2/3 cup sugar

1/2 cup cider vinegar

6 whole cloves

6 allspice berries

1–2 small dried red chiles

1 bay leaf

2 tsp yellow mustard seed

1 tsp ground turmeric

1 tsp ground ginger

4 tsp salt

2 medium parsnips, peeled, cored and cut into sticks 2” long and ¼” thick

2 large carrots, peeled and cut into sticks 2” long and ¼” thick

1 medium yellow onion, thinly sliced

1–2 fresh jalapeños, thinly sliced

1. Combine water with sugar, vinegar, cloves, allspice, chiles, bay leaf, mustard seed, turmeric, ginger and salt in a large non-reactive saucepan over medium-high heat. Bring to a boil.
2. Add the parsnips, carrots and onion, and cook for about 5 minutes.
3. Turn off the heat and add the jalapeño.
4. Remove the vegetables from the hot brine and place in a 1-quart canning jar or a sealable food container. Set aside. Allow brine to cool.
5. When both the vegetables and brine are cool, pour the brine over the vegetables, seal the jar or container and place in the refrigerator for up to 2 weeks.

Reprinted with permission from Roots: The Complete Guide to the Underground Superfood (Sterling) by Stephanie Pedersen.

The post Parsnip-Carrot Pickle appeared first on Natures Plus YOU.

Beyond nurturing the standard potted plant, amateur horticulturists can satisfy their fix with vertical gardening—the process of growing plants upwards, usually on a wall—or building terrariums.

Vertical Gardens: Growing Upwards

In vertical gardening, plants are often housed in containers and hung on a vertical support. The process has opened up a world of possibilities for apartment and condominium dwellers, as well as homeowners and businesses without much land.

“Vertical gardening can have many advantages over horizontal gardening, and being ideal for small spaces is just one of them,” says Chris McLaughlin, author of Vertical Vegetable Gardening (Alpha). “It saves the gardener time, work and money; involves less or no weeds; and invites very few pests and diseases.”

Also known as pocket gardens, vertical gardens utilize pouches that are attached to a wall, trellis or other structure, such as the Woolly Pocket system. The pouches are then filled with soil or another growing medium. Watering the plants can be as simple as using a garden hose or installing an irrigation system, much like drip irrigation systems for in-ground gardens. With plants growing at eye level, vertical gardens can help people with mobility issues who cannot bend down to the ground to tend to plants.

A variety of plants can be grown in a vertical garden format, including houseplants, flowering annuals and perennials, succulents and even vegetables, fruit and herbs.

Terrariums: Works of Living Art

Like vertical gardens, terrariums use relatively little space, require minimal effort, help filter the air and can be visions of beauty. And like vertical gardens, terrariums cannot house plants with extensive root systems, though there are also plenty of options.

Terrariums date back to the 1860s, when Nathaniel Ward, a London physician, discovered that plants grew better in a confined environment than in what was then a city highly polluted from the rampant burning of coal. Now these tiny ecosystems are seeing a renewed popularity.

“People are starting to understand the mind-body connection of bringing the outdoors in,” says master gardener Alison Peck. “There’s been growing research about nature having a life-force energy. When you bring the outdoors in you attune yourself to nature’s magnificence.”

Terrariums require minimal care. “When you make a terrarium you create a microworld that creates its own natural water cycle producing its own moisture,” Peck says. “They pretty much take care of themselves.”

The shape of your glass container depends on your plants, Peck says. Leafy plants require more humidity, so you want a narrow top. Succulents have moisture in their leaves, so they need less humidity, and your container can have a wide opening.

Take care about where you place your terrariums. Leafy plants require only low to medium light, and direct sunlight can bake their roots.

Start with an inch-high layer of clean stone—you can dunk it in a mild bleach water solution so you don’t introduce insects or bacteria. Atop the stone sprinkle a little crushed charcoal, which will filter the air between the stones and keep it clean.

The next layer, Peck says, is sphagnum moss soaked in water, then squeezed out. “You want it to be wet but not dripping wet,” she says. The moss prevents the next layer—the soil—from falling into the stone. “If that drops down into the stone, you’re not getting the aeration on the bottom. Don’t skimp on the sphagnum; it’s all going to be mashed down with the soil anyway.”

Use at least an inch of plain potting soil, rather than soil that retains moisture or has fertilizer. “You never fertilize a terrarium,” Peck warns. “Terrariums are about static growth. You throw off the balance when you fertilize.” Tamp the soil down—Peck gives her students bamboo skewers with wine corks at the ends—to displace air from the soil. “You want the roots and soil to be comfortable with each other,” she says.

After setting your plants (and feel free to trim roots if they are long), add mulch to slow evaporation of moisture from the sphagnum. For leafy plants, use moss. For succulents, use stone or crushed shells.

For that itchy green thumb in winter, vertical gardens and terrariums are attractive options.

The post Creating a Space-Saver Indoor Garden appeared first on Natures Plus YOU.

The best way to protect your heart, besides not smoking, is through the time-tested duo of diet and exercise. That means getting at least 30 minutes of blood-pumping physical activity no less than five days a week, plus eating plenty of fresh produce, whole grains and lean protein.

Those also happen to be the foods that supply the nutrients shown below, all of which are available supplementally (in addition to herbs and other natural substances).†

NOTE: Always consult with your healthcare practitioner for help in designing a supplementation program, especially if you have a pre-existing condition.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

The post Natural Cardiac Aids appeared first on Natures Plus YOU.

Standing Forward Bend

Forward bends are a great way to stretch out your lower body while encouraging mental relaxation.

1. Start in Mountain Pose. Then place your hands on your hips and breathe in; as you exhale, fold forward from the hips (not the waist), trying to lengthen the front of your torso as much as possible—avoid rounding your shoulders.
2. If you can, bring your hands to the floor in front of or beside your feet. If you can’t, cross your forearms and hold your elbows. As you breathe, try to deepen the bend on each exhalation.
3. After anywhere from 30 seconds to a minute, place your hands on your thighs and come back up with a straight back while inhaling.

Child’s Pose

One of yoga’s classic resting poses, Child’s Pose is a good antidote for stress.

1. Kneel down and touch your big toes together. Then sit on your heels, moving your knees as wide as your hips. If you find this difficult, place a rolled-up blanket between the tops of your calves and the backs of your thighs.
2. Exhale and lay your torso between your thighs, trying to broaden your lower back and to lengthen your spine up through your neck.
3. Lay your hands on the floor beside you, palms up, allowing the shoulders to open, for anywhere from 30 seconds to 2 or 3 minutes.

Legs Up the Wall

This pose is as simple as it sounds—once you actually get into position.

1. Place a yoga mat or folded blanket against a wall, and sit on it with either hip as close to the wall as possible.
2. Take a breath, and as you exhale, smoothly move your legs up the wall, turning to lie perpendicular to the wall with your shoulders firmly rooted to the ground. It may take a few tries—don’t get discouraged.
3. Soften the throat by gently lifting the base of your skull away from the back of the neck. Use a small neck support (a rolled-up hand towel is fine) if you need to.
4. Place your arms at your sides, palms facing up. Stay in this position for 5–15 minutes.
5. Be careful to not twist your spine as you come out of the pose.

Reclining Bound Angle

This pose can be performed with a yoga bolster, a large cushion especially designed for yoga, propped up on blocks, with additional blocks used to prop up your knees. If using a substitute, be sure your back is fully supported.

1. Sit upright, directly on top of your sitting bones, and lengthen your torso with an even pelvis (not tipping in or out).
2. Draw your feet inwards, placing the soles together and allowing your knees to fall to the sides. Draw the shoulder blades together to open your chest.
3. Exhale and lower your back to the floor, leaning on your hands and then forearms for support. Be sure to completely release the lower back.
4. Lay your arms at your sides at a 45° angle, palms facing up. Stay in the pose for 1–5 minutes, then use your hands to press your thighs together before rolling onto your side to come up.

Savasana

Every yogi/yogini’s favorite pose. You can go into Savasana on your mat or get into bed first—see which brings you more relaxation.

1. Lay down with your legs extended and back firmly sinking into the mat. Place a support under your neck if you need it, and cover yourself with a blanket if needed to avoid becoming chilled.
2. Place your arms at your sides, palms facing upwards. Then soften your face, allowing the tongue to rest comfortably in the mouth, and either turn your gaze downward or close your eyes.
3. Stay in the pose for anywhere from 10 to 15 minutes.

The post What Yoga Poses Are Good for Sleep? appeared first on Natures Plus YOU.

Awesome Apple Chia Salad

This healthy take on coleslaw features three superfoods. Apples contain not only cholesterol-combating soluble fiber but also healthful polyphenols; chia seeds also provide fiber in addition to protein, healthy fats and crucial minerals; and broccoli provides sulforaphane, a compound that has shown plaque-fighting capacities.†

1–2 Granny Smith apples (enough to make 1/2 cup when chopped)

1–2 Gala apples (enough to make 1/2 cup)

2⁄3 cup shredded broccoli slaw*

1⁄2 cup sliced carrot

2 tbsp nonfat sour cream

1 tsp dry chia seeds

1 tbsp frozen apple juice concentrate (thawed)

1 tsp lemon juice

1 tsp sugar or 1/2 tsp stevia

1. Chop the apples into bite-sized pieces. Place the apple pieces, broccoli slaw and carrot slices in a large bowl.
2. In a small bowl, combine the remaining ingredients. Stir or whisk to thoroughly mix, then pour over the contents of the large bowl. Stir to coat all the pieces thoroughly. Stir again and the seeds will cling to the dressing and begin to gel.

*Broccoli slaw is available bagged in the produce section. If you can’t find it, substitute 1/3 cup each shredded red and green cabbage.

Yield: 6 servings

Reprinted from The Chia Seed Cookbook by MySeeds Chia Test Kitchen (Skyhorse Publishing)

Download Recipe

Tomato-Brown Rice Pilaf

The garlic in this recipe is famous for its effects on heart health, as is the fiber found in brown rice. But you may not know that the lycopene found in tomatoes also does its part by helping to fight cell-damaging free radicals.†

1 tbsp olive oil

1 tsp dried oregano

1/2 cup chopped onion

3 cloves garlic, chopped

1 cup brown basmati rice, rinsed and drained

1 cup coarsely chopped fresh tomato

3 cups chicken broth*

1/2 tsp salt

1/2 tsp freshly ground black pepper

* For sodium-restricted diets: Use low-sodium or sodium-free broth, eliminate the added salt and increase the oregano by 1/4 tsp.

1. Heat oil, oregano, onion and garlic in a skillet over medium heat and cook, uncovered, stirring until the edges on the onion begin to brown. Add rice and tomato; stir until rice is covered with onion mixture.
2. Add broth, raise heat to high and stir a few times more. When the liquid begins to boil, reduce heat to a simmer and cover. Cook undisturbed for 45 minutes or until all the liquid has been absorbed. Sprinkle with salt and pepper. Fluff with a fork before serving.

Yield: 4 servings

Reprinted with permission from The Too Many Tomatoes Cookbook by Brian Yarvin (The Countryman Press)

Download Recipe

Cherry-Stuffed Grilled Chicken

The cherries are the nutritional stars of this recipe, rich in healthful plant compounds and offering copper, manganese and potassium as well as vitamin C.

1 1/2 cups pitted and coarsely chopped sweet cherries

1/4 cup chopped onion

1 tsp chopped fresh sage

1/2 tsp salt

1/2 tsp chopped fresh thyme

4 skinless chicken breast halves (4–6 oz each)

3 tbsp olive oil

2 tbsp white wine vinegar

1 1/2 tsp garlic salt

1/2 tsp coarsely ground pepper

1. Combine cherries, onion, sage, salt and thyme; mix well.
2. Cut a pocket on the thicker side of each chicken breast; sprinkle lightly with salt if desired. Stuff 1/4 of cherry mixture into each pocket; close openings with metal skewers or wooden picks.
3. Combine oil, vinegar, garlic salt and pepper; mix well. Marinate stuffed chicken breasts 1/2 hour in refrigerator.
4. Broil or grill chicken breasts, brushing with marinade within first 3 minutes, until fully cooked and juices run clear when sliced.

Yield: 4 servings

Download Recipe

Reprinted with permission from Northwest Cherry Growers

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

The post 3 Recipes for Heart Health appeared first on Natures Plus YOU.

After all, countries that border the Mediterranean Sea—whose cuisines are held in high esteem by most public health authorities—are known for favoring wine as the dinner beverage of choice. And red wine is famous for containing substances linked to cardiovascular well-being.†

For the most part, the only differences most wine lovers have considered crucial are those between different wine varieties: Chardonnay versus Merlot, Riesling versus Zinfandel. But now those choices have expanded beyond what varieties of grapes are grown to how they are grown.

Many wineries now feature organic vintages, those grown without artificial pesticides or fertilizers. And now along with organic varieties, sustainable and biodynamic wines have expanded sipping options for consumers with a conscience.

Here’s a rundown of these winemaking techniques. But first, let’s look at what difference, if any, organic wine represents in terms of human health.

The Benefits of Going Organic?

Does drinking organic wine confer any benefits? That depends on whom you ask.

While noting the environmental advantages of organic practices, Wine Spectator, one of the best-known magazines in the industry, says that “existing research does not indicate any advantage for organic grape-growing” in terms of health benefits for those who drink wine.

Part of the concern regarding conventional winemaking is the use of sulfites as preservatives; Wine Spectator says sulfites “are a problem for only a very small percentage of the population.” The publication also cites a French study of wine samples that “did not have detectable levels of pesticides or other chemical residues.”

Other sources, however, do advocate for health advantages in drinking organic wine.

The wine retailer Vinebox.com notes that additives used in conventional winemaking also include coloring and flavoring agents. It claims that organic wine “is most often the best expression of both the grape and also the terroir, the land and environment in which it is grown.”

Vinebox.com adds that “organic wine grapes are much healthier and therefore produce heartier skins and higher concentrations of all those good-for-you anthocyanins and antioxidants, including cardio-friendly resveratrol.”

Those are the substances that gave red wine its healthy reputation in the first place. In addition to cardiac well-being, wine has been linked to better brain, eye and gut health, among other advantages.†

The Organic Wine Revolution

Unlike conventional wines, certified organic wines are chemical free, and are made from organic grapes grown without herbicides or pesticides.

Just like any other organic food or beverage producer, organic winemakers need to meet government standards that vary from country to country.

“If you are organically certified, you cannot use any synthetic chemical products, chemical herbicides or artificial fertilizers in the vineyard,” says Britt Karlsson, co-publisher of the online BKWine Magazine and co-author of Biodynamic, Organic and Natural Winemaking: Sustainable Viticulture and Viniculture (Floris Books). “You can, however, use copper and sulfur to protect your vines against fungus diseases. You are also not allowed to use any genetically modified products.”

Instead of producing organic wine, some wineries instead choose to use certified organic grapes while still adding preservatives and other chemicals to the wine. In this case, the wines can “still be certified but in another category, such as ‘wine made by at least 70% organic grapes,’” Karlsson says. “And you may not put the USDA logo on your label.”

Up until about a decade ago, organic wines had a reputation for…well, not tasting very good.

“They had a limited shelf life,” says wine expert Sandra Taylor, author of The Business of Sustainable Wine (Board and Bench). She notes that except for using preservatives, “there was not a lot of research about how to improve shelf-life at that time.”

That reputation stuck even after well-known producers converted to organic viticulture, explains Karlsson.

“People were skeptical of organic wines, considered the organic producers to be hippies and didn’t realize that organic wines are like any other wines: There are bad ones and there are good ones,” Karlsson says. “It has mostly changed now. Now it’s trendy.”

As for flavor, Karlsson says that organic wines don’t taste different than standard ones. “The way the winemaker works in the vineyard doesn’t affect the taste of the wine,” she explains.

Producing Wine Sustainably

Wines may also be certified sustainable, which means that the winemaker follows sustainability guidelines that are dictated by an association within the industry. For example, in California, the California Sustainable Winegrowing Alliance has determined a list of guidelines that wineries need to follow for the certification process.

“Certified sustainable is becoming the predominant way that wine is being produced responsibly,” says Taylor, creator of discoversustainablewine.com. “You can still use chemicals, although there are very specific rules for what you should do. When you spray the vines with chemicals, you have to keep firm documentation of that, and it’s based on continual improvement. They are told by inspectors what they need to improve, not just about chemical use, but also about things like managing waste.”

“Sustainability is about keeping the whole production process environmentally friendly,” adds Karlsson. “Often organic is seen only as dealing with the work in the vineyard and in the cellar. To be sustainable is also to increase the biodiversity around the vineyard, to plant trees and hedges to attract birds and insects, to manage the carbon footprint and so on.”

Many organic wineries are also sustainable, Karlsson adds, though the sustainable facilities are not always organic.

Taylor says that along with the moral and personal convictions of the winemakers—many simply want to do the right thing for the environment and their surrounding communities—economic viability is also a significant driver of sustainability, as these growers and producers have a vested interest in protecting the land they depend on.

“Sustainability in the vineyard is good for the soil and preserves the viability for the future,” Taylor says. “These are often family-owned businesses, and a lot started with the growers, whose family members were applying and breathing the chemicals, so it’s what makes sense for them and their family, and the workers as well.”

Climate change, Taylor says, is the biggest worry for winemakers at the moment, since warming temperatures can have a profound effect on grape production.

As for the wine industry itself, it is “not big enough to have a major impact on the climate,” Taylor explains. “But there are things to consider like waste-reducing bottles and lighter bottles to save energy.”

Sustainability is also becoming more important to consumers, who are demanding products that are environmentally friendly.

“The sustainable movement is gaining ground and seems to appeal to a lot of consumers,” Karlsson says. “Many wine regions and countries promise to be 100% sustainable in a few years. The problem for the consumer will be to understand exactly what this means.”

The Biodynamic Option

In 1924, Rudolf Steiner, an Austrian scientist and philosopher, gave a series of lectures to German farmers who were struggling with lifeless, toxic soil after World War I.

Seen as the start of the organic farming movement, Steiner looked at a farm as a whole, made up of different working parts all affecting its overall health. Steiner also warned that chemical fertilizers would harm every aspect of our food source, and he looked at ways to eliminate them.

The Biodynamic Association observes that Steiner “brought forth a unique and comprehensive approach to soil, plant, animal and human health that recognizes the importance of the healthy interplay of cosmic and earthly influences.”

“Steiner developed ways that they could bring life back to the soil using no chemicals,” Taylor notes.

While some might seem standard and relatable, some of the biodynamic practices that Steiner developed are offbeat to say the least. Taylor points to one Oregon group of biodynamic winemakers who refer to themselves as “Voodoo Vintners.”

Taylor offers some examples of the more mystical guidelines that include using chamomile and stinging nettle to make a tea applied to crops according to the cycles of the moon; taking the horn of a lactating cow, filling it with manure and prescribed herbs, burying it on a certain day, digging it up months later, and using the contents to spray vines; and filling a goat’s bladder with certain herbs and hanging it on a tree facing a certain direction.

“When you ask a biodynamic producer, they say all of this brings energy from the universe,” Taylor says. “You can imagine someone who has studied and gotten their degree might not agree; they are a scientist. But the thing is, it works. The proof is in the wine and the land and the soil.”

All biodynamic wines are also organic; to truly be biodynamic, a farm should also be self-sustaining, meaning that everything added to the soil, such as natural fertilizers, comes from that farm, Karlsson explains.

“Most wineries have no place for animals, however, so a certain modernization of the interpretation of Steiner’s ideas from the 1920s has been made,” Karlsson adds, noting that because he died just a year after presenting his ideas for biodynamic farming, other people have continued Steiner’s work. “The aim is to revive the soil and to nourish it. Many farmers also take into account the cosmic rhythm when they plan their work in the vineyard.”

“Some people say it [biodynamic winemaking] is organics on steroids,” Taylor adds. “A lot of organic producers start as organic and shift to biodynamic because being organic is really expensive—it takes three years to become certified. And some producers are adding biodynamic practices but are not 100% biodynamic.”

As wineries and consumers become more committed to the environment, organic, sustainable and biodynamic wine options are growing at a steady pace.

“Overall, organic and sustainability are here to stay. Their shares of the market will no doubt increase,” Karlsson says. “There is also a continued interest in biodynamics among producers. Some of them see organic as step one and biodynamic as step two.”

Taylor believes that the sustainable side of the winemaking industry has the potential to grow more rapidly than others. “It’s more of a balance of energy use, less water and social responsibility in the community where you do business. It reduces chemical use in growing; it’s just more comprehensive.”

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

The post Are Organic Wines Better for You? appeared first on Natures Plus YOU.

Adults over age 45 who sleep fewer than six hours a night are twice as likely to experience a stroke or heart attack as people who sleep six to eight hours nightly, regardless of age, weight, smoking or exercise habits, according to the National Sleep Foundation.†

The specific link between sleep and cardiovascular health remains unclear, but inadequate or dysfunctional sleep often aggravates underlying problems such as unhealthy glucose metabolism (which relates to diabetes risk) and higher-than-normal blood pressure.†

What’s more, sleeplessness and cardiac trouble may be a two-way street.

“Sleep is a very complex sequence of events,” says George Ruiz, MD, chief of cardiology at three Baltimore-area hospitals. “It’s more than just putting your head on a pillow, and not all sleep is created equal. Individuals who have sleep issues can develop problems with their heart and people with heart problems may develop problems with sleep, so it works both ways.”†

Sleep and Cardiovascular Risk

Disorders such as sleep apnea, in which nighttime breathing is disrupted, play a major role in compromised heart health. Without long, deep periods of quality sleep, substances responsible for lowering blood pressure and heart rate are not released by the body. Over time, this can lead to higher blood pressure during the day.

The obstruction and snoring associated with sleep apnea may or may not rouse the person, depending on the severity of the obstruction, explains Ruiz.

“This may wake the person up not to the point where they are conscious, but it prevents them from falling into deeper sleep. So they wake up feeling exhausted and never quite get to the replenishing effect of deep sleep.”

This scenario also causes adrenaline levels to increase because the body thinks it’s being choked, Ruiz adds. The surges in stress hormones raise blood pressure, which can also raise pressure in the heart and in the blood vessels of the lungs (pulmonary hypertension), increasing the risk of cardiovascular disease.

“As a heart failure specialist, I check for sleep apnea because nearly 50% of those patients have problems with sleep because their heart’s not working well and the pressure in the heart is high,” says Ruiz.

In addition, obstructive sleep during the night results in a drop in oxygen, which triggers the restriction of blood vessels and can lead to high blood pressure, notes Rami Khayat, MD, who specializes in sleep-disordered breathing and cardiovascular disease.

“If you’re not getting six to nine hours of sleep, you already have a problem. Approximately 25% of people get less than six hours of sleep a night,” Khayat notes.

Sleeplessness can also promote obesity, which in turn is associated with heart problems. In one study, better sleep quality increased the chances that participants would lose weight by 33%.†

On the other hand, too much sleep may also increase coronary heart disease risk, according to a 2016 study in the International Journal of Cardiology.† The key lies in finding a balance.

Trying to Catch Up

Sleeping in on weekends in an effort to “catch up” on deficient sleep during the week sounds good in theory, but doesn’t work in the long term, says Khayat.

“For example, if you require eight hours’ sleep a night but get by on seven hours during the week, you can’t make up for that time by sleeping more on weekends. It only counts for being refreshed on that day.”

Khayat adds that the problem is “long-term sleep deprivation. A bad week or one day here and there is not an issue. As long as you go back on a regular sleep rhythm it’s fine. Try to make up for it immediately and allow your body to recover.”

To calculate the amount of sleep you need, Allen Towfigh, MD, medical director at New York Neurology and Sleep Medicine, suggests keeping a sleep log of all the snooze time you get over a two-week period and divide the total number of hours of sleep by the number of days.

“Waking up to an alarm clock,” he notes, “is usually a sign you’re waking up before your body is ready to wake up on its own.”

CPAP to the Rescue

Debra Wechter’s husband knew about her sleep apnea before she did.

“For years my husband told me I would start to fall asleep at night and invariably wake up choking myself snoring,” says Wechter, an engineer from Windsor, Massachusetts. “I didn’t know for sure until I was tested in a sleep study.”

The sleep lab diagnosed Wechter with a mild case of sleep apnea and her doctor prescribed a CPAP machine to help her breathe at night.

“I immediately noticed a difference,” she says. “I began dreaming and remembering my dreams, which indicated I was achieving stage five (REM) sleep, a level of sleep I was previously unable to reach due to sleep apnea.”

In addition to dreaming, Wechter felt more rested during the day and had more energy when working out.

Getting Better Sleep

If you snore or show other signs of apnea, it would be a good idea to visit a sleep lab for a full workup. But even if apnea isn’t causing your sleeplessness, there are steps you can take to make finding dreamland easier.

“If you’re not getting enough sleep, try going to bed earlier or changing your morning routine to one that allows you to get more sleep,” says Towfigh. “You should wake up feeling refreshed upon arising or within 15 minutes of waking, and have enough energy to get through your day without feeling listless or fatigued.”

To sleep more soundly, you should:

• Avoid napping, which can disturb your natural patterns of sleep and wakefulness.
• Keep regular bedtime routines and avoid emotionally upsetting discussions or activities at that time.
• Avoid drinking water within an hour or two of going to bed to avoid waking up for a bathroom visit.
• Cut back on caffeine during the day, which may keep you awake at night.
• Exercise earlier in the day, not immediately before sleep. Gentle practices such as yoga or tai chi are fine, as they promote relaxation; so does meditation.
• Avoid screen usage too close to bedtime. The blue light emitted by cellphones, computers and other devices resets your internal clock and signals your body that it’s time to wake up.
• Keep the thermostat down at night and consider trading your flannel PJs for lighter ones. Cooler temperatures promote better sleep.

“If you do these things and you still don’t wake up feeling refreshed, then there’s likely an issue with the quality [not quantity] of your sleep,” says Ruiz. While it’s tempting to reach for sleeping pills to help Mother Nature along, it often makes the situation worse, he adds.

Better Sleep Naturally

Instead of medication, try changing your diet to increase your chances of falling, and staying, asleep.

Just as some foods and beverages can inhibit sleep, there are others that promote deep, restful slumber. For example, cherries are a natural source of the sleep-regulating hormone melatonin, bananas are a good source of muscle-relaxing potassium and magnesium, and walnuts contain tryptophan, an amino acid that triggers sleepiness. All are also available in supplement form, either by themselves or as part of supplements designed to promote healthy sleep.*

In fact, many sleep-support formulations are based on foods. For example, casein decapeptides are the protein components that give warm milk its soothing properties. L-theanine is a green tea component that does double duty, supplying a sense of alert calm and focus during the day and supporting deep, restful sleep at night. And the herbs chamomile and hops, both traditional bedtime favorites, are used in a number of supplements.*

Other natural substances used to support sleep include:

• 5-HTTP: An amino acid the body uses to create serotonin, a key neurotransmitter
• GABA: A brain chemical thought to help support melatonin production*
• Hemp: Supports REM sleep*
• Lemon balm: Long used as a cooking herb, it supports sleep and calm mood*
• Velvet bean: An herb that supports deep sleep*

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

The post Is There a Link Between Sleep and Heart Health? appeared first on Natures Plus YOU.

Exercise falls into two main categories. “Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins University exercise physiologist Kerry Stewart, EdD.

Aerobic exercise anything—brisk walking, running, swimming, cycling and jumping rope are all examples—that gets your heart rate up. It improves circulation, supports how well your heart pumps and helps reduce the risk of type 2 diabetes.† You should get at least 30 minutes a day, at least five days a week.

Resistance training covers anything that helps strengthen the body, such as working out with weights (free or machine) or even your own body weight. These activities can help reduce fat and create leaner muscle mass†; try for at least two non-consecutive days a week (to give muscles a chance to recover).

What’s more, Stewart adds, “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.” Stretch every day before and after other forms of exercise; tai chi and yoga also fall into the flexibility category.

To help your heart stay healthy, create an exercise program using some combination of the following. For safety’s sake, start slow and build mileage and/or intensity as you become fitter.

Walking

And not a slow amble, either: Walking at speed is a great way to strengthen your heart while putting less stress on your knees. (On the other hand, distance running on pavement can really tax your joints.) All you need is a pair of good shoes, professionally fitted for best results: Try for short walks at lunch with longer strolls on weekends. To maintain interest, find a walking buddy or listen to music or a podcast along the way.

Swimming or Biking

These are also ways to get your heart pumping without beating up your joints. If you’re a pool baby, you can either swim laps or take a water aerobics class. If you prefer cycling, make sure your bike—and your bike helmet—fit you properly, and use reflective clothing or tape (plus clearly visible head and tail lights) for night rides.

Interval Training

Also referred to as high-intensity interval training, or HIIT, this involves alternating between short bursts of high-intensity exercise with longer periods of active recovery; think running full-out for half a lap followed by jogging for a full lap. Raising and lowering heart rate like that helps to burn calories and improve blood-vessel function.†

Body-Weight Exercises

Don’t want to pay gym fees or buy equipment? Exercises such as pushups and squats, which use your own body weight, provide the resistance in resistance work without the expense…and pose less of an injury risk to boot. They also help you maintain healthy bones.†

Yoga

It isn’t just good for flexibility, either. Yoga helps strengthen and tone muscles while promoting the kind of calm that helps lower blood pressure.† What’s more, the more vigorous types of yoga also provide aerobic benefits.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

The post What Exercises Will Keep My Heart Fit? appeared first on Natures Plus YOU.

3 tbsp coconut oil

1 oz 100% pure dark chocolate

3 tbsp cacao powder

1 tsp instant coffee

6 pitted medjool dates

2 large ripe avocados, pitted

1/4 cup coconut milk

2 tbsp maple syrup

1 tsp vanilla extract

1. Set a small metal bowl atop a small saucepan of water, filled about 1/3 of the way. Set on high heat until it boils, then turn down to a simmer.
2. Melt the first four ingredients in the bowl, stirring occasionally. Set aside while preparing the next part of the recipe.
3. In a blender or food processor, add the remaining ingredients and blend until almost smooth.
4. Add in the chocolate mixture and continue to blend until completely smooth.
5. Scoop or pipe into glass bowls. Place in the refrigerator to firm up for four hours or eat it soft and warm straight out of the blender.

Yield: 4 half-cup servings

Reprinted with permission from Elizabeth Nyland (GuiltyKitchen.com)

The post Chocolate Avocado Mousse appeared first on Natures Plus YOU.

1. Know the Symptoms of Heart Attack and Impaired Circulation…Plus Your Own Risk Factors

Did you know that there are other, more subtle signs of a heart attack besides chest pain? Many people, especially women, experience pain in the arm, back and even teeth that is actually associated with the heart. Other possible heart attack symptoms include a sensation of squeezing or pressure, shortness of breath, nausea and lightheadedness. Safe is better than sorry—if you think you might be having a heart attack seek immediate medical attention.

What’s more, if you suffer from conditions such as peripheral artery disease (PAD), marked by reduced blood flow in the limbs, or erectile dysfunction, beware. These disorders can indicate the presence of atherosclerosis throughout your circulatory system, including the arteries that feed your heart and brain, and should prompt a complete cardiovascular checkup.

Of course, it helps to know if you’re at risk for heart trouble even if you have no symptoms at all. Research indicates that genes appear to play an important role in determining the risk of developing heart disease†; increasing age and being overweight are two others. If you’re at high risk, make exercise and dietary changes a priority.

2. Avoid Smoke (Yours and Others’)

Tobacco use is a key cardiovascular risk factor that’s within your control.

Even one or two cigarettes a day may dramatically increase the risk of heart attack or stroke or other serious condition. What’s more, smoking is even riskier when combined with high blood cholesterol, high blood pressure and obesity, according to the National Heart Blood and Lung Institute.†

Also avoid secondhand smoke, which can also increase cardiac risk. Steer clear of smoky air in public and don’t let anyone smoke in your home.

3. Control Other Controllables: Cholesterol, Glucose, Pressure…

You can manage additional cardiac risk factors as well.

One is your cholesterol count: According to the National Institutes of Health, total cholesterol should be less than 200 mg/dL. LDL (“bad”) cholesterol should be less than 100 mg/dL. HDL (“good”) cholesterol should be more than 40 mg/dL for men, more than 50 for women. Triglycerides (blood fats) should be less than 150 mg/dL.

People with high glucose levels, or diabetes, have a higher risk of cardiovascular disease. The NIH says glucose levels should be under 99 mg/dL; levels of between 100 and 125 mg/dL indicate you’re at elevated diabetes risk, while levels over 125 mg/dL indicate outright diabetes.

High blood pressure is harmful because it damages arterial walls, making the development of artery-clogging plaque more likely. Normal blood pressure should be below 120/80 mm/Hg, according to the NIH. High blood pressure, or hypertension, starts at anything above 140/90; readings between these two levels indicate an elevated hypertension risk.

4. …And Your Anger

Strong emotions, such as anger, sadness, frustration or anxiety, can increase blood pressure and put stress on the heart. Researchers report that heart attack risk rises among people with high levels of psychosocial distress.†

At that point anger can morph into hostility, which has three aspects: “Cynical mistrust of other people, increased tendency to get angry at others and an increased tendency to express that anger—yelling, honking the horn,” says Redford Williams, MD, co-author of Anger Kills (Harper Paperbacks). He adds that physiological changes associated with anger “increase the development of atherosclerosis, particularly in younger age groups.”

Instead of being in a perpetual stew, find healthy ways to let off steam, such as through vigorous exercise.

5. Defuse Stress (Hint: Music Helps)

Like excessive anger, stress may affect heart disease and stroke risk factors through its effects on behavior. For example, people under stress may overeat, start smoking or smoke more than they otherwise would. What’s more, the hormonal changes associated with chronic stress may raise blood pressure and heart rate.†

Typical stress-busting recommendations include meditation, yoga and Tai Chi. However, scientists are now learning that music may also help: For example, a study in Arthritis Care & Research showed that singing enabled a 76-year-old woman to control her blood pressure prior to undergoing surgery.† Other research suggests that listening to music may help lessen stress and anxiety.

Want some movement with your music? Dancing fulfills the requirement for aerobic exercise and also works as a stress reliever, says cardiologist Sohah Iqbal, MD: “It provides two ways to keep your heart healthy for the price of one.”

6. Monitor Your Waist—and Your BMI

Belly (visceral) fat is a clear predictor of increased risk of heart disease. Studies show that for every extra two inches of belly fat your risk of heart disease increases by 20%.†

Normal body mass index (BMI) ranges from 18.5 to 24.9 kg/m2. A BMI higher than 27 is considered overweight while a BMI higher than 30 indicates obesity, which is linked to increased cardiovascular risk.

7. Clean Up Your Diet…

Studies link a high-fiber diet—like that found in whole grains, fresh produce and beans—with a lower risk of heart disease.† Another positive for produce: Vegetables and fruits are good sources of vitamins and minerals as well as healthful pigments called flavonoids.

Pair your veggies with some fresh fish: It has less saturated fat than meats and is high in healthful omega-3 fatty acids. Eating one to two servings a week of fatty fish (such as salmon) may help reduce the risk of heart disease, according to the Mayo Clinic.† You may also consider taking an omega-3 supplement, such as krill oil. (It helps to cut other animal products—red meat, chicken, milk, cheese, etc.—from your diet one or two days a week.)

On the other hand, ingesting too much sodium can contribute to high blood pressure. The Centers for Disease Control and Prevention recommends that adults consume no more than 2,300 mg of sodium, or approximately a teaspoon of salt, each day.

8. …But Make Room for (a Little) Dark Chocolate

The good news: Pure dark chocolate (not the milk or white varieties) is a rich source of heart-healthy antioxidants called catechins. The bad news: Chocolate still has plenty of calories. Limit yourself to an ounce a day.

9. Fit More (and More Intense) Exercise Into Your Day

The standard recommendation is to spend 30 minutes a day on exercise. Think you don’t have time? The American Heart Association says you can break that up into three 10-minute bouts of activity a day.

As an easy on-the-go exercise, take the stairs instead of an escalator or elevator whenever you can. It is also a great way to monitor your cardiac health: If you can’t make up the same amount of stairs you did a week ago without stopping, see your physician for a checkup.

Climbing stairs also helps up your exercise intensity level. A casual walk may not get your heart rate up enough to make a difference, so you should work out hard enough that you sweat and are tired afterwards. If you’re a little sore the next day, that’s a good thing. Increase the intensity on a treadmill by increasing the incline.

10. See Your Dentist (Seriously)

Oral health translates to heart health: A study from Taiwan of more than 100,000 people showed that those who had their teeth professionally cleaned and scaled by a dentist or dental hygienist lowered their risk of heart attack by 24% compared with those who never had a dental cleaning.†

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

The post 10 Tips for a Heart-Healthy Life appeared first on Natures Plus YOU.