Currently more than ¾ of Americans are overweight and more than 1/3 are obese. These numbers are increasing each year. The average middle age weight gain is 22 lbs. Obviously these numbers prove that losing weight is no easy feat.
What’s alarming is that carrying around extra belly fat is linked to just about every disease including heart disease, stroke, type 2 diabetes, high blood pressure and cholesterol, liver and gallbladder disease, sleep and breathing problems, osteoarthritis, low self-esteem, all types of cancers and even death.
What is even more scary, is that studies have found that being 20 lbs overweight more than doubles your risk for heart disease and triples your risk for developing cancer.
Below are the most overlooked weight loss strategies that if address could help you lose 10, 20, 30 or even 100 lbs to reclaim their body and health.
1# NOT MANAGING STRESS
You can be eating all the right food and exercising consistently, but if you’re not managing your stress well, your waistline will be greatly affected. Stress is an inescapable part of the human condition, and we all experience stress on different levels and in different ways.
Stress not only causes weight gain, by keeping us up at night but can lower our immune systems making us susceptible to getting sick.
What happens when we feel stress is our bodies ‘fight-or-flight’ (sympathetic nervous system) is activated, reacting to a stressful or perceived stressful event. Notice how I said “perceived stressful event,” because nothing even has to happen for us to activate the stress response. Worrying is a perfect example of this type of stress.
Our bodies produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a series of physical events from higher heart rate, heightened muscle preparedness, sweating, and alertness; all of which help us protect ourselves in a dangerous or challenging situation.
We don’t want to be walking around in a state of this type of stress on a consistent daily basis, because when you are stressed, your body produces cortisol which increases appetite. Cortisol also stimulates the growth and the manufacturing of new abdominal fat cells.
This increase in fat storage increases belly fat. Belly fat is the unhealthiest fat on the body. When cortisol levels are high, serotonin levels are lowered. Serotonin is an important brain neurotransmitter that promotes a ‘feel good’ feeling. Low serotonin causes carbohydrate cravings and depression.
When we feel stressed, many non-essential body functions are also affected and slowed down, such as our digestive and immune systems. This is another reason chronic unmanaged mental/emotional stress causes weight gain, illness and disease.
When we are stressed, the following physical responses happen:
*Stress hormone cortisol released (leading to belly fat)
*Our digestive system slows down
*Immune system goes down
*We do not sleep
The effects of stress on the mind include feelings of anxiety, depression, forgetfulness, mental fog, irritability, restlessness, sadness, fatigue, burnout, and anger.
Which can cause…
1. Eating too much or too little
2. Food cravings
3. Drug and alcohol abuse
4. Relationship problems
5. Rash, poor decisions
Don’t let stress sabotage your weight loss success. Learn to powerfully deal with it using one or all of these proven effective stress busting techniques:
1. Meditation- Studies show that having a daily practice greatly reduces chronic uncomplimentary stress by normalizing blood pressure, reducing tension and perception of stress, helping cope with pain and loss, improving the immune system and greatly increasing concentration and mental focus.
2. Breathe Exercises- These can be as simple as taking ten deep breaths in and out through your nose and can help your body to slow down and greatly reduce stress.
3. Being in Nature- A recent study done in Japan showed that even looking at a picture of nature can greatly reduce chronic stress. Simply placing pictures of beautiful nature scenes at your desk or in your home is a great strategy but even better is getting outside as much as possible to a park, beach, lake or mountain area to decompress.
4. Physical Exercise– Science has now proven that exercise can help you become more resilient to stress. A recent research study conducted by Princeton University has found evidence that exercise actually reorganizes the brain to be more resilient to stress. They also found that physical activity reorganizes the brain so that it’s response to stress is reduced and anxiety is less likely to interfere with normal brain function (Princeton 1). This new evidence has provided yet another great reason to incorporate exercise into your daily lifestyle. Not only does exercise induce an immediate reduction in stress levels, it is now proven to help recondition our brains to respond better to stressful situations in everyday life and reduce anxiety.
#2 NOT GETTING QUALITY SLEEP
Many people struggle with not being able to fall asleep. In fact, prescriptions for sleeping pills topped 56 million in 2008-up 54 percent from 2004- with over $5 billion in sales in 2010. Not getting optimal sleep can throw off your hormones leaving you feeling hungry, cranky and tired throughout the day.
The main hormones involved are:
Ghrelin, produced in the gastrointestinal tract and stimulates appetite.
Leptin, produced in fat cells and sends a signal to the brain when you are full.
Cortisol, most commonly known as a stress hormone and also regulates appetite.
Insulin, produced in the pancreas and regulates blood sugar.
Growth Hormone, regulates the body’s proportions of fat and muscle during adulthood.
The quality of sleep and the right amount of deep sleep is just as important as the quantity of sleep.When you don’t get adequate sleep, leptin levels decrease; therefore, you don’t feel as satisfied after you eat. Also, a lack of sleep causes ghrelin levels to rise, which means your appetite is stimulated, so you want to eat more. The combination of these two hormones causes overeating because you feel hungry even if you are full.
Sleep loss may interfere with the body’s ability to metabolize carbohydrates which leads to high levels of blood sugar. A rise in blood sugar promotes the overproduction of insulin. This also can lead to the storage of body fat and insulin resistance. Insulin resistance occurs in diabetes.
Articles published in The Journal of the American Medical Association and The Lancet suggest that sleep loss may increase hunger and negatively affect the body’s metabolism, which may make it more difficult to maintain or lose weight.
When you don’t get optimal sleep your body becomes out of sync with its natural sleep-wake cycles or circadian rhythms, which leads to disturbances in hormone regulation.
Abnormal circadian rhythms have been associated with weight gain, obesity, diabetes, depression and many other diseases because of these disturbances.
The most common reasons most people have trouble sleeping is because of stress, consuming too much caffeine, drinking alcohol or not having an ideal sleep environment. Usually it’s a combination of a few of these factors.
If you’re drinking excessive amounts of coffee and having a few drinks in the evening, cutting back on both of these practices is a good place to start.
#3 SALAD SABOTAGE
First congrats on choosing to eat a salad. The #1 missing food in the American diet today is greens. But when it comes to a salad, you must be a savvy salad connoisseur to make sure that your salad isn’t packing on as many calories as the bacon cheeseburger you just chose it over.
The challenge with salad is to not load it up too much with toppings and heavy dressing, while not making it so skimpy that it will leave you with lingering hunger. You want to feel full, satisfied and energized after eating a salad, not like you want to eat your hand.
The salad sabotage doesn’t happen in the leafy greens or the raw vegetables that are added.
The sabotage occurs in two specific areas:
1. Using too much or the wrong kinds of dressing
Beware! Most commercial dressings are loaded with oil, fat and sugar. It’s super important to read the labels of the salad dressings you buy and when you’re ordering a salad at a restaurant, ask for a lite dressing on the side so you can decide how much goes in. The best way is to just make you’re own salad dressing.
Note: One tablespoon of oil is about 120 calories. One tablespoon of dressing doesn’t go that far on a big salad.
2. Be mindful to not over do it with toppings
Adding toppings to a salad not only adds variety but it adds bulk to the salad, helping to leave you feeling satisfied. This is good. But the trick is to add toppings in layers and to be mindful which ones are more calorically dense–contain more calories and not to over do it on these toppings.
The main topping to watch out for is cheese, which is both high in calories and fat. Nuts are also high in calories and fat, but contain much healthier fats than cheese. Nuts are both healthy and filling so using just a small handful will help fill you up and stay full.
Stick to topping your salads with mostly vegetables and 1-2 servings of a lean protein such as beans, eggs, organic animal protein, tofu, nuts and seeds.
I hope these 3 weight loss strategies help you to naturally lose weight to experience how good your body is designed to feel. True healthy weight loss addresses the lifestyle factors that get out of balance and lead to overeating in the first place. Food can never fill what’s missing in your life.
True sustainable weight loss happens when you’re aligned with yourself, when you’re happy and fulfilled.
Each year thousands of new diet books are published, new weight loss pills, powders and medications created all in an attempt to fulfill the growing weight loss demand.
Worldwide obesity (abnormal or excessive fat accumulation that may impair health) has more than doubled since 1980.
According to the Institute for Health Metrics and Evaluation, nearly one-third of the world’s population is now obese or overweight and nearly two thirds of Americans are overweight, and one third obese.
The world is experiencing an epidemic.
But what most people don’t realize is that there is a difference between weight loss and healthy weight loss.
We have been duped to believe that weight loss and healthy weight loss are one and the same. This couldn’t be further from the truth.
Weight loss is simply the act losing weight by any means possible. This can be accomplished from not eating, taking synthetic appetite suppressants, chemical weight lose pills and injections, liposuction and manipulation of one’s caloric intake temporary such as going on a liquid diet.
Yes, these weight loss solutions do work and some of them work fairly well, but they work at the expense of your health and vitality and are temporary solutions.
These quick weight loss solutions address being overweight as a “symptom” but never address it at its root causes.
Quick weight loss methods lead to an endless cycle of weight loss and weight gain. Have you jumped from diet to diet? Weight loss program to weight loss program? Searching for the next “miracle weight loss solution” that will finally “fix” you once and for all.
The truth is that treating a symptom will never heal the root cause. In order to make weight loss stick the root cause of the weight gain must first be address.
Life in the 21st century has programmed us to want everything at the snap of a finger.
So we are marketed and sold “quick” solutions; “8 minutes in the morning to the perfect body”, “quick weight loss”, “lose 20 lbs in 20 days with this miracle pill”, “1 minute to a sexy stomach” etc.
Savvy weight loss marketers and publishers prey on the pain of those looking to change the way they look and feel by creating an illusion that healthy weight loss is easy.
Healthy weight loss isn’t easy, but it can be simple, fun and rewarding.
Healthy weight loss is losing weight in a natural sustainable and permanent way and the truth is, it’s not “easy”. Although “easy” is very subjective to the individual, easy to most people means not having to do that much work to accomplish a goal or task.
Treating the root cause of being overweight or obese isn’t “easy”. It takes work, commitment and at times can be uncomfortable but it can also be empowering because healthy weight loss is more than just about losing weight…
It’s about reconnecting and creating freedom in your body, discovering your passions, reigniting your relationships, accelerating your energy, and living a fully engaged vibrant life.
Healthy weight loss addresses the lifestyle factors that get out of balance and lead to over eating, using food as pure entertainment or to try a fill what’s missing in your life. The truth is food can never fill what’s missing in your life.
Have you ever used food as a substitute for other things you want in life but were too afraid to take action on? Do you use food to manage your emotions or as a reward? Do you eat when you feel lonely, bored, anger or stressed?
If you’re overweight or obese the answers to these questions is most likely yes. The answers to these questions also hold the keys to healthy weight loss. In order to change or shift something that’s out of balance, that something must first be in your awareness to be shifted.
Often times these feelings, frustrations and patterns are subconscious or have become so routine that we lose touch with them and they become automatic.
To experience healthy weight loss or what I like to refer to it “weight freedom” you must address the root mental and emotional issues that lead to eating too much and the wrong kinds of foods. Without addressing the emotional root causes for why we do, what we do, true lasting change can never occur.
To do this type of deep inner work takes a strong desire to change, an openness, and the courage to be vulnerable. Simply put, doing the inner work, yields amazing outer results…results that are real and that last.
Steps to Weight Freedom:
- Recognizing your unresourceful pattern. What situations, people or circumstances in your life lead you to overeat? Where do you feel powerless, out of control, worthless, afraid, and uncertain? What do you consistently focus on that is outside of your control? Honestly answering these questions will bring to the surface inner conflicts that need to be shifted to healthfully lose weight.
- Powerfully dealing with these inner conflicts. A good coach or therapist can help with this process. Working through deep inner conflicts can be challenging and scary but the end result by far outweighs the work in moving through them.
- Replacing bad habits (emotional eating) with good habits (taking a walk, breathing, reading a book, finding a passion project, starting a new relationship) this step only lasts when step one and two have been taken.
Often times people try to jump right to step three and are only successful for a short period of time until they fall back into their old patterns.
My hope is that this article has connected you with a clear path to truly take the necessary action to healthily and joyfully achieve your ideal weight.
The power to reclaim your weight and health rests in your hands.
There’s no greater satisfaction than seeing, feeling, and experiencing daily incremental improvement in your health and knowing YOU were the one responsible.
Healthy weight loss is possible. Think about all you’ll gain as a result letting go of the inner conflicts that have been unnecessary weighing you down for years.
Don’t believe the weight loss hype, do the inner work, change your lifestyle and experience how good your body is designed to feel….experience weight freedom.
After studying over 100 dietary theories, and hearing the frustrations of many clients, friends and family about their frustrating experience with diets and quick weight loss programs, and after helping many women holistically lose weight and keep it off, I’ve come to realize that there isn’t a “quick-fix” to weight loss because we aren’t broken.
Savvy marketers will try and sell their magic weight loss pills, potions and diets but the true healthy weight loss is and always has been an inner game that takes dedication, commitment, time and support.
Discover the 6 “No-Diet” Secrets to Permanent Weight loss:
In the guide I share…
- The 3 biggest lifestyle mistakes dieters make and how to avoid them with ease.
- What foods burn belly fat and 18 easy to make delicious fiber rich protein dense breakfast recipes.
- How stress is affecting your weight loss success and 4 effective techniques to powerfully deal with it.
No one enjoys getting sick. Having a sore throat, coughing, sneezing, body aches, runny nose, feeling low energy, or experiencing a stomach bug is a slog to say the least and extremely inconvenient. Who really has time to get sick?
Interesting many people believe that getting sick is a normal part of life…although getting sick a few times per year is the “norm”, it is NOT normal. With a strong immune system our bodies can and will fight off unwanted invaders to beat sickness.
In this week’s episode I share with you my top secret remedies to never get sick again. These specific remedies can help you stay illness free for life and get rid of your cold in as little as 24 hours or less. Try them next time you feel like your getting sick or if you wish to never get sick again 🙂
Immune System Secrets Episode Summary:
1. Consume immune boosting superfoods like chlorella and camu camu berries
2. Consume fermented foods or take a strong probiotic supplement. The proviotic supplement I recommend is klaire labs click here
3. Eat living organic food (fruits + veggies)
4. Cut out dairy and sugar
5. Get quality sleep to let your body restore and heal.
6. Mediate to reduce stress. Stress is the #1 cause of sickness and destroys our immune system. Try the Head Space App www.headspace.com
7. Reduce alcohol and sugar
8. Move your body
When you start to feel sick do the following…
1. Drink twice as much water as you normally do
2. Use wild crafted oil of oregnol 3-5 drops 3x per day under the tounge or to the back of the throat.
3. Take a shot (1 tsp) of apple cider vinegar
4. Take herbal immunity supplements like “Quick Defense” by Gaia Herb or “Wellness Formula” by Source Naturals
5. Cut out all sugar (even fruit) and all dairy
6. Change your mindset to “I’m vibrant and healthy”
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Thanks for your support and sharing the gift of health with others 🙂
Recently kombucha has taken the 21st century health world by storm. Kombucha breweries are popping up left and right and you’re beginning to find more and more companies producing the fermented health beverage. Today you can walk into just about any larger grocery store and you’re likely to find kombucha in the cool beverage section. A bottle of kombucha costs around $3–$5 , but you can make kombucha yourself at home. A magical, cure-all, panacea… not so much. But nonetheless there are many health benefits to drinking kombucha.
The top 5 benefits of drinking Kombucha:
1. Kombucha has cleansing and detoxification properties
Kombucha contains glucaric acid, an organic acid that has been studied and shown to help prevent cancer, increase energy, and promote detoxification and cleansing within the body.
2. Kombucha is beneficial for the body’s pH balance and overall joint health
Kombucha contains glucosamines and hyaluronic acid, which benefit joint health.
3. Kombucha is very beneficial for digestive health
Kombucha full of enzymes and probiotics, which help naturally promote digestion.
4. Kombucha is a great source of antioxidants
Kombucha is made with black tea, which is high in flavonoids, to promote antioxidant protection, immune support, and fat loss.
5. Kombucha is great for promoting energy
Kombucha contains varying amounts of caffeine depending on the type of tea you use to brew it, and b vitamins to help support energy levels.
How is Kombucha made?
Kombucha is made from combining a bacterial culture called a scoby aka “the mother” with tea and sugar. Scoby stands for a symbiotic culture of bacteria and yeast. It’s the scoby that creates the healthy probiotics and enzymes and also ferments the tea making it effervesce. Making it from scratch can take anywhere from 2-4 weeks depending on the size of your scoby. Click here to watch a video about how to make kombucha.
What does Kombucha Taste Like?
Unflavored kombucha tastes similar to an effervescence sweet but tart, vinegary, champagne. But many kombucha brewers are creating unique favors profiles by mixing in fruit juices and herbs which can make the kombucha tastes comparable to a soda (only a much, much healthier version).
How much should you drink?
I absolutely love kombucha…so much that I actually keep a keg of it on tap in my home. But kombucha should be drank in moderation no more than 1 cup per day. It does contain some sugar and depending on the way it’s brewed that amount can greatly vary so it’s always best to read the label.
Kombucha is an excellent replacement for soda, fruit juice, and even beer. Although it can be brewed with an alcohol content close to beer, it generally only contains a small amount of alcohol due to the fermentation process (usually around .5%).
The bottom line
Kombucha is a delicious healthy alternative to soda and sugary fruit juices. It contains probiotics (good bacteria), beneficial enzymes and b vitamins. But it’s best to enjoy in moderation.
This Month’s Healthy in the 21st century challenge is to try kombucha if you’re new to it or if you’re a long time kombucha try making it yourself. Let me know how it goes in the comments below.
Axe, Josh. “5 health benefits of kombucha.” draxe.com. Web 10 June 2016. Web <http://draxe.com/5-health-benefits-of-kombucha/>
“Kombucha”. Web 7/7/16. Web <https://en.wikipedia.org/wiki/Kombucha>
Over the past several years the organic food market has exploded, but is buying organic really worth the extra price?
First it’s important to understand what the term organic actually means. Organic as defined by the USDA stands for Food grown or raised without the use of additives, coloring, synthetic chemicals (e.g., fertilizers, pesticides,hormones), radiation, or genetic manipulation and meets the criteria of the U.S.D.A. Standard National Organic Program.
So simply put organic foods are not processed using irradiation, sprayed with dangerous pesticides, injected with hormones and antibiotics, grown in chemical fertilizers, genetically modified or contain chemical food additives. Confused? I was too…
Irradiation is a questionable method used in the preservation of today’s conventional foods. Essentially this process involves shooting X-rays or high energy electron beams from machines to increase a foods shelf life. This does kill some harmful bacteria, however, when food is irradiated, many nutrients are such as vitamins, minerals, enzymes and antioxidants are also destroyed. Irradiation also created untested compounds, referred to as unique radiolytic products or URPs. Scientists have not studied the long-term effects of these new compounds in our diet.
Pesticides are poisons designed to kill living organisms and are harmful to humans. Many pesticides that are still being used today were approved long before research linked these chemicals to diseases such as cancer. Today, there are hundreds of pesticides approved for use in the United States that present different health risks. A scary reality is that every year more than two billion pounds of pesticides are added to our food supply. That’s about 10 pounds per person per year! This is a major reason to do a detox at least once or twice per year. If you’re not eating organic food at the very least make sure you really wash your produce with a veggie wash.
Consuming farmed animals injected with hormones and antibiotics exposes our bodies to those same hormones and antibiotics because we actually eat, what we eat, eats too. Scientists now have clearly shown that these hormones can increase the risk of disrupted development and cancer in humans. Also the use of antibiotics in our farming practices has encouraged the evolution of new strains of antibiotic-resistant bacteria in our food supply. This is not only detrimental to our health but also to the health of the environment.
A genetically modified organism or GMO is a plant or animal that has been genetically altered by scientists to express different characteristic traits. There is a growing body of evidence that now connects GMOs with health problems and environmental damage. Not to mention, GMOs have only been in our diet since the mid 90’s and long term studies haven’t been done on their impact to the human body. Most developed nations do not consider GMOs to be safe. In fact, in more than 60 countries around the world, including Australia, Japan and all 28 countries in the European Union, there are significant restrictions and bans on the production and sale of GMOs. This is because GMOs are not only harmful to eat they also pollute our air, water and soil.
Here are the Top 10 reasons to buy and eat organic foods:
1. Keep chemicals off your plate. Pesticides are poisons designed to kill living organisms and thus are harmful to humans. Many approved pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Organic agriculture is a way to prevent any more of these chemicals from getting into the air, water and food supply.
2. Protect future generations. Children are four times more sensitive to exposure to cancer-causing pesticides in foods than adults. This is because they are smaller and therefore the dose is much stronger.
3. Protect water quality. Pesticides pollute the public’s primary source of drinking water for more than half the country’s population.
4. Organic farmers work in harmony with nature. Three billion tons of topsoil erodes from croplands in the U.S. each year, and much of it is due to conventional farming practices, which often ignore the health of the soil. Organic agriculture respects the balance necessary for a healthy ecosystem. Wildlife is encouraged by including forage crops in rotation and by retaining fencerows, wetlands and other natural areas.
5. Save energy. More energy is now used to produce synthetic fertilizers than to till, cultivate and harvest all the crops in the U.S.
6. Help small farmers. Although more and more large-scale farms are making the conversion to organic practices, most organic farms are small, independently owned and operated family farms. USDA reported that in 1997, half of U.S. farm production came from only 2% of farms. Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can demand fair prices for crops. 5
7.Support a true economy. Organic foods might seem expensive at first. However, your tax dollars pay for hazardous waste clean-up and environmental damage caused by conventional farming. 6
8. Promote biodiversity. Planting large plots of land with the same crop year after year tripled farm production between 1950 and 1970, but the lack of natural diversity of plant life has negatively affected soil quality. 7
9. Nourishment. Organic farming starts with the nourishment of the soil, in turn producing nourishing plants. Well-maintained soil produces strong, healthy plants that have more nutrients than conventionally grown produce. 5
10. Flavor. Last but not definitely not least, organic food contains more nutrients than conventional food and simply taste better than conventional food.
So is organic food worth the extra price? The answer is absolutely. Now I know it may not be realistic to always eat all organic, all the time. But by trying to eat as much organic food as you can you’re not only insuring your health but the health of the planet. The truth is it’s the small things you do and don’t do that effect how you look and feel now and in the future.
We literally are what we eat and the food we consume 100% effects how sharp and clear out thinking is on a day to day basis. Interestingly, two-thirds of our brain is made of fat. Fat is essential to our brain’s health to to produce brain cells. Foods that are high in good omega-3 fats, are rich in antioxidants, vitamins and minerals and are anti-inflammatory protect us from brain disease and help increase cognitive ability, understanding, learning, and the ability to stay focused.
1. Walnuts: Walnuts are chock full of good fats, antioxidants and vitamins such as vitamin E that help ward off Alzheimer’s and can boost memory and focus. These nuts, ironically shaped like the human brain can naturally increase serotonin levels helping fight depression, and are loaded with omega-3 anti-inflammatory fats that can help improve focus and concentration
2. Wild Salmon: Wild-caught salmon is one of the best brain boosting foods on the planet. It’s loaded with anti-inflammatory omega-3 fats that are great for our brains. Farmed-raised salmon is not as good as wild-salmon because it can be filled with mercury, coloring and other toxins which damage our brains.
Important Note: Farmed-raised salmon is not as good as wild-salmon because it can be filled with mercury, coloring and other toxins which damage our brains.Wild salmon is a fish that contains low levels of mercury
3. Avocados: Avocados contain healthy brain boosting monounsaturated fat. They also contain potassium which is essential to mental function and nerve impulses, vitamin K and folate. Folate helps protect against stroke as well as increases brain power. Avocados also contain vitamin B and C which are essential vitamins for brain health.
4. Beets: Beets are great for mental performance because they contain natural nitrates that increase blood flow to the brain, can help lower blood pressure, fight cancer and increase athletic performance. They are rich in vitamin c, fiber, potassium, manganese and folate. Be sure to eat the beet greens along with the beet for they actually contain more iron than spinach and contain a higher nutritional value than the beetroot itself.
5. Wild-Blueberries: wild-blueberries are now referred to as “brain berries” because they’re loaded with antioxidants and brain boosting properties. They are on of the highest antioxidant-rich foods and contain gallic acid which helps protect our brains from oxidative stress. “New studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.”
6. Lion’s Mane: Is a edible mushroom native to china and japan that can now be found in most gourmet food stores. It has been shown in several studies to greatly enhance cognitive function, memory, recall and even help reduce anxiety and depression. This is because the lion’s mane mushroom can increase nerve growth factor (NGF) a protein that has neuro-protective and neuro-enhancement qualities. NGF is essential for growth and survival of neurons, and can help reduce inflammation in the brain, resulting in neuronal growth and brain performance. Lion’s mane is traditionally consumed as a tea. A great company I know like and trust for lion’s mane is four sigmatic.
7. Egg Yolks: Egg Yolks contain a high amount of the b-complex vitamin choline, which is essential for brain health. Choline aids in concentration and neuron health because it reduces inflammation. Choline also helps break down bethane which in return produces those “feel good” hormones serotonin, dopamine and norepinephrine. Egg yolks also provide the essential mineral and brain and immune enhancing nutrient zinc. Two large egg yolks provide about 230 mgs of choline which is about half the recommended daily amount. Other foods that are rich in choline are dark leafy greens and broccoli
8. Flax Seeds: Flax seeds are another great source of anti-inflammatory omega-3 fats which are essential for brain development and function. Flax seeds contain a specific type of omega -3 called alpha-linolenic acid that can enhance the cerebral cortex. The easiest way to include flax seeds into your diet is by putting them in a superfood smoothie or sprinkling them on a big green salad.
9. Chia Seeds: Chia seeds contain high amounts of antioxidants and other brain minerals such as iron, copper, magnesium, manganese and zinc. They are also an excellent source of plant-based omega 3 essential fats which combat body and brain inflammation. Gram for gram chia seeds contain more omega 3s than wild salmon.
10. Dark chocolate: Dark chocolate 70% cocoa or greater contains antioxidants called flavonols which can help improve blood flow to the brain and help reduce inflammation. Flavonoids have recently been linked to improved cognitive performance. Cocoa also contains theobromine, an alkaloid similar to caffeine which helps improve focus and energy.
11. Rosemary: For centuries rosemary had been linked to improving memory. Scientist now confirm that rosemary actually is in fact amazing for our memories. A recent study conducted by found that smelling rosemary essential oil enhanced memory function in participation significantly. Also carosic acid found in rosemary helps protect the brain from neuro-degeneration by protecting it from free radicals. Rosemary contains high levels of antioxidants and anti-inflammatory properties making it an excellent brain boosting food.
This week’s healthy in the 21st century challenge is to try incorporating more of these amazing brain boosting foods into your diet.
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Thanks for your support and sharing the gift of health with others 🙂
Have you’ve been overindulging? Feeling tired and sluggish? Experiencing digestive discomfort such as constipation or bloating? Having trouble losing weight or experiencing skins issues such as acne? Chances are it’s time to detox.
What is Detoxing?
Simply put detoxing is removing impurities also called toxins from your body. Removing and cleaning out toxins will help your body fight disease and can reset your body systems creating an optimum internal health environment. It’s also a great way to jump into a healthier lifestyle and lose unwanted pounds fast.
There are many different ways to detox. But the common goal of most detox’s is to remove toxic buildup from body organs and fatty tissue as well as restore the digestive, lymphatic, circulatory and endocrine body systems. Often detoxing specifically helps cleanse the blood, liver, kidneys, intestines, lymph, and skin. Detoxing also called detoxification has been practiced in every culture around the world for centuries.
Detoxing is necessary especially in the 21st century because we live in such a toxic world. Sadly the need to detox our bodies has never been more important because of the toxic build up from the food we consume, water we drink and air we breathe has never been greater. Over the days, weeks, months and years toxins lodge and accumulate in our body tissues especially in the liver and fatty tissue which can cause weight gain, low energy, poor digestion and even an increase in the risk of developing diseases such as cancer.
Detoxing can greatly reduce oxidative stress and inflammation in our bodies which is at the root of all disease, as well as assists in fighting free radicals or cancer causing cells. It can also jump start our digestive system, increase energy, boost the immune system, help with weight loss, and create vibrant glowing skin.
3 Main Steps to Detoxing:
1. Toxins must be mobilized from their storage site inside fat cells
2. Transformed into compounds that our bodies can excrete
3. Eliminated from the body via elimination pathways (through the bowel, urine, and sweating)
A detox program can help the body in the following ways:
Give the liver, kidneys and digestive tract and other body organs a much needed break
Provide cells with nutrients to function properly and more efficiently
Promote the elimination of toxic impurities lodge in our body systems
Experts agree that detoxing at least once a year is a good idea. But depending on the type of detox, your current health, lifestyle, geographic location and unique biochemistry and health history detoxing a few times a year may be greatly beneficial and necessary to experiencing health.
How do you know if you need to detox?
These are all common signs it’s time to detox…
Easily feeling fatigued, tired and sluggish
Experiencing digestive discomfort such as constipation, bloating, or gas
Having trouble losing weight
Experiencing skins issues such as acne
Puffy baggy eyes
Irritability and mood swings
Should you Detox?
If you’re experiencing any of the above symptoms or you eat a lot of takeout packaged processed foods, use commercial personal care products, have never done a detox, or find your becoming hypersensitive to eating certain foods, then a detox program will greatly benefit your health. Detoxing does for your body what changing the oil does for you car. Detoxing is kind of like hitting a reset or reboot button for you body.
Types of detoxes:
There are many different types and ways of detoxifying the body. The most common way is through a detox diet which usually includes drinking detox drinks such as fruit and vegetable juices and detox smoothies, taking detoxifying cleansing herbal supplements, fasting, and following specific detox recipes and protocols. These detox diets usually last any where from 3 to 30 days in length and usually involve a combination of a specific way of eating combined with herbal supplements. Many popular detoxes also recommend dry brushing, light exercise, drinking lots of purified water, stress management, good sleep, epsom salt baths, colon hydrotherapy, massage and sauna therapy in addition to following a detox diet plan protocol.
When choosing a detox it’s important to do your homework. Over the past several years cleanses and detoxing have become quite popular. Especially as celebrities such as Gwyneth Paltrow, Demi Moore and Beyoncé all tout their benefits. But many of the detox’s out there expensive, time consuming and involve days of running back and forth to the bathroom which just isn’t realistic for our busy 21st century lives.
Also after completing a detox it’s essential to learn how to eat after the detox. It doesn’t make much sense to cleanse your body, then return to toxic lifestyle habits after the fact. If you’re interested in detoxing your body naturally to restore energy, drop belly bloat and reset your body, I created an awesome FREE 1-Day Green Smoothie Detox Plan for you. Click here to get it now.
This is a great starter detox that will help your body naturally reset it’s self.
What is CBD?
CBD also is known as cannabidiol, is a nonpsychoactive (it won’t make you feel high) compound found in cannabis. It is one of over 60 different compounds present in cannabis.
CBD is usually present in cannabis in high concentrations along with THC (the compound in cannabis that is psychoactive and makes you feel high).
It’s nonpsychoactive because of its lack of affinity and attraction for CB1 receptors (the receptors that cause one to experience a cerebral high).
There are two types of cannabinoid receptors in the human body; CB1 and CB2. Both are naturally found throughout the body but are most common in the brain and immune system.
CB1 receptors are responsible for marijuana’s psychoactive effects. These receptors affect memory, mood, sleep, appetite and pain sensation.
CB2 receptors have anti-inflammatory effects and are found in immune cells. CBD does have a great affinity and or attraction for CB2 receptors making it a great natural anti-inflammatory and immune system enhancer.
Top Ten Benefits of Consuming CBD:
CBD has been proven to be highly beneficial in the treatment of seizures, neurological conditions such as MS and cerebral palsy and anxiety disorders.
Studies have found that CBD can:
1. Relieve nausea and vomiting making it a great digestive aid
2. Help control and reduce seizures
3. Help Fight tumors and cancer cells (it’s a powerful antioxidant)
4. Help relieve anxiety and depression
5. Calm and protect the nervous system
6. Promote relaxation and deeper sleep
7. Help reduce stress
8. Help relieve insomnia
9. Anti-inflammatory effects which help reduce swelling
10. Help relieves muscle and joint pain
Is CBD legal?
Unlike marijuana, CBD is 100% legal in the USA and offers many of the same benefits of marijuana without the “high”.
Is CBD it additive?
It is completely safe and nonaddictive.
Are there any harmful side effects?
There are no scientific studies to date showing negative side effects of consuming cannabidiol regularly. CBD has actually been extensively studied and proven to have only positive effects. Dr. Sanjay Gupta discussed it in then in his documentary “Weed.” as well as on CNN and various other videos.
What is the difference between THC and CBD?
THC or tetrahydrocannabinol is the most prominent psychoactive component of the marijuana plant. It’s the compound in marijuana that makes you feel “high”.
CBD or cannabidiol is the nonpsychoactive compound found in marijuana. It accounts for about 40% of cannabis extract.
How do you use CBD?
CBD is extracted as an oil from cannabis or hemp plant and comes in various concentrations and forms. It can be consumed orally in the form of a supplement (pill form or liquid tincture), vaporized, or sprayed into the mouth.
CBD Dosing Recommendations:
The dosage of CBD differs for each person, but according to CBD oil review, it is best to start small and gradually increase until you experience the desired result.
But generally, a serving standard is 25 mg of CBD taken twice per day. You’ll likely need to experiment with a dosage range that works for you.
Below is a list taken from cbdoilreview.org of common dosage amounts per certain medical conditions used in clinical trials.
Take 2.5 milligrams of THC by mouth with or without 1 mg of CBD for six weeks to help increase appetite in cancer patients.
To treat chronic pain take 2.520 mg CBD orally for an average of 25 days.
Take 200-300 mg of CBD orally daily for up to 4.5 months to treat epilepsy.
Take 10 mg per kilogram of CBD orally daily for six weeks to treat movement problems associated with Huntington’s disease.
To treat sleep disorders: Take 40-160 mg CBD orally.
To treat multiple sclerosis symptoms: Take cannabis plant extracts containing 2.5120 milligrams of a THC/CBD combination by mouth daily for 21 weeks.
A mouth spray might contain 2.7 milligrams of THC and 2.5 milligrams of CBD at doses of 2.5 milligram for up to eight weeks.
Take 40-1,280 mg CBD orally daily for up to four weeks to treat schizophrenia:
To treat glaucoma: Take a single CBD dose of 2040 mg under the tongue. Doses greater than 40 mg may actually increase eye pressure.
So as you can see the dosage really varies per individual and medical condition. But CBD isn’t just for those with medical conditions, healthy people can greatly benefit from using CBD as part of a preventive health plan.
Where can you purchase CBD?
As more and more scientific studies are released on the benefits of CBD more and more products will hit the consumer market. Right now you can purchase and a wide variety of CBD products online and in some health foods stores across the country.
As with all supplements, it’s important to consider the quality, extraction, storage and manufacturing methods before purchasing a product.
Sadly about 90% of supplements on the market today are ineffective and a complete waste of money because they simply aren’t of quality ingredients or have poor extraction methods making them useless and only making you just a little more penniless.
I recommend BioCare CBD. It’s all natural, water soluble, nano extracted, tested for purity and derived from organic CBD.
More CBD information
When it comes to improving digestion, it’s not only about what you eat, but HOW you eat. In this article I’m going to teach you how to optimize your digestion to beat you’re bloating belly. Take the bloating belly quiz to see how much you already know about digestion.
The Bloating Belly Quiz
Question number #1. Where does digestion begin?
If you answered C Your mouth… you are correct! Your mouth contains digestive enzymes that break down carbohydrates, proteins and fats and is where the first step in the digestion process begins.
Question #2. How many minutes does it take for your stomach to communicate to your brain that you’re full?
1. 5-10 minutes
2. 10-20 minutes
3. 2-3 minutes
The answer is B 10-20 minutes! During this time, receptors inform the brain that your body is receiving nutrients by sending specific hormone signals. If you eat too fast these hormones don’t have enough time to properly communicate to your brain that you’re full which could lead to eating to much. Overeating is a leading cause of a bloated stomach.
Question #3 True or False…. your stomach can shrink and stretch?
The answer is both. If you consistently overeat your stomach will slightly stretch which throws off your hunger and full hormone signaling. One study published in the American Journal of Clinical Nutrition, found that obese patients were able to reduce the size of their stomachs by 27 percent in a four week period by simply eating less. If your stomach is stretched from eating too much, shrink it back to its natural size by simply reducing your portion sizes.
Question #4 What are the substances called that help break down food in our bodies during the digestion process?
The answer is A enzymes. Enzymes are the catalysts that help break down our food. Our bodies produce digestive enzymes and the food we consume contains enzymes that work in synergy to help the digestive process. In some cases due to the over consumption of processed foods and unhealthy lifestyle habits such as consuming too much alcohol or from being overly exposed to antibiotics, our bodies may lack necessary digestive enzymes. Not having enough or the right digestive enzymes can be a cause of stomach bloating. It you have trouble digesting food, it’s very beneficial to supplement with a good digestive enzyme.
As you now know, digestion begins in the mouth, where contact with our teeth and digestive enzymes in our saliva start the breakdown of food. But in our fast-paced 21st century world most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths let alone how fast we’re eating it.
We eat while distracted—working, reading, talking and watching television—and tend to swallow our food practically whole. On average we chew each bite only eight times when we should be chewing at least 20-30 times. Not chewing food enough, is a leading cause of a bloated stomach along with eating the wrong foods and not have digestive enzymes to break down food. Not chewing enough is a major reason so many people have digestive problems today.
Eating food in states of stress, while distracted, or when on the go negatively affects how well food is digested. Not properly chewing food and eating in a stressful state, while distracted with other tasks, or when on the go could be the cause of your unwanted bloating, indigestion, or acid reflux.
I guarantee by simply chewing your food 20-30 times with each bite when in a calm present state, you’ll experience a huge improvement in your digestion and overall health.
Here are the top 4 reasons to start chewing your food more:
#1 Saliva breaks down food into simple sugars, creating a sweet taste. So, the more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
#2 Chewing reduces digestive distress and improves assimilation, which allows our bodies to absorb maximum nutrition from each bite of food. More chewing also produces more endorphin’s, the brain chemicals responsible for creating good feelings.
# 3 Chewing your food is also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full. Just simply chewing food 20-30 times before swallowing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and even help stabilize weight.
#4 Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating… the smells, flavors and textures. It also helps us to give thanks, and show appreciation for the abundance in our lives and to develop patience and self-control around food and eating.
The power of chewing is so great, that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing simply by increasing to 30 chews per bite.
Another cause of stomach bloating is toxicity. If you’re experiencing digestive discomfort such as constipation or bloating chances are it’s time to do a detox. Detoxing can help remove and clear out toxins, help your body fight disease and can reset your digestive system to put an end of belly bloat. Detoxing is also a great way to jump into a healthier lifestyle and lose unwanted pounds fast.
Sadly the need to detox our bodies has never been more important because of the toxic build up from the food we consume, water we drink and air we breathe has never been greater. Over the days, weeks, months and years toxins lodge and accumulate in our body tissues especially in the liver and fatty tissue which can cause poor digestion, weight gain, low energy and even an increase in the risk of developing diseases such as cancer.
Get my free 1-day detox to jump start your digestive system, increase energy, boost the immune system, accelerate weight loss, and create vibrant glowing skin
This week’s “Healthy in 21 Challenge” is to commit to eating without distractions. This means turning your phones on silent or leaving them in another room, eating at the table instead of the T.V, and eating in a calm relaxed present state rather than a chaotic stressful environment.
Also try completing the free 1-day-detox to reset your digestion to beat belly bloat.
This week’s challenge may be a little difficult but I know you can do it. Take note of any changes you feel as you practice eating in presence and chewing your food. Give this week’s challenge a try and I promise you’ll not only notice a improvement in your digestion but feel much more calm, focused, energized, happy and peaceful.
Please leave a comment or question or share your experience with this week’s challenge.
Until next week live passionately on purpose!
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