Make a difference

Published: March 24, 2011

by Dr. Ravinder Singh

The disaster in Japan continues to mount as the country recovers from an earthquake, tsunami and the possibility of nuclear fallout – the effects of which may be felt for generations!  Millions are left with very little hope for relief as food and water become more scarce and a return to a ‘normal’ life seems far away on the horizon.

Watching the news, one thing struck me,  I did not see any looting going on and there were no demands being made by the victims. The Japanese are a resilient people, showing class even in the midst of disaster, showing dignity and support for one another, and remaining calm while waiting in long lines for food. How many of us would have done that in face of such overwhelming and horrible circumstances?

Let us pause for a moment and do a little reflection. This disaster has not affected most of us directly, and we are going about our lives with nary a concern. We watch the news and shake our heads at the pictures of the victims, with a fleeting thought of compassion for those “poor Japanese”, and then go about our business as usual.

But let’s do a little more than that. Pretty soon the media attention will be over but the needs of the victims will still be there. Let’s get in the habit of giving. Many people set aside a portion of their income for charity purposes. As a Sikh, I am charged with setting aside 10% of my income, known as “daswandh,” for charity purposes, to help those who are less fortunate and need our help. Let’s not forget that everyone needs help at some point in their lives. We hope that when and if we need help, someone will be there to lend support. We can prepare as much as we want but unforeseen disasters can occur without warning. We in California recently experienced record breaking rainfall causing some evacuations. A millionaire can suddenly lose it all and become homeless. Many people in this economy have lost their homes to foreclosure. So, let us pause for a moment and do a little reflection and maybe even open our wallets. Maybe we can bypass the line at Starbucks for our daily dose of café latte or vanilla frappucchino for the next few days and help our brothers and sisters in Japan.

If we wait to first become financially stable before we offer any help to someone who needs it desperately, you might be waiting for a long time. But if you get in the habit of saving a percentage of your income, then it does not matter. I do not consider my daswandh as “my” money; it does not belong to me.

Instead of becoming jaded, let us become a little more loving. Instead of having a “scarcity” viewpoint, let us create a “prosperity” consciousness. Let us become a little less selfish and develop more compassion in our hearts. And most of all, let us pause in our daily routine and send a little positive energy towards our fellow humans in need of help, wherever they might be in the world. Let us dedicate a moment of our daily routine to saying a little prayer for them.

Guilty Pleasures

Published: March 17, 2011

Dr. Ravinder Singh

You may not know this but March is National Nutrition Month, so I thought about focusing on a topic of nutrition for this week. However, I am going to talk about something that most people would not consider “healthy” or “nutritious.” After all, how many of you will equate “chocolate” with “nutrition”? And especially “weight loss”? Well, let’s destroy some commonly held misconceptions, shall we? But before you open up your secret stash of those Hershey’s Kit-Kat crisp wafers, or those heavenly Caramel filled Lindt milk chocolate bars, mmmm….yummy…(my mouth is already watering)…or those chocolate covered raisins…or….ahem….what was I saying? Oh yes, before you reach for that milk chocolate, let’s see how this food, yes I said “food”, can be healthy for you. I will even provide you with a recipe using chocolate.

While I was researching the topic, I realized that March 24th is a special day, at least for those of us who love chocolate! It is National Chocolate Covered Raisin Day.

First of all, chocolate is made from plants, more specifically, from the cacao bean. This bean contains flavonoids, nutrients which help protect plants from environmental toxins, acting as “antioxidants.” There are more than 4000 flavonoids found in all different types of foods. It turns out that cacao is actually one of the richest flavonoid-containing foods available. Flavonoids and other antioxidants help the body to resist the damage caused by free radicals, lowering the risk of cancer. The specific types of flavonoid found in chocolate are the Flavanols. In addition to their anti-oxidant effects, flavanols also help to lower blood pressure. They make the platelets less sticky and improve blood flow, lowering the risk of forming blood clots, which can lead to heart attacks and strokes. The flavonoids in cacao are principally catechin and epicatechin, which are also present in green tea and red wine. In fact, cacao may contain up to four times the amount of anti-oxidants in tea. Apart from its effects in lowering blood pressure and cholesterol, cocoa also stimulates the production of endorphins, the “feel good” chemicals. It contains serotonin, which is a natural antidepressant.

That does not mean that I am giving you free license to eat as much chocolate as you want. First of all, what I have said above applies to the cacao bean, which is best in its raw form. In fact, eating raw chocolate provides the best nutrition and taste. Some of the benefits of the cacao bean are lost in cooking. If you can’t get raw chocolate, the next best thing is dark chocolate. Milk chocolate does not act like an antioxidant. In fact, researchers in Italy have shown that milk may interfere with the absorption of antioxidants from chocolate. So even drinking milk while eating dark chocolate may counter the benefits of eating chocolate. Secondly, the amount of cocoa powder present in chocolates may be quite small. Dark chocolate contains over 65% cacao. Milk chocolate may contain very minuscule amounts of cacao.

Raisins are dried up grapes. It takes 4 ounces of grapes to make one ounce of raisins. They are actually one of the most nutritious dried fruits in the world, containing many nutrients, vitamins, minerals, antioxidants, and are cholesterol free and fat free. The sweetness of grapes comes primarily from fructose, a natural form of sugar, which is easily digestible and provides quick energy. They have many health benefits, including relief from constipation, bone health, eye health and dental health. They fight against acidity; both potassium and magnesium in raisins acting as antacids. They are also reputed to increase libido and increase arousal. It is one of the best sources of Boron, which is necessary for bone formation and absorption of calcium.

So, now we know the beneficial effects of both cacao and raisins. What better way to celebrate National Chocolate Covered Raisin Day than to eat dark chocolate covered raisins.

Green Day

Published: March 9, 2011

by Dr. Ravinder Singh

How many of us really believe that our environment affects us?

I am sure every one of you reading this will not need to think about the answer. The answer is obvious, or is it?

Let us really reflect on whether we really believe it to be true or not. In this environmentally-conscious time, when there is so much talk about becoming eco friendly, the question is whether we are just paying lip service to this idea or do we really believe it.

I decided to raise this issue at this time because March 14 happens to be a day that has been declared as Sikh Environment Day.

In Sikh history, the 7th Guru or Spiritual Master of the Sikhs, Guru Har Rai Ji became the 7th Guru on this day. Guru Har Rai Ji is remembered in Sikh history for his deep sensitivity to nature and its preservation. He was a great humanitarian and maintained an extensive herbal garden for medicinal purposes. He is reported to have said, “Behold, with one hand man breaks flowers and with the other hand offers them, but the flowers perfume both hands alike. The axe cuts the sandal tree, yet the sandal perfumes the axe.” Guru Har Rai Ji taught us to respect our environment, and that is what I would like us to focus on.

If we really believe that the environment affects us, then what are we doing to change our environment? Or are we victims of the environment around us? First, we need to define what we mean by our environment. The dictionary gives us many different definitions. One definition has to do with ecology, the air, water, minerals and all other external factors that affect us. But there are other aspects to the environment too: the social and cultural forces, the people we surround ourselves with, the mental and emotional milieu of our thoughts and desires. It ranges from the macro, global scale all the way to the state of our individual, very private mental micro environment.

If the quality of the air we breathe affects us, what are we doing to change the quality of the air? Yes, we can discuss how to decrease pollution at the macro level, but If we are surrounded by pollution, do we find time to go to a greener place to experience the cleaner environment? For instance, how many times in a week or a month do we actually get up in the early morning hours before the rush of the day starts and go for a walk in our neighborhood park? How often do we go to the mountains or the woods for a hike? We talk about having clean water and engage in the controversies about filtering vs bottled water. But how much water do we actually drink compared to carbonated beverages, coffee, juices, and other sugar-laden drinks? How often do we surround ourselves with people who do not provide us with peace of mind? How often do we have negative thoughts about people, events, work and our homes? How often do we create a positive mental environment that will uplift our spirits?

Let us take this day to reflect on our environment, the environment that we find ourselves in every day. Yes, let’s plant a tree. But let’s also plant a good thought. Let’s help someone less fortunate than us. Let’s be kind to our boss and our subordinate. Let’s cultivate a friendship with someone. Give someone a gift just for the sake of it, just to see the smile on their face. Let’s also plant a good wish for someone who has done bad to us. In the words of the Guru, let’s perfume the hands of those who want to harm the flowery spirit of our self.