#nutrition #nutritionist #nutritionscience #highereducation
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Side Dishes
Does the link between white potatoes and diabetes extend to non-fried potatoes without butter or sour cream?
The trouble for white potatoes began in 2006, when the Harvard Nurses’ Health Study, which had followed the diets and diseases of tens of thousands of women for 20 years, found that greater potato intake was associated with a greater likelihood of getting type 2 diabetes. However, of the hundred or so pounds of potatoes Americans eat every year, most are in the deep-fried forms of potato chips, french fries, or other processed products. What happened when they looked specifically at mashed or baked potatoes? They found the same link with diabetes. Okay, but what might potato eaters eat more of? Maybe I should rephrase that: What might meat-and-potatoes people eat more of? Indeed, people who ate more potatoes ate more meat, and we know that animal protein may be associated with increased diabetes risk. But the researchers tried to statistically adjust for that and still found increased risk with potatoes.
Well, what do people put on baked and mashed potatoes? Butter and sour cream. Again, the researchers tried to adjust for other dietary factors like these as well as effectively looking at the ratio between plant and animal fats and whether potato eaters drank more soda or maybe skimped on other vegetables. Yet, still, there seemed to be this association between potatoes and diabetes.
Okay, but that was just one study. By 2015, Harvard researchers had also looked into other cohorts, including the all-male Health Professionals Follow-up Study to complement the all-female Nurses’ studies, and they continued to find a small increased diabetes risk associated with baked, boiled, or mashed potatoes, though french fries do indeed appear nearly five times worse. The authors concluded that potatoes are considered to be a healthy vegetable in dietary guidelines, but the current evidence “casts serious doubts on this classification.” Walter Willett, the chair of Harvard’s nutrition department at the time, went a step further, suggesting potatoes should be siloed up there with candy, as you can see below and at 2:18 in my video Do Potatoes Increase the Risk of Diabetes?.
A meta-analysis of potato consumption and risk of type 2 diabetes published in 2018 combined all six of the prospective studies that had been done to date, and the researchers found about a 20% increase in diabetes risk associated with each serving of potatoes a day, concluding “[l]ong-term high consumption of potato…may be strongly associated with increased risk of diabetes.” But, again, the great majority of the potatoes consumed were fried, and we know deep-fried foods contain all sorts of nasty things, like advanced glycation end-products. The researchers weren’t able to assess french fries versus non-fried potatoes. Even just three servings of fries a week is associated with nearly 20% greater risk of type 2 diabetes, whereas there was only a tiny associated risk with potatoes in general, and that included the fries mixed in.
The world’s largest manufacturer of frozen french fries took issue with this conclusion. Claiming to make one in three fries eaten on planet Earth to the tune of billions of dollars, the company has the money to fund reviews to cast doubt on the science. One review said that the scientific literature should be read with caution because the impact of potatoes on disease risk factors may depend on the foods they’re grouped with as part of a dietary pattern. Indeed, they do have an actual point. Observational studies can never prove cause and effect, and maybe potato consumption—even baked potato consumption—may just be a marker for an unhealthy diet in general. As much as researchers try to adjust for these other factors, as the journal of the Potato Association of America is quick to remind us, it’s not possible to separate the effects of potatoes and fries from the effects of the overall crappy Standard American Diet.
Is there a country where potato consumption is associated with a healthy diet? If potato consumption was still associated with diabetes there, then that would be concerning. Enter a seventh study, but this time out of Iran, where most potato consumption is of boiled potatoes. In fact, those who ate potatoes had the healthiest diets and ate the most whole plant foods—fruits, vegetables, legumes, and whole grains. And though the researchers tried to tease out those other dietary factors, those eating the most boiled potatoes had only half the odds of developing diabetes. This supports the notion that it may be hard to completely separate out just the potatoes. The bottom line, this systematic review concluded, is that we really don’t have “convincing evidence” that the intake of potatoes in general is linked to type 2 diabetes, but we should still probably hold the fries.
Doctor’s Note
This is the first in a five-part series on potatoes. Stay tuned for:
Interested in a sampling of diabetes videos? Check out the related posts below.
Sharing a roundup of my favorite reputable health and fitness certifications if you’re considering becoming a wellness professional. Check out all of the details below!
Hi friends! How are you? I hope that you’re having an amazing week so far! Mine is PACKED with client calls and podcast interviews, but I’m looking forward to a long, relaxing Easter weekend with the fam.
For today’s post, I wanted to talk a bit about health and wellness certifications, especially now that I’m working my way through two new ones: High Performance Health and Integrative Health Practitioner Level 3.
I LOVE to learn, and over the past 17 years in the wellness industry, I’ve completed quite a few health and fitness certifications. I won’t recap them all again here (they’re all on the About page!), but I definitely have some favorites. 😉
I figured I’d share my top certification options if you’re considering expanding your knowledge in the health and wellness space, teaching fitness, or pursuing a new career.
Whether you want to coach clients, teach classes, dive into functional health, or simply deepen your own knowledge, there are so many incredible programs out there.

One of the biggest questions I get is: Where do I even start?
The answer really depends on your goals.
Do you want to:
Work 1:1 with clients?
Teach fitness classes?
Build an online wellness business?
Or simply learn more for yourself and your family?
I’ve broken this down into a few categories to help you find the best fit.
If you want to help clients get to the root cause of health imbalances, functional lab testing is the BIGGEST gamechanger.
When you can run labs, analyze them, and recommend appropriate protocols, it’s such an incredible way to serve clients on a deeper level.
(Friendly reminder that we don’t diagnose, prescribe, cure, or treat. We’re looking for deficiencies and toxicities—and how we can support the body back into balance.)
This is by far my favorite certification.
I’ve completed Level 1 and Level 2, and I’m currently working through High Performance Health and Level 3. I’m not exaggerating when I say that IHP has completely changed my life.
It’s enabled me to help clients in a much deeper capacity, and I’ve also used the testing and protocols on myself and in our family. It was a huge part of my own healing journey.
What I love most about IHP:
It combines Eastern and Western approaches
You learn how to read and interpret functional lab testing
You’re given clear protocols you can actually implement
It’s extremely practical and actionable
If you’re interested in working with clients, running labs, or truly understanding root-cause health, this is the one I recommend again and again.
You can check it out here and use the code FITNESSISTA for a huge discount.


I don’t personally hold this certification, but I have many friends who have completed it and gone on to build thriving online practices.
From what I understand, it’s similar to IHP in that you’re learning how to become a “health detective” and look at patterns within the body using functional labs.
The curriculum and testing options are fairly similar, and the goal is the same: helping clients get to the root cause of what they’re experiencing instead of just managing symptoms. You can check out details here.


Please note that this is SO different from a Registered Dietitian.
Only a licensed RD can tell you exactly what to eat or prescribe a specific diet plan. A nutrition coach can provide guidance, education, macro support, and balanced recommendations based on your goals, but cannot prescribe individualized medical nutrition therapy.
I do not hold this certification, but it’s one that I seriously considered.
One of the biggest perks is that you can specialize based on your interests, whether that’s plant-based nutrition, Paleo, hormone health, or other dietary approaches.
It’s a great option if you’re looking for a broad, holistic introduction to health coaching and want flexibility in how you apply it.
I completed Precision Nutrition a handful of years ago and thought the curriculum was very straightforward and practical.
What I liked most:
Learning how to calculate macros based on individual goals
Understanding nutrient timing and fueling strategies
Diving deeper into specific goals like endurance training or fat loss
Coaching strategies and behavior change
This is a great option if you want a strong foundation in nutrition coaching, especially if your focus is fitness, body composition, or performance. You can learn more here.
I’m currently working through this certification and LOVING it.
It covers topics like:
optimizing cardio capacity
brain health and cognitive function
advanced nutrition strategies
biohacking tools and stacks
taking an already healthy routine to the next level
This is a great option if you’re already in the wellness space and want to go deeper into optimization and performance. Learn more about HPH here.


Little blast from the past from the Zumba days. Bring it baaaack!
If you want to work in a gym, train clients, or teach classes, a fitness certification is essential.
I’ve been a NASM-certified personal trainer for many years, and I really appreciated how in-depth and science-based the curriculum is.
It covers:
anatomy and physiology
program design
injury prevention
client assessment
I also have to maintain continuing education credits and CPR certification to stay current, which I think is so important.
This certification truly took my personal training to the next level.
This is the group fitness certification I got years and years ago, and it’s the one I’d recommend if you’re considering teaching group fitness.
It focuses on:
class structure
cueing and coaching
safety and modifications
creating an engaging experience
If you love the energy of group classes, this is a great place to start.
If you want to niche down or expand your offerings, specialty certifications can be a great addition.
Some of the ones I’ve completed:
NASM Corrective Exercise
NASM Women’s Fitness Specialist
NASM Weight Loss Specialist
BODYPUMP
These allow you to:
work with specific populations
address injuries or imbalances
create more customized programs
If you’re interested in teaching yoga, a Registered Yoga Teacher (RYT) certification is the standard.
Beyond teaching, it’s also an incredible personal development experience that deepens your understanding of movement, breath, and mindfulness. Your local yoga studio will likely offer 200 hour certification programs. Get certified at the studio you love!
Barre is a little different because there aren’t as many widely accepted universal certifications.
If you’re interested in teaching barre, I recommend reaching out to the specific studio where you’d like to teach. Many studios offer in-house training programs.
The best thing you can do is take as many classes there as possible, since each studio tends to have its own unique method and style.
If I could give one piece of advice, it would be this:
Start with something that genuinely excites you.
You don’t have to do everything at once. You don’t need 10 certifications to get started!
One certification can open the door, and you can build from there.
For me, continuing education has been one of the most rewarding parts of this career. It’s allowed me to grow, evolve, and serve others in a much deeper way.
If you’re thinking about diving into the wellness space, I’m cheering you on and if you have any questions about these certifications, I’m always happy to help!
xo
The vegan ketogenic diet is one of the most restrictive diets, but it is possible to pull it off while maintaining your sanity, decreasing animal suffering, and improving your health.
𝐑𝐞𝐬𝐨𝐮𝐫𝐜𝐞𝐬
𝐅𝐞𝐚𝐭𝐮𝐫𝐞𝐝 𝐑𝐞𝐜𝐢𝐩𝐞𝐬
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See more keto recipes, knowledge and tips on the website to keep your weight loss going strong. https://www.ruled.me
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As i navigate menopause and all the cjanged that come with this state of life, I’m always trying to find the right balance of High Protein✔️ High Fiber✔️ Low Sugar✔️
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#whatiatetoday
#homemade
#protein
#fiber
#lowsugar
#cooking
#recipeinspo
#healthyeating
#lifestyle
#wellness
#menopause
#over40
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These high-protein Mediterranean Meatball Bowls Loaded with Roasted Vegetables are my new obsession. Made with juicy turkey meatballs, sweet potatoes, cauliflower, broccoli, creamy hummus and pickled red onion in every bite. High-fiber, meal prep-friendly and one of those dinners I can’t stop making.

I’m a big CAVA fan, so I created this bowl inspired by those flavors at home in an easy, weeknight-friendly way. These sheet pan Mediterranean meatball bowls bring all those bold, satisfying elements together, including roasted sweet potato, cauliflower and broccoli, juicy turkey meatballs, and a scoop of creamy hummus, with brightness from pickled red onions. For this version, I skip the grains as a base and use roasted vegetables, making it hearty, veggie-loaded, and naturally high-fiber. It’s also great for meal prep—if you’re looking for more ideas, check out my meal prep recipes.
Check out the ingredient list below for these easy Mediterranean turkey meatball bowls. See the recipe card below for the exact measurements.
While the meatballs and vegetables cook in the oven, prepare the quick pickled onions. See the recipe card at the bottom for printable instructions.






All the ingredients will last up to 4 days in the fridge. Here’s how to pack them for on-the-go lunches.

For more meal prep dinner ideas, check out these five delicious Mediterranean recipes to inspire your next meal!

Yield: servings
Serving Size: 3 meatballs, 1 ½ cups vegetables
Preheat the oven to 400F. Adjust the 2 center racks.
Spray a large sheet pan with oil, add sweet potatoes, drizzle with 1 teaspoon oil and season with ¼ teaspoon salt, using your hands to coat well and spread out. Roast 10 minutes.
Meanwhile in a large bowl, combine the cauliflower and broccoli with 1 tablespoon of olive oil, ¼ teaspoon salt, and toss well to coat evenly.
Combine the panko, chicken broth, egg, parsley, spices, and remaining 1 teaspoon salt in a large bowl and mix well to combine.
Add the turkey and mix using a fork to fully combine everything, careful not to overwork. Using wet hands, form into 12 meatballs and place on a smaller sheet pan, lined with foil.
Remove the pan from the oven, stir, then push the sweet potatoes to one side, add the remaining vegetables on the other side of the pan, making sure everything has a little bit of room. Place them back into the oven along with the meatballs.
Bake until the meatballs are cooked through, and the vegetables are tender, about 20 to 25 minutes. Remove the vegetables and broil the meatballs on high 2 to 3 minutes, until the top is browned. Sprinkle the veggies with a pinch of salt.
While they bake, toss the sliced onion with the vinegar, water and salt in a small bowl. Let sit at room temperature for at least 10 minutes, stirring once or twice, until softened and lightly pickled. Then drain.
To serve, divide the meatballs and vegetables among 4 bowls, top veggies with pickled onions and feta, add 2 tablespoons hummus to the bowl, and finish with fresh dill and fresh lemon juice.
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Serving: 3 meatballs, 1 ½ cups vegetables, Calories: 489.5 kcal, Carbohydrates: 37 g, Protein: 33.5 g, Fat: 24.5 g, Saturated Fat: 6.5 g, Cholesterol: 140.5 mg, Sodium: 974 mg, Fiber: 7.5 g, Sugar: 7 g
– Prana Vayu and Kapha are the main doshas involved in causation of SHWASA.
– The five types of Shwasa are – Kshudra, Tamaka, Chinna, Mahan and Urdhwa.
– Shwasa, Kasa, Hikka and Hrdroga can be cured using PURANA GHRTA processed with Abhaya, Bida Lavana and Ramatha (Hingu). Su.Ut.51/16
– TALISADI Ghrta, VASA Ghrta (described in Raktapitta) and SATPALA Ghrta (described in Vata Vyadhi) are beneficial to cure all kinds of Shwasa. Su.Ut.51/27-29
– Formulations used for treating PANDU ROGA & SHOTHA should be used in the treatment of Shwasa and Kasa. Medicines prescribed for KASA are also used for treating Shwasa. (Su.Ut.51/43)
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The 51st chapter of Uttaratantra of Sushruta Samhita is named as Śvāsa Pratiședha. This chapter deals with Treatment of Dyspnoea.
अथातः श्वासप्रतिषेधं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||
We will now expound Śvasa Pratiṣedha- treatment of Dyspnoea; as revealed by the venerable Dhañvañtari.
यैरेव कारणैर्हिक्का बहुभिः सम्प्रवर्तते |
तैरेव कारणैः श्वासो घोरो भवति देहिनाम् ||३||
विहाय प्रकृतिं वायुः प्राणोऽथ कफसंयुतः |
श्वासयत्यूर्ध्वगो भूत्वा तं श्वासं परिचक्षते ||४||
Svāsa which means difficulty in breathing or dyspnoea is a dreadful disease. It is produced by the same causes by which hikka – hiccup is produced (causes for hikka and svasa are the same).
Aggravated Pranavata combines with Kapha, leaves off its normalcy and begins to move in the upward direction. While doing so, it gives rise to increased bouts of respiration / breathing (exacerbated breathing patterns). This condition is called Svasa.
क्षुद्रकस्तमकश्छिन्नो महानूर्ध्वश्च पञ्चधा |
भिद्यते स महाव्याधिः श्वास एको विशेषतः ||५||
This Svasa is said to be a Maha Vyadhi i.e. a dreadful disease which is difficult to tolerate and cure. Though Svasa is only one, it is of five kinds. Below mentioned are the five kinds of Svasa –
– Ksudra Svasa,
– Tamaka Svasa,
– Chinna Svasa,
– Mahan Svasa and
– Urdhva Svasa
प्राग्रूपं तस्य हृत्पीडा भक्तद्वेषोऽरतिः परा |
आनाहः पार्श्वयोः शूलं वैरस्यं वदनस्य च ||६||
Below mentioned are the premonitory symptoms of Svasa –
– pain in the region of the heard,
– aversion towards food,
– restlessness,
– flatulence,
– pain in the flanks and
– bad taste in the mouth
किञ्चिदारभमाणस्य यस्य श्वासः प्रवर्तते |
निषण्णस्यैति शान्तिं च स क्षुद्र इति सञ्ज्ञितः ||७||
Ksudra Svasa is a kind of Svasa characterized by the below mentioned features –
– it arises when the person commences any physical work and
– subsides when he sits or rests (without doing any work or task)
तृट्स्वेदवमथुप्रायः कण्ठघुर्घुरिकान्वितः |
विशेषाद्दुर्दिने ताम्येच्छ्वासः स तमको मतः ||८||
घोषेण महताऽऽविष्टः सकासः सकफो नरः |
यः श्वसित्यबलोऽन्नद्विट् सुप्तस्तमकपीडितः ||९||
स शाम्यति कफे हीने स्वपतश्च विवर्धते |
मूर्च्छाज्वराभिभूतस्य ज्ञेयः प्रतमकस्तु सः ||१०||
Svasa – dyspnoea generally associated with the below mentioned features is known as Tamaka Svasa –
– thirst,
– perspiration,
– vomiting,
– rumbling noise in the throat,
– dyspnoea appears especially on cloudy days and in darkness
Breathing is accompanied with –
– loud sound,
– cough,
– expectoration of sputum / phlegm and
– debility,
– aversion of food and
– dyspnoea increasing when the patient lies down
Pratamaka Svasa is type of svasa which presents with below mentioned features –
– it subsides when kapha decreases and
– increases greatly when lying down and
– is accompanied with fainting (loss of consciousness) and fever
आध्मातो दह्यमानेन बस्तिना सरुजं नरः |
सर्वप्राणेन विच्छिन्नं श्वस्याच्छिन्नं तमादिशेत् ||११||
Chinna Svasa is characterized by the below mentioned characteristic features –
– person has flatulence and
– burning sensation in the urinary bladder and has
– painful and interrupted breathing
निःसञ्ज्ञः पार्श्वशूलार्तः शुष्ककण्ठोऽतिघोषवान् |
संरब्धनेत्रस्त्वायम्य यः श्वस्यात् स महान् स्मृतः ||१२||
Below mentioned are the features / symptoms of Maha Svasa –
– unconsciousness,
– pain in flanks,
– dryness of throat,
– breathes with loud sounds,
– swollen eyes and
– bending / stretching of body during breathing
मर्मस्वायम्यमानेषु श्वसन्मूढो मुहुश्च यः |
ऊर्ध्वप्रेक्षी हतरवस्तमूर्ध्वश्वासमादिशेत् ||१३||
Urdhva Svasa is marked by the presence of below mentioned symptoms –
– stretching pain in vital organs (heart, head, urinary bladder),
– person often faints after respiration,
– has upward gaze and
– loss of voice
क्षुद्रः साध्यतमस्तेषां तमकः कृच्छ्र उच्यते |
त्रयः श्वासा न सिध्यन्ति तमको दुर्बलस्य च ||१४||
Ksudra Svasa is easily curable. Tamaka Svasa is difficult to cure. The other three kinds of Svasa i.e. Maha Svasa, Urdhva Svasa and Chinna Svasa are incurable. Tamaka Svasa is also incurable in weak persons.
स्नेहबस्तिं विना केचिदूर्ध्वं चाधश्च शोधनम् |
मृदु प्राणवतां श्रेष्ठं श्वासिनामादिशन्ति हि ||१५||
According to some authoritative opinions – purificatory therapies administered in both upward and downward routes, except anuvasana basti (unctuous enema) should be administered mildly, to strong patients suffering from svasa.
श्वासे कासे च हिक्कायां हृद्रोगे चापि पूजितम् |
घृतं पुराणं संसिद्धमभयाविडरामठैः ||१६||
सौवर्चलाभयाबिल्वैः संस्कृतं वाऽनवं घृतम् |
पिप्पल्यादिप्रतीवापं सिद्धं वा प्रथमे गणे ||१७||
सपञ्चलवणं सर्पिः श्वासकासौ व्यपोहति |१८|
Purana Ghrta – ghee which is old by some years – should be boiled and processed with Abhaya, Bida Lavana and Ramatha (Hingu) is very valuable in treatment of dyspnoea, cough and heart diseases.
Below mentioned recipes also cure dyspnoea –
– old ghee cooked and processed with Sauvarcala, Abhaya and Bilva
– ghee cooked and processed with decoction of first gana i.e. vidarigandhadi gana group of herbs, added with paste of herbs belonging to pippalyadi gana group and panca lavanas (five kinds of salts)
हिंस्राविडङ्गपूतीकत्रिफलाव्योषचित्रकैः ||१८||
द्विक्षीरं साधितं सर्पिश्चतुर्गुणजलाप्लुतम् |
कोलमात्रैः पिबेत्तद्धि श्वासकासौ व्यपोहति ||१९||
अर्शांस्यरोचकं गुल्मं शकृद्भेदं क्षयं तथा |
Ghee should be cooked with decoction and paste of below mentioned ingredients –
– himsra,
– vidanga,
– putika,
– triphala,
– vyosa and
– citraka and
– two parts of milk
This ghee should be consumed in a dose of one kola (5 gm) quantity.
Benefits – Consumption of this ghee cures dyspnoea and cough. It also cures piles, anorexia, abdominal tumour, diarrhoea and consumption.
कृत्स्ने वृषकषाये वा पचेत् सर्पिश्चतुर्गुणे ||२०||
तन्मूलकुसुमावापं शीतं क्षौद्रेण योजयेत् |२१|
Ghee should be cooked with four parts of decoction of Vrsa (Vasa), added with paste of its roots and flowers. After the ghee gets cooled, honey is added to it and mixed. This ghee may also be consumed.
शृङ्गीमधूलिकाभार्गीशुण्ठीतार्क्ष्यसिताम्बुदैः ||२१||
सहरिद्रैः सयष्ट्याह्वैः समैरावाप्य योगतः |
घृतप्रस्थं पचेद्धीमान् शीततोये चतुर्गुणे ||२२||
श्वासं कासं तथा हिक्कां सर्पिरेतन्नियच्छति |२३|
Equal parts of the below mentioned ingredients should be boiled and processed in four parts of water and reduced to a quarter so as to prepare its decoction –
– Srngi,
– Madhulika,
– Bharngi,
– Sunthi,
– Tarksya,
– Sita,
– Ambuda,
– Haridra and
– Yasti
One prastha (640 gm) of ghee should be added to this decoction. Paste of the above mentioned herbs should also be added to it. All these are cooked together according to the procedure so as to prepare their medicated ghee. This ghee cures dyspnoea, cough and hiccup.
सुवहा कालिका भार्गी शुकाख्या नैचुलं फलम् ||२३||
काकादनी शृङ्गवेरं वर्षाभूर्बृहतीद्वयम् |
कोलमात्रैर्घृतप्रस्थं पचेदेभिर्जलद्विकम् ||२४||
कटूष्णं पीतमेतद्धि श्वासामयविनाशनम् |
सौवर्चलयवक्षारकटुकाव्योषचित्रकैः ||२५||
वचाभयाविडङ्गैश्च साधितं श्वासशान्तये |
गोपवल्ल्युदके सिद्धं स्यादन्यद्द्विगुणे घृतम् ||२६||
पञ्चैतानि हवींष्याहुर्भिषजः श्वासकासयोः |२७|
Below mentioned ingredients should be boiled with two parts of water and reduced to one-fourth so as to prepare its decoction –
– Suvaha,
– Kalika,
– Bharngi,
– Sukakhya,
– Fruit of Nicula,
– Kakadani,
– Srngavera,
– Varsabhu,
– Two kinds of Brhati
One prastha (640 gm) of ghee is cooked with this decoction so as to prepare medicated ghee. This ghee should be consumed in the dose of one kola (5gm) along with pungent and hot herbs. This ghee cures dyspnoea.
Decoction is prepared from the below mentioned ingredients –
– sauvarchala,
– yava ksara,
– katuka,
– vyosa,
– citraka,
– vaca,
– abhaya and
– vidanga
Ghee is cooked and prepared with this decoction. This ghee, when used, is beneficial for mitigating svasa. Ghee prepared with two parts of decoction of Gopavalli is also used for the same purpose.
The above five medicated ghee have been advocated for dyspnoea and cough by physicians.
तालीशतामलक्युग्राजीवन्तीकुष्ठसैन्धवैः ||२७||
बिल्वपुष्करभूतीकसौवर्चलकणाग्निभिः |
पथ्यातेजोवतीयुक्तैः सर्पिर्जलचतुर्गुणम् ||२८||
हिङ्गुपादयुतं सिद्धं सर्वश्वासहरं परम् |
वासाघृतं षट्पलं वा घृतं चात्र हितं भवेत् ||२९||
Below mentioned ingredients are boiled in four parts of water and its decoction is prepared –
– Talisa,
– Tamalaki,
– Ugra,
– Jivanti,
– Kustha,
– Saindhava,
– Bilva,
– Puskaramula,
– Bhutika,
– Sauvarchala,
– Kana,
– Agni (Chitraka),
– Pathya and
– Tejovati
Ghee – 640 grams is cooked with this decoction adding Hingu, one fourth quantity of ghee and medicated ghee should be prepared. This ghee cures all kinds of svasa – dyspnoea.
Below mentioned ghee also are beneficial –
– Vasa Ghrta – mentioned in raktapitta chapter (treatment) and
– Satpala Ghrta – mentioned in vata vyadhi (treatment)
तैलं दशगुणे सिद्धं भृङ्गराजरसे शुभे |
सेव्यमानं यथान्यायं श्वासकासौ व्यपोहति ||३०||
Oil should be boiled and processed with ten parts of the juice of Bhringaraja. This oil should be consumed in a suitable manner. It cures svasa – dyspnoea and kasa – cough.
फलाम्ला विष्किररसाः स्निग्धाः प्रव्यक्तसैन्धवाः |
एणादीनां शिरोभिर्वा कौलत्था वा सुसंस्कृताः ||३१||
हन्युः श्वासं च कासं च संस्कृतानि पयांसि च |३२|
Below mentioned foods would cure dyspnoea and cough –
– soup of meat of viskira birds – added with fats, juice of sour fruits and more quantity of saindhava lavana or
– soup of deer’s head processed with spices, salt etc. and mixed with milk
– soup of kulattha processed with spices, salt etc. and mixed with milk
These foods, when consumed, cures dyspnoea and cough.
तिमिरस्य [१] च बीजानि कर्कटाख्या च चूर्णिता ||३२||
दुरालभाऽथ पिप्पल्यः कटुकाख्या हरीतकी |
श्वाविन्मयूररोमाणि कोला मागधिकाकणाः ||३३||
भार्गीत्वक् शृङ्गवेरं च शर्करा शल्लकाङ्गजम् |
नृत्तकौण्डकबीजानि चूर्णितानि तु केवलम् ||३४||
पञ्च श्लोकार्धिकास्त्वेते लेहा ये सम्यगीरिताः |
सर्पिर्मधुभ्यां ते लेह्याः कासश्वासार्दितैर्नरैः ||३५||
Below ingredients mentioned in five half verses should be made into fine powder –
This powder should be licked mixed with ghee and honey and consumed by the person suffering from cough and dyspnoea.
सप्तच्छदस्य पुष्पाणि पिप्पलीश्चापि मस्तुना |
पिबेत् सञ्चूर्ण्य मधुना धानाश्चाप्यथ भक्षयेत् ||३६||
Flowers of saptachada and pippalis should be powdered. This powder should be consumed along with whey. Alternatively, dhana – fried pulses may be consumed mixed with honey.
अर्काङ्कुरैर्भावितानां यवानां साध्वनेकशः |
तर्पणं वा पिबेदेषां सक्षौद्रं श्वासपीडितः ||३७||
Yava – barley soaked in juice of sprouts or arka many times should be consumed by patients suffering from dyspnoea. Alternatively, he may drink tarpana – groats prepared from flour of corn added with honey.
शिरीषकदलीकुन्दपुष्पं मागधिकायुतम् |
तण्डुलाम्बुयुतं पीत्वा जयेच्छ्वासानशेषतः ||३८||
Powder of flowers of the below mentioned should be consumed along with rice-wash –
– sirisa,
– kadali,
– kunda puspa and
– magadhika
It cures dyspnoea without any residue.
कोलमज्जां तालमूलमृष्यचर्ममसीमपि |
लिह्यात् क्षौद्रेण भार्गीं वा सर्पिर्मधुसमायुताम् ||३९||
नीचैःकदम्बबीजं वा सक्षौद्रं तण्डुलाम्बुना |४०|
Powder of Kola fruit, Talamula (Musali) and ash of leather of Rsya (black deer) should be licked with honey.
The powder of Bharngi should be licked with ghee and honey.
Powder of seeds of Nicakadamba (laghu kadamba) added with honey should be consumed with rice-wash.
हरिद्रां मरिचं द्राक्षां गुडं रास्नां कणां शटीम् ||४१||
लिह्यात्तैलेन तुल्यानि श्वासार्तो हितभोजनः |४२|
Powder of the below mentioned ingredients should be prepared –
– Draksa,
– Haritaki,
– Krishna,
– Karkatasrngi and
– Duralabha
This powder shall be licked with ghee and honey. It cures severe cases of dyspnoea.
हरिद्रां मरिचं द्राक्षां गुडं रास्नां कणां शटीम् ||४१||
लिह्यात्तैलेन तुल्यानि श्वासार्तो हितभोजनः |४२|
Powder of the below mentioned should be prepared –
– Haridra,
– Marica,
– Draksa,
– Guda,
– Rasna,
– Kana and
– Sati
This should be mixed with equal quantities of sesame oil and licked. When this is consumed while taking only suitable foods, it cures dyspnoea.
गवां पुरीषस्वरसं मधुसर्पिःकणायुतम् ||४२||
लिह्याच्छ्वासेषु कासेषु वाजिनां वा शकृद्रसम् |४३|
Juice of fresh dung of either cow or horse should be added and mixed with honey, ghee and powder of kana. When licked, this recipe cures dyspnoea and cough.
No shlokas and explanation from 43-48, I am writing explanation, shlokas to be added
The formulations which have been mentioned (explained) in the context of panduroga and sotha (to treat these conditions) will also be helpful in destroying (alleviating) svasa and kasa diseases. Medicines meant for treating kasa are also used for treating svasa. (43)
Bark of Bharngi, trysana (pippali, marica and sunti), tila taila, haridra, katuki, pippali, marica and canda – powder of these should be mixed in goshakrd rasa (juice of cow dung) and be given (to the patient suffering from svasa). (44)
Utkarika (a sort of sweetmeat) should be prepared with seeds of Talakota (Ankola) if consumed for a few days continuously to cure even dreadful svasa in quick time. (46)
Old ghee, pippali, kulattha, meat soup of animals and birds of arid regions / desert like regions, sura, sauviraka, hingu, juice of matulunga, madhu (honey), draksa, amalaka and bilva are said to be beneficial for patients suffering from dyspnoea and hiccup. (46-47)
The patients suffering from svasa (dyspnoea) and hikka (hiccup) should initially be given with oleation followed by sudation. Or sudation should be given after giving a massage (anointing the body of the patient) with lavanataila. By these procedures the solidified (consolidated) kapha gets liquefied and vata gets pacified. (48)
एतेसर्वेससर्पिष्काधूमाःकार्याविजानता।। SHLOKA????
The physician should determine that sudation has been done to satisfactory levels. He should be given food along with meat soup.
After this, smoke inhalation should be administered. Alternatively, smoking (medicated) may be done by the patient when there is obstruction of vata and kapha. For this, varti (smoking wick or cigar) prepared with the below mentioned ingredients in the usual way shall be used –
– Manassila,
– Devadaru,
– Haridra,
– Chandana (patra),
– Amisa (guggulu),
– Laksa and
– Root of Urubuka
Similarly, wick prepared with below mentioned ingredients may also be used for smoking –
– ghee,
– yava – barley,
– madhuccista – bee wax and
– sala niryasa – gum of sala tree
Smoke of the below mentioned ingredients too shall be inhaled –
– horn, hairs, hoof, ligaments and skin / leather of cow or ox or
– turuska, sallaki, guggulu and padmaka
All the materials used for smoking as described above shall be mixed with ghee before inhalation.
बलीयसि कफग्रस्ते वमनं सविरेचनम् ||५३||
दुर्बले चैव रूक्षे च तर्पणं हितमुच्यते |
जाङ्गलोरभ्रजैर्मांसैरानूपैर्वा सुसंस्कृतैः ||५४||
Emesis and purgation should be administered when the patient of dyspnoea is strong.
Tarpana – nutritions foods should be administered for persons who are weak and dry, along with soup of meat of animals living in arid lands. Tarpana shall also be given with soup of meat of sheep or of animals living in marshy lands, properly processed with spices and salt.
निदिग्धिकां चामलकप्रमाणां हिङ्ग्वर्धयुक्तां मधुना सुयुक्ताम् |
लिहन्नरः श्वासनिपीडितो हि श्वासं जयत्येव बलात्र्यहेण ||५५||
Paste of Nidigdhika, of the size of Amalaka should be made with water. Hingu should be added in half of its quantity, mixed well with honey and consumed. This cures dyspnoea quickly within three days.
यथाऽग्निरिद्धः पवनानुविद्धो [१] वज्रं यथा वा सुरराजमुक्तम् |
रोगास्तथैते खलु दुर्निवाराः श्वासश्च कासश्च विलम्बिका च ||५६||
It is very difficult to overcome the fire combined with breeze or vajra – thunderbolt released by Suraraja i.e. Lord Indra. Similarly, diseases such as dyspnoea, cough and vilambika – a complication of indigestion are difficult to cure.
इति श्री सुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते कायचिकित्सातन्त्रे हिक्काश्वासप्रतिषेधोनाम (त्रयोदशोऽध्यायः, आदितः) एकपञ्चाशत्तमोऽध्यायः।।५१।।
Thus ends the fifty-first chapter by name Svasa Pratiședha in Uttara Sthana of Suśruta Samhita.
Caramelized Brussels Sprouts are the ultimate roasted Brussels sprouts upgrade, coated in a sweet, savory, and tangy honey balsamic glaze. Crispy on the outside, tender on the inside, these roasted Brussels sprouts are an easy, flavor-packed side dish you’ll make again and again.

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These caramelized Brussels sprouts are like candy for grown-ups!

Put a pan of these caramelized Brussels sprouts in front of me and they might not make it to a plate. Because when I was testing this recipe, I ate them straight off the pan, hot out of the oven.
As we know from Roasted Brussels Sprouts, when Brussels sprouts are cooked properly, they are impossible to resist. Crispy outer leaves, tender centers, and in this recipe, they’re coated in a sweet, tangy, umami glaze that caramelizes in the oven. OH. YES.
Let’s talk about why this recipe works so well:

You’ll find the full ingredient list for these caramelized Brussels sprouts in the recipe card below, but here are a few helpful notes before you begin.



Prep the Oven and Pan. Place a rack in the upper third of the oven and preheat to 400°F. Line a baking sheet with foil or parchment for easy cleanup.
Season the Brussels Sprouts (photo 1). Add the Brussels sprouts to the pan. Drizzle with honey, balsamic vinegar, Dijon mustard, olive oil, salt, and pepper. Toss to coat.
Arrange for Maximum Crispiness (photo 2). Spread into a single layer and turn the sprouts so the cut sides are facing down. This is key for getting those golden edges.
Roast (photo 3). Bake for 20 to 30 minutes, tossing once halfway through and rotating the pan for even cooking. The sprouts should be deeply golden, crisp on the outside, and tender in the center.
Finish and Serve. Season the caramelized Brussels sprouts with an extra pinch of salt and pepper to taste. Serve warm and ENJOY!


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Side Dishes

Appetizers

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