Natural Supplements for a Healthy Body – Part 3

At Turiya Wellness Center, we had 3 day wellness workshops from July 28-30, 2017. The topic on day 1 was Natural Supplements for a Healthy Body. The lecture was delivered by Dr.Sanjay, MBBS MDRD, Assistant Professor at the Department of Radiodiagnosis, K R Hospital, Mysore medical college and research Institute. We are sharing here the highlights from the talk as written down by one of the participants – Mrs.Geetha Naresh.

The third part of this 3 part blog is about daily recommendations for diet, nutrition and detox.

Recommended Daily Essentials (Golden Supplements)

  • Soak 2 to 4 Almonds, 2-4 Raisins, and 1 Dried Fig in a glass of water overnight. Almond helps in strengthening the body, and in building immunity. Raisins help improve prostrate health, strengthen the muscles, and relieve arthritic and rheumatic pain. Fig (Anjeer) helps increase hemoglobin levels and is recommended for anemia.
  • First thing in the morning consume the soaked almonds (after removing the skin) and raisins. Do not throw away the soaking water. See below for how to use it.

Recommended Daily Detox (Detox Drink)

  • Take a pinch of turmeric, pepper powder (those with stomach related or allergy issues avoid pepper) Amla Powder or syrup, or a squeeze of lemon juice, Ashwagandha powder, Triphala powder, Basil seeds and honey and mix well with the left over soaking water and drink every day on empty stomach.
  • Ensure honey is organic honey which is sold as wild honey in Organic Stores. Do not refrigerate it.
  • Pinch of pepper powder helps in absorption of turmeric in the system.
  • Honey and Amla act as anti oxidants.
  • Triphala cleanses your stomach
  • Ashwagandha is a rejuvenator and gives pain relief.
  • Ensure all products are paraben/chemical free
  • Turmeric helps patients with Alzheimers

Dhatu also carries SUPER GREEN CAPSULES. This contains Wheat grass, Spirulina, Barley Grass, Stevia, and Moringa. It comes in a box of 100 capsules and one Capsule a day for 100 days in a year is highly recommended.

Daily Dietary Recommendation

  • Golden Supplements (Badam, Raisins and Fig soaked over night)
  • Detox Drink
  • Multi-vitamin Capsule
  • Supergreen Capsule (once a day for 1oo days)
  • Vitamin D Sachet once a week for 4 weeks
  • One fruit a day – seasonal fruits
  • Carrots once a week
  • Leafy Greens once a week
  • Flax seeds (not recommended for people with high cholesterol)
  • Citrus Fruits : once a week
  • Along with the above replace Sugar and Salt as explained above and ensure oil used for cooking and frying as recommended in Part 1.
  • Avoid Polished rice and use Red Rice, Brown Rice, un polished rice, Rajamudi rice .
  • Avoid Wheat available in the form of Maida and try and use from wheat wheat, It is not suited for South Indians for daily consumption.
  • Millets may be used once or twice a week.
  • Moringa leaves if available in natural form from the tree is highly recommended for consumption once a week.
  • Avoid Meat and Meat products, Broiler Chicken, etc., as hormones are injected into the birds for weight and speedy growth and this in turn affects children and adults, and causes hormonal imbalance, muscle spasm, joint pain and over consumption causes Cancer, Gout, etc.

Disclaimer

  • Each body is different and may react adversely at times. So it is highly advised that consultation with a qualified dietician or a General Physician is taken before starting on any of the above if you have any chronic illness or disease.
  • Ensure the products are bought from a good Organic Store and check for labels such as GMP Certified, USDA or food certification.
  • Dosage and Diets are recommended for Adults only and not suitable for children.
  • No miracles can be expected in a week and it would take minimum 4 weeks or more to see the results/effect.
  • Each body is different and so keep observing for any discomfort, allergy once you start your dietary change and discontinue or continue as per comfort.

Natural Supplements for a Healthy Body – Part 2

At Turiya Wellness Center, we had 3 day wellness workshops from July 28-30, 2017. The topic on day 1 was Natural Supplements for a Healthy Body. The lecture was delivered by Dr.Sanjay, MBBS MDRD, Assistant Professor at the Department of Radiodiagnosis, K R Hospital, Mysore medical college and research Institute. We are sharing here the highlights from the talk as written down by one of the participants – Mrs.Geetha Naresh.

The second part of this 3 part blog is about important Vitamins needed for the body and how to make sure we get them.

Vitamin D

The best source of Vitamin D is the morning sunlight. Now we hear more and more Indians living even in South India having Vitamin D deficiency. Earlier it used to be a problem only for people living in cold climate, not having enough exposure to Sunlight. But now in most urban areas, our lifestyle involves being mostly indoors. We don’t make use of the morning sunlight which is natural, free and assured almost every. The blood test to test for Vitamin costs over Rs.1000/-, and most test results will show deficiency. However, the best ways to supplement this deficiency is free. Morning walk, basking in the morning sun, doing Yoga or Surya Namaskar in the morning – all outdoors – helps in eliminating this deficiency. For those with the excuse of time and space to spend time outdoors, there is an alternative available.

Vitamin D sachets which are available in most leading Medical or Organic Stores (60k or 60000 International Units or IU). Take one sachet of this and dissolve in one glass of water and consume once a week for 4 weeks and you will start noticing a stark difference in your energy levels. Anything in excess is toxic so just take it for four weeks @ once a week and this is enough for a whole year.

Vitamin A

Available in carrots and other green vegetables but mainly in Carrots. So include Carrots in your diet once or twice a week and you don’t have to take any artificial supplement.

Vitamin  B – B12

Available in plenty in green leafy vegetables, like spinach, palak, etc. Including in diet once or twice a week will give enough Vitamins B to B12.

However, ensure you wash the vegetables and greens thoroughly in boiled water, or organic liquid cleaner which helps in cleaning the vegetables and fruits thoroughly.

Vitamin C

This is also called a healing vitamin. Vitamin C helps revive/recover quickly from any injury, fracture, etc. While artificial supplements are available in all medical stores, we recommend taking lemon/lime juice, or any citrus fruits. Amla (gooseberry) if natural ones are available, it is recommended. However, it can be supplemented by consuming Amla Powder available in all leading Medical Stores or Organic Stores. Amla has Vitamin C and also is an anti oxidant. It is highly recommended for patients recovering from flu, viral infection, cough, cold, fracture, injury, etc., However people with gastritis and acidity problems need to check with their Physician before taking citrus fruits or Vitamin C supplements.

Vitamin E and K

For non vegetarians it is available in fish. Deep fried fish not recommended as Omega fatty acids are lost. While non-vegetarians can get artificial supplements in the form of fish oil or cod liver oil, for vegetarians it is available in the form of flax seeds which is a natural product.

Multivitamins

Supplement with multivitamin capsules. This covers 100 + vitamins A to K needed for adults.

Natural Supplements for a Healthy Body – Part 1

Natural Supplements for a Healthy Body – Part 1

At Turiya Wellness Center, we had 3 day wellness workshops from July 28-30, 2017. The topic on day 1 was Natural Supplements for a Healthy Body. The lecture was delivered by Dr.Sanjay, MBBS MDRD, Assistant Professor at the Department of Radiodiagnosis, K R Hospital, Mysore medical college and research Institute. We are sharing here the highlights from the talk as written down by one of the participants – Mrs.Geetha Naresh.

The first part of this 3 part blog is about better, healthier alternatives to Sugar, Salt, and cooking oil.

SUGAR : Replace with Jaggery Powder or Honey.

PS: Diabetics need caution even in consuming alternatives to white sugar.

NO Sugar, YES Jaggery powder, Honey

  • Jaggery Powder can be used instead of Sugar in beverages like coffee, and also for making sweet dishes. Honey is a great alternative to sugar in Tea.
  • White/yellow or light coloured Jaggery indicates the use of Sulphur or other preservatives and bleaching agents which is not good for human consumption. Jaggery should be dark brown in colour.
  • White sugar has a very high glycemic index and can lead to obesity, joint pain, diabetes and other lifestyle related diseases.
  • Natural sweeteners like Jaggery is rich in natural nutrients like vitamins and minerals that contribute to improved health.

SALT : Replace with Sea Salt, Rock Salt, Himalayan Pink Salt

PS: People with Hypertension or High BP, should consume salts with more caution.

NO tables salt(iodine) YES Sea salt, rock salt, Himalayan salt

  • Use only a pinch of even these unprocessed culinary salts
  • Do not use Processed Salts with high sodium content, or with added Iodine (though people living is the Eastern Part of India may have iodine deficiency). Added Iodine causes Thyroid issues.
  • Even salt marketed as Low Sodium Salt is to be avoided.
  • Use Natural Rock Salt/Sea Salt/Himalayan Salt

 

OIL : For cooking use oils that have high smoke point

It is interesting that Olive oil that is not native to India is being imported here, while Virgin coconut oil, that is native to India is being imported by western countries.

In India oil is used mostly for cooking, so oil is heated before being consumed. Olive Oil which has a low smoke point is not suitable for Indian cooking, and not ideal for our climate. Oil in general should be used in limited quantity.

NO Olive oil, YES coconut oil, ghee

VIRGIN COCONUT OIL : has a higher smoke point and also has many health benefits. However, it is not suitable for deep frying, re-heating, or over heating as that can lead to free radicals, which in turn increases Cholesterol levels, leave fatty deposits in joints, and lead to premature aging. So coconut oil is best suited for seasoning or in salads. Always try to use cold-pressed virgin coconut oil.

RICE BRAN OIL :  has a high smoke point and hence can be used for deep frying. At the same time it is advisable to use it sparingly, as when any food is deep fried, it loses lot of its nutritional value, and also can lead to health issues.

GHEE (COW’S MILK recommended) : While Ghee is very good and highly recommended even in Ayurveda, it should also be used in moderation as required by the body. Always go for Indian breed cow (Desi Cow) ghee that is certified by FSSAI/ISP/Agmark, as opposed to commercial ghee that could have oils or vegetable/animal fats mixed in. Also it cannot be ascertained to be from Cows. The Milk might be from Cows, Buffalo, Goat and other animals, mixed together. Ghee should also not be heated repeatedly and used.

Fermentation Method of Cooking Brown Rice

Brown rice is rich in fiber. It is a good source of manganese, magnesium and Vitamin B6. It is good for heart, helpful in weight management, and is effective in managing other lifestyle diseases like diabetes. Like any other whole grains, brown rice contains anti-nutrients and is rich in Phytic acid (phytates) – about 1.6% dry weight.

Direct boiling or pressure cooking of brown rice may take a longer time to cook and without much reduction in phytate content. The minerals in the brown rice thus cooked will not be bioavailable and is not much useful to the body. Soaking the rice for long hours will not reduce phytate content significantly.

There are two methods which can be employed to eliminate the phytic acid in brown rice:

  1. Soaking and Fermentation
  2. Germinating the brown rice or also known as GBR / GABA Rice

Soaking and Fermentation Method:

Method I:

The below method is a traditional Chinese method taken from a blog Stephen Guyenet blog(1)

  1. Soak brown rice in dechlorinated water for 24 hours at room temperature without changing the water. Reserve 10% of the soaking liquid (should keep for a long time in the fridge). Discard the rest of the soaking liquid; cook the rice in fresh water.
  2. The next time you make brown rice, use the same procedure as above, but add the soaking liquid you reserved from the last batch to the rest of the soaking water.
  3. Repeat the cycle. The process will gradually improve until 96% or more of the phytic acid is degraded at 24 hours.

Method II:

A study(2) compared the different brown rice wet processes (soaking, steeping and fermentation) to see which method is most effective. Fermentation was clearly the most effective process with phytic acid reduction up to 95%. Steeping of intact grains, as a first step of germination, was not significantly effective, only a reduction of 14–28% was obtained. During fermentation, as well as germination, decrease of phytic acid progressed with time. This will not only remove the phytate content from the brown rice significantly but also increases the other nutrients like vitamins B and C.

  1. Soak brown rice overnight and wet grind it into batter consistency. This batter is kept aside for fermentation for 24 hours. The batter can be used to make delicious pancakes.

(Recipe: Fermented Brown Rice Dosa Recipe replace millet with brown rice).

Method III:

Interestingly there exists an traditional Indian method of cooking brown rice (or white rice) which offers immense benefits. The method was given out by Mr. Murulidhar Kontum (3) (Advisor for S-VYASA, Advisor for Vishwa Mangala Gou Gram Yatra, Bengaluru) and is produced below:

“First cook your rice with enough excess water, so that when water remaining after cooking is drained off, any excess starch is removed with it. Instead of throwing this valuable starch solution down the drain, it is used constructively: half is offered to animals and plants, while the other half is inoculated with buttermilk and a pinch of fenugreek seeds – apparently because the strain of yeast that grows on fenugreek seeds is of particular value – and fermented overnight. The following day it is added to the pot in which the day’s rice is being cooked” and the cycle continues…

The above method offers following benefits:

  1. Removal of excess water from the cooking rice (all the ancient Indian texts related to rice cooking recommends this method) results in less calorific rice
  2. Valuable probiotics and yeast is added to the rice
  3. May result in significant reduction in phytates
  4. Rice cooked in above method is very valuable for people suffering from Arthritis and Musculoskeletal disorders

References

  1. http://wholehealthsource.blogspot.in/2009/04/new-way- to-soak- brown-rice.html
  2. Liang, J., Han, B.Z., Nout, M.R. and Hamer, R.J., 2008. Effects of soaking, germination and fermentation on phytic acid, total and in vitro soluble zinc in brown rice. Food Chemistry, 110(4), pp.821-828.
  3. Kontum, M. (2010). A traditional way of rice preparation with particular benefits for Arthritis and musculo-skeletal disorders. Journal of Ayurveda and Integrative Medicine, 1(4), 241–242. http://doi.org/10.4103/0975-9476.74421

Anti-Nutrients in Whole Grains – And how to neutralize them?

Anti-Nutrients in Whole Grains – And how to neutralize them?

Awareness is growing that processed and polished grains have been stripped of most of their nutrients and fiber. What is left is mostly starch. This starch is broken down by the body into simple carbohydrates which results in blood sugar spike. These blood sugar roller coaster rides have been linked to several lifestyle disorders like Diabetes and Obesity. People are hence shifting from polished white rice to whole grains like Brown Rice, Red Rice and Millets.

BrownWhile.jpg
Polished White Rice with the bran and germ missing. Brown rice with bran and germ.

 

The Anti-nutrient problem

Whole grains are basically seeds. In order to protect itself from pests and predators until it is ready to germinate, seeds have an in-built defense mechanism in the form of anti-nutrients. Anti-nutrients are natural compounds found in different foods, which interfere with the absorption of nutrients like vitamins and minerals. They can also inhibit digestive enzymes which are key to proper digestion.

The most commonly found anti-nutrient in whole grain cereals is Phytic acid. Phytic acid will bind with minerals found in food like iron, calcium, magnesium, phosphorus, zinc, copper etc., making a large percentage of it useless for the body. Another problem of Phytic acid is that it neutralizes digestive enzymes that are essential for breaking down carbohydrates and proteins.

So in essence, consuming nutrient rich whole grains which contain Phytic acid is as good as consuming processed food with all its nutrients stripped. The body is not able to enjoy the benefits from the nutrients.

How to reduce/remove Anti-nutrients

Thankfully it is possible to reduce or remove the effects of anti-nutrients through traditional methods of cooking like roasting, soaking, sprouting and fermenting. Roasting results in least removal of anti-nutrients, while fermentation offers the maximum removal.

SproutedRagi.jpg
Sprouted Finger Millet (Ragi) Grains

Dosas (Indian Pancake) is a great example where the anti-nutrient problem was addressed by traditional cooking technique of fermentation. Check here for a Millet Dosa Recipe

Finger Millet (Ragi) flour can be replaced with Sprouted Finger Millet (Ragi) flour to further reduce anti-nutrients. Instead of using flour, whole grains like millets and rice can be soaked and ground into batter as well.

In addition to reducing the effects of anti-nutrients, sprouting and fermenting adds a host of other benefits either in the form of increased and simplified nutrients that are easy for the body to use, or by introducing probiotics which are very beneficial for gut health.

Baapu’s experiments with food

Baapu’s experiments with food

October 2nd, on Gandhi Jayanthi, we cannot help but remember his autobiography “My experiments with Truth”. Baapu as he is fondly called, experimented with most of the essential aspects of life including diet and food, which remained a lifelong hobby. When he said “Be the change you wish to see in the world”, he meant practicing what you preach, and so he did. In his quest for a simple lifestyle, he also had to find food that allowed him to maintain his energy levels. His findings and preferences are included in his books “Key to Health”, “The Moral Basis of Vegetarianism” and “Diet and Diet Reforms”

Here are a few interesting anecdotes on his food choices:

On raw vegan diet:

Gandhi, apart from being a stanch vegetarian, also promoted a raw vegan diet. For several years his diet consisted of mainly seasonal local fruits, peanuts and olive oil (for fat). Prof N R Malkani, who became Gandhi’s close associate in Sind, recalled that when he first met him, “He was carrying with him a covered tin of groundnut paste which was called his ‘butter’ and when he sat down to eat, he devoured a lot of plantains with this groundnut butter.” In an excerpt from Diet and Diet Reforms, we also get to see that he started consuming Sprouted Wheat when experimenting with a fully raw diet.

gandhigoatmilk
Mahatma Gandhi having Goat Milk Curds at Tea with Mountbatten (Source: Arungandhi.net/Wikimedia Commons) 

 

However, he later had to add Goat milk (as he had taken a vow not to consume cow and buffalo milk), to his diet, as well as, cooked food, when his health started failing. He however kept looking for a way to eliminate all animal products from his life till the end.

On alternate sweeteners:

“The juice of the coconut tree can be transformed into a sugar as soft as honey… Nature created this product such that it could not be processed in factories. Palm sugar can only be produced in palm tree habitats. Local populations can easily turn the nectar into coconut blossom sugar. It is a way to solve the world’s poverty. It is also an antidote against misery.” Gandhi 3.5.1939. Gandhi also advised the consumption of jaggery, palm sugar, palm jaggery, but was vehemently opposed to white or refined sugar.

On cereals:

Gandhi believed cereals such as – wheat, rice, jowar, bajra was required in medium portions. Excerpt from his book “Key to Health”, “The cereals should be properly cleansed, ground on a grinding stone, and the resulting flour used as it is. Sieving of the flour should be avoided. It is likely to remove the bhusi or the pericarp which is a rich source of salt and vitamins and roughage, which are most valuable form the point of view of nutrition and for bowel movement. Important constituents of the cereals are lost with the removal of their pericarp.”

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Gandhi ji eating a simple meal at the ashram

About rice Gandhi ji said, “Rice grain being very delicate, nature has provided it with an outer covering or epicure. This is not edible. In order to remove this inedible portion, rice has to be pounded. Pounding should be just sufficient to remove the epicarp or the outer skin of the rice grain. But machine pounding not only removes the outer skin, but also polishes the rice by removing its pericarp. The explanation of the popularity of polished rice lies in the fact that polishing helps preservation. The pericarp is very sweet and unless it is removed, rice is easily spoilt. Polished rice and wheat without its pericarp, supply us with almost pure starch.”


We invite you to try eating like Gandhi. Unfortunately, what he considered simple and natural, has become the exception rather than the norm. Polished grains, refined sugars, and chemical rich fruits and vegetables are the conventional foods of the day. But we have to be grateful that there are still farmers growing foods in the traditional organic way, and we can still process foods in traditional ways like stone grinding.

Check out Dhatu Organics selection of whole grains, stone ground flours, sprouted foods, unpolished rice, natural sweeteners, and natural mineral rich salts. Visit Rasa Dhatu in Mysore to try our Organic 100% vegetatian cuisine like Roasted Vegetables with Peanut Butter, and several dishes made with millets, whole grains, goat milk and milk alternatives, as well as raw vegan delicacies. Visit Dhatu Stores for a complete range of Organic produce.

 

 

 

AASAI Gir Cow Milk

AASAI Gir Cow Milk

Started as a Social project by an organization called AASAI, to provide Indian Breed Gir cows to people who have experience caring for cows, so they will not have the capital expense, but are able to provide the care, nurturing, and homely atmosphere these cows need.

gir-5An other important creative aspect of this project is that a provident fund has been setup for the cows. A portion of the milk profit goes to this fund, so that the cows will be taken care of beyond their milking years by their own earnings.

Another portion of the milk profits is used to support two social Gir-1causes, one is a home for about 100 mentally challenged children and the other in an old age home for the financially challenged.

The milk of the Gir cow is 100% A2 milk. The A2 milk protein is much more easily digested by the body and is very good for health. The Gir cow only yields 6-10 liters of milk per day as opposed to the 30liters plus the hybrid verities can yield.

gir-6Further, the Indian breed cow’s urine, cow dung, milk, curds and ghee are used in the preparation of Panchagavya. This concoction when allowed to ferment becomes a potent natural fertilizer and pesticide and is of huge benefit to the farmer practicing Organic farming.

Team DhatuOrganics visited the two farms that 4 each of the Gir cows call home. It was indeed a joy to watch them roam free like wild beasts among natural settings, nuzzle and
care of their calves, and eat fruit and jaggery out of our hands. The farmers report that they are very soft and gentle creatures despite their huge size and form a deep bond with their care takers.

They are fed pure organic feed and treated using tranditional ayurvedic methods. gir-7Absolutely no growth hormones or antibioticsare used. Further the milk is packed fresh immediately after milking – unpasteurized and unhomogenized (so please boil the milk immediately after taking it home and store below 4 degree centigrade).

Limited quantity of this pure Gir cow milk is available at Dhatu Organics and Naturalsstores in Mysore. Please call to make reservations or walk in to pick It up on a first come first served basis.
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