Simple Tips To Detox Naturally & Cleanse Your Body

Being constantly exposed to a growing volume of pollutants, toxins and stressors, our body feels uncomfortable and overwhelmed. We experience exhaustion and fatigue. And we are unable to perform at our optimum. It’s time we take a step back and Cleanse.

There are an increasing number of chemicals in our food supply, in the air we breathe, in the environment and surrounds, in the cosmetics and creams we use, in the household cleaning products…in everything we encounter and touch. That is why a good detox requires that we take deeper more thorough action!

True detox requires a thorough cleanse of the mind, body and spirit. We must include and touch on all aspects of our health and wellbeing – the Physical, Emotional, Mental as well as the Spiritual, or PEMS. 

There are a number of natural ways to detox and flush out toxins from our system. Drinking ample water is a good start. So is exercising regularly and practising mindfulness and meditation. But we must do so constantly in order to beat the toxins from building up and affecting us irrevocably.

It is recommended that we detox at least once every six months to maintain good health.

Cleanse By Gurmayll

My 10-day Cleanse program, that starts next week, is a perfect opportunity to help ourselves. Here, we make a conscious and sustained effort to avoid harmful foods and take in only the good stuff. We engage in exercises that are beneficial. And we practice the art in a guided manner.

Participating as a group, we find support in each other. This brings in accountability and motivation. We learn from each other as we progress and emerge – Cleansed.

Here in this week’s blog post, I give you a few simple tips to detox naturally and effectively. I talk about my upcoming Cleanse program and the tools we will be using then. And I encourage you to take note.

1. Green Tea

Green tea (or, herbal tea) is a great detoxifying agent. It is brimming with antioxidants that help boost your immunity. Green tea also has anti-bacterial and anti-fungal properties. Warm tea can ease bowel movement and aid in digestive function.

2. Water

Drink plenty of water. Water combines with toxins in the body and helps in flushing them out through urine. Water also replenishes and aids organ-function. Washing your face and body with water can have a lasting refreshing effect.

3. Exercise

Good physical exercise induces sweating. Sweat carries toxins from within the body through the pores and out. Even light exercises can be helpful in flushing out toxins. Exercising also activates and releases ‘endorphins’ or happy hormones. These hormones keep us feeling good from within.

4. Yoga

Yoga is as much physical exercise as it is exercise for the mind and spirit. Practice simple yoga movements daily. Spending 15-20 minutes practising yoga is sufficient. This will help strengthen you. Alternatively, you can also try dancing, aerobics, Zumba or any form of movement that captures your imagination.

5. Laughter

Smile often and laugh wholeheartedly. Laughing eases muscles and boosts immunity. It is a good idea to share a laugh with friends and family.

6. Gratitude

Gratitude can go a long way in strengthening you and flushing out ill-feelings and negativity. Maintain a gratitude journal. Share your gratitude and thankfulness through prayer or by talking to a friend.

7. Smoothies

We have a number of smoothie recipes that are tasty as well as healthy. Detox smoothies are effective in cleaning our systems and keeping us nourished. Try a smoothie for breakfast. Use natural, organic, and fresh ingredients.

8. Whole foods

Buy and eat a range of whole foods – fruits, veggies, nuts and seeds. Your local farmers markets are great places to shop for seasonal, fresh, organic and locally-grown produce.

9. Probiotics

The millions of tiny good bacteria that are housed in your gut help you with digestion and in boosting your immunity. Probiotics feed these bacteria. Include probiotic yogurt and milk in your diet. Fermented foods such as tempeh, sauerkraut, and kefir are equally effective.

10. Cooking

Avoid sugary, pre-packaged and pre-cooked meals. Avoid refined flours and breads. Cook your own food. Use quality ingredients and simple cooking techniques. Avoid overcooking. Always eat your meal at the dining table away from the distraction of your smartphone or telly. Savour what you eat.

4 Steps To A Fulfilling & Satisfying Life

When you are at peace with who you are and what you do, then happiness, fulfilment and success follow naturally. And this sense of happiness and fulfilment is permanent, not transient. It is continuous, not static.

What this means is that once you master the “4 steps” approach, you are able to experience life differently, redesign your lifestyle and lead a peaceful, happy and satisfied life. And you can do this forever.

In this week’s blog post I talk about the 4 steps I personally developed that I prescribe as well as follow. I hope reading this blog will help you lead a better more fulfilling and satisfying life.

So, what are these 4 steps?

  1. Focus on your health
  2. Build better habits
  3. Shush the inner critic
  4. Be thankful and grateful

These 4 steps are dependent on the idea that you accept and acknowledge yourself – your true aspirations and wishes, your qualities, your nature and your beautiful self; and, that you believe in what you do – your work, your passions, your hobbies, your skills and talents and your contributions. 

For instance, if you are a busy mom really trying hard to do right by your family and you have a feeling that you are failing, these 4 steps will help you re-centre. Similarly, if you are a professional woman and you feel you can’t dedicate sufficient time towards your health and wellness goals, then by focusing on these 4 steps you will gain greater clarity.

Another crucial principle to follow is that of continuous improvement. We don’t want to apply any rules that alter your life drastically. Rather, we want to do it slowly and in small iterative steps.

For example, when we are on step 1 and building your focus on health, we do it by incorporating things that you find easy to do first. Eat breakfast if you have been skipping it. Go for a walk if you don’t do any physical activity at all. If you eat packaged foods and can’t avoid them, add a side of salad to your order and buy foods with the least number of ingredients in them. Then build on from there, incorporating more and more healthy details to your routine.

1. Focus on your health

As I said above, try small steps and nothing big. Think of the things you can do right now and do them. Don’t build lofty goals that you will never reach.

By doing things that are within your grasp and reach, you enable your mind to think about what’s immediate. You consider yourself and what is important to you. You make little sacrifices for your own sake. And you go on to include what you do into your routine.

Consider if you’ve started eating dark cacao chocolate in place of regular chocolate. Make this transition a permanent one. Don’t go back to eating regular chocolate anymore. And move forward to more such improvements.

2. Build better habits

I understand that some habits are really hard to give up. For instance, drinking coffee or smoking cigarettes. Step 2 – Building better habits, is about creating a better life for yourself through habits that are beneficial.

Try organic coffee and reduce your intake to 2 cups a day if you are having more. Do not smoke indoors and keep increasing the distance between where you are and your designated smoking zone. Create better habits. And move forward with dedication and commitment to your goals. Remember to give yourself time to adjust to change before pushing forward.

3. Shush the inner critic

Your inner critic can make life difficult for you, especially if you are on a journey of change and improvement. You will experience failures and you may fall back on bad habits. Through all this you need to stay positive and focused. You need to be able to bring yourself out of the abyss and re-emerge on your path.

Don’t give in to despair or disappointment. Don’t worry about things that are outside your control. Give yourself love, patience and consideration. Be kind. Remember success comes with hard work and dedication, and after many many failed tries.

4. Be thankful and grateful

Carry this light in your heart as you transition and transform your life. Be eternally thankful and grateful. There are so many things to be grateful for – good health, loving family and friends, productive work, and a wonderful life.

Maintain a gratitude journal and make a note of all the good things you experience. Keep a lookout for the smallest act of kindness and pay it forward. Give generously and wholeheartedly. Share the joy of living!

Epsom Salt For Total Detox & Complete Pain Relief

We’ve known of the magical healing properties of Epsom Salt for hundreds of years! It is considered a salve – soothing and invigorating the body, mind, and soul. And a natural remedy for a number of ailments and dysfunctions.

The mineral gets its name from a saline spring at Epsom in Surrey, England. And it is a naturally occurring compound of magnesium and sulphate.

Epsom Salt is truly versatile and powerful, as well as therapeutic. From flushing out toxins to stimulating muscle and nerve function, and even easing inflammation and migraine – the compound has countless benefits.

Research has shown that the body readily absorbs both magnesium and sulphate through the skin. This makes the ideal way to enjoy Epsom Salt through a salt bath, of course. Take a dip in a warm bath and enjoy the refreshing and uplifting sensation.

In this week’s blog post we discuss the benefits of Epsom Salt, particularly as a detoxifying agent, and how you can use it in your everyday life. If you are participating in the Cleanse later this month, you will find this article especially useful!

Eliminate toxins

Epsom Salt can help flush out toxins from the body – such as heavy metals, chemicals from medication and drugs, and other harmful substances. It acts as a natural cleansing agent, cleaning, softening and detoxifying your skin and body.

When you take a soak in a warm bath of Epsom Salt, it triggers something called reverse osmosis. The salt from the bath interacts with the salt in the body and quickly pulls it out through the skin. The toxins in the body attach themselves to the salt and are drawn out along with it.

Stimulate nerves

Epsom Salt can help you re-balance and re-centre by regulating the electrolyte levels in your body. This affects your muscle, nerve and enzyme function.

Enjoying a salt bath at least 1-2 times a week can help improve circulation and protect the elasticity of blood vessels. It also clears up any blood clots and reduces your risk of getting a sudden heart attack.

Relieve pain and aches

Epsom salt is potent and has a magical effect on aches, sores and cramps. It eases pain and inflammation – from pain in your muscles and joints after physical exercise, to severe pain from childbirth or during menstruation.

Mix a large quantity of Epsom Salt with water to create a thick paste. Apply this paste generously on the affected area to sooth away any discomfort. When you are done, you can wipe off the paste with a warm towel.

Reduce and ease stress

When we are under stress, we experience a range of changes in our body. For example, the adrenaline levels shoot up and the magnesium levels drop. This is true for everyday stress too and stress from our busy and active lives.

When you take a soak in a salt bath after a long day at work, the magnesium from the Epsom Salt enters the body through the skin’s pores. This magnesium then helps produce serotonin – a chemical that creates a feeling of calm and relaxation in the body. Magnesium also helps in reducing the effects of adrenalin significantly. This is why a salt bath is so effective in combating stress, fatigue, and dullness.

During Cleanse

Use the natural cleansing and detoxifying properties of Epsom Salt to relax, recharge, and rejuvenate. Take a salt bath at least 1-2 times each week. Combined with the healthy Cleanse meal plan and exercises, this activity can really benefit you and bring a sense of calm into your life.

8 Simple Steps So You Can Stop Feeling Tired. Now.

No matter what you believe, it’s the mind that controls how energetic and active you feel. And, there are a few things we can all do to help our minds become more positive, energized, peppy and focused.

Because that is what we want, at the end of the day. To feel less tired and dull. And to feel more in control – active and full of vitality!

It is essential to stay productive in today’s fast-paced world. Feeling energetic can drastically improve your quality of life both at home as well as at work.

Experiencing bouts of dullness, lethargy and fatigue are normal. They can last for several days or weeks, usually subsiding and soon, you are back to normal again. But if you have been experiencing intense bouts and having trouble keeping up with your work and routine, these tips that I discuss in this week’s blog post will definitely help you.

If, however, you continue to feel the same way, do have a word with me. As a Health Coach, I have helped several people through these issues and developed strategies to combat them in their very roots. Whatever you choose you have to know – You don’t have to feel tired all the time. There is help!

Here are my 8 tips to stop feeling tired and start feeling energized, now. Apply them to your life generously. There are no side effects, only goodness.

1. Master your sleep routine

A good night’s sleep can help you refocus and energize in countless ways. This is why regular and sound sleep is so essential.

Build a healthy sleep routine, starting with sleeping at a fixed time every night to taking a bath and relaxing before you hit the bed. Don’t work on the bed. Switch off those distracting devices – smartphones and telly. Listen to soothing music and dim the lights. Do everything that helps.

2. Eat well and stay nourished

Your food is your source of energy. This doesn’t mean that you need to pepper your food with sugar or make it artificially energy-rich. The key is in balance and moderation. Make sure you are taking in all the nutrients and in the right amount.

With food, stick to portion sizes and have a balanced meal. Have seasonal fruits and veggies. Have whole foods that are organic and bought from your local farmers market. Give a thought to supplementing your diet with vital nutrients that are missing from your meals.

3. Some exercise and activity

Physical activity, movement and exercise are necessary ingredients that help us build our strength and process the food we’ve eaten. So, by exercising regularly we are creating energy.

Not to mention the feel-good hormones that are generated when we exercise. These hormones signal happiness to our brain and we experience a rush of energy and positivity.

Simple exercises like yoga, dancing or even a brisk walk in the sun can be really beneficial.

4. Reduce stress and stressors

We experience a lot of stress in our busy lives – stress at home and stress at work, stress with the kids and stress with friends and family. Stress often has a cumulative effect and keeps adding to our burden.

It is essential to identify the stressors we have in our lives and learn how to manage them. Not ignore them. Whether it is through therapy or by talking things out with a friend, you should aim at reducing stress to the maximum possible extent.

5. Drink water and stay hydrated

Water itself doesn’t have any energy, but a cold shower, a splash of water on the face or even a drink of a glassful of water can help you feel refreshed and energized.

Use this formula in your daily routine. Drink plenty of water. Carry a bottle when you go out and remember to drink water. Infused waters with mint, lemon and other flavours can be very uplifting.

6. Limit alcohol and cigarettes

This is a no brainer – reduce your dependence on alcohol and cigarettes. Not only is their effect on the body damaging, there is an irrevocable effect on how active and energized we feel.

These substances dull the body and impact our senses. And it is often a vicious cycle of addiction and craving.

7. Take regular breaks

This is perhaps the most potent of all the tips – to take regular breaks. Break out of routines and think fresh. Take your mind off things and develop new perspectives. Take time off your chores and tasks, and unwind.

Oftentimes taking a break can have a cathartic effect. Like venting or reacquainting with someone, you will emerge a new person. And, when you get back to your life, you will feel a new surge of energy to tackle tasks.

8. Let there be light and laughter

A dull dark room creates a dull dark atmosphere. Bring in the light. Open the drapes and curtains. When dark during evenings, use bright lights. You will immediately feel the difference in your energy levels.

Similarly, a dull dark mood can create a dull dark feeling. Break it up with laughter. Use humour to dispel seriousness. Maintain a light and easy composition wherever you are.

I Tried The New Grain-Free Meal Plan, And Here’s How Amazing It Felt!

For me, it was the digestive distress that did it and I decided to take a leap and go grain-free. But for the many others who suffer from constipation, gut-related ailments, inflammation, autoimmune disorders, celiac disease and more, going grain-free can prove to be life-changing!

Not just for the disorders and ailments, but if you’ve been unable to shed weight and are constantly struggling with weight-gain or weight-loss issues, try going grain-free for a month and feel the difference.

Our typical meals have grains in them. Heck, we can’t imagine food without grains – bread, pasta, rice, roti or cereal. Grains are a staple ingredient. So why change?

Because our composition has changed. Our habits have changed. And so has our diet itself. This makes us more sensitive to gluten and prone to all its vagaries. 

Our meals do not pack as much nutritional value as they used to. This means we are receiving less with every mouthful and we are compensating the bulk of our meal with grains and carbs.

We don’t eat as many whole raw foods – fruits and veggies as we used to either. We have a lot of processed and packaged foods. We have our meals on the go, not giving our body enough time to actually break down the food properly. And even then, we are distracted by the glare of our smartphones and televisions.

Some would argue – going gluten-free is enough! I would say it is the first step. But going grain-free is really the whole package.

In this week’s article, I talk to you about my experience of going grain-free and how truly amazing it felt. I will be adding some interesting grain-free recipes to my website soon. FREE for download. Send me a DM and I can inbox them to you.

 

1. No Inflammation. No Digestive Trouble.

Gluten intolerance from grains is known to cause inflammation as well as trouble with digestion. It also hampers with immunity and general health.

Minus the grains, you will feel healthy and energized. Your digestive function will perform at its optimum. And you will have no bouts or troubles with inflammation.

Try adding probiotic and fermented foods to your diet such as yogurt and kefir. Also, fibre-rich foods such as lentils, green veggies, legumes and beans. These foods will strengthen your gut and improve your immunity further.

 

2. Beautiful Alternatives

Staying grain-free you can then concentrate on some beautiful alternatives such as toasted nuts and seeds – almonds, cashew, hemp seeds, flaxseeds and pumpkin seeds. Dried or fresh fruits and berries – cranberry, blackberry, strawberry and whole fruits – watermelon, peach and kiwi fruit. Always try and buy organic seasonal produce from your local farmers markets and avoid fertilizer laden fruits and veggies.

You can also have amaranth, quinoa and buckwheat in moderation since these are considered seeds and not grains.

You will uncover ingredients that you overlooked earlier in your bid to fulfil your grain quota. And it is an eye-opening experience.

 

3. Better Balance. More energy.

People usually feel like they are losing their energy quotient by not eating grains and carbs, this is not true. You refocus and include foods that give you energy without causing you harm.

Good carbs from cauliflower, potatoes, pumpkins and other whole fresh foods are actually good for you. And so are fats from avocados, bananas and mangoes. While you are not taking in grains do take in nutrient-dense foods such as these.

At the same time, I recommend that you reduce your consumption of meat and eggs, avoid intake of sugar and dairy, and be careful to not consume other such foods that may override the good you are doing by keeping the grains away.

 

Again, if you are interested in trying out grain-free meals for yourself, I have some interesting recipes for you. I will be posting them to my website soon. FREE for download. Send me a message and I can inbox them to you straightaway!

Heart & Soul: A Guide To Making Your Relationships Meaningful

Meaningful, nurturing and giving relationships can be food for your soul. They nourish you with companionship, love and intimacy. They uplift you when you are down. They bring you great joy and satisfaction. And, they add meaning to your life.

If you have been seeking such a relationship with your loved one, there are a few things you need to know. Relationships like this, that are soulful and meaningful, often take a fair bit of work.

Everyone knows that communication and sharing, as well as trust, honesty and respect, are the building blocks of good relationships. But hey, we all make mistakes. And, it is our love and the willingness to forgive each other that dictates how strong the relationship is and whether it can stand the test of time.

Growing your relationship so that you are in touch with their soul, moving closer to understanding one another and deepening your connection – These are some areas that require constant work. We need to unravel our partners, find their innermost thoughts and share secrets. We must learn to be good friends. And, spark a deep and meaningful connection.

You need creativity and insight for this. Here in this week’s blog post are a few ideas that will help. I present them as a guide to making your relationships meaningful. Take a read, add your own tweaks and make them work for you!

 

Having an open conversation

An open dialogue that is judgment-free, honest and upfront is a good starting point. For some of us who are struggling with issues of intimacy or trust, this may not be an easy thing to do. I recommend giving it a shot nevertheless.

Having such a conversation with your partner means you are comfortable sharing things with each other. Knowing what is going on in each other’s lives is easy when you are in touch and conversing. Talking to each other about your opinions, likes and dislikes, preferences and tastes, opens up avenues for understanding one another more deeply.

 

Doing things together

Psychologists always recommend this step and of course, it is as therapeutic as it sounds. Do things together. Get involved. Work on a project together. Find a common hobby or passion. Learn something new together. Develop a shared interest.

Working together will give you more insight into each other’s mindsets, characters, interests and approaches. It will bring out their sense of humour and the carefree passionate side they keen under wraps. Exploring this can be thrilling.

 

Taking a break

Couples are often stressed in their daily lives – demands of the jobs, their family and children, making time for commitments. It can all get incredibly overwhelming. This is why it is important to take a break every once in a while, do it together and unwind.

There is a fun side to your partner that you will be able to experience during your breaks together. Whether it is at an exotic island or right here at home watching a movie, you don’t want to miss this step.

 

Keeping it real

Ask yourself this – what matters most? Is it happiness and love, or something else? Define your relationship goals.

What are their favourite movies or books? Do they enjoy clubbing or antiquing? Include these in your own life. Make time to read each other’s favourite books and watch their favourite movies. If your partner shares something that is important to them, listen, follow up and take an interest.

 

Building a healthy routine

Couples complain about how routines bring them down. But think about it, your routine is 80% of your life together filled with normal, mundane chores and tasks.

Build a healthy routine that is both exciting as well as comfortable is really important. Make a habit of cooking together. Deciding the menu together. And eating meals together at a table away from distractions such as television and smartphones. Have timely sleep and rest well. Think about your spiritual needs too.

Overall, there should be balance and peace in your co-existence. And a chance for love to thrive!

5 Things You Didn’t Know About Activated Charcoal

The word charcoal is a dead giveaway! Say “charcoal” and the image of the sooty black stuff from your BBQ or the tasteless charry stuff that sticks to burnt food immediately comes to mind. Activated Charcoal is just that, albeit activated, more porous and infinitely more potent!

Activated Charcoal is basically a toxin-sponge that soaks up the bad stuff and carries it out of the body – quickly and effectively. It is so wonderfully effective that the amazing black substance is used in emergency rooms across the world to treat overdoses and poisonings.

Beyond the inherent life-saving properties, its toxin clearing effects also make it a strong favourite with anyone who suffers from a stomach ailment or is in distress with their gut. Think gas, cholesterol, indigestion and more.

But, how does a simple black tablet/powder accomplish this much? What makes it so quick and effective? How can you use it? What are the potential benefits? And, what are the risks?

Let’s tackle these questions, one at a time, and uncover the secret healing powers of Activated Charcoal. Here are 5 things you didn’t know about this incredible substance and you’ll read all about it here in this week’s blog post!

 

What is Activated Charcoal?

To create Activated Charcoal, woodchips, peat, or coconut shells (or any other carbon-rich materials) are superheated inside a controlled environment. The high-intensity heat activates the charcoal by stripping it of previously absorbed molecules and widening and enhancing the pores.

One spoonful of Activated Charcoal has the surface area of a football field. Whoa!

This odourless tasteless black substance comes in many forms – from tablets and capsules to fine powder and paste. Depending on its use, it is sometimes mixed in with other medicinal, herbal or chemical ingredients as well.

 

How Does It Work?

Just like the sooty stuff from the burnt food, Activated Charcoal works perfectly.

It simply keeps the stomach from absorbing harmful toxins by binding them and trapping them inside those mega pores. Since the human body cannot absorb or interact with charcoal, it then carries the toxins out through the faeces.

Activated Charcoal is extremely absorbent. It can bind toxins that are dissolved inside stomach fluids and can even extract toxins that are tiny in size.

 

Some Common Uses

Activated Charcoal finds use in a range of medical, alternate and cosmetic treatments. Here are some common uses:

  • If you have oral health complaints, try Activated Charcoal. It can absorb plaque and help whiten the teeth. It even helps restore the PH balance in the mouth. This means fewer cavities and better oral health.
  • If you suffer from flatulence and gas, Activated Charcoal may be your answer. It binds well with the gas-causing stuff in food and helps ease discomfort.
  • A topical application can help clean the skin and reduce the effects of pollution, ageing and stress. It strips away toxins and soothes damaged skin. From insect bites to athlete’s foot, and acne, it can treat all types of skin ailments.
  • Activated Charcoal is a must-have if you suffer from a high cholesterol problem. It can reduce the level of bad cholesterol in the body significantly.
  • Activated Charcoal’s ability to combat bacterial, viral, and fungal infections is significant. For this reason, it can be used as a safe and natural preventative and curative measure.

 

Buying and Storing Activated Charcoal

While buying Activated Charcoal look for a good quality, organic product. The product should have high density and low ash content. It should be packaged and sealed properly and the package must be unopened.

While storing Activated Charcoal, choose a cool dry place that is clean and dust-free. Ensure that the package is sealed properly when you store it.

 

Few Recommendations

Taking Activated Charcoal is relatively risk-free and there are no known side effects. However, it is recommended that you talk to your Health Coach before you start.

Activated Charcoal may inhibit and block the action of certain drugs if you are on medication. It can also impact outcomes if you are on a special diet.

I can help you purchase the right product and recommend a good dosage based on your needs. Activated Charcoal is a powerful detoxifying agent that will bring many benefits your way!

Plant-Based Sources Of Iron Perfect For Vegetarians And Vegans

There’s iron in your skillets and your traditional woks. There is iron in great many food sources. The question is – “Is it the same iron that your body needs?” The answer is, yes.

Iron is absolutely essential. It is a vital mineral that helps carry life-giving oxygen to every cell in our body. It is iron that connects you from your very core to the land you’re living on. It is amazing how large a role iron plays in our everyday living and many bodily functions!

What would be even more amazing is if more people understood the role of iron. Iron deficiency is rampant across the world’s populace. And people suffer from symptoms such as lack of energy, shortness of breath, fatigue, headaches, irritability, fogginess, dizziness and anaemia.

Vegans and vegetarians are particularly affected since the diet is restrictive (I’ll explain more here in this article.) Eating a balanced, healthy, varied mix of foods that includes – pulses, legumes, grains, nuts, vegetables and fruits, helps. But if you are a vegetarian or vegan keep a close lookout.

Take it from me- we really need to pay more attention to iron in our diet. I am writing this article from a vegan and vegetarian perspective, including plant-based sources of iron. Iron is greatly misunderstood as a nutrient and I hope to dispel some myths.

 

How much iron do we need?

The recommended daily intake (RDI) for iron is 18mg per day. However, individual requirements may vary significantly based on a number of factors like – the person’s gender, life stage and special circumstances. It is advisable to get an accurate recommendation from a chosen and trusted healthcare professional, such as your Health Coach.

For example, men and women generally require about 8mg of iron per day. This amount increases further to around 18mg per day for menstruating women, and to 27mg per day for pregnant women. The RDI for vegetarians and vegans is 1.8 times higher than that for meat eaters.

 

Iron from plants for vegetarians and vegans

There are two types of iron — (1) heme, which is found in non-vegetarian and animal-based foods, and (2) non-heme, which is from plant-based sources. It is true that heme iron is better absorbed than non-heme iron.

Painful as it is for vegetarians and vegans to hear, it is not all that difficult to get the iron you need on a purely plant-based diet. Here are some fantastic sources to consider:

  • Legumes: lentils, tofu, natto, tempeh, lima beans and peas
  • Nuts and seeds: pumpkin, sesame, hemp, flaxseeds, cashew, pine and pistachio
  • Vegetables: leafy greens, potatoes, collard greens, mushrooms and spinach
  • Fruits: tomato puree, prune juice and mulberries
  • Grains: quinoa, amaranth, oatmeal and unhulled sesame
  • Other: blackstrap molasses, coconut milk and cacao

 

5 ways you can absorb more iron

The iron in plant-based foods is not as easily absorbed as the iron in animal products. The trick is in knowing how to eat, nearly as much as understanding what to eat.

  1. Avoid coffee and tea with meals. Drinking these beverages can reduce iron absorption by 50-90%. Consider this tip as you eat iron-rich foods to heighten the impact.
  2. Eat smaller amounts throughout the day and spread your meals. When you consume iron-rich foods it is good to pace your meals, this way the body actually works on absorbing the iron more evenly and effectively.
  3. Eat foods rich in vitamin c together with your iron-rich meals. Traditionally these combinations are already available – beans and salsa, hummus with a touch of lemon and quinoa and fresh orange juice. Eating foods like this together increases the absorption rate of iron significantly.
  4. Soak, sprout and ferment foods. These techniques are great for reducing the amount of phytates naturally occurring in foods, thereby increasing the chances of iron absorption when they are eaten.
  5. Use a cast-iron skillet or wok to cook your food in. Cooking foods this way increases the amount of iron in it.
  6. And finally, if you feel that your busy life doesn’t permit you or that you are unable to meet the required levels of iron in your food just by following these tips, consider dietary supplements. But please talk to a Health Coach in order to map out your exact dosage.

I will be happy to consult with you and make suggestions based on your lifestyle. Don’t take your health for granted. Start now and take charge.

5 Ways To Bring Down Stress & Cope

Stress has a notorious capacity to build up and spill over into our lives even when we’re not paying attention. One late night a week, your child throwing a tantrum, an unruly situation, a high-pressure project, a demanding boss, a critical remark or comment and it all adds up.

Then it manifests into physical and emotional distress – unmanaged expectations, dysfunctional relationships, unfulfilled living, anger and disappointment, anxiety and depression.

Like a clogged drain, it is hard to detect unless something goes very wrong and putrid water fills up and floods our house. And like a clogged drain, we want to get it sorted as soon as possible!

Stress is fairly common in our lives and there is no way to avoid at least some of it. Some of us are born with a natural resilience and some of us are more tolerant to certain stressors. But on average, each one of us faces stress to a great extent, given our lifestyle, choices and circumstances.

So, it is about how stress can be managed better and reduced as far as possible. Managing stress is the only way to avoid a total break-down of the system and a state of crisis.

In this week’s blog post I give you 5 ways to manage stress and gently flush it out of your system. Practising these activities regularly will help you cope and recharge, and handle stress. Over time your resilience will increase and you will face fewer and fewer obstacles on your pathway to stress-free, happy and healthy living.

 

1. Meditation and mindfulness

Through meditation and mindfulness, you are driving out the chaos and uncertainty in your lives.

Meditation fortifies your mind even as you face stress. You feel less challenged. There is greater stability as you calm down and think clearly.

Practising mindfulness has its own rewards. You don’t take things for granted and make conscious decisions. This way you tend to make fewer mistakes.

 

2. Listen to music

Music is a great healer and it can significantly reduce stress. Listen to peppy tunes or soulful numbers.

Try listening to music in your spare time or while you are working on a routine chore. Music can lighten the mood, make you de-stress and calm. It can soften your emotional state and make you feel less rigid. It can help you unwind after a particularly tough day.

 

3. Talk to a friend

Talking things over with a friend or confidante can have a really positive impact on your mind.

Get into the habit of sharing. Stress builds up when you keep your heart closed. Sharing and opening up can help you vent clogged emotions.

Have a laugh. Take in constructive comments. And invest your emotions. There is far greater to be gained this way.

 

4. Sleep better

Getting complete and restful sleep is a must to revitalize your body, soul and mind.

Relax and wind down before you sleep. Switch off your devices and keep away from distractions. Don’t drink tea or coffee 2 hours before going to bed. Create a nightly routine that helps you prepare for sleep.

Exercising can help you get sound sleep. Engage in physical activity – a brisk walk, gardening and working on chores around the house.

 

5. Finish something

Pick up on an incomplete task that is long-pending and finish it.

Completing unfinished projects can motivate you and drive positive feelings. Sometimes these tasks take up mind-space and bog you down with negativity. Clearing them up helps you unclutter your mind and reduce stress this way.

 

These are just 5 ways, but there are limitless ways in which you can find your own de-stressing mantra. It could be as simple as taking a calming bath or something as big as taking an unplanned trip to Bali. Whatever you do, find peace and happiness doing it and you will reap its benefits manifold.

5 Reasons Why Taking A Cold Shower May Be Good For Your Health

The moniker committee is at it again – calling a regular cold shower a “James Bond Shower” or “Scottish Shower” and making it that much more enticing. Don’t get me wrong. This is definitely a good thing!

Research shows how taking a cold shower habitually can boost your immunity and make you healthy and strong. It is fascinating how something as simple as switching from hot to cold can have such an amazing effect on your wellbeing. From toning up your skin to building up your inner strength, there are some far-reaching benefits.

So, now that you know, enjoy that moment when your warm shower suddenly turns cold as someone walks in and flushes the toilet while you are mid-shower! But don’t stop at that. Take brisk cold showers and make taking them a routine.

Summertime is especially right for giving this new habit a go. Who doesn’t love the feel of cold water on their skin when the temperature skyrockets to the high 40s?

In this week’s blog post I discuss some benefits of taking a cold shower that will blow your mind and make you take the plunge into the “bath of bliss”. That’s what I call a cold shower anyway!

 

1.    Makes you resilient

Cold showers are great! They can work on your nervous system to make it more resilient in the face of stress, anxiety, depression and even panic. So, technically everything unmanageable we experience in our lives today.

Cold showers create an oxidative stress on your body. Repeated exposure to this stress makes your body adapt to it, build up a tolerance for it and stay cool. You will soon develop Zen-like focus and stay strong no matter what the situation.

 

2.    Helps you lose weight

Of the two types of fats we have in our body – white fat and brown fat – the brown fat is actually good. It helps keep your body warm and protected. Whereas white fat is bad.

Cold showers promote fat loss by acting on the dreaded white fat. At the same time, they enhance the amount of brown fat we have in our body by 15 times, helping in weight loss. People who enjoy cold showers have been known to lose anywhere between 4 to 5 kgs in a year.

 

3.    Keeps you alert

While the cold shower relaxes you, it also forces you to breathe hard and deep. This together with a stimulating jolt of cold water on the body can clear grogginess instantly and enhance alertness.

The deep breaths help you focus and centre in. They also provide you with a natural dose of energy as you cruise through your day. This makes taking cold showers one of the best ways to wake up and stay awake.

 

4.    Improves your circulation

As water from the cold shower falls on your body, it triggers circulation by sending blood to your organs in a ploy to keep them warm. This enhances organ health.

This stimulation of the circulatory system and overall improved circulation is good for your cardiovascular health and wellbeing.

 

5.    Speeds up recovery

Cold showers foster the amount of disease-fighting white blood cells (WBCs) we have in our body. This results in an increase in the metabolic rate and activation of the immune system.

They also help flush out lactic acid build-up after intense workout or exercise. This is why athletes often indulge in an ice bath after their training.

 

Apart from taking full-fledged cold showers, I also encourage you to splash your face with cold water frequently, wash your feet as you prepare to sleep and rinse away the residue when you clean up your makeup. All these are good practices that will enhance your skin, and keep you feeling refreshed.

Fermenting, or alternating between hot and cold water can help your lymphatic system. The hot and cold action produces a contraction and relaxation effect on the lymph vessels, massaging them gently. And an activated lymphatic system will boost your immunity further and keep you fighting fit for a long time!

Now, are you ready to take a cold shower?