Understanding Blood pH

Patients often ask us to recommend tests to check their blood pH. Why? Because "someone" (Dr Google?) said that they should adhere to an alkaline diet/ drink alkaline water to sat fit. They then google the said diet, strictly follow it, drink the said water and now want to check if the new protocol has made a difference to their blood pH levels.  

❗ALKALINE DIET / ALKALINE WATER CANNOT CHANGE YOUR BLOOD pH LEVELS❗ 

If a diabetic patient cut down on their carb/sugar intake, they would expect an improvement in their fasting and post-meal blood sugar levels. Similarly, a patient with dyslipidemia would expect improved blood cholesterol levels after 3 months of a revised dietary regimen and exercise schedule. 

Unfortunately, this is not the case for blood pH. You CANNOT alter it. No matter what you eat or drink, your body will maintain the normal range of blood pH  between 7.35 and 7.45 

Our body has the ability of maintaining the balance of acid and alkali in the blood (homeostasis) using two organs - the kidneys and the lungs. This acid-base balance is precisely controlled because even a minor deviation from the normal range can severely affect many organs. 

When there is too much acid or base in the blood because of infection/sepsis, severe heart or lung disease, it could lead to hypoxia or oxygen deprivation. In order to maintain blood pH, our lungs breathe out more carbon dioxide and our kidneys release more acid or base in the urine. 

Acidosis (low pH) and Alkalosis (high pH) are two abnormalities of acid-base balance. They are not diseases but are the result of a wide variety of diseases. Their presence indicates a serious health issue. ICU patients who are critically ill may have a low blood pH which can be life threatening. 

So the next time "someone" tells you to go on an alkaline diet, or drink alkaline water or...bathe in "electrolyte-enriched" water tell them you now know better !!! 

Stay blessed with good health...always !!!

Mushrooms - Nature's powerhouse of vital antioxidants

 

Mushrooms have been used as a culinary wonder and folk medicine for thousands of years. As immunity warriors they are powerhouses of vital antioxidants. They also contain beta-glucans, a type of complex carbohydrate which benefits people with autoimmune conditions, any type of physical or emotional stress and those undergoing cancer treatment. 

Dried mushrooms are sold in powder form in health food stores. Add a spoonful to your cup of coffee, or dip or raita or dal, or even to your favourite dessert to reap a multitude of health benefits. 

Read about the different varieties of mushroom and their distinct health advantages below. 

Shiitake: a heart-warming friend 

Boasting all eight essential amino acids in outstanding proportions, this mushroom is particularly friendly with the heart, as it has been shown to lower LDL (i.e., the “bad”) cholesterol and contains compounds that stop the liver from absorbing and producing more cholesterol. Shiitake’s vast array of phytonutrients also aids in preventing plaque buildup, whilst maintaining healthy blood pressure and circulation. 

Enoki: Food for body, mind and soul 

Also known as “golden needles”, enoki's crisp texture and mild flavour makes this culinary delight one of the most delicious types of mushroom to add raw to salads, boiled in soups and stews or sauteed in stir fries. With very similar properties to other varieties of fungi, the main thing that sets these earthy little beauties apart is their versatility in the kitchen. 

Reishi: Nature’s Valium 

Also known as lingzhi, this mushroom has some calming properties, due to an abundant mood-boosting compound called triterpene, which elicits a positive effect on the nervous system, helping to alleviate anxiety, depression and insomnia, promote healing and sharpen focus. Additionally, reishi may assist with weight loss by altering the microbiome and exerting a prebiotic effect. It may even shrink tumours in breast cancer, thanks to the sugar lentinan, which helps fight off disease and infection. 

Chaga: The glowing young maiden 

This little Siberian wild mushroom, otherwise known as “the gift from heaven”, is best recognised for its immune-boosting properties. Its high melanin and betulinic acid content helps eliminate oxidative stress in the skin, preventing the onset of wrinkles, pigmentation and acne. This translates to a glowing complexion, as well as luxurious hair and sparkling eyes. 

Maitake: The hormonal stabiliser 

Otherwise known as hen-of-the-woods and literally translated to “dancing mushroom” in Japanese. Commonly used for type 2 diabetes and hypertension, maitake also has therapeutic effects in PCOS, bringing on ovulation in young women by improving insulin resistance and balancing the expression and ratio of sex hormones. 

Lion’s mane: The brain’s assistant 

Used to treat brain fog and gain mental clarity, lion’s mane is the feathery, pom-pom-like relative in the family of medicinal mushrooms. It fosters the production of the bioprotein nerve growth factor and myelin, both of which are crucial to neurological health, helping to improve cognition and concentration and alleviate anxiety and irritability. 

Turkey tail: King cancer fighter 

This striking little beast boasting vibrant colours is jam-packed with antioxidants, including the anti-inflammatory bioflavonoid, quercetin. Most impressively, it contains a compound called polysaccharide-K (PSK), approved in Japan as an anti-cancer prescription drug. It has also been shown to improve the survival rate of patients with leukaemia and may assist immune function when taken alongside chemotherapy. 

☆☆NOTE☆☆ 

Always  check with your dietitian before adding mushrooms to your diet, especially if you have thyroid issues or if you are using specific medications or are pregnant, as certain mushrooms can cause side-effects. 

Stay blessed with good health...always!!!

How to stay fit this Christmas

 

Is the festive season  the right time to lose weight? 🤔 Well it’s the time for relaxing (a bit!) & enjoying time with  family and friends.

However, this shouldn’t be the time for piling on the pounds, increasing your blood sugar, cholesterol, uric acid and other levels. 

Do you really want to start your New Year ten steps behind, feeling bloated and sluggish?  Or do you want to start the New Year having had a fabulous Christmas time with a positive mindset ready for 2022? 

Here are some of our GHA top tips to navigate this festive season and start the New Year ready to ace your health and fitness goals 

☆Firstly we need to be mindful of the potential “forget it” attitude that grips many of us from this time of the year until mid January. With so many party, lunch and dinner invites it’s so easy to fall into a rut of very little exercise and loads of over indulgence in terms of food and drink.

☆Eat healthily most of the time but don't forget to enjoy your Christmas dinner, the plum pudding & mulled wine😜 

☆Stay active and exercise daily. 

☆If you have a dinner party to attend ensure your other meals that day are healthy & nutritious.

☆Drink plenty of water. It is very essential to be well hydrated especially if you are going to drink alcohol.

 

Ditch the need for New Year resolutions & start eating healthy NOW!

Stay blessed with good health...always!!!

COFFEE

You are probably not thinking about the health risks or health benefits when you reach out for that invigorating cup of coffee served by a friendly barista or office staff or brought to you in bed by a loved one or brewed by you at the start of your day. 

Those cups of coffee might keep you alert and get you through a busy day but copious amounts of coffee can impair your health in the long run. 

You feel super-charged after drinking coffee because of the release of  cortisol, adrenalin and dopamine. While these hormones are important, when they are released in excess they can promote anxiety & depression, increase weight, cause headaches, decrease sleep and impair concentration. 

Caffeine can cause depletion of important nutrients like vitamin B6 and decrease absorption of minerals including calcium, iron, magnesium and B vitamins. This further exacerbates your stress response. 

Too much caffeine can also cause anxiety in people with panic or anxiety disorders. 

A moderate coffee consumption can be incorporated into a healthy diet. This moderate intake is linked to a lower likelihood of type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson’s disease, and depression. It’s even possible that people who drink coffee can reduce their risk of early death. 

Here are some tips on how to drink smart : 

▪︎ Minimise coffee intake to one cup per day. However, if you have anxious tendencies, try to cut it out completely. 

▪︎Eat before you drink your coffee to prevent hyperacidity.

▪︎Opt for decaffeinated coffee if you experience the unpleasant side effects of caffeine

▪︎If you brew your own coffee then try brewing it with a paper filter. Unfiltered coffee is associated with higher rates of early death, and can contain compounds that raise levels of LDL cholesterol. 

▪︎Try not going overboard with added cream or sugar.

▪︎Be aware of the nutrients caffeine depletes & ensure you’re eating foods high in these nutrients throughout the day. 

▪︎Tune into how you feel when you drink coffee & why you’re in need of an Energizer.

▪︎Don’t consume coffee later than 2pm for it can affect your sleep pattern. If you feel zapped of energy in the afternoon, reach for a protein snack like a fistful of nuts and seeds (SaCha's TheraSpice Airfryer Spiced Nuts n Seeds is a good option😜)

▪︎Ensure you drink plenty of water to stay well hydrated 

Drink smart and stay blessed with good health...always!!!

Are you hungry or just plain thirsty?

Do you reach out for a snack each time you hear your stomach growl, or experience a bit of wooziness or feel the onset of a pounding headache? In actuality, what can feel like a major hunger pang is nothing but thirst. A fine line separates the two, and being able to tell the difference can help you stay on track with your weight loss and fitness goals. 

What do you do when you feel hungry? Like most people do you go searching  for ready-to-eat or packaged foods or do you reach out for a glass of water? The next time you get a stomach pang, first think whether you are really hungry or just thirsty. 

Here are some common hunger symptoms : 

☆Your stomach feels totally empty 

☆It begins to gurgle or rumble

☆You feel dizzy, woozy, lightheaded and faint

☆You head starts to ache

☆You get snappy and irritable 

☆You find it difficult to concentrate

☆You might also experience nausea and hyperacidity 

Clinical studies have shown that 37% of people mistake hunger for thirst because thirst signals can be weak. If you are a kidney disease patient, on a fluid restrictive diet, this can be a bigger problem . Always follow these restrictions, but also make sure your body is getting enough fluid. 

Common thirst symptoms include : 

☆Your skin feels extremely dry

☆Your eyes feel dry and itchy

☆You feel tired and sluggish  

☆You lack energy, zest and drive

☆You experience headaches, dizziness and nausea 

☆Your heart rate increases and you get palpitations 

Since many symptoms overlap you can easily get confused between hunger and thirst. It is always best to assess these feelings when you have them and think about what you’ve eaten or how much water you have consumed during the day. 

These helpful reminders will help you to keep your food cravings in check: 

☆Do not wait until you’re parched to  drink water. Stay well hydrated throughout the day in order to curb food cravings. Try to reach your daily water allowance by 7pm. Any water you drink after 7pm will be a bonus

☆Listen to your best guide - your body. Don’t be tempted to reach for any snack at the first sign of “hunger.” To figure out if that feeling is hunger or thirst, drink a glass of water and wait 15 minutes. If you are truly hungry, you might still feel a stomach pang, whereas if you were just thirsty, you’ll feel satisfied.

☆Choose kidney-friendly foods when truely hungry. Fiber-rich snacks, which are low in fat and high in antioxidants, are a great option to help chronic kidney patients stay within protein, phosphorus, sodium and potassium guidelines. Eg include apples, berries, cherries, cranberries, red and purple grapes, red bell peppers and carrots.

☆Remember that dehydration kills faster than starvation. The "Survival Rule of 3" is generally valid here - 3 weeks without food BUT 3 days without water 

Stay hydrated...stay blessed with good health...always!!!

 

Mace (Javitri)

Mace (Javitri) is the dried, crimson-red or amber coloured, lacy outer aril or covering of the nutmeg (jaiphal) kernel. Nutmeg kernels and their enveloping mace arils are two separate spice products of same nutmeg fruit. Mace is an integral component of Indian garam masala and Moroccan rass-el-hanout.

Mace should have a special place in your kitchen spice box for the following reasons:

- Mace has a sweet, aromatic flavour and it enhances the color, taste and flavor of food.

- It contains some anti-oxidant compounds, essential oils, minerals, and vitamins. In fact mace has more Vitamin A, Vitamin B2 (riboflavin), Vitamin C, calcium, copper, manganese, magnesium and iron than nutmeg.

- Mace enhances digestion and prevents flatulence, diarrhea, vomiting, stomach spasms, stomach ulcers and stomach aches.

- It helps in relieving coughs, colds and asthma

- Inhaling the vapors of mace oil daily can help stimulate brain function.

- Mace oil has eugenol which helps in relieving toothaches, joint pains and muscle aches.

- It acts as an anti-depressant and is used in many traditional medicines to prevent mood swings and to treat nervous disorders.

- Mace powder mixed with honey and lemon juice helps relieve nausea. but do not have this if you are pregnant.

- Sprinkle a pinch of mace powder onto your toothbrush to get relief from bad breath.

- It is also used as an aphrodisiac.

Eat judiciously and stay blessed with good health...always!!!

How stress affects your hormones

Stress and anxiety have a great impact on your health. In fact, they are your body’s version of an inherent state of  "emergency".

This means that during this "emergency" state, your normal body functions like hormone and menstrual cycle regulation get disrupted, as your stress levels increase further and you get a full blown panic attack.

Our stress response is fairly primitive. That is why anxiety and fear feel so very physically intense. This is also why, when the body has any choices regarding what part of the nervous system to fuel, and which hormones to make, it will always consider stress most important. 

When women experience anxiety or high stress, it affects hormone production. 

Menstrual periods are  complex occurrences. One of the main reasons for low progesterone relative to estrogen and the resultant irregular menstrual cycles is STRESS. 

If your body makes too much estrogen and not enough progesterone  the condition is called estrogen dominance. It can manifest as:

☆Irregular periods or long cycles

☆PMS

☆Water retention

☆Acne 

☆Weight gain 

☆Heavy period flow

☆Breast tenderness

☆Uterine fibroids

There are many factors  to be considered when  balancing hormones. Reducing stress and anxiety are very, very important. 

If this resonates with you or you’re having an ah-ha moment reading this, let’s chat about how we can fix this together.

Stay blessed with good health...always!!!

Alcohol during the festive season

Diwali is a time when it is very easy to overindulge in namkeens, mithais, heavy lunches, decadently delicious dinners and ALCOHOL !! 

Binge drinking during the festive season is associated with “holiday heart syndrome,” - a cardiac arrhythmia (improper beating of the heart) in people without any previous medical history of cardiac disease. 

Alcohol guidelines worldwide recommend that both men and women drink no more than 14 units a week, spread evenly over the entire week. Please do not ‘save up’ your pegs/shots for a particular day or a party. It will do more harm to the health of your kidneys, liver, heart, brain and stomach. 

Here are some of our GHA tips for managing your alcohol intake as you partake in the festivities: 

- Eat a simple homemade meal before you leave for the party or before you start drinking.

- Nibble on light snacks while drinking.

- Avoid salty snacks like cheese bites, tortilla chips, peri peri and other flavorful nuts, chicken nuggets, fish fingers etc as these can make you thirsty.

- Say No! Do not be pressured into drinking beyond a limit you\"ve set for yourself. Do not let others top up your glass. 

- Remember that a glass of wine served at a party or at home may be much larger than the standard 125ml measure - so do not confuse large measures with standard ones.

- Drink slowly, small sips at your own pace - not large gulps, rounds and shots.

- Drink a glass of water after every glass of alcoholic beverage and do not forget to void your bladder frequently. 

- Dilute your drinks with plenty of ice, water/soda if you wish to nurse your drinks for longer periods of time. 

- Add a couple of drops of bitters to a glass of chilled water/soda if you do not want to drink alcohol and do not want others to know!

- Do not mix alcohol with any other drugs, including prescription medication.

- Do not drink and drive.

- If you are pregnant  or planning to conceive ABSTAIN from alcohol. 

Have a safe Diwali and stay blessed with good health...always!!!

World Vegan Day - 1st November 2021

Is veganism a healthier diet option? 

Vegan diets, devoid of ANY animal product (including ghee and honey), are becoming increasingly popular as a supposedly "healthier" diet option. However, this healthy tag is not  supported completely by scientific studies and research. 

Studies do show that vegan diets have some positive effects on your health, since veganism lowers your risk of developing type 2 diabetes, heart disease and diverticular disease. Sadly,  studies also showed that some vegans may have a higher risk of developing bone fractures if they had calcium and Vit D deficiencies. Other studies show that vegans and vegetarians may have a higher risk of getting a haemorrhagic stroke. 

Despite the rising popularity of vegan diets and the number of studies on their impact on our health why is there still no strong and conclusive evidence to encourage or discourage this practice?

☆The number of studies of vegans are comparatively fewer than other studies 

In order to scientifically understand the health impacts of vegan diets on human populations, data from a large number of vegans (who are still a minority worldwide) will have to be collected, assessed and monitored over a long period of time to see if they develop any different diseases compared to non-vegans. 

Two of the largest current studies tracking health effects of veganism include 5550 vegans and 2600 vegans respectively; numbers that are minuscule when compared to some health studies on over 400,000 meat eaters!!! 

Also, there are very few studies that have long-term data on vegans. This makes it hard to track how vegan diets might impact the good health of an abstainer. Without sufficient data on vegans to begin with, medical and scientific researchers will not be able to come to a conclusion on how vegans may be affected by certain diseases and also if they will be more or less susceptible to them in the long run. 

☆Vegan diets may not all be Nutritionally Equal 

Vegan diets are typically defined by the total exclusion of all animal products. But the type of vegan diet a person follows can differ substantially in terms of what foods they actually eat. 

Some vegan diets can be highly nutritious with lots of fiber and antioxidant-rich fruits and vegetables, mineral and protein-rich beans, lentils and whole pulses, and vitamin and healthy fat-rich nuts and seeds. A diet primarily comprising of some boiled pasta tossed in tomato sauce with a couple of slices of bread slathered in margarine or vegan butter may also be considered vegan - but definitely not healthy.

Therefore, the nutritional quality of different vegan diets would need thorough scrutinizing and assessment before concluding on the impact they have on our health. 

☆Food Supplementation and Fortification 

A vegan diet can be nutritionally deficient in vitamins like B12 and D, in minerals like calcium, zinc and iron and also on omega-3 fatty acids. Hence supplementation of the diet and fortification of certain foods is essential to maintain good health whilst following veganism. 

Both supplementation and food fortification can vary by food product or brand, change over time, differ by type, dosage and also by how regularly they are taken and by how efficiently the body absorbs and assimilates them. 

Supplementing a vegan diet with certain key nutrients might lower the risk of some nutrient-related health conditions like iron-deficiency anaemia and elevated plasma homocysteine. However, conclusively knowing how taking vitamin and mineral supplements and eating fortified foods affects other health outcomes is yet not understood.

☆Studies on new plant-based dietary alternatives 

Many new plant-based dietary alternatives are  being manufactured currently. They are now even more readily available in our local supermarkets and grocery stores. 

Aquafaba, the water from boiled chickpeas, is an alternative to egg whites in meringues and mousses. Flax meal and hot water can replace the whole egg in some recipes. Varieties of vegan cheese, made from ingredients like nuts, aquafina, coconut meal and vegetable oil are being fortified with vit B12 and calcium. Mock meats, mince and mock burger patties are plant-based, protein-dense and easy to cook. Jackfruit mimics the shredded, chewy texture of pulled pork. Seitan, made from wheat protein is being used as an alternative to fried chicken. 

These alternatives have become increasingly popular among vegans.

But since many of them are relatively new, there is no information on the nutritional quality of them, how often they’re consumed by vegans and in what amounts, and how these plant-based products affect long-term health.

☆Health Risk Assessment 

Our knowledge about the effects of different diets on our health often comes from large epidemiological studies, wherein researchers compare the risk of different diseases in groups of people with different dietary habits – eg. vegans diets versus non-vegan diets. These findings can only tell us about the health risks for groups of people and not for individual persons. 

One recent study showed that vegans (as a group) had a 2.3 times higher risk of hip fractures than meat-eaters. However, this does not mean that an individual is 2.3 times more likely to have a hip fracture if they go vegan. Different genetic and lifestyle risk factors contribute to a person’s overall health and disease risk. 

A lot more in-depth studies and tons of information will be needed for us to get conclusive answers on the overall health impacts of veganism. This implies that world over, data has to be collected and collated from thousands of vegans and these vegan study subjects have to be  tracked over extensive periods of time. 

Stay knowledgeable,  stay blessed with good health...always!!!

Mango… The “King of Fruits”

This “King of Fruits” is one of the most popular and nutritionally rich fruits in the world with a unique taste, flavor, texture and health-promoting properties. There are over 1000 different varieties of mangoes.

Properties: 

• They are an amazing source of vitamins A, C, E, and B-complex as well as health-promoting flavonoids such as beta-carotene and alpha-carotene.
• They are powerful anti-cancer food and are specifically known to help prevent lung, breast, and colon, prostate, blood, and oral cancers.
• They are also highly beneficial in the prevention of strokes, heart disease, arthritis, cognitive disorders, respiratory diseases, and kidney disease.
• They are a good source of potassium, an important component of cell and body fluids which controls heart rate and blood pressure.
• The tartaric, malic and citric acid in mangoes helps to alkalinize the whole body and flush out toxic acids. 
• They are packed with enzymes and are a prebiotic food, meaning they contain compounds that stimulate and feed the good bacteria in the intestines which greatly aids in digestion and assimilation. 
• They contain a significant amount of pyridoxine (B-6) which is vital for the synthesis of serotonin and dopamine in the brain. Pyridoxine is also essential in maintaining hormonal balance and proper immune function as well as for helping the body break down sugars, fats and proteins. 
• They contain copper which is required for red blood cell production.
• They help prevent insomnia and provide for a better night’s sleep.
• They help to decrease LDL (bad) cholesterol because of their fiber, pectin, and vitamin C content. 
• Due to their high vitamin A content, they are also excellent for promoting good eyesight and helping to prevent night blindness and dry eyes. 
• They prevent anemia because of their iron content.
• They are wonderful for skin health and can be used to help clear clogged pores, eliminate pimples, and add a natural glow to the skin. 
• Since the fruit has a relatively low glycaemic index, moderate consumption of approx 2 slices of mango by diabetics will not spike blood sugar levels.
• Interestingly, the mango peel is also rich in phytonutrients.

Mangoes are one of the world’s most versatile fruits and can be used in both sweet and savory recipes. Use mango in your smoothies, shakes, salads, raitas, salsa, chutneys, jams, preserves, marinades and vegetable dishes. Blend green mango pulp with water, jaggery and a pinch of soonth to prepare a delicious remedy for heat stroke. Spices also pair well with mango … experiment with cinnamon, ginger, cloves, chili, cardamom, pepper, etc. to boost the flavor and nutrition of the dish. Experiment with finding new ways to add mangos into your diet. Your body will love you for it…. And do not forget to send us a recipe 😉

If you are not sure whether the mangoes you have bought are organic…or whether they have been artificially ripened with calcium carbide, wash them thoroughly and leave them overnight in a bowl of water,

A word of caution: Restrict your intake of this fruit if you are on warfarin therapy. Since mangoes have high vitamin A content, it could result in potentiation of warfarin activity and increased bleeding risk.

Do like and share if you benefit from this post  😊

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Healthy winter diet: The best foods to eat to stay well this winter

Although there are fewer foods that are in season in winter than in summer, winter boasts some surprising health superstars.

As the temperature begins to dip, our thoughts will no doubt turn to hot soups, shakarkand chaats, beet thoran, nihari, undhiyo, gajar ka halwa, noren gur sandesh, moong dal laddoo and other winter warming comfort food.

There’s nothing wrong with indulging a little over the winter months, but how do you make sure you get all the nutrition your body needs to fight off colds and flu?

Here are some top tips for what to eat to stay well this winter…

Start your day with porridge:-

Start your day with a healthy slow-release breakfast, which will keep you full of energy until lunch. Porridge or sattu made from oats, barley, gram flour, nachni/ragi etc are a great way to start your morning. Add nuts or seeds and some seasonal winter fruit like apples, pears, jardalu or dates.

Choose fruit and veggies rich in vitamin C:-

Add foods like sweet potatoes, tomatoes, Shimla Mirch and citrus fruits to your meals as they contain vitamin C, which plays an important role in the immune system and energy levels, especially important if you regularly exercise.

Look for sources of zinc:-

During the winter months, we can come into contact with viruses that can cause colds or flu. So, it’s important that our immune system functions normally and zinc contributes to this. Foods such as seafood, spinach, and legumes are good sources of zinc.

Eat more iron-rich foods:-

Red meats, lentils, and green leafy vegetables are good sources of iron, which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone to consider taking a natural iron food supplement.

Up your intake of vitamin B12:-

Fish such as salmon and mackerel, as well as milk, eggs, and cheese, are a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.


 5 of the healthiest winter foods you should be eating.
 
1. Tulsi, Pepper, and Ginger
 Nothing can warm you better than a cup of piping hot ginger and tulsi tea on a cold wintery day. Add some soonth (dried ginger powder) and you will keep colds, infections and a sore throat at bay

2. Dark Green Leafy Vegetables
Dark leafy greens, such as spinach, methi, amaranth (chaulai) and mustard greens (sarson) thrive in the chill of winter. These greens are particularly rich in vitamins A, C, and K and are also excellent sources of folate, important for women of childbearing age.

3. Citrus Fruits
Citrus fruits, including lemons, limes, oranges, and grapefruit, are at their juiciest in the wintertime and can add sunshine to the dreary winter. Citrus fruits are loaded with vitamin C—one medium orange delivers more than 100 percent of your daily dose. Citrus fruits are also rich sources of flavonoids. The predominant flavonoid in these fruits—hesperidin—is credited with boosting “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides.

4. Potatoes
Potatoes sometimes get a bad rap for being a white starch, thrown into the same category as white rice or white bread. But unlike those other starches, which have indeed been stripped of healthful nutrients, potatoes are whole foods that contain several beneficial nutrients. They are an excellent source of two immunity boosters—vitamins C and B6. They are also a good source of folate, which is especially important for women of childbearing age.

5. Dried fruit, Nuts and Seeds
Raisins, almonds, walnuts, dates, figs, pine nuts, chironji, pumpkin seeds, sunflower seeds, melon seeds, sesame seeds etc are all excellent choices in the winter. 

Stay warm, stay happy, stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Cooking WithOUT Alcohol

It’s the holiday season…a season to be jolly…a season to be in HIGH SPIRITS!!! So what do you do when a recipe calls for a specific kind of alcohol and you don't want to add it? Cooking with alcohol can be tricky, and not everyone wants it as an ingredient; if you're going to be serving the dish to children or to someone who doesn't drink alcoholic beverages, it's not always appropriate. Here are some suggestions which will help you substitute different alcoholic ingredients with non-alcoholic ones.

P.S The end result may be different from the original, but that does not have to be a bad thing

Amaretto
Instead of this almond-flavoured liqueur, simply use almond extract or almond essence. 

Beer or Ale
For light beers, substitute chicken broth or grape juice. For heavier beers, use a stronger chicken or mushroom broth or stock. Non-alcoholic beers may also be substituted.

Brandy 
Substitute apple or grape or orange juice. You can also use a brandy flavoured extract or vanilla or lemon extract if the recipe only calls for a small amount.

Calvados
Substitute apple juice for this apple brandy.

Chambord  
For this black raspberry liqueur, you can substitute raspberry juice, syrup or extract.

Champagne or Sparkling Wine
Sparkling white grape juice or ginger ale are fine non-alcoholic alternatives.

Claret or Bordeaux 
Non-alcoholic wine, diluted red currant or grape juice, cherry syrup work well.

Cognac  
This aged, double-distilled wine can be replaced with peach, apricot or pear juice.

Cointreau  
You can substitute frozen orange juice concentrate or regular orange juice for this French, orange-flavoured liqueur. If you use orange juice, first reduce (boil) it to give it a thicker consistency before adding to your recipe.

Curacao 
Liqueur made from bitter Seville oranges is another ingredient that can be replaced with frozen orange juice concentrate or reduced fresh orange juice.

Creme de Menthe  
This thick and syrupy, sweetened mint liqueur, comes in both clear and green varieties. If your recipe needs the green colour, just add a drop of green food colouring. You can use spearmint extract or oil mixed with a little water or grapefruit juice.

Framboise 
This is a French raspberry liqueur can be substituted with raspberry juice or syrup or even seedless raspberry jam, depending on the recipe.

Frangelico  
Italian hazelnut liqueur which can be replaced with hazelnut or almond extract.

Galliano  
This golden Italian anise liqueur has a very specific taste, but can be substituted with either anise or licorice extract.

Grand Marnier  
Another orange-flavoured French liqueur which is easily substituted with frozen orange juice concentrate or reduced fresh orange juice.

Grappa 
This is a very sweet Italian grape brandy, so you can use either grape juice or reduced non-alcoholic red wine in its place.

Grenadine  
The main ingredient in a Shirley Temple comes in alcoholic and non-alcoholic varieties, so opt for the non-alcoholic one.

Hard Cider 
Fermented, alcoholic cider can be swapped for apple cider or apple juice.

Kahlua 
This sweet, syrupy Mexican liqueur made with coffee and cocoa beans can be substituted with strong coffee or espresso combined with a touch of cocoa powder.

Kirsch 
Colourless liqueur made of cherries is easily replaced with any of the following juices: black cherry, raspberry, currant, or grape, or any of the corresponding flavours of syrup, depending on how thick you want your recipe.

Red Burgundy 
Dry French wine which can be substituted with a non-alcoholic variety, grape juice or red wine vinegar, depending on how sweet the recipe needs to be.

Red Wine
Non-alcoholic wine, chicken broth or stock, diluted red wine vinegar, red grape juice diluted with red wine vinegar or rice vinegar, tomato juice, and liquid from canned mushrooms are all possibilities.

Rum  
For light rum, use pineapple juice flavoured with almond extract. For dark rum, use molasses thinned with pineapple juice and flavoured with almond extract. You could also try rum extract flavouring.

Sake  
This Asian fermented rice drink can be swapped for rice vinegar, but be careful of the consistency. Vinegar will obviously be a bit more pungent, so use lesser.

Schnapps 
Flavoured, colourless liquor which can be replaced with the corresponding flavoured extract such as peppermint, peach, and so on.

Sherry  
Known as a dessert wine, sherry can be swapped for orange or pineapple juice in most recipes.

Tequila  
Agave nectar is an acceptable substitute for tequila .

Triple Sec 
Another orange-flavored liqueur which can be replaced with orange juice frozen concentrate or reduced fresh orange juice.

Vermouth  
The key ingredient in a proper martini, vermouth is a wine-based drink infused with herbs, which may be sweet or dry. If your recipe calls for sweet vermouth, use non-alcoholic sweet wine, apple or grape juice or aged balsamic vinegar. For dry vermouth, use non-alcoholic white wine, white grape juice or white wine vinegar.

Whiskey
This may be the one alcohol that can't easily be substituted with a non-alcoholic alternative. If the recipe calls for a small amount, it may be omitted altogether.

White Wine  
Use non-alcoholic wine, chicken broth or stock, diluted white wine vinegar or cider vinegar, white grape juice diluted with white wine vinegar, ginger ale, canned mushroom liquid, or water. For marinades, substitute with 1/4 cup vinegar plus 1 tablespoon sugar plus 1/4 cup water.

Enjoy the festivities and stay blessed with Good Health…Always!!! 

Warm regards,

Charmaine D’Souza.

World Mental Health Day - 10th Oct 2018 

Mental wellness plays a role in order to be healthy as a whole. The goal of ‘World Mental Health Day’ is to increase awareness about mental health and its importance in the overall health of a person. The theme this year is "Young People and Mental Health in a Changing World.” 

Youngsters today are vulnerable to eating disorders, mental distress and anguish, peer pressure and stress….more so than ever before. Our teenagers need to be sensitively handled. If their mental health issues are not recognized, diagnosed and managed expertly, it can lead to mental illness. The stigma attached to mental health prevents most people from speaking about their fears, apprehensions and mental traumas.

Research shows that nearly half of all mental illness begins by the age of 14…an age when youngsters have to tackle changes in their hormones, make new friends, excel in studies etc. All this leads to increasing stress levels. Alarmingly, suicide is now the second leading cause of death among those in the age group of 15 and 25.

We take our children for vaccinations, dental check-ups, eye check-ups…but mental health check-ups? Never! Preventing mental illness begins with awareness of early signs and symptoms. Good mental health and coping ability are of prime importance.

As parents, how can we help our young children build their mental resilience in order to dodge all the curve balls life throws at them? The answer to that is nutrition. The solution to most health issues can be found on our meal plate rather than on the shelf of the neighborhood chemist.

There is a strong connection between what we eat, how our body functions and how we feel.

The Gastro-Intestinal Tract (GIT) or gut is your secondary brain. It makes neurotransmitters like serotonin, dopamine, and cortisol, which are then carried to your brain. So if you are eating a healthy, unprocessed, balanced diet, more serotonin and dopamine are produced…. Else the stress hormone cortisol will be produced in amounts larger than the body can handle. This impacts:-

• Sleep
• Emotional Stability
• Appetite
• Thoughts
• Pain Threshold

In order to ensure the mental well-being of youngsters ( w.r.t eating disorders, depression, mood swings, stress, and anxiety), their diet should include the following:-

• Good Quality Proteins which provide Essential Amino Acids needed for physical & emotional health.
• B Complex vitamins
• Magnesium
• Zinc
• Selenium

Let us also ensure that our family environment is one where the child feels loved, valued, trusted and safe. Let us nurture a positive self-image…set an example by showing them how resilient we are. Most importantly, let us learn to accept who our children are, what are their limitations and what they are good at.

May we all be blessed with good mental and physical health…always !!!

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Men and their ‘Manopause’

You’ve heard of 'menopause'-that stage in a woman’s life when her sex hormone levels begin to decline, ultimately leading to the cessation of her monthly period. The term ‘manopause’ or andropause, however, is used to describe the correlating condition in aging males.

Symptoms of ‘manopause’ include:

• A reduced libido… sexual thoughts/desire/drive
• Trouble achieving/maintaining an erection
• A decrease in energy levels
• Mood changes/mood swings
• Loss of muscle mass and bone density
• Reduction in cognitive function

Chronic stress and a nutritionally deficient diet can inhibit the production of the male hormone testosterone. This hormone plays a vital role in male health. It impacts cardiovascular health, sexual health, total body composition, cognitive function, and mood. Men need to take care of their protein, essential fatty acids, zinc and selenium intake to provide the necessary building blocks for testosterone production. They should also try various methods to keep stress levels minimal because the ingredients needed for testosterone production are also used to produce the stress hormone cortisol. A highly stressed male body will make more cortisol and lesser testosterone.

What can you do to delay the onset of ‘manopause’?

• Eat a balanced diet rich in antioxidants, minerals and essential fatty acids to provide all of the building blocks for healthy testosterone production.
• Maintain a healthy body composition, keep body fat levels down to reduce the conversion of testosterone to the female hormone estrogen.
• Decrease sugar and alcohol consumption.
• Manage stress effectively. 
• Ensure good quality sleep to regulate cortisol production, which is crucial for maintaining healthy testosterone levels as you age.               

Most of the older couples who consult us take time to come to terms with manopause and menopause. Even if the more superficial aspects of testosterone deficiency are not of concern, the role that testosterone plays in wellness and aging means that all men who wish to live a long and healthy life should be looking to support their testosterone levels in a natural, holistic manner. So if you are feeling fatigued or cranky, your mojo isn’t wasn’t it used to be or you notice that you are losing muscle mass, chances are that your testosterone levels are on the decline. Please consult a qualified dietician/clinical nutritionist to address manopause scientifically.

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Listen To Your Body

New and contradictory findings in the field of nutrition, health, and wellness can be puzzling and overwhelming! Veganism is in! NO, it’s not! Coffee is good! Coffee is bad. Keto diets are a blessing! Yes, but what about keto flu, libido changes, bone density changes and the fact that in medicine, a keto diet is primarily used to treat epilepsy in children? Red wine is healthy. No, it’s not! The truth is that science is constantly evolving and things are rarely black and white.

The fact that there are so many unqualified people dishing out ‘gems’ of nutritional advice for free, makes the process of knowing what foods, diets, and health plans are the right ones even more difficult. These quacks have no real education in nutrition and health. They simply collate random bits of information from the internet, put it together and come up with skewed and absurd versions of scientific facts.

The best way to choose which plan is working for you is by listening to your own body....so that you do not have to hear it scream! By paying attention to what your body is trying to tell you, you will be able to find the right path to good health. Keep a record of what you feel when you eat certain foods. Is your dietary regimen making you feel lethargic and bloated, unable to clear properly, dull and listless? Or are you feeling light, happy, energised, with improved digestion and physical and mental satiety?

Just as in life, nutrition is all about balance and any extreme diet will never work in the long run….for anyone. Also, a regimen that works very well for your friend may not work at all for you. The blood type diet/Paleo diet/macrobiotic diet may have worked for you in the past, but currently, the vegan diet/ Zone diet/ intermittent fasting is keeping you healthy…so listen to your body and follow your gut.

Do your due diligence by researching the nutritional benefits of the new foods you are incorporating into your daily meal plan. Seek the guidance of a qualified dietician /nutritionist if you have a health issue. She will help you sort out good science from nonsense. More importantly, she will never sell you supplements, pills and portions…..although she may share the recipe to a spice mix which you can make at home ;-)

Stay curious, stay true, stay healthy, stay you!!! 

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Kidney Stones

The kidneys are among the most important organs in the human body. The kidneys help to detox and filter impurities from the blood, discarding waste products out and regulating fluid balance.

Kidney stones form when the kidneys are not able to process and excrete waste products, excess minerals, and toxins. The crystals of unprocessed minerals, especially calcium, begin to accumulate. Kidney stones, if they’re large enough, may cause tearing and pain, some even block urine flow.

Diet-wise, limit your intake of sodium, non-veg protein, foods rich in oxalates like palak, beetroots, buckwheat or kuttu, wheat bran, nuts, and chocolate. Excess supplemental Vit C, above 2000 mg, can also increase the risk of kidney stone formation.

The following tips should help improve kidney health:-

1. Water- Staying well hydrated is key to good kidney health. Up your water intake if you have high uric acid levels and are prone to kidney stone formation. Drink water at regular intervals through the day.

2. Lemon juice- Lemons contain citrate, which is a chemical that prevents calcium stones from forming in your kidneys. Citrate can also break up smaller kidney stones, allowing them to pass out more easily. Adding half a deseeded lemon to your bottle of water will help flush your system.

3. Basil juice- Basil contains acetic acid, which helps to break down the kidney stones and helps to reduce pain. It also lowers uric acid levels, which reduces your risk for future kidney stones. Simply add a few mulled basil leaves to your bottle of water or have 1 tsp basil juice thrice a day.

4. Apple cider vinegar- Apple cider vinegar contains citric acid. Citric acid helps to dissolve kidney stones. Apple cider vinegar can help alkalize blood and urine and increase stomach acids to prevent the formation of new kidney stones. Start with 1 tsp organic ACV (with the cloudy substance called mother) thrice a day.

5. Celery juice- Celery juice clears away toxins that contribute to kidney stone formation. It also helps flush out toxins from the body so you can pass the stone. Add 2 stalks of celery to your bottle of water. Celery acts as a diuretic and will decrease edema. It also helps lower BP, so it is a good option for those with hypertension. Do avoid if your BP is generally on the lower side.

6. SaCha’s TheraSpice- Using a heating pad or a warm compress like SaCha’s TheraSpice will help ease the pain associated with the passing out of kidney stones. Place the warm compress near your ribs or stomach or apply it on the area of maximum discomfort.

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

 SIBO Small Intestine Bacterial Overgrowth 

Good gut health starts with supporting greater diversity and numbers of 'good' gut bacteria in the large intestine.

In the small intestine, however, an overgrowth known as Small Intestine Bacterial Overgrowth (SIBO) is a sign of a digestive disorder. In this part of our gastrointestinal tract, we want less, not more bacteria.

Due to the fact that it is often a secondary disease, SIBO is difficult to manage and can take years to eradicate, if ever.

The primary cause is suspected to be a combination of decreased small intestine motility (muscular movement), bile acids and pancreatic enzymes. 

There are disease states that we know can lead to SIBO (secondary disease) and can be treated: 

• Active small bowel inflammation (e.g. Coeliac, Crohn's)
• Adhesive disease
• Collagen vascular disease
• Diabetic enteropathy
• Gut dysmotility
• Small bowel diverticular disease
• Small bowel structuring disease (e.g. Crohn's, NSAIDs)

Common symptoms overlap with those of IBS and include:

• Bloating
• Diarrhea
• Fatigue
• Malnutrition
• Nausea & vomiting
• Vitamin (esp. A, D, E, K & B12) & mineral (esp. calcium, iron, magnesium) deficiency
• Weight loss 

In addition, because of brush border inflammation, fructose and lactase (enzymes that break down fructose and lactose respectively) deficiency may develop as a result of SIBO.

Diagnosis is usually via the non-invasive Hydrogen Breath Tests where patients drink a lactulose or glucose solution. The resulting hydrogen or methane, which can only be produced by bacteria present in the small intestine, is measured. Your GP or gastroenterologist will interpret the results.

We know the following increase your risk of developing SIBO:

• Aging
• Alcoholism
• Chronic antacid/PPI use (leads to gastric achlorhydria)
• Coeliac Disease
• Gastroparesis (slow emptying of the stomach)
• GI infections 

Treatment is with antibiotic therapy for 14 days, followed by a repeat breath test and some dietary changes to address possible nutritional deficiencies and minimize symptoms.
The low-FODMAP diet is clinically proven to help manage IBS in around 70% of sufferers. Carbohydrate intolerance is common among patients with SIBO, and the Low-FODMAP diet may, therefore, be very helpful. Other possible treatment diets are based on anecdotal evidence and include GAPS (Gut & Psychology Syndrome diet) and SCD (Specific Carbohydrate Diet).

As with all diets, the choice of which is best suited depends on the patient and should be personalized by your nutritionist.

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Healthy foods for the monsoon

After the scorching summer heat, the monsoon showers are welcomed by all. They bring down the temperatures, ensure lush greenery everywhere and are a blessing for our farmers and for us:-)

The smell of the wet earth immediately after a heavy downpour conjures up images of a steaming hot cup of pudina chai and yum pakodas…baked, fried or air-fried!!!

Eating the right foods this monsoon is very essential because the wrong foods can give you an upset stomach and keep you away from work or school or play. Here is a list of foods to eat during this season to ensure you stay healthy.

Lentils: Both moong dal and masoor dal are easy to digest. They provide sufficient amounts of protein and calcium and are also a good source of dietary fiber. Pressure cook and then temper these lentils with curry leaves, ajwain, jeera, garlic and juliennes of ginger. You can even cool the cooked lentils and puree them to convert them into a yummy soup!

Soups: Be wary of eating raw salads this season. Instead, pressure cook your veggies, puree them, add fresh herbs and tuck into a delicious and heartwarming bowl of soup. To add a twist, grill the veggies esp bell peppers and then make the soup.

Herbal teas and herbal infusions: Bring a liter of water to boil. Add a couple of cloves, a few strands of kesar, 2 green elaichi, 10 mint leaves and 5 tulsi leaves. Steep for 10 minutes and pour into a flask (you can strain out the herbs and spices if you want to) Add a few slices of lemon…your immunity booster is ready! Drink this through the day.

Herbs and spices: In order to boost your immunity and also to enhance digestion, incorporate garlic, ginger, peppercorns, green elaichi, haldi, jeera, tulsi and mint into your regular meals. They have anti-inflammatory properties, keep the flu, colds, and coughs at bay and also help in digestion.

Gourds: Up your calcium, magnesium and manganese intake during the rainy season with gourds like bottle gourd or white pumpkin ( doodhi or lauki), red pumpkin ( bhopla), pointed gourd (parwal), snake gourd, bitter gourd (karela), ash gourd (petha), apple gourd ( tinda), ridge gourd ( turia) and zucchini.

Millets: Nachni, jowar, and bajra are rich in calcium and iron so add these grains to your rotis, theplas, bread etc to strengthen your immune system and to keep infections away.

So have a happy and healthy monsoon!!!

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Snoring

When asked if they snore at night, most people say they don’t…and then the spouse pipes in “YES!!! Loud enough to wake the neighbors”. Snoring is a natural occurrence – something that happens when you can’t move air freely through your nose and throat during sleep. Plenty of people are the victim or the culprit of sawing logs all night long.

Just about everyone snores occasionally, and it’s usually not something to worry about. But if you regularly snore at night, it can disrupt the quality of your sleep—leading to daytime fatigue, irritability, and increased health problems. Snoring can lead to irritability in both the snorer and the one lying awake because of the snoring. It has been the bane of many a happy marriage.
Snoring and sleep apnea are NOT the same thing.

Sleep apnea is a potentially life-threatening condition that should receive medical attention. Sleep apnea is typically caused by a breathing obstruction, which awakens the sleeper, at which point the person begins breathing again. Normal snoring usually does not affect the quality of sleep as much as sleep apnea.

Common causes of snoring:

• Aging- As you reach middle age and beyond, your throat becomes narrower and the muscle tone in your throat decreases. 
• Being overweight or not in shape- Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. 
• The way you’re built- Men have narrower air passages than women and are more likely to snore…though women can still pack a punch !! A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. 
• Nasal and sinus problems- Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Alcohol, smoking, certain medications- These can increase muscle relaxation leading to more snoring.
• Sleep posture- Sleeping flat on your back causes the flesh of your throat to relax and block the airway. 

Rule out sleep apnea and consult your doctor if you or your partner has noticed any of the following:

• You snore loudly and heavily and are tired during the day.
• You stop breathing, you gasp or choke during sleep.
• You fall asleep at inappropriate times, such as during a conversation or a meal or 5 minutes after you get into your car…and you are driving!!

Tips to prevent snoring:

• Side sleeping: If your snoring problem is minor, then just changing your sleep position might do the trick. 
• Using SaCha’s TheraSpice Hot Compress: Simply warm the compress and keep it next to your pillow at bedtime. The herbs and spices in the compress prevent nasal congestion. Check our website www.goodhealthalways.in for more details
• Drinking ajwain pani: Digestion plays a big role in our sleep patterns and indigestion can cause snoring. Eating large meals or having dairy or soy milk at bedtime can attribute to snoring. Drinking a glass of ajwain pani or a mug of ajwain tea after dinner can prevent snoring brought about by indigestion.
• Ginger steam inhalation: The sinuses can obstruct the airways, causing the mouth to open and the uvula, to vibrate and create the annoyance of an all-night snore. A ginger stem inhalation will help prevent this.
• Keeping your bedroom air moist: Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
• Losing weight: Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring. 
• Quitting cigarette smoking: If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
• Avoiding alcohol, sleeping pills, and sedatives: They relax the muscles in the throat and interfere with breathing. 

So if you snore (be sure to ask your spouse/bedpartner/roommate…if you haven’t been informed already via a soft nudge or a hard kick) please do something to stop it…to help yourself and your partner live happily ever after

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza

High Blood Pressure / Hypertension

Why does the doctor check your BP each time you visit him? Why is low BP or high BP such a big deal?

BP is a measure of the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries, which carry blood throughout the body. High BP or hypertension is dangerous...a 'silent killer'… because it makes the heart work harder to pump blood to the body and contributes to hardening of arteries, or atherosclerosis and to the development of heart failure.

Symptoms:

• Headaches
• Dizziness
• Shortness of breath
• Blurred vision

Causes of high BP:

• Obesity
• Smoking
• Lack of physical activity
• Too much salt in the diet
• Too much alcohol consumption
• Stress
• Old age
• Family history of high BP
• Chronic kidney disease
• Adrenal and thyroid issues

Remedies:

• Eat foods rich in potassium like bananas, watermelon, celery, parsley, mint, and coriander.
• Eat seeds like pumpkin seeds, melon seeds, cucumber seeds and flax seeds...... unsalted!
• Avoid salty foods and snacks including processed meats like bacon salami and ham, packaged soups,  wafers, sauces and pickles.
• Relax, exercise, meditate...do whatever it takes to get your stress levels down.

“One way to get high blood pressure is to go mountain climbing over molehills” - Earl Wilson.

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza