by dnshah | Jul 8, 2018 | Health and Wellness Tips, Stress Management
By Christina DeBusk @ Healthline.com
What is Lemongrass?
Lemongrass is “a grassy perennial native to tropical and subtropical environments,” according to healthline.com. Once it is harvested, it is added to some Asian-inspired food dishes and certain medicines. You may also find it in personal hygiene products such as deodorant, perfume, body oil—and massage cream. A standout feature of lemongrass is its pleasant, citrusy scent.
Lemongrass is sold in health food stores and at farmers’ markets, and it can also be grown at home. That makes this perennial readily accessible, whether you choose to use it on a personal or professional basis, or both.
Lemongrass and Massage Therapy
When speaking of lemongrass in relation to massage therapy, clinical nutrition specialist Scott Schreiber, D.C., says it has many valuable uses. They include “muscle relaxing, helping with muscle cramps and fighting fatigue.” He also says it is a protective agent for both the therapist and the client, helping to keep skin infections from passing from one to the other.
Darshi Shah, a nutritional therapist and health coach, agrees and further explains that lemongrass can be very beneficial to clients who are struggling with “stress, anxiety and insomnia.” Additionally, if the client is dealing with some type of sprain, injury, or back pain, its muscle relieving properties can often help ease the discomfort.
Self-Care with Lemongrass
Lemongrass has practical self-care uses, too. Lemongrass is well-recognized for its antibacterial properties, which Schrieber says “are due to the citral and limonene components” found within it. These two substances provide lemongrass citrusy aroma, and also help prevent and address various infections “such as ringworm, athlete’s foot, or other types of fungus.”
One study published in the Asian Pacific Journal of Tropical Medicine found that lemongrass was such a powerful antibacterial agent that it was deemed “effective against drug resistant organisms,” and research published in the Journal of Applied Microbiology found it is an effective microbial against certain types of salmonella.
Shah says ingested lemongrass can also provide benefits for those who have been diagnosed with Type 2 diabetes, inflammatory bowel disease, and other gut disorders, thanks largely to its anti-inflammatory and immune-boosting properties.
Lemongrass in Practice
Michelle Vargas, L.M.T., owner of The Welltree in Rhinebeck, New York, uses lemongrass in her creams and oils for “clients who feel achy, unwell or in pain [as it helps the pain] subside rather quickly.”
Vargas says her clients benefit from lemongrass “when the winter blues creep up,” because it helps ease depression and anxiety.
Tony Burris, L.Ac., an acupuncturist at Eagle Acupuncture in Eagle, Idaho, is a 20-year practitioner of traditional Chinese medicine, which includes offering his clients tui na massage therapy. He’s used lemongrass and other essential and medicinal oils to help “injured athletes and chronic pain sufferers discover … long-lasting or even permanent relief.”
Some of his clients include members of the San Diego Chargers, Washington Redskins, Denver Broncos, Chicago Bears, Detroit Lions and Seattle Mariners, as well as Olympic medalists.
Adding lemongrass creams and oils can provide benefits to therapists and clients alike, making it a great complement to your current massage therapy products and services.
by dnshah | Jul 8, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Stress Management
Have you noticed that it is strawberry season? The grocers are full of them, and many have them on sale! Here’s what you need to know. Strawberries are the dirtiest fruit in our nation right now. It’s not the kind of dirt that washes off either. Every year the Environmental Working Group comes up with the past year’s dirtiest crops in terms of pesticides. For 2018, the standard strawberry batch had at least 10 different pesticide residues…. But one particular batch of strawberries came up with 22 different pesticide residues! So strawberries tops our dirty dozen list this year at #1 – the worst crop. Consider buying organic strawberries for this reason.
A recent study in May, 2018 gives good news for anyone suffering from inflammatory conditions like rheumatoid arthritis. Strawberries contain an antioxidant called Pelargonidin-3-O-glucoside (P3G) which is a potent anti-inflammatory compound. It has the potential to decrease inflammatory marker levels and reduce the number of white blood cells that normally overrun in inflammatory issues. This translates into less pain and less inflammation. P3G is also a potent polyphenol, which lends to strengthening our immune system. These are great reasons not to pass on these tasty red gems when shopping. See other 2018 Dirty Dozen crops.
by dnshah | Jul 8, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Stress Management
People are still conflicted on taking a daily vitamin or not. Most people tell me they prefer just eating nutritious meals and forgoing a supplement. Many people tell me they just don’t believe in multivitamins. I know that while it is BEST to get everything you need from your foods – the reality is it is too difficult unless you are logging everything you eat and calculating your last meal based on what you still need to eat. In today’s world, that just too difficult!
Our current American Dietary Guidelines indicate that supplements may be useful for providing the nutrients you may be lacking from diet alone. So consider taking that multivitamin – even if not every day. Current guidelines credit good nutrition with each of these benefits:
- Healthy aging. Over time, our bodies have a harder time absorbing nutrients. That’s why after the age of 50, some of our nutrient needs go up. In these cases, taking a multi-vitamin/multi-mineral supplement can improve deficiencies.
- Elimination Diet Catch-Up. For some people on elimination diets, or for some that are reducing a food group (ie dairy), it becomes more challenging to get all the nutrients needed daily. The multi-vitamin allows a little catch-up for those that are temporarily not eating all foods or all food groups. (ie Paleo diets are short on calcium and vitamin D; Vegetarian/Vegan diets may be short on iron and vitamin B12).
- Hitting the RDA. The path to consistently hitting your RDA targets is to have a great vegi-regimen, which means loading up on fruits, vegetables, whole grains, and legumes/lean protein. Despite vitamin and mineral fortification of many common Western staples, some US adults are still failing to meet their daily requirements for vitamins and minerals. In an effort to avoid illnesses from routine deficiencies, the multivitamin regimen is strategic.
- Energy Boost.In today’s world, everyone can use an energy boost. This only comes when all of our cells, tissues, and organs are working optimally. Our cells need oxygen, vitamins, minerals, and rest to power through our days. So in addition to adequate rest and fluids, the multi-vitamin and multi-mineral supplements are a path to functioning optimally.
- Managing stress.Every person handles a certain amount of stress. But when daily life is creating more stress than you can handle, the daily vitamins and minerals support and preserve your brain’s cognitive processes. So a supplement (which includes B vitamins) is a good idea to reduce stress and support a healthy mood.
Remember to check with your doctor before starting a vitamin regimen and ensure there are no contra-indications with any current medications you may be taking or any foods you routinely eat.
by dnshah | Jul 8, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management
Please note that before anyone changes their diet that they should speak to their doctor about their health goals and their desire to use ACV to reach them.
Losing weight is a cumulative process involving one’s dietary consumption, lifestyle, fitness/activity levels, stress, sleep, and digestion. The point being that just adding ACV into one’s diet does not imply one will automatically lose weight. That said, there is a 2017 study involving rats showing that ACV attenuates oxidative stress and reduces the risk of obesity. No word on how this impacts humans, but I believe ACV could help humans similarly as long as there is a moderation of food and ample movement, sleep, and intent to lose weight. The ACV dosage for weight loss is 2 teaspoons diluted in 16 ounces of water daily. Food should be combined with a protein (at every meal) for the metabolism boost needed to change the way the body processes food. A sensible weight loss diet consists of adequate protein, carbohydrates, and healthy fats. To understand how much is recommended daily, one should seek the support of a nutritional therapist or dietician.
One should NOT combine ACV with foods with baking soda. Mixing vinegar and baking soda can cause an acid-base reaction creating carbon dioxide inside the body.
ACV can prove to aid in weight loss when combined with a SENSIBLE nutritious diet, moderate exercise, and adequate sleep. For many people it work as a natural appetite suppressant allowing one to reduce their appetite and shrink their stomach. Again it is one factor in weight loss – and there are many others (quantity of food, stress, sleep, activity, etc.).
Aside from dietary reasons, ACV is used for a number of health/cleaning/detox goals, and the dosage varies for each goal. For ramping up the antimicrobial capacity to best manage candida albicans (yeast that causes infections in the mouth, intestinal tract, and/or vagina), the dilution would be 1:2 ACV. The dilution would be 1:50 to inhibit the growth of E-coli. Of course many people use ACV diluted in equal parts for gargling to relieve sore throat or bad breath. Those suffering from acid reflux have experimented with ACV to help the root cause of their reflux. For those that have reflux due to insufficient acid, the ACV helps balance out their acids. The dose for that is 1 teaspoon of ACV followed by a glass of water. Daily ingestion may fight off sinus infections by cleaning the lymphatic system.
In fact there is also an “Apple Cider Vinegar Detox” where one wants to clean the lymphatic and digestive systems. It involves ingesting ACV 3 times a day diluted in water (as a tea)
Some get a benefit from ACV by topically applying it… for relief of itching of bug bites, or on the skin directly, or rinsing their hair with it after a shampoo. It can also help with teeth stains by rubbing it into the stain on the tooth and then rinsing well with water.
Aside from consumption and topical use of ACV, it is a great cleaning agent combined with water. And this cleaner is highly recommended with little ones running about during the cleaning. Because if they come into contact with the cleaning solution, there is little negative effect even if swallowed for most.
That said, ACV is not for everyone; some are particularly sensitive to it (those sensitive to apples cannot partake). Regular consumption of ACV may cause tooth enamel erosion, so it is wise to use a straw or rinse the mouth after consuming it. It could interact with medication (including diuretics and insulin) so talk to your doctor if you are on prescription medications before using ACV. And finally ACV is acidic in nature so it could irritate the throat and stomach, especially if taken on an empty stomach. Dilution is key to avoid this irritation so drink plenty of water if irritation occurs.
by dnshah | Mar 8, 2018 | Health and Wellness Tips, Stress Management
Working with different people’s styles, backgrounds, and lifestyles means I get an opportunity to work through various “moods” to get to an end-result. Some journeys are blessings, and others provide great opportunities for learning. I’ve learned that both types of journeys are beneficial for me and very natural to encounter. I embrace all types of people, and am thankful to contribute to their success. That said, people give off energy and that energy can be felt by others in proximity. It is usually before words are spoken. Sometimes it is an abrupt walking style, a forceful gesture, or a genuine loving smile – our human brains pick up on so much even before words are spoken. Pessimistic (thinking the worst) vibrations feel like someone who is more reactive to their surroundings in a harsh way. These vibes feel louder or stronger and emanate from those that hold fear, feel unheard, or are accustomed to swimming upstream. The history of a pessimist often tells the tale of a hard struggle leading to mistrust or injustice. They need more affirmations and love to heal their wounds compared to optimists.
To change the energy pessimist give off, they must heal their inner wounds. Step one is to understand the wound itself – if one is afraid of the worst happening in every situation, ask the hard question, “Why?” The answer to the question may involve reliving a harsh reality and life journey. Accepting that past as history, and opening the mind and heart for a different outcome in the future is progress. It is not easy, and having a coach at your side is a great strategy. Once vibrations invite different outcomes, the universe often surprises us.
It is a miraculous transition once a pessimistic energy converts because there is joy where there wasn’t, there is excitement where there wasn’t, and there is love where it couldn’t be found before. To me it is the same person that was there before the transition, but now it is though the light switch has increased intensity brighter and brighter!
It is a purposeful choice to smile, or be gentler, or to think before one speaks; and likewise it is a purposeful choice to think the best of people around us and consider their situations before our own. I empower people to change their vibrations through a set of exercises starting with gratitude. What list of things are people grateful for in their life? How have they shown gratitude for them? What are they waiting for – life is short, don’t wait!
The process of an adult going back and showing appreciation (verbally & non-verbally) to their parent or guardian is often soul searching and healing. And please don’t wait until it is too late to do that. I lost my mom last year, and I’m so grateful I was able to thank her in writing and in person. If you haven’t done this yet, what are you waiting for?
The process of defining feelings of love for a good friend often begins to change a life outlook on being loved. These are completely easy ways to bring positive feelings into the realm of life, and there are many more.
The energy we give off combines with other energy in proximity to bring about an end reality. The more pessimistic (thinking the worst) vibrations becomes stronger, the more reality can mirror it. We can see this in the animal world. One angry reactive animal joining a bunch makes them all hostile and distrustful. As humans, we are privileged to have the gift of language with each other; and this gift can lift and inspire people, or undermine hope by depicting mistrust and fear for others. I hope we all do this gift of communication justice by trying our best to spreading gratitude and service for other souls we encounter on our life journey. I believe it’s not an accident when we encounter others, but that there is a purpose that person is before me. Then it becomes a game to find out why. People provide opportunities for us to progress our own soul.
by dnshah | Mar 8, 2018 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management
One of the things that most of my clients love to incorporate is a nutrient dense breakfast protein smoothie. How healthy are protein shakes?
They are only as healthy as the ingredients that go into them! So if we’re talking buying a bottle from the store – chances are taste becomes more important than health. When a brand wants to sell their product, they have to ensure people understand it, can afford it, like it, and will buy it. And then the focus is on repeat business (taste). I have not found any ready-made protein smoothies that are NOT full of sugars and additives. It’s the nature of the business.
For this reason, I advocate for MAKING homemade protein smoothies. This means that you have to invest in some protein powder varieties (whey protein, pea protein, soy protein, etc.), and some fruits/vegetables that blend well together. In addition the protein smoothie is an excellent carrier for other superfoods (nuts, seeds, fiber, spices, fats, omega-3s, herbs) that add to the taste as well as the nourishment.
What are the benefits of the concept of protein smoothies? When incorporated on a daily or almost daily basis, they provide a convenient (could be packed to-go in the early mornings) medium of consuming a nutrient rick breakfast every day. Most of us don’t have a lot of extra time in the mornings, and many of us are on the go. The idea of blending some healthy foods together into a shake and drinking it becomes one that many people are willing to try. Once they realize it satisfies them, is easy to make, easy to digest, hydrates them, is versatile, has endless varieties depending on various ingredient combinations, prevents the munchies later, and empowers some weight loss in a comfortable way – many of clients are on-board to do it long term. And I didn’t even mention that it becomes very easy to add superfood key ingredients (turmeric, psyllium husk, flax seeds, etc) so that that decadent protein smoothie becomes an immune booster, and a natural detoxifier.
What are examples of the “better” ones? The “better” ones are homemade, have no added refined sugar, and have no dairy. They are based in water and have 30-40% fruits, 40-50% vegetables, and the remainder is filled with protein and superfood toppings. Ideally you drink a different flavored/colored smoothie every day/week so the body gets a chance to get the various nutrition it needs in a week.
What are the drawbacks? It takes some time to buy and prepare the foods you would want to use in the quick morning smoothie blends. But I find that once/week or once/month, you can buy, wash, cut, and pack individual ziplocs of the smoothie ingredients and then FREEZE them. This way in the morning, you just grab a bag – add protein, seeds, nuts, husk, and blend. Voila – you’re done!
Do they help with building muscles? The different qualities of each protein would help in different ways – but generally speaking increasing your protein intake would help to repair muscles during a process of building or recovery. This means a protein smoothie is useful BEFORE or AFTER a workout. Is there a healthier alternative? The only way to get the benefits discussed are to ingest real foods. It may take a while to actually eat all of these things during the day – and you have to find the time to prep and eat them; or come up with a system that you quickly blend these amazing foods and drink them to jump start your day. My husband and I can vouch for our mornings being complete with our smoothies. Additionally I talk about protein smoothies in my TedX Talk too. They are a means of great power, energy, and recovery.
