Category: Health

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

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!