 Delicious Sugar Free Cookies The holiday season is time for family, celebration, and tasty food. While this can be a grand time to unwind and relax, many people tend to overindulge in many of the wrong foods, sending them several steps back in their health. Many people will choose to forgo the healthy eating for a few days and deal with the consequences later. But as many people would love to substitute traditional recipes for very similar ones that are more conducive to health. Look no further. Here you go – 4 of my favorite recipies: Keto Vanilla Almond Christmas Cookies
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Snickerdoodles Snickerdoodles are a classic holiday cookie. They are somewhat similar to the Vanilla Almond cookies, but with a winter spice added. The fiber and healthy fats make this a blood sugar friendly dessert recipe with the added anti-oxidant and blood sugar stabilizing benefits of cinnamon! If you are looking to make this holiday more of a ketogenic style, these are another great option.
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Snowballs This one is both nutrient-packed and festive. Combining a few simple ingredients and forming into shape makes for a simple, raw nutrition dessert that resembles a snowball! Please forgo the snowball fight with these, however. These use a combination of ground chia seeds, coconut flour, raw cacao powder, and natural sweeteners. Combined, these ingredients provide a powerful combination of omega 3 fats, plenty of fiber, and antioxidants.
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Banana Bread While this dessert is technically not sugar free, it is absolutely delicious and much healthier than what you could buy in a store. Made with whole-food ingredients, it is loaded with fiber, healthy fats, clean protein, and delicious flavor. If you are a banana bread person, definitely give this one a try this holiday season. It will fill your home with a delicious soul-warming smell that is perfect for the holidays. If you love banana bread and are concerned about the extra sugar, you can even substitute keto maple syrup or liquid stevia for the honey and maple syrup. Grain Free Banana Bread
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Let me know if you have any questions. Contact Us. Source - click here.
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 Is It Harder to Be Skinny Today Compare to The 80-is?
This article below explains why it may be harder today to be skinny compare to 20 years ago. Keep on reading! If you have questions, let's connect! A study finds that people today who eat and exercise the same amount as people 20 years ago are still fatter. The 2016 study published in the journal Obesity Research & Clinical Practice found that it’s harder for adults today to maintain the same weight as those 20 to 30 years ago did, even at the same levels of food intake and exercise. The authors examined the dietary data of 36,400 Americans between 1971 and 2008 and the physical activity data of 14,419 people between 1988 and 2006. They grouped the data sets together by the amount of food and activity, age, and BMI. They found a very surprising correlation: A given person, in 2006, eating the same amount of calories, taking in the same quantities of macronutrients like protein and fat, and exercising the same amount as a person of the same age did in 1988 would have a BMI that was about 2.3 points higher. In other words, people today are about 10 percent heavier than people were in the 1980s, even if they follow the exact same diet and exercise plans. "Our study results suggest that if you are 25, you’d have to eat even less and exercise more than those older, to prevent gaining weight,” Jennifer Kuk, a professor of kinesiology and health science at Toronto’s York University, said in a statement. "However, it also indicates there may be other specific changes contributing to the rise in obesity beyond just diet and exercise." Just what those other changes might be, though, are still a matter of hypothesis. In an interview, Kuk proffered three different factors that might be making harder for adults today to stay thin.
The fact that the body weights of Americans today are influenced by factors beyond their control is a sign, Kuk says, that society should be kinder to people of all body types. "There's a huge weight bias against people with obesity," she said. “They're judged as lazy and self-indulgent. That's really not the case. If our research is correct, you need to eat even less and exercise even more” just to be same weight as your parents were at your age. Source: The Atlantic - click here  What Natural Remedies Work and What Don't Watch out! The cold season is coming! Time under sunshine is down and with it are Vitamin D levels. People are confined indoors. Kids are walking virus carriers. And the lovely drug stores are advertising free flu shots. Guess what? It's that time of year. A few of you are probably already sniffling or maybe trying to disregard the pain of swallowing with a sore throat. Colds seem like an inevitability, maybe not so much since you've cleaned up your diet, but nothing is 100%. You most likely will get sick. You probably will catch a cold. Or someone close to you will. What can you do for yourself? For your sick kid or partner? Are there any natural cold remedies that actually work? Here you go. 12 Possible Natural Remedy Suggestions That Could Help
So, there you go: a good list of therapies, supplements, foods, and nutrients to include (or not) in your anti-cold regimen this season. If you have any suggestions, any recommendations, or questions, contact us or add your comments below. Source: Mark's Daily Apple - click here  Tired In the Morning? Easy Steps to Enhance Energy Fatigue is a serious problem in our contemporary world that millions of people are facing every day. Morning fatigue is characterized by tiredness, lack of energy, or lack of motivation that is present in the morning. However, it often continues during the day. Morning fatigue may have a serious impact on physical, mental, emotional, and spiritual health and overall quality of life. The good news is that you can combat morning fatigue and enhance your energy naturally. Below are 6 potential causes and 6 steps to beef up your energy naturally to reduce morning fatigue. 6 Causes Morning Fatigue Fatigue may have a diversity of causes, including quality of sleep, physical health, diet, and lifestyle.
6 Steps to Beef Up Your Energy Below is a quick list of the 6 tips - scroll down for details on each topic:
Connect with me if you have questions or want to figure you're individual situation out.  We Are All Unique
What works for you may not work for me. Keto (high-fat, low-carb) can work beautifully for some, but not for others.
Quick Explanation of the Three. Carbs Carbohydrates are one of two primary energy sources for humans (the other is fat) and include sugars, starches, and cellulose. Carbs are present in both healthy foods, such as vegetables, fruits, and starchy tubers, and unhealthy foods, namely refined flour and sugar. The consumption of refined flour and sugar in excess is potentially harmful and could contribute to the development of many chronic diseases. On the other hand, eating small amounts of refined sugar now and then, ideally in foods such as dark chocolate and real ice cream, is not a problem unless you struggle with blood sugar issues or severe gut dysbiosis. Fats Next to carbs, dietary fats constitute a primary energy source for the body. They also help maintain healthy skin and hair, immune function, and temperature regulation and facilitate the absorption of fat-soluble vitamins. There are four classes of fats found in the human diet:
Protein Dietary protein is not a significant energy source for the body but is essential for providing amino acids for many biological processes, including the assembly of enzymes and signaling molecules, the maintenance of skin and muscle, and for healthy growth and development. Sources of complete protein include meat, poultry, fish, eggs, and dairy products. Now How To Calculate Your Macros First, start with the Carbs, then Protein, then fill in the rest with Fats. 1. Carbs Based on your health status, age, activity level, and other lifestyle factors, select one of the categories of carbohydrate intake:
2. Protein Select the protein intake category that best fits your health status, activity level, and life stage. Meaning, a generally healthy person should aim for 10 to 20 percent of total calories, while someone who is trying to lose weight, correct blood sugar problems, or gain muscle mass could aim for 20 to 35 percent of total calories. Example: If you are a man looking to lose weight, you may aim for 25 percent of calories as protein. Multiply your daily calorie intake, 2,500 calories, by 0.25 (625 protein calories). Then divide by four (as with carbs, there are four calories per gram of protein) to get your daily recommended protein intake, in this example, 156 grams. 3. Rest should be Fats Once you've determined your ideal carb and protein intakes, fill in the remaining gap with fat. And there are nine calories in one gram of fat. Adjust the types of fats you're consuming based on your genetics and health status. For the full article, in depth details, resources and references, go to Chris Kesser's website. Source - click here.  Are you Having digestive Issues? Go easy on the Veggies! You may know that certain classes of foods, known as FODMAPs, are poorly digested in certain people and can lead to gas, bloating, pain and changes in stool frequency and consistency. Studies have shown that conditions like Irritable Bowel Syndrome (IBS) are associated with FODMAP intolerance, and that a low-FODMAP diet offers relief in a substantial percentage of people with IBS. Today's tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: EAT FEWER VEGETABLES! Yep, that’s right. I said it! Fewer vegetables. Vegetables (as well as some fruits) are often high in insoluble fiber. While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound. High insoluble fiber veggies:
High in soluble fiber veggies, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) include:
Another helpful tip is to reduce the variety of vegetables you eat at any given meal. Instead of stir-fries with six different veggies, have a single steamed or roasted vegetable as a side dish. This works better for most people with gut issues. Let's be clear, I'm not suggesting that you don't eat these foods at all if you have digestive problems. I'm simply suggesting that you limit them. Below a few steps you can take to make these foods more digestible and less likely to cause problems. They include:
Think Primal - It's worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally. They couldn't walk into a grocery store and buy every vegetable on the planet at every time of year. AND, please don't forget, I have nothing against vegetables. In fact, they're good and I do think they’re beneficial. One more tip: Fermented vegetables like sauerkraut, kim chi, sauerruben, and cortido are excellent alternatives for people with gut issues. First, the fermentation process “pre-digests” the vegetables and makes them easier to absorb. Second, fermented veggies contain probiotic microorganisms that help heal the gut.  5 Primal Tips For Optimizing Meat Consumption Let's just start off with one of the most important item: ENJOY YOUR MEATS! Savor the juices dripping down your chin from a grilled burger. Relish the tenderness of slow roasted chicken. Sink your teeth into the creamy, flaky textures of a perfectly sautéed salmon fillet. In other words, embrace the gastronome experience for everything it can be. Then check these FIVE tips next time you consume protein: 1. Go For Variety Get the full range of nutrients available and minimize the possible risks of eating too much of any one thing. Eat a wide variety of sources, a move that ensures you're getting all the amino acids you need to perform basic physiological processes. A mussel might give you similar amino acids as a chicken thigh, but the similarities end there. The mussel provides manganese, selenium, a ton of B12, and some folate. The chicken thigh provides less B12, some niacin, a little more magnesium. Eat ruminants (beef, bison, lamb, pork). Eat birds such as turkey, chicken, duck. Get some fin fish like salmon, cod, halibut, sardines. Eat shellfish such as oysters, clams, mussels. Eat cephalopods like squid, cuttlefish, octopus. And, yes, even eat insects. After all, they aren't as bad as you imagine. Eating a variety of meats, poultry and fish also minimizes the risk of excess iron-intake. Eating calcium-rich foods with your meat further reduces iron absorption and, in animal studies, reduces the carcinogenicity of dietary heme. 2. Eat Pastured/Wild When Ever Possible Grass-fed and pasture-raised meat is better for you. And more nutrients from a varied, grazing diet as well as a better fatty acid profile. It's also better for the environment, and better for the animal. Choose it when you can, but know an otherwise nutrient-dense diet and wise supplementation can cover your bases regardless. 3. Slow Cook When You Can Slow cooking (less than 375 ºF) minimizes the production of carcinogens associated with cooked meat. Studies show this is especially important for those with insulin resistance. Still, if you love grilled meat, don't give up your grilled steaks and chicken. But be more strategic about it. Slow cook much of your meat and use marinades with herbs like rosemary and thyme - the top two herbs for reducing heterocyclic amines. 4. Eat Vegetables (and Favor Prebiotic Fiber) Variety matters for more than just meat. Vegetables and fruits are sources of vitamins and phytonutrients that meat just can't offer to the same degree. And then there's gut health. The oft-cited study used to criticize keto, for example, was a diet of cold cuts, bacon and cheese. In other words, a diet bereft of vegetables and gut-nourishing prebiotic fiber. Plus, cruciferous vegetables like broccoli counteract the formation of potentially harmful meaty compounds in the gut. By the way, coffee, tea, and red wine also have similar effects (although we don't often think of them as plants, these drinks are made from plants). Try to buy organic whenever possible! 5. Eat Collagen, Too Meat is one of the richest sources of methionine, an essential amino acid. But there's evidence that excessive methionine can depress lifespan and that putting rats on a low-methionine diet extends their life. Collagen is the single best source of glycine, an amino acid that "balances" methionine. In those same rats, adding glycine to a methionine-rich diet restores longevity. You can accomplish this by eating collagenous cuts, like ears, feet, skin, tails, and shanks. You can do this by using supplementary collagen (or eating foods that contain it).  Top 12 Best Foods to Reduce Inflammation To prevent, improve, or heal from an autoimmune condition, it is critical to reduce the inflammation in your body. Choosing the right foods to nourish your body is one of the most critical factors for reducing inflammation and preventing or improving autoimmune conditions. The foods you consume every day have the power to heal your body or to harm and inflame your body. To lower inflammation and improve autoimmunity, you should eliminate pro-inflammatory foods that may be triggering an immune response. Replace those foods with the 12 best foods to reduce inflammation. See list below. What is an Autoimmune Condition? Your immune system is your body’s defense mechanism. It is designed to protect you from disease and other potentially harmful foreign invaders. When functioning properly, the immune system identifies and destroys threats such as viruses, bacteria, and parasites. An autoimmune condition occurs when the body’s immune system turns on its own cells and tissues. The immune system mistakenly identifies the healthy cells and tissues as foreign invaders and mounts an attack to destroy them. This can happen in almost any part of the body, including the brain, muscles, skin, and other organs. Food Sensitivities and Autoimmunity The gut is critically important with autoimmune conditions because gut bacteria heavily regulate your immune system. In fact, 70% of your immune system resides in your gut. One of the main ways that the factors above lead to autoimmunity is by inflaming and damaging the gut and destroying the beneficial bacteria. When the gut lining is damaged, it can become porous. Foods and other things that you are consuming pass through these holes in the gut lining and into your bloodstream. Your immune system is exposed to these foods and reacts to the foods as a threat, amplifying the immune response. Anti-Inflammatory Diet and Autoimmune Conditions A major contributor to autoimmune conditions is inflammation. One of the leading causes of inflammation is a poor diet such as the Standard American Diet (SAD). The foods included in the Standard American Diet (SAD) diet are extremely inflammatory. They contain high levels of advanced glycation end products (AGEs), or glycotoxins. These compounds cause inflammation and oxidative stress, damaging tissue throughout the body. Top 12 AutoImmune Diet Foods to Reduce Inflammation The autoimmune diet focuses on real whole foods that are the least likely to trigger an immune reaction. Deficiencies in antioxidants, vitamins, and micronutrients can affect the body’s ability to resolve inflammation. Consuming micronutrient rich foods can help to reduce inflammation, support your immune system, and improve autoimmune conditions. It is also important to make sure these foods are organic because pesticides have been linked to autoimmune conditions Here the list of the top 12 foods:
 Full details and references - click here.  Healthy fats are essential for good health. However, some fats can be extremely unhealthy. When using fats, it is important to differentiate between healing fats and toxic fats. Healing fats are nutritious fats that are anti-inflammatory and supply the body with energy and building blocks for different tissues. On the other hand, toxic fats are highly inflammatory and can contribute to a series of health problems. Learning which fats to stay away from and what healthy fats to incorporate in your diet may be one of the most important dietary strategies you implement into your life. Fat research is clear: Two recent studies completely debunked the arguments for a low-fat, high-carb diet. In an August 2017 study published in the Lancet, scientists concluded "a high carbohydrate intake was associated with an adverse impact on total mortality, whereas fats including saturated and unsaturated fatty acids were associated with lower risk of total mortality and stroke. We did not observe any detrimental effect of fat intakes on cardiovascular disease events". And, a September 5, 2017 study agreed, finding that a high-fat, low-carb ketogenic diet extends longevity and promotes health.  Now here is the KEY: For fats to provide these health benefits, you must incorporate healing fats, rather than bad fats, into the diet. To do this you must first be able to identify healing fats and bad fats. It is also important to distinguish saturated and unsaturated fats, non-animal fats and animal fats, and fats for hot uses and fats for cold uses. Below is a simple list of some of the best healing fats. Healing non-animal fats:
Healing animal fats:
Healing fats provide building blocks for cell membranes and hormones. They also function as carriers for important fat-soluble vitamins such as vitamins A, D, E, and K and aid in the absorption of minerals. Healing fats are essential for a healthy body and lifestyle. Let’s look more closely at several healing fats. A Few Words About Omega 3 & 6 In short, boost 3 reduce 6! Omega-3 fatty acids are polyunsaturated fats found in fatty fish such as salmon and sardines. They are also found in walnuts and some seeds, such as chia seeds. They are liquid at room temperature. They reduce inflammation and lower the risk of chronic diseases including heart disease, cancer, and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL (“good” cholesterol) levels. Omega-3 fats are also essential for brain and eye health. When in the correct balance with omega-3 fats, omega-6 fats are healing fats. Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fats. There are healthy and unhealthy sources of omega-6 fats. Healthy sources include sunflower seeds, wheat germ, sesame seeds, and walnuts. When eaten in the ideal ratio with omega-3 fats (between 4:1 and 1:1), these omega-6 fats promote health. NOTE: Unfortunately, most Americans follow the Standard American Diet (SAD) and consume a much larger amount of oxidized omega-6 fatty acids found in corn and soybeans. How To Cook With Oils  Healthy Fat Bonus Another excellent way to add healing fats to your diet is to include them in smoothies. Healing fats that are delicious in smoothies include:
Worst Fats The most common sources of unhealthy fats are man-made saturated fats and highly processed unsaturated fats. Man-made saturated fats, including trans fats, are extremely harmful. Unsaturated processed oils, such as vegetable oil, canola oil and corn oil, oxidize easily and are never healthy.   Want to Balance Your Blood Sugar?
Below are 12 great foods to help you balance your blood sugar levels naturally. Carbs, processed foods, and many sugars throw off our ability to have stable blood sugar levels which can drive up inflammation, throws off hormones, and reduces our health and vitality overall. It is highly suggested to take steps to balance your blood sugar so you can improve your health. For more details regarding these 12 foods, scroll down. Here is the list:
1. Coconut Coconut is an all-around superfood and probably one of the best things to eat regularly. Try coconut oils, coconut butter, coconut flakes, coconut milk and even coconut flour. Coconut is an excellent source of healthy fats, especially MCT (medium chain triglycerides). Coconut also contains healthy fiber which is excellent for stabilizing blood sugar when combined with other sources of carbs. 2. Turmeric The compounds in turmeric have been shown to improve insulin sensitivity which allows the body to deliver glucose to cells more effectively and prevent massive fluctuations in the blood. Try to make Turmeric a stable of your diet. Furthermore, turmeric has been shown to act on the liver to regulate epigenetic (activation of genes) and enzymatic factors that all work together to stabilize blood sugar and triglyceride levels in people with diabetes. 3. Cinnamon Cinnamon is an underrated superfood. Not only is it one of the most antioxidant-rich foods on the planet, but it tastes amazing and is excellent for stabilizing blood sugar. Cinnamon may also be helpful for fighting candida, which can be another consequence of a high sugar intake. Cinnamon improves insulin sensitivity and allows glucose to be transported from the blood and into the cells much more efficiently. There are generally two types of cinnamon that can be found in stores; cassia and Ceylon. Ceylon is considered to be more effective for stabilizing blood sugar. Additionally, Ceylon contains drastically lower amounts of a compound called coumarin, which is suspected to have undesirable effects on the liver when consumed in large amounts on a regular basis. 4. Raw Chocolate Chocolate in its raw form is one of the most nutritious foods on the planet. It is packed with antioxidants, minerals like magnesium and chromium, and can even be a decent source of vitamin C. Chromium helps to improve the function of insulin to stabilize blood sugar and can also help reduce sugar cravings. The key here is to only buy raw chocolate or “cacao” as it would be written on the label. We need to ensure the highest nutrient density and therefore greatest potential for beneficial effects. 5. Organic Coffee Coffee contains an impressive array of antioxidant compounds and nutrients that help to boost brain function, increase fat burning, and protect the body from a whole list of chronic diseases from heart disease to cancer. But, it must be high-quality organic coffee in moderate amount, 1-3 cups a day, preferably in the AM. 6. Green Tea Don't like coffee? Try organic green tea. Green tea is loaded with its own array of powerful antioxidants that help to fight inflammation, cancer, and all-cause mortality. The primary active component that is thought to be responsible for these benefits is the compound call Epigallocatechin gallate. It can also improve fat burning and helps to stabilize blood sugar and can protect you from diabetes and heart disease. For the most concentrated benefits from green tea try matcha green tea. 7. Apple Cider Vinegar Apple cider vinegar is a fairly cheap way of balancing blood sugar that can be used in many ways. It contains acetic acid which helps to control fluctuations in blood sugar when combined with meals. Additionally, using apple cider vinegar may improve fat burning, improve digestion, and reduce carbohydrate cravings. Try consuming a small amount of apple cider vinegar before meals or find ways to incorporate it into meals. 8. Lemons & Limes Lemons and limes provide a blood sugar stabilizing effect due to their naturally occurring citric acid. Citric acid behaves similarly to acetic acid by helping to lower the glycemic load of meals. 9. Avocados They are loaded with minerals, fiber, and healthy fats that all help to stabilize blood sugar levels. Avocados are also a significant source of B vitamins which are important for energy production. They contain a special type of sugar molecule called D-mannoheptulose. In fact, this type of sugar may actually have the ability to lower insulin levels. 10. Olives & Olive Oil Olives and olive oil are an underestimated source of antioxidants that have been shown to protect the body from the damaging effects of diabetes such as neuropathy and heart disease. Additionally, olive oil contains oleocanthal which is a powerful anti-inflammatory that acts on the COX enzyme system that has been associated with helping to reduce cancer risk, heart disease, and many other chronic diseases. 11. Grass-Fed Butter Not only does it provide many fat soluble nutrients and healthy fats, but it also contains powerful metabolism boosting nutrients, namely conjugated linoleic acid (CLA). CLA is a long-chain fatty acid that is much more concentrated in grass-fed dairy products. CLA has been found to improve insulin sensitivity and balance blood sugar. 12. Pasture-Raised Eggs One of the most complete nutrient-dense foods you can eat. Additionally, eggs are a low-carb food so they have minimal impact on blood sugar. Pasture-raised eggs are also a good source of CLA, making them great for blood sugar control. Note: Some people can have sensitivities to eggs, which could cause a spike in blood sugar due to the release of cortisol. It's important to control your blood sugar. Try to incorporate some of these foods into your daily diet. Article source & references - click here.  I listened to a great podcast the other day about why we're not burning fat the way we'd like. You may know this but I'll mention it here again, fat is primarily disposed of via the breath. Calories, as well as excess carbs and proteins, are converted into triglycerides and stored in lipid droplets of adipocytes.
Here are a few reasons why you may not burn fat:
If you want to listen to the entire podcast, here is the source - click here.  Key Contributors to Inflammation Inflammation is a vital part of our immune response. It is the body’s way of healing itself after an injury, repairing damaged tissue, and defending itself against pathogens. Looking at is from that way, inflammation is advantageous. But, inflammation can also be damaging to your health. Learning what causes inflammation can help you protect yourself. There are two types of inflammation, acute and chronic.
An inflammatory diet, blood sugar imbalances, and leaky gut syndrome can cause chronic inflammation. Sleep loss, chronic stress, environmental toxins, and chronic infections are added factors that can lead to chronic inflammation. It is vital to understand and address these factors to attain optimal health. 8 WAYS CHRONIC INFLAMMATION CAN DAMAGE YOUR BODY
Here are seven leading factors that can cause inflammation in the body. Many of these causes are related to diet and lifestyle and can be modified.
 For a complete list of references and more in-depth details, go to the article source - Click Here
 SSB - Sugar-Sweetened Beverage
Have you ever wondered what that sugary beverage can do to you and your health? This study published at JAMA (link below) is very interesting. Titled "Association of Sugary Beverage Consumption With Mortality Risk in US Adults". Here some details from the study: The research has linked sugar-sweetened beverage (SSB) consumption to coronary heart disease (CHD) risk, but the role of nutritionally similar fruit juice and the association of these beverages with mortality risk is unknown. Study's Objective: To assess the association of SSBs and 100% fruit juices, alone and in combination (sugary beverages), with mortality. Study's Results: The findings of this study suggest that higher consumption of sugary beverages, including fruit juices, among older adults is associated with increased all-cause mortality. The metabolism of fructose, which is unique from all other sugars, occurs unregulated and almost exclusively in the liver. Fructose consumption is known to alter blood lipid levels, markers of inflammation and blood pressure, while high glucose consumption has been associated with insulin resistance and diabetes, independent of weight status. Fructose consumption may also stimulate a hormonal response that promotes fat deposition centrally. Greater central adiposity is a long-recognized cardiovascular disease risk factor. In addition, research suggests that calories consumed in liquid form can increase obesity risk owing to an incomplete compensation for the calories they contain. Source: Jama Network  Below are 5 simple tips and suggestions on how to get your diet dialed in. Clean eating habits with lots of unprocessed, real and natural foods is key to great health. Add 20 to 30 min of exercise to your daily routine and you should be on your way to a healthier you!
I believe that you should always be aware of what you eat. This means, again, staying away from all processed foods that are loaded with additives, harmful chemicals, and genetically engineered ingredients that could put your health at risk. Below a visual of this somewhat reversed Food Pyramid. Courtesy of Dr. Mercola's website:   Deciphering ingredient lists on products is one thing (we can help you with this), but you should also learn how to read seals. Lots of brands list what synthetic ingredients are NOT in their products, such as "sulfate-free". Other products will add stamps or seals to their packaging to help you figure out what is in a product. Here a short list of what some of these seals mean and how to best decipher them. It's not a complete list but a great start.  USDA Organic - 100%: If you see this government-issued seal, PLUS the words 100% organic, you know every ingredient in this product is certified organic - free of any synthetic additives. USDA - Organic: If you see the USDA seal and the word organic but no percentage, you know that at least 95% of the ingredients are organic. No USDA - but "Made with Organic Ingredients": This product must contain at least 70% organic ingredients.  Non-GMO Project: Evaluated by a 3rd party and verified to contain no genetically modified ingredients.  Certified Vegan: This seals means that the product has not been tested on any animal and does not contain any animal products or by-products.  EcoCert: This is a European certification that indicates the formula is made up of at least 95% plant-based ingredients, contains no GMOs and has not been tested on animals. This seal also denotes that the packaging is biodegradable or recyclable.  NPA: Stands for "Natural Products Association" and the seal stands for formulas made up of only (or almost only) synthetic-free ingredients. None of the additives in products labeled with this seal can pose suspected human health risks. No animal testing allowed. All packaging must be "environmental sensitive".  EWG Verified: Stands for "Environmental Working Group" who has created a list of over 1000 unacceptable substances or chemicals of concern. If you see this seal, the product does NOT include anything on this list.  Leaping Bunny: This bunny icon stands for no animal testing on any of the ingredients listed in the finished formula.  Made Safe: If you see this seal you know that the product does not contain any known "toxicants". They look at how the formula is made and where the ingredients are sourced. Ingredients are screened using a proprietary database.  Fair Trade: The Fair Trade Certified seal means that one or more of the ingredients in the product were produced and traded in accordance with Fair Trade USA's standards. The seal does not signify that the product was grown only by small-scale farmers and traded directly. Compliance with the standards is verified. Downloadable PDF - courtesy of DannyTheCoach
 Foods that naturally remove toxins from your body
Eliminating or removing toxins from the body is an important thing to do to maintain your body to stay healthy. The body is often conceded toxins as a result of an unhealthy lifestyle or unhealthy food consumed. Or via bad habits such as alcohol consumption and smoking habits. These toxic substances can harm the soft organs in the body if left unchecked. Also, the toxins can weaken the immune system. By removing the toxins the body will become fresher and healthier as well as the immune system will be stronger. 5 great ways to remove toxins from your body naturally:
14 foods that naturally Remove toxins from body
As always, these are just suggestions. Please use your own good judgement when trying these out. Always listen to your body and stop immediately if you don't feel well. Contact us if you have any health related questions.  Why You Should Stay Away From Them
Resisting the push to drink that soda pop or eat those greasy chips can be tough, especially if you have grown accustomed to eating these highly addictive foods as part of your normal diet. But once you understand a little bit more about how these and other processed foods affect your mind, body, and even your soul, it becomes easier to make healthier food choices that improve your being rather than sap it. Below are nine motivating reasons how to possibly cut processed foods from your diet for good:
This great info is present by Natural News - click here to see the source.  Here something a little different for breakfast. Instead of grain/toast,...
Happy "different" breakfast.  Do you have constant pain or do you know someone who does? Are you fatigue all over your body for months at a time? Do you lose sleep because of this feeling of exhaustion? Are you developing headaches? Do you suffer from cognitive problems such as forgetting names or mixing them up? These could be symptoms of fibromyalgia. So what is fibromyalgia really? It's a chronic pain condition that is said to be caused by an abnormal response to stress. It's a muscoskeletal pain and tenderness all over the body. The common signs of fibromyalgia are overall pain & tiredness, restless sleep, numbness, higher sensitivity, irritable bowel syndrome (IBS) and muscle spasms, not being able of focusing on mental tasks, disorientation and short-term memory loss. Many have difficulty or are completely unable to perform daily tasks. There is no particular test for this condition and symptoms may be similar to other ailments. There is no known cure but there might be ways to reduce the symptoms and manage the flare-ups. And all that without dangerous pharma drugs. Making lifestyle changes to control fibromyalgia is HUGE. Once a person is diagnosed, unfortunately, most conventional doctors will most likely prescribe pain meds, antidepressants and muscle relaxants. But be careful with these drugs as we all know they come with a plethora of side effects. Just to name a few: antidepressants could increase your risk of developing mania and bipolar disorder. Here a few holistic methods to help alleviate fibromyalgia pain:
Diet for Fibromyalgia Remember that fibromyalgia is not a specific illness. It's more like a symptom complex. Everybody is not the same. What works for one person might not work for another. The best thing to do is to keep a food log or diary. Write down everything you eat and how you feel a few hours later. That way you can differentiate foods that have different effects on your body. Some general tips are listed here:
If you need help figuring out what you could do, contact us today.  Here a quick summary what adrenal glands do, their job and how to possibly prevent adrenal fatigue:
Humans have 2 adrenal glands that are located above each kidneys. They're part of the endocrine system and secrete over 50 hormones, such as aldosterone, cortisol and adrenaline. In fact, our Hypothalamic-Pituitary-Adrenal (HPA) axis is the system responsible for the management of stress. And that's stress from any source:
Chronic stress can result in HPA axis dysfunction, aka "adrenal fatigue" or "adrenal exhaustion". Healthy adrenal functioning is very important for your optimal health. Herbs are not the only way to protect and support your adrenals and may not be the most ideal strategy but they certainly can help during stressful times. The best treatment is a whole-body, natural & holistic approach. We need to review your excess stress level and unhealthy lifestyle habits. We need to review your overall diet and what you put into your body. We should know by now that food is medicine, no matter how frequently the medical community fails to recognize this detail. Contact us today to figure it out. We can help you put it all together. Sources: Dr. Mercola & Dr. Axe articles. |
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