Showing all posts in Health Matters by hinagudka

Ingredients

Bulgar wheat

• 1  cup bulgar wheat
• ½ cup quinoa 
• 1 spoon Wicked kitchen sage, onion & garlic seasoning 
• Salt to taste
• Boiled water

Other ingredients

• Diced Cherry tomatoes
• Diced sweet peppers
• Crumbled vegan feta cheese 
• Fresh Parsley – finely chopped
• Fresh coriander – finely chopped

Dressing

• Chilli infused Olive Oil
• Lemon Juice
• Salt to taste
• Pepper to taste

Method:

• Cook the bulgar wheat and quinoa in a pan with seasoning and enough water to make it fluffy.  
• Let it cool and add all other ingredients together and dressing and stir.

Note:

• You can add different ingredients such as cucumber, mint, olives, etc.
• You can change the dressing to any other that you prefer.  The dressing makes the salad tasty so choose one that you like.
• Make the salad colourful.  And you can change the ingredients to suit your taste. 
• Make the salad a mix of protein and fibre.

A healthy, protein rich and simple option.  Can be eaten as a main meal or side dish.  This was an amazing, refreshing lunch on a hot summer day.
Ingredients

• Roughly shredded lettuce
• Cherry tomatoes
• Diced Cucumber
• Diced Sweet Red Pepper
• Boiled Chickpeas
• Croutons/ Broken Bruschetta
• Seeds for toppings – Pumpkin & Sunflower

Dressing

• Handful of cashews
• 4-5 Tbsp Cider vinegar
• 1 spoon salt
• a few peppercorns
• 1 clove garlic
• 2 Tbsp nutritional yeast
• Water as needed

Method:

• Blend the dressing in a high speed blender.  Place all ingredients in the jug and add a little water as needed.  Adjust the ingredients as per your taste.
• Mix the salad and ingredients and toss the salad with the dressing.

Note:

• You can add different ingredients to make it a little more colourful and full of vitamins.
• Make the salad a mix of protein and fibre.

Ingredients

• Mixed sprouts – Sprouted mung beans, fenugreek seeds (either homemade or store bought)
• Shredded lettuce
• Avocado – diced
• Cherry tomatoes – diced
• Cucumber – diced
• Finely chopped parsley

Dressing

• Salt
• Pepper
• Balsamic vinegar
• Avocado Oil

Method

Mix all above ingredients and stir lightly.

Enjoy either as a side salad or as a main dish salad.

Note: 

• You can change the dressing to any other that you prefer.  The dressing makes the salad tasty so choose one that you like.
• Make the salad colourful.  And you can change the ingredients to suit your taste.  
• Make the salad a mix of protein and fibre.

A healthy, protein rich and simple option. 

Ingredients

• ½ cup of boiled puy lentils
• Mixed leaf salad
• 1 tomato – diced
• ½ onion – sliced
• ½ avocado
• ½ pepper – diced
• ¼ cucumber – diced

Dressing

• Salt 
• Pepper
• 1-2 tbsp balsamic vinegar
• 1 tbsp avocado oil

Method:

• Boil or pressure cook the lentils with a little salt.  If you prefer them slightly harder, cook them for a little less time.
• Mix all ingredients and dressing in a salad bowl.  Either air toss the salad or with a spoon.

Note:

• You can add different ingredients to make it a little more colourful and full of vitamins.
• Make the salad a mix of protein and fibre.

Increase your vibrational field by tapping into the vibrational field and frequency of Gratitude

Gratitude brings perspective to life for all you have versus that you can’t have. Gratitude carries the same frequency as Love. The more thankful you are for yourself and your life, the happier and more peaceful you will become.

Be grateful for everything in your life, especially the challenges.

Develop a healthy Soul, Heart, Mind and Body.

In this recording we focus on increasing gratitude within our soul, heart, mind and body. We also trace the Tao calligraphy of Greatest Gratitude. Dr & Master Zhi Gang Sha is a founder of Tao Calligraphy. He is a medical & TCM doctor, as well as an acupuncturist, and Master of Qi Gong, Tai Chi, I Ching, Feng Sui and KungFu. He has dedicated his life to helping others heal themselves, and all of his books (11 of which are NY times best sellers) have many self-transformation techniques, many also have Tao Calligraphy.

Experience emotional, mental, physical and spiritual wellness.

Warmest Love and Light

A healthy, protein rich and simple option,  Can be eaten either warm or cold, as a main meal or side dish.  
Ingredients

• ½ cup of bulgar wheat
• 1 sweet Potato – diced
• 1 courgette – diced (or any other vegetables)
• 3-4 tomatoes – diced
• 1 onion – diced
• 1 pack firm organic tofu – diced
• 1 pack tempeh – diced
• Finely chopped fresh coriander.
• Chilli oil of your choice
• Salt 
• Pepper
• Mexican Spices

Method:

• Place the sweet potatoes, tofu and tempeh in a baking tray.  Drizzle a little chilli oil, salt and pepper and stir.  Bake for about half an hour @ 180^oC or until the sweet potato is cooked.
• In a pan add the bulgar wheat and some hot water and salt to taste.  Let it cook for 10 minutes or as per instructions on the packet, until fluffy.
• In a wok or pan, add a little chilli oil and saute the onion for a few minutes, add the courgettes and any other vegetables to have that will take longer to cook.  Add the seasoning to taste (salt, pepper and mexican spices). Once slightly tender add the tomatoes and cook for a while.
• Mix in the baked items and bulgar wheat and stir well before serving.

Note:

• You can add different ingredients to make it a little more colourful and full of vitamins.
• Make the salad a mix of protein and fibre.

A healthy and simple option for those trying to avoid gluten or wanting to include a low calorie salad option as either a side salad or main dish.  Cauliflower is very low in calories and it is a good source of fibre and vitamins.  

Ingredients

• Cauliflower couscous – I made mine at home in a food processor, but you can get this ready-made.
• Diced cucumber
• Diced Cherry tomatoes
• Diced yellow pepper
• Grated carrot
• A handful of pomegranate seeds
• Finely chopped parsley

Dressing

• A few tablespoons of olive oil (optional)
• Lemon Juice from 1 lemon
• Salt to taste
• Pepper to taste
• Mustard powder to taste

Method:

• To make homemade cauliflower couscous – cut into florets and then add to the food processor and pulse into couscous.  Depending on the size of your blender you may want to do this in small amounts to avoid big chunks in the salad.  
• Add all ingredients to a bowl and add dressing and mix well.  

Note:

• You can add different ingredients and feta cheese (my version is vegan).
• You can change the dressing to any other that you prefer.  The dressing makes the salad tasty so choose one that you like.
• Make the salad colourful.  And you can change the ingredients to suit your taste. 
• Make the salad a mix of protein and fibre.

Competition with our family, friends, community, work.  Living in the rat race of getting ahead. STOP.  Everyone is a unique person with unique abilities, strengths and weaknesses.  Use those to determine how you want to live your life.  Do not try to compete with others.  Shine our inner light, do not try to outshine others.  

In order to live our life in alignment with our soul purpose, we need to go within, realise what our abilities, strengths and weaknesses are.  Then decide what you are passionate about.  The soul is always guiding you, but in the midst of ‘the noise’, from our environment and also trying to compete in so many ways to become better, either better than yourself or others.  We forget to go within and reflect on what we are born to do in this lifetime.  Shine our inner light, do not try to outshine others.  

When you look at a family – every member within a family is different, every finger and thumb on our hand is different, even the right and left sides of our own body are different.  So how can you compare yourself to anyone?  Shine our inner light, do not try to outshine others.  

Warmest Love and Light

Being grateful for the little things and the big things and all the in between things in life is so amazing.  I am grateful for waking up each day, to serve in different ways each day.  I’m grateful for all the knowledge and wisdom that I have acquired over my lifetime, from my various teachers.  I am grateful.  

I am grateful for my family, friends, neighbours, colleagues, and community.  I am grateful.

I am grateful for the roof over my head, the food that I eat and the simple necessities of life.  I am grateful for my job.  I am grateful for my Soul healing service and Crafts service.  I am grateful.  

I am grateful for heaven, Mother Earth, God, Divine, Tao Source, Gurus, Shifus, Tirthankars, Spiritual father and mothers.  I am grateful to my soul and the teaching I receive each day from each one of them.  I am grateful.

I am grateful for being able to heal my soul, heart, mind and body.  Even though there have been many teachers who teach this wisdom in many ways, I am grateful I managed to receive this wisdom and wake up at this very moment to self healing and Tao healing, through a teacher like Master Sha.  I am grateful.  

I am grateful for all the principles and teachings from my religion and the spiritual practices of enhancing the soul journey.  I am grateful.

I am grateful to be able to show and teach others how to have a healthy soul, heart, mind and body.  I am grateful.

This is just one moment in my gratitude journal.  

A regular gratitude journal can make you appreciate the little things in life and not to take life for granted.  

What are you grateful for?  Start your own gratitude journal today and see how life can be a blessed journey.
Warmest Love and Light

These protein packed energy balls are very good for snacking to give you a boost anytime of the day.  Rich in nutrition and full of protein and fibre, rich in iron, vitamin C and many other vitamins.

Ingredients

• 200g pitted medjool dates – cut into pieces
• 200g dried figs – cut into pieces
• 100g mixed seeds – chia, flax, hemp, pumpkin and sunflower 
• 100g mixed nuts – use any mix – coarsely ground
• 1 tbsp vanilla essence/extract
• 1 tbsp cinnamon powder
• 1 tbsp baobab powder
• 2tbsp NUTRILITE^TM All plant protein powder
• 1 tbsp turmeric powder
• 3 tbsp cacao powder
• 2 tbsp – melted vegan butter 

(optional, only if needed to bind if mixture is too dry)

Method:

• You may need to soak the dates for a few minutes in warm water if they are too dry.
• Put the dates into the processor/chopper and pulse until they are coarsely ground.  Keeping these aside. 
• Put the figs into the processor/chopper and pulse until they are coarsely ground.  
• Add the dates and all other ingredients back to the processor and pulse until they are coarsely ground and mix together.
• Take the mixture out in a bowl, mix well with your hand and try to fold them into balls.  If the mixture is too dry add the melted butter and mix well to form a dough-like consistency.
• Making sure these balls are tight enough and will not fall apart. 
• Storing in an airtight container.
• Refrigerate and consume in a few weeks.

Note: 

• You can change ingredients to suit your taste. 
• Make sure the mixture is not too dry.

Ingredients

• Mixed sprouts – Sprouted mung beans, fenugreek seeds and broccoli seeds (either homemade or store bought)
• Pomegranate seeds
• Mangetout – diced
• Cherry tomatoes – diced
• Cucumber – diced
• Pepper – diced
• Broccoli – partly steamed (you can use raw as well)
• Avocado – diced
• Sweet corn (either tinned or freshly steamed)

Dressing

• Salt and pepper to taste
• Thai dressing (either store bought or create your own dressing)

White vinegar, rapeseed oil/ choice of oil, ginger, lemongrass, coconut milk, red chillies, kaffir lime leaf, salt and pepper.  Adjust quantity of ingredients as per taste.  Blend all ingredients together to create a smooth dressing.

Method

Mix all above ingredients and stir lightly.

Enjoy either as a side salad or as a main dish salad.

Note: 

• You can change the dressing to any other that you prefer.  The dressing makes the salad tasty so choose one that you like.
• Make the salad colourful.  And you can change the ingredients to suit your taste.  
• Make the salad a mix of protein and fibre.

This breakfast bar is good for an on the go breaky item, or eaten as a snack.  Rich in nutrition and full of protein and fibre, rich in iron, vitamin C and many other vitamins.

Ingredients

• 250g pitted medjool dates
• 325ml hot water
• 75g goji berries
• 75g pumpkin seeds
• 75g sunflower seeds
• 75g flaxseeds
• 25g hemp seeds
• 25g chia seeds
• 50g cacao nibs
• 50g coarsely ground nuts
• 100g oats
• 25g oat bran 
• 3-4 tbsp NUTRILITE^TM All plant protein powder
• 2-3 tsp baobab powder
• 2 tsp cinnamon powder

Method:

• Soak the dates in hot water for 1 hour. and blend into paste.
• Preheat the oven to 180^oC and line the oven tray (20cm x 30cm) with greaseproof paper.
• Mix all dry ingredients in a bowl and add date paste and bind to make a soft dough.
• Press the mixture into the oven tray and bake at 140^oC for 30 minutes.

Note: 

• You can change ingredients to suit your taste.
• Make sure the mixture is not too dry.
• Recipe makes 12 rectangle pieces or 24 square pieces.
• Refrigerate once cold and consume in a few weeks as this bar is still moist inside and may go mouldy after a few weeks.

Ingredients

Couscous

• ½ cup Couscous
• Drizzle of garlic and chilli oil
• ¼ tsp Mexican spice/ Any other Spice of your choice
• a pinch of salt
• Boiled water

Other ingredients

• Diced cucumber
• Diced Cherry tomatoes
• Diced sweet peppers
• Diced onion
• 1 can of chickpeas – drained
• 1 aubergine – baked until soft and diced
• A few olives
• 2 green chillies – finely chopped
• Fresh coriander – finely chopped

Dressing

• Olive Oil
• Lemon Juice
• Salt to taste
• Pepper to taste
• Mixed herbs
• Mustard powder to taste

Method:

• In a small bowl add the couscous and spices and add boiling water, covering the couscous, slightly more than the couscous.  Stir in the spices and cover for the couscous for about 10-15 minutes.  This will fluff up and should be dry and not wet (if it is wet then there is more water than required).
• Add all other ingredients together and stir in the couscous.

Note:

• You can add different ingredients and feta cheese (my version is vegan).
• You can change the dressing to any other that you prefer.  The dressing makes the salad tasty so choose one that you like.
• Make the salad colourful.  And you can change the ingredients to suit your taste. 
• Make the salad a mix of protein and fibre.

Ingredients

• Mixed sprouts – Sprouted mung beans, fenugreek seeds and radish seeds (either homemade or store bought)
• Diced apple
• Mangetout – diced
• Cherry tomatoes – diced
• Cucumber – diced
• Salt, pepper and french mustard dressing

Method

Mix all above ingredients and stir lightly.

Enjoy either as a side salad or as a main dish salad.

Note: 

• You can change the dressing to any other that you prefer.  The dressing makes the salad tasty so choose one that you like.
• Make the salad colourful.  And you can change the ingredients to suit your taste.  
• Make the salad a mix of protein and fibre.

In 2020 just after lockdown, just like many others, I had been indulging in a lot of desserts.  Before this, I went to the gym each weekday for at least one cardio class and walked at least 10,000 steps during the weekend.  With lockdown all the gyms had shut down and thus I did not manage the usual 60 minutes cardio workout and noticed that I had started to pile on the weight.

The downside of putting on a little weight for me, being a diabetic, meant my diabetes was not controlled and the chances of my medication increasing were very possible.  I had to convince my doctor to hold onto that plan of increasing, promising that I would take action by diet control, exercise and soul healing.

This promise was more to myself to take control of my own health.  As I had been for a number of years, I signed up to the 1 million step challenge with Diabetes UK in July 2020.  This is a challenge that runs over 3 months and makes sure you do an average of 11,000 steps each day.  This ensures regular exercise on a daily basis that will help with weight loss or maintaining your weight.  I also used 1 kg weights to help with toning the arms and shoulders.  The days that you can’t go out, you can run and workout indoors.  I personally love the rebounder, as it does not take too much space and is gentle on the knees and back.

I also included various soul healing techniques – which help with 5 levels of healing (soul, heart, mind, energy and body).  A lot of our weight challenges go beyond the physical body.  The spiritual, emotional and mental bodies are crucial and many of the challenges are at the root cause – soul level.

With the help of the above I managed to lose 5kg of weight by the end of September 2020.

I also started incorporating some dietary changes from July onward, from introducing protein shakes to begin with.  In November 2020, I started a strict high protein diet for 3 months and no sugar diet from January 2021 for a few months.  I reached a target weight of around 58kg by then.  

In 2021 and 2022, I decided to set a goal of walking throughout the year and signed up to the End To End challenges as well as various walking challenges by Diabetes UK – Wellness walk, 1 million Step and Bridges walk.

The upside of all the above was when I halved my metformin from 4 to 2 and March 2021, my Triglycerides level reduced back to normal.  For the last 4 years my Triglycerides have been high.  For the first time after years it went down to normal level.  

Ingredients

• One pack of tofu
• 1-2 tablespoons Chanda atta/flour
• Salt to taste Taste as black salt is also salty
• Pepper – to taste
• Turmeric – ¼ tsp
• Nutritional yeast – 2 tbsp 
• Black salt – 1/2 TSP
• Enough water to form a batter consistency you can add a little at a time.
• Bread slices – cut into 4 triangles

Method

• Put all ingredients in a grinder and blend until smooth.
• To make soft toast use the inside slices.  
• Cover bread slices in batter and shallow fry both sides in a little oil.

Note:

Adjust ingredients to your taste.  Makes batter for about 7-8 slices of bread.

You can enjoy it on its own or have with full vegan breakfast.

Ingredients
• Cooked Quinoa (seasoned with salt – should be dry and separated)
• Sprouted mung beans (either homemade or store bought)
• Edamame beans (boiled and seasoned with salt)
• Mixed leaf salad (Spinach, Rocket and Watercress)
• Cherry tomatoes – diced
• Cucumber – diced
• Finely chopped parsley
• Fined chopped red chillies
• Salt and pepper to taste
• Thai dressing (see below)

Thai dressing
Vary according to taste. Blend all ingredients. Refrigerate and consume within a few days.
• Cider vinegar
• Miso paste/ Light Soya sauce
• Ginger
• Red chillies
• Lemongrass
• Orange juice
• Coconut milk
• Coconut water
• Salt
• Black pepper
• Agave syrup / or blend some berries or a medjool date

Method
Mix all above ingredients and stir lightly.
Enjoy either as a side salad or as a main dish salad.

Note:
• You can change the dressing to any other that you prefer. The dressing makes the salad tasty so
choose one that you like.
• Make the salad colourful. And you can change the ingredients to suit your taste.
• Make the salad a mix of protein and fibre.

Ingredients

• 1 cup plant based milk – I use either unsweetened coconut or soya milk
• 3 tbsp chia seeds
• 1 tbsp ground flaxseeds
• Sweeten either by mashed banana/ raspberries or agave/maple syrup

Toppings

• 1 tsp hemp hearts/ sunflower seeds/ pumpkin seeds
• Choice of seasonal fruits, especially berries
• Crushed nuts – option to add roasted/salted nuts
• 3 tbsp granola (try to source low sugar option or make your own)

Method:

• Make the chia pudding the night before, either in a container, if making more than one portion, or in a mason jar.
• Serve with a choice of your toppings.

Note: 

• You can change ingredients to suit your taste
  • 1 tbsp peanut butter – add a few roasted salted peanuts
  • chocolate sauce
  • cacao powder
  • cacao nibs
  • Coconut flakes

Ingredients

• Mixed roasted vegetables – I used sweet potato, onion, garlic and green chillies.  Use anything in your pantry.
• Roasted tofu – Add in the same tray as vegetables
• Seasoning for roasted vegetables – salt, pepper and mixed herbs
• Oil for roasting – I used Chilli infused olive oil
• Mixed grains – giant couscous, pearl barley, buckwheat and quinoa.  Use vegetable broth or water from the sweet corn.  I also seasoned with Sage, Onion & Garlic seasoning.
• Kernels from boiled corn on the cob (do not throw the water as you can boil the grains in the same water)
• Fresh toppings: Diced mangetout, cherry tomatoes and cucumber

Method

• Dice all vegetables and tofu and place in a baking tray.  Drizzle oil and  some salt, pepper and mixed herbs.
• In a pan add some boiled water to boil the grains.  Just enough water/vegetable stock to cook the grains (make sure you do not overcook as they will become mushy).  I used the water that I boiled the sweet corn in so it had some flavour in it.  I added a little bit of Sage, Onion & Garlic seasoning to give the grains a little flavour.  You can add your one choice of seasoning.
• Mix the roasted vegetables, tofu, and the mixed grains together.
• Before serving, add fresh ingredients per choice – I used mangetout, cucumber and cherry tomatoes.
• Enjoy either as a warm salad or a cold salad.

Note: 

• You can change the seasoning to any other that you prefer.  The seasoning makes the grains and vegetables tasty.
• Make the salad colourful.  And you can change the ingredients to suit your taste.  
• Make the salad a mix of protein and fibre.
• Many of these grains and vegetables have various benefits that add nutrition to your body.  Example on how whole grains help with Type 2 Diabetes: “Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. The fibre, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes.” – reference : https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

Have you tried everything possible to relieve a long term, chronic pain? A relationship, emotional, mental, physical challenge, a short term illness? Many challenges return often, as the root cause has not been healed. The root cause of the challenges are at soul level. Read more on soul healing https://hinagudka.com/1249/.

What is Tao healing? Tao healing is the first level of healing in the Soul healing system. This healing modality has been founded by Dr. & Master Zhi Gang Sha, who is a world renowned healer. He is not only a medical doctor but a TCM doctor, an acupuncturist and a master of Tai Chi, Qigong, Feng Shui, I Ching, KungFu, and he has incorporated all the wisdom from these modalities into Tao healing.

I have been a Tao healing hands practitioner since November 2019. My aim is to help others with healing various aspects of their lives as I have with my own life. Read about my healing journey https://hinagudka.com/1127/. This service is complimentary but many have donated some amount for the service due to the benefit received.

Why not try it out. There are no side effects. There is no guarantee that it will work, but most people have mentioned that they have received the benefits. Alongside the Tao healing, you will also get to learn self healing techniques that help with further healing, by doing various self healing practices, joining my weekly healing and meditation sessions, following my YouTube channel.

As Dr. & Master Sha says. “If you want to know if a pear is sweet, taste it. To know if Tao Healing can heal, transform and rejuvenate any aspect of your life, experience it.”

Please get in touch with me privately if you wish to try it out.

Warmest Love and Light