Category: LifeStyle

Detox Series 3 – Water detox recipes

Shobhna Batta

The first two blogs in this series focused on detoxification of mouth and skin – two most important gateways of our bodies. Today I am going to show you how we can make the water we drink act like a natural detoxifier for our bodies.

Detox Series 1 -Ancient practice to detoxify your body through Oil Pulling

Detox Series 2 – Dry brushing for skin detoxification

Did you know our bodies are naturally tuned to detoxify itself from all the unwanted chemicals and toxins we are exposed to on a regular basis? Our job is to support the detoxification process by either eliminating/reducing the toxin exposure or providing the body right tools to make the process easier.

One of the natural ways to flush toxins is through the water we drink. We all have heard it million times, drink more water. Water allows your kidneys to filter toxins and transport nutrients. If you don’t drink enough water then the toxins will start building up in your body leading to a weakened immune system.

Today, I am going to share different types of detox water you can drink depending on the condition you are targeting for.

  1. Full Body Cleansing with HONEY-LEMON-WATER: If you are low in energy when you wake up in the morning and feel tired throughout the day – you need a full body cleanse. Having warm water with honey and lemon first thing in the morning stimulates the liver to flush out the toxins from the body. The combination of lemon and honey in water is a rich source of antioxidants, help boost energy. As an added benefit, it helps burn fat which can lead to weight loss.

         How to make it:

  • Boil a cup of water and allow it to cool until it is just warm to touch.
  • Add a teaspoonful of raw, unfiltered honey and stir well to dissolve.
  • Squeeze the juice of half a lemon into the honey water, give it a stir and drink up.
  1. Stomach cleanse with this SPICE WATER: If you suffer from frequent bouts of acidity and headaches, sipping this water in the morning and throughout the day help reduce bloating, constipation, indigestion, and acidity. Stomach disorders could lead to an incomplete elimination of bodily waste and the toxins are reabsorbed by the body. Having this water 30 minutes before and 10 minutes after your meals will help cleanse your digestive tract and eliminate toxins.

         How to make it:

  • Boil a cup of water
  • In a cup, add ½ tsp of each : fenugreek seeds (methi dana), fennel seeds (saunf), bishop seeds (ajwain), cumin seeds (jeera)
  •  Pour the boiling water into the cup with the seeds mixture
  •  Cover and let it steep for a couple of hours
  • Take the water from this cup and drink
  • You can refill the water 2 more times before discarding the seeds 
  1. Respiratory support with STAR WATER: If you are often down with viral and flu infections quite often, it might be a good idea to cleanse your lungs with this antiviral/antifungal/antibacterial water. Star anise, the primary ingredient of this detox water, contains shikimic acid, which is used in the production of anti-influenza drugs. Another ingredient in this water is black cardamom, which is used to prevent and relieve cold and flu symptoms. Regular intake of black cardamom and star anise water will boost your immunity and protect you from respiratory infections. You can make this water and sip it throughout the day when during flu season to protect and prevent the upper respiratory illness.

     How to make it:

  • Boil 2 cups of water
  • Add 1 black cardamoms and let it boil for few minutes till water is reduced to half
  • Add ½ tsp of cinnamon powder
  • Take 2 star-anise in a cup
  • Pour the boiling water and the black cardamoms in the cup
  • Cover and let it steep for 15 minutes
  • Drink warm, add honey (optional)
  1. Stress management with TULSI WATER: Tulsi (Holy Basil), the sacred Indian plant is given that status for a reason. It is one of nature’s most powerful medicines. Tulsi not only helps protect the body from the degenerative effects of stress, but it also repairs the body from its damage. It is a powerful detox herb that helps reduce inflammation, lowers cholesterol, eliminates toxins and improves digestion. Tulsi is also a natural aphrodisiac, improves stamina and reduces anxiety.

     How to make it:

  • Boil a cup of water
  • Add ½ tsp of Tulsi leaves
  • Cover and let it steep for 15 minutes
  • Strain and drink
  1. Reduce inflammation with TURMERIC-GINGER WATER: Inflammation is body’s defense mechanism against external “attackers” but when the internal emergency alarm fails to shut off when it should, the inflammation becomes chronic. Chronic inflammation destroys the healthy tissues and creates pain in the body. It is a result of imbalanced and weak immune system. If you are experiencing unexplained pain in your body, most likely you are dealing with chronic inflammation. Both turmeric and ginger are excellent anti-inflammatory foods so this water can cleanse the body and reduce the inflammation.

       How to make it:

  • Boil 1 cup of water
  • Add 1 tsp of grated turmeric and ginger each, and then bring the heat down to a simmer
  • Add ½ tsp of black pepper
  • Allow the mixture to steep for 10-15 minutes.
  • Strain and enjoy with your meals

There is another level of water detox that requires you to drink only water for 24 hours – no food and no other drink. Have you tried water fasting? How was your experience?

I hope you can benefit from these different types of detox water. Please share it with your friends and family who may also benefit from these water detox recipes.

 

 

 

 

 

 

Detox Series 2 – Dry brushing for skin detoxification

Shobhna Batta

We live in the world where there are toxins everywhere around us. It is coming from our environment, product we use, the water we drink and the food we eat.

I am doing this blog series on detoxification. Every week I will post small, simple steps you can take to detoxify your whole body. Last week, I posted about oil pulling. You can read about it here: http://nutri.guide/2018/03/31/ancient-practice-for-detoxification-oil-pulling/

Today’s topic is Dry brushing –

Most people take good care of their facial skin by regularly exfoliating, cleansing, and moisturizing. But the skin of the rest of the body is mostly ignored. Skin is our largest organ that helps protect our body from external factors like weather and germs. When dead skin and toxins build up on our skin, it could not do its job efficiently.

Dry brushing is a simple technique of running a dry, soft-bristle brush over your skin, starting with your limbs but always motioning toward your heart.

Here are some of the benefits of Dry Brushing:

  • Stimulate the Lymphatic System: The lymphatic system is a major part of the body’s immune system. As we age, our lymphatic system becomes slow and sluggish, leading to low immunity in our bodies. Dry brushing stimulates the normal lymph flow within the body and helps the body detoxify itself naturally.
  • Exfoliation: Dry skin brushing removes dead dry skin leaving a super soft baby skin behind.
  • Increase Circulation: Dry brushing increases circulation to your skin, which encourages the elimination of metabolic waste.
  • Reduce Cellulite: Dry brushing may help stimulate the cells and break down toxins from beneath the skin.
  • Reduces dry skin itchiness – If you live in a cold climate like me and spending almost 7-8 months in a heated indoor environment, our skin becomes dry and itchy. Dry brushing eliminates that skin itchiness by removing the dry skin and opening the pores so our skin can breathe effortlessly.

There are many other benefits reported like it acts as a stress reliever, improves digestion and bloating. I dry brush once a week and have definitely experienced some of these benefits first hand.

Would you like to give it a try? All you need is a natural brush like this and 5 minutes of your time.

Here is the simple technique to dry brush – Gently stroke the brush in long circular motions towards your heart, starting from legs and moving your way upward.  It is most effective when done in morning before showering.

Try this simple technique to get a beautiful body both inside out!

Detox Series 1 -Ancient practice to detoxify your body through Oil Pulling

Shobhna Batta

Our body is constantly exposed to germs and toxins. Our mouth is the gateway for many germs, micro-organisms, and toxins to enter our system. Pathogens in our mouth can enter your bloodstream to circulate to other parts of the body. Therefore, it is very important to keep our mouths germ free for a healthy body.

Oil Pulling is an ancient Ayurvedic practice that has been used as a great tool for detoxification.  Oil pulling is the act of swishing oil (usually Sesame or Coconut) in the mouth for up to 20 minutes, preferably in the morning.

It is believed that this practice reduces bacterial growth in your mouth, strengthens your teeth and reduces inflammation in your gums.

Besides brushing and flossing twice a day, I have been doing oil pulling with Coconut oil for the last couple of years and have observed many health benefits like whiter teeth, better immunity and improved overall health.  Sometimes,  mucus is also eliminated from my system, as the coconut oil “pulls” the harmful bacteria from my body.

Oil pulling has been shown to reduce the number of Streptococcus Mutans bacteria in the mouth, especially when done with coconut oil. There are 17 different studies done on oil pulling with similar findings.

The process of oil pulling is very simple but it takes time, effort and commitment to make it a habit.

To get started, all you need is  Raw, organic coconut oil .

  1. First thing in the morning before you brush your teeth or drink anything – take a tablespoon of coconut oil and put it in your mouth
  2. Gently swish it in your mouth and between your teeth for 10–20 minutes
  3. Spit out the oil in the trash (not the sink so it doesn’t clog up the plumbing)  and immediately rinse your mouth out with warm water
  4. There – you are done.

Simple. Right!

Here are some of the strategies that might help to adopt this practice:

  • In the morning when I am packing my kid lunches and preparing breakfast, that is the time when I oil pull. There are no distractions and I love the quiet me time.
  • You can do it when you are in the shower – 10 minutes go by really fast
  • You can also try doing it while driving to work. All you need to do is carry a plastic bag to dispose of the spit when done.
  • Start doing it 3-5 times a week. I promise once you start doing it, you would want to do it every day. The squeaky, clean mouth feeling that you get after oil pulling is very pleasant.
  • It will be hard at first so try with a small quantity of oil and increase the amount as you get more comfortable with the process.
  • Most importantly – don’t spit it out in sink or toilet. It can clog the pipes. Always do it in a trash can.

Oil pulling is a common Ayurvedic practice that can help you get whiter teeth, treat tooth decay, kill bad breath, heal bleeding gums,  reduce inflammation, prevent cavities, heal cracked lips, boost the immune system and much more. You should start seeing the benefits in about a week of following the process.

I strongly recommend Coconut oil for oil pulling because of its anti-inflammatory and antimicrobial effects.

Power of a Power Nap

Shobhna Batta

A power nap is a nap that’s long enough to get you recharged, but not so long that it makes you groggy.

Most people lean on caffeine to stay productive and charged.  However, Power napping is fun and efficient way that not only will recharge your body but also boost your memory, cognitive skills, creativity, and energy level. It is usually between lunch and dinner time and lasts about 10-30 minutes.

I am a power napper. On weekends, few minutes after lunch, I will take a quick 10-15 minutes nap and wake up recharged, energized and ready for my next thing!! My mental alarm (which I call a pillow alarm) wakes me up exactly when I desired to be up – in most cases 10 minutes. I believe I inherited this gift of power napping from my dad.

Benefits of Power Napping:

  • Boost Productivity
  • Improves Memory
  • Reduces Blood Pressure
  • Reduces Stress
  • Improves Mood 

A lot of studies and reports have linked insufficient sleep to a multitude of health problems like depression, ADHD, obesity, Type 2 diabetes, cardiovascular disease, cancer, and Alzheimer’s.  According to CDC, over 70 million adults are suffering from a sleep disorder. Today’s fast-paced world and overly busy schedules can somewhat be blamed for this sleep epidemic.

If you are one of those individuals who struggle to get enough sleep at night or just need a quick recharge, try power napping. You can start by setting an alarm to be up at the desired time but slowly your body will be trained to let you rest for an optimal time so you wake up to be refreshed and recharged!

Let me know in the comments if you try to power nap and do you feel the benefits from it.

Photo credit : https://commons.wikimedia.org/wiki/File:Computer_Cat_Nap.jpg

Personalized Nutrition based on your DNA

Shobhna Batta

Have you ever wondered:

  • Why some people eat a high-fat diet and not gain a single pound or develop any health issues while it is completely opposite for others?
  • Why two people living under one roof, eating the exact same foods have different nutrition-related health issues?
  • Why your weight loss attempts do not give optimum results but others have achieved success in the same program?

The answer to this mystery is here now – it is proven and it is real!! NUTRIGENOMICS.

Nutrigenomics is the study of the effects of foods on our genes and understanding food-gene interactions. Simply, It is the study of the impact of nutrients from food on your body, based on your genetic composition.

Let’s take an example – when I drink caffeine, my blood pressure goes up but some people find tea to have a calming effect on their bodies.  Now the research has proven that caffeine can either be your friend or foe depending on your genetic composition. There is a gene, called CYP1A2 which directs your liver to make one of two enzymes: CYP1A2 fast or CYP1A2 slow.  If you have the gene that makes the fast version of CYP1A2, your body processes the caffeine from your bloodstream very quickly and has a positive impact on your heart health. However, if you have the gene that makes the slow version of CYP1A2, your body processes the caffeine from your bloodstream very slowly leading to an increased risk of heart disease.

I can be sure to have the slow version of CYP1A2.

Interesting!! Isn’t it?

Our genes respond differently to certain nutrients and have different effects on our bodies.

According to the UC Davis NCHMD Center of Excellence for Nutritional Genomics [1], there are five tenets of nutrigenomics, which can be summarized as:

  1. Diet can be a serious risk factor for a number of diseases.
  2. Common dietary chemicals can act on the human genome to alter gene activity or gene structure.
  3. The degree to which diet influences the balance between healthy or diseased states may depend on an individual’s genetic makeup.
  4. Some diet-regulated genes (and their normal, common variants) are likely to play a role in the onset, severity and progression of chronic diseases.
  5. Dietary intervention based on knowledge of nutritional requirement, nutritional status and a person’s genotype can prevent, mitigate or even cure chronic disease.

The application of Nutrigenomics seems very powerful. It may lead to personalized nutrition for disease prevention and treatment, or it may help to understand the nature of the disease and individual response to nutrients.

There are few companies like Fitgenetix that provide a simple, in-home DNA test to create a personalized exercise and nutritional plan based on your genome. They also provide fresh meals designed for your DNA delivered directly to you.

Please contact us if you are interested in learning more about Nutrigenomics and how it can help you in losing weight, customized exercising, preventing disease or to get into better health overall.

Can Diabetes affect the heart?

Shobhna Batta

People with diabetes have an elevated risk of heart disease. According to American Heart Association:  While all people with diabetes have an increased chance of developing heart disease, the condition is more common in those with type 2 diabetes. In fact, heart disease is the number one cause of death among people with type 2 diabetes.

  • At least 68 percent of people age 65 or older with diabetes die from some form of heart disease;
  • Adults with diabetes are two to four times more likely to die from heart disease than adults without diabetes.
  • The American Heart Association considers diabetes to be one of the seven major controllable risk factors for cardiovascular disease.

What is Type II Diabetes?: The digestive tract breaks down carbohydrates (from sugars and starches) into glucose. The cells use glucose for energy. When glucose enters our bloodstream, pancreas release a hormone called “Insulin”.  Insulin plays a major role in metabolism and is the key that unlocks the door of the cell to let the glucose in. When we have a high carb/high sugar diet, the pancreas has to secrete more insulin in order to keep up with the high glucose in the blood. The doors of the cell (cell receptors) are smart enough to know how much glucose the cell would require. They shut the door after their needs are met. The “extra” glucose now keeps floating in the bloodstream causing the cell receptors to become insulin resistant. This is how Type II Diabetes is developed in adults.

Diabetes and Cardiovascular Diseases: The most common cause of Type II Diabetes is eating too much of unhealthy, junk food and lack of optimum physical exercise. In people with Type II Diabetes, the risk of Cardiovascular disorders go up mainly because the “extra” glucose in the blood makes the blood too thick to flow easily. The glucose also starts depositing on the walls of the arteries making the passage narrow, arteries stiff or damage the blood vessel altogether.  This causes the blood pressure to go up and also increase the probability of heart attack and strokes.

The good news is that Type II Diabetes can be prevented, controlled and even reversed. Here are some of the ways to prevent Type II Diabetes:

  • Eat more real foods
  • Avoid sweetened beverages
  • Avoid foods with high-fructose corn syrup
  • Graze
  • Exercise

If you have a family history of Diabetes or have been diagnosed with a Pre-Diabetic condition, please reach out to see how we can help develop healthy eating habits to reduce the risk of Diabetes and Cardiovascular Disorders.

 

Small Changes can make a BIG Difference!

Shobhna Batta

Do you know what is the number ONE New Year Resolution people make every year –No points for guessing right – it is to lose weight!!

They make commitments to go to the GYM on a regular basis and eat healthy foods..which they do BUT only until Feb..after that it is same old ..same old.

Can you guess what makes the ambition, the excitement, the commitment go away so fast..Because the goals they make are BHAG: Big Hairy Audacious Goals. For e.g. – the goals will be something like they will only drink broccoli shakes for the rest of their lives or they will eat the “Special” diet that comes with the plan.

Anybody will be tempted to make that commitment after seeing those ads where a person will be holding a pant size 10 sizes bigger than their waist size depicting you can lose all this weight in one week by just following their diet plan. Seems simple – YES if it does not fit in your lifestyle. It can never be achieved.

Let me share with you these small, baby steps you can take to get started on your “wellness” journey –

Rule no. 1: Never wake up to a tea or coffee:  Instead eat real food within 30 – 60 minutes of getting up. It can be a fruit or a handful of nuts. Eating first thing in the morning will reduce the chance of overeating later in the day. It also stabilizes the metabolism and blood sugar level.

Rule no. 2: Drink Water before meals – Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight. As a general rule, you should be drinking about 8 glasses of water per day.

Rule no. 3: Eat more when you are active and less when you are less active.  Your diet and portion can vary depending on your activity level. The more active you are, the more fuel your body will require to recover after a workout and to sustain your energy levels throughout the rest of your day. You will also need more fuel to support your immune and metabolic systems throughout the day when exercising.

Rule no. 4: Finish your last meal at least 2-3 hours before going to bed. You need to give your body some time to digest the food before you go to sleep. And, if you are awake ‘till late in the night and 4 to 5 hours have passed after you ate your last big meal, then you can have a little snack or a cup of warm milk before bedtime.

Does this sound like something you can easily follow? Give it a try and let me know if you feel a difference.

I will close by telling this short story: There were 2 men – one was wise, one fool. They were both asked to collect raindrops in a bowl. The wise men collected few drops every time it drizzled but the fool waited for a perfect rainfall to fill his bowl.  The wise men filled his bowl in no time while the fool continued to wait for a perfect time.

Stop waiting for a perfect time. Start working on making these small changes now. Little by little – you will definitely see the difference.