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#1 Stay Hydrated & Switch-out Sugary Drinks - Make sure you are getting enough fresh, clean water. If you’re craving sugary drinks, try natural watermelon juice or cucumber water or warm lemon water upon awakening. Try an assortment of juices from grapefruit, lime, celery, raspberries, strawberries and/or teas from ginger or dandelion root or a few tablespoons of apple cider vinegar in-between meals.
#2 Intermittent Fasting - Choose two days a week like a Tuesday and Friday to take only liquids and juice until suppertime. Choose a sensible dinner. This helps your body and liver to detox, reset, and work stronger.
#3 Get More Fiber - choose more raw organic fruits, veggies and salads to fill up on, these are “the scrubbers” that help you stay satiated and help bind and pull toxins out of the body.
#3 Eliminate Processed Foods, Carbohydrates and Processed Meats - Instead of bacon, hot dogs and sausages, choose wild caught salmon or grass-fed beef. Instead of processed wheat or rice, choose quinoa.
#4 Limit your Salt Intake - Choose a better form of salt like Himalayan pink salt, try healing spices and herbs like cumin, parsley, paprika, basil, cilantro to season your foods.
#5 Get More Rest - be sure to get enough sleep, take time for self-care, this is a critical time to rebuild and restore body systems, and it plays a major role in our immune system’s functionality and health as well. If you have trouble keeping a healthy sleep routine try engaging in practices such as meditation or receiving acupuncture treatments.
#6 Get Daily Exercise - like walking, jogging or your favorite work-out. A light sweat will help eliminate toxins. The CDC recommends at least 2 1/2 hours of moderate-intensity cardio every week. Exercise has other numerous benefits related to cardiovascular health, blood pressure, weight maintenance, mood and mental health.
#7 Minimize Stress - Choose a gentle hatha yoga, stretching and/or mindfulness. Keep active with your favorite hobbies, this will help you to remain busy during the detox process.
#8 Stay Social (and yes virtual counts!) - We may not be meeting up for dinners or workouts like we used to, but that doesn’t mean you have to forgo all connection with friends and family. Maintaining meaningful connections with others (like friends, family members, colleagues, neighbors) is an often overlooked part of good mental and physical health. The impact of social isolation is tremendous, and a subjective feeling of loneliness has been found to be as dangerous to the body as smoking 15 cigarettes/day. Maintaining meaningful connections with others (like friends, family members, colleagues, neighbors) is an often overlooked part of good mental and physical health.
Although the Ayurvedic diet has specific guidelines for each Dosha (Vata, Pitta and Kapha) , the diet as a whole encourages eating vegetables, fruits, grains and other whole foods.
As these foods are rich in many essential nutrients you'll see a benefit on your health, an Ayurvedic diet will minimizes processed foods, which are often low or absent in fiber and important vitamins and minerals, different studies has shown that eating higher amounts of processed foods may be associated with a higher risk of heart disease, cancer, and even death and that's why an Ayurvedic diet can help protect against chronic disease and promote an overall better health.
The human body is a marvelous biological machine that has within itself all the mechanisms for self-healing. Our body is a pharmacy by itself, producing the right amount of acids to aid digestion, strong hormones and chemicals to cheer us up or help us deal with dangerous situations. Our lymphatic system is always working to flush out toxins and invasive agents in order to avoid disease. This infinite intelligence is always working for us effortlessly. However, we must make sure of providing the right fuel for this beautiful engine to work at its best.
Keeping a healthy diet and lifestyle has always been my flag. As I began the year, life gave me the opportunity to live my beliefs firsthand. I was injured accidentally and ended up in a situation where surgery is routinely required above all other options. After discussing my circumstances, doctors gave me the opportunity of following a more conservative, non-surgical approach. During that week in the hospital, besides the medical treatment I received, I practiced meditation, Reiki and self-healing visualizations. Gradually, my body showed improvements day after day until I was able to come back home and work on my full recovery.
Ayurveda has an extensive apothecary (nature’s pharmacy) and in light of my experience, I would like to recommend you 3 essential natural resources that can help you in recovering from injury:
Aloe vera – This powerful cactus is widely use in diet supplements and cosmetics. Its main property is to restore the tissues, both, internal and external. Therefore, it is used to alleviate skin conditions, acidity, digestive disorders and accelerate the scar process.
Turmeric – A natural anti-inflammatory, anti-viral, anti-bacterial, anti-fungal, anti-oxidant spice. Modern science has lately shown interest in understanding the many benefits that curcumin (main component in turmeric) provides. Its use is very broad as it helps to detoxify the blood, alleviates a sore throat, aids digestion and helps treat skin conditions.
Lavender – My favorite skin restorative flower. Its essence calms your mind and promotes good sleep. Its essential oil can be applied directly on the skin, working like magic for minor burns and itching.
Add a piece of aloe vera gel to your smoothies, add turmeric to your dishes, and enjoy a lavender tea. Complement your healthy diet with all that nature provides!
We will be offering a new Ayurvedic Program in this much needed time when improving our health should be our top priority and shielding ourselves from excessive stress is a must; this will consist in a 3 month program in which I will be teaching different meal plans for each one of the participants, daily meditations and much more.
Join us, register through our website www.omechaye.com
Namaste, Luz Pellegrino
Other sources: https://www.healthline.com
The health benefits of the Mediterranean diet are renowned: Lots and lots of veggies, fruit, fish and olive oil have been shown to strengthen bones, improve brain health and reduce the risk for some cancers, diabetes, high cholesterol, heart disease and stroke.
People living around the Mediterranean Sea are well-versed in the daily use of olive oil.
Residents of the United States? Not so much. They mostly choose to cook with butter, margarine and soybean or canola oil.
Now a new study of Americans shows that replacing a mere five grams of margarine, butter or mayonnaise with the same amount of olive oil was associated with up to a 7% lower risk of coronary artery disease.
To put that into context, five grams is about a half pat of butter or margarine and one teaspoon of mayonnaise or fatty dairy products.
Even better, people who used even higher olive oil intake -- more than seven grams, or 1/2 tablespoon a day -- had a 15% lower risk of any kind of cardiovascular disease and a 21% lower risk of coronary artery disease. It didn't appear to have an impact on stroke risk, however.
The preliminary research was presented Wednesday at the American Heart Association's Prevention, Lifestyle and Cardiometabolic Health Scientific Sessions 2020.
Replace, don't add
"Don't just add olive oil to your regular diet. Substitution is what's important here," said study author Dr. Frank Hu, who chairs the department of nutrition at Harvard T.H. Chan School of Public Health.
"The main thing is to replace unhealthy fats with olive oil and that can improve cholesterol, reduce inflammatory biomarkers and improve cardiovascular health," he said.
The results echoed a 2013 study of over 7,000 people, one of the largest ever done. It found people who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had a 30% lower risk of heart attack or stroke.
They also showed a slower rate of cognitive decline and were better able to control their weight. That's encouraging, considering the high calorie count of olive oil -- about 120 calories in each tablespoon.
Cooking with olive oil
Rumors that the "smoke point" or burning point of olive oil would release harmful compounds were squashed by a 2018 Australian study, which found that EVOO -- extra virgin olive oil -- was actually more chemically stable at high temperatures than other common cooking oils.
Extra virgin olive oil (but not regular olive oil) produced the lowest levels of trans fats and other potentially harmful byproducts when heated to temperatures even higher than those commonly used for sauteing, deep-frying and baking. Coconut oil took second place.
Canola oil, an American favorite, was the most unstable, creating over twice as many harmful compounds than extra virgin olive oil and well above the "limits permitted for human consumption," the study found.
Of course there are many ways to enjoy olive oil -- whether it's extra virgin or not -- other than just in a frying pan. Olive oil is perfectly suited for "emulsifying" two ingredients together -- mayonnaise is one example. Salad dressings and vinaigrettes made with olive oil are another. Pesto is made with olive oil. And roasting vegetables, salmon and other foods with a sprinkle of olive oil brings out the flavors, say experts.
"We're talking about moderate changes in eating behaviors," Hu said. "Instead of using butter for your bread, dip it in olive oil. Instead of using a store-bought salad dressing, use olive oil and vinegar instead.
"These small changes can have significant health benefits in the long run."
Author: Sandee LaMotte
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you. And don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.
Remember: while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve a healthy weight.
As our acupuncturist said, "Acupuncture will help you lose weight on a healthy way by helping on your digestion and metabolism but the long answer is that weight loss is multifactorial, during my 8 years practicing acupuncture I've seen a lot of people get into pitfalls, so I've developed an 8 week program in which you'll received acupuncture for weight loss but also a support group of people just like you, willing to change their lives on the long term"
the program contains 3 distinct components:
Education: Each week we will investigate a topic to uncomplicated weight loss. Topics will be based on the needs of the group, and all information will be the most up to date research. Topics may include: understanding macro nutrients and your needs, hormonal control of weight, menopause, food intolerance/leaky gut, elimination issues, detox, sleep quality, stress and cortisol, metabolism and balance, and more. With each issue, we will offer different effective holistic solutions.
Social Support: Our group will meet once weekly, and we will be your team. Are you struggling with something specific? Celebrating a success? We are here for you, in person at our sessions and via a private Healthy Weight Whats App group.
Weekly Assignments and activities to keep you engaged throughout the week.
Personalized Group Acupuncture at each meeting to help: reduce cravings, stimulate proper digestion, decrease stress and cortisol, Increase sleep quality, regulate weight related hormones, keep you more mindful, balanced and in control.
your journey starts here, call us for more information 954.456.6945
Beverly C. Fornert LAC
One of Ayurveda's main pillars for health is the emphasis on diet, food combination and nutrition. It establishes that food should be fresh, organic, natural and filled with life energy or prana. The food that we eat should have life force so it can provide us with the right type of energy to benefit our physical, mental and spiritual wellbeing. Fresh vegetables, fruits and grains are filled with good prana and it helps our mind to generate, maintain and conserve good thoughts and actions.
It is said that each type of food has a specific effect on our body, mental function, and consequently our attitudes. The brain is the most sensitive organ, responding very fast to improper nutrition. Our diet has a direct effect on our mind and heavy food such as animal meat causes alterations in the mind in the form of excitement, lethargy, sleep, lust, and intoxication. As a consequence, the intellect becomes erratic and weak.
Four Main Benefits of being a Vegetarian:
Balanced & Nutritious Meals: Planned vegetarian diets are healthy, nutritionally adequate, and may provide benefits in the prevention and treatment of certain diseases, a balance vegetarian diet can provide all the proper nutrition and support that the body needs.
Increased Endurance: Many athletes keep a vegetarian diet before competitions, as the prana improves performance.
Good for the Environment: Following a vegetarian diet has important ecological consequences. Growing a plant does no require the amount of land, water, energy and resources that go towards raising animals to produce meat. Being a vegetarian is a way to show that you care about our planet!.
Longevity: Vegetarians have longer life spans, lower incidences of cancer and higher bone density. People in Okinawa, Japan have the longest life expectancy according to a 30-year study of more than 600 centenarians. They relied on a low-calorie vegetarian diet of carbohydrates, soy, fiber-rich fruits and vegetables.
It is recommended to get a personalized program to help you achieve your health and wellbeing goals.
Namaste, Luz Pellegrino.