AuthorRivana11

12 Local Foods That Amazingly Boost Metabolism

Metabolism is the chemical processes in the body that involves the break down of food substances into useful nutrients for the build up and repair of body cells and organs and their proper functioning. Apart from water which is known universally to be one of the essential components for excellent body functions, there are other foods good for boosting your metabolism.

1. Legumes

Legumes such as beans, peas and lentils contain proteins which takes longer to digest hence increasing the rate of metabolism. They are rich in fiber too, which helps in efficient digestion and absorption of nutrients into the body.

2. Nuts

Nuts are suitable antioxidants and thus help in bringing down sugar and fat levels in the body. They are rich in energy which keeps the body fueled up without eating much, and this leads to weight loss.

3. Berries

These are good in bringing down the much-loathed belly fat by burning huge calories and at the same time maintaining high energy levels. Berries are also known to be useful in fighting diabetes.

4. Citrus

Anybody can attest to the fact that fruits and especially citrus ones are fantastic for losing excessive weight. They are useful in digestion too and boosts the body metabolism to great lengths.

5. Seafood

Fish is very rich in omega-3 which is essential in the body for increasing metabolism and burning calories which is a suitable weight management mechanism.

6. Spinach

Spinach is one green vegetable known for its richness in iron which in turn boosts the amount of oxygen intake to body tissues through the blood.

7. Avocado

Avocado is rich in omega-3 and contains essential fats that increase the rate of metabolism in the body and keeping the body weight in check by lowering excessive sugars.

8. Spices

Although spices are not everyone’s darling, there are very good for burning calories and also aids in digestion thus boosting metabolism.

9. Chocolate

Chocolate is good in adding up energy levels and lowering the intake of unnecessary fats and sugars. It helps to reduce the body weight and increase metabolism.

10. Coconut Oil

Coconut oil unbelievably helps to lower unnecessary fats because it contains fatty acids which limit the accumulation of lipids and boosting the rate of metabolism in the body.

11. Vegetable Soup

Among the numerous benefits of veggie soup is the ability to aid the body in digestion and uptake of nutrients and boosting metabolism.

12. Green Tea

Green tea is useful in breaking down the excess glucose stored up in the body. It lowers calories and boosts metabolism too.

High metabolism is vital for everyone at every stage of life for a proper and perfect body functioning.


This WILL Prevent 95% Of All Diseases

When it comes to nutrition, what is the first thing that usually comes to mind?

Most people would say VITAMINS!

But in short, that isn’t even the half of it.

See, there is much more to health and nutrition than what is presented in the media and the medical industries.

Vitamins account for less than 20% of your daily essential nutrients! (Essential* meaning the body requires, but does not produce it)

If you really try hard, you can consume all of your vitamins, amino acids (protein building blocks) and fatty acids from plants (produce).

This is because plants CAN make these nutrients.

They pull carbon out of the air and create carbon-chains through photosynthesis.

However, what most people do not understand is the amount of nutrients that your body can actually absorb and utilize, is solely dependent on another essential nutrient.

That cofactor comes in the form of specific minerals.

Before you overlook this statement, consider this for a moment…

Plants DO NOT make minerals of any kind!

They MUST be absorbed from the soil!

If the soil is deficient of any essential mineral, you can be certain the plant is deficient of that mineral!

It has been proven both chemically and biochemically that any living vertebrae (human or animal) requires 60 essential minerals to sustain itself!

Where as, plants only require 3… Any good farmer, or husbandry man knows that N-P-K (Nitrogen-Phosphorous-Potassium) is the only combination of minerals, necessary, for plants and vegetation to grow and produce the highest yields.

See, farmers are paid by tons and bushels. There are no incentives for them to add in minerals into their soil! These soils are overworked and overused!

The minerals are gone, and bearing a flood, they are NOT coming back!

Don’t believe me? Take a look at US Senate document #264, from the 74th congress and let the evidence speak for itself. (found at the bottom of this article)

Therefore, if the minerals are not in the plants, they are not in you!

Did you know there is not a single function in your body that can take place without minerals?

That air, food, energy, vitamins, proteins, hormones and enzymes CANNOT be utilized without one or more of these mineral cofactors!?

Now, you might be supplementing with a daily multi-vitamin or multi-mineral, but understand this.

A supplement is only as good as your body’s ability to absorb it!

You are not what you eat… You ARE what you absorb!

The majority of supplements today, are found in pills. These pills are toxic and poorly absorbed in our body’s.

They are metallic or ‘elemental’ minerals, which consist essentially of ground up rocks, things like oyster shells, egg shells, dolomite, limestone, calcium carbonate, clay’s of various kinds and seabed minerals.

This form is ideal for plant consumption, but when it comes to humans, their bio-availability (absorbability) is only a mere 8-12%.

This falls to 3-5% once you reach the age of 35-40+.

Chelated (key-lated) minerals are metallic, with a protein or enzyme wrapped around them, this increases their absorption by about 40%.

The idealistic mineral form is colloidal, plant derived minerals.

They are very small in particle size, roughly 7000 times smaller than a red blood cell.

Every particle is negatively charged (-) and since your intestinal lining is positively charged (+), they actually have an electrical or magnetic gradient, that concentrates these mineralsaround the lining of your intestine.

Plants convert metallic minerals from the soil, in their tissues, to colloids or colloidal form, and this is how we store them in our body.

This is also how we transplant them from storage place to site of use, in the colloidal form.

These 3 things together create 98% efficient absorption in the BODY!

It is understood that mineral deficiencies are the main limiting factor for –

  • Health
  • Athleticism
  • Stamina
  • Longevity

“You can trace every sickness, every disease and every ailment to a MINERAL deficiency” – Dr. Linus Pauling

Believe it or not, if you take proper care of yourself now, you can live to be 120-140 years of age!

Those folks you see who are over 100 should actually be the NORM, not the exception.

I’ll give you a few examples so you can see what I mean:

In Eastern Pakistan there is a group of people called the Hunza’s who are famous for longevity, typically living 120 to 140 years.

Next, in what is now Western Russia, there are the long living Russian Georgians made famous in the seventies by Dannon Yogurt.

South of them are the Armenians, the Abkhazians and the Azerbaijanis who were studied for 60 years because they routinely lived to be 120- 140.

In the Western Hemisphere the Vilcabamba Indians in the Andes of Ecuador, are famous for living a long time.

Then in South Eastern Peru there are the Titicaca who are famous for living to be 120-140 as well.

Even Americans can live a long life, despite what many consider to be bad diets and poor habits.

As of 2010, there were 53,364 people in the U.S. who were 100 or older.

The long-lived cultures have certain common denominators.

  • They all live in high mountain villages, that are about 8,500 to 14,000 feet in elevation.
  • They all get less than 2% of precipitation each year.
  • They don’t have any rain, snow or dew. (Very dry places)
  • They get all their drinking water and all their irrigation water for their crops from what we call ‘Glacial Milk.’

Glaciers in every one of those communities grind up the parent rock of those mountains, about 4 inches per year. There’s can be 60 to 72 minerals in each one of these places.

The water that comes out from underneath those Glaciers isn’t clear like Perrier or Evian Water. You take a glass of it and hold it up and it looks like Jersey Milk.

They have irrigated with it, year after year, crop after crop, generation after generation, for 2,500 to 5,000 years.

They have no diabetes, no heart disease, no high blood pressure, no arthritis, no osteoporosis, no cancer, no cataracts, no glaucoma, no birth defects, no jails full of drug addicts, no taxes and no DOCTORS!

Yet they live to be 120 to 140 without DIS-EASE!

Are these colloidal minerals important?

You bet your life they are important and every time you don’t take them in every day you are chopping off a few hours or a few days of your life…

Every animal and human being that dies of ‘natural causes’ actually dies of a nutritional deficiency!

If longevity is something you would like to accomplish, you need –

90 essential nutrients in your BODY every day:

  • 60 minerals
  • 16 vitamins
  • 12 essential amino acids which are your protein building blocks
  • 2-3 essential fatty acids

If you don’t have these in complete numbers and optimal amounts, over time you ARE going to get a deficiency disease.

One sentence that has killed more people than all the wars in American history… You get all the nutrition you need from the four food groups.

Information gives you the ability to make decisions with confidence.

I hope you have enjoyed my message!

By giving your body the ‘proper’ raw materials everyday, you’ll be taking the necessary steps in living healthier and living longer.

Make the decision to take control of your personal health and longevity program today.

Just as there are many manufacturers of aspirin, there are now many manufacturers of vitamins and mineral supplements.

Be sure to get your colloidal minerals derived only from the very best organic plant source deposits.

Colloidal Minerals are the mineral source our bodies were designed to use, not ground up rocks.

All disease, aging itself and even death are caused by groups of your cells not functioning properly, not replicating efficiently, or dying off too rapidly.


How Your Health Benefits From More Fiber

Since the 1990s, medical researchers have discovered more and more benefits when dietary fiber is significantly increased in our diet. Fiber is a substance in plants. Dietary fiber, also called bulk or roughage, is the kind we eat. It is the edible portions of plant cell walls; hence, it is found only in plant foods like fruits and vegetables, whole grains, nuts and seeds, as well as beans and legumes.

Fiber is a carbohydrate and is usually listed under “Total Carbohydrates” on the “Nutrition Facts” label. Humans lack the digestive enzymes to breakdown fiber. Therefore, it is undigested and not absorbed into the bloodstream and it arrives at the colon pretty much intact. Fiber has zero calories. Instead of being used for energy, it is excreted from the body.

The current recommended daily intake for adults who are 50 years or younger is 25 grams/day for women and 38 grams/day for men. For adults over 50 years of age, the recommendation is 21 grams/day for women and 30 grams/day for men. Unfortunately, for many who eat a typical American diet, it can be a huge challenge to consume that much fiber everyday. Most people top out at an average of 15 grams/day, regardless of how many calories they eat.

Maybe if we understand more about the different types of fiber and how they can immensely contribute to better health and lower disease risks, there will be more incentives to increase the daily fiber intake. Fiber is an important part of a healthy, balanced diet. Apart from helping us stay regular, fiber has a long list of other health benefits. The following will distinguish the different types of fiber, their specific health advantages, and which foods contain these fiber.

Classifications Of Fiber

There are several ways to classify the different types of fiber. However, as their characteristics do overlap, experts have yet to agree on the best categorization. For decades, the most commonly used classification is soluble and insoluble fiber. These days, as researchers discover the benefits of fermented fiber, another classification – fermentable and non-fermentable fiber – is also used. However, do know that both soluble and insoluble fiber have some that are fermentable and some that are non-fermentable, though soluble fiber is more easily fermented.

Soluble and Insoluble Fiber

The major difference between soluble and insoluble fiber is that they have different properties when mixed with water, hence the designation between the two.

  • Soluble fiber is soluble in water. When mixed with water, it forms a gel and swells.
  • Insoluble fiber does not absorb or dissolve in water. It passes through the digestive system in close to its original form.

Both types of fiber serve their own purposes and have different health benefits. Most plant foods contain both soluble and insoluble fiber, just in different proportions. For instance, wheat is about 90% insoluble fiber. Oats are 50/50. Psyllium plant is mostly soluble fiber.

Fermentable and Non-Fermentable Fiber

Some fibers are readily fermented by bacteria that colonize the colon, others are not. Fermentable fiber is used by the colon’s friendly bacteria as a food source. Fermentation results in the formation of short-chain fatty acids (acetate, butyrate, and propionate) and gases. Epithelial cells that line the colon use butyrate as the main source of energy.

Researchers found that butyrate exerts a wide range of health benefits. It:

  • Decreases inflammation and oxidative stress,
  • Prevents colon cancer, irritable bowel syndrome (IBS), and Crohn’s disease,
  • Strengthens the bowel wall,
  • Improves the body’s ability to absorb essential nutrients such as calcium,
  • Makes hormones that control appetite and anxiety.

Soluble Fiber

Foods High in Soluble Fiber

Fruits: blueberries, apple, oranges

Grains: barley, oats

Legumes: beans, lentils, peas

Seeds: flax

Vegetables: Brussels sprouts, carrots

Health Benefits

  • Digestion and weight control. When soluble fiber dissolves in water and becomes gel-like, it helps prolong stomach emptying and slows down digestion, making you feel full longer and have less room for other not-so-healthy food cravings.
  • Blood sugar regulation. Soluble fiber slows down the digestion rate of many nutrients, including carbohydrates, so it helps stabilize glucose levels and prevent after-meal blood sugar spikes.
  • Cholesterol and heart health. Soluble fiber binds to cholesterol and bile acids (made by the liver and stored in the gall bladder for the digestion of fats) in the small intestine and promotes their excretion. Studies found that consuming more soluble fiber leads to a decrease in LDL (bad) cholesterol levels, hence, reducing the overall risk of cardiovascular disease.
  • Healthy bowel movements. Soluble fiber soaks up water as it passes through your system, which helps bulk up the stool and guard against constipation.
  • Colon health. Prebiotic fiber is a type of fermentable and soluble fiber that is used by the colon’s friendly bacteria (probiotics) as a food source. Prebiotics and probiotics work together to maintain the balance and diversity of intestinal bacteria, especially increasing the good bacteria like lactobacilli and bifidobacteria.

Foods High in Soluble Prebiotic Fiber

(In parenthesis is the name of the fiber)

Apple (pectin)

Asparagus (inulin and oligofructose)

Banana (inulin and oligofructose)

Barley (beta-glucan)

Burdock root (inulin and oligofructose)

Chicory root (inulin and oligofructose)

Cocoa (flavanol compounds)

Dandelion greens (inulin and oligofructose)

Flaxseed (mucilage)

Garlic (inulin and oligofructose)

Jerusalem artichoke or sunchoke (inulin and oligofructose)

Jicama root (inulin)

Konjac root or glucomannan fiber (see Note)

Leeks (inulin and oligofructose)

Oats (beta-glucan)

Onion (inulin and FOS)

Psyllium (mucilage) – used as a fiber supplement, always buy organic due to pesticides

Seaweed (polysaccharides)

Wheat bran (arabinoxylan oligosaccharides or AXOS)

Yacon root (FOS and inulin)

Note:

Konjac is native to Asia. Its fiber, known as glucomannan, has been used as both food and in traditional Chinese medicine for thousands of years. Today, glucomannan is used as a fiber supplement to promote colon health, lower cholesterol, and improve carbohydrate metabolism. It is also used in a food product called Shirataki noodles. These noodles are made of 97% water and 3% glucomannan, so the fiber content is very diluted. Though not a high source of prebiotic fiber, the noodles have zero carbohydrates, fats, protein, and calories. Thus, these noodles are suitable for diabetics and people who are looking to lose weight.

Fiber and Gas

Everyone has some intestinal gas and that is normal. The amount of flatus passed each day depends on your sex (men have more frequent flatus) and what is eaten. The normal number of flatus may range from 10-20 times a day.

If you are not used to eating a high amount of fermentable fiber, eating too much at a time can lead to excess intestinal gas, bloating, and mild cramping. So, increase gradually. When you consume vegetables with prebiotics or take a prebiotic fiber supplement, the flatus is often non-odoriferous. The foods that cause smelly flatus are usually the ones that contain high sulfur content, such as eggs and cruciferous vegetables.

If you experience severe gas and gut discomfort after gradually introducing more fermentable fiber, you may have small intestinal bacterial overgrowth (SIBO) or yeast overgrowth. In this case, you need to work with a healthcare professional to address your gut issues.

Insoluble Fiber

Foods High in Insoluble Fiber

Fruits: skins of fruit

Fruits (dried): dates, prunes

Grains: corn bran, oat bran, wheat bran, whole grains (e.g. whole wheat, brown rice)

Nuts and seeds

Vegetables: green beans, green leafy vegetables, root vegetable skins

Health Benefits

  • Weight management. Like soluble fiber, insoluble fiber can play a key role in controlling weight by starving off hunger pangs.
  • Digestive health. Insoluble fiber helps to move bulk through the intestines. It lessens the amount of time food spends in the colon, hence, constipation and hemorrhoids are much less of a problem and bowel movements become more regular.
  • Diverticulitis. This condition is characterized by inflammation and infection of pouches or folds that form in the colon walls. Development of diverticulitis is often associated with a low-fiber diet and becomes increasingly common after the age of 45. It exacerbates intestinal blockages and constipation. Eating more insoluble fiber can decrease the risk of having diverticulitis.
  • Colon cancer. Insoluble fiber increases the rate at which waste is being removed from the body, therefore, it reduces the amount of time toxic substances stay inside the body. Insoluble fiber also helps to maintain an optimal pH (acid-alkaline) balance in the intestine, making it less likely for cancer cells to grow and prosper.

Resistant Starch is a type of fermentable insoluble fiber. It is a kind of starch that is not digested in the small intestine. Instead, it feeds the beneficial gut bacteria in the colon, just like the prebiotic soluble fiber with the same remarkable health benefits. When you eat resistant starch, it resists digestion and does not spike blood sugar or insulin.

Foods High in Resistant Starch

Cooked and cooled beans and legumes (properly soaked or sprouted), oatmeal, pasta, potato, rice, and yam (see Note 1)

Green (unripe) bananas, mangos, papayas, and plantains (see Note 2)

Hi-maize flour or Hi-maize resistant starch

Raw unmodified potato starch (not potato flour) – ideally organic or at least non-GMO

Notes:

  1. By cooking and cooling these foods, the carb load is reduced by around 20-30% due to the formation of retrograde resistant starch. However, if you have trouble with blood sugar control or if you are looking to lose weight, you will still need to be very cautious with these foods as the majority of the absorbable carb is still present.
  2. The unripe version of these foods have very little digestible carbohydrates. You know you are eating the resistant starch when the fruit is crispy or crunchy, and sometimes a little chalky.

Bottom Line

Dietary fiber is an essential component of a healthy diet. A high-fiber diet has many benefits: it normalizes bowel movements, maintains colon health, lowers cholesterol levels, regulates blood sugar balance, and helps in weight control.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve in water. Most plant foods contain soluble as well as insoluble fiber, just in different proportions.

Both soluble and insoluble fiber can also be fermentable. Prebiotic fiber (from soluble fiber) and resistant starch (from insoluble fiber) ferment and feed the friendly bacteria in the colon. They have positive impacts on the diversity and number of beneficial intestinal bacteria in our gut. The more good bacteria we have, the harder it is for the bad bacteria to flourish. The by-products of fiber fermentation produces short-chain fatty acids like butyrate which has powerful anti-inflammatory effects that translate into protection against colon cancer, gastrointestinal disorders like constipation, diverticulitis, and IBS, and also obesity.

All dietary fiber is good for you. Ideally, you would want to get it from different sources of plant foods to reap their distinct benefits. Hopefully, this has given you more incentives to increase your daily intake of high fiber foods, like fruits and vegetables, whole grains, nuts and seeds, as well as beans and legumes. However, for individuals with blood sugar and weight issues, go easy on the carb-heavy fruits, whole grains, beans and legumes.

Carol Chuang is a Certified Nutrition Specialist and a Metabolic Typing Advisor. She has a Masters degree in Nutrition and is the founder of CC Health Counseling, LLC. Her passion in life is to stay healthy and to help others become healthy. She believes that a key ingredient to optimal health is to eat a diet that is right for one’s specific body type. Eating organic or eating healthy is not enough to guarantee good health. The truth is that there is no one diet that is right for everyone. Our metabolisms are different, so should our diets. Carol specializes in Metabolic Typing,


Eat This For A Healthy Summer Skin

Warmer weather is finally upon us, and with that, it seems everyone is trying to look and feel their best while taking advantage of the outdoors. Weight management is certainly a huge part of that, with everyone trying to increase their exercise and improve their diet, but surprisingly skincare is another topic I hear come up all the time. We not only want to strut in those cute summer jeans but we also want our skin to glow while we’re doing it. Am I right?

Given all the creams and topical potions that abound to keep your skin at its best, many often overlook the power of nutrition in giving your skin true, lasting vitality. Nourishing our skin from the inside is just as important as protecting it on the outside.

Maybe it’s time to rethink that skin care routine and focus on food, not formulas. What you eat every day can make a big impact on how both you and your skin function.

What foods are best for that? Have a read through for some easy summer diet do’s and don’ts to keep you glowing all year long.

10 Foods for Youthful Skin

1. Berries

Berries are chocked full of antioxidant compounds. Antioxidants help us fight off free radical damage which is, unfortunately, an unavoidable consequence of the world we live in. Our food, our household products, other environmental chemicals and even stress can create free radicals which damage our cells. Antioxidants help knock these out and restore proper balance and function.

2. Cruciferous veggies

Broccoli, cauliflower, Brussel sprouts, cabbage, bok choy… they are all fantastic when it comes to your skin. They are high in vitamins A and C, which are important for our skin, and the phytochemicals in cruciferous can help reduce inflammation and promote estrogen balance, both which can be a huge boost to your epidermis.

3. Wild Salmon (and other Omega 3 fatty acids)

Healthy fats are key to healthy cells, and healthy cells equal healthy skin. Wild salmon is a great source of Omega 3 fatty acids, known for their powerful role in reducing inflammation. There are more Omega 3 sources besides salmon, however. Other animal sources include mackerel, sardines, tuna, and anchovies. Plant-based sources include chia seeds, hemp hearts, flax seed, and walnuts.

4. Avocado

This tasty fruit is rich in monounsaturated fatty acids and antioxidants which helps keep skin supple and ward off the effects of aging. More reason for some guacamole when the weather heats up!

5. Nuts

Yet another fantastic fat source that is helpful for our cells and also contains a host of skin-protecting antioxidants. Additionally, they are high in fiber, which may not seem directly related to your skin, but anything that supports digestion and promotes regular elimination will help detox your skin and body as well.

6. Coconut oil

We are still on a fat kick here. As you can tell, getting good sources of healthy fats in your diet is key. A fat-free diet is not the way to healthy skin. Coconut oil is another of those powerhouse fats. It has potent anti-microbial properties to ward off bacteria throughout our body and can support our immune system. All of this, in turn, promotes healthier skin. Easy ways to use coconut oil would be with sautéing, using as a fat in baking, or mixed into smoothies. Personally, I like to use full-fat coconut milk in making chia seed pudding to get in a healthy dose.

7. Bone broth

Fluids are super important for keeping out cells well hydrated, so bone broth can certainly help with that, but it’s also a major source of collagen. Collagen, which tends to decrease with age, is what keeps our skin firm and elastic. A little bone broth can go a long way in increasing hydration and giving our skin the building blocks to repair and restore the collagen in our skin. Use as a warm evening beverage or mix into soups or other dishes that call for broth.

8. Fermented foods

We know that fermented foods, or foods rich in natural probiotics, are good for our gut. A healthy intestinal tract equals good digestion and good digestion shows on our skin. When we are absorbing our nutrients properly and eliminating toxins on a regular basis, it will produce noticeable results on the outside as well as the inside. Eat fermented foods daily to balance your gut bacteria and keep that digestive process running smoothly. Examples of fermented foods include sauerkraut, kimchi, beet kvass, water kefir, kombucha, tempeh, pickled veggies, and miso.

While some dairy products are fermented as well, best to keep those to a minimum as dairy is often implicated in inflammation and skin issues.

9. Cilantro

I know many have a love/hate relationship with this herb, but if you are a cilantro lover out there, more reason to use it early and often! Cilantro contains chlorophyll, which has powerful detoxifying properties in the body. Cilantro also supports liver detoxification, which may help reduce or prevent acne by helping rid your liver of toxins more quickly and efficiently. Sprinkle cilantro on anything and everything. Even add to smoothies or pressed homemade juices.

10. Leafy greens

I can’t say enough good things about leafy green vegetables. Kale, spinach, chard, romaine… they are all great sources of iron, calcium, B vitamins and fiber. More importantly for your skin, they are a good boost to your liver for detoxifying the body. As we’ve said before, detoxing from the inside will show outside in your skin, so eat up a variety of greens daily to get that summer glow.


Herbal Teas – A Gentle Way to Assist Your Health

Herbal teas are a great alternative to the usual black tea cuppa. However they are more than just a nice warm drink on a cold night. Herbal teas can have a wonderful positive effect on your immunity and help prevent illness. Herbs have been used in various ways for centuries to help people improve their health. Why not try a few on this list to see how they can help you?

Rosehip will help raise your immunity as it is full of Vitamin C.

Ginger is well known for helping nausea and to settle the stomach but it is also good for colds and flu.

Chamomile will help you sleep better as it calms your nervous system. It is also good for digestion.

Green tea has become a substitute for normal black tea with many people. Green tea will help boost your immunity as it is an anti-oxidant. If the taste is not to your liking then add a bit of lemon to give it a bit of a lift.

Fennel is a great tea to help you with controlling that sweet tooth. It tastes like liquorice so it can satisfy your cravings for sweet feeds as well as help suppress your appetite.

Lemon grass tones your skin and is also good for digestion and fever.

Peppermint is a great stomach tea for digestion and to help with bad breath, congestion and fluid buildup. Peppermint is a stimulant so is a great tea to have in the mornings instead of that cup of coffee.

Spearmint is a good stand in for peppermint if you find peppermint too strong. Or you can add spearmint in with peppermint and chamomile if you want to make a great mix.

Brahmi tea will help your memory become a lot clearer

Dandelion is for fluid buildup and puffiness as it helps cleans the liver. If you feel unsettled when you drink it though see a naturopath as your liver function may need attention.

Raspberry leaf tea is for expectant mothers suffering from morning sickness and can also make for an easier delivery when baby is due.

So as you can see there are many teas to choose from each with their individual way of assisting you to get healthy. Maybe tomorrow instead of that cup of coffee or black tea, which both contain caffeine, which can be bad for you, try a cup of herbal tea and help clean up your body at the same time.


DASHing Toward Lower Blood Pressure

Regular check-ups with your physician will allow you to keep on top of your current blood pressure. As you age, it’s common for blood pressure to be become consistently high; this is known as hypertension. There are several risk factors for hypertension you can control, such as quitting smoking, being physically active, and maintaining a healthy weight. However, there are several factors which you can’t control, such as age, family history of hypertension, and ethnicity (African Americans are twice as likely to have high blood pressure as Caucasians). You can reduce your risk of high blood pressure by focusing on the things you CAN change!

The DASH Diet

Lowering your intake of sodium is one of the key recommendations from the current Dietary Guidelines for Americans in lowering blood pressure. Although sodium is a necessary mineral, it is often over-consumed. The recommended daily sodium intake for healthy adults is no more than 2300 mg, which is the amount in one teaspoon of table salt. For adults 51 or older, African Americans, those with hypertension, diabetes or chronic kidney disease, that amount is reduced to 1500 mg per day.

You don’t need to cut salt completely out of your diet to have a positive impact on your blood pressure. Pairing decreased sodium with increased potassium has a greater impact that reducing sodium alone. Potassium is found in fruits, vegetables, and legumes. Sodium and potassium work together in many functions of the body, including maintaining blood pressure. The system works best when your intake of sodium and potassium are balanced, but in this world of processed, fast food, sources of sodium are consumed far more than sources of potassium.

The DASH (Dietary Approaches to Stop Hypertension) Diet isn’t so much a diet as it is a balanced way to eat. It focuses on reducing processed foods and refined grains (lots of sodium), while simultaneously increasing fruits, vegetables, nuts and whole grains, and plant proteins (lots of potassium).

Positive Changes

Foods that are great sources of potassium include bananas, raisins, orange, potato, dried beans and peas, salmon, sunflower seeds and yogurt. Opt for fresh over canned, if possible. If you’re using canned beans or legumes, look for low-sodium versions and be sure to drain and rinse them thoroughly before using them.

Soups, breads, canned foods and frozen meals are often packed with sodium. The next time you are in the supermarket take a look at the nutrition label and choose the foods with the lower sodium numbers. Some boxes to pay attention to are cereals, crackers, pasta sauces, canned beans and vegetables, and frozen meals. Low sodium on a label means the product has less than 140 mg of sodium per serving; very low sodium means 35 mg or less per serving and salt or sodium free means less than 5 mg sodium per serving AND does not contain sodium chloride.

The research on the relationship between potassium and blood pressure is so convincing, the FDA has required the amount of potassium per serving to be listed on the newly revised nutrition label as a percentage of the Recommended Dietary Allowance. Although the new label hasn’t been fully implemented yet, some brands have already made the change, so look at both the sodium AND potassium values on processed and packaged food to get a larger picture of how the food may impact your blood pressure, and take them into consideration when finding where they fit best in relation to the DASH diet.

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes break free from diets and food rules so they can make peace with food and change their relationship with food and their bodies forever. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.


The Nutrition Message Nobody Wants to Hear

Well, I won’t keep you in suspense. The message has to do with sugar.

You may be thinking that everyone knows sugar’s bad. And that does seem to be true. But not everyone stays away from it. And that’s a problem, or at least a problem waiting to happen.

Not Connecting the Dots

When I was training to be a life coach, one of the instructor coaches was between 40 and 50 pounds overweight. One day she said, “I’m addicted to sugar, but I’m okay with it.”

This woman clearly didn’t connect her addiction to sugar with either her weight or any of the health problems she had. That’s what I’d call not connecting the dots.

Cravings that Never Go Away

I receive newsletters with articles on sugar cravings that “never seem to go away.” The various authors present themselves as nutrition experts. As a solution, they typically recommend products – that you can buy! – that taste just like chocolate and take away the sugar cravings.

Apparently, whatever these experts do with their daily food plans isn’t keeping food cravings from returning.

Fact: Sugar cravings absolutely DO go away over time – potentially permanently – so it’s a red flag for me if a nutrition ‘expert’ doesn’t know how to make that happen for him/herself or for clients.

Falling for Sneaky, Sexy Sugars

The list of these is fairly long: agave nectar, coconut sugar, maple syrup, fruit (yes, fruit), fruit juice, honey, monk fruit extracts, date paste, and more.

It would be no surprise to discover that someone who uses these sneaky sugars is addicted to them or has cravings that never seem to go away completely. After all, they’re sugar.

Which Brings Us to Paleo Menus

I’m on lots of lists and often receive menus for Paleo desserts and treats that use some of the above sneaky sugars. They’re delicious, we’re told.

My wisdom on this is simple: “Delicious” is suspicious.

And sugar is sugar. That’s definitely not what anyone wants to hear, but it’s true.

Fruits and Vegetables

What can I say? I wish people would stop lumping these two together. It makes them seem equally healthful, and they’re not.

Fructose, the sugar in fruit, is a particularly harmful sugar. In fact, it’s what makes sucrose (half fructose, half glucose) the junk we know it to be. In the science lit, all researchers seem to know this. If only the rest of us were willing to accept that!

A couple of servings of fruit a day is probably okay for most people. A serving is ½ cup or 1 medium fruit.

Yet some fruits may trigger an addictive reaction in some people. Self-awareness and self-honesty are key survival tools, and far better than going along with any mainstream push toward trending sugars.

I’ve Had to Change My Message

Several months ago, when joining a women’s networking group, I made the mistake of introducing myself as a sugar addiction expert in my 30-second pitch. It led to nothing but fear. People are afraid to deal with sugar addiction, very likely because they know what happens when they go without sugar for any length of time.

But I’ll end with this important message because it truly matters more than ever:

• Sugar is at the heart of the obesity epidemic. Not fat, not supersizes.
• Sugar increases appetite.
• Sugar leads to the consumption of extra fat. Many high-sugar foods contain fat. Fat also makes sugar tastes sweeter, so foods with both sugar and fat encourage overeating, and the calories can add up quickly.
• Sugar can increase blood pressure. More than salt.
• Sugar can increase serum cholesterol. More than fats.
• Sugar can raise triglycerides. More than fats.
• Sugar can lead to type 2 diabetes. Yes, it can.
• Sugar can contribute to mood swings, anxiety, depression and other mood issues.
• Sugar can interfere with optimal brain focus and work productivity.

I maintain that it can be easy to quit sugar if you know how – and to get rid of cravings long-term.


Creative Ways to Incorporate Fruit Into Your Menus

When you think of fruit, you’re probably thinking of them as a snack or dessert, but I challenge you to think again! Fruits can easily be incorporated into your everyday breakfast, and can be used to add sweetness to savory lunches and dinners. It just takes a bit of creativity. Summer is a great time to get some seasonal produce at your grocery or local farmer’s market, but canned or dried fruits are also a great addition to your meals.

How Much?

The American Heart Association recommends a colorful variety of 3 – 4 servings per day. If you’re using canned fruit, look for fruits canned in their own juice. A serving size is different based on the type of fruit and how it’s prepared.

• 1 medium apple, peach, orange or similar individual fruit (about the size of a baseball).

• 1 cup of fresh fruit, such as melon balls, watermelon pieces, pineapple slices, etc.

• ½ cup of dried fruit, such as cranberries or raisins.

• ½ cup of fruit juice. Juice doesn’t have the same nutritious extras you get with real fruit, like fiber, but it’s good in a pinch. Look for packages labeled 100% juice.

Be sure to wash your fruits just before you eat them. That keeps them from spoiling before you get to enjoy them. You can also keep them in the refrigerator for a cool, refreshing bite.

Fantastic Fruit Food Ideas

Fruits are a component of a well-balanced meal, so be sure to get in your dose of fruits along with vegetables, whole grains, lean meats and low fat dairy. How can you add fruit to your meals? See my suggestions below!

Breakfast

• Add fruit to your favorite dry cereal. Try adding bananas, strawberries, or blueberries.

• Include fruits in your hot cereal, like oatmeal. Try adding apples, bananas or nectarines.

• Mix fruits into yogurt. Try raspberries, blueberries, cherries and melons.

Lunch

• Add strawberries, pears, or pineapple to a salad of mesclun greens.

• Add dried cranberries or sliced fresh grapes to chicken salad.

• Spread nut butter on whole wheat bread and top with sliced apples.

Dinner

• Puree fruits and top them over your favorite lean meat dishes as a glaze. Try apricots or mango.

• Thinly slice fruits and add them to a slaw. Try slicing apples, pineapples or pears.

• Include fruit in your next BBQ by adding them to kebabs. Try pineapple or peaches with chicken or pork.

There are infinite ways to increase your fruit intake. Get creative! Think of the meals you consume most often and find a way to incorporate a fruit you enjoy. There are no culinary mistakes when it comes to fruit!

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes break free from diets and food rules so they can make peace with food and change their relationship with food and their bodies forever. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.


How to Kick Start Your Day With Healthy Habits

An integral part of human behaviour is that knowingly or unknowingly, we operate our system under habits. These habits are an intrinsic part of our daily existence. So, when you make a conscious effort to start your day with healthy habits, you are actually in a process to make our life more meaningful, nourishing and active. Nutritionists advocate making these healthy habits a part of your everyday ritual and seeing you transform your life for a better future. Here is a list of a few healthy habits to kick-start your day.

Get Up Early-

Make a powerful habit of getting up early in the morning as there is something magical about the morning hours. Steer away from the practice of snoozing your alarm clock every time it starts ringing. Waking up early is an important habit which can set the tempo for your entire day. Once you make a dedicated effort to accomplish this goal, you would realise how much extra work you can fulfil with the extra time found in the morning.

Meditate-

Once you have learned to wake up early in the morning, now you should focus on some concentration building ideas to set your intention for the day. Performing meditation for 10-15 minutes can be good practice to train your mind and emotions. It teaches to react positively to challenges which you may experience during the day.

Meditation also gives you a bright idea of how to go ahead with the day. When you breathe deeply during meditation, you let all your worries leave you far behind and experience inner peace. The silence of meditation has a remarkable effect on your mind and soul.

Hydrate Yourself-

Top and famous nutritionists also suggest beginning the day with a glass of water with honey as it helps you to rehydrate your body. Since you have woken up after long hours of sleep, your body may experience dehydration early in the morning. Drinking a glass of lemon water also cleanses your system and removes the toxins from your digestive tract. Moreover, lemon is an excellent source of vitamin C; it helps to combat obesity and freshen breath.

Exercise-

A workout session in the morning helps you to stay fit and active throughout the day. You can opt for yoga, brisk walk, cycling, a quick set of sit-ups and push-ups, jogging or swimming. It also keeps you safe from many deadly lifestyle diseases like diabetes, hypertension, heart ailments and obesity. You may take the help of a trainer to decide the right type of exercises keeping in mind your body structure and other health condition. Exercises improve the oxygen and nutrient level in your blood and energise your mind and body.

Have a Healthy Breakfast-

Breakfast is the most significant meal of the day. Since you eat the breakfast after long hours of sleeping, try to make it nutrient-rich and healthy. You can opt for eggs, sprouted beans, brown bread, baked beans, whole wheat chapatis, and fresh fruit juice. Top Nutritionists recommend never skipping your breakfast as you may end up with a craving for junk food which only provides you with empty calories.


Natural Detox Diets For Long Term Health

With so many chemicals in everything we eat, it is quite difficult to keep all the junk out of our systems and only eat the health stuff. The good news is that even after consuming unhealthy food, although many toxins stay in our bodies for a while, it is always possible to get rid of them. For clearer skin, increased energy, and better health overall detoxification diets are becoming increasingly popular. The idea is that these diets flush the system specifically, the liver, kidneys and colon of toxins that are received through a normal diet. Most detox diets typically last anywhere from one week to a month but for increased health overall, these diets can offer some great lifestyle advice to anyone, even those not committing to a full detox diet. Considering the number of chemicals in fast food, junk food, and even food and drink that may seem healthy, like milk for instance, toxins should be methodically flushed out of the body from time to time.

The simple but most effective way to detoxify is by drinking plenty of water. Water flushes and purifies the body of any junk inside it. A good way to test for proper hydration is by taking note of the color of your urine. Clear urine means proper hydration but more yellow urine signifies that you should drink more water. A good way to ensure proper hydration is by carrying a water bottle and drinking from it whenever you are thirsty instead of opting for unhealthy drinks. Even drinks that seem natural, like apple juice, may have preservatives and artificial sugars so sticking to water during detox is the best bet. Drinking tea, specifically green tea also has many benefits for detoxification.

Next, there is the consumption of fruits, vegetables, and natural grains. These nutrients are easily processed by the body and most detox diets include high consumption of these items. Red meats, dairy, and greasy foods should be avoided during the detox period. For protein during the diet, fish, chicken and nuts can be consumed. Green vegetables, lentils, and brown rice are also great options. Above all smoking, drugs, and the consumption of alcohol should be avoided during detoxification because these things should be considered toxins.

Although the diet itself is key, exercise is also a very important part of a detox program. When exercising, the body sweats out certain toxins that it might not otherwise expel. The increased body temperature during exercise also helps purify the body. Exercising three times a week for at least half an hour every time is enough to purify the body, but more exercise is always good. The exercise itself doesn’t need to be strenuous; anything that increases heart rate and body temperature will do the job.

There are several higher-budget options for detoxification as well, such as detox drinks and “internal body cleansers” but the tips above work just as well, if not better. The idea of the diet is simply to keep additional toxins out while flushing the body of anything harmful that already exists inside it. If detox diets are done regularly, the dieter will find himself or herself with increased energy, long term health benefits, and clearer skin.