Archive for the ‘Natural living’ 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.

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 🙂

 

 

 

 

“NUTS” over “PEANUTS”??????

peanuts-and-peanut-butter

OK!!!! First of all sorry for being away from my blog for a long time. It has been very hectic past 6 months but now i am back on track and will definitely try to get you good articles every month 🙂

SOOOOOO !!!!! Here we go again. We all know that majority of Indian regions are home to peanuts/groundnuts. They are local,nutritious and our traditional/ancestral diet was based on peanut/groundnut oil and roasted/boiled peanuts. Yet, today we fear them thinking about their fat and cholesterol content. Everyone  is running behind the BIG “OLIVE OIL” and “COOKING OLIVE OIL” (read my article on olive oil on this blog), Safflower oil, Sunflower oil, Rice bran oil and X Y Z that’s advertised by media. Who really knows about “Filtered groundnut oil”??? Yes, FILTERED. Well this is again a topic of discussion but i will leave it out of this one for now.

Thyroid patients are asked not to eat peanuts. I don’t know why they are never advised on not eating BISCUITS, CHIPS and other packaged foods???? Peanuts once cooked do not have any adverse effect on Thyroid.

Anyways coming to the point, lets see how amazing PEANUTS are for us and there is absolutely no need to avoid them.

Peanuts are actually not NUTS. They belong to the Legume family like the peas and beans (kidney beans,Lima beans etc), but their nutritional properties resemble nuts and they look like nuts hence we consider them as nuts.

  • A study done at the University of Florida’s Institute of Food and Agricultural Sciences found that “peanuts rivaled many fruits for their antioxidant content.” Peanuts rank as high as strawberries in their antioxidant content. Another study was done by researchers at the Purdue University to check the “impact of peanut consumption on total diet quality”  and it was found that “including peanuts in the diet significantly increased magnesium, folate, fiber, copper, vitamin E, and arginine consumption.” All of these micro nutrients play an important role in the prevention of heart disease (J. Bowden, PP 153-154).
  • Peanuts are also high in NIACIN. This is a B vitamin which plays an important role in keeping the nerves, skin and digestive system healthy.
  • THE FAT JAZZ- The fat in peanuts is “MONOUNSATURATED” – the same like Olive oil & Mediterranean diet. And i am sure all of you have read/heard ample of research studies on Mediterranean diet and olive oil being associated with lower levels of heart disease, cancer and longer lifespan. You read about it/ hear about it and then spend mindlessly on such diets and olive oil, not even once trying to find out how good our local food is.
  • University of Florida research also found that peanuts have a high concentration of a polyphenol called “p-coumaric acid“.  A research paper in American Journal of physiology-cell physiology showed the powerful antioxidant effect of p-coumaric acid when used in rats. In this study the p-coumaric acid significantly inhibited the oxidation of bad (LDL) cholesterol in rats. Research has shown that “ROASTING” the peanuts increases the levels of p-coumaric acid in it, thus boosting the overall antioxidant content by as much as 22 percent(J.Bowden, pp 154). That’s why my diet plan suggests “ROASTED” peanuts 🙂

CAUTION: Agreed peanuts are awesome but don’t hog on that market bought peanut butter. Regular “grocery store” brands of peanut butter are loaded with sugar and trans fats. Read the label to find sugar and “Partially Hydrogenated oils” – Trans fats.  Either make your own peanut butter at home (plenty of healthy recipes online) or buy the one that states “Natural” on the label and does not have sugar and partially hydrogenated oils in the ingredient list.

STOP degrading our local, seasonal and natural foods and start to include them in your daily diets. THEY R NOT MAKING YOU FAT. YOUR WRONG FOOD CHOICES, STRESSFUL ENVIRONMENT AND WRONG LIFESTYLE IS.

 

Reference:

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

Get….Set…. & “EAT”

Today one “fat loss” client of mine saw me finishing my  fruit and nuts oatmeal breakfast and said, “Radhika you can afford eating all this and eating every 2 hrs but I can’t. My reply was “Of course you can &  as a matter of fact everyone can.”

Switching from 2-3 big meals a day to 5-6 small meals a day can help improve your digestion, since the stomach now has the time to digest the food properly as quantity has gone down. Just like we can work better when we have 1 or 2 projects at hand. We all know what happens when our boss dumps 5 files on our desk at 5:30 pm right as we are getting ready to call it a day at work right!!!!!!! Too much load= too much stress=poor performance. So eating smaller portions lets the stomach perform at its optimum level.

Choosing to have 5-6 smaller meals a day also helps balance your metabolism. Remember hearing about BMR at your gym or weight loss clinic????  Slow metabolism= more fat, fast metabolism= less fat stores but steady metabolism= controlled/ideal/desired body weight.

Consume healthy, fresh and natural foods in these meals and add 2 -3 substantial snacks  as part of this 5-6 meals a day plan. Fresh fruits including banana, chiku, mango; nuts like almonds, walnuts, peanuts, cashews; natural cheese ; organic whole eggs ; fresh veggies including avocado; home-made ghee and curd are all part of the healthy diet plan and definitely need to be included in your diet.

Plan your meals in advance so you do not get stressed about it all.

All the best 🙂

Choose healthy, be healthy, look gorgeous and feel spectacular 😉