Archives for Blog post

Plant Foods and Gut Health

Amazing Evidence Mounts on the Importance of Consuming a Diet High in Plants & Vegetables

There is now ample evidence to show how important it is for the human body to consume a diet high in Natural fibre from Plants and Vegetables.

An Animal Study conducted at the University of Michigan showed that a High fibre diet kept the microbes inherently present in the Gut from eating the lining of the Colon and protecting it against infection.

When microbes inside the Digestive tract do not get the ample Natural fibre that they rely on for food, they start munching on the natural layer of mucus that lines the gut wall, eroding it to the point where dangerous bacteria invade and can infect the colon wall.

 

The lesson we are learning from studying the effect of fibre on gut microbes is that if we don’t feed them, they can eat us…

 

Detrimental Effect of Processed food diet on the gut microbes

An earlier study showed that 10 days of an intensive Burger and fries diet could decimate not only the number but also the diversity of the healthy microbes by upto 40%.

 

Low Natural fibre diet over generations leading to irreversible depletion of gut bacteria

In a study where mice with gut bacteria from a human were given a low fibre diet the diversity of their intestinal bacteria plummeted and four generations on a low fibre diet caused irreversible losses.

Thus the importance of consuming a diet high in Plant foods can not be overemphasised and the clear message is that we need to eat real plant fibre regularly to keep our gut microbes happy.

Food for thought indeed!

 

To Your Wellness!

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

The Ultimate Brain 'Supplement'.

 

The Ultimate brain supplement that actively prevents Neuro-Degeneration and unhealthy states of  the brain, is not derived from food or Nutritional Supplements, it is Physical Exercise!

Unhealthy and Degenerative Brain states like Alzheimer’s, Dementia, Parkinson’s, Depression, Cognitive decline affect the quality of our lives and are all on the rise. Studies show Exercise is the Ultimate Brain supplement that can actively prevent these maladies by stimulating and increasing levels of BDNF in the brain.

BDNF……What?

BDNF, short for ‘Brain Derived Neurotrophic factor’ is a substance produced in the hippocampus of the brain that is essential for the Survival, Maintenance and Growth of the nerve cells or neurons.

Increase in BDNF levels encourages the  growth and regeneration of neurons and thus is a valuable tool in preventing Alzheimer’s, Dementia and other Neuro-degenerative diseases.

While there are other factors that also contribute to increase in BDNF production, the greatest increase occurs with Physical Exercise !   

What kind of physical exercise increases this BDNF?

BDNF stimulation and increase occurs with most exercise, however the greatest increase has been found to occur with exercise that makes you huff and puff !

That could be various forms of Aerobic exercises, Acrobatics, Resistance exercises and even includes Dancing!

Here are some ways you could begin to incorporate this valuable tool in your daily life for preventing unhealthy states like Alzheimer’s, Dementia, Parkinson’s, Depression and Cognitive decline.

Find a form of Exercise you enjoy

Research has found that enjoyable voluntary exercise increases BDNF levels more than enforced forms of exercise. It also means that you will stick with doing it and thus reap its health promoting rewards.

Do Something Regularly and preferably Daily

Research shows that shorter periods (twenty to sixty minutes) of daily or frequent exercise is more effective than longer periods of infrequent exercise.

Add Variety to your Exercise Regime

Incorporate exercises that provide Novelty and Variety to your exercise regime which improve agility, balance, coordination and also prevent boredom.

Get Outdoors

Exercising outdoors especially in quiet green spaces improves blood flow to the brain, an important factor in brain function . Additionally sunshine and Vitamin D has also been found to increase BDNF levels.

So make optimal use of this invaluable, inexpensive, innate supplement, wear your sneakers or dancing shoes, create an exercise program for yourself that has novelty, that you can do frequently, preferably outdoors and which makes your heart sing and benefits your Brain, body and entire Wellness !

 

To Your Wellness!

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

 

The Bony Benefits of Prunes.

 

6 Prunes a Day!

 

The substantial benefits of eating 6 Prunes per day for Bone Building has been concluded by a recent Clinical Study led by Researcher Dr Shirin Hooshmand !

 

The Study ran a six month trial with 48 women in their late 60’s/early 70’s with diagnosed Osteopenia.

16 participants ate 50 grams, (approx 6 prunes) per day, 16 others ate 100 grams (approx 9-10 prunes) daily and the remaining 16 formed the Control group that ate dried apples.

The Bone mineral density in the Hip, Lumbar spine and Forearm were measured of all the participants.

Other factors like Vit D status, Calcium intake, Exercise, Diet which affect Bone Health were also taken into consideration.

In the Apple eating Control group the BMD remain unchanged or decreased.

In the other 2 groups the Spine density increased while the Forearm and Hip BMD remained the same.

The difference in BMD increase was not significant in these 2 groups.

However in both groups (not Control), a specific marker of Bone resorption called TRAP-5b was found to be significantly lower at 3 months and 6 months of the Study, indicating that eating either amount had long lasting positive impact on bone turnover.

It was thus concluded that 50 grams (6 prunes) was adequate for most women to get such Bone benefits.

 

So to get this magical number of 6 in your daily diet, aim to eat 2 prunes after each meal!

 

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

 

6 Key Factors that Enhance the Functioning of Our Body.

 

Key factors that enhance the Functioning of our body:

The well-being of our body is directly related to allowing its natural rhythms to function harmoniously and the key factors that enhance this is what I have coined as :

“The 6 R’s”

  1. Regularity of Schedule, eating, sleeping at regular times and avoiding drastic changes in diet and activity
  2. Resting quietly for short periods once or twice a day so it can reset itself
  3. Removing or reducing swiftly any stressful or high risk situations
  4. Restoring order in all aspects of your life without getting distracted
  5. Retaining your calm and addressing any underlying emotions that reduce joy
  6. Remembering that Life is a game and being emotionally resilient!

 

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

21 Day Wellness Lifestyle Initiative.

 

Is Focusing on Wellness One of Your Goals this Year?

If so, I am going to challenge you with the first Wellness Lifestyle Initiative, to enhance your Wellness.

Studies show that’s all it takes to form a new life enhancing habit, 21 DAYS!

 

Make a commitment to adopt each of the following practices for 21 days. In doing so, you will see and feel a real difference as you replace unhealthy habits with new healthy ones. Then as it becomes a part of your lifestyle it will dramatically impact on how you look and feel:

  1. DRINK WATER, eight(8oz) glasses of good quality water a day, at room temperature or warm. Our body is 75% water, the miracle liquid! NO CARBONATED BEVERAGES.
  2. ACTIVELY SEEK OUT AND EAT ORGANIC PRODUCE, as far as possible. BOYCOTT PESTICIDE LADEN PRODUCE. Witness the rising Cancers and Degenerative disease?
  3. CUT OUT PROCESSED SUGARS INCLUDING HIGH FRUCTOSE CORN SYRUP. Use Natural sugars instead. SMALL AMOUNTS OF RAW HONEY, MAPLE SYRUP grade 2, BLACKSTRAP MOLLASSES, LACUMA FRUIT POWDER,COCONUT PALM SUGAR, MONK FRUIT, STEVIA AND SMALL AMOUNT OF FRUIT  like berries, apple, banana, guava..
  4. More VEGETABLES WITH EACH MEAL . Enjoy a rainbow of vegetables with each meal ie of varied colors and organic as far as possible. ABUNDANT IN NATURAL ANTIOXIDANTS!
  5.  CONSUME WHOLE GRAIN PRODUCTS. (Some people only have Gluten free grains which is great or no grains!)  NO PROCESSED REFINED GRAIN FLOUR PRODUCTS.
  6. EAT HEALTHY PROTEINS. e.g, Organic eggs from hens reared in farms with ecological farming Practices, Wild caught Salmon, Grass fed meats and poultry, Game, soaked Lentils, etc…
  7.  STEAM, BOIL, LIGHTLY STIR FRY, LIGHTLY GRILL, BROIL your food other than having it RAW. Enjoy its healthy nutrients!  KEEP AWAY FROM FRIED FOODS.
  8.  ENJOY HEALTHY FATS.  Such as Butter and Ghee from Grass fed animals, Virgin Coconut oil, Coconut Butter, Cold Pressed Virgin Olive oil, Avocados, Olives, Nuts and Seeds etc…….. CHUCK OUT THE PROCESSED REFINED OILS.  EAT GOOD FATS TO GET RID OF UNWANTED BODY FAT!
  9. MAKE USE OF SEA SALT OR ROCK SALT.  Full of Natural Minerals and plenty of varieties available! BIN THE PROCESSED TABLE SALT.
  10. USE HERBS AND SPICES.  Powerful Nature’s remedies, Flavorsome and varieties galore. Use them abundantly!! Coriander, Parsley, Basil, Oregano, Thyme, Rosemary, Sage, Mint, Bay, Turmeric, Cinnamon, Cloves, Cumin, Fennel, Aniseed, Nutmeg, Star Anise, Mace, Fenugreek, Asafoetida, Ginger, Garlic, Galangal, Lemon grass, etc etc ..  DITCH THE PROCESSED SAUCES AND PROCESSED MASALAS.
  11.  REGULAR EXERCISE. Adopt an exercise regime that is PLEASURABLE AND VARIED, 20 minutes a day. SITTING IS THE NEW SMOKING!
  12. JOYFUL PURSUITS . Spend more time engaging in activities that bring you JOY. Also actively look around for small or big things you can be grateful AND ADD TO YOUR JOYFULNESS !

 

Before using Nutritional supplements, herbal, homeopathic remedies and other treatments, put such foundations in place.

 These are a dozen healthy lifestyle changes !!

 If you feel these are too many to make at the same time, then start with one and incorporate the others as you go along, committing to doing 21 days for each change to make it a lifestyle habit!

(N.B. If the food items suggested as examples are unsuitable to you or your dietary plan, please use alternatives that suit you)

Enjoy the Initiative…

READY STEADY GO!

 

 

 

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

 

Festive Winter Warmers.

 

Healthy Winter Warmers to enjoy during the Festive season.

 

Winter is that time of the year when Nature and its creatures take a break, humans included.

It is the season both for hibernation and festivities (which includes food and drink). These are few of my favorite ‘cocktails’ which are delicious, warming, have numerous health benefits and especially useful in keeping the sniffles away at this time of the year.

I use Organic whole spices and ingredients with proportions to suit the palette.

Enjoy!

 

1. Spice it up!

Ingredients:

Green Cardamom, Cinnamon, Cloves, Black pepper, Ginger grated/cut, Licorice root (optional), Green Tea leaves (optional).

Method:

  1. To a pan of boiling water add the above ingredients in a proportion you desire, going easy on the cloves  2. Cover with lid and simmer for 5-10 minutes 3. Strain into your favorite tea cup and enjoy!

 

2. Golden Milk

Ingredients to make the Golden paste: 1 to 1.5 cups Water,  1/2 cup Turmeric powder, 5 Tbsp Virgin Coconut oil, Ginger (optional), 1.5 tsp Black pepper and 1/4 tsp Cinnamon.

Method:

  1. In a pan, mix the Turmeric powder into a cup of water, slowly heat and stir for 5-8 minutes till you get a thick paste. 2.  Add ginger, pepper, cinnamon and Coconut oil. 3. Continue stirring till everything is mixed. 4. Allow the paste to cool. 5.  Heat a cup of ‘milk’ of your choice and blend in one tsp of this Golden paste to make this healthy Golden Milk to be enjoyed at any time of the day !

The rest of the paste can be refrigerated in a glass bottle for a couple of weeks.  As I am not an advocate of dairy or soy milk , I suggest using Additive free Almond/Rice/Oat/Coconut milk. I personally use Organic Almond milk by Rude Health which is easily available in most supermarkets in U.K. This Almond milk contains some Rice milk in it which makes it naturally sweet thus avoiding the need to use any sweeteners.

 

3. Cinnamon Fruit Smoothie

Ingredients:

1 cup water, 1 banana, 1 pear, 3 Figs (fresh or dried), small piece of ginger, 1/4 tsp cinnamon, Seeds of your choice.

Method:

Blend the above in a high speed blender for 1/2 to 1 minute for a winter warming smoothie. It tastes good even without figs.

 

Wishing you a Very Happy & Healthy Festive Season. Cheers!

 

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

 

 

 

 

 

The Forgotten Channel of Detoxification.

 

The Forgotten Channel of Detoxification

My last blog post talked about Detox and Cleanses to Get Back to Good Health. Continuing the subject of Detoxification, the Drainage system of the body which is oft forgotten, the importance of which can not be stressed enough is the Lymphatic System.

This network of Lymph channels is larger than the Arterial system and travels along with the blood vessels and nerves in the body and carries a milky white fluid.

The Lymphatic system removes waste from every cell in our body and also regulates the Immune system as the important cells of our Immune system are highly active in the Lymph nodes of our body. It is the biggest waste drain in our body which if not supported can get clogged.

Some Symptoms of Lymph Congestion are Tiredness, Bloating, Swelling (including of Breasts), Stiff and sore muscles, Dry skin, Itchy skin, Brain fog, Cold hands and feet.

 

Supporting Lymph Drainage

The Lymph system drains well in an alkaline and hydrated environment. STRESS and Acid forming Diets decrease the alkalinity of the body cells. Drinking adequate amount of WATER is a very important habit to keep the Lymph flowing. All RED FOODS and HERBS speed the movement of Lymph eg Beets and Berries. EXERCISE plays an important role especially the use of Trampoline Rebounder and climbing up and down the stairs are effective Lymph moving exercises. Massage is another good Lymph mover.

It is important to have the channels of detoxification open and flowing well before undertaking any stringent cleanses so that the toxins can be moved out of the body without harming or straining it.

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

Detox and Cleanses to Get Back to Good Health?

 

Detox and Cleanses to get back to Good Health?

 

Detox and Cleanses are very much talked about these days as the way back to good health.

It is worth noting that the body has its own natural detox methods and channels in place. The body is detoxing when we Sleep, the liver is cleansing the blood and Human Growth hormone is being released. It is detoxing when we eat high quality Food, Herbs and Spices. It is detoxing when we Breathe and Oxygenate it well. It is detoxing when we Exercise and Sweat. It is detoxing when we Drink the right amount of fluid. It is detoxing when we provide it Sunlight and Healthy vibratory frequencies.

The body also detoxes when we have any kind of Naturopathic treatment, of which there are many, including Massage.

For the body to detoxify naturally it is extremely important that its channels of elimination and detoxification are open. Detoxification occurs through all major channels of the body, Sleep, Bowel, Liver, Kidneys, Lungs, Lymph, Skin…

For Detox and Cleansing to happen naturally we need:

  • Good sleep
  • Wholesome clean and nutritious food
  • Good balance of fluids
  • Optimum oxygenation and sunlight
  • Exercise
  • Proper management of stress

It does not make any sense to do any other ‘DETOX’ if we are not doing these things.

Many people feel better when they do stringent ‘DETOXES OR CLEANSES’.  This could be mainly because their system is weak and they feel better with less food to digest. They will feel better temporarily, but what happens over a long period of time with repeated detoxes. The Digestive power of the body keeps going down. So this is not really detoxing, the body is just getting relief from not eating that much. Detoxing with a lot of fasting and digestive flushing could also really dry the body and affect the sleep.

What are the factors to consider for undertaking DETOX AND CLEANSES.

AGE:  The older the body gets the greater its need for rejuvenation and the gentler any external detox or cleanse should be that is undertaken.

CONSTITUTION: According to the Ayurvedic classification of the Constitutions, the heavier, KAPHA constitution people are in more need for  and can tolerate detoxes better.  The thinner, VATA people generally do not tolerate it well.

VITALITY:  People with lowered vitality do not tolerate strong detoxes and need to go gently.

SEASONS: It is better to detox in the warmer summer months and have warm nourishing food in the winter months.

LIFESTYLE: Has the person been leading a generally healthy lifestyle for much of their life or are they jumping into a cleanse for the first time? If so, it should be gentle and they would have to go slowly. Is the person on any Medication? Are there any Addictions? What is the seriousness of their overall health problem?

Additionally of great importance is to have adequate Rest, Peace and Quiet during this time. Detoxing should not be undertaken in an environment of Stress and High activity.

 

To summarize, For detoxing the body:

1. Support and Boost the natural channels and mechanisms which the amazing intelligence of the body has put into place.

2. Then consider various other factors before undertaking any DETOX or CLEANSES, when required so they can be of maximum benefit.

 

Email DrSimiKhanna@gmail.com if you have any questions.

Click Here to Read Patient Testimonials.

Healthy Breakfast Options - Nutri- Porridge

 

I am often asked for some Healthy Breakfast Options, as breakfast, although it doesn’t have to be so, is usually a different kind of meal to lunch and dinner.

I will share with you my favorite healthy breakfast options, starting with this one today!

 

I Call it NUTRI-PORRIDGE.

 All Organic, suitable for folks on Vegetarian, Vegan, Dairy, Gluten and Egg free diets.

 

What’s in Nutri-Porridge?

  • GF OATS – You can use other GF grains of your choice, eg Millet, Buckwheat etc . I favor Oats which I find soothing.
  • SEEDS – of your choice. I like to use Pumpkin, sunflower, chia, linseeds, SPROUTED Alfa-alfa and Broccoli seeds.
  • NUTS – of your choice. I use a mixture of whole and ground nuts. My choice is mainly almonds, walnuts, pine nuts.
  • BERRIES – as per availability/ choice. I like to use Blueberries and Goji berries.
  • FRUIT/S – (other) variable eg half a banana, half an apple or a few pieces of pineapple…
  • SUPER FOODS – a wide variety available now a days, e.g, powdered Greens, Spirulina, Maca etc. Currently, I open up 2 capsules of Collagen (hydrolysed) and sprinkle them on the mixture.
  • LIQUIDS – I prefer Water, but you may use Coconut water in which case there may not be need of much fruit.
  • GARNISH – Sometimes I add Almond or Walnut butter as a garnish on top.

 

Nutri-Porridge Proportions?

Variable per your choice and quantity of consumption. I use less oats, 1-2 bits of fruit, & more of nuts, seeds etc..

 

Nutri-Porridge Preparation?

I may soak the oats separately overnight or may not depending upon time! If soaked, you can discard the water which will remove some of the starch. It is beneficial to soak the nuts and some seeds which make them easier to digest.

Prior to heating the oats in a stainless steel or ceramic saucepan, I usually prepare and get the rest of the ingredients like nuts, seeds, chopped fruit, super-food powders, etc… together in a bowl of my choice.

It usually looks quite colorful and appetizing!

Then I start heating the oats with a small amount of water as I like the consistency to be thick. You can add the desired amount of liquid to make it thick/runny, to the consistency you enjoy. The mixture gets quite gelatinous and sticks to the pan fast, hence I put together the rest of the ingredients in the bowl first so I can constantly stir this oats mixture.

Cook first on medium high heat and then reduce heat till cooked and to the desired consistency. Turn off the heat and spoon the creamy oats onto the colorful nutritious Nature’s mix in your bowl.

 

Appreciate, sit down and enjoy your  warm Nutri-porridge healthy breakfast right away before it turns cold !

 

Email DrSimiKhanna@gmail.com if you have any questions.

 

Click Here to Read Patient Testimonials.

Wholefood Fats Debunk the Cholesterol Myth Again!

 

Wholefood Fats debunk the Cholesterol myth again

Consumption of high Wholefood fats bust the Myth on Fat Cholesterol theory yet again.

 

From a Study published in the American Journal of Lifestyle Medicine (15th October 2015):

  • Candidates for the study consumed High fat vegan diets, where 20 to 40% of their diet was fat from wholefood sources or were near vegan, where less than 10% of the calories consumed were from animal sources
  • On an Average the person lost more than 50lbs in weight and kept it off
  • Average Cholesterol dropped
  • Average Blood pressure dropped and had results better than drugs. Out of the 445 participants where 200 of them were on no medication, saw an average drop of Systolic pressure of 26mm Hg, with 8 cases showing dramatic reversal of severe heart disease.

Thereby showing that FOOD WAS MORE POWERFUL THAN MEDICINE.

Please note the choice of fats was mainly from a variety of whole plant based foods which had Fats along with Phytonutrients, lignans and fibre eg Nuts, Seeds, Avocados, Olives (NOT FROM THERE EXTRACTED OILS)… and some animal protein from various sources. The Diet was not combined or substituted with high carbohydrates.

 

Call Dr Simi Khanna at 07805982533 or email DrSimiKhanna@gmail.com for a Free Consult.

 

Click Here to Read Patient Testimonials.

↑ Top of Page