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nutrition

Triglycerides are a type of fat found in the blood that provides energy to the body. While they are essential for normal bodily functions, elevated levels of triglycerides can lead to health complications such as heart disease, obesity, and diabetes. Addressing high triglyceride levels is crucial for maintaining overall well-being. In addition to conventional medical treatments, Ayurveda, an ancient Indian system of medicine, offers valuable insights into balancing triglyceride levels. In this article, we will explore the holistic approach to lowering triglycerides using Ayurveda, nutrition, and herbal medicine.

Understanding Triglycerides:

Before diving into the natural methods of reducing triglycerides, let’s understand what they are and how they affect our health. Triglycerides are a type of lipid derived from the foods we eat, particularly those high in carbohydrates and unhealthy fats. Elevated triglyceride levels can occur due to various factors, including poor diet, sedentary lifestyle, obesity, diabetes, and genetic predisposition.

Ayurveda and Nutrition Approach to Lowering Triglycerides:

Ayurveda, often referred to as the “Science of Life,” focuses on achieving balance in the body, mind, and spirit to promote overall health. According to Ayurvedic principles, imbalances in the doshas (Vata, Pitta, and Kapha) can contribute to high triglyceride levels.

Lowering triglycerides naturally requires a multifaceted approach that includes dietary changes, regular exercise, and lifestyle modifications. While it’s important to consult with a healthcare professional for personalized advice, here are some Ayurvedic recommendations and general tips to help lower triglycerides:

  1. Mindful Eating: Ayurveda emphasizes the importance of mindful eating practices. Eat in a calm environment, chew food thoroughly, and avoid overeating. Opt for freshly cooked meals that are warm, nourishing, and well-balanced.
  2. Ayurvedic Diet: Incorporate foods that pacify the Pitta and Kapha doshas. Include whole grains, fresh fruits and vegetables, lean proteins, and healthy fats like ghee and coconut oil. Minimize the consumption of processed foods, sugary drinks, and deep-fried items.
  3. Follow a healthy diet: Limit your intake of added sugars, refined carbohydrates, and unhealthy fats. Increase consumption of fruits, vegetables, whole grains, lean proteins (such as fish and poultry), and healthy fats (like avocado, nuts, and olive oil).
  4. Include omega-3 fatty acids: Omega-3 fatty acids found in fatty fish (e.g., salmon, sardines) and supplements can help improve triglyceride levels. Consult your doctor before taking any supplements.
  5. Engage in regular physical activity: Exercise regularly to help lower triglyceride levels. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Exercise also helps reduce stress, which is a significant contributor to elevated triglyceride levels. Consult a healthcare professional before starting any exercise routine.
  6. Achieve and maintain a healthy weight: Losing excess weight can help reduce triglycerides. Consult a healthcare professional for guidance on healthy weight loss strategies.
  7. Stress Management: Chronic stress can raise triglyceride levels. Ayurveda recommends various stress-reducing techniques like meditation, pranayama (breathing exercises), and self-care practices to manage stress effectively.
  8. Avoid smoking and manage stress: Smoking and stress can increase triglyceride levels. Quit smoking and adopt stress-management techniques, such as meditation, deep breathing exercises, or engaging in hobbies.
  9. Herbal Remedies: Ayurvedic herbs such as guggul, turmeric, fenugreek, and ginger have shown potential in reducing triglyceride levels. Consult an Ayurvedic practitioner to determine the appropriate herbs and dosage for your specific needs.
  10. Reduce alcohol intake: Alcohol can significantly increase triglyceride levels, so it’s best to limit or avoid alcohol consumption.
  11. Choose fiber-rich foods: Opt for fiber-rich foods like legumes, fruits, vegetables, and whole grains. Soluble fiber can help lower triglycerides.
  12. Limit trans fats: Avoid or limit foods containing trans fats, such as fried and processed foods, commercial baked goods, and margarine.
  13. Get sufficient sleep: Aim for 7-9 hours of quality sleep each night. Lack of sleep can impact lipid levels. Remember, it’s crucial to consult with a healthcare professional before making any significant dietary or lifestyle changes to tailor the recommendations to your specific needs and medical history.

Herbs for Lowering Triglycerides:

There are several herbs that can potentially help reduce triglyceride levels. However, it is important to note that herbs are not a substitute for medical treatment and should be used in conjunction with a healthy lifestyle and any prescribed medications.

Here are a few herbs that may have beneficial effects on triglyceride levels:

  1. Garlic: Garlic has been shown to have lipid-lowering effects, including reducing triglyceride levels. It is believed to work by inhibiting enzymes involved in the synthesis of triglycerides.
  2. Ginger: Ginger has antioxidant and anti-inflammatory properties that may help lower triglyceride levels. It may also help regulate lipid metabolism.
  3. Turmeric: Curcumin, the active compound in turmeric, has been found to have lipid-lowering effects. It can help reduce triglyceride levels by decreasing the production of triglycerides in the liver.
  4. Cinnamon: Cinnamon has been shown to improve lipid profile by reducing triglyceride and cholesterol levels. It can also help improve insulin sensitivity, which may indirectly benefit triglyceride levels.
  5. Fenugreek: Fenugreek seeds have been traditionally used to manage blood lipid levels. They contain saponins and fiber, which can help reduce triglyceride levels.
  6. Holy Basil: Holy basil, or Tulsi, has antioxidant and anti-inflammatory properties that can support healthy triglyceride levels.
  7. Indian Gooseberry: Indian gooseberry, or Amla, is rich in vitamin C and antioxidants. It may help reduce triglycerides and support overall heart health.

It is important to consult with a healthcare professional before incorporating any new herbs into your diet, especially if you have any underlying health conditions or are taking medications that may interact with these herbs. Additionally, incorporating a healthy diet, regular exercise, and proper stress management techniques are also important for managing triglyceride levels.

Conclusion:

High triglyceride levels pose a significant risk to our health, but by embracing Ayurveda, nutrition, and herbal medicine, we can naturally lower triglycerides and improve overall well-being. Remember that it’s essential to consult with qualified practitioners to personalize treatments and monitor progress effectively. By adopting these holistic approaches, we can take charge of our health and embark on a journey towards balanced lipid profiles and optimal wellness.

Ayurveda-and-Nutrition-for-Women-in-their-40s-15-Eating-Habits-to-Improve-Wellbeing.

While we cannot stop or control aging, we can slow the process with smart choices. Graceful aging is any women’s desire. Ayurveda understands that one’s nutritional and hydration requirements needs a boost when women enter their 40s. Kapha’s may face bloating, sluggish energy, weight gain or find it hard to lose weight due to slower metabolism, Pitta’s may experience hot flashes, skin flare ups or heart conditions and lastly, Vata’s may go through frequent constipation, anxiety, sleep deprivation and joint pain. Hormonal changes can imbalance the Doshas. Therefore, smart eating and making a few lifestyle changes will ease the transition into 40s.  

As women we are prone to decreased metabolic rate, lower estrogen levels, low vision, inelasticity in veins and blood vessels, mood swings, muscle loss (especially near the belly), the risk of heart conditions, cognitive decline, hair, and bone loss are higher.

If you are still not aware what your dosha is, then you can take the quiz here.

Eating Smart in your 40s:

  1. Eat half full: Do not be full after your meals or overeat. You must leave some room or eat half full to the stomach. Stop eating right away if you feel that your heart is beating faster than usual. Especially Kapha and Pitta dosha people should pay attention to the changing of their heart beats while eating.
  2. Eat mostly cooked: According to Ayurveda, cooked foods are best for digestive health. This is more so for Vata and Kapha dosha imbalances. Eat steamed, baked, boiled or sauteed 80% of the time. Additionally instead of deep frying, try the air fryer or ovens that come with an air frying feature.
  3. Eat a Variety of Colorful Vegetables: Eating seasonally and eating variety is highly recommended in Ayurveda. More colors add various kinds of antioxidants, fiber, and nutrients.
  4. Eat Fruits Consciously: Eat no more than 2 servings of fruits that are low in the glycemic index. Try to eat seasonally and ensure variety in your diet as much as possible.
  5. Eat Protein: Eat small amount of protein rich foods in each meal. Vegetarians can try eating beans (including soy), lentils, nuts, or seeds with their meals.
  6. Eat Fats: Add oils, nut/seed butters or fatty fruits such as, olives, avocados into your diet. Avoid any hydrogenated oils and choose virgin oils. Try adding olive oil in your salads. Kapha’s or if you are prone towards high estrogen or weight gain or even have had painful periods, then avoid dairy foods such as, milk, yogurt, cheese, ghee, butter, cream, or kefir. Usually dairy is ok for Vata or Pitta dosha.
  7. Avoid Factory Processed Foods: Do not to consume packaged, frozen, and dehydrated foods filled it hydrogenated oil, sugar, high salt, artificial-sugars, food color, fillers, additives, and chemicals. However, if you have a guilty pleasure do balance out with more water or a bit of fasting.
  8. You must try to eat calmly, not when stressed, depressed, anxious, multi-tasking or otherwise distracted.
  9. See a nutritionist occasionally to personalize your diet, especially if struggling to maintain good health. For a consultation with me check out this page.
  10. Avoid Caffeine: You must let go or reduce caffeine significantly as it dehydrates you and can cause hormonal imbalance. Drink water and herbal teas instead. In the west even medicinal mushroom beverages are also available.
  11. Practice Mindfulness: Ensure you eat well 80% of the time. However, when with friends and family enjoy and let go a little where you can.
  12. Avoid Sugar: Add honey (not for Pitta), jaggery or stevia instead of any white or brown sugar as well as any artificial sweetener. Sugar is particularly harmful for Kapha dosha imbalances.
  13. Less Salt: If you are cooking your own meals reduce salt intake by half. It will be painful initially however the pay off is very high If you like to snack then make them at home. Homemade potato chips (esp. air fried) will be much better in quality than store brought. Eat vegetables high in potassium so balance electrolytes.
  14. Hydration: There is no substitute for water. Filtered or spring water is preferred. Warm or room temperature water is best for Kapha and Vata while cold water is good for Pitta. Although hydration is important however, during meals, right before or after meals drink less water or avoid.
  15. Last but not the least – fast occasionally for 16-18 hours. Especially if you are a Kapha who is insulin resistance, overweight or have hormonal imbalances such as, low thyroid or estrogen excess.

To make full use of these tips, incorporate them 1 or 2 at a time in your lifestyle. When going out with friends and family be mindful but do not be too strict. Enjoy a little and let it go.

There are many benefits of the following the above tips. You can stay fit and light, reduce the chances of heart disease, if pregnant in your 40s then you must increase certain other nutrients. If you follow these tips, you also reduce the chances of diabetes and kidney disease.

Customize your Diet:

If you need a custom diet to combat your current health condition you can book a consult with me. Custom diets help to reduce inflammation, pain, identify food intolerance to improve digestion and balance hormones. Custom diet also combats nutrient deficiencies such as, iron, calcium, and D3. I have also designed diet plans for people who have cancer, diabetes, kidney disease or arthritis in their family to prevent the same through lifestyle and food choices. One of the best features of a custom diet it works with your current health and lifestyle. Choose package 2 from my health consultation packages for a nutritional protocol and a meal plan.

Benefits of a Healthy Diet in your 40s:

  1. Eating half full to the stomach gives you the ability to combat changes in metabolism such as, slow, sluggish metabolism and weight gain.
  2. The same also strengthens Agni or the digestive fire for better digestion.
  3. Adding probiotics and fats will improve brain function, mood, memory, and focus.
  4. Including nuts, seeds, and berries will build up immune system, bone density, and improve sleep.
  5. Adding dark leafy greens improves calcium and iron intake, B vitamins and chlorophyl in your diet.
  6. Reducing salt and sugar will improve metabolism, digestion, balance hormone, combat water retention, and contribute towards weight loss if required.
  7. A variety of fruits and vegetables will provide fiber, nutrients, and antioxidants. This will result in better liver and kidney function, stronger immune system, and glowing skin.
  8. Better nutrition also result in less anxiety, nervousness, and depression.

Try the Buddha Bowl recipe from my channel.

Eat Right for Your Body Type:

I wrote an e-course called 21-Day Eat Right for Your Body Type. This is an informative course that assists with decoding many health mysteries and wrong notions. If you are serious about your health and want to avoid fad diets and want to learn more about the science behind health and nutrition then the Eat Right for Your Body Type is the right E-Course for you! This 21-Day information filled course based on Ayurveda and Nutrition. It can help you combat chronic diseases, fatigue, insomnia, weight gain and depression. I cover everything from food sourcing, meal planning, herbal supplements, to emotional healing and reasons behind food cravings. This complete e-course will be administered solely through your email or in a PDF form. However, for deeper health challenges and custom design protocol and meal plan a consult with me would be more suitable.

A few Extended Tips:

Try a New Grain:

Gluten free grains such as quinoa, teff and millet are packed with nutrition, protein. and fiber. Eating whole grains can lower the chances of belly fat than refined grains.

Up your Essential Fatty Acids:

If you are a vegetarian or vegan the best sources of Omega 3 fatty acids are from chia seeds, seaweeds, flax seeds, and hemp seed oil. Purchase a good quality plant-based Omega 3 fatty acid as well as have Omega 6 and 9 fatty acids to add to the diet. In a personal, one on one health consultation, I suggest both my male and female clients how best to add EFAs in their diet and what would be the best source for them.

Don’t forget Fiber:

One major part of carbohydrate rich food is its fiber. Fiber promotes digestion, lowers cholesterol, controls blood sugar, promotes healthy weight, and increase healthy gut bacteria. Although fruits, vegetables and grains contain fiber in various amounts, it is important to add extra fiber as you are in your 40s. Psyllium husk, flax seed and chia seeds are my top choices to add extra fiber. Apple, pear, avocado, artichoke, Brussel sprouts, broccoli, carrots, beet, and peas also carry good amount of fiber.

Please let me know which of the of the tips you will try first. What have you changed recently that improved your metabolism? And always speak with your primary health care professional before making any major change in your diet.

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The Power of Microgreens - the Sattvic Food Gem in Ayurveda

What are Microgreen?

Mircrogreens, which are also known as “vegetable confetti”, are baby plants which are harvested between 10 and 14 days from seeding. They are young edible seedlings of beans, herbs, grains, and vegetables. They are sometimes confused with sprouts because they are tiny and perfect. They are easily available from shops and can be grown anywhere even at home using vegetables seeds, grains, or herbs. Microgreens are loaded with nutrients and vitamins, because of which they are also known as the powerhouse of natures multivitamins. They are also known as living foods because they are organic and very close to nature.

Microgreens

How do you grow them? (Hydroponic and in soil)

Mircogreens are an amazing source of nutrients. They are very easy and fun to grow, whether indoors or outdoors. People who are interested in kitchen gardening, grow microgreens in their kitchen window ledges. We can harvest mircogreens in 2-3 weeks. Microgreens can be grown in soil or hydroponic environment. Microgreens which are grown using in soil and hydroponic methods have high nutritional values.

Growing microgreens in soil requires soil and ample amount of sunlight. Sattvic foods, such as peas, sunflower, beets, cilantro, lentils, beans and others are grown in soil. Sattvic foods are very simple and should be grown organically using extremely rich fertile soil.

In Hydroponic method, a good sunlight is needed to grow microgreens. Instead of soil, mineral nutrient solutions in water is used to grow microgreens. This method is excellent for indoor or kitchen gardening. A few microgreens which are grown hydroponically are, lettuce, spinach, bell peppers, cucumbers, and strawberries.

Microgreens

Microgreens

How to add them to your daily diet?

As mentioned earlier, microgreens are powerhouse of natures multivitamin. Adding them into our daily diet will give us daily dose of multivitamins we need. Some of the ways you can incorporate it into your daily diet is:

  • Add microgreens into your salad.
  • Place microgreens (like lettuce) into wraps for extra crunchy flavor.
  • Add microgreens into your smoothies and juices.
  • Garnish or sprinkle into any dish you eat.
  • Add microgreens into your omelet, sandwiches, pizzas, flatbreads, or rolls.

You can easily incorporate microgreens into your daily life because they are taste enhancer and can be added into any food.

Microgreens salad

Types of seeds that can be grown for microgreens

– legumes (chickpea, mung beans, lentils), grains (Buckwheat, Amaranth & Wheat), seeds (sunflower), Brassica family (Broccoli, cabbage, Kale. Radish, Watercress, Arugula, Mustard, Kolrabi etc), Herbs (Cilantro, Basil Sorel, Dill, Anise, Mint, Oregano, Sage), Onion family (Chives, Leeks, Onions and Garlic)

My Top 12 Microgreens

Following are my top 12 microgreens:

  • Alfalfa
  • Broccoli
  • Buckwheat
  • Cabbage
  • Clover
  • Fenugreek
  • Mung
  • Mustard
  • Peas
  • Radish
  • Sunflower
  • Watercress

These microgreens contain innumerable benefits. Because they are powerhouse of natures multivitamin, it prevents many diseases and helps to manage weight. They also assist to treat mental and physical health. They have antioxidant property, which helps to remove unstable waste molecules known as free radicals from the body. Broccoli contains phenolic antioxidant and high levels of vitamin E. Lettuce contains carotenoid antioxidants and is high in vitamin A. Each microgreen contains specific antioxidant.

Microgreen
A brief description about each microgreen is given below:

  • Alfalfa

This herb is also known as Medicago Sativa. It contains saponins, estrogenic isoflavonoids (e.g., daidzein, genistein), vitamin K, and the amino acid L-canavanine. Alfalfa is highly nutritious and have high nitrogen content in it.

  • Broccoli

A branched, green vegetable which has numerous health benefits because it is highly nutritious. It contains fiber, vitamin C, vitamin K, iron, and potassium and helps to prevent cancer, improve digestion, boost immunity and lose weight.

  • Buckwheat

A type of grain, pseudo cereal, is gluten-free and contains minerals, protein, and fiber. It is a superfood and helps to improve heart condition and promote healthy weight loss. It also aids to manage diabetes.

  • Cabbage

An excellent snack because it has very few calories in it. It has layers of leaf and can be eaten raw in salad. It taste very delicious and crispy.

  • Clover

A small fragrant flower herb which has a nutty flavor. They are very easy and quick to grow.

  • Fenugreek

A clover like herb, which contains different alkaloids, flavonoids and saponins. It has powerful blend of flavors and is used in medicine and cooking. It is used as an appetite stimulant, and to treat atherosclerosis, constipation, diabetes, dyspepsia/gastritis, fevers, kidney ailments

  • Mung

Mung are rich in vitamins, minerals, protein and fiber. They have fewer calories and has numerous health benefits.

  • Mustard

Mustard is a broadleaf, cruciferous, cool-seasoned annual oilseed crop produced mostly for the condiment market.

  • Peas

Peas are not a vegetable but actually belong from the legumes food category. They are low in calories and low in fat. They are very healthy and nutritious to eat.

  • Sunflower

Easily grown in soil only, they are an amazing source of iron and calcium.

  • Watercress

Watercress contains high amount of vitamin A, vitamin K, and vitamin C. Besides this, they are an amazing source of folate, calcium, iron and vitamin E.

Reference: https://www.medicalnewstoday.com/articles/316075#benefits

Written By: Syeda Saira

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Vegan Lentil Soup
Vegan Lentil Soup

This Vegan Lentil Soup, is composed of simple and fresh ingredients. The recipe is highly nutritious, full of flavors, and is quickly cooked. Vegan Lentil Soup has amazing fiber contents as it contains lentils which are an excellent source of fibers. The whole family will love this healthy lunch/ dinner of vegan lentil soup especially in perfect cold-weather.

Vegan Lentil Soup Recipe:

Ingredients

  • 2 cups of orange lentils (presoaked)
  • 3 cups of water
  • 2 cups of vegetable stock/stock of choice
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon each cumin, turmeric
  • 1 chopped onion
  • 2 carrots, chopped
  • 1 celery, chopped
  • 1 potato, washed and peeled
  • 1 tomato washed and cubed
  • 1 lemon juiced
  • 1 teaspoon oil of choice
  • Chopped cilantro as desired

Directions

  • Pre soak lentils; 1 hour
  • Sautee onion, celery and carrot in soup pot with 1 teaspoon oil until tender
  • Add water to pot with lentils, potato and tomato. Cook covered for 15 minutes on medium heat
  • Once cooked, blend with hand blender
  • Add vegetable stock (stock of choice)
  • Add salt, black pepper, turmeric and cumin
  • Simmer 15 minutes
  • Remove from stove add juice from lemon
  • Serve individually with chopped cilantro

Benefits of Red Lentil 

Red lentils have numerous benefits, but a few of them are listed below:

  1. Full of protein and fiber
  2. An amazing source of iron, magnesium, and folic acid
  3. Good for bones
  4. Anticancer properties
  5. Weight Loss
  6. Digestive health
  7. Stabilize blood sugar
  8. Low cholesterol levels

Vegan Lentil Soup is a perfect meal and can be served with salad. Check out my yummy salad recipes here.

WATCH DETAILED “Vegan Lentil Soup” VIDEO RECIPE:

 

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honey

Honey, which is also known as Madhu or Shahad, it is an important food and medicine in Ayurveda. In Ayurveda, it belongs to the categories of food which can be eaten daily for good health. However, it has very particular and strong properties and should be taken carefully. It is gold if taken properly under right conditions. It is also known as healing nectar because of it’s strong healing powers.

“Nothing is so troublesome as ama [indigestion] caused by the improper intake of honey.’
– Charaka Samhita

Nature’s gift to the mankind

Honey is an excellent nature’s gift to the mankind. Because of it’s sweet taste, one of the prominent use of honey is as a natural sweetener. Besides that, it has high nutritional value. It can also be used as a natural medicine. Honey has sugar such as fructose, maltose, glucose with added proteins, minerals, enzymes, amino acids, and fats.

How is honey produced?

Bees collect pollen and nectar from flowers and carry it to the beehive. In their stomachs, these combine with enzymes and proteins to produce honey. In the beehive, the honey is released into the beeswax comb. This process continues until the combs are full. Honey has long history of use since antiquity.

What is raw honey?

Pure, unfiltered and unpasteurized natural sugar made by the bees from the nectar of flowers. Most of the honey consumed today is processed honey that’s been heated and filtered since it was gathered from the hive. Unlike processed honey, raw honey contains incredible nutritional value.

Kinds of Honey

Honey can be found in many forms. The main kinds of honey commonly found are:

  1. Comb Honey
  2. Liquid Honey
  3. Granulated Honey
  4. Creamed Honey
  5. Chunk Honey
1. COMB HONEY

As the name suggests, this kind of honey is taken directly as it is from the bee wax. Once taken, it is stored with the same comb as it is.

2. LIQUID HONEY

To extract liquid honey, the wax cappings are cut and wax combs are processed in an extractor which is known as honey centrifuge extractor.

3. GRANULATED HONEY

This kind of honey is frozen which makes the water elements separated from the honey and leaves the granules of honey behind.

4. CREAMED HONEY

Creamed honey is the combination of liquid honey and granulated honey. 1 part of granulated honey is mixed with 9 parts of liquid honey; it is then stored at 57 degrees until it becomes completely firm.

5. CHUNK HONEY

Chunk honey contains comb honey and liquid honey. A jar is taken and comb honey is placed in it. Liquid honey is then poured over the comb honey in jar, resulting in chunk honey.

Benefits of Honey

When used under right conditions, honey has numerous benefits. Some of them are listed below:

  1. It helps to relieves cough.
  2. It has amazing healing power and helps to heal wounds.
  3. When combined with turmeric, it is an amazing mixture to heal burns externally.
  4. It reduces Kapha dosha.
  5. It helps to remove congestion.
  6. It helps to reduce weight.
  7. It helps to soothes a sore throat.
  8. It removes unwanted toxins from the body.
  9. It helps to get rid of cholesterol and fat.
  10. It has natural antibacterial and anti-inflammatory properties.
  11. When taken with herbs it increases the potency of herbs.
  12. It is an amazing treatment for diseases like, diarrhea, vomiting, worm infections, etc.
  13. Honey contains iron, manganese, and copper which helps to build hemoglobin in body. Because of which honey aids to treat patients with anemia.
  14. Honey works wonderfully on dry skin to moisturize it.
  15. It helps to treat various eye ailments.

Properties of Honey

  1. It is for Dosha VK
  2. It tastes sweet 
  3. It energetics heating 
  4. It contains vitamins and minerals. It has vitamins B, vitamin C, calcium, iron, zinc, potassium, phosphorus, magnesium, selenium, chromium, and manganese

The Ayurvedic Rules for Honey

Honey is widely used in Ayurveda. However, there are a few rules to get maximum benefit of using honey. Some of them are:

  • The number one rule is to NEVER heat honey(above 40 °C) because heating honey directly creates toxins which are bad for the body.
  • Honey is an excellent medicine for Kapha types, because of it’s quality lekhana. Lekhana scrape away the toxins, fat, and cholesterol from the body.
  • When taken with herbs it increases their potency making them more effective.
  • Avoid eating ghee and honey in equal proportions by weight (not by volume).
  • Those who have Pitta type or Pitta imbalance should avoid taking honey.
  • Honey should be used/consumed with hot foods.

How to test the purity of honey?

It is advisable to use raw honey to get the maximum benefits. There are a few methods to check the purity of honey.

  • When put in the water, the honey should not spread quickly.
  • When added in the water, the honey should settle at the bottom of the jar.
  • The taste should be sweet and astringent, giving the tongue a drying sensation.

 

Exciting news! Get my e-book “Medicinal Spice Cabinet” which outlines over 100 spices and herbs and how they relate to disease prevention and healing of many common ailments. I want this book to be a reference point for those seeking assistance on a daily basis. When individuals are unsure as to which spices and herbs could assist them, my book is the one they will refer to without hesitation.

 

Written By: Syeda Saira

Homemade Roasted Oatmeal Granola Mix
Homemade Roasted Oatmeal Granola Mix

This blog post shows the recipe for Homemade Roasted Oatmeal Granola Mix. This Oatmeal Granola Mix is gluten-free and better than the store-bought Oatmeal Granola Mix.

Ingredients:

  • Oats, gluten free – 2 cups
  • Coconut, flakes – ½ cup
  • Almonds, slivered – 1 cup
  • Sunflower seeds – ¼ cup
  • Pumpkin seeds – ¼ cup
  • Raisins – 1/3 cup
  • Cinnamon, ground – ½ tbsp.
  • Coconut Sugar, Organic – 3 tbsp.
  • Almond Butter – ½ cup
  • Sea salt – ¼ tsp.
  • Vanilla extract – 1 tsp.

Instruction:

  1. Preheat the oven for 325 F on the bake setting.
  2. In a large bowl whisk together coconut sugar, nut butter, vanilla extract, cinnamon, and sea salt.
  3. Add in the pumpkin seeds, sunflower seeds, slivered almonds, oats, and coconut flakes in another bowl– mix well.
  4. Mix the ingredients in two bowls together. Wear gloves and mix them.
  5. Line a baking tray with parchment paper and give it a light coating of oil.
  6. Transfer the mixture to the baking sheet and bake for 6 – 8 minutes, take it out, stir it, and put it back in for another 6 – 8 minutes. Watch so doesn’t get burnt. In your oven it maybe 8-10 minutes – so keep a close eye and see how much time is required for your oven.
  7. Remove from oven and set to cool. Once cool transfer to a storage container and add the raisins in and toss.
  8. Store container in the fridge if not using immediately.

Read more recipe by Nahid, here.

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Magnesium is a mineral we should be paying more attention to! It is part of over 300 biochemical reactions and the fourth most abundant mineral in our body, with 65% of it in our bones and teeth and 35% in our brain, hearth, blood, and cells. But many of us can have low magnesium levels, and this can lead to many common symptoms.

Causes of deficiency

-Intake of coffee, alcohol, smoking
-Long term use of diuretics               
-Birth control pills
-Poor nutrition
-Diarrhea, dehydration                                  
-Hyperthyroid           
-Kidney disease – Since the kidneys are regulators of magnesium homeostasis
-Celiac and IBD (due to impaired absorption of minerals)
-Antibiotics                           
-Stress
-Sweating                                          
-Exercise

As you can see, many things affect magnesium absorption. Food processing in itself reduces magnesium, up to 80% in milling of wheat for example. Phytic acid and oxalic acid found in many greens and grains also reduce magnesium. Absorption also depends on stomach acid level, diet, and our bodily requirements.

Effects of Low Magnesium

Many of us can have any of the following symptoms, but don’t always connect this to magnesium deficiency:

  • Irregular heartbeat
  • Weakness, fatigue
  • Nausea, GI disorders, constipation
  • Muscle cramps, especially in the legs at night, restless legs
  • Excessive body odour
  • Hypersensitivity to noise, startle reactions
  • Cravings for chocolate
  • Poor coordination
  • Insomnia, hyperactivity, irritability
  • Poor memory

Sources of Magnesium

  • Seeds – pumpkin, sesame, sunflower
  • Green beans
  • Spinach and other leafy greens – Magnesium is at the centre of the chlorophyll molecule which is the green pigment found in green vegetables.
  • Figs
  • Avocados
  • Lemons, grapefruit
  • Nuts – almonds, pecans, cashews, Brazil nuts
  • Apples, bananas
  • Soybeans
  • Seafood
  • Dark chocolate
  • Whole grains – wheat germ and bran, millet, brown rice

Bones

Our society focuses a lot on Calcium for bone health, but magnesium is also very important. Studies have shown that excessive calcium intake, as well as phosphorus, iron, copper, and zinc will lower magnesium absorption. Since 65% of our magnesium is in our bones, it is important for bone and teeth health. It has a structural role for bones, as well as being essential to osteoblasts and osteoclasts (bone cells), and needed for ATP (energy) formation in cells. Magnesium also is required by enzymes that metabolize vitamin D, which is crucial for bone health. Studies show that restricting magnesium intake results in osteoporosis!

Cardiovascular health

Magnesium relaxes smooth muscles found around blood vessels, reducing artery spasms and keeping heart rhythm regular. It also dilates blood vessels to reduce blood pressure. It works with calcium to regulate muscle tone of the heart. It is a cofactor to many enzymes, it is needed for ATP production (cellular energy), regulates ion channels, myocardial contraction, vascular tone, and thrombosis. Magnesium taurate is one form of magnesium specifically for improving cardiac function, contraction, and reducing blood pressure.

Muscles

Magnesium regulates muscle contractions and is a muscle relaxant. It is a great supplement for restless legs, muscle spasms, cramps, and sore muscles. It is also useful for PMS cramps and athletes who suffer from cramps. One form of magnesium: magnesium bisglycinate is a very well absorbed form. Another form, magnesium sulfate, is found in Epsom Salts, and is beneficial as a bath for muscle relaxation.

Digestive Tract

Due to its relaxant function on smooth muscles around the digestive tract, it can cause loose stools especially in the Magnesium Citrate form. It is helpful when you have constipation. Magnesium also activates enzymes involved in metabolism of protein, fats, and carbohydrates.

Relaxation and Nervous System

Magnesium is an anti-stress mineral, popular as a supplement before bed to calm, relax, and help you sleep. It is a natural muscle relaxant. Deficiency of magnesium results in neurological symptoms, as magnesium is important for nervous system health. In terms of supplements, it was shown that Magnesium threonate actually enters the CSF (cerebrospinal fluid) and brain, and has effects on learning and memory and is neuroprotective.

To get more magnesium in your diet, Consicous Health has many plenty of foods/recipes with magnesium-rich foods! Check out Cacao, Kale Salad, or Zucchini Noodles

 

References:

Sara Castiglioni et al. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. Nutrients. 2013 Aug; 5(8): 3022–3033.

Tangvoraphonkchai K, Davenport A. Magnesium and Cardiovascular Disease. Adv Chronic Kidney Dis. 2018 May;25(3):251-260.

Jan Philipp Schuchardt and Andreas Hahn. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov; 13(4): 260–278.

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I want to introduce you to our Turmeric e-book! After months of research and writing, we have put together a comprehensive guide on everything related to Turmeric!

Turmeric, The Ayurvedic Golden Gem: Culinary & Healing Recipes. Medicinal Uses to Improve Health, Over 70 Unique Culinary and DIY Recipes

 

Ayurveda and Traditional Chinese Medicine have been using turmeric for millennia for its health benefits and culinary uses. Turmeric is consumed daily in many South East Asian countries combined with other spices in many dishes. It is no wonder that epidemiological studies show that those cultures have much lower rates of certain diseases such as Alzheimer’s than people in North America.   

Health Benefits

We have organized all the research for you! Turmeric has many active constituents, essential oils, and nutrients but curcumin is the most studied active ingredient. This has shown in studies to help with inflammation, cardiovascular health, Alzheimer’s disease, Parkinson’s Disease, cancer, Inflammatory Bowel Disorders, skin health (such as eczema), bacteria and viruses and so much more! Curcumin is able to modulate many molecules and pathways in the body, by up-regulating or down-regulating them.

For example, more and more people nowadays have inflammation and disorders related to inflammation. Curcumin supplements have become popular in health food stores for this reason. Curcumin targets various pro-inflammatory cytokines, pathways, and even the COX-2 enzyme (which is also targeted by NSAIDs like Advil). This way it is able to lower inflammation in therapeutic doses. 

We have more than 100 research studies describing all its health benefits and mechanisms of action of turmeric and curcumin

Turmeric Cookbook

This turmeric cookbook gives you over 70 recipes that include unique food recipes organized in categories. We have desserts, snacks, main meals, drinks and more.

DIY products

This is a turmeric book with plenty of recipes for healing skin. WE show you how to use turmeric for cuts and wounds, face masks, tooth powder, dye, food colouring agent, also grow your own turmeric and make your own powder.

Turmeric history and usage

We describe the Ayurvedic history on how turmeric is used throughout the centuries and different varieties. Did you know there are black turmeric and white turmeric? We also describe ways to improve absorption of turmeric when consumed. This book also goes into detail about the Ayurvedic properties and constituents in turmeric.

Turmeric Supplements and Food Products

I’m sure you have seen curcumin supplements in stores. They are increasingly popular for inflammation especially. We have searched through these and have detailed descriptions of some of the top ones to help you choose curcumin supplements ad understand the differences between them.

We also describe unique organic food products available for you to add to your diet. Many are from family owned companies who care about quality. We describe many grocery products that have turmeric, such as turmeric ghee, turmeric drinks/teas, turmeric paste and many more.

Click on the turmeric picture to download the Amazon kindle version! It is easily viewed on computers, tablets, and phones with a kindle app.

This turmeric cookbook is a very useful guide to keep and refer to whenever you need!!

We hope you enjoy it and kindly leave a review. You can also purchase it HERE on our website.

 

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