The importance of sleep - cure insomnia →

In the first quarter of your sleep cycle., 20 minutes is deep sleep, 25 minutes of REM cycle (dream state) and the rest is light sleeping. We often disregard the importance of nutrition on your sleep cycle. Going to bed at the same time each night in a comfortable setting, is essential for healthy sleep patterns and more efficient cellular repair; however we rarely discuss how food and alcohol consumption or over the counter sleep aids affect our sleep cycles.

As we grow to acknowledge food as medicine, it is important to dictate the negative affects that eating too late at night and or consuming alcohol and sleeping pills before bed have on the body.

We do not benefit from a more restful sleep when we are digesting food, therefore it is most beneficial to stop eating at least 2 to 3 hrs before bedtime.

Alcohol is a toxin at which the body does not favor. If you drink wine or any alcoholic beverage before bed, you are causing your organs and liver to work very hard to remove those toxins as quickly as possible, therefor never reaching your deep sleep or REM cycle. You end up reducing the amount of cells being repaired and cause a build up of damaged cells, dehydration and organ dysfunction, which leads to cognitive brain disruption and mental strain. The result in many cases is insomnia.

The essentials of life exist for a reason. These examples are not the only means of repairing your health but they are meant to bring awareness to the causes of sleep disruption and insomnia.

A guide of anti-inflammatory foods.

Inflammation happens when the body tries to repel an invasion of substances, such as a poisonous plant or pesticides. This is the way the immune system has evolved to keep the body healthy. Once the body detox’s the threat, the inflammation disappears.

One of the major causes for chronic inflammation is the food in the western diet.

Furthermore, for people with no sensitivity, certain foods are inflammatory, while others help reduce inflammation.

Anti-inflammatory foods include:

• fatty fish such as salmon, tuna, and sardines

• nuts and seeds

• leafy green vegetables

• fruits high in antioxidants such as berries and citrus

• tomatoes

• olive oil

The list above resembles the foods eaten on a Mediterranean diet, which is considered anti-inflammatory.

Limit your consumption of these inflammatory foods:

• processed meats

• sugary soft drinks

• refined carbs (cookies, chips)

• fried foods

Auto-Immune disease- Can food heal?

• Your immune system is vastly strengthened, or weakened, by the foods you consume. That means what you eat has a profound impact on how your body could respond to disease. In a time of this global pandemic, your health is more important than ever.

• Eating healthy, whole, and plant-based foods can help your immune system get the nutrients it needs to protect you from illness — and not just in the current pandemic — but also from long-term diseases such as cancer, heart disease, and type 2 diabetes.

• Your brain and heart can also be protected. The science of performance is evident, and your diet plays an enormous role in how well you sleep, think, feel, and perform in every aspect of your life.

A qualified nutritional counsel can be the very guidance you need to help hold you accountable for taking control of your health and well-being. It’s one thing to read what to do, it’s another to have a human being guide you through the process and teach you how to use the tools.

DO DIETS REALLY WORK?

Many people struggle with the question “Is this diet right for me”? This is likely one of the most frequently asked questions by people attempting weight loss. The best answer, is not to diet, but rather change your lifestyle. A weight loss diet implies a temporary effort, one that will end once a desired amount of pounds have been shed.

In a recently published meta-study. Researchers analyzed the results of 121 previous weight loss studies, to see what happened to subjects, one year after they began their diet. Of the 14 different diets examined, the differences in weight-loss after 1 year were negligible.

The serious limitation of the study, as expected, is that the discipline of the dieters was not measured. This elegantly explains the non-intuitive result. When you no longer eat according to your diet plan, you'll start gaining back the fat you lost no matter what diet you were on.

One exception performed significantly better after one year, not on weight, but on cholesterol levels. People on the Mediterranean diet showed significantly lower levels of LDL (bad) cholesterol. It's important to note that the Mediterranean diet is not necessarily a weight loss plan, but rather a guidline for healthy eating.

Read more about the Mediterranean Diet.

it’s proof that diet’s do work in helping you to gain it all back, but not in a long term sustainable measure of complete nutritional balance and fat management.

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Source: Johnston, et al - Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials - BMJ, April 2020

Fruit choices for Pre and post Cancer.

When being treated for or recovering from cancer, your food choices are vital to your health.

Cancer treatments like chemotherapy and radiation cause many side effects, which can be either worsened or improved by what you eat and drink.

Common side effects of chemotherapy and radiation include (Trusted Source):

fatigue/anemia/nausea/vomiting/changes in appetite/diarrhea/constipation/painful swallowing/dry mouth/mouth sores/impaired focus/mood changes

Filling your diet with nutritious foods, including fruits, helps supply your body with vitamins, minerals, and antioxidants throughout your cancer treatment. However, it’s important to customize your fruit choices to your specific symptoms.

For example, puréed fruits or fruit smoothies are a good option if you have difficulty swallowing, while fruits rich in fiber can help promote regularity if you are experiencing constipation.

You may also want to avoid certain fruits based on your symptoms. For example, citrus fruits may irritate mouth sores and worsen the feeling of dry mouth.

Lastly, whole fruits like apples, plums, and pears are hard for some people with cancer to eat due to mouth sores, difficulty swallowing, dry mouth, or nausea.

1. Blueberries

Blueberries are a nutritional powerhouse, packing plenty of fiber, vitamin C, and manganese into each serving (Trusted Source).

They’re also rich in antioxidants and have been well studied for their cancer-fighting effects (Trusted Source, Trusted Source, Trusted Source).

Blueberries may also help alleviate chemo brain, a term used to describe problems with memory and concentration that some people experience during cancer treatment and recovery.

One small study found that drinking blueberry juice daily for 12 weeks improved memory and learning in older adults (Trusted Source).

Similarly, a recent review of 11 studies reported that blueberries improved several aspects of brain function in children and adults (Trusted Source).

While these studies did not include people undergoing cancer treatment, the findings may still apply.

2. Oranges

Oranges are a common type of citrus fruit, favored for their sweet taste, vibrant color, and stellar nutrient profile.

Just one medium orange can meet and exceed your daily needs for vitamin C, all while supplying other important nutrients like thiamine, folate, and potassium (Trusted Source).

Vitamin C plays a key role in immunity and can help strengthen your immune system during and after cancer treatment (Trusted Source, Trusted Source).

Research suggests that vitamin C may reduce the growth and spread of cancer cells and act as a therapeutic against certain types of cancer (Trusted Source, Trusted Source).

Vitamin C from oranges can also boost the absorption of iron from foods. This helps protect against anemia, a common side effect of chemotherapy (Trusted Source).

3. Bananas

Bananas can be a great dietary addition for those recovering from cancer.

They’re not only easy to tolerate for those with swallowing difficulties but also a good source of many important nutrients, including vitamin B6, manganese, potassium and vitamin C (Trusted Source).

Additionally, bananas contain a type of fiber called pectin, which can be especially beneficial for those experiencing diarrhea caused by cancer treatments (Trusted Source, 17Trusted Source).

Because bananas are rich in potassium, they can also help replenish electrolytes lost through diarrhea or vomiting.

Furthermore, test-tube studies have observed that pectin may help protect against the growth and development of colon cancer cells (Trusted Source, Trusted Source, Trusted Source).

That said, more research is needed to determine whether the pectin found in bananas could slow cancer cell growth in humans.

4. Grapefruit

Grapefruit is a nutritious fruit loaded with antioxidants, vitamins, and minerals.

In addition to providing a hearty dose of vitamin C, provitamin A, and potassium, it’s rich in beneficial compounds like lycopene (Trusted Source).

Lycopene is a carotenoid with potent anticancer properties. Some research suggests that it may reduce certain negative side effects of cancer treatments, such as chemotherapy and radiation (Trusted Source).

Keep in mind that grapefruit might interfere with certain medications, so it’s best to talk to your doctor before adding it to your diet (Trusted Source).

5. Apples

Apples are not only one of the most popular fruits but also one of the most nutritious.

Each serving is rich in fiber, potassium, and vitamin C — all of which can benefit cancer recovery (Trusted Source).

The fiber found in apples can promote regularity and keep things moving through your digestive tract (Trusted Source).

Potassium affects your fluid balance and can help prevent fluid retention, a common side effect of some types of chemotherapy (Trusted Source, Trusted Source).

Lastly, vitamin C acts as an antioxidant to support immune function and fight cancer cell growth (Trusted Source, Trusted Source).

6. Lemons

Known for their sour taste and signature citrus scent, lemons deliver a burst of vitamins, minerals, and antioxidants in every serving.

They’re especially high in vitamin C, but also contain some potassium, iron, and vitamin B6 (Trusted Source).

Test-tube studies have found that lemon extract may help prevent the growth of several types of cancer cells (Trusted Source, Trusted Source).

Some animal studies also show that certain compounds in lemons, including limonene, could boost your mood and fight stress to combat depression and anxiety (Trusted Source, Trusted Source).

7. Pomegranates

Pomegranates are delicious, nutritious, and brimming with health benefits, making them a great addition to any diet.

Like other fruits, they’re high in vitamin C and fiber but also pack plenty of vitamin K, folate, and potassium (Trusted Source).

Plus, some research has found that eating pomegranates may improve your memory, which could help those affected by impairments in focus or concentration caused by chemotherapy (Trusted Source).

8. Mulberries

Mulberries are a type of colorful fruit from the same family as figs and breadfruit.

They have been used to treat cancer in many traditional forms of medicine, and emerging research has begun to confirm their potential cancer-fighting effects (Trusted Source, Trusted Source).

Mulberries are one of the few fruits rich in both vitamin C and iron, which may help protect against anemia caused by cancer treatments (Trusted Source).

They’re also high in a type of plant fiber known as lignins, which have been shown to enhance immune function and kill cancer cells in test-tube studies (Trusted Source).

Additional studies are needed to evaluate if eating mulberries in normal amounts may be beneficial during and after cancer treatment.

9. Pears

Pears are versatile, full of flavor, and easy to enjoy as part of a healthy diet.

They’re also highly nutritious, supplying a wealth of fiber, copper, vitamin C, and vitamin K in each serving (Trusted Source).

Copper, in particular, plays a central role in immune function and reduces your body’s susceptibility to infection, which can be beneficial during cancer treatment (Trusted Source).

Like other fruits, pears may contain powerful cancer-fighting compounds.

In fact, a study in over 478,000 people showed that a higher intake of apples and pears was associated with a lower risk of developing lung cancer (Trusted Source).

Anthocyanins, a type of plant pigment found in pears, have also been linked to decreased cancer growth and tumor formation in test-tube studies (Trusted Source, Trusted Source).

10. Strawberries

Thanks to their fresh, sweet taste, strawberries are a favorite among fruit lovers.

They are rich in vitamin C, folate, manganese, and potassium, along with antioxidant compounds like pelargonidin (Trusted Source).

In addition to boasting an impressive nutrient profile, strawberries may offer several benefits specific to cancer recovery.

First, ripe strawberries are soft, making them suitable for those with mild swallowing difficulties (52).

11. Cherries

Cherries are a type of stone fruit that belongs to the same genus as peaches, plums, and apricots.

Each serving of cherries supplies a hearty dose of vitamin C, potassium, and copper (Trusted Source).

These small fruits are also a good source of antioxidants like beta carotene, lutein, and zeaxanthin, all of which can benefit your health (Trusted Source).

Many studies have found that the antioxidants found in cherries could help slow the growth of cancer cells.

For example, one test-tube study showed that cherry extract killed and stopped the spread of breast cancer cells (Trusted Source).

Another animal study observed similar findings, noting that certain compounds found in tart cherries reduced the growth of colon cancer cells in mice (Trusted Source).

12. Blackberries

Blackberries are a type of berry notable for their sweet, yet slightly bitter taste and deep purple hue.

This popular fruit is high in vitamin C, manganese, and vitamin K (Trusted Source).

Blackberries also contain an array of antioxidants, including ellagic acid, gallic acid, and chlorogenic acid (Trusted Source).

According to some research, eating berries may help protect against DNA damage, neutralize harmful compounds called free radicals, and slow the growth and spread of cancer cells (Trusted Source).

Conclusion:

Eating certain fruits can significantly affect your health, especially during and after cancer treatment.

Many fruits provide antioxidants to help fight the growth of cancer cells and may even offer other health benefits to help ease certain side effects of treatment.

Consuming these healthy fruits in combination with a well-rounded diet will keep you feeling your best and speed recovery.

The value of the Glycemic Food Index

Have you ever questioned why some foods can be eaten in normal quantities without the thought of the rise in blood sugar or weight increase? while in other foods, portion control is important? Glycemic index is the concept that helps us to choose food wisely.

Glycemic index or GI, is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down during digestion releasing glucose rapidly into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.

A lower glycemic index suggests slower rates of digestion and absorption of the foods. Carbohydrates may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids (fats)

Eating a lot of high GI foods can be harmful to your health as it forces your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced and you will feel fuller for longer between meals.

A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.

Benefits of Low GI Foods:

• lose and control weight

• increase the body’s sensitivity to insulin

• improve diabetes control

• reduce the risk of heart disease

• reduce blood cholesterol levels

• reduce hunger and keep you fuller for longer

• prolong physical endurance

• help re-fuel carbohydrate stores after exercise

Never drink COLD water.

While a glass of ice water can sound incredibly refreshing, it turns out that there are a number of reasons why drinking cold water could be harmful in some cases and warm water has great benefits.

Cold water tends to interfere with a number of healthy bodily processes and can be detrimental to your well-being in the following ways:

• Cold water steals nutrients: The body’s natural temperature is 37 degrees Celcius. When you drink cold liquid, your body has to spend a large amount of energy to regulate your core temperature. This takes away from energy that is needed to digest food and absorb nutrients.

• It may cause a sore throat: Extremely cold water may cause respiratory mucus to build up, resulting in increased chance of infection causing sore throat.

• Increase risk of headache: According to a 2001 study, women who had experienced a migraine in the last year were twice as likely to trigger a headache by drinking cold water because of vascular constriction.

• Cold water may contain dirty ice: We recently reported that ice is often coated with bacteria and fungus. This often is true of your ice at home.

On the bright side, here are some of the amazing health benefits of drinking warm water:



Warm water provides pain relief

Drinking warm water can help prevent constipation.

Drinking warm or hot water has a soothing effect on the muscles of the abdomen. It can provide relief from menstrual and abdominal cramping, as well as muscle spasms.

Boosts your weight loss

By drinking a cup of hot water first thing in the morning, you can jump-start your metabolism. Warm water increases body temperature and increases the rate at which your metabolism burns calories.

Prevents premature aging

Drinking warm water helps to flush compounds from the body that can accelerate aging. It also improves skin elasticity by aiding in cellular repair.

Clears nasal and throat congestion

Hot water is a wonderful natural treatment for colds. It can naturally dissolve phlegm and clear your airways. It not only clears out nasal congestion, but it also soothes sore throat symptoms.

Prevents constipation

Hot water can help to maintain bowel movement regularity. Dehydration is a frequent cause of recurring constipation problems. The movement of the bowel slows down as it fills up. Hot water can finish breaking down food remnants and flush them through the intestines.

Aids your digestive process

It is believed that drinking cold water during a meal might promote hardening of oils in the food and lead to a fat deposit in the intestine. As previously noted, warm water boosts metabolism and aids the digestive process.

Detoxifies your body

Drinking hot water naturally raises body temperature. As the body temperature rises it activates the process of sweating, which flushes toxins out of the body through the pores of the skin. The extra hydration also helps the function of the kidneys to flush waste material out of the body, along with toxins.

Improves your outlook

According to Dr. Michael Wald, the director of Nutritional Services at Integrated Medicine and Nutrition in Mount Kisco, New York, consuming hot water activates receptors found in the stomach, esophagus, intestines and mouth. This stimulates pleasure regions of the brain.

Maintains balance in the body

Practitioners of Chinese Medicine believe that drinking warm water that is close to the temperature of the body maintains balance. They believe that extremes of either hot or cold throw off the body’s yin and yang. Imbalances are believed to be responsible for symptoms like chills, depression, thirst, “foggy” thinking, sleepiness, bloating and more.

Enhances blood circulation

Drinking warm water breaks down fat deposits that are present in the body and blood stream. The warmth increases the flow of blood circulation and promotes the removal of toxins. The increased circulation induces muscle relaxation, which can reduce pain.

Try warm lemon water

A great way to drink warm water is by adding a squeeze or two of fresh lemon juice. This is especially beneficial first thing in the morning. Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharge our immune system to fight infection. They also help to lower the activity of free radicals and increase the breaking down of body fat, also known as adipose tissue.

How much water should you consume as an adult per day? It varies based on body composition, but a good measure is to try and drink 1 gallon of water per day., which is equal to 4 qts every two to three hrs. leaving at least 1 hour to stop drinking water before bed. NO PLASTIC MATERIALS, ONLY NON POROUS MATERIALS SUCH AS GLASS, CERAMIC, OR STAINLESS STEEL.

AntiViral Herbs

Herbs that have been used in viral treatment. 
 

Oregano: The oil of Oregano has been shown to be a powerful antiviral, anti-cancer agent, anti-candida, and anti-parasitic agent. The herb is used for coughs and inflammation of the bronchial mucous membranes. In Chinese medicine, the herb is used for colds, fever and vomiting.

Goldenseal: Goldenseal is a strong antiviral and antibacterial agent especially useful for infection of the upper respiratory tract, mouth, sinus and throat. Its active compound berberine has been shown to have in-vivo antiviral activity against influenza virus and herpes. 

Lemon Balm: Lemon Balm is not only a mild sedative and spasmolytic (able to relieve spasms), but is also shown to be antibacterial, antiviral and and antioxidative. The herb is used in preparations for viral infections as well as some pathogenic bacteria.

Cat’s Claw: Active compounds found in the root bark of Cat’s Claw have been shown to destroy abnormal or mutated cells in the body, including that of cancer cells, and cells infected with a virus, making Cat’s Claw a possible anti-cancer, anti-viral, and anti-oxidative herb.

Calendula: Extracts from Calendula flowers have shown potent antiviral activity, specifically against HIV and other viruses. The flower is also used for lymphatic stimulation and as a liver detoxifier.

Echinacea: Echinacea has a long history of use of treating colds, influenza, sore throats, and inhibiting viral infections. Echinacea extracts are commonly used to treat upper respiratory infections, influenza infections, and are reported to significantly reduce symptoms of the common cold. Echinacea has been shown to enhance immune response due to its ability to stimulate macrophage (a type of white blood cell) activity.

Elderberry: Elderberry has been shown in pre-clinical trials to inhibit viruses, especially influenza, and has also been shown to reduce the duration of an illness. The berry is useful for treating colds, influenza, and other viral respiratory disorders.

Juniper Berry: Juniper Berry has shown anti-viral and anti-inflammatory activity and has been used to treat urinary tract infections, kidney infections, and flu infections. Isolates from Juniper berry extract have also demonstrated activity against Herpes Simplex.

Oregon Grape Root: The root of Oregon Grape contains antiviral activity and can also be used to treat urinary tract infections, Strep or Staph infections, intestinal viruses, H. Pylori, and skin conditions.

Thuja: Thuja has strong antiviral activity and is used for immune stimulation and for treatment of bronchitis, influenza, and pneumonia.

My favorite and most affective for me was oregano oil. What comes from the earth is most powerful and healing.

Immunity & The importance of sleep

Sleep is extremely essential for our health:

• Sleep plays a vital role in the function of your brain and bodily systems. A lack of sleep actually disrupts emotional and intellectual function.

• Sleep helps regulate your metabolism and appetite. Lack of restful sleep may be associated with an increased risk of becoming overweight or obese since your body needs sleep to balance out your hunger and satiety hormones.

• Sleep supports the optimal function of your immune, hormonal, and cardiovascular systems. Lack of sleep promotes inflammation and can increase your risk for heart issues and hormonal imbalances.

• Sleep helps you live longer. A 2014 study published in Frontiers in Aging Neuroscience concluded that regularly getting enough sleep is a significant factor in achieving longer life spans and essential is cell repair.

A large list of things can interfere with healthy sleep patterns, including medical causes like heart or kidney disease, heartburn, drinking alcohol or consuming sugar before bed as well as musculoskeletal disorders and psychological causes like anxiety and depression; and poor sleep “hygiene” (meaning “habits that can get you a good night’s sleep”).

How Much Sleep Is necessary?

Research shows that getting too little sleep — or too much sleep! can raise your risk for heart disease, and even early death.

How much sleep is ideal? Studies indicate that a sleep cycle of approximately  seven hours per night is optimal for the health and functioning of most adults. However, that may vary based on your age, health, activity level, and genetic makeup.

Foods and Beverages for optimal Sleep.

• Nuts and seeds. Walnuts, especially, are high in melatonin and can increase your body’s melatonin levels.

• Beans and legumes are also natural sources of melatonin. Legumes are also a source of tryptophan.

• Fruits. Kiwi may improve sleep quality and duration among people with sleep problems. And dark cherries are known to significantly reduce inflammation and oxidative stress, improving sleep patterns in some people.

• Darky leafy green vegetables, which are full of lutein and zeaxanthin — carotenoids that are natural blue light filters. Furthermore, leafy greens are packed with micronutrients that may help promote sleep, like tryptophan, potassium, magnesium, fiber, iron, calcium, vitamin C, and complex carbs.

• Whole grains, are a rich source of magnesium, a mineral that binds to GABA receptors and works as a natural muscle relaxant. Other good sources of magnesium include avocados, bananas, nuts and seeds, and wheat germ, making them some of the best foods for sleep.

• Tea, especially chamomile, peppermint, lavender, lemon balm, or passionflower. Teas can reduce inflammation and anxiety, calm your nerves, and act as a natural sedative. One study found that passionflower tea was as effective as the sleep medication Ambien at inducing sleep.

• Plain water can help you stay hydrated and promote restful sleep. But rather than guzzling a bunch of water right before bed, it’s best to drink water throughout the day. That way, your not getting up in the middle of the night to urinate.

Timing is Essential

Here’s an important element that many need to know: The amount of time between your last meal or beverage, and when you go to sleep, can substantially influence how much rest you actually get at night. If you’ve ever eaten a heavy meal near bedtime, you may have noticed that you’re having trouble falling asleep. It also might wake you up during the night because your body is digesting and detoxifying

To sleep optimally, steer clear of eating for at least a few hours before bedtime.

finally: Exercise, breathing, 20min of sunlight and no blue light (cell phones) before bed! Watch this video for more perspective and knowledge on the importance of sleep.

MAGIC HERBS- More powerful than many Pharma drugs.

There is an abundance of natural herbs on this earth that we need to consume, to keep our immune system strong. Many of them you likely may have in your home.

Let's look at some common herbs, and what benefits they have.

ROSEMARY
Can prevent allergies and ease congestion. It may alleviate muscle pain, boost memory and boost the immune and circulatory system. 

SAGE
Sage, similar to rosemary, has shown promising results for memory loss and even Alzheimer's disease.
It's also supportive for digestive issues like stomach pain, diarrhea, bloating, etc. 

BASIL
Basil can help fight infection and boost immunity. Sweet basil extracts were even found to work against viruses like herpes, hepatitis B and enterovirus.
Basil has strong antimicrobial and antioxidant properties. 

LAVENDER
Used for insomnia, loss of appetite and circulatory disorders. May also be helpful for cramps and restlessness. Plus it smells incredible!

OREGANO
Oregano's robust flavor is hard to ignore. This powerful herb can be used as an expectorant, to relieve cough and respiratory issues, or for congested sinuses.
It has very potent antimicrobial effects and can also help with menstrual cramping. 

PEPPERMINT
Helps treat colic and upset stomach, but also great for opening up the sinuses.


Try using some new herbs into your cooking – to experience the antioxidant rich component of spices. 

Buy organic as much as possible, or even better, grow them yourself for optimal potency! 

An herb garden can save you a lot of money and get nutrient-dense, fresh healing energy into your diet.

Since this is not all the herbs that exist, what are some other healing herbs you use that I should have included?

Weight Loss and the diets that fool us.

For many people, rapid diets are the only kind worth trying. It's common to hear someone say they want to lose "a quick five pounds" before a wedding, or "drop ten pounds" in preparation for a beach vacation. No one wants to be told that healthy weight loss takes time and effort—so the companies marketing diet plans and supplements focus instead on get-skinny-quick gimmicks. Although these plans can sometimes lead to weight loss in the short term, they are very difficult to sustain.

Truth: Consume a balance of organic whole fruits, veggies, nuts and seeds combined with, regular cardio and muscle conditioning. Change your environment, because environment is a major factor of weight gain and other health detriments. Look for your local famers in your area, or shop organic whenever possible. Pay attention to what you eat and find those food triggers that are causing you to feel poorly and unbalanced and gradually remove them.

Sources: https://medlineplus.gov/ency/patientinstructions/000895.htm

Heart health and what you can do.

Medical science hasn’t addressed the root causes. Why? Largely because most researchers and clinicians have normalized this issue that the human body has its flaws, the thinking goes, so it’s a good thing we have access to this “heroic” care to save us from our inherent brokenness.

There is good news however.

Scientific research since the 1990s has proven that heart disease is largely preventable by adopting a few simple, enjoyable, healthy behaviors.

You can take care of your heart and dramatically reduce your risk of developing this devastating disease.

1. What you eat

2. How you manage stress

3. How much you move, and

4. How much love and support you have

Instead of only addressing the effects of Cardiovascular Disease, We need to focus on the root cause.

Just as when you’re growing a seedling, a healthy plant requires taking a deeper look at what’s happening underneath the soil — and nurturing it.

There are 4 Pillars to heart health

1. Nutrition:

   Certain classes of foods harm the cardiovascular system, while others promote its health and vitality.

   What dietary pattern promotes a healthy heart ?

   • Eat mostly plants in their natural form. This means more local organic fruits and vegetables, legumes, whole grains, and nuts and seeds. These foods are rich in antioxidants, fiber, vitamins, and minerals that can prevent heart disease.

   • Reduce or eliminate animal products, especially red and processed meat products. Replace these with plant proteins,

   • Limit refined carbohydrates, including sugar, white flour, and white rice. They lack nutritional value, are known to spike blood sugar, and can lead to chronic inflammation.

   • Limit high-fat foods, and include small amounts of nuts.

   • Reduce sodium, instead flavoring meals with herbs and spices that don’t raise blood pressure.

   • If you drink caffeine, stick to a maximum of 2 cups per day of green tea or black coffee. These are rich in antioxidants and other compounds that have protective benefits for your heart.

   • Depending on your overall dietary pattern, you may want to consider supplementing with B12, Omega-3 fats, vitamin C, and turmeric.

2. Stress Management

   Take Yoga, Get a massage, explore nature, listen to music or play music, show affection.

3. Fitness

   Move your body regularly with walking, running, cross training etc..

4. Love and Support

   Modern science confirms what many of us learned in kindergarten: Having friends is good for you. Not having them, on the other hand, can be hazardous to your health.

   Researchers at Brigham Young University concluded that a lack of good friends and connections to others is as damaging to your health as being obese, or as smoking 15 cigarettes per day.

Our heart is working hard, day and night, to deliver oxygen and other nutrients to every cell in your body. It will most likely beat about two billion times before it’s through.

Show your heart some love by choosing nutrient dense foods, nourishing a strong support system, and practicing a lifestyle that minimizes unnecessary stress and enhances your physical fitness. By taking these steps, you can dramatically add years to your life.

Weight Management

When we eat, a chemical called Dopamine is released. However when we consume high volumes of sugar, saturated fats and processed food, we stimulate over production of insulin and an influx of nutrients into the cell causing it to enlarge. When we eat poorly, Dopamine rush is what we crave as well as the nutrients we are missing from the food we eat, typically causing us to overeat. This is why it is vitally important to consume real nutrient dense whole food. consisting of Fruits, veggies, nuts and seeds. Water being the first and most vital.

Biological and environmental mechanisms are in place to show variables of how and why we gain or lose weight. We don’t need a set point to determine the control of body weight, as it is not due to predetermined biological reasons. If variables in nature are well balanced, in this case the quality and quantity of food consumption, stress levels and daily exercise, we can better manage our body weight and energy levels for optimal health.

When we gain weight, we actually increase our energy expenditure because we need more energy to carry around that excess weight, but if we were at a healthy weight with increased muscle density, we can better manage our energy levels to last throughout the day. Body composition is much more important than the focus of “Losing weight”

The moral of this story is, there is no replacement for a healthy diet, regular exercise and a restful sleep. The more nutrient efficiency the body absorbs, the less cravings you will have for non food items.

What's better? Handwriting or typing?

In the modern world, it’s common to see most people using computers to do their daily work, but for most of us born in the 80’s or earlier, it was Pen to Paper with an occasional typewriter.

There has been concern and great debate on the affects that technology is having on child development and motor skills. Here is a simple breakdown of the difference between writing and typing.

Benefits of Typing:

Typing on computer is usually faster with the ability to capture more information. Typing is easier to read as everyones handwriting is different and some are illegible. Digital typing takes up less space and gives you the convenience of less physical file storage. If we are debating efficiency, computers seem to win. When we are talking about cognitive learning and motor development, lets see which method benefits more.

Benefits of handwriting:

There are two hypotheses as to why note-taking is beneficial to begin with. The first concept is called the encoding hypothesis, which says that when a person is taking notes, "the processing that occurs" will improve "learning and retention." The second, called the external-storage hypothesis, is that you learn by being able to look back at your notes, or even the notes of others. Using a computer makes you more likely to transcribe everything you hear, whereas, writing longhand, allowed the student to process the information better. We tend to learn more efficiently by seeing and touching.

Researchers found that students who take notes by hand tend to learn more than those who type their notes on a laptop. Why? because of how much more time your brain has to process the information verses typing out information in mass quantities. This is especially important for child development.

Sources:

https://www.npr.org/2016/04/17/474525392/attention-students-put-your-laptops-away

https://www.pens.com/blog/the-benefits-of-handwriting-vs-typing/

Nature verses synthetic

Germs, bacteria and hundreds of other parasites are evolving to overcome their chemical killers. The “Superbugs” are thriving. Mystery illnesses are on the rise. So… what do we do? Make stronger chemicals! Ugh…
We are forgetting one simple fact. Bacteria is a basic one-celled form of life, and these harsh chemicals we use are harmful to all life. When we use harsh chemicals against bacteria, we destroy our own cell bodies and cause internal imbalance.
over 50 yrs ago society began to turn its back on nature and the chemical industry took over. We are an integral part of nature and by turning our back on it is a high price to pay. We have incredible, safe and non-toxic plant substances in abundance. My focus in this article is “TEA TREE OIL” It’s a product made by nature for nature. It can easily replace any and all chemical cleaning products we have in our cupboards. Tea tree oil is a powerful antiseptic, parasiticide and insecticide.
also know as Melaleuca, Tee tree oil works with our bodies, not against it and researxh shows it has rapid results against the new “20th century superbugs”. I find it troubling that if a man had made such a synthetic substance and spent millions of dollars on the development program, it would have been highly regarded as “The wonder of the world” Everyone would know about it and be utilizing its properties, but because Tea Tree oil is found in nature, it is perceived as suspicious.

Sources: https://www.medicalnewstoday.com/articles/262944.php

https://www.healthline.com/nutrition/tea-tree-oil

Juicing, is it a fad?

Almost everywhere you look it’s promoted that juicing can reduce your risk of cancer, boost your immune system, remove toxins from your body, aid digestion and help you lose weight. However, there's no scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself.
our bodies need fiber from whole food to get the nutrients we need. Juices are an insulin trigger that cause sugars to be rapidly digested. Your insulin receptors eventually lose their sensitivity which is the beginning of developing diabetes. The truth is, our body does not need help detoxifying. Our liver produces the enzymes to break down toxins and the kidneys handle water soluble materials.
liquid cleansing and juicing deplete the body of needed proteins and calories. Depriving the body in this way will cause metabolism to slow and send you into starvation mode. This will cause the body to use fat cells and proteins for energy, instead of glucose that we should be getting from Whole Foods.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020

sources: https://www.livescience.com/48887-juice-cleanse-dangers.html

Protein Powder, an Ingredients nightmare

There has been a great deal of talk about protein powder and supplements over the years. Often, athletes and presumed “Healthy eating” advocates have made various protein powder supplements part of their daily diet. I have read and researched dozens of protein powders and if you took the time to evaluate the ingredients, you would find it shocking.

Heavy metals and other carcinogens are flooding these “plant based” protein compounds as well as synthetic sugars, food binders, gums and stabilizers. The fact is, none of it is real food!

Last year, the Clean Label Project™ completed a study examining 134 plant-based and animal-based protein powder products from 52 different brands. They screened for over 130 toxins, including heavy metals, BPA, pesticides, and other contaminants with ties to health problems.

Poor sourcing and production processes are the root cause of how these toxins and heavy metals are getting added. Including but not limited to Arsenic, Lead, BPA, Cadmium, Sweeteners & Flavorings, Fillers, preservatives and gums.

The conclusion here is, we can avoid all this stuff by eating real food.

Additional sources: Food Revolution, Clean label Project

The benefits of walking barefoot.

40,000 years ago, humans made an elective decision that would change the course of humanity forever.

They started wearing shoes.

Although scientific theories differ as to why we started wearing shoes, several ideologies prevail. For example, the time that we started wearing shoes corresponds with certain social changes humans were making.

Labor Was divided, Industrial agriculture started to replace hunting as the main source of food. More advanced tools were invented. So it became less about shoes and their protective useage and more to do with the fact that we had the time and resources to consider covering our feet.

After all, warming your feet helps to regulate your entire body’s temperature and 40,000 years ago, we were able to think less about where our next meal was coming from, and more about how to make ourselves more comfortable.

We live in a modern world, there are much better reasons to wear shoes. More than half of the world lives in urban environments.  What have we lost by severing the connection between our feet and the earth? As with most human inventions, shoes have altered our biology significantly, since we’ve adapted to a new mechanism that the human body wasn’t designed to use.

There are surprising health benefits to kicking off our shoes and letting our feet connect with the ground. 

Let’s evaluate this…

Posture

Walking barefoot restores the body to its natural walking position. The shoes of the modern world are laced with technology that supports the heels, provides cushioning, and elevates and depresses the step at varying levels.

Conclusively,

We’re not regulating our steps ourselves. The muscle groups we would have used to keep our spines erect and our gaits strong aren’t being used and thus aren’t as strong as they would have been.

When the small control muscles in the feet have a barrier between them and the ground they’re walking on, it dilutes the information that they send to the larger muscles in the legs, and the messages that are being delivered to the spine. 

Walking barefoot improves our natural posture and balance.

Reflex Points

The science of reflexology is simple. There are reflex points on your hands and feet that are able to stimulate nerve and organ functions to help you have more energy, better circulation, to reduce headaches, provide a more restful sleep, and reduced depressive symptoms.

When you walk barefoot, you’re stimulating the reflex points in your feet. Walking barefoot helps to strengthen the muscles in your feet, and is beneficial in activating the foots reflex points.

Negative Ion Charge

The earth has a negative ionic charge. Our bodies are made up mostly of water, around 80% which is an efficient electrical conductor.

Walking barefoot is a great way to connect to the earth’s negative ionic charge. How can this benefit?

Research shows that exposing your body to negative ions, from either the air, sunlight, or the earth, can reduce the symptoms of depression, improve cognitive performance, increase metabolism, regulate circadian rhythms, increase immune function, and promote antimicrobial activity. 

Since it isn’t considered safe to walk barefoot in the corporate, urban universe humans have designed, being barefoot often is imperative. Shoes serve to keep our feet warm and to prevent injury, So, whenever possible - in the woods, in your home, on bare grass, at the beach - take off your shoes and connect with the earth.

For references, please click here. 

Healing through sound?

Most everyone enjoys music and sound in some form. Humans and animals respond to vibrations in sound that can improve brain waves and even bring circulation and improve lymph drainage. Dating all the way back to Ancient Greece, music was used in an attempt to cure mental disorders. More recently, music has been shown to have many health benefits health benefits, from boosting immune function and lowering stress levels to improving the health of premature babies.

Music therapy can reduce stress and promote relaxation. It has shown to be more effective than prescription drugs in reducing anxiety levels before surgery. A study published in 2017 found that a 30-minute music therapy session combined with traditional care after spinal surgery reduced pain. Music therapy is administered by a credentialed provider who assesses the individual’s needs. Treatment involves creating, listening, singing, or moving to music. It’s used for physical rehab, pain management, and brain injuries.

Tuning forks are another concept of using sound vibrations to heal chakras or energy pathways. There are different frequencies in each fork. My favorite tool aside from organic sound waves on a music player are tuning forks. 128Hz. Comments and questions are always open for a healthy dialogue.

Can Food change your mood?

Everything the body consumes has positive or negative affects. Since it has been Scientifically proven that quality, nutrient dense food is the best medicine for prevention of disease and immune strength, it’s no wonder why the data is showing how it can also affect your mood.
Proper nutrition and exercise will help release a chemical in the brain And digestive system called Serotonin. Roughly 95% of Serotonin is produced in your digestive tract, which is lined with 100 million nerve cells and neurons. The production of neurotransmitters like Serotonin, influence billions of healthy gut bacteria that consume and regulate toxins from bad bacteria.

Recent scientific studies show a direct connection between the brain and gut microbiome, therefore influencing mood.

leave your comments to discuss further.

source: https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin