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The secret to my youthfulness is Fresh vegetable juices. And by youthfulness, I don’t just mean great skin and cosmetic anti-aging effects. I mean high levels of energy, youthfulness that reflects in your thoughts and in your actions. I actually got hooked on to fresh vegetable juices a few years back, and believe you me; the effects have been wonderful, to say the least. My skin has been glowing; my hair more luscious and most importantly my energy levels have been at an all-time high. All this – by investing just a few minutes in the kitchen. So here we go the recipes four Super juices as I call them.

Here are my favorite green juice recipes, simple and quick for beginners.

Watch the full video.

Do you have your favorite green juice recipes? Comment Below.

Love and health

Uma

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Bloating. That oh-so uncomfortable feeling in the gut. Often it rears its ugly head after a large meal. Or a small meal. Or a snack. Or…
How can we figure out what’s causing it? Perhaps you already have some wise de-bloating habits like avoiding foods you know give you gas. But that’s not completely solving the problem.

5 Natural Ways to Deal with Bloating

Do you ever feel a bit “overextended” in the belly after a meal? Perhaps “gassy?” Have you ever carried a “food baby?”

Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.

There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 – Don’t overeat

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

2 – Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

3 – Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these.

You can also swallow air when eating too quickly or while talking. Which leads me to…

4 – Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). 🙂

5 – Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

Conclusion

There are a bunch of natural ways to deal with bloating.

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Do you have any natural ways to deal with your bloating? Share with me and my tribe.

Love and Health

Uma

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We all know by now that food plays a huge role in slowing down age.
So here are some recipes for anti-aging smoothies.

1. Pumpkin+ Avocado + Almond Yogurt

Pumpkin- With vitamin A, C, and E, antioxidants, zinc, potassium, and fruit enzymes, pumpkin is a natural skin superhero. also contains beta-carotene which helps to reverse UV damage and improve skin texture. It helps to promote the production of collagen, thus improving your skin tone and elasticity. I

Avocado – In addition to vitamin E, avocado oil contains potassium, lecithin, and many other nutrients that can nourish and moisturize the skin.
Some studies have shown that consuming healthful fats, such as those found in avocados, can help the skin to retain its elasticity.

2. Mixed berries + Sesame seeds + Orange Juice + Organic honey

Mixed Berries – High in antioxidants to help manage free radicals. Also help fight the production of enzymes which may break down collagen in the skin.

Sesame Seeds – Packed with antioxidants to slow down the ageing process greatly. Also rich with anti-inflammatory properties.

Orange Juice – High in vitamin A acting as a moderate antioxidant and aids in detoxification. Great against inflammation.

Organic Honey – Full of antioxidants and great against ageing. Antibacterial and helps with acne.

3. Cacao+ Banana + Coconut water + Brazil Nuts
Cacao – Polyphenol rich which promotes blood circulation and glowing skin. Contains Antioxidants.

Banana – Rich in potassium and vitamin A which helps moisturize the skin. Great anti ageing effects and fighting against wrinkles.

Coconut Water – Rich in vitamin C which reduces pigmentation. Known to soothe eczema with daily consumption.

Walnuts – Walnuts are great anti-aging food because of the amount of omega-3s in just a handful. These omega-3 fatty acids are real longevity tools.

Try them and let me know how you like them.

Do you have any of your anti-aging recipes?

Please Share below.

Love and Health

Uma

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Total sugar = naturally occurring sugar + added sugar. Confusing?

Let my latest video de-mystify these three terms because they’re coming to a nutrition label near you!

Hello! My Tribe,

Everyone’s talking about how bad sugar is for you. There are even entire documentaries on the topic. The amount of information in the “health waves” can be crazy sometimes.

Sugar is not health food, as you know. And “added sugars” (ones that are not naturally found in whole foods like fruit) are particularly bad. They’re not only bad for diabetes; but, also for your waistline, mood, and energy levels.

So let’s look at sugar more objectively, shall we? Is there a good balance that can be found? (Spoiler alert: It may not be what you think.)

How Much Sugar is Too Much?

It’s official! Organizations and governments are (finally) declaring a maximum amount of daily sugar intake.

While this is a step forward, there are still a few problems. One – they don’t all agree with each other. And, two, I don’t necessarily agree with them either.

We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health.

The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it.

So let’s talk about how much sugar is “too much.”

Added sugar vs. naturally occurring sugar. What do some of the officials say?

Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar.

Fruit and other healthy whole foods contain sugar. They also contain water, fiber, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risks of many chronic diseases.

“Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc.

So, “Total sugars” = “Naturally occurring sugars” + “Added sugars.”

The “official” change is the new Nutrition Facts tables. You may remember that in Canada and the USA, they declare the amount of sugar, but don’t give it a %DV (% daily value); this means, they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much. Now, both countries are implementing a %DV for sugar.

In Canada, the %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation’s recommendations of no more than 90 g of total sugars per day.

In 2008, the average daily total sugar intake in the USA was 76.7 grams per day; this is less than these two benchmarks. Yet, it doesn’t seem that people are getting healthier. I’d argue that 100 g per day total sugar is still too high.

In the USA, the labels are changing too. They are not declaring “total” sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men.

What is a better daily sugar goal?

While these official numbers are a step in the right direction, they’re not what I would recommend.
I’d ditch as many processed food as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. I don’t recommend even 50 g of “added” sugar per day. Get your sugar from whole, unprocessed fruits first.

Tips to reduce your sugar intake

Here are some of my most popular recommendations to reduce your sugar intake, so you don’t get too much:
● Reduce (or eliminate) sugar-sweetened beverages; this includes soda pop, sweetened coffee/tea, sports drinks, etc. Instead, have fruit-infused water. Or try drinking your coffee/tea “black” or with a touch of cinnamon or vanilla instead.
● Reduce (or eliminate) your desserts and baked goods and bake your own instead. You can easily reduce the sugar in a recipe by half. Or try my delicious (no added sugar) dessert recipe below.
.

Let me know in the comments your favorite tips to reduce your sugar intake!

Love and Health

Uma

Turmeric may be called the “miracle spice,” but the curcumin is really the star of the show. It has so many health benefits, including being antioxidant and anti-inflammatory.

Hello! My Tribe,

Turmeric is touted as a superfood and miracle spice. It’s delicious, and one of its “active ingredients” curcumin has been studied like crazy. It has antioxidant properties, anti-inflammatory properties, and many other great health benefits.

In this week’s video I go over:

● The difference between turmeric and curcumin.
● Turmeric’s amazing health benefits.
● How to get the most out of your turmeric.
● Things to consider before running out to buy yourself curcumin supplements.

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).

Turmeric contains an amazing anti-inflammatory, an antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

● Boosts our levels of “Brain-Derived Neurotrophic Factor” (like a natural growth hormone for your brain) which is great for brain health.
● Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.
● Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

Do you think these make turmeric deserve the “miracle spice” title?

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

● Are pregnant
● Are taking anti-platelet medications or blood thinners
● Have gallstones or a bile duct obstruction
● Have stomach ulcers or excess stomach acid
Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they’re not for everyone. Check the label or speak with your practitioner(me?) before taking it.

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Love and Health

Uma

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There are mood-boosting foods and mood-busting foods. You may not be surprised with the boosters, but there are some busters that mimic boosters. Some mood-busting junk foods are engineered to trick your body into feeling “good” when in fact, this feeling becomes fleeting and soon disappears.

Want to know what’s on my “mood-boosting” and “mood-busting” lists?

Hello! My Tribe,

While we know bad moods can lead to bad eating habits; it’s also true that bad eating habits can lead to bad moods.

Food can impact our moods because of two factors. First, the nutrients are the building blocks for everything in our body, including mood-regulating “neurotransmitters.” Second, what we eat affects our blood sugar levels, which also impact our moods.

There is a list of common healthy foods that have positive impacts on our mood. But some junky ones make us feel better sometimes too. Once we see this is as temporary (industry engineers processed food is designed to hit those “pleasure centers”), we can ditch those.

No question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. People who eat the most fruits and vegetables are the happiest.

Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry.

Second, make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.

Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.

Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Make sure you’re hydrated. Mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.

“But it makes me feel good!”

Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now.

A few other things to avoid are:
● Alcohol (nervous system depressant)
● Caffeine (may worsen anxious feelings and ability to sleep)
● Sugar (messes with your blood sugar and can worsen inflammation).

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

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Love and Health

Uma

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Hello! My Tribe,

It’s probably not shocking that the most commonly consumed oil is a health-buster. It’s inexpensive and in just about every processed foods.
Ever heard conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?

Well, I have some clarifying information in my newest video.

In this video, I list out my favorite cooking fats. I also give you my full permission to ditch a few of the popular but oh-so unhealthy fats.

All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.

Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats

Health-boosting fats are from:
● Nuts and seeds (hemp, flax, and chia)
● Fish
● Seaweed
● Pasture-raised/grass-fed animals/eggs
● Olives
● Avocados
● Coconuts.

I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:
● Be cold pressed
● Not contain any refined olive oil
● Possess superior quality based on chemical composition and sensory characteristics.

Don’t you think these standards ensure higher quality? I sure do!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-win!

Health-busting fats

Health-busting fats are from:
● Seed and vegetable oils like safflower, soybean, and corn oils
● Hydrogenated and partially hydrogenated oils.
Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose!

Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them.
How to get more health-building fats

First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so it’s pretty popular in the “non-health food” department.

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

Now tell me: What’s your favorite fat and why? Let me know in the comments below.

Love and Health

Uma

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Hello! My Tribe,

If you always feel hungry, did you know that it’s not always a physical need for nutrition? It can be psychological or emotional. Sometimes we feel hungry because we’re bored, sad, or stressed. I help you get to the bottom of that hunger feeling in this video.

If you often feel hungry, you are not alone!

There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party.

But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.

It’s easy to mistake “psychological” hunger for “physical” hunger.

I’m going to talk about the difference between both of these types of hunger, and give you some tips how to figure out which is which.

And, of course, I will give you a very filling recipe too!

Physical hunger vs. psychological hunger

Your “physical” hunger is regulated by the body through your hunger hormones. And of course, it should be. You don’t want to be completely drained of fuel and nutrients for a long time. So, you’re programmed to seek food when your body physically needs it. Some of those physical needs are that your stomach is empty or your blood sugar has dropped.

“Psychological” or “emotional” hunger is eating to overcome boredom, sadness, stress, etc. It’s based on a thought or feeling. It happens when you see a great food commercial or smell a bakery. It is not from your empty stomach or low blood sugar.

So, here’s how to tell which is which.

Eight steps to figure out if you’re physically hungry or not

1 – The first thing you need to do is stop to evaluate. Scarfing down that protein bar at the first sign of hunger isn’t necessarily going to help you.

2 – Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Take a peek into all these areas and really pay attention.

3 – Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So listen to your body and mind very deeply.4 – If you do find that your feelings may be the source, then face them. Acknowledge and observe them. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger.

5 – If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure.

6 – Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger.

7 – If it’s physical hunger, feel free to eat healthy and nutritious food. To fill you up the food you eat should be high in protein, fibre, and water. Eat slowly and mindfully. Chew well and savour every bite of it.

8 – Rinse and repeat at the next sign of hunger.

Conclusion

The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then this is what it’s for!

But often, there is an underlying psychological or emotional reason you might feel hungry.

Now you know my eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed.

Use this process over and over again to feed your body what it actually physically needs (and not overdo it).

Hope this video helped you understand your hunger batter.

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Love and Health

Uma

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Hello! My Tribe,

What’s up with the ketogenic diet? Is it healthy? Will it help me lose weight? What should I consider before “going keto.”

I have answers to your keto questions right here.

The ketogenic diet is a very low carb, very high-fat diet.

It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits.

A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

What is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available.

This is why maintaining stable blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Pro Tip: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss.

But it’s true!

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. Many people don’t need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss.Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues.

One study showed improved blood triglycerides (fat) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in children who follow a ketogenic diet.

Changing your metabolism has widespread health effects. And this can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs. Many people find it quite restrictive and are unable to stay on it for a long time.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements.

Conclusion

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions.

It’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Hope this video helped you.

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Love and Health

Uma

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With Jennifer Aniston turning 50 next year, Ellen offered to host her birthday party on her show! Plus, the actress talked about FaceTiming with Ellen to stay in touch, and taking boxing lessons to stay in shape.

#JenniferAniston
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#Dumplin

Hello! My Tribe,

Do you find cooking to be fun? Or do you do it because you know it’s good for your health?

Maybe you avoid it because it’s such a chore?

If you’re in a rut and want some inspirational tips on making cooking more fun, I’ve got you covered.

Here’s How to Make Cooking More Fun

If you don’t love cooking, maybe I can help to make it more fun for you?

I know that sometimes I don’t find cooking to be all that fun. I can get into a rut just like everyone else.

So that’s why I’ve listed my best “fun” cooking tips for you.

Fun Cooking Tip #1

Check out new recipes.

Sometimes just seeing the beautiful food photos and reading the recipe can spark some inspiration and fun in your kitchen.

You can head to your local bookstore. Or look up your favourite nutritionists, chefs, bakers, and other online foodies. Maybe do a quick search on Google or Pinterest to see thousands of new ideas.

Perhaps you have some ingredients in your fridge that are just waiting to be eaten.

Pro Tip: Searching through recipes can be so fun and inspiring, and can also end up taking waaaay longer than planned. So, consider setting your timer when you start browsing. The last thing you want is to take too much time looking, that you don’t leave enough time for cooking.

Fun Cooking Tip #2

Make grocery shopping fun and inspiring.

When you’re at the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately?

Or, browse around the store looking for something you haven’t had before; something that is completely new to you. Be adventurous and fun. Then you can go to tip #1 to find new and inspiring recipes when you get home.

Fun Cooking Tip #3

Keep it simple!

Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they’re too long, I stop. While there are times when I’m inspired and dive into a new great recipe; when I’m not all that inspired, I need to keep things simple.

A few ways to keep things simple are to:
● Search for recipes with 10 or fewer ingredients, and five or fewer instructions;
● Search for recipes that can be made in one pot or pan;
● Buy ingredients that are ready to cook with (pre-washed salad greens, diced squashes, frozen vegetables, etc.)

Fun Cooking Tip #4

Put on some music and invite someone to join you.

Do you have kids that need to learn the critical life skill of cooking? Perhaps your partner would love to join you? What about having a “cooking party” where everyone brings something and pitches in on the process?

Fun Cooking Tip #5

If none of the other tips work for you, invest in some kitchen swag!

Having proper kitchen tools makes cooking so much easier and faster. When’s the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me.

IF YOU ARE AN AMAZON AFFILIATE, INSERT AMAZON AFFILIATE LINKS IN THE POST TO YOUR PREFERRED ITEMS. MAKE SURE TO LET READERS KNOW THEY ARE AFFILIATE LINKS.

Conclusion

You know that cooking is key to healthy eating. And, yes, it does get boring from time to time.

Try one (or all) of my fun cooking tips to inspire you to get over to your kitchen and cook yourself some great dishes.

You already know your health will thank you.

Hope this video is helpful.

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Love and Health

Uma

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Hello! My Tribe,

You’ve probably heard every health and wellness expert talk about blood sugar at some point, right?

Well, this means it’s probably important for your overall health.

While your body has mechanisms in place to maintain stable blood sugar, there are many nutrition and lifestyle strategies that you can implement to help it out. Maintaining stable blood sugar will improve your overall physical and mental health.

How Do I Keep My Blood Sugar Stable?

Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues
for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. It should be low enough that your body isn’t scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as “hypoglycemia.”

When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don’t ignore insulin’s call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn’t you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you’re under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority – it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.
There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Hope you liked this video

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Love and Health

Uma

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Hello! My Tribe,

Have you ever had your blood sugar levels tested or heard about eating to balance blood sugar? Have you wondered about the science behind how foods affect blood sugar? Or more importantly, which foods affect your blood sugar more than others?

If so, this video is for you.

It’s all about the glycemic index and glycemic load. And it’s not boring, promise!

Have a read because you may want to pay attention to foods that are high on the glycemic index or high glycemic load. And if you’re at risk of blood sugar issues, pancreas conditions, or even diabetes this is IMPORTANT for you to know.

What is the Glycemic Index and Glycemic Load?

Glycemic this and glycemic that. Does it matter?

You’ll notice that they both begin with “glycemic.” That’s one tip that they have to do with sugars and carbs. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels.

In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease.

FUN FACT: Starches like those in potatoes and grains are digested into sugar; this is because starch is just a bunch of sugars linked together. Digestive enzymes break those bonds so that the sugars become free. Then those sugars affect your body the same way that eating sugary foods do.

Glycemic Index (“how fast”)

The most common of the two terms is “glycemic index” (GI).

As the name suggests, it “indexes” (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase in blood sugar have a high GI. That is because the sugar in them is quickly processed by your digestive system and absorbed into your blood. They cause a “spike” in your blood sugar.

So, you can probably guess that pure glucose is given a GI rating of 100. On the other hand, chickpeas are right down there at a GI of 10.

Regarding GI: low is anything under 55; moderate is 56-69, and 70+ is considered a high GI food.

Remember, this is a measure of how fast a carbohydrate containing food is digested and raised your blood sugar. It’s not a measure of the sugar content of the food.

How the carbohydrates in food affect your blood sugar level depend on other components of the food. Things like fiber and protein can slow the release of sugar into the bloodstream, and this can make even a high-sugar food, low on the GI scale.

So, lower GI foods are better at keeping your blood sugar levels stable because they don’t increase your blood sugar level as fast.

FUN FACT: Can you guess which food has a GI of higher than 100? (Think of something super-starchy) White potatoes! They have a GI of 111.

Glycemic Load (“how much”)

The glycemic load is different.

Glycemic load (GL) doesn’t take into account how quickly your blood sugar “spikes”, but it looks at how high that spike is. Basically, how much the food increases your blood sugar.

GL depends on two things. First, how much sugar is actually in the food. Second, how much of the food is typically eaten.

Low GL would be 0-10, moderate GL would be 10-20, and high GL would 20+.

Example of GL and GI

So, let’s compare the average (120 g) servings of bananas and oranges:

Food GI Serving Size GL /serving
Banana,
average 48 120 11

Oranges, 45 120 5
average

Excerpt from: Harvard Health Publications, Glycemic index and glycemic load for 100+ foods

As you can see, the banana and orange have almost the same glycemic index.; this means they both raise your blood sugar in about the same amount of time.

But, the average banana raises the blood sugar twice as high (11) as the orange does (5). So, it contains more overall sugar than the same amount (120 g) of orange.

What does this all mean for your health?

Certain people should be aware of the effects that foods have on their blood sugar. People who have diabetes or pre-diabetes conditions like insulin resistance
need to be aware of the glycemic index and glycemic load of foods they are eating regularly.

The GI and GL are just two factors to consider when it comes to blood sugar. Some high GI foods are pretty good for you but if you want to reduce the impact on your blood sugar, have them with a high-fiber or high-protein food.

Conclusion

If you have blood sugar imbalances or diabetes, you should probably be aware of the GI and GL of your food.

If you are at risk of diabetes or heart disease, you might try swapping out some higher GI/GL foods and replacing with lower GI/GL foods.

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Love and Health

Uma

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Hello! My Tribe,

Want to know how cooking impacts the vitamins and minerals in your uber-healthy food? I laid it out for you right here.

Let’s finally put an end to the debate of raw vs. cooked.

Of course, in the grand scheme of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn’t that critical for most people.

Where this can become a consideration is for vitamin and mineral deficiencies (or “insufficiencies”). These may be due to digestion or absorption issues, or avoidance of certain foods (due to allergies, intolerances, or choice).

And I’ll tell you that the answer isn’t as simple as “raw is always better” or “cooked is always better.” As with most nutrition science, it depends on several factors. Some vitamins are destroyed in cooking, while others become easier to absorb (a.k.a. more “bioavailable”).

Here is the skinny on vitamins and minerals in raw foods versus cooked foods.

Foods to eat raw

As a general rule, water soluble nutrients, like vitamin C and the B vitamins, found mostly in fruits and vegetables, are best eaten raw.

The reason why is two-fold.

First, when these nutrients are heated, they tend to degrade; this is from any heat, be it steaming, boiling, roasting, or frying. Vitamin C and the B vitamins are a bit more “delicate” and susceptible to heat than many other nutrients.

Of course, the obvious way to combat these nutrient losses is to eat foods high vitamin C and B vitamins in their raw form (like in an awesome salad) or to cook them for as short a time as possible (like quickly steaming or blanching).

Fun fact: Raw spinach can contain three times the amount of vitamin C as cooked spinach.

The second reason why foods high in vitamin C and the B vitamins are best eaten raw is that they’re “water soluble.” So, guess where the vitamins go when they’re cooked in water? Yes, they’re dissolved right into the water; this is particularly true for fruits and veggies that are boiled and poached but even for foods that steamed as well.

Of course, if you’re a savvy health nut, you’ll probably keep that liquid to use in your next soup or sauce to preserve those nutrients that are left after cooking. Just don’t overheat it or you may lose what you were aiming to keep.

But, how much loss are we talking about? Well, of course, it ranges but can go from as low as 15%, up to over 50%.

In short, the water soluble vitamins like vitamin C and the B vitamins degrade with heat and some of what’s left over after they’re heated dissolves into the cooking water. So be sure to cook your fruits and veggies as little as possible, and keep that cooking water to use in your next recipe.

Soaking nuts and seeds

Regarding raw nuts and seeds, it may be beneficial to soak them. Soaking nuts and seeds (for several hours at room temperature) allows some of the minerals to become “unlocked” from their chemical structure, so they’re more absorbable.

Foods to eat cooked

Cooking certain orange and red “beta-carotene rich” veggies (e.g. tomatoes, carrots, & sweet potatoes) can help make this pre-vitamin A compound more absorbable.

Fun fact: One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than in raw carrots!

Of course, eating your fat-soluble vitamins with a bit of fat will help you to absorb more of them, so that’s one factor to consider.

One vegetable that’s best eaten both raw and cooked

Spinach!

And I’m not just saying this to get everyone to eat it any way possible (although, I would love for this to happen…unless you’re allergic, of course).

Spinach contains so many beneficial compounds that it’s great eaten both raw and cooked.

Eating raw spinach preserves the water-soluble vitamins C & the B vitamins.

Eating spinach cooked allows the pre-vitamin A, as well as some of the minerals like iron to be better absorbed. Not to mention how much spinach reduces in size when it’s cooked, so it’s easier to eat way more cooked spinach than raw spinach.

Conclusion:

The old nutrition philosophy of making sure you get a lot of nutrient-dense whole foods into your diet holds true. Feel free to mix up how you eat them, whether you prefer raw or cooked just make sure you eat them.

Hope this video helped you to understand Raw vs Cooked better.
SHARE, LIKE, COMMENT AND SUBSCRIBE. Always waiting to hear back from you.

Love and Health

Uma

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Hello! My Tribe,

So what are digestive enzymes?
Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.
As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.
Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms.

The most common digestive enzymes you’ll see on product labels are:

● Amylase – Helps to break down starch into its sugars.
● alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.
● Lactase – Helps to break down lactose into its sugars.
● Protease – Helps to break down protein into its amino acids.
● Bromelain and/or Papain – Help to break down protein into its amino acids.
● Lipase – Helps to break down fats into its lipids.

Who should consider taking digestive enzymes?
I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

In general, the most common digestive symptoms that enzymes *may* help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our mood.

What do I need to know? – Medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

1 – Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.

This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

2 – When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

What do I need to know? – Possible Side effects

Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them.

Allergies are always a possibility, so if you know or suspect you’re allergic, then you should avoid them.

And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement

You shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis or trying a few strategies first.

My first recommendation for digestive distress would be to relax more, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps.

Conclusion:

While many supplements are safe products, they’re not all for everyone.

I recommend that you:
● Read your labels carefully (who should take them, how to take them, when to stop taking them).
● If you have a medical condition or are taking medications to speak with your doctor or pharmacist.
● If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.
Hope this helped.
SHARE, COMMENT AND SUBSCRIBE.

Love and Health

Uma

Hello! My Tribe,

The Coconut Oil Craze – Should I Jump on the Bandwagon Too?

Yes you should (end of post).

But what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil is a special kind of fat

Coconut oil is fat and contains the same 9 calories per gram as other fats.

It is extracted from the “meat” of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.

The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.

And here’s why – Because not all calories or fats are created equal.

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.”

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

Coconut oil MCTs may help with fat loss

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).

Just remember not to add coconut oil to your diet without reducing other fats and oils!

How much coconut oil should I eat?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.

You probably don’t need any more than that.

What kind of coconut oil is the best?

There are so many coconut oil options available in grocery stores these days
that it can make it difficult to know which is best.

I recommend you stay away from “refined” ones, and opt for “virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants.

Pro Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It can be a health nightmare because it contains the infamous “trans fats.”

One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its “smoke point”). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

Hope this helped.

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Love and Health

Uma

Hell0 My Tribe,

Do you know how artificial sweeteners act in your body? Nobody really does! Here are some thoughts as to how they affect your body, it may inspire you to reduce the sweetness in your food and drinks.

You probably know the negative health effects of eating too much sugar, especially “added sugars” like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few. Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will…

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.

They’re also known as “non-nutritive sweeteners,” and include things like:

● Saccharin (Sweet & Low),

● Acesulfame potassium,

● Aspartame (Equal & NutraSweet), and

● Sucralose (Splenda).

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

● Is it because people feel that they can eat cake because they’ve switched to diet soda?

● Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?

● Maybe artificial sweeteners increase our cravings for more (real) sweets?

● It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.

● Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.

● Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

Conclusion:

Understand that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet. This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.

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

Love and Health

Uma

Hello! My Tribe,

Are you fed up with your symptoms yet? Have you thought that even though they don’t seem to be related to food or digestion, that they, in fact, might be?
Can Your Symptoms Actually Be a Food Intolerance?

Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening. If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

● Chronic muscle or joint pain

● Sweating, or increased heart rate or blood pressure

● Headaches or migraines

● Exhaustion after a good night’s sleep

● Autoimmune conditions like Hashimoto’s or rheumatoid arthritis

● Rashes or eczema

● Inability to concentrate or feeling like your brain is “foggy”

● Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

How to prevent these intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

I know, I know…this sounds so simple, and yet it can be SO HARD.

The best way to identify your food/drink triggers is to eliminate them.

Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it’s worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerances:

● Lactose (in dairy – eliminate altogether, or look for a “lactose-free” label – try nut or coconut milk instead).

● Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa & gluten-free oats).

Watch the full video for more.

Like and share and make thie world a healthier place.

Love and Health

Uma

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Hello! My Tribe,
In this video I’m going to share with you some easy way to reading or understanding food labels.

When you are trying to lose, gain or maintain weight, it is important to understand and know what you are putting in your body. Food labels have become increasingly easier to read and more informative for even beginning label readers to know what they are consuming. Food labels provide all the information you need regarding the nutritional values of a particular food product.

Reading the labels will make it easier for you to judge what type of food product is good enough to put in your body. With labels, you can easily compare the food products and select the best option for your diet.
As necessary as it is, reading food labels can be a little tricky at first, but here are a few tips to get you reading them like a pro.
1. Servings:

First things first. Check the amount and size of servings contained in a package because the nutritional values are written relative to that size of a serving. Serving sizes are mentioned to make it easier to compare similar amounts of food products. Every nutritional fact mentioned on the label is influenced by that serving size.

2. The total number of calories:

The next thing you should check is the number of calories. It will tell you how many calories you are consuming per serving. You can easily calculate the number of calories that you have consumed based on the amount of the food product you have eaten. Calories are very important because the number of calories you consume or burn determine whether you are going to gain or lose weight. For instance, if you consume or burn 3500 calories, you are going to gain or lose one pound of weight respectively.

3. Nutrients to avoid:

The number and type of nutrients listed let you know how much energy you are consuming and how are the ingredients of this food product are going to affect or nourish your body. While reading the label, check for things like saturated fat, trans fat, cholesterol and sodium; these are things you need to completely avoid if you intend to maintain your health or lose weight. These four nutrients are notorious for contributing to heart disease and various types of cancers.

4. Nutrients to focus on:

On the flip side, look for foods that have high amounts of fiber, calcium, iron, proteins, zinc and a variety of vitamins. These nutrients will nourish your body and get you through your day without draining you of energy.

5. Percent Daily Value, or % DV:

This percentage gives you an idea of the number of nutrients that are available in a single serving. If you intend to avoid or limit a certain nutrient like cholesterol, sodium, trans fat or saturated fat, select food products that show less than 5% Daily Value. Similarly, if you want to start increasing the protein in your diet, look for food products that contain 20% or more of your daily value.

Hope you found this informative, share, like and comment. Always waiting to hear from you.

Love and Health

Uma

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Hello! My Tribe,

Trying to eat healthy on a tight budget? An important part of a healthy diet is to be supermarket savvy.
Here are some tips on how to save at the grocery store:
1.Plan your meals out for the week. You’ll be more likely to avoid impulse buying. if you have a plan for each night, you’ll be less likely to spend money at a restaurant.
2.Glance up and glance down! Some manufacturers actually pay more to have their food placed at eye level, and these products are often pricier than other brands. Better deals will probably be found above and below this.
3.Take your time. Go when you’re not in a rush and when you’re not tired. If you are able to go slowly and without distraction, you’ll have more time to hunt around for better buys.
4.Shop in season. Fresh fruits and vegetables are an important part of any diet, but they can be costly. To avoid this, buy produce when you know it’s in season. It’ll be cheaper and taste fresher.
5.Make More. When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
6.Buy More. Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy
non-perishable items in bulk (canned foods, dried beans and grains, etc.).
7.Use Less. Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
8.Stock on Staples. Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short
periods of time.
9.Limit Yourself. Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change
you in the nutrition department.
Hope this will help you to organize yourself and stick to your healthy diet. Subscribe, share, like and leave a comment. Always waiting to hear back from you all.

Love and Health

Uma

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Hello! My Tribe,
eat right stay healthy

There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.

But some of that information may be doing you more harm than good.

In this post I spill the beans about some common healthy eating myths and what matters just as much or even more than “how much” you eat.

Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired
Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:
● A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
● Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
● Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary:

Consider not only how much you eat but also what and how you eat it.

Hope You found this video informative, If so please comment below and share with your friends and family to spread knowledge.

Love and Health

Uma

Hello! My Tribe

So we already know that cutting out sugar is one of the best moves you can make for your health, but if you’ve got a serious sweet tooth – like I have – then it’s a lot harder than it seems. Whether it’s a late night craving or a bit of workday stress, having a sweet tooth can be a struggle if you’re trying to keep a healthy diet. While a few treats here and there won’t completely derail your healthy eating efforts, they aren’t something you should have every day. If your need for sweet treats seems like it’s too much to overcome, consider swapping the sugar for one of these healthier alternatives. So today I’m going to list down some substitutes that you can have when you get the sweet craving, instead of indulging in wholesome dessert.
Fresh Fruits
Most fruits have enough sugar to satisfy your cravings and are a lot healthier – especially if it’s organic. If you’ve got a serious craving, cut up some of your favourite fruits and make a healthy salad out of it and relish!

Frozen Banana or Banana Ice Cream
Frozen bananas are like eating a banana popsicle and are great for after your workout when you want to cool down and have a sweet craving. If you want to take it to the next level, though I wouldn’t recommend it so often, dip that banana in dark chocolate – 80% cacao or greater – which will pack in all the benefits from the delicious cocoa bean. You can also have a simple banana ice cream treat. All you need is one ingredient which is delicious and healthy and though it will add some calories, it will not hamper your health like refined sugar.

Dark Chocolate
Dark chocolate as opposed to the usual sugar-laden milk-chocolates, if had in moderation can be very healthy. The secret is to get your chocolate dark. And when I say dark, I mean 80% dark or more cocoa. Though it’s not as sweet as your typical chocolate, it goes well with things which are a little sweet on their own like fruits.

Frozen Granola Bites
Granola is yummy! But you know what’s better than just your run-of-the-mill granola? A mix of granola and yogurt without a lot of added sugar. You can also use some dark chocolate to make it more indulgent.

Acai Berry Bowls
Made by the antioxidant filled superfood acai berry and covered in delicious fresh fruit, acai bowls look like the perfect snack when you need something sweet. They are high in fiber and low in cholesterol since it is plant based. They are also low in sodium. With fresh fruit toppings this treat also provide several other vitamins and minerals of their own. Acai bowls are one of my favourite delicious treats that can reduce sweet cravings. But remember, these should be enjoyed in moderation and not as an everyday meal.

Blueberry Almond Butter Smoothie
Smoothies are our savior when it comes to health! Whether it’s an on-the-go meal or a sweet craving, smoothies can really do the trick. Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help improve bone health and almond butter offers antioxidant action from Vitamin E and helps lower cholesterol. So both the ingredients are tasty as well as nutritious and are sweet enough to satisfy your sugar craving. Plus the protein from the almond butter will keep you feeling full for longer.

Healthy Chocolate Covered Strawberries
Strawberries + chocolate. Now who can resist that? Make sure you have more of strawberries and less of chocolate to reduce the calories. And also make sure you have dark chocolate instead of milk chocolate. This is a healthy dessert since strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich fruits, which are abundant in antioxidants. So indulge in this treat guilt free.

What are your favorite ways to satisfy your sweet tooth? I would love to know your options. If you liked this video, do leave your feedback in the comments box.
And don’t forget to subscribe!

Love and Health
Uma

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Hello! My Tribe,

Does brown rice deserve all the love?
Should we abandon white rice for the healthier choice?
Honestly, there’s a lot of hullabaloo about the perfect rice variety. So let me clear the air about it and list down some of the differences between white rice and brown rice.
Firstly let’s look at the basic difference between both! Why is brown rice brown and white rice white?
Brown rice is a whole grain. This means that it has all its parts intact—the bran, germ, and the endosperm—only taking off the outer hull of the rice kernel. This also means it is high in nutrients, vitamins, and fiber. White rice, on the other hand, is made from stripping off the germ and bran, leaving only the endosperm intact. This variety is milled and heavily polished to give the white color to the core. So, as expected, most of the nutrients, proteins and the antioxidants are lost in the process. So, when you’re downing that tasty bowl of white rice with perfect side dishes, you’re missing out on most of the essential vitamins and minerals, antioxidants, folate, and fiber.
Well that was about how we get these two varieties of rice. Now let’s see what are some of the differences between these two.

Calorie Content
Generally, brown rice contains slightly fewer calories per serving than white rice. According to reports by The U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of cooked brown rice contains 218 calories, while cooked white rice contains 242 calories per cup. Therefore, if you’re on a calorie cutting spree, brown rice is the better option.

Carbs and Fiber
White rice and Brown rice are both high-carb foods, but brown rice contains fewer carbs and more fiber than white rice. One cup of white rice contains 53 grams of carbs, and less than 1 gram of dietary fiber. The USDA reports that a cup of brown rice provides 46 grams of total carbohydrates, including 4 grams of fiber. Because fiber aids in healthy weight management, and can help improve blood cholesterol levels, fiber-rich brown rice is again the better choice.

Vitamins and Minerals
While brown rice naturally contains more vitamins and minerals than white rice because white rice is a refined grain, most white rice varieties are full of certain vitamins and minerals, which means manufacturers add those nutrients to the rice during processing. Brown and white rice are both sources of vitamin B, and have small amounts of iron and zinc. White rice is also a good source of folate which helps your body make DNA and other genetic material. It also supports cell division. Although folate is an essential nutrient for everyone, it’s especially vital for women who are pregnant or are planning to have a baby.

I love white rice but I do feel lighter and more energetic when I have brown rice so I try and balance it as much as possible.
What about you? Share with me and my tribe.

Love and Health

Uma

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Hello! My Tribe,

Ramadan Kareem to all of you who are fasting.
Its a beautiful time of year, so serene, peaceful and blissful. I love it.

How to lose weight

Rule no#1: Drink More Water and Hydrate
Although it may seem like mission impossible with the long fasting hours, hydration is key to weight loss in Ramadan. Drinking enough fluids will not only keep you from becoming dehydrated while you fast, but it will also control your sugar cravings after you break your fast.

Rule no#2: Replace Refined Carbs to Complex
Eliminate those calorie-filled and nutrient-poor refined carbs. Instead, replace those carbs with foods that are higher in fiber and less processed such as whole grains, fruits and vegetables. These foods pack a powerful nutritional punch including vitamins, minerals and antioxidants.

Rule no#3: Quit sugar
It seems the number one cause of weight gain in Ramadan is not the food you eat for iftar. You guessed it, it’s the sugar you consume from Ramadan beverages and sweets. This Ramadan, challenge yourself to only eat naturally occurring sugar such as fruits, dried fruits, molasses and honey. This will be life changing and oh so effective in ensuring a nice surprise the next time you stand on the scale.

Rule no#4: Choose more greens and Whole Foods
Whole foods are healthier and keep you full for longer hours. They will help you with the hunger pangs. And greens like cucumbers, lettuce and other vegetables are high in fibre and water. They not only help your body feel cool, but are also a great choice for keeping your skin healthy and avoiding constipation during Ramadan.

Rule no#5: Stay away from processed ready meals
Cook fresh and healthy meals at home, instead of buying readymade packets, which may contain preservatives and high fat content. Eating fresh food is always healthier when compared to processed and packaged food.

Rule no#6: Stay away from fried food
Greasy and fried food, such as fried dumplings, samosas, pastries and oily curries, should be avoided as they are loaded with fat and stored in the body as fatty tissue. Eating fatty foods after long hours of fasting causes acidity and indigestion. Frying can be replaced by grilling, boiling or baking.

Rule no#7: Reduce meat and chicken
Avoid chicken, as a health coach I would say, avoid chicken at all times, its filled with hormones that messes with our system completely. Red meat takes a log time and energy to digest so makes us feel lethargic and heavy and low on energy. So it best to avoid meats at the time of Ramaradan.

Rule no#8: Chew your food
It’s natural to want to eat as fast as you can when you’re very hungry, but slowing down can help. Research has shown that eating slowly and mindfully helps you eat less, aids the digestion process and enhances the pleasure of the food. The physical process of chewing food in your mouth helps to break down larger particles of food into smaller particles. This helps to reduce stress on the esophagus and helps the stomach metabolize your food. When you chew each mouthful properly, you also release a lot of saliva, which contains digestive enzymes. As you release these enzymes into the throat and stomach, you further improve the digestive process.

What do you like to incorporate during Ramadan for your health and over all wellness?
Share with me and my tribe.

Love and health
Uma

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