Why say “YES” to “Wisely Sourced” Saturated FATS????

which-fats-should-you-be-eating

Well hellooooo everyone 🙂 Since I see people still panicking about adding “good” fats to their diet I thought of writing yet another piece on how amazing the “good FATS” are. So do stay with me till the end if you really want to enjoy all your yummy food and still maintain or loose that unwanted fat & gain health in the process 😀

Most of us (especially the online health article readers and health video you tubers) have  heard of these terms EFA’s (Essential Fatty Acids) & EAA’s (Essential Amino Acids) but have any of you heard of ECA’s (Essential Carbohydrate acids)??? If you are still a firm believer that “Eating FAT makes you FAT” &  avoid all the yummy food in the desperation to loose those love handles and fit in that “College day” outfit, well,

YOU ARE IN FOR A SHOCKER.

Saturated fats coming from safe, healthy sources like Grass-fed butter/Ghee, Cold pressed filtered coconut oil, shredded coconut, Grass-fed meats, Malaysian palm oil, wild caught Salmonhttps://radhinaturalhealth.wordpress.com/2014/03/27/salmon-the-wild-one/, Avocados and avocado oil, Filtered groundnut oil, olives, flax seeds, free range chicken eggs and the like are all actually beneficial to humans. These are the “finest” source of energy in the human diet. How? Let’s see 🙂

In our body, our cells manufacture a molecule called “ATP- Adenosine Triphosphate“. This is the Unit of energy. Simply put, ATP is the energy that helps us perform our daily functions. This is the “POWER HOUSE” of our cells. We need this power house to perform any activity taking from growing a beard to dancing away on your favourite tune ;). From each molecule of sugar our cells produce approximately 36 molecules of ATP, whereas our cells produce more than 100 molecules of ATP from every FAT molecule. Walah!!!! this means when we include these healthy fats in our diet our energy level spikes. Anyone of you hear about “Bulletproof Coffee” yet?? https://www.jonnybowden.com/the-bulletproof-coffee-phenomena/

Dr. Jonny Bowden, also known as The Nutrition Myth Buster, calls fat as the “High octane gas for the cells”. Fat is the natural fuel for the body. No wonder my morning “MASALA Chai” with a tbsp of  pure,organic Ghee gives me the perfect wakeup kick 😉 Continue reading

What’s in the health & fitness news now a days

Hello all!!! Hope you all successfully completed 1st month of your  NEW YEAR WELLNESS GOALS and are continuing to work towards achieving them this year. As I always say, “Set goals not resolutions. Resolutions are meant to be broken but GOALS are achieved”.  I have had a busy month at work “Thankx too all the NEW YEAR RESOLUTIONS ;)” now I am ready for some serious relaxation.

Ok so coming to the point of writing this blog entry. I’ve been reading articles on health and nutrition world and noteworthy news and thought of sharing some latest developments with you all so you  can stay up to date, too!

One of the latest findings in the  health world is that our digestive system has a new organ called THE Mesentery.  Click  here to read the full article. Researches have now classified the mesentery as an individual organ.

What our indian culture has known for decades is now becoming popular in the west. The myriad culinary spices are getting on the news, especially the anti-inflammatory spices.

A new study published in “The New York Times” shows that “Getting up & moving can make you happier”.  This study concluded that “Moving & Happiness were linked both in short term and long term.” So lets MOVE  for a better mood :).

If you have come across any new developments in the health world do share in the comments below . Thankx for stopping by 🙂

Have a FANTASTIC week ppl.

Vitamin B6 “YES IT IS ESSENTIAL”

We all know well about Vitamins B12, D, C and several other antioxidants but we are not informed much about the very essential “vitamin B6”.

Here is why Vitamin B6 is an “Essential Vitamin for human body”

  • In our body vitamin B6 is involved in more than 100 metabolic functions. Several researches show that Vitamin B6 may help the heart. One study found that low levels of this vitamin showed an independent risk factor for coronary artery disease.
  • Vitamin B6 plays an important role in women’s health. It helps convert estradiol, one of the three forms of estrogen hormone into estriol, which is the least carcinogenic of the estrogens. Many women with an overgrowth of the Candida albicans yeast don’t metabolize B6 properly as their bodies can’t convert it into the active form (pyridoxal-5-phosphate). Pregnancy  depletes Vitamin B6, and so does birth control pills.
  • Vitamin B6 is very important for mood, as it is needed to convert tryptophan into serotonin, which is the “Feel Good” neurotransmitter in the brain. Balanced level of this vitamin has shown to be helpful in reducing PMS mood swings due to it’s ability to convert tryptophan into the FEEL GOOD hormone Serotonin as the levels of serotonin frequntly drop before and during  menstruation times.
  • This Vitamin is also required to manufacture different brain chemicals and enzymes.
  • “In an article published online on August 10, 2009 in the American Heart Association journal Circulation, Harvard researchers report an association between higher plasma levels of vitamin B6 and a reduction in the risk of myocardial infarction (heart attack) in women.”

Visit this link for the full study (https://www.jonnybowden.com/vitamin-b6-may-lower-heart-attack-risk-in-women/)

Here is a list of few of the foods rich in Vitamin B6  by Dr. Axe.

Beetroot, Banana, Wild caught TUNA, Salmon, cooked spinach, chicken breast, hazelnut, garlic, turkey.

** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **

Reference:

  1. Bowden, J. (2016, November 7). Vitamin B6. Blog Post

  2. Bowden,J, Ph.D.,C.N.S(2011). The Most Effective Ways to Boost Your Energy. Beverly,M. A: Fair Winds Press.

  3. DrAxe.com

“CHOLESTEROL”- STAY COOL

So yes I am back to blogging after quiet a long break since my Fitness centre work  and my Personal Fitness Trainer certification course kept me really occupied. Yes, I passed out with Distinction and now I am a K11 Fitness Academy certified Personal Trainer as well 🙂

Coming to the point.It makes me feel disgusted to see that even today  nutritionists and dietitians are talking the same old language. I mean, in this age of  technology where we have access to most of the scientific researches being done we have all the chances of upgrading our knowledge, but myths are still seen to be followed blindly.  I am here to burst the most hyped myth related to “CHOLESTEROL” which is “HIGH CHOLESTEROL CAUSES HEART DISEASE”.

“No diet will remove all the FAT from your body because the BRAIN is ENTIRELY FAT. Without a brain you might look good but all you could do is run for public office”

– George Bernard Shaw

In India today almost every other household has at least 1 person taking Statin medications for their “High cholesterol”.

It’s time we understand the “BIG CHOLESTEROL MYTH” and understand the “TRUTH” about cholesterol and its importance.

Dr. David Perlmutter says in his book “Grain Brain” that we are increasingly challenging our physiology by consuming ingredients for which we are not genetically prepared”. Whenever we are diagnosed with any kind of DIS-EASE we are never asked to stop eating packaged foods which contain bijilion artificial ingredients which are foreign to our body. For ex. A person diagnosed with high cholesterol is immediately put off all kinds of FAT including the natural ones like the famous “Egg YOLK” but are not asked to 1st stop eating “BISCUITS” infect 90% of the time “1 cup tea/coffee + 2 marie biscuit” is part of the diet plan suggested.

Cholesterol is one of the “most misunderstood” molecule. According to Dr. John Abramson, the professor of medicine at Harvard University, cholesterol is not even considered to be high risk in and of itself and cholesterol is vital to many of the body’s important functions. Cholesterol is an integral part of the cell membrane. It is also the “Parent” molecule of some of the body’s most important compounds including sex hormones and vitamin D (J.Bowden, pp 12). It is proven that vast majority of the cholesterol is made in our body by the liver and if we get more cholesterol from the diet the liver makes less of it and vice versa. We need cholesterol. Dr. Jonny Bowden, clearly states in his book, 150 Healthiest Foods on Earth that “Dietary cholesterol (the kind found in egg yolk) has minimal impact on serum cholesterol (the kind your doctor checks through blood test)” – (J.Bowden, pp 12).

Read more on egg yolk here- https://radhinaturalhealth.wordpress.com/2013/02/19/eggs-yet-another-victim-of-nutritional-myths/

Few points by Dr. Jonny Bowden in his talk on his book “The Great Cholesterol Myth”

  1. “High cholesterol and heart disease are not the same thing”
  2. “Cholesterol does not cause heart disease and not even a good predictor of it”.

Dr. David Perlmutter also states that cholesterol is one of the most important player in maintaining your brain health and function. He states that high levels of the good kind of dietary fat (not the trans fats), have been proven to be the key to good health and peak brain function. (D. Perlmutter, Grain Brain).

As Dr. Jonny Bowden stated on the Dr. Oz Show: “Trying to prevent heart disease by lowering cholesterol is like trying to reduce calories by taking the lettuce off your double cheeseburger. It’s not that the lettuce doesn’t have any calories – it’s that lettuce is the wrong target.”

He also states than in trying to prevent heart disease ,cholesterol is the wrong target to investigate. Dr. Bowden says “We fervently believe that neither cholesterol nor fat is the major villain in the American diet – sugar is.” I would like to add that this is true for our Indian diet as well. We are predominantly eating carbs, sugars. The types and amount of biscuits, cakes, pastries (based on foreign diet) + indian sweets to add to these, today we are at par with if not crossing “the american diet”.

Ok coming back to cholesterol, if not cholesterol, what should we be paying attention to? you may ask.

Pay attention to these 4:-

According to Dr. Jonny Bowden They are so insidious and so systemic that he named them “The Four Horsemen of Aging.”

They are:

  • Inflammation
  • Oxidation
  • Sugar
  • Stress

“Inflammation, oxidation, sugar and stress will kill you. Cholesterol won’t”.

– Dr. Jonny Bowden

There is a lot more to discuss on the topic of cholesterol (HDL,LDL cholesterol and their impact) which is beyond the scope of mentioning in this 1 write up so i have given you some useful links and you can further read the mentioned books for detailed info.

I can go on and on about the goods of cholesterol but for now it is important that the one “Greatest” myth about cholesterol is well understood and i do not mean to bore you either ;P but, if any of your are further interested in reading more research studies you may go thru this article published in The Telegraph.co.uk on 13th June 2016 http://www.telegraph.co.uk/science/2016/06/12/high-cholesterol-does-not-cause-heart-disease-new-research-finds/

Stay tuned for a better understanding on the above four “Horsemen of Aging” 🙂

 

** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **

 

Reference:-

Bowden,J, Ph.D.,C.N.S(2007). The 150 Healthiest foods on earth. Pp:74-75 Beverly,M. A: Fair Winds Press.

Perlmutter,D. MD., Loberg, K (2014).Grain Brain. The Surprising Truth About wheat, carbs, and sugar – Your brain’s silent killers.Yellow Kite Books, London, UK.

 

 

 

Cereal Grains:A NUTRITIONAL COMPROMISE

Since the time that mankind is present on this earth, the natural diet of humans has been food that could be hunted, fished, gathered or plucked. As my main topic today is “GRAINS” I would only be focussing on talking about them as foods that were plucked – “seasonal fruits and veggies” is another topic altogether to discuss which is beyond the limit of this discussion. I will save my next post for that.

So, coming to GRAINS (The so called “Good Carbs”)

Man rarely ever consumed cereal grains up until about 10,000 years ago. With the increase in population the supply of the natural resources became more limited, thus it became necessary to provide supplementary means of nourishment and thus agriculture was born 10,000 years ago.

The eight cereal grains (wheat, corn, rice, barley, sorghum, oats, rye and millet) provide 56% of the calories and 50% of the protein consumed on this planet.

On one hand we would not have cities, civilisations and industrialisation without cereal grains, on the other hand cereal grains are a nutritional compromise. Today if we take away rice, wheat and corn almost 1/2 the people on this planet will not eat. The decreasing supplies of our ancestral natural diet of wild animals and wild plants, along with huge increase in the planet’s population has made agriculture a necessity for survival.

Cereal grains are not nearly as healthy , nor as nutritionally complete, nor as perfectly suited to our ancient digestive wiring as the foods that these grains have replaced. Ex. milk and cereals in place of bacon and eggs for breakfast.

The health complications and implications of eating a diet high in cereal grains, way different from the diet that we were designed to eat are recently beginning to be understood.

As Dr.Loren Cordain points out, humans have had little time since inception of agricultural revolution 10,000 yrs ago to adapt to the new food type.

Whole grains are not really any better.
Grains have a host of nutritional shortcomings. It’s finally coming to light that the refined grains which constitute most of our cereals, pastas, and breads – are absolutely useless nutritionally.

The researchers are not 100% sure that the so-called “whole” grains are any better. No grain can be eaten in a completely unrefined state. No one plucks wheat from ground and starts eating.All grains need to be milled and ground to some degree, one reason being that in their natural state they contain many “anti nutrients” called “Phytates” that interfere with the absorption and assimilation of nutrients in the grains, especially the absorption of essential minerals. As compared to the refined grains whole grains have been less processed and milled therefore they contain more of bran the outer coating of the grains providing fibre for the diet.

Most of the “whole grains”  on the cereal packages are fibre lightweights. Its rare to find a cereal with 5g of fibre per serving–most have 1or 2 g fibre per serving ,making it a pretty bad nutritional bargain.

Now comes something crucial “Gluten Issue”. Gluten is a primary component of grains such as barley, rye, oats, and especially wheat. One of the seven top allergens in the diet is wheat. Amongst doctors, nutritionists and naturopaths who practice integrative and functional medicines, their one of the first dietary orders for patients who have multiple complaints is to take them off wheat, dairy and sugar. Dr. Jonny calls Grains the Starch “juggernauts”as almost all of them raise the blood sugar and insulin quickly.

In my personal experience with my clients suffering from high, uncontrolled sugar, allergy issue, fat loss issues etc, putting them off wheat,dairy and sugar allowing only limited gluten free varieties of carb sources , high protein, high fat diet show excellent results within 3 months.

Make a choice out of millets ragi, bajra and jowar. Oats can also be a better choice as they are least processed.😀It is advisable to choose the less processed variety, such as Steel-cut oats or old fashioned rolled oats, to get full health benefits .

Stay tuned, stay updated, stay fit😀

 

** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **

 

Reference:-

Bowden,J, Ph.D.,C.N.S(2007). The 150 Healthiest foods on earth. Pp:74-75 Beverly,M. A: Fair Winds Press.

Omega 3s- Beyond just heart healthy😊

omega 3

We are all well informed about the “Good Fats”- Omega 3’s thanks to the advertising media but, we are often told about omega 3s in relation to cardiovascular health since prevention of cardiovascular diseases is one of the best-studied and proven role for omega-3s in the diet.Today I will share with you the anti-cancer and anti-inflammation benefits of Omega 3s.

The long chain omega 3 fatty acids can be obtained by consuming fatty fish or high quality purified fish oil supplements. These omega 3’s have shown to reduce inflammation.

Research also show that in cell cultures they reduce cancer cell growth in large number of tumours such as lung,breast,colon,prostate,kidney etc.

They are also shown to reduce the spread of the tumour.

In several human studies it is shown that people who eat fresh fish at least twice a week have significantly lower risk of several cancers.

PLEASE NOTE:- The bigger the fish the more contaminated it is by mercury, PCB’s and dioxin, all of which pollute the ocean floor. It is best to consume small fishes like whole anchovies, small mackerel and sardines.
Frozen fishes are shown to loose some of its omega 3 content over the course of conservation.

Vegetarian or hate fish? Not to worry. You can obtain omega 3 benefits by consuming Flaxseeds.

How? Keep reading 🙂

Flax seeds are rich in short chain vegetal omega 3’s and lignans. These are called “Phytoestrogens”. These Phytoestrogens are shown to alleviate the harmful effects hormones that promote cancer growth. In a study done at the Duke University showed that “daily intake of about 30 g- 1 oz  of ground flaxseed slowed down the growth of existing prostate tumour by 30% to 40%” (Servan-Schreiber,2011,pg 191).

PLEASE NOTE:-  Consuming flaxseeds may lead to digestive problems similar to the one caused due to certain high fibre food consumption, especially in those who have a sensitive colon.

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor  for specific medical advice, diagnosis and treatment and a diet and exercise expert for advice on diet, herbs and exercise.**

Reference:-

1.Dr. David Servan-Schreiber (2011). Anti Cancer- a new way of life. Penguin Books, USA.

 

Pump it up IRON GIRLS

Today we live in a society where every woman aspires to be at par with men and, we are :). We women are found in all professional (male dominated) fields. May it be scientists, astronauts , police officer or  in army, navy or an airline pilot, women have made their mark and proved again and again that we are no less than men but, when it comes to “Strength/weight” training there are still so many myths surrounding women lifting weights. So I am here to burst these myths and tell you the importance of Weight Training especially for WOMEN.

Weight training is one form of exercise which is never bragged about or I should say is hardly ever mentioned by women. Whenever I ask my female clients “Do you do any form of exercise?” 90 % reply “Yes of course, I walk for 30 mins daily.” few more replies i get are “ya ya I go to the gym and run on treadmill almost 3 kms every single day.” or “Ya i go for regular yoga.”

The apprehensions I get from them when asked about weight training:-

“No no, I don’t want to look manly. I just want to loose this tummy and the flab under my arms and sides.” and “No weight training and all baba. Once i stop i will become more fat and my wish is only to fit in my old jeans before my next college reunion.”

Weight training is surrounded with controversies and fear. Lack of proper guidance and education on the same makes it all the more suspicious for people.

So let’s  first look at the importance of weight/strength training :-

  1. Weight/strength training burns fat for almost 36- 48 hrs after the workout unlike cardio where calorie burning happens only while performing the activity. Post strength training calorie burning is called the “After-Burn”( period post strength training where your BMR stays high) . Here you don’t just burn calories during the workout but your body now has the ability to tap more of those body fat stores for unto 48 hrs post weight training One of the most important reasons for you to start lifting those weights.
  2. Weight training helps you preserve your youth (anti ageing pill it is ), helps maintain your vigour, muscle strength, bone density and it is now proven to be useful in protecting heart and lowering sugar levels.

3.  Makes you physically stronger.

4. Decreases your risk of osteoporosis (women are prone to these).

5.  Strength training gives you the toned body you are dying to achieve, Those well     rounded GLUTES, Well toned Abs (Rectus Abdominus), Sexy toned Arms and shoulders (Bring those sleeveless and halters back) and firm Adductors and abductors.

6. Improves your athletic performance and reduces your risk of injury, back pain, arthritis.

7. Helps keep your menses smooth and not breakout into pimples. Keeps your skin  radiant.

8. Reduces your risk of heart disease. If you have high cholesterol strength training helps a lot as the after-burn helps in bringing the LDL,VLDL down and HDL up.

9. Strength training helps reduce the risk of and manage diabetes.

10. Few studies have shown that weight training helps fight depression.

Now coming to Bursting myths ladieeeeessss:-

Myth no 1:– Weight training will make me look like a man. All muscular and huge.

Fact:– Muscle bulk happens due to a hormone call “Testosterone” which is a predominantly male hormone. We women simply do not have enough of this hormone to get bulky muscles.

Myth no. 2:- If I stop lifting weights and coming to gym i will gain lot of weight. those muscles will sag and become fat.

Fact:– Muscle and fat are two different type of tissues so Muscle cannot become FAT. When you stop your regular weight trainings, muscle loss starts. Also, you are likely to drop out of the structured diet that you were following while you were gymming so due to no weight training muscle is lost and no proper eating so fat is accumulated, as a result you gain weight.

So lovely ladies, instead of worrying about becoming size zero, start thinking about becoming STRONG, FIT & HEALTHY and you will be on your way to a “SEXY, TONED NEW YOU.”