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14 Key Benefits Of Exercise That Will Surprise You

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It doesn’t matter if you are a depressed teenager or an anxiety-ridden elderly patient; either way, exercise can help you fight depression without using a pharmaceutical cornucopia to treat your symptoms. Here are 4 reasons that exercise helps to keep you not just healthy, but happy:

1. Exercise Helps to Regulate Hormones

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Increased use of pharmaceuticals and advancing age can lead to hormonal changes, further leading to anxiety and depression. Exercise helps to return these hormones to homeostatis. Qigong in particular has been shown to reduce depression in elderly patients. And teen patients can even reap the benefits of exercise to help keep cortisol and adrenaline levels in check while increasing seratonin, melatonin, and oxytocin.

Another review examining  previous studies also affirmed that people who exercise are able to reduce the severity of their depression. The research came to us from the Cochrane Library.

2. Exercise Gives You more Energy

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You’ve heard Newton’s first law – objects in motion tend to stay in motion. The reason we feel unmotivated when we’ve been negligent in exercising is because our respiratory and cardiovascular systems become depleted (as do all our other bodily systems) when we don’t move. Our cells don’t turn over as fast.

Toxins start to linger longer in our blood and digestive tract, and we start to feel tired and flat out cruddy. When we exercise, all our systems support this life-promoting activity by ‘turning on.’ This is part of the reason we experience an endorphin rush during and just after an exercise session. It is the body’s reward for doing something good for ourselves – and then we have the energy and motivation to do it again!

3. Exercise Builds Confidence

Who doesn’t feel better when they start to see their waistlines grow smaller, their skin begin to glow from the reduced toxicity in the body from sweating during exercise, and the general tone of their muscles improve? Exercise is a huge confidence booster. Even taking a brisk walk every day can increase your sense of accomplishment when things don’t seem to be going your way.

More vigorous exercise at least three times a week can help make your confidence soar. Many feel depressed because they feel powerless, but you can’t feel both confident and powerless at the same time.

4. Exercise Slows Aging

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People who exercise usually feel at least five to ten years younger than their chronological age. They often look it, too. By exercising regularly you could potentially reduce your biological age by as much as 9 years when compared to your chronological age. The maximum reduction in age occurs when 3,500 to 6,500 calories are expended each week.

Depression can also trigger as we age, as the demands of life and its responsibilities mount. Low testosterone levels (in both men and women) can increase age-related depression, but exercise can help boost them. Not only does exercise make you feel and look younger, but it can actually reduce the stress that accompanies becoming an older adult.

5. Exercise Zaps Belly Fat.

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It’s the easiest way to beat the bulge, period. “Regular moderate- to high-intensity aerobic exercise has the greatest impact on reducing ab fat — the dangerous fat that ups your risk of diabetes and heart disease,” says Olson. Exercise is the ultimate middle manager because it lowers levels of cortisol, a hormone that has been linked to ab fat. In fact, women with the most cortisol in their system have higher BMIs and bigger bellies than those with moderate amounts of the hormone, found a University of California at San Francisco study.

6. Exercise controls calories.

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“It’s pretty simple: You need to burn more calories than you consume in order to lose weight,” says Nancy Snyderman, MD, a FITNESS advisory board member, editor-in-chief of BeWell.com, and chief medical editor for NBC news. Regular exercise blasts excess calories that would otherwise be stored as fat. “Plus, you continue to burn calories even in the hours following your workout,” says Dr. Snyderman.

BeWell.com

7. Exercise keeps lost pounds MIA.

“Ninety percent of people who have successfully lost weight and kept it off for a year do about an hour of physical activity a day,” says John Porcari, PhD, a FITNESS advisory board member and a professor of exercise and sports medicine at the University of Wisconsin-La Crosse. Exercise is even prescribed by docs for people who have undergone weight-loss surgery to help them hold onto their newly thin figures.

8. Exercise boosts metabolism.

Photo: prestige-fitness.com

Yes, you’ll lose fat when you diet without exercising, but you’ll also lose muscle, which means you’ll burn fewer calories. The more muscle you have, the higher your metabolism and the more calories you’ll torch.

9. Exercise trims inches.

The number on the scale doesn’t tell the whole truth, says FITNESS advisory board member Jari Love, a certified personal trainer and fitness DVD star: “When you shed fat and gain muscle you may lose inches and drop sizes without losing actual pounds.” For instance, if you gain 3 pounds of lean muscle and lose 4 pounds of fat, you’ve actually experienced a 7-pound improvement in your body condition, despite the scale only showing 1 pound of weight loss.

10. Exercise curbs emotional eating.

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“Working out has been proven time and time again to help regulate mood, which has a direct effect on people who eat when they’re stressed or upset,” says Robert E. Thayer, PhD, a professor of psychology at California State University, Long Beach. Translation: When you’re already in your happy place you don’t need Ben & Jerry to lead the way.

11. Exercise creates a healthy chain reaction.

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There’s a reason you find juice bars at the gym: “Healthy habits tend to cluster together,” says Boston-based psychologist Eric Endlich, PhD. “When people make positive changes, like getting more exercise, they tend to work on other health improvements as well, such as eating better.” The result? Weight loss.

12. Exercise brings on the fun.

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Let’s face it: Rock-climbing is way more exciting than eating a celery stick. That’s why it’s easier to be active to stay slim than to maintain a strict diet. “If you look at people who incorporate exercise successfully in their lives, they’ve found something they truly enjoy,” says Dr. Snyderman.

13. Exercise stops hunger.

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People who exercise and diet are actually less hungry than those who only diet, according to a study in the journal Obesity. Bonus: Your self-restraint is higher, too.

14. Exercise ups energy.

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Regular physical activity increases stamina by boosting the body’s production of energy-promoting neurotransmitters, studies show. That pep gives you even more motivation to get moving and shed pounds. When was the last time diet alone did all that?

Source: fitnessmagazine.com

How This Showering Trick Can Make You More Energized for the Workday

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You’ll spend about 4,000 hours of your adult life showering — possibly more time than you spend reading, exercising or watching TV — but chances are, you’ve been doing it wrong.

If you take a morning shower, you probably think it energizes you for the day, but it can actually have the opposite effect.

In fact, a hot shower or bath is what many doctors recommend for people who have trouble falling asleep — to help them fall asleep. The reason: Emerging from a hot shower into cooler air brings a sudden decrease in body temperature, leading to a tranquil state of mind. This is helpful when you’re looking to fall asleep but not what you need before you start your day.

If your goal is to wake up in your morning shower, then you need to make a 90-second tweak.

The secret lies in the contrast. Here’s how to do it:

Once you’ve finished your normal cleaning ritual, crank the nozzle as cold as it goes, and stand under the water for about 30 seconds. Feel free to gasp or scream if it helps (some say it does).

After 30 seconds, turn the water up as hot as you can stand for another 30 seconds. This opens up the capillaries, increases blood flow and provides an all-around sense of stimulation.

Finally, cap it off with one more cycle of icy cold. Always end on cold.

You might be asking, “Why would I put myself through such discomfort first thing in the morning?” Because it works.

Hot and cold hydrotherapy has been used for thousands of years. In Finland, the sauna isn’t a luxury; it’s a necessity. The country is home to 2 million saunas (for a population of 5 million) with 99 percent of Finns enjoying the stress-relieving benefits of the sauna at least once a week.

I trust the Finns and scientific research provides further confirmation. Studies have shown that it provides a full-body tune-up, including:

Reduced stress: In a study on free radicals, 10 healthy subjects swam regularly in ice-cold water and showed adaptation to oxidative stress and hardening (an increased tolerance to stress). When building a business, combating stress is crucial for achieving clarity of mind.

A stronger immune system: Another study found that taking daily cold showers increases the number of disease-fighting white blood cells. In an attempt to warm up, the body speeds up its metabolic rate and activates the immune system, releasing more white blood cells.

Improved blood circulation: When exposed to cold water, our arteries and veins constrict. This temporary tightening allows blood to flow at a higher pressure, which is great for cardiovascular health.

Increased ability to burn fat: Research shows that cold-induced glucose uptake results in the creation of brown fat cells, which create warmth, burn energy and keep you slim.

Aid in battling depression: A 2008 study found that adapted cold showers stimulate the sympathetic nervous system and increase beta-endorphin levels in the blood. They send a high level of electrical impulses from peripheral nerve endings to the brain, which could produce an anti-depressant effect.

While trying out this new routine, you should fully expect discomfort but be equally prepared to start your day feeling more refreshed than ever before.

Young Woman Enjoying Coffee And Breakfast

Photo:huffingtonpost.com

Source: entrepreneur.com

12 Super Foods for Preventing Hair Loss

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Hair loss is a common problem among people all over the world, man or women, and the most annoying thing is to see your hair strands in your hands when you brush, oil, shampoo or even on your pillow when you wake up in the morning. The key to triumph over the problem of hair loss is nutritious and healthy food. In the following article will are going to present you some of the super foods that you can use to prevent hair loss.

1.  Beans

This amazing super food should be part of your diet every day. Beans are rich in protein, which is one of the most important element for shiny and strong hair. The nutrients contained in the beans are keeping your hair safe especially in the cold days when it gets frizzy faster and it gets dry easily. By beans we mean: soybeans, pinto beans, chickpeas, black beans, kidney beans, etc.

2.  Egg

We are aware that our hair is made of hence and proteins; so it is necessary to consume more protein – rich diet in order to keep our hair healthy.  And because eggs are one of the wealthiest sources of proteins, they are the best for providing strength to your hair. They are effective in preventing hair loss in both ways, applying them on your hair or eating them.

3.  Salmon

The proteins and omega – 3 fatty acids found in salmon are excellent for treating hair loss. They are effective in maintaining the hair shaft and a healthy scalp. With the consumption of salmon you are hydrating the scalp and hair, thus solving the troubles of dry and frizzy hair.

4.  Spinach

Popeye’s food is highly recommended to people of every age group to be consumed every day, because it is packed with a number of nutrients, omega fatty acids, vitamins, calcium, iron, minerals and potassium, which are all highly advisable for maintaining the hair healthy.

5.  Oats

Oats are the only super food that contains every nutrient, needed for our hair. Oats deliver a good quantity of B vitamins and protein, copper, zinc, which are some of the salient micronutrients for ending the problems of hair loss.

6.  Beef

There is a common belief that people, who experience the problem of hair loss, are deficient in protein and iron. Beef is a kind of red meat, which is regarded as the extraordinary source of protein, fatty acids and iron. Beef keeps the supply of blood to the hair stable, thereby fighting the problems of hair loss.

7.  Sweet Potato

The easiest way of consuming loads of vitamin A, copper, iron, protein, is with the consumption of sweet potato. This minerals and vitamin are essential for keeping the problems of hair loss away. It makes the tissues of the hair and scalp strong.

8.  Sunflower Seeds

Sunflower seeds are one of the best super foods for getting strong and long hair. It is full with nutrients, such as zinc, magnesium, biotin, B vitamins, protein, vitamin E, iron, potassium, copper, calcium and selenium. These all are cooperative in stopping the hair loss.

9.  Green Peas

You must not underestimate peas because they are small! In fact, in terms of their nutritional benefits their power is massive. Peas are also a healthy source of vitamin C, beta – carotene, protein, which are excellent for strong hair.

10.  Nuts

Cashews, walnuts, almonds, pecans and various other nuts are a very effective therapy for hair loss. The essential oils and vital nutrients that they enclose in them are fantastic for the heart, hair health, brain, and also for the skin.

11.  Carrot

Carrots, besides being good for the eyes, they are also proficient in keeping the hair and scalp healthy. Add carrots in your diets at least once a week and you will see how effective it is for you. Carrots are packed with vitamin A, which produces a healthy oily chemical on the scalp, called sebum. Sebum is keeping the hair and scalp safe from getting dry and dirty.

12.  Wheat Germ

If the problem with hair loss is bugging you for a long time, you must insert wheat germ in your diet as soon as possible. It is a powerhouse of nutrients that promote the healthy hair growth. Wheat germ is an amazing source of zinc, dietary copper, fiber, which are cooperative in keeping the hair healthy.

Source: healthyandnaturallife.com

Here Are 20 Different Ways You Can Use Coconut Oil

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There’s been a lot of hype about coconut oil lately, and there are so many claims being made that it sounds nothing short of a miracle. Well it’s really not a cure-all, and what works for other people may not work for you, but it still is pretty dandy to have around. With a little bit of resourcefulness and a dash of creativity, you can find over one hundred everyday uses for coconut oil.

1. Moisturize Your Skin: The very first thing on this list, before even delving into the “edible” benefits of coconut oil, has to be moisturizing. In lieu of your regular lotion, coconut oil delivers a refreshing, healing, burst of moisture that penetrates your skin and works to truly heal it (not just soak in and dry up!) It can feel oily at first, but that’s why it’s important to only use a little-it goes a long way. Give it a minute and it will dry beautifully. Use as you would regular lotion.

2. Conditioner: When the teeny tiny overlapping plates that make up our outer hair shaft get rumpled and out of whack, coconut oil is there to smooth those tiny little cells right back into place, and hold them there. You can use it on your entire scalp/head for deep conditioning, but you can generally just use it on your ends, where it’s the hardest for the body’s natural oils to reach, and where the most breakage occurs.

3. Weight Loss: Coconut oil and weight loss-what’s really going on? Well, if you sit around eating coconut oil, you aren’t going to lose weight. However, if used to substitute other fats, it can help you drop the pounds by taking the place of those other calories. Unlike most saturated fats, it’s mainly comprised of medium chain fatty acids, versus long chain fatty acids. This difference in molecular structure means that it doesn’t get packed away as fat as easily and instead is sent straight to the liver to be metabolized, giving you a boost in energy. This energy in turn makes exercising easier, and the exercise in turn helps you lose weight. Another major factor that it plays is as an appetite suppressant. Craving something you shouldn’t be? Have a tablespoon or 2 of coconut oil, and that sensation won’t last long!

4. Energy Booster: If weight loss isn’t your goal, just run with the fact (no pun intended) that it gives you a great boost in energy-and who doesn’t need some help in that department every now and again? Some people also feel it helps boost their mental alertness.

5. Lower Cholesterol and Risk of Heart Disease: Cholesterol is a waxy substance found your cells, which helps continuously build more vital cells. It goes about its way through your blood stream attached to proteins known as lipoproteins. There are low-density lipoproteins (LDL) and high-density lipoproteins (HDL.) HDL is the “good” cholesterol-you want to lower LDL, but raise HDL. LDL carries cholesterol throughout your body and delivers it to organs and tissues. The problem is, if you have too much cholesterol, the excess keeps circulating. The constantly circulating LDL will eventually penetrate blood vessel walls where they build up plaques and narrow blood vessels, sometimes to the point blocking blood flow, causing coronary artery disease. HDL, on the other hand, picks up excess cholesterol and brings it to your liver to be broken down. Coconut oil, probably due to its high levels of lauric acid, will boost HDL. There’s no solid evidence saying that coconut oil alone will prevent heart disease, but there is solid evidence that it boosts HDL, therefore lowering cholesterol, and hypothetically reducing the risk of heart disease. Take ½-1 tablespoon daily.

6. Reduce Risk (or effect) of Alzheimer’s : Alzheimer’s is devastating to all who experience it, whether personally or with a friend or family member. It is no wonder that we search so desperately for a cure. The word that coconut oil could possibly “cure” or prevent Alzheimer’s started circulating with vigor when a pediatrician published a book about feeding coconut oil to her husband, who suffered from Alzheimer’s, and got positive results. Other studies have confirmed that ketones, which are essentially “brain food” provided to keep the brain functioning when the body runs lower on glucose, can help improve memory, and potentially “reverse” the effects of Alzheimer’s. It’s a much more complex subject and process, but that’s it in a really wrapped up nutshell. The dosing that I have uncovered implies 2 teaspoons taken daily with food to help improve cognitive function.

7. Exfoliating Body Scrub: One of my personal favorite uses for coconut oil is serving as a base for body or face scrubs. You can melt some down, stir in some sugar, let it cool, and then use as is. Or, for a fun little project, melt down about a half cup of coconut oil and pour into a muffin tin, soap mold, or anything of the like, and stir in 2-4 tablespoons of white or brown sugar. You can add more if you would like the texture to be coarser. I usually let it cool some before adding the sugar so you don’t just dissolve the grains. Pop it in the fridge and let it solidify and cool completely before removing from the mold. Slice off a piece when needed and use it to gently scrub and exfoliate your face/body (dampen your skin with water first.) Rinse off, apply moisturizer, and resist the urge to use it again until later in the week, otherwise you run the risk of drying your skin out.

 

8. Fight Inflammation : Coconut oil appears to have a direct effect on suppressing the natural chemicals responsible for mediating inflammation. The studies that have been done on this action so far point to lauric acid and capric acid as the biggest contributors, both of which are part of the magnificent medium chain fatty acids found naturally in coconut oil (capric acid alone makes up roughly 10% on its own.)

 

9. Shaving Cream : Nothing is more frustrating than lathering up with a bunch of shaving cream in the shower just to have to all melt off again as the water hits it. Luckily, water rolls right off oil, which means you have solid protection that allows your razor to glide smoothly over your skin. It also leaves it soft, moisturized, and safe from painful bumps and burns. Apply as you would any other cream before shaving. Here is our recipe for chemical-free shaving cream.

 

10. Bath Oil: Soften your bath water, and your skin, with a bit of coconut oil. Enjoy its lovely aroma and gently swish it around now and then to swirl it through the water. It will naturally coat your skin, leaving it smooth and healthy.

 

11. Constipation Relief: Take a tablespoon of coconut oil every morning on an empty stomach to keep your digestive track running smoothly. You can try 2 tablespoons to work out acute constipation as well.

 

12. Ease Arthritis Pain: Acute inflammation present with arthritis is responsible for quite a bit ofdiscomfort and stiffness that accompanies this common malady, which can be eased by the anti-inflammatory effects of the coconut oil. Massage a bit of the oil into each joint thoroughly 1-2 times a day to relieve soreness.

13. Treat Athletes Foot: The anti-fungal action of coconut oil helps fight off athlete’s foot when you apply it daily. Be sure to rinse your feet first and pat them dry, then thoroughly apply a thin layer of coconut oil, massaging it in well. Wash your hands before applying to the other foot to avoid spreading the fungus.

14. Say Goodbye to a Sore throat: Can’t ease that painful throat? Coconut oil provides a wonderful soothing coating, whether the discomfort is caused by dry air or an illness. Swallow ½-1 teaspoon up to 3 times daily to ease the pain, being sure to make one of those times right before bed. For an extra kick, melt the coconut oil down and stir in a little honey (its ok if it separates some.) When it is mostly room temp, mash up the mixture a little bit and use the same as above.

15. Lessen a Dry, Hacking, Cough: You don’t want to suppress your cough if it is productive, meaning you are coughing up phlegm. Your body needs to get rid of all that stuff. However, if you have a dry hacking cough, swallowing a teaspoon or so of coconut oil can help ease the itchy irritation. It is especially nice because it coats your throat and seems to protect it more from irritating things such as dust, whereas water only provides very temporary relief.

16. Oil/Butter Replacement: There’s no better way to get the benefits of coconut oil than to replace other less desirable fats with it. When cooking or baking, substitute it for butter or just about any oil. It lends moisture, freshness, and richness to baked goods, and a subtle complimentary flavor to savory dishes. How much you substitute will depend on the recipe you are making. For baking, most people will fall in the 1:1 ratio or 80% coconut oil 20% water when subbing for butter. For basic cakes, cookies, and brownies I find 1:1 to be sufficient. When it comes to more complex pastries that get their flaky puffiness when steam is escaping, you may find yourself tweaking the amount a little. For oil substituting, subbing 1:1 is a good route to go.

17. Improve Circulation: We need proper circulation to not only function, but to heal as well. Not to mention feeling cold all the time (or having people shudder at your frigid touch) isn’t fun. Coconut oil, taken internally, may help improve blood flow. As it can raise the levels of HDL-or “good”-cholesterol, the ratio between HDL and LDL-“bad” cholesterol-are evened. Since LDL cholesterol can affect the viscosity of blood, and “thicken” it, lower levels lead to thinner blood which leads to better circulation. Start with a ½ tablespoon a day and work up to 1 tablespoon to give your circulation an energy boost.

 

18. Flaky Scalp Treatment: Different from dandruff, having a flaky or dry scalp simply results in those annoying snowy white flakes that you can seem to get rid of. With its super moisturizing prowess, coconut oil can help provide nourishing moisture to a thirsty scalp. Wet your hair, and then massage coconut oil over scalp, using just enough to cover the area. Let it sit for 10-15 minutes, and then rinse it out. Follow up with a small amount of very mild shampoo to ensure a non-greasy look when finished. Repeat this at least 3 times a week, or as needed, to prevent dry scalp.

19. Ease Osteoporosis : Coconut oil can help ease osteoarthritis in a number of ways. Trabecular bone is one of two types of bone structure-it is “spongy” and has a higher surface are to mass ratio. It is typically the most harshly affected type of bone in osteoporosis. The trabecular number refers to measure of bone texture and structure, and marks the risk/severity of osteoporosis. Unlike plain calcium therapy, which reduced trabecular separation, coconut oil increased bone volume and the trabecular number in studies conducted with rats. Rats are good subjects to study when it comes to bone disease, as the remodeling and resorption process in rats is similar to that of humans. Osteoporosis caused by oxidative stress may also be lessened due to the potential anti-oxidant effects of coconut oil, while coconut oil also helps the absorption of calcium.

20. Minimize Heartburn: If you’re feeling the burn, swallow 1-2 teaspoons of coconut oil. It can get a little coating in your tummy and ease the painful feeling of heartburn or acid reflux. It also helps get that bitter bile taste out of your mouth.

Source: everydayroots.com

The Top Inflammatory Foods + How To Detox From Them

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There are a multitude of diets to choose from, or exercise programs that run the body ragged. The simple truth is that our bodies weren’t meant to eat Lean Cuisine meals or to be engaged in hours and hours of intensive exercise. If a person examines the evolution of our body from the caveman days, they would see that the body thrives off of whole foods, clean meats and exercise that involves lots of walking.

Fast forward a few thousand years, and as a society, we are stuffing our bodies full of inflammatory food-like products that make a person sick, fat and depressed. The key to fat loss, optimal health and joy is so simple, it’s easy to overlook.

Eat whole foods that are plucked from the earth. Foods that do not come in a package, can, bag or jar, and automatically the inflammation will dissipate in your body, freeing up space for your liver to begin processing fat. The best part, you can eat all you want, as long as it’s clean whole foods.

No longer is a deprivation mentality of dieting or extreme exercising required. By pivoting our thinking, we can create a healthy relationship with food. One that creates a foundation of values based on fueling the body, and giving it health through whole foods, rather than limiting the amount of calories a person eats.

To help you with this clean eating journey, I have compiled a list of the top 6 inflammatory foods along with substitutes that allow you to eat many of the foods you enjoy, but with ingredients that give you health, rather than take it away.

1. Processed Sugar

Swap out processed sugars for raw honey, organic maple syrup, liquid stevia or fruit.

2. Sodium

talking-sodium

Photo:healthunit.com

Swap out table salt for sea salt or pink Himalayan salt. By eliminating processed and packaged foods, you will significantly eliminate the amount of daily sodium intake.

3. Wheat Flour

Swap out wheat for almond flour or coconut flour. While these two flours do come in a bag (unless you make them on your own with a food processor), they are minimally processed are a great substitute for baking many foods that typically contain wheat.

4. Certain Oils

Swap out highly processed oils such as vegetable oil, canola oil, safflower oil, partially hydrogenated oil (just to mention a few) for high-quality omega-6 and omega-3 oils. The best source for oils are from extra-virgin coconut oil, extra-virgin olive oil, hemp seeds, chia seeds, avocados or avocado oils.

5. Cow Dairy

Swap out cow dairy for that of sheep or goat. Around the age of 1.5-2 years, our bodies significantly decrease in the amount of digestive enzymes created that specifically help to digest dairy. The molecular make-up of the sheep and goat dairy is more easily digested in the human body. Another reason cow dairy does not work as well is because the feed is typically made up from genetically modified corn and soy which creates inflammation in the cows. This is then passed on to us when we eat cow dairy. Last, casein is used in much dairy and many people are highly sensitive to it. When shopping for sheep and goat dairy, read the ingredients so that you can chose a dairy product free of casein.

6. Alcohol

Swap out alcohol for water, bubbly water, Kombucha drinks (without added sugar), tea or cold pressed juices. Alcohol tops the list of most inflammatory and toxic foods, and with a pause from the holidays, it seems like a reasonable time to take a break in order to regain and experience the most optimal and vibrant health.

Source: mindbodygreen.com

10 Fun Ways To Eat Chia Seeds!

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p10608222 Photo:chiaseedspot.com

Chia seeds are a powerhouse of nutrients. They’re loaded with protein, Omega 3s, and fiber. Plus they’re packed with calcium, magnesium and manganese. They are also gluten-free!

Here are 10 fun ways to eat chia seeds:

1. Chia pudding with kiwi fruit and pomegranate seeds

chia-pudding Photo:jennymcelvaney.wordpress.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of almond milk.
  • Shake the jar until the chia seeds are fully immersed in the liquid. Let it sit for 15 minutes.
  • Once seeds have swelled to a tapioca consistency, stir in 1 tsp of coconut sugar.
  • Pour into a serving bowl and top with chopped kiwi fruit and pomegranate seeds.

2. Raspberry-coconut chia pops

17795754 Photo:cellophaneland.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of coconut milk (from a can).
  • Shake the jar until the chia seeds are fully immersed in the liquid. Add 1 tablespoon of coconut sugar and 3/4 cup of raspberries. Stir well.
  • Let chia pudding set for 2 hours then pour into ice-pop molds and freeze overnight.

3. Chocolate-chia mousse

chia-cherry-choc-pudding Photo:beyondfitrecipes.wordpress.com

  • Pour 1 can of coconut cream into a blender, add 1/4 cup of chia seeds, 1/4 cup of maple syrup and 1/2 cup of cacao powder.
  • Let it sit it blender for 10 minutes to allow chia seed to swell to 10 times their size.
  • Once it has formed a tapioca consistency, puree it for 30 seconds or until smooth.
  • Pour into serving cups and let it set for 4 hours.
  • Top with fresh cherries.

4. Raspberry lemonade chia drink

P1220329-1400x1050 Photo:rosepetalsandribbons.com

Add the following to a pitcher:

  • 2 cups of coconut water
  • Juice 1/2 lemon
  • 3/4 cup of blended raspberries
  • 2 teaspoons of coconut sugar
  • 3 tablespoons of chia seed

Let it sit for 30 minutes until it has formed a gel-like consistency. Enjoy the drink!

5. Raw cherry and chia bars

Date-Cherry-Ginger-Orange-Coconut-Bars…with-Cacao-Chia Photo:onegreenplanet.org

In a food processor, add the following:

  • 1 cup of raw pecans
  • 1/2 cup of dried cherries
  • 1/4 cup raw pumpkin seeds
  • 2 tablespoons of chia seeds
  • 1/3 cup of almond butter
  • 2 tablespoons of maple syrup
  • 1/4 cup of shredded coconut

Grind until a paste is formed, about 2 minutes. Add mixture to a baking try and place in the refrigerator for 2 hours. Slice into bars and serve.

6. Seeded granola with dried apricots

GranolaBars2 Photo:caramelizedsarcasm.com

In a food processor, add the following:

  • 1/2 cup of raw pumpkin seeds
  • 1/2 cup of raw sunflower seeds
  • 2 tablespoons of chia seeds

Pulse until seeds are in a chunky texture. Then add the following ingredients:

  • 1/2 cup of shredded coconut
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup and salt.

Pulse for another 20 seconds. Spread mixture out on to a baking dish.

Add to pre-heated oven at 300F for about 20 minutes, stirring half-way through to avoid burning. You could also use a dehydrator set to 118F for 4 to 5 hours. Allow the toasted granola to cool completely, then stir in the chopped dried apricots and store in an airtight container. Serve with almond milk.

7. Lemon and mango chia parfait

rbk-chia-foods-yogurt-parfait-cococnut-mango-vg-1-4 Photo:redbookmag.com

  • Place 3 tablespoons of ground white chia seed in a mason jar and pour over a can of coconut milk.
  • Add a pinch of vanilla bean, 1 teaspoon of lemon zest and 3 tablespoons of maple syrup.
  • Let it sit for 30 minutes or overnight until thick.
  • Pour into serving glasses then top with freshly sliced mango.

8. Avocado on toast with chia seed.

AvocadoToastFromLPQ-850x638 Photo:fitlife.tv

Top gluten-free toast with avocado dusted in chia seeds, lemon zest, chili flakes and sea salt.

9. Cacao, chia cherry ice-cream

frozen-whipped-chocolate-bananas Photo:loseweightandgainhealth.com

Add the following to a blender:

  • 1/4 cup chia seeds
  • 1.5 cans of coconut cream
  • 2 tablespoons of cacao powder
  • 3 tablespoons of maple syrup
  • 1 tsp vanilla extract
  • 1 ounce melted unsweetened chocolate
  • 4 pitted dates

Let it sit for 15 minutes then blend for 60 seconds or until smooth. The mixture should be thick and creamy. Transfer the mixture to an ice cream maker and churn according to the manufacturers instructions. Freeze until firm enough to scoop.

10. Matcha chia smoothie

matcha-chip-smoothie Photo:pseudourban.com

  • Blend 12 ounces of almond milk with 1 teaspoon of matcha green tea powder, 2 pitted dates, 2 cardamon pods and a pinch of vanilla bean for 30 seconds.
  • Pour into a large mason jar.
  • Add 1 tablespoon of chia seed and shake it well.
  • Let it sit for at least 15 minutes until chia seeds starts to swell. Serve over ice.

Source: mindbodygreen.com

Have You Ever Wondered How You Could Improve Your Eye Vision?

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Have you ever noticed a strange little worm-like speck drifting aimlessly about in your field of vision? These annoying little squiggly lines, or “cobwebs,” are called floaters and are experienced by around 70% of people. So what are they?

Floaters are actually shadows cast by objects suspended in the clear, gel-like substance that makes up the majority of the eye’s interior. This substance is called vitreous humor and helps to maintain the eye’s round shape. After passing through the lens, focused light has to pass through the vitreous humor in order to reach the retina at the back of the eye. It’s mostly composed of water but also contains proteins and various other substances.

Floaters are normally merely proteins of the vitreous gel that have clumped together. These stringy clusters of proteins block light and therefore cast a shadow on the retina. These floaters usually appear as transparent circles or tadpoles and stay permanently in your eye.

Sometimes, small hemorrhages in the eye can cause floaters as red blood cells enter the vitreous. This can occur if the gel pulls on blood vessels located in the retina. These floaters might take on a smoky appearance and disappear as the blood is absorbed.

Lastly, floaters can be caused by shrinkage of the vitreous gel that occurs naturally as we age. As the vitreous pulls away from the retina, bits of debris can enter the gel and become floaters. These usually look like cobwebs.

Floaters are particularly pronounced if you gaze at something particularly bright, such as a piece of white paper or a blue sky. You’ll notice that they move as your eyes move and appear to zoom across your eye as you try to look at them directly.

Floaters are usually just an annoyance that people get used to, but sometimes they can hamper vision and therefore require surgery. This procedure involves removing the vitreous and replacing it with a saline liquid.

How To Improve Eye Sight In A Natural Way?

Here are some tips to improve your eyesight naturally.

Keep Blinking

Frequent and gentle blinking is essential to maintaining healthy eyes and optimal vision because it allows your eyelids to keep your eyes coated with three beneficial layers of tears:

-The first layer of tears lies right up against the whites of your eyes, and provides an even coat of protein-rich moisture for the second layer to adhere to.
-The middle watery layer helps to wash away foreign debris. It also nourishes the cornea of your eyes with minerals, a variety of proteins, and moisture.
-The third outer layer of tears is somewhat oily. It serves to prevent the middle watery layer from evaporating quickly, and provides needed lubrication between your eyes and your eyelids.

If your eyes are not regularly coated with the three layers of tears described above, they will be deprived of ongoing nourishment and cleansing, and they will be unnecessarily strained.

One of the reasons why many of us don’t blink as often as we should is that we don’t see frequent blinking in mainstream media. Actors and anchor-people are typically trained to blink as infrequently as possible, so when we take in most forms of media, our subconscious minds learn that it isn’t normal to blink frequently.

To optimally support your eyes and vision, it’s best to blink softly every two to four seconds, which translates to about fifteen to thirty blinks per minute. By consciously making an effort to softly blink at this rate, over time, your body will turn your conscious efforts into a subconscious habit.

Notes On Blinking to Promote Optimal Eye Health and Vision:

-soft and natural blink should occur like the light flap of the wings of a butterfly – this is a good image to visualize as you make an effort to blink softly every two to four seconds.
-You should blink regularly during all activities, including reading, working on the computer, and viewing a TV program or film.
-Contact lenses can discourage frequent blinking because the back side of your eyelids is not designed to rub over an artificial surface. This is one of several good reasons why contact lenses should be avoided whenever possible.
-Some yoga and meditation instructors suggest doing exercises that involve fixating your vision on one object – such as the flame of a candle – and doing your best not to blink. Frequent blinking while doing this type of exercise doesn’t take away from the ability to experience inner stillness.

Visual Training

The following techniques are based on these premises: First, that the art of seeing-like other fundamental skills such as talking, walking, and using one’s hands-is acquired. Second, this skill is normally learned through unconscious self-instruction in childhood. Third, for many of us in today’s pressure-packed world, the only way to keep perfect sight is to practice techniques of conscious eye relaxation. Finally, if the exercises are performed correctly for a sufficient length of time-in conjunction with a proper diet and a physical conditioning program-eyesight will show permanent improvement.

It’s best to “palm” while sitting or lying on the floor, with your elbows propped on a cushioned surface. Close your eyes and then cover them with the palms of your hands, crossing the fingers of one hand over those of the other on your forehead.

Don’t, however, apply any pressure on the lids with your palms. Ideally, you’ll “see” a field of intense blackness, which indicates a state of perfect relaxation. If instead you witness illusions of light, bright color, or patches of grey, you’re tense to some degree. However, don’t concentrate on trying to “see” blackness, as the effort itself will produce strain. Rather, passively visualize a pleasant memory-one that helps ease your mind-while keeping your shoulders and neck relaxed. The more frequent and lengthy the periods of palming, the more likely you are to school your eyes to reduce muscle tension, with subsequent benefit to your sight.

Pinhole Glasses

Pinhole glasses, also known as stenopeic glasses, are eyeglasses with a series of pinhole-sized perforations filling an opaque sheet of plastic in place of each lens. Similar to the workings of a pinhole camera, each perforation allows only a very narrow beam of light to enter the eye which reduces the size of the circle of confusion on the retina and increases depth of field. In eyes with refractive error, the result is claimed to be a clearer image.

Unlike conventional prescription glasses, pinhole glasses produce an image without the pincushion effect around the edges (which makes straight lines appear curved).

After prolonged use, the plastic grating should become easy to ignore. With certain eye exercises such as those below, pinhole glasses can permanently improve eyesight. Skeptics argue that no scientific evidence has been found to support them. Due to a lack of formal clinical studies to substantiate this type of claim by companies selling pinhole glasses, this type of claim is no longer allowed to be made in the United States under the terms of a legal settlement with the Federal Trade Commission, however empirical evidence suggests they do work.

Swinging

This whole-body exercise improves vision, relieves fatigue and stress, and increases the mobility of the eyes. Stand looking straight ahead, with your feet positioned about 12 inches apart. Now, rotate your body-head, trunk, and all-to the left, throwing your weight onto your left foot while you allow your right heel to rise from the floor. Keep your shoulders and neck straight. When you swing to the opposite side, shifting your weight to your other foot, your eyes will cover a 180 degree arc. Absolutely no attempt should be made to focus your sight on anything. Just maintain an attitude of passive relaxation, making about 30 of these “arcs” per minute. You should do this exercise twice daily, completing the swing from side to side 100 times. By doing your swings right before bedtime, you’ll prevent eyestrain from occurring during sleep.

Sunning

Although there’s no scientific evidence available to prove that sunning helps vision, many people who have tried it testify to its benefits, particularly those whose eyes have become oversensitive to light.

All sunning should be done with the eyes closed. Sit or stand in the sunlight, face relaxed, and let the rays of the sun penetrate and ease the tension in your eyelids. This is a good way to start off the day, and even a few minutes will help. To avoid possible strain on your eyes, rotate your head slightly from side to side or move it as if you were using your nose to draw a circle around the sun . . . breathe deeply and don’t squint.

Central Fixation

Central fixation refers to the fact that-since the central portion of the retina is the point of most acute vision, the eye sees only one small part of any object sharply, with all the other areas being slightly blurred. When you look at a thing, your eye shifts very rapidly over it to achieve the illusion of clearly seeing the entire object at once. To demonstrate this fact, look at an object, focusing on its topmost part. Without actually moving your focus downward, try to “see” the bottom of the object. You’ll find that its lower details don’t appear to be sharp.

A problem-free eye shifts quite rapidly and unconsciously while it is observing. People with imperfect vision often try to see a large part of the visual field at once, all areas equally well simultaneously, without moving their eyes. This puts considerable strain on the eye and also on the brain, the organ that actually has to integrate what you see.

To correct this tendency, it’s important to develop your central fixation by teaching your eyes that it’s “acceptable” to see only one point clearly at a time. The orbs must learn to move and refocus rapidly, rather than straining to see an entire object at one sighting. You can do this by studying an eye chart, training yourself to look at the top of a letter on the chart while “accepting” an unfocused image of its bottom (and vice versa). When you can accomplish this easily, your eyes will be relaxed, and your vision will be improved.

Most of us rely on our vision to supply 80% to 90% of the information we process about the world. Our sight affects the way that we think and, in addition, the way we think affects our sight. (If you don’t believe the latter statement, just remember that you actually see the world upside down. . . but your mind “inverts” the images so that they make sense!) Taking good care of this dominant sense organ, then, is obviously important. Will a regimen of eye-training exercises help you do that and even improve defective vision? There’s only one way to answer that question for yourself.

Source:  iflscience.com curejoy.com

8 things everyone should do before 8 a.m.

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Life is busy. It can feel impossible to move toward your dreams. If you have a full-time job and kids, it’s even harder.

How do you move forward?

If you don’t purposefully carve time out every day to progress and improve ,  without question, your time will get lost in the vacuum of our increasingly crowded lives.

Before you know it, you’ll be old and withered  —  wondering where all that time went.

As Harold Hill has said —  “You pile up enough tomorrows, and you’ll find you are left with nothing but a lot of empty yesterdays.”

Rethinking Your Life and Getting Out of Survival Mode

This article is intended to challenge you to rethink your entire approach to life. The purpose is to help you simplify and get back to the fundamentals.

Sadly, most people’s lives are filled to the brim with the nonessential and trivial. They don’t have time to build toward anything meaningful.

They are in survival mode. Are you in survival mode?

Like Bilbo, most of us are like butter scraped over too much bread. Unfortunately, the bread is not even our own, but someone else’s. Very few have taken the time to take their lives into their own hands.

It was social and cultural to live our lives on other people’s terms just one generation ago. And many millennials are perpetuating this process simply because it’s the only worldview we’ve been taught.

However, there is a growing collective-consciousness that with a lot of work and intention  —  you can live every moment of your life on your own terms.

You are the designer of your destiny.

You are responsible.

You get to decide. You must decide  —  because if you don’t, someone else will. Indecision is a bad decision.

With this short morning routine, your life will quickly change.

It may seem like a long list. But in short, it’s really quite simple:

  • Wake up
  • Get in the zone
  • Get moving
  • Put the right food in your body
  • Get ready
  • Get inspired
  • Get perspective
  • Do something to move you forward

Let’s begin:

1. Get A Healthy 7+ Hours of Sleep

Let’s face it  —  Sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result.

The National Sleep Foundation (NSF) conducted surveys revealing that at least 40 million Americans suffer from over 70 different sleep disorders. Additionally, 60% of adults and 69% of children experience one or more sleep problems a few nights or more during a week.

In addition, “more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month — with 20 percent reporting problem sleepiness a few days a week or more.”

On the flipside, getting a healthy amount of sleep is linked to:

  • Increased memory
  • Longer life
  • Decreased inflammation
  • Increased creativity
  • Increased attention and focus
  • Decreased fat and increased muscle mass with exercise
  • Lower stress
  • Decreased dependence on stimulants like caffeine
  • Decreased risk of getting into accidents
  • Decreased risk of depression
  • And tons more … Google it.

The rest of this blog post is worthless if you don’t make sleep a priority. Who cares if you wake up at 5 a.m. if you went to bed three hours earlier?

You won’t last long.

You may use stimulants to compensate, but that isn’t sustainable. In the long run, your health will fall apart. The goal needs to be long-term sustainability.

2. Prayer and Meditation to Facilitate Clarity and Abundance

After waking from a healthy and restful sleep session, prayer and meditation can help you orient yourself toward the positive. What you focus on expands.

Prayer and meditation help facilitate intense gratitude for all that you have. Gratitude is having an abundance mindset. When you think abundantly, the world is your oyster. There is limitless opportunity and possibility for you.

People are magnets. When you’re grateful for what you have, you will attract more of the positive and good. Gratitude is contagious.

Gratitude may be the most important key to success. It has been called the mother of all virtues.

If you start every morning putting yourself in a space of gratitude and clarity, you will attract the best the world has to offer, and not get distracted.

3. Hard Physical Activity

If you want to be among the healthy, happy, and productive people in the world, get in the habit of regular exercise. Many people go immediately to the gym to get their body moving. I have lately found that doing yard work in the wee hours of the morning generates an intense inflow of inspiration and clarity.

Whatever your preference, get your body moving.

If you don’t care about your body, every other aspect of your life will suffer. Humans are holistic beings.

4. Consume 30 Grams of Protein

Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferris, in his book, “The 4-Hour Body,” also recommends 30 grams of protein 30 minutes after waking up.

According to Tim, his father did this and lost 19 pounds in one month.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

Eating protein first decreases your white carbohydrate cravings. These are the types of carbs that get you fat. Think bagels, toast, and donuts.

Tim makes four recommendations for getting adequate protein in the morning:

  • Eat at least 40% of your breakfast calories as protein
  • Do it with two or three whole eggs (each egg has about 6g protein)
  • If you don’t like eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese
  • Or, you could always do a protein shake with water

5. Take A Cold Shower

Tony Robbins starts every morning by jumping into a 57-degree Fahrenheit pool.

Why would he do such a thing?

Cold water immersion radically facilitates physical and mental wellness. When practiced regularly, it provides long-lasting changes to your body’s immune, lymphatic, circulatory and digestive systems that improve the quality of your life. It can also increase weight-loss because it boosts your metabolism.

There is of course, an initial fear of stepping into a cold shower. Without a doubt, if you’ve tried this before, you have found yourself standing outside the shower dreading the thought of going in.

You may have even talked yourself out of it and said, “Maybe tomorrow.” And turned the hot water handle before getting in.

Or, maybe you jumped in but quickly turned the hot water on?

What has helped me is thinking about it like a swimming pool. It’s a slow painful death to get into a cold pool slowly. You just need to jump in. After 20 seconds, you’re fine.

It’s the same way with taking a cold shower. You get in, you heart starts beating like crazy. Then, after 20 seconds, you feel fine.

To me, it increases my willpower and boosts my creativity and inspiration. While standing with the cold water hitting my back, I practice slowing my breathing and calming down. After I’ve chilled out, I feel super happy and inspired. Lots of ideas start flowing and I become way motivated to achieve my goals.

6. Listen to/Read Uplifting Content

Ordinary people seek entertainment. Extraordinary people seek education and learning. It is common for the world’s most successful people to read at least one book per week. They are constantly learning.

I can easily get through one audiobook per week by just listening during my commute to school and while walking on campus.

Taking even 15–30 minutes every morning to read uplifting and instructive information changes you. It puts you in the zone to perform at your highest.

Over a long enough period of time, you will have read hundreds of books. You’ll be knowledgeable on several topics. You’ll think and see the world differently. You’ll be able to make more connections between different topics.

7. Review Your Life Vision

Your goals should be written down  —  short term and long term. Taking just a few minutes to read your life vision puts your day into perspective.

If you read your long term goals every day you will think about them every day. If you think about them every day, and spend your days working toward them, they’ll manifest.

Achieving goals is a science. There’s no confusion or ambiguity to it. If you follow a simple pattern, you can accomplish all of your goals, no matter how big they are.

A fundamental aspect of that is writing them down and reviewing them every single day.

8. Do At Least One Thing Toward Long-Term Goals

Willpower is like a muscle that depletes when it is exercised. Similarly, our ability to make high-quality decisions becomes fatigued over time. The more decisions you make, the lower quality they become  —  the weaker your willpower.

Consequently, you need to do the hard stuff first thing in the morning. The important stuff.

If you don’t, it simply will not get done. By the end of your day, you’ll be exhausted. You’ll be fried. There will be a million reasons to just start tomorrow. And you will start tomorrow  —  which is never.

So your mantra becomes: The worst comes first. Do that thing you’ve been needing to do. Then do it again tomorrow.

If you take just one step toward you big goals every day, you’ll realize those goals weren’t really far away.

 Conclusion

After you’ve done this, no matter what you have for the rest of your day, you’ll have done the important stuff first. You’ll have put yourself in a place to succeed. You’ll have inched toward your dreams.

Because you’ll have done all these things, you’ll show up better in life. You’ll be better at your job. You’ll be better in your relationships. You’ll be happier. You’ll be more confident. You’ll be more bold and daring. You’ll have more clarity and vision.

Your life will shortly change.

You can’t have mornings like this consistently without waking up to all that is incongruent in your life. Those things you despise will meet their demise. They’ll disappear and never return.

You’ll quickly find you’re doing the work you’re passionate about.

Your relationships will be passionate, meaningful, deep, and fun!

You will have freedom and abundance.

The world, and the universe, will respond to you in beautiful ways.

Source: businessinsider.com

10 Superfoods That Help You Beat High Blood Pressure

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Uncontrolled high blood pressure can lead to kidney damage, eye damage, cardiovascular disease, heart attack, stroke and several other serious health problems. Controlling high blood pressure, also known as hypertension, reduces the risk of cardiovascular problems in later life. While some people need medication to control hypertension, many people can significantly reduce their blood pressure by making a few lifestyle changes. In addition, there are several superfoods that can significantly reduce blood pressure levels, particularly when eaten regularly.

1. Green Tea

Green tea contains catechins, powerful flavonoids that can lower blood pressure, LDL cholesterol levels and help to reduce the risk of heart attacks and stroke. Some studies have shown that compounds found in green tea can reduce the stickiness of blood, helping to prevent blood clots and arterial disease. Drinking one to three cups of green tea every day can also help to prevent kidney problems, a common cause of secondary hypertension.

2. Grapefruit

Eating just one grapefruit every day has been shown to significantly lower LDL cholesterol levels, helping to reduce the risk of atherosclerosis and complications associated with long-term hypertension. The high vitamin C and antioxidant content of grapefruit can also help to prevent damage to the blood vessels and arteries. While all types of grapefruit contain heart-protecting compounds, red grapefruit provides especially high amounts of vitamin C.

3. Apples

Apples are one of the best sources of quercetin, a flavonoid and antioxidant that reduces the damage caused by harmful free radicals in the body. Free radicals can damage the cardiovascular system and hasten the onset of atherosclerosis, a common cause of hypertension. Eating an apple a day is a simple way to protect the heart and lower blood pressure. In addition, apples provide slow-release energy to help stabilize blood sugar levels and promote weight loss, which brings long-term benefits to the heart and cardiovascular system.

4. Blueberries

Blueberries contain powerful antioxidants called anthocyanins and proanthocyanidins, which lower blood pressure by acting in a similar way to ACE (angiotensin-converting enzyme) inhibitors, one of the most popular anti-hypertensive medications prescribed by doctors. ACE inhibitors work by blocking the production of an enzyme that causes damage to blood vessels and arteries. Regular intake of blueberries, when eaten raw or consumed as juice, also helps to reduce levels of LDL cholesterol, also known as bad cholesterol.

5. Brazil Nuts

Brazil nuts provide the richest food source of selenium. Regular intake of selenium can cut the risk of developing coronary heart disease by up to forty percent, particularly when combined with other nutrients and minerals found in Brazil nuts, such as magnesium. Adding two or three chopped Brazil nuts to breakfast cereal, yogurt or a bowl of fruit is a delicious way to protect the heart and cardiovascular system.

 

6. Broccoli

Broccoli is packed with heart-protecting phytoestrogens and nutrients, including vitamin C, magnesium, calcium and folate. The high antioxidant content of broccoli makes it ideal for those trying to reduce high blood pressure and cholesterol levels. As many of the nutrients present in broccoli can be destroyed through overcooking, it is best to choose raw, lightly stir-fried or gently steamed broccoli.

7. Garlic

Garlic contains a substance called allicin, which provides a range of health benefits for the heart, cardiovascular system and immune system. Allicin has been shown to help reduce blood pressure in hypertensive patients and can also lower cholesterol levels in those with elevated levels of LDL cholesterol. Regular consumption of garlic can also increase elasticity of the arteries, helping to reduce the risk of atherosclerosis, a common cause of hypertension. As raw garlic can cause gastric upset in some people, garlic capsules are often the best choice for increasing intake of allicin.

8. Almonds

Almonds are a rich source of vitamin E, a powerful antioxidant that helps to protect the heart and cardiovascular system. Eating a handful of almonds every day can reduce levels of LDL (low-density lipoprotein) cholesterol by up to five percent. High levels of LDL cholesterol are linked to a range of cardiovascular problems, including hypertension, heart disease and atherosclerosis. Boost vitamin E intake by sprinkling flaked almonds on top of breakfast cereal or adding almond powder to fruit smoothies.

9. Oily Fish

Oily fish, such as tuna, mackerel and sardines, is packed with heart-protecting omega-3 fatty acids, along with antioxidants, vitamin A and vitamin E. Most oily fish also contain vitamin D, an essential nutrient for ensuring general good health. Eating just one portion of oily fish every week can cut the risk of developing atherosclerosis, cardiovascular disease, heart attack and stroke. For maximum benefits, eat oily fish three times a week or take a daily fish oil supplement.

10. Yogurt

Live yogurt contains probiotic bacteria that can reduce blood pressure by blocking the action of angiotensin-converting enzyme (ACE), working in a similar way to ACE inhibiting medication. Live yogurt is also a rich source of calcium, magnesium and potassium, all of which are needed for a healthy heart and cardiovascular system. Eating a yogurt every day can also help to protect the bones, muscles and other important tissues.

Hypertension is often a long-term health condition, but there are many different ways to reduce the risk of associated health complications. Eating a healthy diet and adding a few heart-protecting superfoods to meals can make a big difference to blood pressure levels.

Source: lovelivehealth.com

40 Home Remedies for Reducing High Cholesterol

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Source: homeremedyshop.com

Cholesterol is a greasy substance present in the blood that is required for building healthy cells and maintaining cell membranes. It is basically produced by the human body but can also be taken from food. It also helps convert the sunlight into vitamin D. However, having high cholesterol can increase the risk of heart diseases.

Hypercholesterolemia or high cholesterol increases the risk of coronary heart disease that causes heart attacks. Diet, exercise and weight are the three main factors that can affect cholesterol levels. It starts to rise after the age of 20. So, keep an eye on your weight and maintain a healthy lifestyle, in order to stay away from diseases.

Home Remedies for Dipping High Cholesterol Levels

1. Nuts

Nuts are loaded with healthy monounsaturated fats, proteins, fiber, nutrients, vitamins, and antioxidants. One should include a handful of nuts in daily diet. Peanuts, walnuts, hazelnuts, almonds, pistachios, pecans, and other nuts reduce blood cholesterol. Studies have revealed that eating a quarter cup of almonds a day can lower LDL by 4.4 percent. Moreover, you can consume some roasted almonds without oil. Walnuts contain high levels of omega-3 fatty acids. Chomp them to lower your LDL by 16 percent.

Note – All nuts are high in calories, so avoid overeating.

 

2. Oatmeal

Oats are considered as traditional cholesterol buster. It is packed with soluble fiber and contains beta-glucans that helps reduce the absorption of cholesterol and lower down its level naturally. You can drop your LDL by 12-24%, if you eat 1½ cups of oatmeal regularly.

 

3. Onions

Grind an onion in a juicer. Add one teaspoon of honey in a teaspoon of onion juice.  Alternatively, take one cup of buttermilk and mix one finely chopped onion along with one-quarter teaspoon of pepper in it. Consume it on daily basis.

 

4. Orange Juice

Orange juice is a rich source of vitamin C, flavonoids and folate. Drinking 3 cups of fresh orange juice regularly can help you reduce blood cholesterol levels.

 

5. Coriander Seeds

Studies have shown that coriander can lower the levels of total cholesterol and triglycerides. The seeds of coriander have hypoglycemic effects that are also beneficial for diabetic patients. Take one cup of water and add 2 teaspoons of coriander seed powder to it. Boil this solution for a few seconds, and then, strain. Add some milk, sugar, and cardamom for taste. Drink it twice a day.

 

6. Red Yeast Rice

Red yeast rice is a traditional Chinese medicine that has been used to lower the cholesterol levels. It contains monacolins, isoflavones, sterols, and monounsaturated fatty acids. For lowering the high cholesterol level, consume 1200 to 2400 mg of the supplement once or twice a day.

Note – It should be used under a physician’s direction.

 

7. Apple Cider Vinegar

Apple cider vinegar helps lower your triglyceride and total cholesterol levels. It is a very effective remedy for curing a number of ailments. Mix 1 teaspoon of organic apple cider vinegar in a glass of water and drink it 2 – 3 times a day for at least a month.

  • Moreover, if you don’t like its taste, you can mix some fresh orange juice, grape juice, apple juice or any of your favorite juice with apple cider vinegar.

 

8. Fish Oil

bodyreadyomega2

Fish oils and fatty fish such as tuna, mackerel, trout, salmon, herring, bluefish and sardines are loaded with omega-3 fatty acids. They lower triglycerides and prevent heart ailments. Consume around 1-4 gram of fish oil daily.

Moreover, eat at least 2 servings of fish once in a week, most probably fatty fish, as they are the richest source of omega-3 fatty acids.

Alternatively, if you are a vegetarian, then include ground flaxseeds which are also rich in omega-3 fatty acids.

 

9. Honey

Honey is loaded with a number of minerals and vitamins which makes it an ultimate cholesterol fighter. Besides, the antioxidants present in honey do not let the cholesterol move out of the blood and also prevents its entry into the lining of the blood vessels.

  • Add 1 teaspoon of honey to 1 cup of hot water. You can also add one teaspoon of lemon juice or 10 drops of apple cider vinegar to this solution. Drink it in the morning. This may reduce excess fat from your system and maintain cholesterol level.
  • Alternatively, take a teaspoon of ground cinnamon and mix it in a cup of boiling water. Cover it for 30 minutes. Afterwards, strain this solution and add one teaspoon of honey to this concoction. Drink it on an empty stomach half an hour before your breakfast.

 

10. Soybeans

Soybeans are well-off in magnesium, phosphorus, protein, calcium, B complex vitamins, and iron. It contains 10 times more calcium than meat. Eating soya nuts, soybeans and other food products made from soy (tofu and soy milk) are the modest way to reduce the production of new cholesterol. It is recommended that consuming 25 grams of soya protein in a day can lower the high cholesterol by 5-6 percent.

Note – Some people may face digestion problems when they eat soya. They may perceive loose stools, stomach ache, or diarrhea. So consult a nutritionist before including this smart food into your diet.

 

11. Indian Gooseberry

Indian gooseberry has high vitamin C content and abundance of minerals that can deal with a number of ailments. It is a powerful antioxidant that strengthens the heart muscles by reducing excess cholesterol build-up, thus, keeps the arteries and blood vessels clean. Add 1 teaspoon powder of Indian gooseberry in a glass of warm water. Drink it in the morning on an empty stomach.

 

12. Garlic

The high nutritional value and unique taste of garlic has made it a kitchen staple. It plays an important role in treating several diseases, apart from adding up an appetizing savor to food. The anti-clotting properties and sulfur contents of garlic balances the cholesterol level and reduce the formation of plaque in blood vessels and prevents clots that can cause heart stroke. Grate freshly peeled raw garlic onto your salad dressings, dal, rasam, pizza, or soups.

  • Alternatively, consume 2 – 4 cloves of garlic with water every day.

 

13. Brown Rice

Brown rice is affluent in lots of minerals, fiber and vitamins. If you want to lower your cholesterol level, then replace white rice with brown rice, as its  bran contain highly saturated oil which plays a vital role in balancing the cholesterol levels. One cup of brown rice provides 11 percent fiber.

 

14. Turmeric

Turmeric holds excellent wound healing properties. It also lowers the levels of LDL cholesterol; hence, it can cut down the build-up of plaque on the walls of the arteries. This may lower the blood cholesterol.

  • Adding a dash of turmeric powder to the curries and vegetable while cooking is one of the best ways to get a daily dose of this powerful herb.
  • Alternatively, boil 1½ tablespoons of water and mix ¾ teaspoon turmeric and 2 tablespoons of cooked mashed eggplant in it. Now, spread this paste on whole wheat bread and eat after meals.

 

15. Brinjal (Eggplant)

Brinjal is a reasonable and easily accessible vegetable that contains ample amount of dietary fiber, potassium, vitamin B1 and B6, manganese, niacin, folate, copper and many more essential nutrients that maintain blood cholesterol levels. Eggplant also contains nasunin, a free radical scavenger that improves the blood flow by relaxing the walls of blood vessels. Incorporate brinjal in your diet to reduce the harmful LDL cholesterol from your body. It can be consumed in any form – stuffed, marinated, grilled, roasted, or fried.

  • Alternatively, you can have an eggplant juice for balancing your cholesterol levels.

Note:

  • People with gall bladder or kidney diseases should avoid eating brinjals, as they are rich in oxalates.
  • Those who have acidity problem should avoid its consumption.
  • If you have excessive bile humor, avoid eating it.
  • It should not be consumed during pregnancy.

 

16. Coconut Oil

Although, coconut oil is a saturated fat, it is considered one of the most beneficial and effective home remedies for high cholesterol. It contains lauric acid that increases HDL and improves the LDL/HDL ratio. While cooking, add moderate amount of organic coconut oil. Consume at least one to two tablespoons of this oil daily.

Note – Do not use processed or refined coconut oil.

 

17. Fenugreek Seeds

Fenugreek seeds are rich in minerals like potassium, iron, calcium, selenium, manganese and zinc. They also contain good amount of vitamins B, A and C. The components, termed as steroidal saponins, present in fenugreek seeds reduce the absorption of cholesterol by the body that comes from fat-rich foods we eat. Take 2 ounces of fenugreek seeds daily to lower down the level of cholesterol by 14 percent. Besides, it reduces the risk of heart attack by 25%.

  • Alternatively, these seeds can be taken in powered form along with water.
  • The leaves of fenugreek can be added to salad to enhance the mineral intake.
  • Add these seeds to various recipes as a spice, or as an herb by adding its leaves.

Note:

  • The seeds of fenugreek have a strong bitter taste. So, be cautious on its quantity. In order to remove the bitterness, soak the seeds overnight.
  • However, fenugreek leaves are not bitter and can be used in large quantity. They render a very pleasing aroma and taste to food.

 

18. Beans

Beans are packed with cholesterol lowering soluble fiber. Hence, they bring down the LDL level and help keep your heart healthy. There are several types of beans, such as kidney, pinto, navy, chickpea, black, or butter beans. Eat, regularly, a cup of your favorite bean for 6 weeks, so as to decrease the cholesterol by 10%.

 

19. Avocados 

Even though avocados do not have any dietary cholesterol, they directly affect the cholesterol levels. This creamy fruit is filled with several nutritious qualities and contains significant amount of fiber and good fats such as oleic acid, healthy monounsaturated fat that lowers the unhealthy cholesterol level and boosts up the HDL (good cholesterol). It can be added to a variety of dishes. You can mix it into guacamole, slice it in salad or top a sandwich. Alternatively, make a fine avocado dip.

Note – Being high in calories and fat (30 grams fat and 300 calories per avocado), avocados should be used moderately.

 

20. Olive Oil

Olive oil is enriched with heart-healthy monounsaturated fats that can cut down the LDL cholesterol without affecting the HDL. Consume at least 2 tablespoons of olive oil in a day. You can also sauté or roast the vegetables in this oil.

  • Alternatively, use it in salad dressings or for marinating chicken and fish.
  • Moreover, use olive oil as an alternative for butter while basting meat, or can be used as a dip for bread.

Note – Olive oil contains lot of calories, so don’t consume more than the recommended quantity.

 

21. Apples

Apple is rich in pectin and contains natural antioxidants known as flavonoids in their skin that lower cholesterol level and keep your lungs healthy.  One medium sized apple contains vitamin A and C, around four grams of fiber and less than 100 calories. So, enjoy this healthy fruit.

  • Fruits like pear, oranges, grapefruit, berries, and pomegranate also decrease the cholesterol levels in the blood because of their high fiber content.

Note – If possible, consume fruits with their skin, as it contains additional fiber.

 

22. Celery

The high antioxidant content of celery lowers the risk of heart disease, as it prevents oxidation of LDL cholesterol. A component present in celery, called butylphthalide, balances the cholesterol level. You can include it in salads, vegetable juice, soups and any other dish.

  • Or else, have a juice made of celery leaves.
  • Instead of potato chips, fill your lunch box with celery sticks. Chomping  2 stalks of celery, every day, can lower the LDL by 7 points.

 

23. Mustard Greens

Mustard greens have anti-inflammatory properties, and are also abundant in sulforaphane, calcium, fiber, and vitamin C that regulate the blood pressure and cholesterol levels. These are low in sodium, hence, reduce the LDL. Consume half cup of mustard greens, in a day, to lower down the cholesterol level by 15 percent.

 

24. Broccoli

Besides possessing anti-inflammatory and antioxidant properties, broccoli has a variety of nutrients such as calcium, potassium, fiber, magnesium, and vitamin C. The fiber in broccoli combines with the bile acids in the digestive tract and excretes it out from the body. This way, it drops the blood cholesterol level.So, make it a part of your diet by including it in soups and salads.

Note:

  • Don’t overcook it; otherwise, all its important nutrients will fade away.
  • Raw broccoli is less beneficial than steamed one.

 

25. Chocolate

Chocolate is a powerful antioxidant that maintains the HDL cholesterol levels. The cocoa flavanols and plant sterols found in dark non-milk chocolate can reduce the LDL cholesterol by 2-5%. The flavonoids in chocolates prevent blood platelets from sticking together and keep the arteries unclogged. Eat about an ounce of chocolate in a day to boost up the good cholesterol and prevent the bad cholesterol from oxidizing.

Note – Choose a chocolate that has bittersweet taste or dark one. Milk chocolate has no flavonoids.

 

26. Red Wine

Alcohol can lift up the HDL cholesterol level by 5-15 percent. Red wine is advantageous in lowering cholesterol level because of its polyphenol antioxidants. It is recommended that women should drink a 5-ounce glass of wine, in a day, while men can drink up to two glasses. If you don’t prefer to take alcohol, then substitute it with grape juice. It provides equal benefits.

 

27. Barley

It is the most nutritious cereal that helps lower the blood cholesterol and triglyceride levels and normalize the blood sugar levels.  A fiber called beta-glucan, present in barley reduces the cholesterol levels by 4 to 10 percent, depending on its consumption. It is an excellent substitute for wheat. Consume this healthy food in the form of chapattis and noodles.

 

28. Tomatoes 

Tomatoes are an important source of lycopene, an antioxidant that gives tomatoes their red color. Daily consumption of lycopene lowers the level of LDL cholesterol. Simply munch on raw tomatoes or sip tomato juice.

Note – Cooking tomatoes with some oil helps your body to absorb more lycopene.

 

29. Flaxseeds

Flaxseeds have abundant lignans that decrease blood cholesterol, promote a healthy digestive tract, and keeps the heart problems at bay. It is loaded with fiber and omega-3 fatty acids, which checks the production and absorption of cholesterol. Simply take flaxseeds with water to lower the LDL level.

 

30. Spinach

Spinach contains plenty of lutein that prevents the cholesterol from getting attached to the arterial walls and protects arteries from clogging. Vitamin E present in it checks the formation of plaque, hence, reduces the risk of heart stroke.

  • Alternatively, you can consume baby spinach leaves for a small meal. Just microwave them for 3 minutes. Add some Parmesan. Eat it with a whole wheat bread. It is a healthy snack that lowers your cholesterol level.

 

31. Yogurt

Regular consumption of one cup plain yogurt with active cultures can reduce your LDL (bad cholesterol) by 4 percent. Apart from this, it reduces the overall risk of heart ailments by 10 percent

 

32. Beets

Beets are loaded with carotenoids and flavonoids, which checks the build-up of LDL, and raises healthy cholesterol levels in the body. It also contains several essential nutrients – fiber, vitamin C, folate, manganese and potassium that heal various ailments.  Have beetroot juice or combine it with some other fresh fruit juice.

Note:

  • Drinking beet juice in abundance can cause temporary discoloration of the stool and urine.
  • Beets have plenty of oxalates which can crystallize, and cause stone problems.
  • The beetroot juice can stain hands and countertops, so use gloves while preparing it.

Herbal Remedies for Lowering High Cholesterol

 

33. Green Tea

Green tea is full of antioxidant compounds that can lower the cholesterol level as these compounds help the blood protect the LDL cholesterol particles from oxidation. Hence, it prevents the blood clot and relaxes the blood vessels. A single cup of green tea has more antioxidants than any other vegetable or fruit.  So, enjoy at least 3 cups of green tea every day.

 

34. Licorice Root

5 to 15 grams of licorice extract, three times a day, is recommended for lowering the high cholesterol levels. You can sip licorice tea. Boil 150 ml milk/water in a pan, then add 1 teaspoon licorice root. Lower the heat and allow it to brew for 5 minutes. Don’t add sugar/honey, as licorice itself is 50% sweeter than sugar. Filter this solution in a cup.

Note – People with high blood pressure, nerve problems, heart disease, hypokalemia (low potassium), kidney disease, erectile dysfunction, and pregnant women should not consume it.

 

35. Chicory Root

Chicory root is popularly known as an additive for coffee. Being a great source of vitamin C, beta-carotene and antioxidants, this root wondrously balances the cholesterol level and prevents cardiovascular ailments. It regulates the natural metabolism of body’s cholesterol, thereby, checks the high production of LDL cholesterol. It can be used as coffee additive and substitute.

  • Alternatively, chicory leaves and buds can be added to salad and other foodstuffs.

Note – Avoid products with chicory during pregnancy.

 

36. Rhubarb

Rhubarb is a cholesterol-buster herb that speeds up the metabolism and lowers the LDL cholesterol because of its high fiber content. Cook it in a double boiler. Add maple syrup or little honey as sweetener. You can also add cardamom or vanilla. It is better to consume this after a rich fat meal.

Note:

  • Don’t eat the leaves of Rhubarb, as they contain poisonous chemical called oxalic acid.
  • Cooking Rhubarb can increase the antioxidant capacity along with its polyphenol content.
  • Avoid it during pregnancy.

 

37. Artichoke

The leaves of artichoke plant contain a special type of compound, termed as cynarine, which increases the production of bile in the liver that results in rapid elimination of cholesterol from the body, hence, unclog the arterial walls. So, this veggie actually lowers blood cholesterol levels.

 

38. Hawthorn Berry

Hawthorn berry acts as a tonic for heart which nurtures the entire circulatory system, and thus, lowers the cholesterol levels. Its leaves, berries and flowers are used for curing heart problems. You should take it 3 times a day in any form – capsule, powder or tincture.

  • In order to make the tincture, soak 4 ounces of the berries in a pint of brandy for 2 weeks, and then strain.
  • Alternatively, you can have hawthorn tea. For preparing the tea, add 1-2 teaspoons of berries in hot water.

 

39. Margarine

Margarines are enriched with a substance called plant sterols that help lower the levels of LDL (bad cholesterol). Take it on a regular basis, for 3 weeks or more, to reduce the cholesterol level by 10 percent. Since margarines are made from plant oils, they contain zero cholesterol. It can be used in cooking and baking. You can also spread it on your bagel or toast.

Note – It reduces beta-carotene absorption. Hence, compensate this by eating lots of carrots, sweet red peppers, spinach and sweet potatoes.

 

40. Ginger

Ginger is an herb that not only adds flavor to your food, but also decreases the cholesterol levels. You can have ginger tea that prevents sore throats and controls cholesterol as well. Besides this, you can add it to your food while cooking.

These home remedies will check your LDL cholesterol to a great extent, but it is equally important to bring changes in your lifestyle for the best results.

Do’s

  • Eat a ‘heart-healthy diet’ and consume fresh fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Sip a glass of red wine every evening with dinner.
  • Eat small meals in a day.

Don’ts

  • Avoid smoking.
  • Avoid foods containing high saturated fat.
  • Don’t consume butter, hard margarines, lard, fatty and processed meat, dairy fats.

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