health and Beauty 4Ever

Healthy Eating 101 by LifeExtension

2013-05-21T14:04:00.000-05:00

Healthy Eating 101

Maylin Rodriguez-Paez, RN

We get asked a lot of questions about what to eat on a daily basis. Unfortunately, many of the people we speak to admit they don’t have even the slightest of a clue.

Well, if this in any way resembles how you feel, then this blog’s for you.

These days, things aren’t so simple. There are diets everywhere coming from every angle. You’ve got your paleos, vegans, and even your primals. So what’s a health-minded boy or girl to do?

Well, here are a few pointers, just to get you grounded a bit.

And for all of the experienced health foodies out there – yes, this post may just be too basic for you. If so, please consider sharing it with someone who may benefit!

Eat Foods that are Low Glycemic

Sounds complicated? Not really. Low glycemic just means low sugar.

Diabetics are taught to eat this way and simply put, we think a lot of people would be better off if they ate like this too. High-sugar diets can cause all sorts of serious health problems … not to mention, they're not at all “waist-friendly.”

All you have to do is pick foods that will have a minimal impact on your blood sugar levels. Avoid processed grains, starchy vegetables, and fruit juices. And pair your carbs with protein, fat, or fiber to minimize blood sugar spikes.

If you’re curious, there are also nutrients that can help to lower blood sugar levels. These include cinnamon¹ and green coffee extract.² You can take these with your meals for additional glucose support.

Eat Foods that are Low Inflammatory

Inflammation is a major cause of disease, and many of the foods Americans eat are inflammatory in nature. These include dairy, poultry, and red meats.

Now we’re not advocating that people avoid dairy and animal products altogether — although we’re pretty sure that many of you do and are healthy. All that we’re saying is that if you do eat animal products, go easy on the portions.

Lighten your portions and focus more on seafood and plant-based foods where you can. Remember, seafood contains omega-3s which help to fight inflammation too!

Eat Plant Based Foods

The bulk of a healthy diet should come from fresh produce, and local is even better. Fruits are great, but please don’t go crazy with the smoothies and home-made juices. At times, these can pack way too much sugar. It’s best to eat fruit fresh and whole.

If you’re wondering what veggies and fruits to eat, go for the deep colors. That’s where you’ll find the best concentrations of antioxidants.

And make sure to eat a variety. You don’t have to eat carrots daily or spinach on a weekly basis. Rotate your foods and eat the rainbow to reap the most health benefits.

Also don’t forget about nuts and beans. They’re really good for you too.

Eat Minimally Processed Foods

This seems like common sense, but it really isn’t. Many people will buy organic packaged foods, and think they’re eating healthy just because they got it at a health food store. This is dead wrong.

When food is processed, it removes important vitamins, minerals, and even fiber … not to mention that high temperatures may produce cancer-causing chemicals in the food.

And let’s not forget all the chemicals found in the packaged materials to begin with. Do you really want to eat your soup with a serving of BPA?

So, if you want to play it super smart, you’re way better off preparing your own meals. We know this may sound dreadful to some of you, but you don’t really have to cook up a storm. Preparing salads and basic soups are often good enough!

The Bottom Line

There’s no such thing as a perfect diet, and eating healthy can and should be simple. That being said, the tips above are a great starting point for finding your own way.

So what works best for you? Please share your take in the comments!

References

FASEB J. 2010; 24:722.1.
Effect of Green Coffee Bean Extract (GCE), High in Chlorogenic Acids, on Glucose Metabolism. To be presented at the 29th Annual Scientific Meeting of The Obesity Society, October 2011: Poster Number: 45-LB-P, Assigned Poster Category: Single Dietary Component/Gut/Lifestyle

Paleo Breakfast Tostada

2013-05-21T11:53:00.002-05:00

Breakfast Tostada on Zucchini Tortilla

by our friend staceylou from http://www.beautyandthefoodie.com/egg-and-zucchini-breakfast-toastada/

Ingredients

ZUCCHINI TORTILLA INGREDIENTS: 1 medium to large Zucchini, cut in large chunks. 2 to 3 cloves Garlic, minced. ½ Tsp Chipotle pepper powder ( or chili powder). Dash Sea Salt* optional. 2Tsp Flax Meal * optional. 1 Tbsp Coconut Flour. 1 Egg, beaten.
BREAKFAST TOSTADA INGREDIENTS: 2 Zucchini Tortillas. 2 Eggs. 2 Slices of Bacon , nitrate free, cooked and crumbled. ½ of an Avocado, sliced. 1 to 2 Tbsp salsa or hot sauce, to taste. 1 Tbsp Cilantro, chopped. 1 to 2 Tbsp grated cheese* optional, can omit for dairy free.

Cooking Steps

Preheat oven to 400 F, and line a baking sheet with parchment paper.
Put zucchini and garlic cloves in food processor or blender, and process till chopped into fine pieces ( or could grate zucchini with grater).

Place zucchini garlic mixture into a cheese cloth ( fine weave towel) or layered paper towel, and squeeze out as much water into sink as you can.
Transfer mixture to a mixing bowl, and mix all remaining ingredients.
Mix until a little thicker ( it won’ be like dough , more like a batter ).
Spoon batter onto parchment paper, using back of spoon to spread into a circle.
Don’t make too thin, you shouldn’t see any paper.
Slide back of spoon around outer rim of tortilla to make even edges.

Bake in oven for 10 to 12 minutes, then take out and put another sheet of parchment paper on top and pick up both pieces with tortilla between and flip over and put back onto sheet, then slowly peel off parchment paper on top of tortilla. at this point, you could put back in oven to bake other side for 8 to 10 minutes and then place an already fried egg on top of it.

Or you could oil a fry pan and place tortilla in it and crack egg right on top. Then cover and cook on medium until egg is cooked as desired, could flip over and cook a little also.
Then top with bacon crumbles, avocado, salsa, cilantro, and optional cheese.
Serve.

Serves 2

25 minutes

ZWOW 69 CHALLENGE-ULTIMATE ABS & CARDIO

2013-05-21T08:34:00.000-05:00

ZWOW 69

2 ROUNDS

HIGH KNEES-75 REPS
GOBLET SQUATS-25 REPS
DIVE BOMBERS-25 REPS
PLANK PULLS-25 REPS

Help Fend Off Dementia

2013-05-21T07:24:00.004-05:00

Fish, Fruits and Veggies Help Fend Off Dementia

http://www.appforhealth.com/2013/05/fend-off-dementia/

Here’s ways to help you fend off dementia, based on the latest research findings.

Survey show that 85% of adults are concerned about losing their mental sharpness or developing dementia in old age…and for good reason. Statistics show that memory loss and dementia now impact half of all adults by age 85. If you think 85 is a long way off, consider that mild cognitive impairment is commonly seen in patients in their mid-40s and after age 65, your risk for dementia doubles every five years!

The good news is that several studies are finding that diet and lifestyle factors can reduce (or increase) your risk. Dementia is not a disease that just happens once you hit 75 or 80; it’s an accumulation of environmental exposures, poor diet, inactivity and other risk factors that build up over a lifetime. What you do throughout your life that will drastically impact your risk for dementia. Here’s what the research now suggests for reducing your risk when your a young or middle-aged adult.
1. Lose Weight if Overweight
This can’t be stressed enough. Being overweight increases your risk for dementia and it’s probably because it’s bad for your heart and vascular system. There is a strong heart:head correlation because each heartbeat pumps about 20% of the blood to your brain to deliver oxygen and other nutrients the brain needs to sustain itself. Therefore, anything that his harmful for your heart and circulation, like hypertension, high cholesterol or diabetes, is linked with increased risk for dementia. Maintaining a lean body mass and healthy arteries throughout life helps ensure that you don’t develop these other conditions that are essentially brain drains.

2. Eat a More Mediterranean-Style Diet
A Mediterranean diet has consistently been shown to reduce the risk for dementia and is often recommended for healthy aging. I recent study with more than 17,000 US adults with an average age of 64 found about a 20% reduction in risk for developing dementia over the four-year study among those whose diets where the most similar to a Mediterranean style of eating. A Mediterranean diet includes high quality fresh fruits and vegetables, nuts, legumes, whole grain unsweetened cereals, olive oil, fermented dairy products such as yogurt and natural cheese, and fresh fish as daily staples. Red meat is limited and eggs and sweets are also eaten less frequently. Enjoying a glass of red wine with a meal, however, is a daily part of the Mediterranean diet and lifestyle.
Here are the key elements of the Mediterranean diet:

Primarily plant-based foods including fruits and vegetables; beans; nuts and seeds; and whole grains
At least 2 servings a week of seafood but more is even better
Olive oil is used as primary fat in cooking
A glass or red wine is enjoyed with dinner
Limited added sugars and saturated fats

3. Consider Supplements
Another way to help fend off dementia is to take a supplement that provides specific nutrients that may play a role in preventing or delaying dementia may be recommended. Supplementation with antioxidants like vitamin C, E , folic acid, vitamin B12, plant phytonutrients and omega-3 fatty acids may help maintain memory and cognition. I also think all adults should consider a vitamin D supplement because most of us have sub-optimal levels of vitamin D in our bodies.
4. Get Active and Stay Active
Getting at least 30 minutes a day (45-1 hour is even better) at least 5 days a week is probably the most effective anti-aging tool we have. Not only does physical activity benefits the brain by delivering better blood flow and oxygen to the organ. But exercise also helps you maintain a lean physique and reduces the risk of osteoporosis and falls as we age. Since lack of mobility is directly linked to muscular strength in old age, the only way to avoid becoming sedentary and losing your independence is by not getting exercise throughout your life.
Julie Upton, MS, RD

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10 Foods That Have High Fructose Corn Syrup

2013-05-21T07:02:00.000-05:00

HFCS turns up in some very unexpected places, such as the products below. Read on to learn which foods in your cabinets may contain a surprising amount of HFCS.

1. Progresso Bread Crumbs (Plain): The package says the these bread crumbs will “inspire your passion for the art of cooking…” with “authentic Italian taste,” but you’d be hard pressed to find an “authentic” Italian dish that called for high fructose corn syrup.

2. Sunsweet Prunes: Referred to on the label as “the American Super Fruit,” there is no doubt that prunes are a healthy as well as a sweet-tasting natural product – and one you would least suspect would harbor an unnatural sweetener like HFCS.

3. French’s Flavor Infuser 10 Minute Marinade: High fructose corn syrup takes the honor of being the very first ingredient in this concoction, even before water and tomato paste.

4. Kraft Catalina Anything Dressing: With the claim that it’s “fat free” appearing on four places on the packaging, this product is apparently intended to be used on more than salad, as the name implies. It also has HFCS is listed as its second ingredient, right after tomato paste.

5. Kraft Miracle Whip: Kraft calls this popular dressing a “secret blend,” but if you read the label you’ll find that it includes HFCS.

6. Vlasic Bread & Butter Pickles: HFCS is the second ingredient, right after cucumbers – demonstrating how easy it is to make a sandwich with HFCS in every single ingredient and not even realize it!

7. Mott’s Original Applesauce: Here’s yet another supposedly good-for-you-food bearing a major brand name that’s been adulterated with this cheap and unnatural sweetener. Fortunately, organic unsweetened applesauce is easy to find and just about the same price.

8. Krusteaz Cranberry Orange Supreme Muffin Mix: How “supreme” could the muffins made from this mix be with HFCS in them?

9. Heinz 57 Sauce: While the label asserts it will “add zest to steak, chicken & pork,” a glance at the fine print says it will also add HFCS, which is the second ingredient in this sauce after tomato paste.

10. Campbell’s Healthy Request Vegetable Soup: Also masquerading as a “healthy” product while containing high fructose corn syrup is this new version of an old standard recipe, whose label claims that’s it’s “M’m! M’m! good…for your heart.”

Lower Back Pain Exercises

2013-05-19T09:26:00.000-05:00

Low Back Pain Exercise Guide

Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day 1 to 3 times a day during your early recovery. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program, which should be supervised by your therapist and orthopaedic surgeon.

Initial Exercise Program

Ankle Pumps

Lie on your back.
Move ankles up and down. Repeat 10 times.
Repeat 10 times.

Heel Slides

Lie on your back.
Slowly bend and straighten knee.
Repeat 10 times.

Abdominal Contraction

Lie on your back with knees bent and hands resting below ribs.
Tighten abdominal muscles to squeeze ribs down toward back.
Be sure not to hold breath.
Hold 5 seconds.
Relax.
Repeat 10 times.

Wall Squats

Stand with back leaning against wall.
Walk feet 12 inches in front of body.
Keep abdominal muscles tight while slowly bending both knees 45 degrees.
Hold 5 seconds.
Slowly return to upright position.
Repeat 10 times.

Heel Raises

Stand with weight even on both feet.
Slowly raise heels up and down.
Repeat 10 times.

Straight Leg Raises

Lie on your back with one leg straight and one knee bent.
Tighten abdominal muscles to stabilize low back.
Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds.
Lower leg slowly.
Repeat 10 times.

Top of page

Intermediate Exercise Program

Single Knee to Chest Stretch

Lie on your back with both knees bent.
Hold thigh behind knee and bring one knee up to chest.
Hold 20 seconds.
Relax.
Repeat 5 times on each side.

Hamstring Stretch

Lie on your back with legs bent.
Hold one thigh behind knee.
Slowly straighten knee until a stretch is felt in back of thigh.
Hold 20 seconds.
Relax.
Repeat 5 times on each side.

Lumbar Stabilization Exercises With Swiss Ball

Abdominal muscles must remain contracted during each exercise (see Abdominal Contraction). Perform each exercise for 60 seconds. The farther the ball is from your body, the harder the exercise.

Lying on Floor

Lie on your back with knees bent and calves resting on ball.
Slowly raise arm over head and lower arm, alternating right and left sides.
Slowly straighten one knee and relax, alternating right and left sides.
Slowly straighten one knee and raise opposite arm over head. Alternate opposite arms and legs.
Slowly "walk" ball forward and backward with legs.

Sitting on Ball

Sit on ball with hips and knees bent 90°and feet resting on floor.
Slowly raise arm over head and lower arm, alternating right and left sides.
Slowly raise and lower heel, alternating right and left sides.
Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.
Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

Standing

Stand with ball between your low back and wall.
Slowly bend knees 45 ° to 90 ° . Hold 5 seconds. Straighten knees.
Slowly bend knees 45 ° to 90 ° while raising both arms over head.

Lying on Ball

Lie on your stomach over ball
Slowly raise alternate arms over head.
Slowly raise alternate legs 2 to 4 inches from floor.
Combine 1 and 2, alternating opposite arms and legs.
Bend one knee. Slowly lift this leg up, alternating right and left legs.

NOTE: Be careful not to arch your low back!

Advanced Exercise Program

Hip Flexor Stretch

Lie on your back near edge of bed, holding knees to chest.
Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh.
Hold 20 seconds.
Relax.
Repeat 5 times on each side.

Piriformis Stretch

Lie on back with both knees bent.
Cross one leg on top of the other.
Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
Hold 20 seconds.
Relax.
Repeat 5 times each side.

Lumbar Stabilization Exercise With Swiss Ball

Lie on stomach over ball.
" Walk " hands out in front of ball until ball is under legs. Reverse to starting position.
" Walk " hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
" Walk " hands out in front of ball and slowly perform push-ups.

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Aerobic Exercises

Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise.

Stationary bike for 20 to 30 minutes.
Treadmill for 20 to 30 minute

Berries and Cream

2013-05-19T08:17:00.001-05:00

Ingredients:
1 cup mixed berries of your choice (I frequently mix blackberries, blueberries, and raspberries)
1 can coconut milk

Directions
Place the can of coconut milk in the fridge overnight, or at least 4 hours.
Gently open the can, and scoop the heavy cream that has risen to the top into a container. You’ll only need a tablespoon at a time of this, so store it covered in the fridge. You can use the coconut water that’s left over for shakes and other things.
Wash your berries and serve with a tablespoon of coconut cream.You can mix in a teaspoon of RAW honey if you’ like it a little sweeter.
Enjoy!

Taco Salad w/Cilantro Dressing option Paleo

2013-05-19T08:09:00.002-05:00

Recipe for Two: Taco Salad with Creamy Cilantro Dressing Recipes from The Kitchn

Taco Salad with Creamy Cilantro Dressing

Serves 2
For the dressing (makes about 3/4 cup):1 cup loosely packed cilantro, washed, stems removed, and roughly chopped (about 3/4 bunch)
1/2 cup organic sour cream or cashew cream
2 tablespoons fresh lime juice (about 1/2 lime)
1 clove garlic
1/2 cup olive oil
2 teaspoons sherry vinegar
1/2 teaspoon kosher salt
A few grinds of freshly-ground black pepper
Water, to thin

For the salad:2 1/4 cups shredded romaine lettuce
1/3 cup cherry tomatoes, sliced in half
1/2 cup cooked and cooled quiona, optional
1/2 cup black beans(optional) or cooked paleo taco meat(chicken,beef or pork)
1/4 cup shredded cheddar or pepper jack cheese
1/2 large avocado, diced
3 tablespoons sliced black olives
3 tablespoons finely-chopped green onions (from about 2 onions), light green and white parts only
1/2 cup crumbled tortilla chips (optional) or pepitas for Paleo

To make the dressing, puree all ingredients in a blender or food processor until well-combined and smooth. If the dressing seems thick, drizzle in water a tablespoon or two at a time with the blender running until thinned to the point where you like it. Taste and add additional salt and pepper if necessary.
To assemble salad, combine all the salad ingredients in a large bowl. Pour desired amount of dressing over the salad and toss well. Serve immediately.

Recipe Notes

The dressing recipe will yield about 3/4 cup, more than you’ll need to dress the salad. Refrigerate in an airtight container to use for future salads (or it’s great slathered on burgers or spooned onto omelettes)

Alferdo

2013-05-18T12:34:00.000-05:00

Note: Keep in mind that this sauce will need additional salt if served over plain pasta or steamed vegetables, as the flavor will get diluted. If you plan on adding another salt source, such as Parmesan cheese, the additional salt may not be necessary.

Creamy Cauliflower Alfredo (Dairy-free, Nut-free)

Author: Detoxinista.com

Prep time: 20 mins

Total time: 20 mins

Serves: 2-4

A creamy, dairy-free sauce that’s perfect over noodles or vegetables!

Ingredients

1 teaspoon coconut oil, or butter
2 cloves garlic, minced
12 ounces cauliflower florets
1 cup water
½ teaspoon fine Himalayan salt, or more to taste
black pepper, to taste

Instructions

Saute the minced garlic in the coconut oil or butter in a small saucepan over low heat. Allow to cook for a few minutes, until the garlic is tender and fragrant, but not browned.
Add the 1 cup of water to the saucepan, along with the cauliflower, and bring the water to a boil. (The water will not cover the cauliflower, and that’s okay.) Once the water is boiling, reduce the heat to a simmer and cover the pot for 8-10 minutes, until the cauliflower is fork-tender and very soft.
Transfer the entire contents of the saucepan into a blender or food processor, and season with salt and pepper. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids– the steam pressure can blow the lid off your blender!)
Season with additional salt and pepper, if desired, and serve hot.

Notes

Keep in mind that this sauce will need additional salt if served over plain pasta or steamed vegetables, as the flavor will get diluted. If you plan on adding another salt source, such as Parmesan cheese, the additional salt may not be necessary.

This sauce is delicious on its own, but it can be extra-tasty with a few add-ins. A few ideas are listed below, but feel free to get creative!
Optional Add-Ins:

A generous topping of freshly grated Pecorino Romano or Parmesan, for an authentic-tasting Alfredo sauce.
Sun-dried tomatoes and fresh spinach.
Sauteed mushrooms and roasted broccoli.
Nutritional yeast, for a dairy-free “cheesy” flavor.

Health Benefits of Bicarbonate of Soda by eHow

2013-05-17T07:51:00.001-05:00

By Chyrene Pendleton, eHow Contributor

Can you drink baking soda for health?

Bicarbonate of soda, better known as baking soda or sodium bicarbonate, has numerous uses--it's a cleaning agent, antacid, fire extinguisher and more. There also are interesting health benefits when you drink baking soda, which is alkaline, in water. Viruses and diseases such as colds, flu, cancer and even heart disease thrive in an acidic body, but cannot survive when your body is alkaline. The 2009 Journal of the American Society of Nephrology revealed a study of 134 patients with advanced kidney disease. Taking baking soda daily dramatically slowed down the progression of kidney disease, resulting in no need for dialysis.

Baking soda
Measuring spoons
Glass of water

Instructions

- 1
  
  To increase your body's pH, take 1/4 tsp. of baking soda dissolved in one-half glass of water on an empty stomach, once in the morning and again before bedtime. Acidity and alkalinity is measured by pH, which ranges from 0 to 14 with 7.0 being neutral; a pH above 7.0 is alkaline, and below 7.0 is acidic. Baking soda has the highest pH of 14. Create a healthy body by keeping your body's pH between 7.1 and 7.5.
- 2
  
  Drink the baking soda and water solution at the very beginning of cold or flu symptoms, such as a runny nose or sneezing, to help kill the viruses. Keep your body alkaline by increasing fresh fruits and vegetables in your diet.
- 3
  
  If you're an athlete, swallow sodium bicarbonate supplements with water to buffer lactic acid buildup and improve your exercise performance. Ingest 0.3 g of sodium bicarbonate per 2.2 lb. of body weight, one to two hours before the event, drinking plenty of water.
- 4
  
  Drink a glass of water with a half lemon or lime squeezed into it twice daily if you are unable to take baking soda and water. Lemons and limes are acidic but become alkaline in your body, raising your alkalinity almost as well as baking soda.

Read more: How to Drink Bicarbonate of Soda for Health | eHow http://www.ehow.com/how_5616960_drink-bicarbonate-soda-health.html#ixzz2TYOWAKT9
Test your saliva or urine pH levels inexpensively with litmus paper, the pink and blue strips you may remember from high school science class. Find them at drug stores or consider purchasing pH devices.

Do not take baking powder--baking powder is not the same thing as baking soda or bicarbonate of soda. Baking powder contains some baking soda and other ingredients such as aluminum, which is harmful to your body.

Avoid drinking anything with bicarbonate of soda if you're on a sodium-restricted diet or have high blood pressure, unless directed by your doctor.

Ask your doctor before taking baking soda if you're on prescription drugs.

Do not give baking soda with water to children younger than 5.

Do not take this baking soda/water solution if you're stomach is full from eating.

Check with your sports coach before taking sodium bicarbonate supplements before an event, to make sure it's acceptable.

200 Cardio Challenge

2013-05-17T06:53:00.003-05:00

Grilled Blasamic Chicken w/ Pesto

2013-05-17T06:53:00.001-05:00

Grilled Balsamic Chicken with Pesto
(adapted slightly from Eat, Live, Run's recipe on PBS)
-serves 2

2 boneless, skinless chicken breasts
1/2 cups balsamic vinegar
1/4 to 1/3 cup shredded fresh organic mozzarella cheese
2 Tablespoons of pesto, homemade or store-bought

Place chicken and balsamic vinegar in a large plastic bag. Seal bag tightly and place in fridge to marinate for one hour. (Don’t marinate this recipe overnight because over a long period of time, the acid in the vinegar may break down the chicken breast, forming a mushy texture.)

After chicken breasts have finished marinating, preheat grill (or prepare grill pan on the stove, or oven to 400 degrees F). Grill chicken breasts until cooked through, about 7-8 minutes per side (about 15-20 minutes total in oven). Remove chicken and place on a plate.

Turn broiler on high and top each chicken breast with mozzarella. Place chicken breasts on a foil-covered sheet tray and broil until until cheese melts and bubbles. Top each chicken breast with a dollop of pesto. Serve immediately with garlic bread and broccoli (what we did) and enjoy!

*http://bakingdomesticityallthingsmini.blogspot.com/2012/02/fast-friday-grilled-balsamic-chicken.html*

Citrus Glow Smoothie

2013-05-17T06:48:00.000-05:00

This Citrus Glow Smoothie is chocked full of nutrients. It is very high in vitamins A & C, high in dietary fiber, iron and potassium, a great source of calcium and so much more! Plus the citrus helps the body absorb the iron in the pumpkin seeds. The cucumber is oh-so-hydrating and great for your skin. Oh and don’t forget the amazing boost of plant-based protein!! Look at that, 9.5g of protein in one serving!
Ingredients:
Makes 1.5 litres (2 servings)

3 cups water
3 large oranges, peel removed and chopped
1/4 cup raw pumpkin seeds
1/2 cucumber, chopped
2-3 big handfuls spinach

Add all ingredients to the blender. Blend on low speed and gradually increase speed. Blend on high until smooth and frothy.

How to Manage Inflammation

2013-05-17T06:41:00.000-05:00

How to Manage Inflammation by Eating the Right Foods

By Michael A. Smith, MD

Chronic inflammation is the “common denominator” of age-related disease — including heart disease, many cancers, and Alzheimer's disease. Now you’re probably familiar with inflammation on the surface of your body as local redness, heat, swelling and pain. But what you may not know is this: Inflammation also happens on the inside of your body, and this is where it can be the most dangerous to your health.

Inflammation is characterized by an increased blood flow to an area of infection or injury. In this process, your blood carries white blood cells, nourishment and repair cells to the injury site to aid in recovery. But when inflammation persists, it can actually damage your body and cause illnesses.

So what causes chronic inflammation? Stress, lack of exercise, genetic predisposition, and exposure to toxins are all common culprits. However, there’s another major cause that’s often overlooked: the foods that you put into your body. Below, we’ll examine this in detail.

Americans Love Pro-Inflammatory Foods

The typical American diet is rich in animal protein, which is a source of Arachidonic acid — a polyunsaturated omega-6 fat that can increase inflammation. Arachidonic acid generates a number of potent inflammatory compounds, including the following:

Prostaglandins
Prostacyclins
Leukotrienes
Thromboxanes

It’s really important for people with inflammatory conditions to do everything they can to avoid increasing Arachidonic acid levels. Below is a short list of foods that anyone with an inflammatory condition should limit or even avoid entirely:

Red Meat – Especially fatty red meat
White Meat – Chicken, duck & wild fowl
Dairy – Any animal milk
Eggs – Avoid the yolk
Cheeses – Especially hard cheeses
Certain fish – Tilapia, catfish, yellowtail

Please note that a healthy diet usually contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation.

Unfortunately, the typical American diet tends to contain far more omega-6 fatty acids than omega-3 fatty acids.¹ Fixing this balance can go a long way toward easing inflammation.

What Foods are Anti-Inflammatory?

Fortunately, nature offers us plenty of foods that can help ease inflammation. Even better, these foods work without side effects while supplying us with essential vitamins and minerals that can boost our overall health.

The table below includes some natural foods and beverages that are known to ease inflammation:

Type of Food or Beverage	Food Source	Supporting Research
Omega-3 Fatty Acids	Oily fish like salmon, tuna, sardines, anchovies	Suppress multiple steps in the inflammatory process and limit the production of inflammatory cytokines.^2,3
Monounsaturated Fat-Oils	Olive oil, canola, walnut, grape seed oil	Olive oil, for instance, decreases C-reactive protein (CRP), a marker of inflammation.⁴
Seeds & Nuts	Flax seeds, pumpkin, walnuts	Flax seeds contains alpha-linolenic acid which has been shown to lower CRP.⁵
Whole Grains	Quinoa, bulgur wheat, barley, oats, rye	Lower CRP and are helpful in different types of arthritis.⁶
Dark Fruits	Tart cherries & dark berries	Tart cherry anthocyanins provide protection against pain and inflammation. The effect is actually comparable to that of the anti-inflammatory drug indomethacin.⁷
Green & black tea	Camellia sinensis	Black tea theaflavins, for instance, can help turn off specific genes in your DNA that express inflammatory cytokines.⁸
Seaweed	Brown kelp, wakame, arame	Seaweed is rich in fucoidan, a natural compound that reduces inflammation.⁹It’s also one of the key nutrients thought to be responsible for the exceptionally long lives of people living in Okinawa.¹⁰

Is Your Own Diet Pro-Inflammatory?

Want to measure up your own diet as it relates to inflammation? Try this: keep a food diary for 1 week. Create a table with 5 columns — meats, dairy, fruits, vegetables and grains. Place a checkmark in the appropriate column every time you eat a serving of food from that category. At the end of the week, simply tally your checkmarks to see where you land.

Here’s an example diary:

If you have more checkmarks to the left of the table, you’re eating what we’d consider to be a pro-inflammatory diet. If you have more checkmarks to the right, you’re eating an anti-inflammatory diet.

Please note: This table is not an exact science. It’s just a simple means of helping you assess your own diet!

How does your diet measure up in terms of inflammation? Have you ever considered this before? Let us know in the comments!

References

Nutr Hosp. 2011 Mar-Apr;26(2):323-9.
J Nutr Biochem. 2003 Sep;14(9):513–21.
Nutr Clin Pract. 2009 Aug-Sep;24(4):508-12.
Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):697-706.
Obes Surg. 2007 Mar;17(3):341-7.
J Nutr. 2010 Mar;140(3):587-94.
Behav Brain Res. 2004 Aug 12;153(1):181-8.
Crit Care Med. 2004 Oct;32(10):2097-103.
Immunol Cell Biol. 1994 Oct;72(5):367-74.
Asia Pac J Clin Nutr. 2001;10(2):159-64.

Why Juicing Works

2013-05-16T07:43:00.003-05:00

Why Juicing Works: A Cardiologist Explains

By Dr. Joel Kahn

Tonight my head is spinning like a centrifugal juicer after attending a lecture by Joe Cross, star of the documentary Fat Sick and Nearly Dead. The movie, which chronicles one man's journey to health through juicing, moved me a few years ago to purchase my first juicer. It began what is now a regular practice of making fresh green juice several times a week and purchasing fresh cold pressed juice around town regularly.

Joe's presentation on both using juicing as a method to "reboot" a sick body and mind and also as a supplement to an overall plant-based, whole foods diet was inspiring and medically very accurate. But why is it that juicing is an effective means of redirecting one's health—whether the goal is vitality, weight loss, or even disease reversal?

Cells in the body require nutrients (i.e. vitamins and minerals) to function optimally. Many of these are referred to as micronutrients, to distinguish them from the macronutrient classes of fats, carbohydrates and proteins. When cells receive adequate micronutrients, you feel energized and full. On the other hand, many foods provide calories from macronutrients, but are devoid of the essential micronutrients cells crave. These are calorie-dense, nutrition-poor foods and this characterizes most processed foods.

Let's look at a few more reasons why vegetables, legumes, seeds, and nuts are so powerful. They provide:

1. Fiber.

This is the indigestible portion of plants. Diets high in fiber are associated with lower risks of heart disease, colon cancer, diabetes, and obesity. In the Nurses Health Study, one of the longest-running studies of women's health, women who ate more fiber were more likely to live longer. There is fiber in broccoli, beans and other members of the vegetable and fruit families, but none will be found in bagels, burgers and almost all other processed foods.

2. Phytonutrients.

These are a family of chemicals found only in plants that often give the color to vegetables but also confer many health benefits. Many of these plant-based chemicals are anti-inflammatory and anti-cancer, such as the sulforphane found in broccoli. There are perhaps 10,000 of these health-promoting chemicals in the edible plant world. (You'll never find phytonutrients in a bagel.)

3. Antioxidants.

Many chemcials found in plants confer a resistance to the damage that can occur to the human body from oxygen and the process of metabolism. Just as rust can destroy metal, oxidation can lead to diseased arteries or brain cells, and contributes to diabetes and other conditions. Within plants are chemicals such as carotenoids, polyphenols, and flavonoids that are natural antioxidants.

4. Omega-3 fatty acids.

These essential fatty acids, including DHA and EPA, are taken into cell membranes and used for the internal workings and repair of cells throughout the body. While seafood can provide Omega-3 fatty acids, they're typically absent from other animal products. Flaxseeds, chia seeds, walnuts, hemp seeds, algae and soy are some of the plant-based foods rich in this nutrient class.

So .... how does this get us back to Joe Cross and juicing?

The USDA recommends five or more servings of vegetables and fruits daily while Canadian authorities set the bar higher, saying 10 servings a day is optimal.

In order to consistently ingest this large amount of plant-based material, we need to do some planning.

Some ideas to get your greens: preparing large salads, adding greens in soups, and blending smoothies with berries and greens for a power breakfast or a snack. Juicing is just one more tool you can use to build a plant-based nutrition program rich in phytochemicals, and it can make it easier to reach your goal of 5 to 10 servings a day of vegetables.

As Joe Cross said, "If you let people in white lab coats design your food, you'll see people in white coats to treat your disease."

Happy juicing!

Photo Credit: Shutterstock.com

350 Rep Brutal Challenge Workout-12 Minute Athlete

2013-05-16T07:14:00.001-05:00

350 Rep Brutal Challenge Workout

Workout equipment:

Workout type: Challenge

Time: ?

Timer setting: Stopwatch

Complete 5 rounds for time of:
10 Burpees
20 Air squats
10 Handstand push ups
30 Mountain climbers

Ranch Chicken and Dressing Recipe

2013-05-16T07:08:00.003-05:00

Ranch Seasoning or Dressing:

1 Tbsp dried parsley
1 tsp dried dill
1 tsp dried basil
1 tsp onion powder
1 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
1/2 tsp paprika
1/2 tsp ground mustard

Combine the parsley, dill, and basil in a spice grinder or mortar and pestle and grind to a powder. Combine the mixture with the rest of the ingredients. Makes about 4-5 Tbsp. To make Low Carb Ranch Dressing mix 2 Tbsp of Ranch seasoning with 1/3 cup mayonnaise and 1/4 cup of almond milk or heavy cream

4T Ranch Season
4 Chicken Breasts(I like bone and skin ) or chicken thighs and legs
Salt and Pepper

Take the chicken breasts and a T of season and sprinkle all over and under the skin.Do that with all 4.You might need more seasoning.Grill or Bake at 375 for about 40 - 45 minutes..Serve with a salad and the Ranch Dressing!!

Mood Booster Smoothie

2013-05-16T06:56:00.000-05:00

DIY Ranch Dressing

2013-05-16T06:54:00.000-05:00

Home Made Ranch Dressing: 1/3 cup dry buttermilk 2 Tbsp. dried parsley 1 1/2 tsp. dried dill weed 2 tsp. garlic powder 2 tsp. onion powder 2 tsp. dried onion flakes 1 tsp. ground black pepper 1 tsp. dried chives 1 tsp. salt Whisk together or pulse in food processor to make fine. Store for up to 3 months.

**To Make Dressing: 1 Tbsp. mix with 1/3 cup mayo and 1/3 cup milk. Greek yogurt can be substituted for mayo

DIY No More Icky Pans

2013-05-16T06:47:00.000-05:00

Make your pans SHINE!!! - 1 simple ingredient

(Thank You Jamie)Click on her link below to read her fabulous blog!

Want to know how I did it?

With this

Dr. Bronner's Magic Soap with tea tree!!

However I was running a little low.

But even with that itty bitty amount I was still able to shine one corner.

Just dump it on and start scrubbing.

It did take quite a bit of scrubbing but I think it was worth it.

Thank you to:

http://diyhshp.blogspot.co.uk/2012/04/make-your-pans-shine-1-simple.html

UPPER BODY 10 MINUTE WORKOUT-FIT SUGAR

2013-05-15T06:58:00.000-05:00

10 MINUTE

8-15 LB WEIGHTS

Green Superfood Soup

2013-05-15T06:53:00.004-05:00

Green [Superfood] Soup

What You’ll Need:

2 TBS. Olive Oil

2 Leeks (chopped)

4 Garlic Cloves (thinly sliced)

2 Celery Root bulbs (cubed)

8 C. Filtered Water

1 Turkey Drumstick

2 bunches of Broccolini

4 C. Spinach (baby or regular)

1 bunch of Swiss Chard

1 TBS. fresh Lemon Juice

2 TBS. Pine Nuts (toasted) optional

Scallions (to taste)

S&P (to taste)

METHOD

Heat olive oil in a large pot over medium heat. Add leeks, season with S&P. Cook for about 5 minutes. Add garlic and then cubed celery root. After about 2 minutes add filtered water and turkey drumstick. Bring to a bowl, reduce to simmer and allow broth to cook between 30-45 minutes. Remove drumstick (remove meat from bone, and chop into pieces, and add to individual soup bowls, or save for a different purpose.) Add broccolini and cook for 10 minutes. Add greens, and lemon juice and cook for another 5 minutes. Divide among bowls, season with freshly ground S&P, sliced scallions and toasted pine nuts.

Enjoy!

Beauty Tips For Beautiful Glowing Skin by detox

2013-05-15T06:43:00.000-05:00

Beauty Tips For Beautiful Glowing Skin

Posted by detox

We would all love to have the complexion of a Hollywood starlet and to have their budget to spend on the latest beauty products and spa treatments. But, if like me, you find yourself well below the movie star breadline, there are plenty of at-home beauty tips and treats for your skin to make you look and feel fantastic.

Getting the basics right is the first step to great looking skin. Look carefully at your skin and work out what type it is. Is it dry, oily, normal or a combination? Using the wrong kind of product for your skin can aggravate existing problems.

Look at your daily routine. Time might be short, but proper cleansing is essential for young looking skin. When you apply cleanser and moisturiser to your skin, throw in a quick facial massage to boost lymphatic drainage and get your skin glowing. It may not be a full on spa treatment, but two minutes of massaging in small circles and sweeping movements up your face will improve the quality of your skin. Something as simple as two spoons of baking soda mixed with one spoon of warm water makes a great cleanser, as do many natural oils, such as coconut and jojoba.

Always wear sunscreen, even if it isn’t a sunny day. Most daytime moisturisers will contain an SPF, but it may not be high enough for where you live, and will not last all day. The sun is the skin’s worst enemy. Not only does it make us scrunch up our faces, causing unsightly wrinkles, its rays damage the layers of our skin. This can lead to dark spots, premature aging and even skin cancer. There are no proper at home alternatives to sunscreen, other than avoiding the sun and wearing a hat, so investing in sunscreen is a must.

Treat your skin to a scrub and mask. First cleanse your face thoroughly to remove any dirt then gently exfoliate your skin. This should only be done once a week and the eye area should be avoided. Make a home-made scrub by combining 1tbsp of oats with 1tsp of lemon juice and 2 tsp. of yogurt. Rub gently into your skin then rinse. This can be used all over your body and as a mask by being left on for five minutes before rinsing. Perfect for when you are having a soak in the bath.

Once you are all squeaky clean, keep your skin hydrated by applying a home-made moisturiser. Use a base oil such as almond oil mixed with a few drops of a nourishing oil, like evening primrose oil, plus a few drops of your favourite essential oil; simple, effective and personal to you.

How To Eliminate Old Scars

2013-05-15T06:40:00.000-05:00

Natural, Safe, and Effective Ways to Lessen and Eliminate Old Scars

http://www.realfarmacy.com/natural-safe-and-effective-ways-to-lessen-and-eliminate-old-scars/

Instead of opting for cosmetic surgery or chemical peels, consider the following safer options:
* Flaxseed oil is a great way to fade scars. You can buy it at almost any health food store. It is also great for new scars, helping them heal faster and keeping them from becoming as noticeable. Rub the flaxseed oil on old and new scars a few times each day, including after you shower and again before going to bed.
* Virgin, unrefined hempseed oil used twice daily often results in improvement and fading within a few weeks
* Grapeseed extract, jojoba and almond oil are all effective scar treatments, especially when combined together.
* Apply vitamin K cream topically to scars. Depending on the severity of your scars and skin type, you may see results in as little as a couple of weeks to a couple of months when used twice d

Wilted Spinach Salad w/ Chicken & Honey Mustard Dressing

2013-05-15T06:38:00.002-05:00

Wilted Spinach Salad With Chicken and Honey Mustard Dressing

By The Nourished Kitchen

WebMD Recipe from Foodily.com

A wilted spinach salad, simple and nourishing, offers an excellent way to incorporate fresh greens onto your supper table. Heating the spinach very slightly, as in this wilted spinach salad recipe requires, provides a dual purpose: not only does it make the dish more suitable for cold days when fresh, raw greens can be unappealing, but it also helps to mitigate the effects of oxalic acid – an anti-nutrient naturally found in spinach and other greens.

Ingredients

4 slices
bacon
1/4 cup
prepared honey mustard dressing
4 cups
baby spinach, fresh
1 small
red onion, sliced into rounds
1 small
apple, sliced thin
1 cup
cooked chicken, chopped into bit-sized pieces
1/4 cup
raw honey
2 tablespoons
Dijon-style mustard
2 tablespoons
unrefined extra virgin olive oil
2 tablespoons
raw cider vinegar

Instructions

Fry four slices bacon over medium heat until crispy. Remove bacon from the pan, turn off the heat and gently stir ¼ cup honey mustard dressing into the rendered bacon grease. Set aside to cool slightly.
Toss remaining ingredients together, garnish with fried bacon and dress with the mixture of bacon grease and honey mustard dressing.
Prepare the honey mustard dressing by whisking together raw honey, Dijon-style mustard, unrefined extra virgin olive oil and raw cider vinegar. You can always substitute this dressing with a prepared dressing of your choice.

health and Beauty 4Ever

Healthy Eating 101 by LifeExtension

Healthy Eating 101

Maylin Rodriguez-Paez, RN

Eat Foods that are Low Glycemic

Eat Foods that are Low Inflammatory

Eat Plant Based Foods

Eat Minimally Processed Foods

The Bottom Line

References

Paleo Breakfast Tostada

Breakfast Tostada on Zucchini Tortilla

Ingredients

Cooking Steps

ZWOW 69 CHALLENGE-ULTIMATE ABS & CARDIO

Help Fend Off Dementia

Fish, Fruits and Veggies Help Fend Off Dementia

http://www.appforhealth.com/2013/05/fend-off-dementia/

10 Foods That Have High Fructose Corn Syrup

Lower Back Pain Exercises

Ankle Pumps

Heel Slides

Abdominal Contraction

Wall Squats

Heel Raises

Straight Leg Raises

Single Knee to Chest Stretch

Hamstring Stretch

Lumbar Stabilization Exercises With Swiss Ball

Lying on Floor

Sitting on Ball

Standing

Lying on Ball

Advanced Exercise Program

Hip Flexor Stretch

Piriformis Stretch

Lumbar Stabilization Exercise With Swiss Ball

Berries and Cream

Taco Salad w/Cilantro Dressing option Paleo

Recipe for Two: Taco Salad with Creamy Cilantro Dressing Recipes from The Kitchn

Taco Salad with Creamy Cilantro Dressing

Recipe Notes

Alferdo

Health Benefits of Bicarbonate of Soda by eHow

Instructions

200 Cardio Challenge

Grilled Blasamic Chicken w/ Pesto

Citrus Glow Smoothie

How to Manage Inflammation

How to Manage Inflammation by Eating the Right Foods

By Michael A. Smith, MD

Americans Love Pro-Inflammatory Foods

What Foods are Anti-Inflammatory?

Flax seeds contains alpha-linolenic acid which has been shown to lower CRP.5

Is Your Own Diet Pro-Inflammatory?

References

Why Juicing Works

350 Rep Brutal Challenge Workout-12 Minute Athlete

350 Rep Brutal Challenge Workout

Workout equipment:

Workout type: Challenge

Time: ?

Timer setting: Stopwatch

Ranch Chicken and Dressing Recipe

Mood Booster Smoothie

DIY Ranch Dressing

DIY No More Icky Pans

Make your pans SHINE!!! - 1 simple ingredient

(Thank You Jamie)Click on her link below to read her fabulous blog!

UPPER BODY 10 MINUTE WORKOUT-FIT SUGAR

Green Superfood Soup

Green [Superfood] Soup

Beauty Tips For Beautiful Glowing Skin by detox

Beauty Tips For Beautiful Glowing Skin

How To Eliminate Old Scars

Natural, Safe, and Effective Ways to Lessen and Eliminate Old Scars

Wilted Spinach Salad w/ Chicken & Honey Mustard Dressing

Wilted Spinach Salad With Chicken and Honey Mustard Dressing

Flax seeds contains alpha-linolenic acid which has been shown to lower CRP.⁵