Eating for Wellness

1
Eating for Wellness
2
Milk/White Bread
In Bay Area, one of the few places you can still
get milk bread is in Indian stores
White bread is created when the wheat is heated
to such a point, that the germ and the bran come
off. The only thing left is the white starch
which is the undesirable part.
Ref
3
Whole Wheat/Multi-Grain Bread
Available at Safeway, Whole Foods, Bakeries,
Milk Pail
Made of whole grains, rich in anti-oxidants like
magnesium, iron, Vitamin B and Vitamin E,
selenium etc. Rich fiber content acts as a bowel
stimulant and prevents digestive problems and
constipation. Presence of fiber reduces the risk
of colon cancer, breast cancer and also helps in
reducing blood pressure. Fewer calories than
white bread, higher in protein. More
details. Compare Whole Wheat Bread, White Bread,
Multi-grain bread (best)
Ref
4
The Milk Story
Cows are mistreated and injected with hormones to
get more milk out of them. If youre not careful,
you are probably consuming these hormones. In
India, the milk usually contains oxytocin. Here
it is rBST.
The common belief (or myth) is that milk is the
bodys reliable source of calcium. Sure,
technically, cows milk does have calcium. What
remains in question is whether or not it is the
best source of calcium and is it a source of
absorbable calcium. Many researchers have proven
that no, milk is not a source of absorbable
calcium for humans. Matter of fact, its not even
the richest source of calcium.
Ref 1, Ref 2
5
If you want calcium..
Available at Japanese stores like Nijiya market,
next to Chaat Paradise. Also available at Whole
Foods.
Get Hijiki seaweed (yes, the sea is a great
source of calcium). It is vegetarian and has
eight times more calcium than milk, and unlike
milk, the calcium is absorbable by the human
body.
6
If you cannot give up on milk..
For other milk providers, make sure they have the
hormone-free stamp and check their website to see
how they raise their cows. Milk Pail usually
keeps good quality milk.
Consider switching to Strauss Milk, available at
Milk Pail and Whole Foods. This is organic and
sustainable, from free-range cows (not imprisoned
ones) without hormonal treatment. The cows are
also vegetarian (not fed meat). You might be
surprised by the taste of pure milk, pasteurized
carefully.
7
White Rice
Ref
Initially, rice is naturally brown. To make it
white, the germ and the inner husk (bran) is
removed, the grain is then polished, usually
using glucose or talc. These added steps remove
nutrients that are sometimes then introduced back
in via synthetic sources - this is called
fortified white rice. The loss of nutrients is
broad and substantial. Plain white rice has far
less Vitamin E, Thiamin, Riboflavin, Niacin,
Vitamin B6, Folacin, Potassium, Magnesium, Iron
and over dozen other nutrients.  The dietary
fiber contained in white rice is around a quarter
of brown rice.
8
Brown Rice
Available in most Indian stores like India Cash N
Carry and Bharat Bazaar
Rice with all its natural nutrients in it.
Developing a taste for it does not take long. It
is difficult to overeat with brown rice as you
need to chew it well. Brain wired with natural
brown rice over millenia cannot accurately deal
with white rice, and we end up eating much more
than we need. White rice is bad for people with
sugar problems. Invest in your health. Switch to
brown rice.
9
Other Whole Foods..
But, if you really want to eat healthy, you can
move from wheat to jowar or bajra (called millet
here). Bajra rotis are much healthier.
Whole-wheat chapatis, available in Indian
stores Lakshmi brand whole wheat atta
Bajra Roti
10
Kale The Super Veggie
Nutrition Info
This is a vegetable that is not found in India.
In the vegetable kingdom, this is an excellent
source of protein and calcium (more calcium than
milk). Make sure you include this in your diet.
Has cancer-preventing properties. Check the
Nutrition Info. You can get Kale from Whole Foods
and Farmers Market
11
Get your veggies fresh

• The Stanford Produce Stand, every Fri, 11 am 3
  pm, Tresidder
• Farmers Market California Avenue, Sun 9 AM 1
  PM
• Whole Foods, Milk Pail Have locally grown
  produce, usually fresh
• Farmers come with their produce directly and
  sell it to the public. The veggies are not frozen
  for months this is a good way to get your
  groceries. It is also a good outing.

12
Quick cooking

• Shop at Whole Foods

AyurFoods markets ayurvedic meals that are quick
and easy to make available at Whole Foods. Try
other grains like couscous and quinoa.
13
On campus

• If ordering sandwich (or burrito), ask for whole
  wheat
• Nexus Café (in Clark Center) has good food
  options, including a macrobiotic platter (vegan
  and with whole grains)
• Sports Café has cheap and good dining options,
  like burritos and smoothies (yes, you can
  substitute a smoothie for a regular meal)
• All dining options
• If ordering food from Bhavna Patel
  (TiffinDinner.com), make a request for brown
  rice. If enough people request, she will provide
  this.

14
More resources

• Watch the Sarvodaya Healthy Eating Blog
• Dr. Binal Shah, an MD Naturopath doctor, blogs
  about healthy food choices
• Meet Vaden Nutritionist to get a consultation