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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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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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12 Immune Support Strategies to Flourish in Life

11/18/2020

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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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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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Stay Healthy While Working

6/1/2020

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If you work at a desk job, here is your guide to staying healthy during the day.
 
Your body was designed for full range of motion, and simply standing does not optimize your physiology either. The key is movement, not simply standing statically. Sitting can also be healthy when done correctly. It is key to always maintain good posture. So try to keep your back straight, your feet on the ground, keyboard close to you, and monitor at eye level. Research from Dr. James Levine shows that for every hour we sit down, our life expectancy decreases by about two hours. For comparison, every cigarette smoked reduces life expectancy by 11 minutes. That means sitting down can be far more hazardous to our health than smoking, which is a shocking revelation for most. But, and this is very interesting, we cannot simply replace sitting with standing. Our body was designed for full range of motion, and simply standing does not optimize our physiology either.
WALKING
Ideally, if any way possible, try to get up and go for a walk every 30 to 45 minute. It doesn't have to be a long walk. A brisk 10 minute walk, twice a day, around your neighborhood, or around your corporate building would be sufficient. Mixing it up makes it fun and existing, too. So take a few different route and explore other areas of your neighborhood. Research actually shows that walking for 20 to 25 minutes per day has been found to add anywhere from three to seven years to your life span. Walking has also been shown to lower risk of Type 2 diabetes, depression, dementia, hormonal imbalances, arthritis, PMS, thyroid disorders, fatigue, varicose veins and constipation. Going to the gym is great and it certainly helps with a healthy lifestyle, but what you do outside of the gym is equally important.
After 10 hours or more at your desk, a single 45 min workout at the gym cannot counteract the level of inactivity. So stand up frequently and move throughout the day. Walking for 11 to 20 minutes can result in an increase in body temperature and sweating as blood vessels closer to the surface of our skin expand to release heat. At this point, we start burning about seven calories per minute. The increase in heart rate also causes us to breathe deeper. Epinephrine (adrenaline) and glucagon also begin to rise at this point to boost muscle activity. An even longer walk, up to 45 minutes, can help burn more fat as a result of a drop in insulin. It also helps with an increased physical and mental relaxation as our brain starts to release the feel good endorphins. One Stanford University study found walking increased creative output by an average of 60 percent, compared to sitting still (Study PDF).
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STRETCHING
In addition to staying active, it is also very beneficial for your health to stretch. Especially those tight hip flexors, the lower and upper back, and shoulder complex. Find simple stretching exercises that can alleviate pain. Laying over a Swiss ball for a few minutes can assist in stretching that lower back and open up the shoulder blades.
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H2O
Another key to good health is drink lots of clean, filtered water. Try to avoid tap water. A general rule of thumb for how much water we should drink per day is:
Half of your body weight in ounces every day. Example: A 200lbs person should drink at least 100 ounces of clean water every day. Or use your weight in kilograms (kg) and multiply it by 0.033, which will give you the liters per day. Example: A 90kg person should drink at least 3 liters of water. If you work-out a lot or it is hot, more H2O would be recommended. And we're talking about straight up clean water.
That does not include any teas, coffee, sports drinks, alcohol or soda pops. Nothing really can be substituted for water. So if you can't see through it, it's food, not water. Good hydration can improve kidney function. You can add a pinch of unprocessed, unfiltered, natural sea salt to your bottle of water which can provide the needed minerals and electrolytes. It is also recommended to start a meal with drinking two glasses of water about 20 minutes before eating to hydrate your stomach lining. Minimize drinking water during meals.
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FOOD
Eating plenty of unprocessed, raw, certified organic, grass-fed, pasture-raised, clean foods is critical to a healthy and disease-free life. Avoid processed foods at all costs. When our body consumes processed foods, it may be triggering the release of powerful antibodies meant to fight off foreign invaders, which can actually cause collateral damage to the body's cells. If you cannot pronounce a word on the ingredients label, do not eat it. Try to stay away from foods that use additives and colorings. And the longer a food can last on the shelf, the more tricky (unhealthy) it can be for humans. Your best options would be certified organic produce, look for organic and locally grown and farmed produce, and stick with certified organic free-range meats.
Also eat slow and make sure to really chew your food until it is liquefied - at least 20 chews per bite! And that's because your digestion actually starts in your mouth. Many parasites love undigested proteins and sugars. Another benefit of chewing longer is that your food is digested better. The majority of digestive enzymes are actually in our mouth, not in stomach. Therefore, chewing food longer allows the food to be broken down better.
 
You can live a healthy life. It is not that complicated. Make sure you get plenty of exercise, stay active, stay hydrated, eat healthy foods and stay positive.
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GET CONNECTED

If you have any questions please feel free to connect with DannyTheCoach.
 
For help with creative development, from digital design to social media content, please reach out to PoeticaFilms.com. This video was produced by Poetica Film & Design. Poetica specializes in helping brands to find unique ways to tell meaningful stories.
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Always Tired?

5/13/2020

1 Comment

 
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Always Tired?

There are many possible reasons for why you feel tired all the time. Some causes are very simple and easy to address, while others may be rooted in chronic conditions that require a more thorough approach. Fatigue can impact your life to the point where it's negatively affecting your work, relationships and other aspects. I found this great article that I'd like to share with you.

Below are a few potential causes and how they can be addressed. And a list of very simple things you can do to improve your sleep. Check it out:
Some common causes:
  • Lack of sleep - One of the most common reasons why people feel tired is chronic sleep deprivation. A good night's sleep can give you the energy you need to do your day-to-day activities but, according to CDC stats, 1 in 3 adults doesn't get enough of rest.
  • Unhealthy diet - When you eat healthy food, your body is better able to perform at its peak. Conversely, unhealthy foods can contribute to a loss of energy and cause you to feel drained. For example, junk food with added sugars and carbs and other sugar-rich foods can cause spikes in your blood sugar levels, which can lead to sugar crashes that result in fatigue.
  • Sedentary lifestyle - Not moving around can actually make you feel more tired. According to one study, you can actually boost your energy levels even by just performing 25 to 40 minutes of moderate-intensity exercise.
Besides the ones mentioned above, fatigue can come from myriad underlying medical conditions. The list below sheds light on the most common culprits:
  1. Acute liver failure -- Research indicates that fatigue stems from changes in neurotransmission within the brain. One suggestion is that a patient's psychological well-being can manifest in feelings of fatigue after a diagnosis of cirrhosis or liver failure is confirmed.
  2. Anemia — Fatigue may develop due to your body being starved of oxygen, when you don't produce enough red blood cells to transport oxygen throughout your body efficiently.
  3. Traumatic brain injury — Fatigue is a common complication after experiencing a brain injury. Mental fatigue can occur because the brain is trying to process plenty of information but cannot do so efficiently.
  4. Cancer — Tumors can produce cytokines that cause tiredness. Other cancers can slow down the production of red blood cells, which can result in anemia.
  5. Chronic fatigue syndrome — The fatigue caused in this disease may stem from immune system problems, hormonal imbalances or viral infections.
  6. Chronic kidney disease — Fatigue may manifest as a symptom of chronic kidney disease due to anemia and inflammation.
  7. Concussion — Suffering from a concussion may give you mental fatigue. You may feel that your reactions are slower or that routine tasks suddenly become difficult.
  8. Chronic obstructive pulmonary disease — Patients suffering from COPD develop fatigue due to impaired lung function, which may impact their quality of life.
  9. Depression — Negative feelings such as sadness, hopelessness and helplessness can lead to sleep problems, which eventually lead to fatigue.
  10. Diabetes — This metabolic disease can cause dehydration or kidney disease, both of which can eventually cause fatigue.
  11. Emphysema — Shortness of breath is one the most common symptoms of this condition, which can eventually make you feel tired since you’re lacking energy.
  12. Fibromyalgia — The pain in your muscles when fibromyalgia strikes can result in fatigue afterward.
  13. Grief — According to a report from The Atlantic, bereavement can weaken the immune system due to the stress you may be experiencing from the loss of a loved one, and leave you feeling excessively tired.
  14. Heart disease — Defects in the way your heart works, such as a cardiac infection, can cause weakness or fatigue.
  15. Hyperthyroidism — An overactive thyroid may cause muscle weakness, which directly leads to fatigue.
  16. Hypothyroidism — An underactive thyroid can affect your biological processes in many ways, such as making you feel tired all the time.
  17. Inflammatory bowel disease (IBD) — Crohn's disease and ulcerative colitis, the two diseases that make up IBD, can cause fatigue due to the pain experienced by the patient. In other cases, it is a side effect of inflammation or a nutritional deficiency.
  18. Medications — Many medications can cause fatigue as a side effect. Common examples include antihistamines, antidepressants, anxiety medications, beta-blockers and opioids.
  19. Multiple sclerosis (MS) — Eighty percent of people affected with MS develop fatigue as a complication, and it can reach a point where it affects a person’s quality of life and ability to work.
  20. Obesity — Having excess weight in your body can make normal activities harder to do, which can tire you out quicker. It can also cause joint and muscle pain.
  21. Stress — Emotional stress can take a toll on your physical well-being, which can lead to fatigue.
So What Can You Do?

Below a few practical solutions to help prevent being tired all the time - some easy tips for sleeping better at night:
  • Avoid using electrical devices an hour or two before bed
    Gadgets such as TVs and cellphones emit blue light, which tricks your brain into thinking it's still daytime. Make it a habit to stop using these devices by 9 p.m., as this is the time when your brain starts secreting melatonin.
  • Get regular sun exposure
    Your pineal gland also plays a role in your sleep cycle. By getting regular sunlight exposure, your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. Another benefit of sunlight exposure is producing vitamin D that benefits your health. Do not get burned, but expose your skin to sun light at a regular basis.
  • Sleep in complete darkness
    Even the slightest glimmer of light from any source can disrupt your body clock while you’re sleeping. It's important that you move all light sources at least 3 feet away from your bed. These include cellphones and radio clocks.
  • Install a low-wattage light at night if needed
    Using a low-powered yellow, orange or red light bulb for navigating in the darkness will not hamper melatonin production.
  • Maintain optimal room temperature
    Research indicates that the ideal room temperature for best sleep is between 60 to 68 degrees Fahrenheit.
  • Don't rely on loud alarm clocks
    Being jolted awake by loud sounds can stress you out first thing in the morning. If you get regular sleep, you might not even need an alarm clock because your body is following a natural routine.
  • Take a hot bath 90 to 120 minutes before sleeping
    The bath increases your body temperature. When you step out of the bathroom, the drop in temperature signals your body that it is ready to sleep.
  • Get sun exposure in the morning
    Exposing yourself to sunlight once you wake up sends a strong message to your internal clock that the day has started. This makes your body less likely to be confused by weaker light signals once the night arrives.
  • Remove sources of electromagnetic fields (EMFs) in your bedroom
    EMFs can hamper melatonin production and cause a host of other health problems in the long run. Ideally, you should turn off devices in your room that emit EMFs before sleeping, such as your wireless router.
For the full article, sources & references - click here.
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Nutritional Deficiencies

5/5/2020

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5 Body Signs of Nutritional Deficiencies

Nutritional deficiencies left undetected or without cause for alarm over long periods can lead to life altering health problems. Different areas of your body can signal that something is physiologically wrong. Being in tune with your body's needs and being aware of these signs of nutritional deficiencies are critical to whole body wellness.
Optimal vitamins and minerals are required by the body to properly eliminate toxins from the body, promote the health needs of your digestive system, cardiovascular system, metabolism and total body strength. Signs can be both external and internal and can be caused by the over consumption of one vitamin or mineral which can leave your body out of balance and deficient in other minerals.
Learn the 5 body signs of nutritional deficiencies below so that you can better detect how your body is functioning. Learn how to enable you to heal faster if you notice something is wrong. These small signs are fixable today and they can prevent you from long term health problems.
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Sign #1: Hair Loss and Skin Rash
Nutritional deficiencies affect a person's entire life. Not only do these nutritional deficiencies lead to a decline in physical health but many problems can influence work and social life.
Hair loss and face rashes may impact one's desire to feel comfortable in public settings and may be the first indicator that there is a hormonal imbalance or other physiological concern stemming from inadequate nutrient intake.
Related Nutritional Deficiencies
The body is unable to store the water soluble B7 vitamin called biotin. This makes it critical for a steady supply of biotin to be delivered to the body for optimal levels. Biotin is involved in several essential enzymatic reactions necessary for metabolism of glucose, amino acids and is especially critical in omega fatty acid metabolism.
When biotin levels are depleted, a deficiency can result in alopecia or the loss of hair follicles in spots or patches on the head and body. Biotin deficiency is also associated with the appearance of an inflammatory skin condition characterized by a scaly, red rash around the body's orifices. Biotin deficiency has been shown to be a key player in individuals with chronic liver diseases and is a sign that should not go untreated especially during infancy and early childhood.
Remedy
Treatment for biotin deficiency lies in understanding a variety of potential causes and preventing the problem. Individuals who take anticonvulsant drugs and antibiotics are susceptible to biotin deficiency. Therefore, avoiding antibiotic treatment when possible is an essential strategy to maintaining biotin levels and supporting one's health.
Other individuals with intestinal malabsorption complications such as those with leaky gut syndrome or another inflammatory gut disorder should consider treatment to repair the intestinal tract and improve the ability of cells to receive biotin and other nutrients.
Eggs contain a protein called avidin that when consumed raw inhibits the ability of the body to effectively absorb biotin. Cooking eggs destroys the avidin protein disabling it from affecting biotin absorption. Try eating foods rich in biotin such as almonds, sweet potatoes, raspberries, nuts, mushrooms, avocados, cauliflower and wild caught salmon.

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Supplements
When biotin levels are low, many times other B vitamins are low as well. Such as B2, B6, folate and often B12. For general maintenance a supplement with 300-400 mcg (100-133% of RDA) of biotin daily is a good option.
Sign #2: Oral Health Problems
Oral health reflects the relationship you have with consuming proper nutrients in your diet. Please consider that many vitamins and minerals are responsible to protect the oral cavity.  Nutritional deficiencies can manifest in various ways in the oral cavity and develop into more severe health challenges down the road. For instance, consider the following nutrients and there effects on supporting structures in the oral cavity:
  • Vitamin A & D: Supports tooth enamel formation and oral epithelium, aids in absorption of calcium and phosphorus deposit in teeth, assist in wound healing, supports salivary gland function
  • Vitamin C: Fights infection, speeds up healing to stress on tooth cavity and gums, supports dentin and collagen formation, aids in calcium and iron absorption
  • Vitamin B2 (Riboflavin) & Vitamin B3 (Niacin): Aids in breakdown of carbs, proteins, fat and ketone bodies.
  • Vitamin B1 (Thiamine): Helps convert energy from carbohydrates
  • Vitamin B6: Aids in synthesis of red blood cells and assist in metabolism of proteins, fats and carbs
  • Vitamin B12: Supports gum health and wound healing
  • Iron: Supports salivary gland function, supports tooth, tongue and gum structure, regulates inflammation and is associated with ability to taste
  • Zinc: The role involving zinc's therapeutic effects on oral health is unclear but is an important mineral essential for a healthy immune response and prevention of complications to tongue
These symptoms of nutritional deficiencies are often associated with vegetarians who do not consume enough essential nutrients through diet because animal products contain many of the fat soluble vitamins needed to maintain oral health.
Individuals also susceptible to nutritional deficiencies in which symptoms manifest in the oral cavity include people with gastrointestinal diseases, thyroiditis, autoimmune disorders, and people who consume proton inhibitor medications
Related Deficiencies
Common vitamin and minerals associated with poor oral health include a complex of B vitamins including riboflavin (B2), B12 and niacin (B3) as well as minerals like iron and zinc. The effects of nutritional deficiencies for each nutrient listed above can result in the following problems:
  • Vitamin A & D: Deficiency results in thinning enamel
  • Vitamin C: Deficiency leads to bleeding gums and slow wound healing associated with gingivitis
  • Vitamin B2 (Riboflavin) & Vitamin B3 (Niacin): Deficiency causes inflammation of tongue, cracked lips, and burning or dryness of oral cavity
  • Vitamin B1 (Thiamine): Deficiency results in cracked lips and inflammation of mouth such as burning tongue or muscle weakness
  • Vitamin B6: Deficiency can lead to burning sensation in mouth and periodontal disease
  • Vitamin B12: Deficiency can cause inflammation in oral cavity, ulcers in the mouth and periodontal disease
  • Iron: Deficiency causes inflammatory conditions of mouth, anemia, painful and burning sensation of tongue as well as dysfunction of the salivary gland
  • Zinc: Deficiency can cause BMS or burning mouth syndrome
Remedy
Nutritional deficiencies in any of these nutrients can result in weakened immunity and a higher risk for infection. Unless you have specific dietary restraints, excellent protein sources containing iron, zinc and B vitamins are found in wild caught salmon, free-range poultry and organic and free range sourced eggs.
Watch out for phytate containing foods such as grains, legumes and nuts. These phytic acids bind to minerals like zinc and iron and reduce our ability to absorb them. Always soaking and sprouting nuts and seeds removes the phytic acids and enhances the bioavailability of the nutrients in the nut or seed. Additionally, be sure to use fermented foods which have a higher amount of B vitamins and good bacteria and enzymes to enhance the digestive process.
Add more vegetables to your diet high in vitamin C to boost the availability of iron into the body. Foods include kale, cruciferous vegetables like cauliflower and broccoli, tomatoes, red bell peppers and citrus fruits like lemons and limes. Especially if you follow a specific diet, it is crucial to receive B vitamins from foods like avocados and dark leafy green vegetables.
Sign #3: Muscular Cramps in Legs
Frequent muscle cramping in the calves, arches of the feet and a stabbing sensation in your toes may be a sign that you are deficient in one of the critical nutrients that work in balance to control other ions.
You may just be working up a sweat more often than before which increases your loss of electrolytes. However, whether your cramps occur over short or long term periods this symptom should be treated accordingly.
Related Deficiencies
Magnesium deficiency is one of the most common nutrients we are deficient in. It is also one of the most critical minerals in supporting healthy nerve function in the body aiding in muscle relaxation and contraction, and acting as an electrolyte in bodily fluids amongst other life-giving functions. Depleted magnesium levels can lead to the imbalance in calcium ion channels throughout the body which manifest as a number of health symptoms. Along with magnesium, a potassium deficiency can cause cramping in leg muscles. Potassium is also involved in maintaining the integrity of cellular fluid and works closely with other minerals like calcium to support nerve function and smooth muscle tone.
Inadequate calcium absorption or deficiency may also be to blame for those tight muscles. Calcium is involved in muscle contractions and assists in generating nerve impulses. Vitamin D is critical to regulate and increase the absorption of calcium and may be an underlying cause or another underlying issue of your calcium deficiency. However, because the three nutrients play a role in preventing muscle cramping, any one deficiency in magnesium, potassium or calcium should not be ruled out.

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Remedy
Excellent sources of magnesium in foods are found in avocados, pumpkin seeds and unsweetened cacao while Brazil nuts and almonds contain high amounts of both magnesium and potassium. Both calcium and magnesium can be received in combination with a healthy ratio of vitamin D3 to regulate calcium absorption in fermented foods like kefir, yogurt and milk from 100% grass-fed animals. Coconut water and coconut water kefir are great sources of potassium.

A good and effective combination includes doing 3 Epsom salt baths each week, 3 days of sunbathing at least 30 minutes with 40% or more of the body getting high quality sun exposure, using fermented foods and drinks like coconut water kefir and an avocado daily. In addition, I recommend using generous amounts of Real Salt on food and hydrating well throughout the day. Consume some dark green leafy veggies each day for calcium and anti-oxidants.

Many essential oils have natural antispasmodic qualities, which help inhibit problems associated with spasms, cramps and muscle pulls. Some good ones include lavender, chamomile, rosemary or cypress. You can massage these onto your legs, diffuse them in your home and put them into your Epsom salt bath.
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Sign #4: Itchy Red Rashes, Acne & Blemishes
Several skin problems are associated with nutritional deficiencies. Skin conditions such as psoriasis, eczema, severe acne and even skin pigmentation disorders may have you trying to alleviate the problem with skin moisturizers and anti-inflammatory drugs.
However, understanding the cause will help you find a cure. Learning if your skin blemishes are caused by a lack of adequate nutrients in your diet may be the first step to fixing to your problem.  The most common nutritional deficiencies with these conditions include fat soluble nutrients such as vitamin A, vitamin D and vitamin E.  Also, omega 3 fatty acids and gamma linoleic acid (GLA) are key for healthy skin.
Most people wouldn't realize this, but if you don't consume a healthy diet and have a lot of stress, you can develop a lot of skin blemishes.  To remedy this, you can try loading up on foods rich in vitamin A and E such as grass-fed butter and vegetables and maybe supplement with a high quality omega 3 supplement with added GLA each day.
Related Deficiencies
The World Health Organization (WHO) recognizes that vitamin A deficiency is a public health concern affecting more than half of the globe and vitamin D is virtually an epidemic considering 90% of the population is deficient in this critical nutrient.
Most people are also deficient in the long chain omega 3 fatty acids EPA and DHA as well and this can result in more inflammation in the skin and sebum glands and the development of acne.
Vitamin A Deficiency
Vitamin A, also referred to as retinol in skin care products, is critical to be maintained at normal levels. Vitamin A is necessary for a healthy immune response in the skin and can inhibit inflammatory skin reactions like persistent acne.
Perhaps more severe than acne, vitamin A supports the integrity of cells that make up epithelial tissue and a lack of vitamin A in diet can cause dry, scaly skin that stimulates premature aging.
Vitamin D Deficiency
The Vitamin D Council summarizes the latest news and research on vitamin D and estimates that individuals who experience skin issues like eczema are commonly found to be deficient in this nutrient. Furthermore, studies show that individuals with the lowest levels of vitamin D exhibit more severe eczema symptoms than those with higher concentrations.
Eczema involves inflammation of the skin and can appear anywhere on the body. A rash can be characterized by dry and flaky skin but can also be more severe causing extreme redness that is itchy and looks infected. Similar to eczema, psoriasis causes skin irritation and redness that is commonly treated with synthetic vitamin D3 ointments
Remedy
Foods rich in vitamin A include liver, organic eggs from pastured chickens, dark green vegetables, carotenoid containing produce like carrots and sweet potato as well as milk from 100% grass-fed cows. One of my favorite sources of vitamin A is organic, grass-fed butter or ghee. I use these generously each day. I love butter!
Although the sun is the primary origin of vitamin D synthesis for your skin, grass-fed butter is also high in vitamin D. You may consider supplementing your diet with cod liver oil as this provides a healthy balance between vitamin A and D. Be sure to keep all sugar out of your diet and look out for other triggers like dairy proteins and gluten.
Try adding in probiotics to support gut health and applying coconut oil and gentle essential oils like lavender to your face to help improve the skin's microbiome and reduce inflammation on the surface of the skin. You can also find non-toxic facial cleansers with agents like activated charcoal that can be very helpful.
A great source of the long-chain omega 3 fatty acids EPA and DHA is through a purified fish oil.  I personally recommend and use Nordic Naturals Cod Liver Oil because it has high amounts of fat soluble vitamin A, 1000 IU of vitamin D and a healthy dose of EPA and DHA.
#5: Abnormal Sensations in Hands or Feet
Have you ever experienced a tingling in your toes? How about a numbness in your hands or the sensation of pins and needles in your feet? These minor and seemingly insignificant symptoms can be a sign of a serious health problem. Symptoms may be slow to develop but become more severe and lead to serious health consequences over time.
Related Deficiencies
Vitamin B12 & Folate (Vitamin B9): Since the intrinsic relationship between vitamin B12 deficiency and disease was first recognized in 1849, researchers have fought to understand the many metabolic roles this vital nutrient plays in maintaining health. Vitamin B12 is involved in a key reaction that regulates nerve function, supports DNA synthesis and helps regulate specific amino acid levels like homocysteine from becoming toxic.
Folate is another B vitamin involved in similar neurological pathways. A deficiency in vitamin B12 and folate are associated with inflammatory conditions throughout the body. However, severe problems that can arise from a vitamin B deficiency like Crohn's Disease may be masked by less problematic symptoms early on. One of these early body signs is neurological damage manifested as numbness or tingling in areas of the body such as hands and feet.
Vitamin B6: Although vitamin B6 is present in many food sources and many people in developed countries have healthy levels, there are risk factors that can increase vitamin B6 deficiency. For instance, vitamin B6 deficiency is more common in the elderly, women and smokers.
Even in a margin of the population, vitamin B6 deficiency is still a concern as it assists in many metabolic functions including neurotransmitter function and the metabolism of carbs, fatty acids, amino acids and organic acids.
Vitamin B6 is also involved in nerve conduction and impulse due to its many interactions with other nutrients. A lack of vitamin B6 can trigger nerve damage if gone untreated over a lengthy duration.
Remedy
Foods containing a complex of B vitamins are primarily of animal origin such as meat, eggs, dairy and poultry. This is why vegans and vegetarians are at an increased risk of vitamin B deficiency. Although vitamin B12 is bound in protein in animal products, vitamin B6 can be obtained from meat as well as green leafy vegetables.
Some individuals have genetic issues such as pyroluria that cause them to need much higher B6 levels.  Other people have a dysbiotic gut and the bacteria are unable to produce adequate B6 levels.  This is where fermented foods can be especially helpful sources of highly absorbable B6.
Reasons for Nutritional Deficiencies
There are several reasons why someone may have nutritional deficiencies. These include a diet that is low in micronutrients and high in sugar and processed foods. The lesser known reasons include low stomach acid and leaky gut syndrome which cause poor nutrient absorption.
Additionally, poor blood sugar balance and chronic stress deplete key nutrients and lead to nutritional deficiencies.  All of us have had one or more of these factors for a period of time in our life and it is quite possible you are struggling with one right now that is contributing to nutritional deficiencies in your body.
Key Nutritional Tips:
Above all, consuming a wide variety of nutritional antioxidants sourced from all the colors of the rainbow in fruits in vegetables can help prevent nutritional deficiencies. Consider eating a superfood every day and choose to have a salad as one of your meals. Be sure to choose organic produce to consume foods with the highest nutritional density.
AVOID: Processed and commercialized meats should be avoided all together. When choosing to eat red meat, make the choice to consume only grass-fed red meat. You should also consider the following dietary recommendations:
  • Avoid unhealthy fats high in trans-fats or partially hydrogenated oils found in butter substitutes, ice cream, vegetable oil and generally all processed foods.
  • Avoid, if not limit your intake of fermentable carbohydrates from processed foods.
  • Avoid simple sugars including high fructose corn syrup and table sugar which feed carcinogenic bacteria and create metabolic disturbances.
  • Do choose to drink purified water, probiotic beverages like coconut water kefir and herbal teas in replacement of your soda, juice and energy drinks
Click here for the entire article, with references and additional info.
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10 Tips To Stay Healthy, Sharp & Strong

4/24/2020

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10 Tips To Stay Healthy, Sharp & Strong

1. Have a Plan
2. Use Isometric Training
3. Track Your Steps
4. Try Yoga
5. Drink Water over Sports Drinks
6. Do HIIT & Reap the Benefits
7. Consider Intermittent Fasting
8. Stretch Regularly
9. Try Exercising in the AM
10. Balance your Meal for the best Gains
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1. The Plan
I am a firm believer that exercise is a powerful instrument that greatly influences your aptitude to be completely healthy. Let me ask you: "Have you made the commitment to work out, but you’re just not sure where to start?" Does that sound like you? If so, I can help you. Let's connect and we'll work on a simple 8 week program can get you going. It will be tailored to your needs, your circumstances, your life. Nothing cookie-cutter here.  Everybody is different and has different needs. I'll show you the ins-and-outs of a customized workout routine that fits your schedule AND budget.
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2. Isometrics
Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length and the affected joint doesn't move. Isometric exercises help maintain strength. They can also build strength. The muscles are stable, done in one position so that there is tension but no change in length. Isometric exercise is also known as static strength training. Examples include the plank and side bridge as well as the wall sit and many yoga poses such as chair and tree poses. Isometric exercise is one of the safest strength training techniques you can do. Why? Because, you do not have to lift heavy weight or move / burst with high intensity, rather you control the resistance and you control the results. You have immediate response to your body’s needs.
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3. Tracking
Inactivity is the fourth biggest killer of adults worldwide, responsible for 5.1% to 12.5% (average 9%) of premature deaths, and walking more could go a long way toward reducing this risk - says the WHO. Studies show that compared to women who averaged 2,718 steps a day, women who walked 4,363 steps per day were 41% less likely to die in the next four years, and taking 5,905 steps was associated with a 46% lower mortality risk. Women who took 8,442 steps were 58% less likely to die in the next four years, but additional analysis revealed benefits maxed out around 7,500 steps per day. So track your steps.
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4. Yoga
It can improve your brain health and brain function. Yoga can also help lower stress, stave off cognitive decline by strengthening brain regions involved in working memory, advance overall brain function and neuroplasticity, decrease body image dissatisfaction and anxiety, and much more. Research shows experienced yoga practitioners have greater gray matter volume in several brain regions compared to matched controls, suggesting it has neuroprotective effects.
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5. H2O
Please stay away from any sports drink or any energy drink. They're loaded with sugars, bad sodium and food dyes, toxic ingredients like artificial colors and high-fructose corn syrup. When exercising or doing other strenuous activities, be sure to drink sufficient amounts of pure, clean water to ensure proper hydration. Drink about half of your body weight in ounces. Example: at 180lbs you should be drinking about 90 ounces of pure water. I suggest adding a pinch of unrefined, unprocessed, unfiltered sea salt (electrolytes) and a squeeze of lemon juice (taste and blood cleanser).
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6. H I I T
I'm a big fan of this type of workout. High-intensity interval training (HIIT), a type of exercise that combines brief sessions of high-intensity activity with bouts of rest, can improve heart function in most people. In a study, a HIIT group also increased their VO2 max, which is the maximum amount of oxygen your body can handle while exercising; this can be utilized as a measure of cardiovascular fitness, by 15%. It can be hard to believe that shorter workouts can lead to similar or even greater gains than longer workouts, but the secret lies in the intensity. By pushing your body to near its maximum, you reap greater benefits faster.
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7. Fasting
Intermittent fasting covers a variety of different meal timing schedules, but generally speaking involves cutting calories in whole or in part, either a couple of days a week, every other day or daily. When you eat throughout the day and never or rarely skip a meal, your body adapts to burning sugar as its primary fuel, which down-regulates enzymes that utilize and burn stored fat. If you’re new to the concept of intermittent fasting, consider starting by skipping breakfast; eat lunch and dinner within an eight-hour timeframe, and make sure you stop eating three hours before you go to sleep. Let's connect if you have questions.
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8. Stretching
In just 15 minutes a day you may improve your flexibility and enjoy greater balance, an improved ability to perform daily living tasks and less pain in your shoulders and lower back. The technique you use matters, as doing static stretches just before a workout may reduce your muscle strength. Instead these stretches may be used at a time outside of your fitness routine or while working out "the kinks". It helps to finish your workout with a foam roller or "the Stick" as it also helps improve flexibility, mimics myofascial release treatments and improves blood flow to the area worked; research shows it reduces arterial stiffness, improves balance and increases flexibility
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9. AM Workouts
If you're in the habit of using time restricted eating, exercising before your first meal of the day will also allow you to take advantage of fasted exercise, which has a number of important metabolic benefits. Exercising while in a fasted state boosts fat shedding and maximizes the impact of AMPK, which not only forces the breakdown of fat and glycogen for energy but also plays an integral role in autophagy. Exercise and fasting together also yields acute oxidative stress, which benefits your muscle, and trigger production of BDNF, which helps rejuvenate your brain.
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10. Balance your Meals is Key
Some use carbohydrates to fuel muscle during endurance races, but to gain muscle mass and lose fat, use healthy, high quality fat foods and intermittent fasting together with strategic meal planning and preparation. Muscle growth and definition also requires exercise and optimal amounts of vitamins A, C, D and B complex for protein synthesis, muscle repair and stress reduction. Muscle growth and strength are also important as you age to maintain independence and your ability to easily do activities of daily living, such as climbing stairs and carrying groceries
 
If you have questions to any of these tips & suggestions, let's connect. Contact me anytime and let's start a conversation. I'm here to help.
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Immunity - How Can You Get It?

4/8/2020

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3 easy tips
A few healthy tips below to help you boost your immune system. Incorporating any of the following, or better yet, all three, into your daily routine can go a long way in strengthening your body's defenses.

  1.   Shake Your Way To Improved Lymph Flow 
    First is a super easy (and free) immune-boosting activity that anybody can do just about anywhere. It involves improving the circulation of your lymph system with physical movement. You can do this is by shaking your body in an up-and-down motion for a couple of minutes every morning. (It's an ancient Tai chi practice, but works for us modern techies too!) Similar effects are seen with the use of a rebounder trampoline, vibration plate, and other forms of exercise like swimming and yoga. When your lymph flow improves, toxins are more easily cleared out of your system; and the "G-forces" created by rapid up and down movement, sweating, and stretching enhance this process.


  2. Eat Antibacterial, Antiviral, and Antifungal Superfoods
    Next, incorporate as many immune "superfoods" (coconut oil, garlic, medicinal mushrooms, chia seeds, oregano products, etc.) to provide antibacterial, antiviral, and antifungal compounds that support your immune system. Plant foods rich in fiber can provide pre-biotics for the immune-supporting pro-biotic bacteria in the gut to eat. Many vegetables, eeven when consumed with the dirt still on them if you dare, will then add soil-based pro-biotics that diversify the gut and support the immune system. You can also get an additional gut boost by adding in fermented foods such as kimchi, sauerkraut, and natto for a concentrated and diverse source of probiotics. Google can help you find simple and cheap ways to make them at home with all that extra time you probably have on your hands!


  3. Take Immune-Boosting Supplements
    And finally, certain immune-boosting supplements can provide a substantial dose of antibodies such as Immunoglobulins (IgA, IgG, and IgM), all of which help to fight pathogens in the intestinal tract. Colostrum can help you with this. The growth factors in colostrum stimulate the gut to patch up holes created by excess inflammation and damage by toxin exposure thereby restoring a leaky gut lining to normal permeability levels. Also garlic, omega-3 fatty acids (nuts, wild salmon, mackerel, flaxseed oil) and zinc-rich foods (oysters, crab, lean meats) can help.

Let's connect if you have any questions or need some help.

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Coronavirus

3/1/2020

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Coronavirus: Symptoms & Natural Solutions
The coronavirus, aka COVID-19,  is all over the news and social media. It is a new strain of coronaviruses that first started in Wuhan, China in December 2019. It causes fever, coughs, shortness of breath, and upper-respiratory symptoms.

In this article (original source link below), you will learn what the coronavirus is, how it spreads, what are its symptoms, and who is at risk of the infection. You will learn about some major lifestyle factors that can cripple your immune system and put you at greater risk of any virus or respiratory infection. This article will also show some natural solutions that can help to prevent viruses, respiratory infections, and illness this season and help you recover quickly if you do get sick.
 
What Is the Coronavirus
Coronaviruses (CoV) are a large group of viruses. Different strains may cause different illnesses ranging from the common cold to more severe diseases, such as the Severe Acute Respiratory Syndrome (SARS-CoV, or SARS) or the Middle East Respiratory Syndrome (MERS-CoV, or MERS). Coronaviruses tend to be zoonotic viruses, which means that they can be transmitted between people and animals. For example, SARS was transmitted from civet cats to humans, whereas the MERS originally spread from camels to humans. There are various strains of coronaviruses that are circulating between animals but have not infected humans so far.
If you check the news and read about the coronavirus, they are referring to the novel coronavirus (nCoV) or Coronavirus Disease 2019 (COVID-19), a new strain of coronaviruses that haven't been previously seen in humans and has been spreading since late 2019.

Symptoms
Symptoms are similar to the flu and the common cold, however, may become severe and lead to complications in those with chronic health issues or in older people. The mortality rate is at 2 percent in Hubei providence in China where the outbreak started and less elsewhere. This is much better than SARS, which had an over 10 percent mortality rate or MERS which killed about 35 percent of those infected.

The CDC currently believes that the incubation period of the virus can be up to 2 weeks, and symptoms may appear within as few as 2 and as long as 14 days after exposure to the virus. This is very similar to what we’ve seen in the Middle Eastern Respiratory Syndrome (MERS) back in 2012.

Symptoms of the coronavirus infection are very similar to symptoms of the flu (influenza) virus. Based on what we know, symptoms may include:

  • Fever
  • Cough
  • Shortness of breath
  • Runny nose
  • Sore throat
  • Headache
  • Not feeling well

Symptoms may range from mild symptoms to severe. In some cases, people may develop a more severe illness, such as bronchitis or pneumonia, and in severe situations, it may result in death.
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Who Needs to Watch Out?
According to the current understanding, the coronavirus spreads very similarly to other coronaviruses and other upper-respiratory infections. The virus mainly spreads person to person between people who are in close contact, or within 6 feet, of each other.
It spread via respiratory droplets coming from an infected individual's coughs or sneezes. When a healthy person nearby inhales these droplets into their lungs, they may get infected. While this is not the main way to get sick, the virus may also spread by touching one's own mouth, nose, or eyes after touching an object or surface with the virus on it.
Based on what we know, the coronavirus is the most contagious when someone is the most symptomatic, however, it may also spread before someone shows any symptoms. However, at this point, we don't know enough how contagious the coronavirus is.
 
How Do You Get Infected by Coronavirus?
What we know for certain is that in order to get infected by the coronavirus, you have to be in contact with someone who is sick or perhaps with an object a sick person has touched recently. According to February 26, 2020, there are 14 confirmed cases in the United States, 12 of these are travel-related and 2 are person-to-person spread. Out of the 80,239 cases, 77,780 are in China and most other cases are in the Western Pacific Region of Asia, including South-Korea and Japan, as well as Italy.
If you are in the United States, at this point, there is little reason for you to be worried. However, since the virus is spreading, experts speculate that we may be facing a pandemic situation soon, it is important to be up to date and educated.
For up-to-date information, including travel warnings, you can check the CDC's and the WHO's website.

 
The BIG questions....So What Can I Do?

 
5 Lifestyle Activities That Cripple the Immune System
Your immune system's job is to protect you from infections and illnesses. Your immune system is the one that helps you recover if you get sick. Having a strong immune system is absolutely critical to protect your body against viral infections, including the coronavirus.

The problem is that there are several lifestyle activities that many people engage in that can cripple your immune system and make you more vulnerable to illness.

The top 5 lifestyle factors that may prevent your immune system from functioning optimally.

Here the short list - details below:
  1. Too Much Sugar & Carbs
  2. Sleep Deprivation or Poor Quality Sleep
  3. Drinking Unfiltered Tap Water
  4. Staying Indoors All Day
  5. Chronic Dehydration
 
  1. Sugar and Your Immune System
    It's not the first time you've heard about the negative effects of sugar on your health. Sugar not only causes blood sugar fluctuations and weight gain, but it can also cripple your immune system. Sugar can deplete your body from critical immune-supporting nutrients, such as zinc, vitamin C, and glutathione. It also feeds parasites in your body and may lead to abnormal tissue and cancerous growth.

    When we are talking about sugar and your immune system, we must discuss the link between sugar, vitamin C, and immune function. In the 1970s, Dr. John Ely discovered the Glucose-Ascorbate-Antagonism (GAA) theory, which found that glucose (sugar) and ascorbate (vitamin C) have a very similar chemical make-up. The problem is that both of them depend on the pancreatic hormone, insulin's signaling to get into your cells. Sugar and vitamin C basically end up competing for the same spot in your immune system.

    If there is too much sugar, vitamin C will likely lose this race as too much sugar can restrict vitamin C from entering your cells. When this happens, your body needs to pump more insulin to get enough oxygen to your cells. Vitamin C is critical to handle oxidative stress and fight pathogens, such as viruses, bacteria, and other microorganisms in your body. If sugar prohibits vitamin C to support your body, your system weakens and becomes more vulnerable to illness and disease, including the coronavirus infection.

  2. Sleep Deprivation
    Your body needs regular sleep to rest, repair, and rejuvenate. Regular sleep deprivation will surely lead to fatigue, exhaustion, and low concentration. However, sleep deprivation also leads to heightened stress response, reduced immune coordination, and increased inflammatory processes. This can lead to compromised immune function and higher vulnerability to infections and illness, including the coronavirus. 

  3. Chronic Dehydration
    Drinking plenty of water and proper hydration is critical for your immune system, circulation, nervous system, and all organ function. Chronic dehydration can result in too much histamine in your body.
    All that histamine will aim to ensure that your organs get enough fluids even when you are dehydrated, however, elevated histamine may also increase inflammation, allergies, headaches, chronic pain, digestive issues, and immune system problems. The consequence of chronic dehydration may also increase your risk of infections, illness, and disease.

  4. Drinking Tap Water
    You already know how critical hydration and water is to your immune system. However, it is crucial that instead of simply tracking your water intake, you also pay attention to the kind of water you are drinking.
    Municipal water can be toxic loaded with environmental chemicals, such as chlorine, DBP's, arsenic, fluoride, and heavy metals. These toxins can destroy your immune system. Drinking clean water using a high-quality reverse osmosis system or high-quality mineral or spring water is much better for your immune health. 

  5. Staying Indoors
    Historically, our ancestors spent most of their lives outdoors. We do the exact opposite by spending 90 percent of our time inside. Our jobs and schools are indoors. We go to indoor grocery stores and shopping malls or shop online from our couch. We attend indoor events or simply hang out inside of our homes. Of course, staying indoors protects us from certain weather conditions, such as rain, snow, or even heat. However, unfortunately, too much indoor time also increases your exposure to indoor pollutants.
    By spending so much time indoors, you are also missing out on the protective factors you may receive in nature, including vitamin D from the sun, fresh air, and electrons from the ground when walking or standing barefoot from on the ground. To protect your immune system, it is critical to find balance and create some time to be outdoors regularly.
 
Top 10 Natural Solutions For Coronavirus
There are currently no vaccines to prevent the coronavirus and there are no anti-viral or other medications to treat the illness.
Supporting your immune system is absolutely critical when it comes to the prevention and treatment of the coronavirus and other respiratory viral infections.
Below are 10 natural solutions to boost your immune system and protect your body from illness and infections.

Remember, these are great tips not only when it comes to the coronavirus, but for the common cold and the flu as well.
 
1. Eight Foods to Support Immune Health
Eating a nutrient-dense diet is one of the best and non-negotiable ways to support your immune health. It is important that you eliminate refined sugar, refined oils, artificial ingredients, processed foods, and junk food, and instead, focus on a diet that’s rich in greens, vegetables, herbs, spices, fermented foods, fruits, and healthy fats.
Certain foods are particularly beneficial for your immune health because they have higher immune-boosting properties than others. It is important that you add them to your nutrient-dense diet.

These foods include:
  • Lemons and limes: Lemons and limes are some of the best sources of vitamin C and antioxidants, and help to alkalize and cleanse your body
  • Bone broth: Bone broth is rich in vitamins and minerals and is soothing for respiratory conditions
  • Garlic: Garlic may reduce inflammation, support your immune system, and effectively fight infections
  • Onions: Similarly to garlic, onions are powerful infection fighters that boost your immune system and reduce inflammation
  • Apple cider vinegar: Apple cider vinegar provides great disinfectant support against even the most resistant bacterial strains and viruses and offers antioxidant support
  • Olive oil: Olive oil is a great source of monosaturated healthy fats which is incredible for your immune system
  • Ginger: Ginger is one of the most potent medicinal spices that help to reduce inflammation, boost your immune health, improve sore throat, and lower pain levels
  • Mushrooms: Medicinal mushrooms are fantastic immune-boosting and inflammation-fighting superfoods 

2. Good Hydration
If any way possible drink half of your body weight in ounces of clean water minimum a day. For example, if you're 200lbs you should drink 100 ounces of clean water every day! If you are exercising or doing physical labor, spending time out on the hot sun, sweating a lot in a sauna or hot tub, recovering from an illness or infection, or otherwise feeling dehydrated, make sure to drink more.
To ensure that you drink high-quality, clean water, use a high-quality reverse osmosis system that purifies your water by removing all the toxins.
Make sure to use a stainless steel or glass bottle to avoid toxic chemical residue from plastic bottles. It is also important that you eat plenty of hydrating vegetables and fruits and drink green juices, bone broth, or herbal teas in addition to your water intake. Avoid sugar, sugary drinks, energy drinks, and too much coffee that may dehydrate your body. 


3. Good Sleep, Fresh Air & Daily Movement
Keeping your body healthy is more than just food and water. Getting good sleep, fresh air, and daily movement are all crucial for a healthy immune system. Get 7 to 9 hours of quality sleep on a regular basis. If you are feeling sick, make sure to honor your body, and rest plenty. Get some fresh air on a daily basis.
Go for a walk, do some grounding by standing or walking barefoot on grass or dirt, or just simply open your windows and air out the rooms. Do some daily movement. Exercise for 20 to 30 minutes 5 days a week, and keep an active lifestyle through nature walks, stretching, yoga, dancing, walking your dog, and playing with your kids. Even if you are feeling sick, it is important to stretch or do some small movement as much as you can handle. 


4. Keep Stress Down & Practice Gratitude
Keeping your stress levels down is key to your immune health. Practice gratitude daily. Upon waking, think about the things that you are grateful for. Stop and appreciate the small things throughout the day. Keep an evening gratitude journal. Say a daily prayer or engage in the spiritual practices that uplift you.  Journal regularly.
Try meditation and breathwork. Say daily affirmations. Practice positive thinking. Talk things out with your friends, family, or therapist. Make sure to have some 'me-time' regularly. Surround yourself with positive people and uplifting activities as much as possible.

 
5. Diffuse Essential Oils
Diffusing essential oils may be beneficial for both the prevention and treatment of infections. They may help to open up your airways, reduce mucous, improve coughs, calm sore throats, and reduce sinus issues. Essential oils that may benefit coronavirus, cold, and flu symptoms include eucalyptus, rosemary, peppermint, frankincense, oregano, thyme, geranium, cinnamon, nutmeg, bergamot, cypress, and tea tree essential oil. These essential oils may offer antioxidants and immune-protective qualities.
It is important to mention that some people may be sensitive to certain essential oils. Start out with a small amount, preferably, when you are feeling well. Pay attention to your body and reactions.
 

6. Garlic Salve For Coronavirus
Whether you have the coronavirus, the flu, the common cold, or other upper-respiratory issues, if you are symptomatic, try homemade garlic salve for coughs and colds. It's simple to make and easy to use.
Use:
  • 8 cloves garlic, peeled
  • 1/3 cup coconut oil
  • 10 drops lavender oil (it’s incredibly calming and soothing)
How to use it:
  • Rub it onto the soles of feet. Apply generously. Put socks on to help hold the salve in place
  • Rub it on your chest
  • Repeat every 2 to 3 hours until your condition improves
 

7. Take Vitamin C for Coronavirus
There is a reason mothers give vitamin C supplements and orange juice when you were sick as a child. Vitamin C is one of the best vitamins when it comes to illness. Research has shown that it has incredible benefits for lung infections and it is one of the most important vitamins for your immune system.
Vitamin C rich foods include lemon, lime, oranges, mandarins, grapefruits, guava, strawberries, papaya, pineapples, kiwi, sweet green pepper, broccoli, and Brussels sprouts. Remember that sugar is the enemy of vitamin C, so make sure to eliminate any food with refined sugar and reduce your overall natural sugar (carb) intake as well.
Try Thorne's "Buffered Vitamin C" supplement (Amazon link).
 

8. Optimize Vitamin D & Zinc
Vitamin C is awesome, but let's not forget about Vitamin D and zinc either. They are both essential to support your immune system, yet most people are not getting enough. Sunshine is the best way to improve your vitamin D needs, however, with our indoor lifestyle or colder seasons, it is impossible to meet all your needs. To boost your vitamin D levels, try a daily Vitamin D/K2 supplement for both prevention and treatment.
Zinc is another nutrient that people seem to not get enough through diet alone, especially when not eating a nutrient-dense, immune-boosting diet. This can lead to immune dysfunction and more infections and illness. To improve your zinc levels and keep illness way, eat lots of zinc-rich foods, including pumpkin seeds, asparagus, chicken, salmon, and grass-fed beef regularly.

 
9. Use Elderberry & Astragalus
Elderberry and astragalus are fantastic for coughs, congestion, and other respiratory illness symptoms. Use them to strengthen immune defenses that defend against colds, the flu, the coronavirus, and other infections and to aid recovery if you get sick

 
10. Use Specific Herbal Support Formula
Herbs are the best friends of your immune system. However, it is important that you are strategic when you are using herbal support and use a specific herbal support formula that’s created to support your immune system, lungs, and respiratory tracts.
Find natural respiratory support formulas that use powerful blends of herbs and essential oils, including lovage root, eucalyptus leaf, peppermint left, lemon balm leaf, lungwort leaf, orange leaf, plantain leaf, chapparal leaf, menthol, elecampane root, lobelia flower, and peppermint essential oil, to encourage lung, sinus, and respiratory tract health.
 
Source - click here.
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Fix Your Digestion Issues

2/17/2020

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Here is a very simple strategy for you to try to help your digestion - Every time you eat a meal, chew each bite of food twenty-five to thirty times.


Yes, twenty-five at a minimum. Your mouth is full of digestive enzymes. Therefore, by taking your time and chewing, you're giving those enzymes a chance to do their job. You're also allowing optimum time for your gallbladder to release bile into your stomach. Chewing thoroughly can also activate hormones that will make you feel fuller faster, stimulate hydrochloric acid to break down proteins, and even stimulate your parasympathetic nervous system so that you are not eating in a stressed state.
So next time you are having dinner with friends, slow down and chew your food. You may want to put your fork and knife down while you're chewing. That simple little trick can help you focus on chewing your food more fully.
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Top 10 Inflammatory Foods

1/13/2020

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Avoid These Top 10 Inflammatory Foods
 
Inflammatory foods can be major players in the development of the suffering in our society.  This is because the process of inflammation is at the root cause of most chronic health issues. Learn what foods you should eliminate and what diet to follow to reduce inflammation, pain, and disease. With so many dietary advice out there, it can feel confusing to find the right one. 
 
The truth is that eating healthy is actually rather simple. Once you understand what foods may damage and what foods may protect your health, you can finally eat a nutrient-dense diet with a worry healing your body with every bite.

 
What Is Inflammation
Inflammation is your body's natural defense mechanism to fight against potential harm, such as infections, injuries, and toxins. It is part of your body's inherent immune response that promotes healing an recovery. Inflammation itself is not bad. Acute inflammation helps you to repair tissue damage when you have an injury and help you recover from colds, illness, or exposure to allergens.
The problem is chronic inflammation, which is the result of an excessive stress load on your body, including physical, emotional, and chemical stress. Being exposed to constant stressors, your immune system becomes overwhelmed and increases the inflammation response.
This can lead to more white blood cells, cell changes, and eventually tissue and organ damage. Chronic inflammation plays a role in a variety of chronic pain symptoms and health issues, including metabolic syndrome, type 2 diabetes, Alzheimer's disease, non-alcoholic fatty liver disease, and autoimmune conditions.

 
The Role of Diet & Inflammation
Diet plays a major role when it comes to inflammation. An inflammatory diet that is low in nutrients is one of the main causes of modern-day inflammation. Cytokines are proteins secreted by your immune system to regulate your immune response. Certain foods can trigger your immune system and lead to the overproduction of pro-inflammatory cytokines and the underproduction of anti-inflammatory cytokines
The good news is that your diet also plays a role in preventing and reducing inflammation. While, inflammatory foods, such as sugar, refined oils, and gluten may increase the risk of inflammation, eating an anti-inflammatory diet may help you to overcome chronic inflammation and improve your health.

 
Major Nutritional Factors for Inflammatory Foods
Several major factors that play a role in chronic inflammation.   When we consume food it will have an impact on our physiology and these 3 factors are key considerations when it comes to the foods we choose:

  1. Blood Sugar Impact
  2. Damaged Fats
  3. Chemical Toxins
 

Blood Sugar Impact
An inflammatory diet with too much sugar may lead to blood sugar imbalances in your body. This may cause inflammation and the overproduction of inflammatory cytokines increasing your risk of insulin resistance and elevated blood sugar levels leading to further inflammation, pain, and disease.
 
Damaged Fats in Foods
Your body needs fats for fuel, but not all fats are created equal. Polyunsaturated fats, such as corn, soybean, safflower, and other vegetable oils are highly unstable and prone to oxidation when exposed to heat, light, or air. During the cooking processed they also become damaged or oxidized making them even more inflammatory and destructive to your health. These oils are particularly bad for the endothelial lining of your blood vessels and for your skin and greatly contribute to the formation of acne, aged spots and wrinkles. 
 
Chemical Toxins in Foods
Environmental toxins are everywhere, in our air, food, water, and products. Long-term exposure to environmental toxins may overwhelm your immune system and increase chronic inflammation. An inflammatory diet with lots of processed, refined, and non-organic foods are high in toxins. Choosing and anti-inflammatory, organic, and healing diet, however, may lower inflammation.

 
Top 10 Inflammatory Food List
  1. Gluten
  2. Sugar
  3. Refined Carbs
  4. Conventionally Raised Meat & Dairy
  5. Farm-Raised Fish & Seafood
  6. Processed Conventional Meat
  7. Trans Fats (Partially Hydrogenated Oils)
  8. Food Additives & Preservatives
  9. Highly Processed Vegetable & Seed Oils
  10. Artificial Sweeteners
 

Top 10 Inflammatory Food List Details
  1. Gluten
    Gluten is a protein found in a variety of grains, including wheat, rye, and barley. It's found in bread, pizza, pasta, cereal, and other food. Gluten is particularly dangerous for and must be completely eliminated by individuals with Celiac disease or gluten allergy. What is more common, however, is gluten sensitivity that may cause a low-level chronic inflammation, a variety of symptoms, and leaky gut. Eliminating gluten may lower inflammation levels and improve your health.

    Alternatives: Gluten-free Alternatives
    Choose gluten-free flours, including almond, coconut, quinoa, and amaranth flour. Use lettuce for burgers and sandwiches, collard green for wraps, cauliflower for pizza crust, toasted sweet potato for avocado toasts, portabella mushrooms instead of buns, zucchini or cucumber noodles instead of pasta, and veggie sticks instead of crackers.

  2. Sugar
    Probably not surprising to see sugar on this list. Sugar is one of the most inflammatory foods, yet, refined sugar is lurking everywhere from candy, snack bars, baked goods, pastries, sodas, sugary drinks, sweetened coffee and tea, pasta sauces, condiments, and more. When you eat too much sugar, your body simply cannot process it quick enough. As a result, it releases pro-inflammatory messengers called cytokines. It may damage your immune system and lead to blood sugar issues.

    Alternatives: Low-GI Whole Fruits, Vegetables, and Natural Sweeteners
    If you are looking for something sweet, low-glycemic index fruits, such as berries and green apples, and sweet vegetables, such as beets and carrots provide plenty of sweetness with lots of nutrient and fiber to help to slow the break down of sugar. Natural sweeteners, such as monk fruit and stevia may also sweeten your teas and baked good without disrupting your blood sugar balance and resulting in inflammation.

  3. Refined Carbs
    Refined carbs and refined flour are found in most baked goods and other foods in your grocery stores, including white bread, bagels, crackers, pasta, flour tortillas, and breakfast cereal. Besides possible being full of gluten, they are inflammatory and low in nutrients. Refined wheat flours are high in sugar. They are stripped of nutrients and slow-digesting fiber. Hence, your body breaks them down way too quickly leading blood sugar spikes, pro-inflammatory response, inflammation, and health issues.

    Alternatives: Unrefined Flours and Creative Options
    Look for gluten-free and unrefined flours. Get creative by eating kale chips or sweet potato chips cooked in coconut oil instead of potato chips. Use veggies sticks instead of wheat crackers, collard greens and lettuce instead of bread and tortilla, coconut wraps instead of flour wraps, cauliflower rice instead of white rice, baked sweet potato fries instead of French fries, and zucchini noodles instead of pasta. 

  4. Conventional Raised Meat & Dairy
    I'm a big fan of meat and I think it is extremely important for your health. BUT, the kind of meat you eat matters. Any meat that is not organic and animals are not treated by the highest standards is full of hormones and not the best option. Hormones, antibiotics, and GMOs coming from grain-fed animals are highly inflammatory. Historically, dairy has been part of a healthy human diet. Unfortunately, in recent decades, man-made refineries manipulated the dairy-creation process turning these once-superfoods into inflammatory foods. Conventional dairy is not organic and not obtained from pasture-raised animals. It's full of growth hormones, antibiotics, GMOs, and toxic pesticides making them highly inflammatory and disruptive to your gut microbiome.

    Alternatives: Grass-fed, Raw Dairy, and Non-Dairy Options
    It is important that you make sure that the meat you eat comes from animals that were raised humanely and fed a diet that is meant for them to keep them healthy and are not treated with hormones. Make sure to eat pasture-raised poultry, grass-fed beef, pork, and lamb, and wild-caught fish. Grass-fed raw dairy, including raw milk, grass-fed butter and ghee, and fermented yogurt or kefir are generally healthy for most. People with mild to serious inflammatory conditions and immune dysregulation may have a difficult time tolerating even raw dairy. Try taking out dairy for 90 days, then add it back to see how you tolerate raw and fermented dairy in small amounts. Non-dairy alternatives include coconut milk, coconut yogurt, coconut kefir, and macadamia nut milk.

  5. Farm-Raised Fish & Seafood
    Fish and seafood are healthy sources of anti-inflammatory Omega 3 fatty acids and protein. However, as always, it's important that you know your source and chooses seafood that supports your health. In most cases, farm-raised fish are raised under crowded conditions, often given antibiotics, and fed a less than optimal diet. Farm-raised fish and seafood generally have more inflammatory Omega 6 fatty acids, higher chemical exposure, and less protein than wild-caught counterparts.

    Alternatives: Wild-caught Fish
    If you want to eat fish, go for wild-caught fish. Choose fish that is low in mercury, such as salmon, cod, tilapia, chunk light tuna, mullet, herring, anchovies, and sardines.

  6. Processed Conventional Meat
    I believe eating meat is extremely important for your health. However, it's crucial that you eat healthy meat. Processed meat, such as deli meat and cured meat are not organic, highly processed, full of hormones, additives, and other unhealthy ingredients. No wonder, they are highly inflammatory.

    Alternatives: Pasture-Raised and Wild-Caught Options
    Try to choose pasture-raised poultry, grass-fed beef, pork, and lamb, and wild-caught fish. If you have trouble finding these at your local grocery store or health food store than you can order virtually any type of meat and various cuts through US Wellness Meats and they will deliver right to your door.

  7. Trans Fats
    We all know the news: trans fats are bad. There are two types of trans fats you may encounter in foods: naturally-occurring and artificial trans fats. Naturally occurring trans fats are made in the gut of some animals and they may make in small quantities to milk and meat products. The real problem though is with artificial trans fats that are produced in an industrial process by adding hydrogen to liquid vegetable oils to solidify them. Partially hydrogenated oils are the primary dietary source of trans fatty acids in processed foods. Even the US Food and Drug Administration (FDA) doesn't recognize them as safe. They are highly inflammatory and may raise your risk of high cholesterol, diabetes, heart disease, and strokes.

    Alternatives: Grass-Fed Butter and Healthy Oils
    Try grass-fed butter or ghee, coconut oil, or avocado oil.

  8. Food Additives & Preservatives
    If you carefully look at the ingredients of some processed foods at the grocery store or even in your own pantry, you will spot several food additives and preservatives. These ingredients are used to enhance flavor, texture, or color, or to extend shelf life. They have no nutritional value and are often inflammatory and harmful to your health. Monosodium glutamate is used to enhance the flavor of some savory dishes at fast food restaurants. It has been associated with metabolic syndrome, weight gain, and other health complaints. Artificial coloring, such as Blue 1, Red 40, Yellow 5 and 6 have been associated with allergic reactions, inflammation, and some cancers. Sodium nitrate found in processed meats may lead to inflammation and cancer. Other food additives and preservatives you should avoid include high fructose corn syrup, guar gum, sodium benzoate, trans fats, and any artificial flavoring.

    Alternative: Organic Whole Foods
    Choose organic whole foods and organic natural products without additives and preservatives.

  9. Highly Processed Vegetable & Seed Oils
    When it comes to fat consumption, it is important that you understand the importance of a healthy Omega 3 to Omega 6 ratio to control inflammation. A diet too high in Omega 6 fatty acids is highly inflammatory and may contribute to the development of pain and disease. Omega 3, on the other hand, is anti-inflammatory. While it is impossible to avoid omega 6 fatty acids, and some nutrient-dense foods, such as almonds, and other nuts have some in them, it's important to make sure that omega 3s dominate your ratio. Vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega 6 fatty acids. They are also damaged during processing and are highly inflammatory.

    Alternative: Organic Virgin Coconut Oil
    As a healthy source of fat and oil, try organic virgin coconut oil. It's rich in medium chain triglycerides (MCTs) that may be converted into ketones to further benefit your health.

  10. Artificial Sweeteners
    You already know that refined sugar is not good for you. However, you need to watch out for artificial sweeteners and flavor enhancers as well.  Although not technically foods these ingredients can be used to create inflammatory foods. Aspartame, acesulfame potassium, monosodium glutamate, sucralose, and other artificial sweeteners may add a sweet flavor to your food, but they are not healthy. They are highly inflammatory. They have a neurotoxic effect on your brain and may lead to mood disorders and brain-related cancer. 

    Alternative: Natural Sweeteners
    Don't ban sweetness from your life. Monk fruit and stevia are natural, low-calorie sweet alternatives that don't raise your blood sugar. You may add them to your tea, coffee, and healthy baked goods without adverse health effects.
 

What To Do? - Healing Diet
Follow a healing diet to reduce inflammation, lower risk of developing chronic disease and improving your overall health. Eating a healing diet can reduce inflammation in your body, stabilize your blood sugar, reduce toxic load, fuel your body with foundational nutrients, and support your healthy blood pH.

Try these steps:
  1. Eliminate sugar and grains such as:
    - white pasta
    - bread
    - rice
    - pizza
    - crackers
    - cereals
    - canned goods
    - ketchup
    - fruit drinks
    - deli meat
    - candy
     They are full of sugar and carbs and highly inflammatory.

    You need vitamins, minerals, enzymes and antioxidants from:
    - greens
    - vegetables
    - herbs
    - sprouts
    - fruits

  2. Get rid of bad fats. Remove the following:
    - hydrogenated soybean oil
    - hydrogenated corn oil
    - hydrogenated palm oils
    - vegetable oil
    - canola oil
    - safflower oil
    - peanut oil

    Instead, focus on these healthy fats
    - coconut oil
    - avocado oil
    - pasture-raised poultry
    - ghee
    - nuts & seeds

  3. Change the meat you eat.
    Eliminate all processed and conventional meat. Go all organic, grass-fed/finished beef, pasture-raised poultry, wild-caught fish, and pasture-raised eggs.
 

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Magnesium Rich Foods

1/2/2020

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Why Magnesium Rich Foods Are Essential for Your Health


Magnesium rich foods should be used in nearly every meal we consume.  Our current society is plagued with magnesium deficiency affecting an estimated 80% of individuals in the United States today.  The average standard diet consists of 175 mg/day of magnesium down from an average 500 mg/day representative of diets in the 1900's. Most people are just not consuming enough magnesium rich foods.

Dr. Norman Shealy, M.D., Ph.D. is an American neurosurgeon and a pioneer in pain medicine.  He says, "Every known illness is associated with a magnesium deficiency," and that, "magnesium is the most critical mineral required for electrical stability of every cell in the body.  A magnesium deficiency may be responsible for more diseases than any other nutrient deficiency."

The top 12 best food magnesium rich foods outlined below will allow you to replenish your magnesium levels and support your overall vitality and well-being.


Essential Role of Magnesium to Health
Magnesium plays a key role in intra-cellular health. It manages the electrical gradient within cells so that the nervous system is not easily excited. More than 300 enzymes alone require magnesium to perform their biological roles in tissue and organs.

The body relies on optimal magnesium absorption for:
  • Memory function
  • Regulating mood and stress
  • Muscle relaxation and sleep
  • Blood sugar control
  • Healthy bone density
  • Cardiovascular support
  • Detoxification pathways in the liver
  • Normal gut motility

The RDA for magnesium ranges accordingly:
  • Children up to 13 years of age: 80-240 mg/day
  • Females over 14 years of age: 310-360 mg/day
  • Pregnant and nursing women: 310-400 mg/day
  • Males over 14 years of age: 400-420 mg/day

Most natural health experts agree that these levels are considerably lower than they should be and yet close to 80% of our population is not even getting this level.


Calcium to Magnesium Ratio
Unlike our ancestors whose balance of calcium to magnesium levels were equal, our lifestyle habits today lead to an imbalance in this key electrical gradient. The result is a 10:1 calcium to magnesium ratio. This ratio disrupts the healthy balance of electrolytes within cells making nerves more susceptible to stress and pain perception.
Declining magnesium levels in Western societies is dictated by a wide range of variables. Most common are chronic stress and poor dietary habits such as high sugar intake, over consumption of processed foods and too little intake of plant-based nutrients found in the magnesium rich foods.


Magnesium Deficiency Symptoms
Deficiency can lead to a variety of health disturbances and diseases. Do you have any of the following top symptoms of magnesium deficiency?
  • Poor cognitive thought
  • Headaches and chronic migraines
  • Constipation and related disorders like IBS (irritable bowel syndrome)
  • Fatigue (physical, mental and emotional)
  • Insomnia
  • Muscle spasms
  • Cramping
  • Chronic Pain
  • Heart arrhythmias
  • Numbness and tingling
  • Fibromyalgia
  • Mood disorders such as ADHD, anxiety and depression

A staggering list of widespread diseases is associated with magnesium deficiency. Some of these include Alzheimer's disease, type-2 diabetes, premenstrual syndrome, hypertension, cancer, multiple sclerosis, and chronic immune disorders. Consuming magnesium rich foods can make a world of difference in these conditions.


Top Magnesium Rich Foods
Consuming magnesium rich foods in your daily diet can help you reduce complications associated with metabolic and inflammatory issues.  The biggest things that drain magnesium levels include blood sugar imbalances and chronic stress.
If you notice you are under an increased amount of stress or have enjoyed a high carbohydrate meal or dessert, then look to consume more of these magnesium rich foods and consider adding in a good magnesium supplement which I discuss at the bottom of this article.  Try to make at least 10 of these 12 magnesium rich foods staple parts of your daily nutrition plan.

  1. Swiss Chard
  2. Spinach
  3. Grass-Fed Dairy
  4. Avocados
  5. Pumpkin Seeds
  6. Sea Vegetables
  7. Sea Salts
  8. Nuts
  9. Dark Chocolate
  10. Wild-Caught Fish
  11. Sprouts
  12. Coffee

Below are details on all of these 12 superfoods.

  1. Swiss Chard
    Dark leafy greens and are some of the richest sources of dietary magnesium. Green vegetables like Swiss chard offer nutrients like magnesium that buffer the pH of the body from the effects of acidic foods. Increasing dietary magnesium levels is critical to this homeostatic process because it prevents the minerals in bones from being depleted to perform this buffering effect.
    Women are uniquely susceptible to the effects of magnesium deficiency because of changes in estrogen levels. When estrogen concentrations are elevated, magnesium intake is required in higher amounts to improve the balance of calcium to magnesium in the blood. Increasing dietary magnesium in these women can lower the risk of cardiovascular events like thrombosis.

  2. Spinach
    Spinach is a fiber-rich food loaded with nutrients like folate, potassium and vitamin B6 and is one of the best green vegetable sources for magnesium. Adding spinach to your diet is also easily accomplished. Use it in salads, add it to smoothies, prepare it in fresh juices and incorporate in almost any dish like omelets. The anti-inflammatory benefits of spinach will encourage muscle relaxation and reduce symptoms of constipation. Eating spinach regularly offers an effective and natural way to reduce the frequency of migraine headaches and limit their severity when they do occur.

  3. Grass-Fed Dairy
    The acidity from conventional dairy products causes magnesium and other minerals to leach from bones, joints and muscle tissue. Raw grass-fed dairy, however, supplements the body’s nutritional need for magnesium. These sources also provide anti-inflammatory and sugar stabilizing nutrients like omega-3 fats and vitamin D.
    If you experience lactose sensitivity or intolerance from consuming pasteurized grain-fed dairy milks and cheeses, switching to raw dairy may be a natural solution to overcoming this problem. Raw milks and cheeses contain higher concentrations of the enzymes need to digest lactose and absorb magnesium and other nutrients. If a lactose allergies persists, grass-fed ghee or clarified butter is also rich in magnesium and contains only traces of lactose.

  4. Avocados
    Avocados are a rich source of magnesium, B-complex vitamins, vitamins A, C, E, K and healthy fatty acids. Consuming avocados regularly can help slow the progression of neurological decline and stimulate serotonin and dopamine pathways in the brain.
    Half an avocado provides 20 mg of magnesium and is an excellent way to promote vascular strength and regulate insulin levels. Consume half an avocado in your post-workout smoothie to combat fatigue and elevate your mood. Magnesium inhibits fat absorption helping weight management and was shown to reduce the risk of coronary heart disease in a follow-up study of almost 40,000 men.

  5. Pumpkin Seeds
    Total health is dependent on the optimal function of the gastrointestinal tract. Cleansing the intestines is essential for eliminating toxins and impurities that can lead to systemic complications. The magnesium in pumpkin seeds improves gut motility by decreasing the amount of time it takes for waste to leave the colon. Magnesium is a natural muscle relaxant that stimulates stool movement in the bowels. Relieve symptoms of constipation and replenish your magnesium levels under times of high stress by snacking on pumpkin or chia seeds which are excellent magnesium rich foods. Consider adding sprouted pumpkin seeds to salads, omelets and combine into dessert recipes.

  6. Sea Vegetables
    Known for the deep chlorophyll rich color, sea vegetables are also one of the top magnesium rich foods. The combination of chlorophyll and magnesium prevent the toxic accumulation of carcinogens in the nervous system while boosting nerve and brain function. Sea vegetables up-regulate antioxidant pathways to combat oxidative stress and prevent the depletion of magnesium levels.
    Try incorporating seaweeds like dulse, nori and kelp into your diet to boost your magnesium concentration and support immune defenses.  Kelp is one of the top magnesium rich foods with 121 mg of magnesium in 100 grams of kelp.  Sprinkle Bragg’s Organic Sea Kelp Delight Seasoning or Herbamare to enrich the flavor and nutrient profile of any dish.  You can also enjoy Sea Snax which are a very tasty way to enjoy sea vegetables.

  7. Sea Salts
    Compared to table salt which is toxic and can inhibit the proper absorption of magnesium into the body, sea or pink salts provide vital trace minerals for health. Examples are Himalayan pink salt and Redmond’s Real Salt mined from volcanic sea deposits. The trace minerals they contain are reflected in their natural pink hues.
    The purity of clean sea salts makes them a great dietary source of magnesium for improving electrolyte balance. They also contains nutrients like iodine, manganese, potassium and zinc. Consider adding a pinch of sea or pink salt into your water following an intense workout or extended period of sweating to stabilize your electrolyte imbalance and prevent magnesium deficiency. Doing so will reduce symptoms of dehydration and prevent muscle spasms and fatigue.

  8. Nuts
    Almonds, brazil nuts, pecans, and macadamia nuts contain magnesium to help preserve bone density, support cardiovascular health and regulate blood sugar levels. The magnesium in nuts increases testosterone levels aiding in strength, muscle recovery and protein synthesis for metabolism. Nuts are an excellent snack for any athlete to offset the magnesium deficits that occur from increased sweat and urination.
    Consuming almonds in one study was associated with a reduction in blood sugar levels following a meal by 40 to 50%. Nut consumption has been found to reduce the occurrence of metabolic syndrome in 7% of patients following only one serving of nuts weekly. Brazil nuts are the highest source of magnesium and the trace mineral selenium.

  9. Dark Chocolate
    You might be surprised to know that unsweetened dark cocoa powder is one of the highest sources of magnesium rich foods. A single ounce of dark chocolate provides 95 mg or about 24% of the recommended daily value of magnesium. Just be sure to consume non-processed chocolate that is greater than 70% cacao for its full health benefits. The highest concentrations are in the raw cacao form but minimally processed dark chocolate is also good.
    A greater need for magnesium can manifest as cravings for chocolate during a woman’s menstrual cycle. Seen again, greater compulsion to eat chocolate occurs when individuals are overwhelmed by emotional stress and seek a feel good trigger. The magnesium in chocolate provides the stimulus the brain was lacking to improve a person’s mood by balancing hormone levels and brain function.

  10. Wild-Caught Fish
    Wild-caught fish like wild Alaskan salmon, sardines, and halibut offer about 80mg of magnesium in a 2.5 ounce serving which makes them one of the best magnesium rich foods. This food source has a deep nutrient profile because it is also a fantastic source of healthy fats, vitamin D and trace minerals.
    Consuming wild-caught fish low in toxicity improves neurological and cardiovascular function as well as protects against bone degeneration. With the prevalence of Alzheimer’s disease expected to reach 104 million by the year 2050, it is critical not to overlook the superfood powers of wild-caught, omega 3 rich fish. Weekly consumption can reduce the occurrence of cognitive decline and alleviate symptoms of dementia.

  11. Sprouts
    Sprouts offer anti-carcinogenic properties and are packed with magnesium amongst a wide array of vitamins like A, B, C and micronutrients. Magnesium in sprouts provides health benefits for the skin, hair and slows the aging process.
    Choosing organic broccoli, cauliflower and kale sprouts is the best way to ensure you are receiving the greatest concentration of nutrients. Researchers have found that eating 5 servings of sprouts weekly provides the maximum impact to support a healthy gut, reduce inflammation, and detoxify the body of pollutants. Toss sprouts over salads, in a stir-fry, or add to wraps and slaws.

  12. Coffee
    Given our fast-paced lifestyles, it is no surprise that coffee provides the number one source of antioxidants for Americans today. Drinking coffee in excess can deplete the body of its magnesium stores, but when consumed in normal concentrations, coffee is one of the great magnesium rich foods. Limit your coffee intake to about 1–2 cups as long as you feel good with that.  About 20% of the population are poor caffeine metabolizers; these individuals will have anxiety and irritability when consuming coffee and should avoid it.
    The magnesium in coffee is associated with improved metabolic rate and a lower risk of insulin resistance. Researchers have found that coffee intake reduces the risk for type-2 diabetes in both men and women. Along with the health benefiting polyphenols also active in coffee, magnesium intake has been directly shown to lower fasting insulin levels. Drink organic coffee to avoid chemical residue from fertilizers and pesticides.

Source - click here.
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Overeating and what happens to your body.

12/24/2019

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Overeating and what happens to your body. Post-Binge Biology (and 8 Things To Do Afterward)

Feasts happen on a regular basis. Candy is given and received as gifts. And there are parties immeasurable, at work, with family, with friends, where calorie-dense, rewarding food is handed out, like, well, candy. The holiday season is a practice in overeating, and it can be very hard to avoid. You may not want to even avoid it; there’s something to be said for letting loose now and again on special occasions, especially when holiday cheer is in the air.

But what happens to your body when you overeat? And what can you do about it?
The type of overeating most people do across the holidays is high-sugar, high-fat, and relatively low protein. These are your cakes and cookies. Your brownies and fudge. Your pie for breakfast. This is the worst kind of overfeeding you can do. Research shows that just six days of high-sugar, high-fat, low-protein overfeeding rapidly increases fat deposition in the liver and muscle. Seven days of overfeeding reduces whole body insulin sensitivity, inhibits glucose clearance, and impairs endothelial function.

If you keep doing it, say, over the course of a month, bad things pile up. You get incredibly insulin resistant. Your liver fat increases. Your body weight and overall body fat increase. Your C-reactive protein increases, an indication of inflammation. A class of antioxidants called plasmalogens also increase, which means your body is fighting oxidative stress.

One problem with the studies is that you have to distinguish between quality and quantity; overfeeding with different foods elicits different effects. For instance, in the study that looked at overfeeding’s effect on lipid metabolism, the subjects overate by eating more cookies, potato chips, and cheesecake and drinking an oil-based liquid supplement. Overeating a bunch of that junk food is different than overeating steak.
In fact, research shows that overfeeding protein has little to no impact on fat or weight gain compared to carbohydrate or fat overfeeding.

Also consider individual variability. Some people are “obesity prone.” Others are “obesity resistant.” In one study, obesity prone and obesity resistant subjects had different responses to three days of overfeeding. The obesity prone people saw their fat oxidation rates drop during sleep; they burned less fat. The obesity resistant subjects saw their fat oxidation rates unchanged during sleep; they continued burning fat like normal.

So, when we talk about the effects of overeating, we have to keep in mind that the effects will differ between individuals and vary if you’re eating a pound of roast lamb versus eating half a pie. But the general point still stands: Overeating can make you gain weight, gain liver weight, induce oxidative stress, cause insulin resistance, increase inflammation, and make you sicker, fatter, and more unwell the longer it goes on.

Here are 8 tips for scaling back and minimizing damage.

  1. Favor Protein
  2. Eat Vinegar
  3. Exercise
  4. Accept It As a Positive Experience and Move On
  5. Have Some Black Tea
  6. Go For a Walk
  7. Get Out Into the Cold
  8. Don’t Throw In the Towel and Continue Overeating For the Foreseeable Future or “Until the New Year”


Details to these 8 tips:
  1. Overfeeding protein has more neutral metabolic and body composition effects than overfeeding fat and carbs. Some effects are even positive, like boosts to energy expenditure during the day and during sleep. Load up on the turkey, the lamb, the beef rib roast and keep portions of mashed potatoes, pumpkin pie, stuffing, candied chestnuts, and cookies more reasonable. One advantage of overeating protein is that eating less of the other stuff tends to happen inadvertently.

  2. Vinegar, whether it’s organic apple cider vinegar with the mother still swimming in it or standard white vinegar from a two gallon jug, improves glucose tolerance and keeps postprandial hyperglycemia and insulin tamped down. The trick is eating the vinegar (maybe a side salad before the big meal dressed with a vinegar-y dressing) 20-30 minutes before you overindulge.

  3. It’s simply physiological common sense. You consume a ton of calories, calories in excess of what your mitochondria can process and convert to energy. What makes more physiological sense - just sitting there, letting that extra energy circulate and eventually accumulate on your body, or creating an energy deficit so that the extra energy is utilized? It’s about throwing a ton of energy toward your mitochondria and giving them a job to do - or letting them languish in disuse. It’s not about “weight gain,” necessarily. It’s about energy excess and the oxidative stress and inflammation that results. It’s about not being wasteful. If you introduce a ton of energy and then do nothing, you are wasting that potential.

  4. That overeating induces oxidative stress enough to trigger the release of antioxidant compounds may mean the occasional acute bout of overeating can act as a hormetic stressor that makes you stronger in the long run—provided it stays acute and hormetic. It could actually be good to overeat once in awhile. Yeah, go with that.

  5. It turns out another benefit of the stuff is that it actually speeds up digestion after eating. It beats alcohol, espresso, and everything else that people tell you helps digestion.

  6. Right after you overeat, a 20-30 minute walk will reduce blood glucose and speed up gastric emptying - helping you process the meal much faster and reducing the feeling of fullness. Longer walks are even better and can also reduce the postprandial insulin spike. It has to be immediately after though; waiting even 30 minutes will suppress the effects.

  7. It’s the perfect season for cold exposure (in most places). Even mild cold exposure - just 18°C or 64.4°C for 2.5 hours - is enough to increase energy expenditure without increasing hunger or subsequent food intake. That’s downright comfortable for a lot of people. If you went out into sub 50°F weather, I bet you could get the same effects even faster.

  8. A consistent finding in the literature is that people gain weight during the holidays and never quite lose it. They don’t do this because they had an extra slice of pumpkin pie at Thanksgiving or five cookies on Christmas morning. They gain and retain the weight because they consistently overindulge for the entire duration of the holidays. They figure “Oh, I ate badly yesterday, which means this week is shot. I’ll just do better next Monday,” and then keep that mindset going for months. Well, one way to break that cycle is to stop that “this week/month is shot” mindset. No, just because you ate badly yesterday doesn’t mean you should eat badly today and tomorrow. That will compound your problems and dig an even deeper hole. Stop overeating immediately. Overeating happens. It’s okay, or even beneficial if used judiciously. There’s nothing like filling your belly with your grandma’s signature dish, or really letting loose with your favorite people in the world. Humans are feasters by nature. We like to make merry and eat big to ring in the good times. Just make sure you contrast it with leaner days. (Intermittent fasting around the holidays is great for this.) A feast no longer qualifies as a feast if you do it consistently. A party’s not a party if you party every day. Contrast is the stuff of life - heed that rule and all will be well.

Source - click here.
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