Fresh Pomegranate Juice

BY DRSAILA · SEPTEMBER 4, 2019

Pomegranates are packed with antioxidants flavonoids. Research showed many health benefits. Just to name a few – decreases oxidation of bad cholesterol (LDL), helps with digestion, cancer prevention, lowers blood pressure, helps with arthritis and joint pain.

This super-delicious juice is very easy to make. This juice is fresh and unprocessed. This is much more nutritious than store-bought juice. When I visited a friend recently, she made this juice almost every day for breakfast and made my trip memorable.

Ingredients:

• Pomegranate – 2 cups of arils(seeds)
• Lemon juice, 1 tbsp or ½ cup of fresh orange juice
• Honey 1-2 tbsp
• Min leaves, 7

Procedure:

First peel pomegranate and separate the arils.  Take pomegranate seeds with one cup of water, lemon juice, 5 mint leaves and blend in mixer for few seconds. Strain juice in a mesh strainer. Press the pulp to extract the juice and mix honey to your taste before serving. 

Common Cold Prevention

BY DRSAILA · JULY 6, 2015

Common Cold is a common illness due to its recurring nature and the number of people it afflicts. In this busy life, not that many people can afford to succumb to common cold and rest in bed for a week. Common cold is different from flu, strep throat or bronchitis. 

Collard Roll-ups

BY DRSAILA · JULY 2, 2015

These veggie rolls are much more flavorful and healthier than their counter parts – greasy, deep fried egg rolls and spring rolls that are traditionally considered as great appetizer at dinner parties and in restaurants.

This is not as labor intensive as it looks. Very easy to assemble these roll-ups.

Jackfruit cutting

BY DRSAILA · FEBRUARY 27, 2014

Kombucha- an ancient probiotic drink

BY DRSAILA · FEBRUARY 27, 2014

Zucchini Pasta

BY DRSAILA · FEBRUARY 27, 2014

Avo-Rado Bread

BY DRSAILA · FEBRUARY 27, 2014

Fermented Food

BY DRSAILA · FEBRUARY 27, 2014

Bibimbap

BY DRSAILA · FEBRUARY 27, 2014

Tabouli

BY DRSAILA · FEBRUARY 27, 2014

Ultimate Kale Salad

BY DRSAILA · FEBRUARY 27, 2014

Garden Salad

BY DRSAILA · FEBRUARY 27, 2014

Spicy Tomato Pickle

BY DRSAILA · NOVEMBER 6, 2017

• Tomato pickle recipe is a south indian style kind of pickle recipe made using chopped tomatoes which can be made instantly and quickly and stored.
• The recipe does not take too many ingredients and the key ingredients are tomatoes, tamarind and garlic which are easily available in our indian kitchens.
• Tomato pickle here in this post is shown in detail with a step by step procedure with the help of a video and can be made very instant

Swine Flu Facts

BY DRSAILA · JULY 3, 2015

What is Swine flu?

Swine flu is a type of flu virus caused by several different influenza sub types. Most common is H1N1 type. Rare types are H3N2, H3N1, H2N1.

In March 2009, an outbreak of H1N1 influenza, a virus infection was detected in Mexico, followed by more cases in many other countries. Swine flu outbreak continues in India as of March 2015.

How to steam Broccoli to tender perfection

BY DRSAILA · JULY 23, 2014

Steaming broccoli is super easy. It brings out nutty flavor of broccoli. This recipe keeps broccoli crisp and green. Broccoli is not appealing when it turns to yellowish color after cooking.

Kitchen Tools and Gadgets

BY DRSAILA · FEBRUARY 27, 2014

Kombucha Scoby making

BY DRSAILA · FEBRUARY 27, 2014

Matcha Tea

BY DRSAILA · FEBRUARY 27, 2014

Almond Milk Yogurt

BY DRSAILA · FEBRUARY 27, 2014

Creamy coconut greens

BY DRSAILA · FEBRUARY 27, 2014

Wheatgrass Juice

BY DRSAILA · FEBRUARY 27, 2014

Idli Making Part 2

BY DRSAILA · FEBRUARY 27, 2014

Avocado Roti

BY DRSAILA · FEBRUARY 27, 2014

Soy Dilemma

BY DRSAILA · JULY 6, 2015

Why buy organic soy?

Unfortunately 90% of soy available in the market is genetically modified. Because of this reason I recommend only organic soy products.

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).

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.

Corn Confusion – Here Are Nutrition Facts You Need to Know

BY DRSAILA · JULY 3, 2015

Corn is a delicious staple grain we all would love to eat. If you are not sure about buying organic vs conventional corn, this video will clear up your confusion. And also learn perfect corn steaming technique to retain most of the nutrients.

Stuffed Turnips

BY DRSAILA · FEBRUARY 27, 2014

Mulled Apple Cider

BY DRSAILA · FEBRUARY 27, 2014

Cashew flowers

BY DRSAILA · FEBRUARY 27, 2014

Veggie Wraps

BY DRSAILA · FEBRUARY 27, 2014

Sauerkraut

BY DRSAILA · FEBRUARY 27, 2014

Walnut Date Truffles

BY DRSAILA · FEBRUARY 27, 2014

Sun-dried Tomatoes

BY DRSAILA · FEBRUARY 27, 2014

Idli Making Part 1

BY DRSAILA · FEBRUARY 27, 2014

Beet Kvass

BY DRSAILA · FEBRUARY 27, 2014

Health Benefits of Intermittent Fasting

BY DRSAILA · SEPTEMBER 4, 2019

Feast or Fast

Fasting is perhaps the oldest and most effective dietary intervention. It has been practiced throughout all of human history. 2016 Nobel prize for medicine has gone to a Japanese Scientist Dr. Yoshinori Ohsumi for his research on autophagy.Autophagy means to "self-eat". In other words, the process by which the human body eats its own damaged cells and unused proteins. Autophagy is a natural process and also one which occurs in cases of starvation. When you don’t give a chance for your body to do this, there is an accumulation of damaged cells, which eventually leads to various diseases in the body. Autophagy is important to prevent/fight cancer and also plays a vital role in degrading and 'consuming' cells infected by bacteria and viruses.

Ancient India had recommended a practice of fasting (Ekadasi) one day in a fortnight. They believed in connecting spiritual progress in a human being with the biological necessity of human body.  We must admire and bow to their wisdom and deep scientific understanding of the body and the mind.

Biological effects of fasting:

Migrating Motor complexes (MMC) of the gastrointestinal tract are also called cleansing waves. Research showed fasting or allowing more time in between meals, gives a chance for MMCs (cleansing waves) to work more effectively. So it is a good habit to have early dinners.

Autophagy, stem cell activation, ketone body production, stimulates IGF-1 level(Insulin-like growth factor, which stimulated several metabolic reactions, a potent inhibitor of apoptosis), IGFBP1, glucose and many more.

Variations:

Several variations of fasting exist, some involving drinking only water or juices or other non-solid foods. During fasting, the main source of energy used by the body comes from hydrolyzing fatty acids from triglycerides stored in adipose tissue. Because many toxins are sequestered in fat,

Fasting may be helpful in releasing these toxins and from the body. Initially, a person may feel worse during the fast because of the mobilization of toxins. Resting and drinking plenty of fluids are therefore helpful during the fast.

Duration of fast varies:

Shorter fasts :

• 16:8  —>This means you fast for 16 hours and eating window of 8 hours.
• 20:4 —-> This is 20 hours of fasting and 4 hours of eating

Longer fasts (>24 hours)

• 24-hour fasts or 36-hour fasts

Extended fasting

• You may be at risk of micronutrient deficiency. Fatal shifts in fluids and electrolytes and low minerals are seen in refeeding syndrome which can happen with fasting longer than ten days.

Physiology:

It is important to realize that this is normal and humans have evolved to fast without detrimental health consequences.Body fat is merely food energy that has been stored away.If you don’t eat, your body will simply “eat” its own fat for energy.Excess sugars form glycogen and store in the liver.Once the storage space in liver gets full, it starts to turn the excess glucose into fat.Some of this newly created fat is stored in the liver, but most of it is exported to other fat deposits in the body.There is unlimited storage space for body fat.If you are constantly eating then your body will simply use the incoming food energy and never burn the body fat. You’ll only store it.

FASTING KETOSIS

The hepatic generation of ketone bodies is the normal physiologic response to fasting. Mild ketosis (ketoacid concentration of about 1 mmol/L)generally develops after a 12- to 14 hour fast.

• There is no evidence of adverse effects associated with fasting ketosis.
• In addition to fasting, limited ketosis can also be induced by a low-carbohydrate diet (carbohydrate intake usually less than 40 to 50 g/day

Fasting ketoacidosis

Under some conditions where glucose requirement is large such as children, pregnant and lactating women or in very low-calorie diets, fasting ketosis becomes more severe, resulting in overt ketoacidosis.

Facts and Myths:

Fat is simply the body’s way of storing food energy for the long term, and glucose/glycogen is the short-term solution.When short-term stores are depleted, the body turns to its long-term stores without problems.

• Brain fuel – just switches from glucose to ketones.
• Do we lose muscle: Growth hormone level is increased to prevent muscle loss.

Possible side effects:

Headaches or dizziness: This can happen while you are getting used to fast in the beginning.  If you do not have any medical problems and not on medications, drink a lot of water, if still not better you can drink a small amount of clear soup or herbal tea with honey.If you still don’t feel better you can break the fast.

General myth is fasting makes me tired. In fact opposite is true, fasting makes you more energetic.If you experience excessive tiredness seek medical advice.

Muscle cramps – If you develop muscle cramps, it is usually from low magnesium. Take Epsom salt baths or foot soaks.Add 1 cup to a tub of warm water and take a tub bath or soak your feet your skin will absorb needed magnesium from Epsom salt water.

Tips to remember during fasting:

• Drink plenty of water, I prefer filtered tap water.
• The amount of water depends on your weight.
• If you weight 200 pounds you should be drinking about 100 ounces a day of regular filtered water.
• Do not think about fasting – just think it is your usual day, keep yourself busy. Hunger comes in waves.
• When you get that wave drink water or herbal tea or bone broth if water is not enough. But try your best to stick to just water.
• Do not binge eat after fast, just eat normally.
• Last but not least, do not tell everybody around you that you are fasting.
• Many people are feared and think it is dangerous or difficult although it has been in human culture forever.
• Take a multivitamin with minerals daily.

How long you need to fast:

Intermittent fasting needs to be done as long as you want to stay healthy.

Research:

Clinical research studies of fasting with robust designs and high levels of clinical evidence is sparse in the literature.Whereas the few randomized controlled trials and observational clinical outcomes studies support the existence of a health benefit from fasting, substantial further research in humans is needed before the use of fasting as a health intervention can be recommended.Intermittent fasting, alternate-day fasting, and other forms of periodic caloric resistance are gaining popularity in the lay press and among animal research scientists.Whether clinical evidence exists for or is strong enough to support the use of such dietary regimens as health interventions are unclear.

Two observational clinical outcomes studies in humans were found in which fasting was associated with a lower prevalence of CAD or diabetes diagnosis.No randomized controlled trials of fasting for clinical outcomes were identified.

Caution:

Do not fast if you are Elderly, the child under 18, pregnant or breastfeeding women.You need to fast under the supervision and discuss with your doctor if you are diabetic or taking any prescription medications.

Natural Tips for Common Cold

BY DRSAILA · JULY 6, 2015

Not many people can afford to succumb to common cold and rest in bed for a week in this busy life. 

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.

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.

Popcorn and nut Truffles
BY DRSAILA · JULY 2, 2015

Popcorn and nut Truffles, high fiber, whole grain, nutrient rich dessert.

Peach smoothie

BY DRSAILA · FEBRUARY 27, 2014

Smoothie from fresh fruits is the best. Try this kids-favorite peach smoothie.

Superfruit Pomegranate Deseeding – real easy technique

BY DRSAILA · FEBRUARY 27, 2014

Feel the Power of Pomegranate, Watch this easy trick to Deseed and enjoy the amazing health benefits of this fruit.

Hibiscus tea

BY DRSAILA · FEBRUARY 27, 2014

Although Hibiscus tea is now gaining popularity in westren world, it has been long known in Asian culture for its taste and medicinal value.

Salad Scoops

BY DRSAILA · FEBRUARY 27, 2014

This is a kids-friendly salad recipe. This is a healthy appetizer to encourage kids eat more veggies.

Big Fat Sweet Secret

BY DRSAILA · FEBRUARY 27, 2014

Anyone looking for helpful weight loss tips, this is a must watch video.

Travel Breakfast – Fermented Oatmeal Porridge

BY DRSAILA · FEBRUARY 27, 2014

We don\’t have to start a vacation day with unhealthy breakfast. It is very healthy to start your day with fermented food. Many of the minerals and cofactors in grains are bound in such a way that you can\’t utilize them. Fermenting or sprouting diminishe

Dairy Milk Yogurt

BY DRSAILA · FEBRUARY 27, 2014

It is essential nowadays to make yogurt at home knowing that most of the store-bought yogurts are loaded with high fructose corn syrup and have few good bacteria.

Spicy Kale Chips

BY DRSAILA · FEBRUARY 27, 2014

This is simple, delicious and healthy snack. You can also grind these chips and use for any seasoning or dust on any salad or popcorn.

No Corn Syrup Peanut Brittle

BY DRSAILA · FEBRUARY 27, 2014

No Corn Syrup Peanut Brittle