DO’s and DONT’s OF A HEALTHY LIFESTYLE

SUGGESTED BY Dr. KHADAR VALI

 FOOD: Eat SIRIDHANYALU as staple food. One can make all varieties like idli, dosa, rotis, rice
items, snacks, sweet and hot using these 5 siridhanyalu (foxtail, little, kodo, barnyard and
browntop millets).

 Do not mix siridhanyalu (millets). Never use as multigrain flour. Each siridhanya is unique and
helps in curing our body when taken individually.

 Quit rice, wheat, nonveg, eggs, maida (all purpose flour), tea, coffee, sugar, A1(jersey) milk,
refined oils, health drinks (bournvita/ horlicks/ complan etc), indian cottage cheese (paneer), soya,
dry fruits, packaged and junk foods (chocolates, ice creams, cool drinks, pizzas, burgers etc).

 HERBAL DECOCTION: Drink herbal decoctions (kashayam) made from fresh leaves. Take fistful
of clean fresh leaves, boil in structured water for 3 to 4 minutes, strain and drink.

 STRUCTURED WATER: Store water in a steel or clay pot with copper plate immersed in it for
7hours or overnight. Use this water the next day for all cooking and drinking purposes. Cleaning
copper plate daily is mandatory using tamarind or lemon and salt.

 MILK: We can use desi cow milk for making curd, buttermilk, ghee (never consume milk directly).
One can even extract milk at home by using sesame seeds, groundnuts, finger millet, coconut,
safflower seeds. We can even use this milk to make curd.

 OILS: Use only wooden ghani (bull driven) oils as they are cold pressed and so preserve the
nutrients extracted from groundnuts, safflower, sesame, coconut. Store them in steel or glass jars.

 SWEETENER: Use palm jaggery as a sweetener instead of sugar and sugarcane jaggery (not
suggested for sugar patients). Never use artificial sweeteners.

 UTENSILS: Use stainless steel (salem steel 304) or clay utensils for cooking. We can use iron
tawa for making chapattis and dosa (avoid pressure cooking).

 EXERCISE: Walk for atleast 1 hour daily. If having trouble while walking apply sesame oil and
massage well.

 MEDITATION: Meditate for atleast 10 to 15 minutes daily.

 SLEEP: Sleep in total darkness without any lights for a good and undisturbed sleep.

 Wakeup before sunrise, complete dinner by sunset, sleep by 9p.m.

Aren’t they easy to follow!

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 7 LEAF DECOCTIONS SUGGESTED BY

Dr. KHADAR VALI TO INCREASE IMMUNITY LEVELS IN OUR BODY

1. Cynodon Dactylon (garika)

2. Holy Basil (tulasi)

3. Tinospora Cordifolia (tippateega)

4. Aegle Marmelos (bilvapatram)

5. Pongamia Pinnata (kaanuga)

6. Neem (vepa)

7. Peepal (raavi)

Take leaf decoction (kashayam) for 4 days each in the same order mentioned.

7 leaf decoction’s × 4 days each = 28 days

Cynodon Dactylon Holy Basil Tinospora Cordifolia

Aegle marmelos Pongamia Pinnata Neem Peepal

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 HOW TO PREPARE HERBAL DECOCTION (KASHAYAM) ?

 Take a fistful of small leaves like basil, mint, fenugreek, coriander, curry leaves.

 Big leaves like neem, gongura (kenaf or roselle) 5 or 6 would be sufficient.

 Even bigger leaves like guava, tinospora cardifolia, syzygium cumini (neredu) 2 to 3 are

enough.

 Try using organic leaves for preparing decoctions. If bought outside first immerse the leaves in

tamarind water for about 15min. Tartaric acid present in tamarind helps in removal of chemicals

upto 95%. (20grams of tamarind and 1litre of water to be used for making the solution.)

 Clean and wash the leaves properly and boil them in structured water of 150ml to 200ml for 3 to

4 minutes. Switch off the stove and put the lid for 2minutes. Later strain and drink the herbal

decoction either cool or hot.

 For preparing decoction make a coarse powder of mustard ½ tsp/ cumin 1tsp/ fenugreek ½ tsp/

turmeric powder ½ tsp/ cinnamon 1” or 2”/ pepper 1tsp/ ginger ½” / aloe vera (white gel) 2tsp in

150ml to 200ml water for 3 to 4minutes. Switch off the stove and put the lid for 2minutes. Later

strain and drink the decoction either cool or hot.

 If required add few drops of palm jaggery. Not suggested for diabetic patients.

 In this way one has to take herbal decoction of 1 leaf per week.

 Saptapatra Kashayams have to be consumed 1 leaf for 4 days.

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 HOW TO COOK SIRIDHANYALU (MILLETS) ?

 Siridhanyalu (millets) are unique grains which have fibre in the entire grain unlike other millets.

So one has to soak the millets previous night to cook the following morning and soak in the

morning for same day cooking in the evening.

 Soak for atleast 6 hours so that it enables the fibre even in the deeper layers to expand.

Soaking time has to be increased to a minimum of 8 hours and a maximum of 12 hours for kids

and aged people.

 For 1cup (180ml) add 3cups of water (can be increased or decreased as per your preference)

and soak. For cooking transfer this water into a clay pot or steel utensil. Once water starts to

boil add a teaspoon of oil (optional) and cook on low flame. Usage of oil makes the rice cook

fluffy.

 Usage of clay utensils is recommended over steel utensils as food cooked in them tastes great.

Moreover clay utensils are considered to be unique.

NOTE: Little millet - 1cup millet : 2 ½ cups water

Barnyard millet - 1cup millet : 2 ½ cups water

Kodo millet - 1cup millet : 3 cups water

Foxtail millet - 1cup millet : 3 ¼ cups water

Browntop millet - 1cup millet : 3 ½ cups water

Each company millet varies and we even have polished and unpolished millets. Unpolished millets

are good. Quantity of water used for cooking varies on above factors too. If the rice is old say an

year, then it may need more water too.

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 AT WHAT AGE CAN MILLETS BE INTRODUCED TO CHILDREN ?

 Dr. Khadar sir suggested that millets can be introduced to children right from the age of 9

months.

 INFANTS: One week – One Millet is the mantra to be followed in introducing millet food to

infants. Introduce all the 5 siridhanyalu (millets) to the infants in rotation, one millet per week.

Roast the millets and make ravva, soak it for 4 hours. The ratio of millet and water should be

1:5. It can be fed to them along with regular vegetables, sambar, dal and curd.

 KIDS: For children above 2 years millets can be directly fed. Increase the soaking time to a

minimum of 8 hours and a maximum of 12 hours. Cook them soft with desired vegetables.

Sea salt and desi ghee made at home to be used for kids.

 MILK: One can introduce milk to kids from the age of 9 months along with mother’s milk.

Milk extracted from finger millet (ragi), groundnuts (palli), sesame seeds (nuvvulu), safflower

seeds (kusumalu), coconut (kobbari), pearl millet (sajjalu) can be given.

MAKE IT A PRACTICE TO COOK IN MUD VESSELS

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 HOW & WHEN TO DRINK WATER ?

 Dr. Khadar sir suggests drinking adequate quantity of water is essential.

 We should drink water only to quench our thirst. It is not necessary that one should compulsorily

drink 3 – 4 litres of water every day.

 Physical exercise and sweating leads to exertion. One should drink water at such times.

 Some people have the habit of drinking boiled and cooled water or warm water all the time

because such water is devoid of harmful microbes. This practice is good when we are sick. But

making it a daily habit brings down one’s immunity level.

 Drinking clean water kept at room temperature helps to improve our immunity.

 Structured water can be achieved by placing a copper plate in a mud/steel pot for 7 hours or

overnight. Use this water for drinking and cooking purposes. Copper plate helps in removing

plastic nano particles and other impurities from water.

NOTE: Copper plate should be cleaned everyday using tamarind or lemon and salt.

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 IMAGES OF DIFFERENT LEAVES USED FOR HERBAL DECOCTION (KASHAYAM)
SUGGESTED BY Dr. KHADAR VALI

Nyctanthes Arbor – Tristis (పారిజాతం) Coriander Leaves (కొత్తిమీర)

Boerhavia Diffusa (పునరనవ / గలిజేరు) Bryophyllum Pinnatum (రణపాల)

Phyllanthus Niruri (నేల నలిి / నేల ఉసిరి) Tinospora Cordifolia (త్త఩పతీగ)

Fenugreek Leaves (మంత్త ఆకులు) Mint Leaves (పుదీనా)

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 Syzygium Cumini (నేరేడు) Moringa Oleifera (మునగాకు)

Ivy Gourd Leaves (దండకాయ ) Aegle Marmelos (బిలవ఩త్రం / మారేడు)

Pongamia Pinnata (కానుగ) Tender Tamarind Leaves (చంత చగురు)

Hibiscus Cannabinus, Roselle (గో౦గూర) Piper Betle Leaves (తమలపాకు)

Anuradha 8
 Neem (వే఩) Peepal (రావి)

Moringa Oleifera (మునగ పూత) Holy Basil (తులసి)

Opuntia Dilleni (బ్రహ్మ జెముడు) Rauvolfia Serpentina (సరపగంధ)

Cumin Seeds (జీలకర్ర) Cynodon Dactylon (గరిక)

Anuradha 9
 Phoenix Sylvestris, Wild Date (ఈత ఆకులు) Turmeric Powder / Root (఩సుపు)
Silver Date, Sugar Date, Indian Date Palm

Cumin Leaves (జీలకర్ర ఆకులు ) Mustard Leaves (ఆవ ఆకులు)

Pepper (మిరియాలు) Ginger (అలిం)

Cinnamon (దాలిిన చెకక ) Chamomile (చామంత్త)

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 Guava Leaves (జామ ఆకులు) Banana Stem (అరటి దండు )

Niger Seeds (గడ్డి నువ్వవలు, వెర్రి నువ్వవలు ) Sesamum Indicum (నువ్వవల ఆకు)

Cassia Auriculata (తంగేడు ఆకులు) Pimenta Dioica, (఩చి బిరాానీ ఆకు )

All Spice Leaves

Dill Weed (శతపుష్పప) Ruta Graveolens (సాదాపాకు, నాగదాలి)

Common Rue

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 Ziziphus Mauritiana (రేగి ఆకు ) Curry Leaves (కరివేపాకు )

Papaya Leaves (బొపాపయి ఆకులు ) Bacopa Monnieri (బ్రహ్మమ ఆకు)

Aloe Vera (కలబంద) Vinca Rosea (సపటిక పువ్వవ) Castor Oil Plant (ఆముదం ఆకు )

Ash Gourd (బూడ్డద గుమమడ్డకాయ ) Cucumber (కీరా దోసకాయ) Bottle Gourd (సొరకాయ)

Anuradha 12