Showing posts with label Wellness. Show all posts

Tuesday, September 2, 2025

5 Daily Longevity Habits From Quintuple Board-Certified Physician Dr. Monisha Bhanote

Dr. Bhanote, the visionary founder of WELLKULÅ, is a quintuple board-certified physician and best-selling author, widely recognized for her expertise in Integrative Lifestyle Medicine, Functional Culinary Medicine, and Cytopathology. Her work, deeply rooted in health and wellness, has made her a sought-after expert, enriching lives through her speaking engagements and insightful written contributions.
In her dedicated pursuit of wellbeing, Dr. Bhanote harmoniously integrates ancient wisdom with modern mind-body science. Her dedication to plant-powered nutrition is central to her groundbreaking research on gut, brain, and cellular health, underscoring the critical roles of the microbiome and inflammation management in the journey towards longevity. Combining mindful practices with scientific precision, Dr. Bhanote's approach paves the way for sustained health and mental clarity, advocating a lifestyle that enriches both body and mind, leading to comprehensive cellular wellbeing.
Order her book here.

The 5 daily habits of a longevity doctor

To sum up Bhanote's behaviors for longevity, here's what she does daily for her overall health and wellness:

For her body: Healthy eating, mindful movement, brain-healthy activities, optimal sleep and social connections
For brain health: No ultra-processed foods, eating mainly home-grown fruits and vegetables, meditating and walking four or five miles a day
For social fitness: Connecting with people virtually multiple times a day, networking at speaking engagements
For her daily diet: Plant-based, gluten-free foods that are the different colors of the rainbow. 10 different kinds of fruits and veggies in each meal
For her media diet: Podcasts and audiobooks

Saturday, August 30, 2025

Deepak Chopra’s Seven Spiritual Laws of Success Summary

1. The Law of Pure Potentiality – You are pure consciousness

Your essence is infinite, creative, and connected to all life.
Practice: Spend time in silence or meditation daily. Appreciate nature. Connect with your inner self before acting.

2. The Law of Giving – The universe operates through exchange

Giving and receiving create abundance. Share freely—love, attention, or resources.
Practice: Compliment someone, offer help, or express gratitude each day.

3. The Law of Karma (Cause and Effect) – Every action has a consequence

Every choice generates results. Make conscious, mindful choices.
Practice: Pause before decisions. Ask: “Will this action bring happiness or harm?”

4. The Law of Least Effort – Effortlessness comes from acceptance

Accept things as they are; don’t resist. Respond instead of reacting.
Practice: Let go of unnecessary struggle. Focus on actions aligned with love and purpose.

5. The Law of Intention and Desire – Intentions have power

Thoughts and intentions shape reality. Set clear, positive intentions.
Practice: Write down your goals and visualize them daily. Release attachment to the outcome.

6. The Law of Detachment – Freedom comes from letting go

Letting go of control creates openness to infinite possibilities.
Practice: Accept uncertainty. Trust that life can unfold in ways better than you imagine.

7. The Law of Dharma (Purpose in Life) – Everyone has a unique gift

Fulfillment comes from using your talents to serve others.
Practice: Discover your natural strengths. Ask: “How can I contribute?” Align work and daily actions with this purpose.

In short: Chopra teaches that success and happiness arise naturally when we connect with our inner self, live consciously, give freely, and act with love and purpose.

Wednesday, August 27, 2025

50 Top Herbal Medicine Plants

Here’s a professional herbalist’s list of 50 top plants commonly used in Western herbal medicine. These are among the most relied-upon botanicals for their therapeutic value:

50 Top Herbal Medicine Plants

Chamomile (Matricaria recutita) – calming, digestive aid
Peppermint (Mentha × piperita) – digestive, antispasmodic
Echinacea (Echinacea purpurea/angustifolia) – immune support
Ginger (Zingiber officinale) – anti-inflammatory, nausea relief
Turmeric (Curcuma longa) – anti-inflammatory, liver support
Garlic (Allium sativum) – antimicrobial, cardiovascular health
Valerian (Valeriana officinalis) – sleep and anxiety
Passionflower (Passiflora incarnata) – anxiety, insomnia
Skullcap (Scutellaria lateriflora) – nervous system tonic
Hawthorn (Crataegus monogyna/laevigata) – heart and circulation
Milk Thistle (Silybum marianum) – liver protection
Nettle Leaf (Urtica dioica) – nutritive, anti-allergy
St. John’s Wort (Hypericum perforatum) – mood balance, nerve healing
Dandelion (Taraxacum officinale) – liver, digestion
Licorice Root (Glycyrrhiza glabra) – adrenal, respiratory, digestive
Calendula (Calendula officinalis) – skin healing, lymphatic
Lavender (Lavandula angustifolia) – relaxation, antimicrobial
Rosemary (Rosmarinus officinalis) – circulation, memory, antioxidant
Thyme (Thymus vulgaris) – respiratory, antimicrobial
Sage (Salvia officinalis) – throat, memory, hot flashes
Yarrow (Achillea millefolium) – wound healing, fevers, circulation
Lemon Balm (Melissa officinalis) – calming, antiviral, digestive
Ashwagandha (Withania somnifera) – adaptogen, stress, vitality
Rhodiola (Rhodiola rosea) – adaptogen, energy, mood
Ginseng (Panax ginseng/Panax quinquefolius) – adaptogen, stamina
Gotu Kola (Centella asiatica) – cognitive, wound healing
Holy Basil/Tulsi (Ocimum sanctum) – adaptogen, respiratory, stress
Cinnamon (Cinnamomum verum) – blood sugar balance, warming
Cloves (Syzygium aromaticum) – antimicrobial, digestive
Fennel (Foeniculum vulgare) – digestive, lactation
Cardamom (Elettaria cardamomum) – digestion, circulation
Hops (Humulus lupulus) – sedative, digestive
Kava (Piper methysticum) – anxiety, relaxation
Mugwort (Artemisia vulgaris) – digestion, dream tonic
Oregano (Origanum vulgare) – antimicrobial, respiratory
Plantain Leaf (Plantago major/lanceolata) – wound healing, soothing
Slippery Elm (Ulmus rubra) – demulcent, digestive
Marshmallow Root (Althaea officinalis) – soothing, mucous membrane health
Comfrey (Symphytum officinale) – topical wound/bone healing
Black Cohosh (Actaea racemosa) – menopause support
Red Clover (Trifolium pratense) – lymphatic, women’s health
Dong Quai (Angelica sinensis) – women’s health, blood tonic
Blue Vervain (Verbena hastata) – stress, muscle tension
Eleuthero (Eleutherococcus senticosus) – adaptogen, endurance
Ginkgo (Ginkgo biloba) – circulation, memory
Elderberry (Sambucus nigra) – antiviral, immune support
Elderflower (Sambucus nigra) – fevers, colds, sinus health
Cranberry (Vaccinium macrocarpon) – urinary tract health
Cornsilk (Zea mays stigma) – urinary soothing
Horsetail (Equisetum arvense) – connective tissue, diuretic

Friday, August 15, 2025

After: A Doctor Explores What Near-Death Experiences Reveal about Life and Beyond Book by Dr. Bruce Greyson

The world's leading expert on near-death experiences reveals his journey toward rethinking the nature of death, life, and the continuity of consciousness.

Cases of remarkable experiences on the threshold of death have been reported since ancient times, and are described today by 10% of people whose hearts stop. The medical world has generally ignored these “near-death experiences,” dismissing them as “tricks of the brain” or wishful thinking. But after his patients started describing events that he could not just sweep under the rug, Dr. Bruce Greyson began to investigate.

As a physician without a religious belief system, he approached near-death experiences from a scientific perspective. In After, he shares the transformative lessons he has learned over four decades of research. Our culture has tended to view dying as the end of our consciousness, the end of our existence―a dreaded prospect that for many people evokes fear and anxiety.

But Dr. Greyson shows how scientific revelations about the dying process can support an alternative theory. Dying could be the threshold between one form of consciousness and another, not an ending but a transition. This new perspective on the nature of death can transform the fear of dying that pervades our culture into a healthy view of it as one more milestone in the course of our lives. After challenges us to open our minds to these experiences and to what they can teach us, and in so doing, expand our understanding of consciousness and of what it means to be human.

Buy: After (Amazon)

The Signs by Tara Swart MD PhD

The neuroscientist, medical doctor, and powerhouse author of The Source shares the lost art of listening to your intuition and allowing the signs around you to guide the way to achieving the life of your dreams.

"This is more than a book, it’s a healing experience." — Jay Shetty, #1 New York Times bestselling author and host of On Purpose Podcast

Buy: The Signs (Amazon)

Have you ever thought of someone just before they called? Or experienced a coincidence that felt too unlikely to be true?

It’s all too easy to dismiss synchronicities or signs like these as chance. But what if they weren’t? And what if, by learning to tune into them, you could access a guiding wisdom that would help you overcome challenges and cultivate personal growth?

In this groundbreaking book, world-renowned neuroscientist Dr. Tara Swart explains how. Bringing together breathtaking real-life stories with teachings from cognitive psychology, near-death experiences, and much more, she’ll show you how to:

Tap into your most important decision-making tool: your intuition.
Break free from the distractions and stress of modern life and focus on what matters most.
Shift your mindset from fixed thinking to openness and wonder, so you can see life’s limitless possibilities.

With compelling theories about the nature of consciousness, and transformative tools to create a deep connection with the signs around you, let this book empower you to trust your instincts and thrive like never before.

Sunday, August 10, 2025

A Rising Tide of Kindness: Why Service Is Life’s Greatest Work

To Enhance the Lives of Those We Touch by Helping People Reach Their Goals.

“A rising tide lifts all boats.”

It’s a proverb meaning that when conditions improve—such as economic growth, community well-being, or shared opportunity—everyone benefits, not just a select few.

LEARN one way to serve others here.

It’s often used in economics and politics, but it also works beautifully as a philosophy for service: if you focus on lifting the whole, everyone—including you—rises together.

Service to others is often described as the highest calling because it shifts the center of life away from self-absorption and toward contribution. When you focus on service, you align with something larger than yourself—whether that’s community, humanity, or even the well-being of future generations.

Here’s why it’s so powerful:

It gives meaning beyond personal gain. Material success and personal achievements can bring joy, but their satisfaction often fades. Acts of service create enduring fulfillment because they’re rooted in purpose, compassion, and shared human connection.
It builds deeper relationships. Service fosters trust, gratitude, and reciprocity. People naturally gravitate toward those who uplift and support them, which strengthens both personal and communal bonds.
It expands empathy and perspective. Helping others pulls you out of the narrow lens of your own challenges. It opens your eyes to diverse realities and teaches humility, resilience, and understanding.
It creates a legacy. What you do for yourself often ends with you, but what you do for others ripples outward—affecting families, communities, and sometimes entire generations.
It transforms you. Service shapes character. It replaces ego with humility, fear with courage, and isolation with connection. Many people discover their truest selves not when they’re striving for their own gain, but when they’re working to improve someone else’s life.

It’s not about grand gestures. Service can be as simple as kindness in conversation, sharing knowledge freely, or helping a neighbor. Over time, these acts accumulate into a life of richness and significance.

If you live in service, you don’t just leave the world better than you found it—you also live better while you’re here.

Service is the quiet art of living for more than yourself.

It is the steady turning outward—toward the needs, hopes, and burdens of others—like a flower bending toward the sun.

When you give of your time, your attention, your hands, or your heart, you enter into an ancient rhythm: the same one that’s kept villages alive, healed strangers, and carried humanity through its darkest winters. Service makes you part of something infinite.

It dissolves the walls of “me” and “mine,” letting you see the great weaving we’re all caught in. Every thread you lift strengthens the fabric for someone else, and in doing so, your own strand grows brighter, stronger, more unbreakable.

A life spent in service is not a smaller life—it is the largest one possible. For when you give, you do not lose; you multiply. Every kindness sows seeds in soil you may never walk upon, yet the flowers will bloom, and their scent will carry your name long after you are gone.

Serve not for recognition, but for the quiet knowing that you have been a light in the lives of others. For in the end, all we leave behind is the love we gave away.

“Live to lift. Give to grow. Love to last.”

Service to Others.

Ditch & Switch: Is one way to help others. Show them how easy it is to ditch the toxic products they have in their homes and switch to cleaner, greener, safer products from The Wellness Club.

You will be serving families as they improve their overall well-being and income too. Learn more here.

Friday, August 8, 2025

The Mind Diet: Mediterranean-DASH Intervention for Neurodegenerative Delay Boost Brain Health Reduce the Risk Alzheimer’s Disease and other Dementia

The MIND diet is a way of eating designed to boost brain health and reduce the risk of Alzheimer’s disease and other forms of dementia.

Its name comes from Mediterranean-DASH Intervention for Neurodegenerative Delay, because it combines two well-studied diets:

Mediterranean diet – emphasizes fruits, vegetables, whole grains, fish, and healthy fats like olive oil.
DASH diet – designed to lower blood pressure, rich in vegetables, fruits, lean proteins, and low in salt and processed foods.

The MIND diet takes the brain-protective elements of both and focuses on foods linked specifically to slower cognitive decline.

Core Principles

It encourages 10 “brain-healthy” food groups and limits 5 “unhealthy” groups.

Eat often:

Green leafy vegetables (spinach, kale, etc.) – at least 6 servings/week
Other vegetables – at least 1 serving/day
Berries (especially blueberries, strawberries) – at least 2 servings/week
Nuts – 5 servings/week
Olive oil – primary cooking oil
Whole grains – 3 servings/day
Fish – 1 serving/week (fatty fish preferred)
Beans – at least 4 servings/week
Poultry – 2 servings/week
Wine – 1 glass/day (optional; red is common, but not required)

Limit:

Butter/margarine – less than 1 tablespoon/day
Cheese – less than 1 serving/week
Red meat – less than 4 servings/week
Fried/fast food – less than 1 serving/week
Pastries/sweets – less than 5 servings/week

Benefits

Linked in studies to slower memory decline and lower Alzheimer’s risk
Supports overall heart health (which benefits the brain)
Focuses on nutrient-dense, anti-inflammatory foods

MIND Diet Food Guide

Brain-Healthy Foods to Enjoy

Food Group	Goal (Per Week/Day)	Examples (Canada)
Green Leafy Vegetables	6+ servings per week	Spinach, kale, Swiss chard, bok choy, romaine lettuce
Other Vegetables	1+ serving per day	Carrots, broccoli, bell peppers, cucumbers, tomatoes
Berries	2+ servings per week	Blueberries, strawberries, raspberries, blackberries
Nuts	5 servings per week	Almonds, walnuts, hazelnuts, pecans, cashews
Olive Oil	Use as primary oil	Extra virgin olive oil for cooking & dressing
Whole Grains	3+ servings per day	Brown rice, quinoa, oats, whole wheat bread, barley
Fish	1+ serving per week	Salmon, sardines, trout, mackerel, herring
Beans	4+ servings per week	Lentils, chickpeas, black beans, kidney beans
Poultry	2+ servings per week	Chicken breast, turkey
Wine (optional)	1 glass per day	Red or white wine (optional; drink responsibly)

Foods to Limit

Food Group	Limit	Examples
Butter/Margarine	< 1 tablespoon per day	Butter on toast, margarine in baking
Cheese	< 1 serving per week	Cheddar, mozzarella, processed cheese
Red Meat	< 4 servings per week	Beef, pork, lamb
Fried/Fast Food	< 1 serving per week	French fries, fried chicken, takeout burgers
Pastries/Sweets	< 5 servings per week	Cakes, cookies, doughnuts, candy

Serving Size Examples

Vegetables: 1 cup raw or ½ cup cooked
Berries: ½ cup fresh or frozen
Nuts: 1 small handful (about 1 oz or 28 grams)
Whole grains: ½ cup cooked (rice, oats, quinoa) or 1 slice bread
Fish: 3-4 oz cooked portion
Beans: ½ cup cooked
Poultry: 3-4 oz cooked portion
Cheese: 1 oz (about the size of 4 dice)
Pastries/Sweets: 1 small piece or serving

Tips for Success

Use olive oil instead of butter or margarine for cooking and salad dressings.
Snack on nuts and berries instead of chips or candy.
Plan 1-2 fish meals per week with fatty fish like salmon or mackerel.
Fill half your plate with vegetables at meals.
Choose whole grain breads, cereals, and pasta instead of white or refined.
If you drink alcohol, enjoy one glass of wine with dinner occasionally.

Thursday, August 7, 2025

Can Plants Help My Heart? Let’s Talk Cholesterol + the Whole Food Plant-Based Life

You know when you hear something over and over again—like a whisper from the universe that turns into a full-blown shout? That’s what happened to me with cholesterol. It kept popping up in conversations, on lab reports, in quiet worried thoughts at 3 a.m. I tried 2 different statins and the side effects had me suffering with whole body aches that became unbearable. I called my Doctor and told him 'NO statins' for me! Hey Cholesterol! One day I decided to stop brushing it off like a dropped pea under the kitchen table and actually do something about it.

Enter: the Whole Food Plant-Based (WFPB) lifestyle. Not a diet. Not a trend. Just a more intentional, colorful, life-giving way to eat.

So, What is Whole Food Plant-Based Eating?

In the simplest terms:
Whole = as close to nature as possible (unprocessed or minimally processed).
Food = real food, not food-like substances.
Plant-Based = vegetables, fruits, legumes, grains, nuts, and seeds galore.

No animal products. No dairy. No oils (if you’re going all-in). Definitely no “cheeze-powder-dusted-fake-meat-crunchy-things” from the middle aisle of the grocery store.

It’s food your great-grandparents would recognize. You know… before everything came shrink-wrapped or pre-seasoned with words you can’t pronounce.

The Big Cholesterol Question

Can this lifestyle really lower cholesterol?

Yes. Yes. YES. (And I say this both personally and passionately.)

Here's why:

Animal products and processed foods are the main culprits in raising LDL cholesterol—aka the "lousy" kind. Plants don’t contain dietary cholesterol at all. And when you fill your plate with fiber-rich, antioxidant-packed foods, your body starts cleaning house. Arteries cheer. Heartbeats dance.

Some plant foods even act like little brooms, sweeping cholesterol out of your bloodstream. Hello, oats, beans, and flaxseeds—I see you working your magic.

THE JACKPOT:

When you cut out meat and dairy from your diet, you’re essentially giving your body a cholesterol vacation—in the best possible way. That’s because animal products are the only source of dietary cholesterol. Plants? They don’t come with any. None. Zilch. So by embracing a whole food plant-based lifestyle, you’re naturally eliminating cholesterol from your plate without counting a single gram or reading confusing labels. It’s like quietly removing the troublemakers from the party and suddenly the whole room feels lighter, calmer, healthier.

Real Talk: My Experience

Let me be clear. This wasn’t about perfection. I didn’t suddenly become a quinoa guru overnight. I stumbled. I craved cheese (don’t we all?). I googled “does butter count as a plant?” more than once.

But over time, something shifted. I started to crave how good I felt—lighter, clearer, more energized. And when I saw the numbers move in the right direction? That was the cherry on top (an actual cherry, not the maraschino kind swimming in syrup).

I became my own experiment—and my cholesterol levels thanked me.

What I Learned Along the Way

Fiber is your friend. It binds to cholesterol and helps usher it out of your system like a bouncer at a sketchy nightclub.
Nuts and seeds aren't the enemy. In moderation, they support heart health. Think: a sprinkle of walnuts, not a jar of almond butter with a spoon.
Reading labels is a full-time job. But it gets easier, promise.
Cooking at home is empowering. I never thought I'd get this excited about lentils.
Your taste buds change. What once tasted “too healthy” becomes deliciously satisfying.

Final Thoughts (With Love + Broccoli)

This isn’t about restriction. It’s about abundance. There’s so much beauty (and flavor!) in plants. A WFPB lifestyle isn’t just good for your cholesterol—it’s good for your mood, your sleep, your skin, your whole self.

And if you’re plant-curious, heart-concerned, or just tired of feeling blah—consider this your nudge.

You don’t have to go all in tomorrow. But maybe try a Meatless Monday. Or swap cream for oat milk. Or eat a rainbow that didn’t come from a candy wrapper.

Your heart (and future self) will thank you.

With leafy green love,
Patti

NOTE: This is my personal wellness experience and not intended as medical advice.