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[umanaralkar]

It’s not the one big step that will change your health, change your life... It’s the small steps that add up to give you the big results 😊 Stop thinking about it and just start doing... My Monday morning started with a short meditation, workout, followed by this yummy meal. Fried egg on toast. There’s avocado, spinach and broccoli sprouts in between 😊 It’s not a big deal, but it sets the tone for a better day... ✅Try that online class ✅Get up a bit early and sit in a meditation ✅Restock your pantry with healthier options ✅Go for a quick walk ✅Sleep a bit earlier than your normal ✅Order those blue light blocking glasses ✅Sign up for that online class you want to take ..... It’s the small steps that lead to big changes ❤️😊 #happymonday #fitmomlife #umanaralkar #everythingom #omwithatwist Book a 60 minute consultation with me - https://omwithatwist.com/60-minute-consultation-uma/ Use coupon code om50 for a 50% discount till February 14th https://www.instagram.com/p/CLCSAd3BVEF/?igshid=bsixd44vevym

[umanaralkar]

Do more of the things that make you happy. I know easier said than done, especially when you are a mom 😊 Start with a pen and paper. Make a list. What brings you joy? What inspires you? What gives you the good kind of butterflies in your stomach? Here are a few things on my list, in no particular order 👇🏼 Nature 🌳 Cooking 🧑‍🍳 Sleep 😴 My boys 👬🏾 Working with clients 👩‍💻 Exercise 🚶🏽‍♀️ Friends 👯‍♀️ Travel ✈️ Learning something new 📚 Meeting new people 🧑🏾‍🎤👩‍🎤👩🏼‍🔧 Make a list, then make a conscious effort to include those things in your routine 😊 It doesn’t have to be an elaborate day of self care, the small things make a big difference. You happiness is important, don’t forget that ❤️ #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CK9cSs0hyHV/?igshid=1pqfhe7onxylu

[umanaralkar]

Heard of Adrenal Fatigue? Well I have to be honest, I don’t think Adrenal Fatigue is quite the right term 🙂 It’s more correctly called HPA (Hypothalamus-Pituitary-Adrenal) Axis Abnormalities. When you are under stress and if your HPA Axis is working like it should, the Hypothalamus gland (located in the brain) signals the Pituitary Gland (also located in the brain) to inturn signal the Adrenals (located on top of your kidneys) to produce Cortisol. This is perfect if you are dealing with short term stress, like public speaking or an exam. As soon as the stress ends, the body goes back to normal. Unfortunately, in today’s world most people are under stress for long periods of time (Chronic Stress). Under Chronic stress, the Adrenal glands produce so much Cortisol that they can no longer use it effeciently to manage stress. The high Cortisol inturn disrupts several metabolic functions including - ❌Digestion ❌Reproduction ❌Growth❌Rest/Sleep Common symptoms of high Cortisol and an abnormal HPA access include: Trouble sleeping or interrupted sleep Depression Fatigue and Low Energy Weight Gain, especially around the abdomen Compromised Immunity Low Sex Drive Thyroid Dysfunction What can you do to manage stress and heal your Adrenals? While I always recommend trying different ways to manage stress, here are a few things I highly recommend. ✅Meditation: A short 10 minute practice of meditation can activate the para sympathetic nervous system and relieve stress. ✅Time in Nature: Going for a 10-15 minute walk outside is a great stress buster! If you have time to go on a longer hike or do your workout outside, thats an added bonus. ✅Sleep: Creating a bedtime routine to improve the quality of your sleep is key.I have also been using the @mindbodygreen Mg+ 30 minutes before bedtime for a year now and its been a complete changer. ✅Eating a whole food rich diet: A diet high in sugar and refined food can be highly inflammatory and aid in both high Cortisol and Insulin. ✅Adaptogens: These are herbs that can help you to adapts to stress better. My favorite is @himalayausa Ashwagandha ✅ Get your Cortisol levels tested! Was this helpful? #umanaralkar #omwithatwist https://www.instagram.com/p/CK6qMhEBO3C/?igshid=15ghb5ti5fldk

[umanaralkar]

I am truly obsessed with the @enjoypachamama Athletic Rub! #ad Exercise is a part of my routine and this plant-based, organic CBD rub works like magic on sore muscles and for deep-tissue recovery 😊 I highly recommend stretching and foam rolling before and after your workouts, but a gentle message with the Athletic Rub over sore or achy areas, gives instant relief! The anti-inflammatory properties of the CBD oil, along with the calming & soothing smell of the essential oils makes this my #1 go to product before bedtime. Have you tried or been wanting to try CBD? Comment below and let me know 👇🏼 They also gave me a code UMA20 to get 20% (link in my stories) (AD) #enjoypachamama #pachamamacbd #athleticrub #cbdoil #umanaralkar #omwithatwist #everythingom Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product has not been proven to treat, cure or prevent any disease or ailment. https://www.instagram.com/p/CKy330ZBsle/?igshid=1vru4fq0kdj17

[umanaralkar]

Water. Sun. Nature. ☀️ 🌳 💧 Whole Food. Local Food. 🥑🥦🥥 Movement.🚶🏽‍♀️🤸🏽‍♂️🏊🏼 Sleep. 💤 Vitamins. Minerals. Adaptogens. 🌿 All this is important 👆🏼 But what’s most important is love, laughter and inner work. Your physical health is directly influenced by your mental health and wellbeing. Don’t ignore that. ❤️😊 #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CKop1awBpoH/?igshid=o0ng5wmptefv

[umanaralkar]

You can’t expect to see a 6 pack after doing one set of crunches 😊 Looking & feeling better is all about consistently. Lets commit to doing 3 of the following each day of this week, for our health 😊 ✅30 minutes of movement ✅ no refined sugar ✅12 hours of fasting ✅sleep before 10 pm ✅no alcohol ✅home cooked meals ✅meditation Which 3 did you choose? #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CKg7vQRhq_I/?igshid=h97qexs9cafc

[umanaralkar]

On the other side of FEAR lies FREEDOM. When you stop thinking about what THEY will think and start thinking about what makes YOU happy, everything will align, the puzzle pieces will come together and you will see a clear path. What do you want? Sit in stillness 🧘🏽‍♀️ Spend time in nature 🌳 Journal ✍🏼 the answer is inside you. ❤️🙏🏼🙌🏼 #umanaralkar #everythingom #omwithatwist https://www.instagram.com/p/CKb1ayjhfFj/?igshid=1vtsljwlu7lga

[umanaralkar]

3 truths and 1 lie. Should we play? It’s a simple game. I have 4 statements below. One of them is not true. Can you guess which one? 1️⃣I was trained in two classical Indian dances while growing up in India - Kathak and Bharatanatyam. 2️⃣I have a master’s degree in film producing. I worked as a producer in Los Angeles before I studied Nutrition. 3️⃣I love skiing ⛷ and am looking forward to our annual ski trip. 4️⃣I have lived in Los Angeles for 15 years. Which one do you think is false? Comment below 👇🏼 #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CKWi3GChcIH/?igshid=3fjpwc8dm9fb

[umanaralkar]

Made a batch of 12 egg muffins! I love making a few meals in larger portions and have them throughout the week 😊 Ingredients: cage-free eggs – 12 chopped onions – 1 cup chopped tomatoes – 1/2 cup chopped green onion – ½ cup chopped spinach – 1 cup garlic powder – 1 tsp. ground black pepper – 1 tsp. salt to taste 1 tsp. grass-fed butter non-stick avocado oil cooking spray *Use organic ingredients whenever possible Acceptable Swaps: * Add any other fresh vegetables * Add chicken sausage * Use ghee or grape seed oil instead of butter * Use the non-stick spray of your choice as long as it is free of additives and propellants. Directions: 1. Preheat oven to 350 degrees. 3. Melt the butter in a large skillet. Add the onions and fry for 5-7 minutes or till they are transparent. Add all the other ingredients (except eggs and non-stick spray) and stir-fry for 5 minutes. 3. In a large mixing bowl, beat eggs. 2. Spray a 12-cup muffin pan with non-stick cooking spray. 4. Add in a tablespoon of the stir-fried vegetables in each muffin cup. Add the beaten eggs on top to fill each muffin cup up to 2/3rd of its capacity. 5. Bake for 20-25 minutes or until the center of the muffin is completely cooked. Easy, yummy and loaded with nutrition 😊❤️ Do you meal prep? What’s your favorite recipe to make in large batches? #umanaralkar #everythingom #omwithatwist https://www.instagram.com/p/CKT_x6whktd/?igshid=sgfczg1p0zx4

[umanaralkar]

If you are having wine, then organic and natural is the way to go! 🖕🏼 For real, whats happening in winemaking is equally as sad as the food industry and the clean food you are eating is not going to matter, if you are drinking wine loaded with cemicals and pestisides on the side. Now you can order my absolute favorite @dryfarmwines to show up straight to your doorstep! ✅Sugar Free ✅Lower in Alcohol ✅Organically Farmed ✅Non-GMO ✅Additive Free ✅Independently Lab Tested Use the link below and get an extra bottle of wine for a penny with your first order! dryfarmwines.com/uma #dryfarmwines #organicwine #cleanwine #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CKPsHIWhTib/?igshid=qb528hubodgn

[umanaralkar]

How are you taking care of yourself right now? Self care is more important than ever before as we are still in the think of this pandemic. Some things that have been helping me include: ✅Daily gratitude. I have a journal and I like to write down what I am grateful for every single morning. ✅Meditation. I do it for at least 10 minutes everyday. ✅FaceTime with Fam & Friends: I truly love seeing their faces, even if it’s the quickest convo. ✅Sunshine: I’am not always by the ocean, but I love getting some fresh sunlight on my body every day. ✅Cooking. Or should I say experimenting with fun recipes and ingredients. Have been shopping @thrivemarket and absolutely love getting clean, organic ingredients at wholesale prices, delivery straight to my door 😊 Here’s a link for a 25% discount + free gift! https://thrivemarket.com/landing/partner/cj-d2m #umanaralkar #omwithatwist #everythingom #thrivemarketpartner #thrivemarket https://www.instagram.com/p/CKMUftLheqw/?igshid=82w7w3g2x7ui

[umanaralkar]

Happy Saturday! Sun ☀️ Sea 🌊 Sand 🏝 Grateful to be here right now ❤️ #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CKHVqvOhhd5/?igshid=1acdmqy1rsvo8

[umanaralkar]

Because chocolate 🍫 makes everything better!!! Enter @lilys_sweets No added sugar ✅ Keto friendly ✅ Non-GMO ✅ Stevia sweetened ✅ I always recommend limiting the amount of processed food in your diet, but if you are a chocolate lover like me @lilys_sweets hits the spot. My current favorite is their Salted Caramel Milk Chocolate 🤩 Give me a ❤️if you love chocolate. #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CKB6-jvhjzG/?igshid=19cpebyg07x6s

[umanaralkar]

You are stronger then you think!!! Don’t let anyone tell you otherwise. You are 💯 capable of achieving whatever you set you mind on. No doubt ❌ No second guessing ❌ No excuses ❌ You just can ✅ Have faith, take the first step... #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CJ_PFQih6oO/?igshid=y9uwwl0rsml2

[umanaralkar]

Thinning hair? Or they are dry, frizzy and lifeless? Many women experience changes in the quality & quanitiy of their hair especially through the per-menopausal (35 to 50 years old) and menopausal years (50+ years). Here’s a few things to consider: ✅ I highly recommend getting your reproductive hormones tested. An imbalance in estrogen and progesterone can trigger hair loss or make your hair very dry. ✅ Adaptogens - Chronic stress can negatively influence hair. Taking adaptogenic herbs like Ashwagandha can help with cortisol management and improve hair quality. ✅ Thyroid health - thyroid dysfunction, which is typically connected with high cortisol and insulin is also a major reason for dry, thinning hair. Get your thyroid levels tested. ✅ Red Light Therapy - This is phototherapy that uses specific wavelengths of light and has shown to stimulate ATP production in cells, promote growth of new capillaries and boost production of collagen. ❤️Most importantly, make sure your meals are loaded with high quality protein, good fat and carbohydrates that comes from real food like vegetables and fruit. #umanaralkar #omwithatwist #everythingom https://www.instagram.com/p/CJ6KmaNBOWK/?igshid=mwpnt3djubva

[umanaralkar]

Quick Breakfast before I start my meetings! 1 Ezekiel toast (it does contain some gluten, so not the right option if you are sensitive) 1 scrambled egg (in @primalkitchenfoods Avocado oil) 1/2 small Avocado on top Some garlic salt Here are a few breakfast recommendations for hormonal balance 👇🏼 1️⃣Maintain a 12-13 hour fast between your last meal of the day and your first meal the next day. 2️⃣Make sure your first meal is balanced with protein, good fat, complex carbohydrates and fiber! 3️⃣Take your Vitamins 30 minutes before or after your first meal. (I prefer after) 4️⃣Get your workout in, right before you break your fast. What do you typically eat for breakfast? #umanaralkar #omwithatwist #everythingom OM 10-Week Challenge begins on Monday, Jan 11. Sign up here: https://omwithatwist.com/product/om-10-week-challenge/ https://www.instagram.com/p/CJwNO-ChZJk/?igshid=c6yz7gx3i00t

[umanaralkar]

Tea or Coffee? What’s your drink of preference? I am team tea (aka Chai, aka ChaHa) all the way!!! 🫖 ☕️ I grew up in India and tea is what we always started our day with 😊 Here are a few tea hacks that work really well for blood sugar balance 👇🏼 1️⃣Have your tea with your first meal, as against on an empty stomach. 2️⃣Keep it simple. I have black tea with a dash of almond milk and a pinch of cinnamon. I add ginger root and other spices every once in a while. 3️⃣Avoid adding sugar, honey, agave nectar, coconut sugar or artificial sweeteners to your tea. If you are looking for sweetness, try a dash of monk fruit extract or powder. You need very little to get the sweetness. What’s your drink of choice? How do you make it? #umanaralkar #omwithatwist #everythingom Next round of the OM 10-Week Challenge begins on Monday Jan 11th, sign up here - https://omwithatwist.com/product/om-10-week-challenge/ https://www.instagram.com/p/CJtev1xBns_/?igshid=rg9yu0hlsgx9