Fact: Humans need protein to grow and thrive.

Falsehood: That protein has to come from dead critters. Meet your new muscle-building diet. No animals were harmed in making it!

If you’re looking to build more muscle mass but enjoy eating a vegetarian style of diet, you may often feel as though you might be defeated before you get going. You hear so much talk about protein being the most important nutrient needed to build muscle and one that you should be consuming very large amounts of to achieve success.

Don’t be so quick to jump to this conclusion however. While it definitely is true that protein is an extremely important nutrient to have in the diet, it’s not true that you necessarily need copious amounts of it to make progress. There are plenty of ways for vegetarians to build the muscle they are after despite the fact that they aren’t consuming any meat products.

The RDA, recommended daily allowance, is at 0.36g of protein per pound of body weight (0.8g per kg). By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to not get sick. That means a full-on couch potato would just get by on that daily intake.

Egg protein, egg white protein, and liquid egg whites. All three offer a protein punch similar to whey protein, but are far simpler and more predictable when it comes to ingredients.

Soy protein. Perhaps the most prominent vegetarian alternative to whey, soy proteins are similarly protein-packed but are incredibly low in fat and cholesterol. Soy generally offers more flavor options than other vegetarian proteins, but read your labels carefully, because some soy proteins contain milk and/or fish products.

Pea protein. The lowly pea is riding high these days due to the “Dr. Oz Effect,” but the TV doc was only stating what savvy vegetarians already knew. Pea protein is high in protein, easy to digest, cholesterol-free, and has a solid branched-chain amino acid profile.

Hemp protein. Hemp seeds are packed with Omega-3s and high in magnesium and iron, to say nothing of their solid protein content. Plus, a serving also contains almost half your daily dose of fiber—remember that stuff?

MYTHBUSTERS

Myth #1: Vegetarians Don’t Get Enough Protein

Fact #1: A common misconception about veganism is the lack of protein. Of course, just eating vegetables will leave anyone lacking in protein, but there are plenty of plant based sources which can pack as much protein as their meaty alternatives.

Protein from pulses, lentils, beans, tofu, and tempeh is absorbed in exactly the same way as those gained from meat or dairy.

Myth #2: Vegetarian Diets Are Boring

Fact #2: In actuality, eliminating meat from the equation actually forces you to vary your diet more than ever.

The average vegetarian eats a far wider range of foods than the average meat-eater does.

Myth #3: Plant Protein is Inferior to Animal Protein.

Fact #3: It is a Myth That the Only Sources of Quality Protein Come from Animal Products. In Plants, Sprouted Grains, Nuts, Vegetables, and Seeds All Contain Significant Levels

ADVANTAGES OF BEING ON A VEGETARIAN DIET:

1. Improves mood
2. Reduces incidence of diabetes
3. Reduces risk of cardiovascular disease
4. Vegetarians usually have low cholesterol
5. Less risk of stroke and obesity
6. Less chance of developing kidney stones
7. It can satisfy all your nutritional requirements

Our bodies are just like machines, it has a system and if there are glitches in the system, we suffer. However, having a busy schedule, we think of taking care of ourselves as a secondary chore, and striving for greatness or maybe just getting through the day is our main focus. But guess what? As cheesy as it sounds ‘Health is Wealth.’ And it is about time we speak up on the eating habits we have.

Eating too much when we are hungry and eating just a morsel when we are not needs to stop. More importantly, what we eat is the main issue here. To give us some insight on that we went to Annamaya, a little roof top cafe in the same building as Pranamaya yoga studio in Jhamsikhel. It was inspired by the yogic idea to nourish and bring balance to our physical system. We had a talk with Nirakar Yakthumba and Anna Karuna Egan to know more about this healthy delight.

How did you come up with the idea of Annamaya?

AKE: Basically, this idea came from my stay here in Nepal. Nepal is a beautiful place but the pollution here diminishes the standard of living. The food and the air that are the most important aspect of healthy living are compromised. Since, I am an advocate for health I also have a yoga studio called Pranamaya. After realizing that I am super sensitive to the environment here and hence got sick frequently, we started to talk about what we can do about it.

NY: Anna said she wanted to do something like this and she wanted a space like this. When I heard the idea I thought it was amazing. Whatever I do, I always like to look at two things: I should be proud of the project, and it should help other people. This sounded like an amazing thing I wanted to be involved in. It is not just about a restaurant here, it goes beyond that. So, that attracted me and that’s how we started Annamaya.

What about the name?

AKE: I have Pranamaya, a yoga studio, where the word ‘Prana’ means the soul and the body, and ‘Maya’ means love. So, it is a Sanskrit word which means loving the body and the soul. That’s the concept behind the Yoga studio. The concept of Annamaya is similar.

‘Anna’ means food and ‘Maya’ means love. So, Annamaya is the love for food.

We live in the world where our immunity system needs to be strong. So we need to nourish our body with probiotic food and healthy fresh juices. Hence our main aim is to provide such nourishment to make the body and the mind stronger.

People often think that food is just for the physical satisfaction; however, our mental well-being is also highly influenced by the food we eat. That extra boost the system needs is available in the super foods that we provide. It is not extreme as we serve vegetarian food, but not vegan food as that would be too restricting. So, we do include organic milk and eggs and other dairy products but only the best quality ones. We have found the perfect balance between healthy and tasty.

‘Anna’ means food and ‘Maya’ means love. So, Annamaya is the love for food.

Did you go through any obstacles during the operation of Annamaya? 

AKE: Obviously. There ought to be problems for any business. For us, it was the lack of general awareness in the public. People still think that it is not that crucial to healthy so they’d rather opt for food that is mixed with a lot of chemicals. So I think a little shift is required to bring about awareness in people.

Knowing that you need to take your health into your own hands, I don’t think that this is for everybody. However, we can try it in our own ways to change a few habits in our daily lives to live a healthier life. But I take it as a good obstacle for there is room to improve. It’s just that it needs time. But the earlier, the better.

Do you have any plans on how to aware the people here about healthy living?

AKE: I think it will take time to get the people to invest their time to appreciate their body and mind. It will happen for sure, so to contribute to it, we’re doing workshops on meditation, yoga and healthy eating to educate the people. We have also trained our staff here at Annamaya about what goes in our food and drinks so they can let the customers know what goes into their order.

How has the response been?

NY: We are both pleasantly surprised by the turnouts here. When we first started we were imagining that we would be up here alone drinking green smoothies all day. But, we have had a good response. One can get a lot of options here so many come for the healthy food and also drinks.

Words : Shreeya Sangroula | Photos:  Gaurav Xhompate Sunuwar

We have been hearing the line “you are what you eat” too many times to count. But not necessarily. If that was the case there would be no room for exploring all the amazing dishes that are available. And it is not that we will become Italian when we eat Italian food or any other nationalities. Luckily, we have the options now as we can get a diverse range of food in the valley. Such one place is Temptino in Jhamsikhel which has made a point to provide us with authentic Italian food. To know more we had a chat with Mr. Suraj Raj Karnikar. Here is what he had to say.

HOW DID YOU COME UP WITH THE IDEA OF OPENING AN ITALIAN RESTAURANT?

This is a family owned business so I am partners with my sister and my brother-in-law. I’ve been in this industry for a long time because I also own Ghangri Restaurant and it has been in the market for a long time and is very reputed. So, after Ghangri was established and was doing well for its name, I decided to experiment with some diverse cuisines and Italian is one such cuisine that has been well appreciated by Nepali people. Comparatively, the customers are also very open to trying new dishes than in the past. Once the cuisine was finalised, we were yet to pin down on the location. And, Jhamsikhel area was locked down as it is an area on the rise with many restaurants, fastly becoming the food capital of the country. This is how Temptino started. However, the name took a lot of time to be decided. I had selected a few names but eventually, I opted for Temptino which is not an Italian word in itself but it is derived from temptation and it sounds like an Italian name.

TELL US ABOUT THE INTERIOR AND THE AMBIENCE OF THIS PLACE?

We chose a professional designer to help us with the designing of the place. He is a great guy who has designed various other restaurants here as well. I had a meeting and we came up with a concept and it turned out great. The ambience is set as such that the people who come here may get a feeling of being outdoors while sitting indoors set with warm lights and lots of plants and also trees.
WHAT ARE SOME OF YOUR SPECIALITIES?
It is a known fact that people first eat with their eyes. So, the food has to look good. Secondly, the taste factor is important. So, being a restaurant we try to keep our minds open to people who still want food that we have been eating since a long time. Hence, the menu has been designed in a way that we get authentic Italian food which has creamier texture and is subtle in taste, as well as dishes that are familiar for the Nepali taste palate.

DID YOU GO THROUGH ANY CHALLENGES? AFTER ALL YOU HAVE BEEN IN THE HOSPITALITY BUSINESS FOR A LONG TIME?

The only challenge in the restaurant business is promoting diverse cuisines and people actually trying them rather than opting for mo:mo and chowmein or something sandeko. But, patience is the key as we can’t force anyone to order a particular dish. So that takes a lot of time but we hope to get there eventually. Our pizzas here has been well appreciated by our customers and more so our Temptino Pizza. In the dessert section, the Tiramisu is very well liked as well.

WHAT ELSE ARE YOU DOING TO PROMOTE TEMPTINO?
We are doing our part of advertising through social media which is the best to inform people in masses. We have events here at Temptino and we tend to continue that. We have been featured in various print media as well.

HOW HAS THE CULTURE CHANGED FROM THE PAST TO NOW AND WHERE DO YOU SEE IT GOING IN THE FUTURE?

People have started going out which is the main thing. Yes, 10 years back too people went to restaurants but it was only on special occasions like birthdays and anniversaries but now people have made it a lifestyle to go out and eat on a regular basis without any occasion as well. So much that it has become a social stigma if you don’t go out. Talking about food has been a topic of discussion while having a chat among groups. Social media plays a big role in knowing what people have been up to and that is one reason why we see so many food related posts on Instagram and Facebook. Every month there is a new restaurant opening up in different areas and people don’t have to go far away to a certain restaurant like in the past, there is probably one in their locality. The food delivery business is booming so we have a lot of options now than in the past. And the future looks great from where we are now.

HORSEBACK PRAWNS

Prawns? Yes please. Bacon? Hell yeah! Both? Please stuff that in our mouths right now!!! It’s not every day we come across this dish which, in our humble opinion, is the epitome of appetizers. In summary, it’s happiness wrapped in happiness.

PEPPERONI ROLL PIZZA

It’s a universal fact that good goes up to better and then best. That’s the rules of grammar and superlatives. But did you know that the best could get better? We didn’t either and we were thankful to Crust for showing it to us. How? By rolling it. Yep. They rolled their pizza. You need to have a first hand experience on how it is, so you need to go there.

OLIVE CHICKEN

One of the things you want in a place that promises good Italian food is olives. Lost of it. Crust does not disappoint. Not only with the olives, but with the chicken as well. When we pictured the dish in our heads, it was just a chicken with olive toppings. What came to the table was a work of art. We had a hard time eating it because driving a fork and knife through it seemed disgraceful. But we have a job to do. The end of it was met with a pallet seduction. The chicken is further stuffed with olive stuffing to make sure you enjoy this with your eyes closed.

HOW DID YOU COME UP WITH THE CRUST PIZZA AND BREAD?

Kathmandu does not have a lot of good places to eat. And those that are, are all clustered up in Jhamsikhel, Thamel, or Durbarmarg; all the places where the everyday person does not live. I has a sports bar in Jhamsikhel and that’s how I came up with this conclusion, and also had a change of heart. See, if people wanted to get a birthday cake, they had to go all the way up to Annapurna, and for most people, that’s a bit far. What I believe is that Baneshwor is centrally located for most, and a lot live in this area, including myself. So I just wanted to open up a place where someone can get quality without having to commute far.

AGREED. SO WHY LAND ON THE NAME CRUST?

One thing pizzas and bread have in common is the crust, the outer shell, or the bokra. Since we specialize in these two items, I thought it was an appropriate name. And since the crust is generally rigid, we make our pizzas in firewood to give it a crunchy crust rather than the mediocre chewy one.

SO YOU MENTIONED YOU WANTED TO OPEN A PLACE TO EAT WITHIN HAVING TO GO FAR. BUT YOU COULD’VE GONE FOR CHINESE OR NEWARI, OR ANYTHING. WHY PIZZA?

When I was in the US, I used to work in a pizzeria myself. So I had plans to open up a pizza joint. Since I had the experience, and I felt that if the need arises, I can work in the kitchens myself.

THE MORE YOU TALK ABOUT YOUR PLACE THE HUNGRIER WE GET. WHAT’S SPECIAL ON THE MENU?

I think it’s a good time for me to say this: we have things on the menu that you can’t anywhere in Nepal, and I’m pretty sure nowhere else. First of all, we have the Chicken Roll Pizza. It’s been blowing up on instagram and people have been loving it. Similar to that is the Pepperoni Float, which has been a crowd favorite too. With these two, we have tried to change the traditional look of the pizza, and I think we’re in a position to be proud about it. Then there’s one with nachos which has a similar taste to that of samosa chat. Apart from these, we have stick momo which we make on the firewood. We top it with oregano and cheese to put a different twist to it, and the people have given good response to it.

WE’VE ALWAYS BEEN CURIOUS ABOUT THE ROLLED PIZZA. JUST LOOKS SO GOOD. SO ARE ALL OF YOUR INGREDIENTS LOCALLY SOURCED?

Most of it, yes.

WE HAVE TRIED TO CHANGE THE TRADITIONAL LOOK OF THE PIZZA, AND I THINK WE’RE IN A POSITION TO BE PROUD ABOUT IT.

THAT’S VERY NICE. AND WHO DO WE CREDIT FOR THE INTERIORS?

My wife! She’s a doctor by profession, but she’s very passionate about these things.

NICE! WE MUST SAY THAT THE PLACE FEELS VERY HOMELY. MUST BE THE JUTE MATS AND WICKER CHAIRS.

Thank you for saying so. See, these bora panels here are a part of our CSR initiative. And if you notice the pictures that we have hung up, they’re more than just art. It’s a social service we’ve been doing since the start of our establishment. With the purchase of each picture, we donate Rs. 4800 to a foundation called Let Me See. With one purchase, one can help 3 people get a surgery for their cataracts. It just feels nice when art has a purpose.

WHEN WE WALKED IN, WE WERE GREETED WITH SMILES AND POLITE WELCOMES. THAT IS HONESTLY HARD TO FIND. DO YOU TRAIN YOUR EMPLOYEES?

Sort of. See, what I have noticed is that we Nepalese are introverted by nature. This puts us into a disadvantage when we go up to international levels. So I just want them to be at an advantage and help them to be more interactive and hospitable. I want to groom them to be in a better place than I was when I went out.

WE LOVE THE SOUND OP THAT. SO WHAT CAN WE EXPECT IN THE FUTURE?

Talking about the menu, we surely will be evolving. We won’t go out of the Italian but changes will be made. And we hope to open up a chain in Pokhara, not in the lake side area however, it’s just too saturated. And perhaps even in Bhairawa. We’ve decided on the location and now are dealing with the engineering part. It should be done within 2 years, but between that time frame… let’s see.

WORDS:NIRVEEK PPJ SHAH | PHOTO:PRITAM CHHETRI

Italians are passionate people; they’re passionate about cars, women, love, hate, and ofcourse food. This is part of the reason why there are so many restaurants whose claim to Italian Cuisine and experience fall painfully short of expectation. It is important to remember that this passion in cooking often plays a pivotal role in Italian culture. It’s the glue of the family, the center of socializing, and often times the backbone of being Italian. And that’s true about almost any culture, including our own. However, replicating the Italian passion in food and experience is not easy, and there are very few places that seem to have done this successfully in Nepal.

In fact, there might only be a handful of names that really come to mind. Now, amongst these names, The Vesper Café and Restaurant has always contended for podium position. Known for their good food and splendid wine collection it’s always a joy to visit.

Unfortunately, they suffered a major setback when their infrastructure crumbled during the earthquake. However, this failed to douse their passion and efforts and they have started with another establishment that is situated in Bhaisepati. Christened ‘Pink Salt by Vesper’, the new restaurant is located in the quickly growing area in the outskirts of the Capital. Reflecting the aforementioned passion in its ambience and food, Pink Salt is a promising new eatery for anyone who loves Italian food. As luck would have it, sometime last month, we found ourselves chatting with Alex Muktan, Co-Owner of the business and we got to know more about the new place.

TNM: HOW DID YOU GET INTO THE RESTAURANT BUSINESS? DID YOU HAVE ANY PLANS AS SUCH OR DID SOMETHING ELSE INSPIRE ITS INITIATION?

AM: We started Vesper back in 2009, and we did it purely because of our love for good food and wine. I’d like to think that hospitality is in our bloodline and we are inclined to do so professionally as well. I’m not saying it’s an easy job that anyone can do, but I was lucky enough to collect valuable experience and knowledge about how the industry works during our stay abroad. Furthermore, I personally think that the Nepali market had this gap in terms of a place that that provides premium quality service and exceptionally good taste.

This was also important in our decision to initiate Vesper back in 2009. The earthquake was a difficult time for the entire country, and we were amongst the many that suffered the brunt of the blow. We were operating Vesper Café and Restaurant in a beautiful Rana styled building in Jhamsikhel. It was an architectural splendor but it was also a very old building, and the earthquake brought it down. We quickly shifted to a nearby property where we continued our business.

TNM: YOU HAVE A STUNNING ARRAY OF CHOICES FOR WINE. HOW DID THIS COME ALONG?

AM: We’ve always had a love for wine and there came a point in time when we realized that there was a dearth of high quality wines in Nepal. One thing led to another and we ended up starting a wine trading business to ensure that there was a place for people go to for good wine.

TNM: Now, back to Pink Salt: how did you end up choosing this location?

AM: To be honest, the beauty of the location at Bhaisepati really took us aback. Apart from the visually appealing landscape, this location ticked all the right boxes: it is a fast-developing residential area that is quiet and well managed, it’s away from the bustle of the city but not too far away, there aren’t many restaurants that focus on Italian cuisine and a large array of wines, and it is convenient because we live nearby. Long story short, it is a great place to open a restaurant.

TNM: HOW DID YOU COME UP WITH THE NAME PINK SALT?

AM: The Himalayan Pink Salt as an ingredient always fascinated us. Also, during our travels, we learned that many people consider pink salt as a healthy ingredient. Moreover, it was an interesting name and seemed to match our dining ambience so we referenced it in our restaurant’s name.

TNM: TELL US ABOUT THE WINES AVAILABLE HERE?

AM: A good wine compliments the meal, and we select our wines with this in mind. Luckily, we import all our wine directly from the producers so we get the liberty to choose the wines we want. Currently we have over 100 different labels of wines from the best wineries in the world. We make our selection based on what goes best with the meals favored here in Nepal. It’s like they say, when you combine good food, wine, ambience and music it elevates the whole dining experience and that is what we are shooting for at Pink Salt by Vesper.

TNM: THERE ARE LOTS OF RESTAURANTS POPPING UP IN THE VALLEY, WHAT WOULD YOU SAY SETS PINK SALT BY VESPER APART FROM THEM?

AM: First of all, there aren’t many restaurants that cater to authentic Italian cuisine. And I say this in the most polite way because we ourselves are not perfect and we are working consistently to get to that level. What would really set us apart is the entire experience that we provide to our customers. We have amazing chefs that have been trained by the best from around the world, a soothing environment, vibrant ambience, and qualified staff all at a reasonable price. As, I have already mentioned, the top quality we maintain and the range of wine selection also works into our appeal.

TNM: HOW DO YOU MAINTAIN THE STANDARD THAT YOU HAVE ALREADY SET IN THE MARKET?

AM: We’ve been in the business for more than 8 years and we have been doing our best not just to maintain the brand name Vesper but also the overall experience for our customers. Consistency is what we aim for. We keep revising and updating our menus so that we ensure the quality is top notch. It is not easy in terms of manpower to get things done in a fixed time but we do keep adding a few different things every three months, and this effort really seems to be appreciated by our visitors.

TNM: HOW HAS THE RESPONSE FOR PINK SALT BEEN?

AM: We have made sure that we maintain our quality in food and service by utilizing the same management team that made The Vesper Café and Restaurant a success. So far, we have had very positive response and we look forward to continuing this and possibly improving further.

GAMBERI ALLA GRIGLIA CON PEPERONIE AGLIO ORIGANO SALSA

A mouthful, I know, but it’s actually Italian for “good lord this is good!” When the waitress brought this to our table, we were taken aback by the display. Now, often, the display tends not to come to par with the taste, but with this, everything matched up. The prawns were succulent and the mix of bell peppers, black olives, mushroom, garlic, and oregano was a party any pallet would be more than happy to host.

GRILLED HERB CHICKEN

Chicken is a universal favorite. When you pair that with a creamy sauce and lay it on a special bed of veggies, the best gets better. The chicken was tender and as always, one of the best displays we’ve seen so far.

PIZZA VEGETARIANA

As meat loving omnivores, veggies don’t come to our mind. But, as we have come to learn, these non-meat dishes are as good. So we had high expectations about this pizza, which were not let down. An arrangement of stewed aubergines, peppers, mushrooms, spinach sat proudly with shredded mozzarella, and ever so gently on our mouths.

WORDS:SHREYA SANGROULA AND NIRVEEK PPJ SHAH | PHOTO:PRITAM CHHETRI

A ketogenic diet, or keto diet, is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial some potential initial side effects.

A keto diet is designed specifically to result in ketosis. It is possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance. Below, you can learn how to use keto to achieve your personal goals.

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

THINGS TO REMEMBER WHILE ON A KETO DIET

Food quality still matters:

Keto is more than just eating low carb so adding more healthy fats to your diet is vital. But if Higher ketone levels aren’t essential for weight loss and the ketone level you want to achieve can vary depending on a few factors Measuring your ketone levels isn’t compulsory, but it can be a good way to ensure you’ve reached nutritional ketosis and to troubleshoot any problems.

What you eat isn’t everything:

It Is also important to get enough sleep, manage your stress levels, and make time to exercise.

Keto can be tough in the beginning while your body adapts to burning fat instead of glucose.

Getting health tests before you start can be a good idea.

BENEFTIS

• IT CAN HELP YOU LOSE WEIGHT
• IT CAN CURB YOUR CRAVINGS
• IT CAN NATURALLY CURB HUNGER AND REDUCE OVEREATING
• IT CAN INCREASE YOUR ENERGY LEVELS
• IT CAN POTENTIALLY HELP WITH ALZHEIMER’S, CANCER, AND CARDIOVASCULAR DISEASE

FOODS TO AVOID.

• Sugar: It is typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided.
• Starch: Avoid vegetables (like potatoes and yams) and other things like oats, muesli,
• Trans Fats: Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats (bad for us).
• Fruit: Avoid any large fruits (apples, oranges, bananas) as they’re extremely high in sugar.
• Low-Fat foods: These tend to be much higher in carbs and sugar than full-fat versions.

COMMON SIDE EFECTS

The Ketogenic diet is known for boosting fat-burn, reducing inflammation, and increasing cognitive performance. However, what many don’t know about it are the side effects it can bring in. These cons are caused primarily due to Hypoglycemia (low blood sugar), Hypothalamic- Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/ mineral deficiencies. These may cause the following problems:

• Constipation
• Diarrhoea
• Frequent Urination
• Drowsiness and Dizziness
• Muscle Cramps
• Sugar Cravings
• Flu-like Symptoms
• Sleeping Issues
• Keto Breath
• Heart Palpitations
• Reduced Strength

TOMATO SOUP
Tomato Soup is not something one goes to a restaurant for. To be honest, it’s something you have when you’re down with the flu or something. However, with Kava there’s always a however, their Tomato Soup was different. From the presentation to the taste, everything was melt-in-your-mouth. The only down side we would like to point out here with this dish is that it ends too quickly. You keep spooning it until you realize that you’re scraping the bowl. The flavor just keeps your eyes shut and your mind in utopia.

INGREDIENTS
BASIL
SALT TO TASTE
GARLIC
OLIVE OIL
GARLIC BREAD

GRILLED CHEESE SANDWICH
Grilled Cheese is something one can have whether it’s rain or shine, day or night. This holy matrimony of cheese and bread is magical enough, but Chef Gogoi seems to have made it more than what it is to the eye. The only time the word “gooey” is apt, the cheese was just that and was pure pleasure to rip the sandwich apart.

INGREDIENT
WHITE SANDWISH BREAD
PROCESS CHEESE SLICE
BLACK PEPPER
FRENCH FRIES
HERB SALAD

CHICKEN CURRY
On instinct, we were about to put some of this over the biryani, but the burning eyes of the chef did not allow us to do so. And it’s good to be told not to do something sometimes. The chicken itself was tender and succulent, and with the creamy curry it was bathed in… dear god.

INGREDIENT
CHICKEN TIKKA
MAKHANI GRAVY BUTTER
SALT TO TASTE
JEERA POWDER
GINGER GARLIC PASTE
DEGI MIRCH POWDER
KASOORI METHI

VEGETARIAN BIRYANI
As omnivores leaning towards the traits of a carnivore, when we were told that we would be served some Veg. Biryani, all we could do was put on a pseudo smile and say “nice”. However, it only took a shove of the spoon into our mouths for our fake smile to turn into the most authentic one.

INGREDIENTS
BASMATI RICE
CARROT
CAULIFLOWER
GREEN PEAS
BEANS
MINT LEAF
GINGER GALIC
PASTE SAFFRON
SALT TO TASTE
GARAM MASALA
KEWRA WATER
ROSE WATER
CURD

DUDH MALAI
Kava obviously has Indian influences, so it would be incomplete with some sweet, burst-in-youmouth Dudh Malai. Unlike others, this one was oh-so silky with a light, yet flavorful milk around it. As a sweet tooth, I would get out of bed at midnight just for these.

WORDS:NIRVEEK PPJ SHAH | PHOTOS:PRITAM CHHETRI

Tell us about Milk and Honey.
Well, first off, Milk and Honey in Kathmandu is the Franchise of Milk and Honey Singapore. We offer a dynamic array of flavors and experiences and it is a soughtafter dessert treat. The demand for these delicacies has been booming for the past few years so we were interested in getting its franchise, mostly driven by strong consumer interest in healthier dessert alternatives and innovative product offerings. The layout and the design that you can see here is exactly the same as the Milk and Honey that you find all around the world. And we make sure to get that exact raw materials, the techniques as the main brand to give people the amazing experience of frozen yogurt. Meal replacement, snack or dessert, frozen yogurt caters to all daily meals.

Who do you consider to be your competition? And how are you setting your mark in the industry?
Well, our main competition is most obviously with ice cream because of the high abundance and it being considered the conventional go-to dessert. It also competes with other dessert places or, local gathering spots such as coffee shops, and even juice or smoothie chains. We also serve various kinds of coffee, muffins, brownies and other baked confectionaries at Milk and Honey. Yes, we have some competition but it is not necessarily a bad thing because we are sticking to what we do and try to better our game and stay put in the values of the brand and what it wants to convey along with all the deliciousness of course.

What can we expect to get at Milk and Honey in regard with the flavors and the toppings?
What you can get are truly vast choices of toppings here; lavender jelly or syrup, real red wine sauce, matcha, macaroons, or any fruit of your choice, and that’s just to name a few. Pretentious names aside, what we want to offer are options beside the conventional fresh fruits and options that could enhance rather than rob the taste. We have limited yoghurt base but our decision in ingredients, and stellar aesthetics is given much attention too.

Where do you think this industry is heading? Do you have any other future plans for Milk and Honey?
In my opinion, frozen yogurt is taking its natural course. It is in the market because there is a demand and that demand needs to be addressed. For now, we don’t have any plans as such because being a franchise we have limited control over the operations but definitely more outlets is a probable plan for the future.

What gives Milk and Honey an edge over other frozen yogurt places?
Quality is playing a big factor moving forward. So, we look towards quality to differentiate ourselves in the market. In addition to that, Milk and Honey is a much known brand and that brand goodwill is a plus point as well. Cutting corners is no longer an option to cut cost. Consumers are intuitive and the moment a slip in quality is detected is the moment they question the brand’s integrity. So, we believe in the product first, followed closely by customer engagement and store operations. Also, consumers like options, and endless topping bars and multiple flavors cater directly to consumers’ needs to eat food the way they want, when they want. Milk and Honey is more than one dimensional and meets the constant demands of its followers, including offering up health, variety and innovation. However, at the end of the day, every food concept, trend, provider and shop are fighting to survive. There are just some that are meant to continue on and we strongly believe it’s here to stay.

WORDS:SHREYA SANGROULA | PHOTO:PRITAM CHHETRI

SUNSCREEN

As the name of the product suggests, it screens the sun, meaning it blocks away the sun from your skin. Sun’s ultraviolet rays and other radiations that are harmful for the skin and is the leading cause for the killer C. Also, you can get sunburn, which hurts like a SOB with any movement you make and/or with any contact made to it.

You want to get something that says SPF, which stands for Sun Protection Factor. These tend to range from 15 (blocks 93% of the UVB), 30 (97%), 50 and (98%). If it says anything above 50, it’s lying.

Apart from these, there are two types of Sunscreens, Physical and Chemical. Without getting too much into chemistry, Physical has ingredients like Zinc Oxide and Titanium Dioxide which forms a layer on top of your skin and deflects the sun. Chemical has stuff like Avobenzone and Oxybenzone which are absorbed into the skin and take in the UV rays, convert them into heat and let them out.

Now, there are 2 sides to a coin, so Physical is not that ideal because it will wear out if you sweat a lot or go swimming. However, it is neutral to the skin and won’t block thine pores. Chemicals can cause skin concerns but the tend to stick around for more, ideal if you’re the active kind.

OVER CLEANSING

These days, we seemed to be obsessed with matte finish. Matte cars, matte laptops, matte lipstick, and matte faces. Everything matte is not good, specially when it comes to skin. See, when the face is oily, we tend to think “Why just twice a day? Imma wash my face every hour!” This is where we bend ourselves over. When we face wash, we rip away the oil. But the skin does need a bit of oil, a.k.a, moisture. Without it, the skin will crack and be all crusty, and in no time, you’ll look like the Thing from Fantastic Four. Or get some Harlequin-type ichthyosis. Google it.

CLEANSING

Using a sunscreen is the most important step you can take. The next step is to clean it away. Now, when you live in a place like Kathmandu where roads seem to go through the process of existing and being replaced by a desert, you’re bound to develop a mini desert on your skin. SO you need to clean them out. Get yourself a daily face wash, and an exfoliating wash. The phase was is to be use twice a day, during morning and night, while the exfoliator twice or thrice a week. The purpose of the exfoliator is for ripping away the dead skin cells and giving life to new skin cells.

MOISTURIZE

Since we talked about taking the oil away from the skin, we need to talk about putting it back in. But first, a bit on what if you were not to do so. You ripped it away for the sake of cleaning the skin. But the skin does need the oil so it produces oil on its own to get what it wants. In this manner, it keeps producing and that’s how you end up with so much skin oil that you can fry a bag of chips with. Basically, the concept of moisturizing is to fight fire with fire. Get a good moisturizer so that your skin is nice and moist and not flaking.

CHILL OUT

Did you know that the perfect temperature for your skin to prosper is 31°C, which is lower than the body temperature. So, stay in and in cool places. You can try to use ice, it’s actually really good for closing up your pores. But the downside is, when you’re exposed to areas with A/Cs and fans, your skin will dry up. So moisturize!

DON’T SAG AWAY FROM SAAG

Your mom is right to tell you to eat your greens and veggies. Leafy ones like spinach and other vegetables like carrots are rich in Vitamin A. These typically advocate great vision, but they’re great for controlling oil production. So don’t fight your mom and eat it! Also, you want to stay away from chips and other fried goodies, I know it’s hard. But, think of it this way, the more oil you put in, the more oil you put out. Also, drink plenty of water. Hydrated skin is a healthy skin.

WORDS:NIRVEEK SHAH

PLEASE TELL US HOW THIS ESTABLISHMENT CAME TO BE. WHAT DID YOU HAVE IN MIND?
When we started this, what we wanted to do was to accommodate for the continental food enthusiasts. We already had Vootoo, which is focused on Newari and Nepalese cuisines, and what we want to do with it is to expand and open more chains and take Mauri with it.

MAURI IS VERY INTERESTING NAME. HOW DID YOU COME UP WITH IT?
When we opened this place, we knew we were going to do Continental dishes and be a pizzeria. We thought we’d keep an English name because we thought it would be fitting. We landed on the name Hive because we wanted people to come over here and flock together like bees. Then again, Hive was too generic and have a very club vibe to it rather than a restaurant. So we stayed on the same concept and named it Mauri because we want our clients and customers to come to us like bees.
VERY CLEVER!
We also have a mascot in mind.

THAT WOULD BE A COOL THING TO DO. AND WHAT DO YOU THINK SETS MAURI APART FROM THE OTHER CONTINENTAL RESTAURANTS IN THE NEPALESE MARKET TODAY?
Firstly it would be the menu. We have item that are not found elsewhere. We have a lot of slow cooked items, like our pork belly, so that they stay tender and succulent. Also, for our pizzas, we use mushroom sauce rather than tomato paste. Of course we have the usual tomato paste but the mushroom sauce is definitely a highlight. The second would be the location because not only is it easily accessible but also has a great view of the city.

SPEAKING OF MUSHROOMS, RESTAURANTS HAVE BEEN MUSHROOMING IN THE MARKET THESE DAYS. WHERE DO YOU THINK THIS TREND IS HEADING?
Being in the restaurant business, there is obviously competition for us. But rather than this, what we think that it is a very good thing. With more and more restaurants popping up, they’re providing more job opportunities for people, and it just benefits the overall economy of the country. When we opened this place, profit was a secondary motive. What we wanted to do was to accommodate the people and give something to the food enthusiasts. The more the others who are in this business think in this manner, the more it benefits the country.

HOW HAVE YOU MANAGED TO BE CONSISTENT?
For any restaurant, or any establishment for that matter, Human Resource Management is the most important thing. We would not even imagine start out if we had not settled our HR. Now, we still are not in that phase to be fully open or even have a amount of experience, but we are getting there.

AND IN TERMS OF FOOD?
To begin with, we cook several items ourselves and put it on the menu only after we have perfected it and are satisfied with it. But we can’t stop there because we are not the only ones. The customers are our main concern so their feedback is vital to us. Many people have said that our dishes don’t have that Nepalese touch to it. So we have taken that into consideration, improved it, and now serve it.

PLEASE DO TELL US MORE ON THE FEEDBACKS YOU MENTIONED?
Our customers have been a fan of the Slow Cooked Pork, Lasagnas, and Pizzas, especially the mushroom sauce ones. However they do say that the menu is a bit limited. We will surely work on that. Apart from food, we have received a lot of positive remarks about the ambiance. They like how open it is. Then again, there are some who say that it’s a bit empty. So we’re in a dilemma on what to do.

WHAT IS IN STORE FOR MAURI IN THE FUTURE?
Like any good business, we surely want to expand and open chains. However, we have just started so these plans will not be immediate.
PEPPERONI PIZZA
With a thin crust and a good size, the Pepperoni Pizza is a no brainer choice. Pizzas are Mauri’s speciality and what sets them apart from the other pizzas in town is that the sauce doesn’t overpower the cheese, the cheese is not too sharp, and the pepperoni eases everything in the mouth. Many tend to leave the crust, but one cannot help themselves to neglect it. With the range of condiments they bring along with it, it’s hard to resist.
BIANCO PIZZA
We want to say that this is their flagship pizza, and we don’t think we would be wrong. With so many pizzerias opening up, in all honesty, the charm of has faded away. This is where the Bianco comes in with it’s unique and surprisingly tasty mushroom sauce. It is topped with basil which completely sets itself apart and refreshes the concept of a pizza. Mr. Singh commented that it doesn’t look that appealing to the eye, but one just has to taste it to know how it is. We don’t know what he means by “not appealing to the eye” because it really does look good in our opinion. We’ll just write it of as a component of his modesty.
TANGY WINGS
Wings are a favorite every where. Mauri steps it up a notch by bathing it in a super tangy sauce. We imagine it would be the perfect companion to a cold beer and some footy on the tele. Even if you are not about that, it is sure to send your lips smacking and hands snapping into a thumbs up.

WORDS:NIRVEEK SHAH | PHOTO:PRITAM CHHETRI

It’s not very often that we come across a foreign food outlet that stays true to it’s origin. It may taste good, but it’s not really that authentic. This is not the case with ShaVi’s Berlin Street Food. Now, Germans are known for their quality and aesthetics, just look at Volkswagen and Mercedes and you’ll know. They are really good, and so are the items of ShaVi’s. We were also informed that all the ingredients that went into making the dishes were farmed and prepared here in Nepal privately, a fact that just added to the scrumptiousness. We just regret passing on the beer because we had to drive, then again, the food was more than just “excellent” to fill the void.

BERLIN CURRYWURST WITH FRIES AND MAYO (Rs. 450)

Right off the bat, the dish looks like it’s just a bunch of fries with sausage and condiments on a fancy paper bowl. Boy, were we wrong. When you bite into the fries, the potato is astonishingly creamy inside and contrastingly crispy on the outside. The currywurst is probably the highlight of the dish. Regardless of how simple it is, it is the tastiest and the most savory sausage we have tried till date. You have the option of going either chicken or pork here. We suggest pork; more flavor, more power.

CHURROS (RS. 200, RS. 50 EACH FOR DIPS
OF WHITE CHOCOLATE AND DARK CHOCOLATE)

Also known as “Spanish Lizards” in some provinces, Churros are a popular
dish in Spain, France, Portugal and the areas they colonized. History aside, they taste like heaven in a crunchy star shaped stick. They come sprinkled with cocaine (of course, not actual cocaine, powdered sugar) and just one bite will get you addicted. When combined with the dipping sauce of white chocolate and dark chocolate… man… We hope us not being able to complete the sentence will explain the magnitude of the tastiness. It surely busted our sweet tooth.

LOCATION: SHAVI’S BERLIN STREET FOOD
THAMEL, KATHMANDU
T: 9802096555

PHOTOS: PRITAM CHHETRI

WORDS: SHREEYA SANGROULA

If you are in town and you need an authentic Newari restaurant with a modern twist, Vootoo is the place to please your taste buds with its spicy food. What makes Vootoo interesting is that it actually feels like something new even though you may have had some of the food before. The food is modern Newari, and much of what you eat at Vootoo will be excellent. Bring some friends, drink some drinks, order a bunch of food, and have a good time.

We’ve always loved the place and this time we got a chance to sit down and talk with the man behind it all, Raju Singh, better known as DJ Raju. Here are the excerpts.

HOW DID THE CONCEPT OF VOOTOO FIRST START?

First of all it started because I am a huge foodie and I have an interest in cooking as well. I always had a thought of doing something food related. And somehow my love for food transformed into my business which I am very proud of.  And now, I am not that involved in music like I used to, I am just taking some time to concentrate on my restaurant.

HOW HAS THE RESPONSE BEEN?

Well, Vootoo is in operation for about 6 years and the response is positive. It was quite hard at the beginning but now things are going pretty well and people mostly come here for the authentic Newari food and its quality.

WHAT IS YOUR SPECIALITY?

The name vootoo translates to ‘Bhancha” or Kitchen in the newari language. Our main specialty is how we try and make modern dishes with a Nepali twist for example for sourness western food consists of vinegar but we use Nepali Hogplum (lapsi). It gives a distinct taste and flavor that is different from anything else. We have dishes here with a local twist and that twist is appreciated by the customers. So, the specialty is Newari food.

HOW WOULD YOU DESCRIBE YOURSELF AS A PERSON?

As a person I think of myself as a creative person and I am a bit of a perfectionist and whenever there is a new recipe for a dish I will taste it 10 times and make adjustments before keeping it on the menu. And it is the same with my music and I think that describes me as a person.

ARE THERE ANY FUTURE PLANS OF EXPANDING THE BUSINESS?

Yes, we are currently constructing a new pizzeria. We will also be introducing a larger menu with time and adding more dishes to Vootoo. And also try and make it even more authentic.

WHAT ARE SOME OF THE CHALLENGES THAT YOU HAD TO FACE WHILE STARTING AND OPERATING VOOTOO? HOW DID YOU OVERCOME THEM?

It is very hard, there are lots of restaurants and the number is increasing day by day. The main thing is maintain the basic thing that is quality. Yes, there is a lot of competition but you should always stick with why you started a business in the first place.

SPICY CUP NOODLE SOUP (THUKPA)

Cook noodles in boiling salted water until slightly undercooked. Drain and rinse reserve in a large bowl. In a sauce pan heat cooking oil; add chopped garlic, fry for 30 seconds or so. Add chicken stock soup then chicken, pork slice and mix vegetable Bring to a boil; set heat to low and cook for a few minutes adjust seasoning with salt and Pepper. Add all vegetables into the soup mixture; cook for a few minutes or until tender. Adjust seasoning with salt and pepper. Add chili sauce to the soup if you desire spicy soup broth.

• lb rice noodles
• ½ lb boil pork slice
• 6 cups chicken broth
• 1 ⁄2 lb grilled chicken breast, cut into very thin 1/8 inch slices
• 1 ⁄2 cup red bell pepper, julienned
• 1 tablespoon cooking oil
• Salt and pepper, as needed
• 1 tablespoon chopped cilantro (to garnish)

CHICKEN CHOELA MOMO

• All-purpose flour – 2 cups
• Oil – 1 tsp.
• Salt to taste
• Water – Luke warm to knead the flour
• Cabbage – 1 cup, packed, finely chopped
• Carrot – 3/4 cup, finely chopped
• Onion – 1, medium size, finely chopped
• Green chilies – 1-2, finely minced
• Garlic – 2 clove, finely minced
• Ginger – 1/2”, finely minced
• Chicken
• Soy sauce – 1 tsp.
• Black pepper powder – 1/4 tsp.
• Salt to taste
• Green Onion
• Mustard oil

VOOTOO SUKUTI

1. Heat sunflower / mustard oil in a pan

2. Mix the chopped onion, tomatoes & red chili paste in a pan

3. Shred the dry buff meat to small pieces. Fry the shredded meat in the pan for about 57 mins and set it aside

4. Chop the onion and tomato to small cubes. Mince the green chilly

5. Add salt (as per taste), cumin powder, red chili powder, and mix it well add the fried Buff meat. • 200 gms of dry buff meat (homemade or readymade)

• 3-4 Green chilly (adjust to your taste)
• 1 tsp. Chili powder
• 1/2 tsp. Cumin powder
• 2 Mustard oil
• Fresh coriander/ cilantro
• Salt as per taste

Warning: May cause Salivation

Genesis Café.

APPETIZER

Belkot Cheese and preserved guava on sliced French baguette.

This appetizer is sure to dance on your taste buds and it does everything that an appetizer should do. The sweet preserved guava and the Belkot cheese go so well with the toasted French baguette that will make sure that the entrees will be amazing as well.

ENTREE

Mexican style fried chicken strips with honey mayonnaise.

This entrée is simple yet tasty. The mild and flavorful taste of the chicken dipped in honey mayonnaise is a perfect entrée for both a simple and a sophisticated event.

MAIN COURSE

Spaghetti with tender buff in tomato & spice sauce, spinach and grated chees

• For the main course what can be better than spaghetti with buffalo pieces that melt in your mouth and the taste of the cheese makes it even better. You can smell the cheese and the tomato when it is coming to the table; amazing smell and amazing taste. The PERFECT package.

Pork Belly

Twice cooked pork belly, Spiced carrot puree, pickled red cabbage, orange caramel, Juniper jus

• Who doesn’t love a perfectly cooked pork belly with the crispy skin that juicy layer of fat and the buttery meat at the bottom. What makes it even better is the other components. Homemade pickles red cabbage, sweet carrot puree and the tangy juniper jus is all a big hit.

DESSERT

Pannacotta

Coconut pannacotta, spiced cherry & toasted Coconut.

The best part of the meal is the dessert and that was the case here as well, from the presentation, the deep red cherry with the white panacotta with toasted coconuts sprinkled. The first bite of the pannacotta with the spiced cherry is food heaven. Even if you have a full tummy, you will still have room for this dessert and you will scoop up every bit of the dessert, wanting more.

Café Evoke

CHICKEN FLORENTINE

The first thing we notice about the food is that it looks very appetizing. And we didn’t waste much time digging in.

• Chicken Breast
• Fresh Spinach
• Cheese
• Basil cream sauce
• Sautéed vegetables
• Mashed Potato

Cut chicken breast and stuff cheese and spinach in it.

Roast the chicken breast

Top with basil cream sauce

Served with mashed potato and sautéed vegetables.

SALTIMBOCCA DI POLO

This is a complete package, you get the appropriate amount of veggies and meat will keep your appetite balanced. The taste of the white wine sauce enhances the flavor of the bacon wrapped diced chicken.

Ingredients;

• Diced Chicken
• Parmesan Cheese
• Bacon
• White wine sauce
• Fresh salad

Wrap chicken, parmesan cheese and sage with bacon.

Grill them with white wine sauce

Served with salad on the side

As the fitness saying goes, 70% of your fitness journey is what you eat and the rest comprises of what you put into your workouts. As a result, people starting out on their fitness journeys put a lot of consideration and calculations on to nutrition. Carefully calculated calories, cutting sugars, loading up on protein for dem gains, and including good fats into your diets is what you focus on. There are very few people who pay attention to other vitamins and minerals that you take in.

Ideally, you’d get the necessary vitamins and nutrients from your daily foods; however, people tend to forgo this fact when they cut down on certain foods as a means of shedding weight or sometimes gaining muscle.

Also, in today’s fast paced lifestyle, where people resort to fast food and packaged products it is doubly necessary to pay attention to the nutritional facts about what you are eating.
A decent, wholesome, and well-adjusted eating routine provides a range of vitamins and minerals necessary for the body along with the goodness of protein, fat, and starches. Likewise, when eating proper food, a quality multi-vitamin equation can go about as a beneficial protection strategy in terms of health problems. Other advantageous supplements might be hard to acquire from diet sources alone. The accompanying list gives subtle elements on numerous vitamin sources.

Calories are those pesky creatures that sneak into your closet when you go to sleep and stitch your clothes a centimeter tighter night after night. To ward these annoying things, you go to the gym but gym is not the only way to size down. Think of this, you work on your biceps and they get bigger. Working out increases muscles size, it seldom has a hand in carving fat away. So the way to go about it is to diet. But are you doing it right? You may hear various recommendations and warning regarding dieting but really, some of them are just misconceptions and myths.

1.DON’T EAT AFTER 8 P.M.:

MYTH: During the day you are doing stuff and doing stuff burns calories. But during the night, your body is at rest so the calories you take in stays dormant and that makes you fat.

FACT: Calories don’t have a device to tell time. They don’t know when it is lunch, breakfast or dinner. They may sit down for a while but the next day when you start to move around, they’ll shuffle into their slots to give you energy. The problem here is not late eating but over eating. Often, we come home from work and we’re famished and we gobble up whatever that is in sight. Don’t go any longer than 5 hours without eating and keep meals light and frequent.

2.RICE/CARBS MAKES YOU FAT:

MYTH: Rice is carbohydrate. Carbs get turned to sugar. Sugar gets stored as fat. Fat makes you fat.

FACT: Carbohydrates don’t make you fat; extra calories do, whether you eat them in the form of carbs, fats, or protein. Besides, vegetables, fruits, and whole grains are carbs and are important parts of a healthy diet. In short, the problem isn’t rice but the volume consumed. Rather than eating rice as a main dish, use it as an ingredient. Have veggies, meats and fruits with a small portion of rice. Have brown rice if possible. It’s low in carbs than white rice, and the fibers in it will help you feel full.

3.GREEN TEA HELPS LOSE WEIGHT:

MYTH: Green tea is the healthiest beverage on the planet and drinking it cuts fat away.

FACT: Yes, it is healthy, detoxifying and it mobilizes fat cells. However it does not cut fat away like shown in the famous adverts. What green tea is is a light dose of caffeine which is enough to stimulate hormones that move fat cells into the bloodstream. There, these cells are available for energy and are capable of burning faster. So when you work out, you burn more fat. However, just lounging around and drinking green tea, even cups after cups of it for more than two years, will do no good; you need to work out

4.DIETS ARE QUICK FIXES:

MYTH: Dieting a week or two will slim you down.

FACT: If you’re eating fewer calories, it is natural that you’ll lose weight. However, this is just short term. Often, people go off the diet once they have reached their weight goal. Losing weight via dieting doesn’t work like that. Once you’ve gone off your diet routine, you go back to consuming more calories and then you start to gain weight again. The best thing to do is not fall into the trend of New Year’s Resolution or aim to slim down for your brother’s wedding because chances are that you’ll fall off the wagon soon enough. So find an eating plan that you like and is not a chore. All that you have to do is eat less and burn more. Yes, you can’t get away from physical exercise.

5.EAT LESS, WEIGH LESS:

MYTH: Less intake of food = lighter on the weighing scale.

FACT: Sure, if you eat less, you’ll drop pounds. However, this is just for some time. Studies have found that within four to five years, dieters have regained their normal weight. The influencing factor to be taken into account here is the human psychology and metabolism. Eating less is okay for a while but doing that on a long term is hard, psychologically we’ll feel deprived. Likewise, our body is excellent when it comes to starving, it goes into energy saving mode, so losing weight will be harder. Beside, low-calorie diets can play a toll on your body by increasing the risk of gallstones and digestive injuries. So don’t starve yourself. Don’t drastically cut off your intakes, just modestly.

6.DIET FOODS HELP YOU DIET:

MYTH: Low fat, low carb, artificial sweeteners makes dieting painless.

FACT: Low-fat and low-carb don’t necessarily mean that they’re low in calorie. And interestingly, it’s all in your mind. Thinking that it’s a “diet” item, we tend to stock up on them and consume large quantities of them. They undermine the efforts you put in. When you are tempted to snack on things that claim to be “low”, compare the calorie count with the non-low counterpart. Then opt for the non-low, and you probably will end up taking in fewer calories because full-fat is more filling than low-fat. Also, drinking a diet-coke in no way validates an enormous consumption of nachos.

7.EATING FAT MAKES YOU FAT:

MYTH: Well, the name itself actually.

FACT: Though both start with F, fat is no foe. Sure, fat is packed with calories, which is more than that of carbs and proteins. But it can help fill you up and make food taste better. Plus, it helps to absorb various vitamins and phytonutrients. The fats to stay away from are the saturated ones that can be found in meats and dairies. Their calorie count is no more than that of the unsaturated ones but they are not as healthful. Choose the monounsaturated and polyunsaturated fats found in olive oil, most nuts and fish as they don’t amp your cholesterol levels and even reduce chances of cardiovascular diseases. It is also interesting to note that fat cuts fat. Fat regulates thyroid hormones. Low levels of fat results in low secretion of thyroid hormones and this is one of the top reasons why most dieters have trouble losing fat.

You can’t help but have high expectations
when you head to a café opened by people coming from a musical background. Located
in Mandikhatar, just some meteres outside the ring road, Khyaspaal Coffee is a new coffee joint founded by Salim Akthar and Poojan Dhakal.

According to the owners, the inspiration behind Khyaspaal Coffee came with an idea of infusing old memories back into the current generation. The name, Khyaspaal, is an ode to the owners’ Newari friend who passed away in early ‘90s.

The décor in here takes an artsy/musical approach with vinyls, graffiti and posters adorning the walls and the menu here is a fusion of Nepali food with western coffee culture. Also, the café provides visitors with a spectacular view of Boudha and Kapan.

The menu at Khyaspaal Coffee is ecletic. Here are few of the options.

MINT LEMONADE: A freshly prepared summer drink which blends well with anything you pair it with.

EGG SANDWICH: Inspired by the creations of British celebrity chef and restaurateur Jamie Oliver, the egg sandwich at Khyaspaal is exceptionally good and heavenly.

BURGERS: The burgers are unlike any regular burgers because they have the best patty-bun- combo available in the market and a special recipe.

KOTHEY MOMO: A must-try trademark dish of Khyaspaal Coffee which is served with a Dalle Khursani achar (pickle).

SUNDAYS BY THE POOL AT HYATT REGENCY KATHMANDU

A Sunday well spent brings a week of content.

Who would not want to spend their Sundays by the pool with delicious delicacies to indulge their senses? To spend our Sunday properly we went to Hyatt Regency Kathmandu to treat ourselves this weekend with their Sunday Brunch ‘Yumcha by the Pool’. The pool view itself was enough to relax and beat the summer heat. The friendly staff who attended us with wide smiles on their faces enhanced the already comfortable environment. The sound and smell of scrumptious stir fries that seemed mouthwatering justified the ambience. All in all Hyatt ‘s ‘Yumcha By the Pool’ is the perfect weekend getaway from
a busy scheduled week and will definitely give you a week of content.

While we were at it the Executive Chef of Hyatt Regency Kathmandu personally attended us to give us an insight of the menu and the theme.

“Yum cha’s original concept follows the Chinese tradition of drinking tea in the morning or afternoon while eating dim sum. But to this side of the world only dim sum and tea would not be satisfying enough. So we came up with a fresh concept with modified menu keeping the Chinese tradition in mind and also keeping the Nepali preference of momos as the base.’ Says the Executive Chef Mr.Gopi.

It is a package with great value
for money since the spreads are wide and delicious, the meat menu keeps changing every week and it has a customized Chinese dessert menu. The menu has stirfries, rice, noodles, momos, Chinese salads with prawn, eggrolls and many more. The veg menu and the non-veg menu is divided distinctly keeping in mind the customer’s convenience and preferences. The chef has also introduced a evolved version of quiche and tarts, so you will find yourself enjoying yummy Chinese quiches here. This package is going to last till October so enjoy it while it lasts! Along with a splurge on the pool and yummy food you can also choose either a mojito or any other coca cola product with the meal. The team has done an extensive research on what drinks would compliment the Chinese taste and hence have agreed that the best drinks to compliment Chinese dishes are white spirits. We could not agree more! Apart from the relaxing ambience and great food we would strongly recommend you this package because the Hyatt Staff are trained with the Personalized Guest Training so that they attend the guests with a personalized touch. The food

is fresh and is prepared right in front of you in a hygienic way and everything about the experience is satisfying. Even though this is the first year for this scheme it seems its quiet popular with the Expat Crowd of Kathmandu.

Yum Cha Sunday Brunch Details

Venue: The Café
Time: 12:30 pm – 3:30 pm

Note: Children between 6 and 12 years of age are eligible for a 50% discount, while
Children younger than six are complimentary

We’ve grown up feasting on sel rotis, jerry swaris, and gwaramaris for breakfast and loved every moment of it. It is surprising how well we’ve fended off the western cultural onslaught when it comes to breakfasts. Nevertheless, it is always good fun to try new things out. This time we went ahead and got our hands on some delicious waffles at a small place in Bansbari called Coco Waffles.

The Cricket T20 World Cup 2016 is on and that means you’ll find yourself plunked down in front of the telly (or your laptop considering the load shedding) for a considerable amount of time. Chips and dips are an essential for you to enjoy the games along with the mandatory beers. Now the best way to enjoy your chips is with the proper dip, and we’ve got you covered. Try out these easy to make dips that will add to the experience of the games and help you enjoy it even more.

EASY GUACAMOLE

• Serves: 4
• Hands-On Time: 15 min
• Total Time: 15 min

NUTRITIONAL VALUE

Per Serving

• Calories: 135 calories (76 calories from fat)
• Fat 11 g
• Sat Fat 1 g
• Cholesterol 0 mg
• Sodium 361 mg
• Protein 3 g
• Carbohydrate 10 g
• Sugar 1 g
• Fiber 3 g
• Iron 1 mg
• Calcium 6 mg

INGREDIENTS


• 1/2white onion, finely chopped
• 1jalapeno (seeded for less heat, if desired), finely chopped
• 1/4cup fresh cilantro, chopped
• kosher salt and black pepper
• 2ripe avocados, diced
• 2tablespoons fresh lime or lemon juice

DIRECTIONS


• In a large bowl, combine the onion, jalapeño, cilantro, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Using the back of a fork, mash the vegetables until they begin to release their juices.
• Add the avocados and lime juice and stir to combine.

This recipe makes 2 cups.

CARAMELIZED ONION DIP

• Serves: 8
• Hands-On Time: 40 min
• Total Time: 1 hr

NUTRITIONAL VALUE

Per Serving


• Calories: 196 calories
• Fat: 18 g
• Sat Fat: 11 g
• Cholesterol: 58 mg
• Sodium: 282 mg
• Protein: 3 g
• Carbohydrate: 5 g
• Sugar: 3 g
• Fiber: 0 g
• Iron: 0 mg

INGREDIENTS


• 2tablespoons unsalted butter
• 2medium onions, thinly sliced
• kosher salt and black pepper
• 18-ounce bar cream cheese, at room temperature
• 1cup sour cream
• 2tablespoons chopped fresh chives
• thick-cut potato and vegetable chips, for serving

DIRECTIONS


• Melt the butter in a large skillet over medium-low heat. Add the onions and 1⁄2 teaspoon salt and cook, stirring occasionally, until deep golden brown, 30 to 35 minutes. Remove from heat and let cool.
• In a medium bowl, mix together the onions, cream cheese, sour cream, chives, 1⁄4 teaspoon salt, and 1⁄8 teaspoon pepper. Serve with the chips.

GAZPACHO SALSA


• Makes: 6
• Hands-On Time: 15 min
• Total Time: 15 min

NUTRITIONAL VALUE

Per Serving


• Calories: 41 calories (21 calories from fat)
• Fat: 2 g
• Sat Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 83 mg
• Protein: 1 g
• Carbohydrate: 5 g
• Sugar: 2 g
• Fiber: 1 g

INGREDIENTS


• 2plum tomatoes, seeded and diced
• 1small yellow bell pepper, diced
• 1Kirby cucumber, diced
• 1/2red onion, diced
• 1tablespoon red wine vinegar
• 1tablespoon extra-virgin olive oil
• kosher salt and black pepper
• dippers (such as crostini and endive)

DIRECTIONS


• In a medium bowl, combine the tomatoes, bell pepper, cucumber, onion, vinegar, oil, and 1/4 teaspoon each salt and pepper. Serve with the dippers.

SPINACH AND PARMESAN DIP

• Serves: 6
• Hands-On Time: 5 min
• Total Time: 5 min

NUTRITIONAL VALUE

Per Serving


• Calories: 116 calories (74 calories from fat)
• Fat: 8 g
• Sat Fat: 5 g
• Cholesterol: 30 g
• Sodium: 303 g
• Protein: 5 g
• Carbohydrate: 4 g
• Sugar: 2 g
• Fiber: 2 g

INGREDIENTS


• 110-ounce chopped spinach, thawed
• 1cup sour cream
• 1/4cup grated Parmesan (1 ounce)
• 1clove garlic, finely chopped
• kosher salt and black pepper
• dippers (such as carrot sticks and pretzels)

DIRECTIONS


• Squeeze any excess liquid out of the spinach.
• In a medium bowl, combine the spinach, sour cream, Parmesan, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the dippers.

WHY ARE HIGH LEVELS OF TESTOSTERONE BENEFICIAL?

Testosterone plays a key role in the health of men (and women), as it has anabolic effects. These include growth of muscle mass and strength, increased bone density, stimulation of height growth and bone maturation – in addition to virilising effects. Sustained low levels of testosterone can lead to obesity, brittle bones, muscle loss, low sex drive, moodiness, fatigue, erectile dysfunction and impotence.

WHAT HAPPENS WHEN YOU HAVE LOW TESTOSTERONE LEVELS?


• increased body fat
• decreased strength/mass of muscles
• fragile bones
• decreased body hair
• swelling/tenderness in the breast tissue
• hot flashes
• increased fatigue
• effects on cholesterol metabolism
• reduced desire for sex
• fewer erections that happen spontaneously, such as during sleep
• infertility
• sleep disturbances

Luckily, you can increase your testosterone levels with the help of these foods and these are the items you should consider putting on your grocery list to help you boost your T-score.

FOR MORE ACTIVE SPERM: GRAPES

Eat a bunch of red grapes daily to give your own low-hanging fruit a boost: the skins contain resveratrol, which makes
for hardier sperm. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise testosterone levels and improve epididymal motility (your sperm’s ability to swim).

TO CLEAR YOUR PIPES: AVOCADO

LDL cholesterol doesn’t just clog arteries – it leads to erectile dysfunction and a lack of flow in the downstairs department, too. Penn State University researchers found men with high intakes of monounsaturated fat – try avocado, nuts and vegetable oils – had lower LDL cholesterol and more testosterone. Try half a mashed avocado spread on a bagel, topped with shreds of smoked salmon.

FOR A HIGHER SEX DRIVE: TUNA

Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. A study found that the vitamin bolsters testosterone by up to 90%, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). A can of tuna contains 100% of your RDA

TO FIGHT IMPOTENCE: PROMEGRANATE

Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. You don’t need a serpent to tell you that’s a good thing.

FOR MUSCLE MAINTENANCE: GARLIC

Garlic contains allicin, a compound that lowers levels of ‘stress hormone’ cortisol. Cortisol competes with testosterone for the same sites within muscle cells. Ditch the cortisol, then the testosterone can get to work. Garlic’s more potent uncooked.

FOR A HORMONE BOOST: EGGS

Eggs really do have a sunny side. The yolk’s cholesterol is the precursor for testosterone. Don’t worry about your heart, a study found that study subjects could eat three eggs a day without affecting cholesterol levels.

FOR BETTER BLOOD FLOW: HONEY

For extra buzz in the bedroom, dip into honey. It contains the mineral boron, linked to high testosterone. Honey is also rich in nitric oxide. This is key in opening up blood vessels that create erections. Four teaspoons of honey can boost nitric oxide levels by 50%.

FOR A LEAN PHYSIQUE: MILK

Fat blokes have more oestrogen. Cut the blubber by boosting your testosterone levels with milk: its amino acids boost production of anabolic hormones, which in turn build muscle and trim fat.

TO FLUSH OUT FEMALE HORMONES: CABBAGES

King of the veg patch, cabbage is full of a chemical called indole- 3-carbinol, which rids your blood of girly hormones. Healthy men took 500mg daily for a weekin a study and their oestrogen levels halved, making testosterone more effective. It’s time to become more of a man at meal times.