“You can’t pour from an empty cup.” “You can only love others as much as you love yourself.” “You are no good to others if you are not good to yourself.”
Golden words that have never been truer. Isn’t that how it was always supposed to be? So how did we get this so wrong?
Ok. Let me stop for a moment. I am not judging anybody. But, let me be clear! By taking care of you, it doesn’t make you selfish. It doesn’t make you greedy. It doesn’t make you arrogant. It doesn’t mean you don’t care.
It just means that you respect yourself enough to do the work to become the best version of YOU. So therefor, collectively as a society, we can all become better!
It took me years to understand this, let alone accept it. I am still not sure I totally get it. But what I do know is that when self-care is first on the to-do list, the list doesn’t seem so daunting.
One of my greatest pet peeves is hearing “I don’t have time.” What do you mean you don’t have time? We all have the same 24 hours. It is how we use that precious commodity that matters. When we get stuck in the notion that time is finite, we lose ourselves in the maze of excuses. Once excuses become part of our everyday vocabulary, health, peace, joy and happiness becomes a distant dream. Then the tsunami of failing health, mental fatigue, hopelessness and desperation hits.
We all HAVE it! We breathe it 24 hours a day. It is in our faces every minute. To say we “DON’T HAVE TIME” seems like a little bit of an oxymoron.
I know! I know! I am usually not this gloom and doom, but when it comes to prioritizing self-care, I have a pretty low tolerance of hearing excuses. Every single one of you is deserving of your “ME TIME,” but it is up to you to seize it. The spectrum of longevity and quality of living is determined by the time and effort you put into you.
It is not a luxury! It is a necessity! Self-care is an act of lovingly giving to yourself what you deserve without judgement or guilt. The path is different for each of us. In whatever way you replenish yourself, remember why you are doing it.
While in that “ME TIME,” remember to allow the flurries of joy to arise within you. Don’t silence it just because the task is finished or the clock tells you your time is up. Stay there. Enjoy that strange feeling, that familiar feeling from childhood when joy was all we knew and has now become a faint distant memory of adulthood. That’s where we are going. Back to that place where self-care wasn’t an option. It wasn’t something we had to choose to do. We just lived it. And we were so much healthier because of it.
Everyone has different ways of getting back there. Take your time finding yours.
The road for me continues to be under construction. Different phases of my life have offered different opportunities and experiences to become healthier. I am learning new ways of healing while unlearning old patterned ways of destruction.
I like to keep it simple.
As many of you may know I am a Friends freak. I watch very little, if any, TV. However, when I see that my fuel tank is getting close to ‘E’, I will watch a couple episodes of my most favorite show! During those 60 minutes or so, I don’t worry about what has been left undone or how much time I am “wasting” in mindless glare of the screen.
For me, those few precious minutes remind me of the 20-something year old girl that is still within me and the carefree spirit she once danced through life with. That memory reminds me that no one has taken anything from me. I had just forgotten that part of me that was buried deep into the caves of other people’s expectations of me.
When I give myself permission to climb out of that burial site and allow myself to experience that joy, an internal glow of warmth takes over and it reminds me that I am enough just as I am – and that all is ok and all will be ok.
And all of this because I gave myself 60 minutes to live, laugh and love. That feeling is what healthy living looks like.
Some of the other ways I utilize self-care in my healing are:
- Strength train 5-6x/wk. If one long block of time is not possible, break it up into 3x-10 minute sessions throughout the day.
- Meditation daily. This is a work in progress. Currently only doing it for 5-7minutes/day.
- Read one page out of any book.
- Look at my reflection in the mirror and tell myself one positive affirmation a day-OUT LOUD. This one is weird in the beginning and will take some getting used to. It is one thing to say it in your head, but it is another thing to say “You are total awesomeness” out loud. But trust me, it will change your day.
- Stretch for 180 seconds before bed. Notice how I didn’t say three minutes? Why? Because our thoughts will immediately tell us we don’t have time. But when we hear ‘seconds’, it is like, ‘oh, I can totally afford to take out a few seconds.’ Outsmarting the mind is the only way to recondition our engraved societal thought patterns of ‘I can’t’; ‘I don’t have time’; or the ‘go big or go home-all or none’ mentality.
- Every month, do ONE thing that scares you. Now why would we do something that is going to skyrocket your cortisol levels? Because when we do what we think we can’t, we realize just how capable we are and this will cause the endorphins to multiply exponentially.
As you can see, I try to keep things simple. It only takes spending a few minutes with yourself every day. Here are some other fun easy ideas:
- Sports games with friends
- At home mani-pedi
- At home spa day
- Diffusing essential oils
- Sleepovers with your BFF’s-Pillow fights and all-nighter movie marathon allowed
- Bubble baths
- Head oil massages
- Sidewalk chalk art
The possibility to be creative is endless. Doesn’t matter what you do. Just do it.
I used to write out complicated timelines and elaborate visions of how I was going to take the ‘best’ care of myself. They often required more time or more planning and if just one thing didn’t go according to plan that day, my whole intention was derailed. I would find myself in a fast tailspin towards mental and physical collision.
I have learned that when healing is kept simple, more space is available for us to learn, play and enjoy the experiences.
If we are patient enough, we will learn that the open grounds of life’s experiences will lead us to health and healing. When we truly begin loving ourselves and all of our perfect imperfections, we begin to love everyone around us just the same.
And that my friends, is what we call SELF-CARE.
Self-care is a mosaic of your best work: a one-of-a-kind masterpiece of infinite potential buried under the misconceptions of other people’s perceptions.
YOU DO YOU! Because there is no one else like you!
Be safe. Stay healthy.
Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.
We all know it is coming. We fight it tooth and nail. We don’t give into the relentless annoyance of it. But yet, somehow it always seems to have the upper hand. And by “it”, I mean your metabolism or lack thereof.
How is it that three little numbers makes us lose so much sleep?
Before starting yet another dieting spree, let’s take a step back and understand what metabolism is and how it changes through the aging process. If we don’t understand it, we can’t change it.
Metabolism is a “series of chemical reactions that sustain the living state of organisms and cells.” Metabolism can slow one to two percent each year after the age of 30.
Nutrition is the KEY to metabolism! Carbohydrates, protein, fats, minerals and vitamins comprise the majority of fuel needed to keep metabolism operational.
Let’s take a brief look at how each one plays a role.
- Carbohydrates: This includes starch, sugar and fiber. When eaten in moderation, carbohydrates are broken down to fuel metabolism.
- Protein: Proteins are the main tissue builders in the body. They are part of every cell in the body. Proteins help in cell structure and function. They are also vital in supplying nitrogen for DNA and RNA genetic material and energy production.
- Fats: Fats produce twice as much energy as either carbohydrates or protein. They help form the cellular structure, help absorb fat soluble vitamins and provide a reserve storage for energy.
- Minerals and vitamins: Minerals do not play a direct role in energy needs but play an important role in metabolism. Vitamins are essential compounds that the body doesn’t produce and therefore relies up nutritional intake.
What are some other potential causes of a slowed metabolism?
- Hypothyroidism and other endocrine issues
- Inadequate sleep
- Chronic stress
- Exogenous hormone intake
- Hormonal imbalance (low estrogen and testosterone)
- Medication side effects
- Excess supplement intake
- Excess fat intake
- Calorie deprivation
- Low muscle mass
The good news is that there are ways to naturally increase our metabolism. But first understand something. Chasing after a “goal” weight or “ideal” size is unrealistic and can lead to frustration and disappointment. The scale doesn’t take in to account skeletal density, muscle mass or fat reserves. It only tells you an absolute number, a number which is false and misleading.
Don’t panic yet. We are not doomed forever. Here are some simple ways (many of which we have seen before) to raise your metabolism.
- Assessing the Resting Metabolic Rate (RMR). The Resting Metabolic Rate test (RMR) determines the amount of calories your body is using at rest. The results of a Resting Metabolic Rate test can tell if you have an increased or decreased metabolism, and if your body primarily uses fats or carbohydrates for energy. This information can be used to determine the amount of calories you need to eat each day to maintain or lose weight. The testing is done by breathing into a mask that measures your Oxygen –Carbon Dioxide exchange.
- Increase muscle mass. Strength training three to four times a week is mandatory when trying to increase metabolism. Developing and maintaining muscle mass allows the RPR to increase. Every pound of muscle uses approximately six calories a day to sustain itself, while each pound of fat burns only two calories daily.
- Eat. Calorie deprivation causes the body to go into crisis mode. As a preservation mechanism, the body slows down its metabolic response by storing fat and calories. Adding protein to every meal allows a constant release of glucose and maintains insulin regulation.
- Drink up. Dehydration is the killer when it comes to a slow metabolism. Calories need water to process. Even small levels of dehydration can cause a slowing of the RPR. Try for a goal of 90oz/day. If you struggle to get down your daily water quota, consuming fresh fruits that contain natural water is a great alternative.
- Sleep. Think of sleep like pulling into the gas station. We have to bring the car to a complete stop before we can fuel up. Just the same, sleep forces us to stop so that the body may refuel. If we compromise on sleep, we wake up on an empty tank of gas and expected to go the same distance as if the tank was full. Not possible. To sustain life, the body saves energy by decreasing metabolism.
- Question your medications and supplements. Just because it doesn’t say it on the package insert doesn’t mean it can’t happen. Assume everything going into your mouth is the cause until you proven otherwise. See what lifestyle changes you can make that could help you get off of prescription drugs.
- Maintain zero expectations. Our body will never be how it was in our 20’s and 30’s. So how can we expect it to respond in the same manner? Don’t be disappointed because you lost “only three pounds”. Be happy you didn’t gain three pounds. Body fat percentage, changes in clothing fit, how you feel is the REAL goal.
Don’t set yourself up for disappointment by looking for a solution under every advertisement. In the US, the weight loss market is a billion dollar industry! If these companies claim to have the answer, then how come we are still the most overweight nation? These are empty promises. The diet pills, the latest calorie restricted programs that leave you emaciated and crabby, the guaranteed “to lose 20# in 20 days” nonsense. THEY DON’T WORK. Don’t waste your money. Our parents and grandparents didn’t seem to struggle as we are now. So how come it is the topic of almost every conversation? What was once a simple seamless process of aging has now become a race against who can promise the fastest results.
If we stop for a second and reflect, in every moment of life our bodies are in constant conversation with us. The symptoms we experience are the body’s attempt to get our attention. A slowed metabolism isn’t something to become consumed by. It is an opportunity to live a healthier lifestyle. Rather than trying to “fix” it, listen to what it has to say.
There is no fast way to lose weight. Let me repeat….there is no fast way to lose weight. Dropping weight faster than the body can handle is a sure fire way to crash the metabolism to an all-time low.
Be gentle and patient with yourself. No matter what the scale says, you will always be worth more than those three little numbers.
Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.
As I sat down to write this month’s blog on natural remedies for allergies, I thought, “That’s easy. Stay indoors. Move out of St. Louis.” Done. That’s the easiest blog I have ever written. Especially since we got another shot of winter weather this week.
But nothing can be that simple, right?
As always, it is important to understand what is happening on a cellular level before intoxicating it with medicines it may not need. Medications can interfere with the body’s natural immune response and alter pH balance.
An allergy is defined as a hypersensitive response to anything that enters the body or touches the skin. The allergen could be environmental, food, chemicals, heavy metals, or anything your body deems as foreign.
Once the allergen enters the host, it causes an activation of an immunoglobulin called IgE. Although everyone has IgE, those prone to allergies produce them in larger quantities. The allergen then binds to the IgE receptors. This binding triggers a “degranulation” of mast cells and basophils. Degranulation causes the mast cells and basophils to break open releasing histamine. Histamine is responsible for all of those classic allergy symptoms that keep us from feeling our best.
We all know those pesky symptoms and if you live in St. Louis, likely you have experienced a majority of them. So let’s skip over to the important stuff.
Aside from the standard treatments of an antihistamine, eye drops, nasal spray or the ultimate allergy shots, let’s look at some natural ways that may provide relief.
- Avoidance. While this may seem obvious, there is much more we come in contact with then we realize. Allergies are not all from pollen, grass or mold. With a weakened immune system, one can become sensitive to day to day exposures (i.e. household products, foods, daily use chemicals etc). Assume everything and anything is contributing to your symptoms until proven otherwise. Begin an elimination process by taking out one allergen every 2 weeks.
- Eat an anti-inflammatory diet. Eating foods that are more alkaline help restore pH balance and thereby strengthening the immune system. Foods such as garlic, lemons, green leafy vegetables, bone broth, coconut milk, almond or almond milk are great sources.
- Apple Cider Vinegar. ACV has some promising clinical response to decreasing cellular inflammation. Add one tsp in a glass of lemon water first thing in the morning at the onset of symptoms or add one tsp in your Netti pot solution.
- Netti Pot. There is nothing like clearing out the nasal passages with good ole saline. I like to call the Netti Pot “IV fluid for the nose.” Word of caution: make sure to use distilled water. Tap water is contaminated with chlorine and fluoride that can aggravate the sinus passages.
- Essential oils. Dr. Axe has provided great tips for use of oils. Oils help by reducing inflammation and improving detoxification of harmful bacteria, parasites, microorganisms and toxins that can trigger an attack. An all time favorite is eucalyptus oil. Add few drops into a Netti pot solution and diffuse it in each room. Or mix with coconut oil for a topical saav. Homemade “Vicks” with the added benefit of smelling minty fresh.
- Healthy gut. Healthy life. And there it is again! Everything comes back to the lumens of the GI tract. Eliminating gluten, dairy, soy, and sugar goes a long way in controlling those sniffles.
So, next time you long to be one with those peonies, give these tips a try. It is a whole lot easier than moving across the country.
Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.
In 1984 Naltrexone was approved by the FDA in the US for the treatment of opioid addiction, when used at doses of 50mg to 100mg per day. Acting as a pure opioid antagonist, naltrexone in higher doses blocks the effects of endogenous endorphins, that are seen in our own natural endorphins as well as those in drug abuse. Used in opioid overdose and opioid addiction, naltrexone suppresses the “high” experienced with drug use as well as helping minimize withdrawl symptoms in patients going through opioid recovery.
During the peak of the AIDS epidemic, researchers noted that when naltrexone was given in small doses to HIV/AIDS patients, T-cell levels improved! The increase in circulating T-cells helped regulate the immune system and thereby slowing down the disease progression.
It was this discovery that led to further research on understanding exactly how LDN, also known as low dose naltrexone, could be used in clinical practice as one of the greatest treatments for immune support and restoration.
Since LDN works on the deep cellular receptors, it proved difficult to find consistent ways to measure data and therefore not a lot is known on the EXACT mechanism by which LDN works. Due to the limited clinical trials, LDN could only be studied anecdotally by following the patient’s clinical response to treatment. Because of this, LDN never made it to main-stream medicine, until now.
Recent clinical research has shown that LDN, in doses of 0.5mg-4.5mg, although a pure opioid antagonist, does not appear to suppress the endorphins as seen in the higher dose, but in fact, has shown to stimulate the T-cells within our immune system.
According to LDNResearchTrust.org, LDN
- Causes increased endorphin release
- Increased endorphins that modulate the immune response
- Reduced the speed of unwanted cells growing. Dextro-Naltrexone is an antagonist for at least one, if not more immune cells
- Antagonizes “TLR,” suppressing cytokine modulated immune system
- Antagonizes TLR-mediated production of NF-kB – reducing inflammation, potentially downregulating oncogenes
Taking Naltrexone in larger doses of 50-300mg seems to negate the immunomodulatory effect by overwhelming the receptors, so for the effect to work, the dose must be in the range of 0.5-10mg, usually maxing at 4.5mg in clinical experience.
Since LDN will only block opioid receptors for three to five hours, the body experiences a rebound effect which greatly increases the production and utilization of endorphins. Once the LDN has fallen off the receptors and excreted, the increased number of endorphins bind to the now more-sensitive and more-plentiful receptors. As a result, these new and improved receptors assist in regulating cell growth, promoting healing, reducing inflammation, and increasing immunity and autophagy.
So what does this mean for you or me?
A few years ago, I began noticing that many of my patients were being treated with LDN for SIBO/Leaky Gut Syndrome by the Gastroenterologist. In the following months, Rheumatologists began prescribing it to help treat Auto-immune conditions. What I observed was that when LDN was added to their other medications, overall severity of symptoms and relapse rates in health drastically reduced. I was truly dumbfounded and confused as to how a medication in lower doses that was used to treat opioid addictions was life changing in autoimmune conditions.
I began my research into this potential “miracle” treatment. Given that LDN is not used in mainstream medical practice, it made me a bit leery to begin prescribing it, but it did not stop me from learning everything I could about it.
In March 2020, when the pandemic first began, I was so troubled to see young healthy individuals affected by the virus to a degree that you would not normally expect. Why would they have this much of a hyper response of their immune system?
The great Dr. Fauci explained it so eloquently. When the virus enters the host (us), it triggers varying responses in our immune system to be able to fight off the virus. This is normal. This is what the body is supposed to do. Some systems may have a small inflammatory response, while others have a massive explosion of their cells.
Think of this analogy: a small fire (the virus) occurs while you are cooking. Putting the fire out with a glass of water (normal immune response) would take care of it without causing any serious issues (mild symptoms). However, if the pipes burst and flood the whole kitchen (severe Covid symptoms) in response to such a small fire, then we have bigger problems (ventilator, death, Covid long-hauler syndrome.)
In essence, the immune system is our built-in sprinkler system. It helps put out any fire that occurs in our bodies.
Exercising, adequate sleep, limiting processed foods, minimizing stress, avoiding excess alcohol etc. keep the fire from being created.
However, due to aging, genetics, poor health choices, medical conditions etc, the immune system finds it difficult to handle even small imbalances and begins to over-compensate the response by releasing excessive cytokines and other chemicals that cause a degree of inflammation that is out of proportion to the minor problem that occurred.
The over production of inflammatory components disrupts the natural defense mechanisms and begins signaling to attack our own cells. The body gets confused as to who is the good guy and who is the bad guy, so it attacks anything that comes in its way. Hence the term AUTO immune.
The vicious cycle of inflammation-attack-inflammation-attack causes cells to mutate and develop into what we know as the disease state. This mutation further weakens our immune system which makes each cycle of inflammation worse than the one before.
So how do we stop this hamster wheel of destruction? That is the million-dollar question. No one has the definitive answer, but LDN has some promising scope.
Months into the pandemic, the science community began to develop some understanding of the nature of Covid’s behavior. However, my attention and worry turned to the potential long-term effects of the attack on our immune system, irrespective of the severity of the symptoms one experienced.
Have you ever wondered why everyone you know suddenly is affected by some form of autoimmune?
Much research is focusing on “Post Infectious Inflammation” as a potential cause of the rise in autoimmune conditions in the last decade.
Remember when you were a kid and were diagnosed with mono or were around your friends who had it?
One theory is that the Epstein-Barr virus, the virus that causes mono, triggered an initial immune response to the virus. Rather than clearing the body of the virus, the EBV remained dormant in the immune system. When there was an external (environmental or lifestyle choices) or internal trigger, it activated the immune system years after the initial infection. Once again, it was our immune mediated hyper-response that led to a decline in our T-cell function. Similar findings were also discovered in post Ebola and SARS infections. This is the same pattern being seen in Covid long-hauler phenomena.
The decline in T-cell functioning is thought to be the epicenter of where disruption and breakdown of the body system begins affecting every organ and every disease process.
I am extremely terrified of what this virus could be doing to our immune systems 5-10-15 and even 20 years down the road. The idea is not to live with the worry of ‘what ifs.’ But if we can understand other viruses’ response to our bodies, maybe we can do the same with Covid.
The symptoms we experience on a day to day basis – headache, weight gain, vision changes, joint pain, problems sleeping, GI issues, hormonal imbalances, and the list goes on and on, is thought to be a step from the exaggerated immune response.
Even as we identify the “cause” of those symptoms, why did the “cause” even happen? Let’s say you have been having weight gain and after blood work we identify the weight gain is coming from low thyroid. So we have an answer to the weight gain, but do we have an answer to why is the thyroid not optimally functioning?
That is how deep into the cells we need to go. LDN is helping us find and fix the cause for the causes at the root – where the real healing occurs – in the immune system. That is where we need to go. We are not just going to the root. We are going to where the seed was first planted.
On January 28, 2021, a double-blinded placebo-controlled study testing LDN 4.5mg in Covid long haul patients began. The study is scheduled to finish August 2021 with preliminary results 12 weeks from the start of the study. Early indications look promising with patients reporting mild improvement in fatigue and muscle aches. That is a start!!
After seeing the results my patients were having with the LDN and after hours, months and even years of LDN research, I felt confidant to begin prescribing it to patients I felt could greatly benefit from the additional immune support.
Since LDN is not commercially available in the lower doses, it must be compounded at an accredited compounding pharmacy.
Doses can start as low as 0.25mg/day, as tolerated and titrated weekly as tolerated until reaching optimal dose of 4.5mg/day.
For some, the optimal dose may not be as high as 4.5mg/day. The body may respond at 1.5mg or 3.35mg. There is no perfect dose. As long as there is clinical improvement, the dose will remain effective for safe long-term use.
LDN is also used for many autoimmune conditions, MS, various cancers and a wide spectrum of other disease processes.
While LDN certainly does not replace the current standards of diagnosing and treating, nor do I believe this is the “one” pill to fix everything, I remain cautiously and excitedly optimistic.
While nothing can ever take the place of our bodies’ own power to heal, it is nice to know that there is something out there that can potentially help take healing beyond the root of the problem and into where the first break occurred.
There is hope!
Stay well. Stay healthy. Stay present. And remember, just breath.
It is all ok! We got this!
According to the CDC, someone has a heart attack every 40 seconds while one dies every 36 seconds. Coronary artery disease, caused by arterial inflammation and plaque deposits, is the number one cause of heart disease in the United States.
It is so important to take heart health seriously. The greatest risks for coronary artery disease are obesity, significant tobacco and alcohol use, sedentary lifestyle, consuming a diet of processed foods and living in a chronic state of stress. These are the stereotypical images we see in doctor’s offices, magazine covers, pharmaceutical advertisements and even people in our own lives. We are all at risk and we must work to minimize those chances.
While we can’t prevent everything, we can at least try!
The disease process begins with microscopic cellular damage. We may often have no symptoms or mild symptoms, which we will likely dismiss as a nuance. However, as the damage becomes more intensified, the symptoms become more pronounced until we can no longer ignore it. Given the great mechanism of the human body’s ability to heal and regenerate, many diseases can be brought under control and even reversed. But why wait and get to the point of damage control?
February is all about the heart! The heart of Valentine and the heart of YOU!
Making good lifestyle choices has been engrained into our psyche. It is not enough to know that it is important. We must know WHY it is important. Understanding what is happening on a molecular level will make being disciplined in our day to day living a bit easier.
Let’s talk about some of the ways we can minimize our risks of heart disease.
- Physical activity. According to numerous NIH studies, exercising consistently lowered LDL (bad cholesterol) and increased HDL (good cholesterol) levels. Another study showed regular exercise at a moderate intensity decreased platelet aggregation thereby decreasing the risk of clotting. An active lifestyle also aids in vascular remodeling and angiogenesis. This phenomenon allows for greater blood perfusion to all tissues and organs while decreasing the chances of ischemia. Some of the more commonly known benefits to exercising are lower BP, lower glucose levels, better weight control and overall reduction in cortisol. Undeniably, numerous studies and data points show a direct link between sedentary living and increased risks of heart disease. So, lace up and start moving.
- Diet. We all know processed foods are not good for us. But what exactly is happening at a cellular level with consumption of high fat foods? There is still much debate on the “perfect” heart healthy diet, and that is in part because of the varying ways crops are grown and harvested in different parts of the world. Let me explain. Our food system was once dominated by local markets with little modification to the crops. However, our modern food chains, depending on the part of the world, have fallen into the hands of government regulations as a part of a global business endeavor. This transition has led to changes in processing, packaging, and distribution of our food source. Hence the term GMO has become a household name. That is not to say that everything we put into our mouths is bad. We just need to become educated on how our food crops are grown. According to an NIH article, “a large Danish prospective cohort study of the impact of replacing saturated fats with high-GI carbohydrates found that when high-GI carbohydrates replace saturated fat, myocardial infarction (MI) risk increases 33%.” Refined carbohydrates, saturated fats, excessive sugar intake, low protein and fiber diet have been shown to increase blood sugars that can lead to diabetes. Excessive glucose in the blood stream increases the likelihood of platelet aggregation and thrombosis. While we do not need to deprive ourselves of our favorites, we must understand that daily indulgences can increase the risks. So rather than worrying about which diet is the right one, focus more on taking out the processed foods. Remember, shop local and know your crops.
- Minimize supplements. The jury is out on this one. I believe ‘less is always more’. Many ads convince us by taking multitude of ‘natural’ supplements we can ‘prevent’ diseases from occurring. Since most supplements have not been FDA approved, we do not really know how ‘pure’ the ingredients are. And what’s not to say that some of the fillers used to bind the supplements, couldn’t in some way increase our risk to the heart. I see so many patients come in with bottles and bottles and bottles of supplements in hopes of maintaining optimal health. Wouldn’t it be fantastic if that were the case? But the secret to longevity is not by putting more things into our body, it is taking things OUT. Our bodies are equipped with everything it needs to heal and reset and knows exactly what to do. Why jam the process by adding ‘extras’? Vitamin D, Magnesium, Omegas, Aspirin all have their place and do provide some protection. My concern with supplements is while it may claim to help now, what happens in five or ten or fifteen years? What if it is later proven that they do more harm than good? We do not know that. It is a calculated risk. But if we give our bodies a chance to restore and protect with its own natural mechanisms, it won’t let us down. We just need to do our part by making the right lifestyle choices. Exercise, eat clean, sleep, sleep, sleep, hydrate and decrease stress levels.
- Calm the mind. This one will take lots of practice and conscious effort. Stress causes our bodies to mount a defense against the oncoming attack. This defense triggers inflammatory chemicals to be released into the system. While these components play a vital role in protecting the immune system, it comes at a price. The cost, cellular inflammation, and DNA mutation. Translation? The start of a disease process before even a single symptom is felt! We all know what those stressors look like – not getting enough sleep, becoming physically over exerted, staying in constant states of worrying, holding onto to things that are not for us to carry. But all is not lost. Take a step back and ask yourself, ‘how did I get here’? Here – to this place of scurry, hurry and worry. Was it worth it? IS it worth it? Did it get me to where I thought I wanted to go? Or have I dug myself in deeper? My guess is the latter. It is awesome when we become aware of what we have been carrying and even more powerful when we choose to set down that burden. The inflammatory effects of stress are real people! Just because we can’t see it, doesn’t mean it won’t jump out of the closet one day. But we can lower this fury. How? By literally taking a deep breath. Begin to spend time in activities that will help lower the anger of the adrenal glands. It only takes five-seven minutes a day to do this. Try this:
—As soon as you wake up, instead of checking your social media posts, sit up in bed for few minutes with your eyes closed and envision your cells happy and joyous. Create how you want your day to look.
—Another way is when you are brushing your teeth or in the shower, choose a mantra and repeat it until you finish that activity. Some of the mantras I have created for myself, “My body is the vehicle that helps me live my dream. And I need to honor that purpose.”
“My health is important because it is through my body that I can serve others in ways they deserve.”
“When I invest in my health, I invest in living my life’s purpose.”
“Healthy living doesn’t have to be hard if I choose to live in simplicity.”
You get the point. These are just some I play around with. Some days, affirmations occur on the spot. Just go with it. We must not underestimate the power of the spoken word and its effects on the cells which will rise up and match those healing intentions.
—Meditation, Tai-Chi, Yoga, Pranayama, Essential Oils are some simple resources that can be utilized. However you choose to focus on you, just choose wisely and lovingly.
Writing this blog was a bit of a challenge because I wanted to include just enough data to convince you and me why we should be doing a better job of taking care of our health without sounding like a medical journal regurgitating volumes of stats and case studies.
With every article I write, I always learn something new. But this month was different. This month, I was inspired.
Reading the extensive NIH studies and the concluding data, I was utterly astonished as to just HOW much our simple choices can make a profound difference, good and bad. I have become inspired to be a bit more conscious of my choices and not take for granted every heartbeat.
While we can’t prevent everything, we can at least try.
Happy Heart Month to you all!
The New Year is often seen as a lighthouse for new beginnings and new possibilities. A time where mistakes of the past year become the lessons for the future. For some, it is a victory lap for overcoming the impossible. It is a new chapter waiting to be written. January 1st represents moments of hope, healing, promises and possibilities. While it is still all of those things, it is just going to look a little different this year. More work will be required of us, but the growth will be magnificent and better than anything we could have ever imagined.
One thing about the New Year I could never understand was the concept of “resolutions.” To me, when I hear resolutions, it makes me feel I have something to resolve. What if I don’t have anything that needs a resolution? Then what? Where do we go next?
My literal interpretation of that word always felt so discouraging so I never made any.
Instead, I began calling them “New Year’s Intentions.” It may seem like such a trivial change, but it holds a much deeper meaning. Intentions have no end or no beginning. They can take on any form and never lose their value. Intentions convey to the Universe that you are ready to receive all that is deserving of you.
New Year’s intentions won’t fade by the end of January, because they originated out of an abundance of your very thoughts, feelings, words and actions. It will always remain with you and a part of you.
Trust me! Try setting intentions this year!
Yours may look different than mine, and that is fantastic! A garden is more glorious when all flowers are not the same!
As I do every December, I spend the last few weeks of the year thinking about not just what I want from the year ahead, but also what I can give back to make the world feel a little less pain.
I have always believed that we don’t need to be on the frontlines to make a difference. When we are centered, the steadiness of our true intentions emits energies of high vibrational frequencies that help in the healing process no matter where we are.
Remember, when creating yours, keep it simple. You don’t have to have an extravagant end point.
Simple. Sustainable. Steady.
So how about we set a few intentions, right now, together? Here are just a few of my intentions for 2021 and beyond:
Affirmations. What we believe, we live. After years of epic failed attempts, I am finally beginning to accept that self-judgment only leads to spinning our wheels further into this incessant pool of negativity. It gets us nowhere! So why do we do it? This year I am choosing to change all of that. Every day, I look in the mirror and tell that reflection staring back at me ONE positive way she is making a difference in the world. When we think positive thoughts, we believe them. Our actions are manifestations from that single thought. That single affirmation results in a surge of neurotransmitters that leads us to feel happy, hopeful and joyous. YOU ARE ENOUGH. Three of the most powerful words. Say it often enough and you WILL believe it. When we believe in ourselves, we will do everything we can to stay healthy and support that awesomeness.
Meditation. When I first stepped foot into the mandala of the meditation circle, I was scared of what I would find within myself. I wish I could say I am as disciplined in my meditation practice as I am in my workouts. I still meditate once a week, but to truly reap the benefits of the practice, I am lovingly guiding myself to a daily habit. It is no longer fear that keeps me off of the mat. It is pure laziness!! Meditation has healing benefits that have been consistently proven time and time again. So why not do it? I think part of it is the uneasiness of sitting in silence with our own thoughts. Not knowing what truths could emerge is a little unsettling. But when we release that control, meditation is ONE of the very best resources we have to living a healthy life. My intention is to sit for FIVE minutes daily and turn off the world. Try it! I promise it will change your life and your health.
One new thing a day. Anyone who knows me, knows I am a diehard Friends fan. I can recite any line from any episode from all 10 seasons. So, this next intention is a tribute to the episode “The One With All The Resolutions” where Ross decides to try one new thing a day. I started thinking about that and thought, why not? We are so used to living in our comfort zones and anything outside of that safe air space scares us. But doesn’t growth, healing, joy and happiness come from new experiences? I decided the “new thing” doesn’t have to be anything big. For example, I put the spoons in a different drawer than normal or I put my left sock on before my right. This seems so silly, especially with everything going on in the world. But just in the last couple weeks of trying “one new thing” I have started appreciating the small things that I so often took for granted. It is doing a puzzle for the brain. I find I have to slow down and concentrate because I am no longer operating on auto pilot. I just smile and giggle at the simplicity of having to think for a second or two before putting on the left sock before the right. How truly simple healing can be if we just move past home base. Finding the courage to trust new experiences leads the way to making greater changes in our lives.
Journaling. This may not excite some of you out there, but hear me out. You don’t need to be holding a pen and paper to journal. Yes, while scripted words offer a cathartic release, any form of artistic creation can do the same. We don’t have to be an artist or master creator to express those visions we dream. A box of 24 Crayola crayons and a $2 coloring book is journaling. Organizing your desk or closet is journaling. Trying spontaneous recipes is journaling. Wearing mix-matched socks is journaling. Typing a letter to Mother Nature is journaling. To me, ANYTHING that allows a passionate expression of oneself is journaling. Dancing, for me, is my everything. I have used the power and grace of movement in dance to convey things that words couldn’t match. But this year, I wanted to learn other ways to speak the language of expression. This one is a work in progress. The perfectionist in me is learning to let go of how I think the outcome should be and just give myself permission to be “perfectly imperfect” in the process of creation. As with all of my other intentions, I wanted to keep it simple. What’s simpler than a box of crayons and a blank sheet of paper? A canvas for unleashing the imagination of all of our thoughts and feelings and being free to express in a way words can’t is the healing power of journaling.
When I was thinking of topics to write on this month, these were the furthest things in my mind.
I could have played it safe and went the conventional route by promising myself to drink more water or get to bed 15 minutes earlier or resist that last cookie, but I wanted to see what would happen if I went unconventional.
I am not saying those things are not important, because they are! I knew that taking a detour through the scenic route would lead to new experiences and greater learning. After all, I was still going to the same place. How I got there was not as important as the fact that I reach safely, even if it takes a little longer.
Thank you for allowing me to share with you this new journey and I hope it inspires you to look at yours in a different light.
All roads lead to the same place.
2021-A year of hope. A time of healing. Here is wishing each of you a very Happy New Year!
Oh boy. Where to even start with this one? I don’t think even Steven Spielberg could have scripted something as wild as the reality of 2020!
While my goal for the monthly newsletters/blog has always been to try and bring some level of awareness that can be used for the betterment of health, this month I wanted to take the opportunity to reflect on what can only be described as the “bizarreness of 2020”.
There is nothing more I can say that hasn’t already been discussed, felt, expressed or lived.
So if you will allow me, I want to share some of my most heartfelt experiences of 2020.
With nine months of living this altered reality, and a vaccine within reach, the body has endured and persevered through days and nights of uncertainty, clinging to the belief that the morning would bring new hope and new healing to the planet.
No one would argue that it has been a relay of stress between the mind and the body, both hoping to cross the finish line just as strongly as it had started. There were those days when the physical body could no longer withstand the pressures . But, in order to keep going, it had to rely on the power of the mind and its affirmational thoughts. Then there were days when our thoughts plummeted, taking the body down with it. As the mental and physical fatigue began to wane on our spirits, all we could do was hold onto the belief and the resilience of the healing power of the mind-body-spirit.
No doubt, our physical, mental, emotional and spiritual well-beings were tested under the pressures of uncertainties and unimaginable grief. The unforeseen force of the pandemic has led to cracks in the pillars of our foundational existence.
But it was THIS break that helped open us up into a space that has been untouched, unseen and rarely spoken about.
That place of which I speak, is the space where healing, growing and living happens! That place where we are completely whole and perfect just as we are. It cannot be seen or understood. It can only be experienced in the flow of stillness. That place is the gift of the PRESENT MOMENT.
Our world and the life we have created has become a hamster wheel of unrealistic perfections. Yet, we jump in, with the hopes that happiness can be found in the spinning fury of life.
As tragic, heartbreaking, and devastating as 2020 has been, I wanted to go into that place of stillness and reflection to see what it was all about. I wanted to open the door I rarely even, if ever, place a hand on because I haven’t slowed down enough to even know that it exists, let alone turn the handle. So how did I do this? I consciously slowed my pace of living. I halted the unrelenting rapid fire negativity of thoughts. I told myself that breathing was good and to stop holding my breath. I welcomed the deafening silence. I embraced the anxious feelings of the unknown. And I worked to release the ideals of perfection that I felt I had to rise up against to be deemed worthy of anything. I didn’t do this to prove something. I did it so I could know what real unconditional healing looked like. I wanted to see what was behind that door. A door I often walked past because I was always in a hurry to get to the places where I thought joy, healing, and happiness was waiting for me in the future.
But what I had not realized was that I had already arrived at that place. It was a part of me, always has been and always will be. We live it and breathe it every second. We just didn’t realize how perfect that MOMENT in the PRESENT was.
When I could no longer keep up with the pace of unrealistic expectations, mine and others, I had no choice but to slow down, look within and open my eyes to the vastness of how beautifully the mind and body could co-exist. No competition. No hierarchy of being better than the other. The body in all of its imperfections and the mind with all of its doubts existed as one’s ying to the other’s yang.
This is exactly how life, health and happiness should be!!!
I was able to immerse myself into these profound discoveries because the Great Pandemic of 2020 allowed me the grace of time to search for another way of healing that didn’t involve yet another prescription or yet another detrimental side effect. There had to be another way to health!
When I finally took my body and mind off of autopilot and became more present with myself, I began to truly understand that our immune systems are beautifully integrated into a circuit designed to succeed.
But when we put things into our body that “clog” the pipes – processed foods, poor sleep habits, excessive worry, lack of exercise – the system breaks down.
The answer to a balanced body and peaceful mind is not to add “more” medications, pills, diets or fads. We must clear the pipes that caused the dysfunction in the first place.
Covid has given us an opportunity to slow down life so that we can choose to spend time with ourselves and enjoy our company. We can get excited about increasing our physical activity or learning healthy cooking because we know its rewards are 1000x-fold. We can begin to understand the importance of breath control and how synonymous oxygen is with the quality of living. We can give ourselves permission to rest our bodies without feeling guilty, but still maintain good sleep hygiene. We can finally learn how to eliminate the word “unworthiness” from our vocabulary, and begin living consciously in the present with the little things so that we may once again find the joy in doing nothing.
I have been practicing medicine for over 20 years and in that time I have seen a collage of illnesses and its cures. But never have I seen as much inward healing as I have in the last nine months.
I have had patients who have had a rough physical and emotional year, but never before has our approach to treatment been so different as it has been in 2020. We cherished the extra time we got to talk about the role of meditation in healing or the use of essential oils or how less is more when it comes to everything.
The stories they shared, the worries they faced, the discoveries they made allowed us to work together to heal whatever issues were plaguing them at the time. I understood their fears, because I was living them too.
2020 has helped slowed down the hamster wheel just long enough for us to jump off and take a tour of the places within ourselves we never even knew existed.
No doubt we are missing the softness of the human hug or craving the string of selfies instead of having to settle for screenshots of our gallery of friends. Absolutely, we can’t wait for the day when we can take the trips that were planned back in 2019 that have been put on hold or rejoicing in the celebrations of New Year’s, Valentines, St. Patrick’s Day, Easter, Mother’s Day, Memorial Day, Father’s Day, Children’s Day, Grandchildren’s Day, 4th of July, Labor Day, Halloween, Thanksgiving, Christmas and all those other days in between that we once took for granted. It will happen! But until that day comes, let’s spend it in the presence of our own company.
Unfortunately it took a pandemic for us to feel that we are worthy enough to spend time with ourselves.
Self-reflection is not about seeing our flaws. It is about accepting the perfect connection between our mind-body-spirit.
Positive thoughts lead to eradicating diseases. Healthy body leads to a purified mind.
I just hope when the world opens up and the wheel begins to churn again, that we will choose differently. That we will choose stillness!
Wishing you and your families a safe, healthy, happy and prosperous 2021!
Eight months into 2020, Covid has become a household name. However we cannot forget the other virus that visits us every winter, Influenza A & B.
Public health officials have been warning us since March that this winter will be the year of the double virus whammy, but what does this mean for us and how can we keep ourselves safe and healthy?
Strong theories suggest because of increased compliance with mask wearing, social distancing and aggressive hand washing, this flu season could be one of the lowest infectious years. It makes sense, but we shouldn’t take anything for granted.
As most of you who know me know, I believe in minimizing supplements and medications and would rather allow the body’s natural defenses to protect us.
So, let’s talk about some natural ways we can raise and maintain our immune system this winter season.
- Eliminate processed foods. Excessive intake of sugar and other processed foods triggers inflammatory chemicals, such as cytokines and IL-1, Tumor Necrosis Factor. Overtime, this signals a sense of false-alarm in the body and lowers the body’s response to be able to launch a defense against infections. Processed foods also cause a decrease in the white blood cells needed for optimal immune system. Studies have also shown that a diet high in sugar and salt can cause vaccines to be less effective. This is why maintaining a fresh, clean and whole diet is imperative.
- Hydration. Our immune system is highly dependent on nutrients in our blood stream and water is the most important nutrient. Staying well hydrated is also very important for detoxification pathways, increasing lymphatic drainage and clearing out any foreign invaders. Dehydration can contribute to muscle tension, headaches, low serotonin production and digestive issues. I recommend drinking ½-1 oz/ pound body weight. Increased and more strenuous activities will require a higher intake. For example, someone weighing 150lb requires a minimum of 75 oz/day. If plain water is not your jive, try sprucing it up with fresh fruits, lemon, ginger, mint or your choice of flavorings. If the day gets away from you and you find it difficult to get in your quota, try setting an alarm every 20-30minutes as a reminder. It will make a big difference for your immune system.
- Sleep. Our immune system releases proteins called cytokines. These cytokines are needed to help keep us healthy. Sleep deprivation causes a decrease in the release of cytokines as well as a decrease in infection fighting antibodies. I cannot emphasize how crucial sleep is for our overall well-being. Sleep requires discipline. Make an effort to shut down all electronic devices one hour before bedtime. Wind down with soothing instrumental music and maybe a warm cup of decaf tea or your favorite non-alcoholic beverage. Take five minutes to write in your gratitude journal or just close your eyes and enjoy the flow of your breath. As simple as all of these may seem, they are the most powerful tools we have. And we each have it in abundance.
- Don’t worry. Be happy. Life is a canvas of stress. That won’t change. But how we react to can. Acute or chronic stress raises cortisol levels which decreases our abilities to fight off foreign antigens. Stress also inhibits the body to mount an immune response by decreasing the production of lymphocytes. Of course there are things in life that require our constant attention and can lead us into a path of uncertainty and fear. Remaining on this path will only takes us into a pit of disease and poor quality of life. Best way to neutralize the effects of stress is to identify which coping mechanisms help you BEFORE stressors arise. Do you feel happy after a five mile run? Do you forget your troubles after laughing to your favorite sitcom or movie? Does reaching out to your BFF put a smile on your face at the end of the conversation? Or can sitting in silence bring you the peace and calm that is needed? Go on the offense before needing to get defensive.
- Essential oils. Health care providers are beginning to incorporate more holistic options into the treatment plan. While much research is still needed and ongoing, the NIH in December 2019 stated, “Certain plants possess immunomodulatory properties exerting effects on various parts of the immune system on both cellular and molecular levels: T cells and other immune effector cells, cytokine, and antibody production.” There are of course many variables that need to be factored in when choosing the correct oils. We must understand the quality control and extraction process of the company. The plant from which the oils are extracted must be from a reliable healthy source. Understanding the compression process of the oils must retain its natural concentration and properties. Preliminary studies show certain plants target certain parts of the immune system. Although essential oils shouldn’t be a replacement for medical care, it can be a topic of conversation with your physician. Many of you may know, I am recovering from Covid. Not knowing what to expect, I spent two weeks in isolation waiting to see what the day would bring. In May of this year, my daughter got me to try Essential Oils for various conditions, just to see what the hype was all about. During my two weeks with Covid, I thought this would be a good time to test out how effective these oils can really be. I used them in various ways (diffused, topically applied, drops in my water, etc.) and much to my surprise, it offered symptomatic relief for each of my symptoms. I only needed to take Tylenol one time in the entire 14 days. Essential oils may not be for everyone and they are not to be used as a substitution for your prescription medications unless discussed at length with your physician, but I do believe this is another resource to natural holistic support.
Whether you follow one or all of these tips, remember WE WILL get through this. We must be diligent, alert, patient and considerate. We are not only protecting our own health, but also the health of every single person.
Please stay safe. Please stay healthy – and know all will be ok.
It’s likely that you or someone you know has been affected by breast cancer. Studies indicate that 1 in 8 women will be diagnosed with breast cancer in their lifetime. This staggering number makes breast cancer the second leading cause of death among women, and an important reason to pay attention to your breast health, not just in October…but every day of the year.
Women spend a great deal of time tending to the needs of others. Whether you work full time or are a stay-at-home-mom, there’s always something that needs your attention. If a child or family member gets sick, women are usually on the front lines, ready to take action and care for a loved one in need. If the PTA calls asking for an extra two-dozen cupcakes for an upcoming fundraiser, or your boss needs you to attend an after-hours event with a new client, it’s often difficult to “just say no”. Always with good intentions, women end up neglecting their own health and any warning signs that may go along with an illness because they are helping others. It’s important to know, breast cancer does have a higher success rate for a cure when caught early, so awareness is the first step to a healthy, cancer-free you.
It’s still unknown why people develop breast cancer, however experts do know that breast cancer occurs when cells start to develop abnormally. Dividing more quickly than healthy cells, a “lump” can form within the breast tissue, lymph nodes or other parts of your body. Although it’s more common for women to develop breast cancer, it can affect men as well. Obesity, age, sedentary life, and a family history of breast cancer increase the risk for developing breast cancer. More recently, it’s been discovered that certain genetic gene mutations such as BRCA1 and BRCA2 also increases likelihood. Unfortunately these same genes can also increase the risk of other cancers, such as ovarian cancer.
Genetic testing may be considered if there’s a family history of breast cancer. Simple blood or saliva tests are used to identify any inherited mutations in BRCA or other genes.
Because a new lump or mass is the most common sign of breast cancer, it’s important to be aware of changes to your body. Regular mammogram screenings have decreased the number of advanced breast cancers, making it an important appointment to make when scheduling your well visits. Fifteen percent of breast cancers cannot be detected on mammograms, making self-exams another key component of your wellness routine.
Other breast cancer symptoms to watch for include breast size changes, swelling, skin irritation, breast or nipple pain, or inverted nipples, puckering of the breast skin or discharge from the breasts that is not related to child rearing. Breast cancer treatment has come a long way as more and more research and funds are invested into identifying the cause of breast cancer. As women are becoming more in tune with their bodies, they are learning the importance of putting themselves first.
It’s important to take your health seriously, and scheduling regular well visits offers optimum health benefits that aren’t just essential for your quality of life, but for your family as well.
Dr. Raman’s Concierge Medical Practice is focused on caring for each patient’s individual needs with comprehensive, individualized treatment options and health programs.
Having been vegetarian for most of my life, nutrition was not always an easy path because of the limited food choices available. There weren’t as many plant-based foods as there is now. Back when I was growing up, there was no such thing as a “veggie burger.” If you wanted a veggie burger, you ordered “Big Mac minus the meat.” Talk about ‘deer in the headlight stares’ every time I placed my order.
Fast-forward to 2014 when gluten sensitivities entered into my already scant food menu. The reactions were severe enough that even one bite of gluten would leave me inflamed and sick for days.
My love-hate relationship with food ended up being the biggest blessing in disguise. To be honest, I enjoyed the study of fitness and body movements more than I did about the role of nutrition in the healing process. But now, I had no choice but to understand why certain foods affected us the way it did.
As I began to understand the process of how crops were grown to how they made their way onto the shelves, I knew it was time for another change in this journey. It was then that I decided to make a conscious choice to eliminate dairy from my diet.
With no meat, no gluten, and no dairy available on my list, I developed a frustration with nutrition. Initially it was a daily struggle to find something that quenched my hunger and satisfied my cravings.
I knew there were endless combinations that would have allowed me to be creative in whipping up some unique delicacies. There were also certainly no limits on the number of online resources had I just googled “gluten-free vegan food.” But the truth was, I didn’t have enough patience to be creative. This led me back to resorting to all of the processed foods I worked so hard to walk away from.
Don’t get me wrong, I do love to cook and am pretty good at it when I take the time and stay present with the process of creating.
A few weeks of eating from a box left me feeling swollen, tired, anxious and imbalanced.
That was when I accepted that nutrition was more than just eating. Nutrition was life.
I had to be realistic and straight and transparent with myself on how much time I wanted to spend in the kitchen. So, I quickly learned to put together recipes that were easy, nutritionally dense and could be made in batches and stored.
No doubt a huge learning curve for someone who would rather be doing anything else other than spending time in the kitchen. But it was where I needed to be!
I am still learning. The kitchen may look like a tornado struck the same spot twice, but in the whirlwind of the chaos emerges the essence of healing-nutrition!
Listen, the pandemic has knocked us off of everything we knew to be safe. So if you , like many others, put on a few pounds during this time, don’t sweat it. If your anxiety levels are escalating thinking of the winter days ahead, don’t sweat it.
The body is magnificent and can reset with a little discipline and effort.
Just to have some fun this month and to get you motivated in the process, I want to share with you three of my favorite original recipes. These are by no means an elaborate creation. But for me, they satisfy my sweet cravings and bring comfort to my soul. I hope they do the same for you.
- Banana Energy Bites:
¼ cup chopped nuts of your choice
¼ cup sweetened Baker’s coconut
½ cup peanut butter
½ – ¾ cup mini chocolate chips
1 scoop protein powder (optional)
2 tablespoons maple syrup or honey
Mix all ingredients in large bowl. Spread into greased 9 x 13 pan or make into equal size balls. Place in fridge for 3 hours. Can place in freezer if prefer more crunchier texture. Cut into squares.
Enjoy for breakfast or mid-day snack.
- Indian lentil soup
1 cup lentils (any variety)
Choice of any vegetables-fresh, chopped
2 bay leaves
4 cloves garlic
1 inch piece of ginger grated
½ stick cinnamon
1 tsp fennel seeds
2 tablespoons oil
Curry masala powder (available at any ethnic grocery store)
Red chili powder (optional for spicier variety)
Salt to taste
½ can coconut milk (optional)
Chopped coriander to garnish
Soak lentils for 3-4 hours.
In large pain, heat oil. Once heated, add fennel seeds. Allow it to turn slightly brown. Then add onions, bay leaves, cloves, garlic, ginger, cinnamon. Saute until brown. Add vegetables and saute. Add 2 tsp masala powder and salt. Mix so vegetables are fully coated.
Drain lentils and add to mixture. Mix thoroughly. Add 2 tsp more masala powder (adjust to taste) and red chili powder (if desired) and salt.
Add enough water to cover to top of lentil mixture. Cover with lid on medium heat. Stirring occasionally. Continue to add more water until lentils have cooked.
Add ½ can of coconut milk and allow to boil for 5 minutes.
Turn off stove and garnish with coriander leaves.
Enjoy as a soup, with naan or on top of warm fluffy rice.
- Cream Cheese Sandwich (Can substitute dairy free spread cheese and gluten free bread)
1 tub cream cheese
1 shredded cucumber
1 finely chopped red bell pepper
¼ cup shredded carrots
Red chili powder
Indian Chaat masala (optional. Available at Asian grocery stores)
Salt to taste
Mix cream cheese, cucumber, bell pepper, carrots. Whip until frothy. Add desired taste of chili powder, paparika, chaat masala and salt. Store in refrigerator in air tight container.
Enjoy on bread, dollar rolls, crackers. Or use as your favorite vegetable dip.
These are just a few fun creations I enjoy having around and hope it will spark the same for you.
Planning ahead and understanding how important nutrition is in our healing allows for us to live a life that can be enjoyed without having to compromise on some our favorites.
I am by no means a recipe developer. I am just a girl with a sweet tooth who values the meaning of living your best life, but knows it is perfectly ok to have your cake and eat it too!