This delicious fruit is a sweet stone fruit and comes into season in August and September. This fruit remains unnoticed by many passerby. It looks like raspberry with red bumpy skin and orange flesh that has gritty creamy texture, and it tastes like persimmon. You can eat it fresh or puree it for future use in cooking at the expense of losing some nutrients and delicate flavor. 

There is plenty of insoluble fiber in the skin of this fruit. Just pop the whole fruit into mouth, suck out flesh and spit skin and pit out. This fruit is sometimes used for making wine. 

Sea vegetables come in green, brown, red and blue-green algae. These are one of the best known sources of natural iodine and other trace minerals.

Seaweeds are found throughout the world’s oceans and none of them is known to be poisonous. Many of them are actually delicious and even considered a great delicacy in many Asian countries. Unfortunately in most of the western countries seaweed consumption is relatively restricted.

These ocean vegetables are highly nutritious, and are excellent source of trace minerals and antioxidants in our diet. Seaweed is rich in sodium alginate, a compound that binds toxic chemicals and heavy metals from body.

Uses:

• Great healthy addition to any food. Enhance your daily diet with seaweeds and it will boost your energy and  immunity. It also helps to keep your bones healthy.

• Can be used as tenderizer, kelp tenderizes beans and shortens the cooking time.

• It can be used in food, cosmetics, organic fertilizer, industrial applications, and protection from radioactivity, as seaweed contains Iodine 127, which prevents the body from absorbing radioactive Iodine 131, which is constantly released into the atmosphere.

• Seaweed baths are nature's perfect body and mind balancer.

• Daily intake of sea weed is considered as a remedy for hair loss. You can also give this to your caring pets and plants for nutrition. I collect sea weed from beach and add it to my compost pile.

Main Species: Nori, Kombu, Wakame, Dulse, Kelp,Sea lettuce,Hijaki, Irish Moss, Bladderwrack, Arame, Sea Palm

Facts:

• Minerals in seaweed help us maintain an alkaline condition in our blood stream.

• They strengthen our glands and nervous system.

• Seaweed helps under-active thyroid gland to produce thyroid hormone naturally without supplements. Close monitoring of thyroid blood test is recommended.

• If you eat the more complex salts of seaweeds, you will have less cravings for junk food and will soon find yourself healthy.

• 100g of dried hijiki or 15g of dried kombu or kelp in a convenient container in the kitchen provides one year's supply for one person.

• Nori is low in iodine and several sheets can be eaten in a day without any concern about excess iodine.

Types of Sea-Vegetables to Nourish:

Kelp (laminaria) contains vitamins A, B, E, D and K, is a main source of vitamin C, and rich in minerals. Kelp proteins are comparable in quality to animal proteins. A brown marine plant, kelp contains sodium alginate (algin), an element that helps remove radioactive particles and heavy metals from the body. Algin, carrageenan and ager are kelp gels that rejuvenate gastrointestinal health and aids in  digestion. Kelp works as a blood purifier, relieves arthritis stiffness, and promotes adrenal, pituitary and thyroid health. Kelp's natural iodine can normalize thyroid-related disorders like overweight and lymph system congestion. It is a demulcent that helps eliminate herpes outbreaks.

Kombu (laminaria digitata, setchelli, horsetail kelp), has a long tradition as a Japanese delicacy with great nutritional healing value. It is a decongestant for excess mucous, and helps normalize blood pressure. Kombu has abundant iodine, carotenes, B, C, D and E vitamins, minerals like calcium, magnesium, potassium, silica, iron and zinc, and the powerful skin healing nutrient germanium. Kombu is a meaty, high-protein seaweed. It is high in natural mineral salts as compared to other seaweeds. Add a strip of kombu to your bean pot to reduce gas.

Hijiki is a mineral-rich, high-fiber sea weed, with 20% protein, vitamin A, carotenes and calcium. Hijiki has the most calcium of any other sea green, 1400 mg per 100 gm of dry weight.

Nori (porphyra, laver) is a red sea plant with a sweet, meaty taste when dried. It contains nearly 50% balanced, assimilable protein, higher than any other sea plant. Nori's fiber makes it a perfect sushi wrapper. Nori is rich in all the carotenes, calcium, iodine, iron, and phosphorus.

Arame (Eisenia bycyclis), is one of the ocean's richest source of iodine. Herbalists use arame to help reduce breast and uterine fibroids, adhesions, and use its fat soluble vitamins and phytohormones, to normalize menopausal symptoms. Arame promotes soft, wrinkle-free skin, enhances glossy hair and prevents its loss.

Sea Palm (Postelsia Palmaeformis), American arame, grows only on the Pacific Coast of North America. One of my favorite, it has a sweet, salty taste that goes especially well as a vegetable, rice or salad topping.

Bladderwrack is packed with vitamin K — an excellent adrenal stimulant. It is still used today by native Americans in steam baths for arthritis, gout and illness recovery.

Wakame (alaria, undaria) is a high-protein, high calcium seaweed, with carotenes, iron and vitamin C. Widely used in the Orient for hair growth and luster, and for skin tone.

Dulse (palmaria palmata), a red sea plant, is rich in iron, protein, and vitamin A. Protein content of dulse is 22%, higher than chickpeas or almonds. It is a supremely balanced nutrient, with 300 times more iodine and 50 times more iron than wheat. Tests on dulse show activity against the herpes virus. It has purifying and tonic effects on the body, yet its natural, balanced salts nourish as a mineral, without inducing thirst.

Irish Moss (chondrus crispus, carrageen) is full of electrolyte minerals — calcium, magnesium, sodium and potassium. Its mucilaginous compounds help you detoxify, boost metabolism and strengthen hair, skin and nails. Traditionally used for a low sex drive.

Agar Agar – Also called kanten or Japanese gelatin, it's a clear, tasteless alternative to animal or chemical-based gelatin and comes in opaque flakes. Agar agar is actually a combination of various sea veggies and just like any other gelatin, it can be used to firm up jellies, pies and puddings. It simply dissolves in hot liquid and thickens at room temperature.

How to incorporate healthy Ocean accent in diet?

• You can enjoy dulse as a nutritious chewy snack right out of the bag.
• Soak seaweed for about 3-5 inch piece of dry seaweed in water for ten minutes to tenderize it and add to any recipe of your choice like soups, sautés, smoothies.
• Make Sushi rolls with sheets.
• You can fry it for a minute and just have it as snack or powder it and sprinkle on any snack. Make delicious ‘Kelp chips’ by pan frying kelp on a pan.

P.S: See my recipe section for more recipe ideas.

Resources:

http://www.alcasoft.com/seaweed/pages/radioactivity.html

Antiaging health tips

Recipes

Seaweed recipes

What are sea vegetables?

Processed vs. Whole Soy

Even among organic soy, I would encourage consuming unprocessed or minimally processed traditional soy products such as edamame, fresh soymilk, tofu and tempeh.

Heavily processed soy products such as soy cheese, soy turkey, soy burger or soy hot dogs are fragmented nutrients and are discouraged.

Soy and nutrition

Apart from being an excellent source of isoflavones which is very good for health, traditional soy products also have cancer-fighting properties.

Phytoestrogens and cancer

Soy estrogens, also known as phytoestrogens binds well to estrogen receptors, though are not as strong as human or animal estrogens.

For women with estrogen receptor positive breast cancer, recent recommendation is to avoid only processed soy not the whole soy products.

2008 meta-analysis showed that in Asian women, higher intake of isoflavones (>28mg/day) was associated with 29% reduction in breast cancer risk. This association was not found in western women.(1)

The bottom line is, consume organic soy products close to their natural form for their health benefits and avoid processed soy especially if you see ‘soy protein’ on the label.

Effect of fermentation on soy products

There is a significant increase in phenolic profiles after fermentation of soy as compared to raw yellow soybeans. Though the total amount of isoflavones are reduced, bioactive forms are higher in fermented products, especially in Douche(Fermented soy beans, or Natto in China) and fermented black bean sauce.(2)

Soy and Thyroid

There is no evidence that people with low thyroid need to avoid soy completely. Make sure your diet is rich in minerals, especially iodine when you consume soy products and you are hypothyroid (3).

Here’s the Video Presentation:

References:

1. Department of Preventive Medicine, Keck School of Medicine, University of Southern California, Los Angeles, CA 90089-9175, USA. Epidemiology of soy exposures and breast cancer risk. Epub 2008 Jan 8., Jan 15, 2008.

2. Food Science and Technology Program, Beijing Normal University-Hong Kong Baptist University United International College, Zhuhai, Guangdong 519085, China. A systematic, comparative study on the beneficial health components and antioxidant activities of commercially fermented soy products marketed in China. Epub 2014 Nov 8., May 1, 2015.

3. Department of Nutrition, School of Public Health, Loma Linda University, California, USA. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. [ed.] Redmond G. Messina M1. March 16, 2006.

Benefits of Chewing:

1. Nutrient absorption is better as better chewing leads to better enzyme production, which in turn helps in easy digestion. (Saliva produced during chewing) contains amylase enzyme. Amylase is a digestive enzyme.

2. The process of chewing produces substances that protect stomach and esophageal lining such as epithelial growth factor, mucin and transforming growth factor alpha and prostaglandin E2.

3. Produces agents that protect tooth decay such as buffering agents, antibacterial compounds, and calcium.

4. Results in a decrease in intestinal gas production and bloating

5. Helps develop Healthier jaw bones.

6. Lessens tooth decay and plaque buildup as saliva produced during chewing is antibacterial.

7. When you chew properly, you consume less and digest better.

Chewing gum might trick your body that food is coming down for digestion and your body produces enzymes and acid, which will eventually be wasted and sometimes could be a problem.

This is the recipe for good old natural chewing gum I enjoy.

Grilled Bottle gourd seeds

Raise a Veggie Lover…Kids Food (tips) for Thought

BY DRSAILA · JULY 2, 2015

Parenting technique : Raising a Veggie lover child.

It is not easy to sell veggies and healthy food with rules. Here are few tips and tricks to help parents struggling to make their kids eat healthy.

We all have to learn creative negotiation when it comes to our children. As a mother of  two boys, I can say it was not an easy task to ensure healthy diet for my children. Here are few tips and tricks to help parents struggling to make their kids eat healthy.

1. Do not buy junk food. Try to fill your pantry and fridge only with healthy food. This will leave the kids with few unhealthy options to choose from.
2. Food rules and reinforcement will bring a negative response sometimes. Learn creative negotiation. 'How about a No thanks bite'. Kids give-in to this type of request, thinking it is only one bite, once they like it you can negotiate further, if you finish the whole plate we can go out to movies or park or you can buy a little gift. We don't have to do this for longtime, just initially until they acquire a taste to a healthy vegetable.
3. Kids always learn from parents. Parents must eat healthy foods before they teach the kids. Don't be disappointed if they don't eat healthy food right at that moment. What parents tell kids to do, will always be in the back of their mind.  Kids who are taught about healthy diet in young age are more likely to return to healthy food as they grow up. This happened in my life and I have seen this in my children.
4. Make veggies more palatable and attractive. If you pile their plate with whole vegetables they are unlikely to appreciate the look unless you get creative. Cut veggies into creative shapes and blend more colors to inspire kids. Here is the kids friendly sandwich. Mom's creative food always attracts kids; involve them when you prepare food. If you make veggies rolls with zucchini and carrots or give grilled brussel sprouts, they are more likely to have them. Grate and sauté root vegetables such as carrots, beetroots, potatoes and parsnips. This reminds me of a situation I encountered few years ago. When my son was young I never could feed him broccoli. One evening we went to a dinner show where we were served steamed broccoli that looked and tasted very different from what I used to make, my son not only finished broccoli in his plate, he took some from my plate too. It was a surprise for me to see this. I came home and tried several techniques and finally came up with an easy steamed broccoli recipe that looked and tasted pretty similar to what was served in the dinner show. This is the only way my sons like to eat their broccoli even now.
5. Give you children only plain filtered water during meals, if you feed them sweet drinks with vegetable, it gets difficult for them to accept and appreciate taste of vegetables.

Last but not least, never give up and opt for a multivitamin pill instead of veggies. Vegetables contain many more substances than just vitamins and minerals you find in pills.

If your toddler does not like veggies, keep giving them veggies. Just exposing them to veggie taste and feel is the initial step.

It’s alright if they don't eat, but just place veggies in their plates. When they grow up, this step will make it easier for you to feed them vegetables.

Home washing methods (Fruits and Vegetables)

BY DRSAILA · JULY 2, 2015

We all know that vegetables and fruits are an integral part of our diet, but how do we make sure that they are free from bacteria and pesticides? Here are few suggestions on home washing methods of vegetables & fruits.

Type of vegetables and cleaning methods:

Smooth skinned vegetables like tomatoes, apples and grapes: Spray vinegar and water blend (1 cup of white distilled vinegar, 3 cups of water). Spray it on fruits and vegetables, leave it for 30 seconds and rinse under cold running water. Don’t use scrub.

Rough surfaced vegetables such as cauliflower, broccoli, melons, potatoes, leafy greens: Soak these vegetables in vinegar water mixture (1:3 ratio) for two minutes. After soaking, scrub them and wash them in clean running water. Separate the heads of cauliflower and broccoli before you soak. Separate the leafy vegetables and dip them in vinegar solution. This process reduces bacteria on vegetable and fruit surface (1)

 Additional information:

• Adding few drops of lemon to vinegar water blend, cleans produce even better.
• Always wash your hands before and after cleaning vegetables and fruits. Discard the bruised portions of fruits and vegetables. Wash vegetables only before you prepare them, if you wash them before you store they will spoil faster.

 Bibliography:

1)   Kilonzo-Nthenge, A., F. C. Chen and S. L. Godwin (2006). "Efficacy of home washing methodsin controlling surface microbial contamination on fresh produce." J Food Prot 69(2): 330-334.

Greens for Health

BY DRSAILA · JUNE 24, 2015

Greens are not only planet friendly foods, but are waistline friendly foods as well.

They are practically a staple food for almost all health and weight conscious people. Green leaves are recognized as the most nutrient-rich group of veggies carrying several health benefits.

Green leaves are rich in vitamin K, vitamin A, B, and especially folic acid, It also contains considerable amount of antioxidants and chlorophyll. Greens are also good for eyes in particular. Greens are rich in vitamin B, which is water soluble, which means your body does not store them, you need to get them daily.

Do not underestimate the protein level of greens. Plant protein is easily assimilable protein compared to meat. Plant protein comes with a combo of nutrients such as vitamins, fiber, calcium, chlorophyll, omega3 fatty acids and antioxidants.

Green leafy veggies such as kale, mustard greens, chad are rich in Lutein and Zeaxanthin which help filter high energy light that may cause eye damage, when talking about planting these shrubs in your kitchen garden, the positive of it. 

Cooking methods:

Tough greens like kale, turnip greens and chad are great sources of nutrients especially calcium. These hard leaves are not preferred by many because of the texture.

Here are some tips on how to make collard greens. Add in smoothies with fruits. Make stir-fry with green leaves and sprouted lentils. Callaloo fry, Baby corn and spinach curry.

• If you want to eat these greens in salads or in green rolls, they need to be tenderized either by massaging (Kale salad), or marinating with vinegar or lemon based homemade marinades.

• Calcium present in these greens is better absorbed than calcium in dairy products. There are several smoothie recipes available online. I have some smoothie recipes online on my website.

• Add at least two different greens in smoothies or rotate them instead of using same type of green leaf every day. Same thing applies to fruits in smoothies.

• Banana blends well with greens, for a change you can add apples, grapes or berries.

• High spend blender is a must to break down hardy greens. Regular blender is ok just for fruits.

How to incorporate bitter greens

We all know bitter greens such as mustard greens, broccoli rabe are very good for health but not palatable because of their strong taste.

Try fermenting or marinating them. They taste great when cooked with other greens. Watch my video “Creamy coconut greens” and another recipe “Sauted broccoli rabe” on the website.

Check “Pickled mustard greens” recipe for fermented greens.

How to store greens?

If you have too many green leaves as I do in the summer time, freezing them is a great option. If I don’t have enough space in the freezer, I lightly sauté leaves before freezing. You may also choose to ferment them for longer storage.

Make dehydrated Kale chips. Dehydrate any herbs and keep them for usage all through the year and make healthy eating more reachable than junk food.

Which Greens are good for salads?

Tender mixed green salads and dishes are good, such as mesclun mix, escarole, watercress (nutritional power house), endive or any baby greens. Lettuce is an excellent addition to summer salads, though in extreme hot weather lettuce turns slightly bitter. Try greens named as weeds such as Purslane or dandelion, these are nutrient rich, especially high in omega 3 fatty acids.

Learn to enjoy green soups and stews.

Saute any green lightly and add vegetable stock or bone broth with any spices of your choice, cover and cook on low medium flame. If you want to make this mineral rich, add sea weed such as kelp.

Greens are good for soups and stews are tough leaf greens such as kale, chad, turnip greens, Collard greens, callaloo or amaranth greens, Arugula.

Are some greens goitrogenic? Is it safe to eat them raw?

Goiter is swelling of thyroid gland, which occurs if the thyroid gland is not producing enough thyroid hormones. Common cause is iodine deficiency.

Goitrogenic means substances known to produce thyroid gland swelling by inducing iodine deficiency. Goitrogens are substances like glucosinolates and isoflavones. These are found in cruciferous vegetables like kale, cabbage, broccoli and soy products.

Healthy individuals consuming them in limits, pose no documented health risks if your diet is balanced. In my opinion rather than avoiding these super healthy vegetables, if you follow these tips you can reduce any adverse effects from these goitrogenic substances.

1. Consume food rich in minerals such as iodine by having seaweed or bone broth.
2. Remember iodine is essential mineral for optimal thyroid function.
3. Have a handful of raw nuts daily; include at least 3 brazil nuts as they are high in selenium. Adequate selenium levels are necessary for regulating thyroid function and iodine metabolism.
4. If you have known thyroid problems, work with your health care provider to come up with a plan to determine how to incorporate them rather than avoiding them.
5. Rotate goitrogen rich greens, don’t just stick with one type.
6. If you have known thyroid problem, cooking greens some days rather than just consuming them raw all the time is helpful, as cooking inactivates some of these goitrogenic substances.

(References: (1) (2) (3) (4) )

What are sour greens?

Sour greens are Gongura, Purslane or Gangavayala kura, sorrel Spinach or katta palak or chukka kura. These greens stimulate enzymes and are good for digestion. I personally mix these greens with other greens rather than eating them by themselves because they are acidic. Too much acidic food in one serving is not good.

Organic vs Conventional:

I would encourage buying only organic greens. If you don’t have a choice to get organic greens in nearby stores, then soak them in vinegar water (1 cup of vinegar to one quart of water). Soak for at least 10 minutes and then wash hoping that vinegar would at least clean some of the pesticides off of the leaves.

Most importantly enjoy greens in any way you like and make sure you consume one to two servings daily.

References:

1. Department of Internal Medicine I, Bispebjerg Hospital, University of Copenhagen, Denmark. nils.knudsen@dadlnet.dk. Risk factors for goiter and thyroid nodules. October 2002.

2. Liu ZT1, Lin AH. Department of Medical Statistics and Epidemiology, School of Public Health. Dietary factors and thyroid cancer risk: a meta-analysis of observational studies. Epub 2014 Sep 25., September 25, 2014.

3. Truong T1, Baron-Dubourdieu D, Rougier Y, Guénel P. Environmental Epidemiology of Cancer, CESP Centre for Research in Epidemiology and Population Health. Role of dietary iodine and cruciferous vegetables in thyroid cancer: a countrywide case-control study in New Caledonia. 2010, pp. 21(8):1183-92.

4. Wooding S1, Gunn H, Ramos P, Thalmann S, Xing C, Meyerhof W. 1McDermott Center for Human Growth and Development, University of Texas Southwestern Medical Center. Epub 2010 Jun 14., October 2010, pp. Oct;35(8):685-92.

Unripe Mango

BY DRSAILA · FEBRUARY 27, 2014

The raw mango is widely consumed throughout India. Some of them have sharp sour taste and some have sweetish sour taste. Mango is called ‘King of Asian Fruits’, it is one of the few fruits that can be enjoyed both as unripe and ripe. Both ripe and unripe mangoes are used as tenderizing agents.

It is an excellent source of vitamin C and high in antioxidants.

Storage:

They are fairly large fruit and contain a very large seed, which is difficult to slice through once it is ripe. Cutting and slicing around the seed and peeling off the slices from the seed is the easiest way to conveniently manage them. I cut few mangoes at once, then freeze them for later use as these are not available in all seasons. A few slices go a long way.

How to consume:

• Great addition to your smoothies.
• Traditional Raw mango energy drink: cook raw mango on coal and take pulp out, mix with sugar and drink.
• Dehydrated mango pieces can be added to many different curries.
• Traditionally eat the raw mango pieces with some salt and chili. or steep the cut pieces in salt and turmeric water to make it palatable.
• Raw mango and eggplant curry
• Mango and lentil mix
• In south India this fruit is pickled with salt, oil and chilly powder.

Where to find:

You should be able to get them from most Indian grocery stores and find recipes online.

Amchoor powder is a powder made with dried raw mangoes, is not as tasty as fresh mango.

Caution: avoid eating more than one unripe mango in a day because of it acidic content.

Image credit: cplbasilisk/flicker

Unripe Mango

BY DRSAILA · FEBRUARY 27, 2014

The raw mango is widely consumed throughout India. Some of them have sharp sour taste and some have sweetish sour taste. Mango is called ‘King of Asian Fruits’, it is one of the few fruits that can be enjoyed both as unripe and ripe. Both ripe and unripe mangoes are used as tenderizing agents.

It is an excellent source of vitamin C and high in antioxidants.

Storage:

They are fairly large fruit and contain a very large seed, which is difficult to slice through once it is ripe. Cutting and slicing around the seed and peeling off the slices from the seed is the easiest way to conveniently manage them. I cut few mangoes at once, then freeze them for later use as these are not available in all seasons. A few slices go a long way.

How to consume:

• Great addition to your smoothies.
• Traditional Raw mango energy drink: cook raw mango on coal and take pulp out, mix with sugar and drink.
• Dehydrated mango pieces can be added to many different curries.
• Traditionally eat the raw mango pieces with some salt and chili. or steep the cut pieces in salt and turmeric water to make it palatable.
• Raw mango and eggplant curry
• Mango and lentil mix
• In south India this fruit is pickled with salt, oil and chilly powder.

Where to find:

You should be able to get them from most Indian grocery stores and find recipes online.

Amchoor powder is a powder made with dried raw mangoes, is not as tasty as fresh mango.

Caution: avoid eating more than one unripe mango in a day because of it acidic content.

Image credit: cplbasilisk/flicker

Water – The forgotten nutrient!

BY DRSAILA · FEBRUARY 27, 2014

Did you know? 60-70% of our body is water. We constantly lose water through breath, perspiration, urine and bowl movements. This needs to be replaced, otherwise our body will not be able to excrete toxins generated. To stay energetic, we need to keep ourselves hydrated by drinking proper amount of water. Sense of thirst slowly decreases with age.

Some important functions of water:

• Water regulates body temperature
• Provides the means for nutrients to travel to your organs and tissues.
• Water also transports oxygen to your cells
• Lubricates the joints and moistens the tissues
• Removes waste, detoxifier.

Benefits of Drinking water:

• Healthier looking skin
• Natural remedy for headaches.
• Makes you energetic and efficient, It fuels your muscles.
• Helps with weight loss by flushing down byproducts of fat breakdown.
• Reduces the risk of cancer mainly colon and bladder cancer by diluting carcinogens and reducing their contact time with mucous linings.
• Improves your immune strength.

Sources of Drinking water:

Drinking water quality can vary from place to place depending on the condition of the source water and the treatment it receives. Treatment may include adding fluoride to prevent cavities and chlorine to kill germs.

Tap Water:

Like most of us think, tap water is not always safe drinking water. It is vulnerable to a number of different types of impurities. Natural toxins found in water are heavy metals like radon, fluoride, arsenic, lead, copper. It is also contaminated with leaching industrial chemicals, fertilizers, herbicides, pesticides, prescription drugs and the added chemicals like chlorine, fluoride.

Bottled water:

About 20-30% of bottled water comes from same water supplies as tap water. Bottled water is a booming business that receives lot of hype. It is convenient and you can easily carry wherever you go. U.S.Food and Drug Administration’s bottled water quality standards are essentially the same as the Environmental Protection Agency’s tap water standards. However, tap water is monitored much more frequently for any bacteria or chemical contaminants. For example, bottled water plants must test for bacterial contamination once per week, while most city tap water is tested 2-3 times a day. BPA from plastic bottles is a major concern.

Sparkling(carbonated) Water:

Fizz and tangy taste to carbonated water come from dissolving carbon dioxide gas into plain water. Though it has been there for many years, ill effects came to focus only recently. Carbonated water is acidic, it has carbon dioxide. Carbonated water is hard to digest than normal plain water and it takes longer for our bodies to process it. Carbonation leaches calcium from bones and make our bones weak. It is believed that carbonation can also promote kidney stone due to increase in calcium loss in the urine. Carbonation reduces strength of the lower esophageal sphincter. This in turn allowed stomach acid to back up into the esophagus, leading to reflux. Carbonated water makes irritable bowel syndrome symptoms worse due to the release of CO2 which could cause bloating and gas. So if you suffer from irritable bowl syndrome(IBS) or colitis or any other intestinal problems it is recommended to avoid carbonated water. Be aware of ill effects of carbonated water if you are one of those who simply find it hard to stay away from soda pop.

Distilled Water:

Water is boiled, evaporated and the vapor condensed to make distilled water. Distilled water has no dissolved minerals and, because of this, it has the special property of being able to actively absorb toxic substances from the body and eliminate them. This is recommended only when you detoxify the system for short periods of time (a few weeks at a time).Avoid distilled water except in special circumstances like detoxification.

Mineral water:

When you buy bottled mineral water from the store, don’t just blindly believe that you are drinking natural mineral water just because it is labelled like this. Mineral water may simply have been distilled or tap water that has had minerals added to it. Mineral water can be sparkling or still. By many the term “mineral water” is colloquially used to mean any bottled water or carbonated water as opposed to tap water. Depending on the source the mineral content in water varies. I don’t recommend drinking mineral water, simply because you could harm yourself from consuming any extra minerals that your body is not lacking.

Ionized water:

Though it is marketed with claims that it is an antioxidant and can slow aging and prevent disease, some scientists say there is no basis for health claims from drinking alkaline water. Some water ionizers are capable of producing extremely high to extremely low pH waters. Other uses are to clean the oily pesticide off of your produce, disinfectant for kitchen and other areas, organic laundry detergent, dish soap and to diminish cooking time. Electrolyzed oxidized water, even when in the pH 2 to pH 3 range, is “weakly buffered”, and this is why it will usually not damage human, plant or animal tissue, as it is almost immediately neutralized by other substances. Antiseptic effect from this water comes mainly from superoxide and peroxide ions rather than acidity of the water.

To keep your body alkaline, consumption of foods which possess alkaline fiber, yet contain neutral pH liquids is the best approach, rather than just drinking alkaline water.

How to Keep Drinking Water Safe for You and your family?(Bottled Water is Not the Answer)

None of the water we use is absolutely safe. There are few things you could do to keep it safe. Remember that no water treatment device can solve every problem.

If your water source is a well, you should have it tested at least annually for bacteria, pH, dissolved solids and nitrate. It is also a good idea to have it tested at least once for arsenic, radium and organics if there is suspicion that these contaminants could be a problem in your area.

If your water source is tap Water:

1. Filter your tap water. Under-sink filters are very good. Counter top filters are good. Faucet and pitcher filters are acceptable. Reverse osmosis filters are excellent in catching contaminants but it is dead water with no minerals, so it takes up calcium from your bones to be able to process it. Reverse osmosis water is being linked with increased osteoporosis, in particular in men.
2. If the water is cloudy let it stand for sometime in a bowl for 2-3 hours. If the cloudiness stays, it is from reasons other than chlorine like contamination with soil, bacteria.
3. If it stays cloudy after 3 hours boil for 5-10 minutes.

How much water you need to drink in a day?

You can estimate the approximate amount of water you need by taking your weight in pounds and dividing that number in half. That gives you the number of ounces you need to drink each day.

For example, if you weigh 150 pounds, you might want to drink at least 75 ounces of water per day.

This number varies slightly depending on the activity level and climate, your diet and other health factors.

Resources:

Water Quality Timely Information 

What are the initial symptoms?

Little tickle in the throat, funny feeling in the nose or a sneeze.

How do you get common cold?

Cold virus is attached to mucus membranes in the nose and throat. Once attached, they start replicating.

What is the treatment?

Usual duration is about ten days. Symptomatic treatment is the main stay. Antibiotics are not needed for viral infections. In fact you will have unnecessary adverse effects from taking antibiotics. If you develop secondary bacterial infection then only you need antibiotics. Do not go by the color of nasal discharge. Even thick and dark colored nasal discharge is normal in self- limited phase of uncomplicated common cold. It is not an indication for antibiotics without secondary bacterial infection.

When you wake up with tickle in the throat what can be done.

Consider that funny feeling in nose or throat tickle as a first sign of cold, though it could very well be a false alarm from allergy, season change, or just exposure to cold weather. Better to be safe than sorry. Act on it right away to prevent impending cold from coming. Sometimes these precautions may not prevent the cold, but the symptoms you get after taking precautions is less severe and of shorter duration.

These are my ten natural remedies

1. Act on it immediately after you notice that tickle, without any delay. This is the most important of all the tips.
2. Zinc sulfate lozenges – recent studies found that zinc intake is associated with a reduction in severity and duration of cold symptoms in adults, not in children. Zinc is more effective if you use it within 24 hours of onset of symptoms. Zinc can give bad taste and nausea. Do not use intranasal zinc. There are many reports of permanent loss of smell from use it through this route. Zinc lozenges are better than other zinc preparations such as tablets, syrup or intranasal zinc. (1) (2) (3)
3. Salt gargling – is considered the safest and effective preventive measure. Take ¼th tsp. of sea salt in ½ cup of water and gargle with 2 tbsp. of this water every 4 hours. Do it more often if you notice symptoms of cold. Do not swallow, just spit out salt water after gargle. (4)
4. Warm vapor inhalations: Boil 2 cups of water, transfer hot water to a different bowl (I transfer it to a different container just to prevent my face from touching the hot container accidentally), then add any mentholated topical ointments such as Vicks VapoRub, Zandu balm, Amrutanjan and inhale the steam. Add only small amount of balm about one tenth of a teaspoon. Do this every six hours the first day and less frequently afterwards. Studies have not shown consistent benefits from steam or vapor inhalations in the treatment of the common cold, in my personal experience this decreases severity and duration of symptoms if done immediately after you notice symptoms. (5)
5. Drink plenty of water, at least 8 glasses of water per day
6. Take vitamin C supplements. In studies, vitamin C given after onset of cold symptoms didn’t reduce symptom duration or severity, but when taken as prevention it had some benefits. Two tablets of 500mg daily. Generously consume food rich in vitamin C such as citrus fruits, guava, broccoli, kale, spinach, Chili peppers. Given the consistent effect of vitamin C on duration and severity of colds I would recommend taking it when you are exposed to cold and when you have cold symptoms. I would discourage taking vitamin C on regular basis. Keep in mind there are some disadvantages of taking too much vitamin C for long periods. Mega doses of vitamin C may contribute to formation of kidney stones, can give upset stomach and make you more prone for internal bleeding. So take it only when you have symptoms of common cold or when you are exposed to common cold.  Further studies are needed on daily recommendations of vitamin C supplements. (6) (7)
7. Keep your vitamin D in therapeutic range. Studies are inconsistent on this topic. I would recommend keeping vitamin D in therapeutic range not just for cold, but in general for many other health benefits. (8)
8. Spicy tomato garlic soup. Studies have shown cold symptoms were shorter in people who took garlic supplements (180mg of Allicin for 12 weeks) compared to placebo. (9)
9. Echinacea – this is an American wild flower from daisy family. This is the most commonly used botanical for common cold in United States. Though Echinacea is said to boost up immune strength when taken for a shorter duration, it was shown to suppress immune strength when taken for longer periods. Typical dose recommended is 300-400mg dried extract three times a day. Use for more than 8 weeks continuously is not recommended. There is a substantial dose variation in species, plant parts and method of extraction. Because of this reason dosages are not standardized. Herbal and botanical remedies failed to demonstrate beneficial effects for common cold. (10)
10. Probiotics improve immune strength and decrease frequency of viral infections. But data supporting their use for common cold prevention is limited.

Though common cold is self-limiting illness, if your symptoms last for more than 10 days, or if you develop fever of more than 101º F, ear pain, sinus pain, throat pain, shortness of breath or chest pain, you must seek medical attention.

Here’s the Video Presentation on Natural Tips for Common Cold

Disclaimer: This information is based on Dr. Saila’s opinion. This is intended as sharing of knowledge and is not intended as medical advice or a substitute for your doctor visit. If you need medical advice always contact your own professional healthcare provider and do your own research.

References:

1. Department of Public Health, University of Helsinki, Helsinki, Finland. Zinc lozenges may shorten the duration of colds. A systematic review. Jun 23, 2011.

2. Division of Infectious Diseases, The Hospital for Sick Children. Zinc for the treatment of the common cold. A systematic review and meta-analysis of randomized controlled trials. May 7, 2012.

3. Department of Pediatrics, Post Graduate Institute ofMedical Education and Research. Zinc for the common cold. Jun 2013.

4. Department of Public Health and International Health, Kyoto University School of Public Health, Kyoto, Japan. Prevention of upper respiratory tract infections by gargling. A randomized trial. Nov 29, 2005.

5. Ophir D, Elad Y. Effects of steam inhalation on nasal patency and nasal symptoms in patients with the common cold. May-Jun 8, 1987.

6. Department of Public Health, POB 41, University of Helsinki, Mannerheimintie 172, FIN-00014 Helsinki, Finland. Vitamin C and common cold-induced asthma: a systematic review and statistical analysis. Nov 26, 2014.

7. Department of Public Health, POB 41, University of Helsinki, Helsinki, Finland. Vitamin C for preventing and treating the common cold. Jan 31, 2013.

8. Shaik-Dasthagirisaheb YB, Varvara G, Murmura G, Saggini A, Caraffa A, Antinolfi P, Tete' S, Tripodi D, Conti F, Cianchetti E, Toniato E, Rosati M, Speranza L, Pantalone A, Saggini R, Tei M, Speziali A, Conti P, Theoharides TC, Pandolfi F. Role of vitamins D, E and C in immunity and inflammation. Apr-Jun 27, 2013.

9. Lissiman E1, Bhasale AL, Cohen M. Garlic for the common cold. March 14, 2012.

10. Murthy HN1, Kim YS, Park SY, Paek KY. Biotechnological production of caffeic acid derivatives from cell and organ cultures of Echinacea species. Sep 2014.

2. Do not use the cell phone when the signal is weak. When the reception is weak cell phone uses more power to transmit and it emits more radiation. So look for the ‘strong signal’ display.
3. Teenagers – be warned not to sleep with cellphones under your pillows.  “The biological impact of cell phone is not related to its power. It is related to its erratic nature of the signal and its ability to disrupt resonance and its interference with DNA repair” says Dr. Devra Devis from National Institute of Environmental Sciences.
4. Do not give cell phones to children to talk or to play unless they are in a life-threatening emergency, or the cell phone is turned off. Children are more vulnerable to damage because of rapid cellular replication.
5. Do not use the metal cases as the radiofrequency performance of the device may change. To see this warning go through the menu on iPhone 5

Settings General About Legal RF exposure.

6. Turn off your cell phone when not in use. Even when not on call, small radiation emissions are absorbed into body. When cell phone is in Airplane mode, it is disconnected from Internet, but still emits magnetic fields from the battery.
7. Do not use your cellphone until you read the warnings provided in cell phone user manual in fine print.
8. Reserve your cell phone only for important calls and short conversations. Use corded phone of your landline (not cordless phone) for long conversations.
9. Don’t use cell phones in a moving vehicle unless it is necessary as signals bounce around and your head is the antenna. Another reason why you shouldn’t use cell phones behind the wheel is distraction. One in four car accidents is caused by cell phone use as per National Safety Council survey.
10. Texting while driving is a growing trend. It is considered dangerous and restricted by law in many states in USA.

Resources (1) (2) (3) (4) (5):

1. http://www.saferemr.com/2014/07/berkeley-cell-phone-radiation-warning.html.

2. http://articles.mercola.com/sites/articles/archive/2012/06/16/emf-safety-tips.aspx.

3. https://www.youtube.com/watch?v=wNNSztN7wJc#t=831.

4. http://www.ncbi.nlm.nih.gov/pubmed/23678539.

5. http://www.ncbi.nlm.nih.gov/pubmed/23664410.

We all know that eating variety of vegetables and fruits is an important part of diet. Diet rich in fruits and veggies has several health benefits.

We had been to a picnic recently. There one of our friends developed itching in and around her mouth after eating an apple, felt well after she took a tablet of Benadryl. Out of curiosity I sliced one of the leftover apples in her bag. As you can see in the photo it had color dye seeped into the flesh.

Pesticides are made to kill other creatures. How could they not affect our health?

There are two main reasons why pesticides are used. They protect fruits and vegetables from getting bugs and also to extend shelf life. Wax is applied to fruits and vegetables to retain moisture to prolong shelf life.

Unfortunately when farming is done on large scale and it is transported to places thousands of miles away, usage of certain pesticides makes produce affordable and prolongs shelf life. Some apples are sprayed with red food dye to enhance their color.

Organic Foods labeling:

Consumer’s demand for organic foods has grown significantly during past decade due consumer concerns on adverse health effects and environmental effects from pesticides and synthetic fertilizers. Many people feel that conventionally grown produce is nutritionally inferior to organic produce. (1) (2)

Organic produce labeling standards from United States Department of Agriculture (USDA):

100% organic – all ingredients must be certified as organically produced and processed

Organic – 95% of the ingredients must be certified as organically produced and processed and the remaining 5% may be non-organically produce, but must be on USDA’s National list.

“Made with organic ingredients” – products at least with 70% organic ingredients.

Research:

Organic diets reduce OP exposure in children. (3) (4) (5) (6)

Environmental working group’s (EWG) highlights the produce that test positive for the most and least amount of pesticides.

Dirty Dozen:

Apples, Celery, Strawberries, Peaches, cucumbers, Nectarines, Grapes, Sweet Bell peppers, Potatoes, blueberries, snap peas & Spinach.

Clean Fifteen:

Onions, Sweetcorn, Pineapple, Avocado, asparagus, cauliflower, mangoes, eggplant, cantaloupe, kiwi, cabbage, sweet potatoes, sweet peas, grapefruits, & papaya. Among this list, avocados were the cleanest.

How to minimize the pesticides in your food:

Option 1 – Have your own garden. Not everyone has time, knowledge or space to have their own garden. What is next?

Option 2 – Buy organic produce, this is important especially when you want to buy from dirty dozen. If you think this is expensive, go to the next step

Step 3 – Encourage local farmers, most of the pesticides are used during transportation, you can avoid at least this part, if you buy from local markets and this is a way to encourage local farmers. If this is not feasible, here is the next option

Option 4 – This may not be the best option, but there is no harm in trying this method to minimize pesticides.

Use a brush to scrub the surface of the fruits and veggies, wash them under running water. Keep in mind that water alone is not going to remove the pesticides, as most of the pesticides are oil-based and some fruits such as apples are waxed and colored.

Soak and wash your fruits and veggies in vinegar water, before you consume. Discard vinegar water after you wash veggies and fruits. This is the recipe for vinegar water (1 cup of white distilled water, 3 cups of water). Peeling off the skin may not be a great option, most of the vitamins, fiber, nutrients are right under the peel, you will be losing all these nutrients. Peeling the apple skin before you eat apple, will reduce the fiber content by more than half. That is not the only reason, some of these pesticides penetrate under the vegetable or fruit peel, as show in the image here and some pesticides get into the flesh from the roots. Cut out the bruised portions. Use vinegar water method only when skin in intact with no bruises. No washing method is 100% effective in removing pesticides.

US Food and Drug Administration. FDA Reports on Pesticides in Foods. FDA Consumer, 1993. Available at: http://www.fda.gov/Food/FoodborneIllnessContaminants/Pesticides/ucm169577.htm (Accessed on April 25, 2007).

Bibliography:

1. Trewavas, A., Urban myths of organic farming. Nature, 2001. 410(6827): p. 409-10.
2. Bourn, D. and J. Prescott, A comparison of the nutritional value, sensory qualities, and food safety of organically and conventionally produced foods. Crit Rev Food Sci Nutr, 2002. 42(1): p. 1-34.
3. Worthington, V., Effect of agricultural methods on nutritional quality: a comparison of organic with conventional crops. Altern Ther Health Med, 1998. 4(1): p. 58-69.
4. Fisher, B.E., Organic: What's in a name? Environ Health Perspect, 1999. 107(3): p. A150-3.x`
5. Curl, C.L., R.A. Fenske, and K. Elgethun, Organophosphorus pesticide exposure of urban and suburban preschool children with organic and conventional diets. Environ Health Perspect, 2003. 111(3): p. 377-82.
6. Lu, C., et al., Dietary intake and its contribution to longitudinal organophosphorus pesticide exposure in urban/suburban children. Environ Health Perspect, 2008. 116(4): p. 537-42.

To produce agave nectar, agave plants in Mexico, Tequiliana plants’ core is cut off and juice is then heated to separate complex components to simple sugars and then concentrated to syrupy liquid. The syrup made this way may not be great for health, but our body can handle it, if consumed as an occasional treat. Unfortunately, another method of making agave syrup is by enzymatic hydrolyzation of inulin and is composed of large portion of fructose, which produces more fructose and agave produced by this method is inferior and contains as much as 92% fructose. Because of this reason I don’t recommend any cheap brands of agave nectar. My preference is raw organic agave nectar or Dark agave nectar. Remember, even this is just an occasional treat.

Any syrup or any refined sweeteners are very concentrated and not found in nature does not matter which type of sugar it has. Syrups and sweeteners must be used sparingly. Our body is not designed to metabolize frequent doses of highly concentrated sugars.

Diverticulosis is a condition that describes small pouches in the wall of the digestive tract. This occurs due to the weak spots in the wall of the digestive tract. If these pouches get inflamed, it is called diverticulitis.

To prevent the inflammation and to decrease the risk of diverticulosis, high fiber diet and plenty of fluids are recommended. There has always been a debate whether these patients should avoid the foods such as nuts, seeds and grains. These patients have historically been advised to avoid nuts, corn and seeds because of the concern that undigested seeds could lodge in diverticulum and trigger the inflammation. But this assumption was never proven. In 2008, there was a study (1) published in The Journal of American Medical Association, they found these foods in fact lower the risk of the condition, because of high fiber in seeds and nuts.

High fiber diet has several other benefits in addition to decreasing the risk of diverticulosis. Thus, I would not suggest avoiding these nutrient rich foods such as seeds and nuts. (2) (3) (4)

This is just my opinion based on the studies I reviewed. You must always check with your health care provider for dietary recommendations.

References:

1. Strate LL, Liu YL, Syngal S, Aldoori WH, Giovannucci EL. Nuts, corns and popcorn consumption and incidence of diverticular disease. 2008. PMID: 18728264

2. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC SO. Nutrition Journal. A prospective study of dietary fiber types and symptomatic diverticular disease in men. PMID: 9521633

3. J., AU Painter NS SO S Afr Med. Diverticular disease of the colon. The first of the Western diseases shown to be due to a deficiency of dietary fibre. 1982. PMID: 6283684

4. AU Larson DM, Masters SS, Spiro HM SO. Medical and surgical therapy in diverticular disease: a comparative study. Gastroenterology. 1976. PMID: 964566

Decoding its health benefits in context

The coconut tree found in most religions of the country is called “Kalpavriksha”, which means “Divine Tree” as every part of it is useful, from coconut water serves as a refreshing drink which can be directly sipped from the tender coconut and is also very tasty; the inner portion of the tender coconut is equally delicious. In the event that it is ripened, it is utilized in various curries or even for desserts. The oil derived from coconut
is commonly used for frying or you can even consume it raw. Jaggery or Palm sugar is prepared from the sap and it is further fermented to make the toddy which a mildly alcoholic beverage. Other parts are utilized as firewood.

Coconut and monounsaturated fats both offer a range of health benefits. Here are some of the key advantages of consuming coconut and how they relate to the consumption of monounsaturated fats:

Health Benefits of tender Coconut water:

Hydration and Electrolyte Balance: Coconut water is a natural source of
electrolytes such as potassium, sodium, and magnesium, making it an excellent choice for rehydration after exercise or in hot weather. This can help maintain a healthy fluid balance in the body.

Low in Calories: Coconut water is relatively low in calories compared to many other beverages, making it a healthier option for those watching their calorie intake.
 

Antioxidant Properties: Coconut water contains antioxidants, such as vitamin C, which can help combat oxidative stress and reduce the risk of chronic diseases.
 

Heart Health: Some studies suggest that the consumption of coconut products, including coconut oil, may have a positive effect on heart health. While coconut oil is high in saturated fat, which has been linked to heart disease, it primarily consists of medium-chain triglycerides (MCTs), which may have a neutral or even beneficial impact on heart health when consumed in moderation.
 

Weight Management: The MCTs in coconut oil may promote weight loss by
increasing feelings of fullness and boosting metabolism. However, moderation is key due to its calorie content.

Health Benefits of Coconut:
Coconut offers a wide range of health benefits from a holistic perspective. It has been used in traditional medicine and diets for centuries in various cultures. Here are some of the key health benefits of coconut:

● Nutrient-Rich: Coconuts are packed with essential nutrients, including vitamins (C, E, B vitamins), minerals (iron, calcium, magnesium, potassium), and dietary fiber. These nutrients play vital roles in maintaining overall health.

● Heart Health: Coconut contains healthy fats, primarily in the form of
medium-chain triglycerides (MCTs), which may help raise HDL (good) cholesterol levels and support heart health. It's also low in sodium, which is beneficial for those with high blood pressure.

● Weight Management: MCTs in coconut oil are known to boost metabolism and help with weight management. They are readily converted into energy rather than stored as fat, which can aid in weight loss efforts.

● Digestive Health: The dietary fiber in coconut can promote healthy digestion and prevent constipation. It may also support the growth of beneficial gut bacteria.

● Skin and Hair Care: Coconut oil is a popular natural remedy for skin and hair health. It can moisturize and soothe dry skin, reduce inflammation, and promote healthy hair growth. Coconut oil is often used in skincare and haircare products.

● Antioxidant Properties: Coconut contains antioxidants, such as phenolic
compounds and vitamin E, which can help protect the body from oxidative stress and reduce the risk of chronic diseases.

● Immune System Support: The lauric acid in coconut oil has antimicrobial
properties, potentially helping the body fight off infections and boost the immune system.

● Bone Health: Coconut is a good source of calcium and magnesium, which are essential for maintaining strong and healthy bones.

● Blood Sugar Control: Some studies suggest that coconut oil may help improve insulin sensitivity and blood sugar control, which can be beneficial for individuals with diabetes.

● Mental Health: MCTs in coconut oil may have cognitive benefits by providing a quick source of energy to the brain. Some research suggests that MCTs could aid in conditions like Alzheimer's disease.

● Hydration: Coconut water is a natural electrolyte-rich beverage that can help maintain proper hydration levels, making it a great choice for athletes and those with dehydration.

● Anti-Inflammatory Properties: Certain compounds in coconut, such as
polyphenols, have anti-inflammatory properties that may help reduce
inflammation in the body, potentially benefiting those with inflammatory
conditions.

It's important to note that while coconut oil and coconut offers many health benefits, moderation is key due to its calorie and fat content. Additionally, individual responses to coconut products may vary, so it's a good idea to consult with a healthcare professional or nutritionist to determine how coconut can fit into your specific dietary needs and
health goals.

Bitter foods offer a range of health benefits beyond their distinct taste. Bitterness in foods is often associated with the presence of certain phytonutrients and compounds that can have positive effects on health. Here are some potential health benefits of consuming bitter foods:

Digestive Health: Bitter foods can stimulate the production of digestive enzymes and gastric juices, aiding in the breakdown and digestion of food. Bitters can also promote healthy bile production, which is important for fat digestion and nutrient absorption.
 

Appetite Stimulation: Bitter flavors can help stimulate appetite by activating taste receptors on the tongue, which in turn triggers the release of digestive enzymes and prepares the body for food intake.
 

Blood Sugar Regulation: Bitter compounds may help regulate blood sugar levels by improving insulin sensitivity and reducing the glycemic response to meals. This can be beneficial for people with diabetes or those at risk of developing diabetes.
 

Liver Health: Bitter foods can support liver function by promoting the secretion of bile, which aids in the detoxification and elimination of waste products from the body.
 

Weight Management: Bitter foods can help control appetite and prevent overeating, which can be beneficial for weight management

Gut Health: Bitter compounds may have prebiotic effects, promoting the growth of beneficial gut bacteria and supporting a healthy gut microbiome.

Antioxidant Activity: Some bitter foods contain phytonutrients with antioxidant properties that can help protect cells from oxidative stress and reduce the risk of chronic diseases.

Detoxification: Bitter compounds can stimulate liver enzymes that are involved in the detoxification of harmful substances from the body.

Anti-Inflammatory Effects: Certain bitter compounds have been shown to have antiinflammatory effects, which can contribute to reducing the risk of chronic inflammatory conditions.

Nutrient Absorption: Bitter foods can enhance the absorption of nutrients from the digestive tract by promoting optimal digestion and nutrient breakdown.

Examples of bitter foods include dark leafy greens (such as kale, arugula, and dandelion greens), bitter melon, coffee, tea, cocoa, citrus peel, Brussels sprouts, and endive/Frisee lettuce. Incorporating a variety of bitter foods into your diet can contribute to a well-rounded and healthful eating pattern. However, it's important to note that while bitter flavors can be beneficial, a balanced diet that includes a variety of flavors and food groups is key to overall health and nutrition.

Resistant starch
 

This is a type of carbohydrate that resists digestion in the small intestine and, as a result, behaves more like dietary fiber than a typical starch. Instead of being broken down into sugar molecules and absorbed into the bloodstream like most carbohydrates, resistant starch passes through the stomach and small intestine largely undigested.
 

Once it reaches the colon, it becomes a source of nutrition for beneficial gut bacteria.
 

There are several reasons why resistant starch is important:
 

Digestive Health: Resistant starch acts as a prebiotic, nourishing the beneficial bacteria in the colon. These bacteria can ferment resistant starch, producing short-chain fatty acids like butyrate, which have been associated with improved digestive health and a reduced risk of colon cancer.
 

Blood Sugar Control: Unlike rapidly digestible carbohydrates, which can cause spikes in blood sugar levels, resistant starch has a minimal impact on blood glucose. This can be especially beneficial for individuals with diabetes or those trying to manage their blood sugar levels.
 

Weight Management: Resistant starch can increase feelings of fullness and
satiety, which may help control appetite and reduce overall calorie intake. It can also promote the use of fat for energy, potentially aiding in weight management.

Improved Insulin Sensitivity: Some studies suggest that incorporating resistant starch into the diet can enhance insulin sensitivity, potentially reducing the risk of insulin resistance and type 2 diabetes.
 

Colon Health: Resistant starch may reduce the risk of conditions like diverticulitis and colorectal cancer by promoting a healthier colon environment and reducing inflammation.
 

Resistant starch can be found in various foods, including:

● Legumes: Beans, lentils, and peas contain significant amounts of resistant
starch.
● Whole Grains: Certain whole grains, such as oats and barley, contain resistant
starch.
● Green Bananas: Unripe or green bananas are a good source of resistant starch.
● Potatoes and Rice: When these foods are cooked and then cooled (e.g., in potato salad or sushi rice), they develop resistant starch.

It's important to note that the health benefits of resistant starch can vary depending on the individual and their overall diet. Incorporating a variety of foods rich in resistant starch, along with other fiber-rich foods, can contribute to a balanced and gut-friendly diet. However, individuals with specific dietary concerns or medical conditions should consult with a healthcare professional or registered dietitian for personalized advice

Leaky Gut Syndrome: Unraveling the Mystery Behind Gut Health

Leaky Gut Syndrome, also known as intestinal hyper-permeability, is a term used to describe a condition in which the lining of the intestinal tract becomes compromised, allowing substances such as toxins, undigested food particles, and bacteria to leak into the bloodstream. Normally, the lining of the intestines acts as a barrier, selectively allowing nutrients to be absorbed while preventing harmful substances from entering the bloodstream.

Understanding the Mechanism

At the cellular level, the lining of the intestines is composed of tight junctions – specialized proteins that keep the gaps between cells tight and impermeable. In a healthy gut, these tight junctions function properly, allowing only nutrients and water to pass through.

However, various factors can contribute to the disruption of these tight junctions, leading to increased permeability of the intestinal lining. This can result from:

• Dietary Factors: Diets high in processed foods, sugar, and unhealthy fats may contribute to inflammation and compromise the gut lining.
• Chronic Stress: Prolonged stress can impact gut health by affecting the balance of gut bacteria and triggering inflammation.
• Imbalance in Gut Microbiota: An overgrowth of harmful bacteria and a decrease in beneficial bacteria can affect gut health and barrier function.
• Medications: Certain medications, like non-steroidal anti-inflammatory drugs (NSAIDs) and antibiotics, can affect the gut lining.
• Infections and Inflammation: Infections and chronic inflammation in the gut can damage the intestinal lining.
• Environmental Factors: Toxins and environmental pollutants may contribute to gut barrier dysfunction.

Consequences of Leaky Gut

When the intestinal barrier becomes permeable, harmful substances that would normally be blocked are able to pass through. This triggers an immune response as the body recognizes these substances as foreign invaders. This immune response can lead to inflammation, which has been linked to a range of health issues, including autoimmune disorders, allergies, and digestive problems.

Addressing Leaky Gut

Addressing leaky gut often involves a multifaceted approach, including:

• Dietary Changes: Adopting a diet rich in whole foods, fiber, and healthy fats while minimizing processed foods and sugar can support gut health.
• Probiotics and Prebiotics: These help restore a healthy balance of gut bacteria, which can in turn aid in maintaining the integrity of the gut lining.
• Stress Management: Techniques like mindfulness, meditation, and regular exercise can help manage stress and positively impact gut health.
• Supplements: Certain supplements, such as L-glutamine and quercetin, are believed to support gut barrier function.
• Identifying Food Sensitivities: Eliminating foods that trigger inflammation or sensitivities can aid in healing the gut lining.
• Medical Guidance: For severe cases or persistent symptoms, consulting a healthcare professional, such as a gastroenterologist or functional medicine practitioner, is recommended.

Remember, each individual's situation is unique, and addressing leaky gut may require a personalized approach. It's always a good idea to consult with a healthcare provider before making any significant changes to your diet or lifestyle.

Not just the seeds, even netting and ‘meat’ around the seeds is a good source of both insoluble and soluble fiber, which slows down emptying of stomach, blocks the absorption of sugar, is food for good bacteria, prevents constipation and is necessary for proper elimination of toxins.

Seeds are abundant in antioxidants, vitamin A, C, niacin and E along with phosphorus, magnesium and potassium.  Millions suffer from magnesium deficiency without even knowing it. Magnesium is a critical mineral required for electrical stability of cells in the body.

How to consume the seeds:

• I wash seeds, netting, gel around in a glass of water, separate the seeds and dry them out or dehydrate. I strain the seeds in water and drink clear juice plain or with little liquid sweetener like honey or agave nectar added.
• I add the strained gel and netting to smoothies or eat plain if I don’t have any planned smoothies to make that day.
• You can roast the seeds or consume them raw.
• Make delicious Truffles from seeds.
• If you don’t have patience to separate them, just toss them all (seeds, netting and ‘meat’) in a high-performance blender like Vitamix and drink.
• Use them as soup base or as emulsifying agent.

Why Eat Sprouts?

They are crunchy and tasty. Once you start liking the taste, you will find yourself sprouting more often.

Sprouts are much more nutritious and easily digestible than their dried counterparts.

Nutrition Facts:

• Sprouts are very rich in many vitamins and minerals such as vitamin C, A and K manganese, riboflavin, copper.
• Selenium content of raw broccoli is 1mg versus 28mg in one cup of broccoli sprouts. They also contain fiber, &protein.
• Lysine is an amino acid needed to treat cold sores and helps to improve immune strength. Lysine is increased significantly when seeds are sprouted.  Antioxidant content in sprouts is much higher than dried seeds.
• Proteins change during sprouting process, with boosted nutritional value. Even 3-day old sprouts have many nutritional benefits.
•  Enzymes act as catalysts for your body to function. As you get older your body’s ability to produce enzymes diminishes slowly. Sprouts contain enzymes that help with digestion of carbohydrates and proteins.
• Sprouts are alkalizing to your body. Excess acid in your body brings down immune strength and induces cancer.

Right grains or seeds to sprout:

Choose grains that are organic and not too old.

How to Sprout:

• Soak them overnight, add about 4 times water, and cover with plate.
• Drain the water next morning, cover with plate and rinse them twice a day.
• Sprouts will be ready in 3-4 days. Best to do it in a sprouting Mason jar with a mesh lid, but you can sprout in any container.
• Sprouts expand to about six times their size, So choose a container big enough to accommodate the final product.
• Once they reach desired size you can either use them or refrigerate. I try to consume them within 3-4 days after I refrigerate.
•  Dehydrated sprouts last for few months.

When to use them:

Sprouts can be used in any stage. Nutrition benefits are seen right from the time you soak them till you see the young leaves. I use them in different dishes at different stages of sprouting.

How to consume sprouts:

1. Eat them raw.
2. If you don’t like to eat them raw, steam them.
3. Enjoy them as crunchy salad toppings.
4. Use them in gourmet sandwiches.
5. Use them in curries or sautés.
6. Use them in smoothies.
7. Dry them in dehydrator for an instant snack or Salad topping.

Are sprouts safe for children and pregnant woman:

• Sprouts have been associated with foodborne illnesses. It is recommended that pregnant women, children and people with weak immune system should avoid eating sprouts.
•  I have been sprouting from several different grains, seeds and legumes at home for many years. I never felt sick from eating sprouts even once.
• You should use caution when buying sprouts. Buy only organic and fresh sprouts. Don’t store them for too long.
• Try to consume store-bought sprouts within two to three days. Given numerous health benefits from eating raw sprouts, my personal preference is not to cook my homegrown sprouts, even though it is recommended to cook sprouts to avoid foodborne illnesses.
•  If you notice any mold or musty odor or if they are slimy or mushy to touch, discard them and start new batch preferably from different grains. I discard the sprouts if their roots begin to darken.

Happy sprouting! It’s lot of fun.

Here are few suggestions on how to reduce toxins in meat:

•  Avoid direct exposure of meat to open flame for long period.
• If you tenderize by marinating or slow cooking the meat by boiling in slow cooker or cooking in oven for some time before grilling, it produces less toxins because you don’t have to expose it to open flame on grill for long time.
• Avoid exposure of meat to hot metal surfaces when you cook.
• Slow cooking methods that utilize liquids like stewing, crackpot cooking and braising produce less toxins in meat than high temperature cooking like grilling or baking.
• Do not consume charred portions of meat or any food.
• Do not consume any meat products after you leave them out at room temperature for more than 4 hours.
• Always keep in mind you are at a higher risk of acute toxicity from undercooking meat than from overcooking.

References:

Factors affecting human heterocyclic amine intake and the metabolism of PhIP.

Knize MG, Kulp KS, Salmon CP, Keating GA, Felton JS. Mutat Res. 2002 Sep 30;506-507:153-62. Review. PMID: 12351155

This is native to Southeast Asia. It is an enormous fruit, prickly on the outside, is called ‘Katahal’ in Hindi and ‘Panasa’ in Telugu. This is the largest tree-borne fruit, grows up to 80 lbs in weight. Inside flesh has distinct fresh fruity aroma. The flesh of jackfruit is starchy and very rich in fiber. The young unripe fruit is used in curry dishes, it is a delicacy in Southeast Asia. Its skin must be discarded before cooking. The texture of the unripe jackfruit is similar to chicken when cooked. So it is called ‘vegetable meat’. This fruit is almost unknown in western countries. Your sensations totally come alive at the aroma of jackfruit.

Ripe jackfruit arils or bulbs enclose smooth seeds. Seeds are also very delicious when steamed or baked. Wash off the slimy layer on the seeds with water before cooking. Membranes in between the arils are not edible raw, can be cooked when unripe.

How to cut ripe Jackfruit: The ripe jack fruit should yield to pressure and generally has some dark or moldy spots on it. The fruit is cut open, may cut off the center spine or core inside and arils are removed from rind with fibrous rag attached. Rind and rag are disposed off. Arils are deseeded and seeds are cooked separate and arils are eaten raw. There are up to 100-500 arils in each fruit. The flavor intensifies as the fruit ripens. If the arils are hard and crunchy they are probably not ripe. Completely ripe arils are soft and chewy.

How to cut unripe Jackfruit: It is cut open and cooked with arils and membranes after skin is discarded.

Where to find: Can be purchased from Asian stores frozen, canned, dried or fresh sometimes.

Health Benefits: Jackfruit has several health benefits. It has many vitamins and minerals. Isoflavones, antioxidants, and phytonutrients in jackfruit has cancer-fighting properties. It is also known to help cure ulcers and indigestion.

Culinary Uses:

• I prefer to eat ripe bulbs raw.
• Can make ice-cream(similar to durian ice-cream).
• Can make jam, bread.
• Use as salad topping or for fruit salads.
• Can cook flesh of unripe jack fruit.
• Blend frozen jack fruit in smoothies.
• Dehydrate for Jackfruit chips.

Tips: oil all surfaces your hands and knife blade before cutting preferably with coconut oil, because of the gummy latex substance the fruit has which sticks hands and knives. Oiling will makes the cleanup after, much easier.

vocado is an excellent source of monounsaturated fatty acids. ‘Avocado is fattening’ is just a myth. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin.If you add avocado to salad it not only gives nutrients by itself, but also enhances the absorption of nutrients from salad greens according to this study.

For people who consume diet with high saturated fat like meat or fried food, adding avocado to the diet may not be that beneficial, solution here is to cut down unhealthy saturated fat, not to cut down food that is nutrient rich with heart healthy fatty acids like nuts, olives and avocado. I have seen several people who eat avocado daily (including myself), absolutely no issues with cholesterol or weight gain.

There are numerous studies done on nut and avocado based diet, none of the studies  showed increase in cholesterol from eating avocado. In fact most of these studies showed decrease in LDL(bad cholesterol) and triglycerides from eating avocado.

Here are few other studies.

• Effects of a vegetarian diet vs. a vegetarian diet enriched with avocado
• Substitution of high monounsaturated fatty acid avocado

Myth vs Truth:

Myth: Nuts are high in fat and calories and they make you gain weight and give high cholesterol.

Truth: Nuts contain mostly monounsaturated fats, omega 3 fatty acids which are heart healthy. Researches reported an association between daily nut consumption and reduction in the risk of dying from chronic diseases.