How Can You Make White Rice Healthier?

Being an Indian, white rice is a staple in my household. I’ve been eating it since I was a baby but little did I know until recently that white rice is one of the most highly processed grains and contains a high glycemic index. White rice removes the germ and bran which is where the bulk of its vitamins, minerals, essential fats and fibers are found. So really, white rice is far from being healthy. Alternatives to white rice are brown rice which still has the germ and bran intact, so you obtain the vitamins and minerals we need to thrive. Also barley is a great alternative that contains beta-glucans which lowers LDL “bad” cholesterol. Quinoa and millet are awesome gluten free grains! So think about making the switch! However, if you’re a die-hard white rice lover like my dad who refuses to look at any other grain despite its health effects, there’s a wonderful solution for you!

When you add a tablespoon of coconut oil to white rice while it’s cooking, it completely changes how we digest it. Usually white rice digests quickly, that’s why we tend to feel hungry almost immediately after eating it. If coconut oil is added, it changes the rice’s chemical composition and the digestible starches turn into indigestible starches or more commonly known as resistance starches. What does this even mean? It means that the rice doesn’t readily metabolize into glucose (sugar). When glucose isn’t used by our body for energy, it eventually converts into body fat and is a contributing factor to gaining weight.

Coconut oil in white rice, being a resistant starch is considered a prebiotic. Prebiotic foods feed the good bacteria in our guts to help diversify the gut microbiome to aid our immunity and digestive system. This little hidden secret prevents body fat accumulation and cuts the calories of the rice itself. A cup of rice is usually around 246 calories, when adding coconut oil, it reduces to 147 calories! That’s quite a deal for those white rice fanatics who want to lose weight and take care of their overall health without removing something they love out of their diet.

Foods That Help With Depression

The following foods are the top foods to help fight depression. Why?

Watercress

Mustard, turnip, or beet greens

Collard greens

Swiss chard

Spinach

Chicory greens

Kale

Oysters

Nuts/seeds (flax and chia)

Lettuce (red, green, romaine)

Peppers (bell, serrano, jalepeno)

Fresh herbs (cilantro, basil, parsley)

Beans

Wild caught salmon, sardines, trout, mackerel, and (not canned) tuna

Probiotic foods (kimichi, kombucha, miso, sauerkraut, tempeh, tofu, yogurt, kefir)

Wild caught fish, nuts and seeds are a rich source of omega 3 fatty acids which is vital for brain health. It helps boost serotonin (our happy hormone) which is a neurotransmitter for mood regulation.

Beans are an awesome source of protein and fiber which stabilizes blood sugar levels. They also contain folate which is a B vitamin that helps the body produce DNA, RNA, blood cells and it also metabolizes proteins.

Dark leafy vegetables contain ALA (alpha-linolenic acid) which is one of the 3 main types of omega 3s, the other two are DHA and EPA. They also contain phytonutrients that nourish your body with a plethora of vitamins and minterals. FIBER FIBER FIBER! Having 30-50 grams of fiber daily does wonders for your gut health. Soluble fiber lowers cholesterol, blood sugar, and insulin, it prevents cancer, balances hormone levels, and removes excess estrogen which reduces the risk of breast cancer.

Eating whole foods allows our body to digest and assimilate nutrients effectively. The Standard American Diet consists of processed foods filled with artificial ingredients and preservatives which have 0 nutritional value. We need to consume wholesome foods that regulate our gut microbiome which in turn will positively impact our mental health.

So look out for those foods rich in vitamins and healthy fats to nourish your body and mind. Avoid those highly sugary and processed foods, which are high in omega 6 fats that lead to inflammation.

What Can You Do To Reduce The Risk Of Alzheimer’s Disease?

What Foods Reduce the Risk of Alzheimer’s disease?

Alzheimer’s disease is a neurological disorder that is caused by the brain shrinking and brain cells dying. It’s the most common type of dementia and affects 5.8 million people aged 65 + in America. It leads to progressive cognitive decline and memory loss. Being a holistic health coach, I’m all about that prevention method, there may be no cure for Alzheimer’s disease but there is a way to prevent it from happening to you or your loved ones!

What are the 4 key factors for a healthy brain?

1. Diet and supplementation
2. Stress management
3. Exercise
4. Spiritual fitness

A holistic approach to any disease is viewing the imbalances throughout the entire body. Nutritional deficiencies, heavy metal toxicities, hormonal imbalances, and inflammation should all be taken into consideration. American’s have a processed diet high in unhealthy fats, sugars, and salt. This leads to numerous health issues including hypertension, obesity, type 2 diabetes, and heart disease to name a few.

These foods are all part of an anti-inflammatory diet which will help your body in other ways as well! Replacing unhealthy foods with healthier options is the easiest way to start eating healthier. 

• Eat a variety of colorful fruits and vegetables, it provides the body with the phytonutrients, vitamins, and minerals needed to boost brain health.
• Quality proteins such as pasture raised chicken and/or grass-fed beef
• Healthy fats such as omega-3 which can be found in salmon, nuts, and seeds
• Complex carbs such as sweet potatoes and other non-starchy vegetables as well as grains like quinoa and barley
• Fiber (include prebiotic foods into your diet to feed gut bacteria)
• Anti-inflammatory herbs such as turmeric

What is Spiced Buttermilk! How Can It Help Me?

Have you ever heard anyone say that we are spiritual beings having a human experience? That once we physically die, our conscious state (our mind) transforms into another kind of energy because remember Newton’s Law – energy is neither created nor destroyed. To me that means death isn’t the end but rather a transformation and I believe that if we nourish ourselves with food and water from the earth we can achieve a higher state of consciousness, after all we do derive from nature. When we feed our body foods with Prana (life force) our bodies take the extra effort to maintain our health and prevent diseases, we are what we consume. So the Prana I’m talking about are the probiotics found in yogurt, these are living bacteria that provide our guts with little defenders to protect from the bad bacteria!! So if you want to begin giving your body the things it craves such as vitamins and minerals, give buttermilk a try, it’s very easy to make! The ingredients in buttermilk have so many health benefits that it really should be a staple in every household, this ancient Ayurvedic beverage is very hydrating, and it helps with acid reflux, weight loss, it lowers blood pressure and cholesterol, improves digestion, and boosts the immune system. Buttermilk contains vitamin B12 which converts glucose into energy, it synthesizes fatty acids and amino acids. It also contains calcium for bone health, iron for those with anemia, and is a great source of vitamin A and potassium. An interesting fact about buttermilk, it has a bioactive protein known as Milk Fat Globule Membrane which is what helps lower cholesterol, but not only that, it also has anti-cancer, anti-viral, and anti-microbial properties!! This is what I’ll be drinking daily to keep my immunity functioning at its highest level to keep Covid-19 away!!! This is very quick and inexpensive to make and the money you’ll be saving in healthcare costs when you get older will be worth it now!! This fantastic savory beverage from the sub-continent of India is known as lassi in Hindi, chaas in Gujrati, thaak in Konkani, and spiced buttermilk in English!

1 container of organic yogurt

1 inch of ginger

1 small green chili

A pinch of pink Himalayan salt

Blend the above ingredients until smooth

Add few cilantro leaves

Blend again for 10 seconds

For a variation: add ½ tsp cumin seeds and a few peppercorns

Cheers! 🙂 Have a fun Sunday!

How Is Gut Health Related To Mental Health?!

Recently the word “gut-brain axis” has been everywhere, but what is it?! Scientists have discovered the connections between our gut, its microbiome (bacterial quantity & quality) and our brain.

The gut (our digestive system) and the brain are connected via the largest nerve in the body called the vagus nerve. Through this link, the gut and the brain have a bi-directional (2-way) communication. Simply put, the brain and gut send signals to each other!

Did you know that many hormones and neurotransmitters are created in the gut? The top 3 neurotransmitters that everyone may have already heard of are Serotonin, Dopamine, and GABA, these all regulate mood and emotions.

• 95% of serotonin is produced in the gut and contributes to the feeling of happiness. It also regulates appetite and digestion, and is a precursor to melatonin so it regulates sleep and our circadian rhythm.
• 50% of dopamine is produced in the gut, and contributes to the feeling of accomplishment, reward and motivation.
• GABA contributes to controlling the feelings of fear and anxiety. Studies on mice have shown that taking certain probiotics (Lactobacillus rhamnosus) increases GABA production in the gut, reducing depression and anxiety.

Now lets redirect to our gut microbiome, we have trillions of bacterial colonies (approximately 40 trillion) that are so important for digestion. They break down our foods and assimilate our nutrients, and it is vital for immune health as well. Our microbiome which has been developing since we were in our mother’s wombs is responsible for killing off any viruses and bad bacteria that may cause illnesses and diseases. Without these diverse warriors our health is compromised!!!

When our gut microbiome has a higher number of bad bacteria to good bacteria (dysbiosis) it causes what is known as leaky gut. This is is when the tight junctions in our intestines are permeated with holes that allow these adverse substances such as fungi and viruses to pass through into our blood. This excess exposure to toxicity causes our body to react with releasing an inflammatory toxin known as lipopolysaccaride (LPS). Chronic inflammation and high levels on LPS in the blood have been linked to severe depression, dementia and schizophrenia.

So what can we do to begin healing our gut? EAT REAL WHOLE FOODS!!! Cook your own foods with lean meats, vegetables, fruits, seeds, and nuts. Eliminate sugar because it feeds the bad bacteria and artificial ingredients that our body does not recognize as food. Eliminate gluten as it is a gut irritant that contributes to leaky gut. Eat foods that contain prebiotics and probiotics.

PREbiotic foods: dietary fiber that feed and increase good bacteria.

• dandelion greens
• garlic
• chicory root
• onions
• jerusalem artichoke
• asparagus
• bananas
• apples
• leeks
• oats
• flaxseeds

PRObiotic foods: have beneficial bacteria that studies have shown decreases the amount of cortisol that is released (stress hormone).

• yogurt
• miso
• kefir
• kombucha
• kimchi
• pickles
• sauerkraut
• buttermilk
• tempeh

Are you in need of a gut reset? Do you need help healing your mental health? Click on my website (Rainbow Body Vitality) in the menu above and fill out a FREE health history to start your journey today! Let me help you help yourself and get that gut-brain axis in order 🙂 We can work on getting your gut regulated, inflammation reduced and mental health back to 100%.

Have a great week everyone ❤