Surekha Sadana

05/02/2026

Sleep

Second inning of life🫶
3-SLEEP

WHERE HEALING BEGINS
BUT WHY SLEEP?
I often explain sleep like this.
Think of your body as a busy city
☀️During the day, everything is active—work, movement, digestion, thinking, and stress.

🌙 At night, when the city becomes quiet, the night-shift crew comes out.
⭐️Roads are repaired
⭐️Waste is cleared
⭐️Systems are restored

Our body works the same way.
Sleeping between 10 PM - 6 AM aligns with the body’s natural rhythm.
This is when the deepest repair occurs—
Hormones reset
The nervous system calms
The brain clears waste
Tissues heal, and energy is restored.
It’s not about forcing sleep. It’s about supporting the body to do what it already knows how to do.

HOW?
Start with rhythm and routine—
An earlier, lighter dinner (around 6–6:30 PM when possible)
A gentle walk after dinner
Screens off by 9 PM (nonnegotiable)
Dim lights and a calm evening environment
Then create a soothing bedtime ritual—
Silence, breathwork, gratitude, or prayer
An eye mask and a dark, quiet room (VERY IMPORTANT!)

I HAVE TRIED MOST OF IT, BUT CAN’T SLEEP!
If sleep still feels light or disrupted, gentle support can help—
always starting slow and one at a time
Supportive options I’ve personally used and often see help:
⭐️Chamomile tea gently calms the mind and nervous system
⭐️ Epsom salt—relaxes muscles and releases physical tension
⭐️Magnesium glycinate—supports the nervous system, calm and deeper sleep
⭐️Glycine (powdered)—helps quiet the brain and improve sleep depth
⭐️L-theanine—calms mental overactivity and reduces bedtime anxiety

These are not meant to force sleep but to REMOVE BARRIERS so the body can rest naturally.
STILL STRUGGLING?
Some people may benefit from melatonin support, which should always be discussed with a doctor or qualified practitioner and tailored to individual health needs.
If you’re still unsure or struggling with sleep, please feel free to reach out/DM me.
We’ll review it together and identify what your body needs. 🤍

✨ Night is when the body repairs and restores. GOOD NIGHT!

13/01/2026

—

Calmness

Second inning of life🫶
2-CALM MIND
Fitness strengthens the body.
A calm mind supports how we live.
A calm mind is important at every stage of life. But in the second inning of life, it becomes essential.
As responsibilities grow, life experiences deepen, and for women, hormonal shifts after menopause occur, the nervous system often stays in a constant stress mode.
This doesn’t always show up loudly. Sometimes it shows up
⭐️ Overthinking and fear of the unknown
⭐️Emotional sensitivity
⭐️Poor sleep
⭐️Mental fatigue
⭐️Feeling anxious, restless, or “on edge.”
Our body is very wise. ♥️
It works with two modes
⛔️ Stress mode
💚Calm mode.
When we are always rushing or worrying, the body stays stuck in stress mode.

🧘‍♂️A calm mind doesn’t mean life has no stress—it means knowing how to switch back to calm mode.
This is where the vagus nerve and parasympathetic system play a role—supporting rest, repair, emotional balance, and healing.

A SIMPLE PRACTICE TO SWITCH TO CALM MODE

When you feel anxious or overwhelmed:
⭐️ Gently close your mouth
⭐️ Inhale slowly through the nose, letting the belly expand.
⭐️Now gently start contracting the belly and watch the breath going up and out through the nostrils
⭐️Exhale slowly, a little longer than the inhale
⭐️Repeat this 2–3 times.

Even during the day—at work or on the move—this simple breath can help the body settle quickly.
Other gentle practices help too: • Slow breathing • Sitting in silence • Yoga and pranayama • Humming or singing
Just like we train the body, we must train the mind too. 💪
✨ A calm mind doesn’t change life—it changes how we experience it.

If your mind feels constantly busy or restless, you’re not alone 🤗.
Feel free to share what you’re struggling with —sometimes awareness is the first step toward calm. ♥️

08/01/2026

Fitness

Second inning of life🫶
I’m 55, and about to turn 56 in a couple of months, and I genuinely believe this phase is the second inning of life.
For many of us, children are grownups, responsibilities are shifted, and as women, we move through menopause.
Our hormones change, metabolism slows, muscle mass decreases, and joints can start to feel stiff.
This is exactly why fitness becomes more important — not less.
⭐️Strength training helps maintain muscle and bone health.
⭐️Stretching and yoga keep the body mobile and joints moving.
⭐️Regular movement supports metabolism, energy, mood, and confidence.
And one mindset shift I strongly believe in at this stage:
💰Invest in movement before you invest in medicine.
Spending time and money on expert TRAINERS, YOGA teachers, and MOVEMENT practices is not a luxury; it’s preventive care.
♥️When we invest in training, we reduce the chances of needing frequent medical visits later.
We build strength, balance, and resilience — physically and mentally.

This second inning is not about slowing down.
It’s about supporting the body wisely, staying active, and choosing habits that protect our future health.
Fitness at this stage is not about looks.
It’s about independence, vitality, and experiencing life fully and confidently.
✨ Move your body. Stretch your body.
And you’ll keep your life — and your health — moving too.

What movement keeps you feeling strong at this stage of life?

15/12/2025

Recipe🔻

Calcium-Rich Ragi Millet Ladoo (balls)
These Ragi Millet Ladoo are rich in calcium, iron, fiber, and healthy fats, making them excellent for bone strength, energy, and overall well-being for all age groups.
Great to pack for travelling, as it keeps you full for 3-4 hrs
Children & teens: Bone growth & development (ideal for lunch pack)
Adults: Energy & metabolic support (tea time snack/office lunch pack)
Elderly: Bone strength & easy digestion

⭐️Best Time to Consume

Morning/mid-morning or evening snack/post-workout
Never eat them after a meal, as they are pretty filling and might disturb your gut.

⭐️Yield

Approx 15 ladoo

Ingredients

4 tbsp sprouted ragi flour (or regular ragi flour)
1.5 tbsp sunflower seeds
1.5 tbsp pumpkin seeds
1 tbsp almonds
1 cup desiccated coconut
6-7 Medjool dates (adjust according to preferred sweetness)
A pinch of salt
¼ tsp cardamom powder
⭐️Method
1. Heat a pan over a low flame,dry-roast the sunflower, pumpkin seeds & almonds separately until aromatic. keep aside
2. Dry roast the ragi flour on low heat until a nutty aroma develops
3. While the pan is still warm (with the heat off), add the deseeded dates, gently warm them for a few seconds (softens them, to make them juicy)
4. Blend the desiccated coconut until it becomes a liquid-like texture, smooth coconut butter
5. Grind the roasted seeds into a powder. Keep the almonds coarsely ground
6. In a bowl, mix everything
7. Add the warmed dates and coconut butter. Mix well.
8. Shape the mixture into small balls using your hands with love
Adjust dates and coconut butter as needed for sweetness and binding.

⭐️Approximate Nutritional Value

Calories: ~70–80 kcal per ball
(yielding approximately 15 ladoo balls)

⭐️Portion Guidance

Children: 1 ball per serving
Adults: 1–2 balls per serving
Elderly: 1 ball, preferably earlier in the day
Because these ladoos are nutrient-dense and filling, even one ball provides sustained energy and mineral support.

⭐️Storage

Once completely cool, store in a dry, airtight glass/steel container.
They stay fresh for more than a week at room temperature, but FRESH tastes best!

12/12/2025

Recipe🔻

One-Pot Mung Bean & Foxtail Millet Khichdi
A nourishing, balanced lunch/early dinner
(A simple, comforting meal I truly enjoy)
Calories (entire pot): ~750–850 kcal
Serves: 2 adults (~375–425 kcal per serving)

⭐️Ingredients

Grains & Legumes
½ cup whole green mung beans, soaked overnight/5–7 hrs
½ cup foxtail millet, soaked overnight/5–7 hrs
♥️Rotate lentils or millets( or add rice) based on availability and use seasonal vegetables. This nourishing one-pot meal can be enjoyed daily, packed for lunch, and is suitable for all age groups.
Vegetables
¼ cup carrot, finely chopped into small cubes
¼ cup green peas, fresh/frozen
¼ cup green French beans, finely chopped
1 onion, finely chopped
1 tomato fine chopped + 1 blended tomato
Spices & herbs
1–2 tsp ghee/oil (you can make it with zero oil too)
1/2 tsp cumin seeds
1 tsp fresh ginger, finely chopped or grated
1 green chilli, finely chopped (optional)
½ tsp turmeric powder
½–1 tsp cayenne pepper (to taste)
1 tsp cumin seed powder
Salt to taste
Others
3½ cups water
Fresh chopped coriander leaves for garnish
⭐️Method
Heat ghee/oil in a pressure cooker. Add cumin seeds and allow them to splutter.
Add ginger, sauté briefly until aromatic.
Add the chopped onion and cook until lightly golden.
Add chopped or blended tomato (and green chilli, if using). Mix well, and cook for 2–3 minutes until slightly thickened.
Add carrot, peas, and French beans. Mix and sauté for another 2–3 minutes.
Add salt, turmeric, cayenne pepper, and cumin powder. Mix well.
Add soaked and washed mung beans and foxtail millet. Stir to combine.
Pour in water, mix well, close the lid, and pressure cook for 2–3 whistles.
Allow pressure to release naturally. Garnish with fresh coriander and serve warm.

⭐️Serving Suggestions

Serve with coconut yogurt and green chutney
Can also be enjoyed alongside a light soup

♥️Benefits

Complete one-pot meal with plant protein, fiber, and complex carbohydrates
Easy to digest and gut-friendly
Supports sustained energy, blood sugar balance, and satiety
🏆This dish is simple, nourishing, and deeply satisfying, perfect for a wholesome lunch/early dinner.

03/12/2025

RECIPE🔻
Millet Probiotic Bowl
INGREDIENTS:
1/2 cup organic little millet/kodo/banyard/finger
5 cups of drinking water
1-PREPARATION OF THE MILLET
Pulse the millet 2-3 times to break it down
(It will increase surface area → better fermentation and better digestibility)

2- WASHING & SOAKING

Wash the millet 2-3 times, soak in water overnight/7-8 hours
(It reduces phytic acid and makes minerals more bioavailable)
3-COOKING IN THE SAME SOAKING WATER
(Earthen cooking pot for better bacterial growth)
Add soaking water to the cooking pot, boil it
Now add the soaked millet to the water and cook for around 20 minutes
Keep on stirring the mixture; otherwise, it might stick to the bottom of the pot
4-FERMENTATION
Once cooled, cover the pot with a muslin/linen cloth to allow air circulation while preventing dust from entering
Keep it in a warm place for about 10-12 hours.
The fermentation time can vary based on your climate (follow the same time as you set the yogurt)
P.S. Fermented millet WILL NOT smell like yogurt😄
5- PREPARING THE PROBIOTIC BOWL
2-3 tbsp of coconut yogurt
Green chutney
Finely chopped veggies—onion, tomato, mixed bell peppers, and curry patta.
Spices—Himalayan salt, pepper, cumin seed powder, and mustard seeds.
Lemon juice
Method
Add a few drops of oil (optional) to the heated pan, and add curry patta. Followed by onion, all the veggies one by one. Stir them a bit and add the spices. Mix well and switch off the heat.
Please let it cool down before mixing in the probiotic slurry.
❌Hot veggies would kill the live microbes.
Pour the millet slurry into a bowl, then add the spices (optional), yogurt, chutney, and veggies.
Eat slow
♥️ Eat 30-40 minutes before BF/tea/coffee, on an empty stomach
Do not mix with the food, for better absorption and the maximum BENEFITS
♥️WE WANT THIS SLURRY TO PASS FROM THE STOMACH QUICKLY
⚠️Never HEAT the fermented millet

Benefits
Promotes healthy microbiome diversity
Builds Lactobacillus naturally
Supports weight reduction & insulin sensitivity
Low glycemic, stabilizes blood sugar
Immune booster
Provides B vitamins, silicon (for hair/skin) & antioxidants
Reduces joint inflammation

01/12/2025

Fermented Millet Morning Drink
After parts 1 & 2, I got these Q
Q-1 Can we store the fermented drink?
A-Yes, you can store the drink in the refrigerator for up to 24 hrs, but do not mix the yogurt blend into it.
Q-2 Will the probiotics survive overnight in the fridge?
A-Most of them will.
Cold temperatures slow bacterial activity, but they do NOT kill them.
What happens in the fridge:
Probiotics go into a “sleep mode.”
Fermentation slows but doesn’t stop!
The bacteria remain alive & stable
Nutrient content stays good
Q-3. But why is fresh BEST?
Freshly made provides:
Higher live probiotic count & diversity
Better taste & texture
Less ongoing fermentation (which can make it slightly sour by the next day)
If your goal is maximum gut benefit, fresh is IDEAL.
Q-4 Is it harmful to drink the stored fermented?
Not at all.
It’s safe, beneficial, probiotic-rich & easy to digest
keep it outside the fridge for 1 hr before consuming to bring it to room temp. Mix yogurt blend, shake well & drink.
❌NEVER HEAT THE FERMENTED DRINK
Q-5 Can you share a quick recipe for 1/2 a person?
♥️RECIPE
INGREDIENTS:
2tbs of millet flour
1 1/2 cups of water for soaking & cooking
1-Soak the millet flour for 3-4 hours
2-Cooking
Add the soaking water (If it’s organic flour) to the glass/ mud pot first
Once the water starts boiling, add the flour to it, mix
Cook for 10-15 mins
3-Fermentation
Let it cool down to room temp, cover the pot with a linen cloth, keep it in warm conditions to ferment overnight, in the same way as you make yogurt
4-After 10-12 hrs/next morning
Yoghurt blend:
Mix 2tbs of yoghurt, 1/2 cup of water, add spices as per taste- cumin seed powder, black pepper, Himalayan salt, lemon juice, mint powder/ fenugreek powder. Mix well/blend
5-Combine:
In a glass, add the millet slurry (4-5 tbsp) and yoghurt blend,mix
Add onion, coriander, green chilli (if you can handle it)
Optional: 1 tbsp of soaked chia seeds for probiotic protection
Q-6-Best time to drink?
A-To Keep Probiotics ALIVE-
After waking up,first drink 1-2 glasses of warm water
Then have the drink in 10-20 mins.
BF/tea/coffee after 40-50 mins

19/10/2025

🔉 Divine Date (double) Get full recipe⬇️

♥️ Sugar & Dairy free
♥️Super healthy heavenly delight.

♥️Yield: 30 ( 15 squares each)

⭐️ Ingredients:
12 soaked Big soft Majdool dates
6 dried big figs/anjeer or 8-10 small-sized dried figs
2tbs soaked & dried sunflower seeds
2tbs soaked & dried pumpkin seeds
1tbs soaked & dried pistachio/any nut
1-2 tsp fresh cardamom powder
1/4 tsp Himalayan salt
1/2 cup freshly made coconut butter(recipe on my page)

⭐️Flavors
1st-
1-2tbs dried rose petals
( for garnishing & adding in the mixture)
1-2 tsp cardamom powder
2nd-
2tbs cocoa powder ( more/ less as per taste)
1/4 or 1/2 tsp Vanilla powder (as per taste)

⭐️Method
⭐️Thoroghly wash( 2-3 times) and soak the dates & figs separately overnight in little water.

⭐️Wash the sunflower, pumpkin seeds & pistachio, soak them separately in the water overnight.

⭐️In the morning, strain and wash the seeds & nuts with fresh water.
Spread them on a kitchen towel and dry them( Not super dry, just do not use them wet)

⭐️Do not throw the date & fig's soaking water as it's sweet; add little water to soak them.

⭐️Place the deseed dates in a pan, add little soaking water.
Chop the figs, add them to the dates.
Cook them at low flame for 10-15 minutes or until they look dry.

⭐️Dry roast the seeds & nuts in another pan simultaneously, until they look & feel dry.
(Do not over-roast them)

⭐️Once the mixture looks completely dry, add butter & mix well; cook for 5-7 minutes
Now add seeds, nuts, & salt, mix well.
Switch off the heat.

⭐️Divide the mixture into two equal halves-
♥️1- Add cardamom powder + dried rose petals
♥️2- Add cocoa powder + vanilla powder.
Mix them well, transfer them to plates.

Make a smooth dough with your hands & spread it on a baking tray
( Place parchment/butter paper in a baking tray first)
Sprinkle the petals on 1st mixture.

⭐️Transfer the tray to the refrigerator for 2-3 hours/freezer (10-15 minutes)
Once cool down, cut them into squares.

🏆Remains fresh for 8-10 days or more.

♥️Enjoy with your friends & family/gift to your loved ones.

19/10/2025

Delicious Carrot Peda full recipe below ⬇️
Yield- 30-32 Discs/ Peda

♥️Sugar & Dairy free
♥️Healthy & with natural coloring

⭐️Ingredients

4 medium size carrots
1/4 cup freshly made coconut butter
( search recipe on my page)
1 or 1 + 1/2 cups raisins (as per taste)
1 cup of any soaked almond/ cashew/ melon seeds
3/4 cup water
2 tbs steamed beetroot with 1tbs of steaming water
1/2 cup roasted lotus seed powder
1 tsp cardamom powder
1/4 tsp of Himalayan salt
1-2tsp of food-grade organic rose water

⭐️Garnishing
Roasted cashews, cut into halves.

Method

⭐️1-Grate the carrots, and dry roast at slow heat with a closed lid for 10-15 minutes/ until water evaporates.

⭐️2- Chop and steam the beetroot till it becomes soft.
Blend with little water to make a smooth paste.

⭐️3- In a blender/mixer, add a choice of soaked nuts, raisins, water, cardamom & salt.
Blend to make a smooth & creamy paste.
Add the paste to cooked carrots, mix well.

⭐️4-Add beetroot paste to this, mix well & cook.

⭐️5-Add coconut butter to the mixture & cook for a few minutes until the mixture looks dried up.

⭐️6- Dry roast the lotus seeds in a pan; once cooled down, grind them to make powder.
Add the powder to the mixture.

Mix well, and continue to cook for 5-7 minutes at slow flame until the mixture starts to leave the edges & looks dry.

⭐️7- Add rose water for flavor, cook for a minute.

⭐️8-Transfer the mixture to a wide plate
Let it cool down for an hour & transfer it to the refrigerator for 3-4 hrs/ overnight.

⭐️9- Once cool down, give them desired shape & garnish.
Serve with love/ gift to friends & family.

Peda can stay fresh for around a week in the refrigerator.
If you want longer shelf life, in that case, use dry nuts/ seeds powder & raisins.

⛔️ Food color/ dyes are potentially toxic for humans.
It can become a cause of cancer, asthma, eczema, insomnia, and hyperactivity in children.

Please use natural coloring powders/extracts like turmeric, cacao, spirulina, beetroot & saffron.🤗

19/10/2025

Nostalgic Kesar Peda rolls (vegan) Full recipe ⬇️
केसर पेड़ा ( बिना दूध और चीनी के)

♥️Sugar & Dairy free
♥️Creamy & delicious

⭐️Ingredients

Yield- 30-35 peda rolls 🪔

1 cup chickpea flour ( Besan)
1/4 cup freshly made coconut butter
(check my page ⬇️ to get the recipe)
1 or 1 1/2 cups raisins( as per taste)
1 cup soaked cashew/melon seed or 1/2 cup each
1 cup water
1 tsp fresh cardamom powder
2 tbs or more saffron water ( soaked saffron threads in water)
1/4 tsp of Himalayan salt
1/4 tsp Turmeric powder

⭐️Garnishing
Roasted & thinly sliced almonds

🪔Method
⭐️1- Dry roast the chickpea flour at slow heat ( 8-10 minutes )
Roast un till it changes color to slightly brown; stir occasionally.
Add coconut butter, cook for 3-4 minutes, mix well.

⭐️2- In a blender/mixer, add all the ingredients other than garnishing.
Blend to make a smooth & creamy paste.

⭐️3- Mix this paste with the roasted chickpea flour mixture.
Mix well, and continue to cook for 12-15 minutes at the slow flame until the mixture starts to leave the edges and looks dry & shiny.

Add a little bit more cardamom for more flavor at this stage( optional)

(The cooking time can be more /less depending on the stove/ pan)

⭐️4-Transfer the mixture to a wide plate
Let it cool down for an hour, and transfer it to the refrigerator for 3-4 hrs/ overnight 🌙
( It divide the work in two days)

⭐️5-Roll the mixture with your hands.
Spread the thinly sliced almonds on a plate and roll the peda over it.

⭐️Stay fresh in the refrigerator for up to a week.

⭐️If you want long shelf life, use dry nuts and seeds

⛔️ Phytic acid in nuts & seeds prevents the absorption of iron, zinc, calcium, and may promote mineral deficiencies
Soaking, sprouting & fermentation reduce phytate content substantially.

Happy Diwali 🪔
Enjoy with your friends & family🎁💝

09/06/2024

As we are approaching the middle of the year!

Are we ready for our second habit?🏆

In June, let’s make a habit of “ADDING MILLETS to our daily diet.”

We will START BY ADDING ONE MILLET a DAY and see how we feel 🤗

BUT WHY?😟

The few testimonies I included above should have convinced you that adding millets is good for us

⭐️ What is the nutritional value of millet?
Millets contain much higher amounts of FIBER & essential MINERALS than wheat, rice, other grains
They are good sources of protein, micronutrients & phytochemicals.
Contain 7-12% protein, 2-5% fat, 65-75% carbohydrates & 15-20% dietary fiber

⭐️ Let’s dive deep
The problem is in MODERN wheat!
William R. Davis (born 1957) is an American cardiologist,
His book “Wheat Belly” (New York Times bestseller)
Davis says that all modern wheat, which he refers to as “Frankenwheat,” is as toxic and as addictive as many drugs, making people want to eat more food, especially junk foods.
“The wheat of today is nothing like the wheat of 1960, 1950—that is, the wheat that our moms or grandmothers had—so it has been changed.
This new crop has implications for human health that have never been anticipated. So it is appropriate that nobody, no human, no one in this audience, should be eating this modern creation of genetics research.”

⭐️ Overall, despite that, if you eat emmer/ancient/khapli whole wheat & whole brown rice,in moderation all three grains have unique health benefits & nutritional advantages, depending upon the individual body type & its requirements

♥️Incorporating a VARIETY OF GRAINS into your diet is the best way to ensure a balanced mix of essential nutrients

⭐️ My diet includes 70% Millet/ Quinoa, +20-25% brown/black rice + 5-10 % of wheat ( if I am out)
honestly, the day when I eat WHEAT, I feel bloated and sluggish

⭐️Who should not consume millet?
If you have digestive issues, thyroid issues, or have a history of GRAIN allergies, avoiding excessive millet consumption is recommended. Consult your doctor before making any significant changes to your diet.

STAY TUNED. This month, I will be sharing Millets recipes & tips ❤️

20/03/2024