Resistance Training

Resistance or weight training boosts your resting metabolic rate, protects you from type II diabetes and prevents osteoarthritis.

Anti-Oxidants

Anti-oxidants are found in spices and herbs, deep colored berries and several tree nuts. Anti-oxidants protect us from free radical damage which is the main culprit in accelerated aging and many age related mental disorders.

Omega-3 Fats

Most modern lifestyle diseases (heart disease, diabetes) are a result of chronic inflammation which is a result of over consumption of Omega-6 fats from vegetable oils which are highly pro-inflammatory. These fats have to be balanced with increased consumption of Omega-3 fats which are anti-inflammatory for protection from these diseases.

Stress reduction

Stress trumps everything when it comes to disease and accelerated aging. Stress increases the production of stress hormones (cortisol) that increases blood sugar, promotes belly fat and increases free radical damage. Stress also inhibits natural killer cell (NKC) activity that is involved in targeting and killing cancer cells. So practicing daily stress reduction techniques (like breathing exercises, meditation etc.) goes a long way in ensuring our health and longevity.

Healthy Carbs

Anti-oxidant rich healthy carbs from vegetables are rich in fiber which is harder to digest and prevents insulin spikes that are the primary culprit in weight gain. Replacing easy to digest carbs from white potatoes, enriched flour, white rice and sugars, with vegetables will help manage our weight.

 

Will Disinfecting Our Environment Make Us Healthier?

free-purell-target

90% of the cells found in our body are not ours!

We have an ecosystem of microbes that lives inside and on us. The human body has evolved with these friendly microbes for millions of years. In fact we depend on them for survival and optimum health. Each of us have a unique microbiome tailored to our environment and to our body just as we have a unique DNA. Just as DNA damage can cause unwanted mutations in our cells, damage to this microbiome causes unwanted health problems. This is what is happening with “Purell Culture” that is widespread in most developed nations. Excessive concern for hygiene has prompted the mass destruction of this microbiome, both, on our bodies by the use of disinfectants and inside our bodies by the use of antibiotics. This germophobe attitude has led to a rise in inflammation related diseases and autoimmune disorders.

The internal probiotic microbes in our gut are responsible for digesting certain foods, reducing inflammation and ensuring the health…

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NURTURE VS. NATURE

epigenetics

You don’t have to be a prisoner of your genes!

Epigenetics (the study of non-hereditary gene modifications) suggests that 95% of chronic diseases are due to nurture (your diet, environment, stress) and only 5% due to nature (your DNA). Studies of identical twins with the same genes have shown that DNA matters very little when it comes to modern disease. So if you think you have a genetic predisposition to diabetes or cancer, think again. Our diets and our environment interact with our DNA to turn on/off specific codes to trigger changes in our bodies (for better or for worse).

So eat healthy, live clean and manage stress and you don’t have to worry about your genes.

Here is an interesting article on Epigenetics http://discovermagazine.com/2006/nov/cover

Thermogenic Shake to Blast Belly Fat

thermogenic shake

Drink this shake every morning to burn excess belly fat. The three main Thermogenic ingredients known to target belly fat are protein, medium chain triglycerides (MCT) found in coconut and mono-unsaturated fatty acids (MUFA) found in several nuts. Not only will this shake burn belly fat it will also provide you with many age defying antioxidants and keep hunger at bay so you are less likely to overeat in subsequent meals.

Ingredients:

  • One bowl of berries (strawberries, blackberries, blueberries)
  • One tablespoon of cream of coconut (rich source of MCT)
  • One scoop whey protein powder
  • Two teaspoons chia or hemp seeds (rich in heart healthy Omega-3 fats)
  • Two teaspoons almond or walnut butter (rich source of MUFA)
  • Handful kale or spinach or few leaves of mint (optional)
  • Enough water or whole milk for desired consistency

Preparation:

Blend all of the ingredients in a blender until the consistency is smooth. Serve immediately. I like mine topped with some whipped cream…

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Anti-Cancer Superfoods

broccoli and onions

Recent research (published last month) done at the University of Warwick Medical School found two superfood molecules, sulforaphane and quercetin to assist a key signaling protein involved in boosting immunity and antioxidant production in cells. This has wide ranging implications in prevention of heart disease, diabetes and cancer.

The two superfoods containing these compounds are Broccoli and Onion!

Sulfur containing foods are also essential for the production of Glutathione which is the most potent endogenous antioxidant produced in the human body. Quercetin is a powerful anti-cancer and anti-inflammatory agent.

Sulfur containing foods that are a rich source of sulforaphane are vegetables from the Brassicaceae family, namely; cabbage, brussel sprouts, kale, kohlrabi, collard greens and cauliflower. Quercetin is found in abundance in all peppers, capers, garlic and onions.

So an onion a day might keep the cardiologist and oncologist away (along with a few other people…

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Beyond Weight Gain: Blood Sugar and Premature Aging

age cartoon

The guy in the next cube at your office has a pronounced pot-belly and even though he claims he is only 40 he looks more like a 60 year old with receding hairline dry scalp and crow’s feet around his eyes. His skin seems wrinkled and spotty and every time you watch him climb stairs he is huffing like a 60 year old as he pauses to catch his breath. Sounds familiar? We all have come across a few such people that seem overly ripe for their age.

Are they lying about their age or are they aging faster than they should? The answer lies in AGE which is short for Advanced Glycation End-products.

Many of today’s lifestyle diseases are a result of AGE and in fact normal ageing is also thought to happen due to the formation of AGE[1]. Diabetes is one such example of the direct result of AGE formation in our body.

AGE are formed when excess glucose attaches to either protein or fat. This process is called glycation. These glycated proteins and fats never get eliminated from our system…

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