Blog

It’s an era of minimalism! From minimalistic makeup and jewelry to minimalist interior, I’ve been loving and following this trend quite enthusiastically. Why shouldn’t I? This trend proves that less IS actually more now. You don’t have to be too extra or put in too much effort to live a happy and contented life.
A minimalist approach not only saves time and effort, but it also saves money – which is obviously a huge win. If you’re wondering how you can hop on the minimalist train, just do what I did.
To become a minimalist and save a few bucks, I started to evaluate everything I spend on money on from food to hygiene. I made a checklist of everything and if any item did not help my goals, bring happiness to my life ( the famous Marie Kondo rule), add value to my life, hurting the environment or my wallet, or I had more than necessary; I stopped buying it.
To help you guys, I’ve made a list of things I’ve stopped investing my money into and maybe you’ll also realize that you don’t need to spend too much money on some of these things from my list as well.
1. Too Many Outfits

The first thing I started to do is I started shopping consciously. I’ll be honest, I used to invest a lot of my money on clothes and shoes. Like everyone else, I also used to follow the latest fashion trends but there was no end to that urge. I realized that I didn’t have to follow every fashion trend when it comes to clothes or even shoes. I’ve invested in classics only when it comes to clothes and shoes. Classics never go out of style.
Another step I’m super proud of myself for is I am always trying to invest in sustainable fashion. There’s no clutter, no more pressure to follow new trends and a lot more closet space.

2. Salon Expenses

As much as I love manicure and pedicure, I’ve had to give them up. Turns out, they weren’t as necessary as I thought they were. I do my nails and take care of my feet and hands at home. I have also said no to nail colours since they contain a lot of harmful chemicals.
I’ve also switched from waxing to shaving and as far as facials are concerned, I do organic facials at home which are quite cheaper and healthier.

3. Paperback Books

Okay, I’ll admit I couldn’t stop myself from buying paperback books. Reading paperback books gives me the happiness that an eBook just can’t. So, what I do is when I buy a new book, I give it away after reading it. It is not only decluttering but it’s also an amazing gift. Or I just issue one from a public library. Saves money and space!

5. Junk Food and Snacks

I decided a long time ago to cut the junk food out of my life and it has been by far the best decision I’ve ever made. I cannot insist enough on cutting the junk food out of your life; it changes everything! Not only that, I’ve stopped buying unhealthy snacks as well.
6. Alcohol

I usually don’t drink alcohol. But I have always been wary of the fact that whenever you go out with your friends or partner, you spend a lot of your hard-earned money on expensive alcohols. So, I am always really conscious of spending way too much money on expensive bottles when they aren’t really that healthy for you.

7. Plastic Products

Anything that is not good for Mother Nature, is not good for me. I’ve completely stopped buying any product containing plastic. No more plastic water bottles or containers or any hygiene products that come in a plastic container. I’ve bid farewell to plastic for good and I recommend you guys do as well.

8. Designer Bags

We all understand the calling of designer bags. I just carry around my wallet and my phone since you can use Apple Pay everywhere nowadays. So, I suggest you guys should also use all that money you would’ve spent on a designer bag and invest it somewhere more useful.

9. Makeup Products
. When it comes to buying new makeup, I’ve been following this trending one-at-a-time rule. It means you can only buy one makeup product at a time and you can’t buy another one until one of your products is completely finished (I usually end up buying foundation). This rule saves me from going on a makeup shopping spree and saving a ton of money in the process.

10. Souvenirs

Now that’s the one thing I didn’t realize I was spending too much money on. Buying a bunch of souvenirs, I’ve found, is an absolute waste of money. Every time I was on a trip, I used to buy all sorts of stuff like fridge magnets, iconic buildings, keychains and that sort of stuff but I’ve put an end to this. I don’t buy souvenirs since I don’t really enjoy them once I get back.

So, that was my list of things I’ve stopped investing my money in. I’m super proud of much of a money-saver I’ve become, and I love the stress-free life of a decluttered home. Is anyone else becoming as money-smart as I am? If so, I would love to hear what you have decluttered out of your life. And if you’ve not yet hopped on the declutter train yet, what do you think will be on your list?

Did you know that 8 million tons of plastic waste reaches the ocean every year? According to the National Geographic, that much amount is equal to placing five full garbage bags on every foot of coastline around the world. Plastic being thrown into the ocean is nothing short of a global crisis. According to an estimate, 5.25% trillion plastic particles are floating in the oceans and it is said to outweigh all the fish in the oceans by 2050.

If every one of us start accepting plastic as a pollutant and stop it from reaching the ocean, that would be huge favour to mother nature. Always remember that it only takes one spark to start a fire. So, every tiny step you take towards reducing the plastic waste, will create a huge impact on our environment. And every plastic spoon or cup you don’t throw away, there will be a seagull or turtle extremely grateful for your action. Feels good to hear, doesn’t it?

I suggest you commit to these steps that I personally follow and together we can play our part in reducing the plastic waste. So, here’s what you can do to help:

1. Shop Consciously for Personal Hygiene

From reusable products to plastic free packaging, there are so many to ways to look after yourself and your environment at the same time. Hygiene products, most female hygiene products, contain a lot of plastic and toxic chemicals in them that are not only bad for the environment but could also have harmful for your body. Many companies are working towards sustainable productions and reducing their plastic footprint. Here’s a few changes you can make in your shopping routine to reduce plastic waste without spending a lot of money.
• Instead of plastic toothbrushes that will not decompose for centuries, buy a biodegradable bamboo toothbrush. Not only are they affordable, they’re also really good for your teeth.
• Avoid buying shampoos in plastic containers or just buy reusable containers made of tin to store your shampoo and soaps.
• For shaving, buy non-plastic Safety Razors or electric razors. They might cost you a bunch in the start but will save you a lot of money in the long run.
• Go DIY! DIY lotions, lip balms and deodorants not only allow you to reuse old containers, but you can clearly choose what ingredients you want to put on your skin.

2. Carry your Own Bags and Containers

Instead of asking the cashier for a plastic or paper bag, why not buy 5-6 reusable tote bags and carry them for your grocery shopping. Reusable tote bags are available in majority of stores nowadays. You can also buy separate bags and jars for your produce shopping and do the ocean a huge favour by just spending a few bucks on your reusable bags. Not only are these bags good for the environment, they’re super fun if you personalize them according to your taste.

Another great way to reduce plastic waste is to carry your own reusable container for food instead of plastic containers. If you’re ordering takeaway, ask the restaurant for paper or cardboard packaging and if they only offer plastic containers, ask them to pack the food in your reusable container.

3. Carry your Own Bottle and Mug

I don’t know about you guys, but I love to use my own mug and bottle when I’m outside. Instead of buying plastic water bottles, carry your own reusable water bottle. Or if you’re a caffeine junkie, just carry your own coffee mug and ask the barista to fill your mug instead of a paper cup. I recommend buying a double vacuum insulated steel bottle for your drinks, it will keep your water cold and your coffee hot – just the way you like it.

4. Say No to Single-Use Cutlery

In this day and age, try to cook at home. Cooking at home not only ensures healthy eating but also involves zero use of plastic. But if you’re ordering food, make sure to ask the restaurant not to deliver extra cutlery with it. You have all the fork and spoons you could possibly need at home; you don’t really need the single-use plastic cutlery.
Also, it’s time you bid farewell to plastic straws and use the good old sip to drink your sodas. Or if you really need to use straws, buy a reusable glass straw.

5. Invest in Composter

Investing in a composter will not help you reduce your food and plastic waste but is also really amazing for gardening. If you’ve got a backyard in your house, you can easily decompose your food waste and have a really fertile soil and at the same time you’re saving the use of plastic garbage bags but if you don’t have a backyard, just give away your food waste to a local farmer’s market instead of a garbage can.
It’s not easy to just stop the use of plastic altogether but with these easy steps, it’s a start at the very least. An initiative that will help you play your part in making your environment a better one. Who knows how many people you might inspire to reduce their plastic footprint? Together we can make a huge difference in stopping the plastic from reaching our oceans.

Love and Health

Uma

These three mistakes you may be making being quarantined.
Share with me how is it going with you? where are you based?

Love and Health

Uma

During this period of uncertainty, self-love is very important so lets dive a little deeper into it today.
We all have an inner critic that talks to us and offer us “advice”. Trouble is, this kind of self-talk can be very negative and unhelpful, especially when it comes to self love and can create a lot of anxiety and even shame.

Let’s face it, it’s hard to feel good about yourself when you have a strong inner critic that excels at making you feel bad about yourself. Silencing this inner critic is one of the best things you can do for your wellbeing. It won’t necessarily be easy but you can encourage your mind to engage in positive self-talk!

Here are some tips for moving away from self-criticism and adopting thoughts patterns that are much more helpful and self-loving.

Think about what you’d tell other people

If the same situation happened to a friend, it’s very doubtful that you’d tell them the same things you tell yourself. We tend to be a lot harsher to ourselves than we are to other people, especially when it comes to mistakes. Next time your inner critic pipes up, try asking yourself what you’d say if it had happened to a friend.

Break long standing negative beliefs

A lot of us have deep-seated beliefs that we have held since we were young. You may not be aware of them if they have become second nature so the first step is to understand which ones you may hold and how they have been influencing your behavior.

For example, maybe you believe that you’re not good at certain things because of a bad experience earlier on in life or maybe you assume that you’re just not cut out for weight loss because you’ve not had success with diets. Or your inner critic might repeatedly tell you that you always get everything wrong and are useless.

Whatever form it takes, this negative self-talk can then become a self-fulfilling prophecy as an adult and leads to repeating patterns around these beliefs. At its worst, your inner critic can lead to destructive “coping” habits such as overeating, drinking too much or taking drugs. At the very least, it can really hold you back in life and stop you from being “you”.

The next step is to challenge these beliefs. If you’re being really objective, deep down you’ll know that there isn’t any real evidence to back them up. And if you dip deep enough and are really honest with yourself, you’ll probably find plenty of examples of situations that completely debunk the belief(s).

Focus on your strengths

Once you can recognize that your deep seated beliefs are not truths, you can focus on your strengths and start to see yourself in a different way. You won’t be defined by these beliefs and they can have less influence on your behaviour.

Your inner critic can make it hard to appreciate your “wins” but there is where a “proud moments” journal can work wonders. It helps you to appreciate the things that you’re good at and retrains your mind to see the best in you, rather than the areas that you think you’re lacking in.

Another trick is to write a list of your strengths and keep it folded up in your purse. Whenever your inner critic comes to the fore, you can refer to this list and remind you of your strengths. If you can’t come up with many on your own, rope in family and friends to tell you what they see your strengths as.

Practice mindfulness

Adopting a more mindful way of dealing with your thoughts can help your inner critic to be less powerful. If you’ve been so used to your self-criticism that it’s now second nature, mindfulness can also be a great way to make yourself aware of your critical thoughts in the first place. Once you can identify when they happen, you’re in a much better place to challenge them. You might it helpful to record patterns between your negative self-talk and how you feel when it happens.

Challenging your Inner critic

To some extent, your inner critic is protecting you from feeling certain emotions but this isn’t particularly helpful in the long term. Ask yourself what it is that you’re really scared of.

These may be quite wide ranging emotions when you dig deeper. For example, telling yourself that you’re fat and unattractive if you put weight on can be masking deeper feelings about losing control, fear and failure.

Acknowledging and getting in touch with the real emotions allows you to tell your inner critic that you understand where it’s coming from but you’re perfectly okay to deal with them.

Use positive affirmations

Making positive mantras and affirmations a key part of your day can help to move your thought patterns from negative to positive. This can be really effective for silencing your inner critic if you adapt your affirmations to focus on positive things about yourself – particularly areas that you feel negative about right now. Over time, it should help to retrain your thought processes.

You are what you strive for. I found out that human will is a very strong asset. It can take you to places you never imagined. Our decisions decide who we are going to become and this is one of the most ruthless yet the most comforting line. Ruthless for those who don’t want to get up and write their fate, and comforting for those who are out there, burning the midnight oil to carve their destiny the way they want it to be.
We have to take control of our lives or we’ll be under the control of this life. I learned this when I started experiencing a difference in my life quality after adopting some habits. At first, I had no idea about how would everything change for me and why would integrating some habits into my life would make it better. However, only upon doing it, I got the best answer.
I will highlight the top 6 habits that improved the quality of my life soon after I made them a part of my daily routine.

Waking up and sleeping early
I had a very disturbed sleeping pattern because of the tremendous workload. It became a habit so bad that even when I had nothing to do, I stayed up late. This deprived me of sleep quite often and my mornings were quite inefficient and caffeine dependent. Coffee and tea can be used to boost one’s activity but depending on them is never a good thing. However, I started worrying about my sleep pattern when my daily performance got affected by it.
Initially, as an experiment, I started going to bed early. It took time as I was not used to it. In a few days, I was going to bed early.

Breathing exercises and meditation
Meditation is one of the most brain nourishing activities. Peace of mind is what you need to make wiser decisions and live a happy life. When I started waking up early, meditation was the first thing that I used to do. It blessed me with numerous blessings. Meditation improved my concentration and lowered my stress level throughout the day. I was so surprised and glad to see my stress handling becoming so good and effective. Situations that made me anxious were no more causing any distress and it all goes back to the meditation early in the morning.

A deep breath stimulates the body to release endorphins. They are a natural pain killer and make the person feel good. Endorphins have various health benefits that include healing inflammation, relaxing the mind and body, and improves blood flow.

Writing gratitude journal

The universe blessed me a lot and I couldn’t be less thankful enough for all the things I’ve ever had. Being grateful for the things one has is positive behavior and things start responding more and more when you thank the universe for giving you what you have. Our endless desires are a hurdle in our way of being happy. Being thankful and demonstrating it in your behavior turns the bad back and clears your paths. Keeping a gratitude journal reminds you of where you started and keeps you humble. That’s what I have been doing and it has proved to be a beneficial act for me.

Maintaining a diary about the things to do

Writing things down is a sort of affirmation. When you write down something that needs to be done in a given time frame, subconsciously the brain takes orders and gets to work for making that particular thing happen. This all happens so passively that we don’t get a clue. However, I kept track of my routine and found out that the tasks that I wrote in my diary are well done and in time. On the other hand, unwritten tasks often fall prey to laziness or some other unforeseen circumstance.

Stay hydrated

Health is one of the most important factors for a successful life. One can’t perform well if they are not healthy internally. Going to the gym or working out isn’t what I started with. It was all started with just staying hydrated. Water constitutes around 65% of our body. Our routines don’t involve staying hydrated much and this is where we deprive the body of its major constituent. Then we wonder why do we get tired easily and our brain cant work for more than 6 hours. I started staying hydrated and that became one of the best decisions of my life. It made me feel so whole and healthy.

Eat consciously
Malnutrition is often referred to as having a weak body because of not getting enough food. However, a healthy-looking person can also be malnourished. To prevent being in this situation, a person’s diet should consist of all the necessary vitamins and nutrients. A balanced diet will ensure each and every demand of the body is being fulfilled.
My journey of shifting to a diet that consisted of all the essential vitamins and minerals was an enlightening one. I realized how listening to the demands of the body could produce such good results. Being active, feeling healthy, and a stronger immune system was the reward of eating the right food in the right amount.

What are the habits that changed your life? Share with me below.

Love and Health

Uma

Of course, broccoli and kale are superfoods – and for many good reasons.

Not only are they seriously packed with nutrients, and are amongst the most nutrient-dense foods around. But, they’re also packed with amazing health-promoting compounds.

Today we’ll list out some of the impressive numbers of vitamins, minerals, antioxidants, and detoxifying abilities of these super vegetables.

Broccoli and kale are often touted to be “superfoods.” And, yes, they really are amazingly healthy for you.

If you’re wondering what exactly is in these green powerhouses that makes them so “super,” I’ve dived into the research to give you some nerdy reasons to make these a staple in your diet.

To start, they’re both considered cruciferous vegetables related to each other in the Brassica family. This family of super plants also includes cauliflower, cabbage, mustard greens, and Brussels sprouts.

These superfoods have a tonne of nutrition, and other health-promoting compounds, they’re relatively inexpensive and easy to cook too!

Super nutrition

Broccoli and kale are full of nutrition: vitamins, minerals, fiber, etc. They’re both considered to be nutrient-dense which is a measure of nutrients per calorie – and these both have a lot!

100 grams of broccoli about 1 cup, chopped contains:
● 34 calories
● 2.8 g protein, 0.4 g fat, 6.6 g carbohydrates, and 2.6 g fiber.
● Good source of B vitamins when eaten raw
● 100% of your daily vitamin C
● Almost 100% of your vitamin K
● Good source of manganese
● Traces of all the other vitamins and minerals

One cup of loosely packed kale contains:
● 8 calories
● 0.7 g protein, 0.2 g fat including omega-3, 1.4 g carbohydrates, and 0.6 g fiber.
● It contains pre-vitamin A beta-carotene.
● Several B vitamins, including B1, B3, B5, B6, and folate B9
● Rich in vitamins C and K
● Lots of minerals including manganese, magnesium, iron, potassium, sulfur, copper, phosphorus, and calcium

As you can see, these two foods contain a lot of nutrients.

NOTE: Too much vitamin K may interact with certain thinning medications. If you’re taking one of these medications, talk to your doctor or pharmacist before incorporating too much of these superfoods into your diet.

Broccoli and kale also contain other health-promoting compounds.

Super health-promoting compounds

Broccoli and kale tend to taste a bit bitter – but that bitterness equals healthfulness!

This bitter flavor is from some of the health-promoting compounds in these super plant foods. Things like glucosinolates e.g., sulforaphane and isothiocyanates and polyphenol flavonols.

There are a few different types of kale – from curly kale to dinosaur kale, to red/purple kale. The different colors result from slight differences in the amounts of the compounds these plants contain.

One of the main active ingredients in cruciferous vegetables is glucosinolates. These antioxidant compounds are very useful to help detoxify and protect against cancer.

FUN FACT: It’s the precursors to glucosinolates that are in cruciferous vegetables, not the compounds themselves. When fresh broccoli and kale are eaten or even chopped/blended raw the active compounds are produced.

NOTE: Glucosinolates may affect iodine absorption and thyroid health, particularly in people prone to thyroid disease. In this case, you may not have to ditch these superfoods altogether – just cook them first.

These superfoods also contain flavonols like kaempferol and quercetin. Flavonols have antioxidant and anti-inflammatory properties, and they decrease your risk of cancer.

Kale also contains carotenoids like lutein and zeaxanthin. Carotenoids are known for promoting eye health and are protective against many cancers.

When cooked, kale contains another anti-cancer compound called indole.

Do you, or anyone you know, absolutely love or not, these superfoods? Do you have a favorite recipe to share? Let me know in the comments below.

Love and Health

Uma

WEBSITE- www.theumashow.com

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

No one is going to argue that unprocessed foods are good for you and ultra-processed foods are often not. But, there is a bit of a grey area between them.

And this is only true if we have clear definitions of what processed means.

In the post I am sharing today I dive into the four official categories of food processing:
● Unprocessed
● Minimally processed
● Processed
● Ultra-processed

What Makes a Food Processed?

The world of food can be so confusing at times. There was a time when it was clear what food was – it came directly from nature – whether foraging, hunting, or farming.

Now there are so many things we eat that don’t resemble natural food.

Michael Pollan has a famous quote, he said:

● Eat Food – Not too much – Mostly Plants

And in his famous book, In Defense of Food, he defines what food should be. He says, “Don’t eat anything your great-great-grandmother wouldn’t recognize as food.”

And, we can all agree that some things are obviously not recognizable by our great-great-grandmothers: candy bars, fast food, and sports drinks.

We can also say that many of the common health issues we face today: heart disease, diabetes, some cancers, cavities, etc. didn’t exist at anywhere near the rates before industrially processed foods became available.

But, where do we draw the line? How do we define processed? How processed is processed? And what the heck is ultra-processed?

Allow me to let you in on the internationally recognized classification system. And we’re going to go through it step-by-step with an apple.

Unprocessed

According to NOVA, the official definition of unprocessed or natural foods is:

“The edible parts of plants (seeds, fruits, leaves, stems, roots) or of animals(muscle, offal, eggs, milk), and also fungi, algae, and water, after separation from nature.”

This is like eating a whole apple right off the tree – clearly unprocessed.

Minimally processed

Minimally processed foods are:

“natural foods altered by processes such as removal of inedible or unwanted parts, drying, crushing, grinding, fractioning, filtering, roasting, boiling, pasteurization, refrigeration, freezing, placing in containers, vacuum packaging, or nonalcoholic fermentation. None of these processes adds substances such as salt, sugar, oils or fats to the original food.”
So, with our apple example, once you cut the apple’s core out and put the slices into a container to bring with you for your afternoon snack, you are processing it – minimally. You can even peel and boil that chopped apple to make applesauce. And, as long as you don’t add anything else (like cinnamon), it’s still considered minimally processed.

Processed

Processed foods, on the other hand, are relatively simple products made by adding sugar, oil, salt or other processed ingredients to unprocessed foods.

“Most processed foods have two or three ingredients. Processes include various preservation or cooking methods, and, in the case of bread and cheese, non-alcoholic fermentation. The main purpose of the manufacture of processed foods is to increase the durability of unprocessed foods, or to modify or enhance their sensory qualities.”

So, if you take that applesauce, add cinnamon, and/or use it in a recipe, you technically have processed the apple.

This can still be a healthy choice, as you’ll see in the next definition of ultra-processed.

Ultra-processed

Here’s where things get interesting and scary!

Ultra-processed foods are:

“Industrial formulations typically with five or more and usually many ingredients. Such ingredients often include those also used in processed foods, such as sugar, oils, fats, salt, anti-oxidants, stabilizers, and preservatives. Ingredients only found in ultra-processed products include substances not commonly used in culinary preparations, and additives whose purpose is to imitate sensory qualities of [unprocessed] foods … or to disguise undesirable sensory qualities of the final product. [Unprocessed] foods are a small proportion of or are even absent from ultra-processed products.”

So, pre-packaged apple strudel with a long shelf life is very much an ultra-processed food. If you took a look at the ingredient list of pre-packaged apple strudel (one with a long shelf life), you would see added sugars, oils, preservatives, and flavour enhancers. And we can argue that the healthy apple is a small (very small) proportion of the strudel.

Now that you know the definitions of these foods, I think you’ll agree with me that the commonly used term processed is often referring to the industrial ultra-processing of foods.

I’d love to hear your thought on these definitions. Let me know in the comments below.

Love and Health

Uma

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

If you have some nagging symptoms, it’s possible that they’re related to the foods you eat! And we’re not just talking digestive symptoms. Even things like headaches, joint pain, or eczema can be related to food that you’re sensitive to.

How would you find out if there is food at the root of your issue? Through an elimination diet!

Elimination diets are just that – eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

Our digestive system is a huge portal into our bodies. Lots of things can get in there that aren’t always good for us. And because the system is so complex (knowing which tiny molecules to absorb, and which keep out), lots can go wrong. And that’s one reason why 70% of our immune system lives in and around our digestive system.

This makes food allergies, sensitivities, and intolerances a huge contribution to an array of symptoms all over our bodies. Things like autoimmune issues, inflammation, and even our moods can be affected by what we eat. If you have digestive issues or any other unexplained symptoms, you may consider trying an elimination diet.

An elimination diet is one where you strategically eliminate certain foods to see if you react to them. It can help immensely when trying to figure out if a particular food is causing symptoms because you’re sensitive to it.

You generally start out by eliminating the most common food allergens for a few weeks. Then you slowly add them back one at a time and note any symptoms (better or worse).

Let’s go over the pros and cons of this diet.

Pros of elimination diets

The main benefit is that, by tuning in to your body’s reactions to certain foods, you can pinpoint sensitivities and intolerances that you may not otherwise know of. Experiencing results first-hand can be very motivating when it comes to sticking to eliminating a certain food.

Elimination diets can be less expensive, and in some cases more reliable, than standard allergy testing.

It can also be very empowering to be in control of what you eat, learn about food and the compounds they contain, and try new recipes that exclude eliminated foods. Having a good plan makes things much easier (even exciting). If you love grocery shopping, cooking from scratch, and trying new recipes, you’re going to draw on all these skills.

These diets can be customizable, which is a great pro (see first con below).

Cons of elimination diets

You may not figure out everything you’re sensitive to. Your plan should be strategically created to ensure that the most common food allergens are eliminated. This will give you the highest likelihood of success. It can become complicated if you let it.

t’s a commitment for around 4-6 weeks, if not longer (which can be difficult for some people).

If you’re not used to tracking all foods and all symptoms every day, you’re going to have to start doing it.

You may find that you’re intolerant to one of your favorite foods, or even an entire group of your favorite foods.

When you’re eliminating certain foods (or parts of foods, like gluten), it can be HARD! You almost need to prepare all of your foods, snacks and drinks yourself from scratch. If you don’t take full control like this, it can be so easy to accidentally ingest something that you’re cutting out. And at that point, you might need to start all over again.

Conclusion

Elimination diets can be a very useful tool to identify food sensitivities. They can be empowering and customized.

However, they can be difficult to adhere to and, sadly, you may find out that you’re sensitive to your favorite foods.

Have you done an elimination diet? What was your experience? Let me know in the comments below.

Love and Health

Uma

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Constipation is more common than most people think. And there are lots of things you can do to keep food moving right through you (without sticking around for too long).

We’ve all heard to eat more prunes, right? But there are lots of things you can eat, drink, and do beyond prunes.

By incorporating some of the strategies in this post, you can help to optimize your gut health, which can also help your overall health.

What to Eat if You Get Constipated

Constipation is the opposite of diarrhea – it’s when stool tends to stick around longer than necessary. Often it’s drier, lumpier, and harder than normal, and may be difficult to pass.

Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS).

About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months.

Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there can be a structural problem with the gut. Many times the cause is unknown.

Whether you know why or not, there are some things you can do if you get constipated.

1 – Eat more fiber

You’ve probably heard to eat more prunes (and figs and dates) if you get constipated.

Why is that?

It comes down to fiber.

Dietary fiber is a type of plant-based carbohydrate that we can’t digest and absorb. Unlike cows, humans don’t have the digestive enzymes to break it down. And that’s a good thing!

Even though we can’t digest it ourselves, fiber is very important for our gut health for two reasons.

First, fiber helps to push things through our system (and out the other end).

Second, fiber is an important food for feeding the friendly microbes in our gut.

There are two kinds of fiber: soluble and insoluble.

Soluble fiber dissolves in water to make a gel-like consistency. It can soften and bulk up the stool; this is the kind of fiber that you want to focus on for helping with constipation. Soluble fiber is found in legumes (beans, peas, lentils), fruit (apples, bananas, berries, citrus, pears, etc.), vegetables (broccoli, carrots, spinach, etc.), and grains like oats.

Psyllium is a soluble non-fermenting fiber from corn husks. It’s been shown to help soften stools and produce a laxative effect.

Insoluble fiber, on the other hand, holds onto water and can help to push things through the gut and get things moving. It’s the kind found in the skins and seeds of fruits and vegetables like asparagus, broccoli, celery, zucchini, as well as the skins of apples, pears, and potatoes.

It’s recommended that adults consume between 20-35 grams of fiber per day.

If you are going to increase your fiber intake, make sure to do it gradually. Radically changing your diet can make things worse!

And, it’s also very important to combine increased fiber intake with my next point to drink more fluids.

2 – Drink more fluids

Since constipated stools are hard and dry, drinking more fluids can help keep everything hydrated and moist. This is especially true when trying to maintain a healthy gut every day, rather than when trying to deal with the problem of constipation after it has started.

And it doesn’t only have to be water – watery foods like soups, and some fruits and vegetables can also contribute to your fluid intake.

Always ensure you’re well-hydrated, and drinking according to thirst; this is recommended for gut health as well as overall health.

3 – Probiotics

Probiotics are beneficial microbes that come in fermented foods and supplements. They have a number of effects on gut health and constipation. They affect gut transit time (how fast food goes through us), increase the number of bowel movements per week, and help to soften stools to make them easier to pass.

Probiotic foods (and drinks) include fermented vegetables (like sauerkraut and kimchi), miso, kefir, and kombucha.

More research is needed when it comes to recommending a specific probiotic supplement or strain. If you’re going to take supplements, make sure to read the label to ensure that it’s safe for you. And take it as directed.

4 – Lifestyle

Some studies show a gut benefit from regular exercise.

Ideally, aim to exercise for at least 30 minutes most days.

In terms of stress, when we’re stressed, it often affects our digestive system. The connection between our gut and our brain is so strong, researchers have coined the term “gut-brain axis.”

By better managing stress, we can help to reduce emotional and physical issues (like gut issues) that may result from stress. Try things like meditation, deep breathing, and exercise.

Have you found that fibre, water, or probiotics affect your gut health? What about exercise, stress, and regular bathroom trips? I’d love to know in the comments below!

Love and Health

Uma

Did you ever think that what you eat doesn’t just feed you… it also feeds your friendly health-promoting probiotics in your gut?

Food for our probiotics is called… you guessed it: “prebiotics.”

“Pre” biotics?

Yes! They’re the food that we feed our probiotics, the friendly gut microbes that are oh so important for good health.

Our gut microbes are alive, and they need to eat too. Their favorite foods are called “prebiotics” and include dietary fiber and resistant starch. The same fiber that keeps us feeling full slows down digestion and provides roughage that keeps us regular. Resistant starch helps promote healthy blood lipids. Both types of prebiotics (fiber and resistant starch) are linked with many health benefits.

Technically-speaking, a prebiotic has three qualities:
It needs to be undigested and reach the colon intact;
It needs to be digested by our gut microbes; and,
It needs to stimulate our health-promoting good gut microbes.

Now that we know what prebiotics are let’s dive into their health benefits.

Health benefits of prebiotics

Prebiotic fiber helps keep us regular by bulking up our poop. It gives it substance and form, so it’s not too runny or liquid. In fact, more fiber is often recommended to help with symptoms of diarrhea. The prebiotic fiber used to be thought of like a broom that sweeps food through our guts, but we’re learning more about its health benefits beyond this role.

For example, prebiotics can also help to maintain normal bowel structure and function, and even enhance blood flow to the cells of the colon.

Those are some of the health benefits of prebiotics themselves. But we get even more health benefits when our friendly gut microbes eat and digest them.

For one thing, our gut microbes use prebiotics to make short-chain fatty acids (SCFAs). These SCFAs (e.g., butyrate) can feed the cells of our colon to keep them healthy. SCFAs also inhibit the growth of bad gut microbes, and can even increase mineral (e.g., calcium and magnesium) absorption. These effects are all linked to the slight acidity caused by the acids in those SCFAs.

Dietary fiber also binds to healthful phytonutrients (phyto = plant). These phytonutrients are lost when the fiber is removed from the food. But, when we eat the prebiotic fiber, our gut microbes release these phytonutrients so we can absorb and use them.

Where to get prebiotics

Dietary fiber and resistant starch are the main sources of prebiotics.

Prebiotic fiber is found mostly in plants; both fruits and vegetables.

Resistant starch is any starch (a type of carbohydrate) that goes through most of our digestive tract without being digested. It’s not broken down by our digestive enzymes because it’s “resistant”… until it gets to our gut microbes in the colon. Resistant starch is found in starchy foods like whole grains and potatoes.

One of the big differences between fiber and resistant starch is that all of the fiber we eat is undigestible. All of it reaches our colons. Resistant starch, on the other hand, is just a small percent of the starch we eat. Most starch is digested and absorbed along our digestive tract, and that part is not considered to be prebiotic. Only the small amount of starch that is resistant to digestion and makes it down to the colon to feed our probiotics is prebiotic.

Prebiotic fiber is found in fibrous fruits and vegetables. It’s essentially what’s removed when we make juice – the pulp. It’s one of the reasons why eating whole fruits and vegetables is more healthful than replacing them with juice.

Here are some great sources of dietary fibre:
Onions
Asparagus
Bananas
Berries
Pears

Resistant starch is found in:
Whole grains (e.g. oats)
Potatoes
Cornmeal
Seeds
Legumes
Green bananas

Starches can be made resistant by cooking and cooling these foods before eating them. The cooling process allows the starches to re-shape themselves into a structure that is harder to digest (i.e., more resistant).

Conclusion

Prebiotics are fiber and resistant starches that feed our gut microbes. And when we feed our gut microbes, they help keep our gut healthy and have other health benefits too.

Do you ever juice your amazingly healthy fruits and vegetables and have a ton of leftover pulp? What do you do with it? I have a great recipe for using that oh so healthy prebiotic fiber in a delicious way.

Love and Health

Uma

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Oh no! You have a cold? Let me tell you what you can do naturally to recover as soon as possible. You’ll be back to yourself in no time with my tried-and-true tips.

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

And that’s what this post is all about.

First I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.

Natural tips to reduce your risk of sickness

Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.

1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

2 – Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

4 – Prebiotic foods. Feeding those friendly gut microbes their favorite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.

5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.

Natural tips to recover from that sickness

When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, chicken soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year-round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

What do you do when you get sick? Let me know in the comments below.

Recipe (Throat soothing): Honey Lemon Ginger Cough Drops, Subscribe to my newsletter www.theumashow.com

Love and Health

Uma

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

How’s your health mindset? Do you feel like you’re healthy and fit? Do you treat foods like they’re good or bad? Are you aiming for perfect, or is it good enough or better working for you?

Is it just me, or is “mindset” the new buzzword in the health & wellness sphere lately?

You may feel like there are so many things that can improve your health and wellness. But, maybe, there is one small and powerful thing you can do to start. That thing is your mindset!

And research is showing that having a positive mindset about your health can improve your physical health! The mind-body connection is real.

So much of health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?

That thing is the mindset.

Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.

And research is showing that it may be far more powerful than we thought.

Very interesting health mindset study

Here’s a quick story about a fascinating study.

Researchers at Stanford University looked at a bunch of people’s health and wellness lifestyle habits, as well as health markers.

What they found was that the people who thought they were a lot less active had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were more active. Even if they actually weren’t less active!

How is this even possible that people who simply thought they were less active had higher risks, even if it wasn’t true?

There are a couple of ideas why. One is that maybe if we feel like we’re less active, it may make us feel more stressed. And stress isn’t good for our mental or physical health. Second, there may be a bit of a mind-body connection where the body embodies what the mind visualizes.

Researchers don’t know why, but what matters is that there is a good mindset. So, let me give you a couple of strategies to boost your mindset for health.

Health mindset strategy 1 – Aim for good enough.

Almost no one eats perfectly seven days a week. It’s inevitable that obsessing over the quality and quantity of everything we eat or drink isn’t necessarily a great mindset to have.

It can bring on binging, shame, and guilt – none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally – one step at a time.

So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.

Health mindset strategy 2 – Stop making tradeoffs

When you try to earn a gluttonous weekend by eating clean during the week, you’re making a tradeoff. You’re telling yourself that, as long as you’re good most of the week, you can go wild on the weekend.

And that’s not awesome because the mindset is jumping from one extreme to the other. You’re controlling what you do all week, and possibly thinking about how to indulge over the weekend. Just live as though you’re trying to do well every single day. Like you care about your health and wellness. You’re doing your best, and that’s good enough.

Conclusion

Mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.

Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.

How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.

Love and Health

Uma

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

High blood pressure affects a billion people! It’s one of those silent conditions that can become serious.
High blood pressure is a silent disease. Often, there are no symptoms, so that’s why it’s tested regularly by your healthcare professional. It’s better to catch it before it gets out of hand.

Beyond the standard advice to reduce salt and caffeine, there are some foods and drinks that can help too. I’ve rounded up a few for you. You may be surprised at them.

If you have high blood pressure, it’s best that you are monitored by your healthcare professional. And if you’re on medication for high blood pressure never change that without speaking with a medical professional.

Today, we’ll talk about what exactly blood pressure is, and which foods and lifestyle factors can help with it.

What is high blood pressure?

It’s something your doctor commonly checks. You can even do it yourself in many pharmacies, or purchase at-home blood pressure monitors. There is an inflatable tube placed around your arm that gets blown up and tight. It measures how hard your blood is pushing against the walls of your blood vessels.

If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there are no symptoms as it slowly creeps higher and higher.

This measurement is important because elevated high blood pressure for too long can cause serious damage. In extreme cases, it can result in blindness, kidney damage, stroke, or even a heart attack.

Here are a few of the foods and drinks that can help with blood pressure.

Eat more plants – This is key

If there is one thing you can to eat to help with blood pressure, it’s plants.

Plants increase your intake of many critical nutrients. Especially vitamins C, E, and folate; and minerals like magnesium, potassium, and sulfur. Not to mention the all-around health booster known as fibre. All of these nutrients are needed for optimal heart and blood health.

Some plants to eat more of include leafy greens (kale in particular), legumes, nuts/seeds, broccoli, cauliflower, and tomatoes.

Two plants I want to highlight in particular are flaxseeds and beets. A few tablespoons of ground flaxseeds a day is one of the best foods to help with blood pressure. Beets contain a blood pressure lowering substance called nitrate. Beet juice has been shown to reduce blood pressure within hours of drinking it.

Eat fewer processed foods

We’ve all heard the advice to reduce sodium intake for high blood pressure. Not surprisingly, most of the sodium in our diet is from the salt added to processed foods. It’s not from the dash or two on your homemade cooked-from-scratch dinner. Reducing processed food intake not only reduces sodium and sugar intake but also increases intake of more nutrient-dense less processed foods. Win-win.

Ditch the fast-food, takeout, restaurant meals, and convenience snacks. Replace them with some of the plants I mentioned above.

Ditch the caffeine… particularly if you’re sensitive to it

Coffee has been shown to temporarily increase blood pressure. Its effects can last for up to three hours after drinking it. It may not be so bad if you’re not sensitive to it, but caffeine affects some people more than others. Some caffeine sensitivity symptoms include shakiness, worry, irregular heartbeat, or difficulty sleeping.

If you find caffeine affects you, then try switching to decaf or eliminating it altogether.

PRO TIP: Don’t drink a cup of regular coffee or have other sources of caffeine right before your next doctor’s appointment or blood pressure test.

Drink hibiscus tea

This is not hype. There is science behind the blood pressure lowering effects of hibiscus tea.

Several clinical studies have shown that it works. In one study, people drank two cups of strong hibiscus tea every morning. Those two cups were made using a total of five tea bags. This lowered the subjects’ blood pressure as much as a blood pressure medication.

Lifestyle

In addition to food, know that a number of lifestyle factors can be helpful too.

● First of all, if you smoke, really focus on quitting.
● If you drink alcohol, don’t overdo it.
● If you’re seriously stressed, try meditating, yoga, deep breathing, walking in nature, or any other way that busts your stress.
● If you don’t exercise, start small. Also try not to overdo exercise if you already have high blood pressure.

Which of these are you going to try first? Let me know in the comments below.

Love and Health

Uma

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Your thyroid is sometimes thought of as a master controller of your metabolism. The hormones it makes affects the biochemical reactions in all of your cells. But, thyroid concerns are more common than you might think.

So, what kind of healthy foods support your thyroid? I have a bunch listed in this video.

Your Thyroid: Foods and Nutrients to Help

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things – not a big deal – just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

It’s estimated that at least 3.7% of US adults have an underactive thyroid.

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight; and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test from your health professional.

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into thyroid) and you can be at risk for an iodine deficiency.

PRO TIP: Iodine-deficiency is not very common in the developed world, so supplements are likely not necessary, and may exacerbate certain thyroid issues. Check with your healthcare professional before taking supplements, and always read the label.

Foods and nutrients for your thyroid

Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

PRO TIP: During pregnancy and breastfeeding iodine requirements increase by up to 60%, so pay attention to eat enough iodine-containing foods.

Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Because of this, it’s best to stick with selenium-rich foods like Brazil nuts, mushrooms, meat, and fish.

Reduce goitrogens – Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it’s needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

Do you or someone you know have concerns about your thyroid? What diet and lifestyle factors have you gotten the most benefit from? Let me know in the comments below.

Love and Health

Uma

For more inspiration

Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Is intermittent fasting another new diet fad, or does it have some merit for weight loss?

While lots of people may claim that it helped them to lose weight, the research isn’t so clear.

Intermittent fasting 101: What is it and will it help me lose weight?

In a nutshell, intermittent fasting is just that: fasting intermittently.

It’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use their food log to track everything.

Some would say that it’s a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per day plus snacks may be less natural than fasting from time to time.

There are lots of variations on this theme. They include:
● 16/8 which is 16 hours of fasting, and eating only within the other 8 hours (often 1:00 pm. – 9:00 p.m.);
● 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive)
● days.

Is intermittent fasting effective for weight loss?

Intermittent fasting can help to lose weight because it can help you to eat fewer calories, and burn more calories too.

Lots of people say they have success with it. But what do the studies say?

According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks. In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).

Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating patterns. But, (and here’s where it’s interesting) they didn’t lose any more weight than those on a calorie-restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped out.

Sticking with a diet is one of the keys to weight loss success. So, if you can’t stay with a weight-loss diet, you’re less likely to lose weight and keep it off.

Before you consider intermittent fasting

Intermittent fasting is not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

Certain medical conditions can be worsened with longer periods of fasting. Also, people taking certain medications can be prone to side effects with intermittent fasting as well.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part. They eat more than allowed (low-level of) calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. None of these will help with weight loss.

Also, the hours and days of fasting can be very difficult. So having strong social support will be key to those intermittent periods of fasting. Sticking to a (healthy, nutrient-dense) weight loss diet is the key to success, and intermittent fasting can be difficult for many people to stick with.

Conclusion

Intermittent fasting is a weight-loss trend that seems to work for some people. It can help to lose weight and reduce belly fat. But, it isn’t safe for everyone. Many people should not try intermittent fasting because it can be risky. It can also be difficult to stick with.

For the best chance of long-term weight loss success, finding a diet, you can stick with is key.

What about you – Have you or someone you know tried intermittent fasting? What were the results? Let me know in the comments below.

Are you struggling with skin issues?
My Holistic Skincare Masterclass is finally here. Click on the link and get your glowing skin back.

HOLISTIC SKIN CARE MASTERCLASS

Love and Health

Uma

5 easy tips to make your Diwali Healthier. Happy Diwali my loves ❤️❤️

Most vitamin deficiencies are unheard of in developed nations. This is especially true of young people in developed nations. We just eat so much food, and such a wide variety, that we meet all our basic nutritional requirements. We live with so much abundance that some children live off one food item for years without suffering a deficiency. But it can’t go on forever. As we grow older we become more vulnerable to deficiencies. This is for three reasons.

Firstly, we do not eat as much. As we grow older our bodies need fewer calories because our metabolism slows right down. This isn’t automatic. If we try and gain more muscle, or do more exercise, we can keep our calorie needs up. But the point is that if you do not make an effort to increase your calorific needs, they will go down over time. And the less food you eat, the fewer vitamins you will eat. For this reason, a switch onto vitamin-focused foods is essential as we grow older.

Secondly, we need more vitamins and minerals. As babies and children, we need a lot of nutrients for our small bodies, but this is still less by volume than adults need. And as adults, we need a relatively steady amount. But once we pass the age of fifty our cells begin to degrade. The root of our DNA is in our chromosomes, which determine our sex, appearance, and layout of our organs. At the end of each chromosome, we have some arms, called telomeres. These telomeres protect our chromosomes from damage, making sure that when they divide they are healthy. However, as we grow older our telomeres shorten, making us vulnerable to mutations. And a higher intake of vitamins can protect us against mutations by both preventing and fighting them.

And finally, we do not store, use, or recycle vitamins as well anymore. Normally our bodies do not absorb more vitamins than they need. Any surplus of water-soluble vitamins is secreted in our urine, and any surplus of fat-soluble vitamins gets stored for later use. However, if we do not eat enough vitamins our bodies then need to get them from somewhere. Fat-soluble vitamins are easy, as we have plenty of stores of them, but water-soluble vitamins run out fast. In these instances, we take vitamins and derivatives that have already been used for other purposes and reuse them, making them last as long as possible. But as we age our metabolisms become far less efficient, resulting in us losing more vitamins and storing and recycling less.

For these reasons, we need to be aware of the symptoms of vitamin deficiencies. It isn’t enough to assume that we are eating enough vitamins, as we may not be absorbing them, recycling them, or we may simply need much more than before. Knowing the signs of vitamin deficiency and going for a blood test when we suspect a deficiency is the only sure way of telling if we are deficient.

Loss of eyesight.
It’s normal for our eyesight to degrade a little as we grow older, but if you experience a sudden decline in vision, especially if you never had eye troubles before, it may be a vitamin deficiency.
Vitamins A, E.

Repeat infections.
Again, it is normal to get ill more frequently as we grow older. But if you find you are continually ill, that you get the same infections repeatedly, or that your illnesses are suddenly severe, it could be a deficiency.
Vitamins A, B5, B9, C, D.

Reduced bone density.
The main culprit for osteoporosis and brittle bones in old age is hormonal imbalances and mineral deficiencies. However, the right vitamins can lessen the severity of your symptoms.
Vitamins A, D.

Loss of color and strength in hair and skin.
Grey hair is normal as we age, but grey skin is not. If you find your hair is brittle and dry, and your skin is pale and sore, you could have a deficiency.
Vitamins A, B2, B3, B9, C, D.

Loss of cognitive functions.
Many assume that cognitive decline is an essential part of aging, but in reality, if you find your cognitive processes sharply down turning, a deficiency is likely.
B vitamin complexes, D, E.

Lethargy, weakness, and fatigue.
When you can’t summon the energy to move, moving feels difficult, and your limbs are heavy, you could be experiencing a severe deficiency.
B vitamin complexes, D.

Depression and mood changes.
Mood changes are a normal part of being human, but if you experience persistent mood swings for no apparent reason, you could be suffering a deficiency.
B vitamin complexes, D.

Weight loss.
Too often we consider weight loss to be a plus, but unexplained weight loss is often a sign of medical concerns.
Vitamins B1, B5, B12.

Anemia.
Anemia can be hard to detect, but if you’re pale and bleed and bruise easily, you almost certainly have a vitamin deficiency.
Vitamins B2, B9, C, K.

What symptoms do you have? Time to get blood work.

Waiting to hear from you.

For more inspiration
Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Hello! My Tribe,

You’ve heard so many people recommend meditation and mindfulness; but, do they work? Can they help? If so, how is this even possible? Find out here.

Mindfulness and meditation are health buzzwords nowadays. Everyone, even those who aren’t health practitioners, tout the amazing effects of being mindful and practicing meditation.

But, just because it’s popular doesn’t mean you should do it…or does it?

As a practitioner, I recommend it. This video gives you the lowdown on why it may be something you should start (or do more of).

Well…yes, they do really work. The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Mindfulness for weight

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indices).

How can this be?

One way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to “mindful eating.” Mindful eating is a “non-judgmental awareness of physical and emotional sensations associated with eating.” It’s the practice of being more aware of food and the eating process. It’s listening more deeply to how hungry and full you actually are. It’s not allowing yourself to be distracted with other things while you’re eating, like what’s on TV or your smartphone.

People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight.

Mindfulness for gut health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion).In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

LIKE, COMMENT, SHARE AND SUBSCRIBE TO MY CHANNEL

Love and Health

Uma

For more inspiration
Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Hello! My Tribe,

Multivitamins DO have health benefits…but they may not be what you’ve been led to believe.

Want to know the actual health benefits of taking multivitamins?

Are you one of the many people who feels that multivitamins are an “insurance policy” for your health? Do you take the very popular “Jack of all trades” of the supplement world?

Or, have you been told that they’re not worth anything, and just make “expensive pee?”

I’m spilling the truth in today’s video.

The truth is, there is too much hype out there about multivitamins. Hype about their health benefits, and hype about their risks.
Multivitamins are exactly what they sound like: multiple vitamins. They’re supplements that contain several different vitamins in each one. They can also contain several minerals and other ingredients like amino acids or fatty acids. And because there are multiple ingredients, there are low doses of each ingredient.

In fact, they are the most commonly used supplements in the world!

There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact reproduction, growth, and regulation of bodily processes.

Lots of people say that if you follow a “balanced diet,” you’ll get enough vitamins and minerals. I personally would love to believe it … but it’s just not true. Many people are eating way too much-processed food that is devoid of nutrition. There’s a lot of research that shows many people don’t get enough vitamins and minerals. Period.

How do you know which vitamins and minerals are in your multivitamin? Read the label, and don’t be afraid to ask questions! If there are at least three different vitamins and minerals listed, it’s a multivitamin.

Do multivitamins work?

Multivitamins have been studied a lot.

The quality of the multivitamins studied has not been consistent. Some studies consider any supplements with at least three vitamins to be a “multivitamin.” Most of the time, the multivitamins studied are ones that are very popular and are available everywhere.

So, what exactly do we know about the health benefits of multivitamins?

Here’s a quick summary of the science:

● Multivitamin use is linked with improved moods. Interestingly, if someone has nutrient deficiencies, they may have mood imbalances. So, if the multivitamin addresses an underlying deficiency, this makes sense.
● In terms of memory and cognitive performance (ability to think), there seems to be an improvement in people who regularly take multivitamins.
● In terms of cataracts and age-related macular degeneration, there seems to be a slight improvement.
● In terms of heart disease, the results are mixed. There may be an increase, or a decrease, or no effect on risk of heart attacks.
● In terms of cancer, there is a slightly reduced risk of certain cancers in men.
● In terms of mortality (death), there doesn’t seem to be a clear increase or decrease in mortality rates for people who take multivitamins.

All in all, multivitamins aren’t magical “health pills.” They’re not guaranteed to improve your mental or physical health, or help you live longer; but, they do have some health benefits.

Are multivitamins safe?

Just about every study that looked to see if multivitamins were health-promoting, also looked at side effects. They have consistently shown that multivitamins are very safe.

Now, I’m not talking about high-dose supplements. High doses of many nutrients can be harmful. But specifically for multivitamins where there are several nutrients included, all of which are in low doses. Those are safe.

Unless you have a knowledgeable practitioner advise otherwise, you want to stick to the dose on the label. That dose should be safe for most people.

However, there are many times when supplements (not just multivitamins) have been tested and found to contain different ingredients than what’s on the label; this may be different quantities of vitamins or minerals. Sometimes they contain ingredients that are not supposed to be in them at all (like toxins or prescription medicines).

This is why choosing supplements that are licensed, if applicable (like in Canada), and from reputable companies is so important.

Conclusion

Since they contain low doses of many different nutrients, they’re also safe (as long as you have a quality product).Of course, taking a multivitamin is not a way to improve a poor diet. I always recommend eating a balanced diet of whole foods. There is plenty of evidence that eating a diet of whole, unprocessed food prevents many diseases.

Hope this enlightened you about Multivitamins.

SHARE, LIKE, COMMENT AND SUBSCRIBE TO MY CHANNEL.

Love and Health

Uma

For more inspiration
Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Hello! My Tribe,

Vitamin D

It’s not easy to get most of the year, and it’s not in too many foods.

Are supplements the answer?

Here’s the lowdown on this critical, all-too-often deficient vitamin. And three ways you can get enough of it.

How Can I Get Enough Vitamin D?

When we think of “vitamins,” we know they’re super-important for health.

But vitamin D is special.

It’s difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.

So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.”How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it’s not easy to get sun exposure. So, how can we get enough vitamin D in other ways?
How can I get enough vitamin D from food?
Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.
Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you’re concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D. There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I’ve given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.

Hope you found this video informative.

SHARE, COMMENT, LIKE AND SUBSCRIBE.

Love and Health

Uma

For more inspiration
Follow me on

Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Hello! My Tribe,

Name four things that can contribute to weight gain, even if you’re eating the same way you always have. Want a hint (or four)? Check out this video here.

Do you feel like you’re getting fatter but you’re still eating the same way?

I want you to know that you are NOT alone!

There are so many variables when it comes to weight gain and (of course) these go way above and beyond the concept of “calories in, calories out”.

I discuss the four top reasons in my newest post. And none of them are related to food or exercise.

Haven’t Changed Anything in Your Diet But Getting Fatter?
You are positive that you’re not eating more food or “junkier” food but you’re still gaining weight.

Is this possible?

Yes! You are NOT crazy!

And here’s why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.

There’s definitely more to the story than just what you’re eating, right?

A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.

But, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.

Things like:
● Aging;
● Hormones;
● Sleep;
● Stress.

Aging

Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.

Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The good thing is that, this is very common and not your fault one bit.

Hormones

Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have.

Pro Tip: Talk with your doctor about having your hormones tested. Oh, and try the thyroid-friendly recipe that I created for you at the end of this post.

Sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.

And as we age it can become harder and harder to get a good night’s sleep.

The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.

It’s true! Lack of sleep is linked with weight gain.

Who ever thought you can sleep off your weight?

Pro Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine.

Stress

It seems to be everywhere! So many things that can cause stress responses in your body.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?

While you can’t necessarily change your stressors you can try to adjust your stress response to them.

Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult colouring books that are all the rage now?

Conclusion:

There are lots of factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have.

Hope this helped.

SHARE, COMMENT, LIKE, SUBSCRIBE.

Love and Health

Uma

Ahhh, the “stress mess.”

Does stress make you feel a bit off? Do you notice negative health effects when stress is the worst? Maybe it affects your sleep, or maybe you get sick more often.

Yes, stress can definitely mess with your health.

Today I talk about some of the telltale (and not-so-obvious) signs that stress is messing with your health.
We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

Mess #1 – Increased risk of heart disease and diabetes

Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.

Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.

Mess #2 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

Mess #3 – “Leaky Gut.”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though. Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #4 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren’t doing you any favours.

Stress-busting tips

Reducing stressors in your life is an obvious first step.
Can you:

● Put less pressure on yourself?
● Ask for help?
● Say “no”?
● Delegate to someone else?
● Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:
● Deep breathing
● Meditation
● Walk in nature
● Unplug (read a book, take a bath)
● Exercise (yoga, tai chi, etc.)
● Connect with loved ones

Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.

Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!

Hope you found this video informative, LIKE, SHARE, SUNSCRIBE AND COMMENT.

Love and Health

Uma

For more Health and wellness inspiration

Follow me on
Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin : https://www.linkedin.com/in/uma-ghosh…

Hello! My Tribe

Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis”). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.
So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Hope this helped you understand your gut better.
Share this video to spread health and wellness to your loved ones.
I will see you soon.

Love and Health

Uma

Hello! My Tribe,

Do you want to lose weight this new year? Then this video is just for you.

Today I am I am busting 5 Common Weight Loss Myths.

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere.

I say, forget about “who’s right” and let’s focus on “what’s right.” Because what gets results is what I’m focusing on in this post.

I respect you too much to make empty promises and try to sell you on something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

But, they are not the “be-all and end-all” of weight loss; they’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel sad, lonely, or bored. Or maybe because they’re tired or stressed. Or maybe even because they’re happy and celebrating. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth: “Eat less move more” is good advice

Well, then we’re all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).

Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we’re dealing with or our exposure to compounds that are “obesogenic.”

Myth: A calorie is a calorie

Can we please put this one to bed already?

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they’re full of garbage (or shall I say “marketing gold?”). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

Conclusion

Weight loss is hard! There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!).

Don’t fall for the myths that say:
● Calories cause weight gain, and fewer calories are the path to weight loss.
● “Eat less move more” is good advice.
● A calorie is a calorie.
● Buy this supplement/tea/food/magic potion to lose weight.

Hope this helped. Share with friends and family who you think will benefit from this.
And as always I am waiting to hear back from you.

Love and Health

Uma

For more inspiration
Follow me on
Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Linkedin: https://www.linkedin.com/in/uma-ghosh

Hello! My Tribe,

STRESS!!!

Its causes are absolutely everywhere. Would you agree?

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society – it becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!

Foods and nutrients to lower cortisol

Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies).

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.

Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormone, it helps all aspects of your health.

Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind.

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber.

Lifestyle techniques to lower cortisol

It’s not just food, but there are things you can do with your time that can lower cortisol.

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.

Get enough sleep!
Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.

Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol.

Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key.

Conclusion

Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

In the comments below, let me know your favourite ways to bust the stress hormone cortisol!

Love and Health

For more health and wellness inspiration follow me
Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Twitter: https://twitter.com/umagd
Website: https://theumashow.com
Linkedin: https://www.linkedin.com/in/uma-ghosh-10450858/

Hello! My Tribe,

Is your Metabolism Slow?

You may feel tired, cold or that you’ve gained weight. Maybe your digestion seems a bit more “sluggish”.

You may be convinced that your metabolism is slow.

Why does this happen? Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy. And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”! In fact it’s so complicated I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:
● low thyroid hormone
● your history of dieting
● your size and body composition
● your activity level
● lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active. Ideally it should work to keep your metabolism just right. But there are several things that can affect it and throw it off course. Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down. This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in the amount of fat it, unfortunately, can also lead to a reduction in the amount of muscle you have. As you know more muscle means a faster resting metabolic rate.

Tip: Make sure you’re eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do some weight training to help increase your muscle mass.

Which leads us to…

Your activity level

Aerobic exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do “work” and you can tell because you’re also getting hotter.

Even little things can add up. Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip: Incorporate movement into your day. Also, exercise regularly.

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.

Hope this helped your understand your metabolism better.
Like and share this video with friends and family if you think it will help them too.

Love and Health

Uma

For more health and wellness inspiration Follow Me
Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Twitter: https://twitter.com/umagd

Hello! My Tribe,

Are you a victim of frequent headaches? Are you the one who’s so bogged down with your schedule that you are stressed out all the time and experience headaches? Does an over-packed to-do list, a demanding job, relationship issues or a growing pile of bills — or any other nerve-wracking scenario — eventually stresses you out and leads to you having a headache? Well, if that’s the case with you, then you have been experiencing stress headaches – the most common type of headache which is also called a tension headache.

Hectic schedules and busy lifestyles can bring on headaches in a variety of ways. First, when people are stressed, they often tighten their neck and shoulders. Tense muscles in the back of the neck and even in the scalp can cause compression which many people describe as a stress-related headache. Also, when under stress, many people clench their jaws or grind their teeth, both of which can trigger headaches. What’s more, no matter your headache type, stress can both worsen and prolong your symptoms.

According to recent research, every 10 percent increase in people’s stress levels causes them to experience tension headaches 6.3 percent more days/month and migraines 4.3 percent more often. So although headache is a condition so common that it’s the punch line for a number of jokes, when you’re experiencing a headache, it’s no laughing matter. But before we talk about how we can get rid of this crappy feeling, let’s see what causes stress headaches.

Causes of Stress headaches:

Sleep deprivation
Inadequate rest
Fatigue
Hunger or meals at irregular times
Food containing tyramine
Red wine
Bright sunlight or changes in weather
Strong smells
Tightly tied hair
Strenuous exercise
Excessive sex
Smoking
Excessive caffeine and its abrupt withdrawal
Menstrual periods

So now that we know what causes headaches, let us see how we can use nutrition, fitness and wellness to conquer some of our headache triggers and what are the quick solutions to get rid of it.
.

Have you ever used any of these techniques to get rid of a headache? Or have you tried some other headache relief methods? Share your experiences and let me know what remedies have worked for you. Like, Subscribe and comment on this video and stay in touch!

Love and Health
Uma

Follow Us:
Facebook: https://www.facebook.com/theumashow/
Instagram: https://www.instagram.com/umagd/
Twitter: https://twitter.com/umagd