Archive for the ‘Healthy foods’ Category

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

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.

Ollaaa OKRA!!!!!

fresh okra on white background , close upOkra, popularly known in India as “BHINDI” OR “BHENDI” is a staple of traditional INDIAN cooking. If you are an indian you know this and agree that we indians love our “Masala Bhendi” or the favourite “Aaloo Bhindi” but, what you may not know is how nutritionally abundant this green veggie is? Okra/Bhindi has a unique combination of valuable nutrients and this is one of the selected group of foods which contains naturally occurring “Glutathione”. Optimal amount of glutathione are required for supporting the immune system. Glutathione also helps liver detoxify chemicals. (J.Bowden, pp 52). Okra/bhindi is high on fiber ( Ever heard your doctor/nutritionist saying “eat more fiber”??). 1 cup of cooked bhindi is about 35 calories and provides 4 grams of fiber, way more than those commercial cold cereals. Even though a vegetable, it is rich in protein “yup”, this same one cup gives about 3 g of protein which is pretty high for a vegetable (This does not mean you cut down on daal at a meal as you need much more than 3 grams of protein at each meal).

Okra is also high in calcium, magnesium, potassium, vitamin A, Vitamin K and Folic acid.

From Ayurvedic point of view: Okra or bhindi is said to be “TRIDOSHIC”. Let me explain…. According to ayurveda we have “3 Doshas” / 3 metabolic types – 1. VATA, PITTA and KAPHA. Different foods have different balancing effects on these three doshas, So, our traditional Bhindi is good for balancing all the three doshas / metabolic types.

SOOO!!! Relish your Bhindi dish more than ever 🙂

** 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.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

Cinnamonilicious…..

cinnamon

Wishing you all a Merry Christmas and Very happy Holidays 🙂

Holiday season means lots of new “FLAVOURS TO SAVOUR”-

Pumpkin Cinnamon/Spice HOT latte of  Starbucks—- yummmmm!!!!

Pumpkin pie and apple pie— yum!! yum!!

Christmas Plum cake

or

My Desi masala CHAI (Tea) mmmmmm!!! so good

1 thing all of the above have common is “CINNAMON”. I like to call it “THE WINTER SPICE”.

Cinnamon is used in all types of cuisines at some point. In india it is used in tea, sweets etc.

Cinnamon goes way beyond its flavour and beautiful aroma, it has a lot of medicinal properties. Read on to know those…

  • Cinnamon has shown to help ease pain and stiffness in muscles and joints: Presence of anti-inflammatory compounds make this possible.
  • Cinnamon functions as a carminative (GAS RELIEVER) thus being wonderful for digestion.
  • Cinnamon also contains compound called “catechins” which help in relieving nausea.
  • Cinnamon contains 2 phytochemicals, “eugenol” and “geraniol” which are shown to combat candida (overgrowth of yeast in our system).
  • Excellent for diabetics as shown the ability to moderate blood sugar. In clinical studies cinnamon extracts have shown to reduce blood sugar and “bad” cholesterol. C.Leigh Broadhurst,Ph.D., a research scientist at the USDA and her team tested the effects of 49 different herbs,spices and some medicinal plants on glucose metabolism and according to them, cinnamon was the “STAR” of the show. From the test it was seen ” An active ingredient, methylhydroxychalcone polymer, or MHCP mimics insulin function, increasing the glucose uptake by cells and signalling certain types to cells to convert glucose to glycogen (the storage form of sugar)” – J.Bowden, 150 healthiest food on earth, pp 279. 

Homemade treatment for blood sugar as per mentioned in the book on diabetes by C. Broadhurst :-

“3 tablespoon of ground cinnamon and 1/2 teaspoon baking soda (less if sodium is a problem for you). Take a 32 oz canning jar and fill it with boiling water and the spice mixture. Let it steep at room temperature till it’s cool. Strain the liquid and discard the grounds, put a lid on he jar, stick it in the fridge. Initially drink 1-8 ounce cup of the tea 4 times a day and drop down to 1 to 2 cups a day after 1-3 weeks”-  J.bowden, 150 Healthiest Foods on Earth, 2007; pp 279.

** 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.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

The urge from within… health while on vacation

 

 

 

 

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I am back from my wonderful vacation which I got to take after 2 and 1/2 long years of busy schedule. This was my vacation from “literally” everything my work, workouts, playing with shera 😦 [for those who don’t know- Shera is my 1 yr 6 months Great Dane) and my dancing.  It was really nice to see my family and friends in the USA after a long time. Spent quality time with all of them.  Upon returning back my friends (the few with a gorgeous heart 😉 ) surprised me with a trip to kerela – Located in southern India. There I was – another beautiful vacation this time with my friends.

Now that all this is done, I am back to my routine of work, regular workouts (starting back with light weight to slowly get back to normal) and of course playing with my boy :D.

The main point of this post is “GETTING BACK ON TRACK POST VACATION”.

How many of you have said this to yourself  after returning from vacation ” Dude I need another vacation to get over this vacation.”?

Most of us lazy out to get back to “exercising” and “sensible eating” post a little longer than a 2 day break from these.

The question here is how badly you want it??? How bad do you want to get fit? How crazy are you about being healthy with a perfect body?

Getting back into routine has to come from within. Vacation or no vacation, the drive to be healthy and beautiful should come from within and stay brightly burning throughout.

Even though you cannot go for regular workouts, when you watch what you are eating even while on vacation BOOM!!!! 1st step covered. Did I do that you may ask? Yup I did. I call it “SENSIBLE” eating. I tried all the delicacies (INCLUDING CHEESE CAKE YUM YUM!! 😛 ) of the places i visited but I followed 2 main rules

1) I ate only when I was hungry (following my 2 1/2 hr pattern)

2)  I ate as much as I could no overeating in greed of not getting the same food later.

Follow these 2 simple rule of thumb and you will maintain what you achieved  in the GYM back home.

Yes, you can but only when you have the urge/drive to do so. When you follow these basic rules while on vacation you will no longer have to “worry” about doing those “extra” calorie burning on the treadmill or living on “soups and salads” after reaching back home or “man I so don’t want to go to work” because you will be fully relaxed, no bloating due to over eating and no weight gain and best is you will feel fresh and content.

So now that vacation times are coming near especially in India with the festive season starting from next week YOU KNOW WHAT TO DO 😉

KEEP YOUR “HEALTHY LIFESTYLE” SWITCH ALWAYS ON AND YOU ARE GOOD TO GO…

ALL THE BEST

 

Almond Sugar scrub

almond sugar

I am sure all of you ladies are ready to flaunt your shiny, smooth, radiant skin this summer.

This almond sugar scrub is an excellent way to get there.

Ingredients:- ( quantity for face – you can make more if you have the time to indulge in a full body scrub 😉

1 tbsp crushed almonds

2 tsp crystal sugar

1/4 tsp raw organic honey

1/4 teaspoon organic ghee (clarified butter)- make it 1/2 tsp if you have dry skin

1/2 – 1 tsp raw milk (to make a paste)

Mix all of the above and make it into a paste. Wash you face properly with luke warm water and apply this scrub on the face in circular motion. Keep massaging you face in a circular motion till you have covered the entire face properly. Wash it with luke warm water, pet dry with a clean towel and apply any natural moisturiser – ( I personally love organic JOJOBA Oil)

Point to remember:-

Your skin is one of the largest organ and “SKIN EATS”.

  • DO NOT PUT ANYTHING ON YOUR SKIN WHICH YOU WILL NOT PUT IN YOUR MOUTH.
  • Choose products with no more than 5 ingredients on active ingredient list.
  • Choose products with ingredients you can pronounce.
  • Scrub at least once a week

In short:- If you have the time to go get facials outside- you have the time to do it at home yourself. By doing this you will be 100% sure of the product you are using and will keep yourself away from harmful chemicals as well as from damaging your pocket.

I do suggest to go and take regular body massages – (with organic and ayurvedic oils though) for proper blood circulation and better nutrient delivery.

While you are doing this on a sunday morning you can also make a healthy protein hair pack and make it a complete “Natural care” day.

Stay Tuned for my Protein Shine hair pack recipe and Glowing facial recipe…..

Live Simply, Live Beautifully,

Be Fanatically NATURAL 🙂

 

 

 

 

SALMON- “THE WILD ONE” ;)

Finally!!!! I am back to blogging after a long long time. It seems like i have been away for ages.

So I m sure all of you have been part of this whole “GAGA” about Omega 3 fish oils and how good it is to take omega 3 supplements or as a matter of fact any fish oil supplements, am I right or am I right!!!!!

 

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Many of my clients come to me with omega 3 fish oil capsule and say “Radhika this one is amazing. They say this comes from Salmon fish and you know salmon has the best fish oil.” I completely agree but with just a part of this statement. Salmon is excellent source of Omega 3 fatty acids with amazing benefits but, what kind of SALMON?

Do you know what kind of SALMON is used to make the capsule you are about to gulp down? Where has it come from? How was it caught? Dr. Jonny Bowden says in his book on 150 healthiest foods on earth “If you and I have a discussion about the health benefits of SALMON, and I am thinking “WILD SALMON” and you are thinking “FARMED SALMON”, we may think we are talking about the same food, but we re not.” – Bowden 2007, pp 215. We call that cute little Tommy and shweet little kitty “PETS” but that does not mean they are the same creatures.

What is “WILD” And what is “FARMED” you may ask..

Wild Caught SALMON is the SALMON which is fished from its natural habitat, Direct from OCEANS vs. Farmed SALMON- The FARM RAISED VARIETY, raised by fish farmers.

SALMON is by far one of  the best source of omega 3 fatty acids on this planet. Omega 3’s are good for heart, brain, inflammation, circulation, memory and blood sugar control. This said and done, it does matter where your SALMON is coming from especially if you are serious about getting your 16 omega 3’s. The Omega 3 fats found in SALMON are made from the food that the fish eats. This is just like any other creature on this earth. We all build our bones, muscles, tissues from what we eat correct!!!!! So, if the SALMON is eating its natural diet in the wild, we are getting a fish filled with wonderful OMEGA 3 fats. But, the FARM-RAISED variety does not get the luxury of choosing its own special diet, the “NATURAL ONE”. The Farm raised SALMON are fed GRAIN. YUP you heard it right. The farm raised SALMON is far far away from its natural diet. End Result- A fish with very little omega 3 fats. This isn’t it, the farmed variety contains more inflammatory fats, the omega 6’s (Bowden 2007; PP 216).

The NATURAL DIET of SALMON consists of mackerel, sardines, krill, shrimp and other fish. Wild caught Salmon gets its beautiful pink color from eating krill and shrimp. These two are high in a natural pigment called “astaxanthin”. This “astaxanthin” is a member of the carotenoid family and has ten times more anti oxidant activity than our well know beta-carotene. Farmed SALMON do not get to eat Krills and shrimps 😦

NUTRITION FACT OF WILD SALMON:- (Taken from 150 Healthiest Foods on Earth, by Dr. Jonny Bowden)

Excellent source of Omega 3 Fatty acids

1- 3 ounce serving gives 18 grams of 1st rate protein

360 mg Potassium

Almost half of the daily value of cancer fighting trace mineral called “SELENIUM”

More than half of the daily value of vitamin B12

30% of the Daily Value of NIACIN.

So, Next time when someone tried to sell you any omega 3 supplements or any fish oil supplement for that matter, remember to check the source of that fish along with the type of fish used.

Be a SMART consumer.

Reference:

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.