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What Can You Add To Your Water That Aid In Digestion And Promote Cleansing?

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Because water is so essential to the body and its processes, the benefits of drinking clean and sufficient water regularly are unbounded. In order to ensure that you are getting enough water, it is a good idea to carry a water bottle with you when you are on-the-go. Not only will this remind you to drink more water, but it will also give you an opportunity to have clean, filtered water at your fingertips no matter where you are.

I prefer to drink from a glass water bottle so that no chemicals from plastic water bottles leech into my water (namely Dioxin and BPA). Plastic water bottles are especially not good when left in a hot car/atmosphere. I know there are many different kinds of plastic, but I just decide to go glass to avoid any chemicals in plastic altogether. This Lifefactory water bottle is my favorite because it has the silicone sleeve and is easy to carry around. I also prefer to drink fluoride-free water and do so by using my Clearly Filtered water pitcher. Although fluoride is said to help with tooth decay, it is toxic and we may receive too much of it, which may cause problems for our body (specifically thyroid).

I’d also like to note that I do not put all seven things from the list below in my water at one time. I guess you could, but it might taste a little funky. I usually just do 1-3 things depending on what I have or what I think would go good together. I like putting lemon juice and apple cider vinegar (sometimes with ginger too), cloves and mint leaves, lime juice and cucumber, or lemon juice and cinnamon together.

1. Freshly-Squeezed Lemon or Lime Juice

Lemons and limes are a good source of Vitamin C, which is a very important antioxidant because it helps neutralize free radicals in the body. Lemons and limes are also good for alkalizing and cleansing the body as well as aiding in digestion because their make up is very similar to our own digestive enzymes. I like to squeeze about a half of a lemon or lime in my water bottle.

 

2. Fresh Mint Leaves

I have a spearmint plant out in the backyard that is growing like crazy so I started adding them to my water bottle. Mint leaves can also be grown inside as well in a pot by the windowsill. Mint improves the flow of bile and can help with activating salivary glands and digestive enzymes that help absorb the nutrients from your food. It is also a calming and soothing herb that can be used to settle an upset stomach.

3. Apple Cider Vinegar

Over the summer, I was living on Mackinac Island and got a cold. I didn’t have any natural remedies with me so I looked for some natural foods to help me feel better. I headed to the tiny market and found some Bragg’s ACV. I’ve read about many health benefits of consuming ACV and started adding a couple tablespoons to my water. I liked it so much that I started adding it to the water bottle that I took to work almost everyday! Even though it is normally bitter, it started tasting almost sweet in time, and I even craved it periodically as I kept drinking it.

I still love regularly adding it to my water because it is said to help with eliminating toxins and killing bacteria, maintaining a healthy weight, and improving digestion overall. And just like lemons and limes, ACV can also help balance the PH in your body. I like to get the unfiltered, organic ACV with the ‘mother’; a great one is made by Bragg’s.

4. Cloves

In addition to stimulating digestion, cloves can also be used for ailments of the digestive system and are thought to have anti-parasitic properties. I place about 3-5 whole cloves in my water and let them sit in there to flavor the water. When I’m finished with the water, I just eat the cloves because they have many healing properties (beware, they’re pretty hot!).

5. Ginger Root

Another one for stimulating the flow of digestive juices! Ginger is also another wonderful remedy for indigestion, cramps, nausea and gas that has been used traditionally as a medicine for thousands of years. It is an anti-inflammatory, anti-viral root that boosts circulation and may also kill cancer cells! I dice up about a thumb-sized amount of ginger and add it to my water. Like the cloves, I eat it at the end, but it is also very hot!

6. Cucumber Slices

Cucumbers add a nice fresh taste to your water, and can be eaten while drinking the water (because they float!) to help eliminate toxins from the digestive system and continue to hydrate the body. They not only contain antioxidants and fiber, but they may also help with the production of insulin in the pancreas. I like to cut the slices into quarters so I can eat them easily as I am drinking my water.

7. Cinnamon

Cinnamon is another traditional herb that also anti-fungal and anti-viral and is used to relieve indigestion. It may also help with circulation, metabolizing fats during digestion, and regulating blood-glucose levels by slowing the time it takes for food to go from the stomach to the small intestine. Place a small amount of a cinnamon stick in your water and let it flavor the water just like you would with the cloves.

 

 

Knee Trouble? Can Losing Weight Help?

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In my later teen years, I tore up both my knees from riding bulls and saddle broncs for several years. I’ve had partial tears of the anterior cruciate ligament and medial cruciate ligament in both knees and was told I needed surgery to repair them, but have never had the surgery.

When I enlisted in the US Air Force in 1975, both of my knees swelled to the size of large grapefruit during basic training. I was sent to the base hospital where I spent a week being examined and treated by several different doctors. Finally, a doctor who happened to be a full colonel, examined my knees and I’ll never forget hearing him tell me in his thick and slow southern drawl:

“Son, the cartilage in your knees looks like grape-fruit p – u – l – p.”

So ended my six-year enlistment in the Air Force. A year later, a top orthopedic surgeon in our area, who also worked on the local university athletes, told me my knees were so bad that I needed both knee joints replaced. He also told me that there was no way I could possibly stay on my feet and work eight hours a day because of my knees. At the time, I was working 8-14 shifts as a retail manager and I was on my feet most of the that time, and I never have my knee joints replaced.

Over the years, I’ve had knee trouble and have had to learn how to walk and move so that my knees don’t go out-of-joint. For eleven years after I worked retail, I read electric meters for a utility. On that job, I walked an average of 12-15 miles a day, with one particular route that clocked in around 21 miles, and yes, my knees hurt, but I managed. In fact, due to having a genetic immunity to most pain killers (not a fun trait to have), my knees have hurt 24/7 since I was 17-years-old. I’m now 65.

My weight has gone up and down over the years and I found that the heavier I was, the more my knees hurt when I walked. That’s why a particular medical article caught my attention. The article is titled: Can Dropping Some Weight Save Your Knees?

The article stated that over 50% of the people that are 75-years-old or older have osteoarthritis. They defined it as: ‘the wear-and-tear form of the joint disease in which cartilage thins and wears away’. According to the Arthritis Foundation:

“Sometimes called degenerative joint disease or degenerative arthritis, osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. OA can affect any joint, but it occurs most often in knees, hips, lower back and neck, small joints of the fingers and the bases of the thumb and big toe.”

“In normal joints, a firm, rubbery material called cartilage covers the end of each bone. Cartilage provides a smooth, gliding surface for joint motion and acts as a cushion between the bones. In OA, the cartilage breaks down, causing pain, swelling and problems moving the joint.”
Researcher Dr. Alexandra Gersing, who works in the Department of Radiology and Biomedical Imaging at the University of California, San Francisco, conducted a study on knee problems and weight. Her study found that when overweight and obese people lost 5% or more of their body weight over four years, they experienced less degeneration of the knee cartilage compared to those who did not lose weight.

She commented on the study, saying:

“Our study shows that a lifestyle intervention such as weight loss can slow the process of knee joint degeneration in patients at risk for and with osteoarthritis.”
“Therefore, it may slow the worsening of symptoms, such as pain and disability.”

Dr. Gering added:

“Osteoarthritis is one of the major causes of disability worldwide.”

If you are having knee pain and problems and are overweight or obese, try dieting and exercise to lose at least 5% of your body or more. The more weight you lose, the slower the cartilage in your knees will deteriorate and improve your chances to avoid having knee replacements. Trust me. I’ve been there and can tell you first hand that the more weight I’ve lost in the past couple of years, the better my knees felt and when I put the weight back on, the worse they felt.

Smoothie Recipes for Weight Loss and Energy | 7 Super Easy Recipes

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The science behind loosing weight has come a long way. It’s less about the amount of calories you consume and more about the nutrient value of the calories. Weight loss can be aided by eating more nutrients and fewer toxins.

Regardless of how much you’ve eaten, if your body is starved of nutrients it goes into survival mode and starts to store fat as a defence. A great way to get your body out of this viscous cycle is to start drinking smoothies. They are tasty, nutrient rich and a valuable addition to your diet.

Drinking tasty, healthy smoothies are a great way to start loosing weight. There are loads of recipes available specifically designed to keep you feeling full and satisfied while helping you fight the flab. Not only are these smoothie diet recipes delicious, they are also full of goodness and a great alternative snack for those of us with that uncontrollable sweet tooth.The only thing you need to start making great smoothies is a blender. They are cheap and easy to pick up.

It’s always best to drink your smoothies when they are fresh, however, if you want to whip up a big batch and store some for later, it can be stored in the fridge for up to 12 hours. If storing, add a squeeze of lemon juice and store your drink in an airtight glass container. The vitamin c in the lemon juice will help prevent the oxidation that breaks the nutrients up.

Alternatively, you can pour the smoothie blend into an ice tray and freeze. Store the cubes in freezer baggies and pop out a few when you want to make a smoothie quickly. They can be stored in the freezer for up to a week and saves you having to clean the blender every day! It’s also a great way to mix and match your smoothie blends if you feel like a change.

Enjoy!

1# Strawberry-Banana Diet Smoothie

1/2 cup frozen strawberries

1/2 cup frozen banana slices

6 ounces skim milk

Blend and enjoy!

This strawberry banana diet smoothie is low in calories and makes a delicious yet nutritious breakfast. It’s a perfect morning energy boost to help set you up for your day. Bananas provide a great source of natural slow releasing energy. Although they have natural sugars present, they also contain a bundle of nutrients and that all important fiber. Fiber helps your body with digestion and can also help lower cholesterol. Bananas are low in fat and are the perfect addition to a low fat diet.

This strawberry banana diet Smoothie is also particularly beneficial to those who suffer from type 2 diabetes. Strawberries help control the rise in blood sugar as it slows the rate of digestion of starchy foods. They are great at speeding up the metabolism and suppressing your appetite.

2# Mixed Berry Diet Smoothie

1 cup of fresh or frozen berries (A combination of blueberries, blackberries, strawberries, and raspberries)

1/2 cup of non-fat yogurt

Blend and enjoy!

Berries are famous for their antioxidants and their weight loss benefits. This mixed berry diet smoothie contains four berries that can help you slim down, keep you looking young and provide you with essential fibres that aid digestion. Strawberries are known to reduce blood sugar and stop excess sugar turning into fat cells. Raspberries contain ketones which means they are great for speeding up the metabolism and studies have shown blueberries are great at fighting belly fat.

3# Cherry Vanilla Diet Smoothie

1 cup non-fat milk
2 cups cherries
2 cups low fat vanilla yogurt
1/2 teaspoon vanilla extract
2 cups ice

Blend and enjoy!

Not only are cherries great for skin and hair, they are also great for your weight. They are the new wonder food that has everybody talking about them. Scientists have been working hard and have discovered some pretty amazing things about cherries. They are abundant in antioxidants that help improve insulin sensitivity by 50%.This is great news for those of use who need to loose weight. Having a morning smoothie with fresh cherries can set up your metabolism for the day and can help you with your weight loss.

4# Strawberry Kale Diet Smoothie

1 tightly packed cup of kale, washed and chopped
1 cup of fresh or frozen strawberries
1 cup of non-fat or low-fat vanilla Greek yogurt
1 cup of ice

Blend and enjoy!

Kale is King. It’s full of goodness and a natural weight loss food. Not only is it one of the highest nutrient based greens available, it’s a dieter’s dream food. Kale helps keep you feeling full as it’s full of fiber and is great for detoxing your body. The high amount of vitamin C also means it’s great for boosting the metabolism. Kale is a fabulous addition to smoothies as it contains everything your body needs in one nifty little package and can tastes great when mixing with low fat yet sweet delicious fruit.

5# Beet & Strawberry Diet Smoothie

1/2 cup roasted beets
3 cups strawberries
1 cup plain Greek yogurt
2 tablespoons raw honey

Blend and enjoy!

Beetroot is an amazing vegetable. Although it is a bit of a “love it or hate it” vegetable, they are extremely good for you. Athletes drink beet juice to give them energy as they far more effective than any energy drink could dream to be. This beetroot and strawberry diet smoothie is great for weight loss as the energy it gives keeps you going all day. Not only that, they are full of fiber and play an important role in fighting cancerous cells.When using beet in your smoothies, it is always best to blend fresh and avoid anything that comes in tins or jars.

6# Just Peachy Diet Smoothie

1 cup of skim milk
1 cup of fresh peaches
1/2 cup Ice

Blend and enjoy!

Peaches are not only tasty and sweet; they are full of nutrients and fiber. With only 40 calories in a medium sized peach this diet smoothie is perfect for those on a reduced calorie diet. Peaches are available year round and add valuable nutrients to your diet. The fiber present in this delectable fruit encourages digestion and keeps you feeling fuller for longer. The coconut milk helps speed up your metabolism and makes a very tasty addition to the peach when blended into a smoothie.

7# Spinach with Green apple Diet Smoothie

1 1/2 cups coconut milk
2 cups stemmed and chopped spinach or kale
1 apple unpeeled, cored, and chopped

Blend and enjoy!

This apple spinach diet smoothie is not only very tasty but also very healthy. Spinach is a fabulous addition to a smoothie when blended with a sweet green apple. It’s no surprise that spinach is full of nutrients. Your mother wasn’t lying when she told you to eat up because it’s so good for you. Putting fresh baby spinach in a blender is even better than cooked as it doesn’t lose a lot of its nutrients during the cooking process. Spinach is very low in calories and is packed with antioxidants, vitamin c, calcium and potassium.

All these smoothie recipes are great for weight loss, energy and keeping you full. When trying to loose weight it is always best to stick to your vegetables, and low GI fruits. They are great way to get your five-a-day and maintain a healthy lifestyle.

 

This is What Happens To The Body When You Eat Pink Himalayan

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Imagine this. You are sitting down for an awesome family feast. The best china, silk cloth, crystal glasses – it is all there. Yes, there is fresh apple-cinnamon-ginger juice in the glasses. There are baked, steam-cooked and sautéed veggies all over the table. Suddenly, someone grabs the salt and yells out, “Why is your salt pink?”

Be nice and explain to everyone that it is Himalayan salt, and that it is super-healthy.

Origin

The Himalayan mountain range goes across Asia, and passes through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India. People usually associate the Himalayans with Mount Everest, or the highest peak on the planet, but there is something even more exclusive about it – the Himalayan salt.

Hundreds of millions years ago crystallized sea salt beds were covered with lava. Today, they lie deep in the Himalayans.

The salt was not only preserved in a pristine environment surrounded with snow and ice, but the lava also protected it from pollution. This is why Himalayan Pink Salt is considered to be the purest salt out there. Today it is hand-mined from the mountains and later sold on the market.

Why is it pink?

Its pink color indicates that Himalayan salt is loaded with minerals and energy-rich iron.

Health Benefits

Same as the vitamins and minerals are packed with fruits and veggies, minerals found in this pink salt also work in synergy.

Synergy is an interaction of multiple elements in a certain system that produces an effect that is different from the other effects.

Iodine – Natural salts are loaded with iodine, and there is no need for it to be additionally added in.

Less sodium per serving – Himalayan salt has the same components as table salt, but as its crystals are larger than those of refined salt, this salt has less sodium per 1/4 t serving. This is because the sea salt flakes take up less room in a teaspoon when compared to the refined table salt.

Has 80+ minerals and elements

Himalayan salt consists of mineral packed crystals that are formed naturally within the earth, and they are made up of 85.62% sodium chloride and 14.38% trace minerals such as sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).

Thanks to its rich mineral content, Himalayan salt can:

  • Balance electrolytes
  • Hydrate
  • Balance water content inside and outside cells
  • Balance pH values and reduce acid reflux
  • Relieve muscle cramps
  • Boost metabolism
  • Improve bone structure
  • Decrease blood pressure
  • Stimulate the absorption of nutrients
  • Prevent goiters
  • Stimulate circulation
  • Dissolve and eliminate toxins

Health experts believe that Himalayan salt can increase libido, prevent premature aging, eliminate heavy metals from the body.

Himalayan vs. Sea salt

Although pink salt comes from the mountains, it is actually sea salt. Salt comes from salted water – an ocean or salt-water lake. But, remember, Himalayan salt is the purest kind of sea salt.

What makes table salt inferior?

Producers strip all the minerals of the commercial salt, besides sodium and chloride, but refined salt is also cleaned, bleached and exposed to extremely high temperatures.

Table salt contains anti-caking agents that prevent it from mixing with the water in the salt containers. Anti-caking agents also prevent the salt from dissolving in the human body, so the salt builds up in your organs and tissues, resulting in severe health conditions.

Producers also add synthetic iodine, and the body cannot digest it properly.

Additives make up 2% of table salt.

Himalayan salt – Uses

Cooking and curing – Always use pre-ground salt or grinders like any other kind of salt.

Salt Slabs – Slabs will impart a better taste and mineral content. Chilled: use fruits, sushi, veggies, or cheese as a decoration. Frozen: cold delicious desserts and sorbets. Heated: slabs can be used to sear veggies, shrimp, fish fillets, thinly sliced beef and you can even fry eggs. Dense salt blocks conduct heat amazingly.

What is even better, Himalayan salt is a natural anti-microbial product, and the clean up requires a simple scrub or rinse.

Decoration – Sprinkle salt in containers, use it as decor crystals or sprinkle it on your food.

Bathing – Enjoy a detoxifying Himalayan salt bath. Its nutrients will stimulate your circulation and soothe sore muscles. Himalayan salt contains 80+ nourishing and skin-friendly minerals, so this bath will provide a healing and amazingly therapeutic experience for both body and soul.

Potpourri Holders and Essential Oil Diffusers – On-line sites offer gorgeous home décor with pink salt as crystal rocks.

Air purification – You can also find crystal rock lamps on-line.

Hopefully, now none of your guests will be surprised of your salt’s color.

Signs You Have Magnesium Deficiency and How to Fix It

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Are your chocolate cravings so intense that you feel like it screams your name? Do you ever jump out of bed in the middle of the night because of a muscle spasm? Or, no matter what you try, do you have difficulty sleeping? There’s a good chance you’re deficient in magnesium.

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Substantial numbers of Americans are deficient in the mineral magnesium. However, most people have no idea that they’re missing this vital mineral. Nutritionists often call magnesium the master mineral because it affects over 300 different enzymatic processes that help your body function properly.

As a registered dietitian, I’d like to share seven of the most common symptoms of magnesium deficiency — backed up by research — I see when clients come for nutrition counseling:

1. Muscle cramps or spasms

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If you’ve had one of these, you know how awful they can be whether you’re sitting at your desk or awakened in the middle of the night with a painfully tight calf! Muscle cramps are a result of muscle spasms, which are involuntary muscle contractions. Magnesium helps relax muscles throughout your body, so when you’re deficient your muscles will contract involuntarily.

2. Trouble sleeping

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Millions of Americans have difficulty falling asleep or staying asleep. Magnesium plays an important role in the function of your central nervous system. Without sufficient magnesium, you may experience insomnia. Also, magnesium levels drop in your body at night, leading to poor quantity and quality of REM sleep, which is the most critical sleep cycle to recharge your body and mind.

3. Chocolate cravings

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Dark chocolate is high in magnesium, and one square provides about 24% of your daily value of magnesium. Intense “I have to have it” chocolate cravings are another sign of magnesium deficiency. Your body actually craves what it needs sometimes.

4. Anxiety

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Magnesium is the most powerful relaxation mineral. If you experience anxiety, this is a common early symptom of how your central nervous system is affected by magnesium deficiency. When you feel anxious, taking 200mg of magnesium may make you feel more relaxed.

5. High blood pressure

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Many people wonder why they have high blood pressure even though they follow a healthy, whole food diet. Magnesium may be the answer; another important function of magnesium is relaxing and dilating your blood vessels. When you’re low in magnesium, your blood vessels constrict more, causing high blood pressure. Adequate magnesium levels also help balance your electrolytes. Unbalanced electrolytes can create high blood pressure as well.

6. Irregular heartbeat

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It has become common for people to develop heart arrhythmias, then be put on medications. Your heart is a muscular organ, making the cardiovascular system highly dependent on magnesium to properly function. If your heart is deficient in magnesium, it can’t contract properly, which may cause irregular heartbeats.

7. Constipation

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If you experience constipation regularly, that’s another sign you’re deficient in magnesium. When you’re low in magnesium, your intestines contract more, making it harder for stool to pass. Not only will magnesium relax your bowel to create a more regular bowel rhythm, but it also has an osmotic effect. Magnesium pulls water into the bowels, softening the stool. Choose magnesium citrate to help constipation.

8. Muscle Pain / Fibromyalgia

A study published in Magnesium Research examined the role magnesium plays in fibromyalgia symptoms, and it uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers.

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Oftentimes linked to autoimmune disorders, this research should encourage fibromyalgia patients because it highlights the systemic effects that magnesium supplements have on the body.

9. Osteoporosis

The National Institute of Health reports that, “The average person’s body contains about 25 grams of magnesium, and about half of that is in the bones.” This is important to realize, especially for the elderly, who are at risk of bone weakening.

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Thankfully, there’s hope! A study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of osteoporosis “significantly” after just 30 days. In addition to taking magnesium supplement, you will also want to consider getting more vitamin D3 and K2 to naturally build bone density.

10. Type II Diabetes

One of the four main causes of magnesium deficiency is type II diabetes, but it’s also a common symptom. U.K. researchers, for example, uncovered that of the 1,452 adults they examined low, magnesium levels were 10 times more common with new diabetics and 8.6 times more common with known diabetics.

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As expected from this data, diets rich in magnesium has been shown to significantlylower the risk of type 2 diabetes because of magnesium’s role in sugar metabolism. Another study discovered that the simple addition of magnesium supplementation (100 milligrams/day) lowered the risk of diabetes by 15 percent!

11. Fatigue

Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue syndrome patients are also magnesium deficient. The University of Maryland Medical Center reports that 300–1,000 milligrams of magnesium per day can help, but you do also want to be careful, as too much magnesium can also cause diarrhea.

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If you experience this side effect, you can simply reduce your dosage a little until the side effect subsides.

12. Migraine Headaches 

Magnesium deficiency has been linked to migraine headaches due to its importance in balancing neurotransmitters in the body. Double-blind placebo-controlled studies have proven that 360–600 milligrams of magnesium daily reduced the frequency of migraine headaches by up to 42 percent.

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Most of my clients have at least one of the above symptoms and have found great relief after increasing their magnesium levels.

How can you increase your magnesium levels?

First, stop eating foods that deplete nutrients, such as flour and sugar. Instead eat foods high in magnesium, such as meat, avocados, leafy green vegetables and nuts. If you’re eating chocolate to restore some of your magnesium, make sure it’s at least 70% cocoa, and keep your chocolate intake to one ounce or less per day.

Even if you eat a healthy diet, you will likely still need to supplement with magnesium. Look for a good-quality magnesium supplement in the form of magnesium glycinate, which is one of the most absorbable forms. Most people need about 400 mg, but you can go up to 1,000 mg per day if needed. Take magnesium at bedtime for best absorption and to provide deep, rejuvenating sleep!

 

Low-Sodium Diet May Not Always Lower Blood Pressure

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Are you one of the many Americans that have been told they have high blood pressure? You’re not alone, as according to the CDC, 75 million American adults (nearly 25% of the entire US population) have high blood pressure. High blood pressure increases the risks of heart disease and strokes, the number 1 and 3 top causes of deaths in America. This is why high blood pressure is called the ‘silent killer’. It also costs an estimated $46 billion a year in medical expenses which includes doctor visits, medications, hospital and other healthcare in addition to days missed at work.

As your heart pumps blood through your arteries, it has a force that is exerted against the walls of the arteries. It’s this force that doctors and nurses measure. That pressure in your arteries rises and lowers at certain times of the day. It also increases with physical exertion. There are two pressures measured, one when the heart beats (systolic) and the other when the heart relaxes between beats (diastolic).

Most medical experts consider blood pressures ranging from 90/60 to 120/80 as normal blood pressure. Pressures measuring just over 120/80 to 140/90 are considered pre-high blood pressure and anything over 140/90 is considered high blood pressure. Under normal circumstances, it’s not unusual to see high blood pressure readings after exercising or working hard, but if it stays high, then it’s something to worry about.

I’ll confess that I have been diagnosed as having high blood pressure, but was told that it is probably due to my being overweight and having too much salt or sodium in my diet. Many years ago, when I lived in Arizona and worked outside in the hot summer sun, I cut back on my sodium intake because my dad was told he had high blood pressure and I took after him in many ways. However, I ended up getting sick and nauseous a lot and a doctor told me that I had cut too much sodium out of my diet.

Now I have high blood pressure and have been told to cut back on the sodium. After swearing I would never be one of those health nut label readers, I find that I now read labels on most food items. I watch for salt, sugars and fats, mostly. Yes, I have been cutting back on my sodium to help keep my blood pressure lower.

But is that really necessary? Does a low-sodium diet always help lower high blood pressure?

If you are like me and have been told to watch your sodium intake because of high blood pressure, you may be interested in this:

“A new study that followed more than 2,600 men and women for 16 years found that consuming less sodium wasn’t associated with lower blood pressure. The new findings call into question the sodium limits recommended by the current Dietary Guidelines for Americans.”

Dr. Lynn Moore, DSc, Associate Professor of Medicine at Boston University School of Medicine, who led that study, stated:

“We saw no evidence that a diet lower in sodium had any long-term beneficial effects on blood pressure. Our findings add to growing evidence that current recommendations for sodium intake may be misguided.”

“Our new results support these other studies that have questioned the wisdom of low dietary sodium intakes in the general population.” 

One interesting thing the study also revealed was:

“The researchers also found that people in the study who had higher intakes of potassium, calcium and magnesium exhibited lower blood pressure over the long term. In Framingham, people with higher combined intakes of sodium (3,717 milligrams per day on average) and potassium (3,211 milligrams per day on average) had the lowest blood pressure.”

Before you run out and grab the salt shaker and begin sprinkling your food or diving into a bag of potato chips or popcorn, please do check with your doctor. Everybody’s system is different and what works for one person may not work for another. One way or another, if you have high blood pressure, try to lose extra weight if you are overweight and take whatever medication your doctor prescribes.

New Study Confusing for New Breastfeeding Moms

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The question of whether or not to breastfeed a newborn baby is a personal one that should be left up to the new parents. Unfortunately, some activists on both sides of the issue have been using social media to shame new moms regardless of their decision.

Believe it or not, some people have used social media to harass new moms who choose to breastfeed their babies. Some of them refer to the social norms of the day, saying that breastfeeding is offensive to others or family members should not be exposed to it and even some claim that with the improvements in modern formulas, breastfeeding is not necessary.

A growing number of moms these days have careers and find it difficult to impossible to breastfeed while working. Some choose to pump their breasts and store the milk for later feedings, but that is also not always convenient. In the news broadcast they interviewed one new mom who said breastfeeding was one of the hardest things she has ever done. My wife was shocked. She breastfed both of our daughters and didn’t see anything hard about it. She did have a difficult time getting our one daughter to breastfeed, but that was due to the nursing staff giving the baby a bottle just before bringing her in to my wife. They were told not to feed the baby, but did so anyway. However, my wife continued to try and it didn’t take that long for our daughter to feed. She also says it was not only easy to breastfeed, but one of the most pleasant and memorable parts of having a new baby.

On the other side of the argument, some activists, who believe they are doing the right thing, shame mothers who choose not to breastfeed. They take to social media in their attempt to force moms to breastfeed. They cite all kinds of studies that report on the benefits of breastfeeding over bottle feeding. Some even tell moms who don’t breastfeed that they are neglectful and depriving their babies of the benefits gleaned from breastfeeding.

A recent news story brought this to my attention when it shared new research that questioned the alleged long-term effects benefits of breastfeeding. If anything, the study only adds confusion to the issue, so allow me to try to explain just what the new study says. According to the news report:

“The study looked at what many had perceived as two ‘long-term’ benefits of breastfeeding: Improved thinking or cognition, and less hyperactivity.”

“Parents of more than 7,000 babies were asked to report on these and by the time kids were five, researchers found no differences in kids breastfed or not for the first six months of life.”

Note that this study only looked at two issues and even then, they only looked at the first 6-months. Not all kids demonstrate hyperactivity until they reach two-years of age or older. Also note that the study didn’t deal with other claimed beneficial results of breastfeeding.

Another study reported just a few days earlier and showed the importance of the ‘golden hour’. That’s the time immediately following the birth of a child. Unfortunately, many hospitals whisk the baby away to cleaned, measured, weighed and examined. This practice was found not to be in the best interest of mother and baby. Dr. Amy Thompson, an OB-GYN conducted the study and reported:

“‘We took some traditional practices in hospitals, like what happened to the baby right after delivery, and how often mom and baby were able to be in a room together after delivery, and we really wanted to look at those basic processes and change how we did those fundamentally.”

Her study revealed that keeping mom and baby together during the golden hour can lead to better bonding between mom and baby and also helps improve breastfeeding. Thompson added:

“So now, rather than whisking a baby off to a warmer, we want mom to hold her baby skin to skin right after delivery.”

She also suggested that keeping mom and baby together during the golden hour may have benefits that last much longer for both mom and baby.

A good friend of mine retired from the Washington University School of Medicine in St. Louis, one of the top four rated medical schools in the nation. He has shared with me that breastfeeding provides vital nutrients the baby needs to develop their immune system and no formula can duplicate those nutrients. He also said that breastfeeding provides an intimate and special bond between mother and child. When that bonding is not allowed to take place, there are greater chances of problems later on between mother and child.

Before any new mom begins to rethink about if she will or won’t breastfeed her new baby, don’t let this latest report confuse her or dissuade. From everything I’ve read, heard and been told, the immediate and long-term benefits of breastfeeding far outweigh non-issues like this latest report. Talk it over with your husband and doctor and then pray about it. It’s really a more important decision than many new moms may realize.

Reasons CrossFit Should Be Part of Your Fitness Training Program

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If you’re a runner, chances are that you will love CrossFit too. The fitness training program is all about basic exercises involving body resistance, gymnastics, aerobics, weight lifting, and other high-intensity moves. Learn why you might want to skip today’s run and head to the nearest CrossFit box.

The Problem with Running

Since running is a linear, repetitive movement that involves mostly your legs, it can cause an imbalance in the rest of the body, which can lead to injury now or down the road. Solely running also leads to workout plateaus, so when the muscles become used to the demands placed on it, a runner needs to run farther or faster in order to maintain her level of fitness.Runners think that their legs are strong, and they are strong at that one movement pattern. But life is more than just that one movement pattern.

Why CrossFit Is a Good Complement to Running

CrossFit exercises involve your whole body rather than isolated muscle groups, which strengthens from head to toes and makes you a better runner. CrossFit combines power lifting, strength training, and gymnastic training, all of which benefit the fast-twitch muscles used for sprinting and slow-twitch muscles used for long distance.

Working your entire body will also help you lose overall body fat, which may increase endurance and speed and also help you maintain proper form during runs and therefore avoid injury.

Another benefit? CrossFit helps prevent those dreaded workout plateaus so you’ll actually be excited to work out. CrossFit forces you to do things you would have never done before and to push yourself in a way that you thought you had pushed yourself.

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Tips for Getting Started

Don’t just jump into a new CrossFit program, however. Trainers warn that you’ll be super sore when you start, so it’s probably not a great idea to sign up when you’re training for a race. Definitely listen to your body, but stick with it—don’t miss a class on account of being too sore. Good programs will go easy on the muscle groups that were worked hard the day before, and getting your heart rate up can ease soreness.Find a reputable facility and sign up for the on-ramp (sometimes called foundations or fundamentals) program so you can master the basic exercises. It’s a comfortable and safe way to learn the movement patterns so you can stay injury-free. You’ll also learn beginner versions of certain moves; for example, if you’ve never done a pull-up, they’ll show you how you can do one using a box and a band. Then you can jump right into regular classes, modifying exercises as you need to. Some gyms offer endurance programs or private instruction, so if you have a specific running goal, they can help you achieve it.

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How to Prevent Injury

Pull-ups, handstand pushups, and pistols (one-legged squats) are pretty intense exercises, so if you want to avoid a CrossFit injury, pay attention to your fundamentals and make sure you’re using the proper form. Don’t do an exercise unless you understand the movements, and when you’re ready to make an exercise harder, only change one aspect at a time such as speed, weight amount, or number of reps. Some 60-minute classes include warmup and stretching afterward, so if yours doesn’t, be sure to take some time before and after to fit them in.

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How Often Should Runners Do CrossFit?

If running is your focus, use CrossFit as a supplement and do it as often as it fits into your workout schedule, about two to three times a week. You can increase sessions in your off-season when you’re not training for a race. Don’t overdo it, however,Taxing your muscles without rest days is a surefire way to injure yourself.

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Should Runners Eat Strictly Whole-Foods?

To increase performance and build muscle, many CrossFitters follow a whole foods diet, which excludes any packaged or processed foods. We’re talking consuming mostly meats, fruits, vegetables, nuts, and seeds. While eating close to nature and ditching artificial or overly processed foods is healthy, a runner doing long workouts needs carbs for energy.

 

 

Mid-Life Memory Problems? Try Exercising!

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A friend commented that when she turned 40-years-old, her kids lovingly told her that she was beginning to get a little forgetful at times. She joked and said it was raising kids, which in part may have been true.

On April 25, 2017, I shared six main reasons for memory loss. They were: chronic stress, alcohol abuse, depression, health conditions, medications and physical exhaustion.

There is no doubt that raising kids these days can be stressful and physically exhausting at times and possibly times of depression, all of which can lead to some memory loss.

By the time a mom reaches 50-years of age, she is marrying off her kids. It’s not nearly as hard on her if she has boys, but marrying off a daughter or daughters, can take quite a toll on mom. It’s definitely a stressful time to make sure all of the arrangements are made. Leading up to and the day of the wedding is often very physically exhausting. After a daughter and her new husband drive away, it’s not uncommon for mom to experience some periods of depression, as well. Again, all of these can lead to memory loss.

In the post mentioned above, it was reported that researchers found a protein in umbilical cord blood that appeared to improve and even restore memory. However, this is still in the experimental stage and may be some time before it’s approved for use. So, what can you do now to help you keep from losing more memory and even help restore some of the memory issues you may be facing at this stage in life?

Would you believe that exercise may help? Yes, the dreaded ‘E’ word – exercise. I can hear you now – I don’t have time or I can’t afford to go to a gym, but if it’s important enough, you can find the time and you don’t need to go to a gym.

It’s not just any exercise, but a combination of exercises and they have to be done on a routine basis. Check this out:

“Can a new exercise regimen boost your brain health if you’re over 50?”

“Possibly, suggests a new research review that found middle-age folks can improve their thinking and memory skills by adopting regular moderate-to-vigorous routines involving aerobic and resistance exercise.”

“‘When we combined the available data from [39 previous] studies, we were able to show that undertaking physical exercise was able to improve the brain function of people aged 50 and over,’ said study lead author Joseph Northey. He’s a doctoral candidate and teaching fellow at the University of Canberra Research Institute for Sport and Exercise in Australia.”

In the studies, participants did their exercises under supervision. The type, duration of time and intensity of the exercises were noted and then compared. Afterwards, the participants took tests that measured brain function, also associated with memory.

Interestingly, tai chi and aerobic exercises seemed to enhance overall brain function. Resistance exercises seemed to improve memory. Northey commented:

“…being able to show that resistance training — such as lifting weights or using body weight — was similarly beneficial is a very novel and important finding.”

“Combining both aerobic and resistance training is ideal.”

“In addition to improving your brain function as our review shows, you should expect to see improvements in cardio-respiratory fitness and muscle strength, which are important for maintaining general health and being able to undertake day-to-day tasks.”

The researchers also said that the more physically active you are, the better the benefits for brain function. So, as you reach that 40-year mark and especially the 50-year mark, it’s important not only for your physical health to stay active or exercise regularly (aerobic and resistance), but it’s also important for maintaining brain function and reducing memory loss.

Getting Fat from ‘Diet’ Products

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Diet foods are a multi-billion-dollar business, especial in America with so many people becoming more heath conscious. One of the first things many people going on a diet do is cut or reduce fat from their diets. They begin reading labels to see just how much fat a product contains. After all, we’ve all heard that fatty foods make one fat, haven’t we?

But how carefully are people reading the labels? Do they just see the no fat or reduced fat label and toss the item into their shopping carts? How many dieters actually take time to read the entire label to see what all is in the no or reduced fat diet food they are purchasing?

Now let me ask how many people on diets, that are being careful and eating diet foods with no to little fat, are having problems losing weight or inches? Any of you find that the pounds are not melting away but in fact you may have found a few more?

Will you be shocked to learn that the reason you aren’t losing weight or inches or possible gaining a few more pounds is some of the diet foods you are consuming?

Would you be further shocked to learn that many companies pull fat out of diet products and then load the same diet product with hidden sugars? Your diet of diet foods may in fact be giving you a huge increase in the amount of sugar you are consuming and it’s the added sugar that is making it difficult for you to lose those unwanted pounds or even putting more pounds on.

According to another new study:

“High-fat foods are often the primary target when fighting obesity, but sugar-laden “diet” foods could be contributing to unwanted weight gain as well, according to a new study from the University of Georgia…”

“‘Most so-called diet products containing low or no fat have an increased amount of sugar and are camouflaged under fancy names, giving the impression that they are healthy, but the reality is that those foods may damage the liver and lead to obesity as well,’ said the study’s principal investigator, Krzysztof Czaja, an associate professor of veterinary biosciences and diagnostic imaging in UGA’s College of Veterinary Medicine.”

“‘What’s really troubling in our findings is that the rats consuming high-sugar, low-fat diets didn’t consume significantly more calories than the rats fed a balanced diet,’ Czaja said. ‘Our research shows that in rats fed a low-fat, high-sugar diet, the efficiency of generating body fat is more than twice as high — in other words, rats consuming low-fat high-sugar diets need less than half the number of calories to generate the same amount of body fat’.”

In the tests, they also found that the unbalanced diets – low fat, high sugar – resulted in inflammation in the intestinal tract and brain. The inflammation in the brain changes the communication between the brain and the gut, by damaging the vagus nerve. The vagus nerve, among its many functions, helps signal the brain when the gut is full so if the nerve is damaged, the brain doesn’t always get the full signal, so it tells the body it’s still hungry, leading to eating more.

If you are on a diet and trying to reduce or cut out fat, be very careful of your selection of diet foods. To begin with, it’s best to avoid most processed foods as they usually contain a number of additives that aren’t healthy. Secondly, don’t just read the Nutritional Value label, but look at the actual list of ingredients. Watch for anything ending in -ose as that generally indicates a sugar or anything with syrup, like corn syrup. If you can’t pronounce the ingredients in the diet food, then perhaps you should hold off and do some research on that ingredient when you get home. Lastly, DON’T blindly trust labels that say ‘DIET’ or ‘no fat’ or reduced fat’ because chances are, they may have more sugar than you need.

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