Sataahar

Category: Healthy Living

  • Cazeus Testbericht

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  • Are Pea Shoots Worth a try?

    Are Pea Shoots Worth a try?

    Picture: Fresh Pea shoots taken from pixel photo

    We are sure that you have eaten peas since your childhood. But, have you heard about pea shoots before? Have you eaten them? Well, you should! 🙂 It is so healthy and tasty that it deserves your try. Anyways, let’s get into the business!

    These days, sprouts are gaining huge popularity among health conscious people. Pea shoots are one of the many sprouts, seedlings and microgreens. Confused what sprouts, seedlings and microgreen mean? Well, shoots have leaves and stems however sprouts do not. Pea shoots are a little bit grown up :). Pea Shoots are immature green leaves of pea plants which are harvested after a week to two weeks of germination.

    Peas are loved by people, be it green peas or dried peas. They are part of the regular diet of people in many countries across the globe. However, pea shoots are a fairly new subject. Its consumption is not as much as the consumption of peas. They are soft and have a earthy, juicy flavor.

    How Are Pea Shoots Grown?

    Usually, unprocessed/minimally processed dry peas are soaked overnight. Then, they are either left and for the next one and half days, rinsing two times a day or directly put into a tray containing soil. They are continuously watered for a week or so until they are ready to harvest. Usually, they do not require direct sunlight but plenty of daylight. They can be grown in small spaces, so if you think you do not have enough spaces or land to grow veggies, try pea shoots! Would you like a step to step guide to grow pea shoots? Let us know in the comment section! 

    How Nutritious Are Pea Shoots?

    Pea shoots are a good source of phosphorus, potassium, vitamin A, C and E. Pea shoots are also rich in compounds such as flavonoids, beta carotene and lutein which are potent antioxidants. As a minimally processed vegetable, the pea shoots also have a very good stability of their nutrient values and disease fighting compounds, when stored under refrigerated conditions for 10 days (1).

    Pea Shoots are reported to have higher percentage of protein and dietary fiber than the ones found in lettuces, which is a common salad eaten by people.

    How to Eat  Pea Shoots?

    Eat as salad just like you eat cucumbers. For a mild texture and flavor, toss them into pasta. When you’re in a hurry and don’t have time to prepare other vegetables, toss in your Daal or lentil soup! Eat as you please!

    Takeaway

    All in all, pea shoots can be a great addition to your probably boring diet ;). They are nutritious and full of disease fighting compounds. Besides, they are easy to grow at home too!

  • Saffron (Kesar) May Reduce Period Pain

    Saffron (Kesar) May Reduce Period Pain

    Most of the women (including some transmen) feel period pain ranging from mild to intense. Some take the help of pain relieving medicines while some use home based solutions such as using heat pads, doing specific kinds of yoga etc.

    In this article, we will discuss saffron and its benefits in menstruation pain. 

    Picture: Saffron Threads (taken from pixel photo)

    Crocus sativus L. is a flowering plant commonly known as saffron, is widely used as a spice and as a coloring and flavoring agent in the preparation of foods and cosmetics. If you are Nepalese or Indian, you might have eaten rice pudding or Kheer with ‘Keshar’. It has a subtle taste and aroma, which gives foods a deeper and richer flavor. Saffron is either purchased in powder or thread form, the latter is less likely to be adulterated and is recommended. Though it is very expensive, it’s not required in high quantities to produce a good flavor or even a health impact. Even a small amount goes a long way.

    Ok. Enough of introduction! Let’s find out whether saffron is beneficial during period pain and if so, the science behind it. 

    Saffron is reported to have several beneficial compounds such as crocin, safranal, flavonoids, and carotenoids. These compounds are reported to have pain relieving, antispasmodic and muscle relaxant properties. Benefits of saffron in many reproductive problems have also been mentioned in traditional medicine.

    There have been few pharmacological and medical studies of saffron, which demonstrate that saffron could be an easy and safe home based solution to tackle period pain.

    In a randomized control trial conducted in 2015, 88 female students were given either placebo or a capsule containing 30 mg of saffron. The findings of the research demonstrated that the consumption of saffron reduced the severity of PMS symptoms like anxiety and lowered the level of stress hormone cortisol in students suffering from the syndrome. 

    There has been another interesting study. Fukui et al. (2011) showed in a study of 35 women that smelling saffron for 20 minutes could change some hormone levels. This effect may be useful for the treatment of premenstrual syndrome, dysmenorrhea (menstrual pain) and irregular menstruation.

    How to Consume Saffron to Reduce Period Pain

    Soak 2-3 strands of saffron in water for 8 hours and drink that in an empty stomach for a month. It is very likely that your period pain is diminished. Not just that, you will probably feel lighter and happy as well.

    Caution

    Pregnant women should avoid high doses of saffron as it may induce miscarriage. Occasional consumption of kheer having few saffron strands should be okay.

    Takeaway

    Takeaway: Saffron is effective in relieving symptoms of PMS including period pain. 

  • 6 Weight Loss Mistakes to Avoid

    6 Weight Loss Mistakes to Avoid

    Losing weight sometimes can be tiring, frustrating and rough. We might be thinking that we are doing all the right things and not getting the desired results. Here are 6 of the mistakes people make while losing weight.

    Falling for Short Term Gimmicks

    In today’s world, fitness is a multi-million-dollar business. Here, countless fad diets are promoted, and many false promises are sold. Fad diets continue to be incredibly prominent and popular in the area of weight control, regardless of their scientific foundation or lack thereof. However, to lose weight quickly, people often fall for such diets. Research shows that many fad diets are nutritionally imbalanced, with worse diet quality ratings, especially when macronutrient composition is prioritized above micronutrient consumption. Not just that, some fad diets are difficult to maintain owing to boredom, monotony, expense, and unsociable eating patterns, and consumers are blamed if they are unable to adapt to the fad diet’s excessive expectations, resulting in a decrease in self-esteem and body image (1) (2). Furthermore, people, who adhere to such fad diets frequently regain the weight (3). Sometimes they even gain more than they lose (4).

    Setting Unrealistic Goals

    Unrealistic goals simply mean goals that are difficult to attain or least doable. Moreover, they are mostly ‘will power’ focused. Many of us have done this mistake, right? One fine day, we feel like, “oh I am going to change, I will start doing this and that or not doing this and that”. When we set such goals, and could not fulfil, we will get disappointed. We feel like we cannot do anything, right? In the excitement, we set such goals, however it is crucial to assess your reality, possibilities and focus on taking small but long-lasting steps. Take assistance from health care professionals, they are there to support! Seek peer support! Make your environment as such that it encourages you to choose healthier lifestyle.

    Eliminating Entire Food Category

    Many popular diets ask us to eliminate some foods or food groups entirely! Unless there is a solid health or other reason to eliminate some foods or food groups, we should be eating every food groups. It’s also equally important that our eating pattern is culturally suitable. You may have heard some people saying, ‘Do not eat rice, it makes you fat.” Or ‘Do not eat peanuts, it has a lot of fat in it’ etc. Some people entirely remove gluten without having a solid reason. Well, there are many examples. While focusing on macronutrients such as carbohydrates, proteins, and fats, those people often ignore micronutrients. Most of them also do not honor hunger cues. Unlike what we often here in social media, neither carbohydrates nor fats are our enemies. A well balanced and proportionate meal including all macronutrients and micronutrients is absolutely possible and healthy too.

    Not Being Consistent

    The biggest mistake we make while losing weight is not being consistent. Take an example, if you are a student and you just study first month of your degree, will you get your degree? No, right? Why? Because there is no consistency. To be knowledgeable and get a degree, one should study during the whole year or years with consistency, need to complete assignments and appear to exams.

    One reason that we fail to be consistent with your actions is focusing too much on result. Often, we forget to enjoy the process and honor small growth steps. We tell ourselves that we aren’t very close to accomplishing our goals instead of reminding ourselves of the little wins we make each day. Thus, it is better to focus on one thing at a time and taking mini steps towards your goal. Identify the areas that you can do more. Take Professional Help! We can help you, if you would like. Here is the link: https://sataahar.com/services/

    Eating ‘Healthy Foods’ in Higher Quantities

    Undoubtedly, we should eat more of healthier options rather than nutrient poor foods. However, if we consume more than our needs (even the healthier foods), it is more likely that we still gain you extra kilos. We have seen many people categories foods as ‘healthy’ and ‘unhealthy’ and thinking that healthy foods are healthy no matter how much we eat, and unhealthy foods are unhealthy and should not be eaten at all. But that’s not the complete truth. Usually, minimally processed foods are healthier in many ways than processed foods. However, if we go too much with them, it will still affect your weight. This is because, foods rich in essential nutrients can still be calorie dense. For example, you eat white bread every day. Now you realized that ‘oh, I will eat whole wheat bread now on’. If you eat even that whole wheat bread in quantity that your body does not need, it is still going to contribute to your overall calorie. Thus, checking your portion size and being mindful are crucial.

    Too Much Stress

    Chronic stress is associated with plethora of diseases. It can significantly impact our ability to maintain a healthy weight. High level of stress fluctuates our hormones and alters many bodily processes.  Even if you are so much stressed about your weight loss, it affects your appetite, hormones and ultimately may become a barrier in your weight loss journey. Thus, take it easy! Do not stress too much.

    Takeaway

    Every mistake we have made in the past are the learning experiences we gathered. With those learning experiences, we can definitely move towards progress. Remember, there is no shortcut to health, neither to weight loss. Take professional help if necessary!

  • Is Green Tea the Secret to Lose Weight?

    Is Green Tea the Secret to Lose Weight?

    When it comes to weight loss drinks, the name of green tea comes first. Green tea is also considered one of the healthiest drinks as people have been drinking it for centuries. Let’s talk about whether green tea helps in weight loss or not, if it does, how ? 

    What actually is green tea?

    Tea comes in different varieties (green, black, white, and oolong), but all are derived from the same plant: Camellia sinensis. Green tea is prepared by steaming the leaves of the Camellia sinensis plant. It is not subjected to the same fermentation process as other forms of tea. So it retains its beneficial compounds.

    tea garden, natural, green-2692217.jpg

    Why is green tea beneficial?

    Major beneficial compounds in green tea are catechins and caffeine. 

    Catechins, a complex mixture of polyphenolic compounds found in Cameillia sinensis leaves, account for up to 30% of the dry weight and are thought to be responsible for the majority of green tea’s benefits. (Epigallocatechin-3-gallate (EGCG), the most prevalent catechin found in green tea, accounts for over 40% of the catechin mixture by weight. 

    Caffeine is also a naturally occurring compound found in many plants including tea leaves. Caffeine is a stimulant, meaning it increases the activity of our brain and nervous system. That is the reason why it is consumed all over the world to boost alertness.

    Both catechin and caffeine are reported to augment metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses (1).

    Does consuming green tea actually make a difference?

    Let us dig into a few original and review research articles.

    Men who took green tea extract before exercising burnt 17 percent more fat than men who did not take the supplement, according to one study of 2008. Remember, they took green tea extract which is much more concentrated in terms of beneficial compounds than green tea. This suggests that consumption of green tea works better when one exercises (2).

    A more comprehensive review study* of 2012 reports that green tea did have a favorable effect on weight loss, but the effect was not substantial, and the authors considered that it was unlikely to be clinically relevant (3). 

    According to another study of 2016, 12 weeks of treatment with high-dose green tea extract resulted in significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol  and LDL plasma levels without any side effects or adverse effects in women with central obesity (4). 

    Another study of 2015 assessed the effect of green tea extract on fat absorption, resting energy expenditure, and body composition. Supplementation for 12 week in 60 men and women did not have a significant effect on any of the parameters assessed (5).

    So, until now, you may have noticed that results of the researches are inconsistent. And those with positive and significant results are usually are the ones using considerably high doses of green tea extract. Remember, green tea extract is a supplement derived from green tea (of course), which contains concentrated catechins and other compounds. Green tea extract supplements are reported to work, however high doses might have serious health impacts too. So, you really do not want to buy an extract and consume it without the suggestion of a doctor or nutrition expert.

    Takeaway

    Green tea has benefits, no doubt. However, when it comes to weight loss, it is not that significant. Drinking green tea without other strategies such as cutting calories and exercise is less likely to reduce body weight. To lose weight, consume green tea while also using other proven strategies such as cutting calories, avoiding ultra processed foods, regular exercise, stress reduction etc.

    *Review study refers to studies that summarize the existing literature on a topic in an attempt to describe the present state of understanding on the topic. 

  • Take Daily Dose of MEDS for Healthy and Happy Life

    Take Daily Dose of MEDS for Healthy and Happy Life

    MEDS? What is that? Is it a shortcut of Medicine? Which medicine or pills to take daily for a healthy and happy life? 

    No! MEDS is a simple approach for healthy and happy living coined by Satahaar: whole and mindful. To be honest, it is nothing fancy, complicated or difficult. It is actually a set of very simple, doable and science backed actions that we should follow to live a healthy and joyful life for ourselves and for others. 

    You have heard the quote ‘ prevention is better than cure’ right? You might also have heard the WHO definition of health. We take inspiration from these two in recommending daily doses of MEDS.

    First world M, here indicates mindfulness. Mindfulness has its origins in Eastern contemplative traditions and is frequently linked to the formal practice of mindfulness meditation. Mindfulness, on the other hand, is more than just meditation. It is an “inherently a condition of consciousness” that entails clear awareness of one’s present-moment to moment experience. Simply put, mindfulness is just being present.

    The modern world has a plethora of distractions. We check our phones countless times, we keep scrolling our social media and we do not even know what we are looking for. Even when we go to the toilet, we carry our phone and sit in the toilet for half an hour. We need constant stimulation and these devices and technologies that make us accessible are one of the big reasons why we are easily distracted and interrupted every second. Furthermore, the modern culture of multitasking, heavy consumerism, accumulation of possessions, desire for ever-growing wealth etc. are all taking a toll on our mental, physical and social health.

    Mindfulness while eating, listening to others, cooking, cleaning, driving, observing, reading, to be honest, mindfulness in everyday mundane activities of life makes our life less stressful, happy and content. 

    Mindfulness also helps to be more empathetic and observe what is going on around you, and view things holistically. This ultimately helps the whole planetary and social environment. 

    Thus, we urge you to be mindful in your actions, in your activities. Since, mindfulness promotes better performance, learning and overall health (1) , it should be your daily dose of MEDS. 

    Photo credit: Anna Tarazevich, Pixel photo
    Photo credit: Tima Miroshnichenko, Pixel photo

    Another pill of action we should take daily is exercise. There are countless studies and trials demonstrating benefits of regular exercise. A study says that ‘exercise is so effective that it should be considered as a drug’ (2). And yes, there is no one size fits all approach when it comes to exercise but regular moderate exercise is highly beneficial for everyone. For people, whose work demands more physical labor most of the time in a day, may not require much exercise, but for most of us, exercise should be in our top priority. When we think of exercise, we may think of running, jogging, skipping, weight training and so on. Yes, they are also some forms of exercise, however exercise is much more than that. It involves walking, doing household chores, stretching, cycling and walking on stairs too. Although a good combination of cardio and weight training is usually recommended by health professionals, it does not have to be perfect. Start small and take further steps. Do not sit at home in one place, keep moving, keep stretching, walk more, ride your bicycle more, do your household chores as much as you can. Simply be more active in daily life.

    “Exercise is so effective that it should be considered as a drug.”

    Vina, J., Sanchis‐Gomar, F., Martinez‐Bello, V., & Gomez‐Cabrera, M. C. (2012).

    Doing exercise one in a blue moon may not help. Of course it’s better than nothing but to get long term health benefits, it has to be a part of your life. We really need to find a way that makes our exercise enjoyable and long term.

    So, are you up for this behavior change?

    Photo credit: Ella Olsson, Pixel photo

    Another daily pill is diet- a diet or an eating pattern that is balanced, minimally processed and predominantly plant based if not fully. You might be aware of the fact that cardiovascular diseases, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are among the world’s major causes of death and disability, impacting people in both developed and developing countries. You might be surprised, in diseases such as anxiety and depression, not just medication or counseling help, choices of your food also matters. 

    Accumulated medical evidence shows that a whole food plant based diet (WFPB) is by far the healthiest diet that supports gut health, brain health, cardiovascular health and protects from diverse diseases. This eating pattern is not just healthy but also environmentally friendly (3) (4) (5) (6) (7).

    To summarize, diet is one of the major modifiable risk factors for our health and wellbeing. It is not complicated, it is doable and it is in our hands. Let’s do it together! 

    Well, last but not the least, sleep and stress management are equally important. These are two areas which do not get attention as they deserve. Do you know stress is one of the top causes of a variety of diseases? Well, yes research estimates that as much as 90 percent of illness and disease is stress related (8).

    Today, we’re trying to do too much, too fast. We are constant social media checkers, we have fear of missing out and huge socioeconomic and beauty standards that we want to meet. To be honest, I feel like we are buying problems with our hard earned money. This fast paced life with a dream to be more productive each day has taken a toll on our mental health and thereby causing stress all along. This has negatively impacted our sleep quality and duration while shooting up our stress level.

    Short sleep duration, defined as sleeping less than 7 hours per night, has been linked to cognitive performance issues (9). Studies show that short sleep has also been linked to an increased risk of weight gain and a higher BMI (10) (11).

    If we look at the growing body of research, there might not be any areas which do not get affected by poor sleep.

    Photo credit: Cottonbro, Pixel photo

    Stress is a part of life. At some point or the other, everyone experiences stress and it is not harmful if it’s short lived. 

    I remember watching a video that randomly appeared on my Facebook feed a few years back. That video showed how stress is just like holding a glass of water with our hands. If you hold it for a while, it’s nothing. However, if you hold for hours and hours, it weakens your hands, it makes you powerless and exhausted.

    Many diseases are caused or perpetuated  by stress, especially if it is severe and prolonged and it affects virtually every part of our body (12).

    Thus, we request each one of you to remember that ‘we are human’. We cannot be perfect. We cannot have endless productivity. So, stressing out and sleeping less is not worth it. 

    Summary: The bottom line is that everything here is interconnected. To be healthy and fit, we need to follow healthy eating practices, be physically active, be mindful in our actions and in relationships, sleep enough and reduce our stress levels. We do not need to be at the mercy of our genetic make up because we CAN choose to alter them/not trigger thereby having control over our lifestyle. 

  • Wheatgrass? Is it worth it?

    Wheatgrass? Is it worth it?

    What is wheatgrass?

    Wheatgrass is the young grass or shoots of common wheat plant (Triticum aestivum). It is harvested before it reaches full size, during an early stage in its development. It normally takes 7–10 days after sprouting for this to happen. It is typically consumed as a fresh juice, but it is also available as a powder. Wheatgrass juice is a living food that is consumed fresh.

    Why is it called green blood?

    Because of its high chlorophyll content, which accounts for 70% of its chemical composition, it is also known as “green blood.” It also has a structural similarity to haemoglobin, resulting in a high oxygen supply to all tissues. It also contains antioxidant enzymes like as superoxide dismutase and cytochrome oxidase, which can convert reactive oxygen species to hydrogen peroxide and oxygen molecules. It can also protect DNA from oxidative damage (1). Chlorophyl, the green pigment has wound healing and strong anti-inflammatory properties as well.

    Nutritional value

    About a tablespoon (10g) of shade dried wheatgrass powder contains following nutrients (2). 

    Protein: 3.1g

    Fat: <0.1g

    Dietary Fiber: 2.6g

    Vitamin C: 0.2 mg

    Beta carotene (pro vitamin A): 19.4 mg

    Calcium: 7.2mg

    Iron: 2.9mg

    Copper: 0.15mg

    Zinc: 0.74 mg

    Selenium: 4.5 mcg

    You can see that just a 10g of wheatgrass powder is rich source of micronutrients such as vitamin A, the iron and copper. It is also reported in other literatures to be rich in vitamin E and C.

    Wheatgrass in Disease Treatment

    Ulcerative Colitis

    Wheatgrass juice was linked to a decrease in overall disease activity and the degree of rectal bleeding in patients with ulcerative colitis. In a randomized double-blind placebo-controlled trial, ninety percent of the patients who were given wheatgrass improved, with none deteriorating. Though exact mechanism is not known, wheatgrass juice appears to be efficacious and safe as a single or combined treatment for active distal ulcerative colitis (3). 

    Colon Cancer

    In a study, 100 colon cancer patients were given either wheatgrass juice and standard colon cancer chemotherapy or only standard colon cancer chemotherapy. Wheatgrass was shown to have ability to reduce a variety of chemotherapy-related side effects. As a preliminary evidence, wheatgrass also shown no side effects as compared to those of pharmaceutical medications and the carries the potential to be utilized as a low-cost, non-toxic supplement to standard chemotherapy (4). 

    Moreover, proteins found in wheatgrass are known to be involved in preventing many diseases, oxidative stress, primary metabolism, storage, and energy-related mechanisms. Wheatgrass contains several trace minerals, phytochemicals, active enzymes, and vitamins that can be easily absorbed (5). 

    Besides these, wheat grass is linked to help with type 2 diabetes, alcohol induced damage in kidneys in human and animal studies (6) (7). Several in vitro, animal studies and small clinical studies have shown wheatgrass’s positive role in cancer treatment, obesity, and rheumatoid arthritis as well. In this regard, more research in human subjects with better methodology is needed before giving clinical recommendations to public (8). 

    Freshly squeezed wheat grass juice is also gluten free and can be consumed by people with gluten sensitivity (9). 

    Takeaway: Wheat grass is a rich source of chlorophyll, beneficial enzymes, and micronutrients. It also contains strong antioxidant activity and is proven to treat ulcerative colitis. Its beneficial nutraceutical effects are observed in other diseases as well, yet we need more research to confirm. Regular consumption of little to moderate amount of wheatgrass especially the fresh wheatgrass juice is beneficial to nourish your health and probably prevent diseases. However, it might not be as beneficial as it is marketed. Just take caution and do not consume excess.

  • The Best Cookware For Your Kitchen

    The Best Cookware For Your Kitchen

    Which is the best cookware?

    *Go to takeaway for the short summary if you do not have time to read the whole article.

    People use different materials as a kitchenware or cookware in their kitchen. Some use stainless steel, aluminum while others with Teflon coated non sticky cookware such as frying pan. Today, let us find out which cookware is which is the best and which is the hazardous one for your health.

    1. Aluminum cookware

    Aluminum is a metal used in variety of stuffs such as antiperspirants, medications and as food additives. Cookware made from aluminum are reported to have toxic effects in health. Cooking in aluminum container constantly leaches aluminum and probably other harmful chemicals as well. People exposed to aluminum are shown to have higher oxidative stress, DNA damage and reduced antioxidant capacity (1). The effect is greater if the cooked or stored food is acidic in nature (such as yogurt, tomato pickle, fruit juice). Even aluminum bottles or pots are source of exposure (2). A research conducted in 2017 shows that locally made aluminum cookware by casting liquid aluminum melted from scrap metal (waste engine parts, vehicle radiators, lead batteries, computer parts) are potential sources of lead, arsenic, and aluminum (3). It is also less durable.

    In Nepal, aluminum cookware is often called silver or silteko bhada.

        2. Non sticky cookware

    In non-stick cookware, PTFE (polytetrafluoroethylene), a synthetic polymer, is used as an inner coating substance, which is commonly known as Teflon. This type of cookware gives a non-sticky surface which is easy to use and simple to clean but less durable.

    Recent research has found that at normal cooking temperatures (179°C to 233°C), PTFE-coated cookware emits a variety of gases and compounds that have mild to severe toxicity. Even though some nonstick pans are labeled as PFOA*-free, they have been found to emit harmful vapors at normal cooking temperatures. Due to toxicity concerns, PFOA is being replaced with other chemicals such as perfluoro-2-propoxypropanoic acid (PFPrOPrA, Trade name: GenX) in the polymerization process of Teflon. However, these new chemicals are also suspected to have similar toxicity effects (but less accumulated in the body) (4). Aside from the gases created during the heating of the frying pans, the coating itself begins to deteriorate after a while. When cooking on Teflon-coated pans, it is usually recommended to use low heat, but in a consumer level, it is usually disregarded. It is also reported that well-known toxic environmental pollutant PFOA is also used in the synthesis of PTFE. 

    Moreover, in countries like Nepal, we do not have such legal or regulatory practice where we buy such cookware from. Thus, non-sticky pan found in Nepal may contain PFOA. Remember, PFOA is linked to serious health conditions including thyroid disorders, chronic kidney disease, liver disease, and several cancers. It has also been associated with infertility and low birth weight.  Although research on the health risks of products with PTFE coatings is still in its early stages, the cookware is advertised as though it has been proven to be healthful and toxic-free (5). Note that, birds are sensitive to these fumes produced heat heating of Teflon.

       3. Cast iron cookware

    Cast iron cookware such as Karai, Tawa, Dadu, Paniu etc are traditionally used in Nepal. However, due to urbanization such utensils are being replaced by non-stick cookware especially in urban areas. Such cookware is known to be very beneficial specially to improve iron status among vulnerable population especially children and women of reproductive age (6). Among all other strategies to improve iron status among people who do not consume meat, cooking iron rich foods especially the legumes and green leafy vegetables in cast iron pot can be a beneficial strategy (7). Also, cast iron utensils are durable and have no other harms in day-to-day cooking. Yes, cast iron utensils are little heavier and has chance to get rusting, that is not a good excuse to not use it. It is cheap, beneficial, and durable, are not they enough to use them?  This way, you will protect your tradition as well.

    Pro tip: When the food you are cooking is rich in sourness (like making tomatoko achar), make it quick and you may immediately transfer it into another pot for storage to avoid metallic taste.

    How to avoid rusting in cast iron cookware?

    Clean properly after cooking, dry using a cloth towel and store in dry place.

       4. Stainless steel

    Stainless steel is an iron-based alloy containing at least 10.5 % chromium and maximum of 1.2 % carbon. Other alloying elements may be added during melting such as nickel, that may help to keep it unrusted. Stainless steel cookware is generally safe and cause no harm to human health. While cooking for prolonged time (usually more than 2 hour-which is less likely), nickel and chromium are leached from the stainless steel. However, the leaching is only when the utensil is new. Metal leaching decreases with subsequent cooking cycles and stabilizes after the sixth time you cook with it (8) (9).

       5. Ceramic cookware

    Ceramic cookware made from pure ceramic is safe for cooking purpose. Their handling needs care, and they are pricier as well. However, utensils named ‘ceramic coated’, ‘ceramic base’ etc. are not pure ceramic.  Note that, different glazes are used to make ceramic utensils of desired texture, smoothness, and color. This might be source of lead leaching from ceramic utensils. So, when you buy ceramic cookware, look at the glazing material used and always go for quality product (10).

       6. Copper cookware

    Copper is widely famous in Hindu culture especially as a utensil to offer holy water to God. Copper cookware usually has a copper-coated base made of another metal, such as stainless steel. Cooking in copper cookware may leach copper in food, which if leached in small amount is healthy but if in large amount might be toxic. When acidic foods are cooked in unlined copper cookware or in lined cookware where the lining has worn through, toxic amounts of copper can leech into the foods being cooked.  Continuous use of copper vessels for preparing and storing food and prolonged use of water stored in copper vessels over a long period of time is likely to cause copper toxicity and induce serious health conditions (11) (12). Note that, water stored in copper pot for about 16 hour is considered good for health as it has anti-microbial properties and leaching of copper in less amount (which is often desirable) (13). To summarize, day to day cooking in copper utensil is not advised due to its potential bioaccumulation and toxicity.

    Takeaway: Analyzing potential safety, durability, and cost, cast iron and stainless steel are better options for cooking and preserving foods. Drinking water can be stored in copper pot overnight for health benefits and water purification. Aluminum, Teflon coated, and copper cookware are not recommended for day-to-day cooking and storage of foods. 

  • WFPB: Whole Food Plant Based Diet

    WFPB: Whole Food Plant Based Diet

    What is the best diet in the world? What is WFPB?

    Let’s divide WFPB to two parts. Whole foods, that means foods that are nearest to their natural state or that are minimally processed. Plant based means the foods primarily come from plants and not from animals. So now you know what whole food plant-based diet refers to.

    WFPB is an eating pattern similar to a vegan diet that emphasizes plant-based foods while avoiding or strictly limiting animal items such as meat, fish, eggs, and dairy. 

    WFPB diets are more strict than vegan or vegetarian diets. It mainly comprises of whole, unprocessed, or minimally processed carbohydrates for the majority of their calories. This diet pattern usually consists of 7–15 percent fat, 75–80 percent CHO, and 10–15 percent protein, however the macronutrient composition might vary.

    Following a whole food plant-based diet means you will definitely experience its benefits in numerous ways. It is not difficult to follow either if you are determined towards your health and the health of your surroundings. So, what benefits you will get by following a whole food plant-based diet? Oh! Its countless baby 😉

    -Improved mood

    -Improved body composition

    -Improved sports performance

    -Improved gut health

    -Improved immunity

    -Improved reproductive health

    -Obesity control

    -Better sleep

    -Reduced risk of heart diseases, diabetes, hypertension, cancer, kidney diseases and many more

    -Better skin and resolution of acne

    And MANY MORE…………….

    Modern diseases such as diabetes, heart disease, and cancer are linked to diets that include a lot of processed foods and animal products. You won’t believe, but WFPB is capable of reversible most of these chronic diseases without using/using nominal allopathic medications.

    The Adventist Health Study 2 found that each step along the dietary range, from omnivore to vegan, reduced the risk of chronic illness. And participants’ diet was not just vegan but whole food plant based! Not just this, growing body of researches show that whole food plant-based diet exerts tremendous health benefits, prevention and even reversal from chronic diseases.

    Why is whole food plant-based diet so healthy?

    Phytonutrients!! Synergy of diverse Phytonutrients!!! Whole and together, not separately.

    SO, what are phytonutrients? They are all the disease fighting and health promoting biologically active plant compounds which come only from plants and not animals!! Do you know why these phytonutrients are there in plants? To protect them from diseases and harsh environmental conditions. And what do they do for us? Similar function! To protect us!

    Phytonutrients enhance health by reducing inflammation, oxidative damage, cholesterol etc. They help creating healthy gut microbiota, improve circulation, enhance immune system, and regulate gene expressions.

    What are the dos and don’t of WFPB diets then?

    Dos

    Eat whole grains eg. Brown rice, quinoa, millets, buckwheat, barley, whole wheat products such as unrefined whole wheat flours etc.

    Eat Legumes such as edamame (young soybeans), tofu, tempeh, lentils, black gram, chickpeas, pea, black bean, cow pea, green beans, faba beans etc. Sprout dried legumes

    Eat plenty of seasonal and local green leafy vegetables such as mustard greens, spinach etc.

    Eat plenty of cruciferous vegetables such as broccoli, cauliflower, turnip greens, turnip, cabbage etc.

    Eat plenty of sprouted vegetables such as broccoli sprouts, fenugreek sprouts, sunflower sprouts, onion sprouts etc.

    Eat seasonal and water rich fruits everyday such as guava, oranges, apple, pineapples, mango, grapes etc.

    Eat omega 3 rich foods such as flax seeds, hemp seeds, walnuts etc.

    Eat nuts and seeds in small quantity every day

    Don’ts

    Avoid refined flours and their products (e.g., Instant noodles, biscuits, sewai), processed sugar, sugar sweetened beverages (e. g. coke, fanta, redbull, sugary juices, flavored juices etc.), sugary jams, white breads, white pasta, fruit juices etc.

    Avoid animal-based foods such as meat, fish, dairy (ghee, butter, milk, curd, paneer, cheese), and egg

    Avoid oils and margarines. Oils are not whole foods. They contain highest caloric content among all the foods and contain no other nutrients. We know it’s a big adjustment in case of oil. Adding very little oil can still be okay if other eating pattern is well.

    Also, protein supplements are not whole and unnecessary in whole food plant-based diet. 

    Summary: Whole food plant based diet is more of a lifestyle that involves eating plant based foods nearest to their natural state. Accumulated research shows that whole food plant based diet has plethora of health benefits.

    What if you see whole food plant-based diet too far but still want to improve your diet? Click here.

    Resources

    Adair, K. E., & Bowden, R. G. (2020). Ameliorating Chronic Kidney Disease Using a Whole Food Plant-Based Diet. Nutrients, 12(4), 1007. https://doi.org/10.3390/nu12041007

    https://adventisthealthstudy.org/researchers/scientific-publications/adventist-health-study-2-publication-database

    Turner-McGrievy, G. M., Davidson, C. R., Wingard, E. E., Wilcox, S., & Frongillo, E. A. (2015). Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Nutrition, 31(2), 350-358.

    Wright, N., Wilson, L., Smith, M., Duncan, B., & McHugh, P. (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutrition & diabetes, 7(3), e256-e256.

    Massera, D., Graf, L., Barba, S., & Ostfeld, R. (2016). Angina rapidly improved with a plant-based diet and returned after resuming a Western diet. Journal of geriatric cardiology: JGC, 13(4), 364.