Health & Wellness: Disconnect To Unwind

Health & Nutrition: Fruits and Veggies in Season For July......

ENJOY!

Health & Nutrition: Top Superfoods

Note:  Some of the top super foods are acidic in nature and if are consumed regularly is best to eat with alkaline foods to control acidic levels in the body. Some foods which you might think are acidic, like citrus, turn alkaline in the body.

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Health and Wellness: The Scientific Power of Naps

I've always thought I couldn't take naps because I was always groggy afterward. Turns out I was going about it the wrong way. :-) Check out this very concise, informative video citing scientific tips on "Power-Naps" to get the most energy out of your day!!

10 Things You Must Give Up To Move Forward

Welcome to 2014!! As with every new year, most people want to make a fresh start or implement a new habit of some sort. Last year one of my goals was to live healthier in mind, body and spirit. I can say that I am very pleased that I have met that goal and continue to refine it to move to even higher levels. 

 Below is a great list that encourages you to look internally, not just externally at how you treat yourself and conduct your life. This is just as or more important than those goals of losing weight, getting that high paying job or getting married. It all starts with mindset. The best of everything to you all in 2014!

Health & Wellness: If Your Work Or Home Life Involves Sitting, You Really Should Watch A 3-Minute Clip About ... Well, Sitting!

The impact of movement — even leisurely movement — can be profound. The muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action. 
I've started keeping my digital exercise watch next to me programmed to beep at 30 minute intervals when I am working on the computer or sitting to remind me to get up and move around. I think it's a good practice one should get in the habit doing.

Health and Wellness: Dry Brushing The Body Skin

There are many benefits that this simple routine offers. It takes minutes a day.  Try doing daily, even twice a day if you can.  Not only does it buff away dead skin, but it's fantastic at boosting circulation and lymphatic drainage, and ridding the body of toxins. Your skins biggest organ, after all.

Dry skin brushing opens up the pores on the skin.  Your skin should be dry, so a good time is in the shower before you turn on the water. Don't get the brush wet.

A few of the benefits are it helps to exfoliate dry skin on areas like knees, elbows, ankles and tighten skin, improve circulation and increase blood flow. This also helps the lymphatic system release toxins and helps with digestion and kidney function. You'll also notice a glowy, smooth complexion. It's one of the easiest, cheapest and most effective things we can do for promoting healthy skin.

Health and Wellness: Unraveling The Science Behind Yoga's Benefits

Yoga is on my goal list to master in 2014. I have learned and practice a few basic poses, but ultimately I want to really improve my flexibility, breathing and technique. Most people that I've spoken to who practice on a consistent basis have experienced great benefits from it.

 The potential health benefits of yoga include: 

 Stress reduction. A number of studies have shown that yoga can help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being.
Improved fitness. Practicing yoga can lead to improved balance, flexibility, range of motion and strength. And this means you're less likely to injure yourself in other physical endeavors or in your daily activities. Management of chronic conditions. Yoga can help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia.


 

Health & Wellness: Hakini Mudra

The practice of hakini mudra helps to balance the left and right hemispheres of the brain. As we bring together the tips of the fingers we invite a balance between the two hemispheres. To practice this mudra bring the tips of all 5 fingers together and place the hands in front of the heart.

10 minutes at a time, minimum 3 times a day.Do it for 90 days and see the results.

File Under WTF?!?!?!....Restaurants Sell You Fake Food

Much of what we eat isn't what we think it is. Lax laws on food labeling allow many substitute, "mock" foods to be served instead. Anthony of  DNews looks at what's actually in our food and how it's easy to be fooled. I used to order Calamari quite a bit, too. Makes me wonder WTF I was eating now!

 

Recipes & Nutrition: Banana Split Bites

Banana Split Bites

Yummy! LIke banana splits, but bite-sized!  Add some whipped coconut cream and pureed fresh cherries for dipping to really enhance the deliciousness! 

Makes 12 Bites

Ingredients

• 12 1″ pieces pineapple
• 1 banana cut into bite-sized pieces 
• (make sure your bananas are not too ripe)
• 6 medium sized strawberries, cut in half
• 2.5oz dark chocolate
• 1 teaspoon coconut oil

Instructions

1. Cut fruit and assemble into stacks.
2. Press a popsicle stick through the fruit and freeze until solid.
3. Prepare a baking sheet with parchment paper.
4. Melt the chocolate along with the coconut oil on the stove-top or in the microwave, stirring frequently to prevent burning. Once completely melted, remove the frozen fruit from the freezer.
5. Dip the fruit in the chocolate, let the excess drip off and then place on the sheet to harden.
6. If desired, dip the chocolate covered side immediately in chopped nuts or coconut before placing them on the sheet to harden.
7. Once the chocolate is completely hardened, remove from the sheet and place in an airtight container to store in the freezer until ready to serve.

Notes

Make sure that your bananas are not too ripe. If you use a ripe banana the sugars break down, which will result in a mushy banana once thawed. Using an unripe banana with prevent this.

Health & Wellness: 10 Tips To Stress Less

Helath & Nutrition: You Are What You Eat

Health & Nutrition: Vitamin D Deficiency

Vitamin D deficiencies are at the highest levels ever. The advent of sun avoidance, religious applications of sunscreen, coupled with the seemingly increasing cloudy days all year around (at least in my area) has aided the steady climb to epidemic proportions. 

Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Research is revealing the importance of vitamin D in protecting against a host of health problems. Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle or non existent.  The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. 

While having my routine annual physical blood work done in July, I discovered I was pretty D deficient and started taking a supplement. I've gone from 18 nanograms/milliliter to 37.4 nanograms/milliliter to date.  

It is noted that you should be in the 50 nanograms/milliliter to 80 nanograms/milliliter range for optimal benefits, so it is my goal to get into that range. 

I am currently taking 5,000 IU of Nature's Plus Vitamin D3. I started out with a chewable version that tastes a bit like smarties called MegaFood Vitamin D3 2000 IU Tablets. I took two of those a day.  I like the Nature's Plus better because it's a little bigger than a tic tac and it has more IU's in it. 
I've been told Garden of Life Vitamin Code RAW D3 5000 IU 60 Capsules is a good brand to try as well. I ordered a bottle and will start those when I finish the bottle of Nature's Plus.

Every tissue in the body, including the brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well.  

Definitely get your levels checked and take steps to make sure you are at levels to reap the benefits and be at your best.

Health & Nutrition: Benefits Of Chamomile Tea

I've gotten into the practice of having a cup of hot chamomile tea every night as part of my wind down routine. It is well known that Chamomile tea is soothing and helps you to relax, but after doing a bit of research, I discovered it has many other benefits.

Chamomile is a flowering plant in the sunflower family. This plant is believed to have originated from Europe and Asia. Chamomile require open land to grow, usually growing wild. Chamomile plants can grow as tall as 15 to 60 cm. The leaves are long and small groups of two or three leaves on one stalk. The flowers are similar to sunflower and mostly white.

Chamomile is a source of phytonutrients and minerals, such as flavones, glycosides, bitter glycosides, valeric acid, tannins, salicylic acid, coumarin derivatives, copper, potassium, zinc, iron, phosphorus, magnesium, vitamin C, and vitamin B1.

A Few Benefits Of Chamomile Tea

Antibacterial –Boosts levels of hippurate and is known to provide antibacterial activity. These plant-derived compounds called phenolics are known to boost immune function and improve our ability to fight off infections and colds. 

•    Promotes Healthy Skin – With it’s anti-inflammatory and antiseptic              properties, chamomile helps in clearing up skin irritations such as eczema, acne, and allergies. Can be used internally and externally for this purpose.

Soothing stomach, menstrual and muscle pains - Drinking chamomile tea raises urine levels of glycine, a compound that calms muscle spasms. It has potent anti-spasm effects and alleviates cramps and discomfort.

Warnings - If you are allergic to ragweed pollen or have hay fever, you may have difficulty using chamomile.  I have allergies to ragweed pollen and very bad spring allergies, but don't have any issues with it. Using chamomile during pregnancy is not recommended. Chamomile is also not recommended if you are currently taking blood thinners, since chamomile contains a substance called coumarin (which is also a blood thinner). As with all natural remedies, consult your doctor before ingesting anything that might cause conflicts with your current medications and/or supplements.

My favorite brand is from Stash Premium Herbal Teas. Great taste and high quality.



Tip: Save your used tea bags in a ziploc baggie in the fridge to use for eye area depuffing and soothing!

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Health & Spirituality: Calm.com - Take A Break & Meditate

I discovered the calm.com website awhile ago and have visited it many times over the past year. Calm.com gives you the opportunity to mentally unplug, listen to calming music and view a visually relaxing vista of your choice. 

You can select intervals of 2, 10 or 20 minutes, guided relaxation or not.  



Studies how that meditation can improve your memory, focus, and productivity at work, as well as help you with stress, pain and other issues in general. 

Calm.com is also available for iPhone! Get calm.com on the App Store.







There is also has a quick break website from the same creators called http://donothingfor2minutes.com/. When you go to the site, it contains a countdown clock for 2 minutes and the sounds of beach waves with a static photo. You are not allowed to touch your keyboard or mouse or FAIL comes up on the photo and the clock stops counting down. 

Watch Fat, Sick & Nearly Dead Free!

Check it out! You can watch for free at Hulu.com and www.fatsickandnearlydead.com

At 100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well— with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health.

I'm currently using the Tribest Personal Blender to make my green smoothies.  I purchased a couple of years ago and it is a really good starter smoothie blender.






But I really would love to add the Vert VRT350 Masticating Juicer to my kitchen. The Vert VRT350 Low Speed Juicing System processes at 80 RPM, preventing oxidation and allowing juice to be stored for up to 72 hours without degradation. It gives you the highest degree of extraction and the healthiest possible juice. My gym has one similar to this in the cafe and I always treat myself to a Green Citrus juice with a big hunk of fresh ginger in it! Delicious!

 Definitely going to make this purchase in the next few months.

Health & Wellness: Drink Your Water!!

About two months ago I incorporated the daily practice of drinking 16 oz. of room temperature water steeped overnight with lemon and cucumber first thing every morning. I prepare the night before and wait at least 20-30 minutes before I consume anything else. Sometimes I will sip my hot green tea with lemon after drinking most of the water.

Why lemons and cucumbers? Lemons are a loaded with Vitamin C, a powerful antioxidant. Antioxidants are known to remove toxins from the body, which is why lemon water is such a good aid with weight loss. 
It also keeps the body alkaline. Researchers have speculated that an alkaline diet might slow bone loss and muscle waste, increase growth hormone, make certain chronic diseases less likely. 
Additionally, Vitamin C found in lemons, is known to boost the immune system. Cucumbers contain most of the vitamins your body needs every day. Just 1 cucumber contains: an abundance of B Vitamins (B1, B2, B3, B5, B6), Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc. 
As an added bonus, the vitamin C also increases collagen and elastin production, resulting in younger-looking skin.
I have always been one for drinking lemon water, and prefer it to other beverages like soda or juice.
My health has definitely seen a boost since I've started doing this. Give it a try for a month and see what results you have.

Health & Nutrition: Knudsen Unsweetened Organic Cranberry Juice

We know cranberry sauce as a staple during the holiday season, but cranberries are a superfood that you should enjoy all year round.

I keep a juice container made up of 1 pint R.W. Knudsen Just Cranberry and top it off to the 64 oz. line with filtered water.  I drink a cup every morning along with my green tea with lemon and sassy water (filtered water with lemon and cucumber) before eating.

A friend introduced me to this method several years back. She claimed it helps flush fat and toxins from the body and helped her to loose fat in her upper arms. She had tried everything prior to that - exercise, diet, etc., but the fat on her upper arms remained stubborn....until this. 

She said her Mom also had similar success. That day when she went over to Whole Foods to pick up lunch, I asked her to pick up a bottle of the cranberry juice for me. I figured out the ratio of water to juice myself as she drank hers straight.  Just a little too tart for me straight. :=)

After reading up on the benefits, I discovered you don't need to ingest the straight juice to get the benefits and cutting it with water is fine.  This juice is unsweetened and I do not add any sweetener. I prefer the tart taste, but some might find it a little too much. I can definitely say after using this off and on for several years, it definitely does help eliminate fat and toxins from the body from experience.  I've told several friends who have had similar success. In addition, they are a wonderful antioxidant loaded with other benefits detailed below.

Whole cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries. Cranberries are also a good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein, zea-xanthin, and folate and minerals like potassium, and manganese.

Treats Urinary Tract Infections

Cranberry juice can help block urinary tract infections. It contains proanthocyanidins, which help to prevent E. coli bacteria from sticking to the walls of the uterus and bladder.

Fights Cancers

Laboratory studies have shown that cranberry extracts can prevent breast cancer cells from multiplying. Other studies showed that cranberries helped to inhibit the development of cancerous cells in lab animals. Other cancers that may be prevented by using cranberries are colon, prostate and lung.

Fights Heart Disease

Cranberries are very good for the heart in several different ways. They help to lower the bad cholesterol levels which can clog the arterial walls. They also help to prevent plaque from forming on the arterial walls, which can lead to atherosclerosis, (the hardening of the arteries). As a result, your chances of a stroke are reduced, and if you have suffered from a stroke, cranberries can help you to recover from it.

Helps Kidney and Bladder Problems

Cranberries contain citric acid and other nutrients that can prevent kidney stones, and other kidney and bladder problems.

Prevents Dental Problems

Consuming cranberries on a regular basis can help you to avoid dental problems such as gingivitis, um disease, cavities and plaque build-up.

Anti-Aging Properties 

The antioxidants contained in cranberries will help your body to get rid of all the free radicals which contribute to the aging process. They will not only help your skin to look young, but your internal organs will also be able to function longer without problems.

Improves Mental Health

Cranberries can also help to lift your moods by relieving stress, anxiety and depression. Studies show that they are good for the brain and can help to improve your memory.

Strengthens the Immune System

The antioxidants work hard to flush out the harmful toxins which suppress the immune system. Once these are removed, your immune system will be strong so that you can ward off just about any sickness or disease.

Relieves Skin Conditions

Skin conditions such as acne, dermatitis, psoriasis and eczema can all be healed with the use of cranberries.

For optimum health benefits consume fresh cranberries and make your own juice at home with a juicer, or opt for unsweetened, 100 percent pure cranberry juice like R.W. Knuden Just Cranberries. I've tried a few different brands and they have worked the best. DO NOT use any of the common commercial cranberry juice brands like ocean spray. They are loaded with sugar and that you don't need.

R.W. Knudsen Family is proud to be an official participant of the Non-GMO Project.

Recipes & Nutrition: Pumpkin Bruschetta Recipe

This quick and easy recipe is a perfect snack or appetizer. You can also substitute one of those pre-cut packages of pumpkin squash or even sweet potato for the pumpkin.  This Fall inspired dish let's you enjoy the taste of the season. Enjoy!

makes 8 slices

You will need:

½ pumpkin

gourmet finger salt (such as Maldon), freshly ground black pepper

8 slices of country-style bread

4 tbsp olive oil

4 oz Parmesan cheese

4 tbsp toasted pine nuts

2 tbsp white balsamic syrup

2 spring onions, finely chopped

1.Cut away the rind and seeds of the pumpkin. Chop the pumpkin into cubes, then roast them in an oven at 375F until tender. Season with salt and pepper. 2.Drizzle the olive oil over the slices of bread. Toast the slices in the oven for a few minutes, or until they become crispy. 3.Shave the Parmesan into slices. Arrange pumpkin cubes and Parmesan on each slice of bread. Finish off with the balsamic syrup and spring onions.

Read more: http://www.sweetpaulmag.com/food/pumpkin-bruschetta#ixzz2gyURpkv8