Easy Tomato Soup with Pesto
November 13th 2023
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This Easy Tomato Soup with Pesto puts a simple spin on a classic cold-weather favorite. I love using lots of garlic, onion, and thyme to balance the sweetness of the […]
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How To Eat Well On A Tight Budget
November 13th 2023
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Processed foods and takeout have become staples in our modern diets, despite these foods often driving inflammation and degrading our health. The good news is that cooking real food and […]
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709: Root Causes of Infertility, Declining Sperm Count, and How to Fix It With Dr. Nashat Latib
November 13th 2023
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Wellness Mama Blog | Simple Answers for Healthier Families
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I’m chatting with Dr. Nashat Latib today about the fertility crisis and what we can do about it. Dr. Nashat has over 20 years of clinical experience, starting as a board-certified emergency physician and later becoming one of the few functional medicine-certified physicians in the world specializing in regenerative medicine (especially fertility). We go deep …
Continue reading 709: Root Causes of Infertility, Declining Sperm Count, and How to Fix It With Dr. Nashat Latib…
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709: Root Causes of Infertility, Declining Sperm Count, and How to Fix It With Dr. Nashat Latib
What Is the Ayurvedic Diet? Foods, Doshas, and More
November 12th 2023
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The Ayurvedic diet is a holistic approach to nutrition that promotes overall well-being and harmony. The diet encourages mind-body balance while considering factors like:
- season
- climate
- mental state
- your unique needs
Here’s everything you need to know!
What is the Ayurvedic diet?
Ayurveda is one of the oldest traditional medicine systems accepted globally. Ayurvedic nutritional wisdom emphasizes eating foods that work for your unique needs. In doing so, your relationship with food can become more than just getting some nutrients — it can become a sacred, meaningful act.
According to Ayurvedic tradition, eating consciously:
- prevents disease
- improves digestion
- delays the aging process
- regulates the metabolism
- corrects imbalances in the bod
- prevents unnecessary pain/suffering
What are Ayurveda doshas?
Ayurveda breaks diets into three fundamental energies: Vata, Pitta, and Kapha. Each dosha is believed to control physiological and psychological functions in the human body, influencing health and well-being.
Everyone has a mix of all three doshas. But generally, one or two doshas are more dominant. Here’s an overview!
Vata
Vata is associated with people with a slim build, delicate frames, cold extremities, and dry skin. They tend to be light sleepers with sensitive digestion, displaying energy that varies in waves.
When out of sync, Vata folks may experience:
- insomnia
- weight loss
- anxiety
- nervousness
- restlessness
- aches and pains
- constipation
- arthritis
- weakness
Pitta
Pitta embodies individuals with a predominant Pitta tendency. They typically have a moderate build, a tendency to gain muscle quickly, and a warm or hot body temperature. They often have rosy, sensitive, or acne-prone skin and a moderate sleep pattern.
When Pitta peeps lack balance, they may experience:
Kapha
Kapha is associated with people who tend to gain weight more easily, possess a solid frame, and maintain a more relaxed body temperature. They typically have smooth, oily skin and enjoy sound and prolonged periods of sleep.
When Kaphas are out of whack, they may experience:
- lethargy
- weight gain
- excessive sleep
- fluid retention
- allergies
- asthma
- diabetes
- depression
What do you eat on an Ayurvedic diet?
The Ayurvedic diet encourages you to eat foods that align with your natural taste preferences. Here are some examples of what to eat for each type.
Vata
| What to eat for Vata balance | What maybe not to eat | |
| Protein | tofu, some poultry, some beef, seafood, eggs | pork, lamb, too much red meat |
| Dairy or dairy subs | milk, cheese, yogurt, butter, ghee, almond milk, rice milk, oat milk, goat’s milk | frozen yogurt |
| Fruit | sweet, heavy, and ripe fruits like berries, mangoes, peaches, grapefruit, cooked apples | unripe or dried fruit, such as cranberries, pears, pomegranates, raw apples |
| Veggies | cooked, sweet, or hydrating veggies like squash, beets, radishes, carrots, green beans, avocado, cucumber | most raw veggies, also cooked broccoli, cabbage, cauliflower, potatoes, or mushrooms |
| Legumes | well-cooked, well-spiced, and soft legumes like lentils, chickpeas | dry, rough, or harder beans like black beans, garbanzo, lima, pinto, kidney, white |
| Grains | cooked rice, cooked oats, wheat bread | barley, buckwheat, cereals, corn, granola |
| Nuts and seeds | most nuts and seeds | popcorn |
| Herbs and spices | most herbs and spices work well for vata, including allspice, basil, black pepper, cardamom, cinnamon, cumin, dill, garlic, etc. | bitter herbs like parsley, thyme, coriander, or hot spice in excess, like cayenne, chili or horseradish |
Pitta
| What to eat for Pitta balance | What maybe not to eat | |
| Protein | tofu, some seafood, some poultry, egg whites | egg yolks, seafood, red meat, lamb, sardines, tuna, salmon |
| Dairy or dairy subs | milk, ghee, unsalted butter, cottage cheese, soft cheeses, almond milk, rice milk | sour cream, buttermilk, hard cheeses, aged cheeses |
| Fruit | sweet or astringent and fully ripe fruits like oranges, berries, cherries, sweet apricots, sweet apples, grapes, melon, papaya, pears | sour or unripe fruits like lemons, green apples, sour apricots, sour cherries |
| Veggies | sweet, bitter, or astringent veggies like squash, cabbage, celery, cucumber, zucchini, kale, Brussels sprouts | spicy, hot, or sour veggies like chili peppers, garlic, beets, tomatoes, onion, eggplant, mustard greens |
| Legumes | any astringent legume, which is most of them! (e.g. lentils, chickpeas, black beans, lima, kidney, or navy) | sour, oily, or hot beans |
| Grains | wheat, oats, barley, basmati rice, rice cakes, quinoa, crackers, couscous, cereal | brown rice, corn, rye, millet, buckwheat, polenta |
| Nuts and seeds | small amounts of seeds like sunflower, flax, or pumpkin | sesame seeds, most hearty nuts like almonds, cashews, pistachios |
| Herbs and spices | very small amounts of basil, black pepper, cinnamon, cilantro, dill, turmeric, cumin | most spices should be limited, especially super hot ones like cayenne |
Kapha
| What to eat for Kapha balance | What maybe not to eat | |
| Protein | some seafood, egg whites, some poultry | shrimp, egg yolks, red meat |
| Dairy or dairy subs | skim milk, goat milk, ghee, yogurt, soy milk | butter, cheese, full-fat milk |
| Fruit | fresh or dried fruit like cherries, blueberries, apples, pears, pomegranates, figs, raisins, prunes | bananas, coconut, mango, fresh figs |
| Veggies | pungent, bitter, or astringent veggies asparagus, leafy greens, potatoes, radishes, okra, onions | heavy, dense or watery veggies like avocado, sweet potatoes, tomatoes, cucumber, zucchini |
| Legumes | since most legumes are astringent, almost any, as long as well-cooked and well-spiced | kidney, soybeans, miso |
| Grains | corn, oats, rye, buckwheat, barley, millet, couscous, quinoa, polenta | rice, wheat, cooked cereal |
| Nuts and seeds | small amounts of seeds like sunflower, flax, or pumpkin | cashews, pecans, pine nuts, walnuts, Brazil nuts |
| Herbs and spices | all! | salt |
Takeaway
The Ayurvedic diet may have originated thousands of years ago, but lots of people still implement the ancient wisdom into their day-to-day.
By identifying your dominant dosha or physiological type, you may be able to help correct some imbalances in your body and live better.
Read the full article here:
https://greatist.com/health/ayurvedic-diet
Carb Cycling: What Is It and How Does It Work?
November 12th 2023
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Carb cycling involves the intentional fluctuation of daily, weekly, or monthly carbohydrate intake. Some people use carb cycling to boost their athletic performance, while others use it to lose weight.
Let’s dive into the ins and outs of carb cycling to determine if it’s a good fit for you!
Wait, what’s carb cycling?
From Atkins to keto, there have been a ton of nutritional plans in past decades that limit carb consumption. Carb cycling is no exception — it’s just a bit more flexible. Carb cycling can help:
- maximize energy
- aid in muscle growth
- burn fat
- lose weight
- improve athletic performance
- beat a weight loss plateau
How does carb cycling work?
In theory, carb cycling is pretty simple. If you want to get into a carb cycling routine, you should:
- Schedule periods during which the body relies on fat for energy instead of glycogen.
- Exercise on low-carb days to prompt your body to burn fat for energy.
- Balance between the amount of fat and carbs in your diet. Many experts recommend reducing fat intake on high-carb days and increasing fat consumption on low-carb days.
The “cycle” periods can vary widely. Some peeps adjust their carb intake on a daily basis, while others may choose to consume low-to-no carbs for a week followed by a week of increased carb intake.
Is carb cycling good for weight loss?
In general, restricting carbs tends to be a legit strategy for weight loss. The goal is to burn as much fat for energy as possible on low-carb days. When combined with a calorie deficit, losing weight is likely.
A 2021 study found that lower-carb diets lead to more weight loss and better glucose regulation than exercise alone. In another recent study, researchers found that low-carb diets are hella effective for weight loss compared to low-fat diets.
On high-carb days, your body can restore its muscle glycogen supply, preventing you from losing that good muscle. There’s also some limited research from 2016 and 2018 to suggest that eating carbs can help maintain the function of the appetite-regulating hormones leptin and ghrelin. Basically, carbs can help you feel food for longer.
Carb cycling also may aid in insulin regulation, which is key to maintaining a healthy weight.
What are the downsides of carb cycling?
There’s no such thing as a miracle weight loss cure. Here’s a rundown of the potential downsides of carb cycling.
- It’s complicated. Carb cycling requires planning and monitoring of carb intake, making it a bit complicated to keep up with.
- Lack of research. Carb cycling is a relatively new concept. So, we need more research to showcase its long-term effects and potential downsides.
- Varying results. A 2021 study noted that weight loss plateaus after 6 months on a low-carb diet. Carb cycling may offer a potential solution, but results vary from person to person.
- Not for everyone. While carb cycling aims to assist with insulin regulation, it may pose risks for folks with diabetes or hypoglycemia due to frequent glycogen store fluctuations.
- Reduced nutrients. Cutting carbs can limit nutrient intake, especially from carb-rich vegetables. Without proper planning, this restriction may lead to deficiencies in essential nutrients like fiber, thiamin, and folate.
- Carb quality. There’s a big diff between a basket of fries and a bowl of brown rice. To maximize benefits, it’s important to focus on the quality of carbs you’re consuming.
- Side effects. Low-carb diets may lead to side effects like headaches, brain fog, digestive problems, bad breath, or fatigue.
Takeaway
Carb cycling could be a helpful way to lose weight, burn fat, or boost athletic performance — but there’s not enough research so far to know for sure.
If used as part of a healthy, well-rounded diet, however, it may be able to support you in meeting your fitness goals. But since carb cycling can be a little complex, talking to a doctor, dietitian, or personal trainer before trying is recommended.
Read the full article here:
https://greatist.com/health/carb-cycling
