Dr. Siri Chand Khalsa MD, Physician Coach

Dr. Siri Chand Khalsa MD, Physician Coach

Nurturing the innovative spirit of visionaries with a mind- body spirit plant based approach.

21/02/2024

Nature always wears the colors of the spirit.
- Ralph Waldo Emerson

20/02/2024

I’m bored with cooking.
-heard recently

Oh dang. I get it.
I mean I really get it.

I started creating plant-based food content in 2006.
What a journey it’s been. And in fact there are stretches that I get bored.

I hear often from people who whose “plates are full” that being in the kitchen at all levels is boring. And it’s hard to feel motivated to do it.

Especially, when someone has found a pretty stable routine in their eating style (for me it’s mainly whole food plant-based) and they are also seeing the benefits from maintaining it so they want to keep going. I used to think that a cleaver strategy or SMART goals could help with this. And they do work in the short term but another process has been more interesting for me to explore.

Several theories I learned in my Ayurveda studies broadened my perspective about this considerably. Ayurveda is the traditional healing system of India that looks at a whole person perspective on health and healing - much like Lifestyle medicine today but also integrating a deep understanding of the inner world in the terrain of mind, spirit and emotions. And our infinite connection to nature.

I began to wonder too, if there was a possibility of honoring the boredom with a “yes, and reality.” Letting it exist and also an invitation for more …

And then perhaps a deeper listening to see if another voice is in the garden when the voice of “boredom” began to bloom.

Is there a voice of “curiosity” that could involve exploring new spices and flavor combinations? This could be supported by a cooking club or class or a visit to bookstore/library to see what looks different or inspirational. I love going to small Japanese and Indian grocery stores to explore ingredients.

Is there a voice of “needing more” support that would like someone else to do some of the planning, preparing or cooking with you/for you? Meal planners, boxes or prepped veggies from placed like Trader Joe’s can be great for this. Or even asking for more help at home.

Is there a voice of “mindfulness” that is willing to explore the same old same old with perhaps a different perspective by looking at texture, color, or taste in the meals with a sense of wonder or awe? This may be accomplished by going to a new specialty market, a farmers market, or an even starting a small window garden of herbs. Or leaning mindful eating technique like eating with a non-dominant hand or naming 3 things in a vegetable you have never seen before. Or taking 20 minutes to eat a raisen.

Is there a voice of “shame” around body image and nourishment that needs tending to with support.

Is there a voice of the “rhythmicity” (like the season of winter) speaking when the vibrancy of summer is more quiescent and it is a time for much simpler cooking - like soups and chilis. And boredom is welcomed.

Maybe the senses need a little boost with something savory or unctuous routinely.

And sometimes I shop, chop and prepare the meals because I know that my health will unequivocally be better for it. I know that choice to do it gives me a result I desire.

Honoring and listening to each “voice in the garden”has been an intuitive journey for me but recently I’ve been working to translate how I approach cooking. It’s so much more than a recipe for me. I get to choose which voice I want to cultivate.

I have found through the years that a gentle nudge towards curiosity in this way can be a supportive and self-compassionate approach. 🙏

How do you explore feeling bored in the kitchen?

20/02/2024

From James Clear

17/02/2024

Looking for something to do with the cruciferous veggies in the fridge?

This recipe using purple cabble will be sure to light up your home with its beautiful colors!

Plus if you prep and make it this morning, you will have it ready for lunch or dinner.

Hope all are staying warm and dry today.

Timeline photos 15/02/2024

One of the primary ways in which the mind can become troubled is through desire, whether it's unfulfilled longing or an insatiable appetite for more.

Enter pratyāhāra, the fifth limb of yoga, which plays a crucial role here.

Pratyāhāra is derived from "prati," meaning "against," and "āhāra," often translated as "food."

However, according to Monier Williams, "āhāra" also means, "the urge to fetch."

Thus, pratyāhāra can be understood as "against the urge to fetch."

When we start noticing even the slightest urge to indulge—whether it's for cookies, tea, snacks, or anything else tempting, appealing, or fragrant—it can serve as a humbling realization.

The more we redirect our attention inward rather than outward, the weaker our desire for external gratification becomes.

Join Drs. Welch and Svoboda in their online course on Pratyāhāra, where they delve into its theory and practice, its significance, its connection to the flow of prāṇa, and its relevance in our contemporary lives.

Throughout the course, participants are encouraged to engage in guided visualizations, chanting, and pratyāhāra practices.

Take the self-paced online course anytime: https://buff.ly/2WW3au1

Dr. Robert Svoboda

14/02/2024

Sending love to all today 💕❤️

Photos from Dr. Siri Chand Khalsa MD, Physician Coach's post 14/02/2024

3is ingredient vegan chocolate truffles... I think these are just the thing to provide a small intesection with the sensation of sweetness. New post on the blog.

Hoping you are pouring into yourself today too. The self-love portal is always available today too.

For me, self-love is having a air-tight sleep routine. I seem to manage with other things as more negociable.... BUT sleep - that is another story.

xoxo

13/02/2024
Photos from Dr. Siri Chand Khalsa MD, Physician Coach's post 13/02/2024

I'm curious if you are open for a new approach to Valentine's chocolates.

The last set of store baught chocolates I had were sooo sweet that I didn't like them at all.

I think this happens when we eat more plants. Our "tastes" shift a bit. And raw sugar can feel extra sweet compated to the natural sweetness and fruit, nuts and dates

AND, I'm also saying please enjoy the treats that people give to you with love in their hearts.

These vegan chocolate truffles have mainly 3 ingredients.. dates, nut butter and cocoa/cacao. BUT you imagination can be endless. A great activity with family. And with the addins and topings, you can have a rainbow of plants.

These are rolled in:
Rose powder
Matcha
Butterfly Pea Flower
Coconut/hemp and flower petals

Love to hear what you might combine together. You can find the recipe in Creating Your Plant-Based Kitchen with Dr. Siri Chand

12/02/2024

I had a conversation recently that reminded me of something interesting that I had not fully considered before. And this quote from Adam Grant reminded me of it.

Every physician I know who is trained in Integrative and Lifestyle Medicine is a “career learner.” After they have completed undergrad, med school, residency and possibly fellowship, they endeavor to understand both the maintainance of health and resolution of disease in more depth. And even once the board certification of this additional formal learning arc is done - they keep going because curiousity is a value they inherently have. Every. Single. One.

And though I have endeavored through many learning pathways, the old adage the more you know - the less you know remains true. I am 💯 routinely humbled by the outright genious miracle that creates a human being. What is even more fascinating to me these days are the billions of coordinated actions in any given moment that a “knowingness” somewhere beneath our conscious mind is coordinating.

When I hear other physicians criticize these learning pathways, they often feel comfort in what there was time for in our formal training. And frankly, from pure science side much is evolving. So why be so black or white in it? There is so much to say on what leads to this but personal identity/beliefs, burnout, depression, addiction and limited time for inner development are but a few reasons I’ve seen.

And granted, these days with social media several high profile personalities in these fields may seem to be the voice for everyone. But considering many of these voices are white men, they hardly represent all perspectives. And may have not so subtle agendas at work that are not reflective of the character of many integrative and lifestyle clinicians I know.

Or they have not taken the time to learn what they in fact are critiquing. And frankly, most of them don’t understand how ignorant their criticisms are. I’m also not saying every principle found under these pathways will stand the test of time.

But most definitely the basics of nutrition, restorative sleep, loving connection, removing harmful substances, movement, exploring emotions, microbiome health, circadian rhythm, healing grief and trauma, letting go of harmful habits that are covered in depth in these pathway of “prevention” are remarkably important.

I see how so much friction arises when a patient wants their doctor to know more about how to support them in creating health and vitality AND the doctor has limited knowledge on how to do so. The doctor might say - here’s a website or book but truly supporting someone through change requires time, insight and presence. So people turn elsewhere - which can be just fine. But sometimes it’s not. Especially when someone is particularly vulnerable with a serious illness.

I once read in an online forum hosted by a well known “science” doctor that “Ayurveda” was not valid because of one study he read on the use of nasya (botanical oil used in the nose) did not show benefit. The entire field of Ayurveda invalid based on this. 😘

A whole body healing system used for 1000s of years in India that gave us an early understanding of microbiome, circadian rhythms, plant focused eating, botanical medicine, mindfulness, meditation, self-compassion, mind-body-spirit connection, turmeric/ginger to name just a tiny few elements is NOT valid based on one study. His assessment is so much beyond ignorant - I would gauge it racist but that’s a whole topic for another post.

Didn’t realize I had so much to say on all this but I want to offer that learning and cultural humility can include staying curious about what feels foreign to you.

Investors know these “prevention” pathways matter to people too.

A recent report from McKinsey on the 1.8 billion Wellness industry found that: “Our Wellness survey finds that consumers are taking greater control over their health—and expect companies to provide effective, science-backed solutions.”

I believe that integrative and lifestyle trained doctors are uniquely poised to be leaders and can thoughtfully coordinate team efforts in the science backed realm of the wellness industry. *And* support people in their disease processes.

This isn’t per se New Age musings, this is an evolution of understanding of how health is created and maintained AND how to have a whole person approach to healing when disease is present.

It’s a yes, AND approach. And by that I mean it is using the available wisdom and understanding to support people that includes surgery and pharmaceuticals when needed AND integrating the other modalities I mentioned. We don’t need to be so dual in our thinking around “us” versus them. Instead, let’s steer ourselves to how can we work together. And continue to value learning in realms we don’t not fully understand. And admit that not knowing isn’t a sign of weakness but merely an invitation to be agile and step in.

Photos from Dr. Siri Chand Khalsa MD, Physician Coach's post 11/02/2024

With the superbowl coming up soon.... there are lots of decisions to be made. Sometimes, the decicion fatiugue is real, espeically when adding more plants and less meat or dairy in a recipe.

Jalapeno poppers are among one of the most searched recipes, outside of buffalo wings for game day meals. I always found them to be quite heavy after eating.

I'm curious what you might stuff these with using just plants?
There are so many combinations of flavors.

These peppers are available at Trader Joes - i like them also because in our household of two, we dont always use a full pepper and SOMETIMES forget about it. So the smaller size is great for smaller portions too.

11/02/2024

Need some plant-based inspiration for a family get together? Here are some Vegan Versions of Classic Game Day treats.

Snacks:
1. Buffalo Cauliflower Wings: These spicy and crispy bites are a perfect alternative to traditional chicken wings.
2. Vegan Nachos: Load up your nachos with plant-based cheese, beans, guacamole, and salsa

Plantbased Dips and Spreads
1. Guacamole: great flavor and texture.
2. Hummus: pairs well with fresh veggies, pita chips, or as a spread in sandwiches.

Vegan Main Dishes and Entrees
1. BBQ Jackfruit Sliders: The shredded texture of jackfruit makes it an excellent substitute for pulled pork in sliders.
2, Veggie-Loaded Chili: A hearty and comforting dish that is sure to satisfy your guests.

Desserts and Sweet Treats
1. Dairy-Free Brownies: add spices, nuts and seeds to enhance nutrition
2. Fruit Skewers with Chocolate Dip: Fresh fruit skewers served with a dark chocolate

Photos from Dr. Siri Chand Khalsa MD, Physician Coach's post 10/02/2024

Feeling overwhelmed with too many choices for plant-based meals?

Let’s simplify it together. I was at the market this week in central California exploring what will be freshest in the supermarkets. Look for these foods in your local supermarkets.

Here’s are a few tips to enjoying fresh, delicious foods without less decision fatigue:

1. Cauliflower - prep by cutting into small pieces for stir fry and soups
2. Citrus - fresh squeeze and save save extra for ice cubes mixed with seltzer and slices of dried slices
3. Mushrooms - the rains have brought great abundance for mushrooms growing naturally - great for soups and toast
4. Flowers can have a heavy pesticide and carbon footprint but snap dragons and rannaculus are in season
5. Winter greens - outside of salads - great to put on pizza or wraps. Mix argula with fermented foods for an amazing treat.
6. Squash - bake it whole at 350F for 30 min, cut open and and use some of the “meat” as base in plant-based pizza.

Photos from Dr. Siri Chand Khalsa MD, Physician Coach's post 10/02/2024

What’s in store for your superbowl cooking?

Our family has roots in the Bay Area so we def have a team we are rooting for!

And every year I get excited about reinventing heavier recipes to mostly whole food all plant-based options.

Which one do you think AmarAtma Khalsa wants?

🍔Beetroot sliders
🌮Jackfruit Taco
🥑 Vegan Buffalo ranch chicken wrap
🥔Crispy Potatoes
🧀Vegan Queso
🍕Plant-based pizza

I think I know.
Let me know if you would like the free recipe ebook!

10/02/2024

🌱🏈 Get ready for the Superbowl with this FREE Plant-Based and Vegan Superbowl Ebook! 🎉 Discover 6 delicious plant-based recipes that will take your game day snacks to the next level.

What are the recipes you going to find in the free ebook?
🧀Vegan Queso and 7 Layer Dip
🥔Crispy Smashed Potatoes with homemade ketchup
🌶Plant-Based Tumpet Mushroom "Tenders" with Ranch
🍕Vegan Pizza Strategy
🥕Beet Sliders!
🌮Jackfruit Tacos

These are all recipes I have made and love!

Plus there's more ....
*links to video instruction
*shopping lists
*a free fb community to ask questions on game day where I can answer them

🥳 Don't miss out on this special offer, download your free ebook now and join the growing plant-based community! 📚🔥

10/02/2024

🌱🏈 Get ready for the Superbowl with this FREE Plant-Based and Vegan Superbowl Ebook! 🎉 Discover 6 delicious plant-based recipes that will take your game day snacks to the next level.

What's are you going to find in the ebook?
🧀Vegan Queso and 7 Layer Dip
🥔Crispy Smashed Potatoes with homemade ketchup
🌶Plant-Based Tumpet Mushroom "Tenders" with Ranch
🍕Vegan Pizza Strategy
🥕Beet Sliders!
🌮Jackfruit Tacos

These are all recipes I have made and have found them to be really tasty!

Plus....
*links to video instruction
*shopping lists
*a free fb community to ask questions on game day where I can answer them

🥳 Don't miss out on this special offer, download your free ebook now and join the growing plant-based community! 📚🔥

Photos from Dr. Siri Chand Khalsa MD, Physician Coach's post 09/02/2024

Someone said pizza!
That is a catchphrase in our home that automatically means pizza must be eaten within 24 hours....

And once the clock is ticking, there is no going back.

And with the Superbowl coming up, is out and about.

However, we also love to explore what a plant-based pizza can taste like, and when AmarAtma Khalsa told me that this was his favorite pizza ever (tall words), I figured I should share how we made it.

Firstly, do you think watermelon radish could ALSO be similar in shape and texture to pepperoni? OR not a chance. I'm curious?? I could really see it.

All the same, I loved creating a fun mandala of plant elements for the pizza. And it's a great activity for kids, too. You could really use any veggies.

Including this wild purple kale.

The best part is that it uses store-bought pre-made dough, which saves a little time but still provides a great crust.

Click over to the blog post, which has a video explanation of how I like to use a veggie puree instead of tomato sauce to give a similar texture to cheese.

We do put plant-based cheese on ours, and after many trials, I like the Miyokos pourable mozzarella OR Follow Your Heart Mozerella.

05/02/2024

Feb 3rd was National Female Physicians day. Founded by Hala Sabry-Elnaggar who brings heart and vision to the role women play in healthcare. It’s a powerful day to set aside for celebrating the hard work and efforts that many of my healer friends have dedicated time that truly only they know to grow in their craft and offer their best.

I’ve been enjoying so much the reflections from so many physicians. It brings inspiration and reflection in a time of transition in my career.

Navigating through long Cvid has been a big digestion and letting go of the dated version of how my career would progress. Just 4 years on feb1 2020 I had my first of 3 rounds (so far) with Covid. As it was the early virus - I was remarkably sick. Bilateral pna and effusions and months to recover being able to walk without being winded. And then as time has progressed all the bizarre symptoms that don’t really have a cohesive picture. What a wild ride to be in a body. Anyhoo. I had plans to go back to practice after a break in 2018 and some exciting plans for a community center that have been entirely abdndoned. And the reinvention continues.

My healing has been rooted in all that I learned in Ayurveda, a comprehensive medical system rooted in India. It is the original lifestyle medicine. Having the blessing to explore the healing journey from support of my family has allowed the progress that I have been able to make until now. I’ll share more about what healing (likely no cure) has looked like for me in the future.

Going to nature is my solace and visiting local farmer’s markets always lifts my spirits when I feel a bit overwhelmed with symptoms - which for me are rooted in small fiber neuropathy. The SFN impacts the autonomic nervous system and Ironically the highest point of impact is in my digestion, which has been at points, “paralyzed”. Having to adjust and having so much trouble digesting food has deeply shaped my ever evolving perspectives on nutrition.

And … being with flowers … well that’s just the best.

Reimagining how I use my medical training has been a mid life challenge I never anticipated. It’s filled with extremely deep inner growth of which Hala has been an extraordinary coach. As well as Trina Dorrah Amruti Choudhry. Now, for the first time in years - there is a sense of energy, renewal and new projects to come.

I doubt I will return to a typical model of clincial practice but now with the depth of this recent journey, my focus has pivoted to support healers in need of healing too.

For now, stay tuned to the plant-based food recipes and photos … but also know there are some fun intentions to come. 🫶

Photo from AmarAtma Khalsa in our farmer’s market.

29/01/2024

Were you a Campbell's Soup kid?
I was.

And in all sincerity, I love some of their soups even still.

Mushroom and barley was one of my favorites.

It was so easy to warm it up when there wasn't other food readily available. It was filling and warming - two things I was craving.

But I had an interesting habit that I remember to this day.
I was not too fond of the beef in it.

It could have landed better for me from a flavor or taste component. So.. I spent about 10 minutes before eating to pick it out of the soup. I still remember how meticulous that was.

As a nod to Meatless Monday, my favorite childhood soup is reimagined and rich in phytonutrients. It is full of the beautiful umami that Miso gives to plant-based soups.

I'll present to you:
Miso Mushroom Barley Veggie soup.

With shiitake, cruciferous veggies, and thyme, your immune system may thank you later. Add miso after you have cooked it, and just as you are serving with the prebiotic beta-glucan in barley, your microbiome will thank you, too.

This soup is one I love to share this time of year. Once the summer arrives, it is heavy for me, and I don’t make it.

Making this soup is also a great way to use up all your veggies that you might soon pass on to the landfills.

29/01/2024

Were you a Campbell's Soup kid?
I was.

And in all sincerity, I love some of their soups even still.

Mushroom and barley was one of my favorites.
It was so easy to warm it up when there wasn't other food readily available. It was filling and warming - two things I was craving.

But I had an interesting habit that I remember to this day.
I was not too fond of the beef in it.

It could have landed better for me from a flavor or taste component. So.. I spent about 10 minutes before eating to pick it out of the soup. I still remember how meticulous that was.

As a nod to Meatless Monday, my favorite childhood soup is reimagined and rich in phytonutrients. It is full of the beautiful unami that Miso gives to plant-based soups.

I'll present to you
Miso Mushroom Barley Veggie soup.

With shiitake, cruciferous veggies and thyme, your immune system may thank you later. Adding miso after you have cooked it and just as you are serving with the prebiotic, beta-glucan in barley and your microbiome will thank you too.

This soup is one I love to share this time of year. Once the summer arrives, it is a bit heavy for me, and I don't seem to make it.

Making this soup is also a great way to use up all your veggies that you might soon pass on to the landfills.

28/01/2024

The invitation to be with nature is never canceled or revoked. It is an eternal invitation to be in the presence of …

26/01/2024

On the cutting board today 😊
Red cabbage
Bok choy
Cauliflower
Fennel

What would you make?

24/01/2024

Making a Thai coconut soup with these seasonal veggies!

House smells amazing and it’s going to taste great too.

6 cups broth or water (that can include 1 cup coconut milk)
2-3 cups veggies as noticed
1 tablespoon red curry paste
1 tbsp ginger
1-2 bay leaf
Lemongrass paste or fresh as desired for flavor
1/2 - 3-4 cup of rice depending on the ratio you like.
1 cup cooked beans of choice as desired added at the end. Or freshly cubed tofu added last 24-20 min of cooking.

I bring everything to boil with sauté function in my instapot then cook for 5 min - turn down to slow cook on high function and let it cook for 30-60 min with glass lid on. You could also start this in the morning before leaving for work and come home to a warming and nourishing soup.

21/01/2024

On the cutting board - where to from here ?

It’s watermelon radish season and I’m wondering what you might make with these beauties.

16/01/2024

Do you recognize this veggie?

I was trying to place its pattern to something with our anatomy and physiology … somehow was thinking about something in our flat bone structure?

What do you think?

15/01/2024

A little known fact about me - I played clarinet in middle school.

After a year or so, the band teacher invited me one day to leave band and go to wood shop instead.

At that point I believed I had less than zero aptitude for music.

We are not all naturally talented at music but this was a cage of larger magnitude. I thought that not only was I not talented in music but that I could not learn.

I believed his version of me.

And to this day anything music related is a huge struggle.

To loosen this - I first had to listen to that voice - which is gritty. Who wants to hear a selfcritical thought playing in the background clearly, crisply? Let alone what to do once faced with said awareness
But that’s been the inner work of recent years.

To honor the unlearning - I first had to get an instrument like a singing bowl that anyone could sound elegant on. Which has been marvelous. I can make beautiful sounds with it every single time.

As time has progressed and with enough inner listening and observation-i began to unlearn his belief about me that I had incorporated as my own. And I’ve been offering myself a rinse and repeat of this for many aspects of my life.

It’s easy enough to say who gives a f what someone thinks (esp as an adult) but honestly some of that toxicity goes deep into the unconscious mind where we only experience the outcomes of those thoughts - not the thoughts themselves.

The fatigue I have with my long Cvid makes day to day activities harder. And trust me. I’ve tried alllll the thingzzz - but what it has offered me is the opportunity for less doing. More being. And with that - the listening and unlearning has been tremendously valuable.

I’m not going to call it a silver lining though because I don’t want to give an inflated vision to a tough situation and bypass my feelings in it. It’s gritty and hard. And I think many would agree that a chronic illness requires an approach unique to each person.

However, while a cure may not be possible - healing can always be invited along the way.

14/01/2024

I’m curious where you would go from here….

Market finds from today:
Fresh ginger
Chanterelles

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