Category Archives: Healthy Eating

Increase Immunity, Avoid Illness

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  1. Get enough sleep and manage stress. Sleep deprivation and stress overload increase the hormone cortisol, which suppresses immune function.
  2. Avoid tobacco.
  3. Drink less alcohol. Excessive consumption impairs the immune system.
  4. Eat plenty of vegetables, fruits, and also nuts and seeds, which will provide your body with the nutrients your immune system needs.
  5. Consider probiotics. Studies indicate supplements reduce the incidence of respiratory and gastrointestinal infections.  Fermented milk products have also been shown to reduce respiratory infections.
  6. Check your Vitamin D. Low vitamin D levels correlate with a greater risk of respiratory infection.
  7. Go for the garlic. Garlic is a broad-spectrum antimicrobial agent and immune booster. Because heat deactivates a key active ingredient, add it to foods just before serving.
  8. Take an Echinacea supplement. This is good to have on hand when any illness, esp. respiratory viruses overwhelm your defenses.
  9. Exercise.

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It is not always necessary to fall ill and then treat the illness. Increase immunity and create a ‘force shield’ to Stay Healthy. It’s simple.

 

 

Sleep Well to Eat Well

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Alena Hall
Research has linked too little sleep to a decrease in productivity, weaker immune system, and increased risk of heart disease, stroke and cancer. It also affects the ways we eat — in major ways and not for the better.
Here are five ways sleep deprivation could be negatively affecting your dietary health.

Sleeping less? You’re probably eating more.

A 2012 Mayo Clinic study  found that subjects who were sleep-deprived ended up eating an average of 549 extra calories each day (which could led to the gaining of one pound per week if the habit persisted).

You snack more often — especially late at night.

Sleep deprivation can lead to a decrease in physical activity and an increase in excessive snacking behavior, which typically leads to additional, unwanted weight gain.

You crave extra carbs and fatty foods.

overeating

We not only crave unhealthy, high-carbohydrate, and high-fat fat foods when we’re tired, but also fail to mentally register the consequences of such food choices over time. A single night of poor sleep can lead to increased cravings for fatty foods the following day.

Your disrupted sleep cycle will change your eating patterns (for the worse).

Late sleepers tend to experience a delay in their meals throughout the day, eating a late dinner and consuming more calories than average at that meal. And those late-eating habits prevent the body from drifting off to sleep the next night, perpetuating the cycles of sleep deprivation and poor eating habits.

You could be missing out on key nutrients.

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Just because you overeat when you’re sleep-deprived doesn’t mean you’re providing your body the nourishment it needs. In addition to over-consuming unhealthy foods, sleep-deprived subjects consumed half the fruit and vegetable servings of a normal sleeper, losing key nutrients from their overall diet. This can lead to vitamin and mineral deficiencies, which affect the regular functions of the body.

Sleep Well. And Stay Healthy.

Keep your Heart Healthy – in 4 Simple Steps

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doctor drawing a heart shape Heart disease is a top killer. But four out of five cases of heart disease don’t have to happen and you can take control of your heart health.Cardiologists at the Mayo Clinic have come up with a program they call the “Eat 5, Move 10, Sleep 8” program.

Eat at least five servings of fruits and vegetables daily. Preferably 9 to 13. These foods contain important phytonutrients that protect the heart. Plus, by eating these foods, you may eat fewer processed foods that can increase your heart disease risk.

Get some exercise every day. All you have to do to help your heart is move for an extra 10 minutes a day (although more exercise than that will help even more). The Mayo doctors point out that being sedentary is as bad for your health as smoking. They also urge everyone to do less sitting and more standing.

Get at least eight hours of sleep a night. Sufficient sleep is an absolute necessity for a healthy heart.

Make sure you take time to enjoy your life. Indulge in satisfying, joyful activities. A positive attitude helps your heart stay in top shape and is just as influential on your cardiovascular system as genetics and healthy habits.

Stay Healthy!

Adapted from Carl Lowe.

Brown Bread – Is It Really Healthy?

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bread

Did you know that one of the major contributors to a SLOW metabolism is the overconsumption of whole grains, even foods praised as being “high in fiber” such as:

1. 100% Whole Wheat or Brown Bread
2. Whole Grain Pasta
3. Bran flakes and other Wheat-based “Fiber” Cereals, and…
4. Whole Wheat Tortillas and Wraps

Despite having more fiber than their “white” counterparts, these 4 high-fiber foods destroy our blood sugar and give rapid rise to the fat-storing hormone insulin.  In fact, believe it or not, two slices of whole wheat bread raise blood sugar far higher than a can of sugar-sweetened soda or even a sugary candy bar.  This is because the wheat of today is nothing like the wheat of generations ago, having been genetically modified by the food industry, mutated, and exposed to  industrial toxins and radiation to force an unnatural higher yield at the expense of our health.

These harmful wheat products, although praised by food manufacturers as healthy for their fiber and “whole grain” content, are a major cause of the raging obesity epidemic today.  Even more, because they are so rapidly digested, these foods provide virtually no metabolic benefit during digestion. Even if the loaf claims to be ‘multigrain’. Because it usually is just a few grains of oats and seeds sprinkled on top, not really altering the nutritional profile.

In fact, often the ‘Brown Bread’ is nothing but white bread colored brown with molasses or, even worse, chemical colors!

On the other hand, protein boosts metabolism and burns up to 30% of the calories we eat just during the digestion process, not to mention the fat-burning hormonal benefits of eating less wheat and more protein.  So by swapping toxic wheat for fat-burning protein starting today, we can do wonders for our metabolism and our waistline to boot!

Be Informed. Be Healthy.

Dental Health – No More Cavities

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The Complete Guide to Perfect Teeth

We often don’t relate the health of our teeth to the health of our body, but the reality is, we build up hundreds of bacteria on our teeth and gums on a daily basis simply by what we eat and drink. By not caring for this regularly, infection can occur, causing your immune system to go to work and attack the infection.

Our diet plays a vital role in our overall health, especially our teeth and gums. Our mouth is the first contact we have with our food, so it’s important that we choose to eat clean, whole foods.

Carbohydrates are part of the problem. It’s really the type of carbohydrates we choose to eat, like cereal, bagels, cakes, candies, crackers, cookies pasta, bread; you get the idea. All the processed refined sugars and foods that strip us of essential vitamins and minerals like vitamin C, zinc and magnesium which are important for immunity and bone health.

Avoiding these types of food will have the greatest impact on dental health and overall health. It is believed that it is our ineffective diet, not bacteria, which is responsible for tooth decay. Because if it were due to bacteria, then why should only a few teeth be affected? Visit this website for further information on this topic.

So what should you eat to prevent cavities and have the most perfect teeth ever? Follow the dental diet, which consists of delicious, whole foods, such as:

  • Organic fruits and vegetables grown in mineral rich soils
  • Fresh or dried spices and herbs that contain anti-inflammatory and antibacterial properties, such as turmeric, cinnamon, thyme, clove and mint
  • High quality fats such as, ghee, coconut oil or grass fed butter. These contain higher amounts of vitamin K2, a fat soluble vitamin that is essential for strong bones and teeth
  • Pasture raised, grass fed meats and dairy which contain higher amounts on anti-inflammatory omega 3’s
  • Vitamin C rich foods help to maintain healthy gums.
  • Vitamin D is another fat-soluble vitamin that is important for strong bones and teeth
  • Spinach, kale, almonds and shrimp are great sources of calcium which is also needed for bone health
  • Consume phosphorus rich foods such as organic eggs, sunflower seeds, poultry, etc. Phosphorus helps to nourish the teeth and protect the roots.
  • Opt for mineral rich and quality carbohydrates such as pumpkin, plantain and berries, all of which contain fiber and high amounts of vitamin C.

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    Consuming the foods above and focusing on quality will ensure you supply your body with vital nutrients that not only protect your teeth, but help to prevent disease overall.

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    Here’s what your daily dental routine should look like:

  • Start with a salt rinse – grab a mason jar, fill it with warm water and drop in a chunk of Himalayan sea salt. Let it dissolve and viola! You’ve got yourself a simple homemade mouth rinse without any chemicals or alcohol.
  • Move on to tongue scraping – you can do this first thing when you wake up or after breakfast. Either way, get into the habit of doing it daily.
  • Brush
  • Floss – Carefully, deliberately and really focus on the gum line. Be gentle.

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    Oil pulling

    This is a great addition you can add to the 4 steps above. This age old remedy is helpful for whitening teeth and improving gum health by removing harmful bacteria.

    Here’s how you do it:

  • Start with 2 teaspoons a high quality coconut oil. Feel free to add any antibacterial oils to the coconut oil, such as clove or cinnamon.
  • Swish the oil around your mouth for a good 20 minutes. It may take time to work up to a full 20 minutes, but timing is key! To fully reap the benefits, fend off plaque and fight bacteria, a full 20 minutes will do the trick!
  • Spit the oil into the toilet or garbage bin. Do not swallow it as it does contain bacteria.
  • Rinse with your homemade sea salt rinse to get out any remaining oil
  • Brush your teeth as you regularly would.

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    Commit to these steps daily and ensure your diet is full of organic, whole foods and you’ll be on your way to the most perfect teeth ever!

    Be Healthy!