Collect the seeds from the split pods and compost or discard the empty pods. This is exactly the same as the classic garam masala recipe. Add 6 cardamom pods, ½ cup (64 g) of coriander seeds, 1/4 cup (32 g) of cumin seeds, 2 tbsp (28 g) of cloves, 1 tbsp (14 g) of peppercorns, 4 dried bay leaves, 1 star anise and 1 tbsp (14 g) of fennel to the pan and roast them, without oil or butter, on medium heat. Continue dry roasting, stirring occasionally, until they give off a nice smell and begin to brown and crackle.  If the bay leaves begin to wilt, remove them from the heat sooner than the other spices. The star anise will add some extra sweetness to this spice blend. For a more traditional garam masala, roast one spice at a time, determining when each spice is done based on when it is brown and crackling. Combine all of the spices so they are ready to be transferred to the grinder. The nutmeg and mace don’t need to be dry roasted since they are more at risk of burning.
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One-sentence summary -- Crush the cardamom pods with the flat end of a knife until they split open. Heat all of the spices except for mace and nutmeg in a frying pan for 10 minutes. Remove the pan from heat and add in ½ tbsp (14 g) of nutmeg and 3 strands of mace.


Activity is integral to a healthy lifestyle and to gaining weight in a responsible way, but don’t go overboard. Especially if you have a job or hobby which requires you to be on your feet all day, constant movement can burn the excess calories you’re taking in before you even start to see the gains you’re looking for. Prescription medicines or treatment regimens can have side effects which lead to weight loss. Nausea is also common, which is certainly a problem for anyone attempting to muster up the appetite for five or six meals a day. Sickness will stop your weight gain plan in its tracks, so it’s important to still eat a healthy diet (even if you’re eating a lot more of that diet) and to get plenty of rest and exercise. Being underweight can lead to a weaker immune system, so this will require particular diligence on your part.  Anemia, caused by iron, folate, or vitamin B12 deficiencies, can occur among the underweight. Supplement your diet with these nutrients if you feel dizzy, fatigued, or headache-y.   Sudden or substantial weight loss can also be indicative of disease. The issue could be digestive, thyroid-related, diabetes, or even cancer. Only a medical professional can determine this, so schedule a consultation if experiencing any unusual weight loss. Stress, anxiety, and depression can have unwelcome effects on appetite, cause difficulty in achieving eating goals, and be all-around disruptive of a person’s other attempts at self-care. If you feel this is applicable to you, consult your doctor for help in how to best manage your mental well-being. Body dysmorphia and eating disorders are serious issues relating to self-perception and weight, both of which should be diagnosed and treated by a medical professional. Up to 30 million people of all ages suffer from eating disorders in U.S., and eating disorders have the highest mortality rate of all mental health issues.
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One-sentence summary --
Moderate prolonged physical activity. Understand your medications. Stay healthy. Aim for overall wellness.