Hope everyone had a wonderful summer and is back in the swing of things (school, work, and/or looking forward to fall)! I have had a LOT going on between work and home, so it’s been a while, but I am glad to be back and hope to resume my newsletters.

I have been thinking a lot about the topic of mental health. Small moments matter. Over Labor Day Weekend, I spent time with my family and extended family, which was great. I hadn’t had this kind of opportunity in a long time. One of the highlights was having lunch with my young daughter at a local cafe, and then attending a wonderful local art show. This lovely afternoon was something small and perhaps, a regular activity for some. For me, it really illustrated how much I get caught up in my work, and to-do lists, and never being satisfied with what just is. Take a moment this week to just be present, really “just be” - whatever that might look like for you. It’s so important for mental health.

How are you present both for yourself and for others?

Sugar: Is It Really So Sweet?

While savoring the sweet taste of sugar is so enjoyable and hardwired into our human brains, excessive consumption can have profound effects on our health. From contributing to weight gain to increasing the risk of chronic diseases, understanding the impact of sugar is crucial for making informed choices about our diet. And, unfortunately, most of us are eating more than we think!

The Hidden Culprit—Added Sugars:

Added sugars lurk in many processed foods and beverages, often under different names. From sucrose to high-fructose corn syrup, these hidden culprits can contribute to an overconsumption of calories and negatively impact metabolic health.

Sugar and Inflammation:

You probably already know, but excessive sugar intake is closely linked to weight gain and obesity. High-sugar diets contribute to an increased risk of insulin resistance, a key player in the development of Type 2 diabetes, inflammation and even dementia. However, whole fruit is naturally packaged with fiber and is healthful for your body in so many ways! Eat your fruit daily!

Sugar and Heart Health:

Diets rich in added sugars are associated with elevated levels of triglycerides, blood pressure, and inflammation – all risk factors for heart disease. Taking control of sugar intake is a vital step toward supporting cardiovascular health.

Sugar and Mental Health:

Sugar can have a significant impact on mental health, contributing to mood swings, fatigue, and cravings. Balancing blood sugar levels by reducing sugar intake may positively influence mental well-being.

Sugar Buster Strategies:

How can we reduce our sugar intake and cultivate a balanced approach to our diet?

1. Read Labels Mindfully: Become a label detective! Check food labels for added sugars and opt for products with minimal or no added sugars. Keep an eye out for alternative names such as corn syrup, cane syrup, or malt syrup.

2. Choose Whole Foods: Base your daily eating on whole, unprocessed foods. Fruits, vegetables, whole grains, and lean proteins are naturally lower in added sugars and rich in essential nutrients. Aiming for filling half your plate with leafy greens and non-starchy veggies is a good start. In fact, more greens like kale help us fight the sugar craving naturally. A green smoothie is a great start to adding more greens to your diet. Chef AJ has amazing dessert recipes

(and a new dessert book that just came out)!

3. Hydrate Wisely: Beware of sugary beverages! Opt for water, herbal teas, or infused water with added vegetables or fruits (great ones to try are cucumber, lemon and/or berries) to stay hydrated without the added sugars found in sodas and sugary drinks.

4. Mindful Sweet Swaps: Explore natural sweeteners like maple syrup, agave or dates as alternatives to refined sugars in your recipes. While moderation is key, these alternatives can provide sweetness with added nutrients.

Need help cutting back on sugar? Don’t know where to begin? Please hit REPLY or fill out my contact form!

1. October is Breast Cancer Awareness Month. To find out more about a 4 pronged approach to reducing your risk of breast cancer, click HERE for a free e-cookbook and getting started guide!

Focus on:

• Eating more plants

• Moving your body more

• Limiting alcohol

• Working towards a healthy weight for you

2. Breast Cancer Prevention CLASS on Thurs, Oct 17th at 730pm Eastern!

Half a century ago, the United States declared a “war on cancer,” yet current statistics predict that during our lifetime, one in eight women will develop breast cancer.

This class focuses specifically on foods relevant to breast cancer risk reduction and survival. You’ll view a nutrition science video as well as 3 demonstrations of simple plant-based recipes that can be easily re-created at home. This class can also be offered one/one for those who want a more personalized experience.

The Power of Plant-Based Nutrition: 4 Class Series ONLINE

Starts Sunday, October 6th at 730pm Eastern for 4 classes!

Participant Feedback:

“This class gave me more confidence about eating plant-based.”

“The class is full of powerful information about the food that we eat.”

“Excellent class — information was well presented.”

“Followup was great - the instructor was easily available for questions and was very supportive.”

Why Should You Join?

The Power of Plant-Based Nutrition for Health is based on the Physicians Committee for Responsible Medicine’s successful 21-Day Plant-Based Kickstart program. This series will give class attendees real-world, actionable information to discover the world of plant-based nutrition. You will walk through a 21 Day Kickstart program with Dr. Asha and a supportive group of your peers!

Class Format:

Each 60 min online class features a video, discussion, and activities focused on adopting a healthful, plant-based diet. You will also have access to a private Facebook group, regular Zoom Meetups and the instructor via email for ongoing support.

Curriculum:

1. Kickstart Your Health: the Science Behind Plant-Based Nutrition

2. Let’s Go! (Begin Kickstart, Label Reading)

3. Getting in Gear (Eating Out, Cooking without Oil)

4. Weight Loss (How to Keep It Going)

Side effects may include:

· Improved Blood Sugar

· Lower Cholesterol Levels

· Better Blood Pressure

· Weight Loss

· Increased Energy

· Better Sleep

· Improved Digestive Regularity

COST: $69 for all 4 classes!

INCLUDES:

• 4 LIVE online classes

• Unlimited email support

• Private Facebook support group

• LIVE online in-person support meetings (depending on interest)

VALUE: PRICELESS!

**This class can also be offered one/one for those who want a more personalized experience.

Classes On-Demand!

**Healthy Habits — useful for ANYONE - individuals or families!

What You Will Learn:

• The science of habit formation

• The power of habit stacking

• Ideas to build healthy habits and extinguish unhealthy habits

• Practical tips on developing healthy habits for families and individuals such as healthy eating, physical activity, mindfulness, sleep and more!

Participant Feedback:

“Easy to understand material. Very practical and helped with my kids and me too!”

“Great examples of how to develop healthy habits across many areas.”

**The Power of Lifestyle Change in Endometriosis: An Introduction

What You Will Learn:

• What is endometriosis?

• What are the risk factors for endometriosis?

• How is it diagnosed and treated?

• Can what you eat (or don't eat) impact endometriosis?

• What about other lifestyle changes?

Participant Feedback:

“Great overview and information that I couldn’t find anywhere else all in one place.”

“This class really inspired me that there is something I can do other than medications to help my pain.”

Interested in on-demand classes? Please find out more HERE!

Of course, please let me know if there are specific topics about which you’d like to learn more!

Have ideas for future topics for the newsletter or classes?

Want to work with me or have me present a class to your group?

I can work one-on-one with clients online only in the Maryland and Washington, DC areas of the United States. I also host group education events as well as on-demand courses that are open to everyone, regardless of location!

Would love to hear from you! Just hit REPLY!

Yours in health,
Dr. Asha

Through Diya Lifestyle & Wellness, Dr. Asha works as a health coach, educator and cooking instructor. She does NOT see patients in this role as a primary care physician. One-on-one health and wellness coaching is only available to clients located in Maryland and Washington, D.C. U.S.A. Group services are available to all regardless of location.

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