1. Health Tips

Wholesome diet with whole grains

The type of food that you consume decides the degree of concentration you can command; its quality and quantity decide how much your self-control is lessened or heightened…Sathya Sai Baba¹

1. Grains - whole & not so whole

1.1 Whole grain: Also known as cereal or true grain, it is the entire seed or kernel of a grass-like plant in its natural state. It has three parts - bran, germ, and endosperm (see pic); with a good mix of starchy carbs, fibre, proteins, vitamins, minerals, and phytochemicals, and is naturally low in saturated fat and salt. Whole grains can be qualified as “whole” only when they contain 100% of all the three parts and naturally occurring nutrients of the entire grain seed in their original proportion.^2-6

The dietary fibre in whole grains clears the digestive tract and enhances digestive health, builds immunity, balances blood sugar, and lowers the risk of weight gain and obesity. Nutrients in whole grains help fight inflammation, uplift the overall health, prevent cancer, and protect against heart disease and stroke.^2-6 

1.2 Pseudo-grains: They are grain-like seeds from plants not classified as grasses, but considered as whole grains due to their matching nutritional profiles. Further, they are naturally gluten-free and available in their whole form. The major ones are -amaranth, buckwheat, quinoa, kaniwa, and wild rice.^7-9

 1.3 Refined grains: Virtually all whole grains are cleaned and processed minimally to prevent them from deteriorating in transit or storage, but they retain all the nutritive parts. They become refined grains when the bran and the oily germ (which tends to become rancid when exposed to heat and light) get stripped off leaving only the soft and easy to digest endosperm. Their nutritional value gets substantially reduced, shelf-life increases, cost becomes less, and they look appealing. Refined grains are used in all processed cereals, pasta, and most baked goods.^10-13

1.4 Enriched/fortified grains: Many refined grains are being enriched or fortified with those nutrients that get lost during processing or are not originally present in them. Protein is naturally retained throughout processing, B vitamins and iron that are lost can be added back, but in proportions different from the original. Fibre and phytochemicals cannot be added back and are lost forever. Fat, sugar, or salt may get added too. Fortified foods have prevented deficiencies and related health problems in certain populations eg, infant cereals fortified with iron and B vitamins to prevent anaemia, wheat flour fortified with folic acid to prevent birth defects.^11-14

2. Whole & Pseudo grains - gluten-free Indian names in parenthesis

2.1 Amaranth (Cholai/Ramdana/Rajgira): A super-grain with high protein content (13-14%) and rich in vitamin E and high-quality B-complex vitamins and minerals like calcium, iron, manganese, and zinc. It is a complete protein considered at par with animal protein. Its tiny kernels have all the nine essential amino acids, including the rare and important lysine missing in grains except quinoa. It is best absorbed and digested when soaked for 8 hours or more and cooked.^6-11,15-18 (see vol 12 #3 Health article on herbs)

2.2 Brown/unpolished rice (Bhoora chawal): Half the world relies on rice as a staple food. Whole grain rice is usually brown, but can also be black, purple, or red. The bran coating gives brown rice a nuttier taste and chewy texture. It has three times the fibre of white rice, though lower in fibre than other whole grains. It is high in vitamins, minerals, namely selenium, magnesium and the less talked about but very vital manganese essential for optimal health. Protein in rice is in balance with the carbs in it. Black rice, high on calories, is more nutritive than brown rice. Equally nutritious is Bhutanese red rice.^6,19-21

2.3 Buckwheat (Kuttu) offers 33% more fibre, marginally more carbs, but much less calcium than amaranth. It is the only grain with high levels of the antioxidant rutin.^6,22,23

2.4 Corn/Maize (Makka): Typically yellow, it comes in many colours. Rich in carotenoid antioxidants, it is excellent for eye and skin health. Eating corn with beans or vegetables creates a complementary mix of amino acids that raises the protein value. Its nutrients are better absorbed when cooked. Sweet corn is a variety of corn harvested before the kernels are fully matured; so, it has sugar and starch present in higher amounts.^6,16,24,25 (see vol 11 #5, Health article on vegetables)

2.5 Millets are small-seeded hardy cereal crops that are low-maintenance and drought-resistant, and grow in half the time needed for rice and wheat. Known as food medicine, millets are starchy protein-rich grains with a low glycaemic index, rich in antioxidants, minerals, B vitamins, and fibre, excellent for health and ideal for growing children.^26-30 Some of the well-known varieties of millet are:

2.5.1 Barnyard millet (sanwa chawal): Similar in taste to cooked broken rice, it is low in calories, rich in fibre, and known to reduce blood sugar level and weight.³¹

2.5.2 Finger millet (Ragi): Considered the most nutritious of all cereals, its calcium content is five to thirty times that of other cereals, and three times that of milk, the best alternative to supplements to prevent osteoporosis. Rich in amino acids crucial for the health and easily absorbable protein, phosphorous, and iron, ragi porridge is the first solid food for babies in southern India. It prevents malnutrition and anaemia and facilitates brain growth in children. It can control blood level and also accelerate wound healing in people with diabetes.^29,32,33 

2.5.3 Pearl millet (Bajra), high in vitamin B and dietary minerals, (especially iron) has a good balance of amino acids. It is one of the best home remedies for menstrual cramps and associated mood swings.^29,34

2.5.4 Sorghum/great millet (Jowar/milo): Highly efficient at photosynthesis, the plant matures very quickly and is considered by some scientists as a crop of the future when food supplies will be insufficient. Typically available as flour, rich in antioxidants, it is a highly nutritive grain - perfect for children.^29,35,36

2.5.5 Teff: A dependable staple wherever it is grown, versatile in use, and easy to prepare, this tiny millet is excellent for bone health, can prevent and treat anaemia, and naturally balances hormone levels. Teff is sweeter with undertones of cocoa and hazelnut, well suited for warm polenta and porridge as the grains cling together when cooked.^37,38

2.5.6 Other nutritious millets are Foxtail millet³⁹ (Kangni/Korra) high in minerals and healthy carbs to balance blood sugar; Kodo millet³⁶ (Kodrav) having three times the dietary fibre of wheat and maize and ten times that of rice; and Little millet⁴⁰ (kutki/samai) richer in iron than other millets, suitable for all age groups; Proso/red/white millet considered as bird food, it is being gradually accepted for human consumption. Its complex mix of lipids with high lecithin content helps in treating neural and mental disorders.⁴¹

2.6 Oats: Widely used in cereals and baked goods. Oat groats (when the husk is removed from the oat kernel) are ground, steel-cut, or steamed and flattened to improve the texture and reduce the cooking time. They can be consumed as such for their concentrated nutrition but they should be soaked overnight to soften them. Even instant oats are pre-cooked, dried and rolled whole oats. The highly nutritious oats is a healthy food for the heart due to its high beta-glucan content. Also, it is unique in being a great source of antioxidants that help protect blood vessels from the damaging effects of LDL cholesterol.^6,42-44

Caution: Oats are naturally gluten-free, but many types of oats are grown near places where gluten-rich crops are grown or are processed in facilities where wheat, barley, and rye are processed as well; so the risk of cross-contamination cannot be ruled out. Look for gluten-free labels on oatmeal packages.^6,42-44

2.7 Quinoa: Rich in nutrients next only to amaranth, it is a complete protein with all the 20 amino acids including the 9 essential ones with a great protein to carbohydrate ratio.⁴⁵ Quinoa has many varieties, major ones being ivory white (widely known and easily cooked), red (best for cold salads), and black (with sweet flavour, needs 15-20 min to cook). Kaniwa is very similar in nutrition and usage but half the size of quinoa.⁴⁶

2.8 Wild rice: It is a pseudo-grain, not rice; it is consumed in a blend with other grains including rice. It has twice the fibre and protein of brown rice but less iron and calcium.⁴⁷

3. Whole grains- containing gluten Indian names in parenthesis

Gluten in these grains helps to bind and shape foods like bakery products, pastas etc but some people have gluten intolerance. A strict gluten-free diet is the only way out for them and for those having celiac disease, an autoimmune disorder.^48-53

3.1 Barley (Jau): Hulled barley is healthier, more nutrient-dense than the processed pearl barley (having lost its bran layer during polishing). Rich in vitamins and minerals, it is lower in fat and higher in dietary fibre than most whole grains. Barley bread, porridge and soup are well cherished. Regular but limited intake of barley water helps to flush toxins from the kidneys and can prevent, dissolve, and eliminate renal stones.^54,55

3.2 Rye is more nutritious and contains less gluten than wheat or barley. Dark rye flour is the healthiest as it contains the maximum amount of bran and germ.⁵⁶

3.3 Whole wheat (Gehoon): Mainly composed of carbs, it is an energy-giving nutritive food. It has many variations: bulgur, dried cracked wheat; farro, used interchangeably in different places as einkorn, emmer, spelt or dinkel wheat; durum (most common); freekah - hard durum, roasted and sold cracked; kamut/khorasan - larger in size, with more protein and vitamin E than common wheat, and tolerated by those with wheat allergies; triticale, a hybrid of durum wheat and rye; whole white is equally nutritive and milder in taste.^2,6,57-60

Caution: A protein in wheat can cause allergy resulting in rash, hives, swelling, or breathing difficulties such as wheezing, more common amongst children (they normally outgrow with age) and those who are prone to allergies. This is different to gluten intolerance which is not an allergy.^58,61

4. Tips to have the best of whole grains

• Check labels and choose a non-GMO, unrefined and a higher percentage of whole grain.^{2-6,12,13, 62}
• Look for fine, dry grains in an air-tight package and store in a cool, dry place to maintain freshness or freeze in airtight freezer bags. Place bay leaves to preserve them for a longer period; add cinnamon sticks and cloves to reduce the risk of infestation.^62-65
• Ideal to have about 200 gm (6-8 ounces) of grains per day out of which at least 50% should be whole grains to boost health and to prevent disease.^4,10,11,66
• Use a variety of whole grains to get the best combination of nutrients. In fact, dependence on a single cereal diet can cause health problems.^2-6,12,15,27
• Soak overnight or sprout to remove antinutrients, reduce gluten content, and increase digestibility.^2-6,12,15,27
• Increase the intake of fibre-rich whole grains gradually to avoid bloating, gas, and constipation; drink plenty of water to help movement through the digestive tract.⁴³
• Better to consume at least 2-3 hours before bedtime to allow the whole-grain foods to metabolize and release energy.²⁹

References and Links

1. Food and Health, Sathya Sai Speaks: https://www.sssbpt.info/ssspeaks/volume14/sss14-31.pdf
2. Whole grains: https://wholegrainscouncil.org/definition-whole-grain
3. Whole grains & benefits: https://draxe.com/nutrition/whole-grains/
4. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
5. https://www.glnc.org.au/grains/grains-and-nutrition/wholegrains/
6. https://www.masterclass.com/articles/what-are-whole-grains-learn-how-to-cook-with-whole-grains#what-are-whole-grains
7. Pseudograins: https://www.glnc.org.au/when-is-a-grain-not-a-grain-when-its-a-pseudo-grain/
8. https://sharonpalmer.com/what-are-pseudograins/
9. https://paleofoundation.com/complete-list-of-grains-and-pseudograins/
10. Refined grains: https://www.masterclass.com/articles/all-about-grains-21-types-of-grains
11. https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain
12. https://diet.mayoclinic.org/diet/eat/whole-grains-vs-regular-grains?xid=nl_MayoClinicDiet_20160421
13. https://www.betterhealth.vic.gov.au/health/healthyliving/cereals-and-wholegrain-foods#when-wholegrains-are-refined
14. Fortified grains: https://www.hsph.harvard.edu/nutritionsource/processed-foods/
15. Amaranth: https://draxe.com/nurition/amaranth/
16. https://wholegrainscouncil.org/whole-grains-101/whole-grains-z;
17. https://www.glnc.org.au/grains/types-of-grains/amaranth/
18. https://www.nutrition-and-you.com/amaranth-grain.html
19. Brown rice: https://draxe.com/nutrition/brown-rice-nutrition/
20. https://www.hsph.harvard.edu/nutritionsource/food-features/rice/
21. Bhutanese red rice: https://healthyeating.sfgate.com/nutritional-information-cooked-bhutanese-red-rice-1150.html
22. Buckwheat: https://draxe.com/nutrition/buckwheat-nutrition/
23. Amaranth versus Buckwheat: https://calories-info.com/compare/buckwheat-amaranth/
24. Corn: https://draxe.com/nutrition/nutritional-value-of-corn/
25. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/corn-%E2%80%93-october-grain-month
26. Millets: https://vikaspedia.in/health/nutrition/nutritive-value-of-foods/nutritive-value-of-cereals-and-millets/milletsthe-nutricereals
27. Benefits of millet: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53
28. https://www.thehindu.com/news/national/andhra-pradesh/include-millets-in-regular-diet-say-experts/article3248602.ece
29. Importance of millets: Finger/pearl/sorghum: https://fdocuments.in/document/food-body-by-sadhguru.html
30. https://blog.slurrpfarm.com/millets/different-types-of-millet/
31. Barnyard millets: https://www.medindia.net/dietandnutrition/top-5-health-benefits-of-barnyard-millet.htm
32. Finger millet (Ragi): https://isha.sadhguru.org/in/en/blog/article/7-health-benefits-of-ragi-6-great-ragi-recipes
33. https://www.netmeds.com/health-library/post/ragi-nutrition-health-benefits-uses-for-skin-and-hair-side-effects
34. Pearl millet: https://www.medindia.net/dietandnutrition/health-benefits-of-pearl-millet.htm
35. Sorghum: https://draxe.com/nutrition/sorghum/
36. https://foodtank.com/news/2018/04/icrisat-millets-sorghum-forgotten-foods-future/
37. Teff: https://draxe.com/nutrition/teff/
38. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/millet-and-teff-%E2%80%93-november-grains-month
39. Foxtail millet: https://www.netmeds.com/health-library/post/foxtail-millet-nutrition-health-benefits-ayurvedic-uses-and-recipes
40. Little millet: https://www.medindia.net/dietandnutrition/little-millet-the-immune-boosting-indigenous-grain.htm
41. Proso millet: https://www.mdpi.com/2077-0472/9/3/64/htm
42. Oats: https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/oats-%E2%80%93-january-grain-month#
43. https://draxe.com/nutrition/oatmeal-nutrition/
44. https://www.bobsredmill.com/blog/healthy-living/is-oatmeal-gluten-free/
45. Quinoa: https://draxe.com/nutrition/10-quinoa-nutrition-facts-benefits/
46. Kaniwa versus quinoa: https://nuts.com/healthy-eating/kaniwa-vs-quinoa#
47. Wild rice: https://wholegrainscouncil.org/whole-grains-101/whole-grains-z#wildrice
48. What is gluten: https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/gluten-free-whole-grains
49. What is Gluten intolerance: https://www.medicalnewstoday.com/articles/312898#symptoms
50. Are gluten-free grains healthy: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/is-gluten-free-healthy/faq-20348653
51. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
52. https://draxe.com/nutrition/gluten-free-grains
53. Is gluten-free diet always good?: https://www.medicalnewstoday.com/articles/288406#benefits
54. Barley: https://draxe.com/nutrition/barley-nutrition/
55. Barley water: https://www.1mg.com/articles/did-you-know-barley-water-aids-dissolution-of-renal-stones/
56. Rye: https://draxe.com/nutrition/rye-flour/
57. Wheat berries/whole wheat: https://draxe.com/nutrition/wheat-berries/
58. Wheat: https://www.healthline.com/nutrition/foods/wheat#nutrition
59. Wheat Bulgur: https://www.healthline.com/nutrition/bulgur-wheat#nutrition
60. Wheat family: Farro: https://www.healthline.com/nutrition/farro-benefits#TOC_TITLE_HDR_2
61. Wheat allergy different from gluten intolerance: https://acaai.org/allergies/types/food-allergies/types-food-allergy/wheat-gluten-allergy
62. Storage of whole grains: https://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains
63. https://www.indiatoday.in/lifestyle/what-s-hot/story/tips-ways-get-rid-of-weevils-grain-beetles-bugs-ghuns-entering-spices-grains-monsoon-lifest-331259-2016-07-25
64. https://www.thekitchn.com/tips-bay-leaves-in-the-pantry-69557
65. https://kitchenhandsdown.com/kitchen-extras/how-to-store-grains-in-your-kitchen/
66. Intake of whole grains: https://wholegrainscouncil.org/sites/default/files/atoms/files/WG_HowMuch.pdf

2. Inspiring Anecdotes

2.1. Cleansing combo brought down blood sugar to normal! ^{01001…Uruguay}

On 23 May 2018, when this elderly woman aged 73 came to see this practitioner, she had been taking Metformin for four years but this had completely failed to bring down her blood sugar level. She was given CC6.3 Diabetes + CC10.1 Emergencies + CC12.1 Adult tonic + CC12.4 Autoimmune diseases + CC15.1 Mental & Emotional tonic which she took TDS along with metformin for four months, Even then, there was no improvement in her sugar level, always remaining high at 150 mg/dl, sometimes spiking to 200 mg/dl. Quite worried in September, she opened more fully to the practitioner to reveal that she had fear and resulting stress, what she believed to be the root cause of her problem. Haunted by their unhappy relationship, she was feeling and seeing her deceased ex-husband in her house. The practitioner confidently prepared CC17.2 Cleansing to spray around her house for ten days. Within one week her sugar level came down to 125 mg/dl remaining constant for a month, and 110 mg/dl in October and finally normal at 98 mg/dl on 9 November. She was at last free of the presence of her ex-husband!

2.2. Dream healing of earache ^03566…USA

The practitioner has a female friend who works in a bank. In July 2018 she started listening to music, using her headphones, practically all the time while working. By October she had developed earache in both ears, so she stopped using the headphones but the ears continued to hurt. The pain was so strong that she had to take ibuprofen daily. At the 2019 New year’s bhajan, the practitioner offered her vibrionics treatment. The friend declined stating she already has a doctor’s appointment on 7 January. On 5 Jan, the friend had a dream in which she heard her doorbell ring. At the door, stood the practitioner who claimed that she had medicine for her problem. Both sat opposite each other on the floor. The practitioner presented a green bowl filled with liquid and asked the patient to partake. On drinking it, the earache miraculously vanished along with the practitioner! The dream ended. Suffice to say she never saw the ENT specialist. To date, she has not had any ear pain even though she occasionally uses the headphones.

2.3 Vibrionics rescues pets where the vets gave up hope! ^{00512…Slovenia}

Luna, a toy poodle of 10 years, diagnosed with cancer, had her uterus removed on 6 Feb 2021. During surgery, the vet discovered the cancer was very widespread and proclaimed that her days were numbered. She suffered from post-operative fever and did not eat for over four days; the vet recommended euthanasia. The day before the surgery the practitioner had already started broadcasting CC9.2 Infections acute twice a day. As Luna began eating on 11 Feb and was becoming healthier by the day, the treatment was stopped on 16 Feb by which time she was running with joy, full of life! The vet was simply astonished. In the words of Luna’s owner, “Since 2015 I have been taking vibrionics treatment whenever I have any illness, I gratefully rely on it. I especially encountered the magic power and wonder of vibrionics while treating my puppy. I am grateful that she got a chance for a new life. She is now racing around the field with joyful vitality. The veterinarian himself admitted that he had never seen or experienced anything like it.”

Floki the 13-year old Dalmatian dog suffered a heart attack in 2014 which damaged his motor system and affected his balance. He also had skin issues, various allergies and sand in his urine but worst of all, a tumour under his tail that made surgery extremely dangerous, so the vet could not help. Our practitioner soldiered on for over 13 months using CC1.1 Animal tonic + CC2.1 Cancers - all + CC2.2 Cancer pain + CC2.3 Tumours & Growths in water and also broadcasting. As a result, Floki's benefactor reports that he lived a full life, happy with no restrictions, before he passed away peacefully in Sept 2016, six months after the treatment was stopped.

Tim, a 4-year old Jack Russell terrier, suffered for several months as there was no relief from allopathy for partial loss of hair, reddened skin (allergy to poultry & cosmetics) and a nervous habit of scratching until he would bleed. In July 2018 he was given CC1.1 Animal tonic + CC4.2 Liver & Gallbladder tonic + CC21.1 Skin tonic + CC21.3 Skin allergies, in water. Within two months scratching stopped completely and other symptoms also went away. However, next year in 2019, he had an allergy to dust and sunflower pollen. As soon as the above combo was started, the allergy disappeared though the remedy was continued for two months. He has been completely healed since.

3. Workshops & Seminars

Virtual AVP workshop, 2 June to 16 July 2021; practical workshop, Puttaparthi, 26-27 July 2021

2^nd in a series of the recently started Virtual AVP workshops in India, this highly interactive and practical oriented workshop planned and conducted by two senior teachers consisted of 28 sessions attended by over 30 practitioners from India and abroad. The virtual platform made it easier for practitioners to attend from the comfort of their homes. At the same time it helped in expanding the faculty as several new teachers ^{11568,11583,12051} could now participate in teaching without having to travel long distances. Several veterans of vibrionics shared their knowledge and experience with the attendees. This connectivity was facilitated by our new training coordinator ⁰³⁵¹⁸ from Parthi who liaised with the participants and made them feel at home! 

Some key points from the workshop:

• In her first appearance at a virtual workshop Pat Hunt, the most senior member of the vibrionics family and the head of research brought home to the participants the importance of limiting the remedy to only essential combos so as to avoid the dilution effect. She delves deep into her understanding of homoeopathy and connects with inner Swami to finalise each combo. IB was also derived in the same way.
• It was interesting for the new practitioners to learn from Dr Aggarwal how the concept of 108CC evolved. He also gave the important tip that while treating a patient with love, we should be guarded and not allow feelings like worry and the ego to make home in our heart for they can slow down the healing process. Hem Aggarwal stressed that practitioners come down to the level of the patient like you would in the case of a child, start feeling their pain, guarding against being judgemental about a patient, make remedy calmly with a prayer and total focus on Swami.
• Our North America coordinator ⁰¹³³⁹ gave tips on how to protect and maintain the 108CC box and also answered the queries of participants.
• Two doctor practitioners ^{11567 & 11610} enlightened the participants on how to diagnose a few common and some lifestyle diseases, with health tips, including the importance of nutrition for a disease-free life and advised them to be role models and thus guide the patients

A short presentation was given on the structure of vibrionics organisation by the IASVP wing director. On the last day, the qualified AVPs received their 108CC boxes with reverence and a resolve to put in their best and be humble instruments in serving with Sai Vibrionics.