While I take for granted the turmeric used in cooking, I distinctly remember my grandma preparing scalding hot, turmeric milk whenever we had a sore throat or cold. And grandma admonished us to sip it hot, letting it course its way down the back of our throats. Haaiiii! She had alchemized this common root, to a piping hot, golden elixir, which not only got us back to school the next day (unfortunately), but also back on the playground (v good). Something magical about that turmeric milk! If she only knew!

A few months ago when experimenting in the kitchen I had cut my palm. Having seen my aunts and mother for ages in the kitchen, I instinctively reached for the turmeric powder and dabbed it in the cut stanching the blood and forming a clot. Now scientists tell us that turmeric is anti-bacterial – preventing infection and also helping heal the wound! Curcumin, the active ingredient in turmeric is responsible for its medicinal activity and pigmentation.

Ensconced in multimillion dollar laboratories, western scientists are slowly catching up to what our grandmothers, armed with stone mortar and pestles have known for millennia. Something magical about that turmeric!

Scientists now tell us that curcumin is anti-inflammatory, in that it can reduce soreness and fever, much like tylenol or paracetamol. And it acts like those latest anti-inflammatory drugs called cox-2 inhibitors: Celecoxib and Vioxx. Both of these medicines have serious side effects and vioxx has been withdrawn by the FDA for safety reasons. On the other hand, turmeric as a dietary constituent is safe and well tolerated!

A host of scientific investigations have also looked at the ability of curcumin to fight cancer. Curcumin kills several types of cancer cells in the laboratory. In animals, curcumin prevents or slows cancer in the skin, breast, liver, fore-stomach, duodenum and colon. Curcumin also has anti-angiogenic properties; translation: curcumin seriously slows new blood vessel formation in tumors, causes asphyxiation of tumors and thus preventing their growth and metastases.

Without turning this into a scientific review paper, I hope you are convinced that turmeric is really good for you. Daily consumption of dietary turmeric in the form of added spices, or this turmeric milk can have near magical properties.

No wonder that in Hindu pujas, devas (Gods as crude approximation) and young brides are doused in turmeric powder!

Here is a really simple recipe for the magical turmeric milk (haldi dudh, in konkani). At the first signs of a sore throat, or feverishness, sip this hot milk drink and call it a night! Wake up fresh and ready to take on the world!

When you do try this recipe, I’d love to hear your experience.

Note: Ginger (adrak, Sanskrit) used in this recipe is well recognized in Ayurvedic and western medicine as having anti-inflammatory and anti-cancer properties. It is widely used to prevent motion sickness, to prevent nausea and most importantly suppresses cough. More on that in another recipe.

• In a mug, place 1 tsp turmeric powder



• 1 tsp minced ginger



• Add a quarter cup water and twirl to mix in turmeric
• Top off with milk. You can also skip the milk and do this in water!
• Microwave ~ 2 min (depends on power rating of your microwave) bringing milk nearly to a boil)
• Leave milk in the microwave for ~ 5 min, allowing the active ingredients of ginger and turmeric to seep into the milk
• Add a teaspoon of jaggery. Alternately use honey, cane or regular sugar to taste. Mix well and reheat milk
• Spoon out and discard ginger bits; turmeric settles to the bottom. If it bothers you, you can strain
• Sip this very hot and feel the heat course over your gullet
• Off to bed! Awake refreshed and energized!

• Sharma and others, Curcumin: The story so far, European Journal of Cancer (2005) (PDF).
• Villengas and others, New mechanisms and therapeutic potential of curcumin for colorectal cancer, Molecular Nutrition & Food Research (2008) (PDF).
• Goel and others, Specific inhibition of cyclooxygenase-2 (Cox-2) expression by dietary curcumiin in HT-29 human colon cancer cells, Cancer Letters (2001) (PDF).
• Tiwari, Ayurveda: Secrets of Healing, Motilal Banarsidass, Delhi, India (1995)

Last year on my return from the Kailash Manasarovar yatra, I had a severe case of acid reflux which was affecting my throat and vocal chords. Apparently, eating foods cooked in an unknown quality of oils and lying in sleeping bags (without pillow) can cause this. Of course, my intense running also brings up stomach acid and aggravates it. In addition to medications and other dietary changes, my doctor recommended that I stop drinking coffee! I could not imagine starting my day without a double shot of espresso. But I loved running more. So for several months I drank green tea in the mornings (and yawned at my desk). I came upon Masala Milk Mix in the grocery store and loved its refreshing taste. My mother noted that it was easy to make the powder at home and that got me started on grinding my own Badam Pista Milk Mix.

Now, I start my day with a warm cup of Badam Pista Dudh. I still drink about half a cup of coffee after lunch. My acidity problems have been essentially resolved and I feel great.

Easy to make.

Here is the recipe:

• 1 cup almonds (roasted, unsalted)
• 1 cup shelled pistachios (roasted, unsalted)
• seeds of 30 cardamom cloves (about 2 teaspoons of seeds)
• 1 teaspoon kesar (saffron)

To prepare:

• Grind almonds, pista and cardamom seeds, separately in a dry grinder
• Add kesar at the very end by simply crumpling it with fingers
• Mix well and store in a dry cool place.



To make Badam Pista Milk:

• 1/2 teaspoon of powder
• 1 cup of milk; 1% low fat!
• microwave for 2 minutes.
• For sweetening, I use a teaspoon of kolhapuri jaggery, instead of sugar. Jaggery thickens the milk, and has a lower glycemic index. Thus you avoid the sugar high and is particularly good for diabetics.

Early mornings as I sip the badam milk, I do my floor stretches. Rejuvenated, I am ready for the day!

Health benefits of Almonds and Pistachios:
Everyone touts the health benefits of almonds, but I was pleasantly surprised to find good scientific data indicating these nuts do indeed improve cardiovascular health. A daily snack of almonds is effective in lowering Low Density Lipoprotein (LDL) the bad cholesterol, by upto 16%. Pistachios increase High Density Cholesterol (HDL) the good cholesterol; and both these nuts lower total cholesterol. I have provided links to a few references below.

References:

• Effect of Pistachio Nuts on Serum Lipid Levels in Patients with Moderate Hypercholesterolemia
• Pistachio Nut Consumption and Serum Lipid Levels
• Nuts and Plasma Lipids: An Almond-Based Diet Lowers LDL-C while Preserving HDL-C”
• Effects of Plant-Based Diets High in Raw or Roasted Almonds, or Roasted Almond Butter on Serum Lipoproteins in Humans
• Critical Review: A Systematic Review of the Effects of Nuts on Blood Lipid Profiles in Humans

Life is Beautiful! Live it the Fullest!

While there is no dearth of blogs on travel (guilty), photography (guilty), food (guilty) and other less than ennobling interests (guilty, again), there is a severe paucity of good health care related information.

With my Orthopaedic knowledge base, I started a work-related Newsletter with a mission to, “distill, interpret and translate the latest orthopaedic knowledge for the general reader.” Its appropriately called, Aches & Joints.

For accurate information, we recruited Orthopaedic Surgeons at the front lines of clinical medicine, to contribute on the latest topics of interest. We recruited certified trainers to demonstrate exercises to overcome our aches and keep us going.

For a reputable founding based on oversight and peer-review, we brought together an Editorial Board. After everyone’s blessings, we published the first issue in early May (2007). These were placed in our Orthopaedic Clinical Waiting areas. The Newsletter has been a big hit, and is flying off the racks. Sidebar – About 60,000 patients visit our busy clinics each year!

Here is a sneak preview of a blog I developed, populated by articles from the Newsletter: Aches & Joints www.achesandjoints.com We will announce this to our patients in about 2 weeks when we release the second issue of A&J. It is still called “beta” as I plan on tweaking the overall design. Check out the features and exercises. Leave comments and let me know what you think of the articles and the style.

When I saw the package from the Publisher, it was actually anticlimactic. Yes! I was glad to finally hold the tome. But it represented the culmination, the end of one project; and an opportunity to focus on another. I celebrate the confidence I gained, from assembling nearly 30 leading groups from around the world to contribute. The confidence of bringing such an undertaking to completion. I celebrate the friendships I nurtured, the friends I did not let down. A time to celebrate the long journey ahead, time to energize myself for the next push.

I don't expect you to rush out and buy a copy. It's expensive! At 783 pages, it will weigh your bag down considerably, but will look impressive on your book shelf. If you are trying to impress your boyfriend/girlfriend, this can certainly be an ice-breaker. If you are considering curling up with this book and a blanket, well … I strongly recommend against it. The first page will put you to sleep and the book falling on our face can hurt you! I suggest propping it up on a heavy table and resting your chin on a pillow. A particularly safe posture, especially when falling asleep is assured. There is no plot really, and the characters are lifeless. The writing is esoteric and dense. Very few pics and importantly, there is no sex! So, there you go! Ask your doctor or a engineering/medical school library to get a copy!

Find more details at this random site.

Click here to start a heart healthy lifestyle
The 6-page PDF guide will address the following:

• What do the cholesterol numbers mean?

• What affects cholesterol levels?
• Includes a brief questionnaire to determine your risk of developing heart disease, or getting a heart attack.
• Treating high cholesterol.
• Therapeutic lifestyle changes to lower cholesterol.
  

  ---

  More Background

  Per guidelines, if you are over the age of 20, you need to get your blood cholesterol tested every five years. If you are over 30, make it every 2 years! Ask your doctor for a “Lipid Profile” (or cholesterol profile, or lipoprotein profile). In the US, just ask your primary care physician. In India I was told, most hospitals and clinics offer this service. It only requires a simple fasting blood draw. You should not have eaten any food or drinks 10-12 hours before the blood is taken. In most instances, this is not a problem. After an early, normal dinner, get the blood drawn first thing in the morning. You should get your results within a day.

  There appears to be a big discrepancy in the way the lipid profile results are interpreted. There is also confusion regarding what should be the optimal levels of the various types of cholesterol. The interpretation of the results, and the 'advise' given by doctors varies, depending upon the skill of the doctor, and how well he or she is up to date on the latest health guidelines.

  The United States' National Institutes of Health (NIH) is the leader in driving all basic science and clinical research, and develops various guidelines for all health related concerns. Thus the NIH is the “go-to” place for the most up to date health information.

  The NIH's National Heart, Lung and Blood Institute (NHLBI) manages all cardiovascular research. And the NHLBI develops the guidelines for blood cholesterol levels. The NHLBI's guidelines are in-turn adopted by the various non-governmental doctors groups and organizations such as the American Heart Association. If your doctor is a member of this or other such organization, or reads any of their literature, then he or she is made aware of the latest updates. Please don't go by 'average' population data. It only informs how a group of people (by city, country, gender, disease, etc) are doing, and not what you should be aiming for.

  A long way of saying: Follow the NHLBI Guidelines

  It is a handy guide. Read it and keep it with your medical records – so you know where to look for it the next time you have a blood test. And, share it with your friends.

  Live long and prosper!

  
  ]]> http://konkanikesari.com/2005/10/27/high-cholesterol/feed/ 0 Arun Shanbhag http://konkanikesari.com/2004/05/10/what-apples-were-they/ http://konkanikesari.com/2004/05/10/what-apples-were-they/#comments Mon, 10 May 2004 12:43:00 +0000 Arun Shanbhag http://arunshanbhag.wordpress.com/2004/05/10/what-apples-were-they/ ]]> From my previous post on apples.
  

  The apples shown were (from left): Royal Gala, Golden Delicious, Granny Smith, Braeburn, Fuji and Red Delicious.

  As many of you promised, grab a few apples (or any other fruit) on your next outing to the grocery store. They are so much better than the junk snacks the MNCs want us to eat.

  
  ]]> http://konkanikesari.com/2004/05/10/what-apples-were-they/feed/ 1 Arun Shanbhag http://konkanikesari.com/2004/05/06/an-apple-a-day/ http://konkanikesari.com/2004/05/06/an-apple-a-day/#comments Thu, 06 May 2004 22:00:00 +0000 Arun Shanbhag http://arunshanbhag.wordpress.com/2004/05/06/an-apple-or-two-a-day/ ]]>
  I love to eat apples. They are juicy, crunchy, delicious and filling. And they are nutritionally loaded! A convenient snack whenever I want. I carry a couple in my bag everyday to work. I eat them at my desk, walking to the train, waiting for a meeting, or even in a lecture. Wet and wipe clean, and bite into it! Crunch! Crunch! Some varieties are so juicy that as you bite, you have to suck the juice as well, or it runs down the side of your mouth.

  I eat about 8-10 apples each week. Thus I select a wide variety at the grocery stores. Red Delicious are probably my favorite – sweet, juicy and crunchy. As they over ripen they tend to crumble without a crunch and that is a big NO. Braeburns are probably my next favorite. They are a little smaller and great as a second apple of the day. I need to be in a certain mood to munch on the extra crunchy and sour Granny Smiths. If I cut one at home, I sprinkle a little salt on it and it reminds me of 'kairi' with salt outside the school. Royal Gala seems a nice mix of the crunchiness of the Granny Smith and the sweetness of the Red Delicious. Fuji apples are very similar in taste, crunchiness and sweetness to the Braeburns, but a tad less juicy. The Golden Delicious are probably my least favorite, They seem to have aspects I dislike in all the others – they crumble, less sweet, less juicy, not sour – just middle of the road. But I still eat them regularly for variety – to build character I say! What about Macintosh's? Well, there is only so much character a guy can have.

  Here are a few apples from this weekend. Can you match the names to the apples shown. There is only one of each. Give it a shot! Better still, pick up a few during your next stop at the grocery store.

  Answers here
  Crunch! Crunch!

  
  ]]> http://konkanikesari.com/2004/05/06/an-apple-a-day/feed/ 4 Arun Shanbhag http://konkanikesari.com/2004/04/14/lung-cancer-in-women/ http://konkanikesari.com/2004/04/14/lung-cancer-in-women/#comments Wed, 14 Apr 2004 23:59:00 +0000 Arun Shanbhag http://arunshanbhag.wordpress.com/2004/04/14/lung-cancer-in-women/ ]]> The Wall Street Journal reported today (4/14/04) that while the number of new lung-cancer cases has decreased in men, diagnoses among women have increased an astonishing 60% from 1990 to 2003. Today lung cancer kills more women in the US than breast cancer and ovarian cancer combined.

  Smoking patterns among women does not fully explain why they are more susceptible to this type of cancer. Some researchers suggest that women may metabolize carcinogens differently then men, making them more susceptible to the cancer. Others suggest women don’t repair tobacco-induced genetic damage as effectively as men, or hormonal changes may play a role. Women also respond differently to cancer drugs and appear to survive longer with the cancer.

  Another surprising, and maybe disturbing aspect of the disease in women is that while 85 – 90% of lung cancer patients have smoked at some point in their lives, many of the women had already given up smoking, even decades before the disease surfaced. Many of the women were also ‘social smokers’ at some point in their lives. Probably second hand smoke had a role to play.

  One thing is increasingly clear, smoking is No Good! Not only will you kill yourself, you are also putting your loved ones at a higher risk of lung-cancer due to second hand smoke!

  So, what are you waiting for? BUTT OUT!

  
  ]]> http://konkanikesari.com/2004/04/14/lung-cancer-in-women/feed/ 0 Arun Shanbhag http://konkanikesari.com/2004/01/22/coconut-oil/ http://konkanikesari.com/2004/01/22/coconut-oil/#comments Thu, 22 Jan 2004 22:39:00 +0000 Arun Shanbhag http://arunshanbhag.wordpress.com/2004/01/22/coconut-oil-the-friendly-fat/ ]]> Read this in “Experience Life” Magazine – Jan Feb 2004 issue. The magazine is dedicated to exercise and nutrition related topics. Here is their spiel on Coconut Oil, verbatim.

  Coconut oil is all the rage right now. Once vilified as a heart-clogging monster, its suddenly being touted by many nutritional experts as a “miracle food” a saturated fat that is high in healthy medium chain fatty acids (MCFAs) like lauric acid, capric acid and caprylic acid. Easy to digest, MCFAs burn more like carbohydrates than fats, which makes them great for fueling exercise. Coconut oil also has antiviral and antimicrobial properties, which can help support your immune system. Its withstands high heat better than most vegetable oils, which makes it great for cooking. And it has an exceptional shelf life (up to two years). While many unrefined brands offer high quality and a delicious coconut smell that makes them nice on toast or slathering your skin, for general sauteing you may prefer a gently refined product, …

  Interesting write up. Konkani's may not have known the terminology, but they used coconut oil in their diet and appreciated its value. In my ancestral hometown of Kumta (Karnataka) the price of a plot of land goes up depending upon the number of coconut trees on the land!

  Eat well,
  ::a::

  
  ]]> http://konkanikesari.com/2004/01/22/coconut-oil/feed/ 0 Arun Shanbhag