by dnshah | Oct 27, 2018 | Health and Wellness Tips
Serves 4
INGREDIENTS
6 cups filtered water
1cup yellow mung dal (or green mung dal, mung beans, tuvar dal)
1cup Basmati white rice (or short grain white rice)
3 Tablespoons ghee (or EVOO, EVCO)
¼ teaspoon ground turmeric
¼ teaspoon salt
Pinch ground cinnamon
Pinch ground cardamom
Pinch ground cloves
Pinch ground black pepper
Handful cilantro leaves, optional garnish
METHOD
- Combine and wash dal and rice until water runs clear. Then soak the dal/rice mixture (2 hours – overnight) to remove phytic acid and make it more digestible.
- Discard soaked water, and wash the dal/rice mixture once more.
- Combine all ingredients in a pressure cooker pot or an instant pot except garnish.
- Cook until fragrant and brown.
- In a pressure cooker for 20 minutes.
- In a Indian pressure cooker for 6 whistles (15 minutes)
- In an Instantpot on a porridge setting
- When safe to open, stir the contents mixing well.
- Add additional water for desired consistency
- Optionally add more ghee if desired.
- Strive for a watery porridge-like texture and optionally garnish with cilantro.
by dnshah | Aug 9, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Stress Management
The Scoop on Omega-3, -6, and -9
More conversations are occurring on the importance of “healthy fats”… what which fats are those? Omega-3, Omega-6, and Omega-9 are important fatty acids to balance for optimal impact to overall health. Let’s talk benefits and examples of each:
Alpha linolenic acid (ALA) is an essential omega-3 fat, linoleic acid (LA) is an essential omega-6 fat, and oleic and mead acids are omega-9 fats. “Essential” fats are those that cannot be produced in the human body, so they must be obtained through diet or supplements.1 So much importance has been placed on omega-3 and -6 fats because they are essential. However omega-9 production requires conversion enzymes that only synthesize when omega-3 and -6 intake is low.
So the balance of these fats is critical to realize the benefits of healthy fats. These benefits include:
- optimal daily functioning of bodily tissues.2
- anti-inflammatory (when omega-3 is higher than omega-6)
- visual and neurological development
- cardiovascular support
Omega-3 fatty acids are found in marine and plant sources: flaxseeds, chia, walnuts, and oily fish like salmon, herring, tuna, and sardines. 3 The dietary Reference Intake (DRI) for ALA is 1.1-1.6 g/day for adults. 1 The American Heart Association encourages two servings of seafood per week, which nets the weekly DRI for omega-3 consumption.
Omega-6 fatty acids are found in oils and nuts: safflower-, sunflower-, sesame-, soya-, and corn oils, and Brazil- and pine nuts.3 The DRI for LA is 11-17 g/day for adults.1 However because the standard American diet is typically high in omega-6 fatty acids, it is not a challenge to meet this. Recent theory stipulates lowering that DRI could be beneficial in overall balance of ALA and LA which can lead to better anti-inflammatory conditions systemically.
Omega-9 fatty acids are a family of monounsaturated fats found in vegetables and animal fats: avocados, cashews, almonds, olives, and pecans.4-5
It’s not easy to get the right amount of each unsaturated fatty acid, so call on the advice of your healthcare practitioner to realize the many health benefits that each fat provides.
References:
- Dietary References Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005).
- Essential Fatty Acids. Available at: http://www.pcrm.org/health/health-topics/essential-fatty-acids. Accessed July 5, 2018.
- Oregon State University. The Linus Pauling Institute: Micronutrient Information Center. Essential Fatty Acids. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids. Accessed July 5, 2018.
- Cooli J. Omega-9 Benefits: Are You Getting Enough? https://universityhealthnews.com/daily/nutrition/omega-9-benefits-are-you-getting-enough. Accessed July 10, 2018.
- Finucane O et al. Monounsaturated fatty acid–enriched high-fat diets impede adipose NLRP3 inflammasome–mediated IL-1β secretion and insulin resistance despite obesity. 2015;64(6):2116-2128.
by dnshah | Aug 9, 2018 | Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management
Have you ever heard the expression, “Lose weight like your life depends on it…”? That mantra might be truer than we know for those with type 2 diabetes (T2D). Recently a clinical trial showed that nearly half of individuals with type 2 diabetes achieved remission to a non-diabetic state after a weight-loss intervention (within six years of diagnosis). Now a new study1 reveals that this successful response to weight loss is associated with the early and sustained improvement in the functioning of pancreatic beta cells.
Diabetes affects approximately 422 million people worldwide2. Approximately 90% of cases are type 2 diabetes, a condition in which the body does not produce enough or respond properly to insulin, which is produced by pancreatic beta cells. Insulin helps sugar (“glucose”) in the blood enter cells and be used for energy. Type 2 diabetes has long been considered a lifelong condition that worsens over time. This finding challenges this previous paradigm that beta-cell function is irreversibly lost in patients with T2D.
Currently this diagnosis carries a protocol of pharmacotherapy and lifestyle changes. But the data published August, 2018 could change this. According to one of the study authors, Roy Taylor – Newcastle University, “…Our data suggest that substantial weight loss at the time of diagnosis is appropriate to rescue the beta cells.” He said this knowledge of reversibility of T2D will provide a major focus for cell biologists to make specific advances.
The findings suggest that weight loss normalizes fat metabolism in T2D individuals, but there are time limits for the weight loss and weight maintenance. More studies are now underway, but there is now new hope to reversing T2D with a successful weight loss intervention. When a weight loss journey can make all the difference in your quality of life, make sure you hire support to increase your odds of success – contact a personal trainer, nutritionist, dietician, or nutritional therapist.
References
- Roy Taylor, Ahmad Al-Mrabeh, Sviatlana Zhyzhneuskaya, Carl Peters, Alison C. Barnes, Benjamin S. Aribisala, Kieren G. Hollingsworth, John C. Mathers, Naveed Sattar, Michael E.J. Lean. Remission of Human Type 2 Diabetes Requires Decrease in Liver and Pancreas Fat Content but Is Dependent upon Capacity for β Cell Recovery. Cell Metabolism, 2018; DOI: 1016/j.cmet.2018.07.003
- World Health Organization
by dnshah | Aug 2, 2018 | Diet and Weight Loss, Health and Wellness Tips
We know that our agriculture, meats, and dairy industries are using GMO to continue to meet demands, and that this is here to stay… let’s face facts. Despite other countries clearly labelling GMO products, US legislation does not mandate GMO labelling…. yet! In our industries’ attempts to continually improve crop quality, quantity, and features, how many lines will be crossed?
I recall the experiment of inserting a gene of a fish into the DNA of tomato seeds in order to allow the crop to survive freezing temperatures and allow the fruit to have a longer shelf life. I couldn’t decipher if tomatoes were still vegetarian with part fish in them…. And this did create an uproar from many people which may have impacted the decision to go forth. Thank goodness this line was not crossed.
I recall “Round-up Ready” crops coming to market with altered DNA so that they can be sprayed with the Round-up pesticide without affecting their growth – only the nearby weeds. But these new crops -soy, corn, rapeseed(canola), alfalfa, cotton, and sorghum – carry within their DNA an anti-bacterial component which could lead to unintentional consequences to the eater. Are these crops labelled? No. Unfortunately this line was crossed… forever.
But now the line that is about to be crossed makes me shudder-not once but twice. There has been much publicity surrounding a vaccine for Alzheimer’s. To all that hold on the promise of hope here…. Be careful what you ask for. In August 2004, the Human Fertilisation and Embryology Authority (HFEA) approved the first license for cloning human embryos in the UK. A good portion of the CDC’s immunization schedule requires the use of these human fetus-originated vaccines. Beyond the obvious moral/religious/philosophical reasons to reject aborted fetal cell derived vaccines, there could also be real health concerns associated with introducing this type of biological material into our bodies. That’s the first shudder.
Next comes “Bio-Pharming” which is a way of inserting this biological material into our crops in order to create an edible vaccine. I have read more than 15 studies where this has been done (experimental basis only). The most concerning is the plan for the edible vaccine for Alzheimer’s disease being inserted into rice. This could be much cheaper than standard vaccines. But if the human population is EATING crops injected with human materials, isn’t this cannibalism? That’s the second shudder.
And by the way, do you think this crop will be labelled? I don’t. Another phenomenal line yet to be crossed – coming soon. And to think I thought transgenic tomatoes were controversial.
Additional Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1280366/
by dnshah | Aug 2, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management
Why would people, purposefully, starve themselves and deny their body nourishment? For thousands of years, fasting (no food) has been practiced by the majority of the world (religiously or culturally) for a specified amount of time – perhaps it is eating only when the sun is down for a month, or no food for several days on end (really).
But recently there are scientific studies spotlighting the health benefits of a fast, and it has a following of those that have realized the many benefits. Here are some great facts about fasting if you are new to this concept.
If you occasionally suffer from abdominal pain or GI Issues (gas, bloating, diarrhea, constipation), chances are something is damaging your intestinal lining. What that could be is a whole other discussion you should be having with your health care provider. But let’s address the damage that is there… in your intestinal lining.
I have personally suffered through eating when that lining is not functioning, and it can lead to a whole host of problems. The best solution is to refrain from eating…. But how long? And if we are starving ourselves, what happens to our energy levels? If we starve ourselves, what happens to our microscopic “friends” – our gut bacteria that depend upon us to live?
The truth is that by doing a 24 hour fast (no food – just clear liquids), there are many benefits:
- Avoid pain from trying to eat
- Avoid “leaky gut” syndrome which can occur with a weakened intestinal barrier (and only if you are genetically susceptible)
- Gut stem cells have time to regenerate this lining, and an energy boost to repair it FASTER
- Your metabolism switches to burning fat (vs. carbs)
- Energy levels go up (not down), and possibly brain power could be increased (it is for me)
- Bacterial diversity increases in our microbiome
- Lowers chronic inflammation
But HOW is one able to starve for that long? The truth is when our metabolism switches to burning fat, we aren’t starving anymore. It is just a short time beginning at your next usual meal time to several hours after that you have to manage. After your body’s change in metabolism, you will not be starving. Many people cite that they have no brain fog, no pain from GI-related issues, and a burst of energy.
If you are still skeptical, there is only one way to find out! Remember to talk to your doctor before changing any dietary habits, and that includes fasting. I attempt a 24 hour fast almost every week – on Mondays. When it is scheduled like that, it is easier for planning purposes. Good luck and I look forward to hearing about your Trial Fast!
Resources
https://www.ncbi.nlm.nih.gov/pubmed/29727683; May, 2018; Fasting Activates Fatty Acid Oxidation to Enhance Intestinal Stem Cell Function during Homeostasis and Aging
https://www.ncbi.nlm.nih.gov/pubmed/29874567; June, 2018; Intermittent Fasting Confers Protection in CNS Autoimmunity by Altering the Gut Microbiota
by dnshah | Jul 10, 2018 | Health and Wellness Tips
Obesity has long been a problem for American adults, but now it is becoming prevalent with our children. To begin to halt this process, we have to dive deep to understand what is happening. Is it nature? Is it nurture? Is it our food supply?
Obesity has both genetic and environmental connections.
Genetics:
- There is a fat-mass and obesity-associated gene located on our chromosome 16. 1
- Ethnicity and race have been shown to have a connection with obesity risk also.
Environment:
- Dietary habits of household
- Friends
- Access to healthier diet modifications
The real question is, “If an individual carrying obesity-related genes made healthy dietary changes, would they succeed or are they always destined to be obese?”
A study published in British Medical Journal investigated this very question. With over 14,000 participants (8828 women and 5218 men) eating one of 3 healthy eating diet choices – either the Alternate Healthy Eating Diet, The DASH (Dietary Approach to Stop Hypertension) Diet, or the Mediterranean Diet. This study recorded BMI and body weights every 4 years for 20 years. The findings were very hopeful for those of us trying to avoid obesity.
The study concluded that by strictly following a healthy eating diet, we can prevent long term weight gain. Also, those with genetic risk for obesity that improve their diet quality can have a higher chance of success at losing weight. Looks like nature outweighs nurture in this case (pun intended)!
Our genetic vulnerabilities, no matter what they are, do not control our ultimate destiny. We have choices to make that will drive our reality. For more information on a healthy eating diet like the DASH diet, make an appointment with me, and let’s talk about you experiencing success with your health.
