Cacao v/s Cocoa

I use cacao powder in all my recipes that ask for chocolate or cocoa. This is one of my favorite cookie recipes. I had been thinking of writing  a brief on the basic difference b/w the two and their respective benefits.

The basic difference between cacao and cocoa is that Cacao is raw and minimally processed. It is made by cold-pressing unroasted cacao beans. The process keeps the living enzymes and removes the fat (cacao butter). It is considered to be the biggest source of antioxidants and magnesium. There are three natural by-products of the cacao tree and I use and love all three of them - Cacao butter, powder and nibs.
The Cacao fruit tree produces cacao pods which contain the cacao beans. The outer lining of the inside of the cacao bean is the fattiest part of the fruit which is buttery in texture and resembles white chocolate in taste and looks - this is called cacao butter (I make an awesome cacao butter moisturizer at home- will post the recipe soon).
After removing the cacao butter, the bean is then used to make raw cacao powder. You can use this powder in baking, smoothies, milk shakes etc.
And cacao nibs are simply raw cacao bins crushed to bits.

Cocoa on the other hand is the heated form of cacao that is more popular and commercially more easily available. Cocoa despite going through higher temperatures of heat during its processing still manages to retain surprising high level of antioxidants. If you are buying cocoa choose a version with no added sugars, milk fats and oils.

Chocolate bar - When buying chocolate choose the one with really high cocoa content - at least 60-70% or higher. The higher the cocoa content the darker the chocolate and it also means that it has less amount of other not-so-healthy ingredients such as sugars, processed oils, flavorings etc.

A high quality chocolate should contain just about 3 to 4 ingredients: chocolate, cocoa butter/ cocoa mass, and/or cocoa liquor, plus sugar. Anything beyond that is all crap such as milk or milk products, any oil, soya lecithin, emulsifiers, ‘natural flavour’, or preservatives.
Finding out how your chocolate was processed might be a super tedious process but it will tell you a lot about how healthy your chocolate actually is - Drying cacao beans in the sun instead of roasting them preserves many of the chocolate’s delicate nutrients. Make sure that their processing temperature is not over 110°F. Avoid chocolate whose processing includes “Dutching”, an alkalization method that actually removes the polyphenols, which add the characteristic bitter flavor to the finished product.

I buy my cacao products from the bulk section of my health food store. If I am correct, Whole foods carry Nutiva brand cacao and cocoa powder which are organic although I do not know much about how they process it.

Soak your Nuts, Seeds, grains & Legumes

I have read this over and over that soaking your seeds, nuts and dals overnight or even for a few hours is really beneficial to health. I think most Indians are used to soaking their whole dals i.e chickpeas, kidney beans or whole mung dals but I always thought the idea behind it was to facilitate and accelerate the cooking process and if I am not wrong most Indians also grew up eating overnight soaked almonds. But besides that somehow I never thought of soaking any other of my grains or seeds. Well it turns out soaking all these 4 categories of foods - seeds, nuts, grains and legumes is super important and super good for us. Let me explain why -

1. Ever wondered why the seeds and nuts that sit in our kitchen cabinet do not grow into plants. It is because grains, seeds and nuts all have enzyme inhibitors that prevent the seed from germinating until there are proper conditions for growth (right soil, water and sun etc). So when we eat these seeds, nuts and grains we are ingesting these enzyme inhibitors which interfere with our body's own enzymes' ability of breakdown and digest food.
2. When we soak, we not only break down these enzyme inhibitors, we also stimulate the germination process, gearing the seeds and grains towards the growth process and these active, live seeds are much more nutritious and healthy.
3. Soaking also helps break some of the hard to digest proteins contained in them for easy assimilation.
4. Phtytic acid: All these 4 foods also contain something called phytic acid (an organic acid in which phosphorus is bound) in their outer covering or bran. Phytic acid binds with essential minerals like calcium, iron, magnesium, copper and especially zinc in the intestinal tract and block their absorption. (Most of these foods also contain something called Phytase - a natural enzyme present in varying degrees in all these foods which when properly activated helps breakdown phytic acid and thereby making all the nutrients more bioavailable.) Soaking allows enzymes such as Phytase and others organisms to break down and neutralize the phytic acid and thus significantly improving the nutritional content of these foods.
5. The Proper way to Soak: The best way to soak your grains etc is in an acidic medium. What that means is that along with water you need to add a hint of acid to the soaking water (use filtered water). The best two options are - Lime Juice or Apple Cider Vinegar. For every 1 cup of grain add 1 tablespoon of acidic medium. There is not after taste of vinegar left in the soaked grains - just rinse them well in the morning and you are good to go. 
6. You could also use dairy based acidic medium such as yogurt, kefir or buttermilk for soaking as it also provides the additional benefits of lactobacilli bacteria but the use of this medium would have to depend on the recipe that you are planning to make plus there are some conflicting views that the calcium in these mediums might effect the breakdown of phytic acid. (I personally have not tried this)
7. Soak Time: It's ideal to soak grains 7-8 hours or overnight for best results. Some nuts like cashews, pumpkin seeds and walnuts can be soaked for even less time - about 4 hours is usually enough.
8. Large Batches:  This is especially helpful for people with small kids - make large batches of soaked nuts and seeds that can be eaten as impromptu snacks. You can soak a big bowl of nuts and seeds of your choice overnight and then rinse them out. Place them on a baking tray and put them in the oven on the minimum available temperature - nothing more than 150F (the lesser the better) for 12-24 hours. It will take this much time for them to dry out and turn crispy again. A better alternative is to use a dehydrator but I am guessing not many people have one so an oven should suffice. Store them in an airtight container for a few months - walnuts will need refrigeration. 
9. It's important to note that few grains such as Oats & Corn  do not contain enough Phytase (the good enzyme) to eliminate phytic acid even after soaking. Other grains such a Wheat, rye and buckwheat (non-grain) contain high levels of phytase. So it would be best to soak oats and corn for a longer period of time say 24 hours with a bit of buckwheat groats mixed in. 

Source: 1, 2

Yoga - Videos I love

I don't know about any of you but my mind is a wild horse. There is is no knowing where it's gonna leap the next second. At any given point in day - I am juggling between focussing on the task on hand and the web of thoughts in my brain. It's such a struggle to solely focus on one thing at a time and the current digitalized culture isn't really helping the cause.  There are days in a row when I am totally on auto pilot mode - without actually taking a second to breathe or enjoy the surroundings and did I mention I don't have a regular 9-5 gig or any children. I can't even begin to imagine the chaos a working mom faces.

The only saving grace is that I am aware of this and recognize it as a serious hinderance to my emotional and overall well being. As part of my customary new year resolution - I decided to work towards being more present in the moment. I am slowly trying to coordinate by body and brain to function in sync - by actually paying attention to what I am doing especially even if its the everyday somewhat mundane chores.

One big change I have made in the past few weeks is my decision to use one gadget at at time. It might not seem like a big issue to many out there - but having the Television on in the background while working on my laptop with one eye on my iphone is (or was) a pretty common scenario in my house. And the icing on the cake is that I suck at multi-tasking(another concept I seriously believe is a product of this new hyper active digital revolution) - what that essentially means is that it used to take me double the time to answer a simple email as my teeny little brain couldn't compartmentalize. So now its either phone or computer and never both.

However, the thing that helps me the most in this effort is Yoga - which is what I wanted to talk about in the first place (excuse the long background story). I have been fairly regular at doing yoga for the past 2 years. And all I can say is that I have found my true bliss - when I am on the mat, focussing all my energy on my breath - tensions and worries of life just seem to melt away. It's way harder than I make it sound - I have to constantly remind my wandering mind to get back to it. But despite all that Yoga is the only thing that realigns me physically and spiritually - it's the one thing I turn to whenever I need to get some perspective in life. That being said, I think the only reason I stuck around to fall in love with this practice was because of this teacher I found near my house. I had tried my hand at yoga a couple of times before but could never really follow it on a long term basis and I think it was partially because I could not find a teacher that I truly admired.

These days I dont go to my yoga studio very often and try to practice more at home. Over the past few months I have discovered a few very good online sessions that I really like . So I thought I would share some of my favorites links that help me stay on track:

Breathing and relaxation focussed - Great for beginners and for anyone who wants to relax and loosen up a little

1. stlpl.co/1EpnEM8 
2. stlpl.co/1H9pHpR 
3. stlpl.co/1D6W16t 
4. stlpl.co/15Mk7IJ 

Yoga with Adrienne: A good instructor who paces her class well to help you grasp the fundamentals.

Intermediate Level: Involves some serious poses

1. Do Yoga with me: I like this site, they have lots of teachers offering free lessons in different variations and at diff levels of yoga. The instructor that I follow the most is Tracey Noseworthy.
2. Yoga with Dagmar: She is another great instructor whose lessons I have followed for a long time. She has a couple of videos on you tube - One, Two, Three
3. 10 Minutes Pilates Solution: I have tried a couple of DVD's with this instructor 'Lara Hudson' and they are again a pretty good place to start. You can probably find them on Netflix too.

These are the links of a few meditation sounds that I play in the background:

• OM Chanting: So So good
• Tibetan Healing Sounds: So soothing and perfect to play in the background
• Relaxing Music: Another good one

If you guys have any other online instructors or sites that you love, please share in the comments. 

Eating Raw Foods

Since the time I have become conscious of my food choices, I have read conflicting views on raw food diet v/s cooked foods. There are people who are completely off anything cooked and then there are some who believe eating raw food puts a lot of strain on your digestive system. I fall somewhere in the middle - I believe both cooked and raw food has its own specific advantages and I like to eat a good mix of cooked and raw stuff. The ratio changes from season to season - I tend to eat more raw in the summers and move to a warm diet made of more cooked food as winters approach. Here is what I have understood and concluded: 

There is no denying that temperature changes the chemical structure of the food, in turn destroying many of the vital nutrients our bodies need for optimal health and healing. That being said, not all heating is bad as cooking some foods such as grains and lentils unlocks their nutrients. This is a well know fact that all enzymes in the food are deactivated at a wet­-heat temperature of 118 degrees Fahrenheit, and a dry-­heat temperature of about 150 degrees. That is why foods and liquid at 117 degrees can easily be touched but liquids over 118 degrees will burn you - this is nature's way of telling you that the food is still alive and full of active enzymes. Because of this reason, these days I try and cook everything on a very low heat especially dals and Indian style veggies - it definitely takes longer but at the same time doesn't require constant monitoring and since I am not worried about burning anything I usually take care of other chores while the food is getting cooked. Investing in a good slow cooker might be another good way to transition to slow cooking.

I wanted to go a bit deeper into the role of enzymes and how they aid in digestion - I was quite fascinated by what I found. There are three major classifications of Enzymes: 

Metabolic Enzymes: The largest enzymes which play a role in all bodily processes including breathing, talking, moving, thinking, behavior and maintenance of the immune system. A subset of these metabolic enzymes acts to neutralize poisons and carcinogens such as pollutants, DDT and tobacco smoke, changing them into less toxic forms that the body can eliminate. 

Digestive enzymes: As the name suggests these enzymes help in digestion and there are 22 of these in total. Most of these enzymes are produced by the pancreas. They are secreted by glands in the duodenum (a valve that separates the stomach from the small intestine) and work to break down the bulk of partially digested food leaving the stomach.

Food Enzymes: These are present in raw foods and they initiate the process of digestion in the mouth and upper stomach. Food enzymes include proteases for digesting protein, lipases for digesting fats and amylases for digesting carbohydrates. 

This is why including raw foods in your diet is so important: The enzymes in raw food help start the process of digestion and reduce the body’s need to produce digestive enzymes. A diet composed exclusively of cooked food puts a severe strain on the pancreas, drawing down its reserves of enzymes. If the pancreas is constantly overstimulated to produce the enzymes that ought to be in foods, the result over time will be inhibited function.

As I mentioned in an earlier post - digestion is the most energy consuming function that our body performs. Depending on what you are eating your body may take anywhere from 15-30 minutes (juices and fruits) , 2 hours (salads etc) to up to 8 hours to digest improperly combined meals (food combination - a topic that needs a whole new post). Whenever you eat something - your body stops any of the repair or healing process that it might have been working on to focus on digestion and assimilating the food that you have just eaten.  When you eat raw foods - you are aiding digestion by providing the enzymes that help break down the nutrients in the food - thus helping the body spend less energy on digestion. The simple carbohydrates, vitamins, minerals and phytonutrients available in fruits and veggies are readily used as fuel by the body. That is the reason, you will not feel lethargic and sleepy after eating even a big bowl of salad. 

• Apart from their nutrient content and digestive assistance, raw fruits and veggies tend to be more bulky because of their higher water content as compared to their cooked versions - this extra bulk helps full you up - making you less likely to over eat. 
• Another effect of eating raw foods is higher content of fibre in your diet which results in better elimination and detoxing of your system. 
• Also, since you will be assimilating higher percentage of nutrients from raw foods your body will be well nourished on the cellular level and therefore may not have as many cravings as a result.  I have to tell you something about cravings - when you are eager to eat a particular food - its your body's way of telling you that you are low on that particular nutrient and need to refuel it. For eg. when you crave chocolate - your body is actually is asking for the magnesium in the cacao butter used in chocolates that helps in reducing stress and promotes relaxation. (NOTE: Although, the whole craving phenomenon is a bit more complicated than this - will write another post on this)
• You also get more variety of foods in one meal when eating raw thereby getting a more wide variety of different nutrients. For eg- a typical salad contains a mix of a couple of vegetables and greens whereas a cooked meal usually contains 1-2 veggies and a type of grain. 

When you transition to diet higher in raw foods, you might experience some uncomfortable symptoms like increased bowel movement, headaches etc as your body is trying to detox and eliminate as much waste as possible (because it does not know for how long this raw food diet will last and its built to take the most advantage of a good opportunity but when the system realizes that this is more permanent change  - it kind of settles down) These symptoms are all temporary and last anywhere from a day to at most a week.

Organic + Local: While we are on the topic I cannot stress on the importance of choosing not only organic produce but locally produced food as far as possible. Eating Organic ensures that your immune system will not have to waste its precious energy on fighting off toxins that sprayed on conventional produce. But going organic is not enough at least not in my opinion - what is the point of Organic if my tomatoes are coming all the way from Mexico and spending multiple days in transit. Try and shop at your local farmer's market or opt for CSA (community supported agriculture) boxes. In my personal experience, organic food tastes better than conventional produce for sure, but there is a marked difference in store bought organic produce and farmer's market stuff. 

Over the last 2 years I have gradually increased my intake of raw foods. On an average, I will say our diet is bout 50% raw. Our weekday breakfasts are usually a glass of green juice and a fruit bowl, some kind of salad for lunch on most days and dinners are almost always something cooked. Weekends are when we eat a typical Indian meal - with dry cooked veggies (sookhi sabzi) or Rajma-Chole etc. This format works well for my household and like everything else in life you will have to find your sweet spot.

Beauty is truly Skin Deep

Let me start by saying that the human skin absorbs almost 60% of the products that you apply on it. So, everything from your soap, lotion, shampoo to your night creams are being absorbed directly into your system. There is so much information out there regarding the toxic chemicals beings used in all the skin and hair care products today and that includes even the most expensive and upscale designer brands and yet we tend to ignore this as 'How much careful can you be?' At least was my stance as I used to find the jargon mind numbing and way too confusing. Anyhow, I have tried to break down the whole issue in simpler to understand terms but still its a long read full of scientific sounding names:

US federal government doesn’t require health studies or pre-market testing on personal care products. Manufacturers are free to put just about anything they want into cosmetics which include everything from soaps, shampoo-conditioners, skin creams to deodorants, sun screens and toothpastes. Many of the things we use as “soap” are actually harsh detergents or chemical cocktails. There are at least 100 chemicals that have been banned in Europe but are not regulated in the US. Deceptive packaging is another problem - the industry goes to great lengths to hide the chemicals used - just because the label says 'Natural' it doesn't mean that a product is chemical free. Its important to look beyond the labels and keep an eye out for the actual ingredients used. Here is a list of the few toxins found in most skin and hair care products:

SLS or Sodium Lauryl Sulfate: is one of the biggest culprits. Also, marketed under the variant SLES (Sodium Lauryl Ether Sulfate) or Sodium Laureth Sulfate. SLS is widely used in all kinds of soaps, hair shampoos even car cleaners and floor cleaners because of its corrosive powers - it attacks grease readily. It cleans the skin by corrosion i.e it rips your skin of its vital protective oils and thereby messing up the skin's ability to effectively regulate moisture. Just to let you know SLS is also used for testing in labs as a skin irritant. SLS is used on test animals to irritate their skin and then test the effectiveness of the various healing lotions.

Another serious issue with SLS is related to nitrate contamination. SLS reacts with many types of ingredients used in skin and hair care products and forms nitrates (nitrosamines) that are a deadly class of carcinogens. And because of the severe penetrating power of SLS, large amounts to these carcinogens are being absorbed into your system via your skin. (Source)

Synthetic fragrances: Artificial fragrances are usually added to mask the strong smell of various toxic chemicals used in the product. Whether its soaps, perfumes or deodorants, the manufacturers are not bound by FDA to reveal the ingredients of the fragrance as they are considered 'trade secrets' which basically means you have no way of knowing what's in the perfume you are using. Most of the time, synthetic chemicals and cancer-causing toxins like phthalates are used to make fragrances last longer. Phthalates are not listed as ingredients on product labels; they can only be detected through laboratory analysis. Two of the most toxic phthalates, DBP and DEHP, have been banned from cosmetics products sold in the European Union but remain unregulated in the US.

Parabens:  Parabens are most common in personal care products that contain significant amounts of water, such as shampoos, conditioners, lotions and facial and shower cleansers and scrubs, in order to discourage the growth of microbes. Parabens have been found in biopsies from breast tumors at concentrations similar to those found in consumer products. Avoid products with any word with paraben at the end (methylparaben, ethylparaben, isobutylparaben, propylparaben)

or hydroxybenzoic acid or hydroxybenzoate. (Source)

Triclosan: This chemical, most often found in antibacterial soap is believed to disrupt thyroid function and hormone levels in people. The Environmental Protection Agency registers it as a pesticide, highly toxic to any living organism. When it mixes into wastewater, it can cause sex changes in aquatic life (Imagine that!!).  Health experts also believe that overuse of this and other antibacterial chemicals is promoting the growth of bacteria that are resistant to antibacterial treatment. It also creates dioxin, a carcinogen that has been found in high levels in human breast milk. Dioxins again have disruptive effects on the endocrine system and negatively affect thyroid functions. 

Few other chemicals to be aware of: (Source)

Benzidine: While benzidine is no longer produced in the US, it can be imported. It's a dye, used in hair colors, and guess what - its a carcinogen
Coal Tar: This carcinogen, while regulated by the FDA, is used to add color to cosmetics.
Lead & Aluminum: It's mostly found in lipstick, and can harm your brain (This needs a whole new post - coming up later)

Propylene Glycol: is the active ingredient in antifreeze. It is also used in makeup, toothpaste and deodorant. Stick deodorants have a higher concentration of PG than is allowed for most industrial use. Direct contact can cause brain, liver and kidney abnormalities. The EPA requires workers to wear protective gloves, clothing and goggles when working with it. And yet, the FDA says we can put it in our mouths!!

DEA (Diethanolamine), MEA (Monoethanolamine), TEA (Triethanolamine):

These three chemicals are hormone-disrupting chemicals that can form cancer-causing agents 

Think long and hard the next time you are in the market for any kind of skin or hair product (soaps, shampoos, creams, deodorants, toothpaste etc) and consider the long term effect of repeated use of these chemicals. You can visit the EWG's (Environmental Working Group) website to read more on the topic and even find out the safety ratings of your products.

My Solution:

Since finding out about all these harsh chemicals in my so called beautifying products - I have moved to as natural alternatives as possible. In fact, nail paints are the only chemical laden products that I still use and after writing this piece - I guess that switch will happen sooner than later. My philosophy is simple I pick up products with the shortest and most easy to understand list of ingredients. Here is the list of the brands of various products I like:

. 

Soaps: I talked about them in this post. Here are the ones I use

• Camamu Soaps: Its a Portland based company that sells these handmade soaps. You can find them on Amazon also at times. I am a big fan of their soaps. I use their body bars (WeedyGoat soap & Queen Bee soap) as well as shampoo bars (in particular the Henna shampoo and the Neem oil one). They use simple natural ingredients (few are even organic) that are all listed - its a big relief to see no crazy sounding chemicals in the list.
• Bubble Farms Soap Company: Another local company based in Alameda. They use pure beeswax and honey from local beehives to make small batches of soap. Again what I love is their short and simple ingredient list. They are not available on Amazon but you can order them on their site.
• Griffin Remedy: Another brand that I use at times, its made locally here in San Francisco. I particularly like their hand soaps and Anant likes his hand/body lotion - not too sticky. Although, for all their other products I find the ingredient list to be a too long and complicated for my liking. Find them on Amazon here
• Dr. Bronner's Pure Castille Soap: This is one of the most popular brands used by health conscious people plus it the least expensive of all It has a clean and simple ingredient list and the best part is that this soap is multi-purpose i.e people use it as a shampoo, body soap, dish cleaner and to wash clothes. They also sell an even milder baby soap. Here is the Amazon link

I don't really use any conditioners, if I feel my hair is getting too dry - I just put some yogurt in my hair for 10 mins before washing it off.

Deodorants: 

Burt Bee's Herbal Deodorant: This is a very popular product although I have yet to try it. I am planning to make this my next purchase. Find it here on Amazon

Schmidt's Natural Deodorant: I have been using this for a while and quite like it. Although, it comes in a jar and it takes some time to get used to its application - it does it's job and I really like the Bergamot + Lime combination

SoapWalla Deodorant Cream: This is another good brand but I have not personally used it. I don't think will be giving it a try as the 1st two options fit the bill perfectly for me.

ToothPaste:

Nature Gate: This is the brand I used till last month - I was happy with it in terms of the flavor and the cleanliness aspect. In fact the ingredient list is decent too with the exception of  mysterious 'natural flavor' used.

Uncle Harry's: This is the one I am using currently - its unlike your regular toothpastes - as in it has a more spicy flavor and definitely takes some time getting used to but I am happy with the results so far and love its short and sweet ingredient list.

Creams & Lotions:

We use different kinds of pure oils in place of creams and lotions. The most common being organic
Coconut oil - I used it as body lotion and Anant uses it instead of hair gel

Argan Oil: I absolutely love this Josie Maran oil. Its super light and gets absorbed into your skin pretty quickly. It works best as a night face and eye cream.

Jojoba Oil: I use this as a day moisturizer after shower as its light and works for pretty much all skin types.

Sunscreen: Badger is the only brand I have found that has acceptable ingredients but boy is it sticky. I use it only when I am planning to be in the sun the whole day - like a park or beach otherwise I let my skin make some much needed Vitamin D

Shaving Cream for Men: Proraso is the brand we use. It is a cream (not foam) and works best with old fashioned shaving i.e with a classic open double edged razor. I find this brand only on Amazon

Men's Deodarant: Anant uses Aubrey Organics Men's Stock and is quite happy with it

I think this just about covers all the products that we use. 

Juicing 101

Juicing, green juicing in particular has become the new nutrition fad but trust me this is one fad that pays off both in the long term and short. Let me start by saying that once I started juicing I never looked back. I have gone off the wagon in terms of other healthy habits but not this one - once your body gets used to its pure goodness, it will start craving it. 

I wanted to start with outlining a few basics:

• Easy absorption of nutrients: Digestion is the most energy consuming function that your body performs that is why we sleepy after a heavy meal because all our energy is being used up in digesting that meal. Juicing helps give your system a break while providing all the vital nutrients. It takes just 15-20 minutes for the juice to be digested and assimilated by our bodies.
• High Water Content: 70% of our body is made up of water therefore higher the water content of the food that we eat, the better it is. Fresh fruits and veggies are the only two food categories that have a high water content (6-8 servings of fresh fruit and veggies are recommended daily). Juice is the next best thing to whole fruits and vegetables and the easiest way to fulfill a part of your daily requirement - it not only ensures that you are taking in all the required nutrients but helps cleanse the system as well.
• Since all green vegetables are alkalizing, green juice helps maintain your pH balance.
• Use more greens and vegetables and add one or two kind of fruits. Pure fruit juice has high fructose concentration (sugar) even if its natural, its still sugar therefore its best to practice moderation
• Ideal way to take juice is on an empty stomach - drink it slowly (do not gulp it down). Wait for 20 minutes before you eat or drink anything else.
• Juice v/s smoothie: The biggest argument I have heard against juicing is that you lose the precious fibre. I agree that you need fibre in your diet but I consider green juice as a natural multi-vitamin and multi-nutrient supplement. The idea is to add juice to your already healthy diet (that comprises of plenty of fibre if you’re eating a moderately healthy diet). As I mentioned above, juice helps cleanse the system while providing all the nutrients - whereas smoothie albeit super healthy still puts more strain on your system. The main argument for juice is that it supplies all the nutritional needs of the body in a form that can be easily absorbed by the system.
• Kind of Juicer: There are a wide variety of juicers available in the market from as low as $100 (This is the one I started juicing with). This link will give you a brief on the types of juicers available and their pros and cons. This is the one I use currently - I would strongly recommend to start with the most basic juicer for a couple of months to figure out how serious you are about juicing and only then shift to a higher end model.
• You could also refer to this online Juicing Book that not only has lots of different juice recipes but it also gives you detailed nutrition analysis of each ingredient.  
• Start slowly and begin with a combination of fruits and veggies that you like in their whole food form. Also, you can start by juicing at couple of days a week and then move on to 5-7 days a week and maybe from there you could even move to a couple of days of juice feasting (not fasting). 

How I do it:

At home, we drink green juice on weekdays and a fruit juice on weekends (recipe below). On most days I try to make one and a half glass of juice in the mornings so that I can drink half a glass in the afternoons when I have a craving for a snack (afternoon juice doesn't happen everyday but I try). In addition to this I follow this up (1 or 1.5 hours later) with a bowl of fruits (whatever is on season and as much as I can eat) and then eat my lunch at around 12. Eating only raw and fresh fruits & veggies in the 1st half of the day gives your body extra time to eliminate waste and cleanse the system. If you plan to follow this, you will see a marked difference in your morning routine especially with regards to the call of nature
As for the leftover pulp - my juicer leaves extremely dry and very little pulp - which is basically pure fibre. I store the pulp everyday (although we don't end up using it always and it gets replaced with the next day's fresh pulp) and use it to either make a green tikki/cutlet mixed with buckwheat flour or add it to the rotis for dinner. Another point I would like to stress here is, if you can afford then please use local organic produce for juicing - it's an elixir that deserves the best possible ingredients.

There are endless combinations that you can try out for making a healthy green juice. These are the ones that I use regularly:

Green Juice Recipe #1

I prefer a more savory juice and therefore don't add any fruit to it. Some of you might look at the ingredient list and find it not appetizing at all but trust me it tastes yummy.

Makes 2 glasses

• 6 Kale leaves (I use dinosaur kale)
• 3 Chard leaves ( I use rainbow chard - just because I love the mix of colors)
• 3 collard leaves
• 7-8 dandelion leaves 
• 1/2 English cucumber
• 1 tomato
• 2 Celery stalks
• Handful of cilantro/parsley
• 1 inch piece of ginger
• Raw Turmeric (whenever I can find it in store)

Once we have the juice ready, we add lime juice to it - this masks any of the unpleasant taste that you fear the excess of greens might have given it. Anant adds salt and pepper to but I prefer it without.

We also add triphala powder and Spirulina/Chlorella powder to it. (Both are forms of algae and besides being potent detoxifiers, Spirulina is one of the highest sources of protein - its 65-71% complete protein) but let me warn you Spirulina does NOT taste good. If you are new to juicing - I suggest you skip this and maybe try it a later. You could also add a granny smith apple to enhance the flavor as they are more tart - I am planning to try to soon.

Green Juice Recipe #2

This is the recipe that my cousin drinks more regularly. I have tried it and really like it - it has the right mix of fruit and veggies.

• 3 carrots
• 1 beet root
• 2 celery sticks
• 1 big orange
• 4-5 kale leaves
• Handful of parsley

Weekend Fruit Juice Recipe:

The ingredients below are purely estimates, you can try out different proportions of carrots and oranges

• 7-8 carrots
• 6-7 oranges 
• 1 beet root
• 1 inch ginger 
• few leaves of mint

The Dairy Debate

For all those who don't know it, I come from a Jat family and if there is one thing Jats are known for (besides being loud and aggressive) - its their love for dairy. Dairy (in particular  buffalo's milk) and its byproducts had been a staple food in my diet since childhood - be it milk, yogurt, cream, butter or ghee I used to consume one or more forms of diary with each meal. 
I say had because I have eliminated diary to about 95% from my current lifestyle - I made this change last year when I was making a shift towards a more whole and plant based diet - the more I read about milk the more I was convinced that I was better off without it. 

This is a long post and includes all the information that I found useful during my research. Now all this is my personal research and point of view - just read and see what all appeals to your sense of logic and choose and apply that fits your lifestyle

Every mammal nurses its young but once they are weaned off they sustain on other forms of food and never go back to milk. Humans are the only species on earth that never gets weaned off - and we are the only species that drinks the milk of another animal - that's something to ponder over. 
US eats more diary products than any other nation in the entire world and with all their billion dollar subsidies it is without doubt one of the most political foods in America. 

Coming to the details:
(I have picked this information from the book Fit for Life) 

• There are two enzymes - renin and lactase that are needed to breakdown and digest milk. These enzymes are all gone by the age of three in most humans. 
• Milk has an element called Casein - which is 300 times more in cow's milk than in human's. Casein attributes to and is required for the development of big bones. Casein coagulates in the stomach and forms dense difficult to digest curds that are better suited for the four stomach digestive system of cows.
• Casein puts a tremendous pressure on the digestive system of humans which means the body has to devote more energy to digest or get rid of it
• Overtime some of this tough and dense material hardens and sticks to the lining of the intestines - interfering with the absorption of the nutrients. Adults who use milk products do not absorb nutrients as well as those who don't
• Also, the milk digestion process leaves a great deal of mucus in the body which is highly acidic and is stored in the body to be dealt at a later time.
• Many allergies especially asthma can be directly tied to Milk consumption. Ear infection in children has also been linked with cow's milk and formula consumption.
• Many studies consider Casein as major contributing factor to Thyroid problems
• Btw Casein is the base of one of the strongest glues used in woodworking
• Add to it that diary products in the US are highly processed - the high heat of pasteurization (anywhere b/w 145F for Vat Pasteurized to 280F for ultra pasteurized) destroys not only the bad bacteria but almost all the good bacteria and enzymes. Milk enzymes can take heat up to 117F (try touching the milk at 117F and you will not burn your fingers v/s 118F which will burn - this is nature's way of telling that all the enzymes are intact) and not to mention the high doses of antibiotics cows are treated with to increase milk production - some of these antibiotics are passed on to your system through that milk. Source: RawMilk Campaign
• Calcium: Now, let's talk about the calcium - one of the biggest reasons milk is considered a health food is because of its high calcium levels. There are a few reasons why milk might not be the best source of calcium. First, the calcium in cow's milk is much coarser that human's milk and is tied up with Casein making it difficult to be absorbed by the body. Secondly, the pasteurization and homogenization of milk degrades the calcium making it hard to utilize. Thirdly and most importantly there are so many plant sources of calcium such as leafy greens, raw nuts and seeds. Raw sesame seeds - they have the highest calcium content of any food, Kale has more calcium than milk and more Vit C than an orange. 
• Also, let me clarify that the main role of Calcium in the body is to neutralize the acid and most people who are calcium deficient are not because they are not getting in enough from their diet but because they are eating highly acidic diets and their calcium reserves are being used up by the constant neutralizing being done by the body. All dairy products are extremely acid forming except Butter/Ghee
• Yogurt: Another dairy product that is considered a must due the amount of live cultures and healthy bacteria present in it. The fact is that most of the friendly bacteria in yogurt are already being produced by your body in adequate levels.

Alternatives to Milk:

• Almond and Coconut milks are a good option but please make sure that you are buying the purest and most unprocessed forms of these. (I am not a fan of Soy Milk -read it all here). You can easily make nut milk at home using a blender - I use my juicer.
• Another potential option is Goat's milk - If you have to have milk then switching to Goat milk might be a step in the right direction. Worldwide, more people drink goat's milk than cow's - it's only North America that primarily drinks cow's milk

Why Goat's Milk is better than Cow's: 

(Information Source: My New Roots) 

• Goat Milk is Easier to Digest than Cow Milk: Goat's milk has smaller protein molecule than cow's milk and are most similar to the ones found in human milk. The fat molecules in goat's milk have more thinner and fragile membrane - half of that of cow's - which results in lesser curd tension i.e coagulation and is much easier on the stomach. Goat milk takes 20 mins to digest in a baby v/s 8 hours needed for pasteurized cow's milk!!
• Goat Milk is more nutritious: It has more calcium, phosphorus, Vit A, some Vit B's and less cholesterol
• Goat Milk is non-allergic: Since goat milk does not have the complex proteins that are can cause allergic reactions in children like wheezing, coughing, ear infections and eczema etc it does not stress the immune system. Goat milk can also be consumed by most people who are lactose intolerant.
• Goat Milk has an alkalizing effect: Its one of the rare dairy products that does not produce acid in our system and in fact helps restore the pH balance. An acidic pH balance has been associated with fatigue, headaches, body aches, excess weight and blood sugar imbalance.
• Goat Milk Contains Twice the Healthful Medium Chain Fatty Acids:
  Goat milk contains twice the amount of medium chain fatty acids (such as capric and caprylic acids) than found in cow milk. These fatty acids are highly antimicrobial and help boost the immune system and enhance energy levels 

Where Do I stand:

I personally have been buying raw organic Cow's Milk for the past 1.5 years which I heat at a very low temperature and take it off before it reaches the boiling stage. I had completely eliminated dairy from my diet for about 12 months and saw major improvements in skin and energy levels. These days milk is mostly used in our house for tea for Anant (once in a while I indulge too) and I use yogurt mostly for making salad dressings. 
As for Goat milk I had never tried it before - I just bought my first bottle of raw goat milk and let me tell you that contrary to my preconceived notion and popular belief that goat's milk is pungent smelling - it's not all that bad both in smell and taste. It will sure take sometime getting used to but it wasn't half as bad as I was expecting it to be.
Ghee was and is the only dairy product that I never cut off from my diet primarily because I love it too much plus its not acidic in nature.

The right way to make your Tea

I am big fan of non-caffeinated herbal teas and drink at least 2-3 cups a day. Its been a over a year since I moved away from the typical Indian masala chai (I do have it from time to time but am not addicted to it anymore) I especially like the calming effect tea has on me plus its always great to have a cup when you want to eat something but are not particularly hungry - basically, tea helps me avoid junk food.

I have tried a few different flavors and my current favorite is Rooibos. The rooibos plant grows naturally without any caffeine - which means anyone from children to expecting mothers can drink it. It has been valued as a magical herb in South Africa for ages as its rich in antioxidants and is anti inflammatory (helps with an upset stomach). I am planning to start drinking Chamomile tea at night as it helps you sleep better.

I used to make my tea the regular way - heat the water in a kettle, pour the water over tea leaves in a sieve and let it steep for a few minutes. Today, I learned that I had been doing it all wrong. You MUST cover the tea while its steeping - either put the leaves in the kettle itself or do it in a covered pot. The reason being - all good medicinal herbs contain volatile oils that escape through the steam if you do not cover the tea while steeping. I had no idea!!

Another, key point I would like to stress on is to avoid using tea-bags and buy loose tea-leaves and whole flowers primarily because the quality of loose tea is much better than what you get in those tea bags. Additionally, the tea bags are either made up of a variety of different forms of plastic or paper that has been treated with chemicals. So to be on the safe side, I use loose tea at home and keep a few bags in my purse for when I am out and about.

Importance of Chewing

We all have heard that we should chew our food properly - despite knowing in theory that this is a good practice, I have never really paid attention to it - so much so that I basically inhale my food. and add to this the TV viewing that happens during dinnertime, I am basically unaware of what I am putting in my mouth. I found this article on the real reasons chewing our food is good for us:

Chewing food thoroughly accomplishes many things:

1. It cleans your food before it hits your stomach since saliva is antibacterial. Certain food-borne bacteria can be killed just from chewing! 
2. It signals to the digestive system that food is coming, and the digestive system in turn starts producing digestive acids that help the body absorb nutrition.
3. Additionally, the enzymes in saliva play an important role in breaking down food and preparing it to travel through your digestive track.
4. You will get the optimal amount of nutrition and place the least amount of strain on your digestive system if you chew your food until it's completely liquid - the longer the better. 
5. On the flip side, not adequately chewing food puts a strain on the esophagus/the entire digestive system and can cause gas, bloating, sluggishness, loss of energy, stomach aches, cramps, diarrhea. yikes, right?!  
6.  Chewing stimulates the endocrine system, keeping your hormones in balance for a happier, younger-looking you. In particular, the parotid glands just under your cheekbones release a cell-rejuvenating substance, which gives you that youthful glow.
7. Added bonus: eating slowly and thoroughly chewing food makes you appreciate it more, gives your stomach time to signal your brain that it's full and prevents over eating!
8.  Scientists have also discovered that munching is magnificent for the memory. It may help keep dementia in the elderly at bay. It seems that the more you chew, the more short-term memory cells you develop. When people get older, they lose their teeth and start eating mushy foods. The short-term memory may be compromised because of this simple change in diet and behavior. Isn’t that amazing?

so CHEW CHEW CHEW. Chew until you think you can't chew anymore, and then chew some more - the recommended amount is 30 times per bite. I am slowly working at it. Eating my food slowly so as to thoroughly ennjoy the flavor and texture of each bite.

What the World Eats

National Geographic's infographic on what the world eats - very interesting comparisons
See the full report here - http://www.nationalgeographic.com/what-the-world-eats/

My top 6 healthy seeds

Like any other food, seeds are best when eaten in their raw natural form. In terms of nutrition - any kind of heating or roasting reduces/destroys the nutrients. Any oil will be vastly different in terms of its nutrient content than the food from which it was derived. That is because the oil is only an isolated portion of the whole food. For example, sesame oil does contain the fatty acids found in sesame seeds as well as the vitamin E and phytosterols but it doesn't contain any of the other vitamins, minerals, lignans,or amino acids that sesame seeds contain. Its not to say you cannot or should not use these oils but don't think you can replace your seeds intake by substituting them with their respective oils.

As a general rule, I do not take more than 3tbsp of seeds per day. 
You can Read about Seed Cycling and how you can use seeds to balance your hormones here. I try to follow this pretty religiously

1. Hemp Seeds:
Hemp seeds are truly a super food, as they are packed with an impressive list of nutritional attributes. Perfectly balanced with a 3:1 omega-6 to omega-3 oil ratio, they are also an excellent source of gamma linoleic and acid (GLA). Containing 10 essential amino acids, hemp seeds are composed of over 30% percent pure protein, making them an excellent daily protein source especially in a vegetarian diet. They are also composed of 40 percent fiber, the highest amount of any grain on earth.
Hulled v/s Whole Seeds: The hulled seeds - with the outer shell removed ( also called hemp hearts, shelled hemp) taste milder and pack more nutrients; the whole seeds give you more crunch and fiber. The hulled seeds need to be refrigerated and ideally should be added to cold foods
Hemp and marijuana are legally the same plant, but only one will get you high. The big difference is the level of THC in the plant, ie. the component of the cannabis plant that makes you high. Hemp has about 0.3%, marijuana has - 3%-15%

2. Sunflower Seeds:

The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake. Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E , selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.

3. Sesame seeds:

Sesame seeds are very high in calcium, magnesium ( helps lower Blood pressure), zinc (an essential mineral for producing collagen and giving skin more elasticity. zinc has also been shown to boost bone mineral density and bone health as a whole.) fiber, iron, B1 and phosphorus. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent many health problems, including PMS

Black v/s White Sesame Seeds: The nutritional values of Black and white sesame seeds are very similar although Black sesame seeds contain 60% more calcium than hulled white sesame seeds. (1 tbsp of whole sesame seeds (52 calories) contain 9% of daily recommendation of calcium.) I personally keep both whole black and white sesame seeds and use them alternatively on salads, fruit mixes and smoothies. 

4. Pumpkin Seeds:

Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA) and zinc -  which is important for prostate health (where it is found in the highest concentrations in the body). Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol and enhanced immune response. In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw.

5. Chia seeds: 

Chia seeds are known for their abundance of Omega-3 fatty acids, making them a great alternative from fish oil for vegans. These amazing little seeds are an excellent source of high-quality fats, as they are made up of a whopping 34% pure omega-3 oils. The omega fatty acids can improve your heart health and cholesterol levels, and can be helpful in losing weight. These seeds contain an abundance of antioxidants, as well as complete protein, a rarity in plant sources. They balance your blood sugar and give you steady energy that lasts for hours . Chia seeds are also a great source of fibre. You can easily store them at room temperature for months. It is tasteless and doesn’t need to be grinded like flax, 

I sprinkle these seeds on just about anything from salads, fruits, smoothies to yogurt. You can even eat them after soaking in water for 10 mins - the gel that is formed around the seed with the help of water has no calories and makes you feel more full. Because of their mild flavor and are incredible capacity  of binding liquids - they are great as egg replacers in baking recipes

Most nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you consume them. So if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them

6. Flax Seeds: 

• Flaxseeds are the #1 dietary source of a compound called lignans and the #9 source of polyphenols
• Lignans act as 1) phytoestrogens which help regulate estrogen levels in our bodies (important for hormone-related cancers such as breast and prostate), and are 2) beneficial fiber-like compounds which are important for digestive health (promotes motility and regularity) and immunity (the healthy bacteria in our colons use fibers for fuel – and these healthy bacteria are a part of our immune system)
• Lignans contain polyphenols which are antioxidants (also found in olive oil and berries) that protect our cells from damage and make our vascular system work more efficiently; polyphenols also support the liver byenhancing Phase 2 of the detoxification process
• Flaxseeds are also a rich source of the omega-3 fatty acid ALA and soluble fiber (important to cardiovascular health by decreasing LDL levels)

Flax is a pretty delicate seed that needs to be stored in an airtight container at cooler temperatures. It must be used in powdered form for the body to be able to digest it and extract the nutrients out of it. Ground flax seeds get rancid pretty quickly so either grind them at home in small batches (I do this) or store them in the fridge.
Find more details on Flax Seeds here

Ways to incorporate Seeds into your diet: 

• The most common and easiest way to eat more seeds is to add them to fruits, salads and smoothies. 
• You could also add almost all of the seeds to your to your morning cereal, oats etc. 
• Hemp can be easily added to pastas and stir fries (once they have cooled down a bit) and is a great way to get your kids to eat them. 
• Making seed crackers (heating would reduce their nutritional value but that's they are still going to be healthier than the store bought version) and using them in non-baked desserts is another great way to get some seeds into your diet. 

SOURCE: 1, 2

Easy Quick Spinach Soup

This is one of those soups that's easy peasy to make and full of nutrition plus its yummy.

Spinach has good levels of iron, but not quite as much as originally believed. It is important to note that there are two forms of dietary iron: 'haem' iron and 'non haem' iron. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. 
Spinach is also an excellent source of vitamin K (helps in blood clotting), vitamin A (beta carotene), vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.

Cooked v/s Raw Spinach: There is a big debate surrounding that spinach should never be eaten raw because it contains high levels of oxalic acid, which in excess can inhibit the absorption of other important nutrients such as calcium can lead to kidney stones. Lightly cooking spinach is thought to reduce the oxalic acid content. The key word here is excess which means different things to different people. For example, for a person taking anti coagulants or with history ff kidney stones, eating raw spinach everyday might not be recommended. But for a normal healthy person there is absolutely no need to completely ban raw spinach from your diet.  

I throw spinach in my dals especially dhuli mung and masoor and add it regularly to my scrambled eggs and salads.

Now the Recipe

• Take little bit of olive oil and sauté lightly 1-2 cloves of finely chopped or grated garlic.
• Then add spinach and little bit of water and give it one whistle in a cooker for the garlic flavor to come out.
• Open the cooker, let it cool a little and puree the mixture
• Put this in a pan and add 1/4th cup milk and little water (1/4th cup), lemon, salt and pepper and give it one nice boil.
• You can top it off with sunflower seeds.