Author: uditkondalmd

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Health

Turmeric, pepper and CBD

Are turmeric, black pepper, and CBD the three Musketeers in the night? Does turmeric fight against inflammation (and boring food), while making your taste buds sing Indian raagas?

Yes and yes! read on to find out the health benefits of turmeric. See how combining it with pepper will boost turmeric’s anti-inflammatory effects, and how CBD can also be an ally in the fight against inflammation and the diseases it causes.

What is turmeric?

Turmeric is a plant (in the same family as ginger) most commonly associated with Indian culture but is grown in other parts of Asia too, as well as Central America. It grows as a root. To create turmeric, a fresh root is harvested, boiled in water, and ground into a deep-orange powder.

If you’ve ever had a curry dish (we like a dairy/oil free vegan eggplant curry[1]) or purchased a spice blend, you already know what turmeric is. It gives curry dishes that vibrant golden color and earthy taste.

What are the health benefits of turmeric

Aside from meeting the cute health-conscious girls in the spice aisle? A lot! Many medical conditions, from arthritis[2] to depression and anxiety[3], may began with an inflammatory state inside our bodies. Inflammatory states are controlled by our immune systems.

Turmeric is rich in phytonutrients, a substance that neutralizes free radicals that we encounter in the environment and through our own metabolic processes (like digesting food).

Interesting enough, phytonutrients are a part of the plant’s immune system. And it helps our own immune system control inflammation in our body. How cool is that?

Why pepper and turmeric work so well together

The active ingredient in turmeric is curcumin, and in pepper is piperine. The amount of turmeric you get from eating a meal typically isn’t enough to have a meaningful medical effect. Thats why a lot of people use capsules and other supplements. These have their own issues, as they usually end up in the toilet- because we digest too much of a substance at once and our bodies can’t make use of it[4].

Piperine makes curcumin more bioavailable (easier for our bodies to use), and increasing the likelihood that the turmeric will have the intended effect. Considering the active ingredients in black pepper and turmeric takes up about 5% of the spice[5], our bodies need all the help we can get.

The piperine in black pepper also prevents the liver from breaking the curcumin from the turmeric down, keeping it inside the body longer.

Other uses for turmeric

Want to look a bit younger without using a social media filter? Got some stubborn pimples? You can make a naturally skin-cleansing, anti-bacterial face mask[6]. People forget that free radicals (that cause inflammation) are created in our skin from the UV (ultraviolet radiation) sunlight.

While we encourage you to wear sunblock to prevent sun damage from free radicals, we know you might not listen. Though a turmeric face-mask might make you look like a simpsons character, it’s only temporary (it washes off). Hopefully you’re eating plant-based so, if you do resemble a simpsons character it isn’t Homer.

What is CBD?

CBD is one of the active ingredients in marijuana. But no, it can’t get you stoned. CBD comes from the hemp plant, marijuana’s boring cousin. So relax and stop clutching your pearls, grandma!

We realize CBD has a stigma, and as of 2024, some jobs (like flight attendants and truck drivers) outright ban their employees from using it. Thankfully theres still turmeric and black pepper!

What are the health benefits of CBD?

From reducing the amount of seizures to treating a range of medical conditions – like insomnia, anxiety, depression, and addiction – CBD is the final Musketeer in the fight against inflammation[7].

Which is your favorite musketeer and why?

Resources

  1. Eggplant curry
  2. Nih.gov- arthritis
  3. Nih.gov- How Inflammation Affects the Brain in Depression
  4. Blue cross MA- What you need to know about vitamins
  5. umassmed.edu- Using Black Pepper to Enhance the Anti-Inflammatory effects of Turmeric
  6. Healthline- Can DIY Turmeric Face Masks Benefit Your Skin?
  7. Harvard health- Cannabidiol (CBD): What we know and what we don’t
Categories
Health

Whole-foods on a budget

And no, we aren’t talking about the market chain (also known as Whole paycheck). After you read this post, you’ll (likely) save some money on your next grocery store bill. Assuming you’re buying fresh fruits and veggies, and not potato chips and donuts!

Have you been to the supermarket lately? It seems like a guy can’t buy a case of beans and some fruits and veggies without needing to take out a loan. It reminds me of medical school but with better food -those ultra-processed cafeteria meals were bad for my plumbing (my intestines) and the schools!

Here are a couple ways to reduce your food bill, feed your community and make some friends in the process.

Plant a garden

Do you find that you run out of a specific veggie or fruit often? For example, I find myself running out of scallions and red pearl onions. I decided to plant them in a large pot out in my backyard. Just make sure you choose a pot with drains, watering it plenty and putting it in a place that gets plenty of sunshine.

Consider starting your own backyard (or balcony garden). This depends on the climate of where you live, and how good your soil quality is. But, instead of rushing to the supermarket to restock on food, imagine the convenience (and satisfaction) of growing your own food at home.

Starting your own garden also helps build (and strengthen existing) social relationships[1]

Trade with locals

Take the fruits (or veggies) of your labor and trade it with locals. You can search for “urban gardens” or go on social media and trade with other backyard gardeners or even producers and makers of other things. I knew a guy that traded a couple pounds of tomatoes for a cat (smart move), so the sky is truly the limit.

Who knows, you might even decide to scale up your food production and start your own farmers market stall.

Buy local

Yes, we know that purchasing produce from the farmers market or privately can cost more. But you are supporting a local business and keeping the money in the community.

Also, you are reducing your carbon footprint, which positively impacts the effects of global warming[2]. You also save on gas, and keep that “perfect parking space” you’re afraid to move your car from (maybe thats just a NYC thing).

Sources

  1. Impact of a Community Gardening Project on Vegetable Intake
  2. How to limit greenhouse gas emissions

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Uncategorized

Plant based pumpkin spice

Pumpkins are for eating not carving

Atleast in this household! While I love anything that brings the family together, i feel like the nutritional benefits of pumpkins are overlooked. While we can all appreciate a good jack-o-lantern (especially cat themed), the current state of the world is so scary that you could just leave the newspaper on your front stoop too long and scare people away with the headlines  (people still read newspapers, right?!)

However if you insist on carving a pumpkin, make sure to make the most of “the guts”- the seeds and pulp of the inside of the pumpkin. If you dont have a compost (I wont judge you out loud) you can always search for recipes online, or even make a face mask (nothing scarier than running into your roommate with a pumpkin face mask on!) 

Make sure to practice good knife safety tips so you don’t end up in the ER (the only thing scarier than current events is medical debt)

Our household prefers to cook and eat pumpkins. We love the sweet taste, similar to sweet potatoes. Not to mention their delicious nutritional benefits

This fall skip the processed foods: like long pumpkin spiced latte lines and get back to a whole food plant based diet. Starting with pumpkins!

Let’s discuss their benefits:

The health benefits of pumpkin

Pumpkins aren’t scary, they’ve just been carved into being scary halloween symbols! The first hint that pumpkins are nutritious are their orange color.

In foods, orange typically means the presence of an antioxidant called beta carotene. Beta carotene (latin for carrot) gives fruits and vegetables their orange color. We first eat with our eyes (our nose too. And cooked pumpkins smell delicious). Pumpkins are highly visible fruits. Yes, that’s right! Pumpkins grow from flowers, and are botanically considered a fruit

It’s worth mentioning that you shouldn’t judge the beta carotene content of food solely on color alone. Kale and spinach are both green and have lots of beta carotene in them.

Along with antioxidants, pumpkins have fiber and (along with other healthy lifestyle choices) can promote healthy digestion, cholesterol levels and blood pressure. Their beta carotene content may help promote healthy vision too! Heck, Cinderella even used them as an emergency vehicle, inspiring farmers to  name a pumpkin variety. Holiday or not, Pumpkin are unsung heroes of health, 

  • Rich in
    • Dietary fiber
    • Beta carotene
    • Promotes healthy digestion and eye health as well as regulates blood pressure and even contains sleep promoting tryptophan (the same ingredient found in turkey. Guilt-free sleep!)

Spices to pair with pumpkin dishes

While I don’t have a specific recipe (yet) to recommend, I usually stick to savory dishes as i dont have too much of a sweet tooth these days. But if I did, id probably opt for some apples(if im not in my Physician uniform) or an orange while on duty. But anyway, back to pumpkins

Ginger

Between all the holidays (thanksgiving and Christmas) and change to colder weather, I find fall to be the perfect time to use up some of my spices that may have been neglected throughout the year. Unless you’re using recipes with lots of nutmeg or clove, people struggle to use up these spices. And it ends up hiding in the back of some pantry like my Chef cousin (it’s 2024, Harjit love yourself for who you are).

Ginger and turmeric (and other spices listed below) may support a healthier mind, likely through reducing inflammation. And as they say, never forget your roots. Well with ginger root (and turmeric, by the way) you likely won’t as they promote a healthy brain. While both these spices resemble roots in their unprocessed form, they are not root. They are rhizomes: a unique botanical classification for a stem that grows underground and produces roots and shoots. 

Ginger may also reduce bloating. This is helpful, as foods (like pumpkins) high in fiber may cause bloating in some people, especially those new to a plant-based diet.

Ginger, along with allspice, nutmeg and cinnamon, add a warm aromatic flavor to the pumpkin dish, and also compliment the natural sweetness of cooked pumpkin. Which given the fiber-packed nutrition profile of pumpkins, is certainly a healthier source of sweetness than the sickly-sweet candy kids get when trick-or-treating.

Cinnamon

Known for its beautiful reddish/brown color and natural sweetness (while potentially lowering blood sugar). Cinnamon (along with the previous spices mentioned) are a natural anti-inflammatory. What makes it unique are its natural antibacterial properties. Through the reduction of bacteria, it may reduce acne, lower blood sugar and promote dental hygiene.*

Cumin

Similar to cinnamon, cumin may have antibacterial properties, potentially limiting the growth of E. coli* (a common cause of food poisoning)

Rosemary

Rosemary is high in manganese (a digestion-promoting mineral). It has anti-inflammatory anti-cancer properties*

Cloves

We already discussed the benefits of cloves. Check out our Hot Momma tea. 

Nutmeg

Nutmeg has antibacterial properties as well as promoting heart and liver health. It has fiber which helps in reducing blood sugar.

Sources

Categories
food Health

Healthier tea with spices and herbs

Spill that tea sis

But only if its got lots of sugar! Better to feed the ants instead of your diabetes. As I always say, homemade is better, especially when it comes to food.

So much of the food on the shelves and from fast food establishments are packed with preservatives like sugar (either glucose, which could promote inflammation, including diabetes and hardening of your arteries) or sorbitol (good for diabetics but are bad for your gut micro biome) and salt (high blood pressure shouldn’t be on the menu).

Not to mention the added cost from human labor and supporting companies with questionable ethics.

When it comes to tea: an ancient and life-giving beverage that brings people together-it feels even worse to turn something so inherently healthy, unhealthy.

Hot VS cold tea

With summer behind us, and the arrival of fall, I find myself gravitating towards hot tea. Not only does the heat help with digestion, but it boosts morale after seeing 30+ patients a day. No one likes a cranky doctor, (unless you’re a malpractice lawyer).

Studies show little difference in nutritional content between drinking hot or cold tea. In terms of preparing tea, white tea seems to maintain its nutritional (antioxidant) content better when brewed in cold water. (Link) 

If you are as busy as I am, your tea tends to get cold anyway. If you prefer hot, get a thermos. It’ll keep your tea warm and prevent spills. Helpful if you have 6+ cats like I do.

Green VS black tea

Thanks to the polyphenols in them, both teas have their respective anticancer benefits and are full of antioxidants. They can lower your LDL, a type of blood lipid (fat) often referred to as bad cholesterol. Black tea has more caffeine than green tea, so if you’re sensitive to caffeine this is worth considering. I like to blend them both for a tasty beverage!

Spices and herbs- health benefits

Money may make the world go round, but spices make life worth living. Not only do they make food taste better, but some spices are packed with health benefits.

Star anise 

Protect your heart and anus (I meant anise!) with star-anise.The antioxidants could regulate blood pressure, control blood lipid levels, and lower the build-up of plaque in the hearts (of mice! But it’s a start). (add Link), Star anise also helps prevent bloating, gas, and other symptoms of indigestion. it infuses the tea with a sweet and spicy taste.

Cloves

Contains eugenol. Helps fight pain and infections. Adds a sweet, spicy and bitter flavor profile.

Fennel seeds

May have antioxidant, anti-inflammatory, anti-fungal, and antiviral effects. It gives a sweet, licorice-like flavor profile.

Cardamom

From fighting cavities to aiding in digestion, the health benefits are many. The taste is hard to describe. The mix of green and black cardamom varieties adds a citrus-y, pine-like flavor profile. 

Dr Kondal’s hot momma tea

You’ll feel younger, and perhaps even look it too. Who knows,  they might even have to “card a mom” (if she’s at the club! See what I did there?!)

Ingredients/benefits

  • Star anise 1-2
  • Cloves 1-3
  • Fennel seeds 5-10
  • Black and green cardamom (1 each, bitten)
    • May lower blood pressure, improve breathing and aid weight loss
  • Black/green tea- anti-cancer and antioxidants

The proof is in the pudding

Or tea in this case. If you still have doubts about the health-promoting effects of the hot momma tea, just watch how energetic and vibrant Dr Kondal looks (your results may vary).

Dr Kondal shows off his homemade “hot momma” tea

Categories
food Health

Apples & bananas & and fiber, oh my!

An apple and banana a day, will keep the Gastroenterologist at bay

Jokes aside – both bananas and apples are packed with fiber and promote digestion- bananas have some unique properties to them that our guts love. 

So, read on to learn how to protect your gut health and avoid going to the doctor. Especially the specialists. They are rich enough. Do give your primary care doc some apples and bananas though! 

How bananas and apples help the gut

While apples and bananas both have solid nutritional reputations, bananas are part of a special diet called BRAT (bananas, rice, applesauce, and toast) created to soothe an upset stomach (nausea, vomiting and diarrhea). 

Though BRAT has come under fire in recent years due to its lack of nutritional content (lacking in fiber), it is a good short-term solution to an upset stomach. Bananas are high in potassium, an electrolyte lost in people with diarrhea. And they have natural antacids to coat the lining of the stomach, and reduce irritation from stomach acid (helpful if you are vomiting or have acid reflux)

All fiber is not created equal

There are two main types of fiber- soluble and insoluble and they both affect digestion differently. Soluble fiber adds bulk to your stool. It is soluble (dissolves) in water, creating a type of gel that softens stool and makes bowel movements easier. Bananas and apples have it.

Insoluble fiber is made up of the parts of food we cannot digest (like the skin and seeds of a fruit). And don’t worry, if you swallow the seeds an apple tree won’t grow inside of you (like the kids in my science class thought).

But go easy on the fiber! Too much (especially if you have a low-fiber diet), may cause bloating and gas. 

While apples and bananas are equally delicious, I do have a preference for one. For my daily pack lunch (to save money and avoid costcochondritis), I find myself reaching for the apple. For one, it travels better (bananas get mushy and are easier to crush than apples). 

But also, ask yourself this: when was the last time you saw someone eating a banana in public? It’s just socially frowned upon, for some reason.

Team banana

Bananas are a comedic fruit. They’re yellow and shaped funny. I find myself using them as props in my standup. They make for an absurd-looking mustache, brightly-colored projectile (don’t heckle me!) and I love pissing off the Urologists with them too (along with apples, apparently it’s not a good way to teach male anatomy)

And other people even write songs about them, like Raffi’s “bananaphone”. Maybe I’ll write my own version someday! Stay tuned

Which fruit do you prefer, and why? When it’s bright-colored and packed with fiber, you can’t go wrong!