Eat These Vegetables and Burn Fat

Yes, it's true that some vegetables really expedite weight loss. This is
because these vegetables act as natural metabolism boosters, and remember,
weight loss is all about your metabolism.

The faster your metabolism, the faster your body is able to break down
calories and burn fat. If you have a slow metabolism, your body take longer
to break down calories, which can lead to weight gain.

Before we discuss the list of vegetables, let's quickly look at 3 ways to
boost up your metabolism.

1) Eating fiber rich foods and food rich in antioxidants.

2) Exercising regularly boosts your metabolism ( especially weight bearing
exercises like weights, running, plyometrics and core synergistics)

3) 7 hours of sleep ( so your body has time for hormone balance and
production as well as time to rest, recover and repair.

Here are the best vegetables that expedite weight loss -

Broccoli
Spinach
Cabbage
Cauliflower.

Have the broccoli steamed, in salads, stir fries or vegetable preparations.
Don't boil or cook to long. Can be consumed raw but preferably not in the
monsoons

Spinach should be washed well, steamed, pureed or cooked. Do not boil.

Cabbage and cauliflower preparations should include turmeric and spice. The
combination of turmeric, cauliflower and cabbage is essential to prevent
cancer. Use turmerics with these vegetable preparations, easy on the
coconut.

Always add a dash of virgin olive oil to any vegetable preparation, because
Vitamins in these vegetables are ' fat soluble', which means that they need
oil or fat for the nutrients to be absorbed from the vegetables, into our
body.


Take a look at these four vegetables, they can actually all be combined to
prepare a bowl of salad. Add a balsamic dressing, roasted pine nuts and
mixed beans ( gazebo, pinto, black eye, kidney) and some freshly chopped
tomato and capers and you have en extremely healthy salad which will help
you lose weight.

Or simply cook it Indian style. If you have come up with an innovative
recipe to utilize these vegetables, feel free to share it.

Magical Garlic - Nature's Cure

In India, we use a lot of garlic in our cooking. It's a good thing, and
today, the west is slowly adopting this practice. This is due to the
numerous health benefits that one can reap from this simple looking clove.

Garlic has been used for it's medicinal properties from the early days.
Here are some of the benefits of having garlic in your food plan.

Coughs and Colds

Bite into a clove or two of raw garlic and you will get instant relief from
the sniffles. garlic gives a boost to your immunity, helps you fight of
infections promptly.

Rich in Antioxidants

You remember my mail on antioxidants. Garlic is rich in them. They fight
cancer, they prevent the growth of cancer cells, they reduce cancer cells
if they already exist and research has now proven it's wonder work in
relation to tumors.

Heart Disease:

Right from improving your bad cholesterol levels (LDL) to boosting your
good cholesterol levels (HDL), garlic also keeps your arteries healthy and
clean. It is known to reduce hypertension, by thinning your blood and
making it easy for your heart to pump blood thru your arteries. It keeps
them clean of plaque as well.

Smokers:

Smokers know that constant smoking will stiffen their arteries. Garlic is
known to help over here, but it is not the solution. The solution is cut
down on your smokes and eventually STOP.

Infection:

Garlic has anti-fungal and anti-bacterial properties. It helps your body
fight infections and protects it against allergies.

Impotence:

Garlic has been categorized as an aphrodisiac.It aids in blood circulation,
keeps the veins and arteries healthy and strong and helps with impotence.

Pregnancy:

Garlic is known to help with 'weight-gain' for babies.

You see, the list is endless, besides being linked with improved memory
function and stress reducing benefits, garlic continues to be a wonder
food.

When you cook garlic it may lose some of it's important properties and
enzymes. So add it to the end so it's subject to the least amount of heat
for the shortest period.

Eat it raw, though many don't because of the bad breath it causes. Steam
it, roast it, saute it. Get creative, but add garlic to your food plan. You
get garlic tablets in the market which are easy to carry around and they
don't cause bad breath.

IMP: In all cases check with your doctor before increasing your intake. if
your due for surgery or if you are on high blood pressure medicines, garlic
may have to be limited because of it's thinning effects on blood, so please
run it by your doc for the dosage.

Healthy individuals are known to take up to 6 cloves a day.

Natural, Inexpensive, High Quality Protein and Health Drink? Must Read

About a month ago i had the privilege of doing a workshop on ' Building Healthy Lifestyles' for the YPO chapter in Kolkata, India.

There is never a session i do, that i go away from, without haven't learnt something new from the state, country or participants.

One of the participants spoke about a drink made from ' sattu' that the locals drink, that keeps them high on energy and healthy through the hot summer months.

The next morning i met with a couple that spoke of the same drink and were kind enough to make me a glass of delicious ' sattu' with coriander and black salt.
They graciously packed me some bags of ' Sattu' to carry back to Mumbai.
On the way to the airport, i had already begun my research on ' sattu' and the driver pointed out various stalls
along the road where the locals would stop by for a quick glass of this drink.
I had the driver stop at one of these stalls and engaged in an interesting conversation with the man in charge.
I learnt of the health benefits of this drink that has been famous to states in the North of India for generations
and used as a natural cure for several diseases as well as a high value, nutrient dense staple food.
I picked up several packets more to bring back with me. What got my interest levels up were the key words, Protein, Calcium, Fiber, Iron and magnesium.

For many of you who don't  know me, i have the reputation of ripping a product apart, studying and researching on it in detail, testing it in labs for authenticity and nutritional values and then sharing it with everyone i can, after using it myself.

' Sattu' is your equivalent to a ' WHEY PROTEIN SHAKE'. Made of roasted channa ( gram) flour,
this composition is one of the highest sources of vegetarian protein and a quality that is most easily absorbed by the body.

60 grams ( 4 tbsp) of this roasted flour will give you 19.7 grams of high quality protein along with - 

Calcium and magnesium ( a fantastic combination as magnesium helps calcium get better absorbed into the body)
This makes it excellent for bone health and prevention and treatment of osteoporosis

Super healthy for growing children and adults

Iron ( Iron deficiency is a leading problem and can cause severe health issues.
Taking iron supplements can sometimes be too toxic to the liver and cause constipation) Natural iron is best.

Excellent source of fiber. All of us know that fiber cleans out the colon and stomach, prevents and cures constipation and aids fat loss and energy levels.

Most of you will be thinking that ' Sattu' will cause a lot of gas just like channa ( garbanzo beans/chickpeas) do, infact it's just the opposite.
Ayurveda states that in this form ( sattu) people with gas will be relieved.

Aids fat and weight loss

Excellent for strong sexual health

Natural colon cleanser

For elderly people, sick people, bed ridden people, people recovering from serious diseases or surgery, sattu will build their strength and muscle mass rapidly.

I was not surprised, just overwhelmed, as once again i discover that Nature has provided it all to us.

We just fail to discover because we got caught up in the trap of marketing and media.

This is my new protein shake or better still, health drink. 4 tbsp with water OR chaas ( buttermilk) sometimes i add pepper, sometimes, roasted cumin ( jeera) and sometimes cinnamon.

20 grams of protein. I have one in the morning and one post work out, sometimes even another one as a mid evening snack, because this glass of 'Sattu' fills you up and provides you more than sufficient protein

You feel lighter, more toned, less bloated ( some whey proteins cause temporary bloating) and you know whats in your glass,
unlike the numerous ingredients that you may not even understand on the jar of a whey protein.

The person at the stall also said you can add jaggery to make it sweet. It's an excellent summer drink, extremely cooling for the body.

Here's the best part.

100 grams sattu bag will cost you Rs.10. 

3 glasses a day will cost me Rs.18/- and 2 glasses even less, but putting the cost aside,whats more important is that i know the quality of protein and what's going into my glass.

If you blend it,it's better as it may tend to form lumps if not stirred well.

Add some lemon to it and you can't go wrong.

You should be able to purchase this online across India.

Make the change and spread the word. The aim is to move from processed to natural.

Cinnamon Magic And Your Health

I completely believe in the healing power of natural foods and spices. Early civilizations probably depended completely on various foods and spices for cures.

Here's why i strongly promote the use of cinnamon in our daily lives.

I love food as much as i enjoy finding ways to get away with eating certain foods without putting on weight or destroying cellular health. That’s where the use of Cinnamon comes in.

Cinnamon reduces bad cholesterol, triglycerides and has an amazing effect on controlling blood sugar levels and irregular spikes in blood glucose post a meal, making it an excellent remedy for diabetes.

Cinnamon is an insulin substitute in Type II diabetes. Cinnamon itself has insulin-like activity, increasing the effectiveness of insulin. Cinnamon also has a bio-active component that has the potential to prevent or overcome diabetes. It also increases vitality, balances energy, improves the digestion of fruits, milk, and other dairy products and helps reduce bloating and gas.

Doses as small as 1/2 teaspoon of cinnamon per
day can provide improved insulin resistance, which in turn decreases
heart disease risk and also helps with weight control.

I suggest consuming ½ tsp of cinnamon powder post a high calorie meal ( or add it to your lemon water).

If you want to have a dessert, try adding some cinnamon to it. This will prevent a sudden spike in blood sugar levels that would otherwise occur due to the sugar in the dessert.

Sprinkle some over your bowl of fruits.

Sprinkle some over your ice cream

Add it to your food.

Brew a cup of cinnamon tea ( boil water with green/black tea leaves, or even without tea leaves, add cinnamon sticks, a clove, pour and add 1 tsp organic raw honey).

Many of us have warm water with lemon post heavy meals and upon wake up. You can add ½ tsp of cinnamon to this mix as well.

I especially suggest this for people with diabetes. Try having this after your meal and recording your sugar levels post. You will be amazed with the reading.

I enjoy Starbucks, because it’s the only coffee shop I know of which has ground cinnamon available for use by the customer, so I don’t feel that guilty when I order a Frapp, because I can just sprinkle a dose of cinnamon powder over it, knowing that it will take care of the blood sugar levels to some extent.

Moderation is key.

This does not mean a cinnabon now becomes a healthy option for you. A cinnabon has 144 grams of sugars and carbs and is 730 calories and won't do anything good for you.

Explore different ways to add cinnamon to your daily food plan and add value to your health and lifestyle.

Curcumin (Turmeric) - The Amazing Health Benefits

What's 100% natural and can provide the following health benefits?

Promotes healthy fat burn and weight loss

Reduces joint pain

Reduces Arthritis
Prevents Alzheimer’s

Prevents and reduces Inflammation

Lowers cholesterol within 14 days of starting this.

Promotes excellent heart health
Controls or prevent the onset of diabetes.

Strong positive indicators showing the prevention and cure of all kinds of cancer especially prostrate and breast.

Studies prove that this can control and stop the growth of tumors.

Helps cure IBD ( irritable bowel syndrome)

Liver detoxifier (known to cure liver cirrhosis) , reduces the damage
caused by alcohol and smoking

Reduces nicotine levels in a smoker’s blood and urine.

Prevents the onset of leukemia in children.

Builds immunity and is packed with Antioxidants

Used to effectively treat psoriasis and skin diseases

Treat asthma and allergies.

Post partum recovery

Very rich in iron, used to treat anemia

Used to treat sinus

Used to treat digestive disorders and flatulence.

8 times richer in Vitamin E than a normal vitamin (promotes metabolism,
hair growth and reducing cholesterol)


This is not a medicine or a herb. It’s called ‘ Curcumin ‘ and it is
extracted from our very own ‘ Turmeric’.

All of us are aware of the powerful health benefits of Turmeric. It is the
‘curcumin’ inside Turmeric that makes it health.

To reap all of the above benefits we need around 300 – 500mg of curcumin.
Even though Indian food is rich in turmeric it takes 100grams of turmeric
to produce 2-3 grams of curcumin.

‘Curcumin’ has been extracted for years from the turmeric root and used as
bases in medicines for cancer and many other diseases.

Consuming a capsule of pure ‘curcumin’ a day, can provide you with nutrient
dense nutrition , natural health and help alleviate anyof the above
conditions.

You cannot use turmeric or curcumin if you suffer from gallstones and bile
disorders.





It's been approximately 3.5 years since since i got introduced to Curcumin ( turmeric extract) in the U.S while i consulted with cancer wards, holistic health farms and people with cancer, diabetes, arthritis and liver disease.

The amazing health benefits that this spice has brought to the lives of so many is exhilarating and a strong reminder of how we need to move back to nature for the best treatments and try to avoid chemicals and conventional medication if we can.



Curcumin is the most important curcuminoid of the one of the most popular Indian spices- turmeric, which is a constituent of the ginger family.

Curcumin (Curcuma longa) is the source of the spice Turmeric, and is used in curries and other spicy dishes from India, Asia, and the Middle East. Curcumin is what gives the Curry its characteristic bright yellow colour and strong taste. 

Like many herbal remedies, people first used Curcumin as a food and later discovered that it also had extraordinary medicinal virtues. Over the centuries, this spice has been used as a pain relieving, anti-inflammatory agent to relieve pain and inflammation in the skin and muscles. It has served as a treatment for jaundice, menstrual difficulties, hematuria, hemorrhage, colic, and flatulence. In modern times, research has determined on Curcumin's antioxidant, anti-inflammatory, anticarcinogenic, and antimicrobial properties, and on its use in cardiovascular disease, gastrointestinal disorders, and as a treatment for the liver.

The food we eat has a direct effect on our health, even if that food is something as seemingly insignificant as a spice. Research on families immigrating from India to the United States may reflect the importance of Curcumin in the diet. It is well documented that cancer rates in India are lower than those seen in Western countries. However, studies of Indian immigrants in Western societies indicate that rates of cancer and other chronic diseases, such as coronary heart disease and diabetes, increase dramatically after a generation in the adopted country. Change of diet is among the factors that may be responsible for the changing disease rates. In a study conducted by the United States National Cancer Institute, the researchers noted, "Of particular interest for cancer prevention is the role of turmeric (Curcumin), an ingredient in common Indian curry spice.

Curcumin extract is one of the major antioxidant extracts found in the spice turmeric. The roots of the turmeric plant are used as an herb in Asian cooking such as curries. Curcumin is a major component of turmeric herb and extensive scientific research has demonstrated their potent antioxidant properties. Through their antioxidant mechanisms, curcumin and turmeric support colon health, exert neuro-protective activity and help maintain a healthy cardiovascular system.

Curcumin is one of a small number of super nutrients which has the demonstrated ability to dramatically lower the risk from cancer, heart disease and Alzheimer`s disease and has been shown to influence the storage of body fat by altering fat metabolism. Curcumin is a natural polyphenol which is extracted from curry powder and has powerful antioxidant and anti-inflammatory properties. You can experience a multitude of health benefits by eating the spice in its natural form or by supplementing with a concentrated extract of active curcuminoids.

Feel free to contact me for more information or if you want to procure 100% pure Curcumin.

Marathons: A Sport or a Dangerous Fad ?

A day after the Standard Chartered Mumbai Marathon, 2013, i got a number of emails and calls with complains about severe knee/back/joint pain and questions on how to get rid of the intense muscle soreness that prevented a large number of people from going to work the next day.

I must say I'm impressed. People i know for years who never exercises or ate balanced and healthy diets attempted to run the half marathon. Some did it, and some dropped out mid way.

It's great that the number of participants have increased year on year. Some see it as the city getting more conscious about fitness and sports. Others see it as a chance to run for a cause and make a difference, and then there's the large lot of people that run because of the media /celebrity and social attention that this marathon brings along with it.

Did the dream run or the 21 km run? Wow, i can update my BBM status, post it on Facebook and Twitter...it's definitely an achievement worth feeling proud of, but at what cost?

Athletes train months before such a sport event. It's not just running everyday as practice. It includes proper and i mean proper nutrition, large amounts of rest and recovery, training in the right gear, the right amount of hydration and developing a strong mental state of mind.

Running a marathon puts immense pressure on the human body. Right from the joints, muscles, ligaments, to the fine cartilage and vital organs like the heart, kidneys, liver, lungs and brain.

Many people are unaware that this immense pressure can cause deadly problems , which may only be felt later in life as the body wears down.

Running is a science. I commend the overweight runners that made an attempt to participate, but were their knees and back strong enough to support the additional weight they carried ? Consider the immense pressure i referred to earlier doubling in this case.

A number of clients reached out to me months before the marathon for diets and fitness programs, and i insisted that core training was a mandatory part of their training, to help support their backs through the run. Regular stretching, dynamic and static was part of every routine recommended.

Mixtures of turmeric, ginger powder and fenugreek became part of their nutrition plan along with a host of other anti-inflammatory foods. 8 hours of rest was part of the plan to ensure a healthy recovery between training, and water intake was mandatory to be at the top of all their ' to do ' lists.

If you aspire to run like a professional you got to train like a professional. If it's a fun run, you got to analyze the pros and cons, be aware of your current fitness levels and start of with small steps, progressing along the way until you reach your goal.

Running is a science, and if you don't train for it, you will pay in terms of health in the later years.

Like any other goal that needs to be achieved in life, you need to Plan, Prepare, Review and Do.

Congratulations to all the runner..keep up the amazing spirit, but keep your health in mind as well.

A tip for all those runner:  Increase your intake of turmeric, ginger and garlic. These super-foods and spices are naturally occurring anti-inflammatory foods.

Train and exercise on a regular basis, and you'll find it's much easier to condition your body and mind when the next event comes up

Peace out

New Year Resolutions - 2013

A New Year's resolution is a commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. A key element to a New Year's Resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and new beginnings.

People committing themselves to a New Year's resolution generally plan to do so for the whole following year. This lifestyle change is generally interpreted as advantageous.

The ancient Babylonians made promises to their gods at the start of each year that they would return borrowed objects and pay their debts.

The Romans began each year by making promises to the god Janus, for whom the month of January is named.

In the Medieval era, the knights took the "peacock vow" at the end of the Christmas season each year to re-affirm their commitment to chivalry.

At watchnight services, many Christians prepare for the year ahead by praying and making these resolutions.
There are other religious parallels to this tradition. During Judaism's New Year, Rosh Hashanah, through the High Holidays and culminating in Yom Kippur (the Day of Atonement), one is to reflect upon one's wrong-doings over the year and both seek and offer forgiveness.

The concept, regardless of creed, is to reflect upon self-improvement annually.

Popular goals include resolutions to:
Improve well-being: lose weight, exercise more, eat better, drink less alcohol, quit smoking.
Improve finances: get out of debt, save money
Improve career: get a better job
Improve education: improve grades, get a better education, learn something new (such as a foreign language or music)
Improve self: become more organized, reduce stress, be less grumpy, manage time, be more independent, perhaps watch less television, play fewer sitting-down video games.
Take a trip
Volunteer to help others, practice life skills, use civic virtue, give to charity
Get along better with people
Cutting down on drinking
Making new friends
Trying foreign foods
( excerpt from wikipedia)

Here are some resolutions that we can choose from to move towards a healthier lifestyle, reduce disease and suffering, and live energetic and happier lives.

Choose one of these and work on it until it becomes habit, or choose more..but make a realistic choice that will result in achievement and not giving up. Even if you fail the first 3-4 times, keep at it, and i promise you, it will become habit, just like every other behavior.

Write down your choice and practice it daily.

 - Eat Slow and Stop when full.

 - Quit or reduce smoking month on month, or week on week.

 - Drink in moderation. Don't let alcohol be your only source of enjoyment or happiness.

 - Refined sugar is poison and an addiction. Limit it. Switch to honey/jaggery/brown sugar/Stevia

 - Say no to artificial sweeteners. There are direct links to cancer/alzeihmers/dementia and depression

 - Exercise 5 to 6 times a week. Even if it's just a walk for 20 minutes. Consistency matters.

 - use the stairs as far as possible.

 - try and sleep 7 hours each night

 - Practice deep breathing and manage stress effectively

 - Choose long term health goals like a lifetsyle change, rather than than a short term goal like fitting into a dress for a wedding.

 - Limit packaged/processed foods

 - Invest in your childrens education and your own, when it comes to health and nutrition. Prevention is better than cure and knowledge is power.

 - Be patient with your body and weight loss. It took a long time to pile on weight, it will take some time and effort and sacrifice to burn it off. There are NO SHORTCUTS, if you want healthy and permanent results.

 - Drink your lemon water. I cannot emphazise how good this is for your liver and health

- Keep your liver clean. Detoox or do a ' only water' fast atleast once a month to cleanse your system.

 - Be aware or cancer, diabetes and cardiac diesease, that is slowly creeping into our everyday lives.Keep your immunity strong and respect the body.

 - Stop drinking aerated drinks. It's sweet poison.

 - Juice is full of sugar and devoid of fiber. It will create insulin issues and can make you fat. Eat whole fruits.

- Dates, nuts, potatoes do not make you fat, unless eaten irresponsibly. They are low fat foods.

 - Drink water and stay hydrated thru the year.

 - Use a food and exercise journal to track progress.

 - Burn 100 cals a day or eat 100 cal less every day for 35 days, and you can knock of a POUND of FAT. That's a lot of FAT.

 - Keep it simple....always keep it simple.

- No matter what, e thankful for your current health, the food you have to eat and the sleep you get each night. Gratitude can make us healthy.

Have a safe new year. I wish all of you health, happiness, peace and love, all through 2013.