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Right in your hand you have a reminder of your best attitudes for success in your health goals!
☻ Your thumb reminds you to approach any predicament you encounter with a “thumbs-up” orientation. Even one that looks like failure can teach you something that you can then use to fine-tune your future actions.
☻ Your pointer reminds you to direct all your actions toward your goal.
☻ Your middle finger expresses your response to fear and discouragement.
☻ Your ring finger reminds you to put your heart into your commitment to your goals.
☻ Your little finger reminds you that God is in the details. Celebrate the little accomplishments. They add up over time. Simple things like a smile and a thank you can change your whole world or someone else’s.
Showing posts with label HTOTD. Show all posts
Showing posts with label HTOTD. Show all posts
26 January, 2009
24 January, 2009
Health Tip of the Day - Get Moving
The human body is meant to move. Incorporate physical activity into your daily routine. You will improve your overall health, well-being, and quality of life. Any activity that gets your heart rate up and moves your muscles qualifies as physical activity. Some ideas to live a more active lifestyle are:
☻ Gardening.
☻ Cleaning your home.
☻ Washing your car by hand.
☻ Taking your children to a park and playing with them rather than sitting a watching them.
☻ Climbing the stairs instead of taking the elevator, especially if you are only going up or down a few floors.
☻ Parking farther away from your destination than usual.
☻ Skating.
☻ Bicycling.
☻ Walking briskly.
☻ Bouncing on a mini trampoline.
Researchers at the University of South Carolina in Columbia found that people who had moderate to high levels of physical activity experienced 20-30% fewer colds than those with low activity levels. Regular physical activity promotes health in a number of ways:
☻ Improves the functioning of the digestive system.
☻ Stimulates lymphatic flow which promotes elimination of toxins from the body.
☻ Increases circulation and the efficiency of heart function.
☻ Supports the immune system.
A key to getting in shape is determination and consistency. If you find it difficult to exercise for 30-minutes or more each day, just do five or ten minutes. Often you'll find it difficult to quit once you get started. Notice how your body responds to exercise and truly enjoy all the benefits of exercise. The more you focus on the benefits the easier it will be to motivate yourself to stick with your fitness plan.
How do you fit exercise into your routine?
☻ Gardening.
☻ Cleaning your home.
☻ Washing your car by hand.
☻ Taking your children to a park and playing with them rather than sitting a watching them.
☻ Climbing the stairs instead of taking the elevator, especially if you are only going up or down a few floors.
☻ Parking farther away from your destination than usual.
☻ Skating.
☻ Bicycling.
☻ Walking briskly.
☻ Bouncing on a mini trampoline.
Researchers at the University of South Carolina in Columbia found that people who had moderate to high levels of physical activity experienced 20-30% fewer colds than those with low activity levels. Regular physical activity promotes health in a number of ways:
☻ Improves the functioning of the digestive system.
☻ Stimulates lymphatic flow which promotes elimination of toxins from the body.
☻ Increases circulation and the efficiency of heart function.
☻ Supports the immune system.
A key to getting in shape is determination and consistency. If you find it difficult to exercise for 30-minutes or more each day, just do five or ten minutes. Often you'll find it difficult to quit once you get started. Notice how your body responds to exercise and truly enjoy all the benefits of exercise. The more you focus on the benefits the easier it will be to motivate yourself to stick with your fitness plan.
How do you fit exercise into your routine?
20 January, 2009
Health Tip of the Day - Sugar Causes Genetic Damage
Giving in to the urgings of the sweet tooth has farther reaching consequences than one might think. We know about the blood sugar roller coaster that results from that chocolate bar you crave. It turns out that the effects last for weeks, and may even effect future generations.
Australian scientists at the Baker IDI Heart and Diabetes Institute study the impact of diet on human heart tissue and mice. The results of this study appear in the Journal of Experimental Medicine.
The study showed that sugar consumption changes the way that the body responds to food. Sugar switches off genetic controls designed to protect the body against diabetes and heart disease. They found that cells show the effects of a one-time dose of sugar for fourteen days. If human genes remember a sugar hit for two weeks, imagine what happens when sugar consumption becomes a habit. Prolonged poor eating habits are capable of permanently altering DNA. This damaged DNA may be passed on to the next generation, putting into motion a downward spiral of poor health for posterity.
It would seem that the same may be true for other 'junk food' items. Put some serious thought into what you eat, and what you feed your family. We may regret our dependence on mass produced Franken Food for generations. Perhaps it is time we take back control of our families' health.
Australian scientists at the Baker IDI Heart and Diabetes Institute study the impact of diet on human heart tissue and mice. The results of this study appear in the Journal of Experimental Medicine.
The study showed that sugar consumption changes the way that the body responds to food. Sugar switches off genetic controls designed to protect the body against diabetes and heart disease. They found that cells show the effects of a one-time dose of sugar for fourteen days. If human genes remember a sugar hit for two weeks, imagine what happens when sugar consumption becomes a habit. Prolonged poor eating habits are capable of permanently altering DNA. This damaged DNA may be passed on to the next generation, putting into motion a downward spiral of poor health for posterity.
It would seem that the same may be true for other 'junk food' items. Put some serious thought into what you eat, and what you feed your family. We may regret our dependence on mass produced Franken Food for generations. Perhaps it is time we take back control of our families' health.
14 January, 2009
Health Tip of the Day - Food is Medicine
Everything you put in your mouth (or on your skin) has an effect on your body, for good or for ill - there is no neutral ground. Food can be like a powerful drug. It can have a chemical affect on our body and alter our emotional state.
To keep your mind clear and body in balance, eliminate foods high in refined sugar and unhealthy fats. Replace non-foods with high quality nutritious food. Go for colorful meals. Experiment with a variety of brightly colored fruits and vegetables. Think of the rainbow when putting together a salad or vegetable tray. White is not only the absence of color, it generally indicates an absence of nutrition.
Your tongue, your palate, responds to the training you (or your parents) give it. Taste is a product of habit. The cause of a habit is repetition, so to change unhealthy habits, substitute something positive:
☻ Instead of coffee, start your day with a large glass (32 ounces - drink slowly, especially at first) of water with 1/2 a lemon squeezed into it. You have been without fluids for 8 to 10 hours or more. One of the signs of dehydration is lagging energy. If you have to sweeten it, add a touch of honey, agave, or (green) stevia, but decrease the amount from day to day to lessen your dependence on that burst of sweet.
☻ Replace that doughnut in your morning snack with an apple or pear. You still get to satisfy your sweet tooth, but the extra nutrients and enzymes will keep you going longer.
☻ Add darker leafy greens to your salad, rather than relying on iceberg lettuce, which loses any nutrition it has quickly after harvest.
☻ Keep raw (not roasted or salted) nuts on hand for quick snacks instead of candy bars. The B vitamins and healthy fats in them will give your brain a boost.
☻ Fill your refrigerator with a variety of cut up veggies or fruit. They will be easy snacks to grab (instead of chips) when you have the munchies. The crunch factor is still there, but with a lot more benefits.
You get the idea. Let your imagination take you to a better place in your health, through the food you eat.
According to the U.S. Surgeon General of the 2.2 million deaths in America each year, 1.8 million are diet related. Research shows that eating a wide variety of fruits and vegetables protects you against cancer, heart disease, and the effects of aging.
To keep your mind clear and body in balance, eliminate foods high in refined sugar and unhealthy fats. Replace non-foods with high quality nutritious food. Go for colorful meals. Experiment with a variety of brightly colored fruits and vegetables. Think of the rainbow when putting together a salad or vegetable tray. White is not only the absence of color, it generally indicates an absence of nutrition.
Your tongue, your palate, responds to the training you (or your parents) give it. Taste is a product of habit. The cause of a habit is repetition, so to change unhealthy habits, substitute something positive:
☻ Instead of coffee, start your day with a large glass (32 ounces - drink slowly, especially at first) of water with 1/2 a lemon squeezed into it. You have been without fluids for 8 to 10 hours or more. One of the signs of dehydration is lagging energy. If you have to sweeten it, add a touch of honey, agave, or (green) stevia, but decrease the amount from day to day to lessen your dependence on that burst of sweet.
☻ Replace that doughnut in your morning snack with an apple or pear. You still get to satisfy your sweet tooth, but the extra nutrients and enzymes will keep you going longer.
☻ Add darker leafy greens to your salad, rather than relying on iceberg lettuce, which loses any nutrition it has quickly after harvest.
☻ Keep raw (not roasted or salted) nuts on hand for quick snacks instead of candy bars. The B vitamins and healthy fats in them will give your brain a boost.
☻ Fill your refrigerator with a variety of cut up veggies or fruit. They will be easy snacks to grab (instead of chips) when you have the munchies. The crunch factor is still there, but with a lot more benefits.
You get the idea. Let your imagination take you to a better place in your health, through the food you eat.
According to the U.S. Surgeon General of the 2.2 million deaths in America each year, 1.8 million are diet related. Research shows that eating a wide variety of fruits and vegetables protects you against cancer, heart disease, and the effects of aging.
06 January, 2009
Honey adds health benefits, is natural preservative and sweetener in salad dressings
Food manufacturers, responding to consumers who prefer products with natural ingredients, find that antioxidant-rich honey is a healthy alternative to chemical additives and refined sweeteners in commercial salad dressings. A University of Illinois study co-authored by scientist from Kraft Foods and Newlywed Foods monitored the effects of adding honey to salad dressing.
Clover and blueberry honey replaced EDTA (an additive used to keep oils from oxidizing) and high-fructose corn syrup (used to sweeten the recipes). Honeyed dressings were compared to a control dressing that contained these ingredients.
Salad dressings are emulsions—they contain oil and water. To keep these ingredients together in one phase, manufacturers rely on emulsifiers and thickening agents to avoid thinning of the dressing and separation of the oil and water. However, enzymes in the honey broke the emulsion by attacking the starch that was used to thicken the dressing. Scientists added xanthan gum as a thickening agent to all the dressings.
The dressings were stored under various conditions: 37 degrees Celsius (95 degrees Fahrenheit) for six weeks, and at 23 degrees Celsius (74 degrees Fahrenheit-room temperature) and 4 degrees Celsius (40 degrees Fahrenheit-refrigerator temperature) for one year. Dressings were evaluated for their oxidative stability.
After nine months of storage, both types of honey were as effective as EDTA in protecting against oxidation or spoilage. Of 19 honeys with varying characteristics originally considered, clover and blueberry honeys excelled in an analysis of sweetening potential, antioxidant activity, and phenolic profiles. Blueberry honey performed slightly better than clover in the study.
The manufacturers hope that salad dressings made with honey will appeal to consumers.
The article was published in the Journal of Agricultural and Food Chemistry.
Clover and blueberry honey replaced EDTA (an additive used to keep oils from oxidizing) and high-fructose corn syrup (used to sweeten the recipes). Honeyed dressings were compared to a control dressing that contained these ingredients.
Salad dressings are emulsions—they contain oil and water. To keep these ingredients together in one phase, manufacturers rely on emulsifiers and thickening agents to avoid thinning of the dressing and separation of the oil and water. However, enzymes in the honey broke the emulsion by attacking the starch that was used to thicken the dressing. Scientists added xanthan gum as a thickening agent to all the dressings.
The dressings were stored under various conditions: 37 degrees Celsius (95 degrees Fahrenheit) for six weeks, and at 23 degrees Celsius (74 degrees Fahrenheit-room temperature) and 4 degrees Celsius (40 degrees Fahrenheit-refrigerator temperature) for one year. Dressings were evaluated for their oxidative stability.
After nine months of storage, both types of honey were as effective as EDTA in protecting against oxidation or spoilage. Of 19 honeys with varying characteristics originally considered, clover and blueberry honeys excelled in an analysis of sweetening potential, antioxidant activity, and phenolic profiles. Blueberry honey performed slightly better than clover in the study.
The manufacturers hope that salad dressings made with honey will appeal to consumers.
The article was published in the Journal of Agricultural and Food Chemistry.
05 January, 2009
FLU SEASON IS DEFINITELY HERE!
Flu is a highly contagious disease, usually more prevalent in the Winter and Spring. It is spread through discharges from the mouth and nose from infected persons. The influenza virus has great genetic variation, which accounts for the frequent epidemics, caused by different strains of the virus. The main target of the virus is the respiratory system. Flu can be highly dangerous for children, the elderly, or people with a weak immune system.
Symptoms of flu include sudden onset, fever, chills, muscle aches and pain, headache, weakness, and physical and mental exhaustion. Sneezing, coughing, and other symptoms of the common cold are usually present, and intestinal complaints are also very common.
People with the flu require bed rest, a well-balanced diet, and lots of liquids, such as water, homemade Lemonade, vegetable juices, soups, and herbal teas.
The news media is pushing the flu vaccine. Demand for the vaccine is great. Unfortunately, the American public is poorly informed about the drawbacks of vaccines and the anti-viral properties of essential oils. If people understood therapeutic grade essential oils, perhaps there's be less reason to line up at the clinic.
For building the immune system and preventing viral infection, these are the essential oils we use. You can buy therapeutic quality oils at Young Living Essential Oils. (Numbers in parentheses are product numbers)
PREVENTION CONSIDERATIONS:
Essential Oils:
☻ Oil of Oregano-Powerful Anti-Infectious/Anti-Viral Agent (Georgetown Univ Medical Center Report, Oct 2001) (#3605) I once had a piano student who would not go anywhere without her oregano oil.
☻ Oil of Thyme- Nerve Bacterial and Spinal Bacterial Infections (Dr. Jean Valnet, M.D. Research Studies) (#3650) I put this on my goats' food all the time. It kept them healthy and did wonderful things for their milk.
☻ ImmuPower Blend---Immune Support. Building, Strengthening, and Protecting the Body (#3363) My personal favorite.
☻ Thieves Blend -Kills 99.96% Airborne Bacteria (Weber State Univ Laboratory Studies) (#3423) My husband's personal favorite.
☻ Oil of Lavender -Soothing for Blister Agents on the Skin (Rene Gattefosse, French Scientific Experiments). Calms headache (#3575).
☻ Exodus II Blend-Immune Stimulating, Anti-viral Compounds (Biblical Oils Used in Ancient Cultures) (#3338) This is my daughter's personal favorite.
☻ DiGize Blend---Valuble Soothing Digestive aid. (#3324).
RESPIRATORY CONSIDERATIONS:
☻ Fir, Idaho Balsam-Combats Respiratory Infections; Soothing for muscles and body aches. Anti-fungal (#3654).
☻ R.C. Blend-Antiseptic Respiratory Support (#3405) My daughter's best friend is a big fan of R.C.
☻ Raven Blend-Powerful Support to the Lung/Bronchial Tissues (#3402).
☻ cold air diffuser -Diffuses Powerful Oil Constituents into the air (#3800, 3660, 3661, 3662, 3663, 4457 - for travel, and 4456 - this one is ultrasonic).
Supplements;
☻ MultiGreens Capsules-Fortifies Immune System to Optimal Levels (Green Food Antioxidant w/essential oils) (#3248).
☻ Exodus Capsules---A Super Charged Antioxidant /immune support with Echinacea and essential oils (#3205).
☻ Mineral Essence---Ionic Mineral complex enhanced with essential oils (#3222).
☻ True Source-dried superfood powders, whole food vitamins and minerals, and other nutrients supplying a broad spectrum of nutrients - not your ordinary multi-vitamin (#3502).
Cleansers;
☻ Thieves Soap-Soothing, Antibacterial all-natural Cleanser (#3679).
☻ Thieves Household Cleaner - A natural all-purpose concentrate that can be used on tough stains and problem areas in the home without resorting to harsh or abrasive chemicals (3743).
☻ Dentarome PLUS Oral Hygiene-Anti-Germicidal Toothpaste (Contains Thymol and Thieves Blend) (#3738).
You can use therapeutic grade essential oils topically or internally. For topical application, apply to the bottoms of the feet, the pulse points of the wrist, or to the back, neck, and chest. Since some of these oils are considered "hot" oils, be sure to dilute the essential oils with a carrier, especially if you have sensitive skin.
For internal use (*use only therapeutic grade oils internally, other oils may be toxic*), put 3-5 drops into a vegetable capsule (gel cap) and swallow. Fill the rest of the capsule with Extra Virgin Olive Oil, grapeseed oil, or flaxseed oil. Do this three times per day, for at least a week. You can usually purchase gel caps at any health food store.
If you don't have any gel caps, you can put 1-5 drops of oil in a tablespoon of honey and let it trickle down your throat. The oils are very strong, so start with one drop and work up to the most effective amount for your own body. I prefer this method because it does not involve messing with capsules, and it seems to take effect sooner.
In Europe and England doctors have been prescribing essential oils and herbs as treatment for Infections, Colds and Flu. Some of the essential oils recommended are:
☻ Idaho tansy (3656) Do not take tansy internally.
☻ Cypress (3530) Also good for circulation issues, like cold hands and feet.
☻ Tea Tree/melaleuca (3587).
☻ Lavender (3575) Also helps the fever headache symptoms.
☻ Thyme (3650).
☻ Oregano (3605).
☻ Rosemary (3626).
☻ Peppermint (3614) Also helps with fevers.
☻ and Fir (3314 or 3316).
Idaho Balsam Fir is a conifer oil distilled in northern Idaho. It has been used for treating muscle aches and pains, sinusitis, bronchitis, and other respiratory disorders.
If you use a combination of different essential oils and supplements, recovery is more assured than if using just one essential oil or herb.
Use the diffuser (44456) with Lemon (3578), Eucalyptus (3597), or Lavender (3575) to disinfect the room air and keep the nasal passages clear.
If you have a sore throat, place one drop Melrose Blend (3378) essential oil on your tongue and swallow. Do this every half hour until the pain is gone.
It is important when you come down with an illness to use essential oils correctly. Be aware of any safety precautions, as some essential oils can sting or burn so they need to be diluted.
Diffusing Oils;
When oils are diffused in a home or office, they purify the air itself by removing toxins, metallic particles and other harmful microscopic debris. They also increase the atmospheric oxygen, and boost levels of beneficial ozone and negative ions which dramatically inhibit the growth and reproduction of airborne pathogens. Further, as the odorous molecules drift to the various surfaces of each room they rapidly kill virtually all pathogenic bacteria, rifles, molds and fungi they come into contact with. And lastly, they completely destroy odors from mold, cigarettes, household pets and more.
Perhaps the most popular and effective method of diffusing oils is to buy a product called a Diffuser (4456), which sprays an ultra-fine mist of the essential oil of your choice into the air. The millions of misted particles sprayed from a diffuser are so fine they can hang in the air of your house literally for hours, spreading from room to room via the normal air circulation that occurs as you walk through your house.
So diffusing puts the oils into the atmosphere in your home. You're getting increased oxygen because it releases the oxygenating molecules, you're getting increased ozone and negative ions because that's where it comes from in nature, from the plant oils.
*** VERY IMPORTANT POINT ABOUT DIFFUSING OILS:
Whatever you do, DO NOT HEAT YOUR OILS. Keep them around room temperature. Heating the essential oils will not only ruin the therapeutic value of the oil, but it can also harm you. Research shows that high temperatures will change the chemistry. This changed chemistry can be toxic to the human body.
This is simply basic organic chemistry 101. If you want to fragrance a room and obtain health benefits, use a cold air diffuser (4456). Do not use a light bulb ring diffuser or burn oils with fire from a candle.
Quality
I went to a well known body care store and found the oils that were labeled "Pure Essential Oils." In very small print, on an attached card, was this statement, "Lavender essential oil diluted to a 2% solution."
That 15ml bottle contained 6 drops of lavender oil and the rest grape seed oil. That is a 2% solution!!! The bottle sold for $10.00. A 15ml bottle of lavender essential oil contains about 300 drops and usually costs between $20.00 to $30.00. My experience further cemented my faith in Young Living Essential Oils as being a honest, dependable source of quality oils.
You can use many of the herbs as teas instead of, or along with the oils.
Symptoms of flu include sudden onset, fever, chills, muscle aches and pain, headache, weakness, and physical and mental exhaustion. Sneezing, coughing, and other symptoms of the common cold are usually present, and intestinal complaints are also very common.
People with the flu require bed rest, a well-balanced diet, and lots of liquids, such as water, homemade Lemonade, vegetable juices, soups, and herbal teas.
The news media is pushing the flu vaccine. Demand for the vaccine is great. Unfortunately, the American public is poorly informed about the drawbacks of vaccines and the anti-viral properties of essential oils. If people understood therapeutic grade essential oils, perhaps there's be less reason to line up at the clinic.
For building the immune system and preventing viral infection, these are the essential oils we use. You can buy therapeutic quality oils at Young Living Essential Oils. (Numbers in parentheses are product numbers)
PREVENTION CONSIDERATIONS:
Essential Oils:
☻ Oil of Oregano-Powerful Anti-Infectious/Anti-Viral Agent (Georgetown Univ Medical Center Report, Oct 2001) (#3605) I once had a piano student who would not go anywhere without her oregano oil.
☻ Oil of Thyme- Nerve Bacterial and Spinal Bacterial Infections (Dr. Jean Valnet, M.D. Research Studies) (#3650) I put this on my goats' food all the time. It kept them healthy and did wonderful things for their milk.
☻ ImmuPower Blend---Immune Support. Building, Strengthening, and Protecting the Body (#3363) My personal favorite.
☻ Thieves Blend -Kills 99.96% Airborne Bacteria (Weber State Univ Laboratory Studies) (#3423) My husband's personal favorite.
☻ Oil of Lavender -Soothing for Blister Agents on the Skin (Rene Gattefosse, French Scientific Experiments). Calms headache (#3575).
☻ Exodus II Blend-Immune Stimulating, Anti-viral Compounds (Biblical Oils Used in Ancient Cultures) (#3338) This is my daughter's personal favorite.
☻ DiGize Blend---Valuble Soothing Digestive aid. (#3324).
RESPIRATORY CONSIDERATIONS:
☻ Fir, Idaho Balsam-Combats Respiratory Infections; Soothing for muscles and body aches. Anti-fungal (#3654).
☻ R.C. Blend-Antiseptic Respiratory Support (#3405) My daughter's best friend is a big fan of R.C.
☻ Raven Blend-Powerful Support to the Lung/Bronchial Tissues (#3402).
☻ cold air diffuser -Diffuses Powerful Oil Constituents into the air (#3800, 3660, 3661, 3662, 3663, 4457 - for travel, and 4456 - this one is ultrasonic).
Supplements;
☻ MultiGreens Capsules-Fortifies Immune System to Optimal Levels (Green Food Antioxidant w/essential oils) (#3248).
☻ Exodus Capsules---A Super Charged Antioxidant /immune support with Echinacea and essential oils (#3205).
☻ Mineral Essence---Ionic Mineral complex enhanced with essential oils (#3222).
☻ True Source-dried superfood powders, whole food vitamins and minerals, and other nutrients supplying a broad spectrum of nutrients - not your ordinary multi-vitamin (#3502).
Cleansers;
☻ Thieves Soap-Soothing, Antibacterial all-natural Cleanser (#3679).
☻ Thieves Household Cleaner - A natural all-purpose concentrate that can be used on tough stains and problem areas in the home without resorting to harsh or abrasive chemicals (3743).
☻ Dentarome PLUS Oral Hygiene-Anti-Germicidal Toothpaste (Contains Thymol and Thieves Blend) (#3738).
You can use therapeutic grade essential oils topically or internally. For topical application, apply to the bottoms of the feet, the pulse points of the wrist, or to the back, neck, and chest. Since some of these oils are considered "hot" oils, be sure to dilute the essential oils with a carrier, especially if you have sensitive skin.
For internal use (*use only therapeutic grade oils internally, other oils may be toxic*), put 3-5 drops into a vegetable capsule (gel cap) and swallow. Fill the rest of the capsule with Extra Virgin Olive Oil, grapeseed oil, or flaxseed oil. Do this three times per day, for at least a week. You can usually purchase gel caps at any health food store.
If you don't have any gel caps, you can put 1-5 drops of oil in a tablespoon of honey and let it trickle down your throat. The oils are very strong, so start with one drop and work up to the most effective amount for your own body. I prefer this method because it does not involve messing with capsules, and it seems to take effect sooner.
In Europe and England doctors have been prescribing essential oils and herbs as treatment for Infections, Colds and Flu. Some of the essential oils recommended are:
☻ Idaho tansy (3656) Do not take tansy internally.
☻ Cypress (3530) Also good for circulation issues, like cold hands and feet.
☻ Tea Tree/melaleuca (3587).
☻ Lavender (3575) Also helps the fever headache symptoms.
☻ Thyme (3650).
☻ Oregano (3605).
☻ Rosemary (3626).
☻ Peppermint (3614) Also helps with fevers.
☻ and Fir (3314 or 3316).
Idaho Balsam Fir is a conifer oil distilled in northern Idaho. It has been used for treating muscle aches and pains, sinusitis, bronchitis, and other respiratory disorders.
If you use a combination of different essential oils and supplements, recovery is more assured than if using just one essential oil or herb.
Use the diffuser (44456) with Lemon (3578), Eucalyptus (3597), or Lavender (3575) to disinfect the room air and keep the nasal passages clear.
If you have a sore throat, place one drop Melrose Blend (3378) essential oil on your tongue and swallow. Do this every half hour until the pain is gone.
It is important when you come down with an illness to use essential oils correctly. Be aware of any safety precautions, as some essential oils can sting or burn so they need to be diluted.
Diffusing Oils;
When oils are diffused in a home or office, they purify the air itself by removing toxins, metallic particles and other harmful microscopic debris. They also increase the atmospheric oxygen, and boost levels of beneficial ozone and negative ions which dramatically inhibit the growth and reproduction of airborne pathogens. Further, as the odorous molecules drift to the various surfaces of each room they rapidly kill virtually all pathogenic bacteria, rifles, molds and fungi they come into contact with. And lastly, they completely destroy odors from mold, cigarettes, household pets and more.
Perhaps the most popular and effective method of diffusing oils is to buy a product called a Diffuser (4456), which sprays an ultra-fine mist of the essential oil of your choice into the air. The millions of misted particles sprayed from a diffuser are so fine they can hang in the air of your house literally for hours, spreading from room to room via the normal air circulation that occurs as you walk through your house.
So diffusing puts the oils into the atmosphere in your home. You're getting increased oxygen because it releases the oxygenating molecules, you're getting increased ozone and negative ions because that's where it comes from in nature, from the plant oils.
*** VERY IMPORTANT POINT ABOUT DIFFUSING OILS:
Whatever you do, DO NOT HEAT YOUR OILS. Keep them around room temperature. Heating the essential oils will not only ruin the therapeutic value of the oil, but it can also harm you. Research shows that high temperatures will change the chemistry. This changed chemistry can be toxic to the human body.
This is simply basic organic chemistry 101. If you want to fragrance a room and obtain health benefits, use a cold air diffuser (4456). Do not use a light bulb ring diffuser or burn oils with fire from a candle.
Quality
I went to a well known body care store and found the oils that were labeled "Pure Essential Oils." In very small print, on an attached card, was this statement, "Lavender essential oil diluted to a 2% solution."
That 15ml bottle contained 6 drops of lavender oil and the rest grape seed oil. That is a 2% solution!!! The bottle sold for $10.00. A 15ml bottle of lavender essential oil contains about 300 drops and usually costs between $20.00 to $30.00. My experience further cemented my faith in Young Living Essential Oils as being a honest, dependable source of quality oils.
You can use many of the herbs as teas instead of, or along with the oils.
04 January, 2009
Health Tip of the Day - Sleep
A good night's sleep is essential for your health. Go to bed and wake up at the same time every day to wake up refreshed and energized. It is best not to need an alarm clock to wake you up. Adjust your bedtime until you wake up naturally just before your alarm clock goes off. If you are a dyed-in-the-wool night owl, note your current bedtime. Go to bed 15 minutes earlier every 3 days until you have the right balance.
A power down hour helps to ensure a good night's sleep. One hour before bedtime, prepare your body for rest:
☻ Get away from the computer or TV. The video display 'excites' your brain cells, so they have a harder time shutting down.
☻ Spend 20 minutes doing light chores that must be done so you will sleep better (pack book bags, make lunches, do NOT do heavy cleaning).
☻ Spend 20 minutes on personal hygiene
☻ Spend 20 minutes reading or meditating. If you read before bedtime, it is better to read with a book light so you are not exposed to bright light before sleeping.
If you only have 30 minutes, do each of these activities for 10 minutes.
Science has shown that having a TV or computer in your bedroom interferes with sleep. Even when they are turned off, they emit a negative sound and disrupt sleep and energy levels. Bedrooms should be a place of peaceful retreat to support quality sleep.
Adults require between 5-10 hours of sleep a night, teens need 8 to 12 hours, children need 10 or more, depending on their age. You will need to discover the proper amount for your body. A recent study from the United Kingdom reports that the lower the number of hours you sleep, the higher the likelihood you will put on extra weight, the higher your chances of having a stroke, and your immune system will be out of balance - leading to yeast overgrowth, allergies, and even cancer.
Check this article for a good overview of the benefits of sufficient sleep.
A power down hour helps to ensure a good night's sleep. One hour before bedtime, prepare your body for rest:
☻ Get away from the computer or TV. The video display 'excites' your brain cells, so they have a harder time shutting down.
☻ Spend 20 minutes doing light chores that must be done so you will sleep better (pack book bags, make lunches, do NOT do heavy cleaning).
☻ Spend 20 minutes on personal hygiene
☻ Spend 20 minutes reading or meditating. If you read before bedtime, it is better to read with a book light so you are not exposed to bright light before sleeping.
If you only have 30 minutes, do each of these activities for 10 minutes.
Science has shown that having a TV or computer in your bedroom interferes with sleep. Even when they are turned off, they emit a negative sound and disrupt sleep and energy levels. Bedrooms should be a place of peaceful retreat to support quality sleep.
Adults require between 5-10 hours of sleep a night, teens need 8 to 12 hours, children need 10 or more, depending on their age. You will need to discover the proper amount for your body. A recent study from the United Kingdom reports that the lower the number of hours you sleep, the higher the likelihood you will put on extra weight, the higher your chances of having a stroke, and your immune system will be out of balance - leading to yeast overgrowth, allergies, and even cancer.
Check this article for a good overview of the benefits of sufficient sleep.
02 January, 2009
Health Tip of the Day - immune booster
Infection fighting juice
This juice will help boost your immune function
1 broccoli floret
2 sticks celery
1 carrot
½ red onion
1 clove garlic
1 green apple
3 red radishes
1 tsp. dried basil (optional)
Pass all through a juicer and dilute with half a cup of freshly brewed green tea.
Or chop into 1/2 to 1 inch pieces and put all ingredients in a high powered blender with 2 cups of water or green tea. Strain if desired.
Drink immediately.
This juice will help boost your immune function
1 broccoli floret
2 sticks celery
1 carrot
½ red onion
1 clove garlic
1 green apple
3 red radishes
1 tsp. dried basil (optional)
Pass all through a juicer and dilute with half a cup of freshly brewed green tea.
Or chop into 1/2 to 1 inch pieces and put all ingredients in a high powered blender with 2 cups of water or green tea. Strain if desired.
Drink immediately.
31 December, 2008
3 Sheets to the Wind - No NSAIDS
This is from Jenny Thompson of Health Sciences International:
If you're headed out for some New Year's festivities tonight, here's a fun fact you can use to entertain your fellow revelers: "three sheets to the wind" is a nautical term.
As every sailor knows, the ropes that secure the lower corners of sails are called sheets. If three sheets should come loose in a stiff wind, the sails flap wildly, and the boat lurches like, …yep, …a drunken sailor.
So if you should arrive home tonight feeling three sheets to the wind, here's my tip for a happy New Year: Don't take acetaminophen or aspirin.
To get past a hangover, alcohol has to be fully processed and eliminated from your body. But both of these analgesics can delay the process, extending the period of your hangover and getting your year off to a rough start. Even worse, your liver can be dangerously stressed when alcohol and acetaminophen are combined.
Also, if you can, wait until you're sober before going to sleep. Your metabolism slows during sleep, so it takes longer for your body to accommodate the alcohol.
But hopefully you won't have any of these concerns tonight, and all of your "sheets" will stay securely fastened to your sails.
To start receiving your own copy of the HSI e-Alert, visit this site.
If you're headed out for some New Year's festivities tonight, here's a fun fact you can use to entertain your fellow revelers: "three sheets to the wind" is a nautical term.
As every sailor knows, the ropes that secure the lower corners of sails are called sheets. If three sheets should come loose in a stiff wind, the sails flap wildly, and the boat lurches like, …yep, …a drunken sailor.
So if you should arrive home tonight feeling three sheets to the wind, here's my tip for a happy New Year: Don't take acetaminophen or aspirin.
To get past a hangover, alcohol has to be fully processed and eliminated from your body. But both of these analgesics can delay the process, extending the period of your hangover and getting your year off to a rough start. Even worse, your liver can be dangerously stressed when alcohol and acetaminophen are combined.
Also, if you can, wait until you're sober before going to sleep. Your metabolism slows during sleep, so it takes longer for your body to accommodate the alcohol.
But hopefully you won't have any of these concerns tonight, and all of your "sheets" will stay securely fastened to your sails.
To start receiving your own copy of the HSI e-Alert, visit this site.
A Riddle as We Contemplate Our New Year Resolutions
I am your constant companion.
I am your greatest asset or heaviest burden.
I will push you up to success or down to disappointment.
I am at your command.
Half the things you do might just as well be turned over to me,
For I can do them quickly, correctly, and profitably.
I am easily managed, just be firm with me.
Those who are great, I have made great.
Those who are failures, I have made failures.
I am not a machine, though I work with the precision of a
machine and the intelligence of a person.
You can run me for profit, or you can run me for ruin.
Show me how you want it done. Educate me. Train me.
Lead me. Reward me.
And I will then...do it automatically.
I am your servant.
Who am I?
I am a habit.
Anonymous
I am your greatest asset or heaviest burden.
I will push you up to success or down to disappointment.
I am at your command.
Half the things you do might just as well be turned over to me,
For I can do them quickly, correctly, and profitably.
I am easily managed, just be firm with me.
Those who are great, I have made great.
Those who are failures, I have made failures.
I am not a machine, though I work with the precision of a
machine and the intelligence of a person.
You can run me for profit, or you can run me for ruin.
Show me how you want it done. Educate me. Train me.
Lead me. Reward me.
And I will then...do it automatically.
I am your servant.
Who am I?
I am a habit.
Anonymous
30 December, 2008
Health Tip of the Day - digestion
Maintaining a healthy gastrointestinal system is crucial for optimum health. A stressful lifestyle may affect digestive enzyme production, reduce gastrointestinal motility, and interfere with overall function of the gastrointestinal system.
Your body will be unable to properly absorb nutrients if you eat in a hurry or are in an angry or stressed out state. A moment of silence before meals will prepare your body to accept the nutrition from the foods you eat. To center and calm yourself before eating, take several slow deep breaths and express gratitude for your food and for your health, in whatever state it is. Be sure to chew your food slowly and thoroughly.
Your body will be unable to properly absorb nutrients if you eat in a hurry or are in an angry or stressed out state. A moment of silence before meals will prepare your body to accept the nutrition from the foods you eat. To center and calm yourself before eating, take several slow deep breaths and express gratitude for your food and for your health, in whatever state it is. Be sure to chew your food slowly and thoroughly.
29 December, 2008
Health Tip of the Day - Brain Power
Here are some Simple Ways to Supercharge Your Brain:
☻ Sleep well - Research indicates that long-term memory is built during sleep. Your brain goes through 4 cycles of sleep repeatedly through the night. The fourth stage of rapid eye movement (REM) is the dreaming phase. During REM, your mind replays images of your experiences of the previous day. The repeated playbacks program your subconscious mind to store these images and other related information. Absence of REM sleep has been linked to psychotic behavior. Antidepressants suppress REM sleep.
☻ Eat a light meal at night - A heavy meal at night causes tossing and turning and prolonged emotional stress while at sleep. The body expends energy to digest the food instead of resting and dreaming. It is wise to eat your heavy meal in the middle of the day when your body is in motion. Eating a light meal with some fruits allows you to sleep well. A good night's sleep strengthens your brainpower.
☻ Reduce Sugar intake - Sugar is a non-food. It is a simple carbohydrate that sends your body on a roller coaster ride. You may initially feel a surge of energy and mood, only to head on a downhill slump once the initial burst wears off. Excess intake of sugar is known to cause claustrophobia, memory loss and other neurotic disorders. Eat food without adding sugar. Stay away from sweet drinks or excess consumption of caffeine with sugar.
☻ Eat Almonds - Almonds are believed to improve memory. Soaked almonds are easier to digest. Almond milk is made by soaking 1/2 cup almonds for 12 to 24 hours. Add 2 cups of water and blend. You can add 2 dates or 2 tablespoons of honey. Soaking sweetens the nuts, so you might find sweetener unnecessary.
☻ Drink Apple Juice - Research from the University of Massachusetts Lowell (UML) indicates that apple juice increases the production of the essential neurotransmitter acetylcholine in the brain, resulting in an increased memory power. Drink unfiltered (cloudy) apple juice for best benefits.
☻ Eat whole wheat rather than white flour products – The whole wheat germ contains lecithin. Lecithin helps ease the problem of the hardening of the arteries, which often impairs brain functioning.
☻ Take Vitamin B-complex - Vitamin B-complex strengthens memory power. Eat fruits and vegetables high in Vitamin B-complex. Stay away from starchy food or white bread, which depletes the Vitamin B-complex necessary for a healthy mind.
☻ Enjoy simple Pleasures - Stress drains your brainpower. A stress-ridden mind consumes much of our memory resources to leave us with a feeble mind. Make a habit to engage yourself in few simple pleasures everyday to dissolve stress from your mind. Some of these simple pleasures are good for your mind, body and soul.
☻ Enjoy music you love - Music stimulates the brain at a very deep level. Classical music is noted for being structured and providing fuel to build brain power. Folk music has survived because of its benefits. Loud music with harsh sounds and a driving beat can be stimulating, but too much can overstimulate your brain, resulting in added stress.
☻ Interact with and appreciate others - Volunteer. Studies show that people who are socially active are less likely to develop dementia or succumb to it later in life.
☻ Play with your children. Have you noticed that children have far superior brainpower than an adult does? Children have playful minds. A playful mind exhibits superior memory power.
☻ Get moving - Run, bike, or swim. Exercise increases the circulation throughout your body, including the brain. In addition, exercise increases your breathing, which brings more oxygen to energize those brain cells.
☻ Practice Yoga or Meditation - Yoga or Meditation relives stress, lowers blood pressure, slows and deepens respiration, slows metabolism, and releases muscle tension. All of these factors contribute significantly towards increases in our brainpower.
☻ Exercise your mind - Just as physical exercise is essential for a strong body, mental exercise is equally essential for a sharp and agile mind. Engage in activities that require your mind to remain active and playful.
☻ Play scrabble, do sudoku, or crossword puzzles.
☻ Start a new hobby such as blogging, reading, painting, bird watching
☻ Learn new skill or a foreign language
☻ Develop imagination - The Greeks mastered the principle of imagination and association for memorization. This technique requires you to develop a vivid and colorful imagination that links new information to a known object. If you involve all your senses - touching, feeling, smelling, hearing and seeing in the imagination process, you can remember greater details of the event.
☻ Control your temper - Bleached food with excess starch, in particular, white bread can lead to a nerve grating effect. This results in violent behavior and depression. Eat fresh vegetables. Drink lots of water and meditate or practice yoga to relieve these toxic emotions of temper and stressful mood swings.
☻ Sleep well - Research indicates that long-term memory is built during sleep. Your brain goes through 4 cycles of sleep repeatedly through the night. The fourth stage of rapid eye movement (REM) is the dreaming phase. During REM, your mind replays images of your experiences of the previous day. The repeated playbacks program your subconscious mind to store these images and other related information. Absence of REM sleep has been linked to psychotic behavior. Antidepressants suppress REM sleep.
☻ Eat a light meal at night - A heavy meal at night causes tossing and turning and prolonged emotional stress while at sleep. The body expends energy to digest the food instead of resting and dreaming. It is wise to eat your heavy meal in the middle of the day when your body is in motion. Eating a light meal with some fruits allows you to sleep well. A good night's sleep strengthens your brainpower.
☻ Reduce Sugar intake - Sugar is a non-food. It is a simple carbohydrate that sends your body on a roller coaster ride. You may initially feel a surge of energy and mood, only to head on a downhill slump once the initial burst wears off. Excess intake of sugar is known to cause claustrophobia, memory loss and other neurotic disorders. Eat food without adding sugar. Stay away from sweet drinks or excess consumption of caffeine with sugar.
☻ Eat Almonds - Almonds are believed to improve memory. Soaked almonds are easier to digest. Almond milk is made by soaking 1/2 cup almonds for 12 to 24 hours. Add 2 cups of water and blend. You can add 2 dates or 2 tablespoons of honey. Soaking sweetens the nuts, so you might find sweetener unnecessary.
☻ Drink Apple Juice - Research from the University of Massachusetts Lowell (UML) indicates that apple juice increases the production of the essential neurotransmitter acetylcholine in the brain, resulting in an increased memory power. Drink unfiltered (cloudy) apple juice for best benefits.
☻ Eat whole wheat rather than white flour products – The whole wheat germ contains lecithin. Lecithin helps ease the problem of the hardening of the arteries, which often impairs brain functioning.
☻ Take Vitamin B-complex - Vitamin B-complex strengthens memory power. Eat fruits and vegetables high in Vitamin B-complex. Stay away from starchy food or white bread, which depletes the Vitamin B-complex necessary for a healthy mind.
☻ Enjoy simple Pleasures - Stress drains your brainpower. A stress-ridden mind consumes much of our memory resources to leave us with a feeble mind. Make a habit to engage yourself in few simple pleasures everyday to dissolve stress from your mind. Some of these simple pleasures are good for your mind, body and soul.
☻ Enjoy music you love - Music stimulates the brain at a very deep level. Classical music is noted for being structured and providing fuel to build brain power. Folk music has survived because of its benefits. Loud music with harsh sounds and a driving beat can be stimulating, but too much can overstimulate your brain, resulting in added stress.
☻ Interact with and appreciate others - Volunteer. Studies show that people who are socially active are less likely to develop dementia or succumb to it later in life.
☻ Play with your children. Have you noticed that children have far superior brainpower than an adult does? Children have playful minds. A playful mind exhibits superior memory power.
☻ Get moving - Run, bike, or swim. Exercise increases the circulation throughout your body, including the brain. In addition, exercise increases your breathing, which brings more oxygen to energize those brain cells.
☻ Practice Yoga or Meditation - Yoga or Meditation relives stress, lowers blood pressure, slows and deepens respiration, slows metabolism, and releases muscle tension. All of these factors contribute significantly towards increases in our brainpower.
☻ Exercise your mind - Just as physical exercise is essential for a strong body, mental exercise is equally essential for a sharp and agile mind. Engage in activities that require your mind to remain active and playful.
☻ Play scrabble, do sudoku, or crossword puzzles.
☻ Start a new hobby such as blogging, reading, painting, bird watching
☻ Learn new skill or a foreign language
☻ Develop imagination - The Greeks mastered the principle of imagination and association for memorization. This technique requires you to develop a vivid and colorful imagination that links new information to a known object. If you involve all your senses - touching, feeling, smelling, hearing and seeing in the imagination process, you can remember greater details of the event.
☻ Control your temper - Bleached food with excess starch, in particular, white bread can lead to a nerve grating effect. This results in violent behavior and depression. Eat fresh vegetables. Drink lots of water and meditate or practice yoga to relieve these toxic emotions of temper and stressful mood swings.
27 December, 2008
Health Tip of the Day
Regular physical activity promotes health and improves the functioning of the digestive system, stimulates lymphatic flow which promotes elimination of toxins from the body and supports the immune system.
If you feel your energy dropping in the middle of the day, take a drink of filtered water, get up and go for a short walk or do some jumping jacks or other physical activity. This will re-energize you instead of reaching for caffeine or sugary snacks.
A recent study in the American Journal of Clinical Nutrition found that low intensity exercise such as bicycling, walking, or swimming, can increase the speed at which the body utilizes excess fat. If you overindulge on high fat food during the holidays or while on vacation, make sure to keep doing your low intensity exercise. So, after that big dinner, go for a 15 to 30 minute walk instead of taking that nap.
If you feel your energy dropping in the middle of the day, take a drink of filtered water, get up and go for a short walk or do some jumping jacks or other physical activity. This will re-energize you instead of reaching for caffeine or sugary snacks.
A recent study in the American Journal of Clinical Nutrition found that low intensity exercise such as bicycling, walking, or swimming, can increase the speed at which the body utilizes excess fat. If you overindulge on high fat food during the holidays or while on vacation, make sure to keep doing your low intensity exercise. So, after that big dinner, go for a 15 to 30 minute walk instead of taking that nap.
26 December, 2008
Baked Spiced Apples with Oats
Ingredients:
1 12-16 oz. pkg. fresh or frozen cranberries
3 c. rolled oats (extra thick ones work especially well)
Cut into wedges and core:
6 large apples
Sprinkle with lemon juice to prevent browning.
Grind together:
2-3 Tbs. Chia Seed
1 Tbs. Cinnamon
1 Tbs. fenugreek
1 Tbs. Dulse or kelp flakes
2 tsp. Coriander Seed
1 tsp. dried ginger
6 Cardamom pods (or 1/2 tsp. ground cardamom)
1/4 tsp. Nutmeg
Layer apples, cranberries, oats, and spices in crockpot. Cook on low for 2 hours. You may cook them in the oven at 300 degrees Fahrenheit for 1 to 1 1/2 hours.
Serve with plain yogurt or the grounds left from making nut milk.
1 12-16 oz. pkg. fresh or frozen cranberries
3 c. rolled oats (extra thick ones work especially well)
Cut into wedges and core:
6 large apples
Sprinkle with lemon juice to prevent browning.
Grind together:
2-3 Tbs. Chia Seed
1 Tbs. Cinnamon
1 Tbs. fenugreek
1 Tbs. Dulse or kelp flakes
2 tsp. Coriander Seed
1 tsp. dried ginger
6 Cardamom pods (or 1/2 tsp. ground cardamom)
1/4 tsp. Nutmeg
Layer apples, cranberries, oats, and spices in crockpot. Cook on low for 2 hours. You may cook them in the oven at 300 degrees Fahrenheit for 1 to 1 1/2 hours.
Serve with plain yogurt or the grounds left from making nut milk.
23 December, 2008
Health Tip of the Day - Water
Your body is made up of approximately 70% water. When the body does not move, the water in them becomes stagnant, creating a breeding ground for disease. As you move your body with exercise, you stir the water, refreshing your body, renewing your energy and regaining strength.
Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety. If you experience any of these symptoms, drink 1 to 2 glasses of pure water and notice if you feel better. Avoid caffeinated beverages such as black tea, coffee and soft drinks as well as alcohol-they can actually rob your body of water. To jazz up a plain glass of water, add a twist of lemon or lime or even a splash of fruit juice.
Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety. If you experience any of these symptoms, drink 1 to 2 glasses of pure water and notice if you feel better. Avoid caffeinated beverages such as black tea, coffee and soft drinks as well as alcohol-they can actually rob your body of water. To jazz up a plain glass of water, add a twist of lemon or lime or even a splash of fruit juice.
17 December, 2008
Health Tip of the Day
Research shows that eating a wide variety of fruits and vegetables protects you against cancer, heart disease, diabetes, and the effects of aging. Experiment with a variety of brightly colored fruits and vegetables. Think of the rainbow when putting together a salad or vegetable tray.
A great way to ensure you receive your daily vegetable requirements is to fill your plate 1/2 full with fresh raw vegetables or a salad and eat it before the rest of your meal. For midday snacks, think of apples, oranges and pears rather than cheese and nuts. A one inch cube of cheese can have 100 calories and can be 70% fat, while an apple has about 20 calories, almost no fat and is rich in fiber.
For quality fresh fruits and vegetables select locally grown produce, as they are higher in nutritional content and taste better. To learn more about finding local and organic produce near you, go to Local Harvest.
A great way to ensure you receive your daily vegetable requirements is to fill your plate 1/2 full with fresh raw vegetables or a salad and eat it before the rest of your meal. For midday snacks, think of apples, oranges and pears rather than cheese and nuts. A one inch cube of cheese can have 100 calories and can be 70% fat, while an apple has about 20 calories, almost no fat and is rich in fiber.
For quality fresh fruits and vegetables select locally grown produce, as they are higher in nutritional content and taste better. To learn more about finding local and organic produce near you, go to Local Harvest.
10 December, 2008
Health Tip of the Day
Salad dressing can significantly increase the calories and fat content of salad. For a tasty no fat dressing; blend 1 Cup Fresh Tomatoes (in chunks), 1 Cup mango (flesh only), 1/4 cup water and 2-3 Tbsp. balsamic vinegar.
Instead of using butter, margarine, or mayonnaise, dress-up veggies and salads with plain yogurt and herbs.
Instead of using butter, margarine, or mayonnaise, dress-up veggies and salads with plain yogurt and herbs.
09 December, 2008
Health Tip of the Day - Wonders of Fiber
The National Cancer Institute recommends at least 20 to 35 grams of fiber daily. Fiber is essential to aid the digestive system in elimination of toxins and waste. It promotes healthy regular bowel movements, moving food quickly through the digestive tract to minimize the time that potential carcinogens are in the intestines. Because of this, fiber has been shown to prevent some forms of cancer.
A study by Harvard researchers, which was published in the Archives of Internal Medicine, suggests that heart disease can be slashed by 10 to 30 percent for each 10 grams of fiber you eat a day. Fiber--found in fruits, vegetables, grains, and cereals--has long been shown to reduce blood pressure and lower cholesterol.
There are 2 kinds of fiber, insoluble and soluble (water soluble). Both are essential for proper elimination.
You can get soluble fiber from all sorts of fruits, oats, barley, legumes, and root crops. Soluble fiber encourages the growth of healthy organims (probiotics) that aid in digestion and improve your immune function.
Insoluble fiber is the "crunchy" kind of fiber. You can get this from whole grains, brans, nuts, seeds, and some vegetables (such as celery and green beans, but especially those leafy greens). They pass from one end of the digestive tract to the other end virtually unchanged. This type of fiber does "a clean sweep" of your digestive tract. It helps to cut down on flatulence as well.
Aside from improving colon function, fiber also has other roles:
☻ Fiber slows down the rate at which proteins move through the digestive tract. It improves protein metabolism. Your body can maximize its protein absorption capabilities, helping you to build more muscle.
☻ When digestion of carbs slows, the body is able to metabolize them more efficiently. Soluble fiber helps carbohydrates to be used for energy production rather than stored as body fat. Slow delivery of carbs into the bloodstream keeps insulin levels from spiking too high: another way that fiber prevents the storage of fat.
☻ Fiber can trap bile acids that might otherwise be absorbed and converted into cholesterol.
☻ Fiber builds immunity. By providing your body with plenty of fiber, you help it remove harmful bacteria, viruses, and allergens that may otherwise enter your body. It also encourages the growth of friendly intestinal flora and fauna (probiotics) which keep those harmful agents under control.
Gradually increase your fiber intake, adding two to three grams per day each week, to avoid intestinal distress. At the same time, increase your water consumption since fiber works more effectively with liquids.
If your current fiber intake is at 10 grams per day, begin taking in 12 grams on Week 1. Increase to 14 grams on Week 2, 16 grams on Week 3... Continue in this manner until your daily intake is at 30 grams or more.
By taking in more fiber, you increase your chances of staying healthy at all times. Moreover, you also get to eat the right kinds of food to energize you.
A study by Harvard researchers, which was published in the Archives of Internal Medicine, suggests that heart disease can be slashed by 10 to 30 percent for each 10 grams of fiber you eat a day. Fiber--found in fruits, vegetables, grains, and cereals--has long been shown to reduce blood pressure and lower cholesterol.
There are 2 kinds of fiber, insoluble and soluble (water soluble). Both are essential for proper elimination.
You can get soluble fiber from all sorts of fruits, oats, barley, legumes, and root crops. Soluble fiber encourages the growth of healthy organims (probiotics) that aid in digestion and improve your immune function.
Insoluble fiber is the "crunchy" kind of fiber. You can get this from whole grains, brans, nuts, seeds, and some vegetables (such as celery and green beans, but especially those leafy greens). They pass from one end of the digestive tract to the other end virtually unchanged. This type of fiber does "a clean sweep" of your digestive tract. It helps to cut down on flatulence as well.
Aside from improving colon function, fiber also has other roles:
☻ Fiber slows down the rate at which proteins move through the digestive tract. It improves protein metabolism. Your body can maximize its protein absorption capabilities, helping you to build more muscle.
☻ When digestion of carbs slows, the body is able to metabolize them more efficiently. Soluble fiber helps carbohydrates to be used for energy production rather than stored as body fat. Slow delivery of carbs into the bloodstream keeps insulin levels from spiking too high: another way that fiber prevents the storage of fat.
☻ Fiber can trap bile acids that might otherwise be absorbed and converted into cholesterol.
☻ Fiber builds immunity. By providing your body with plenty of fiber, you help it remove harmful bacteria, viruses, and allergens that may otherwise enter your body. It also encourages the growth of friendly intestinal flora and fauna (probiotics) which keep those harmful agents under control.
Gradually increase your fiber intake, adding two to three grams per day each week, to avoid intestinal distress. At the same time, increase your water consumption since fiber works more effectively with liquids.
If your current fiber intake is at 10 grams per day, begin taking in 12 grams on Week 1. Increase to 14 grams on Week 2, 16 grams on Week 3... Continue in this manner until your daily intake is at 30 grams or more.
By taking in more fiber, you increase your chances of staying healthy at all times. Moreover, you also get to eat the right kinds of food to energize you.
08 December, 2008
Health Tip of the Day
The key to attaining better health is to develop a strategy to incorporate healthy decisions, and ultimately habits, into your daily life. Focus your mind on health. See yourself as healthy, fit, and energetic. When you reach for something to put into your mouth, remember: nothing tastes as good as looking and feeling good feels. Anything you put in your mouth (or on your skin) will either help or harm you in the long run. There is no in between.
To truly achieve vibrant health you must know why you want it. Take time today to write down at least 10 reasons why vibrant health is important to you. Review your list every day. Add new reasons as they come to mind.
An excellent way to motivate yourself to achieve your goals is to write them down. Post your goals where you will see them often. As you accomplish your health goals, set new goals to keep moving you forward towards optimal fitness and well-being.
Write your goal on a small card, then laminate it. Keep this card next to your drivers license so you’ll never forget where you’re going. (thanks to Daily Joey)
"Being aware of how you want to feel in any activity makes it more likely that you will perform well and enjoy the activity, that is, make it a positive experience." (Jay Kimiecik)
To truly achieve vibrant health you must know why you want it. Take time today to write down at least 10 reasons why vibrant health is important to you. Review your list every day. Add new reasons as they come to mind.
An excellent way to motivate yourself to achieve your goals is to write them down. Post your goals where you will see them often. As you accomplish your health goals, set new goals to keep moving you forward towards optimal fitness and well-being.
Write your goal on a small card, then laminate it. Keep this card next to your drivers license so you’ll never forget where you’re going. (thanks to Daily Joey)
"Being aware of how you want to feel in any activity makes it more likely that you will perform well and enjoy the activity, that is, make it a positive experience." (Jay Kimiecik)
07 December, 2008
Health Tip of the Day - Stress Reduction
Stress has been linked to heart disease, high blood pressure, accelerated aging and type 2 Diabetes.
Many people cope with stress by binging on junk food or harboring other addictive habits. Remember, the cause of a habit is repetition. To break a bad habit, substitute something more fruitful.
To decrease the effects of stress:
☻ Make sure you get enough sleep. Get to bed early enough that you can wake without an alarm clock. You won’t miss much going to bed earlier.
☻ Drink plenty of water. Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety. Caffeinated beverages only increase stress.
☻ Lower your fat intake. Reduce especially trans fats and saturated fats. Instead, eat foods rich in essential fatty acids. Eat a handful of raw, soaked nuts instead of a donut....
☻ Increase your consumption of antioxidant rich fruits and veggies. Grab some baby carrots instead of chips....
☻ Surround yourself with supportive people. Choose friends who are upbeat, rather than those who drag you down.
☻ Exercise regularly. Take a walk in the evening instead of playing couch potato.
Many people cope with stress by binging on junk food or harboring other addictive habits. Remember, the cause of a habit is repetition. To break a bad habit, substitute something more fruitful.
To decrease the effects of stress:
☻ Make sure you get enough sleep. Get to bed early enough that you can wake without an alarm clock. You won’t miss much going to bed earlier.
☻ Drink plenty of water. Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety. Caffeinated beverages only increase stress.
☻ Lower your fat intake. Reduce especially trans fats and saturated fats. Instead, eat foods rich in essential fatty acids. Eat a handful of raw, soaked nuts instead of a donut....
☻ Increase your consumption of antioxidant rich fruits and veggies. Grab some baby carrots instead of chips....
☻ Surround yourself with supportive people. Choose friends who are upbeat, rather than those who drag you down.
☻ Exercise regularly. Take a walk in the evening instead of playing couch potato.
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