Chitika

Monday, July 30, 2012

10 tips for a healthy lifestyle

by Rosalind Ryan


Sometimes it can feel as though eating a healthy diet, getting enough exercise and finding the time to find yourself is impossible. But learning to live a healthier lifestyle is easy when you change one small thing at a time. 

1. Let it beet

It sounds bizarre, but beetroot could be a secret weapon against high blood pressure. The condition is a major cause of heart disease and stroke, but many people aren't aware they have it as it has no symptoms. Now, researchers from Barts and the London School of Medicine say drinking 500ml of beetroot juice could dramatically reduce blood pressure after just one hour. So drink up the pink stuff.

2. Think outside the box

Us lazy Brits will spend 17 years of our lives on the sofa, with seven years of that devoted to watching TV. Next time you hear yourself say, "I haven't got time to go to the gym" or you opt for ready meals because you're too busy to cook fresh food, think about switching off the box and doing something healthy instead.

3. don't take the biscuit

It may be a good idea to steer clear of the biscuit tin before you go shopping. A team from the University of Singapore recently discovered that the smell of chocolate chip cookies could make women splurge on unnecessary clothes when they hit the shops. The smell activates the part of your brain that wants instant gratification, although that's no excuse for maxing out your credit cards.

. Embracing good health

Giving your partner a hug doesn't just warm the heart, it can protect it too. A study by the University of North Carolina in 2005 found that hugging your other half for 20 seconds could lower blood pressure and reduce levels of the stress hormone cortisol. High levels of cortisol have been linked to heart disease and other conditions such as diabetes.

5. Pouring salt on the wound

We eat around 9.5g of salt a day, but the Government wants us to cut this to no more than 6g, as high levels of salt can push up your blood pressure, raising your risk of cardiovascular conditions. Many food labels only list salt as sodium however, but you can do a simple sum to work out their real salt content; just multiply by 2.5. So 0.8g of sodium becomes 2g of salt.

6. Sunny side up

Get outside in the sunshine for a natural boost. The sun's rays on the skin help your body produce vitamin D, which has been shown to fight heart disease, depression, osteoporosis and even some types of cancer. There's not a lot of sun around at this time of year, so make the most of it when it does appear!

7. One is the magic number

One of the largest studies into diet and cancer – the Europe-wide EPIC study – found that eating just one extra portion of fruit and vegetables a day could cut your risk of dying early from any cause by 20 per cent.

8. Holding back the years

Add 14 years to your life by following four very easy principles; don't smoke, take regular exercise, drink sensibly and eat five portions of fruit and veg a day. These simple steps can have a huge impact on your life expectancy, say scientists from Cambridge University. If you only manage one thing, give up smoking as the study found this had the biggest impact on your health.

9. A step in the right direction

Previously, experts thought taking 10,000 steps a day was enough to control your weight, but a world-wide study has just established that women up to the age of 40 and men up to 50 need 12,000 steps a day to help shift that middle jiggle. Invest in a pedometer to make sure you're hitting your target.

10. Laughter is the best medicine

Become a glass-half-full person! Studies have found that those with a positive attitude suffer less from conditions such as heart disease. Find something to laugh at every day to give your feel-good hormones a boost.

Here is a list of our links.


Friday, July 27, 2012

Benefits of Eating Fruits

By Kevin Pederson


Fruits, goldmine of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it's much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.

Apple - Round fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.

Bananas - Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.

Cherries - small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.

Figs - Eaten either dried or fresh, figs contain vitamin A, C, folate and niacin. A small sweet fruit full of small seeds.

Kiwi - A rich source of vitamins A, C, E, B - complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.

Lime - Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. Juice of lime is good for detoxification and has antioxidant properties.

Peach - Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness contains a rough stone. Always to be picked and eaten ripe.

Orange - A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine.

Plum - soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates, low in fat and calories. An excellent source of vitamin A, C, calcium, magnesium, iron, potassium, fibre and free of sodium and cholesterol.

Papaya - A melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.

Pear - A sweet juicy yellow or green fruit with a rounded shape narrow towards the stalk. Best eaten at room temperature, pear contains kalium and riboflavine. It is good for skin and contains plenty of fibres.

Strawberry - A triangular shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has high content of sodium and iron. It helps in whitening of the teeth. Used to relieve rheumatism.

Watermelon - a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fibre and iron.

 

 

 

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Wednesday, July 25, 2012

How Bad Is Junk Food For Your DNA?

By Raluca SchachterWake Up World


If we all dropped dead after eating junk food, the message would have been loud and clear: DO NOT INGEST! But this is one of the things we probably have to learn the hard way. Many people these days struggle through a long time of  sickness, being plagued with low immunity, high toxicity, and a wide range of metabolic imbalances. Most likely they will have to leave this world in a hospital, after a long addiction to medical drugs and doctors.

In the Aboriginal tribes on the other hand, the elderly leave their community and go alone to die in the wilderness when they “feel” it’s time to go. Just like that, on their own feet. Decent. Proud. Simple. Peaceful. In perfect harmony with Nature.

Most modern, “civilized” people refuse to make and acknowledge any connection between the food they ingest, their lifestyle and their health. And they can do that because the effects of poisoning our bodies are as cumulative as they are most of the times delayed.
 When you store enough toxins to build up cancer in your body, the first thought that comes to mind is  ”I have to kill it“, NOT  ”The food I ate and the lifestyle I had were bad, I have to start all new and heal my body and mind“. As you see, the focus is mainly to “kill” something external, a diseases that fell on our heads with no reason, out of nowhere (like conventional medicine likes us to believe) and NOT internal, based on our own actions and choices.

This mentality allows it to easily find excuses that validate our eating behavior, with no regard to the massive negative effect the junk food industry has on the human race. And processed, toxic food can come in many forms and sizes: from packaged dinners, “cardboard” cereal boxes, factory raised meat, pasteurized conventional dairy, GMO foods, to candy and even eating un-sprouted, un-soaked, and un-fermented grains, legumes and nuts.

Some of us have awaken and now see the connection. They see and understand that you ARE what you eat…

But have you ever wondered…”How bad is it, really, to eat junk food?”

To put it simple, it goes down to your DNA. Here are the scientific facts:

1. The connection between FOOD and ALTERED GENES in humans


What we eat and what we are exposed to in our environment directly affects our DNA and its expression. Epigenetic factors (“beyond the control of the gene”) are directly and indirectly influenced by the presence or absence of key nutrients in the diet, as well as exposures to toxins, chemicals, pathogens and other environmental factors.

The “genetic material” a mother transmits to her baby is made up of very complex factors, but they all come down to the answers to these simple questions: What did the mom eat? What was her lifestyle? What were her health problems?

In her book “Deep Nutrition“, Catherine Shanahan, MD talks about how genes are affected by the foods we eat:

Epigenetic researchers study how our genes react to our behavior, and they’ve found that just about everything we eat, think, breathe, or do can, directly or indirectly, trickle down to touch the gene and affect its performance in some way. (…) Not only does what we eat affect us down to the level of our genes, our physiques have been sculpted, in part, by the foods our parents and grandparents ate (or didn’t eat) generations ago. (…) (1)

In 2005 scientists from Spain that study epigenetics showed why twins with identical DNA might develop completely different medical problems. And this is very important because conventional medicine wants us to believe that many diseases are out of our own control, that beautiful and healthy people are just a matter of luck and genetic chance.

The study showed that “if one twin smokes, drinks and eats nothing but junk food while the other takes care of her body, the two sets of DNA are getting entirely different chemical “lessons” – one is getting a balanced education when the other is getting schooled in the dirty streets of chemical chaos. ” (1)

So genes actually make very intelligent decisions guided in part by the chemical information in the food we eat. Food is the primary way we interact with our environment and it CAN alter genetic information in the space of a single generation. Researchers have become to understand that DNA has been programmed at some point in the past by epigenetic markers that can turn certain DNA portions on or off in response to certain nutrients.  If, for example there is no enough calcium and vitamin D in the body, the genes remain “dormant” (turned off) and less bone is built in the body, until the specific nutrients are again available. A “forgetful”, “dormant”, “turned off” gene can be “retrained” to function normally under the right environment.

The anthropologic literature is full of evidence and discoveries that link skeletal modification over time to dietary changes. Narrow face, small jaw, crooked teeth, thinned lips, thin bones, flattened features can be all observed in modern generations. And disproportionality disables the body’s ability to function properly.

2. Gene mutation and Methylation


It is estimated that 49% of the general population has an under methylation gene defect. They cannot detoxify well. “More than any other molecule, methyl groups are involved in the healthy function of the body’s life processes, and more than any other molecule, the lack of methyl groups for methylation is involved in chronic, degenerative diseases, autoimmune concerns, hormonal processes and neurotransmitter balances.(…)

The onslaught of cellular damage has only increased in the past ten years. The toxic environment damages cellular function deep within the cell’s epigenetics. Ionizing (x-rays, mammograms) and non-ionizing (cell phones, airport scanners) radiation damage DNA. Genetically modified food damage DNA more and more every day as Round Up Ready genetically modified (GMO) toxins are being incorporated into infants DNA around the world.” (2)

How do methyl groups get damaged?

Poor nutrition along with stress, free radical damage, lack of vitamin B 12 and folic acid and exposure to environmental toxins all damage methyl groups. Methyl groups also decline with the aging processes.

Why are methyl donors so important?

Our bodies conduct a billion methylation processes every moment of our lives! Methyl groups keep every cell doing its correct job for the good of the whole according to the body’s innate intelligence. (2)

They unlock the resistance to healing by supporting the cells with nutrition required for them to heal themselves. All genuine healing is within the cell.

The body uses millions of methyl groups to turn on the stress response according to the laws of Nature. But if a person does not have sufficient methyl donors, that person won’t be able to turn off the stress process anymore.

In a cellular methylation process called DMA Methylation, methyl groups attach to cromosomes and deactivate certain gene sequences so we don’t express them. This includes deactivating disease processes, viral genes and other deleterious elements that may be introduced to a person’s genetics. (2)

Methylation helps convert dangerous molecules to ones that the liver, gall bladder, and kidneys can eliminate.

Excessive weight gain and the inability to lose weight is a cellular issue – one involving inflammation, the cell membrane, anti-oxidants and… methylation!

3. The connection between FOOD and ALTERED GENES in animals


Our ancestors chose their food in terms of : good soil, healthy animal, freshly picked. It was not the cheapest, the fastest or the most convenient. And this was the reason they kept themselves healthy and thriving, staying connected to their land.

Not the case these days anymore. A surprising conclusion was drawn in a study published in the British Journal of Nutrition regarding conventional fed chickens versus organically fed chickens. It seems that organically fed chickens develop a different process of gene expression in their small intestines than that of chickens which get conventional feed.

“The result is that the genes responsible for creating cholesterol have a higher expression in organically fed chickens, yet these birds do not have elevated blood cholesterol levels. Researchers were surprised to discover that simple differences in cultivation methods can have such a drastic outcome in how chickens process their food and express it in their genes. Dr. Astrid de Greeff from Livestock Research and her colleagues came to find that 49 genes ended up regulating differently in the organic group.” (3)

As you see, you might not feel the negative effects of junk food today or tomorrow. You might even be one of the lucky ones that have stronger, healthier genes and feel relatively ok until later in life. But in the end, that doesn’t mean you and your future generations will be immune to the explosion of Franken-foods that flooded the world and are ingested every day. The old excuse “my grandma lived to be 90 and smoked and drank her whole life, I can do the same” doesn’t apply anymore, and now you know why. Because she already passed down poor genetic material determined by her lifestyle. It can’t get better from there.

Article References

1. Shanahan, Catherine. Deep Nutrition

2. Tips, Jack. Methylation: The Molecule That Unlocks The Body’s Healing Response

3. Huff, Ethan. Organic Chickens are Genetically Different

4. Sikkema, Albert. Organic feed influences gene expression in chickens

5. Choi, Sang-Woon and Friso, Simonetta. Epigenetics: A New Bridge between Nutrition and Health

 

About the Author

Raluca Schachter is a passionate Nutritionist and Metabolic Typing Advisor®, with a background in both nutrition and communication/PR. She believes in traditional, unaltered food, ancestral wisdom, sustainable farming and living. Raluca was able to naturally reverse chronic health conditions she was struggling with most of her life, and now uses her knowledge to help as many people as possible do the same. Her health programs and diet plans offer a very unique and comprehensive approach to health, where individual nutritional and biochemical requirements are firstly met using specific nutrients and foods that each metabolism thrives on. This approach reveals why and how ‘one diet/herb doesn’t fit all’ and why ‘one man’s food is another one’s poison.’ Raluca currently resides in Garden Grove, CA and offers her services for local and distance clientele. For more information visit her website and blog guide2health.net or join Raluca on Facebook

 

Tuesday, July 24, 2012

The Ten Rules of Healthy Snacking

by Lisa Wendall - Eating Well

We all love a good snack: Something to hold us over between breakfast and lunch. A quick pick-me-up when we hit that 3 p.m. slump. And, of course, dessert after dinner. If we don't choose the right types of snacks, though, these between-meal treats can cause us to pack on the pounds, feel sluggish and sick, and, ironically, develop cravings for more of the same. 
But when done right, snacks can be a secret weapon against weight gain and unhealthy habits. Here's what you need to know about eating more, weighing less, and getting a handle on nutritious (and satisfying) snacking. 

1. Count the Calories 
"Snacks can make or break your diet," says New York City-based nutritionist Rachel Meltzer Warren, R.D. "For most people, if you eat your meals three to five hours apart then you really don't need snacks to tide you over. But if you go for long stretches between meals -- or tend to feel ravenous when you get to dinner -- then eating a well-balanced snack can really help." 

The right amount of calories in a snack depends on your daily caloric needs, how active you are, how often you snack, and how many calories you take in at each meal. But a good number to shoot for is probably between 150 and 300, says Meltzer Warren. 

2. Choose Combos Wisely 
"The perfect snack has some carbs for quick energy, and some protein to keep you satisfied until your next meal," says Meltzer Warren. "Bonus points if you choose a snack with some fiber as well, since that will help you feel full and keep you from turning your snack into a fourth meal." 

She suggests pairing foods like an apple or pear with a  yogurt or  some whole-grain cereal sprinkled in. 

3. Watch Portion Sizes 
Hundred-calorie snack packs are convenient and help prevent overeating, but they can still contain unhealthy food loaded with trans fats, preservatives, and high-fructose corn syrup -- not to mention, they use a lot of unnecessary packaging. (Plus, research has shown that people tend to eat more than one pack anyway, thus defeating their purpose!) 

Instead, make your own snacks from natural, whole foods whenever possible. Leftovers can be a great source of afternoon nibbles, but watch the portion sizes: Shoot for 1 ounce cheese; 2 to 3 ounces fish; 3 or 4 pieces of dried fruit; or 1/4 cup nuts. 

4. Eat Frequently 
Several small meals or snacks throughout the day can keep your blood sugar stable and keep your metabolism running at its most efficient, which, in turn, can help keep your body from holding onto excess weight. 

It can also keep you clearheaded and focused; you'll avoid that ravenous feeling between meals, or the "food coma" feeling that comes from stuffing yourself at lunch or dinner. (Which, incidentally, you'll be less likely to do if you've had a mid-morning or mid-afternoon snack.) 

5. Be Proactive, Not Reactive 
Figuring out your "hunger clock" will help you preempt strong cravings. What time do you start calculating the number of feet to the pizza place on the corner, or start feeling grumpy and distracted? If it's 11:30 a.m. and 4:30 p.m., plan your snacks for 11 and 4. 

"For most people, it's the afternoon-into-evening time when things start to fall apart," says Keri Glassman, R.D., author of "The Snack Factor Diet." "If you are going to make just one change, add an afternoon snack." Timing your snacks will keep you clearheaded enough so that you don't succumb to the notion that Baby Ruths are good for you because they have nuts in them. 

6. Know What You're Eating 
Many people deny their hunger and treat snacking as a naughty indulgence. When people are trying to avoid eating, they end up not eating as healthfully, says Glassman. 

"They'll go for the vending machines or start eating out of a pretzel bag because they think it's not 'real eating.' Meanwhile, they've taken in 400 calories worth of pretzels when they could have had half a tuna fish sandwich for half the calories and been more satisfied. But in their minds, a tuna fish sandwich counts as real eating." 

7. Don't Forget About Drinks 
Mindlessly consuming liquid calories is one of the easiest ways to blow a healthy eating plan: An afternoon gourmet coffee drink or 20-ounce soda can be just as detrimental to your diet as a cupcake or a brownie -- and chances are, it's got little redeeming nutritional value. 

Beverages can also play a positive role in your snacking strategy, however. Often, what you think is a hunger pang might just be a sign of thirst. Try sipping water with lemon to see if your cravings subside. Herbal Teas, may help rev your metabolism and help you burn calories more efficiently. 

8. Snack Smart On the Go 
Even if you're pressed for time, you can still snack smart. Skip vending-machine fare and pick up a pack of nuts, wasabi peas, or dehydrated soybeans -- or pack carrot sticks and celery with a small container of hummus, baba ghanoush, or caponata. 

9. Eat Before Events 
"The right snack at the right time can do a lot of good," says Meltzer Warren. "I always recommend clients eat a smart snack before heading out to a wedding or another event where copious amounts of good food will be served. Doing so helps keep your hunger in check, which will keep you from overdosing on hors d'oeuvres." 

It's also a good idea to always have something to eat before you go grocery shopping, she adds. "Food shopping hungry is a fast way to get all sorts of things you don't need in your cart!" 

10. Travel with Food 
A vacation can set off a dietary bender that leaves you feeling greasy, lethargic, and a few pounds heavier by the time you return home: You're faced with different (often less healthy) food options, you're in a more indulgent mind-set, and your regular eating routine is totally off-schedule. 

But planning ahead can help keep you relatively on track, so you can save your indulgences for those truly rewarding situations. Pack healthy snacks for airplane flights. Take a cooler along on road trips. And if you're staying in a hotel, request a refrigerator so you can store fresh fruit and vegetables. 

 

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Monday, July 23, 2012

Health and Fitness Guidelines for Kids

by Michelle Jones


Easy Diet Guidelines for Kids to Avoid Excess weight and Diseases




Today, more children than ever are overweight. In many situations not only are overweight children significantly becoming overweight and many even die. Here we will arrive at some simple guidance on providing children, to motivate excellent dietary routines so that they are satisfied and balanced.


If you are a parent or guardian, you are accountable for your kid food intake. You need to practice them in excellent routines at a beginning age to avoid issues as they develop.  The products that you use are crucial as they can, sign-up your kid against obesity and sickness.
Here are techniques for providing your kid's fitness and joy:




1. Eat Breakfast




Regarding baby is worried this is the most essential food of the day. Create sure they eat grits or unsweetened cereals and organic yogurt to set them up for the day.
2. Prevent consuming between meals




The creation of a kid when they have to eat is a must. Do not nourish them satisfied or when burdened that could mix up a kid on fun to eat.


3. Do not use meals as a prize


This causes the above, if your kid does something excellent do not compensate with meals. Not only do they think they should eat, it also undermines their go what the meals really is. They do not eat just for fun.


4. Food and dullness


It is very easy when you're outside with children and there is a wait for the practice or bus to keep them by simply providing meals to keep them quite. This is cons-productive; redirect their interest to other ways.


5. Snacks and balanced meals


Of course, all children are worthy of treatment and should appreciate it, but that's exactly what it should be fun and not a normal concern they get all time. When planning meals of the, you should consider their preferences, but be sure to give meals that is as organic and balanced as possible.


Fried meals, snacks and all meals high in sugars must be given in control. In loaded meals rather than a dark delicious treat every day, do it once per week’s time.


 

 

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Friday, July 20, 2012

The Importance of Breakfast


By Timothy Reddy


Numerous studies emphasize the importance of breakfast.

The concept is promptly confirmed by doctors and media reports; there is serious diet that does not provide one. Nevertheless, data in hand, a good percentage of Italians do not skip this important meal. Another good percentage, while making breakfast regularly, relies on incorrect dietary choices.

Why is breakfast so important?

The concept is simple: those who do not have breakfast in the morning are brought to eat more during the day, with the risk of exceeding their daily calorie intake and getting fat.

A nutritious breakfast will get you started each day with vitality without getting tired and hungry at lunchtime. And 'scientifically demonstrated that people who skip this important event with health has more difficulty concentrating during the morning. Not only that, the next binge at lunch, also negatively affects the performance in the afternoon due to excessive overhang insulin and digestive big commitment.

A nutritious breakfast helps to awaken and to accelerate the metabolism of the body, giving that extra burst of energy needed to face the day with the right spirit.

If you're in a hurry in the morning and do not have time for breakfast try to prepare what is needed the night before or eat something when you go to work.

What to eat?

Now that we have stressed the importance of breakfast food daily balance is time to wonder what to eat. According to the Italian tradition of  yogurt, toast, fresh fruit and jam, are the basic ingredients of the breakfast.

But there is another food that in the last two decades has increasingly taken place on our tables: the brioche.
Unfortunately, it is one of less healthy foods in absolute because of the frequent use of hydrogenated vegetable fats. The low satiating power and high-calorie makes it entirely unsuitable for those who follow a strict diet.

For breakfast try to eat fruits...

Fruit: a good food to eat for breakfast. Provides vitamins, antioxidants, fiber and helps restore carbohydrate reserves. Does not tire the ' digestive system and stimulates the body's detoxification process and during the night is highest.

Fresh Fruit juice: refreshing, rich in antioxidants and minerals is an excellent choice for breakfast. But do not confuse it with the poor sugary sodas and fruit-rich dyes, preservatives, sugar and dairy products. 

Here is a list of our links.


Tuesday, July 17, 2012

7 Tips for Lowering Your Salt Intake

by Stephanie Adrews

Ever wonder why store-bought frozen pizza or grandma’s beloved canned-soup-based green bean casserole tastes so good? The common denominator in these favorites and many other processed foods is salt – and lots of it.

Eating less sodium can help lower blood pressure in some people, reducing their risk of heart disease. While sodium is something we need in our diets, most of us eat too much of it. Some of the sodium we eat comes from salt we add to our food or from processed foods we buy from the grocery store. The American Heart Association recommends consuming less than 1500 mg of sodium each day.

Use these tips to reduce your salt intake:

Put Away the Salt Shaker

The household salt shaker is an important contributor to daily salt intake. In many homes, salt is added to a recipe, more salt is added "to taste" during cooking, and still more salt is added when food reaches the table. While there is usually nothing wrong with adding the specified amount of salt to a recipe, resist the temptation to add salt afterward. Instead, consider replacing your salt shakers with small bottles of salt-free herbs and spices. Most spice companies now make small bottles of mild herbs and spices designed as salt shaker replacements. Large grocery stores often have their own house brand or generic versions, as well. Garlic powder, rosemary, thyme, dill, and paprika are all flavorful and healthy salt substitutes.

Go Cold Turkey — Almost

The more salt you eat, the greater the potential rise in your blood pressure — so people with hypertension should consume no more than 1,500 mg of sodium a day. One surefire way to reduce your intake: Take the saltshaker off the table, and try not to add salt to foods you prepare at home. If you miss the flavor, experiment with some of the salt substitutes on the market. When you do use salt, use a coarser salt with less sodium per teaspoon, like kosher salt and certain coarse-grain sea salts.

Be a Label Reader

When you’re comparing nutrition labels on products at the grocery store, make sure you check the sodium content too. All nutrition stats are listed per serving, so if you eat more than one serving, you’ll need to make sure you calculate total sodium accordingly. As a general rule, look for entrées with no more than 800 mg sodium and snack foods with no more than 200 mg — and of course, the lower the better. Go out of your way to buy brands that offer low-sodium varieties, especially when it comes to canned goods.   

Go Easy on Salty Condiments 

This list includes deli and processed meats (like bacon, sausage, and hot dogs), canned soup and broth, canned vegetables and beans, pickles, frozen entrées, and salty condiments like soy sauce, ketchup, and bottled salad dressing. When you do use these foods, eat them sparingly or look for “reduced sodium” varieties. If you’re lucky enough to find “no salt added” versions of canned beans, tomatoes, and other products on this list at your supermarket, you’re totally in the clear.

Buy Fresh Foods

All processed food contain a lot of salt. While some is a necessary part of the preparing process and helps to keep foods fresh, the majority is unnecessary. Prepared foods are often oversalted to compensate for the destruction of flavor that happens when the foods are subjected to preparation and packaging. Choosing fresh fruits and vegetables over their frozen or canned equivalents can reduce average daily salt intake by more than 15 percent. While there is a perception that fresh fruits and vegetables are more expensive than their pre-packaged counterparts, several nationwide studies have shown that this is not true. While exotic or non-local items are often expensive, locally available, in-season produce is often very inexpensive.

Dine In

Restaurants (fine dining, chain, and fast food) are notorious for pouring on the salt. A single restaurant entrée can easily dish out more than 4,000 mg sodium (that’s almost triple what someone with hypertension should have!). Dining at home more often will make a significant dent in your sodium intake, and, in all likelihood, cut back on your calories and saturated fat too. Make dining out a special treat; your blood pressure, waistline — and wallet — will thank you.        

Eat Low-Salt Snacks

Indulging in certain popular snack foods — like chips, pretzels, crackers, and snack cakes — tend to be a major reason why people consume such high sodium levels in their diets. Purchase low-sodium brands of these foods, or take it a step further and choose naturally low-sodium snacks like yogurt, fresh fruit, cut-up vegetables, and unsalted nuts and seeds. As a bonus, these snack options satisfy your appetite better and leave you feeling much more energetic during your busy day. 




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Monday, July 16, 2012

A Brief Guideline to Nutrition and Disease Prevention

By  Tony Smeer


Eat to live, not live to eat. This is a key element to help us look better, feel better and live longer.

 

If you want to be able to prevent, avoid, control or reverse the disease's life, you need good nutrition for all life. Exercise is also necessary, but the conduct of its own will not work without good food and good nutrition. If you want to lose weight and keep it off, you need to lose weight naturally and healthily - you need to nourish life. Nutrition is not something that only comes with a meal. It will be of no use because the kitchen is not a job you'll ever retire from. We need food for the rest of our lives. The food must be really good for us. When you eat well, enjoy the occasion, which gives us pleasure and joy.So do not think you should be full of cooking food nutrients so that makes you and your family happy and content, provides the nutrients you need, and protects against diet-related diseases and lifestyle.



Retaining Nutrition in Cooking

Nutrition for Life is about learning to cook losing nutrients, and they are good to help keep the nutrients in foods is cooked. Before then, however, you need to understand how you can lose a lot of nutrients in the meals only way to prepare and cook food. If you are certain foods peeling, boiling, steaming vegetables cooked in fats and oils or added too in the microwave, you may unconsciously lose a lot of nutrition in your food or your family's meals to prepare.

 

Modern medicine tries to encourage rather than alleviate disease prevention proper healthy diet. Doctors also instituted a practice of prescribing drugs and medicines to try to treat the symptoms, unlike the cause of health problems.

 

Nutrition for Life is about how to apply the methods to get the right nutrients in our diet, so you can effectively and significantly lower risk of contracting certain diseases. You also want to eat and enjoy your food without worrying about calories. 

 

Disease prevention lifestyle

 

The key to life is the prevention of disease. Period Blockages of the arteries, for example, to a certain percentage can be reversed with the regime. Although when the blockage of the arteries is very high, the person needs a heart bypass. If you are at risk for these diseases or who already suffer from anyone that you’re key will get better is to be able to get good nutrition from your food. What you eat is important, but how you cook, it is equally important!

 

Nutrition for Life is the key to health, natural weight loss and permanent, not to be tired all the time, premature aging, prevention, back and repair the untold symptoms against all forms of diseases style of life.





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Friday, July 13, 2012

7 Best and Worst Foods for Diets

by Stacy Andrews

After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Read on to learn which items should fill dieters' shopping carts--and which should always be avoided. 

THE BEST


Best: Walnuts 
Walnuts contain omega-3 fatty acids, which protect your heart and boost your brainpower. 

Best: Almonds 
The monounsaturated fats and vitamin E in almonds work together to cut cholesterol. 

Best: Macadamia Nuts
 

In addition to containing healthy fats like other nuts, macadamias also pack in an extra dose of filling fiber. 

Best: Yogurt
 

Yogurt is a good source of calcium, plus probiotics for gut health. Go for the Greek variety: It boasts all of the benefits of regular yogurt plus double the protein. 

Best: Blueberries 
All fruits are great for diets thanks to their water content and key antioxidants and vitamins. Blueberries, however, are a true standout--studies show they may help rev metabolism and lower blood pressure. 

Best: Whole Grains
 

Whole grains are packed with fiber, iron, and vitamin B. 

Best: Leafy Greens 
All vegetables are low in calories, chockfull of vitamins and nutrients, and high in fiber. Leafy greens like spinach, kale, and collards are nutritional powerhouses. They have close to zero calories per serving and give you a dose of bone-building calcium. 


THE WORST 


Worst: French Fries 
Potatoes aren't great for you to begin with; adding salt and deep-frying them strips them of any value they may have had. A typical medium-size portion at a fast-food restaurant contains 410 calories and 18 grams of fat. 

Worst: Red Meats
 

Though red meat can be healthy in moderation, the correlation between red meat consumption and weight gain in the Harvard study was undeniable. If you choose to indulge, avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks. 

Worst: Processed Meats
 

Most contain nitrates and are very high in saturated fat. 

Worst: Potatoes
 

Potatoes are often fried or covered with butter, sour cream, or sugary ketchup. People rarely eat plain potatoes.

Worst: Refined Grains
 

Refined grains have been stripped of nutrient-rich bran and germ. 

Worst: Soda 
You may be surprised to learn that in addition to waist-widening sugar and calories, soda contains flame retardants and may fatten up organs. 

Worst: Fruit Juice
 

Something with "fruit" in the name may lead you to believe it's healthy, but most fruit juices are far from it, with just as much sugar as soda. Here are the unhealthiest juices in America.

 

 

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Wednesday, July 11, 2012

What We Pay Attention To

by Lori Deschene


Have you ever suddenly stopped yourself after realizing you’d been dwelling on something insignificant for way too long?

Maybe it was something that didn’t go right in your day, or something mildly offensive that someone said. Whatever it was, it was something you knew wasn’t a big deal in the grand scheme of things, and yet you felt a need to mentally rehash it over and over in your head.

I’ve done this many times before. Though I know it’s draining and not even slightly productive, it sometimes it seems like a proactive way to “fix” or “solve” something that somehow felt wrong.

I suspect it’s also a means to reinforce to myself that I am right and didn’t deserve to be slighted, because rehashing a perceived offense is essentially passing judgment over and over again.

A while back I realized that every time I give power to the little things that might seem bothersome—when a stranger flips me off on the road, or someone doesn’t return my email right away—I am choosing to be that unproductive, anxious energy.

Every time I get caught up in my need to feel liked and respected, and my indignation over feeling that I’m not, I am choosing to be the fear of being mistreated.

Thinking isn’t just an activity—it manifests as a state of being.

As the Buddha said, what we think, we become.

Now I’m not suggesting we should swallow our feelings on events big and small in fear they may somehow define us.

I’m suggesting that we question the thoughts that create our feelings so that we don’t let them consume us—especially when we’re creating drama and unease over something we may not even remember in a few days’ time.

We spend so much of our time focusing our attention on things that don’t really serve us, when the thing that would serve us the most is to focus our attention inward.

If we can observe and understand how our thoughts are impacting us, we can change who we’re being and how we’re experiencing the world.

It starts with a simple realization: We can feel free and present—and be open, here in this moment—if we choose to release the little worries that stand in the way of that.

 

 

 

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Tuesday, July 10, 2012

How to Be a More Grateful Person

By Tonya Emmons

Everyone wants to live a joyful life. But how can we achieve it? How can we live a joyful life despite the not-so-good things that occasionally happen in our life?

An important key, I believe, is being a grateful person. If you are grateful, you will see the world differently. You will see that there are always good things behind everything that happen. You will realize that your life is wonderful, and you will be joyful.

To help you be a grateful person, here are 10 simple tips you can do:

  1. Realize how rich you are
    Often we think that we need more and more money. This, probably, is one of the main reasons that makes us difficult to be grateful. But do you realize how rich you are now? Just go to Global Rich List, enter your annual income, and see the result. Chance is, you are richer than billions of other people. In fact, you most likely sit in the top tier of the world’s richness ranking.

  2. Realize what a healthy and prosperous life you have
    Life expectancy in most of the human history is only 20-35 years. And most of those years were spent in diseases, poverty, and misery. Only in the last century had human life expectancy increased significantly to the current average of 67 years.
    Not only that, your standard of living today is much, much higher than almost all people in the history of the world. For example, even kings in the past could not match your convenience in traveling today!
    It is estimated that there are 106 billions people who have ever been born on earth, with 6 billions are living today. Combined with your answer in point 1, I would say that you are healthier and more prosperous than 99% other people in the human history! You are in the top 1% of the healthiest and most prosperous people ever born.

  3. Realize what a blessing it is to live in peace
    No matter how rich and healthy you are, life will be full of fear and misery in the time of war. Can you imagine being in the midst of a city bombarded with bombs? Can you imagine being on the spot in Rwandan holocaust? It’s a nightmare. Living in peace is a great blessing which by itself deserves your sincerest gratitude.

  4. Open your eyes to see the good things in your life
    We tend to see the bad things that happen in our life but overlook the good things. What a pity. Open your eyes and be observant of those good things. Even small things matter. If someone calls you a friend, that’s something you should be grateful for. If a child smiles to you, that should remind you that hope is always here in this world.

  5. Maintain a “good things” journal
    Take one step further and write the good things that happen in your life in a journal, especially those which impress you. When life looks dark and it’s difficult for you to be grateful, open and read your journal. You will soon realize the wonderful life you have and you will get new strength to overcome your problems.

  6. Understand that there are positive things behind all the bad things that happen
    This might be difficult for some people, but I firmly believe it. At the very least, bad things give you valuable lessons you should be grateful for. When you have this mindset, it’s not difficult to see the good things you could get out of something bad. This way you will always have reasons to be grateful.

  7. Have a special session of gratitude
    Understanding that you should be grateful won’t help much if you don’t put it into practice. Allocate special time for your “session of gratitude” even if it’s only 5-10 minutes a day. Think about the good things that happen in your days and express your gratitude.

  8. Meet positive people
    You will be like the people you gather with. It’s hard for you to be grateful if the people you meet all the days are negative people. Surround yourself with positive people who themselves are grateful people, and it will be much easier and natural for you to be a grateful person.

  9. Focus on giving
    You will be grateful if your mind focuses on what you have rather than what you don’t have. By giving, your mind will focus on what you have rather than what you don’t have (you can’t give something you don’t have, can you?). Most people focus on receiving which makes their mind focus on what they don’t have. No wonder it’s difficult for them to be grateful.

  10. Decide to be a grateful person
    The above nine tips can help you become a grateful person, but eventually it’s up to you to decide whether or not you want to be one. If you decide to be a grateful person, then be it. The same thing happens otherwise. No matter what happens to you, it is still you who decide how you will respond. So make the decision to be a grateful person.


 

 

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Monday, July 9, 2012

5 Ways To Tell if You Love Yourself

by Christine Arylo


Few of us would deny that self-love is a good idea. Could you imagine telling a child, "Hey you, don't love yourself, that's selfish." Of course not. And chances are that if asked, "Do you love yourself?" most people would say, "Yes, of course I do," when in fact the majority of us don't really have a clue what self-love actually means, or requires.

This lack of understanding about self-love isn't surprising when you consider that the current definition of self-love on dictionary.com is 'conceit, vanity and narcissism' (no kidding!) Or when you look at the pressures today's woman faces, equal to men in many ways, knowing she can do anything, but exhausted by her attempts to do and be everything.

As an independent, self-confident women with tons of self-esteem, I sure thought I had self-love, until I found myself at the age of 30 almost marrying Mr. Wrong because I was afraid to be alone. Add on how much I hated my cellulite and called myself fat (I am a size 8), beat myself up for everything that I didn't accomplish (I have my MBA from one of the best business schools in the country), and drove myself to exhaustion because 'resting' made me feel guilty, and I had to stop and ask myself, "While I might have self-esteem, I am surely missing something." And that something was self-love.

My definition of self-love is quite different than the dictionary.com version - and it boils down to this: Do you have unconditional love and respect for yourself? A big question for sure. Self-love can feel so intangible and vast to attain, but there is a path, there are milestones - I've experienced at least 5 of them myself over the past 10 years. I call these milestones the gates of self-love. And you can use them to see where you have load of self love and where you don't.

I've created The Self Love Test to give you insight on where you are ready to grow more self love. My self-love dare you to choose one gate of self-love and make that the gate you focus on this year. You can learn more about each gate as well as the vows and hows of self-love in the free self-love kit at www.ChooseSelfLove.com For now, take this test and as you read about each gate, ask yourself, have I already passed through to the other side, or am I still climbing my way up to new levels of self-love here? Then ask yourself, "If I was to choose one area of self-love to grow in 2012, what would that be?" Dare to choose self-love.
The 5 Gates of Self-Love

Gate #1I know who I am and what I want from this life. This is the first factor to loving yourself, because if you don’t know who you are, how can you love that person? Most of us go through life doing what we think we are supposed to do and be, influenced by the society around us. These experiences and people form our beliefs, attitudes, and perceptions, until the day we realize that how we really feel and think is different.

While you will continue to learn about yourself forever, self-love requires that a. You make a choice to live self-aware, b. You know you want from your life and you are not settling for less than your heart and soul desire. c. You know who you are NOT, as well as who you are. d. You have healed your emotional gapers.

Gate #2: All of my relationships support me to be my best me and to live the life I want, or I don’t have them. This can be one of the hardest milestones, because it means setting boundaries and being honest about your relationships. It requires honoring yourself SO much that you only have relationships in your life – friendships, romantic partners, even relatives – that give respect, trust, unconditional love and truth.

You love and honor yourself so deeply that all relationships in your life make your life better, help you reach your dreams and be a better you. This doesn’t mean that the relationships are perfect, void of difficulty, or that you are absolved of giving the same respect you desire. What it does require is that you choose me before we in every relationship – let go of ones that don’t serve you, change ones that have the potential to grow, and open up to let new ones come in.

Do you really love yourself? Gate #3: My body is my temple. I recently took part in a survey in which 78% of women admitted that the thing they were hardest on themselves about was their body. Not a shocker, but sad.  Let’s face it, we are all guilty of body hate and what I call ‘body slavery’ – treating your body like a drive-me-til-I-drop workhorse, ignoring her needs completely. For me like I said, it was my cellulite. “Every time I sat down wearing shorts it screamed at me, ‘Here I am! Look at me!’ After being tortured by it for years, I did a self-love practice of loving my cellulite.

Every day, I told it, “I love you.” I meditated daily, visualizing my cellulite pockets being filled up with love. Today, I can’t tell you if I have any less of it, but I do know that I very rarely notice it. And when I do, while I may not like my cellulite, I can love it. Its appearance now motivates me to walk more, instead of hating my body for having it. Self-love requires that when you notice something about your body you don’t like you choose love vs hate. Self-love also means shifting your relationship to your body from her being in servitude to you to you being grateful for this beautiful temple you get to inhabit while on this earth.

Gate #4: I am nice to myself. We are harder on ourselves than anyone else could ever be. In fact, if the outside world could hear the thoughts inside your head, they would call the authorities. Every woman has an Inner Mean Girl inside of her spewing out rants like,  “You are not enough. You should be able to get more done in a day. You don’t belong.” She compares your worst to everyone else’s best.

Some call her the inner critic, but she is way more personal than that! As part of your self-love journey, your job is to love this Inner Mean Girl to death, so that instead of hurting you with her self-sabotaging thoughts and habits, she can help you see how beautiful, powerful and whole you are right now, just because you are you.

Gate #5:  I can and do take care of me without the guilt or burden. It’s like we have a DNA pattern that says take care of everyone else before you take care of you, and if we try to buck that pattern by actually taking care of ourselves, we can’t help but feel guilty or like we should be doing something more productive. This self-love milestone means being able to say, “Yes… I make self care a must, not a nice to do… I take care of me without feeling guilt… I meditate, relax, or take a walk and see it as productive time vs. wasting time. I am aware of what I need, I am make sure I receive it.

Love is a practice.? Start by practicing on you.

 

 

 
About The Author: Christine Arylo is a self-love expert who takes a fresh approach to redefining and teaching self-love. Popular author of Choosing ME before WE, Christine is also the founder of Madly in Love with ME™, an international self-love movement, and Inner Mean Girl Reform School, a place where women come to learn how to stop being so hard on themselves. Visit www.madlyinlovewithme.comto get your free Self-Love Kit.

Friday, July 6, 2012

Three Ways to Upgrade Boring Water

By Louise Matthews


Drinking water may promote weight loss by speeding up metabolism, according to a study published in the journal Obesity. And skimping on fluids can take a toll on your mood, too. That may sound like no big deal, but recent studies have linked mild dehydration to fatigue, anxiety, poor concentration, and even your cranky midday slump.

Water infused with fruit or vegetables has its roots in Spanish cuisine. It is also known as aguas frescas. The flavor is light and delicious. It is not quite as heavy as a juice, but not as plain as water, either.

Fresh fruit infused waters are easy to make. Slice up some fruit (or veggies or herbs - but more on that later), place it in a pitcher, add cold water and chill for a few hours. Pour over ice, garnish with a piece of fruit and enjoy.

The flavors can be as simple as a single fruit flavor, or made more complex by adding complimentary fruit flavors. Typically non-sparkling water is used, but you may also wish to make variations using sparkling waters or distilled/purified water. Fruit infused water keeps in the refrigerator for several days.

Here are three fun--and affordable--ways to spice up your H2O:

Ms Prissy Sassy Water

2 liters water
1 tsp freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small peppermint leaves

Combine all ingredients in a large pitcher and let flavors blend overnight. Strain the pitcher the next morning and drink all of the flavored water the next day. Bonus: The ingredients in this recipe help de-bloat your belly!

Fruity Hooty H2O
2 liters water
1/2 bunch basil, mint or tarragon
½ cup grapes or strawberries
1 orange peeled
1 cup watermelon

Combine water with the above ingredients in these combinations: Strawberry-orange-basil; watermelon-mint; grape-tarragon. If the fruit requires peeling (such as melons), peel first and then slice; berries and grapes can be used whole. Herbs can be either torn or tossed in whole. Infuse the water in the refrigerator overnight, allowing the herbs and fruits to remain for a more intense flavor.

Lemon Herb Inspired Spa Water
· 6 cups chilled still spring or mineral water
· 12 thin slices cucumber
· 4 thin slices lemon
· 4 sprigs (each 2 in. long) fresh mint, slightly crushed
· 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed

In a 2- to 2 1/2-quart pitcher, combine water, cucumber, lemon, mint, and rosemary. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.

 

 

 

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Tuesday, July 3, 2012

Natural Remedies for Depression

By Jordan & Kyla Miller - Wake Up World


Nearly 20 million people have been diagnosed with depression in the United States alone; this does not account for the many more million globally who suffer from it.

Most people who suffer from this condition may not seek any treatment; although many can be helped with natural remedies, they often find it hard to stick with the protocols because more often than not they are looking for an instant cure.

The truth is, a magic bullet or formula does not exist. It is up to us to find the cure, as we all have the ability to solve many, if not most, of the problems that ail us.

On the other hand, depression can sometimes masquerade as a symptom of some other underlying condition such as hypothyroidism or anaemia leaving many taking unnecessary medication.

We must recognize the problem when it arises and take necessary steps to help alleviate some of the symptoms. Most times depression is simply a state of mind or consciousness. As we are all a crystallization of consciousness, sometimes curing depression is as easy as changing our outlook on life.

For those of you who need an additional nutritional boost, we have listed below some great remedies to help you along the path of healing.

Natural Depression Remedies


St. John’s Wort

This wonderful herb has been long used as a folk remedy for sadness, worry, and poor sleep. Today, however, the results of over 20 clinical trials suggest that the popular herb works better than a placebo in treating mild cases of depression without any side effects. It may take up to 4-6 weeks to notice the full effects. St – John’s wort grows in many regions of the world. Please consult your local herbalists or botanist for further information on the plant. It is important to note that pregnant or nursing woman should avoid taking the herb.

Folic Acid

Also known as folate (its natural form), is a B vitamin (B9) which is often found in lower amounts in people who suffer from depression. Folate is found primarily in green leafy vegetables, fruits and beans. It is one of the most common vitamin deficiencies because of poor diet. Some other reasons for its deficiency include other chronic conditions and the use of various medications like aspirin and birth control pills which heavily deplete this important nutrient from the body.

Omega-3 Fatty Acids

These are important “good” fats that are needed for proper brain function. It is important to note that our body cannot make these fats, so we must retrieve them from our diet; if diet isn’t enough, we must ensure that a good quality supplement is administered daily. Studies have linked depression with low dietary intake of omega-3 fatty acids. Countries who’s diet consists mainly of fish (Japan & Taiwan) the rate of depression is 10 times lower than North America. Cold water fish such as salmon, sardines, anchovies and krill are the richest food source of omega-3 fatty acids; plant sources include walnuts and flax seeds.

Diet

With any sensible diet it is important to reduce your intake of sweets. Sweets disturb the secretion of insulin. As they may give you a temporary high, they are sure to worsen your mood when the effect wears off. Further to this, avoid caffeine and alcohol. Both substances can dampen mood so much so that they can worsen mood swings, anxiety, depression, and insomnia. Apart from eliminating certain foods, ensure that your getting plenty of good foods. Vitamin B6 and magnesium are important for the production of serotonin (your happy hormone). Although B6 deficiency is often rare, it can often times be correlated to taking oral contraceptives and hormone replacement therapy. Good food sources of vitamin B6 include: tuna, chicken, potatoes, and sunflower seeds. Similarly, magnesium deficiency is common among most people living in the “western world”. Good sources of magnesium include: legumes, nuts, whole grains and green vegetables.

Exercise

Exercise is an important part of anyone’s routine; It is the most effective and inexpensive way to improve one’s mood. Exercise, particularly aerobic, releases mood-elevating hormones in the brain (serotonin, dopamine), thus decreasing cortisol levels (stress). One of the best ways to include exercise in your routine is to take a brisk walk at least 5 times a week for 30 minute periods; the most important thing however is to choose what you enjoy doing.

Light Therapy

Many people develop what is called as seasonal depression, whereby they are not being exposed to enough sunlight (particularly in the fall and winter months). Serotonin is activated in the morning during the exposure to sunlight, however, during the winter months serotonin levels can drop dramatically  making us feel tired an prone to Seasonal Affective Disorder (SAD). One of the most simple ways to increase your exposure to light is to walk outdoors in the morning. Just be sure to use natural sunscreen to protect your skin from ultraviolet light. Another option is to use special lights that simulate natural daylight. Studies have found they are effective. These lights can be found online. There are different types available, from light boxes to visors, that are typically used for 20-30 minutes a day. Look for lights with a minimum of 3,000 lux. many experts suggest 10,000 lux.

In retrospect, depression can be a serious condition if not properly treated. Make sure to consult with your naturopath or homeopath on the very first signs of any depressive tendencies. Tune into your inner voice for guidance; often times it’s a battle of mind over matter. Always try to culture a positive mental attitude.

Your question(s): What other methods or protocols do you follow to treat depression? (post your comments below)

Sources:
1.  Prescription for Nutrional Healing; Phyllis A. Balch
2.  webmd.com/depression/guide/depression-living-managing
3.  natural-remedies-nurse.com/natural-remedies-for-depression


About the Authors

Jordan & Kyla are passionate about health; together, they have overcome many illnesses through dietary and lifestyle changes, and the art of practicing a positive mindset daily. Kyla is currently studying to become a Registered Holistic Nutritionist and Reiki Master, and Jordan is currently learning about traditional North American medicinal herbs, in hopes of becoming a Certified Herbalist. For more information, please visit the following sites; guidinginstincts.comFacebookTwitterGoogle+, or Pinterest

Monday, July 2, 2012

Natural Remedies for Sunburn

By Peggy Lovelace

Summer is the most critical season for sunburns to occur. Due to over-exposure and prolonged sunbaths, our skin becomes red and sore on the surface exposed to sun rays - especially to UV rays. This happens because the capillaries in the epidermis are damaged and get dilated, while the external layer of the skin gets thinner. 

If you find yourself suffering from sunburn this year give these natural treatments a shot. 

Take a cool bath or shower.
Set the water to a cool temperature that's just below lukewarm (that is, not teeth-chatteringly cold), and relax for 10 to 20 minutes. The temperature will ease the pain, and the water will stop your skin from becoming as irritated. Repeat as often as you need to.

·   Avoid using soap, bath oils, or other detergents as you bathe -they'll irritate your skin and possibly make it even worse.

·   If you have blisters forming on your skin, take a bath instead of showering. The pressure from the shower might pop your blisters.

·  When you get out, don't rub your skin dry with a towel. Instead, let yourself air dry, or pat the towel over your skin in small, gentle movements.

Apply cold compresses to your skin.
If you're not in a situation where you can bathe, or you'd just prefer not to, you can instead apply cold, wet compresses to your skin. Dampen a washcloth or other piece of fabric with cold water, and lay it over the affected area for 20 to 30 minutes. Re-wet it as often as you need to.

Apply aloe vera to burned skin.
You can buy gels or lotions that contain aloe vera at most stores, or you can cut a chunk off the plant itself if you have one available.

·  Using the pads of your fingers, gently apply the aloe to your sunburn.

·   Don't "rub it in" all the way, like you might with a regular lotion. Leave it a bit goopy and moist on top of the burn - this helps prevent the skin from drying out and becoming more irritated.

Reapply as often as necessary.

Wear loose cotton clothing over sunburned
areas. Baggy T-shrits and loose cotton pajama pants are ideal things to wear while you're recovering from a sunburn. If you can't wear that, at least try to make sure your garments are cotton (which allows your skin to "breathe") and as loose as possible.



Drink plenty of water.
Sunburns can be dehydrating, so it's important to counterbalance this by
drinking a lot of water while you recover. Aim for half your body weight in ounces of water each day (or even a little bit more). 



Protect sunburned skin if you're going
outside. Ideally, you should hang out in the shade or wear clothing over affected areas if you're going back out into the sunshine. If you can't avoid exposing your skin, though, apply a thin layer of aloe vera on the burn, then put SPF 40 sunscreen on top to prevent further damage.



 
Other suggestions are:

* Try applying thin slices of cold cucumbers or apples directly to the skin.

* Puree a peeled cucumber and rub it on your face.

* Mix olive oil with equal quantity of vinegar and apply an hour before your bath.

* Apply a thin paste of sandalwood to the sunburn area.

* Apply vitamin E oil and plenty of moisturizer for several days after the initial sunburn.

* Apply mayonnaise on sunburned areas.

* Wipe your face with a cloth soaked in chilled rose water (gulab jal) after a long tiring day.

Note: Avoid using any products which contain lanolin immediately after a sunburn. Lanolin can actually make the burn feel worse once it is warmed by the body's temperature. Many aloe products contain lanolin.

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