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.

 

Is the war on fat over?

Here is what appeared on the cover of TIME magazine in 1984 shortly after the USDA pyramid was invented: time cholesterol And here is what appeared on the cover of TIME magazine yesterday: time butter Finally they acknowledged that we have been misled for the past 30 years about saturated fat. About TIME (no pun intended)! Science has been saying this all along that butter and other (grass fed) dairy products are a rich source of vitamin D and conjugated linoleic acid (CLA) both of which have heart healthy benefits and anti-cancer properties. Also dairy is a rich source of calcium which lowers blood pressure. Additionally grass fed butter (and even red meat) has been shown to have the ideal omega-3/omega-6 ratio of 1:4 which is healthy for your heart and mind. The real culprits in the epidemic of obesity and heart disease are processed carbs, sugars and trans-fats. So the next time you think of skipping that butter on your morning toast, think again (hint: skip the toast and eat butter instead!)

Eggs or bread for breakfast?

Fried-eggs-and-bread-0011

Most people think that eating a breakfast of low-fat toast or bagel would be better than eating an omelet in terms of weight gain. After all it only makes sense since bread has been at the bottom of our Food Pyramid as the “eat plentiful” food, while whole eggs that are full of saturated fat and cholesterol are at the top of the pyramid in the “avoid” category. Guess what? Science doesn’t say so.

In a recent study published last week (http://www.ncbi.nlm.nih.gov/pubmed/24923232), 156 Obese Chinese adolescents were put on two separate breakfasts. The first group was put on a diet of eggs and the second one on a diet of steamed bread. The total number of calories consumed at breakfast was the same. It was found that the group eating eggs for breakfast was more satisfied and consumed fewer calories in subsequent meals and had greater weight loss!

Not only do eggs have protein to increase your metabolism (through its Thermogenic effect) but also fat which decreases insulin produc…

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My Cover Story About Heart Disease in Immigrant Indians

khabar

 

Here is the story that published on the cover of Khabar magazine.

India the new world leader

Here is the first chapter from my book: Indian flat belly diet: Chapter 1

Ghee: The feared fat or the revered fat!

ghee

 

How often have you heard that eating ghee will raise your cholesterol levels and give you a heart attack? Countless, right? And at the surface it does seem logical that it would do so because ghee has both, saturated fat and cholesterol. In this article I want to explore what research says about Ghee and its relation to blood cholesterol and heart disease. A simple keyword search “clarified butter” on pubmed gives you a handful of relevant literature. Let’s go through them to weed out the facts from hearsay.

There were a few studies done on animal models which reveal the exact opposite effect of Ghee consumption on cholesterol levels. In a 8 week study (http://www.ncbi.nlm.nih.gov/pubmed/15539276) done on Wistar rats that were fed a balanced diet including 2.5% to 10% Ghee, an inverse correlation was found between ghee consumption and cholesterol levels. To quote the paper:

“The serum lipid profiles of these animals showed a dose dependent decrease in total choleste…

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