Dec 4, 2019

Book Review: The Biology of Belief by Bruce Lipton

 
This year is turning out to be one of the best years, reading-wise. The books that I chose to read this year are such interesting, thought-provoking ones. As many of you might know, I'm a huge fan of Dr.Sivaraman. I love to listen to his talks on youtube. During one such talk, he mentioned about the book "The biology of belief" when he was briefly speaking about epigenetics. It is one of the areas that I wanted to learn about this year. 

The basic premise of Bruce Lipton's "The biology of belief" is that our beliefs/perceptions control our biology and that environmental factors play an important trigger in how our bodies react and respond. The author has taken an alternate viewpoint of the popular Darwinian thinking that our genes determine our life. 

He takes the reader on a fascinating journey in elaborating this alternate viewpoint and touches upon a wide range of topics, right from the cellular structure, genetics, environmental influence, signal transduction, quantum physics, the role of conscious vs subconscious minds, etc. The best part is that not once you feel overwhelmed by complex scientific terminologies. The author ensures that a layman reader can easily understand the whole point of view through the use of stories, metaphors and personal anecdotes. 

In the first two chapters, he explains the issues behind the widely accepted belief that we are subservient to the power of our genes. He writes,

"Genes are not destiny! Environmental influences, including nutrition, stress and emotions can modify those genes without changing their basic blueprint. And those modifications can be passed onto future generations as surely as DNA blueprints are passed on via the double helix"


The proteins inside our cell membranes sense the environmental signals and responds through cellular behavior.

"Receptor antennas can also read vibrational energy fields such as light, sound and radio frequencies. If an energy vibration in the environment resonates with a receptor's antenna, it will alter the protein's charge, causing the receptor to change shape."


He then correlates this understanding with the way how a computer chip works and the fact that similar to how computer chips are programmable, cells are programmable too. It was such an "aha" moment while reading about this inter-linkage. The "aha" moments continued to hit me as I progressed to chapter 4 on quantum physics. The author elaborates on the role of energy, good vs bad vibes that we feel and the effectiveness of energy-based healing treatments. The explanation of the role of histamine and the side effects of antihistamine drugs was just mind-blowing (Pg 76). 

The best chapter according to me is Chapter 5 that talks about mind over body, actions of the conscious vs subconscious minds and placebos vs nocebos. This one chapter is worth rereading multiple times, given the numerous insights. A few of my favorite lines below:


"The actions of the subconscious mind are reflexive in nature and are not governed by reason or thinking."

"Endowed with the ability to be self-reflective, the self-conscious mind is extremely powerful. It can observe any programmed behavior we are engaged in, evaluate the behavior and consciously decide to change the program...... The conscious mind's capacity to override the subconscious mind's preprogrammed behaviors is the foundation of free will."

"The human brain's ability to "learn" perceptions is so advanced that we can actually acquire perceptions indirectly from teachers. Once we accept the perceptions of others as truths, their perceptions become hardwired into our own brains, becoming our truths."


As a parent, I could totally relate to the final chapter - Conscious parenting. The beliefs we learned from our parents play an important role in our subconscious programming.  There are quite a few takeaways for new parents in this chapter.


"Let go of unfounded fears and take care not to implant unnecessary fears and limiting beliefs in your children's subconscious minds."


I cannot recommend this book enough. Such an eye-opener and a fascinating read!

Dec 3, 2019

Omega-3 fats and plant based sources of ALA

There has been an increased awareness of Omega-3 fats in the past few years. Media has been buzzing with multiple articles on Omega-3 fats, supplements and fortified foods. In this article, I have tried to summarize my understanding of this fat group.

Disclaimer: I'm not a medical professional. Do your due diligence before making any changes to your diet.

Omega-3 fats belong to the family of polyunsaturated fats (PUFA).

They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes.  According to this source, Omega-3 fats lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation, which plays a role in the development of atherosclerosis.

The three main omega-3 fatty acids are 
  • short-chain alpha-linolenic acid (ALA)
  • long-chain eicosapentaenoic acid (EPA)
  • long-chain docosahexaenoic acid (DHA)
ALAs are essential fats i.e. our body cannot make them from scratch and so we need to consume through foods or supplements.  The RDA (Required Dietary Allowance) of ALA is as below:

I looked into IFCT-2017 (Indian Food Composition Tables) and prepared this list of food sources rich in ALA, along with their respective values.



Alpha Linolenic Acid (ALA)
(mg per 100 gms)
Cereals
Quinoa204
Bajra140
Ragi68
Saamai47
Wheat flour atta45
Amaranth seed (brown)43


Pulses/Lentils
Soybean1300
Black gram whole601
Black gram dal566
Rajma550
Moth bean240
Cowpea brown207
Cowpea white203
Green gram whole180
Green gram dal157
Dry peas145
Bengal gram whole117
Bengal gram dal116


Green Leafy Veg
Drumstick leaves446
Curry leaves417
Agathi407
Methi leaves362
Colocasia leaves335
Mint leaves286
Parsley255
Amaranth leaves, green247
Mustard leaves240
Spinach220
Beet greens207
Coriander leaves169
Lettuce134


Other veggies
Bean scarlet, tender (perumpayar)227
Zucchini green152
Cauliflower117
Field beans96
Knol kol71
Zucchini yellow71
Snakegourd70
French beans69
Cluster beans63


Fruits
Wood apple636
Sapota125
Strawberry112
Mango90
Lemon juice83
Apricot, dried80
Banana65
Avocado62
Muskmelon62


Condiments and Spices
Fenugreek seeds1082
Cloves691
Turmeric powder377
Pippali299
Pepper, black258
Cardamom, black197
Cardamom, green172


Nuts and Seeds
Linseeds (flaxseeds)12956
Walnuts8710
Garden cress seeds7484
Mustard seeds3341
Pistachio171
Gingelly seeds120

Our body can convert ALA into EPA and DHA. This conversion happens in the liver. Research on Omega-3 fats is still ongoing and I couldn't find any conclusive proof on the conversion of ALA into EPA and DHA, as to how much of it gets converted. There are multiple factors that influence the ability of our body to convert ALA into EPA and DHA. 
  • The higher the Omega-6 fats consumption is or the higher the ratio of Omega-6 : Omega-3, the lower the conversion is. Omega-6 is found mainly in refined vegetable oils, which is extensively used in fried foods and processed foods. The acceptable ratio of Omega-6 : Omega-3 is between 2:1 and 4:1
  • Including foods rich in nutrients such as pyridoxine (Vitamin B6), biotin, magnesium and zinc help convert the parent omega-3 ALA into EPA and DHA

Fishes are a good source of EPA and DHA but they may contain mercury, heavy metals, PCBs, dioxins and other contaminants, thanks to severe degradation of the quality of our water sources.

The recommendation for vegetarians and vegans is to include algae-based EPA and DHA supplements. But my point of concern is the quality of these supplements, not to forget the high costs.

Being a vegetarian, I'm not planning to consume fish oil supplements. I don't plan to buy algae-based ones either. I plan to ensure my Omega-6 intake isn't too high. Using the above list of ALA-rich foods sources as a reference, I'll make sure my intake of ALA is good enough, and my body will take care of the conversion as per my need. This is my point of view.

Sources:

Dec 2, 2019

The make or buy decision

After a long time, we (K, D and me) went out shopping on a Saturday afternoon. We had a clear intent of what we need to buy and we stuck to it (mostly!). It took a good 2.5 hours to shop for a few clothes and footwear for all of us. We didn't stop for our evening tea anywhere, instead, we chose to come home and I straight headed to the kitchen to make ourselves a strong cup of masala chai along with popcorn (made with dry corn, salt and oil). After 15 minutes, we were sipping tea and munching on hot popcorn.

This made me think about our decision-making process. How do we decide whether we want to make something ourselves or buy from a vendor? "Buy" doesn't necessarily mean products; it also includes services that we avail from a service provider.

There has been extensive research done on the "Build vs Buy" decision framework in the enterprise space. If a particular activity is closely tied to the "core" function of an organization, then organizations are better off building it themselves and taking complete ownership of it. If an activity is part of the "context" (activities that organizations need to do to stay in business), then they can choose to outsource to specialists/external parties.

I'm more interested to explore how these decisions are made by consumers. What factors determine whether to make it ourselves OR use the services of an external vendor? Is the "core vs context" model applicable for individual decisions? If so, shouldn't FOOD fall under the core category since it is a basic need? Why are we outsourcing/relying on food corporations to fulfill this basic need?

Now going back to my personal example. Let's take the case of tea:
Ever since we switched to using naattu sakkarai (country jaggery) for tea, both K and I don't seem to like tea made with white sugar. 
Making tea at home has become such a super easy task, given the years of practice I've had.
I can choose to add different spices that we like, and make it tastier.

In the case of popcorn, 
making homemade popcorn is so easy - the effort is literally less than a minute.
I can make it healthy by using less salt, cold pressed groundnut oil and good quality corn.
Also, it is super economical to make it at home. The multiplex cinemas are just plain ripping us off with their tub of popcorn priced at a whopping Rs.400 price point.

Let's take a moment to think about clothing. I have heard that people who knew how to stitch saree blouses always prefer to stitch their blouses themselves without seeking a tailor's assistance. They are clear about what fit suits them, the patterns, designs etc. 

I usually give my blouses to stitch to a tailor. Though she does a good job, her rates are extremely high - Rs.900 for a blouse (with lining). Sometimes, I take the material to Chennai and give it to a tailor there, where the rates are around Rs.450. I understand that the tailor invests her time, he/she has the required skill. Am I ready to invest my time to learn a new skill? How long would it take for me to learn?

I think the make or buy decision depends on the following criteria. We tend to make something ourselves IF most of these criteria are met:
  • It should be easy, quick and less time consuming
  • We should have the required skill and knowledge
  • We possess the tools/technologies involved in making it
  • We understand that the cost of making it ourselves is far less as compared to buying it from the marketplace
  • Last but not least, we have the right motivation and interest levels to pursue the task of making it

To validate these criteria, I'll use an example from my life:
I give my family's clothes for ironing (pressing) to a service provider. Every Sunday, he comes home, picks up the clothes to be ironed, presses them and delivers the clothes by the end of the day. Now I know many people who iron their clothes themselves at home. But somehow, I have never taken up this activity.
  1. I don't own an iron box at home
  2. Though I know how to iron clothes, I have never really attempted it regularly
  3. I have never done a cost-benefit analysis per se. I'm paying the service provider money to do this work, so I can use my time in other activities that I enjoy
  4. I find ironing clothes to be a tedious, boring activity. People who do it themselves might disagree with me on this
It is the same case with cooking which I find to be an interesting, therapeutic activity. Some of you reading this might not feel the same way. 

There are certain specialists who are experts in their own field. We have been trained to use their expertise whenever needed.

What if all of us are trained on certain essential life skills? If not at an expert level, we can at least raise to a state where we know our way around. Some of these essential skills are cooking, sewing, managing finances (taxes, investments), growing a vegetable garden, basic carpentry, handling electrical fixtures etc.

The whole idea of whether one should be a generalist or a specialist is such a fascinating area for me. I'm yet to conclude which one is better, but from my personality, I believe I love to be a generalist with multiple skills at a decent level THAN be a specialist with 1-2 skills at a mastery level.

This post is just a random collection of thoughts on various topics. I just wanted to dump it all, so I could get some clarity.

Nov 19, 2019

Farm visit at Gumalapura - my experience

 
Many years back, my husband K and I attended a 4-day "Art of Living" course. One of the phrases that the instructor mentioned is clearly etched in my memory - "Expectations reduce joy, Surprises increase joy". When I enrolled for the 2-day weekend farm visit organized by Bhoomi College in their Gumalapura organic farm, I absolutely had no expectations. All I wanted was a break from the usual weekend routine.

It was such a memorable experience for our whole family. If you love nature, farms, fresh air and interaction with good set of people, I'd highly recommend you enroll for this weekend programme. Yes, get surprised like us. It will be a unique experience for the kids as well as city-bred adults.

Don't read the finer details mentioned below. I'm jotting down here, so I can revisit the experience through my own words years later. Even if I go there again, I may or may not feel the same joy I felt while returning home on Sunday evening.


****Spoiler Alert******

We packed our bags on Friday night, started early on Saturday morning and reached Gumalapura around 9:30AM. The winding roads of the countryside, green fields and eucalyptus trees on either side were such a treat to the eyes. The rest of the group who had enrolled for the programme had already arrived. After a quick round of introductions, we headed for breakfast - fresh and piping hot pongal and coconut chutney. 

We then started for a walk around the farm. The farmer Mr.Ashok showed us fields of paddy, horsegram, ragi, groundnut etc. He also took us to a couple of caves that were around 500-600 years old. After walking around, we were served fresh lemon juice sweetened with jaggery. Felt so refreshing, sipping the drink standing near the fields. The weather was perfect that morning. 

The next activity was to make panchagavya as a team. The organizing team brought all the required ingredients - cow urine, cow poop, ghee, milk and curd (5 things from the cows). They also add bananas, honey, coconut water and jaggery. We had to mix all these 9 ingredients together. Though I was hesitant to touch the first two ingredients, there was an enthusiastic 10-year old girl who mixed the poop with ghee without a hint of disgust. Hats off to her. Mr.Ashok explained the proportions, how to dilute it and at what stage panchagavya needs to be sprayed on plants.

It was time for a homely vegetarian lunch - rice, veggie-loaded sambhar, beans palya and radish salad. The salad, in particular, was so tasty without the pungent flavor of radish. After lunch, we played a fun team activity of rolling a marble using broken pipes. Though it seemed like an easy activity, it required tremendous coordination as a team. 

We then headed again to the farm for a novel experience of riding a tractor. We all plowed a small plot of land and also got to drive a tractor, which was such a fun experience. We then manually tilled another small plot of land and planted dill and coriander seeds. We also got to understand how sprinklers need to be setup.

We were then taken to a beautiful spot, near a lake and a spectacular view of the valley. Mr.Ashok explained the history of Gumalapura village and the annual temple festival celebrated in praise of Goddess, sitting in front of a spooky cave whose length is around 11 kms and ends in another temple. Sitting on the rocks, inhaling plenty of fresh air, watching a brilliant view of the sunset and the vast expanse of the valley and hills, eating bhelpuri and sipping tea - such a magical evening it was!

We returned to our rooms, freshened up a bit, played badminton and football until it became dark. A bonfire was set up and we all sat around it, listening to music, admiring the remarkable night sky with plenty of stars - a rare sight for city dwellers like us. Dinner was again a fresh, homely meal - chapatis, bhindi sabzi, veg palya and curd rice. 

After dinner, we went to the terrace, lied down on the floor, watching the night sky and just staying quiet without talking. When we asked D what was your most memorable experience during the trip, she pointed to this very moment.

After a long day, we went back to our allotted rooms and slept. Being a new place, D couldn't sleep well and woke up multiple times as she is not used to the sounds of the night insects.

The next day, we woke up early and after a quick cup of tea, we headed for a trek into the forests. Climbing up the small hill in the tiny pathway and walking into the morning fog, we noticed a spot of fresh elephant poop. The guides who accompanied us asked us to wait as they went ahead to check for any wild elephants in the vicinity. After they came back and gave a go-ahead, we continued the trek and came to a nice spot with a magnificent view of the mountains. As we sat down at this peaceful place, we kept hearing loud music emanating from somewhere. The guide told us that such loud music is played in a resort near a place named Muthayalmaduvu. Loud music at 8AM on a Sunday morning. Imagine the noise on a Saturday night and how it would affect the animals in that area. 

Pathetic humans we are! Why spoil the peace and serenity of the jungle? 

Anyway, we all sat quietly and ate some oranges and groundnut chikkis. Some of us meditated for a little bit. As we were heading back, the guides spotted a herd of wild elephants in the distance. We were all thrilled to see them and how they walked together as a group. D was so happy to see the baby elephant. 

It was quite a trek, exploring the vast expanse of the jungle and we were told that the distance we would have covered would be around 3.5 kms. My first thought was "That's it? We walked so much and sweated quite a bit".

After a quick shower, we had a yum breakfast of Poha and chutney, followed by jaggery tea. The cooks here in this farm have some sort of magic in their hands - even the simplest of foods taste so good.

Next was farm work and we planted butter fruit saplings. This visit opened my eyes to the sheer amount of physical effort that is being invested by a farmer. I'm not exaggerating when I say that my respect for food, farmers and nature has increased multi-fold after this trip.

We were free for the rest of the morning. Had tea and bananas, casually chatting with other group members while children were busy learning to make fish and crab using coconut leaves from the cook anna, also got a feel of the kitchen as we all helped a bit in chopping up veggies. Sunday lunch was totally sumptuous - Karnataka style veg pulao, cucumber raitha, mixed veg salad, potato palya and the yummax millet payasam, which we all took 2-3 servings.

A couple of the group members asked me to talk to the kids about packaged foods. So we all sat down and had an impromptu discussion on ingredients of packaged foods. I felt so happy that D also pitched in and shared her thoughts about sugar and sodium in junk foods.

The kids were then given an activity to draw their farm on a chart paper. The 2 day exposure has given them enough sparks to think about what their farm would look like.

After a final wrap-up on how we felt about the whole experience, we had our last cup of tea along with some pakodas. We bought some fresh organic palak and amaranth greens. We also got home a couple of tomato saplings. It was time to bid goodbye and carry home a load of memorable experiences.

The organizers were brilliant. They had planned and orchestrated the whole event beautifully. We also got a chance to meet many like-minded people and have interesting conversations. 

Yes, I came home with such a happy, grateful smile. One of the best trips we have ever done with D.

And the best part was that I didn't feel the urge to check my phone in these 2 days. K took a few photos on his phone but we didn't click as many pics as we would have normally taken. 

What I learned about myself - Put me amidst a farm, fresh air, open spaces and a group of like-minded people, my energy levels are totally different.

Nov 14, 2019

Book Review: Gut by Giulia Enders

 
Nutrition-related books have become quite popular these days, as people are more curious to find out healthy options to eat and diets to follow for weight loss and preventive wellness. The saying - "It is not what you eat, it is what you absorb that makes a difference" has certainly a lot of merit to it. 

Earlier this year, I had made a list of topics I wanted to learn more about. Specifically, on nutrition, I wanted to learn more about the role of our gut. As I was looking for books related to this topic, a friend recommended me this particular book written by Giulia Enders.

What a fascinating and insightful read it is! The author has taken the complex process of our digestive system and explained it with so much wit and humor. If you had taken up Biology in your high school, the chapters related to different parts of the gut and their role in digestion would be a good revision. They took me back to my 12th grade and I surprisingly remembered every single detail. 

The role of saliva, tonsils, how food is absorbed in the small intestine from the perspective of carbohydrates and fats all form such a good foundation to unraveling how our complex digestive system works. The author also explains various digestion-related issues such as food allergies, food intolerances (lactose/fructose intolerance, gluten sensitivity etc). Though I really enjoyed reading these chapters, the one on the linkage between gut and brain was really the turning point for me. I was so engrossed and fascinated to read about how our gut influences our behavior.


"A gut that does not feel good might subtly affect our mood, and a healthy, well-nourished gut can discreetly improve our sense of wellbeing."

"Stress is thought to be among the most important stimuli discussed by the brain and the gut."

"Stress of any kind activates nerves that inhibit the digestive process, which means we not only extract less energy from our food, but we also take longer to digest it, putting the gut under unnecessary extra strain."

The following chapters on the importance of our gut's microbiome and their role in our immunity, synthesizing vitamins and minerals and much to my surprise, the way they can trigger weight gain were truly eye-opening. It has given me new areas to read up on.

For example, this particular passage gave me an "aha" moment

"Our satiety signal transmitters increase considerably when we eat the food that our bacteria prefer. And what our bacteria prefer is food that reaches the large intestine undigested, where they can then gobble it up."


What I could infer from this chapter is the importance of a balanced meal with a good amount of fiber, prebiotics and complex carbohydrates, from varied sources.

The author also talks about how various bad bacteria affect our health - salmonellae, helicobacter, toxoplasmata etc. 

Last but not the least, the author talks about how our obsession with hyper cleanliness is impacting our health in the form of allergies and autoimmune disorders. And increased use of antibiotics leading to resistant bacteria, a threat looming large.

The role of prebiotics and probiotics is briefly touched upon. I would have loved to see more in-depth coverage as there's quite a bit of hoopla around these two as external supplements.

If you are interested in food, nutrition and human physiology, I highly recommend this book. Unputdownable, if there's such a word!


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