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.

 

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…

Read more

Turmeric: Nature’s Healing Spice

 

Turmeric has long been the staple ingredient of Indian cuisine. Latest research suggests that, Curcumin, the active ingredient in turmeric is highly anti-inflammatory and also inhibits Nuclear Factor kappa B (NFkB), a chemical that binds to the DNA and is responsible for all stages of cancer initiation and growth.

As a result more than 40 studies have been conducted on animal models that investigated the therapeutic benefits of curcumin on various cancers (colon, lung, liver, breast etc.) and inflammatory diseases of the brain (Alzheimer’s, Parkinson’s etc.)

Figure 1 shows a cross-section of a rat brain with amyloid plaques (orange dots) from Alzheimer’s disease. The picture on the left is the brain without treatment and on right after treatment with curcumin. As you can see most of the orange dots are gone.

Figure 1. Effect of Curcumin therapy on Amyloid plaques in a Rat brain afflicted with Alzheimer’s.

Figure 2 shows liver CAT scans (before and after) of…

Read more

Stress and Heart Disease in Immigrants

Heart Disease and Indians

Here is the publication in siliconeers Oct 2013 edition