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Vitamin C

1/29/2023

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When we think of vitamin C, most probably we think of shorter colds or a stronger immune system. But you might not know that vitamin C is also a powerful way to slow the aging process. Not just the visible signs of aging like crow's feet or age spots, but the actual internal processes of aging, like inflammation, oxidative damage, and even chronic pain. 
But there's a catch…

Research has shown that only certain types of vitamin C actually have an anti-aging effect.
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So let’s review this in more details: 

Oxidative Damage - The Real Cause of Aging

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​One of the major theories for the reason we experience the signs of aging is a process called oxidative damage. In the simplest terms, oxidative damage is an imbalance between the damaging free radicals your body is exposed to and your body’s ability to deal with them effectively. 
A good way to think of it is as "internal rusting."
The older we get, the greater this imbalance becomes, and the more we start to see the signs of damage. Which can be everything from physical signs of aging (like gray hair) to internal processes like inflammation or chronic pain. Oxidative damage is linked to a variety of diseases and conditions associated with aging, including:
  • Cancer
  • Heart disease
  • Alzheimer’s and dementia
  • Arthritis
  • Diabetes
  • Metabolic syndrome and obesity
  • And more! 

Can Vitamin C Stop Oxidative Damage?

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​With oxidative damage as the driving force behind aging and its associated health problems, scientists are constantly looking for anything that can slow or stop the process. One known way to do this is with antioxidants, which stabilize free radicals and take the burden off your body. And, of course, vitamin C is a fantastic source of antioxidants. 

But not all vitamin C is equal

​A study demonstrated this! Researchers took a group of habitual smokers and split them into two groups. One group got 1050mg of standard vitamin C tablets, and the other got 1050mg vitamin C from a whole food source - camu camu. After 7 days, the group that got the whole-food vitamin C from camu camu had significantly decreased signs of oxidative stress and inflammation. The group that got tablets of vitamin C had no changes. 

Why Whole Food vs. Synthetic Matters So Much

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​As this study shows, the source of your vitamin C matters. But why? It has to do with something called synergy. Synergy is best described as "the whole is greater than the sum of the parts." It's about the magic that happens when things are mixed together. When vitamins are found in whole foods, they’re able to meet their full synergistic potential - but when they’re isolated or manufactured in a lab, they miss out on that "special something." And that can result in NO effect or even detrimental effects. 
In another study, 1000mg of isolated, synthetic vitamin C significantly reduced endurance capacity and decreased training efficiency. That's definitely not what we want! 

Keep Using Vitamin C - Just Choose Wisely

The take away from all of this is that whole-food vitamin C is a powerful anti-aging tool, maybe one of the best ones we have! Just don't waste your time or money on synthetic or isolated vitamin C supplements. If you're not sure you have the real-deal, just flip your vitamin C bottle around and look at the supplement facts. Does it say "ascorbic acid?" That's likely a sign it is NOT whole-food vitamin C. If you are using an isolated vitamin C, consider swapping it for a whole food source.
Look for whole food sources like amla berry, camu camu berry, and unripe acerola cherry.
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The Happy Vitamin (D)

12/9/2022

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You all know I am a big fan of The Happy Vitamin  - The Sunshine Vitamin  - Vitamin D.

A new study looking at how vitamin D, aka the "sunshine vitamin", affects cognitive function highlights just how important it is to maintain adequate levels of the vitamin for good brain function.

Published December 7, 2022, in the journal of the Alzheimer’s Association, Alzheimer's & Dementia (click for study), the study found that, "higher brain 25(OH)D3 concentrations were associated with a 25% to 33% lower odds of dementia or mild cognitive impairment," and the higher concentrations "were associated with better cognitive function prior to death."
While study authors said more research is still needed to understand the mechanisms by which this works, they added that there is, "an urgent need for preventive strategies to reduce the burden of Alzheimer's disease (AD) and dementia as the population ages."

It's estimated that more than 150 million people worldwide will have some form of dementia by 2050. Researchers noted there are many ways to get vitamin D, from getting sensible sun exposure to consuming foods like salmon, trout and tuna, as well as taking dietary supplements.
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Benefits of Olive Oil – Best Source and How to Use It

6/2/2022

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Olive oil has been harvested for thousands of years. It is widely respected in nutrition circles for its anti-inflammatory and other health benefits. It may help to reduce inflammation, support health, aid weight loss, improve insulin sensitivity, support brain health, boost immune health, offer anti-aging effects, and support a healthy mood among other health benefits. 
​However, not all olive oil is made equal. Many olive oils on the market are of lower quality with fewer health benefits. Some of the olive oil bottles you see are falsely advertised and are not even olive oil.  If you want to enjoy the benefits of olive oil, you have to understand how to buy the highest quality extra-virgin olive oil.  
What is Olive Oil
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Olives are the fruit of the olive tree (Olea europaea). Olives are not only delicious, but they are rich in healthy monosaturated fatty acids (MUFAs). 
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Olive oil is a popular and healthy oil. It is often mentioned as a key healthy ingredient of the Mediterranean diet. According to a 2009 review published in Critical Reviews in Food Science and Nutrition, it may help to lower inflammation and oxidative damage. A 2020 systematic review and meta-analysis published in Nutrition has also found that it is a powerful anti-inflammatory food. It may help to reduce the risk of atherosclerosis, cardiovascular disease, and cancer. Some of these benefits of virgin olive oils may come from their biologically active phenolic compounds.
Olive Oil is a Nutritional Powerhouse
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As you know, there are many nutritional strategies out there. Dietitians, nutritionists, and doctors don’t often agree what’s the best one and the truth is, we all have our own individual needs at some level.  But what most experts agree on is that olive oil is healthy, as a 2018 article published in Nutrients stated.

A 2020 systematic review and meta-analysis published in Nutrition has found that olive oil phenolics offer a variety of health benefits, including reduce inflammation, decreased oxidative damage, improved platelet and cellular function, improved antimicrobial activity, and improved plasma lipoproteins. ​

Now, olive oils are not all the same. There are many different types of out there: regular olive oil, virgin olive oil, and extra virgin olive oil (EVOO). But you can’t always trust the bottle. It’s not uncommon to find a cheap bottle advertised as ‘extra virgin olive oil’ at a regular grocery store that’s actually GMO canola oil with herb flavors. 
Key Nutrients in Olive Oil
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The four key nutrients in olive oil include oleic acid, oleocanthal, hydroxytyrosol, and phytosterols. Let’s talk about them.
Oleic Acid 
Oleic Acid is the most prominent fatty acid found in olive oil and a major contributing factor to its benefits. According to a 2020 review published in the Critical Reviews in Food Science and Nutrition, oleic acid may help to decrease inflammatory markers, such as C-reactive protein (CRP) in the body. According to a 2020 review published in Advanced Nutrition, oleic acid may help to reduce obesity and support healthy body weight.
Oleocanthal
Oleocanthal is another key nutrient in olives. It is responsible for the burning sensation you may experience at the back of your throat when eating olive oil. Oleocanthal works similar to ibuprofen and other anti-inflammatory medications, including Ibuprofen.
According to a 2019 study published in Nutrients, oleocanthal offers anti-inflammatory benefits. According to a 2021 study published in Antioxidants (Basel), it may help to lower inflammation and oxidative stress in arthritis .
​Hydroxytyrosol
Hydroxytyrosol is a power polyphenol found in olive oil. It may help to fight free radicals, reduce oxidative damage, offer antimicrobial properties, protect the blood-brain barrier, and reduce inflammation.
According to a 2019 review published in Molecules, hydroxytyrosol may have many health benefits, including anti-inflammatory, neuroprotective, cardioprotective, lipid-regulating, weight-regulating, anti-diabetic, anti-cancer, antiviral, antibacterial, metabolism-supporting, and other benefits.   According to a 2014 review published in Frontiers in Nutrition, it may offer benefits for cardiovascular disease, cancer, and HIV/AIDS.
​Phytosterols
Phytosterols are another key nutrient in olive oil and other fruits, vegetables, and whole grains. Phytosterols are similar to cholesterol thus compete with cholesterol in your body for absorption. As a result, they may help to lower LDL and triglyceride levels and raise up the good cholesterol, HDL levels.
According to a 2018 study published in Lipids in Health and Disease, phytosterols may help to improve blood lipid profiles and decrease obesity. According to a 2011 study published in QJM: An International Journal of Medicine, phytosterols may help to improve lipid levels.
​Vitamin E:
Extra virgin olive oil is rich in Vitamin E. Each tablespoon of extra virgin olive oil has about 1.9 mg of Vitamin E, a fat-soluble antioxidant that can protect the body against eye and skin problems and in fact make hair and skin much healthier.
Nutrition Facts
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Olive oil is mostly made up of monosaturated fatty acids. The most important of these is oleic acid. 
One tablespoon of extra virgin olive oil has around:
  • 119 calories
  • 14 grams of fat, out of which 9.8 grams are monosaturated fat
  • Zero protein
  • Zero sugar or carbs
  • 8 micrograms of vitamin K, which is about 10 percent of your recommended daily value (DV)
  • 2 milligrams of vitamin E, which is about 10 percent DV
Health Benefits of Olive Oil
Olive oil offers many health benefits, including heart health benefits, weight loss support, improved insulin sensitivity, brain health support, immune health benefits, anti-cancer benefits, anti-aging effects, and improved mood. Let’s discuss these benefits in detail.
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​Heart Health
Better heart health is one of the most commonly known benefits of extra virgin olive oil. According to a 2006 study published in Clinical and Investigative Medicine, the Mediterranean diet is high in alpha-linolenic acid (ALA) from olive oil and thus may help to reduce cardiovascular health issues. EVOO is also rich in polyphenols, which is a type of antioxidant with anti-inflammatory and cardiovascular benefits. 
​Aids Weight Loss and Insulin Sensitivity
Consuming EVOO may help to support your weight loss goal and improve insulin sensitivity. Fats are generally more satiating than sugar and carbs. This means that they reduce cravings, overeating, and snacking. This makes low-fat diets generally unsustainable in the long-run leading to a yo-yo effect. According to a 2006 study published in Archives in Internal Medicine, people on higher-fat, low-carb diets lost more weight than those on a low-fat diet.
Those on a higher-fat diet also had better cholesterol levels. A 2010 study published in the Journal of Women’s Health has also found that olive oil-rich higher fat diet improved weight loss compared to low-fat diets. Moreover, according to a 2020 review published in Advanced Nutrition, oleic acid in olive oil may help to reduce obesity and support healthy body weight. 

Olive oil may improve membrane function, insulin signaling, enzyme activity, and gene expression, thus may improve glucose metabolism. According to a 2009 review published in Progress in Lipid Research, olive oil may help to improve insulin sensitivity and reduce the risk of type 2 diabetes. Eating too many carbs can increase blood sugar while fats help to stabilize blood glucose and insulin levels.​

Adding EVOO’s to your meals may help to slow down the sugar entering your bloodstream. Because it may help to make you feel more satisfied after meals, it reduces your risk of reaching for sugary junk food after.
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Supports Brain Health
Olive oil offers anti-inflammatory benefits and may support brain health. According to a 2009 review published in Acta Neurologica Taiwan, much of your brain is made up of fatty acids and need plenty of fatty acids to function well on a daily basis. This means that your brain needs fats to perform tasks, focus, memorize things, think clearly, and support a healthy mood.

A 1999 study published in Neurology has found that olive oil and MUFAs may support brain health as we age and may help to fight age-related cognitive decline. According to a 2021 book, Olives and Olive in Health and Disease Prevention published by the Academic Press, extra virgin olive oil supports cognition and brain health.

Researchers found that the neuroprotective qualities of EVOO may help to improve memory, delay cognitive decline, support verbal fluency, improve visual memory, and reduce the risk of developing dementia and Alzheimer’s disease.
​Immune and Anti-Cancer Benefits
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Olive oil may also help to support your immune system and reduce the risk of cancer. A 2018 study published in the International Journal of Molecular Sciences has found that olive oils are rich in antioxidants, including polyphenol that may help to reduce the risk of cardiovascular disease, neurodegenerative diseases, and cancer. According to a 2019 study published in Nutrients, the compounds in EVOO help to support your immune system and reduce inflammation. They are also rich in anti-cancer agents, such as squalene and terpenoids, and peroxidation-resistant lipid oleic acid.
Anti-Aging
Adding olive oil to your diet may also help to reduce signs of aging. EVOO is rich in antioxidants. One of these antioxidants is secoiridoid, which helps to activate genes that lower cellular stress thus offer anti-aging benefits. According to a 2013 article published in Cell Cycle, secoiridoids in olive oil may help to suppress gene expression connected to the Warburg effect, which is a process connected to cancer formation. They found that secoiridoids may help to reduce the risk of age-related skin cell changes.
Supports Healthy Mood
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You already know that EVOO may offer anti-inflammatory benefits and may support brain health. Thus it may not be surprising that it may be great for a healthy mood as well. Cognitive and mood issues can often co-occur. When your brain doesn’t get enough serotonin or domain, those much-needed ‘happy hormones’, it can interfere with sleep, thought-processing, and mood regulation. EVOO may help to reduce neurotransmitter dysfunction, anxiety, and depression.
How to Buy Olive Oil
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The kind of olive oil you buy matters. There are a few main olive oil types or classifications your need to know about. These classifications are determined based how the olive oil was harvested and manufactured.
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You may find the following types of olive oil at your grocery stores:
  • Extra virgin olive oil: EVOO is produced by cold-pressing. It does not use any chemicals from refinement and also doesn’t use high-heat manufacturing processing that may destroy some fatty acids and nutrients. It’s the highest quality of all.
  • Virgin olive oil: Virgin olive oil is created from a second pressing after extra virgin olive is created. It may come from riper olives. While extra virgin olive oil is the highest quality, this is generally still good quality.
  • Light olive oil: Light olive oil and olive oil blends are created from refined olive oil. They sometimes mixed with other vegetable oils as well. They tend to be chemically processed, lower quality, made with high-heat processing, and have a rancid smell. I recommend absolutely avoiding this type of olive oil.
Now an other problem is that according to a CBS report, about 70 percent of EVOOs on the market are watered down with other oils. This means that you can’t always trust the labels.
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Being lied to is a problem itself, of course, but an even bigger issue is that these watered-down and fake olive oils can pose some health risks to your health and also don’t possess all the beneficial qualities of real olive oil. When looking for a real high-quality EVOO, always read the label. 
Look For The Following When Buying Olive Oil:
  • Make sure that it's indicating that it’s EVOO and cold-pressed or expeller-pressed. 
  • Look for the International Olive Oil Council (IOC) label on the seal indicating the certification on what type of oil is being used.
  • Look at the harvesting date on the label. This helps to see if the oil is still fresh. A high quality olive oil should last for up to two years when unopened and kept from heat and light during storage. Once opened, keep it in a dark and cool place. It should last for a few months.
  • Look for dark bottles, such as green and black, that protect the olive oil from light entering and damaging fatty acids. These bottles protect the oil from oxidation and from turning rancid.
  • Look for the estate name on the bottle. Small olive oil producers that pride themselves in the quality of their products generally put their estate name on the bottle.
  • Look for the country of origin on the bottle as well. While Italy, Spain, and Greece are the largest producers of olive oil, some of the highest quality olive oil comes from Chile, Australia, South-Africa, New Zealand, Croatia, Argentina, and the US. You can seasonally rotate your olive oils throughout the year based on the origin. In September, the freshest olive oils come from the Southern Hemisphere, while in January, they are from the Northern Hemisphere.
  • If you are experiencing a peppery cough, peppery or somewhat bitter taste, it means you olive oil is rich in antioxidants and polyphenols. If it does not cause a bitter or peppery taste, it’s lower quality, rancid, old, or fake.
  • Check the price. True extra virgin olive oil will not cost less than $10 a bottle. High-quality EVOO will likely cost more than that. Remember, you are investing in your health. Cheap oils can damage your health.
  • Another indicator of a high quality olive oil is that it solidifies when cold and refrigerated because of the chemical structure of the fatty acids. If it stays liquid in the fridge, it’s not extra virgin olive oil.
  • Don't worry about the color. The color of the oil (lighter or darker) does not indicate taste or quality.
  • Don't be fooled by cool packaging. Creative colorful packaging and fun copy doesn’t necessary indicate high-quality. However, do look for any indication that the manufacturer has won any international competitions and has been recognized by their excellence.
  • Consider mother nature. Remember, the olive oil you loved last year may taste a bit different this year because of the season. Explore different oils and find your favorite. Make this a culinary adventure.
  • Buy from a retailer with a brisk turnover. This is a great way to ensure that the olive oil you are buying is the freshest possible.
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​Should You Cook with Olive Oil
One of the concerns that many have with cooking with olive oil is its low smoke point and the fact that it starts to decompose around 200 degrees Fahrenheit. Some older studies and discussions only looked at the smoke point as a reference for safety.

But they disregarded potential toxic effects. A 2018 study published in the Acta Scientific Nutrition of Health, on the other hand, has found that the smoke point is not a good reference. Instead of simply measuring smoke points, they measured the toxic compounds that were released during cooking. They had some surprising results.

They performed two tests. They heated the oils gradually from 25 to 240 Celsius (77 to 464 Fahrenheit) and then measured them at every 30-degree increase. They also heated the oils at 180 Celsius (356 Fahrenheit) for 6 hours, which is much longer than many slow cooking methods recommend. They measured samples at 30, 60, 180, and 360 minutes.
 
In each sample, they looked at oxidation, oxidation stability, fatty acid profile, and toxic byproducts or polar compounds. All the samples were cooled and analyzed later. The oils that were tested included: EVOO, virgin olive oil, olive oil, canola oil, rice bran oil, grapeseed oil, coconut oil, high oleic peanut oil, sunflower oil, and avocado oil.

They looked at canola and grapeseed oil, which both have high smoke points and in theory, should be stable at higher temperatures. Yet they found that both showed a significant spike in polar compounds and toxicity at over 150 Celsius. On the other hand, avocado and refined olive oil fared better than canola and grapeseed oil. Researchers only noticed a small spike at over 180 Celsius.
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The results of the study suggest that the smoke point of the oils is not a stable number and not an indication of safety. The oxidative stability, which is based around the level of saturated and monounsaturated fats, which are more stable than polyunsaturated fats, along with antioxidant compounds in the oil is a much more important factor. 
How Best to Use Olive Oil
Looking at the results, EVOO is clearly the best choice and coconut oil is a close second. Other studies have shown coconut oil to be slightly more stable. The point is that olive oil has great oxidative stability and handles oxidation so effectively. However, as we discussed earlier, olive oils are not made equal, and it’s important that you use high-quality EVOO whether it’s for cooking or otherwise.

Many people still prefer to cook with saturated fats, such as high-quality grass-fed tallow, butter, or ghee as a safe and healthy animal source. Those are all fantastic choices that I encourage you’re to use in your kitchen. However, don’t shy away from cooking with EVOO either as it has great oxidative stability.

Additionally, you can use EVOO in your uncooked dishes. You can simply drizzle it on your salads and vegetables. You may mix it with some balsamic vinegar, dijon mustard, or other ingredients for a delicious salad dressing or dip for veggies or a gluten-free, low-card, homemade, keto bread. You can mix it with seasoning and drizzle it on your grilled, sauteed, steamed, or roasted vegetables or meat after they’re finished cooking. You may add it to raw vegetable soups, pesto, spreads, and dips. 
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Deep Sleep - How to Optimize It

8/31/2021

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Getting quality sleep is incredibly important for your daytime physical and mental energy levels, brain health, mental health, immune health, and overall wellness. It’s not enough to get 7 to 9 hours of sleep at night. You need quality sleep, which includes deep sleep.
Deep sleep is a critical sleep stage characterized by slow eye movement and downstate with the slowest brain waves during the night. Deep sleep is essential for waking up refreshed and feeling energized during the day.

What Is Deep Sleep?

Adults need about 7 to 9 hours of quality sleep every night. Deep sleep is a sleep stage that’s a very important part of this necessary, proper sleep. It’s also known as slow wave sleep (SWS) or delta sleep. It is the sleep stage where your body is experiencing the slowest brain waves.
Unlike Rapid Eye Movement (REM) sleep, deep sleep is characterized by slow eye movement and a downstate that allows your neocortical neurons to rest. Experiencing deep sleep each night is absolutely essential for waking up refreshed and feeling energized during the day.

Sleep & Brain Detoxification

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Sleep is not only important for rest and relaxation but also for brain detoxification and brain health. It may be surprising, but sleeping may literally help to clear your mind.
A 2013 study funded by the National Institute of Neurological Disorders and Stroke (NINDS) and published in Science has found that the space between your brain cells increase while you are sleeping. This space increase allows your brain to release toxin buildup from your wakeful times. As a result, sleep changes your brain’s cellular structure.
The study suggests that while you are sleeping, your glymphatic system opens up allowing better fluid flow through the brain. The glymphatic system also plays a role in controlling the flow of cerebrospinal fluid (CSF) around your brain and spinal cord.

Importance of Melatonin

Another important aspect of brain detoxification beyond your glymphatic system is melatonin. Melatonin is a nutrient that’s important for a healthy sleep-wake cycle. It is often used as a supplement for insomnia, jetlag, and improving other sleep problems. It is also a powerful brain detoxification agent.
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Melatonin helps to clean environmental toxins and other pathogens from your brain.
A 2019 study published in Death and Disease has also found that melatonin helps to reduce inflammation. A 2010 study published in Current Neuropharmacology has found that melatonin deficiency plays a role in oxidative stress and age-related neurodegeneration.
Another 2010 study published in Current Neuropharmacology has found that because melatonin can cross the blood-brain barrier, it can effectively fight neurotoxin agents that may also pass this barrier.

Improving Deep Sleep

Improving your deep sleep is important for brain detoxification, cognitive and neurological health, reduced inflammation, cellular rejuvenation, immune health, daytime energy, and overall health and wellness.
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Here a few suggestions:
  • Good Sleep Habits
  • Reduce Stress & Practice Gratitude
  • Get Sunlight During the Day
  • Reduce Blue Light Exposure at Night
  • Balance Your Blood Sugar
  • Improve Nasal Breathing
  • Reduce EMF Exposure Optimize Magnesium Levels

1. Good Sleep Habits

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It's a no-brainer that developing good sleep habits supports deep sleep. One of the most effective ways you can support healthy sleep is going to be at the same time each night and waking up around the same time.
A 2016 review published in Sleep has found that going to sleep and waking up around the same time supports your body’s circadian rhythm, or natural wake-sleep cycle
The review also discussed that waking up and starting the day too early may mean that people are awake during their biological night, shortening their sleep, interrupting their body’s sleep-wake cycle, and reducing insulin sensitivity. Researchers recommend starting school and work no earlier than 8:30 ideally to support a healthy sleep schedule more in tune with your body’s natural needs.
Other than going to bed and waking up around the same time every day, developing a good evening routine can help. Avoid stress, heavy foods, sugar, and alcohol later in the evening at night. Use blue light blocking glasses in the evening and aim to avoid all electronics at least 2 hours before bedtime.

2. Reduce Stress & Practice Gratitude

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A 2007 review published in Behavioral Sleep Medicine has found that stress can decrease deep sleep, REM sleep, and sleep efficiency. It can also increase wakefulness and awakenings during the night. Decreasing your stress levels is clearly important for better sleep and deep sleep.
Practicing gratitude is one of the best ways to decrease chronic stress and improve your sleep. You cannot be stressed, sad, or angry in a state of gratitude. Upon waking, recount your blessings in your mind. Be thankful for your family, friends, a roof over your head, food on the table, your body for doing its best, and for a new day ahead.
Beyond gratitude, practicing meditation, breathwork, guided relaxation, and visualization can reduce chronic stress and help you respond to stress better.  Reading scripture, journaling, positive affirmations, mindset shifts, and prayer also help to achieve more calm and relaxation. Yoga, QiGong, Tai Chi, grounding, and spending time in nature are some other great ways to reduce stress, induce relaxation and calm, and support deep sleep at night.

3. Get Sunlight During the Day

A 2020 cross-sectional study published in Science Reports has found that reduced sun exposure during the day and vitamin D deficiency can affect sleep duration and sleep quality. Reduced sunlight during the day can also interfere with your circadian rhythms and sleep cycle.
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Get some sunlight during the day. Open up the curtains and let the sunshine in. Take a walk outside and exercise outdoors. Sit out during the day to enjoy a cup of tea, eat lunch, or read a book. Even during the colder months, it’s important that you get some sunshine as long as it’s out and get as much sunlight as possible.
During the colder and darker months, when you may not be getting enough sunlight, you may want to try a light therapy lamp to avoid seasonal depression (SAD) and support your sleep.

4. Regular Movement & Exercise

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A 2017 systematic review published in Advances in Preventive Medicine has found that regular exercise can support your sleep. Move your body regularly throughout the day. Start your day with some stretching, yoga, or a light walk. Get up and stretch regularly throughout the day. Take a walk during lunch or in the evening. Try a mini dance session or quick trampoline session. Ride your bike instead of driving.
Exercise at least five times a week. Try a mix of strength and resistance training, such as weight lifting, kettlebell workouts, resistance bands, bodyweight workouts, or CrossFit, cardiovascular exercises, such as jogging, biking, dancing, aerobics classes, or swimming, and low-impact workouts, such as yoga, Pilates, barre workouts, or TaiChi. However, do not within 3 hours before sleep. It can stimulate your mind and body and make sleep more difficult.

5. Reduce Blue Light Exposure at Night

According to a 2009 study published in Trends in Cognitive Sciences, blue light exposure stimulates the brain, increases alertness, and increases your heart rate which can interfere with your sleep. Reducing your blue light exposure at night is critical for supporting your sleep cycle and deep sleep.
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Dim your light in the evening. Use specific light dimming night bulbs. To reduce blue light exposure from your computer, laptop, tablet, phone, and other electronics, use blue light blocking glasses. Even if you are using these blue light blocking glasses, it’s important that you turn off your electronics at least two hours before sleep, reduce stimulation, relax, and unwind your body and mind.

6. Blackout Your Room

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A 2011 study published in the Journal of Clinical Endocrinology and Metabolism has found that being in a fully lit room close to bedtime can suppress melatonin production and duration and interfere with sleep. Dimming light night bulbs. Sleeping in a lighter room can also interfere with melatonin production and your circadian rhythms. It may also be more stimulating and keep you awake.
Blacking out your room with the help of a good blackout curtain and closing your door. Use an eye mask. Using an eye mask is particularly important if you are traveling and sleeping outside of your home without being able to control the curtains and the darkness of the room.

7. Balance Your Blood Sugar

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Blood sugar imbalances can cause sugar crashes, quick bursts of energy, insomnia, and disrupted sleep. A 2020 study by the National Heart, Lung, and Blood Institute (NHLBI) published in the Journal of the American Heart Association has found an association between high blood sugar and sleep apnea.
To keep our blood sugar levels stable, follow an anti-inflammatory diet low in sugar and carbs and high in healthy fats. Eat lots of greens, vegetables, herbs, spices, fermented foods, grass-fed butter and ghee, grass-fed beef, pasture-raised poultry and eggs, wild-caught fish, and wild game. You may learn more about the ketogenic diet.

8. Improve Nasal Breathing

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A 1987 study published in the Journal of Laryngology and Otology has found that nasal breathing can improve your sleep. Nasal breathing helps to humidifier the air entering your body, improve oxygen circulation, and filter foreign particles. It may also reduce snoring and daytime sleepiness while improving nighttime sleep.
Knowing how you breathe at night can be difficult to know since you are sleeping. If you are dealing with congestion, nasal breathing can also become more difficult.

9. Reduce EMF Exposure

Electric and magnetic fields or EMFs are electromagnetic frequencies that are found everywhere around us. EMFs are also referred to as radiation. EMFs are related to the use of electrical power and various forms of light, including natural and man-made light sources. They are being emitted from the electronics that you love and use daily, including your cell phones, tablets, laptops, WiFi, and so on.
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Regular EMF exposure can lead to an array of symptoms and health issues. According to a 2012  study published in the Iranian Journal of Environmental Health Science and Engineering, even low EMF exposure can interfere with sleep quality.
Use your phone, computer, and other electronics only when necessary, choosing hardwired connections instead of WiFi, turning off your WiFi when not in use, keeping your devices in airplane mode or off when not used, sleeping away from your devices, choosing landlines and face-to-face contact instead of using your cell phone, avoiding BlueTooth devices, and generally reducing your electronic use.
Since completely avoiding EMF exposure is impossible, even if you move off-grid, protecting yourself from EMF exposure is critical.

10. Optimize Magnesium Levels

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Magnesium is an important mineral for muscle relaxation, sleep, mental health, inflammation reduction, exercise performance, healthy blood pressure, and blood sugar levels. A 2012 double-blind placebo-controlled clinical trial published in the Journal of Research in Medical Sciences has found that magnesium can reduce insomnia and support your sleep.
Most people are deficient in magnesium and can benefit from supplementation. I recommend using Ancient Minerals Magnesium Lotion with Melatonin and Mag Sleep or Brain Calm Magnesium for better sleep. You may also add some magnesium-rich foods, like greens, avocados, nuts, and seeds, to your diet.
Source - click here.
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I Can’t Stop Snacking

7/23/2021

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With some of us stuck at home bored or indoors at work, overwhelmed, and in close proximity to the a kitchen or fast food, snack attacks were bound to happen. Are we surprised?
Snacking is not always a problem. Yes, intermittent fasting is great and works, and snacking is widely maligned in the ancestral health world at large.
There's no denying that some folks make significant health gains when they start eating less frequently. At the same time, the empirical evidence for or against snacking is decidedly mixed.
Some studies show that frequent small meals or snacks impair weight loss, glycemic control, appetite regulation, and various health markers. Others find that snacking is neutral or even beneficial for these same parameters.
If you're stuck snacking, here are a few things to consider:

1. Set Up Your Environment for Success

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The lowest of the low-hanging fruit is to get rid of the snack foods in your environment. “Snack foods,” such as the ones you have a hard time avoiding even when you’re not hungry. The ones you eat out of boredom or that you consume mindlessly. Foods that make you ask, “Why am I still eating this?” even as you keep putting more in your mouth.
This can be challenging when you live with people who aren’t on board with your way of eating. Family members and roommates might say they’re supportive. When the rubber meets the road, and you try to throw away all the chips, suddenly they’re less enthusiastic. If you can’t get rid of unsupportive foods, the next best thing is getting them out of sight.
If snack foods mysteriously end up in your cart when you grocery shop, take advantage of online grocery shopping and curbside pick-up. You’re less likely to impulse buy this way. Try not to shop when you’re hungry or feeling emotionally vulnerable.

2. Practice Mindful Snacking

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At its core, mindful eating is about tuning in to what you eat. As with any mindfulness practice, the goal is non-judgmental awareness. When you eat mindfully, you pay attention to the tastes and aromas of your food, the pleasure (or lack thereof) you’re deriving in the moment, and sensations of fullness. These observations help you choose foods that make you feel good and eat the appropriate amount of food for your body.
Maybe you are just a little hungry. In that case, enjoy the trail mix without judgment and without distraction.
Step away from work and give yourself a few minutes to focus on eating. Savor your snack, then stop when you’ve had enough. But if you’re not, what do you need to fill the void that you were going to try to fill with snacks?

3. Restructure Your Meals

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If you’re frequently hungry between meals, chances are that you’re simply not eating enough at mealtime. Folks who practice intermittent fasting may be especially susceptible to undereating.
Meal frequency (how many meals?) and meal timing (when do you eat them?) both matter for health, but neither matter as much as eating enough nutrient-dense foods.
Likewise, if you’re delaying your first meal until you’re completely famished, you might be digging yourself into a hunger hole you can’t get out of no matter how much you eat later in the day.

4. Choose Supportive Snacks

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If you’re going to snack, opt for your typical Primal fare as opposed to “snack foods.” Based on the studies that found snacking to be beneficial, it’s best to snack on whole foods instead of hyper-processed foods, no surprise there, and include some protein or fiber for satiety.
Primal-friendly grab-and-go options include:
  • Beef jerky
  • Nuts
  • Greek yogurt
  • Full-fat cottage cheese
  • Hard-boiled eggs
  • Avocado
  • Veggies and dip

5. Try “Movement Snacking”

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Before you grab a snack, try moving your body for a few minutes. A short exercise break can dampen cravings and distract you if you’re feeling snacky out of boredom or malaise. If you still want a snack after you finish, hey, at least you got a short workout in.

6. Take a Nap

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You may just not sleep enough. Sleep deprivation increases the desire to snack. And, when you’re tired, you’re less likely to gravitate towards those supportive snack options listed above. You’re going to be drawn toward more energy-dense, carbohydrate-rich foods.
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7 Herbs for Health Support

6/3/2021

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These 7 herbs can help to support healthy blood sugar levels and offer a supplement that can help blood sugar levels and overall health.
Maintaining healthy blood sugar levels is critical for your overall health and avoiding prediabetes, diabetes, and other health issues related to unhealthy blood sugar levels. Yet, according to the Centers for Disease Control and Prevention (CDC), over 100 million people in the United States are living with prediabetes or diabetes.
Untreated blood sugar issues, prediabetes, and diabetes can increase your risk of heart disease, stroke, kidney failure, liver issues, vision loss, and other health issues. However, blood sugar level issues, insulin resistance, and hypoglycemic episodes can arise even before you reach the stage of prediabetes or diabetes, making it important to watch your blood sugar levels.
Blood sugar or blood glucose is a sugar that you obtain from your diet that your bloodstream carries to your cells to create and supply energy. Healthy blood glucose levels mean that there is enough blood sugar in your body for energy, but not too much to overload your system. 
Best Herbs To Support Healthy Blood Sugar Levels

Eating a healthy, nutrient-dense diet low in carbs and low in Advanced glycation end products (AGEs) is key for supporting healthy blood sugar levels. Additionally, you can use some specific herbs that have been shown to support healthy blood sugar levels. Here are a few great herbs for healthy blood sugar levels:
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Berberine
Berberine is a powerful health compound that has been used for thousands of years by Chinese and Ayurvedic medicine. It has been highly regarded for its efficacy in supporting healthy blood sugar levels and insulin sensitivity. Research has shown that berberine may benefit the treatment of type 2 diabetes and have a positive impact on blood sugar levels, insulin, and triglycerides.
According to a 2019 meta-analysis, berberine is better than a placebo at lowering blood sugar levels and seems to be more effective when used in combination with blood sugar effective drugs when using medication alone.
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Cinnamon
Cinnamon is an aromatic spice that’s high in antioxidants and has countless health benefits including supporting your blood sugar levels. According to a 2009 study, taking 500 mg of cinnamon for 12 weeks has decreased the oxidative stress in people with prediabetes.

A 2001 study found that cinnamon may lower blood sugar levels and may imitate the effects of insulin and help transport blood glucose. According to a 2007 in vivo study, cinnamon can help to increase insulin sensitivity for up to 12 hour.
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Gymnema
Gymnema Sylvestre is native to India, Africa, and Australia, and has been a major part of Indian and Ayurvedic medicine. According to a 1983 and 2007 research, gymnema can decrease your cravings for sweet foods by reducing your perception of sweetness.

As a result, it may help to support blood sugar levels by reducing your risk of overwhelming your body with sugary food. According to a 2017 study, taking gymnema in combination with blood sugar medication can effectively lower blood sugar levels.

According to a 2017 study taking 200 to 400 mg of gymnema may decrease blood sugar absorption and according to 2011 research, supplementing with gymnema can lower blood sugar levels after meals and lower the risk of diabetes complications.
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American Ginseng
American ginseng is a type of ginseng that is primarily found in North-America. It is known for its benefits for type 2 diabetes. According to a 2018 study, American ginseng can help to lower post-meal blood sugar by 20 percent.

A 2000 and 2016 research both found that American ginseng can improve your body’s cellular response. They also found that 1 gram about two hours before a meal seems to be the most effective dose and anything over 3 grams doesn’t show a difference in benefits.
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Fenugreek
Though fenugreek was first recorded in Egypt in 1500 BC, it mainly grows in Europe and Asia. It can be used as a spice, tea, and supplement for its numerous health benefits.  Fenugreek contains a specialized type of soluble fiber called galactomannon that slows the absorption of glucose in the blood stream.  In addition, it is rich in steroid-like saponins which help to improve bile flow and stabilize blood sugar, triglycerides and cholesterol levels.   

According to a 2009 study, using 10 grams of fenugreek seeds soaked in hot water may help people with diabetes. Another 2009 study suggests that fenugreek may lower insulin resistance when used as fenugreek flour in bread and other baked goods. A 2017 scientific review has discussed that fenugreek supplements may lower fasting blood sugar levels
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Kudzu
Kudzu is a native perennial vine in Asia with so many health benefits, including supporting your blood sugar levels. This is commonly used in traditional Chinese medicine and it contains phytonutrients and phytoestrogens to help improve blood sugar, cravings, inflammation and sex hormone balance.

According to a 2013 mice research, puerarin, a bioactive isoflavone found in kudzu, helps to increase insulin expression and support blood sugar levels.  A recent 2020 study has also found that kudzu root showed anti-diabetic benefits on diabetic rats.
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Banaba Leaf
Banaba leaf is from a medium-sized tree in Southeast-Asia that has been used for its medicinal properties for centuries. A 2012 scientific review has discussed the benefits of banaba leaf on metabolic syndrome and its benefits on glucose uptake and blood sugar levels.  The active ingredient in banaba leaf is corosolic acid which is thought to be responsible for its health benefits.  

A 2008 study has found that banaba leaf can help improve glucose uptake by enhancing insulin receptor activity and as a result may benefit blood sugar levels. A 2009 research has supported the idea that banaba leaf may compliment diabetes treatment.
Source article and all study links - click here.
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Sugar Contents

4/3/2021

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Almost everybody likes sweet things, and certainly sugar seems to be in everything. So how do you correctly read labels when it comes to sugar? What's a good sugar versus a not so ideal sugar?

There are three main sugar claims that you may find on food labels:
  • sugar-free
  • no sugar added
  • unsweetened
It is a very common misconception that they mean the same thing, but they are vastly different. I'll break it down here.
Sugar-Free
When you see "sugar-free" on a product label, it means that the food contains less than a half of a gram of sugar per serving size. This includes any type of sugar that could be found in the food. Obviously, the white stuff counts toward the total. So does maple syrup and honey. Naturally-occurring sugars count too, like lactose in milk or fructose in fruits.
Sugarless alternative sweeteners won't contribute to the total sugar in a product. Those are allowed under a sugar-free label.
The term "sugar-free" is regulated, so if an item says it's sugar free, you can be pretty confident that it contains less than half a gram of sugar per serving.
If you're aiming to stay under that half a gram (or one gram, or whatever your limit is), you'll want to watch your serving sizes. Some products have tiny serving sizes on the label, when typical consumption is much larger. It adds up.
No Sugar Added
"No sugar added" means that no sugar ingredients are added during the processing of foods, including sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
That doesn't mean you end up with a product containing zero grams of sugar. For example, a banana could bear a "no sugar added" label, but it actually contains around 14g of naturally-occurring sugar.
It also doesn't mean sweet foods with "no sugar added" are automatically suspect.
Unsweetened
An unsweetened food is one that hasn't been sweetened at all – no sugar, no artificial sweeteners, no natural sweeteners, no zero-calorie sweeteners, nothing that adds to the sweetness of the recipe.
Sneaky Sugar Labeling
Look out for these!
"Sugar-free," "unsweetened," and "no sugar added" don't tell the full story. If you want real information about what's in your food, you should be reading labels.

The Sugar Science department at UCSF lists 61 different names for sugar. Here we go:
Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar
Coconut sugar
Confectioner's sugar
Corn sweetener
Corn syrup
Corn syrup solids
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Free-flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solid
Golden sugar
Golden syrup
Grape sugar
HFCS (High-Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner's syrup
Rice syrup
Saccharose
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar
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Signs Of Magnesium Deficiency

2/16/2021

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10 Signs Of Magnesium Deficiency
Magnesium is one of the most abundant minerals in the human body and is used in over 300 different physiological processes. Unfortunately, magnesium is also one of the most pervasive deficiencies in our society today. Could the lack of magnesium be influencing your health negatively?
According to American neurosurgeon Norman Shealy, MD, PhD, almost every known disease is associated with a magnesium deficiency. This may sound like a bold statement at first but it actually makes a lot of sense considering the number of roles it plays in the body. This also explains why there are such a diverse set of symptoms that occur when you are not getting enough of it.
Below are 10 signs that clue as to whether or not someone has a magnesium deficiency.
1. Poor Cognitive Processing
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If you are dealing with frequent bouts of brain fog, poor concentration, or constant memory issues, you may have a magnesium deficiency. Structures within every cell of the body, called mitochondria, are responsible for producing the energy that the body uses for everything.
The brain contains the highest concentration of mitochondria in the male body (females have a higher concentration in their ovaries). Mitochondria are heavily reliant on magnesium for energy production so a deficiency can hamper your brain performance significantly. It comes at no surprise that supplemental magnesium has been shown to improve learning and memory.
2. Headaches & Chronic Migraines
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It has been found that sufferers of chronic migraines often have lower levels of magnesium in their bodies. Considering how important magnesium is for proper nerve function, this makes a lot of sense. Magnesium also plays the additional key role of regulating neurotransmitter production, which can also influence migraines.
Supplemental magnesium taken on a regular basis has been shown to decrease both the frequency and intensity of migraine headaches. Additionally, magnesium has been shown to have the same effect on non-migraine headaches as well.
Much of this has to do with magnesium's ability to help regulate calcium balance within neuronal cells.  Too much calcium can lead to neurotoxic effects where the brain cells are overstimulated and this is a major factor in headaches and migraine formation.
3. Constipation & IBS
Constipation is a digestive issue. Proper magnesium intake actually softens stools by drawing water into the bowels, supporting healthy elimination. If stools become too hard, they move slower through the colon and become a problem.
Additionally, magnesium plays a major role in regulating muscle contractions in the intestines and this is why a magnesium deficiency often results in constipation. In this way, magnesium can also be a very helpful in relieving discomfort and cramping due to IBS or other similar conditions.
4. Fatigue
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Magnesium is highly involved with energy production. As mentioned before, the mitochondria in your cells heavily rely on magnesium to produce energy. Your mitochondrial function primarily determines your energy levels. Additionally, magnesium supports the adrenal glands which can play a huge part in energy production as well.
And the kicker… because magnesium is involved in so many enzymatic processes in the body, deficiency will make it harder to perform over 300 normal processes. This acts as a chronic stressor on your body and drains your energy!

If you are chronically fatigued, you may have a magnesium deficiency and increasing your magnesium intake can improve your energy levels drastically.
5. Insomnia
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Insomnia is one of the big conditions where improvement can be seen when beginning magnesium supplementation. This is because magnesium is involved in the production of GABA in the brain. GABA is what is known as an inhibitory neurotransmitter. This just means a chemical that promotes relaxation.
If you don’t have enough magnesium to produce adequate amounts of GABA, your sleep will likely suffer. Although there are other nutrients involved with GABA production, magnesium is a critical factor that will heavily determine your sleep quality.
6. Muscle Spasms & Cramping
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Because magnesium is so important for proper nerve transmission, it comes as no surprise that it also plays a vital role in muscle contraction. When magnesium is depleted, muscle contractions can become weak and uncoordinated, leading to involuntary spasms and painful cramps.
This is actually one of the most common early signs of magnesium deficiency. Spasms typically occur in the legs, feet, and sometimes even in places like the eyelids. If you are a woman, you may also experience worsened PMS-related cramping when magnesium stores are low.
7. Chronic Pain & Fibromyalgia
Chronic pain and related conditions like fibromyalgia are heavily related to tension carried in the body. This tension can be purely physical, but can also be aggravated by emotional stress as well. Emotions such as anxiety, anger, and worry all contribute to physical tension. Over time this chronic tension leads to pain.
When magnesium stores are low in the body, the nervous system can become hyper excitable (meaning easily overstimulated) which can increase muscle tension. Magnesium can play a role here by helping to elicit an overall calming effect on the mind and body while soothing and relaxing the muscles.
8. Heart Arrhythmia
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The heart is a muscle that constantly contracts inside our bodies without needing to be consciously controlled. Just as with other muscles in the body, the heart relies heavily on magnesium for proper contractility. This is thought to be due to its role in regulating calcium and potassium concentrations in the muscle tissue.
If you notice that your heart beats irregularly, magnesium may be something to address. This includes rapid heartbeats, slow heartbeats, and sudden changes in heart rhythm for no apparent reason.
9. Numbness and Tingling
If you often feel numbness or tingling sensations in your body, such as in the hands and feet, this is likely due to a change in nerve activity. For example, peripheral neuropathy (a common side effect of diabetes) is characterized by these sensations.
Because of its role in healthy nerve transmission, magnesium deficiency may be at least in part playing a role here. Limited research has been performed on this mechanism specifically, but some studies have shown that magnesium may be able to relieve or prevent numbness and tingling in the extremities.
This effect has been highlighted in research showing protective properties against peripheral neuropathy induced by certain cancer therapies. 
10. Mood Disorders
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Magnesium plays a crucial role in regulating neurotransmitter balance. Neurotransmitters are chemicals in the brain that regulate thought patterns and behaviors ranging from motivation to sleep to focus (and many more). As mentioned before, magnesium is particularly involved in GABA production in the brain, which is a calming neurotransmitter.
A poor ability to produce adequate GABA in the brain results in conditions such as ADD/ADHD, anxiety, irritability, and general mood imbalances. If you identify with these feelings on a regular basis, you should consider increasing your daily magnesium intake. 
Ways To Support Magnesium Levels
1. Magnesium Rich Foods
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As with most nutrients, always start with your diet. There are plenty of great food sources of magnesium that are easy to incorporate into your daily life. Some of my favorites are:
  • Avocados
  • Leafy green vegetables
  • Raw chocolate
  • Swiss Chard
  • Spinach
  • Grass-Fed Diary
  • Pumpkin Seeds
  • Real Sea Salt
  • Nuts
  • Wild-Caught Fish
  • Sprouts
  • Sea Vegetables
  • Coffee
Picking a few high-magnesium foods and consuming them on a regular basis. For example, use avocados to make avocado chocolate protein pudding and eat it for lunch!
2. Epsom Salt Baths
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Perhaps one of the most relaxing ways to get more magnesium into your body is by taking an Epsom salt bath. Epsom salts are actually a form of magnesium that can absorb into the body through the skin while you soak. This is part of the reason why Epsom salt baths are so relaxing!
While traditional Epsom salts are made of magnesium sulfate, there are also newer forms of magnesium flakes that are made of magnesium chloride. Both types of salts provide benefits for the body, however magnesium chloride may be able to provide longer lasting benefits. This is because magnesium chloride is both easier to absorb and slower to be excreted from the body.
This means that less magnesium chloride is needed to derive benefits.
3. Supplemental Magnesium
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When it comes down to it, our food supply just isn’t what it used to be. Industrialization and poor attention to soil quality has depleted our soil of vital nutrients that used to be passed into the food we ate. Although we are starting to wake up to this fact and make more conscious efforts to create nourished farming conditions, our food is still lacking in the nutrition our bodies need.
More details and references - click here.
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Fat Burning Coffee

2/2/2021

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Amazing Turmeric Fat Burning Coffee
  • Prep 5 mins
  • Total 5 mins
  • Yield 2 cups
Ingredients:
  • 2 cups freshly brewed organic, toxin free coffee, very hot
  • 1 teaspoon extra-virgin coconut oil
  • 1 teaspoon grass-fed butter
  • ¼ teaspoon cinnamon
  • ¼ teaspoon turmeric
  • Dash of Real Salt
Instructions:

  • Step #1:  Place all of the ingredients in a high-powered glass blender and blend until thoroughly combined.
  • Step #2:  Transfer to serving cups and serve immediately.

Tips: This recipe is easily doubled or tripled.
Be sure to use a glass blender for this recipe, as the heat from the coffee can cause chemicals in the plastic to leach into the beverage.
This fat burning coffee recipe will help you get into ketosis, burn fat and reduce inflammation quickly!  For many people, this is their breakfast…as the good fats help to provide satiety and the combo helps to balance blood sugar, increase energy and improve mental output. Unless someone has extreme adrenal fatigue or a major sensitivity to coffee, this can be used to improve fat burning and overall mental performance.
Why This?
Coffee is rich in the polyphenolic antioxidants chlorogenic and caffeic acid that help to improve circulation and stabilize blood sugar. Cinnamon helps to improve insulin sensitivity and turmeric inhibits the major inflammatory NfKb pathway.
The grass-fed butter is rich in small chain fats such as butyrate and omega-3 fatty acids which de-inflame the body and it contains the fat soluble anti-oxidants vitamin A, D, E and K2 as well as phospholipids for healthy brain function.
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Thyroid Gland

1/5/2021

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What is the Thyroid Gland & How It Works
Our thyroid, one of our most important endocrine glands, greatly influences almost every cell in our body. Aside from regulating our metabolism by releasing the essential hormones, the thyroid is also imperative for the growth and development in children, as well as nearly every physiological process in our body.
When our thyroid levels are out of equilibrium, so are we. Too much (hyperthyroidism) or too little (hypothyroidism) hormone secretion can cause issues for our overall health.
Deprived thyroid function has been linked to health conditions such as fibromyalgia, irritable bowel disease, vitiligo, gum disease, infertility in women and autoimmune diseases, which is why it's vital to learn how our thyroid works and what can cause it to go off-kilter.
The thyroid gland is a butterfly-shaped gland found inside our neck, right under our larynx or voice box. It has two lobes on each side of the windpipe that are connected by a tissue called the isthmus.
A normal thyroid gland weighs everywhere between 20 and 60 grams (0.7 to 2.1 ounces).
Our thyroid is responsible for producing the master metabolism hormones that control every function in our body. It produces two hormones:
  • Triiodothyronine (T3)
  • Thyroxine (T4)
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Hormones secreted by our thyroid interact with our mitochondria, causing an increase in nutrient breakdown and production of ATP. The fact that these hormones play important roles throughout our body explains why a less-than-optimal thyroid status is associated with many widespread symptoms and diseases.
Almost 90% of the hormone produced by our thyroid is in the form of T4, the inactive form. Our liver then converts the T4 into T3, the active form, through deiodination.
If everything is working properly, we will make what we need and have the accurate amounts of thyroid hormones, which manage the metabolism of every cell in our body.
If our T3 is insufficient, either by scarce production or by not converting properly from T4, our whole system suffers. T3 is critically important because it plays a role in burning fat in our body. In one study, researchers noted that when they increased T3 levels in participants, weight loss occurred.
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What Affects Thyroid Health & Ways to Strengthen It
4 Things That Can Affect Our Thyroid Health
These are some key causal aspects that can ruin our healthy thyroid function:
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1. Gluten — Gluten is a notorious culprit of thyroid dysfunction, as it can cause inflammation and autoimmune responses in many people, and can be responsible for Hashimoto's thyroiditis.
Gluten sensitivity can cause our gastrointestinal system to break down, so foods we eat aren't completely digested, which may lead to leaky gut syndrome, allowing bacteria and other toxins to enter our bloodstream. This link becomes more apparent as one study highlights a connection between autoimmune thyroiditis and celiac disease, a gluten-related autoimmune condition that damages our small intestines.
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2. Soy — Soy is not the wholesome health food the agricultural and food companies have led us to believe.
There are studies explaining the danger of soy foods such as their anti-nutrients, impact on digestive health and goitrogens that affect thyroid function.
Properly or traditionally fermented, organic, non-GMO and unprocessed soy products such as natto, miso, and tempeh are fine - it's the unfermented soy products we should stay away from, like soy "meat," soy milk and soy cheese.
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3. Bromine — Bromine is a common endocrine disruptor found in fire retardants. Evidence shows that this compound may affect proper thyroid function, as well as hormone transport.
When we ingest or absorb bromine, it displaces iodine, and this iodine shortage leads to an increased risk for cancer of the breast, thyroid gland, ovary and prostate cancers that we see at alarmingly high rates today. This phenomenon is significant enough to have been given its own name: the Bromide Dominance Theory.
In addition, when food becomes tainted with bromine, it may cause nausea and vomiting.
Bromine can be found regularly in a number of places, including:
  • Pesticides for agricultural applications
  • Plastics such as those used to make common consumer products
  • Bakery products such as flour
  • Soft drinks that have citrus flavor — in the form of brominated vegetable oils (BVOs)
  • Swimming pools as an alternative to chlorine
  • Fire retardants to prevent fires from occurring
To achieve the best thyroid health possible, proper lifestyle changes are suggested. Try avoiding products and environments that can expose you to bromine.
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 4. Stress and adrenal function — Stress is one of the worst thyroid offenders. Our thyroid function is intimately tied to our adrenal function, which is affected by how we deal with stress.
Many of us are almost always under chronic stress, which results in increased adrenal stress hormones and cortisol levels, and elevated cortisol has a negative impact on thyroid function. Thyroid hormone levels decrease during stressful times.
When stress becomes chronic, the flood of stress chemicals, adrenaline and cortisol, produced by our adrenal glands interfere with our thyroid hormones, causing a whole range of health-related issues like obesity, high blood pressure and high LDL cholesterol. It also affects our glucose metabolism.
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Best Weapon Against Thyroid Problems
Iodine is perhaps the biggest piece of the puzzle when it comes to thyroid hormones. It's an important nutrient found in every organ and tissue. It's essential for healthy thyroid function and efficient metabolism, and evidence shows that low iodine levels relate to numerous diseases.
Iodine is a potent antibacterial and antiviral agent. It has other significant roles in our body, namely to maintain proper metabolic function, develop brain and cognitive function in children and strengthen your immune system. Though thyroid health is often associate with iodine, deficiency in this nutrient can affect human biology in several ways.
Some noteworthy examples include:
  • Cretinism — This is a form of intellectual disability documented in children, along with other symptoms such as dwarfism.
  • Goiter — One study shows that inadequate iodine levels may lead to nontoxic nodular goiter.
  • Pregnancy problems — One study shows that iodine deficiency may lead to pregnancy-related complications such as stillbirths, congenital anomalies and increased infant mortality.
The Total Diet Study, performed by the FDA, reported an iodine intake of 621 micrograms for 2-year-olds between 1974 and 1982, compared with 373 micrograms between 1982 and 1991. One probable reason for the reduced iodine intake through the years is its disappearance from our food supply because of iodine-deficient soil
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How to Increase Your Iodine Levels Naturally
Sadly, up to 30% of the population worldwide could be at risk for iodine deficiency. In fact, iodine deficiency is one of the three most common nutritional deficiencies, along with iron and vitamin D. Here are some helpful strategies to increase our iodine levels naturally:
1. Eat organic as often as possible. Wash all produce thoroughly to minimize your pesticide exposure.

2. Avoid eating or drinking from (or storing food and water in) plastic containers. Use glass and safe ceramic vessels.

3. If you have to eat grain, look for organic whole grain breads and flour. Grind your own grain, if possible. Look for the "no bromine" or "bromine-free" labels on commercial baked goods.

4. Avoid sodas. Make natural, filtered water your beverage of choice.
5. If you own a hot tub, look into an ozone purification system. Such systems make it possible to keep the water clean with minimal chemical treatments.

6. Look for personal care products that aren't laced with toxic chemicals. Remember: Anything you put on your skin can potentially go into your bloodstream.

7. When in a car or a building, open windows as often as possible, preferably on opposing sides of the space for cross ventilation. Utilize fans to circulate the air. Chemical pollutants are in much higher concentrations inside buildings (and cars) than outside.
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Simple Steps We Can Do to Improve Our Thyroid Health
Here are simple ways that we can take in order to improve the performance of our thyroid:
  • Identify and treat the underlying causes — Find out what's really triggering your thyroid problems — whether it's iodine deficiency, hormone imbalance, environmental toxicity or inflammation — to address it appropriately. For best results, consult an integrative medical practitioner.
  • Load up on fresh iodine-rich foods — As an alternative to iodine supplementation, eat toxin-free seafood such as seaweed, sardines and Alaskan salmon. However, make sure that these are harvested from uncontaminated waters. Eggs and dairy products such as grass fed milk, yogurt and cheese contain iodine as well.
  • Avoid gluten — A 2019 study stated that avoiding gluten, or undergoing a gluten-free diet may benefit our thyroid, especially to those who have autoimmune thyroid disease.
  • Minimize stress levels — Take a break, meditate, soak in the tub, go on vacation — do whatever works for you.
  • Make an effort to limit your exposure to toxins — As mentioned earlier, exposure to environmental pollutants may increase our risk of thyroid cancer. Examples include BPA and phthalates.
  • Exercise — Research shows that getting regular exercise may help reduce the risk of cancer. Walk your dog in the park, jog in the morning and incorporate strength training and other core-building routines.
  • Avoid all sources of bromine as much as possible — Bromines are a menace to our endocrine system and are present all around us. Despite a ban on the use of potassium bromate in flour by the World Health Organization, bromines can still be found in some over-the-counter medications, foods and personal care products. Being a savvy reader of labels can save you from tons of toxic trouble.
  • Get adequate amounts of sleep — Inadequate or low-quality sleep can put our health at risk. A study published in the American Journal of Epidemiology notes that participants "with greater insomnia scores, especially non-obese women, had a significantly increased risk of thyroid cancer."
Let's connect if you have any questions.
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Dehydration WARNING...

12/24/2020

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...Unexpected signs and consequences exposed
 
About 60 percent of you is made of water.  Since your body needs water to perform hundreds of basic physiological functions, it's imperative to continually replenish yourself through adequate fluid intake. Indeed, dehydration is a major health risk, and particularly for older adults.
Of course, as reasonable as it is to drink more water, many of us struggle to do so. Anywhere from 50 to 80 percent of Americans aren’t drinking enough.  By becoming more aware of the unexpected signs and consequences of dehydration, ranging from sleep problems to migraines, hopefully you'll remember to refill your water bottle.

Dehydration can cause sleepless nights … plus, other surprising dangers of insufficient fluid intake.

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Most of us know that dehydration can lead to decreased urine output, or cause a person's urine to become dark and foul-smelling. It's also generally well-known that dehydration can lead to dizziness and lightheadedness, muscle cramps, and of course thirst.

But that's not all a dehydrated body is at risk for.
According to many integrative healthcare experts: dehydration can actually make it harder to sleep soundly due to issues like dry airways, increased snoring, and leg cramps.  Keep in mind: you already lose water as you sleep through sweat and breath.
Dehydration has also been implicated in other disabling or serious issues, including painful migraine headaches, delayed wound healing, organ damage, and impaired memory and cognition.
Now, there's no single answer to the question: "How much water should I drink?" But a good starting point is about half of your body weight in ounces. For example, at 200lbs, you should drink about 100oz of water every day! To optimize your health and avoid dehydration, you might need more or less than this, depending on your activity level.
Want to build a better hydration habit? Research indicates that having a reusable water bottle with you promotes increased water intake. To minimize your risk of exposure to environmental toxins found in plastic water bottles, just be sure to choose stainless steel or glass water containers whenever possible.
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Not drinking enough water tends to hit the older population MORE, here are 3 often-ignored warning signs to look out for.
Most of us could probably do better about drinking enough water. But older adults are at a particularly increased risk of dehydration, for several reasons.
For example, some older adults don't feel thirsty as readily as younger adults do.  If an older adult struggles with mobility or incontinence, they may also purposefully avoid drinking water to avoid accidents or extra trips to the bathroom.
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Unfortunately, older adults tend to have more fat and less muscle. Since a large percentage of water is stored in the muscles, older adults simply aren't able to store as much. Compound this with issues like impaired kidney function and other chronic diseases, then you have a potential recipe for dehydration disaster.
Be aware of these 3 often overlooked signs of dehydration in older adults:
  1. Increased skin turgor, also known as “tenting” (this is what happens when you pinch up a person’s skin and the skin doesn’t immediately return back to its original position)
  2. Altered mental status: They may become lethargic, confused, or delirious
  3. Diarrhea that lasts longer than 24 hours
Let's connect if you have any questions.
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12 Immune Support Strategies to Flourish in Life

11/18/2020

1 Comment

 
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Your immune system is a complex system that protects you from viruses, bacteria, parasites, and other pathogens. It is a complex system that’s essential for your health and survival. As we face more stressful experiences it is even more important to strengthen your body with good immune support strategies.  
The 12 strategies below are not supported by the FDA as a treatment for any health condition. But they can be highly supportive for your body’s overall wellness.
What is the Immune System
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Your immune system is absolutely essential for your health and survival. Your immune system keeps you healthy and protects your body from viruses, bacteria, parasites, fungi, and other pathogens.
If you want to understand your immune system, imagine a network of cells and tissues spread throughout your body involving your cells, tissues, and organ. Your immune system is on a constant lookout for invaders and ready to attack and protect you through a so-called immune response. It is your defense system and inner-army of protection.
Immune Response Process
Antigens are any substances that are considered to be an invader. They prompt an immune response. They include viruses, bacteria, fungi, toxins, or other foreign materials. When your B lymphocytes, or B cells, spot an antigen, they release antibodies. Antibodies are part of the immunoglobin family and are a type of protein that can lock antigens.
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Each antibody has a special function and can help to protect you from a specific antigen.
If we encounter a new virus, we don’t have antibodies to it, so it can potentially cause more harm until our body adapts and creates appropriate antibodies is that because it is a new virus. Antibodies attach to antigens and mark them as cells called phagocytes in order to kill them.
T lymphocytes, also called T cells or Th cells help to coordinate the immune response. They communicate with cells, prompt B cells to produce antibodies and phagocytes to kill antigens. Killer T cells or cytotoxic T lymphocytes can also fight other cells and are especially important for fighting viruses and destroying cells infected by a virus.
Immune System Problems
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Your immune system is a very complex system, hence there are various ways it can get out of balance and become compromised. 
Immunodeficiency
You may develop an immunodeficiency that means that one or several parts of your immune system cannot function optimally. Immunodeficiencies may develop for a variety of reasons, including genetic defects from birth, age, obesity, malnutrition, infections and alcoholism. AIDS is a form of immunodeficiency acquired from an infection with the HIV virus.
Autoimmunity
You may develop autoimmunity or an autoimmune condition. This means that your immune system attacks and destroys cells in your body mistaking them for pathogens or compromised cells. Autoimmune conditions include Celiac disease, Hashimoto’s disease, rheumatoid arthritis, type 1 diabetes, and lupus
Hypersensitivity
Hypersensitivity means that your immune system overreacts to something and damages healthy cells. Anaphylactic shock due to an allergen is one example of this.
Even if you don’t have any of these immune system problems, unhealthy lifestyle and dietary choices, toxins, and stress can weaken your immune system and thus compromise your immune system response making you more vulnerable to illness and making recovery more difficult.
Supporting a Balanced Immune Response
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Your immune system is a complex entity that works hard every moment of every day to protect you from infections and illnesses. When it is out of balance, suppressed, or overstimulated, it cannot function optimally.
Your T cells help to coordinate immune regulation and kill compromised cells. However, T cell function decreases as you age and lowers immunity, especially in older adults. This is why respiratory infections, influenza, and pneumonia cause more risk and are among the leading causes of death in those over 65. Unhealthy lifestyle choices, including an inflammatory diet, lack of exercise, smoking, inadequate sleep, chronic stress, and improper hygiene can also compromise your immunity and make you more prone to disease.
Supporting a balanced immune response is critical for your health and well-being. The good news is that it is never too late to start making dietary and lifestyle changes to support proper T cell function and immune regulation.
Top 12 Immune Support Strategies
Supporting your immune system is important no matter what. You want your body to be strong and healthy so that it can protect you from infections, illness, and disease.  There are certain strategies that promote optimal immune system expression.
It is important to remember that none of these strategies are supported by the FDA for treatment or prevention of any health condition. 

This is a personal list:
  1. Be Grateful & Positive
  2. Prioritize Good Sleep For Immune Support
  3. Avoid Sugar & Processed Foods
  4. Practice Intermittent Fasting For Immune Support
  5. Consume Immune Support Enhancing Foods
  6. Fresh Air, Sunshine, and Grounding
  7. Regular Movement & Exercise
  8. Good Hydration & Drink Herbal Teas
  9. Optimize Vitamin D Levels
  10. Take Probiotics & Digestive Enzymes
  11. Use Vitamin C & Zinc For Immune Support
  12. Use an Infrared Sauna For Immune Support
Be Grateful & Positive
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Chronic stress can be detrimental to your immune system, increase inflammation, and make you more vulnerable to infections and illness. Being grateful and keeping a positive mindset is more important than ever before to lower your stress level and protect your immune system. Keep a daily gratitude journal. Stop several times a day to be thankful for the good things. You can even set a timer on your phone to remind you to practice a moment of gratitude.
Engage in uplifting activities, such as dancing in your living room, playing with your kids or pets, watching a comedy, listening to music, or reading your favorite book. Say a prayer or practice any spiritual activities that feel right for you. If you need help in developing a positive mindset, seek help from a counselor, therapist, or life coach.
Prioritize Good Sleep For Immune Support
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Getting poor sleep on a regular basis can lead to increased stress, high inflammation, and lower immunity. Make sleep a priority. Make sure to go to bed and wake up around the same time each day to help your circadian rhythm. Develop a nighttime routine that supports relaxation.
Avoid electronics and instead try board games, reading, relaxing music, crossword puzzles, crafts, coloring, meditation, and journaling. Make sure your bedroom is a safe sanctuary with a comfortable bed, bedding, and pillows.
Avoid Sugar & Processed Foods
Sugar and processed foods are extremely inflammatory to your body. Chronic inflammation can lead to poor immune function which increases your risk of infection and disease.
Avoid processed foods and foods that are high in refined sugar, refined oils, gluten, conventional dairy, artificial ingredients, coloring, and additives. Choose an inflammatory diet rich in greens, vegetables, fruits, clean protein, and healthy fats.
Practice Intermittent Fasting For Immune Support
Intermittent fasting is a strategy that involves fasting (not eating) for a period of time followed by a period of feasting (eating). Intermittent fasting increases autophagy, cellular rejuvenation, immune system function, and genetic repair. It reduces inflammation and the risk of disease.
Start out with a Simple Fast that involves 12 hours of fasting including your overnight sleep. Slowly increase your fasting time and graduate to Strong Fast or 16:8 Fast with a 16-hour fasting window.
Consume Immune Support Enhancing Foods
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Eat an immune-supporting, anti-inflammatory, nutrient-dense diet. Focus on organic greens including chard, kale, and spinach, vegetables, including cucumber, celery, and broccoli, herbs and spices including turmeric, ginger, and basil.
Use mint, low glycemic index fruits including lemon, lime, and berries, healthy fats including avocado, coconut oil, extra virgin olive oil, grass-fed butter, and ghee, clean protein including grass-fed beef, free-range poultry and eggs, wild-caught fish, and wild boar, fermented foods including kimchi, sauerkraut, and kefir, and medicinal mushrooms including reishi, cordyceps, and turkey tail.
Choose home-cooked meals whenever possible.
Fresh Air, Sunshine, and Grounding
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Being outdoors has endless benefits. Being in the sunshine can increase your vitamin D levels which are important for optimal immune function. Sunshine can also improve your mood, reduce stress, and elevate depression and anxiety. Breathing the fresh air helps to clear your lungs. Grounding, standing or walking on dirt, grass, or sand, can help you connect you to the earth and improve your physical and mental health.
Be sure to step outside and spend time in your garden, yard, balcony, or street in front of your house or apartment as much as you can. Open the windows to let the fresh air in. Grow some plants to allow nature to be present inside. Go for a walk or a jog while keeping the recommended social distance in order to uplift your spirit and improve your immune system during this time.
Regular Movement & Exercise
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Regular movement and exercise are particularly important for a healthy immune system. It improves your lung function, cardiovascular health, mood, and energy levels while reducing inflammation and building strength and muscle. Make sure to exercise 20-30 minutes a day.
Mix up cardiovascular exercises, such as walking, running, biking, or dance, as well as resistance and strength training including weight lifting, CrossFit, TRX, and pilates. High-intensity interval training (HIIT) provides the benefits of both.
Good Hydration & Drink Herbal Teas
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Good hydration is essential for a healthy immune function. I recommend that you drink 8 to 10 glasses of clean water minimum a day. If you are exercising, spend time outside in the sun. If you are recovering from an illness or infection, or otherwise feeling dehydrated, drink more. Listen to your body.
Optimize Vitamin D Levels
Vitamin D is essential for healthy immune function. While the sun is your best friend for boosting vitamin D, chances are you don’t spend enough time outside in the sun to meet your needs.
Vitamin D-rich foods, including fatty fish, beef liver, and egg yolks offer some support, but not enough to optimize your vitamin D levels.
Take Probiotics & Digestive Enzymes
Your gut health and immune health are interconnected. Keeping your gut microbiome balanced is absolutely critical for a healthy immune system.
Use Vitamin C & Zinc For Immune Support
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Vitamin C and zinc are both essential for immune health. Vitamin C-rich foods include lemon, lime, oranges, mandarins, grapefruits, guava, strawberries, papaya, pineapples, kiwi, sweet green pepper, broccoli, and brussels sprouts.
Foods that are rich in zinc include spinach, pumpkin seeds, salmon, and grass-fed dairy.
Use an Infrared Sauna For Immune Support
Infrared saunas have countless health benefits. They support detoxification, improve immune health, reduce stress, and improve energy.

 
Source - click here
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7 Toxins That Weaken Immunity and How To Detox

10/8/2020

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Your immune system is your body’s defense system and works to fend off bacteria, viruses, fungi, parasites, and toxins. Unfortunately, our world is full of toxins that can compromise your immune system and increase your risk of infections, illness, and disease. Fortunately, there are some natural support strategies that support detoxification, weakened immunity, and your health.
You will learn how toxins may disrupt your immunity. You will learn about the top 7 toxins that may weaken your immunity. You will learn the top tips to detox and support healthy immunity. 

Importance of Healthy Immunity

Your immune system is an incredibly important system. It is your body’s defense system, it is your friend, your protector, and your personal bodyguard. Your immune system’s job is to protect you from infections and health problems caused by viruses, bacteria, fungi, parasites, and toxins.
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Your immune system is a complex network of cells, tissues, and organs. Together, they help to stop invaders, foreign pathogens, and malignant cells from entering your system and help to remove them if they get inside your body to protect you.
Having healthy immunity is critical for your overall health. A healthy immune system lowers your risk of getting an infection, getting sick, or developing a disease. A healthy immune system may support a quick and successful recovery from infection and illness. A compromised immune system may have a more difficult time protecting you and may have a more difficult time supporting recovery. 

How Toxins Disrupt Immunity

Your immune system may get compromised due to a variety of reasons, including a poor diet, a lack of sleep, stress, poor lifestyle choice, and environmental toxins. Toxins are one of the major factors that may disrupt and weaken immunity.
Toxins that may disrupt your immune system are all around us. They are hiding in non-organic food as pesticides, herbicides, hormones, and antibiotics. They are in our air and hiding in our homes as mold, air pollution, and cigarette smoke. They are in our tap water, plastic packaging, dental fillings, conventional body, beauty, cleaning, and other household products, and clothing. To lower you toxic exposure and protect your immunity, you need to be aware of the top toxins that may weaken immunity.

Top 7 Toxins That Weaken Immunity

Knowledge is your first step to recovery and health. You must know the sources of various toxins that impact our body and weaken immunity.
While it is impossible to avoid exposure to these thing all together, it is critical to minimize your exposure and open up your drainage pathways to eliminate these chemicals from your body.  Let’s learn more about the top 7 toxins that may weaken your immunity.
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1. Glyphosate

Glyphosate is the most widely produced chemical in the world that acts to weaken immunity. It’s been used to control broadleaf weeds and grasses since the 1970s. It’s used in herbicides and over 700 agriculture, forestry, and home products. It is also the primary chemical used in Roundup, a popular chemical used by the biotech giant, Monsanto. It’s also found in other herbicides.
So why is glyphosate so bad? It is created to kill weeds by targeting the enzymes that produce the amino acids tryptophan, tyrosine, and phenylalanine. The problem is that many bacteria may be susceptible to glyphosate and glyphosate may change the gut flora and compromise the health of many animals and humans.

2. Mold & Mycotoxins

Mold and mycotoxins are some of the most prevalent toxins in your environment that weaken immunity. Mycotoxins are a specific type of fungi-like mold. They are very adaptable and can grow almost anywhere as long as the conditions are wet or moist, damp, and warm. 
They are often found in your bathroom, damp basements, kitchen, wallpaper, ceiling tiles, fiberglass insulation, and elsewhere. They are not always obvious and visible but hide somewhere more hidden.
They may also grow on your food after harvesting or before storage. They pose a serious health risk and may cause an array of symptoms from respiratory symptoms, headaches, and fatigue to gut health issues, hormonal issues, and mental health issues.

3. Phthalates

Phthalates are a group of chemicals that are incredibly toxic and weaken immunity. They are the most commonly found cosmetics but may be found elsewhere. According to the US Food and Drug Administration (FDA), they are “used in hundreds of products, such as toys, vinyl flooring and wall covering, detergents, lubricating oils, food packaging, pharmaceuticals, blood bags and tubing, and personal care products, such as nail polish, hair sprays, aftershave lotions, soaps, shampoos, perfumes, and other fragrance preparations”.

4. Heavy Metals

Heavy metals are one of the major toxins you may get exposed to throughout your life. Heavy metals are metals with a density of 5 g/cm3 or more. In large amounts, they have adverse effects on living organisms and our environment and weaken immunity. Besides being potentially harmful, they also serve absolutely no beneficial role in the human body.
According to a 2014 study published in the Interdisciplinary Toxicology, some heavy metals interfere with normal biological processes and have toxic effects. They bind to proteins in your body that would otherwise be activated by normally occurring minerals like zinc and magnesium. They can cause oxidative stress, chronic inflammation, and cellular interference.
Some common heavy metals that you may encounter include lead found in lead-containing paint, contaminated municipal tap water, cosmetics, contaminated food, and tobacco products, arsenic, found in pesticides, commercially grown produce, apple juice, rice products, glass work, smelting, and semi-conductor production, mercury, found in larger seafood, dental amalgam silver tooth fillings, and some vaccines, cadmium, found in tobacco, metalworking, soldering, battery manufacturing, and contaminated foods, aluminum, found in some vaccinations, antiperspirant deodorant, municipal tap water, canned food and drinks, and some processed foods.

5. Organophosphates

Organophosphates (OPs) are chemical substances with toxic effects. They are produced by the reaction of phosphoric acid and alcohol. Back in the 1930s, they were utilized as insecticides but during World War II, they were developed into neurotoxins by the German military. They may affect neuromuscular transmission by acting as cholinesterase inhibitors.
Some OPs are used as pesticides or insect killers in both household and agricultural applications. According to research findings and review published in the book, Gulf War and Health: Volume 1. Depleted Uranium, Sarin, Pyridostigmine Bromide, Vaccines, long-term exposure to OPs can lead to serious neurological, neuropsychological, and/or psychiatric outcomes, and short-term, low exposure may produce negative outcomes.
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6. Xylenes

Xylene, xylol, or dimethyl benzene refers to any of three isomeric dimethyl benzenes or the combination of some or all of them. Xylenes are used as a solvent, as raw materials for the manufacturing of film, dyes, and fiber, feedstock manufacturing of polymers, and in aviation fuel and gasoline.
According to a 2010 study published in the Journal of Oral and Maxillofacial Pathology, xylene may pose a serious occupational hazard and can lead to health consequences. According to the Agency for Toxic Substances & Disease Registry (ATSDR), xylene vapors may irritate the eyes, skin, and lungs, inhaling xylenes can lead to headaches, nausea, drowsiness, sleepiness, dizziness, and serious exposure can cause irregular heartbeat, sleepiness, stumbling, fainting, and even death.

7. Endotoxins

Lipopolysaccharides (LPS), or endotoxins are toxins that are found inside a bacterial cell. They release as the cell disintegrates. They often result from bacterial overgrowth in your small intestine (small intestinal overgrowth, SIBO) or from sepsis. They may occur as a result of non-bacterial infections. Endotoxins may be released from candida and parasites resulting in a complex health issue from multiple harmful microorganisms.
When talking about endotoxins, we must talk about your gut health. Gut dysbiosis means that there is an imbalance in your gut microbiome that creates a compromised gut flora, lowers your body’s ability to fight invaders, and increases your risks and symptoms of endotoxins and biotoxin illness. Gut dysbiosis is a breeding ground for Candida and other yeast infections, bad bacteria, parasites, viruses, and pathogens. It increases your risk of harm from endotoxins that weaken immunity.

How To Detox and Support Immunity

When dealing with toxic exposure and a high toxic load, the first step is to do our best to avoid the main sources that weaken immunity.  Once we have done that, we want to focus on opening up our detoxification and elimination pathways.  Our primary drainage pathways are from our lungs, skin, kidney’s and colon.  We literally need to enhance our respiration, perspiration, deification and urination systems to eliminate these toxins from our bodies. 
Detoxification can sound scary, but once you learn about how to detox and support your immunity, you will realize that it's actually a simple and straight-forward process. 

Anti-Inflammatory Nutrition Plan

To support detoxification and healthy immunity, follow an anti-inflammatory nutrition help. First, eliminate all inflammatory foods and drinks, including refined sugar, processed foods, refined oils, deep-fried food, junk food, soda and sugary drinks, artificial ingredients, and low-fat or diet products.
Follow an anti-inflammatory nutrition plant rich in greens, vegetables, low glycemic index fruits, herbs, spices, healthy fats, and clean animal protein. To avoid exposure to pesticides, hormones, and chemicals, eat organic food.
Try Eating:
  • Lemons & Limes
  • Apple Cider Vinegar
  • Garlic
  • Ginger
  • Bone Broth
  • Mushrooms
  • Onions
  • Olive Oil

Intermittent & Extended Fasting

Fasting and intermittent fasting offers tremendous benefits as it can lower inflammation, support cellular repair and autophagy, and support immune function. Intermittent fasting is a form of fasting that cycles between a period of not eating (fasting) and a period of not eating (feasting).
Beginners should start with the Simple Fast, which involves 12 hours of fasting including your overnight sleep. For example, you may stop eating after dinner at 6 pm and you can eat again at 6 am the next day. Slowly you can increase your fasting window. The most commonly enjoyed method is 16 hours of fasting with an 8-hour eating period.
Once you are more experienced with intermittent fasting, try an extended fast, which can last for a few days or even a week or two. During your extended fast, you are only drinking water and possibly other non-caloric, healthy drinks, such as herbal tea, and refrain from food.

Great Hydration & Water Filtration

Good hydration is incredibly important for detoxification as it helps to remove toxins through sweat and urine. Starting your day with 32 oz of water and drinking throughout the day every hour or so, at least 10 glasses a day total.
Make sure that you drink clean water by avoiding bottled water or regular tap water, investing in a good filtration and purification system, and using glass or stainless steel bottles instead of plastic. Add a slice of lime for some extra flavor. Additionally, make sure to eat plenty of hydrating vegetables and low glycemic index fruits, and drink green juices, green smoothies, bone broth, and herbal tea.

Exercise & Movement

Regular exercise and movement is essential for your overall health and also supports detoxification through sweating. Try exercising at least 3-5 times a week for 20 to 30 minutes or more.
Mix up cardiovascular activities, such as rebounding, hiking, running, biking, swimming, dancing, or aerobics, strength and resistance training, such as weight lifting, bodyweight workouts, kettlebell workouts, or CrossFit, and low-impact exercises, such as pilates, yoga, Barre workout, TaiChi, and light walks.
Stay active throughout the day by taking a stroll in the park, going for a walk during lunch, taking a bike ride, walking or biking for short distances instead of driving, playing with your kids and pets, playing backyard games, gardening, dancing to your favorite song, using a standing or treadmill desk, getting up from your chair and stretching regularly, and opting for the stairs instead of the elevator.

Daily Sun Exposure & Grounding

Vitamin D is essential for your immune health and well-being. Try daily sun exposure. Make sure to spend 15 to 30 minutes out on the sun daily. Avoid the midday sun to protect yourself from the damaging UV. Even if you are living in a colder climate, as long as the sun is out, make sure to spend at least a short time outside daily.
Combine this practice with grounding. Walking or standing barefoot on grass, dirt, sand, or on the ground outdoors helps you to receive benefits from the electromagnetic energies of the Earth.

Infrared Sauna Usage

Infrared sauna therapy is a form of sauna that uses infrared heaters that release infrared lights you experience as heat as it gets absorbed through the surface of the skin. It utilizes Far Infrared Technology (FIR), which is a non-invasive light therapy that can penetrate your body as much as three inches.
It supports detoxification, offers immune support, and lowers inflammation.
Source - click here.
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Stem Cells - What Are They & How to Activate Them Naturally

9/3/2020

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I read this great article and wanted to share it. We've probably all heard about stem cells and the associated stem cell therapy. The article goes into much detail about what stems cells really are and how you can benefit from them, naturally! I summarized the highlights below and provided a link to the article so you can dig into the details.
What Are Stem Cells
The article states, that:" Most cells in your body have specific functions but a stem cell doesn’t have a specific purpose and can turn into any cell if needed. They are undifferentiated cells or raw materials that can turn into cells with specialized functions as your body requires them. In the right conditions, your stem cells can divide into several daughter cells that can turn into new stem cells through the process of self-renewal. They can also turn into specialized cells, such as blood cells, brain cells, bone cells, or heart muscle cells through the process of differentiation."
What Is Stem Cell Therapy (SCT)
It is a type of emerging regenerative medicine used to repair damaged cells by lowering inflammation and regulating the immune system. Stem cell therapy has been used for a variety of medical conditions, including Parkinson’s disease, multiple sclerosis (MS), Crohn’s disease, lupus, chronic obstructive pulmonary disease (COPD) to name a few.
Stem cells for stem cell therapy can come for various sources, including adipose or fat tissue, placental tissue, umbilical cord tissue, or bone marrow. It can be administered intravenously through IV Stem Cell Therapy, directly into the spinal cord through intrathecal treatment, and through site injection into affected areas, such as the hips, knees, or hands. It's non-invasive and the goal is to replace damaged cells.
Why Using SCT?
SCT can help to lower inflammation and modulate the immune system. It can help damaged and disease tissue to repair and regenerate. It basically empowers your body to repair itself and allow a better quality of life.
Below are the tip 8 ways to naturally activate stem cells and a brief summary. The article goes into much more details if you're interested:
1. Get Into Ketosis
When you're fasting, or following a low-carb ketogenic diet, or experiencing glucose deficit for any other reason, your body will learn to rely on and get energy from the fat you consume and from stored fat. This is when you experience ketosis, a metabolic state in which your body gets most of its energy from fat. Ketosis has many benefits. For example, according to a 2018 study, a ketogenic diet can improve your cognition.
2. Intermittent & Extended Fasting
Fasting is another great way to achieve ketosis and also activate your stem cells. Fasting stimulates a process called autophagy, which means self-eating.  During the autophagy process the body recycles its own cellular components to make new healthier cells. 
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3. Partial Fast or Fasting Mimicking Diet
If you're not ready for intermittent fasting you can try partial fasting or a "The Fasting Mimicking Diet". It is a high nutrition, low protein, low carbohydrate meal plan in which calories are restricted for five days out of a month. Through this diet, you can experience the benefits of fasting, including stem cell activation, without depriving yourself of food.
4. Regular Movement & Exercise
Exercise is critical for your health and well-being. Try a mix of cardiovascular, strength- and resistance training, and low impact exercise. Stay active throughout the day by taking regular walks, playing with your kids or pets, biking or stretching.
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5. Prioritize Good Sleep
Make sure to get 7 to 9 hours of sleep a night. Go to bed and wake up around the same time every day to support your circadian rhythms. Try avoiding electronics, foods, stress, caffeine, and alcohol in the evening.
6. Avoid Harmful Medications
Medications, including non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, corticosteroids, and immune-suppressants, can be harmful to your body. Most come with unwanted side-effects. They may interrupt your gut flora, which leads to inflammation, reduces regeneration, and increases the risk of disease.
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7. Use Polyphenolic Compounds
Polyphenolic compounds may also help to activate your stem cells. They do this by controlling the activation of inflammatory cytokines, reducing oxidative stress and apoptosis, turning on autophagy, protecting and enhancing mitochondrial function and regulating migration and differentiation of stem cells. The most common polyphenols are resveratrol (red wine, raw cocoa, dark berries, pistachios, skin of red grapes), quercetin (powerful flavonoid found in leafy greens, berries & broccoli), EGCG (found in black & green tea, berries, avocados, pecans & hazelnuts) and curcumin (active compound of the spice turmeric).
8. Use Red Light Therapy (RLT)
RLT uses red low-level wavelengths of light for a variety of therapeutic purposes. It may help with wound healing, scars, and other skin issues, inflammation, pain, hair growth, and sleep quality.
Please read the full article at DrJockers.com.
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Chocolate Chip Brownies (Keto version)

8/24/2020

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Here is a quick and delicious recipe for some healthy brownies. Enjoy!

Prep 15 mins - Inactive 20 mins - Total 35 mins

Yield about 8 brownies

Ingredients:
  • 1 tablespoon extra-virgin coconut oil (and more for greasing)
  • ½ cup coconut almond butter or creamy, organic almond butter
  • ½ cup mashed avocado
  • 3 tablespoons raw, unprocessed, organic cacao powder
  • ½ cup sugar-free, organic, dark chocolate chips
  • 2 teaspoons chocolate monkfruit syrup or stevia syrup

Instructions:
Step #1:  Preheat the oven to 325°F. Grease a 9 by 5-inch loaf pan with coconut oil or line it with parchment paper.
Step #2:  Place the 1 tablespoon coconut oil, coconut almond butter, avocado, cacao powder, and sweetener in a food processor or high-powered blender and blend on high until smooth. Using a spoon, stir in the chocolate chips.
Step #3:  Transfer the batter to the prepared loaf pan (it will be very thick). Using the back of the spoon, do your best to level out the batter across the pan.
Step #4:  Bake for 20 minutes. To test if it is done, stick a toothpick inside. It should come out fairly clean.  If it has a lot of chocolate on it, try baking for another 5 minutes and then try the toothpick again. Remove from the oven and set aside to cool.
Step #5:  Cut into squares and serve or store in an airtight container (glass is preferred) at room temperature for up to a week or in the freezer for up to 3 months.
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Top foods For Eye Health

8/6/2020

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  • Do you squint and strain your eyes to read the daily news and wondering why the writing on websites has become so small?
  • Interested to keep your vision sharp no matter your age?

The foods below are for healthy eyes. They are natural ways to give your vision a boost from the inside out! Try them out.

Keeping your eyes healthy becomes increasingly important as we age. The once who follow natural health know that nutrition is a great defense against degeneration associated with aging and eye health is no exception.

The five foods below are amazing for eye health. You can include these power-packed nutrients in your diet as much as you want. Eating these foods and maintaining good general health practices can help your eyes stay strong and your vision remain clear well into your golden years.

Here the quick list, with more details below:
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  1. Carrots
  2. Ginkgo Biloba
  3. Goji Berries
  4. Coconut Oil
  5. Oily Fish
1. Carrots
Why? Loaded with beneficial vitamins and micronutrients. A good source of the carotenoids beta carotene, lutein and zeaxanthin, a class of antioxidant micronutrients that are believed to protect against macular degeneration and cataracts. A study sponsored by the National Eye Institute found that vitamin supplementation including beta carotene at levels well above the Recommended Dietary Allowance (RDA) reduced the risk of developing advanced macular degeneration by a whopping 25%.
2. Ginkgo Biloba
Why? Ginkgo is a nutritional supplement that has been used as traditional herbal medicine in China for hundreds of years. Ginkgo leaves contain natural flavonoids filled with antioxidants that are believed to improve eye health by boosting circulation and protecting against damaging free radicals. Ginkgo has been shown to increase ocular blood, making it potentially effective in treating glaucoma and other eye diseases. Adding this potent supplement to your regimen may provide an added layer of protection against age-related memory loss and heart disease.
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3. Goji Berries
Why? This nutrient-dense superfood contains all eight essential amino acids and a healthy dose of protein, which is unusual for a fruit. Goji berries' high antioxidant profile may further help protect against macular degeneration. Goji berries helped filter harmful high-energy blue wavelengths of light to protect and maintain healthy cells in the eyes.
4. Coconut Oil
Why? Coconut oil has many healthful properties. Caspase-3 is a family of protease enzymes that plays an essential role in inflammation and apoptosis, or programmed cellular death. Benefits to the retina increased when the dosage of coconut oil was doubled in one of the studies, suggesting that coconut oil was the significant factor behind these potent eye health benefits.
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5. Oily Fish
Why? Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The retinas need two types of omega-3 fatty acids to work right: DHA and EPA. You can find both in fatty fish, such as salmon, mackerel and trout, as well as other seafood.

Some of the best fish are:
  • Wild Salmon
  • Trout
  • Mackerel
  • Sardines
  • Anchovies
  • Herring
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9 Worst Foods to Eat and Healthy Substitutes

7/21/2020

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You feel  like healthy eating gets more complicated every day? I hear you. Paleo, vegan, keto, low-carb, high-fat, organic, and the endless list of dietary terms can make it very difficult. The article below lays the basis of the worst foods for your health, along with the foundational principles of a healing diet to support optimal wellness in the body.  Some of these worst foods may come as a surprise because they are marketed by the media as healthy, but you will come to find out why you will want to avoid them!
Here is the list of the 9 Worst Foods:
  1. Table Salt
  2. Vegetable Oils
  3. Soy
  4. Processed Meats
  5. Microwaved Popcorn
  6. Non-Organic Produce
  7. Artificial Sweeteners
  8. Margarine
  9. Canned Tomatoes
Quick Note: While it is important to know which of the worst foods to avoid, it is never a good idea to be fixated on what you cannot eat. Once you understand the foods to avoid, keep a mental note. Take to heart the healing diet nutrition principles and begin incorporating them into your life.
By doing so, you will begin to naturally avoid the worst foods for your health. Instead of feeling limited to a narrow selection of foods, you will experience liberation knowing that the foods that you are eating are adding to your vitality every day!
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Table Salt
Commercial Table salt is nothing like the natural salts our bodies have been receiving for thousands of years. Naturally occurring salts from the earth contain sodium along with over 80 different trace minerals, all of which play an important role in the body.
Commercial table salt is a chemically synthesized sodium chloride along with other nasty additives that prevent it from clumping together. Additionally, these salts often contain things like aluminum and fluoride which I would never recommend putting into your body.
Alternative: Natural Salts
When it comes to salt, try consuming generous amounts on your food. This is because the sodium and other trace minerals play a vital role as electrolytes that ensure your nervous system is working efficiently. Celtic Gray, Real Salt and Herbamare are great sources of quality salts.
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Vegetable Oil
There are two important concepts to understand when it comes to fat consumption. Having a healthy Omega-3:Omega-6 ratio is important for controlling inflammation in the body and regulating metabolism. Also, your brain and the myelin that surrounds your nerves is primarily made of fats.
Consuming highly processed vegetable oils contributes to disease by neglecting both of these important concepts. Vegetable oils are very high in omega-6 fats while also being highly damaged during processing. This leaves you with an elevation in inflammation and subpar building materials for your brain and peripheral nervous system!
Alternative: Organic Virgin Coconut Oil
Coconut oil is a great source of healthy saturated fat that is safe for cooking up to 350 degrees F which is where it hits its smoke point.  Coconut oil has a remarkable stability and along with extra virgin olive oil, butter, ghee and beef tallow handles heat quite well.
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Un-fermented Soy Products
Over the years, soy has become a hot topic as a healthy vs unhealthy food. You do not want this stuff in your diet. Here's why:
  • High Amounts of Phytic Acids and Lectins: Soy contains these chemicals as natural defenses from animals that try to consume them. Phytic Acid binds up minerals, lowering the nutrition you absorb from your meals. Lectins can be extremely damaging to the lining of the gut.
  • GMO & Glyphosate: The vast majority of soy in our food supply is genetically modified, containing high amounts of the infamous herbicide glyphosate. Glyphosate is another compound that destroys the health of your gut while draining vital nutrients as your body tries to neutralize it.
  • Hormones: Soy has mild-estrogenic effects that may be harmful to someone who already has sex hormone imbalance.
Soy products have made their way into many processed foods on the market so it is important to read your labels. Especially look out for things like 'soy protein isolate' as it is a very concentrated form of soy that may have exaggerated health effects.
Alternative: Fermented Soy
Soy can be tolerable and even nutritious in its fermented form. This includes things like ORGANIC miso, natto, and tempeh. The fermentation process deactivates a large amount of the phytic acid and lectins which allows you to readily absorb the nutrients.
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Processed Meat
The types of meat you eat are extremely important. Many people believe that simply buying the leanest meats is the healthiest option. The truth is, most of the meat produced today is simply unacceptable.
You want to avoid highly processed meats like deli meats, cured meats, and any kind of meat that comes from poor living conditions. Unless the package states that it is organic and ideally pasture-raised, you will probably want to steer clear of it.
Alternatives: Pasture-Raised/Wild-Caught
You want your meat to come from animals that have been raised humanely, in pastures, and fed the diet they are meant to eat. For beef and lamb this would be grass, for poultry, this would be things like bugs, seeds, berries and things that can be foraged in a natural environment.
As a result these meats are more nutritious and contain a more favorable omega-3:Omega-6 ratios.
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Microwaved Popcorn
Microwave popcorn is no good for a few reasons. First it is typically GMO corn, which will almost always contain glyphosate. Next, many brands utilize an artificial flavoring called diacetyl that is an alternative to butter. Diacetyl has been linked to respiratory disorders.
Finally, corn is a common food sensitivity with many that can cause inflammation in the gut.  Traditional microwaved popcorn is truly one of the worst foods you could possibly consume.
Alternative: Sprouted Pumpkin Seeds
If you must have popcorn, your best bet would be to either hot-air pop it or in a pot with coconut oil. Toss it up with some grass-fed butter or coconut oil and a high quality sea salt.
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Non-Organic Produce
Glyphosate needs to be mentioned here again. Try avoiding glyphosate at all cost, as well as all other pesticides.
These are toxic to the human body, leaching minerals from the body and damaging the lining of your gut. Glyphosate consumption has been linked to many forms of cancer and neurodegenerative disease conditions. It is virtually impossible to avoid exposure to these chemicals all together, but you want to do your best where choice is available to reduce your exposure to these toxins.
Alternative: Organic Produce
You can either go all organic or, if you are sticking to a budget, follow the clean 15 & dirty dozen guidelines released by the EWG. Buy organic for the dirty dozen foods while the clean 15 are relatively safe to purchase conventional.
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Artificial Sweeteners
Artificial sweeteners and flavor enhancers include aspartame, acefultame potassium, monosodium glutamate, sucralose and many others. They allow us to make food taste amazing without needing to add salt or sugar. The downside is that these compounds have a neurotoxic effect on the brain and break down into nasty chemicals once they are digested.
The constituents of aspartame, for example, have been shown to increase chances of mood disorders, overstimulate neuronal cells in the brain, and increase chances of brain-related cancers.
Alternative: Natural Sweeteners
One of the primary draws of artificial sweeteners is that they do not have any calories or sugar. If this is your motivation for using these products, stevia and monk fruit are great natural alternatives that will not have any negative impact on your blood sugar.
Other healthier options are organic coconut palm sugar or organic raw honey. While these will still create a rise in blood sugar, they have a relatively low glycemic index. Only use these on occasion.
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Margarine
Margarine, like artificial sweeteners, is one of the more deceptive products to ever hit grocery store shelves. It is often marketed as a heart healthy alternative to butter. This is supposedly because it contains “heart healthy” vegetable oils and does not contain any saturated fat or cholesterol.
Although marketed as healthy, margarine is actually a toxic mixture of inflammatory, GMO, oils and artificial additives. You want to instead eat fats that increase your Omega-3:Omega-6 ratio while providing healthy saturated fats for brain and nervous system health. Margarine is definitely one of the worst foods you can consume!
Alternative: Grass-fed Butter
While many alternatives could fall here, in terms of the health effects mentioned above, butter provides a very complete nutrition profile. Butter from grass-fed cows is naturally high in Omega-3 fatty acids as well as important saturated fats and dietary cholesterol that are key for brain health and formation of sex hormones. Other great options include: Organic Coconut Oil, Extra Virgin Olive Oil, Animal Fats (Lard/Tallow), Omega-3 rich fish, and avocado oil. As a general rule, fats that are solid at room temperature are suitable for cooking, while those that are liquid at room temperature are better suited as dressings after cooking.
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Canned Tomatoes
Chemicals from plastics are a disaster to healthy hormone balance. For men and women, frequent exposure to chemicals leached from plastics can cause an elevation in estrogen that has many negative health effects. One of the major offendors is the chemical Bisphenol-A (BPA).
What many people don’t realize is that BPA is often used in canned goods to protect the inside of the can from deteriorating. Combining a BPA lining with an acidic food such as tomatoes causes large amounts of BPA to leach out of the can. This means consuming canned tomatoes exposes your body to a massive amount of BPA.
Alternative: Fresh Tomatoes
You may be able to find canned tomatoes in BPA free cans or even alternative packaging. However, it is probably ideal to buy fresh organic tomatoes from your local health foods store or farmers market.
You can also get tomato sauces and diced tomatoes in glass jars and this is perfectly acceptable as the glass doesn't have chemicals that leach into the tomatoes.  Many brands offer tomatoes and tomato sauces in glass jars these days.
If you need any help with these suggestions or if you'd like to review your current lifestyle, please reach out. We can help you modify and adjust in a way that makes sense for your lifestyle - nothing cooky-cutter here.
Source & research - click here.
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How to Stay Healthy During Uncertain Times

7/2/2020

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A lot of people are anxious nowadays. For good reasons. The COVID-19 pandemic has morphed into something much greater than a viral illness alone. The fear, uncertainty, social isolation and financial devastation that have come along with it are now creating the perfect storm for mental health issues.
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If you're feeling depressed or anxious due to the pandemic, recognize that these are normal reactions, and you're certainly not alone in these feelings. Research suggests that, due to the way your amygdala processes emotions, novel threats may raise your anxiety level more than familiar threats, simply for the fact that they're shrouded in uncertainty.
Below are a few potential steps to help you identify your anxieties and how to possibly deal with them. Anxiety can manifests itself in different ways for different people. Everybody is different and everybody reacts to stressors in different ways. It is key to listen to yourself.
A few internal ways you may feel anxious:
  • Internal restlessness
  • Irritability
  • Difficulty concentrating
Or external ways:
  • Gastrointestinal problems
  • Shortness of breath
  • Muscle tension
Knowing these internal and external stressors can help you build a healthy self-care routine. It can help you plan your free time around activities that will recharge your batteries in a positive way.

Here a few tips & hacks you can try:
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Pick your favorite distraction

Ideally it is something you enjoy doing that you can still do while maintaining social distancing. 

Examples could be:
  • Hiking and walking in nature
  • Practice Yoga and Meditation
  • Ride a bicycle
  • Read a book
  • Watch a funny movie
  • Go surfing
  • Play golf or tennis
  • Workout outside
  • Run at the beaches or forests
… The list is endless. Get creative.
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Set a clear & measurable goals

Try to be specific. For example, you could commit to spending an hour in nature twice a week or meditate for 10 minutes before starting work each day. By setting a goal and sticking to it you're committing yourself to improving your behaviors.
Stick to your routine

According to "The Power of Habit" book, it takes about 66 days to form a habit. So don't beat yourself up if you miss a self-care day, it's ok. You can resolve yourself to do better next time. 
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Below are a few tips that can help you address anxiety you may experience during a crisis:
Accept & Acknowledge that your anxiety and any negative thoughts emanate in such a time. It is a normal response to a global crisis.
Re-frame by identifying the cognitive distortions behind your anxious thoughts. Then try to re-frame them in a positive way.
Distract yourself constructively by building a self-care routine that will help you replace anxious thoughts with proactive habits. 
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As stated above, everybody is different and reacts differently. It is not always easy to accept, re-frame and distract yourself. However, by paying close attention to your state-of-mind, and by closely listening to your thoughts - positive or negative - you may be able to direct some thoughts towards more pleasant and happy thoughts.
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Vagal Tone - Everyone Gets Stressed

6/27/2020

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Everyone gets stressed, but some people can relax quickly. That ability to pivot from the "fight-or-flight" response to the "rest-and-digest" response, it turns out, is incredibly important for health.

So what am I talking about?

It's called "vagal tone" because it's the vagus nerve, which runs from the brain through the lungs and the gut, that controls these responses. A high vagal tone is linked with reduced risk for cardiovascular disease, stroke, diabetes, gastrointestinal disorders and depression.

The vagus nerve helps to regulate your heart rate, breathing, blood pressure, digestion, and emotional state among other functions. If you are experiencing anxiety, depression, stress, fatigue, or any emotional health symptoms, it may mean that you have a poor vagal tone, and your vagus nerve needs some care.
FUNCTION
Your vagus nerve, also known as the 10th cranial nerve, is one of your most important nerves in the body. It is also the longest nerve in your autonomic nervous system that extends from your brain stem through your neck into your chest and abdomen. While we refer to them together as "the vagus nerve," there are actually two vagus nerves, one on the left and one on the right.  Vagus is latin for "wandering" which appropriately describes the nerve. 
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Your vagus nerve is critical for the most part of your physiology. It connects your brain and your gut. It carries important sensory and motor information. Your vagus nerve supplies innervations to your major blood vessels, heart, lungs, airways, stomach, esophagus, and intestines.
It helps to regulate your heart rate, digestion, blood pressure, sweating, and speech, among other areas of your health. By controlling the muscles of your throat and voice box, it plays an important role of speaking and eating. It also helps your entire gastrointestinal tract working together, regulating your heart rate, and connecting your brain to the rest of your body.
PARASYMPATHETIC FUNCTION
One of the vagus nerve's most important functions is its role as your body's major parasympathetic nerve. It helps to slow your heart rate, regulate your blood pressure, control sweating, control the gag reflex, allow the involuntary constriction and relaxation of the muscles of your gut, and control vascular tone.
Excessive vagus nerve function can result in nervous system issues. If the vagus nerve is suddenly stimulated, it may result in a vasovagal reflex that may lead to a slowing heart rate, sudden blood pressure drop, pain, sudden stress, or gastrointestinal symptoms. On the other hand, stimulating the vagus nerve also offers some benefits, including stopping hiccups or supraventricular tachycardia (SVT) and diagnosing heart murmurs.
THE POLYVAGAL THEORY
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The animal world can show us some great examples to help us understand our own behavior and the nervous system. Imagine a group of gazelles peacefully grazing. Suddenly they notice that a lion is nearby. One gazelle becomes hyper aware. The lion notices her fear and begins to chase her. The gazelle is running until it gets caught.
As soon as it is caught, the gazelle's parasympathetic nervous system kicks in and the animal goes limp. Instead of eating the gazelle right away, the lion plays with it for a while. One moment, the lion gets distracted, the gazelle's sympathetic nervous system kicks in, seeing an opportunity, it  sprints away despite all the injuries.
While grazing, the gazelle felt safe and connected, when it  was caught, the body went through a shutdown, but when the opportunity arose, flight-or-fight kicked in and it ran away. This story covers the exact same three states that the polyvagal theory focuses on connection, fight or flight, or shutdown.
Before the emergence of the polyvagal theory, we only understood the nervous system as a two-part system with more activation and less calm or less activation and calmer. The polyvagal theory identified the social engagement system as a third type of nervous system response.
So the moral of this short story is that if you are emotionally healthy in a non-stressful situation, you are in a normal state the polyvagal theory refers to as connection. In this state, you are able to make healthy connections with humans and feel safe. At this point, you feel happiness, peace, openness, calm, groundedness, and curiosity. You sleep well. You eat normally without overeating or undereating. Your immune system is functioning well. Your face is expressive, your body is calm, and you are able to relate to others emotionally.
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FIGHT OR FLIGHT VS REST & DIGEST/HEAL
When you are under stress, it affects your entire body. Your sympathetic nervous system causes a flight-or-fight response to keep you alive. Even if you are not in real danger, but only experiencing daily stress, your body wants to keep you safe.
If your body senses a threat, it may freeze and look for danger around you. It raises cortisol, epinephrine, and norepinephrine. You feel anxious, angry, or afraid that may be apparent on your face too. You start sweating, your heart rate increases, your digestion slows down, and your blood vessels constrict. You feel tension, pain, trembling, or vibration. You may clench your fist; you may show guarded body language or want to appear bigger. You may feel like running away.
Another way your body may react to stress is by shutting down or freezing, just like the gazelle did when caught. If your body feels real danger or senses that it can’t escape, the parasympathetic nervous system may kick in to create a shutdown. You may feel hopeless, numbness, shame, a sense of feeling trapped, disconnected, or dizziness. You may disassociate. You may feel nauseous, breathe slower, or experience a decrease in your heart rate, blood pressure, immune response, sexual desire, and sensation of pain. Your digestive system slows down, your eyes become fixated, and you have difficulty speaking.
Experiencing a flight-or-fight or shutdown response to something scary, stressful, or triggering is absolutely healthy. We all do it. If there is a flash of lightning, or your boss calls you into their office unexpectedly, or someone suddenly cuts you off on the highway, you may experience signs of flight-of-fight, including increased heart rate, heavier breathing, or a need to scream.
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These experiences of flight-or-fight or shutdown are supposed to be acute, short events. A healthy nervous system and the vagal nerve are supposed to shake off this stress and bounce back to a calm, safe, and connected state. However, people who are experiencing poor vagal tone due to childhood abuse, trauma, or other factors, are experiencing this response constantly. When flight-or-fight or shutdown becomes a chronic state, it becomes a problem. It increases the risk of both mental and physical health issues.
THE IMPORTANCE OF GOOD VAGAL TONE
The vagal nerve is involved in many areas across your body making a good vagal tone very important. A good vagal tone is important for:
  • Lowering blood pressure
  • Lowering heart rate
  • Managing stress and anxiety
  • Regulating mood
  • Decreasing inflammation or pain
  • Delivering information between the brain and the gut
  • Providing sensory information from the throat, lungs, and heart
  • Regulating swallowing
  • Regulating speech
SYMPTOMS OF POOR VAGAL TONE
Sometimes the vagal nerve is damaged resulting in poor vagal tone. Symptoms of poor vagal tone due to nerve damage may include:
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  • Abdominal pain
  • Nausea
  • Vomiting
  • Unusual heart rate
  • Unusual blood pressure
  • Loss of gag reflex
  • Earache
  • Lowered stomach acid
  • Loss of voice
Even if your vagus nerve isn't damaged, you may experience poor vagal tone. Symptoms of poor vagal tone even without nerve damage may include:
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  • Anxiety
  • Depression
  • Poor emotional regulation
  • High stress
  • Being in flight-or-fight mode
  • Lowered attention span
  • Increased inflammation 
  • Pain
MAJOR CAUSES OF POOR VAGAL TONE
  1. Chronic Stress & Poor Sleep
  2. Early Childhood Traumatic Experiences
  3. Head Injuries
  4. Poor Breathing Mechanics
  5. Chronic Infections
  6. Blood Sugar Imbalances
  7. High Toxic Load
STRATEGIES TO IMPROVE VAGAL TONE
  • Reduce Stress & Improve Sleep
  • Practice Gratitude & Laughter
  • Social Connections with Others
  • Deep Breathing, Meditation & Prayer
  • Stimulating the Palatal Muscles
  • Cold Water
  • Anti-Inflammatory Nutrition Plan
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  • Intermittent Fasting
  • Improve Gut Health
  • Move & Exercise
  • Supplements (Magnesium & Zinc)
  • Use Adaptogenic Herbs
  • Chiropractic, Massage & Acupuncture Therapies
For more details please contact me directly or check out the source here.
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Merch at Cost

6/13/2020

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Only a few t-shirts, hoodies and trucker caps are left! Hurry. 

AT COST. NO MARK-UP. FREE SHIPPING IN THE USA.

Contact us today and let us know what size/color/style you'd like. All shirts & hoodies are super soft and comfortable.

  • Shirts $17
  • Hoodies $35
  • Trucker Caps $20

As of 06/13/20 we still have the following inventory:


WOMEN INDIGO, ROUND-NECK - THESE SHIRTS RUN SMALL.
IF YOU WEAR A SMALL - ORDER A LARGE!
  • 1 M
  • 2 L
  • 3 XL
  • 1 XXL
$17
MEN V-NECK (BLACK)
  • 1 XL
$17
MEN V-NECK (RED)
  • 2 L
$17
MEN INDIGO, ROUND-NECK 
  • 1 M
  • 3 L
  • 1 XL
$17
MEN GRAY/BLACK HOODIES
Unisex Poly-Cotton Fleece Full-Zip Hood
  • 1 S
  • 3 XL
$35
WOMEN NAVY HOODIES
Ladies 8oz 50/50 Full-Zip Hood
  • 1 S
  • 1 M
  • 1L
  • 2 XL
$35
TRUCKER CAPS - BLACK
  • 13 - ONE SIZE FITS ALL
$20
You can use the online form below to place your order. We try to keep this page updated but we cannot guarantee ever listed size is still available. We'll communicate via phone or email. Thanks much for your support.

    Simple Order form

    Let me know what size shirt or/and hoody do you want? Hats are one-size fits all.
Submit
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