Key Contributors to Inflammation
Inflammation is an vital part of our immune response. It is the body’s way of healing itself after an injury, repairing damaged tissue, and defending itself against pathogens. Looking at is from that way, inflammation is advantageous. But, inflammation can also be damaging to your health. Learning what causes inflammation can help you protect yourself.
There are two types of inflammation, acute and chronic.
An inflammatory diet, blood sugar imbalances, and leaky gut syndrome can cause chronic inflammation. Sleep loss, chronic stress, environmental toxins, and chronic infections are added factors that can lead to chronic inflammation. It is vital to understand and address these factors to attain optimal health.
8 WAYS CHRONIC INFLAMMATION CAN DAMAGE YOUR BODY
Here are seven leading factors that can cause inflammation in the body. Many of these causes are related to diet and lifestyle and can be modified.
For a complete list of references and more in-depth details, go to the article source - Click Here
SSB - Sugar-Sweetened Beverage
Have you ever wondered what that sugary beverage can do to you and your health? This study published at JAMA (link below) is very interesting. Titled "Association of Sugary Beverage Consumption With Mortality Risk in US Adults".
Here some details from the study:
The research has linked sugar-sweetened beverage (SSB) consumption to coronary heart disease (CHD) risk, but the role of nutritionally similar fruit juice and the association of these beverages with mortality risk is unknown.
To assess the association of SSBs and 100% fruit juices, alone and in combination (sugary beverages), with mortality.
The findings of this study suggest that higher consumption of sugary beverages, including fruit juices, among older adults is associated with increased all-cause mortality. The metabolism of fructose, which is unique from all other sugars, occurs unregulated and almost exclusively in the liver. Fructose consumption is known to alter blood lipid levels, markers of inflammation and blood pressure, while high glucose consumption has been associated with insulin resistance and diabetes, independent of weight status. Fructose consumption may also stimulate a hormonal response that promotes fat deposition centrally. Greater central adiposity is a long-recognized cardiovascular disease risk factor. In addition, research suggests that calories consumed in liquid form can increase obesity risk owing to an incomplete compensation for the calories they contain.
Source: Jama Network
How Exposure to Blue Light Affect Your Brain & Body
By disrupting melatonin, smartphone light, TV screens and computer monitors can ruin sleep schedules. This can lead to all kinds of health issues.
Among these issues are:
Check out the image below for more potential risks of blue light.
Source: Harvard Health Publication
Exercise Alone is Almost Useless for Weight Loss
Hear me out. The benefits of exercise are real. Don't get me wrong. While exercise can lead to modest weight loss, it can have a range of health benefits, including reducing blood pressure and triglycerides in your blood.
Exercise reduces the risk of Type 2 diabetes, stroke, and heart attack. A number of studies have also shown that people who exercise are at a lower risk of developing cognitive impairment from Alzheimer's and dementia. They also score higher on cognitive ability tests. If you've lost weight, exercise can also help weight maintenance when it's used along with watching calorie intake.
Very simplistically put, a pound of human fat represents about 3,500 calories. Therefore, cutting 500 calories per day, through diet or physical activity, can result in about a pound of weight loss per week. Now that's VERY simplistic. The human energy balance as "a dynamic and adaptable system", but when you alter one component, let's say cutting the number of calories you eat in a day to lose weight, doing more exercise than usual, it can set off a cascade of changes in the body that affect how many calories you use up and, in turn, your body-weight.
The 80/20 rule applies to exercise as much as it applies to many other things in live. Only about 20% of total energy expenditure come from exercise. Roughly 70% are used via basal metabolism - energy used for basic body functions at rest and about 10% are used to metabolize food. The rest, about 20%, is used up via physical activity. Which is not nothing, but it's definitely not a major part of weight loss.
Now, exercise can undermine weight loss in other subtle ways. How much you move is connected to how much you eat. Calories in and calories out are not independent of each other. If you exercise a lot, you might consume more calories than you burned off. Therefore, watch what you eat after an intensive workout. One slice of pizza could undo the calories burned in an hour's workout.
There may also be an upper limit of energy expenditure via exercise. After a certain amount of exercise, you might don't burn calories at the same rate anymore - total energy expenditure can eventually plateau.
One more thing…don't be fooled by the food & beverage industry. They keep telling us to "move more" while selling their sugar-loaded products. You just can't outrun a bad diet. We're losing the obesity battle because we're eating too much, and too much of the bad, processed stuff. Physical activity is vital to health, YES, but paying close attention to what you eat & drink IS MUCH more effective for losing weight.
As the article states: "But this focus on calories out, or the calories we can potentially burn in exercise, is an inadequate and a potentially dangerous approach, because it is liable to encourage people to ignore or underestimate the greater impact of energy-in, an obesity doctor and professor wrote in the journal Public Health Nutrition."
If you'd like to figure your challenges out, let's connect!
Article source - click here.
Want to work your shoulders, lats, legs and arms? Interested in a quick and intensive full-body workout without the drama? Want to dramatically improve your grip strength?
Here you go! 4 options for some fun workouts.
Get yourself a Steel Mace and work it.
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If you want to figure your workout, nutrition or overall lifestyle out - connect with us.
Why should we drink plenty of water? How can water affect our bodies? Check the list below to find out what happens when you don't drink enough water - get dehydrated:
6 items that decrease as a result of dehydration
4 items increase as a result of dehydration
2 items are retained as a result of dehydration
How much water should you drink then? It all depends. Adequate hydration before, during, and after exercise is very important. Remember, the body cannot adapt to dehydration, which impairs every physiologic function. Some studies have shown that a fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.
A good general guideline is: Sedentary men and women should consume on average 3.0 L (approximately 13 cups) and 2.2 L (approximately 9 cups) of water per day, respectively.
This is a generalized guideline and should be adjusted based on activity level.
If you're trying to lose weight, try to drink an additional 8 ounces of water for every 25 pounds carried above ideal weight.
Also, try to consume about 14 to 22 ounces of fluid 2 hours before exercise and drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise. And finally, if you work out hard, drink 16 to 24 ounces of fluid for every pound of body weight you lost after an exercise.
Below are 5 simple tips and suggestions on how to get your diet dialed in. Clean eating habits with lots of unprocessed, real and natural foods is key to great health. Add 20 to 30 min of exercise to your daily routine and you should be on your way to a healthier you!
I believe that you should always be aware of what you eat. This means, again, staying away from all processed foods that are loaded with additives, harmful chemicals, and genetically engineered ingredients that could put your health at risk.
Below a visual of this somewhat reversed Food Pyramid.
Courtesy of Dr. Mercola's website:
CARDIO - It's really good for You!
Why should you do some cardio-respiratory exercises every day? We all know or read somewhere that it is healthy for us. But do you really know why? And what is considered a good cardio workout? Below is a great list of reasons why you should do some cardio every day. 30 minutes to an hour of light cardio is recommended. Also check out the list of possible cardio exercises. Enjoy!
Reasons for Cardio-respiratory Exercise:
Types of Cardio - 30 to 60 min per day is ideal:
How to Train for Strength & Power
You got endless time in the gym to build large, bulging muscles? If not, you may want to try these 3 training methods next time you're at the gym, park or at the beach. It is possible to get strong without adding too much size.
Here are 3 ways to train your muscles to be functionally strong without the "Hulk-Effect" and bursting out of your favorite clothes.
1. Speed Strength Sets
Fast and powerful sets of exercises. Try cleans, overhead presses, squats, and deadlifts. Perform them as explosive as safely possible. This will maximize your movement economy, motor-unit recruitment and lactate threshold. It also contributes to the strength of those small but very useful muscles. Keep in mind to use heavier weights while making it safe to perform the movement as quickly as possible. It can get tricky so please start on the rather "too light" side. You can always add weight once your body is more comfortable with the exercise.
2. Complex Training
To be considered complex, try 4 to 10 different exercises, and complete 5 to 20 repetitions in a row with NO rest breaks in between. This way, you can combine strength with explosive movements, which in turn result in much greater rate of force development = Increased Overall Power!
You can try this with a barbell:
A plyometric exercise is any activity where a muscle is stretched rapidly followed immediately by a rapid shortening of that same muscle. Focus on moving your body through its full range of motion. Again, as fast as you safely can. Pay close attention to your form at all times. When the form goes, you should stop or you risk injury.
You can try:
You can do these three types of workouts several times per week, with at least 2 days between hard sessions. Always keep in mind that your fitness is built by maintaining a good balance between stress/workout and rest/recovery not by continuously having sore muscles.
Deciphering ingredient lists on products is one thing (we can help you with this), but you should also learn how to read seals. Lots of brands list what synthetic ingredients are NOT in their products, such as "sulfate-free". Other products will add stamps or seals to their packaging to help you figure out what is in a product. Here a short list of what some of these seals mean and how to best decipher them. It's not a complete list but a great start.
USDA Organic - 100%: If you see this government-issued seal, PLUS the words 100% organic, you know every ingredient in this product is certified organic - free of any synthetic additives.
USDA - Organic: If you see the USDA seal and the word organic but no percentage, you know that at least 95% of the ingredients are organic.
No USDA - but "Made with Organic Ingredients": This product must contain at least 70% organic ingredients.
Non-GMO Project: Evaluated by a 3rd party and verified to contain no genetically modified ingredients.
Certified Vegan: This seals means that the product has not been tested on any animal and does not contain any animal products or by-products.
EcoCert: This is a European certification that indicates the formula is made up of at least 95% plant-based ingredients, contains no GMOs and has not been tested on animals. This seal also denotes that the packaging is biodegradable or recyclable.
NPA: Stands for "Natural Products Association" and the seal stands for formulas made up of only (or almost only) synthetic-free ingredients. None of the additives in products labeled with this seal can pose suspected human health risks. No animal testing allowed. All packaging must be "environmental sensitive".
EWG Verified: Stands for "Environmental Working Group" who has created a list of over 1000 unacceptable substances or chemicals of concern. If you see this seal, the product does NOT include anything on this list.
Leaping Bunny: This bunny icon stands for no animal testing on any of the ingredients listed in the finished formula.
Made Safe: If you see this seal you know that the product does not contain any known "toxicants". They look at how the formula is made and where the ingredients are sourced. Ingredients are screened using a proprietary database.
Fair Trade: The Fair Trade Certified seal means that one or more of the ingredients in the product were produced and traded in accordance with Fair Trade USA's standards. The seal does not signify that the product was grown only by small-scale farmers and traded directly. Compliance with the standards is verified.
Downloadable PDF - courtesy of DannyTheCoach
We probably all had it at some point in our lives. But what exactly is going on? It is a physiological condition that results from a disruption in the body's circadian rhythms, also known as the body clock. It is seen as a circadian rhythm disorder. Symptoms tend to be more severe when traveling eastward compared with westward. Jet lag can cause headaches, insomnia, and irritability.
I found these 5 tips you can try next time you travel:
So choose one of these tactics, and you'll improve your resilience and adaptation to the new time zone. Do them all, and you'll be untouchable.
Let us know if you have any questions or need help.
Foods that naturally remove toxins from your body
Eliminating or removing toxins from the body is an important thing to do to maintain your body to stay healthy. The body is often conceded toxins as a result of an unhealthy lifestyle or unhealthy food consumed. Or via bad habits such as alcohol consumption and smoking habits. These toxic substances can harm the soft organs in the body if left unchecked. Also, the toxins can weaken the immune system. By removing the toxins the body will become fresher and healthier as well as the immune system will be stronger.
5 great ways to remove toxins from your body naturally:
14 foods that naturally Remove toxins from body
As always, these are just suggestions. Please use your own good judgement when trying these out. Always listen to your body and stop immediately if you don't feel well.
Contact us if you have any health related questions.
Have you ever wondered which organs are affected by which emotions?
Ancient Eastern civilizations have long understood the way our mental and spiritual bodies inform our physical nature. Western science too has begun to understand the interdependence between the emotional and physical body. We all know the "gut" acts as our second brain and stress is toxic. We all have felt it in the "gut" first and knew it was right or wrong.
In fact, every organ corresponds to the energy of a certain emotion, and every disease stems from an imbalance in an organ or its meridians (energy channels). This is a fundamental idea in Oriental Medicine. Many times a physical disorder linked to a certain organ actually stems from an imbalance in the emotion associated with that organ. The reverse could be true, too. An imbalanced organ can heighten the specific emotion experienced by an individual.
The PDF - click here - shows a few emotions and the associated organs. Enjoy!
PLEASE read the disclaimer - click here.
Why You Should Stay Away From Them
Resisting the push to drink that soda pop or eat those greasy chips can be tough, especially if you have grown accustomed to eating these highly addictive foods as part of your normal diet. But once you understand a little bit more about how these and other processed foods affect your mind, body, and even your soul, it becomes easier to make healthier food choices that improve your being rather than sap it.
Below are nine motivating reasons how to possibly cut processed foods from your diet for good:
This great info is present by Natural News - click here to see the source.
Need some inspiration for a few Snow Action exercises?
Here you go:
What Causes Bags Under Your Eyes?
Bags under your eyes aren't always caused by getting too little sleep at night, contrary to what many people believe. They can be caused by factors that differ from one person to another. According to a 2007 study:
"DC (dark circles) are caused by multiple etiologic factors that include dermal melanin deposition, post-inflammatory hyperpigmentation secondary to atopic or allergic contact dermatitis, periorbital edema, superficial location of vasculature and shadowing due to skin laxity."
Puffiness and bags under the eyes that appear in the morning may be caused by your sleeping position. Sleeping only on one side places pressure on the blood vessels under your eyes. The pool of blood that accumulates in this area makes the skin appear darker. According to Medical News Today, buildup of excess fluid and weakened muscles may cause dark bags under the eyes as well.
Stress may also contribute to the appearance of dark circles. In Chinese medicine, having puffy eyes can be a symptom of water or kidney imbalance, while dark bags under the eyes may imply allergies.
5 Diet Changes You Can Try that May Help
1. Drink enough water — Staying hydrated will help restore your skin’s moisture and may help eliminate toxins from it.
2. Avoid salty food — Sodium contributes to fluid retention, which causes bags under eyes. Cutting down on your salt intake at night is one way to reduce bags under eyes and puffiness in the morning.
3. Add retinol-rich food to your diet — Retinol or vitamin A helps prevent further thinning of the skin. Nourish the skin under your eyes by adding food rich in retinol such as grass fed beef liver, cheddar cheese, pasture-raised chicken giblets, turkey liver, grass fed butter and organic, pastured eggs to your diet.
4. Reduce or avoid alcohol intake — Alcohol is one of the fluids that can dehydrate your body, including the skin under the eyes. This thin area may likely sink and form a bag. If you do imbibe in alcohol, be sure to balance it with at least 8 cups of water throughout the day.
5. Consume vitamin C-rich food — A 2009 study found that vitamin C from sodium ascorbate lotion may help thicken the skin of the lower eyelids. The results showed that dark coloration is significantly diminished when the dermis has thickened. Reduce the appearance of bags under your eyes by adding foods rich in vitamin C such mango, papaya, pineapple, watermelon, broccoli, tomatoes, green and red bell peppers, strawberries and winter squash to your diet.
5 Possible Topical Remedies for Bags Under Your Eyes
1. Moisturize — Wrinkles and bags under the eyes become more visible when your skin is dry. Keep your skin well-moisturized, especially around the eyes, by using all-natural moisturizers such as pure emu oil and pure coconut oil.
2. Use Brazilian ginseng — A 2009 study found that topically applying a serum sample containing Brazilian ginseng twice a day may help reduce the intensity of dark circles around the eyes.
3. Opt for eye creams with coffee extracts — A 2013 study found that caffeine has antioxidant properties that may work as a sunscreen. These polyphenol compounds protect the skin from UVB radiation, which may help prevent rapid skin aging.
4. Use a safe sunscreen and wear sunglasses — Though sun exposure is vital in achieving optimal health, you must consider factors such as weather conditions, season and time of the day when you stay under the sun to avoid photodamage and the appearance of wrinkles.
According to a 2013 study, using a broad spectrum sunscreen and wearing UV-coated sunglasses may help reduce bags under the eyes. However, in choosing a sunscreen, make sure that it doesn’t contain oxybenzone, synthetic fragrances or retinyl palmitate; your safest choice is a lotion or cream with zinc oxide. You may also wear a wide-brimmed hat or a cap to protect your face and eyes.
5. Gently remove your makeup — Excessively scrubbing your face may break your blood vessels, which may worsen the bags under your eyes. Avoid this by gently swiping some mild makeup remover over your eyes (coconut oil is a good option) and leaving it on your face for a minute before washing it off.
The entire article is written by Dr. Mercola and summarized above for a quick read. For all research links & sources - click here
A new scientific study reveals that the artificial sweatener "aspartame" may be one of the most damaging vectors for the widespread "dumbing down" of humanity. Published in AJTCAM (African Journal of Traditional, Complementary and Alternative Medicines), the study is entitled, "IMPACT OF ASPARTAME CONSUMPTION ON NEUROTRANSMITTERS IN RAT BRAIN." Source - click here.
The results of the study found a dose-dependent relationship between aspartame consumption and the destruction of neurotransmitters - brain chemicals necessary for the function of neurons.
The conclusion of the study found that, "Consumption of [aspartame] for a long time increased oxidative stress in brain tissue and disruption in neurotransmitters that affect physiological functions."
Possible solutions & alternatives: Ideally, stay away from any added sugars. We do not need to add extra sweetnes to foods. Buf if you must sweeten your foods, use all-natural, unprocessed sugar or go for Stevia.
Check out these useful charts below. From Magical Herbs to the top 10 teas to some of the most helpful and nutritious foods. Enjoy and remember, You Are What You Eat.
You don't need much. Bring a kettle bell to a park near you, pick a few routines, repeat a few times, and in no time 20-30 min go by. It's fun. It's outdoors. It can help you get stronger and healthier.
Pay attention to form and posture when using Kettle Bells. Always engage your lower back, hamstrings and quads. Stay tight throughout all swings and exercises.
We had a fantastic & intensive workout at the little grass park by Swamis beach. Super fun, amazing for core strength, overall fitness, cardio and balance. Come join us next time if you're around Encinitas - Swamis.