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High School Prom – Savoring the moment !

Madhvi Verma

The blue dress- Check ! Matching nails – Check ! Hair curled and styled – Check ! Flowers- Check !  Camera – Check ! Raw excited Energy on a scale of 1 to 10 …. 20 !

Phew ! I kid you not ! The excitement in my house this past Saturday could have rivalled the launch of a space vehicle. The preparation, the energy, the anticipation all leading up to… ( drum rolls please)  – the High School Prom!

My high school senior was going to the senior prom – an event symbolic in more ways than one…Not only as a rite of passage but literally a fresh start after completing 14 months of enforced hibernation due to the pandemic !

But despite this …anxious and stressed thoughts in her head were  casting a dark gloom over the sunny skies of  excitement.  What if something goes wrong, what if my friends don’t come to pick me up on time, what if my nails fall off, did I really deserve this event as pandemic rages in the other part of the world, what if the school shuts down the whole event, what if…what if…
Her mind was everywhere except where it needed to be – in the present moment. And somehow this exciting event was turning into a stressful one !

And as I watched her step out of the house, her eyes met mine, her feet hesitated. I asked her if she was forgetting something….She turned around, sighed  and said – “I am forgetting to have fun..to just savor the moment !”

How many times in our lives do we forget to savor the moments we love – such as finishing a hearty meal in seconds sometimes without realizing or even remembering what it tasted like. We all know that positive experiences make us happier. But did you know that you can multiply the happiness of a positive experience by savoring it – the act of stepping out of the experience to review and appreciate it.

You savor by slowing down,  mindfully observing your thoughts, your emotions, your bodily sensations and using all the senses to experience this positive event. You also savor by not focusing on the future but by completely being with the experience, sharing it with others, talking about it and showing physical manifestations of happiness or excitement !

Cognitive Scientists such as the famous Yale Professor Laurie Santos have researched the habits of happy people, and the one of their habits is savoring their positive experiences !

And as for my daughter, as she stumbled upon this realization that evening, I saw her shoulders relax, her smile widen and eyes shining and I knew in her mind she carried the resolve to make the best out of this experience by completely being with it….by magnifying it…by savoring it!

How do you talk to yourself ?

Madhvi Verma

I saw the red dress hanging in my closet. I eyed it lovingly. Tonight was the night. I had just turned 40 and tonight I was going to go out for a much awaited ladies night out and birthday celebration with my lovely girlfriends.

As I slipped into the red dress, my feelings of elation gave way to frustration. The dress fit well for the most part, but what was that bulge I was noticing in the mid-section of the body ? Ugh, that was a far cry from the flat stomach I had been craving for… Surely what I was doing wasn’t enough…There must be something lacking in my efforts to lose the pregnancy weight; I mean it had been 4 years since the birth of my second child. And my thoughts went back to the Indian sweets I savored just last week at a festival. “If only I had the self-discipline to say no. If only I hadn’t missed out many workouts  last month because I was too busy ” !! Clearly something is lacking in me, my resolve, my skills.  After all,  just yesterday, I was told at work that I was “too analytical and technical” and I didn’t have the business acumen to do my job.

My thoughts were a whirlwind alternating between irritation and despair and sweeping away every ounce of self-confidence and joy from that night. And amidst the dark gloomy thoughts raging in my mind, I felt suddenly a ray of light as I was reminded of an advice that my sister had once given me.. Treat yourself like you would treat a good friend.

Simple piece of advice….after all you would never be this harsh on your friend, would you ? Instead of lamenting the last 5 lbs of weight still hanging on, I needed to celebrate the discipline of eating healthy and regular exercise that I had cultivated. Instead of keyholing on the “nots” of my skill set, I needed to play to my strengths. So that night, I decided to pick up the shreds of self confidence scattered around me like torn paper and began to piece together the whole “me”- the good and the bad. I embraced myself, literally and figuratively.

As I reflect back, on that night, I had taken a first step towards my journey of self-love. By accepting – understanding and embracing my strengths and deficiencies, just as is. The practice of self-acceptance is the first step to self-love; and while it can be tempting to focus on your deficiencies…it is all the more critical to magnify your strengths. So if you’ve made it this far in reading this piece, lets do this simple activity everyday…know and acknowledge your strengths. And then stand in front of a mirror, look yourself in the eye and say “ I am….” and complete the sentence with your strength. And finally, put that strength to use in your daily life.

This simple, sometimes silly, act can have a powerful impact on growing your self-love and self-esteem and can actually build a safety wall against any negative self-talk or world talk.

So pick yourself up and give this a try.

And yes, just in case you were wondering….that ladies night out turned out to be one of the best times I had in my adult life. Not only had I welcomed the 40s, I had actually turned a new corner in honoring and loving myself – and accepting who I was.

Homemade Anti-aging Face Moisturizer

Shobhna Batta

I hope everyone is staying safe and healthy. While the tragedy of the COVID-19 pandemic is having a profound effect on the lives of millions of people around the world, it is also giving people the opportunity to learn new skills and adopt different ways of working, learning and connecting with each other.

I have been spending a lot of time trying new recipes and cooking. One of the things that I had in my to-do list for a long time was to make my own body and face lotion.

Did you know, almost anything you put on your skin can absorb right through and enter your bloodstream. It’s hard to believe but it is true that our skincare products can impact our overall well being, A lot of ingredients found in traditional skincare products have now been linked to health issues such as allergies, eczema, cancer, hormonal disruption, and reproductive problems. 

This homemade moisturizer is so good for you, gives nourishment and natural glow to your skin, and is made of all-natural ingredients:

Shea butter is the base ingredient. It’s a true skin warrior. As we age we lose a lot of moisture in our skin. Shea Butter is rich in vitamins A and E, super moisturizing and anti-inflammatory.  It may offer mild UV protection and provides the skin with essential fatty acids and the nutrients necessary for collagen production. Shea promotes skin’s natural collagen production and contains oleic, stearic, palmitic, and linolenic acids that protect the skin damage and reduces wrinkles.

Beeswax is a product made from the honeycomb of the honeybee and other bees. It carries antiviral, anti-inflammatory, and antibacterial properties that help in fighting dry wrinkled skin and sealing moisture in our skin without clogging up the pores. It repairs damaged skin and reduces the appearance of the wrinkles and fine lines. It also soothes itchiness and creates a hydrating, long-lasting protective barrier against environmental pollutants.

Ghee is not only useful in the kitchen, but it is also wonderful for the health and vitality of your skin. It is known to hydrate all skin types. It contains essential fatty acids and vitamins that induce hydration in the skin cells, thus moisturizing the skin to the fullest. Ghee is also considered one of the best anti-aging solutions for all skin types.

Olive Oil: Research has shown that olive oil can prevent signs of photo-aging and sun damage. it’s been used on skin since ancient times. Some claim that Cleopatra was a fan of Olive oil. It contains antioxidants that fight free-radical damage and a compound found in olive oil, squalene, is extremely hydrating. You can also use Almond oil instead of Olive oil and still get all the amazing benefits.

Coconut Oil: Research has shown some potential benefits of Coconut oil including reducing inflammation, keeping skin moisturized and helping heal wounds. The medium-chain fatty acids found in coconut oil also possess antimicrobial properties that can help treat acne and protect the skin from harmful bacteria.

Essential Oils: Essential oils are essentially powerhouse of health benefits and are amazing for your skin- some are good for skin tightening, others for skin lightening. Some essential oils work on reducing acne, while others help in regenerating lost cells. Essential oils can be added depending on your skin and usage type.

If you would like to try this amazing moisturizer, reach out to me at [email protected].  I make it on demand in small batches. All proceeds from this will go to COVID 19 Relief fund supporting Food Pantries.

Winter Superhero : Sweet potato

Shobhna Batta

If we ever make a graph of food taste vs their nutrient content, Sweet potatoes will definitely top the chart. Moreover, a study by the University of Washington identified sweet potatoes as the highest food score per dollar. 

I consider Sweet Potato as a superhero of vegetables because it’s super delicious, nutrient-dense and so versatile that it can be incorporated in many dishes from snacks, main course to desserts.

Did you know sweet potatoes not only have many health benefits but also aids in weight loss!!

One cup of baked sweet potato provides nearly half of your daily vitamin C needs. It also provides  400% of your recommended daily intake of vitamin A.  Both these vitamins are critical for your immunity and your eye health. They are also a great source of Potassium, high in antioxidants and also full of good dietary fiber.

The list of benefits are endless but here are some of the noteworthy superpowers of our superhero:

  • Stabilizes Blood Sugar: They have a relatively low glycemic index which aids in controlling the blood sugar levels. They also contain essential fibers and magnesium that are critical in the prevention and management of diabetes.
  • Anti-inflammatory: Sweet potatoes contain a significant amount of vitamins, most of which have powerful anti-inflammatory properties. They also contain choline, which helps in reducing inflammation in the body. 
  • Helps Prevent Cancer: Sweet potato contains Beta-carotene, which was found to have a reduced risk of cancer, particularly of the lung, colon, and stomach. Moreover, a special protein was discovered in sweet potatoes in 1931 that is a protease inhibitor with potential anti-cancer benefits. 
  • Improves Immunity: Sweet potato is very high in Vitamin C, which is one of the key nutrients in maintaining your body’s immunity so they should definitely be on your plate during cold winter months.
  • Improves Vision: 1 cup of baked sweet potato provides 400% of Vitamin A, which is one of the key nutrients for your eye health.
  • Helps in Weight Loss: If you are trying to get rid of a few extra pounds, add this super yummy vegetable into your diet. Since sweet potatoes are nutrient-dense and full of fiber, they can reduce hunger pranks and cravings and keep you full for a long period of time.
  • Regulates Blood Pressure: Sweet potatoes contain considerable amounts of magnesium and potassium, which are essential in regulating blood pressure.
  • Boosts Fertility: They are a great source of fiber and vitamin C, B, and vitamin B6. These antioxidants protect against cell damage so they’re great for protecting your eggs and improving egg health.

There are plenty of ways to enjoy this delicious root vegetable like baking, roasting, sautéing or boiling. Sweet potato fries are gaining popularity as well.

Here is one of my favorite Sweet Potato recipes – it is simple to cook, super delicious and full of good benefits of sweet potatoes and sesame seeds, which makes it ideal to eat during the winter months.

Sweet Potato – Sesame chat

  • 2 small Sweet Potatoes
  • 1 tbsp sesame seeds
  • 4-5 curry leaves
  • ½ tbsp coconut oil or ghee
  • ½ tsp tamarind paste or 1 tsp lemon juice
  • Salt to taste
  • ¼ tsp cayenne pepper
  • ½ tsp crushed ginger
  • 1 tsp crushed peanuts

Steps

  • Boil the sweet potatoes
  • Cut it in medium size pieces (skin can be kept on – if Organic)
  • Heat oil in the pan
  • Add the sesame seeds
  • When seeds change color, add the curry leaves
  • Add the sweet potatoes
  • Add salt, turmeric, black pepper, and cayenne pepper
  • Add crushed ginger
  • Let it cook for a couple of minutes
  • Add the tamarind paste or lemon juice
  • Top it with crushed peanuts
  • Ready to serve

I hope you all enjoy it as much as I do.   Also, share what are some of your favorite recipes of this superfood!

 

9 “hidden” factors influencing your weight

Shobhna Batta

I get a lot of queries from people who are eating low fat, low carb, low sugar diet and also exercising regularly but still reaching their desired weight goal. This problem is fairly common and can be extremely frustrating.

It is good to understand that there are many factors contributing to your overall health but first we have to find out what is the definition of the “ideal” body weight. 

You will be shocked to know that there is no such thing as ideal body weight. Each one of us has a very unique body shape and composition – trying to change it can be a challenge and very frustrating. 

Having said that, here are some of the “hidden”  factors that could be causing you to hit the weight loss plateau:

 

  • Yo-Yo dieting:  If you have tried various diet pills and been on crash diet plans in the past – I have bad news for you. Studies have shown that yo-yo dieting may cause an immune response in fat tissue that makes fat loss more difficult. If you have been on a series of crash diet programs, your body stores more fat when you begin eating after a period of deprivation so that it has a reserve available if calorie intake decreases again.
    • Solution: Consistency is key here. If you been on crash diet programs, It might take you longer to reach your desired weight goals but the right diet and lifestyle changes will take you to better health.

 

  • Your GUT health: Many researchers believe that your gut microbiota plays a role in processing food and helping to determine how many calories and nutrients your body absorbs. One study found that those who were obese had different gut bacteria than their non-obese twins. Other studies have shown that if the gut bacteria from obese people are put into thin mice, the mice gain weight. 
    • Solution: Include a variety of fruits and vegetables in your diet.  Include probiotic-rich and prebiotic foods in order to modify your gut bacteria.

 

 

  • Toxins: Toxins are everywhere – in the environment, conventional food containing pesticides, self-care and beauty products, the water we drink… They get absorbed in our body and create havoc to the “internal” world. In his book Ultrametabolism, Dr. Mark Hyman explains that 63 scientific studies have explored the link between chemical toxins and obesity. Researchers found that toxins, specifically pesticides and PCBs, interfere with many aspects of metabolism including disrupting hormone levels, blocking thyroid receptors, stressing liver function, and damaging the mitochondria and their ability to burn calories after weight loss. Toxins may also damage hormone signals, affecting our very important hormone leptin– which is responsible for telling your brain that you’re full! 
    • Solution: The very first thing to do is reduce plastic usage in your kitchen that includes containers, water bottles etc. Replace with glass containers. Check cans for BPA free labeling before buying canned goods. Replace non-stick with steel, cast iron or ceramic cookware.  Find chemical-free alternatives for beauty and health care products. Please reach out if you need help finding better options. 
  • Stress: A 2015 study conducted by researchers at Ohio State University found that stress was linked to a slower metabolism in women. They found that on average, women who reported one or more stressor during the previous 24 hours burned 104 fewer calories than the non-stressed women. So even if you aren’t eating more than usual, high levels of stress may cause you to gain weight. 
    • Solution: The very first step is to control/manage the source of your stress. Long term stress can have must deeper impact on your body than just weight gain. Breathing exercises (Pranayam), meditation can be used to manage stress. Adaptogens like Tulsi, Ashwagandha are also very good at calming your body when you are stressed out.

 

  • Sleep:  People who consistently get less than six hours of sleep, their fat cells lose their ability to properly use insulin. As their body becomes more resistant to insulin, it will produce more and more in order to function. This eventually lead to insulin resistance. University of Chicago researchers found that within just 4 days of insufficient sleep, your body’s ability to process insulin goes crazy so make sure you get your zzzs if you are trying to get healthy and fit.
    • Solution: Try to have a regular bedtime. Avoid too much stimulation from electronics close to bedtime.  Managing stress can also help with your sleep quality.

 

  • Sunlight: If you are the type of person who prefers staying indoors, the chances are you are deficient in Vitamin D. Studies show that a higher body mass index and body fat percentage are associated with lower blood levels of vitamin D. The good news is this is easily fixable – some evidence shows that increasing vitamin D in the blood can reduce body fat and boost weight loss.
    • Solution: Go out in the sun for at least 20 minutes every day. If that is not feasible, supplementing with a good quality Vitamin D3 can also help.

 

  • Hormonal imbalance: You might be already aware that insulin impacts weight gain but there are other hormones who play a big role in managing body weight. The other big disruptors are thyroid, cortisol and sex hormones (estrogen, progesterone, testosterone). If you have undiagnosed thyroid (hyper or hypoactive thyroid) functioning, there is a chance it is impacting your weight loss efforts. Other issues like PCOS, where a woman may have high testosterone levels and an imbalance between estrogen and progesterone levels, leads to insulin resistance and ultimately weight gain.
    • Solution: If you believe you are weight gain is because of hormonal imbalance, get your levels checked and work with a healthcare professional to create a plan to rebalance your hormones.

 

  • Water: According to a study done on mice, increased hydration lead to weight loss mainly through a decrease in feeding, and a loss of fat, through increased lipolysis. It also found out that the reverse is also true – Mild, but chronic, hypohydration is correlated with increased body weight. 
    • Solution: This is a simple issue to fix. DRINK MORE WATER. If you are busy and forget to drink enough water throughout the day – take help from technologies. There are apps where you can set water reminders ( My Water Balance, AquaAlert etc)

 

  • Nutrition deficiencies: The increased availability of low-cost, high-calorie, nutrient-poor foods over the past four decades is a key component to the rise in obesity worldwide. Vitamins and minerals are critical for your body to carry key functions and support metabolism and cellular energy production. Metabolism and insulin signaling require cofactors and vitamins that are essential in the diet. Deficiencies in any of these micronutrients have the potential to impair glucose metabolism and cause insulin resistance and weight gain.
    • Solution: Eat a balanced, nutrient-rich diet. Choose organic whenever possible. Get yourself tested for vitamins and trace minerals deficiencies. Work with a nutritionist that can help you with a diet plan that provides all essential nutrients through diet. 

Some other factors like age (as we age, it gets more difficult to lose weight), genetics can also be contributing to your weight loss woes.

The good news is, understanding the underlying cause can help expedite your efforts and get you over the plateau. With the right diet and lifestyle changes, even the worst weight loss disruptors can be managed. Some of us have to work a bit harder than others but it’s possible for every single one of us!

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/23210095

https://www.ncbi.nlm.nih.gov/pubmed/24719788

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/

How to convert your leftover rice into SUPERFOOD?

Shobhna Batta

Rice is one of the most popular grains eaten around the world. It is consumed in many different ways and forms like boiled, steamed, stir-fried? 

Did you know the best way to eat rice is after fermenting it overnight!!

Fermentation increases the bioavailability of its nutrients by multiple folds and also provides a very critical element for our gut – probiotics.

What surprised me the most was that by simply fermenting rice overnight for 12 hours enriches it with different essential amino acids, vitamins, minerals, prebiotics, probiotics, and degrades antinutrients (phytic acid, tannins, and polyphenols).  Fermented rice is good for your whole body including your skin, hair, and gut.

Here are some of the most well-known benefits of Fermented Rice:

Improved Bio-Availability of nutrients: After just 12 hours of fermentation of 100 grams of rice, the availability of iron changed from 3.4 mg to 73.91mg (an increase of 2073%). Bio-availability of other vitamins and minerals such as vitamin B6/12 and Calcium and Phosphorous also increased multi-fold.

Gut friendly: Fermentation harbors trillions of beneficial bacteria that help digestion and has many disease-fighting and immunity developing properties. Consuming rice in this form helps quicker digestion and strengthen the immune system. As this is very fibrous food, it also helps with the regulation of your poop. It is one of the powerful and cheap probiotic foods you can have.

Easy to make: Fermenting rice is one of the simplest dishes you can make. All you need is cooked rice and water and let nature do its work. 

Here is a simple recipe to cook fermented rice:

Ingredients: (makes 1 serving)

  • 1 cup boiled basmati rice
  • 2 cups of water

Tempering

  • 1 tbsp Coconut oil
  • 3-4 Curry leaves
  • ½ tsp Mustard seeds
  • Salt to taste
  • 1 green chili chopped
  • 1/4 tsp red chili powder (Optional)
  • 1 tsp chopped onion (Optional)
  • Cilantro 
  • 1 tsp Lemon juice or 1 tbsp yogurt

Steps:

  • Mix the boiled rice with water in a glass or clay container
  • Leave in a warm place overnight or a minimum of 8 hours
  • In the morning strain the water and drink it as a refreshing probiotic drink (Taste alert: it will taste like rice)

Tempering for the rice

  • Heat oil in a pan – add mustard seeds and curry leaves
  • Add chopped onions when seeds start to splutter
  • Stir it for 2 minutes and switch off the gas
  • Add the tempering, salt, and spices to the fermented rice
  • Mix well while mashing the rice well with a spoon
  • Garnish with green chili and cilantro leaves
  • Mix lemon juice or yogurt 
  • Enjoy during breakfast or lunch!

There are different variations of fermented rice enjoyed in various parts of the world. In China, its called “Jiuniang” or “Laozao”, and in Singapore and other adjacent countries, it’s called “Tapai”. These are the sweeter version of fermented rice.

Next time you cook rice, keep some aside for fermentation and enjoy the many benefits of this simple yet powerful probiotic food.

Power of Visualization

Shobhna Batta

I got introduced to the concept of Visualization through a book I read a few years ago called Mind Power by John Kehoe. In the book, John gave powerful examples of how people treated their diseases and fulfilled their dreams by following one simple technique – visualization. I was intrigued. I started looking at the concept into more detail and was surprised that this was a very popular technique used by athletes, millionaires, celebrities to achieve success.

I did not fully adopt the concept until recently when I started a daily meditation practice. In this type of meditation, the last two minutes of your meditation is “Manifestation”, where you visualize the desired state as it is happening right in front of you. It’s that simple. Needless to say, I was very impressed as to how powerful the results were!

What is Visualization: Visualization is simply a mental rehearsal of your desired future. It requires you to want something, perceive it, and believe in it. It requires you to create images in your mind of having or doing whatever it is that you want. 

Numerous studies have supported the benefits of visualization for treating a variety of conditions from chronic pain, arthritis, asthma, anxiety to insomnia. Many people use visualization to heal themselves emotionally and physically and accomplish goals such as losing weight, getting pregnant or quitting smoking. It is very popular amongst elite athletes to get them to perform better, therapists use it to help patients heal from trauma.

Brain studies now reveal that thoughts produce the same mental instructions as actions. Cleveland Clinic Foundation in Ohio, compared “people who worked out physically with people who “visualized carrying out their workouts”. He found that a 30% muscle increase in the group who went to the gym and the group who conducted mental exercises increased muscle strength by almost half as much (13.5%). [https://www.ncbi.nlm.nih.gov/pubmed/14998709]

Similar studies were done on athletes and patients and the results were very positive. One would argue that why should I work if everything can be achieved just by visualization. Visualization can help you get closer to your desired results and make the circumstances favorable to reach them but only action and hard work can get you to achieve them.

There are many different ways you can incorporate it in your lives:

  • Start your day with a positive affirmation, believe in it and create a mental image with all your senses. Keep it in your mind and focus on it for 5 minutes.
  • If you don’t have time to set aside for visualization, incorporate it along with your daily tasks like brushing or showering.
  • Daily practice and consistency are very important to achieve the desired outcome.

The practice is not new and is been known to mankind for ages – praying is also a form of visualization.

It’s such a simple concept, a gift that we all have but we have to believe in it and try it as a regular practice in order to achieve desirable results.

As Shahrukh said in the famous Bollywood movie “Om Shanti Om”: Aar kisi cheez ko dil se chaho … to puri kainaat usse tumse milane ki koshish mein lag jaati hai”

if you really desire something from the heart … then the whole universe will work towards getting you that

So let the universe do the hard work, all you have to do is simply desire something from your heart and “Visualize”!

Roasted Red Pepper and Tomato Soup

Shobhna Batta

Chicago has been bit by a cold bug – merciless cold has crippled the whole city, with temperatures as low as -25F.  We were all instructed to stay inside and stay warm so today was the perfect day to enjoy one of my favorite soups – Roasted Red Pepper and Tomato soup.

This soup is delicious, hearty and so nutritious.  Red bell pepper has the highest amount of Vitamin C in a bell pepper and contains  phytochemicals and carotenoids, particularly beta-carotene, providing the antioxidant and anti-inflammatory benefits.

Tomatoes are also a rich source of antioxidants Tomatoes are also very high in vitamin C, another antioxidant that fights free radicals. Plus addition of ginger and garlic make it therapeutic as they help fight infections and reduce inflammation in the body.

Also, this soup is so easy to make as the oven and the blender does most of the work for you. There is very little stirring the pot or cooking on the stove required.

Here is the recipe for you to try this simple immunity boosting soup:

Roasted Red Pepper Tomato Soup

  • 2 red bell peppers
  • 3 large tomatoes
  • 1 medium onion
  • 1 long celery stalk
  • 1 carrot
  • 4 large garlic cloves, minced
  • 1 inch ginger
  • 1-2 green chilies
  • 1 tablespoons extra virgin olive oil
  • Salt and black pepper  to taste
  • 1/4 tsp cayenne pepper
  • ¼ cup tomato paste
  • 2 sprigs fresh basil
  • 1 tablespoon coconut milk
  • 4 cups water

INSTRUCTIONS

  • Set the oven to broil
  • Chop all the vegetables ( Red peppers – deseeded, onions, tomatoes, carrots, celery) into medium size chunks
  • Take a baking tray and spread all the vegetables, ginger, garlic, green chilies and sprinkle lightly with olive oil
  • Broil for 15-20 minutes until they are toasted and nice aroma is coming
  • Let it cool for few minutes
  • Add the vegetables and water in a blender and blend for smooth, creamy  consistency
  • Transfer the soup in a pan and add basil, coconut milk, salt, pepper, cayenne pepper and tomato paste
  • Cook for 5-10 minutes on low-medium heat until it starts to boil
  • Serve warm

Chronic Constipation: The Scoop on Poop

Shobhna Batta

Did you know in United States alone about 60 to 70 million people are affected by digestive diseases and chronic constipation is the leading cause of all digestive issues?

While it may seem harmless problem at first but recent studies have linked chronic constipation to problems like weight gain, hormonal imbalances, low immunity to more serious diseases like cancer.

Dehydration, poor diet, medications, illness, lifestyle and stress are the primary causes of chronic constipation.

If you are one of the people suffering from chronic constipation the good news is that it can be cured naturally. Here are 10 simple strategies to treat this condition without medication:

  • Eat more fiber : I think we have all heard it many times that a diet high in fiber helps add bulk and weight to stools, soften them and stimulate bowel movements. There are two types of fiber, soluble and insoluble. Both are important for maintaining normal bowel movements. Soluble fiber absorbs and binds to toxins so they can be excreted out of the body and also keeps stool soft because it absorbs water. Insoluble fiber adds bulk to stool and also acts like a broom, helping to sweep things out of the intestine. Eating fruits such as figs provides a significant dose of fiber that can help your bowels begin to operate correctly. Dried figs are loaded with fiber — as little as 4 figs can do the magic! Another option is taking Psyllium Husk (Isabagol), which is rich in soluble fiber and some insoluble fiber. In patients with chronic constipation, taking 5 g of psyllium twice daily improved stool consistency and frequency. Other great sources of fiber are whole grains, fruits, vegetables, beans and nuts.
  • Drink Water: This is a no-brainer but unfortunately still a lot of people are not drinking enough water in a day. When your body is properly hydrated, less water will be withdrawn from the colon. This will keep your stool soft and easy to pass. Make it a habit to drink 8-10 cups of warm water throughout the day. Please remember to not drink water WITH your meals. 30 minutes before or 30 minutes after the meal is the ideal time to drink water.
  • Add fermented foods to your diet/Probiotics: Improve your gut health to treat constipation at the root. Fermented foods have been a well-established part of the human diet for thousands of years but its benefits have been well researched only recently. Adding fermented foods to your diet have shown to alleviate many gastrointestinal issues, including constipation. Here are some examples of fermented foods – Yogurt (preferably homemade), Kefir, Kimchi, Khamboucha, Sauerkraut, Miso, Dosa, Kanji, some cheeses, pickle (achar). With so many options to pick from, I am sure you can find one that meet your taste preferences. Another option is to supplement with Probiotic over the counter supplements until you find a way to add more fermented foods in your diet.
  • Triphala:  Triphala is an ancient Ayurvedic herbal formula made from the dried fruits of haritaki, bibhitaki, and amalaki. It’s not habit-forming and it doesn’t irritate the bowels, making it a great formula for treating constipation. Triphala tend to be gentler than over-the-counter laxatives, nourish the digestive tract and help produce regular bowel movements. It can help to naturally cleanse the colon.
  • Diet: As you know your diet plays a critical part in your overall health, make sure you are eating more unprocessed foods and avoiding junk carb and sugar laden foods which can trigger constipation. Have more vegetables soups and add soft foods like khichdi and dahi. Some people have adverse effects of eating too many raw vegetables. If that is the case, make sure you lightly cook or steam the veggies before consuming. It is easier for your stomach and digestion.
  • Exercise : Make sure you are moving and not spending your whole day sitting when you are constipated. According to WebMD- Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water your body absorbs from the stool. Hard, dry stools are harder to pass. Plus, aerobic exercise speeds up your breathing and heart rate. This helps to stimulate the natural squeezing (or contractions) of muscles in your intestines. Intestinal muscles that squeeze better will help move stools out quickly. Find any exercise you like to do and incorporate it in your lifestyle. The benefits you gain will improve your overall health, not just constipation.
  • Good fat/Omega-3s: Are you following a low fat diet or eliminating any food groups completely? Fat is not only needed for our hormones, cell walls but also a key enabler of good digestive. Make sure you are eating healthy fats with all meals which includes Ghee, coconut oil, Avocados, Nuts, Fish etc. Supplementing with high-quality Fish oil which is high in Omega-3 also boosts digestion and relieves constipation.
  • Sleep/ Stress: Your bowel movements can be affected by stress that you experience during the day. Everyone has stress that is unavoidable in their lives, but when it is excessive, it can negatively impact your whole body, including your gut health. Try meditation, relaxation and improve your sleep quality to reduce constipation. Believe it or not your sleep position can also impact your digestive and gastrointestinal health. Sleeping on the left side aids digestion and lets food waste easily move from the large intestine into the lower colon, meaning you’re more likely to have a bowel movement when you wake up.
  • Squatty potty: It is no secret that squatting is the best position for complete elimination. Western toilets do not aid in the bowel movement and can often restrict and put strain on the excretion process. The footstool helps sitters assume a squat-like position while conducting their business. And that position appears to alter an individual’s anatomical angle in a positive way. Squatty potty is footstool for that particular purpose and is available at all major retailers.

Hope some of these work for you but whatever it takes please make curing chronic constipation a priority before it leads to any major illness.

Feel free to comment or reach out if you have any specific questions.

The Magic Elixir: Bone Broth

Shobhna Batta

Bone broth has been part of various ancient cultures for more than thousand years. Recently, it has started to gain the trendy status of a superfood because studies have shown its numerous and extensive health benefits.

What is Bone broth: Bone broth is a simple drink made by slowly simmering animal bones with herbs, vegetables, and spices for more than 10 hours .

Why is it so good for you: Bones and connective tissues are packed with essential amino acids, protein, collagen, gelatin . It is also rich in calcium, magnesium, phosphorus, silicon, sulphur and trace minerals,  which we usually lack in our diets today. 

Here are the top health benefits of bone broth:

1. Heals your gut : The collagen found in bone broth helps to improve and maintain healthy digestion by ensuring that the stomach lining is healthy. It contains collagen, which nourishes the intestinal lining and reduces inflammation. Plus, it’s easy to digest and is loaded with beneficial protein and minerals.

2. Improves immunity: Amino acids and minerals in bone broth have been shown to boost immunity in humans in various studies.

3. Cleans out toxins: The amino acids in the bone broth aid your liver in removing toxins from your body. In addition, glycine is a building block of glutathione, one of the body’s most powerful detoxifying agents.

4. Good for skin and hair: Bone broth is loaded with the building blocks of collagen, the protein that  is required to make your skin strong and smooth.

5. Good for joint health:  When the broth simmers, it pulls gelatin out of the bones.  As we get older, our joints become less flexible. When you drink the broth, your body absorbs all of that gelatin. It strengthens your bones and promotes joint health by providing a cushion-like coating for your joints.

How to make Chicken bone broth at home:

Ingredients:

  • 1 pound of chicken bones ( I used it from the leftover organic chicken drumsticks)
  • 1 onion
  • 1 carrot
  • 1 stalk of celery
  • 1 tablespoon Apple Cider Vinegar
  • 1 handful of cilantro leaves (with stems)
  • 1.5 teaspoon of sea salt
  • 1 teaspoon peppercorns
  • 1 teaspoon turmeric
  • 2 cloves of garlic
  • 1 inch ginger
  • 1 bay leaf
  • 10 cups water

Steps

  • Add all ingredients in a slow cooker
  • Let it cook for 20-24 hours
  • Strain and use

What if you are vegetarian: If you follow a vegan or vegetarian diet, you can still make this by using different vegetables like zucchini, mushroom, turnip, beetroot and eliminating the bones part.  By making this without bones, you won’t be getting the collagen and gelatin  but you will still be getting high doses of minerals that leads to bone and connective tissue healing and also carry similar anti-inflammatory properties.