UPEKA Wellness

10/26/2025

A classic South Indian non-vegetarian thali...served on a banana leaf, paired with buttermilk flavored with ginger and mint.

10/24/2025

I love hemp seeds too In smoothies, on cereal, on yogurt …

Hempseed is one of my favorite heart-supportive foods, as it’s rich in omega-3s, protein, and antioxidants. I often sprinkle it on salads or blend it into smoothies for an easy daily boost. A recent review article details emerging research showing it may help balance lipids and support cardiovascular health — a small seed with big potential for the heart. ❤️

Image Credit: Kaçar ÖF, Kose T, Kaya Kaçar H. Dietary hempseed and cardiovascular health: nutritional composition, mechanisms and comparison with other seeds. Front Nutr. 2025 Oct 8;12:1669375. doi: 10.3389/fnut.2025.1669375. PMID: 41132555; PMCID: PMC12540152.

10/13/2025

Essential oil is more than just smell. I love rose essential oil and here is research showing it benefits your brain !

🧠 A new study shows essential oil can actually increase brain volume in just one month!

Wearing rose-scented essential oil daily may do more than uplift your mood—it could actually increase your brain volume.

A groundbreaking study from Kyoto University has found that continuous inhalation of rose essential oil for just one month led to measurable growth in gray matter volume (GMV) across the whole brain, particularly in the posterior cingulate cortex (PCC)—a region linked to memory and emotional processing.

Using MRI scans to assess changes, researchers observed significant structural brain gains in women who wore the scent daily, while those who wore unscented water showed no such effect.

Notably, while the amygdala and orbitofrontal cortex—regions traditionally associated with olfaction—didn’t show structural change, the PCC did, suggesting a deeper cognitive or emotional link to scent exposure. The findings open new doors for non-invasive, scent-based brain health strategies, particularly in dementia prevention. Previous research has associated PCC atrophy with early stages of Alzheimer’s disease.

The authors suggest that this simple, pleasant intervention could potentially help maintain brain structure as we age—a compelling reason to rethink how we use scent in everyday life.

Source: Kokubun, K., Nemoto, K., & Yamakawa, Y. (2024). Continuous inhalation of essential oil increases gray matter volume. Brain Research Bulletin.

10/02/2025

Breakfast: Flax seed protein power ball and golden milk ( tumeric, black pepper, cardamom, touch of honey)

09/02/2025

Quick homemade tabouleh food prep idea

08/25/2025

https://www.facebook.com/share/p/1CNPFymJqi/?mibextid=wwXIfr

Here's some more information on purple foods. This time, it's prunes (dried plums)! Just 4–6 prunes a day (~50 g) were used in a year-long study that helped maintain bone strength in postmenopausal women. 💜

But prunes aren’t just about bones. Here are some other nutritional tidbits to note:
- Fiber (~7 g per 100 g) → supports regularity
- Potassium & vitamin K → key for heart and bone health
- Polyphenols (chlorogenic acids) → natural plant compounds with antioxidant activity

⚠️ FODMAP tip: Prunes are naturally rich in sorbitol, a type of carbohydrate that can be a digestive trigger for some. Start small (2–3) and see how your body feels.

Nature packs a lot into these little purple powerhouses! 🌿

08/19/2025

*Where Does Your Food Really Go? (The Truth)*

Your stomach isn’t a blender — it’s a genius sorting machine. But if you eat wrong, nutrients end up in belly fat, not muscle

*Daily Core Habits* (non-negotiables)
✅ Chew every bite 20–30 times → improves enzyme access & satiety
✅ Add protein + healthy fat to every carb → slows sugar spikes, better absorption
✅ 10-min walk or light movement after meals → boosts glucose uptake into muscle
✅ 1 bitter before main meal (ACV in water, lemon, arugula, or fenugreek) → primes stomach acid & bile flow
✅ 1 serving fermented/probiotic food daily (curd, sauerkraut, kefir, kanji, kimchi) → feeds microbiome for better vitamin/mineral uptake
✅ Hydrate smartly → sip water between meals, avoid drowning meals in water (keeps stomach acid strong)
✅ Sleep 7–8 hrs + resistance/muscle work 3×/week → keeps insulin sensitivity sharp

*Comment “90-D” to get the 'Free' '90 Day Digest Smarter Protocol checklist'👇*

https://www.instagram.com/reel/DNh-damz0p0/?igsh=MTZ1bGk1Mm53azFjbA==

08/16/2025

https://www.facebook.com/stories/10156376898218897/UzpfSVNDOjIwMjg5Nzg2NDEyNTUwOTg=/?view_single=1&source=shared_permalink&mibextid=wwXIfr

08/13/2025

Marshmallow root: soothes intestinal lining and more…

Overview
Marshmallow root is a traditional herbal remedy rich in mucilage, which coats and soothes mucous
membranes. It has applications for digestive, throat, urinary, and skin health due to its demulcent
and mild anti-inflammatory effects.

Key Benefits
Precautions
• Generally well-tolerated; rare allergies in those sensitive to the mallow family.
• May slow absorption of oral medications — take 1–2 hours apart from meds.
• Mild blood sugar–lowering effect — monitor if on diabetes medications.
• Consult a healthcare provider before use in pregnancy or with chronic illness.

Benefit Details:

Digestive Soothing Coats irritated stomach and intestinal lining; helps with gastritis, acid reflux, IBS, mild post-infection

Throat Relief Protective layer over sore or inflamed throat; eases dry cough and laryngitis.

Urinary Comfort Soothes bladder/urethra irritation; may help mild urinary discomfort.

Anti-inflammatory Contains flavonoids and phenolic acids to reduce oxidative stress.

Skin Healing In creams/gels, hydrates and soothes minor burns, wounds, or eczema.

Common Uses & Dosage
Form Typical Use

Cold Infusion Tea 1–2 tbsp dried root in 1 cup cool water; steep 4–8 hrs; strain and drink 1–3x/day.

Warm Tea 1–2 tsp dried root in hot (not boiling) water; steep 10–15 min; 1–3x/day.

Capsules 500–1000 mg 1–3x/day (follow product instructions).

Tincture 2–5 mL in water, up to 3x/day.

Topical Apply gel/cream to affected skin as needed.
Marshmallow Root (Althaea officinalis) – Quick Reference Guide

07/12/2025

Try this vitamin A rich breakfast

07/12/2025

Help your gut stay well with this daily habit!

50 likes, 19 comments. “I’ve been making this every morning for my family. It’s a very gentle way to soothe your gut and help anyone who experiences nausea.”

06/04/2025

Simple snacking brunch!