by dnshah | Jan 29, 2021 | Health and Wellness Tips
Many of us are walking around with face masks, and perhaps one extra in the car just in case. Maybe we have one in the office if we are going in…but… when do they get washed? And how often should they be washed?
The CDC says it “ should be routinely washed depending on the frequency of use.” But what does that mean exactly? Some medical doctors say after each use or at the end of every day.
How? Placing a cloth mask in the washing machine with standard soap is a great way to disinfect the mask, but Mayo Clinic suggests using a hot water setting, and a hot dryer setting. Replacing a disposable mask after each use is ideal; but if you are reusing it, then consider switching to the cloth kind and hand washing it every day. Some people are using a “PhoneSoap” device which uses UV light to kill 99% of all germs on the mask. But you must also ensure that the mask hasn’t gotten wet from a sneeze or cough; if it has, it’s best to throw it away.
by dnshah | Jan 12, 2021 | Health and Wellness Tips, Juices and Smoothies, Recipes
Serves 2
I love smoothies when they contain both fruits and vegetables – doubling the nutrient and antioxidant values! This smoothie is great to use multiple times a week with the nutrilicous value of the blueberries and the flax. It can be completely non-dairy by substituting plant based protein powder for the Greek yogurt. A lower calorie version substitutes water for the almond milk.
INGREDIENTS
1 cup blueberries
1 cup almond (or other) milk
Greens (spinach/kale), handful
¼ cup non-fat Greek yogurt
1 Tablespoon flax seeds
Pinch of nutmeg
Pinch of cinnamon
Pinch of cardamom
METHOD
1. Using a blender, mix all ingredients until smooth.
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.
