cocoparisienne / Pixabay

News On Low Vitamin D Levels And Alzheimer’s Risk

Researchers agree that there’s a connection between vitamin D and the workings of your brain – they’ve even found receptors for the nutrient in many parts of the brain. Now there’s word on vitamin D and Alzheimer’s risk via a study in the journal Neurology, the largest yet, that finds an association between low levels of vitamin D and dementia. Older people who have too little of the sunshine vitamin in their bloodstream may also have two times the risk of developing devastating Alzheimer’s disease as older people who have enough of the vitamin in their body. Alzheimer’s is the most common type of dementia and affects almost 5 million Americans.

Beyond what it does in the brain, vitamin D is needed to maintain healthy bones, to moderate cell growth, and help with immune function and inflammation. You can get this most essential nutrient from a very few food (fatty fish like salmon, turn or mackerel, milk, eggs, cheese) sources, through your skin during sunscreen free exposure to sunlight, or by taking supplements.

The latest research involved over 1,600 healthy adults over the age of 65 who were taking part in the U.S. Cardiovascular Health Study during 1992-1993 and 1999. Samples of their blood were collected at the beginning of the study, and their mental status was assessed about six years later. During the study, 102 cases of Alzheimer’s were diagnosed in the subject pool. The team saw that those who had low levels of vitamin D were about 1.7 times more likely to have Alzheimer’s, and those with severely low (50 nanomoles per liter) levels were 2.2 times more likely to be diagnosed with the disease. These findings are similar to those from other, smaller projects.

How does vitamin D help? Experts think that the vitamin may clear plaques in the brain that are associated with dementia. This has already been shown in the laboratory.

Still these findings are not enough to have your doctor telling you to take vitamin D supplements in order to protect you from Alzheimer’s or other forms of dementia. Clinical trials are the next step in the process. Changes in diet, or simply getting out in the sun, may be enough, but no one can be sure. Increasing vitamin D levels may only be part of the Alzheimer’s prevention picture.

Continues below…


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WARNING: The truth about Moles, Warts and Skintags…

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News On Low Vitamin D Levels And Alzheimer’s Risk Continued…

In the meantime, it’s important for all of us to try to stick to a brain healthy (the same as a heart healthy) diet that includes lots of good tasting, good-for-you foods, including those low in saturated fats and cholesterol. Also, being regularly active and doing all you can to keep your blood pressure under control are important strategies in the fight against Alzheimer’s disease.

Today experts know that you’re more likely to get Alzheimer’s disease if…

- you’re over 65,

- you have a family history (parent or sibling) with the disease,

- you carry genes that are involved with developing Alzheimer’s,

- you’ve had a serious head injury, or repeat injuries,

- you’re black or Hispanic,

- you have other health problems (high blood pressure, diabetes, heart disease, high cholesterol), or

- you’ve ever had a stroke.

All these up the chances of Alzheimer’s disease; but by no means guarantee you will be affected. What science doesn’t know is what causes some people to develop the plaques and tangles of this disease while others remain unaffected. The condition is likely brought on by many different factors that work together, not any one cause.

To your good health,

tpsdave / Pixabay

Myths About Muscle Soreness After A Workout

When you put in a really tough workout there’s nothing to match the feeling of accomplishment you have… except perhaps the aches and pains of your body that next day. This is known as delayed onset muscle soreness, DOMS for short. This is muscle soreness that shows up six to eight hours after your workout, and peaks at 24 to 48 hours , and fading at 72 hours, though the timing and course will vary for each person.

Muscle soreness is more likely when you start a new thing, whether it’s an activity, a higher intensity or length, or if you’re just getting active after a long sedentary lifestyle. On the inside, your body is adapting to prepare your muscles to do that action again. As you go on, you build up and you won’t be as sore when you do the same activity. DOMS does appear to be the result of trauma to your muscle fibers, but this isn’t a definitive measure of damage to the muscles.

Although all types of muscle contractions can bring on soreness, what’s known as eccentric contraction (muscles lengthens as it contracts) is most often behind DOMS. Other activities like running down a hill, lowering weights or going down into a push up or squat are also likely to cause problems because of the higher load placed on muscles. There is even some suggestion that movement of the upper body brings more soreness than movement of the lower body.

Besides the muscle soreness, other symptoms of DOMS include:

- Reduced range of motion

- Joint stiffness

- Local swelling and tenderness

- Decreased muscle strength

You can help yourself avoid these symptoms by taking things slow with a new workout routine and giving your muscles time to get adjusted and recover themselves. Always do a good warm up and cool down as part of your routine.

Taking things one step further, here are five
myths
about DOMS, busted.

1. Lactic acid buildup causes DOMS – This “buildup” is a natural result of the metabolic process where your cells become more acidic. This makes your muscles feel as if they are burning. This isn’t caused by lactate, the lactate is a byproduct of the process and acts as a buffer to slow the rate at which cells become acidic.

2. You can’t have a “good” workout without DOMS – Soreness is poorly correlated to muscle adaption and growth according to research. Your symptoms are not a sign of how much better your workout is, or what great shape you’re in. If soreness persists after 3 days, you’ve done too much.

Continues below…


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Myths About Muscle Soreness After A Workout Continued…

3. Your fitness level has an impact on if you’ll get DOMS – Delayed onset muscle soreness can happen to anyone. Yes, you’ll feel less sore as your body gets used to being active and learns how to distribute the exercise across the muscle fibers. There’s also a genetic component to how sore we feel after being active.

4. Muscle damage from DOMS is bad for you - False. It appears that some amount of muscle trauma is needed to stimulate both protein production and the growth of muscle. As a muscle repairs itself, it gets larger and stronger so soreness isn’t as likely to happen next time. Here is the grain of truth behind the “no pain, no gain” myth.

5. Stretching before/after workouts is a good way to prevent/treat
DOMS
– not so according to a review of studies found that pre or post workout stretches didn’t cut the effects of DOMS is healthy subjects. If you have DOMS, a sports massage is a great way to ease the pain. You might also try contrast showers (alternate between hot and cold water), Epsom salt baths, foam rolling, upping your protein intake, omega-3 supplementation and lots of good quality sleep.

To your good health,

Anelka / Pixabay

The 200 Extra Calories You Could Avoid

Whether you struggle to find the time to cook a meal at home, or simply enjoy having another person cook and serve your food to you, there’s a calorie cost to dining out uncovered by a new study published by Public Health Nutrition. Turns out that eating at both the fast food place and full service establishments bring significant increases in energy, salt, sugar and saturated fat.

So why do so many of us eat out so much. It’s simple, meal prep and shopping take time, cooking is not easy for everyone and cleanup isn’t fun for anyone. Beyond our lack of time, prices at most grocery stores have been rising steadily, while restaurant meals haven’t gone up as much in price. When it’s more affordable to eat out, consumers will make this choice, hands down.

We also know that Americans are not, by nature, healthy eaters considering over a third of adults in the US are obese – that’s about 79 million of us. Eating out isn’t the sole culprit when it comes to why we’re all so heavy – portions sizes have increased; calorie-laden drinks are more popular than ever. Experts think we eat a third more calories than we did only 40 years ago; this includes 56% more fats and oils. Yikes.

The research team looked at data from more than 12,000 subjects aged 20 to 65 years old who had answered questions as part of the National Health and Nutrition Examination Survey about their eating habits on two different days. Almost 30% of the participants ate at a fast food place on both days. The first day 28% of the subjects dined at a full service place, 20% did so on the second day. The remainder of the subjects reported eating at home on both days.

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The 200 Extra Calories You Could Avoid Continued…

Those who ate in any type of restaurant were found to take in an added 200 calories a day on average than those who ate at home. The extra calories were responsible for almost 10% of total daily calorie intake. Black adults ate more calories than either white or Hispanics. Eating out impacted the high-income adults least, suggesting that they might order healthier, but typically more expensive, items
on the menus.

Also – when we eat out, we don’t cut calories during the day in anticipation. This makes our daily totals on those days higher than they should be.

Here are some smart tips for when you must eat at a restaurant, sit down or fast food…

- Order a half portion or child’s size.

- Get dressing or sauce on the side.

- Substitute healthier sides – carrots, apple slices, etc.

- Drink water instead of soda or a smoothie.

- Go for steamed, broiled, baked or grilled. No fried or sautéed, or things described as “crispy”, “rich” or ” au gratin”.

- Eat slowly, as it takes about 20 minutes for your brain to receive the message that you aren’t hungry any longer.

It would also be a smart idea to try making eating out more of the exception than the rule, though figures from 2012 show that we spend almost 4.5% of our pay on dining out, while our spending on groceries has remained flat over the same time. Going out to eat a meal takes out the work of planning, shopping, cooking and cleaning, but that comes at a cost, one that can add up over time.

To your good health,

niekverlaan / Pixabay

Which Is Healthier, Organic Or Conventionally Grown?

When it comes to which is better for you, some people swear by organically grown, while others stick to the conventionally grown foods; but is one really better for you than the other? Experts have produced rock solid scientific arguments for both sides, which make it tough to know what to do. The debate has provided lots of controversy in the scientific community even as a $30 billion dollar market for organically grown foods has come into being.

Organics are usually chosen for two reasons – health and nutritional superiority that comes as the result of a lack of synthetic pesticides used during their growth. This perception, known as the “health halo effect”, assumes that if a food is healthy in one way, it is healthy in all ways. That is a dangerous assumption and many experts have come to be skeptical of such claims in recent years.

The US Department of Agriculture has a definition, and a requirement about the organic nature of any item sold in the U.S. Organic foods tend to be more expensive because of the manual labor involved in growing t hem, the higher cost of fertilizer and crop rotation, as well as the rather significant costs in certifying any product as organic.

A meta analysis appearing in the British Journal of Nutrition, conducted just this year examined 343 different published studies that compared composition differences between organically and conventionally grown crops. The work was carried out by a team at Newcastle University and found organic fruits and veggies were up to 70% richer in some (but by no means all) key antioxidants, and far lower in harmful heavy metals and pesticide residue.

Challengers say the results are not conclusive, and point out flaws (including publication bias) and misleading conclusions in the study. In fact, there was also evidence that organic foods have lower concentrations of fiber and protein, higher concentrations of carbs, though the differences are small.

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Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

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Which Is Healthier, Organic Or Conventionally Grown? Continued…

Two other research projects (2009 in the UK; 2012 at Stanford), of similar size and scope, both found that there’s insufficient evidence of a difference in the nutrient content of organic as compared to conventionally grown. As you can see, the science is so divided it’s hard to know what to do.

You need to understand that organically grown does not mean pesticide free. It’s not that organically grown doesn’t use pesticides, they do, it’s the origin of the pesticides that are used that is the difference here. Organic farming uses pesticides that come from natural (plant or mineral) sources, not synthetic ones. Just because a chemical is “natural” does not necessarily mean it is safe or better than a synthetic – this is a misconception that is very dangerous for all of us, and an important point of distinction to keep in mind.

As a consumer, you need to make choices that are best for your own circumstances, lifestyle and overall goals. Now you can make those choices as a more informed buyer. In the end, eating more fruits and veggies, whether organically grown or not, is so important for your overall health and well-being. Put your efforts there, and wait for the science to sort itself out.

To your good health,

tpsdave / Pixabay

Beetroot Juice Boosts Aerobic Fitness For Swimmers

Beetroot juice doesn’t make many lists of superfoods, but it probably should as a result of its endurance boosting properties. Beets are naturally loaded with compounds known as nitrates that your body changes into nitric oxide and this helps both blood flow and blood pressure. A cup of raw beets brings you 58 calories and 13 grams of carbs, while a cup of beet juice is almost 100 calories and 25 grams of carbs, due to the way it is processed. Beyond nitrates, beets are fantastic natural sources of folate, potassium, fiber, vitamin C and antioxidants.

Cooked beets do not give you the same quality of nitrates since the cooking process impacts the amounts of these compounds that reach you. While most times eating the whole food is the best way to get the nutrients, in this case, you’re better off drinking the juice for it’s impact on blood pressure and endurance in your workouts.

A glass of beetroot juice each day may also improve the aerobic fitness of those who swim according to a new study conducted by experts from the University of Cagliari in Italy. This work supports the nutrition potential of beetroot that’s been reported for activities like walking, running and cycling over the last few years. This latest work is the first to examine the effects of beetroot juice supplements on swimming, finding a marked benefit to performance.

A few years age in the UK, scientists from the University of Exeter worked to test the idea that beetroot might impact performance, finding that the drink did improve stamina and allow people to workout for up to 16% longer. To conduct the current study the team recruited 14 master swimmers who took two swimming tests, one at the start of the study, the second after six days of consuming 500 mL a day of an organically grown beetroot juice.

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Beetroot Juice Boosts Aerobic Fitness For Swimmers Continued…

There was a significant increase in the workload at anaerobic threshold after the study period compared to the baseline control. What’s more, the aerobic energy cost was far reduced after the beetroot juice intake. No statistically significant effects were seen in oxygen uptake, carbon dioxide production or pulmonary ventilation. The effect is likely linked to the nitrate content of the juice itself as it may reduce oxygen uptake to an extent that can’t be matched by any other means. This makes exercise less tiring.

The team also found that, since the study was done on people who were moderately trained master athletes, it’s hard to say if the same effect would be seen in elite swimmers, or the general public. Nitrate capsules may also be helpful, though you should talk with your own healthcare team before you start taking any supplement.

If you drink a lot of the juice form of beets, be prepared for your urine and stools to look slightly reddish. This is normal and nothing to be concerned about. One to two cups of beetroot juice per day is usually enough. You can juice the beets yourself or buy a prepared bottle. If beetroot juice isn’t your thing, other good natural sources of nitrates are spinach, radishes, lettuce, celery and Chinese cabbage.

To your good health,

succo / Pixabay

Studies Show Probiotics Improve Blood Pressure

Interesting findings for those who have high blood pressure. Long-term probiotic intake may control this condition according to a research review that appears in Hypertension, the American Heart Association’s peer-reviewed journal. Probiotics are “good” bacteria that live in our digestive tract. The review examined a group of studies, all randomized, controlled trials on probiotic intake and blood pressure. The findings suggest that routine intake of probiotics as part of an overall healthy, active lifestyle appears to offer a moderate reduction in high blood pressure numbers and the ability to keep pressure at healthy levels.

The systematic review and meta analysis was conducted by a team from Griffith University and Gold Coast Health in Australia and included nine studies that looked at probiotic consumption and blood pressure in 549 subjects who had both normal and high blood pressure numbers, some had high cholesterol or metabolic syndrome and some were overweight or obese. The species of organisms and dose used and how long they were used varied by trial.

The probiotics in the studies came from yogurt, fermented and sour milk and probiotic cheese as well as from encapsulated supplements and rose hip drinks. The daily bacteria volume of 109 billion CFUs (colony-forming units) or more was shown to bring the best results. A probiotic that had multiple bacteria strains brought down blood pressure more effectively than did those with a single strain.

Also of note that 6 of the 9 studies examined had small numbers, 20-40 subjects in all. Some of the studies were short, only lasting three to nine weeks.

Probiotic intake was shown to bring down the systolic (top number) readings by an average 3.56; the diastolic (bottom) number by an average of 2.38 mm Hg. The positive impact on the numbers were best on those whose original blood pressure readings was equal or greater than 130/85, a level considered to be high normal by healthcare professionals. Using dairy as the source of probiotics was found to offer a better reduction in systolic and diastolic blood pressure than getting probiotics from other sources.

Continues below…


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Studies Show Probiotics Improve Blood Pressure Continued…

The reason for the positive effect on blood pressure may be the benefits to improving total cholesterol and LDL, cutting blood sugar and insulin resistance and assisting with regulation of the hormone system that manages blood pressure and the balance of fluids.

When it comes to high blood pressure there are some things doctors suggest you do to help keep your numbers in the healthy range. Stop smoking. Eat a healthy diet and cut out the salt. Stay within the recommended amounts of alcohol intake and be sure to get enough exercise every day. Follow whatever treatment guidelines your own healthcare team has given you and don’t ever stop taking a medication without talking to your doctor.

More work in the area of probiotics and blood pressure will need to be done, as the work to date has been small. Finding the most effective probiotic, and the right dose, as well as for how long these should be taken are all areas of future study.

To your good health,

PublicDomainPictures / Pixabay

What’s Behind Your Memory Loss

Memory loss affects everyone at some point. Sometimes this is occasional forgetfulness… where you put the keys, why you left a room or the date of an appointment. These types of lapses are very common. But when memory loss begins to cause problems in everyday life, you’ll want to get to the bottom of an issue that’s just as distressing to you as it is to those around you.

Here are the more common reasons behind memory loss in adults.

Medications, both prescription and over the counter can cause problems with your memory. Some known culprits include antidepressants, antihistamines, antianxiety meds, muscle relaxants, tranquilizers, sleeping pills and pain medications, especially
those given after a surgical procedure.

Alcohol, tobacco or drugs are linked to loss of memory. For a long time now, we all have known that too much alcohol can impact memory. Smoking hurts memory by cutting the amount of oxygen that gets to the brain – studies show that smokers have trouble with putting names and faces together. Illegal drugs change chemicals
in the brain that make it hard to bring memories to the surface.

Sleep deprivation leads to fatigue, and this interferes with the brain’s ability to consolidate and bring back information. Experts tell us that both the quality and quantity of sleep are vital to how well memory functions.

Depression and stress make it hard to pay attention, to focus and this can impact memory. Stress also gets in the way of concentrating, and the ability to remember suffers. Stress from an emotional trauma can also bring on memory loss.

Nutrient deficiency in vitamins like B1 and B12 can impact memory.

Head injury from a serious blow to the head (as the result of an accident or sports related injury) can hurt the brain and cause both short and log term loss of memory. As you heal the memory may return.

Continues below…


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WARNING: The truth about Moles, Warts and Skintags…

There are so many “scare” stories that it’s sometimes hard to know
what to believe. Which is why this is so timely…

Find out how you, too, can:

- Have freedom from the pain and irritation of your unsightly moles, warts, or skin tags

- Naturally REMOVE moles, warts, or skin tags at the root without any scarring

- Enjoy having clear skin, free from unsightly and painful moles,
warts or skin tags

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What’s Behind Your Memory Loss Continued…

Stroke happens when the blood supply to the brain is stopped due to a blockage or a leak in a vessel into the brain. Often the loss is to short-term memory,
while long term memories stay vivid and intact.

Dementia is the progressive loss of memory and other thinking areas that’s severe enough to interfere with daily life. There are many reasons for dementia (blood vessel disease, drug/alcohol abuse, damage to the brain), the one we all know is Alzheimer’s disease.

- Other reasons including an underactive (or overactive) thyroid gland, or an infection like HIV, tuberculosis or syphilis, known to affect the brain.

It is highly likely that your memory loss comes as the result of one of these causes. Only by working closely with your own healthcare team can you figure out what’s going on and get the support and early intervention you need. By doing this now, you are taking an active part in your own health and well being, today and in the future.

Some things that can help support a flagging memory are lists in the same place, written instructions/cautions, special appliance shutoff devices, frequent reminders and a good deal of support. Being patient and flexible, along with a healthy sense of humor will be important skills to master as you move forward.

To your good health,

PublicDomainPictures / Pixabay

10 Foods To Improve Your Mood

When it comes to what we eat, turns out that beyond the flavor and feel in your mouth, there are brain chemicals that impact the pleasure you get from eating. In fact, they get started before you pick up a fork or open a wrapper, your brain sends out dopamine in anticipation of enjoying good food. That anticipation of course, makes anything you eat more pleasurable.

Here are 10 foods that are naturally loaded with compounds shown to help improve your mood.

1. Clams have lots of vitamin B12 (low levels lead to depression) needed to make dopamine and serotonin. Even canned clams do the trick, as do other B12 rich foods like trout, salmon, beef, chicken, dairy and fortified cereals.

2. Walnuts/Flax are a combo that’s packed with alpha linolenic acid (ALA for short). Women who had the most ALA in their diet were less apt to be depressed. Low levels of ALA are linked to inflammation, and this to depression. Reduced ALA is also associated with lower levels of the chemical dopamine and serotonin, both tied to mood.

3. Coffee in the range of 2 to 3 cups a day has been shown to be linked to a 15% lower risk of depression, drinking as much as 5 cups/day brought up the reduction in risk to 20%. The caffeine in coffee works to up do9pamine and serotonin transmission in only 30 minutes.

4. Radishes offer a pleasing, healthy crunch that is also thought to stimulate the release of both dopamine and norepinephrine.

5. Oysters are a rich natural source of zinc, a substance shown to be effective in lifting depressed mood. Lower zinc levels have also been associated with anxiety.

6. Pomegranate has been shown in research to lower blood pressure as well as ease anxiety and depression in a study where subjects drank a glass a day for a two-week period.

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10 Foods To Improve Your Mood Continued…

7. Yogurt/Kefir offer cultured dairy products that help the natural population of probiotic organisms that live in your digestive tract. Since your digestive system and brain communicate regularly (via that vagus nerve) the increase in good bacteria sends a positive message to the brain.

8. Shiitake Mushrooms are loaded with selenium and magnesium, two substances that appear to have a positive, uplifting effect on mood.

9. Chocolate, the darker the better, has plenty of polyphenols that boost mood and offer a dose of calm and contentment according to research from 2013.

10. Apricots are loaded with B6, which has been shown to cut depression in those over 65. They also have antioxidants, beta-carotene, lutein and zeaxanthin, which in higher levels is linked to improvements in mood.

If you, or someone in your life is struggling with the mood disorder we call depression, know that this is a physical disorder, not a character flaw or sign of weakness. It is not something you can “just get over” when you wish. This condition changes the way you feel, how you think and act. You can have trouble handling everyday activities, and you might even feel as if life is not worth living. The good news, the thing to hang onto is that depression can be treated – most people who take this step feel so much better. You can too.

To your good health,

avantrend / Pixabay

Detox Health Emergency, The Bad and The Good…

Detoxing is much in the news. The benefits to vitality, weight loss and aging are spouted by celebrities and “gurus”, while at the same time research continues to point out the dangers of environmental toxins that are nearly unavoidable these days. Being rid of toxins seems like a smart choice as they are blamed for conditions like autoimmunity, autism, cancer, diabetes and dementia, even heart failure. Yet detox has some dangers (dehydration, blood sugar issues, deficiencies of potassium or sodium, diarrhea) you need to understand as well.

Think of it this way. If you dumped the contents of every drawer in your kitchen onto the floor, it would make a huge mess that would be hard to clean up. That’s what rapid detox does to the body – not a good thing. This is why to be safe, slow, careful, multi-step detox that focuses on long-term goals is best.

It seems that many bodies aren’t equipped to handle the sudden release of toxins from where they’ve been stored. This sets you up for doing harm; your natural detoxing systems are overloaded, they can’t keep up with the amount of substances that have appeared – heavy metals, pesticides and more – in the bloodstream and digestive tract. Anything in the GI tract that gets metabolized back into the body can then do harm to key organs.

There are safe, effective ways to be rid of pollutants, and keep them from re-accumulating in the body. Spring, summer and the fall are all excellent times to begin a gentle detox program. The reason these seasons are good choices is because there are an abundance of fresh veggies and fruits, and warmer weather and longer days keep us naturally more active, and sweating, which is a key part of natural detoxing.

If you begin a detox program, understand that you’re making a serious, long-term commitment. The first step will likely be to adopt a diet that is full of anti-inflammatory and alkalizing foods. These include green veggies, herbs, cruciferous, sulfur rich veggies (broccoli, cabbage, kale) as well as low sugar fruits, sprouted legumes and sea veggies. You’ll want to avoid processed foods, sugars, excess salt and trans fats, artificial ingredients of all types as well as factory farmed meats and nonorganic produce. You must limit (or eliminate) red meat, dairy and gluten.

Continues below…


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Detox Health Emergency, The Bad and The Good Continued…

The next phase involves supplementation with natural therapeutic ingredients (one being modified citrus pectin) that work to clean the circulation and GI tract. When used with diet for one to three weeks these substances help to remove toxins from the blood and GI tract, and get the system ready for deeper cleansing at the organ and tissue level. Targeted nutrients and herbs do the work here.

Safe detoxing is a natural, multi step process that helps keep you from experiencing the detox symptoms, while also giving you energy and antioxidant protection.

It’s also important to remember that detox calls for movement, in order to move those accumulated toxins out of the body. Being active is important because it promotes circulation and helps to keep the lymphatic system clear – you sweat out the toxins. Regular workouts are a way to ensure cells keep getting the nutrients they need while removing waste they don’t.

To your good health,

mojzagrebinfo / Pixabay

Why You Need To Stay Away From The Scale

Here’s an unusual tip in the weight watching world – don’t weight yourself a lot, and never, ever on a Monday. Think about what you do on your weekends and you’ll see immediately why this approach makes some good sense. You have more time; you eat out, or splurge more – setting you up for a big disappointment when you step on the scale that Monday morning.

What’s more, experts know that body weight can actually fluctuate
4 pounds in one day
. With this in mind, it hardly makes sense to jump on the scale on a daily basis. The readings you get will just be picking up on natural variations of body weight, and not the results of your weight loss efforts. If you must check in regularly on your weight, try once a week instead. Do your weigh-in at the same time, with the same level of hydration and dressed in similar clothing.

Research out of Cornell University, published in January 2014, finds that your weight is usually at its highest point after the weekends, late Sunday night or early Monday morning. Participants in the study who lost weight and kept it off were those who focused on healthy eating habits all week long, and were very strict about making up for weekend splurges afterwards.

It’s no secret that weekends are a real challenge to many trying to lose weight. As a rule, all of us tend to be less consistent with all kinds of things including the basics of sleeping, eating and exercising. So what can you do? Give yourself a break, allow for short-term splurges… accept them and move on. Return to your healthy habits right away.

There’s nothing to be gained by berating yourself about last weekend’s splurges, you can’t go back and change them now. What you can do is control how you behave going forward. One promise you can make (and keep) to yourself is to get on the scale less often. In fact, you might want to avoid the scale until you truly feel your body weight has moved in a negative direction – your clothing is looser than it’s ever been, or multiple people are commenting that you seem to have lost weight.

Continues below…


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Why You Need To Stay Away From The Scale Continued…

The best day to hop on the scale, if you insist on doing so, is Friday. This is beneficial in two ways; first it has you practicing good, healthy living choices for many days in a row under real living conditions and stressors.

Second, the positive number is a reward those habits as you go into a time experts know to be especially challenging. The boost you get may help you choose healthier options, control potion sizes or perhaps even resist temptation altogether.

The surprising thing is, there’s no real reason to weigh in all that often. Instead, focus on the habits you are working to build during the week. Be diligent and stay consistent, working with the rhythms of your hunger patterns. Pay close attention to your healthy behaviors and acknowledge how far you’ve come, how good you are feeling.

In fact, there’s actually a good deal of evidence that we need to shift our ideas about weight management. What appears to separate those who succeed at weight management from those who don’t isn’t how much more they gain every weekend, it’s how much they lose during the week. Something to think about.

To your good health,

Lose Weight, Live Longer and Enhance Your Health…