Functional Medicine, Health & Wellness, Nutrition, Weight Loss |
It is that time of the year again when many of us make our New Year’s resolutions. If you plan on making a New Year’s resolution, the odds are against your success. In fact, research shows that majority of people quit in about 6 weeks. The reason why most people fail is because habits, behaviors, and lifestyle take time to change and trying to do too much too quickly is a recipe for failure.
In this world of “instant gratification”, most people expect results “now”. We want everything now; happiness now, success now, health now, and we expect results immediately, and if we haven’t reached our goals yet, it must be because something is wrong with our strategy or we’re not working hard enough or fast enough. We try to change too much at once, and expect too much of ourselves, and this impatience usually leads to frustration and failure.
The number one secret to success is to take baby steps!
If you’re feeling inspired to make some positive changes to your health and wellness this year but are unsure on how to get started then these tips will definitely give you a kick start!
These are my 5 tips to kick start your journey into wellness
1. DRINK WARM WATER WITH LEMON AND APPLE CIDER VINEGAR
Drink at least one 10 oz. glass of warm water with half a lemon and 1 teaspoon of raw apple cider vinegar (ACV) on an empty stomach upon waking up. Taking ACV with lemon in the morning will help detox and cleanse your liver, as well as clear out bacteria in your body. ACV has also been known to curb food cravings and help weight loss by keeping the blood sugar balanced.
2. FILL HALF OF YOUR PLATE WITH RAW NON-STARCHY VEGETABLES
Diet changes are the most difficult changes with which most people struggle. Whether you are following a keto, paleo, vegan or any other type of diet, make sure you fill at least half of your plate with non- starchy preferably raw vegetables at each meal. The vitamins, minerals, fiber, and antioxidants in vegetables will help you maintain a healthy weight and help prevent or improve chronic illnesses. Eat a variety of phytonutrient-rich fruits and vegetables every day by eating six different colors of plant foods daily (red, orange, yellow, green, blue, purple, and tan/white). If you focus on making most of your meals look this way, you’ll automatically lose weight and improve your health without counting macros or calories.
3. RULE OF 16-8
Intermittent fasting is the best thing you can do to improve your health and meet your health and wellness goals. On the 16-8 diet, you spend 16 hours of each day consuming nothing but water. The remaining eight-hour window is when you eat all of your meals. I recommend eating 2 meals – a late breakfast at noon and an early dinner at 6 pm. Don’t eat anything past 8 pm. Eating later at night negatively impacts your hormones and metabolism and has been associated with weight gain and poor memory.
4. REDUCE SUGAR AND PROCESSED FOODS
Research shows that the excessive intake of refined sugars and grains contributes to many chronic health issues. In order to stave off illness and reverse symptoms, limit your intake of refined sugars and grains. Both of these are found in highly-processed foods like shelf-stable cakes and cookies, candy bars, and other snacks. Read food labels carefully, and select foods with no added sugar (or very little added sugar). Try switching the sweetener in your morning coffee from table sugar to a natural sweetener like maple syrup or honey.
5. LOAD UP ON HEALTHY FATS
Healthy fats helps support brain and heart health while keeping you feeling full and providing your body with energy. Shoot for more omega-3s (from avocados, fatty fish, nuts and seeds, olives, sea vegetables, grass-fed meats, etc.). Keep in mind that low-fat and fat-free products contain a lot of added sugar and artificial fillers which have negative effects on health.
Gradually working toward change improves your odds of success. Instead of making several drastic changes all at once, choose to overcome one behavioral change at a time. And in the process, remember to be kind to yourself! Nourish your body with the “whole” foods that are healing, instead of restricting calories and relying on numbers or rules. And remember, taking baby steps are the key to success!
Wishing all of you happy and healthy 2020!
Health & Wellness, Weight Loss |
It is that time of the year again when many of us make our New Year’s resolutions. If your resolution this year is to lose some weight, get in shape, or to tackle your health, nutrition, or fitness goals, then I encourage you to look at it in a new way!
Instead of worrying about the numbers on the scale, what if we focus on our health first?
What if you could heal your digestive problems, clear brain fog, lift the clouds of anxiety and depression, decrease inflammation and pain, improve or reverse the chronic disease that you have been dealing with for years, and regain your energy back?
Food is medicine. What we put into our mouth directly affects our energy levels, our vitality, our longevity, and our overall quality of life. The kind of foods we eat plays a critical role in how we feel and how our bodies function. So instead of making your food choices in terms of just calories, I encourage you to look at food as a source of varied nutrients and a powerful tool against chronic diseases!
If you have been frustrated with different diets without much success, remember it is a lifestyle change, NOT a crash “diet” that gives you sustained results. As a matter of fact, most new diets only last a few weeks and trying to do too much too quickly is a recipe for failure. It’s taken years to get to where you are with your weight or a health issues, you’re NOT going to fix them in a matter of a few weeks.
Instead of making several drastic changes all at once, choose to overcome one behavioral change at a time. And in the process, remember to be kind to yourself! Nourish your body with the “whole” foods that are healing, instead of restricting calories and relying on numbers or rules.
Wishing all of you happy and healthy 2019!
Beauty, Health & Wellness, Nutrition, Skin Care |
The beauty industry is a multi-billion dollar industry as people spend tons of money on beauty products to look younger, radiant, and beautiful. I get asked on a frequent basis, “which cream/lotion/shampoo do you recommend for radiant skin, shiny hair, and strong nails.” The truth is that glowing skin, glossy hair, and strong nails don’t just come from bottles or jars. Most lotions and potions that claim to make you look years younger are oftentimes loaded with harsh chemicals and hormones, that eventually make it into the body causing hormone dysregulation and negative health outcomes. Many of those over-the-counter products especially those that say “wrinkle-free”, “wrinkle-removing”, “face lift in a bottle”, “going to look beautiful forever” kinds of creams – almost all of those have some type of hormone in them.
When it comes to beauty, most people think of it as something separate from health. Our skin, hair, and nails are connected to our bodies – whatever is good for our bodies is also good for beauty. We have to nourish our skin, hair, and nails from within, with a diet rich in beauty supportive nutrients from whole foods.
Which nutrients are needed for beautiful skin, hair, and nails?
These 8 foods are full of radiance-boosting vitamins and minerals that help maintain healthy skin, hair, and nails, as well as reverse or slow the signs of early aging.
KALE
High in vitamin C and K, this super-food can help with uneven skin tone as well as help dark under eye circles, both when consume internally and applied topically.
GREEN TEA
Contains a compound called epigallocatechin gallate, a powerful antioxidant that protects the skin from aging and skin cancers, and may repair damaged skin especially when applied topically
CRUCIFEROUS VEGETABLES
Vegetables in this class such as broccoli, cabbage, cauliflower, kale, brussel sprouts, and bok choy promote liver detoxification, resulting in bright radiant skin as well as help with dark circles and under eye bags.
PUMPKIN SEEDS
High in zinc and copper, this super food helps develop collagen and elastin to keep skin supple and firm. Copper also promotes production of hyaluronic acid, a fluid that makes skin look fuller and plumper. Zinc in pumpkin seeds help strengthen hair and nails and help with premature hair loss.
SEAWEED
Rich in compounds called fucoxanthins, protects the skin from early aging, and prevents wrinkle formation. Seaweed is also rich in minerals that encourage hair and nails growth.
STRAWBERRIES
Contains salica, a trace mineral that keeps hair and nails strong. It also improves skin elasticity and protects the skin from oxidative damage.
BEEF LIVER
Beef liver has one of the highest levels of vitamin A and biotin. Vitamin A is an antioxidant essential for skin health, and deficiency in which can cause poor complexion, acne, and large pores. Biotin helps improve skin appearance because it plays a major part in maintaining the health of our hair, nails and skin.
BONE BROTH
Rich in collagen, a primary building block for skin, and gelatin, important for the process of renewing skin cells, this food can help with wrinkles, sun damage, stretch marks, saggy skin, fine lines and other signs of aging.
Your hair, skin, and nails are a reflection of your inner health and wellness. Aside from lifestyle and genetics, what you eat and drink plays a critical role in the health of your hair, skin, and nails. Instead of applying expensive topical products on your skin, it would be more effective to first address the root cause of your symptoms. The best-kept secrets to beauty are not in a beauty shop or a makeup store – they are sitting right there in your kitchen!
Health & Wellness, Personal Care Products |
Do you use antiperspirant/deodorant on daily basis? Most people would say “yes”. Of course, you don’t want to smell like onions, and garlic – which is pretty understandable! What most people don’t realize that in an attempt to smell fresh and adhere to social norms, they are subjecting themselves to unwanted harm! This seemingly safe daily routine can have serious health consequences.
Did you know that most underarm antiperspirants/deodorants contain harmful chemicals which are linked to wide range of health problems including, hormonal imbalance, breast cancer, and Alzheimer’s? What you apply on top of your skin makes its way into your body. Especially when you wax or shave underarms, applying a product containing these harmful chemicals to that broken skin could be a bad news!
Majority of deodorants found at your local pharmacy or health and beauty stores have harmful ingredients that we must avoid. Here are the 5 harmful ingredients in your deodorant that you should avoid.
Parabens
Parabens are commonly used as a preservative to prevent bacteria growth in cosmetic products. Parabens act as hormone disruptor in the body and have been linked to breast cancer and reproductive issues.
Aluminum compounds
Aluminum compounds are used in the antiperspirant to clog pores and prevent sweating. Some research has suggested that these aluminum compounds get absorbed through the skin and increase a risk of estrogen dependent cancers.
Triclosan
An antibacterial agent which kills bad as well as good bacteria. Triclosan is a pesticide and a potentially carcinogen and is linked with host of health problems including skin irritation, resistant infections, as well as cancer.
Propylene Glycol
With daily use, this neurotoxin can accumulate and potentially cause damage to liver, kidneys, and central nervous system.
TEA and DEA
Triethanolamine (TEA) and diethanolamine (DEA) are known toxins and carcinogen that are banned in other parts of the world. These chemicals can get absorbed into the body and adversely affect your liver and kidneys.
What are the other safe and effective options?
There are plenty of deodorants in the market that don’t contain harmful ingredients and get the job done naturally. Please ditch your chemical-laden sticks in favor of a more natural approach. My personal favorite is Thai Deodorant Stone Crystal
This deodorant is made from crystallized natural mineral salts which kill odor causing bacteria and contains no harmful chemicals, oils, perfumes, or emulsifiers. This product is unscented, hypoallergenic, and works for solid 8 hours!
Another great and simple DIY trick I have found extremely effective is the mixture of apple cider vinegar (ACV) and water. Mix ACV with water in equal ratio in a spray bottle. Spray the solution on a cotton ball and wipe underarms. This solution completely eliminates body odor and keeps armpits odor free for 24 hours!
For those of you who sweat profusely and suffer with a strong body odor should try this mask once a week.
1 tbsp Bentonite clay or fuller’s earth, 1 tsp ACV, 2 drops of tea tree oil, and sufficient water to make a thick paste. Apply the paste underarms, let it dry for about 15-20 minutes, and wash off with water. This mask is extremely effective is controlling the excessive sweating and keeping the body odor at bay.
Your daily personal care and hygiene routine doesn’t have to take a toll on your health. And it certainly doesn’t have to be complicated, expensive, or difficult. There are plenty of options available to make your life easier and your health better!
Nutrition, Recipes |
Download your FREE Ramadan E-Book!
Ramadan is just around the corner, and I am just as thrilled as you are to experience both the spiritual and physical health benefits of fasting. Consider this guide a springboard to long-lasting healthful habits. Each page brings you dietary tips, delicious and nutritious recipes for foods and smoothies, as well as a 30-day printable planner to gauge your success. Let’s meet our health and wellness goals this Ramadan and make it the best Ramadan ever! Enjoy this guide and be sure to participate in the #RamdanReset challenge!
Dr. Batool Dawood
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