5 Natural Remedies For Hot Flushes For Women Over 45

It is quite common for women between the ages of 45-55 to experience hot flushes and night sweats as a symptom that they may have hit a stage in their lives called “perimenopause” – or the years leading to menopause.

As many as 75% of the women experience hot flushes and night sweats. A lucky minority experience nothing at all. And a small number of women experience mild symptoms only.

For those who are affected, the signs can be intense and overwhelming. During a hot flush, pangs of heat start in the chest and spread to the head. Beads of sweat trickle down the face and neck. And while it takes anywhere from five to ten long minutes for them to wear out, women have been known to have as many as 20-30 such episodes in a day!

Some women experience only hot flushes without any sweating. While others sweat profusely. Doctors have linked hot flushes and night sweats to the changing levels of estrogen in the female body.

While hot flushes are common, a few natural remedies have been known to reduce their impact considerably. In this week’s blog post I discuss 5 natural and powerful remedies that can reduce your symptoms and bring you calming respite. Here they are:

1. Exercise Regularly

Exercise regularly and include diverse routines that work every part of your body. Go for a brisk walk out in the open. Include some form of physical activity, movement or dance in your every day. Exercising properly like this has been known to reduce the frequency and intensity of hot flushes and night sweats.

Note: For women with weight management issues, controlling your weight through planned diet and exercise may help you reduce symptoms. Overweight women have a higher chance of experiencing acute episodes of hot flushes and night sweats.

2. Include Protein and Healthy Fats

Incorporate protein and healthy fats into your meals. Make your breakfast as healthy as possible as this is the most important meal of the day. Eliminate carbs – bagel, toast and bread – altogether. 

3. Right Clothing

Wear comfortable clothing that is light and that absorbs sweat. This may be especially useful during nights when copious sweating can make it impossible to get a proper shut-eye and restful sleep. Wearing layers of clothing has been recommended by many women as it helps in regulating temperature and you may shed the extra layers when the need arises.

4. Drink Water

Keep yourself hydrated. Keep a bottle of water on your person and carry it wherever you go. Drink plenty of water. This will help you regulate your body’s temperature and make up for the lost moisture during a hot flush.

Add infused waters, teas and drinks to your list of fluids. Vegetable and fruit smoothies are great during the hot summer months, as are stews, soups and broths during the cold winter season.

5. Learn to Relax

Remember that heightened stress can make you particularly susceptible to hot flushes and night sweats. Practice meditation and mindfulness. Practice yoga. Keep away from potential triggers such as coffee, cigarettes, alcohol and spicy foods.

6. Bonus tip

Begin by getting a blood test done. Get your hormones and thyroid tested as well. The results from these tests will help you get an accurate idea of your status and how sensitive you are. Then, talk to a trusted Health Coach or healthcare professional about these tests, your issues and concerns to get guidance on how to manage your situation better.

3 Steps To Feeling Good With A Complete Liver Cleanse

Our gut, liver, lungs and kidneys are superheroes that work together tirelessly to flush out toxins from the body, boost our immunity and keep us fighting fit. They are the reason we are able to survive every day (and everything) from bad diets and light pollution to hard-core substance abuse.

They cleanse our systems and rejuvenate us. They help us maintain a healthy state of being. But, as they perform their critical functions, toxins that aren’t flushed out accumulate in our systems and over time we experience heavy toxicity build-up.

In a healthy condition the liver can function optimally: scour out the toxins in the body, convert them into their water-soluble form and efficiently excrete them out. But when the liver is impacted it gets overwhelmed and is unable to perform. As days go on, the situation may compound and worsen.

When this happens and depending on the extent of the damage, you may experience bloating around your upper abdomen, sudden loss of appetite and general restlessness, weight gain, smelliness of the mouth and your breath, and itchiness and pigmentation on the skin. Of course, it would be ideal to take action before such a situation occurs!

A liver cleanse needn’t be extreme and you should be able to do it any time you feel. All it takes are 3 simple steps and a loving, gentle approach. I discuss these steps in my blog post this week that will give your body a detoxifying boost. Here goes.

Step 1: Eliminate and Reduce Toxicity

We are exposed to a number of chemicals, pollutants, stressors and toxins, like the ones we pick up from the environment, our beauty products and cosmetics, household cleaning products, or from packaged foods we consume. Eliminating and reducing the usage of all these substances is the first step in a thorough liver cleanse.

Check the labels on the packages of the products for ingredients and manufacturing processes. Household cleaning products have been known to include very corrosive and potent substances. Make sure you use organic, handmade, natural and non-toxic products.

At home, fill your space with natural light. Use natural soy and beeswax candles. Keep plants indoors, they add to the aesthetic appeal as well as contribute to your health and wellbeing.

Step 2: Consume Liver-friendly Foods

There are a variety of liver-friendly foods that are totally recommended when you are considering a liver cleanse. For instance, beetroot, broccoli and garlic are great. Use these in your meals. Raw vegetable juices and green smoothies are also very helpful.

Do follow my FB Live for some healthy recipes. You will also find ample recipes on my website that are delicious and good.

Fermented foods such as kefir, sauerkraut, pickles, kimchi, all these tangy treats encourage gut-friendly bacteria to colonize the intestines and promote health. So do probiotic foods: milk and yogurt. Include them in your meals.

Add a dash of turmeric to your food. The secret is to combine turmeric with coconut oil while cooking. This way the body is able to take in all of the root’s goodness. Munch on walnuts. Nothing beats the liver-boosting power of the mighty walnut.

Step 3: Take Milk Thistle and Dandelion Supplements

Milk Thistle is the single most effective tool of a natural liver detox. It helps eliminate the build-up of toxicity from heavy metals, medication, environmental pollutants and alcohol abuse. It even absorbs the harmful effects of chemotherapy and radiation after treatment.

I wrote a blog post on the merits of Milk Thistle and how to use it a while back. Infused teas and supplements are a great way to include this miraculous herb in your diet.

The root of a dandelion is equally powerful in keeping the liver functioning optimally. It is packed with essential vitamins and minerals. Its natural diuretic effect fortifies the liver allowing it to eliminate toxins more effectively.

If you are experiencing stress, bloating, itchiness or irritation, talk to me today. The symptoms of liver dysfunction are subtle and it may be essential to reach out to someone you trust.

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.

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!

Daily Skincare Tips For Healthy, Beautiful & Glowing Skin

Everyone wants healthy, beautiful and glowing skin. And we’ve all tried a ton of stuff – from facials, to face packs and stringent skincare regimens. But not everyone gets it right!

And, our skin is a mess. Dark circles after one late night, to dull and flaky skin that is growing lifeless because of stress and fatigue. Pimples, whiteheads, acne, blemishes – there are so many things to worry about. Added to this is the complication of managing your specific skin type – oily, dry, patchy, sensitive, normal or a combination.

What we don’t realise is that skin is the largest organ in the human body. Not to mention a vital organ that acts as the first line of defence protecting us from germs and disease. It is also a sensitive organ that reflects the state of our health, the level of stress in our lives and how happy and fulfilled we feel overall.

Take it from me, skincare is not difficult it is just a misunderstood art! That is why this week’s blog post is for you. Here I uncover skincare techniques that are simple and easy to follow.

I am also announcing my ‘Unpacking Your Skincare’ program that I will be running on the 25th of this month! It is free for whoever is interested to attend. Find more information here.

 

1. Hydrate regularly

Drink plenty of water and fluids, and keep yourself well-hydrated. It is recommended that you drink 2 litres or more of water every day. Smoothies can be hydrating as well as refreshing, especially during the summer months.

Water helps cleanse the skin from within, washing out effects of a late night and rinsing away worry lines caused by stress. Hydrating regularly will keep your skin supple and taut, as well as looking fresh and vitalized.

 

2. Mud face-packs

Using face packs on the skin has multiple good effects – they keep the skin looking youthful and lively, they have a nourishing effect on the skin, and they can keep the skin clean removing blemishes and marks.

Create your own face packs using natural ingredients such as berries, papaya, and/or cucumber. Mud packs can be soothing too. Wash off using rose water for that special effect. Try on new face-packs once every week and note the ingredients that work best for your skin type.

 

3. Good food for good skin

Good, healthy, gluten-free, organic, raw and nutritious food can go a long way in keeping your skin glowing. Choose foods high on the vitamins and avoid the sugary, packaged and processed foods.

Try water-rich fruits such as cucumber, orange, watermelon, and coconut; green leafy vegetables such as spinach, kale and rocket; and, dried seeds and nuts such as almonds, brazil nuts and walnuts.

 

4. All-natural exfoliants

Gently scrubbing and exfoliating your skin is important. This helps remove the dead skin, reduces blemishes and acne and keeps pimples from appearing. Moisturizing your skin is equally essential.

Use all natural exfoliants such as crushed walnuts and berries. Lentils soaked overnight can be crushed into a fine paste and used as an excellent exfoliating agent. Use soft and natural moisturizing creams and cosmetics only.

 

5. Sweat it out

Exercising is a great way to flush those toxins out through sweat, open up your pores and clean your skin through sweat. Exercising regularly keeps the skin looking youthful, taut and supple. As skin truly mirrors the state of your health, a healthy well-toned body will have healthy glowing skin.

Remember to engage all aspects of your health while exercising – your physical, emotional, mental and spiritual. Combine exercises that work each aspect such as a brisk walk for your body, meditation for your mind and spirit, and dancing or aerobics with a partner or friend for your emotional wellbeing.

 

6. Beauty sleep

Remember to get a proper shut-eye. The body works on itself taking the time to regenerate and rejuvenate while you sleep. This means the right amount of sleep can help your skin.

A good night’s sleep is a must. Keep your phone switched off or on do not disturb mode as you rest. Ensure that your mattress is firm and comfortable, and you have good sleeping gear. And, if you do get a chance catching up on that afternoon siesta every once in a while, that will do you some good too.

 

7. Say no to toxins

And finally, say no to toxins – alcohol, tobacco, nicotine, caffeine and drugs. These toxic substances take away the lustre and sheen from your skin and affect your health and wellbeing in the most serious way.

Other substances such as fast food, sugary drinks and processed food may also have a similar deteriorating effect on your health. If you are addicted, talk to a specialist and consider slowly and actively changing your behaviour. I understand giving up a habit can be tough, but there are healthy alternatives, good remedies and helpful advice available that can make a difference.

7 Habits That Will Freshen Up Your Morning Routine!

Not all of us are morning people, but even those of us who dislike mornings love our morning routines. From the first cuppa to a calming bath, morning routines are simple pleasures that help us recharge, reconnect and pace ourselves for the big new day.

Benjamin Franklin says “The early morning has gold in its mouth”, a translation of the German proverb “Morgenstund hat Gold im Mund”. And, I can’t agree more.

Mornings are brimming with promise, so full of potential. And we can use our morning routines to channel all this positivity and help it flourish in our lives.

We can cultivate it. And, it will nurture us.

There are many benefits to morning routines that loyalists will tell you. Even the most basic morning routine can go a long way in ensuring that you cruise through tough days. Happy and successful people often have powerful morning routines. Effective people have morning routines they fall back on.

Here are a few advantages you will discover:

  • Boosts your immunity and enhances positivity
  • Improves digestive function and health
  • Helps you maintain and manage your weight
  • Reduces insomnia and promotes better sleep
  • Improves stamina and sexual performance
  • Decreases stress levels and improves mood
  • Reduces fatigue, pain and inflammation
  • Enhances concentration, attention and retention
  • Boosts creativity, spontaneity and productivity
  • Has a positive effect on the health of your skin, hair and eyes

This is why in this week’s blog post I discuss 7 habits that can freshen up your mornings and keep you going in the face of all odds. Add these to your routine and experience the difference.

 

1. Start with a positive thought

Experts say that the best time to wake up is nice and early between 4 to 6 AM. Take a moment to orient yourself as you wake up. Think of a positive thought to guide you, and close your eyes to repeat it to yourself until it is fully absorbed. You are now ready to begin your day!

 

2. A glass of warm water or green tea

Select a tall glass for warm water and drink it on an empty stomach. Alternatively, you can also drink a cup of green tea. The antioxidants from green tea help boost your immunity. Warm water helps flush your digestive system and keep it strong and healthy.

 

3. Meditation and some exercise

Light exercise, a brisk walk and some breathing exercises can really uplift your mood. Morning meditation can help improve concentration and focus. When you exercise in the morning and do it consistently, it does wonders for your health – physical, emotional, mental and spiritual.

 

4. A cleansing bath with herbs

Handpick fresh herbs from your garden or from your local farmers market and incorporate it into your bath ritual. Leave bunches of fresh-smelling herbs like sage, neem, basil or lavender in your bathwater. Keep essential oils and bath salts handy.

 

5. On-time and nourishing breakfast

Pre-plan your breakfast in great detail and have it hot and on-time. Include an assortment of fresh fruits and vegetables. Use ingredients that are gluten-free, raw, unprocessed and organic as far as possible. And always sit at a table away from distractions and savour your meal.

 

6. Creating a mind map and to-do list

The morning routine can recharge and spark your creativity. Take this time to build on ideas that show some potential. Reflect deeply and create mind maps for your projects. Keep tools handy and be prepared to capture your thoughts. This is also a good time to prepare to-do lists and plan ahead for the day.

 

7. Positive affirmations

Write down a list of positive affirmations that hold the most meaning for you. Repeat these special anecdotes, quotes, phrases and verses. Reading affirmations out aloud while looking at yourself in the mirror can be an effective way of overcoming deep-seated issues and boosting your confidence.

Hi, I am a Health Coach. How can I support you?

The world of healthcare has changed dramatically in the last decade or so. We are moving away from traditional practices and closer to alternative methods that bring us more value and peace.

With our focus changing to everyday health and functional fitness (as opposed to only fighting disease and sickness only when they occur), our go-to people have changed faces too. Our healthcare professionals are now more available, consider our holistic health and wellness, and happily guide us to improve our lifestyle and its related choices.

We are here, when the doctors, physicians, paramedics and nurses cannot be. Before things go wrong. Before you develop those symptoms. As your body ages and you lose your energy and drive. As you work hard to give up on a bad habit or take on a good one. To keep your body, heart and soul thriving.

We have myriad skills and deep understanding of people, their nutritional needs, and their psychology.

We mentor you. Guide you. Inspire you. And support you. Through all your health goals.

In this week’s blog post I take a deep-dive into my role as a Health Coach and what it means. My journey and learning, and the unique perspective I bring to the table. And a glimpse into my practice, the many lives I have managed to touch and transform.

Hi, I am a Health Coach. How can I support you?

 

In Sickness and Health

Doctors are heavily tied down with their schedule. It’ll be a surprise if they can give you more than 15-20 minutes of their time. And even in the time they have with you the discussion, most likely, revolves around your current ailments. What you are suffering from. The symptoms you are exhibiting. And what pills you can pop to feel better.

I think this is the primary difference between doctors and Health Coaches. Health Coaches approach wellness in the holistic sense. We look at improving your habits so you sleep better, eat better and live better.

Even if doctors had all the time they are not trained in these areas. They don’t possess the skills needed to develop a long-term plan to keep you healthy and motivated while holding you accountable. Much less give you nutritional guidance. All this is not a part of the med school curriculum.

Of course, you go to a doctor when you feel unwell and need medical intervention. We don’t claim to substitute doctors. But chances are that with the right guidance, balanced diet, proper supplements, and good exercise you won’t frequent the doctor as much.

 

Medicine. Medical. Medicinal. Bah Humbug.

Ever get thrown off by medical jargon? Or, get referred to ‘specialist’ after ‘specialist’ after ‘specialist’? Makes you wonder if what you have is something off-the-charts special doesn’t it?! This can be highly distressing.

While doctors train hard to specialize, they are often clueless about areas outside their specialty. This is the reason your case lands in multiple hands with several doctors trying their own approach on you. Until you are left feeling like a guinea pig in a nerve-wracking experiment!

There is also very little thought given to the drugs you are ingesting. The (some very long term and notorious) side effects they may cause. How strong they are and the toxicity build-up they may create.

Enter Health Coaching.

We understand that your health is about you. The choices you make. And the decisions are yours.

While we take the time to explain everything and lay it out – plain and simple – for you, we don’t assume control of your life.  And the pills we recommend are just natural, organic and good supplements that help you. Nothing toxic or in-the-least-bit harmful.

We listen to you as you make your way. We are the sound of reason. We are your caregivers and a helping hand.

 

To Health & Calm

There is a gaping hole in our healthcare system. And my own personal health journey has a lot to do with overcoming it.

After facing the frustration of a failing system – Little personal attention. Deteriorating gut health. No scope for alternative medicine or therapy. Poor results even after pouring in so much money. – I was led to believe there is a better way. And with Health Coaching I found it!

My practice is a testament to all those years of pain and effort.

The personal experience has taught me to trust my own learning and help others who are on a similar journey.

In the past years, I have helped my clients achieve their health goals through lifestyle and subtle behavioural modifications – anywhere from losing weight to improving nutrition and gaining energy. My back-to-basics approach focuses on wholesome living, destressing and building awareness. Everything that brings back health and vitality to you!

Plant-Based Diets & Mood Disorders

We are closing-in into Christmas, and the new year shortly afterwards. All this time will fly by rather quickly. Before we know it, we will be there and ready – clinking glasses and making toasts to a year gone by!

So, I thought I’d make way for a serious topic, one that requires your attention right before you’re catapulted into merrymaking, holiday planning and enjoying with friends and family. I urge you to keep what I am saying in mind. And maybe even incorporate it as a resolution for the next year.

We women ignore so much about our health. We do absolutely nothing unless we’re truly suffering from something very drastic! Coughs & colds and minor depression are all but usual, and we carry on without a worry. Even insomnia, sleeplessness or some form of sleep disorder is quite common. We smile through all that pain, bearing our duties and responsibilities with grace and sheer willpower.

Unfortunately, many of these small issues we experience collect and continue to take a toll. They accumulate and strike when we are most susceptible. They inhibit our proper functioning and we grow frustrated as we fail task after task. We may blame our spouses, our jobs, or even our societies, but the fact of the matter is – it is our inadequate, unhealthy and innutritious food/diet that is causing this catastrophic failure!

I am recommending a switch to a plant-based whole-food diet. And in this week’s blog post I will explain why?

 

Whole Food Goodness

Vegetables, fruits and nuts – are bursting with polyphenols. These natural plant-based molecules build our immunity and defend us against pathogens. They have been known to protect against cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.

Polyphenols such as curcumin and resveratrol have amazing biological effects, especially on brain function. Plus, plant-based foods contain essential fatty acids such as omega-3 that act as mood stabilizers. They are also rich in bioflavonoids, dietary fibre and antioxidants – All building blocks of good (mental) health.

 

The Gut-Brain Connection

Brain health depends on gut health. There is a clear interlinkage.

The human gut is lined with bacteria called the ‘gut flora’. These tiny microbes reside in the gut feeding on fibre in the food. They help prevent diseases and boost our immunity. A strong and healthy gut generates a feeling of satisfaction, confidence and safety. Similarly, bad microbes can infect our gut and cause inflammation. Gut inflammation is known to enhance aggressive and violent behaviours.

Animal-based foods such as meat, fish and eggs contain a pro-inflammatory mediator called arachidonic acid, which causes gut inflammation. It accumulates over a period of time and causes gut inflammation. Bad food can also encourage the growth of bad microbes and inflammation in the gut. At the same time, gut-friendly, gluten-free, dairy-free organic plant-based foods that feed the good bacteria are sources that can counter inflammation and promote mental health.

 

Beating Inflammation

Inflammation is indicative of our body’s ability to protect itself from infection. Acute inflammation occurs when the body is in fight-mode and the immune system is hard at work. Chronic inflammation, on the other hand, can lead to adverse results.

Chronic brain inflammation has been directly linked with developing psychiatric illnesses such as anxiety and depression. By making small changes to our diet and by adding in the nutrients we are lacking, we should be able to see a big reduction in bodily inflammation. Our immune system will function more effectively and we will stay healthier and live longer.

 

Recommended Approach

For your plant-based diet to be effective it needs to be combined with a few good practices. Here are the broad pointers.

  • Start on a plant-based diet with a high nutrition density.
  • Use high-quality (preferably vegan) EPA to protect fatty acids in your diet.
  • Morning light exposure is essential to balancing your serotonin melatonin axis.
  • Spend a few minutes exercising each day.
  • Meditation, yoga or other calming exercises are a must every day.

If you are already on pharmaceutical drugs or therapy, adding these few steps to your schedule can help you alleviate the problem. A diet is not an alternative to therapy. Discuss all changes to your diet and routine to your trusted health coach before proceeding.

Remember, the right foods protect your intelligence. Fuel your creativity. Prevent you from falling sick. Help you succeed in life. And, that is the dream, isn’t it?

In health & calm,
Gurmayll.

Serving Up a Delectable Christmas Meal Like No One Imagined!

Who doesn’t love the Christmas season?! Mirth and joy are in the air with just a hint of nostalgia for the passing year. Families and friends are gathering, and taking vacations together. There are things to look forward to – planning parties, trips and get-togethers! There are Christmas carols being sung, Christmas trees being decorated and there is a greeting on everyone’s lips. Even the most severe amongst us find a cheery disposition, if only just for the season!

But as soon as we think of all the cooking and catering we have to do…the endless shopping…the growing shopping lists…the chores…the cleaning and organizing…we feel a bit unhinged. With the passing days, the pressure mounts and we feel panicked, cornered and utterly without a clue. We are bound to! There is just so much happening!!

I know exactly how you feel. After all, I have been there myself.

In my post this week I discuss some easy and decidedly delectable meal choices that can spice-up your celebrations. They are simple and can be put together in a jiffy. No need to go scouting to the mall for impossible ingredients and scratch your brain for last-minute ideas…here’s everything you will need. And since I’ve thought of it, I’ve made it super healthy too. Give it a go.

 

1) Christmas Tea Brew

Add a dash of cinnamon or a hint of cardamom to your tea for a magical Christmassy flavour. Just buy the preferred spice and add it as you brew your tea, or mix the spice with your tea leaves and store away in advance! Either way, expect to hear some fantastic compliments on the refreshing drink!

 

2) Spicy Nuts

Nuts make for great snacks! Chop up some onions, tomatoes, capsicums and cucumbers. Add in an assortment of roasted nuts (think variety) and mix in a large bowl. Try a pinch of curry powder and some chilly. Squeeze a little lime. Garnish with sprigs of fresh coriander. These nuts are zingy but, oh, so much fun!

 

3) Organic Wine

While stocking up on your wine go for the local organic variety. Make your wine selection an adventure, who knows you may land on something incredible. The general rule of thumb is to buy a small, largely unknown and locally brewed brand of wine in the range of $15-20. These wines offer you the most value for money. And stay away from big brands. Remember, red wines are a healthier choice.

 

4) Figs with goat cheese

Fruits can be especially nourishing and stimulating on the palate. Explore their sweet and sour flavours. Combine with cheese or quinoa crackers. Or simply slice them up. Be sure to try some of the seasonal fare, like figs that work so well with goat cheese! Umm yum.

 

5) Cacao desserts

Replace chocolate chips with cacao nibs in your cakes and cookies. Sprinkle cacao powder on your dessert as you serve it. There is no doubt about it – cacao is better than cocoa in all possible ways. To incorporate cacao, just hop online and find a cacao recipe that works for you. Then sit back and relax as your loved ones enjoy a healthy dessert.

 

6) Homemade apple pie

There is no beating the satisfaction of a homemade apple pie (or crumble). It will fill your kitchen with an enticing aroma that is also conveniently so Christmassy! Use organic apples sourced from your local farmers market. Serve with fresh cream. It is bound to hit the spot!

 

7) Antipasto platter

How sensational is this idea?! An antipasto platter is all about picking what you love and serving it up on a platter – peasant style! Your choices can be Mediterranean and summery – with marinated olives, feta, dried apricots, red peppers, walnuts and pita bread, or they can be more deli style – with sun-dried tomatoes, asiago cheese, caramelized onions, grilled halloumi, mizuna lettuce, gourmet pears and lavash bread. You can mix and match with an absolute abandon.

 

8) Roasted eggplant salad

Roasted eggplant can be tasty and filling unlike anything else. Serve it as a salad with an olive oil dressing. Or roast your eggplant with a stuffing of your choice.  There are just so many ways to enjoy an eggplant! This one is my favourite – Peel the roasted eggplant and mash into a bowl. Add chopped onions, dollops of pot-set yogurt and salt to taste. Allow it to sit in your fridge before serving.

 

9) Homebrewed beer

Serving your guests your own creation is surely satisfying. And nothing keeps the connection and bond growing like homebrewed beer. If you plan in advance, you may be able to create some light and smooth craft beers to share on the big day!

 

10) Stuffed capsicum

This is another fantastic idea. Marinate and stuff your capsicum whole with cottage cheese and chilli. Grill it lightly on a barbeque for an exotic charred flavour. Enjoy as a filling side or a scrumptious main dish.

Ways To Make Your Halloween Healthy Without Spooking Away The Fun

Halloween is still pretty much that American holiday, but that shouldn’t stop us from having some fun. The weather is fantastic, a little bit of spring still in the air and a tad of summer that’s coming. What’s not to love?! With pumpkin carving, costumes and parties, and lollies by the truckload!

Not to sound like a buzzkill, or in this case “sugar buzzkill”, all that candy and chocolate can be bad for you (and your kids’ health.) As can all the soda and junk-food you pack in the name of merrymaking. It’s not just the sugar, it’s eating a lot of it at once.

Let’s try a healthy take of Halloween this year without, of course, spooking away the fun. It can still be very entertaining I assure you. Just minus the bad parts! I’ve got some ideas, so, here we go…

Happy Halloween folks!

 

Get Creative

Pumpkin carving, decorating your homes, baking and cooking and designing your costumes– everything needs a lot of creative energy! So, get your creative juices flowing and indulge your imagination.

Working with your hands on some crafts, cooking or even arranging and cleaning, can have a positive effect on your health. Think about using your mind differently and tapping into all that potential.

Bring your kids, family and friends onboard. There is lots to do and it can be a shared project. Working together, crafting or baking or simply installing fairy lights in the yard, smiling, laughing and playing around, every little bit can be satisfying. It can all add to your holiday glow.

 

Include Activities

It is often that we focus so much on food and eating that we leave behind any scope for some physical fun. I wouldn’t blame you if you too got carried away and forgot all about it.

But hey, think about including a treasure hunt that will have everyone on their toes, solving a mystery. Or go trick-or-treating with your kids. This is ideal for some supervised-fun over the merriment, sure, but it is also good exercise for you. Plus, there is always the added incentive of catching up with some of your neighbours.

Activities can make occasions such as Halloween enjoyable. And you can burn off some of the extra calories too!

 

Healthy Treats

Sugar-laden lollies are the flavour of the season. And they are everywhere, on supermarket aisles and on the printed pages of catalogues. It can be hard to resist their temptation, but as moms, we know we absolutely must!

Try home cooked treats instead. The net is full of super-easy and convenient snack recipes. There are some that you can make with celery, oranges and edible paint! What can be bad about that?!

Remember you are trying to control the sugar that you and your kids’ intake this season, but beyond that, what you are really trying to do it to have real fun. This means no damage control afterwards with crash diets, and definitely no feeling regret.

 

Talk To Me

As a Health Coach and as a mother of three beautiful girls I’ve had my fair share of Halloween fun. I know exactly what you are going through – trying to not give in and buy the treats off the shelves, trying to keep the snacking moderated, and trying to make the holiday healthy at best. It can be tough. This is why I’ve put together this blog. To give you the right advice at the right time, when it really counts.

Hope you enjoy your ‘healthy’ Halloween. Don’t beat yourself if you can’t make it healthier, just talk to me. Much love to you and your family!