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
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:
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
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.
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.
Here something a little different for breakfast. Instead of grain/toast,...
Happy "different" breakfast.
Do you have constant pain or do you know someone who does? Are you fatigue all over your body for months at a time? Do you lose sleep because of this feeling of exhaustion? Are you developing headaches? Do you suffer from cognitive problems such as forgetting names or mixing them up? These could be symptoms of fibromyalgia.
So what is fibromyalgia really?
It's a chronic pain condition that is said to be caused by an abnormal response to stress. It's a muscoskeletal pain and tenderness all over the body. The common signs of fibromyalgia are overall pain & tiredness, restless sleep, numbness, higher sensitivity, irritable bowel syndrome (IBS) and muscle spasms, not being able of focusing on mental tasks, disorientation and short-term memory loss. Many have difficulty or are completely unable to perform daily tasks.
There is no particular test for this condition and symptoms may be similar to other ailments. There is no known cure but there might be ways to reduce the symptoms and manage the flare-ups. And all that without dangerous pharma drugs. Making lifestyle changes to control fibromyalgia is HUGE. Once a person is diagnosed, unfortunately, most conventional doctors will most likely prescribe pain meds, antidepressants and muscle relaxants. But be careful with these drugs as we all know they come with a plethora of side effects. Just to name a few: antidepressants could increase your risk of developing mania and bipolar disorder.
Here a few holistic methods to help alleviate fibromyalgia pain:
Diet for Fibromyalgia
Remember that fibromyalgia is not a specific illness. It's more like a symptom complex. Everybody is not the same. What works for one person might not work for another. The best thing to do is to keep a food log or diary. Write down everything you eat and how you feel a few hours later. That way you can differentiate foods that have different effects on your body.
Some general tips are listed here:
If you need help figuring out what you could do, contact us today.
Here a quick summary what adrenal glands do, their job and how to possibly prevent adrenal fatigue:
Humans have 2 adrenal glands that are located above each kidneys. They're part of the endocrine system and secrete over 50 hormones, such as aldosterone, cortisol and adrenaline. In fact, our Hypothalamic-Pituitary-Adrenal (HPA) axis is the system responsible for the management of stress. And that's stress from any source:
Chronic stress can result in HPA axis dysfunction, aka "adrenal fatigue" or "adrenal exhaustion".
Healthy adrenal functioning is very important for your optimal health. Herbs are not the only way to protect and support your adrenals and may not be the most ideal strategy but they certainly can help during stressful times. The best treatment is a whole-body, natural & holistic approach. We need to review your excess stress level and unhealthy lifestyle habits. We need to review your overall diet and what you put into your body.
We should know by now that food is medicine, no matter how frequently the medical community fails to recognize this detail.
Contact us today to figure it out. We can help you put it all together.
Dr. Mercola & Dr. Axe articles.
Want to Fix Your Gut? Improve your Digestion? Get better Nutrient Absorption?
It's not new that your gut is connected to your brain. This is actually called the brain-gut connection and it explains why:
The gut is a long, twisted garden hose that extends from your mouth to your butt. And the gut is way more complex than we think.
Some of the common causes for gut issues are:
Overall - What can you do? Take good care of your gut! Here a few tips:
Full article with more details & references here:
I just wanted to share our 4th of July dinner recipe. Just in case you ever want to do some baking for dinner.
A. Appetizer - Fresh Pesto & Sourdough Sticks
B. Sweet Potatoes
There are thousands of natural compounds that have been studied with demonstrable anti-cancer activity, but only a small subset of these have been proven to target and kill the cancer stem cells which lie at the root of cancer malignancy. Here is the list of some of the most powerful natural cancer stem cell killers:
Natural Product Resource Study - click here
Full article: click here © 05/07/2018 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for their newsletter.
Peanuts have been deceiving us this whole time. Peanuts are part of the legume family. They're not nuts. Now, they contain monounsaturated fats, which are linked to a reduced risk of cardiovascular disease. Peanuts do contain a number of valuable nutrients, including trace minerals such as copper, manganese and molybdenum, along with vitamins B1, B3 and E, folate, biotin and phosphorous. They also contain a number of highly beneficial antioxidants, including resveratrol and p-coumaric acid.
However, keep in mind that peanuts tend to be heavily sprayed with pesticides and frequently contaminated with aflatoxin toxic metabolites produced by certain molds that grow in soil and moist environments. And, peanuts have the drawback of being relatively high in omega-6, so they may further skew your omega-3 to omega-6 ratio, which is a problem many may struggle with if you eat processed foods and not enough omega-3 fats. Contamination can occur anytime during pre-harvest, storage, and/or processing. Unbeknownst to many, gut problems such as leaky gut can be related to the presence of these mycotoxins (aflatoxin).
Alternatives to Peanuts and Peanut Butter:
Another fact about macadamia nuts: about 60 percent of the fatty acid in macadamia is the monounsaturated fat oleic acid. This is about the level found in olives, which are well known for their health benefits. This little tidbit is a fact few people make note of when discussing the benefits of macadamias. Pecans also boast more than 19 different vitamins and minerals that studies suggest can help you lower LDL cholesterol and promote healthy arteries.
Great weekend harvest. All organic and home-grown. Grapefruit is a mouth-wateringly tart tasting citrus fruit with a hint of sweetness, somewhere between a lemon and an orange. A glass of grapefruit juice helps boost your levels of vitamin C and makes the grapefruit one of the most nutritious fruit amongst citrus fruits. Grapefruits are packed with the benefits derived from various nutrients and vitamins. This powerful nutrient combination of fiber, potassium (which is important for the make-up of cell and body fluids and in controlling the heart rate and blood pressure), lycopene, vitamin A & C, choline, folate, thiamin, vitamin B6, calcium, and magnesium, as well as lesser amounts of many more phytonutrients all here to help maintaining a healthy heart.
Some studies show that eating this amazing citrus fruit can lower the risk of developing kidney stones. Limonin, which is another phytonutrient, showed to suppress cancerous cell and tumor growth. The pectin in grapefruits inhibits hardening of the arteries and lowers the LDL or "bad" cholesterol.
NOTE: Please consume grapefruit in moderation because they do contain fructose, which may be harmful to your health in excessive amounts.
CAUTION: Drinking grapefruit juice together with certain medicines may, in certain cases, increase blood levels of the drug to harmful levels. Please discuss with your doctor if you're on medication. Grapefruit juice inhibits a chemical in the intestine needed to break down many drugs in the body.
Tip #3: What To Eat At Airports
Ideally, prepping your food & snack before you get on your trip is recommended. You can scroll down for a list of options. However, if you do need to eat at the airport, use your "at-home brain" and try to eat what you would have eaten at home. Meaning, don't eat a bunch of Pop Tarts or a slew of overpriced, high-sugar, high calorie dishes. Look for the little snack stores and buy some fruits, nuts or a Greek yogurt. Some of these stores sell somewhat healthy beef jerky for example, which is a good source of protein. But make sure to read the ingredients label. If the jerky is loaded with sodium, "natural flavors" and other chemicals, opt not to buy it. Another option is to try making a meal out of an appetizer and a side dish to avoid the calorie bombs. The appetizer portion of wings, or the burger sliders - and ditch the buns - can give you the protein you need to keep hunger at bay, and a side salad or a portion of the steamed vegetables can round out a fairly well-balanced meal. Here a list from the "SmartTravel" website on somewhat healthy airport food options. Again, best would be to bring your own food (see below) but time and life won't always let you be prepared.
Tips for Restaurant Options at Airports:
Unhealthiest Airport Options:
Your best option is to bring your own healthy, organic and unprocessed snacks (tips summarized below). Prep your sandwiches the day before if any way possible. Most airports do not offer healthy food choices. If you arrive hungry to the airport, most of your options are junk food or processed food. The best advice is to avoid these choices. And unfortunately, this also goes for most in-flight meal options, too. These meals are often nothing more than heavily processed food containing unhealthy substances. Sadly, junk food is loaded with too much sodium (salt), too much sugar and bad meats. These three things will do more to weaken your germ fighting abilities than they will to fight off any disease. If you didn't bring your own healthy foods, your best bet would be to fast. Fasting is superior than eating junk food when traveling and it does less to weaken your body's natural disease fighting mechanisms. Your body can do without food for a while. Actually, you could go for about two to three weeks without food. However, water is a different story. Make sure you drink enough water. At least 60% of an adult body is made of water and every living cell in the body needs it to keep functioning. So drink plenty of water before, during and after your travels.
Tips to Prep Your Food:
Please contact us today if you need help with your health, nutrition or lifestyle. The "30 min of free chat" promo is still going on. Follow us on LinkedIn, Facebook or Instagram.
The wild mushroom picks from last weekend's farmers market on display at yesterday's dinner. The chicken bone soup with pasture raised, organic eggs and some stir-fry kale veggies on the side rounded up a pretty successful and delicious dinner. Contact us today if you need help with your diet, health, fitness or if you want to make some lifestyle changes. And don't forget, the AVO promo is still going on.
Think about those drinks when you're out next time. Alcohol depresses the central nervous system, which slows down the communication between the brain cells. The limbic system, which controls emotions, is also affected. This is why alcohol consumption lowers inhibitions. The prefrontal cortex, a brain region associated with reasoning and judgment, also slows in response to alcohol, leading to more impulsive behavior and poor judgment. At higher doses, the cerebellum, which plays a role in muscle activity, will also be impacted, leading to dizziness and loss of balance.
Moderation is definitely the key here. "Moderate" intake of alcohol would be a 5-ounce glass of wine, or a 12-once beer, or a 1 ounce hard liquor. Ideally, eliminating all forms of alcohol would be best. Not always possible but ideal. Even if it provides some benefit, it's unlikely that alcohol will add much to an otherwise healthy diet and lifestyle.
Good news is exercise can help! Research suggests exercise can go a long way toward mitigating the health risks, including reducing your risk for heart disease. This makes sense when considering the fact that exercise may be one of the most effective strategies for protecting and strengthening the heart. So much so, research shows regular exercise can significantly lower health care costs if you have heart disease.
Source & Research Data - click here.
Have some Green Tea! Contains incredibly potent antioxidants, including the most prevalent and powerful catechin called epigallocatechin-3-gallate (EGCC). Green tea can also improve brain function, help prevent dental cavities, and fight inflammatory diseases. Especially matcha green tea can soothe, calm and relax while simultaneously increase alertness.
Enjoy a cup or two a day.
A great article by Dr. Mercola (link below) shows the links between fats and health issues. A few important facts are listed below and a link to the entire article is listed as well. First of all we all need fats. As the article states, for decades, saturated fats have been demonized as the cause of heart disease. As the article further points out, the food industry, responding to such health concerns replaced saturated fats with trans fats, and a whole new market of low-fat (but high in sugars) foods was born.
Here a few short excerpts:
Research shows that trans fat clogs arteries, not saturated fat. Dr. Fred Kummerow, author of Cholesterol Is Not the Culprit, has researched fats and heart disease for eight decades, and he was the first researcher to identify which fats actually cause clogged arteries.
Link to the Entire Article
Below the video by Fred Kummerow.
If you want to protect your health, particularly your heart, brain, and gut, you should try to avoid as many processed foods (including most restaurant food) as much as possible, and start cooking at home, using fresh, whole, unadulterated ingredients.
Apéritifs are meant to stimulate hunger as well as “cleanse” the palate to prepare it for the flavors of the meal, and should be rather light. Think of the apéritif as a stage setter. A good aperitif not only relaxes the mood, but can serve to stimulate the appetite and prep your palate for what is to come. For example, if you know you are going to be enjoying seafood, begin with something crisp and citrusy. One great option is a nice glass of Campari, which is a bitter drink common enjoyed in Europe. Other options could be a Martini or Negroni.