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Top 5 Herbs That Lower Blood Pressure

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We yearn to live our lives with excitement and passion. Our range of daily activities keep us mobile and self-revitalizing. We like running around, performing well at work, shouting at the top of our lungs and feeling the adrenaline course through our veins.

However, the bad habits we create for ourselves while living it up will catch up with us in due time. High blood pressure develops from a combination of factors such as smoking, alcohol consumption, eating fatty foods and lack of appropriate physical activities.

Family history and aging also causes our bodies to perform in sub-optimal conditions as compared to the years of our vigorous youth.

If left unattended, high blood pressure can damage blood vessels and gravitate to life-threatening conditions such as heart problems, stroke and cardiac arrest. You shouldn’t wait for it to happen to you when you least expect it.

Start taking proactive measures immediately to manage your blood pressure. It could be the best decision you could make for your longevity.

The common reliance on prescription drugs has produced no permanent cures for high blood pressure. You may want to consider nature’s solutions to keep your body in a state of wellness and equilibrium.

The following five herbs will help you experience worry-free excitement through lower blood pressure once again when taken constantly:

1. Passion Flower

Passionflower is effective in lowering blood pressure since it reduces stress and anxiety, which are factors that can directly cause an elevation in blood pressure. It is used as a natural sleeping aid for those having bouts of sleeplessness.

2. Lavender

WHERE TO BUY!

By massaging the body with lavender oil, you can dramatically reduce blood pressure by 50 percent. Lavender works as a vasodilator by relaxing and expanding the blood vessels, thereby causing the blood pressure to lower.

Lavender oil can be applied throughout the body or by bathing using either lavender flowers or the oil itself. You can also boil lavender leaves and flowers for use internally as a tea, which has the added benefits of treating insomnia or an upset stomach.

3. Holy Basil

Stress plays a destructive role in overall cardiovascular health and the adaptogenic properties of holy basil can help alleviate stress-related damage. It prevents stress-induced biochemical changes, improves energy levels and endurance, supports healthy immune functions and promotes healthy gastric tissue which is often subjected to damage during times of stress.

It also has many beneficial actions on the heart as a blood thinner and promotes good circulation. When taken daily, it can lower high blood pressure by helping optimize cholesterol levels.

4. Valerian

Valerian contains a natural tranquilizer as it relaxes muscles and lowers blood pressure. Consuming valerian daily consumption of valerian will aid in a state of overall relaxation and elimination of stress.

This process will, in turn, decrease blood pressure in people experiencing hypertension.

5. Oregano

Oregano contains carvacrol which is very effective in lowering blood pressure. It reduces you heart rate, mean arterial pressure, and both your diastolic and systolic blood pressures as well.

Oregano is also a viable alternative to salt in your meals, as the sodium in salt is a leading cause of high blood pressure. A high-sodium diet can lead to high blood pressure as each teaspoon of salt has more than 2,300 mg of sodium.

Oregano is a sodium-free food, so it does not contribute to a higher blood pressure. A low-sodium diet for individuals with high blood pressure has a limit of 1,500 mg per day.

10 Things to Throw Away for Better Health

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Source: articles.mercola.com

Each and every day, you come into contact with a large number of items—many of which have health risks that can accumulate over time. Many chemicals appear safe yet aren’t, and are not likely to be suspected when your health starts failing.

But other items that are part of the “standard” of contemporary living—such as electronics and even your office chair—can also do more harm than good in the long run.

The list of offending items can certainly be made exceedingly long, but here I will list 10 everyday items that you’d be better off without. A recent article in Time Magazine lists even more items you should throw away for better health.

#1: Artificial Sweeteners

Artificial sweeteners such as aspartame and sucralose (Splenda) trick your body into storing fat and raise your risk of diabetes, so if you’re looking for health benefits, you’d be better off throwing those colorful little packets in the trash.

The same goes for any food or beverage containing artificial sweeteners, such as diet soda. Besides worsening insulin sensitivity and promoting weight gain, artificial sweeteners also promote other more serious health problems, including heart attacks, stroke and Alzheimer’s disease.

Decreased function has been observed in pathways associated with the transport of sugar in your body, for example. Artificial sweeteners have also been found to induce gut dysbiosis and glucose intolerance in otherwise healthy people.

#2: Plastic Food Containers and Bottles

Tossing your plastic food containers and plastic bottles is a basic step to reducing your exposure to endocrine-disrupting chemicals such as bisphenol-A (BPA), bisphenol-S (BPS), and phthalates.

  • Reproductive health problems
  • Hypertension: According to one randomized, controlled trial, BPA from cans or plastic bottles can raise your blood pressure within just a few hours of ingestion
  • Reduced IQ in children
  • Hyperactivity, increased aggressiveness, and impaired learning
  • Cancer of the breast, prostate, and thyroid

Heat, along with wear and tear through multiple washings can increase the amount of chemicals being leached from containers and bottles, so holding on to old containers is not a good idea.

While I used to support switching to BPA-free containers, it’s now been revealed that even “BPA-free” plastics can leach endocrine-disrupting chemicals that are just as bad as BPA.

Your best bet is to avoid plastic containers altogether, and replace them with glass bottles and containers. Also opt for glass baby bottles if you have young children. Make the switch to glass, and you won’t have to struggle figuring out which plastic might be safer than another, only to later find out it wasn’t such a great trade after all…

#3: Non-Stick Cookware

To further clean up your kitchen act, toss non-stick pots and pans and replace them with ceramic or glass cookware. The non-stick coating is made with a chemical called perfluorooctanoic acid (PFOA), which has been labeled a “likely” carcinogen by an independent scientific review panel that advises the US Environmental Protection Agency (EPA).

Although PFOA is a long complex name, it is essentially a complex chemical and relies on fluoride for its non-stick properties. The problem is that once you heat the pot or pan, the fluoride vaporizes into the air where it can kill small birds and harm you and your family. You can easily bypass this unnecessary health risk by switching to ceramic or glass cookware that do not emit toxic fluoride.

#4: Air Fresheners

Room deodorizers frequently contain 2, 5-dichlorophenol (2, 5-DCP), a metabolite of 1,4-dichlorobenzene, which has been linked to precocious puberty and other health problems, including cancer. Endocrine-disrupting phthalates are also commonly found in air fresheners and room deodorizers.

If you’re having issues with unpleasant smells, you’d be wise to address the root causes rather than masking them with chemical sprays.

Opening your windows and doors from time to time can help, and will also improve the general air quality in your home or office. If you want a scent, opt for high-quality pure essential oils, which can actually support your health and wellbeing.

#5: Antibacterial Soaps and Detergents

Routinely disinfecting your body and surroundings may actually cause far more harm than good in the long run. Not only does it promote the development of drug-resistant bacteria, but antibacterial compounds such as triclosan have also been linked to a number or harmful health effects, especially in young children.

For example, research has shown that triclosan can alter hormone regulation and may interfere with fetal development in pregnant women. This antibacterial ingredient has also been linked to:

  • Allergies
  • Thyroid dysfunction
  • Endocrine disruption
  • Weight gain
  • Inflammatory responses

Warm water and a mild soap is really all you need to safely eliminate disease-causing microbes Even the US Food and Drug Administration (FDA) has stated that “there is currently no evidence that [antibacterial soaps] are any more effective at preventing illness than washing with plain soap and water.”

Besides hand soaps and products specifically marketed as antibacterial, triclosan can also be found in a number of other household and personal care products, including cutting boards, toys, acne cream, and Colgate Total toothpaste—all of which are also best avoided.

One all-purpose disinfectant that works great for kitchen counters, cutting boards, and bathrooms—all places where germs like to grow—is 3% hydrogen peroxide and vinegar. Simply put each liquid into a separate spray bottle, then spray the surface with one, followed by the other.

In tests run at Virginia Polytechnic Institute and State University, pairing the two mists killed virtually allSalmonella, Shigella, and E. coli bacteria on heavily contaminated food and surfaces when used in this fashion, making this spray combination more effective at killing these potentially lethal bacteria than chlorine bleach or any commercially available kitchen cleaner.

#6: Commercial Cleaning Products

You can avoid quite a few hazardous chemicals simply by tossing those commercial cleaning products in the dustbin. Every single one of them can be replaced with a short list of basic ingredients. Here’s a simple starter list of what you need to make your own natural cleaning products:

Baking Soda
White Vinegar
Lemon Juice
Hydrogen Peroxide
Liquid Castile Soap
Organic Essential Oils
Mixing Bowls
Spray Bottles
Microfiber Cloths

For example, lemon juice is a natural whitener, vinegar and water makes an excellent window cleaner, and vinegar combined with hydrogen peroxide works exceptionally well as both a disinfectant and sanitizer. Baking soda is also great for scrubbing your bath and kitchen.For a great video on how to use these ingredients and other tips for cleaning your home without hazardous chemicals, please review the article “How to Keep Your Home Clean Naturally.”

#7: Personal Care Products

Chemicals are very effectively absorbed via your skin, so cleaning out your bathroom cabinet can go a long way toward reducing your toxic load. This is particularly true for women, who tend to use several different products on a daily basis. Makeup is also a hidden source of heavy metals.

In the report Heavy Metal Hazard: The Health Risks of Hidden Heavy Metals in Face Makeup,14 Environmental Defense tested 49 different makeup items, including foundations, concealers, powders, blushes, mascaras, eye liners, eye shadows, lipsticks and lip glosses. Their testing revealed serious heavy metal contamination in virtually all of the products:

  • 96 percent contained lead
  • 90 percent contained beryllium
  • 61 percent contained thallium
  • 51 percent contained cadmium
  • 20 percent contained arsenic

If you use conventional makeup on a daily basis, you can absorb almost five pounds of chemicals into your body each year– and that’s without adding in body lotion, deodorant, shampoo, conditioner, and other personal care products! To address this health-defeating cycle, switch to organic brands of toiletries and cosmetics.

The Environmental Working Group has a great database to help you find personal care products that are free of potentially dangerous chemicals. Better yet, simplify your routine and make your own products. A slew of lotions, potions, and hair treatments can be eliminated with a jar of coconut oil, for example, to which you can add a high quality essential oil for scent.

personal care products

 

#8: Stale Spices

Herbs and cooking spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. On a per gram fresh weight basis, herbs rank even higher in antioxidant activity than fruits and vegetables.

Many studies have also shown that most spices tend to have unique medicinal qualities. Four spices that are particularly effective at quelling inflammation are:

1. Cloves

2. Ginger

3. Rosemary

4. Thyme

Freshness matters, however, so if your pantry is filled to the hilt with old spice bottles, it may be time to refresh your stock. Expired, stale spices also will not provide you with much flavor, so if your attempts at spicing up your meals have left you unimpressed, they may simply have gone stale.

# 9: Electronic Devices

While few would consider getting rid of their smart phones or computers, you would be wise to reconsider how you use all of your devices, and just how many you surround yourself with at any given point of the day. Some kids, especially teenagers, tend to be surrounded by multiple electronic gadgets for hours at a stretch. I feel the evidence of long-term harm of EMF and wireless radiation is very clear, necessitating a prudent approach.

On May 31, 2011, the World Health Organization (WHO)/International Agency for Research on Cancer (IARC) issued a report admitting cell phones might indeed cause cancer, classifying radiofrequency electromagnetic fields as “possibly carcinogenic to humans” (Class 2B). The classification came in part in response to research showing wireless telephones increase the risk for brain cancer. To reduce exposure, avoid continuously carrying your smart phone on your body.

Tucking it into your bra or pocket may be convenient now, but it’s an open invitation for health problems down the road, and that may be more than just a little inconvenient!  It’s important to realize that as long as your cell phone is on, it emits radiation intermittently, even when you are not actually making a call. So wearing a cell phone on your hip for 15 hours a day is giving that area of your body nearly continuous radiation exposure.

For more tips on how to reduce exposure, please see my previous article “Heavy Cell Phone Use Can Quadruple Your Risk of Deadly Brain Cancer.” Also consider unplugging from your digital life from time to time to “smell the roses” as it were. As noted by Time Magazine:

“Mounting research indicates that information overload—what happens when you use smart devices constantly—is linked to depression and anxiety. Recent studies suggest that this is particularly true for people who are overly attached to their smartphones and tablets, and for those who use multiple devices at once (which experts call media multitasking). Power down and stow your devices in a drawer at least a few times per week to give your brain a break‚ ideally on a set schedule (for example, weekdays after 9 p.m. or weekend mornings before noon).”

#10: Your Chair

While I placed this last, mounting research clearly reveals that your chair may actually be one of the most dangerous items to have around for your health. Prolonged sitting has repeatedly been shown to be an independent risk factor for chronic disease and early demise, even if you exercise regularly and are very fit. That’s right; exercise cannot undo the damage caused by hours of daily sitting, just like it cannot undo the harm done by smoking.

Along with obesity, sitting is the new smoking, increasing your risk for lung cancer by more 50 percent. Who would have guessed that sitting is far more dangerous than second hand smoke?

Sitting has been found to increase your risk of death from virtually all health problems, from type 2 diabetes and cardiovascular disease to cancer and all-cause mortality. And, the less you exercise, the more pronounced the detrimental effects of sitting.

What’s the solution?

Stand up as much as possible. A standing desk is one option. Barring that, make sure you stand up at regular intervals during work hours. For a number of other tips and tricks, see my previous article, “Tips for Staying Active in the Office.”

As a general rule, if you’ve been sitting for one hour, you’ve sat too long. At bare minimum, avoid sitting for more than 50 minutes out of every hour. If you don’t already have a fitness tracker, it may be money well spent to get one. I recommend aiming for 7,000 to 10,000 steps per day, over and above any exercise regimen you may have. I was probably doing 2,000 steps a day prior to using a fitness tracker, and now I am up to about 15,000 steps a day or about eight miles.

For many, simply getting and staying out of your chair is a first step that can bring you closer to a healthier lifestyle. As you become more used to low level, non-exercise activity, you’re more likely to get motivated enough to start exercising more vigorously.

11 Super Health Benefits in Just One Celery Stalk

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Source: healthyandnaturallife.com

1. Celery eases digestion: Many say that celery tastes like “crunchy water,” and that this is the reason why it is so beneficial for your digestive system. The high amount of water in the celery, combined with the insoluble fiber in it, makes it an amazing tool for easy passage of stool. Note: because celery has cleansing and diuretic properties, people suffering from diarrhea should avoid eating it.

2. If you are watching your weight celery is a great choice. One large stalk of celery contains only 10 calories! So, next time you go to the grocery store add celery to your shopping list and enjoy it in your stir – fries, soups and salads.

3. It lowers blood pressure: Phthalides are an active compound contained in celery which has proven to boost circulatory health. Raw, whole celery reduces high blood pressure.

4. It helps you calm down: Celery for stress – relief? Oh yes! The essential oil in celery, and the minerals, especially magnesium, soothe the nervous system. If you enjoy a celery – based snack in the evening, you will sleep like a baby.

5. Celery reduces “bad” cholesterol: There is a component contained in celery called butylphthalide, which gives the vegetable its scent and flavor. Guess what: this component also reduces bad cholesterol! A Chicago University conducted a research that showed that just two stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 points!

6. It contains “good” salts. Yes, it does contain sodium, but it is far from table salt. The salt in celery is natural, organic and essential for your health.

 

7. Celery can combat cancer: Two studies at the University of Illinois shown that luteolin – a powerful flavonoid found in celery, inhibits the growth of cancer cells, especially in the pancreas. Another study suggests that by regular intake of celery you could significantly delay and in some cases stop completely the formation of breast cancer cells.

8. It cares for your eyes. Up to 10 percent of your daily dose of vitamin A can be found in one large stalk of celery, a group of nutrients that prevent age – related degeneration of vision and protects the eyes.

9. It regulates the body’s alkaline balance, thus protecting you from problems like acidity.

10. This is not just hearsay: it can amplify your sex life. Dr. Alan R. Hirsch, Director of the Smeel and Taste Treatment and Research Foundation, says 2 pheromones in celery – androstenol and androstenone – boost your arousal levels. Whenever you chew on a celery stalk they are boosted.

11. Celery reduces inflammation. If you are suffering from asthma, acne, joint pains or lung infections, eating more celery will bring the much – needed relief.

Always go for the upright stalks of celery that snap when bent. The leaves should be crisp and fresh.  When selecting celery, remember this rule of thumb:  The stronger the flavor, the darker the color.

Freshly chopped celery keeps the nutrients for a longer time much better than if you chop and store it even for a few hours. Steamed celery not only retains its flavor, but also most of its nutrients – to be precise 99 percent of them!

A Midday Nap Could Reduce Your Blood Pressure

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Source:  iflscience.com

Here’s some news that nap enthusiasts definitely won’t get tired of. It turns out that a daily snooze is associated with reduced blood pressure and, even more significantly, may decrease the risk of a heart attack or other cardiovascular events.

The results were presented at the European Society of Cardiology annual conference in London. The observational study examined nearly 400 middle-aged men and women with hypertension, a condition where blood pressure is constantly abnormally high.

The study showed that midday sleepers had a 5% lower average 24-hour ambulatory systolic blood pressure compared to patients who did not nap at midday. Even though this might seem like a minor difference, the lead researcher Dr Manolis Kallistratos said at the conference that even this small decrease “can reduce the risk of cardiovascular events by up to 10%.” So a tiny drop is still of great significance.

Even better for the siesta snoozers, the study showed that a longer sleep was associated with a higher drop in blood pressure. One hour was found to be the time needed for the best results.

Kallistratos noted that there were a few limitations in the study that would be worth addressing for future research in the field. For starters, the study was only observational. It has to be assumed that it is the midday nap that is producing the positive effects in the patients, and not some other uncontrolled variable. Kallistratos is confident that this is the case since the blood pressure drop pattern seen at midday is similar to the drop people experience when they sleep at night.

The second is that the hypertension symptoms in the study participants were very well controlled, but that might not be the case for everyone. So in future it could be worthwhile including participants whose hypertension was not so well-controlled, as Kallistratos thinks they could experience an even more significant blood pressure drop with a daytime doze.

It must also be noted that a nap is superior to just resting. Kallistratos commented that the biggest drop in blood pressure kicked in just before the REM phase, which suggests actual sleep is required to lower blood pressure to the levels observed.

“Μidday sleep is a habit that nowadays is almost a privilege due to a nine to five working culture and intense daily routine,” said Kallistratos. However, given the potential benefits, making time for a midday nap might be an idea to sleep on.

The Top Secrets of Extremely Fit People

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You’re on an airplane, or sitting at the neighborhood pool, and you see this super fit couple. The guy has broad shoulders and chiseled abs, the woman has sculpted arms and a flat stomach. You find yourself eyeing them every few minutes, simply because this day and age, they look like specimens. And the funny thing is, they seem happy. They flirt and smile and laugh. They seem content.

You find yourself envying them, or at the very least, watching their every move. How do they stay so fit? They must be Crossfitters or elite athletes, right? There’s no way this kind of fitness and happiness is so easily achievable, is there?

We’re here to tell you YES. There is a simple way to achieve that athletic, sculpted body and happy relationship. Here are the top things we notice in super fit people that we think are easily duplicatable:

  1. You never see them smoking or drinking a Diet Coke. When was the last time you saw a super fit dude smoking a cigarette? Yeah.
  2. They always carry a water bottle. There they go, drinking lemon water out of a Nalgene in the middle of Nordstrom. What the what?! Must be something to it. Water is the key to energy.
  3. While some may be Crossfitters or elite athletes, many of them are getting and staying fit by exercising just 30 minutes a day at home. Thank you, Beachbody.
  4. You might see them, on occasion, eating french fries or pizza, and you find yourself even more jealous. ‘How can they do that and look so good?’ you ask yourself. Truth is, it’s likely a cheat meal because they believe in balance. They stay on track 90% of the time and indulge on occasion. 
  5. They always have great shoes. It’s true! Fit people value good footwear. They’re not exercising (or going to the movies) in a pair of lawnmowing tennies. They invest in their health.
  6. They’re well-rested and focused. When was the last time you saw a shredded chick passed out on the floor in the middle of the airport between layovers? Hardly ever. They fuel themselves with the right food, they sleep well (thanks to their lifestyle), and they almost always seem alert.
  7. They read. 
  8. They always pull snacks out of their purse/bag. Where did that apple or packet of peanut butter come from? They brought it. They thought ahead. They’re not playing victim to fast food like so many others do.

We’ve found that happy people are active people. Happy people move their bodies in challenging ways. They eat clean 90+ percent of the time. They get enough sleep. They challenge their mind. What does all of this mean? It means they’ve taken control of their body, and their life. You simply won’t hear them saying things like, “There was no way for me to eat healthy this weekend. I was traveling.” Instead, they own their fitness. They own their life. And we’re here to tell you, they’re doing it with a lot less effort than you’re assuming.

30 minutes a day and a plan can change your life. Stop watching and start doing. We can help!

 

Jenny Swisher
Gym Owner/Personal Trainer
jennyswisher.com

Jenny is a 6-Star Diamond Elite Team Beachbody Coach, Certified Personal Trainer, and Fitness Nutrition Specialist. She and her husband own RevolutionX Studio, LLC, a fitness facility in Fishers, Indiana.

Emotional Eating. The Struggle Is Real.

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If you ever find yourself eating out of a carton of ice cream in deep distress, you may be an emotional eater. Trust us, you are not alone. According to a recent study, 38% of Americans admit to having overeaten or eating due to emotional circumstances in the last 30 days.

The struggle is oh-so-real.

So how do we handle it? How do we break the habit (because yes, it is considered a habit, given that it happens with a specific trigger, such as stress)?

We create new habits.

Charles Duhigg, author of “The Power of Habit,” says, “This is the real power of habit: the insight that your habits are what you choose them to be.”

The primary issue, then, is changing the reaction to the stress trigger. When we have a bad day or receive bad news, or when our family is driving us crazy (and yes, it can be as simple as that), our reaction… the habit itself, CAN be changed.

First, let’s take a look at what CREATED the negative habits in the first place. Most likely the reason falls into one of the following categories:

Childhood Habits — If you were ever rewarded for good behavior with things like ice cream or pizza, some of your emotional eating could be instigated by that sense of nostalgia. In other words, it’s possible that your parents unintentionally planted the seed of treating food as a reward that has simply grown over time.

Boredom — What else is there to do if you’re not focused on something, or actively working/moving? Often, the times we overeat or splurge is when we’re sitting around with nothing better to do.

Hanging out with Friends — When your friends “splurge,” we find it comforting to follow suit. It feels like a normal thing when in reality, it will likely lead to sickening feeling later.

Stress — Sometimes, life just isn’t going our way. And in these moments, it often feels like the only comfort that will satisfy that dull feeling of disappointment and sadness. You may have heard the phrase “stuffing your emotions,” which is a great analogy. We think the food is going to offer us a distraction… a numbing avoidance of what’s really going on, which helps us to avoid the emotion or deal with the stress in a conducive manner.

Let’s take a look, then, at HOW we can change the reaction to EAT with something that will better our situation. These are simply our suggestions given our personal experience!

If you’re feeling lonely, call a friend or family member. Ice cream doesn’t communicate well, but Moms and girlfriends do!

If you’re feeling anxious, work out! If you’re feeling the anxiety jitters, it’s time to move. Go for a walk or run, or pop in that workout DVD to get the muscles pumping.

If you’re bored, make plans or tackle a home project. Sounds like a good day to clean out the closet! Focus your attention elsewhere.

The bottom line is this: being MINDFUL of your habits is the first step. Understanding the way you feel when you have the unhealthy urges is the first step to changing the habit. Consider implementing a 5 minute rule: When you feel the urge to grab the spoon, make yourself wait 5 minutes to see if the feeling passes. Most likely, it will.

Dealing with emotional eating is tough, but know that you are absolutely not alone, and that the negative cycle CAN be changed for the better. We believe in you! Reach out for help anytime.

 

Jenny Swisher
Gym Owner/Personal Trainer
jennyswisher.com

Jenny is a 6-Star Diamond Elite Team Beachbody Coach, Certified Personal Trainer, and Fitness Nutrition Specialist. She and her husband own RevolutionX Studio, LLC, a fitness facility in Fishers, Indiana.

Coconut Oil 101

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Coconut oil is the new fountain of youth.

I’m serious.

While I’ve been putting coconut oil in my coffee every morning for a few years, I’ve been doing some reading up on it and have found some incredible benefits of consuming coconut oil on a daily basis. Naturally, I thought I’d share. Because who couldn’t use tips on foods and superfoods that make a difference in the way we feel?

So let’s dive in.

First and foremost, coconut oil is known to be one of the healthiest fats available to us. If you know me and my endorsement of Bulletproof coffee, you know I’m a big fan of healthy fats. Foods like avocado, olive oil, grass-fed butter, and coconut oil make great additions to the American diet because, while we tend to veer away from eating fat thanks to modern marketing, the opposite is actually true: fat is good for us. Consuming a diet high in healthy fats is known to help in balancing natural hormones, help mental focus, and give us a satiated, full feeling. It is VERY hard to overdose on eating fats for this very reason: they make you feel full.

That said, let’s take an even closer look at coconut oil. It is scientifically known for:

  • helping to prevent heart disease
  • aid in weight loss
  • strengthening immunity
  • improving digestion
  • supporting the organs
  • controlling blood sugar
  • contains lauric acid, which is known to lower cholesterol

Amongst other things. Yeah. It’s a VERY powerful food.

How can you incorporate it into your daily diet? Here are my favorite ways.

Top Ways to Consume Coconut Oil

  1. Add 1 Tbsp. to your morning coffee. You likely won’t even taste it, but the medium chain triglycerides IN the oil will get your body functioning more optimally from the get-go, first thing in the morning.
  2. Pop your popcorn in it. Once you do this, you’ll never be OK with movie theatre popcorn again.
  3. Throw it in your Shakeology. Doesn’t change the flavor but gives you even more superfood bang in one delicious dose of dense nutrition.
  4. Stir fry veggies in it for dinner. Many people have gotten used to using olive oil, but for an added health boost, try coconut oil instead.
  5. Fry your bacon (or turkey bacon) in it for added sweet flavor. Double the fat, double the flavor, double the yum!

What about best places to buy coconut oil? As with everything, quality matters. My personal favorite is the MCT oil (already in liquid form) through onnit.com. They even have different flavor choices if you’d like to change up the flavor of your oil. Nutiva and Spectrum brands (available at your local whole food grocer) are great choices as well, but will come in solid form. Trader Joe’s has a great option as well!

Whether this is new to you or an old trick, try incorporating this into your daily regimen. Over time, you may feel a change in how you feel! The average American is steering clear of healthy fats due to the stigma that’s been placed on them when instead, we should be consuming them on a daily basis so as to keep our bodies (and our blood) balanced. Cheers to that!

 

Jenny Swisher
Gym Owner/Personal Trainer
jennyswisher.com

Jenny is a 6-Star Diamond Elite Team Beachbody Coach, Certified Personal Trainer, and Fitness Nutrition Specialist. She and her husband own RevolutionX Studio, LLC, a fitness facility in Fishers, Indiana.

12 Killer Flat Stomach Workouts You Can Do At Home

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Source: muscletransform.com

Looking for good flat stomach workout that you can do at home? We’ve picked 12 great ab exercises you can do in your very own home!

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. An easy way to evaluate your stomach is by getting a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

Instructions:

If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Perform the workout 2 to 3 times per week.

If you are more advanced, increase the sets to 4 to 6, keeping the repetitions the same. For an added challenge and an intense caloric burn, complete the workout as a circuit performing each exercise one after another with no break until the entire circuit is complete. Take a break between 1 to 3 minutes then begin the next set.

Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury.

Here are the 12 Flat Stomach Workout:

1. Burpees / Squat Thrust – 3 sets 10 reps

2. Crunches – 3 sets 15 reps.

3. Hindu / Judo Push-up / Dive Bombers – 3 sets 12 reps

4. Mountain Climbers / Alternating Knee-ins – 3 sets 15 reps

5. Jump Squat – 3 sets 15 reps

6. Lying Leg Raise / Lift – 3 sets 15 reps

7. Windshield Wipers – 3 sets 15 reps

8. Superman / Extended Arms & Legs Lift – 3 sets 15 reps

9. Leg Pull-In Knee-up – 3 sets 15 reps

10. Side Plank – 3 sets 30 reps

11. Inchworm / Walk Out – 3 sets 15 reps

12. Plank – 3 sets 30 reps

Cutting These 8 Habits Will Help You Lose Weight

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Source: fhfn.org

Here’s the truth. If you are unsatisfied with the way you look there could be other reasons why you haven’t been able to maintain the perfect physique. Now that is not to say that some people can eat like garbage their entire lives and still look and feel great.

However, there are people out there who have to fight a constant battle between being overweight and being in shape. This could be a result of the bad habits you have developed over the years.

Here is a list of the 5 worst habits you may or may not have, however, take them into consideration and see if they apply to you directly.

1. YOU’RE TOO STRESSED

Stress affects your metabolism. This then provokes your body and your mind to crave more food, which leads to you eating more. You try and deal with your problems in other ways, one happens to be eating. This can be very bad for certain people. Relieve stress and you will see that your cravings will stop.

2. YOU’RE SKIPPING MEALS!

People tend to believe that if they eat less during the day they will lose weight. However, if you are eating one major meal a day your body will try to salvage all the nutrients and fats from that one meal. This could be bad for your health. Many people also skip breakfast, which is the most important meal of the day, and this causes you to eat more throughout the rest of the day. For the best results you should be eating 5 smaller portion meals a day, and be sure to never eat after 8 o’clock. That could be another reason why you haven’t been able to get shredded.

3. YOU EAT TOO FAST

Eating too fast can cause problems for many people for a long time. You’ve heard the old saying that you must chew your food 30 to 40 times before swallowing. Many people have questioned this process for many years, but it is in fact the best way to eat your food. It takes roughly 30 minutes for your body to digest food so that you know you are full. So, take your time eating, this will result in you consuming less food, which in turn would result in weight loss.

4. YOU STAY UP TOO LATE

Staying up late causes a hormone imbalance in your body, in specific leptin and ghrelin. Leptin is responsible for sending signals to the brain to remind your body that you are full, and ghrelin stimulates hunger. When you sleep you deprive these hormones of what they need to keep you healthy. This could be the reason why you eat so late, so avoid this by getting at least 7 hours of sleep each day.

5. TOO MUCH CAFFEINE

Consuming too much caffeine could increase the stress hormone in your body, otherwise known as cortisol. This hormone can make you crave foods that are high in sugar and fat. Can you guess what this might cause? If you were thinking that this might cause you to gain weight then you were right. Be careful when consuming caffeine, it does more than keep you up.

Kick these bad habits and you will be sure to see excellent results. If you throw some exercise in the mix you could be looking as good as you imagined in less time.

6. YOU EAT TOO MANY PROCESSED FOODS

Those extra pounds could be a result of you eating too many processed foods. These foods have high contents of fat and sugar, which do not help weight loss. Things like cookies, chips, frozen foods, and cakes are all contributing to your increase in weight. Ditch the processed foods and I guarantee you’ll see a difference on the scale and in the mirror.

7. YOU’RE IGNORING YOUR NEED FOR WATER

The bottom line is you may not be getting enough water. Many people do not pay attention to their bodies most basic needs. They tend to fill themselves up with beverages that are not healthy for them, or beverages that will help them put the pounds on. Drinking 2 liters of water a day will not only speed up your metabolism, but also leaves less room in your stomach. Water also reduces the risk of heart attack, headaches, and helps detoxify your body. Keep this is mind.

8. SHOPPING IN THE CENTRE ISLE OF THE GROCERY STORE

The center aisle of your grocery store most likely contains all the processed foods and drinks you have come to enjoy over the years. Here’s a tip for weight loss; don’t shop in the center isles anymore. By simply avoiding the fatty isles at the grocery store you will notice the pounds fall off. This happens because you are simply not eating the bad foods or drinking the bad drinks.

How To Use Apple Cider Vinegar For Weight Loss

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Source: healthyandnaturalworld.com

Apple cider vinegar (ACV) is a cherished natural remedy, used by many as a preventative and curative measure. It also holds an important place in the dieting world – scientific studies, as well as practical experiences, show that ACV can help you lose weight. Vinegar is one of those substances that target the problem holistically, and it provides you with long-term solutions. This article will help you understand how ACV works and how to use ACV as part of your daily diet to get the best results.

What Does ACV Do To Make You Lose Weight?

ACV taps into several physiological mechanisms that support healthy weight loss:

1. ACV acts as an appetite suppressor

ACV makes you eat less by producing a feeling of satiety sooner. One research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.

2. ACV controls blood sugar levels

ACV prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it.

The previously mentioned study also measured blood sugar levels in the vinegar-fed and control group. Participants who were given ACV had significantly lower post-meal blood glucose levels (there was no spike that usually follows a meal high in carbohydrates). Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating.

You can get more information on how to naturally control blood sugar in my articles about the best foods to control diabetes, and 7 effective steps to prevent diabetes.

3. ACV prevents fat accumulation

ACV stimulates your metabolism and makes you burn fat faster. It contains a lot of organic acids and enzymes that speed up your metabolism and increase the rate at which body fat is burnt.

There aren’t many human studies that would support this explanation. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. The scientist concluded that the consumption of acetic acid suppressed fat accumulation. ACV can also help you toreduce cholesterol.

4. ACV has an impact on insulin secretion

Insulin affects fat storage. This hormone is closely linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientist suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes. If you suffer from type 2 diabetes, make sure to consume these foods and these spices.

5. ACV detoxifies the body

When our body gets rid of toxins, all the processes (including digestion and metabolism) become more efficient. ACV flushes the body and helps it use the nutrients from food in the best way possible. It is high in fiber that absorb toxins and improve bowel movement. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks.

How To Use ACV For Weight Loss

If you are not used to the taste and effects of ACV, you might want to include it into your diet gradually.

  • Start by adding 1 teaspoon of ACV to a cup of water and drink it once a day. Then, increase the amount of vinegar per serving, and the frequency of drinking.
  • Ideally, you should add 2 tablespoons of vinegar to a cup of water and drink it one to three times a day.
  • To kick start the metabolism and influence the feeling of fullness, it’s best to drink it about an hour before your meal. As an addition to your pre-meal serving, some also suggest drinking it first thing in the morning, on an empty stomach.

Where to buy!

ACV is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV.

Buy organic ACV with the ‘mother of vinegar’ to enjoy the full health benefits. You can also easily make your own ACV at home.

How To Increase Your Consumption Of ACV

Using ACV is one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. Some find the taste of vinegar difficult to stomach. To improve the flavor, you can add a bit of honey to your vinegar serving (ACV and honey has 10 amazing health benefits) Or, you can drink it with your tea. Wait for the tea to cool a bit before adding two tablespoons of ACV and drink.

You can also have vinegar with your meal. It goes very well with some soups or you can use it as a refreshing salad dressing.

Why Is ACV Better To Use Than Other Vinegars?

ACV is seen as a superior choice due to its all-encompassing health benefits. It cleanses the body and acts in an anti-microbial way. Not only does it help with weight loss, it also has a positive effect on some other conditions. ACV can help with diabetes, cancer, heart health, high cholesterol, free radical damage, digestion and acid reflux. You can find more detailed information on how to improve your health with ACV in my articles about the 11 ways ACV can revolutionize tour health and in my popular article on how to use ACV for great health.

What To Expect When Taking ACV For Weight Loss?

ACV will not provide you with a quick weight loss. The changes will be gradual, but permanent. Don’t be impatient and allow it some time. Sometimes losing just one pound a month and not re-gaining it afterwards, can be the real success.

 

How fast you’ll lose weight, depends on other factors as well, such as your exercise, nutrition, stressand genetic factors. For best and fastest effects, you need to combine this natural product with other techniques for losing weight, so the function of vinegar gets supported with lifestyle changes.

How To Speed Up Your Weight Loss

There are ways to make your ACV regimen work faster.

The following things will help you lose weight faster:

  • Get moving! If you do some moderate exercise, five times a week, you’ll be helping your metabolism and increase your metabolic rate. If you don’t have time for anything else, at least walk for 20 to 40 minutes every day.
  • Eat foods rich in potassium. This mineral reduces your stress levels and lowers blood pressure. Good sources are bananas, sweet potatoes, avocados and spinach.
  • Reduce your sugar intake, especially refined sugars.
  • You can finally have a slim, toned, sexy body – AND keep it – almost without effort!

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