Shabnam Das Kar and Michal Ofer
Nutrition Science Meets Medicine

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PCOS: Time to ditch your plastic bottles?

PCOS: Time to ditch your plastic bottles?

Below is a video I recorded recently. What do plastic bottles contain that is so harmful to you?

Endocrine Disrupting Chemicals (EDCs)

EDCs are hormone disruptors. Your body is exposed to a soup of chemicals every day, starting with your skincare products, home cleaning chemicals and right down to the lining of cold drink cans and even store receipts!

Many EDCs are obesogens:

For many of you with PCOS, weight loss challenge is one of the most important problems that you are dealing with. While the underlying problem in PCOS is insulin resistance, it is possible that EDCs are an additional factor as well. Some EDCs are considered to be obesogens. This means that they can make you gain or retain excess weight.

From numerous animal and lab studies as well as human studies, scientists have found that EDCs are associated with obesity, metabolic dysfunction, hypothyroidism, some cancers, PCOS, infertility, diabetes.

Studies in women with PCOS have shown that levels of an EDC called BPA (Bisphenol-A) were higher in women with PCOS than in those without. More importantly, higher levels of BPA were also related to worse metabolism and higher levels of male hormones, both of which are hallmarks of PCOS. 1)Ref

EDCs are a major problem all over the world. This is the reason that the Endocrine Society as well as the World Health Organisation (WHO) have attempted to bring awareness about this. 2)Ref 3)Ref

Beware Of BPA-free!

A few years ago when BPA was banned from being used in infant feeding bottles, manufacturers came up with an alternative product, BPS. It turns out that the alternative may not be a safer option! 4)Ref

Video Slides On Slideshare:

References   [ + ]

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2. ↑ Ref
3. ↑ Ref
4. ↑ Ref

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Obesity, Diabetes And Covid 19

Obesity, Diabetes And Covid 19

The Coronavirus disease 2019 (COVID-19) caused by the SARS CoV2 virus (Severe Acute Respiratory Syndrome Coronavirus 2 ) was first reported in China in late December, 2019. It has has since evolved into a global pandemic (present all over the world).

Quick Facts About Covid 19:

  • It is highly contagious. It can spread very easily. Unlike previous SARS viruses, the SARS CoV2 settles in the nose and throat. This means it can spread when you talk or laugh or sing, particularly in confined spaces (super-spreader events).
  • Asymptomatic spread. People may have the virus and potentially spread the disease even when they do not have symptoms of Covid 19.
  • It is a new virus. However, in a short span of 6 months, scientists have already found out quite a lot about this virus. By January 12, 2020, the virus was sequenced in China. This means that the genetic signature of the virus is known. This is important from the perspective of testing and treatment. 1)Ref
  • Vaccine: There is no vaccine against the SARS CoV2 available now, but many promising ones are in development.
  • At present, there is no specific treatment available for Covid 19. However, the search is on!
  • The Coronavirus is here to stay. It is not going anywhere. This means that measures of physical distancing will remain even after the lockdown. For how long? We do not know as yet.
  • Wearing face masks help!
  • Young people are not immune to Covid 19, particularly if they are overweight and/or have a chronic disease.
[Read more…] about Obesity, Diabetes And Covid 19

References   [ + ]

1. ↑ Ref

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Webinar Recordings And Show Notes.

Webinar Recordings And Show Notes.

Sleep, Eat, Move and Mind.

(This post includes the recordings, references and contact details from the FREE online webinar series co-hosted by Deepak Saini and Shabnam Das Kar April 6 to 9, 2020)

Day 1 (April 6, 2020) Sleep

Speakers: Karim Delgado and Deepak Saini

Day 2 (April 7, 2020) Eat

Speakers Deepak Saini, Shabnam Das Kar and Michal Ofer

Day 3 (April 8, 2020) Move

Speaker: Deepak Saini

Day 4 (April 9, 2020) Mind

Speakers: Deepak Saini and Shabnam Das Kar

Additional Resources

SLEEP

Screening for Obstructive Sleep Apnoea (OSA)

EAT

Michal’s Vegetable Broth Recipe

MIND

Rethink Stress Intervention

Steps To Elicit The Relaxation Response

Free MBSR Resources

[Read more…] about Webinar Recordings And Show Notes.

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High Carbohydrate Food To Minimize or Avoid

High Carbohydrate Food To Minimize or Avoid

While it is true that on the MDS Program we do not recommend meal plans or measuring food or counting calories, it is true that if you are insulin resistant your chances of losing weight on a low carbohydrate diet are higher.

Listen to your body. “Eat when you are hungry, drink when you are thirsty.”

In the sections below are food and drink that you may consider avoiding or minimizing.

All Sugars

  • White sugar
  • Brown sugar
  • Powdered sugar
  • Any food with added sugar
  • Processed food with added sugar
  • Junk food with added sugar
  • Jams and Preserves
  • Some Sauces (check nutritional label and ingredients)
  • Fructose (sugar in fruit)
  • Some Salad Dressings (check nutritional label and ingredients)
  • Cocoa mix
  • Molasses
  • Honey
  • Jaggery
  • High-fructose corn syrup and foods made with it
  • Syrups

Baked Goods and Sweets

  • Cookies / Biscuits
  • Cake
  • Pie
  • Brownies
  • Donuts
  • Pastries
  • Muffins

Candy

  • Chocolate Bars
  • Hard Candy
  • Milk Chocolate
  • Cotton Candy
  • And all others made with sugar

Packaged/Processed Snacks

  • Flavoured Nuts
  • Pretzels
  • Rice Cakes
  • Breakfast Bars
  • Cheese and Crackers Snacks
  • Raisins
  • Potato Chips
  • Tortilla Chips
  • Popcorn
  • Pop-tarts
  • Granola Bars
  • Twinkies
  • Cupcakes
  • “Heathy” Nut Bars
  • And other boxed snacks and products

Dairy

  • Flavoured Dairy
  • Added Sugar Dairy
  • Fruit At The Bottom or Sugar Added Yogurt
  • Whole and Skim Milk
  • Soy Milk
  • Ice Cream
  • Margarine
  • Pudding

Sugary And Starchy Fruit

High Sugar Fruit
  • Oranges
  • Kiwifruit
  • Pears
  • Pineapple
  • Plums
  • Cherries
  • Grapes
  • Figs (Also Starchy)
  • Bananas (Also Starchy)
  • Mangoes
  • Tangerines
  • Pomegranates
  • Dates
  • Applesauce
  • Dried fruit (worst choice as it has very high concentrations of sugar from the drying process)
Medium Sugar Fruit
  • Blueberries
  • Coconut Meat
  • Cantaloupes
  • Watermelons
  • Nectarines
  • Papaya
  • Peaches
  • Apples
  • Grapefruit
  • Honeydew Melons
  • Guavas
  • Apricots
Starchy Vegetables
  • White Potatoes (French fries and potato chips)
  • Sweet Potatoes or Yams
  • Corn
  • Peas
  • Squash
  • Root vegetables not advised for very low carb diets (beets, carrots, parsnips, rutabaga, turnips, butternut squash, and winter squash)

Grains And Other Starches

  • White Rice
  • Bread, Bagels and English Muffins
  • Croissants
  • Tortillas
  • Pasta
  • Cold Breakfast Cereals
  • Oatmeal
  • Cream of Wheat
  • Porridge
  • Barley
  • Amaranth
  • Millet
  • Quinoa
  • Spelt
  • Couscous
  • Bulgur
  • Rye
  • Muesli
  • Crackers
  • Pizza
  • Corn Starch
  • Pancakes
  • Waffles
  • French Toast
  • White Flour
  • Whole-Wheat Flour
  • Rice Flour
  • Corn Flour
  • All Whole Grains Too

Legumes

  • Pinto Beans
  • Black Beans
  • Kidney Beans
  • Chickpeas
  • Navy Beans
  • Lima Beans
  • Baked Beans
  • Lentils
  • Soy

Drinks

  • Soda
  • Juice
  • All Sweetened Drinks
  • Artificially Sweetened Beverages
  • Sweetened Or Flavored Tea
  • Sweetened Or Flavored Coffee
  • Frappuccino Coffee Drinks
  • Milk Shakes
  • Root Beer Floats
  • Malts
  • Frozen Coffee Drinks
  • Sports Drinks
  • Beer
  • Sweet cocktails – (Pina Colada, Daiquiri, Mai Tai, Bloody Mary, Margaritas, Screwdriver, White Russian, Rum Drinks etc.)
  • Wine coolers and alcopops

Other Articles

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Coconut Flour Idli (Steamed Savoury Cake)

Coconut Flour Idli (Steamed Savoury Cake)

Coconut Flour Idli (Steamed Savoury Cake)

Recipe by Lily Kiswani and Mitali Kar
Servings

24

servings

Idlis are a common South Asian food, usually made of fermented rice and lentils. They are usually eaten with chutney or curry.

Ingredients

  • Coconut Flour 200 grams/ 2 cups


  • Isapgol (Psyllium Husk) 8 tablespoons


  • Baking Powder 2 teaspoonful


  • Salt 1 teaspoonful. 

  • Hot water as required

Directions


  • Knead together all the ingredients with hot water to make a somewhat firm dough. Add a little water at a time, do not let the mixture become runny. At a certain stage of adding water, the psyllium husk will expand and the dough will come together.

  • Set aside for 15-20 minutes.

  • Pat into idli moulds and steam them for 10-12 min.

  • Eat with any desired chutney. Coconut green chutney goes very well.

  • If you eat eggs, you can replace the psyllium husk with eggs. In this case, add coconut oil 1 tbsp for every half cup of coconut flour. 

Notes

  • The coconut flour may be completely or partially replaced by nut flour such as almonds or walnuts, or by ground seeds such as flaxseeds, pumpkin, sunflower, sesame, or a combination of these. Go ahead and experiment with them.Find the one you like best and enjoy! 
  • Important: Coconut flour absorbs liquids, a lot more than nut or seed flours.

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Intermittent Fasting Deciphered Part 1

Intermittent Fasting Deciphered Part 1

The problem of obesity.

Why are there more overweight people now than ever before? There are a few reasons for this. Some of the reasons are included in the free eBook Why Can’t I Lose Weight?

  • The first reason is the changing diet. Far too many people are reliant on or addicted to nutrient-poor, energy-dense junk food, processed food, white flour products, etc. All these foods cause blood sugar levels to spike and this, in turn, leads to fat storage and insulin insensitivity.
  • A sedentary lifestyle is another reason. With the advent of technology, many manual tasks have become easier and less demanding.

Need to go to the supermarket that’s a 20-minute walk away? Get the car instead of walking. Need to go up to level 3 in your office building?

Take the elevator instead of the stairs. All these activities that move our bodies, use our muscles and keep things working well are avoided and replaced with easier alternatives. As a result, people are much more prone to gaining weight.

It’s so much simpler to watch TV with a bag of potato chips than to go for a run. It’s so much easier to drink a bottle of processed apple juice than eating a raw apple.

Each of these actions, no matter how small, do matter.

  • Poor quality of food. To exacerbate the situation, in much of the world, low-quality junk food is often cheaper than healthy, nutritious food. Low-income families are able to easily purchase these nutrient-depleted products but struggle to pay for “real food”. This is one of the many confounding reasons why obesity affects low-income families at a higher percentage.

One of the solutions to the problem of obesity.

There is one cure to reversing weight gain and obesity. In fact, it is so powerful that people are able to lose weight even on a junk food diet just by adopting this method. It should be noted that I never recommend consuming potentially toxic food-like substances, but this method is so powerful that it has been shown to work even in the presence of a poor diet.

Intermittent Fasting (IF)

[Read more…] about Intermittent Fasting Deciphered Part 1