by dnshah | Jan 12, 2021 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Stress Management, Virus
Our daily recommended servings for fruit is between 1 – 2 cups depending upon age and gender. But the definition of “1 cup serving” is not necessarily 1 true cup. So it’s good to understand what a piece of fruit literally translates into in terms of serving size from the hyperlink above – for example 1 small apple = 1 cup serving or 16 grapes = ½ cup serving or ¼ cup of dried fruit = ½ cup serving.
Knowing where to find this information can be empowering when creating your own meal plan for the week to ensure you get your recommended fruit intake.
When I reach out for a type of fruit, I consider the nutrilicious value (nutrient value & the taste together). I lean more toward stone fruits and berries. Stone fruits provide great nutrient value, taste, and more volume for equivalent calories when satiating hunger. And berries provide ample antioxidants. An antioxidant rich diet seems to protect against stroke, artery stiffness, blood clots, high blood pressure, and chronic inflammation. Berries are an excellent choice for fruit consumption because they provide 10 times more antioxidants than other fruits or vegetables, are immune-boosting, memory improving (blueberries), cardiac-protecting, have anti-cancer properties, AND boost our natural killer cells. Our natural killer cells are part of our immune process to fight against virus (think COVID19 protection here among others)
by dnshah | Jan 12, 2021 | Health and Wellness Tips
Flax seeds are a great source of omega-3 fatty acids (healthy anti-inflammatory fats), but they also are a force in their own right for a number of health issues. They are shown to have potential to reduce tumor growth in breast cancer, improve diabetic symptoms (fasting blood sugar, triglycerides, cholesterol, and A1C levels), treat constipation, and potentially manage blood pressure even better than some pharmaceuticals (resulting in fewer strokes and less heart disease).
But how does one regularly incorporate flax seeds into their diet? Some people use the roasted seeds as a digestive aid after their dinner, and others start out the day with them in a blended smoothie. Whether you eat them or drink them, they add a considerable nutrilicious impact to your life – highly recommended!
by dnshah | Dec 2, 2020 | Health and Wellness Tips
Since the beginning of this pandemic, people are having less social interaction than before. One of the best ways to combat the limiting interactions is to adopt a pet. As a health coach and the mom of a veterinarian, I can talk about the health benefits of adopting a dog or cat. In addition to the fuller life experience of sharing your time with a furry friend, there are many holistic benefits, including increasing your positive emotions (compassion, love, empathy, mindfulness, patience) and minimizing negative ones (better stress management = less anger and frustration). It’s a great opportunity to share your life with a soul that is dying for more time with you, offers unconditional love, and lives to protect you.
I could talk on and on about improved microbiomes and exposure to bacteria that improved your immunity – but I’ve already written that in a previous blog. I will point out that the CDC also touts benefits of pet bonding, including decreased blood pressure, cholesterol triglycerides, loneliness; and increased physical exercise and morning sun time (think vitamin D). It’s a great time to think about special gifts for those that are feeling a bit isolated or those that want more smiles. And if you aren’t sure about permanently owning, consider fostering a furry friend and helping them transition from homelessness to their permanent family. It’s soul-lifting.
by dnshah | Dec 2, 2020 | Health and Wellness Tips
The NutriLicious Recovery brand name is transitioning to Fortify. Fortify consists of a team of health professionals. The Fortify VIP leadership team consists of a nutritional therapist (Darshi Shah), a naturopathic doctor (Dr. Vira), health coach (Neeta Jain), pilates expert (Angelica Mikulek), and health coach/yoga expert (Alya Azar); and we have additional support coming in 2021. We look forward to welcoming 2021 with amazing integrative health offerings that will empower you fully to reach all your health dreams. Keep watching for amazing ways to reach your 2021 health goals.
If you have new year’s resolutions you want an assist with, we are just the team to get you there! Drop us a comment on an offering you’d love to see from us. At Fortify, we want your dreams to stretch you and we want to empower you to get there. So make a wish…Yes, you can.
by dnshah | Oct 2, 2020 | Health and Wellness Tips
As people we know are privately engaging COVID19 effects in their bodies, I am reminded that we hold the key to our own wellness. We have some control over how optimal our immune system reacts and functions. While it’s true that our DNA can’t be changed, we can change the way our DNA is expressed… opening the door for creating our own destiny. We create our own future regardless of what our DNA’s weak links are. The science of epigenetics (changes in gene expression) and neuroplasticity (brain’s ability to reorganize synaptic connections) invite us on a journey of dreaming our highest potential and a path to get there. We work with our current DNA… and we leap to a reality of how we make it express better and respond stronger. Yes, we can do this, even for those of us with predictive ancestrage conditions like heart disease, diabetes, obesity, autoimmunity, and even some cancers. How do we do this? In a nutshell, we have to feed our immune system what it needs AND we have to change our behaviors to make our brain constantly learn things. It’s a process and we know it works! That’s the exciting part! This month we’ll talk about the food choices that are OPTIMAL; and next month we’ll talk about the behavior changes that are OPTIMAL.
I’m going to make it simple for you to always remember… because it is that important, especially in the post-Covid19 world. The acronym is GBOMBS. And it represents all the adaptogens we need to thrive. This is what we need EVERY DAY. Adaptogens are plants that fight stress and provide safe balance within our body… they help regulate our body’s functions by turning processes down and up – like a thermostat. I’m explaining each letter of the acronym below, and I hope you enjoy eating your new destiny!
- Greens
You may not like the taste of arugula or Brussels sprouts, but your body can really benefit from it. In this category I include anything green that one would use in a salad or a grain bowl. Imagine a fresh salad with mixed greens and broccoli, or a fresh cabbage coleslaw, or even a cut of relaxing green tea. It’s not always about taste the first time you change your routine menu, but your palette will become adjusted to the new flavors you add in your life… and very soon your tongue may begin to crave the things that shape up the new you! Try it out and see…prove me wrong.. I challenge you! Sulforaphane is an adaptogen in cruciferous vegetables which include so many greens like cauliflower, cabbage, rutabaga, watercress, kohlrabi, kale, and my favorite bok choy. The greener it is, the better!
- Beans
Legumes, Dals, Beans, and Peas all fall under this plant-based protein category. They are tiny parcels that are rich in minerals, protein, antioxidants, and fiber. Many legumes contain precursors to neurotransmitters like dopamine and adrenaline. More research needs to occur in this area, but we believe there is some value here in reducing psychological stress. As we become more aware of dangers of animal proteins (red meats & processed meats classifications associated with carcinogens), we are looking for other means of getting our optimal protein needs met. This is a great place to look for adding more protein into your day… and you’ll get some valuable adaptogens – which are not found in other animal proteins!
- Onions
The allium family which includes many kinds of onions and garlic are powerful adaptogens, and are revered among several cultures through centuries as being medicinal plants. I tell my clients to include a VARIETY of alliums in their meals, cooked or raw. They are nutritious and delicious – NutriLicious!
- Mushrooms
Many varieties of mushrooms exist; the beautiful white champignon boxed in your grocers, the plump woodsy Portobellos in gourmet markets, and the dried potent ones for tea in your Chinese stores. All are great for nutrition, but specifically the dried ones are powerful adaptogens associated with anti-cancer benefits. Shiitake, Reishi, Lion’s Mane are the ones that I have looked into for gene expression; but that doesn’t mean your grocer mushrooms aren’t great for you.
- Berries
Berries consist of vitamins, antioxidants, and epigenetic adaptogens. I try and include some color each day in my smoothie. Berries are also known for boosting brain function, and they are tiny parcels of bold flavors.
- Spices
There are a collection of powerful adaptogen spices that health experts all over the globe are using daily in their meals or supplementing themselves with. Among them are ginger, turmeric (curcumin), cardamom, black pepper (piperine), thyme, oregano, cinnamon, rosemary, and chili peppers (capsaicin). Incidentally research has shown these spices are known anti-inflammatory agents as well. So be sure an include a few in every meal – another NutriLicious strategy!
