What is the Best Natural Solution to Lower Blood Pressure?


Click HERE to Discover How You Can Maintain & Stabilize Your Blood Pressure Naturally

Best Natural Solution to Lower Blood Pressure – Do This with High Blood Pressure, but Do It Right!

If you’ve been diagnosed with high blood pressure, there is one thing you absolutely must do. It will save your life.

According to a study presented at the American Society for Nephrology’s annual meeting in Philadelphia, most people do this in the wrong way, often with grave consequences.

The good news is that it’s extremely easy to fix this error. It takes two minutes.

Any good doctor will encourage you to take your own blood pressure at home. In

fact, you should measure your blood pressure three times a day and take the average of all readings throughout the week.

That’s the only way to get somewhat accurate readings.

The doctors from Ottawa Hospital in Canada discovered a terrifying fact: most home blood pressure monitors are not so accurate.

This means that you can be at home taking your blood pressure and falsely believe it’s either okay when it’s not, or too high when it’s okay.

Both cases are bad, because you either don’t take action to fix things or worry unnecessarily, which can actually cause high blood pressure.

What makes things even more complicated is that most people have some level of “white coat syndrome,” where your blood pressure is higher in the doctor’s office than at home. So, if your blood pressure is okay at home, but high at the doctor’s, you may just write it off as “white coat syndrome.”

The most expensive monitors are not always the best. Consumer Reports has repeatedly rated the cheap Wal-Mart brand monitors as the best.

What is the solution?

Simply bring your blood pressure monitor with you to the doctor’s office. Check your blood pressure using your monitor immediately after your doctor does his checking.

Even if you have white coat syndrome, the reading should be somewhat similar.

Don’t worry if the numbers are a little off. High blood pressure is not an exact science. It jumps up and down throughout the day.

You just want to keep yourself within a general area of measurement. Usually, we talk about 120/80, but don’t worry if it goes up to 130/90 or even higher once in a while.

However, if your blood pressure numbers average over 120/80, you will want to take actions to lower it naturally.

The best natural solution to lower blood pressure is these simple, easy, nine-minute exercises. You can learn more about these blood pressure exercises here…

Best Natural Solution to Lower Blood Pressure – High Blood Pressure’s Strange Side Effect

We all know that high blood pressure more often than not leads to serious diseases like stroke, heart attack, kidney failure, dementia, and ED.

But there is one strange health issue high blood pressure causes. One that nobody talks about.

Yet, it’s so serious that many people would rather die than live without this.

Most of us wouldn’t think that color vision was affected by high blood pressure. Heck, most of us don’t really think about color vision at all.

But it’s an extremely important part of our vision. It’s the ability to distinguish between different colors that look alike. With detailed color vision, you see your environment with depth and clarity. With less detailed color vision, things become flat and bleak.

Since high blood pressure has been proven to affect vision in many ways, researchers from Saitama Medical University in Japan decided to research color vision as well.

They gave 872 men between the ages of 20 and 60 a specific color vision test. Of these, 162 men failed the test.

Men with high blood pressure were much more likely to fail the test. The higher their blood pressure was, the more likely they were to flunk.

There are, of course, many aspects of vision more important than color distinction.

But this study is one of many that prove that high blood pressure seriously affects eyesight.

It can even lead to complete blindness.

The longer your blood pressure remains high, the more it negatively affects your vision and other parts of your body.

The easiest and most effective natural method I know to lower blood pressure uses three easy exercises. Learn more about these simple blood pressure exercises here…

Best Natural Solution to Lower Blood Pressure – The Filthy Cause of High Blood Pressure and How to Clean It

High blood pressure is often referred to as “the silent killer;” its causes and effects are considered sneaky and hard to detect.

Today I’m going to tell you about a dirty cause of high blood pressure. One that, in a new study, was proven to drastically raise blood pressure. And then it was tripled by another dirty cause.

The worst part is that you’re exposed to this, every single day, and without a shadow of doubt, it’s affecting your health.

Researchers measured pollution in the homes of 280 women in rural China. Their blood pressure was then measured, and the two were compared.

There were two major types of pollution from which these women suffered.

One was the pollution from the open fire stoves used for cooking, which raised the women’s systolic blood pressure almost five points on its own.

However, having a highway close by tripled the bad effects of the open stoves on the women’s blood pressure.

The study shows just how dangerous air pollution is for our health. Most of us living in the western world don’t cook on an open wood or coal fire inside our houses.

But we’re constantly surrounded by traffic and often live near a highway. These conditions have repeatedly been proven to raise people’s blood pressure, not only from the air pollution but also from the sensory stress of the traffic noise.

If you have to be around a lot of traffic, try to counteract it by spending time in nature.

Go for a walk in areas with lots of trees and no cars. Your health will thank you.

Still looking for the best natural solution to lower blood pressure? Watch this video –How to Lower Blood Pressure Naturally

The good news is that if you have high blood pressure, it’s relatively easy to lower it, no matter what caused it in the first place. All you need are the easy exercises found here…

This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.To find out more about this program, click on Best Natural Solution to Lower Blood Pressure

What is the Best Way to Tackle Your Arthritis Naturally?


Click on Here to Discover How You Can Completely Heal Any Type of Arthritis In 21 Days or Less

Tackle Your Arthritis Naturally – This Plant Cures Arthritis and Type 2 Diabetes

There is no plant like this one. It can be used to improve all diseases. You can make cream out of it to apply to your skin or a tasty juice that works better than most medicine.

It has special healing properties for arthritis and type 2 diabetes.

It’s also extremely easy to grow. You hardly ever have to water it. Or if plants are not your thing, you can find its gel in every health food store.

Although aloe vera contains 99% water, the remaining 1% includes two extremely powerful healing substances. Glycoprotein stops inflammation and pain, while polysaccharides speed up cell recovery and repair.

These anti-inflammatory properties make aloe vera an excellent plant for arthritis, whether it is applied to the joints externally or consumed orally.

Preparing aloe vera is easy. Cut off one leaf, slit it open sideways, and squeeze out the gel. That’s it.

For external use, apply the gel directly to the painful area. There is no risk of side effects when it is used like this.

As a drink, add a scoop of aloe vera gel into fruit juice and mix well in a blender.

Start out with a tiny scoop to see how it affects you. Some people experience a drop in blood sugar, diarrhea, and other side effects when it is used internally.

Side effects for one person can be heaven-sent results for another. A drop in blood sugar is exactly why aloe vera is considered incredible for type 2 diabetes. Again, be careful to start slowly, as this is a powerful plant.

If you don’t want to go through the hassle of growing your own aloe vera, you can find organic aloe vera gel in your local health food store.

If aloe vera is not enough to cure your arthritis, here are other steps I took to permanently reverse my long-lasting, crippling arthritis …

If you’re suffering from type 2 diabetes, here is a 3-step strategy to get type 2 diabetes under control—starting today…

Tackle Your Arthritis Naturally – Your Arthritis Caused by a Teenage Condition

A new study from the University of Basel and Ruhr University Bochum the journal PLOS ONE summarizes a weird connection between a teenage condition and arthritis later in life.

This is something most teenagers experience to some level, but when out of hand, could lead to this serious condition.

The good news is that you can still reverse arthritis naturally even if you suffered this condition as a teenager.

The researchers analyzed health information of 6,483 teenagers collected by the National Comorbidity Survey Replication Adolescent Supplement, a national survey of American teenagers between ages 13 and 18 that took place between 2001 and 2004.

They then collected additional health and mental health information via self-report questionnaires given to the participants (now adults) and to those who were their parents or guardians during adolescence. They also collected doctors’ reports, where available.

The most interesting findings were that adolescents who suffered from depression were more likely than their peers to suffer from arthritis later in life.

This is very interesting, as the two conditions seem at first glance not to have anything in common.

But things are not always as they seem at first.

Previous studies have, for example, shown that depression can make us more sensitive to pain. It also interferes with our immune system-causing inflammation.

The good news is that thousands of readers have already used these 3 steps here to completely rid themselves of arthritis (no matter what the original cause was)…

Tackle Your Arthritis Naturally – Why Arthritis Patients Suffer Heart Attack and How to Prevent It

It’s a well-known fact that arthritis sufferers are more likely to have heart attacks and other varieties of cardiovascular disease.

In fact, studies have revealed that arthritis sufferers were 60% more likely to suffer heart attack and 50% more likely to die from cardiovascular disease than the general public.

But why this happens has been somewhat of a mystery.

Now, however, two new studies presented at the November 2016 conference of the American College of Rheumatology in Washington, D.C. have revealed the mechanism that causes heart attack in people with arthritis and a possible solution to it.

University of Colombia researchers performed positron emission tomography (PET) and three-dimensional echocardiography on 118 people suffering from arthritis and 113 healthy individuals to examine the structure, volume, and functioning of their hearts.

While they did not find structural differences, they did notice that their arthritic subjects had a lot of inflammation inside their hearts, especially of the walls of their hearts’ ventricles.

On average, the arthritic subjects had 12 percent higher heart inflammation than the non-arthritic subjects, a number that jumped to 30 percent when those with mild arthritis were excluded.

In other words, those with moderate or severe arthritis had 30% more heart inflammation than those without arthritis.

This inflammation, cause with time structural changes in hearts that prevents them from functioning properly.

On the upside, their second study found that those who treated their arthritis had much lower heart inflammation than those who did not treat it or treated it insufficiently.

For more ideas to tackle your arthritis naturally, watch this video – 5 Herbs for Arthritis & Joint Pain

So you absolutely must take action today to tackle your arthritis naturally. Here is the 3-step strategy that thousands of readers have successfully used…

And here is the step-by-step strategy to lower cholesterol and completely clear out clogged heart arteries in 28 days or less – preventing stroke and heart attack…

This post is from the Arthritis Strategy Program. It was created by Shelly Manning, a former arthritis sufferer and a health consultant.

A Brief Background on the Author

Like you, Shelly Manning also suffered from arthritis, particularly osteoarthritis. This was due to her weight and desk job. Her condition eventually took a toll on her relationship with her (former) husband.

It was when she went to Hong Kong that she met Janerdquo, an old woman who owned the restaurant where she ate. Janerdquo supposedly offered her a bowl of a weird-smelling soup, which helped ease her joint pain. She ate there each day for 10 days until she was completely healed from arthritis.

Shelly Manning decided to research this natural remedy and to create a step-by-step treatment plan to others who are suffering from different types of arthritis, such as gout, rheumatoid arthritis, osteoarthritis, fibromyalgia, and psoriatic arthritis.

That’s why she created “The Arthritis Step By Step Strategy.” According to her claims, this unique strategy will get rid of joint pain and stiffness, repair your damaged joints, and treat the underlying cause of your arthritis.

Shelly teamed up with Christian Goodman, the owner of Blue Heron Health News, a publishing company that aims to help people to take responsibility for their own health by using natural health alternatives for preventing arthritis in fingers and knees naturally.

To find out more about this program, go to Tackle Your Arthritis Naturally

What Is Wrong with Eating Refined Grains in Your Diet?


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

People have been eating grains for around 10,000 years – ever since the Agricultural Revolution. Grains are a large part of the North American culture and in many places around the world; heck, even the USDA recommends people get numerous servings of grains a day in order to stay healthy. So what’s wrong with grains?

The glaring problem with grains is that our bodies aren’t adapted to eating them. For hundreds of thousands (or more) years, our ancestors hunted and gathered their foods. They didn’t grow crops of wheat, rice, barley, oats, or any other grains; they picked berries, other wild fruit and vegetables, and ate meat that they caught and killed.

In fact, no mammals are suited to eat grains. When we do eat them, our bodies can revolt, leading to celiac disease, gluten intolerances, and autoimmune diseases, among others.

Vitamin and Mineral Deficiencies of Grains

The tricky part is that the more cereal grains people eat, the fewer fruits, meat, and vegetables they eat, which further contribute to the nutritional deficiencies. Grains themselves have very low levels of vitamins and minerals, and no B12. There is simply no way to get all the necessary nutrients whilst subsiding on an all-grain or grain-and-vegetable diet.

Vitamin B12, as well as several other micronutrients, is found only in animal products. Cultures that eat primarily grains will be deficient in B12, among other nutrients. Humans did not evolve to be primarily plant eaters.

Anti-Nutrients in Grains

Anti-nutrients are a plant’s defense system against predators. These systems help the plant guarantee the plant’s ability to propagate and protect the plant against being completely devoured. Seeds in general are not digestible, so that they are excreted whole and go on to propagate.

Some animals are better adapted to these anti-nutrients than others. Birds, some insects, and rodents are all designed to deal physiologically with these, but humans cannot.

Phytic Acid

Phytic acid, or phytate, is in the bran and outer coating of all seeds (grain included) and nuts. It binds with minerals like calcium, copper, iron, magnesium, and zinc, in your body and prevents their proper absorption.

Cultures that eat high amounts of grains have lower bone mineral concentrations and tend to suffer more from these types of pathologies.

Lectins

Lectins are proteins found in plants, meant to protect the plants against insect and bird predators. They are anti-nutrients and work to cause digestive upset in the animal or insect that eats the plant.

Lectins can adversely affect gut flora, cause leptin resistance, interfere with absorptive and digestive activities, and wreak some major havoc on your small intestine and immune system. They can cause leaky gut syndrome, which can then lead to autoimmune issues.

Gluten

Ah, gluten. This protein is even worse than lectin and phytic acid. It’s found in barley, rye, and wheat. Gluten can destroy the microvilli in the small intestine, which results in leaky gut syndrome. This, as mentioned, leads to digestive problems, allergies, and autoimmune diseases. About 2% of Americans have Celiac disease.

Approximately two percent of Americans have Celiac disease and another 29% of asymptomatic people test positive for anti-gliadin IgA in their blood.

A further large chunk of the population suffers from what is called gluten intolerance, which can cause symptoms like headaches, joint pain, skin problems, seizure disorders, and mental disorders, among others.

Essential Fatty Acids Deficiencies of Grains

A diet with healthy amounts of omega-3 fatty acids reduces many symptoms of autoimmune diseases, can decrease thrombotic tendencies, and reduces inflammation. You can get omega-3s in meat and oily fish.

Grains, on the other hand, are low in fats in general and omega-3s in particular. They tend to be higher in omega-6, which further causes an imbalance.

Carbohydrates

Increased grain consumption leads to obesity, chronic disease, and infertility. One of the major reasons is the lifestyle of the people eating high amounts of grains. With grains comes high levels of carbohydrates; much too high for the average sedentary person.

Any carbohydrate that a person eats that does not get burned as energy gets stored as fat. Throw in the other hormones that get released along with high carb diets (insulin, adrenaline, and cortisol, to name a few), and a high-carb, high-grain diet is a problem waiting to happen.

Too Much Fiber

Okay, you were probably raised being told that fiber is good for you – and the more the better, right? Wrong. High-fiber foods can injure the gastrointestinal tract, which then leads to an increase in the production of mucus. Many IBS sufferers complain about excess mucus; so perhaps that’s a sign right there.

If you want more information on fiber and how it can be bad, read Fiber Menace.

Protein Loss in High-Grain Diets

People who eat high amounts of cereal grains can suffer from inadequate growth due to a reduction in intake of amino acids and protein (back to the point where the more grains you eat; the less meat you eat). Protein in grains sits at around 12 percent, while the protein in lean beef is about 22 percent.

What This Means

So, with all of the things that are wrong with grains, why do we eat them? There’s no reason to eat grains; a person can survive quite well without them, and one would imagine, be healthier for it.

So why does the U.S. (and the Canadian government, for that matter) recommend 6—11 servings of grains a day? This is a whole other topic, one that has to do with subsidies and, some might say, a conspiracy to keep citizens sick.

Watch this video – Whole vs. Refined Grains: Why Does It Matter

Written by PaleoHacks Team

Author Bio:

PaleoHacks is an online paleo diet community that promotes a healthy lifestyle through primal methods. PaleoHacks started as a way for people share recipes, ideas and general opinions about the Paleolithic lifestyle. Now, whether it be the paleo diet, physical fitness or overall wellness, PaleoHacks has evolved into an online resource for healthy living. check us out on Facebook.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Best and Worst Protein Powders, According to a Nutritionist


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Before you add another scoop of vanilla protein powder into your shake, scan the label for these questionable ingredients.

When protein powder brands promise healthy nutrients within tasty packages, it can be hard to resist adding a scoop to your favorite smoothies. Unfortunately, too many people assume that all protein powders are created equal and that all you need to consider when choosing one is your taste preference.

There are lots of factors to consider when choosing a protein supplement that’s right for you. But first, let’s consider that protein powders aren’t a perfect food – and might actually be a big problem.

The Problem with Protein Powder

Unfortunately, supplements like protein powders are not stringently regulated by the FDA for safety. So when you pick up that expensive tub of protein powder, how can you know if it’s actually good for you?

First, let’s take a look at our protein needs. Our bodies require an average of 40 to 60 grams of protein a day, but it needs to be balanced with fat and carbs. The right ratio depends on your diet, body type, and your digestive health.

Protein in high amounts can be hard on the kidneys, and protein powders can be especially difficult because they are not balanced by other macronutrients.  We tend to assume that people need more protein, but more is not necessarily better. In reality, the average American eats closer to twice the recommended amount.

Often, protein powders are marketed as a “purified” form of protein, but the truth is that most of these products are highly refined and processed. They are often manufactured using extremely high heat, artificial ingredients, preservatives, and synthetic vitamins and minerals.

Another factor to consider is trust. Celebrity doctors sometimes sell their own brands of protein powders, creating a false sense of trust among consumers. Many of these practitioners use the same manufacturers for their products, and few actually use their own products.

So, are all protein powders bad? No, but very few are truly good. Let’s dig into some of the problematic ingredients and explore a few of the healthier products you can purchase.

The 8 Worst Protein Powder Ingredients

Protein powders often contain questionable ingredients. Here are the eight worst offenders to avoid.

1. Soy Protein

Soy protein isolate is a by-product of other soy production – literally, the leftovers. It’s manufactured at an extremely high temperature that’s closer to laboratory science than food production.

It’s boiled, stripped, and then prepared with an acid solution to extract the protein, which is dipped again in an acid solution, and ultimately, spray-dried at even higher temperatures.

Anything that survives this harsh manufacturing process is probably not going to easily break down in response to your digestive enzymes and stomach acid. If your body can’t break down these virtually indestructible proteins, you will not get any benefit from them.

Brands with soy protein: It Works, Universal Nutrition, NOW Foods, Nature’s Plus

2. Artificial Sweeteners

People looking to boost their protein might be thrilled to see an option that contains no sugar and very few carbs, but when you see the ingredient “sucralose”, steer clear. 

This is artificial sugar, and while it might make the product more palatable without a carb count, it is a fake food. Avoid any products that are sweetened with ingredients your body cannot properly digest.

Brands with artificial sweeteners: Quest Nutrition, IsoPure

3. Rice Protein

Rice protein might sound benign, but it is processed with excessively high heat and can contain anti-nutrients. The “raw” proteins that use rice are extremely hard to digest and include extra enzymes and probiotics just to help the rice break down – it’s not because you’re getting an added bonus of digestive superpowers.

Brands with rice protein: Huel, Vega, Garden of Life, Orgain

4. Pea Protein

Pea protein is processed in a similar manner to soy protein: using high heat, evaporation, spraying, and dehydration. While fresh peas might contain some nutrients that are beneficial, the overly processed powdered version will contain phytic acid and be difficult to digest like any grain or legume-based powder.

Brands with pea protein: Huel, Vega, Reset360, Garden of Life, Amazing Grass, Orgain

5. Sugar and Sweeteners

Many protein powders contain sugar or corn-derived sweeteners like fructose and glucose. Pure cane sugar is actually the least harmful type of sweetener typically found in protein powders because it is processed far less than artificial sweeteners and sugar alcohols. Even those that don’t contain sugar will sometimes contain erythritol or other sugar alcohols which, while calorie-free, will still mess with the gut.

Brands with sweeteners: Shakeology, Orgain, It Works

6. Whey Protein

Whey protein is derived from milk, and if it’s truly pure and comes from pastured cows, it can be a better option. But conventional whey protein is often highly processed and comes from cows that have been exposed to growth hormones, antibiotics, and GMO feed that makes their milk (and its whey) a junky food that offers little or no nutritive value.

Any protein that is labeled as “whey” isn’t automatically good, although some brands and products can be. The following brands don’t currently use high-quality whey protein.

Brands with whey protein: GNC, Optimum Nutrition, Isopure.

7. Additives, Preservatives, and Stabilizers

Gums, preservatives, additives, and those hard-to-read ingredients are added to protein powders to help with texture, shelf life, and taste. The downside is that most of these are not natural products and can have unnatural effects on the gut, like irritation and cramping, diarrhea, and gas.

Brands with additives, preservatives, and stabilizers: It Works, Reset360, Shakeology, Vega, Garden of Life, Amazing Grass, Orgain

8. Vegetable Oils

Whether protein powders contain vegetable oils or lecithin derived from oils, almost every product contains this – even the higher quality ones. These are used partly for texture and lubricants or emulsifiers in food products, which gives them a more pleasing texture or mouthfeel. Even if they’re present in small amounts, they’re not found in whole food sources of protein, like meat, poultry, and seafood.

Brands with vegetable oils: Profi, Reset360, Tera’s Whey, Arbonne, Orgain

The 2 Best Protein Powders You Can Buy

While most protein powders are not truly health foods, there are a few options that you can rely on if you really feel that you need extra protein. These two are the healthiest options because they each contain only one ingredient and contain zero unnecessary preservatives or sweeteners of any kind.

1. Grass-Fed Whey Concentrate

Why it works: Whey protein can cause issues for anyone sensitive to milk products, but concentrate is easier to digest and doesn’t contain any trace elements of lactose. Choosing a grass-fed product ensures that it’s a nutrient-rich product that doesn’t come from cows’ milk that has been filled with antibiotics, growth hormones, and more.

How to use it: Grass-fed whey concentrate can be added to shakes, smoothies, and soups.

Buy this: Raw Grass Fed Whey (on Amazon)

2. Collagen Peptides

Why it works: Collagen peptides contain gut-boosting amino acids and the perfect protein option for anyone sensitive to whey. Grass-fed bovine or marine collagen are available, each with a slightly different amino acid profile.

How to use it: Collagen is more versatile than whey concentrate since it virtually disappears in liquids. Add it to coffee, tea, smoothies, shakes, soups, stews, and even things like applesauce, pudding, or cakes.

Buy thisVital Proteins Grass-Fed Collagen Peptides

What you need to know when you buy protein powder – Watch these 3 videos below –

Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

Does Protein Powder Work? (Spoiler: YES, but there’s a catch)

How to pick the best PROTEIN POWDER. 💪 Everything you should know.

Bottom Line

Protein powders are often highly processed, hard to digest, unnatural, and packed with sweeteners. The best options are single ingredient grass-fed whey concentrates or collagen peptides, because they are the purest options available.

Nothing can replace a healthy, home-cooked meal. Before you sink $75 into a tub of protein powder, ask yourself if there are better ways to get nourishment.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

How Anxiety Can Cause Inflammation and What Foods to Avoid


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How Anxiety Can Trigger Your Inflammation (Plus: What Foods to Avoid)

Anxiety is the most common mental disorder in the United States, impacting more than 40 million adults.

While some cases can be mild and short-lived, others can be debilitating, lasting for years, or transitioning into a chronic problem.

Anxiety is connected to a number of lifestyle, health, and dietary factors, but understanding the triggers and root causes can lead to more effective treatment.

What Is Anxiety?

Many people refer to situational stress or momentary tenseness as anxiety, and often the term “panic attack” can be loosely thrown around.

But for people living with generalized anxiety disorder or one of the other recognized anxiety diagnoses – like social anxiety disorder, specific phobias, or separation anxiety disorder – these terms have meaning that delves into a feeling that can be all-consuming, debilitating, and hard to comprehend by someone on the outside.

Anxiety can refer to numerous symptoms that can include:

  • Nervousness
  • Fear
  • Apprehension
  • Worrying
  • Paranoia
  • Feelings of being unsettled
  • Trembling
  • Upset stomach or nausea
  • Diarrhea
  • Headache
  • Heart palpitations (which can increase anxiety over worries of heart attack)
  • Numbness or pins and needle sensations in extremities
  • Sweating or hot flashes
  • Restlessness or restless legs
  • Fatigue
  • Poor concentration
  • Irritability or mood swings
  • Muscular aches and pains from tension
  • Have trouble falling/staying asleep
  • Being easily startled

While almost anyone can experience temporary feelings of anxiety before impactful events, important moments, tests, or the like, anxiety is considered to be problematic when it presents for numerous events within a person’s life, and when it begins to interfere in some way with normal function, including sleep disturbances, social anxiety, or self-care.

Bottom line: Anxiety is a legitimate disorder that can range from short-term to chronic, and can have wide-ranging symptoms that can be attributed to a number of other conditions.

What Causes Anxiety?

Anxiety can be caused by a number of different factors. Some of the more common triggers include:

  • Chronic stress, including depression from stress
  • Excessive serotonin production or activity
  • Early life stress or pressure
  • 24/7 connectivity online
  • Genetic mutations
  • Traumatic life events
  • Financial problems
  • Chronic pain

While the specific triggers for anxiety may differ from case to case, there seem to be some common groupings of anxiety triggers. But what actually takes these triggers and turns them into anxiety for some people and not others?

Beyond the potential causes for anxiety, there has to be a triggering event that is significant enough to spark a chronic problem. Even in cases of genetic tendency, something still has to cause the initial episode. Anxiety and inflammation feed into each other, making anxiety triggers worsen.

What many of the causative factors listed above have in common is inflammation.

Stress can increase inflammation within the body, and one of the common factors linking each condition together is stress. Stress can also take its toll on the body in other ways that don’t lead to anxiety, and certainly people can experience stress regularly without having chronic problems as a result.

Bottom line: Anxiety is caused by numerous factors, and many of the causes have underlying issues in common with chronic inflammation and stress. Anxiety is, however, an issue in and of itself and not simply a side effect of other problems.

Inflammation and Anxiety

The link between inflammation, anxiety, and even depression is well-documented.

Inflammation is the body’s response to injury, and it’s becoming increasingly understood that this injury doesn’t have to be purely physical. Mental and emotional stress or injury can spark inflammatory responses, too.

When inflammatory processes happen within the body, one of the first things to be affected is the gut and the microbiome. Stress produces inflammatory cytokines that can actually alter the way that the gut, brain, and nervous system respond. This can include the development of depression, anxiety, and leaky gut.

Once leaky gut is present, it can perpetuate cycles of anxiety due to disrupted microbial balances in the gut, toxins in the bloodstream, and poor absorption of nutrients.

Nutrient deficiency can have a significant role in the health of the nervous system, and deficiencies in nutrients like B vitamins or vitamin D can worsen anxiety issues. Leaky gut can perpetuate the cycles of anxiety.

While anxiety isn’t necessarily best addressed in only one specific way, a thorough healing approach will take gut health and inflammatory levels into account.

Following an anti-inflammatory diet protocol and reversing leaky gut could, at the very least, prevent anxiety conditions from continuing to worsen.

In some cases, gut health could be the primary trigger of anxiety, and a gut healing protocol could actually resolve anxiety in its own right.

While testing specifically for anxiety is difficult, if anxiety is present, there are a number of tests that can be done to determine the state of gut health. Specifically, tests that look at zonulin and lactulose levels, like the ELISA test, can help to determine the severity of leaky gut by looking at factors that actually control the level of gut permeability.

Inflammatory markers can also shed some light on the state of gut health that might be contributing to anxiety. Tests such as hs-CRP, or C-reactive protein, measure cytokines in the blood that are released by damaged or inflamed tissues, presenting a decent snapshot of the body’s inflammation levels.

Homocysteine is another test that measures the levels of this amino acid in the blood. When it’s elevated, it can indicate nutrient deficiencies that can be associated with chronic inflammation (like B12) as well as general inflammation.

Bottom line: Anxiety isn’t likely caused by inflammation alone, but measuring inflammatory levels can certainly help to spell out a more direct path to resolving the issue, especially when inflammatory and gut health issues are present.

Foods and Inflammation

An anti-inflammatory diet can look different in many cases, and there isn’t necessarily a one-size-fits all approach. While some common themes will emerge, like eating plenty of leafy greens and healthy fats, others will need to take an individualized approach to get to the root of their problem.

A basic anti-inflammatory diet will include plenty of:

  • Bone broth
  • Leafy greens
  • Cruciferous vegetables
  • Berries
  • Salmon
  • Chicken, especially thigh meat
  • Beef
  • Avocado
  • Sweet potatoes
  • Squash

Foods to avoid on an anti-inflammatory plan will include:

  • Gluten and grains
  • Dairy
  • Beans and legumes
  • Processed or refined foods
  • Sugar, even in Paleo form
  • Artificial sweeteners
  • Preservatives
  • Caffeine
  • Alcohol

Food sensitivity and allergy play a huge role in inflammation and gut health. When foods that produce an immune response are consumed, they further perpetuate leaky gut, inflammation, and digestive upset or malabsorption.

In addition to foods that are specifically aggravating to an individual’s gut, there are also certain groups of foods that can be difficult to digest or which can exacerbate issues with leaky gut. These include grains, beans, legumes, and dairy products – food groups which are already excluded on a Paleo diet.

The Paleo diet has become a popular remedy for gut health woes, but even within the confines of a Paleo diet lies plenty of room for individualization.

Some individuals do best following an AIP diet, or the autoimmune Paleo protocol. This further eliminates known inflammatory foods like eggs, nuts, seeds, and nightshades (tomatoes, peppers, potatoes, and eggplants). Paleo is enough to fix gut health for some; others need a more strict AIP diet.

Others may do better eating super low carb Paleo, or ketogenic Paleo, while still others may thrive on a high vegetable Paleo diet that limits meat intake and promotes large quantities of the full rainbow of vegetables.

Addressing anxiety and gut health issues with diet is best done with the help of a qualified professional who understands both gut health and the underlying causes of anxiety and other mood disorders. In some cases, nutrient replacement with a supplement program can further decrease symptoms and speed gut health.

Please note that while diet can be very effective, if medical prescription therapy is needed, it’s important not to quit medication protocols that are managing anxiety or depression without the assistance of someone who is qualified to do so.

Watch this video – The Anxiety/Depression Diet: This Will Help

Bottom line: Nutrition can play a key role in reducing inflammation and combating anxiety, especially when you increase high-nutrient foods like leafy greens, berries, and salmon and reduce highly processed and sweetened foods.

3 Alternative Therapies to Address Anxiety

Many who suffer from anxiety turn to medication and diet to deal with their unpleasant symptoms, but there is also another category of support than can work together with other protocols or on its own: alternative therapy.

Acupuncture

Anxiety responds well to acupuncture and other Traditional Chinese Medicine protocols.  Acupuncture works to remove energy blockages, or “chi,” within the body.

There are specific anxiety points in the ear, wrist, and feet that acupuncturists will work with. While acupuncture may seem off-putting to anyone who has never tried it or who has a fear of needles, it is well worth the effort to give it a try.

Acupuncture needles are so tiny that they are barely felt, and if they are, it feels more like a tickle than a pricking of the skin. Sessions tend to last anywhere from 30-60 minutes, and I personally find them so relaxing that I often fall asleep and wake to find I am in a much calmer state of mind.

Yoga

Yoga, too, can be effective for the management of anxiety, either on its own or in addition to other methodologies. Even if you’re not a yoga pro, or you’re not flexible at all, working with an online program, a class, or even an app can start to produce positive results.

Yoga doesn’t have to look perfect. You just need to approach it with the mindset of doing the best that you can, and focusing on breathing well and achieving the positions as correctly as possible.

Exercise

Exercise other than yoga, such as aerobic or cardio exercise, can be beneficial as well, since it reduces overall inflammation within the body. Whatever the form of exercise you begin, regularity is what will produce positive results.

Walking a few miles after work, joining a fitness class three times per week, swimming in the mornings before work, or any other possible combination can all bring you closer to your health goals, and that can definitely include reducing anxiety and inflammation.

Summary

Ultimately, the protocol that is going to address anxiety best for someone is going to be specifically targeted at their individual needs. The original trigger or reason for developing chronic anxiety needs to be considered along with other existing health conditions, lifestyle factors, and genetic health.

Exploring different healing modalities like diet, lifestyle, exercise, and alternative therapies will often have a much more significant impact on anxiety than simply waiting for it to dissipate on its own.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Ways for Managing Every Type of Workplace Stress


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Ways to Reverse Every Type of Workplace Stress

I spent a decade after college working in high-pressure roles for fast growing startups and tech companies. I can recall days where I cried on my lunch break from the pressure. The workplace stress felt debilitating at times. If this sounds familiar, then you’re not alone.

According to a new study by the Harvard School of Public Health and NPR Radio, 43 percent of Americans say their job causes them stress, and 27 percent say this workplace stress affects their sleep. In Australia, 35 percent report having significant levels of stress in their lives, according to the Australian Psychological Society.

Research shows that the main causes of workplace stress are:

  • Work overload and long hours
  • Concerns about losing one’s job
  • Difficulty in work relationships
  • Lack of control and resources

If this resonates, I have good news for you! With a few minutes of mindfulness practice each day, you can be whistling while you work in no time.

I like to say that it’s a practice that allows you to observe everything happening within you and around you without judgement. It helps you understand how everything affects you and how you affect the world around you.

There’s a reason why Google, Oprah and countless new businesses are using mindfulness. It’s absolutely vital to living with more ease and happiness! I’m walking proof. Once I began practicing mindfulness regularly, my anxiety attacks stopped and my workplace stress lowered. I felt immediate improvements in my health and work became much more enjoyable.

Here are some simple ways you can use mindfulness to make all the difference in your week:

The 90/20 Rule

This sounds like a no-brainer, but many of us work more than 8-hour days and never take a break beyond lunch. This is the equivalent of driving your vehicle on low oil. It may get you to from point A to B, but you’ll eventually break down at some point.

Nathaniel Kleitman, a physiologist and sleep researcher, found that many people work best having 90 minutes of concentration followed by a 20-minute break. The easiest way to do this is to set an alarm or a calendar reminder. Find a way to prompt yourself to stop what you’re doing, get up and move around every so often.

While taking breaks, try to limit your online and social media usage. Aim for natural experiences that will stimulate your brain, like face-to-face conversations, walking in nature or doing some light exercise. This will clear your mind and give you some fresh air to relax. It’s like giving a gift to yourself – sometimes a short little break is all the support your mind-body system needs to get the job done.

The 5-Minute Workplace Stress Buster

This is a simple practice I call “Soothing Breath.” Whenever you’re feeling anxious, overwhelmed or nervous, take five minutes to try this. That’s all it takes to feel your nervous system return back to balance.

With your eyes open or closed, inhale for five full seconds and exhale for five seconds. Repeat this rhythm for five minutes. You can breathe through the nose or mouth. Experiment with what feels more relaxing.

Once your body’s natural relaxation response kicks in, you’ll feel more at ease, clear-headed and able to focus on the task at hand. As a testament to the legitimacy of this exercise, I tried it once after I was in a car accident and my body was shaking.

Within five minutes of this breathing, I calmed down enough to stop shaking. Now that’s powerful!

Shift Perspective

Mindfulness teaches us to observe the circumstances in our world non-judgmentally.

Instead of focusing on what is “right” or “wrong” about your work situation, start to ask yourself these questions: “What can I learn from this?”, “What is this (person/situation) teaching me?” and “How can I grow from this experience?”

As Shakespeare said: “There is nothing either good or bad, but thinking makes it so.”

Most everything in life can be considered neutral until we give it a label of “right” or “wrong.”

As we shift perspective and begin to look at the world through a lens of inquiry, we uncover hidden opportunities to grow – in ways that would have been impossible if we’d stayed flourishing in our pessimism.

Write Down 5 Things You’re Grateful For

Wouldn’t we all like to have our glass half full? Chances are, your glass is fuller than you realize! Because it’s so easy to fixate on what’s not going right, we often forget to recognize the positive aspects of our lives.

It’s human nature to be aware of obstacles, but when we overemphasize our attention on the problems, it’s like looking through a microscope. When our eyes are preoccupied with the issue in front of us, we miss the positive things all around us, and life starts to feel quite grim. List out what you’re grateful for every morning in a notebook. Just five things a day.

To remedy this, list out what you’re grateful for every morning in a notebook. Just five things a day. This practice will very quickly shift you into a positive mentality, where you’ll begin to consistently see the good things around you.

This alone will change your life.

An attitude of gratitude has a ripple effect. As you reprogram yourself to appreciate the small things, very quickly you’ll start feeling happier, and this happy state becomes a magnet for more wonderful events, people and circumstances to find you.

Email Mindfully

We’ve all been there before. You get an email that leaves a sour look on your face and tension in your chest, only to find out later – you completely misinterpreted their tone.

As humans, we’ve spent the last 200,000 years communicating largely in person. Much of our communication as a species relies on body language and tone of voice.

Both are entirely lost in email communications, which makes it a tricky art to communicate indeed. If you’re writing a difficult email, don’t push the send button until you’ve practiced the Soothing Breath technique.

When we’re feeling the workplace stress, we transmit it within our email language without realizing it. The remedy? If you’re writing a difficult email or feeling stressed, don’t push the send button until you’ve walked away from your desk for two to five minutes and practiced the Soothing Breath technique (above).

When you return to your computer, re-read the email as if you were the recipient reading it for the first time. Does any of the language need revision? Can any of it be misinterpreted?

Ask yourself this question: “What needs to be said for the highest good of completing this task AND creating a positive relationship here?”

Instead of Multitasking, Try Prioritizing

We tend to think doing multiple things at the same time is the key to getting things done, but there’s a new research that reveals multitasking is actually making our jobs harder! Uh-oh!

In an interview with NPR, Clifford Nass, a Psychology Professor at Stanford University, says: “Today’s non-stop multitasking actually wastes more time than it saves. There’s evidence it may be killing our concentration and creativity too.”

He shares: “The research is almost unanimous, which is very rare in social science, and it says that people who chronically multitask show an enormous range of deficits.

They’re basically terrible at all sorts of cognitive tasks, including multitasking.” Start by doing one thing at a time. Next, prioritize each task with an A, B or C in front of it.

So how do we fix this? Start by doing one thing at a time. Benjamin Franklin was a master at prioritizing tasks on a to-do list. Considering how much he accomplished in his lifetime, I think it’s a safe bet to take this route.

An easy method is to write out an exhaustive list of all the things you need to accomplish. Next, prioritize each task with an A, B or C in front of it. Put an A next to things that are super urgent and need to be done today, B next to slightly less urgent tasks and C next to tasks even less urgent. Try and aim for under ten As, if possible.

Next, number all your As in order of importance or urgency: A1, A2, A3 and so on. Now do the same with the Bs (B1, B2, B3) and Cs.

Once you have your priorities straight, set a timer for how long you’d like to spend on the first task, A1. Put all other media aside. Do your best to stay focused on the task at hand and take breaks. Then marvel when you find this improves your workplace stress levels and productivity!

Meditate, Period

Anyone can meditate, regardless of age, history or beliefs. There are thousands of studies proving meditation is helpful for increasing our concentration and mental clarity, improving our mood, health, stress and overall well-being. From personal experience, meditating changed my life and my students’ lives in powerful ways.

A simple way to get started is to sit upright in a back-supported chair. Plant your feet on the ground and rest your palms on your lap. Your eyes can be closed or open with a low gaze. Allow your attention to rest on your breathing.

Now let your muscles relax and invite your breath to restore a sense of calm in your mind and body. Without judging them, just notice the sounds, thoughts and emotions that are present. Become a curious witness to everything while keeping a gentle awareness on your breath.

Practice this for five minutes at first. Eventually over a few weeks, work your way to ten minutes, then 15 and 20. Many long-time practitioners meditate for 20 minutes twice a day – once in the early morning and once in the early evening before dinner.

Still looking for ways for managing every type of workplace stress? Watch this video-7 Ways to Manage Stress At Work

The Bottom Line

With mindfulness, we learn to accept what we can and cannot control. We discover that we can’t always control what life throws at us, but we can control ourselves, how we respond to our circumstances, and how we choose to show up in the world.

Written by Leah Santa Cruz

Author Bio:

Leah is a Meditation and Mindfulness Coach, who specializes in helping women in the workforce lead joyous lives. Her background in modern Psychology and neuroscience alongside trainings in ancient practices allows her to provide useful tools that actually work and are easy to integrate within a busy lifestyle. Her mission is to help women uncover more love, joy, harmony and intimacy within themselves and with others, the foundation for all happiness. You can find out more about Leah’s meditation coaching here.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

6 Ways to Lose Weight If You’re Genetically Fat


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Is Obesity Genetic? 6 Ways to Lose Weight If You Have Fat-Promoting Genes

You might be genetically disposed to obesity. Luckily, there are things that you can do to influence your body in positive and lasting ways.

Is obesity something that you can control, or is it genetic? The real answer lies somewhere in the middle. While genetics can influence our weight and many other tendencies, epigenetics – or how our lifestyles and environments interplay with our genes – has the biggest impact of all.

The good news is that even with genetics that seem to be working against us, we aren’t prisoners to our genes.

How Your Genes Contribute to Obesity?

Obesity is truly a global epidemic. As of 2016, more than 650 million people in the world were obese – or 13 percent of the adult population.  Obesity rates have more than doubled since 1980, so it would seem that lifestyle must play a bigger role in obesity than genetics since our genetics can’t have changed that much in 30 years, right? In the U.S. alone, more than one-third of adults are obese.

While genetics themselves aren’t changing, gene expression can. We all have protective and harmful genes in our bodies, and these can be flipped on or off like light switches. The factors that control whether a gene is active or turned off are largely controlled by the environment we live in, our lifestyles, our diets, and our overall health.

Since the 1980s, a lot has changed in our environment and lifestyles with increasing pollution, fast food consumption, stress levels, lack of sleep, and many other factors that could be turning off our protective genes and turning on negative genes, including those associated with obesity. People can have genes that are prone to weight problems, but creating a preventive lifestyle can help offset that risk.

Obesity is rarely only caused by genetics, although some people may be more prone to body fat storage, food cravings, and depressive tendencies that can make a lack of desire to exercise harder to overcome.

For those people, focusing on food quality is more important than exercising more or eating less. This is because the foods that you eat can help to control your genes. Anti-inflammatory foods, like leafy greens and cauliflower, have a protective effect, while pro-inflammatory foods, like breads and sweets, can activate the genes that exacerbate weight issues.

Bottom line: A calorie isn’t a calorie when it comes to eating for weight loss or countering obesity. People can have genes that are prone to weight problems, but creating a preventive lifestyle can help offset that risk.

6 Ways to Lose Weight and Keep It Off for Good

Inflammation is at the core of many epigenetic expressions of genes that can contribute to weight gain or make weight loss hard. When you’re seeking to turn off fat-promoting genes and finding a healthy balance within the body, these factors are essential for maintaining a healthy weight.

1. Engage in Physical Activity

Physical inactivity can take a slight genetic tendency toward obesity and exacerbate it.  The human body is designed to move and be active, and when this doesn’t happen, certain biological processes can stagnate or become inefficient (like metabolism, digestion, and stress hormone regulation), making the body more prone to inflammation.

If you’re prone toward weight problems or struggle with obesity, there’s no way around the fact that movement of some kind is necessary for both weight loss and overall physical health. You don’t have to undertake marathon training or CrossFit to experience positive results, either. Walking for two to three hours a week total can be a great starting point for weight loss, improved digestion, and better sleep – all of which will help improve genetic expression.

Remember: The less you move, the less inclined you’ll be to begin exercising – so keep active!

2. Focus on Gut Health

Research continues to prove that almost everything is tied to the gut, including both weight and genetic expression. The gut microbiome – or the landscape of good and bad bacteria that reside within the intestines – helps to regulate fat storage and weight. The gut is implicated as the starting point in a number of metabolic disorders and the development of weight issues and obesity.

Obesity is characterized by constant, low-grade inflammation which is partially influenced by the bacteria in the gut. When the good bacteria in the gut outnumber the bad, this can have a significant influence on which genes are expressed, and how the overall body functions – including weight, digestion, and metabolic health. Not only can the gut be a major cause of obesity, but it can also be one of the reasons why losing weight can be next to impossible for some.

Not only can the gut be a major cause of obesity, but it can also be one of the reasons why losing weight can be next to impossible for some. Unless the gut bacteria are overhauled by diet and lifestyle changes, attempts to lose weight may be unsuccessful.

Repair damaged tissue in the gut by focusing on high-quality proteins with amino acids, like bone broth and collagen

Fermented foods, including kimchi and sauerkraut, and prebiotic foods like artichokes, garlic, onions, and asparagus also help to replenish the good bacteria and ensure that it will continue to proliferate and thrive.

Diets that contain lots of trans fats, artificial flavorings, and sweeteners, and other “junk” or refined foods don’t nourish good gut bacteria, but instead help the bad bacteria to thrive.

This can contribute to food cravings for all of the anti-gut foods you shouldn’t be eating, as well as an inability to shed pounds no matter how closely you count calories. Food quality matters, and unless the food is nourishing your microbiome, it won’t be supporting your weight loss efforts.

3. Get Enough Sleep

It’s impossible to get healthy – and lose weight – if you aren’t getting enough high-quality sleep. Prioritizing a good night’s slumber is an important avenue in weight loss and having healthy genes.

If you have the genes associated with weight problems, lack of good sleep can turn these genes on and further exacerbate the problem. Getting less than seven to nine hours of sleep each night, or sleeping much more than that, can cause alterations in gut bacteria and genetic expression that can influence body weight.

4. Reduce Stress

Constant stress, even at low levels, influences weight and is often associated with obesity.

While it can feel difficult to combat work and home stress, it’s essential to find healthy ways to cope instead of expecting it to disappear. The microbiome can also be related to increased stress if it isn’t healthy, so following the other tips in this section can have a natural impact on reducing stress levels.

Whether you participate in yogameditation, or therapy, finding a stress relief outlet that works for you will be a critical component of balancing your weight and changing how your genes express.

5. Drink More Water

While it might seem one of the most common pieces of advice, research shows that overweight individuals are typically not hydrated properly.  This can lead to an inability to shed weight, as well as increased inflammation levels. Dehydration can also influence appetite, cravings, sleep, and even mood.

So how much water do you really need? While the advice to drink six to eight glasses of water per day is widely circulated, there isn’t solid research to back that up.

 More convincing research indicates that gauging hydration level by the color of urine is a better and more individualized approach. Urine should be pale yellow or nearly clear to indicate good hydration. If it is medium to dark yellow, you need more water.

Certain foods or nutrients can alter urine color, like beets or vitamin B12 supplements, but for the most part, urine color is a good gauge of how much water is available to your tissues.

Water and hydration levels can not only influence things like constipation and digestive function, but it can play a role in how your genes and DNA express, making it a critical component of getting your epigenetic expression to be working for you and not against you.

6. Find Supportive Meal Plan Coaching

Need some motivation? Join a coached program or Paleo meal plan group.

Research shows that people who find social support have more success at weight loss than going it alone. Online coached challenges have a strong success rate and have become popular in recent years thanks to convenience and affordability.

While there are thousands of weight loss programs abound on the Internet, finding the right one is crucial to your success. Do they over-promise? They probably will under deliver. Does it sound too good to be true? It probably is.

As someone who was obese for many years and then went on to become a nutritionist, I know that pairing weight loss efforts with a group setting can instantly improve your chances of completing the program and seeing real results.

Watch these 2 videos below –

How to Lose Weight If You’re Genetically Fat

How to Lose Fat The Right Way (MEN VS WOMEN!)

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Carb Cycle for Fat Loss and Muscle Gain?


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Ever hear of eating carbs to lose weight? If you carb cycle the right way, it’s a powerful fat-loss tool!

Some people swear by a low-carb diet to lose weight, while others eat moderate amounts of carbs and say it works just as well. So which do you choose?

Fortunately, there’s a way you can choose both (and potentially burn even more fat).

This method is called carb cycling. Read on to strategize the best way to use it to boost metabolism.

What Is Carb Cycling?

Carb cycling involves switching between high-carb days, low-carb days, and moderate-carb days throughout the week to encourage fat loss and muscle growth.

The theory is that cycling your carbs helps you lose weight while avoiding the low mood associated with more restrictive low-carb diets.

But does it really work? Let’s dive into the benefits of carb cycling below, and how it can equal big results when it comes to fat loss.

Why Carb Cycling Is Great for Fat Loss

Increases Insulin Sensitivity

Insulin is the hormone responsible for turning the carbs you eat into energy. When you eat a carb-rich meal, insulin picks up the glucose (sugar) molecules from your bloodstream and ushers them into your cells to be burned as fuel. This keeps your blood sugar levels balanced throughout the day.

However, this system can become overworked from the constant intake of too many carbs. Think of it this way: every time you eat a carb-rich meal (but most especially processed carbs and junk food), your body has to release a ton of insulin to keep your blood sugar in check. Over time, your cells essentially “burn out” and become less sensitive to the effects of insulin.

When this happens, excess glucose remains in your bloodstream, since it needs insulin to be able to be used by your cells. Your body now has to get rid of this excess glucose since it’s not being burned off, so what does it do? It stores it as fat.

Luckily, giving your system a break from carbs several times a week can encourage your cells to become more insulin-sensitive once again, which can help your body use carbs more efficiently and store less as fat.

Including a few low-carb days into your week also gives your body a chance to “dip into” its fat stores. This occurs when your body uses up all of the glucose in your bloodstream for energy, but still requires more to power you through your day. When it doesn’t have immediate access to any, it begins to burn fat for fuel.

Boosts Your Metabolism

The idea of forcing your body to burn its fat reserves by constantly restricting carbs is, of course, extremely tempting. The problem with doing this for the long term is that another hormone intricately linked to fat-burning – leptin – becomes disrupted.

Leptin controls your hunger and satiety signals, as well as your metabolic rate.

Leptin levels can become too low when you go on a low-carb diet for a long period of time. This ultimately tells your body that it should conserve energy, so it begins to slow down your metabolism. However, when you eat carbs again, leptin is spiked, which in turn raises your metabolism so that you keep burning fat.

When you carb cycle, you keep your leptin sensitive by not overstimulating it with too many carbs on your low-carb days, while also not slowing down your metabolism by restricting carbs for too long. It’s a win-win.

Helps Preserve Muscle Mass (Which Helps Burn More Fat)

The act of working your muscles during exercise causes them to break down so that they can grow back stronger. Unfortunately, if your calories or carbs are kept too low when you’re training, you can prevent your muscles from growing. This is because muscles require fuel, mainly in the form of glycogen from carbohydrates, in order to grow.

When your muscles have this fuel and you begin to develop more lean tissue, you’ll naturally burn more calories throughout the day. This is why the high-carb days in your carb cycle will overlap with more intense training days – so that your muscles have the nutrients they need to develop.

How to Carb Cycle for Fat Loss and Muscle Gain?

Carb cycling is a fairly straightforward process. Essentially, you want to focus on having your higher-carb foods on hard workout days, and your lower-carb foods on rest days or light workout days.

On high-carb days, focus on eating starchy veggies at every meal. Your intake can range from 150 to 250 grams. Focus on filling each of your meals with a serving or two of starchy roots and tubers like sweet potatoes, carrots, plantains, and fruits, rounded out with proteins and greens.

High-carb days should also be your most intense workout days. Think resistance training, high-intensity interval training, or sprint workouts.

On moderate-carb days, include a starchy vegetable with your breakfast and keep the rest of the day low-carb. Do a moderate hike or go for a light jog!

On low-carb days, try not to exceed 50 to 75 grams, sticking mostly to higher-fat foods like avocado, green veggies, and a protein at each meal. Eat protein at every meal (grass-fed meats and fish) and lots of non-starchy veggies.

Example: Try a large green salad topped with avocado, walnuts, sunflower seeds, olive oil dressing, and a large wild salmon fillet, followed by a square of 80 percent dark chocolate.

Low-carb and moderate-carb day workouts should be lighter workouts: easy hikes, yoga, or any other low-intensity activity.

On your no-carb day, stick to 30 grams of carbs or less. Focus on leafy greens and other low-carb foods on the list below.

Your no-carb day should be your rest-and-recover day.

Low and High-Carb Food Examples

High-carb foods include starchy roots and fruits like sweet potato, taro root, carrots, apples, oranges, bananas, plantains, parsnips, chestnuts, pineapple, and winter squash.

Low-carb foods include all leafy greens like kale and spinach, avocado, peppers, broccoli, cauliflower, olive and coconut oils, nuts, seeds, meats, and fish.

Sample Carb Cycling Week

Day One: Low-Carb Day

Day Two: High-Carb Day

Day Three: Low-Carb Day

Day Four: Moderate-Carb Day

Day Five: High-Carb Day

Day Six: Moderate-Carb Day

Day Seven: No-Carb Day (Rest Day)

As you can see, cycling your carbs is relatively simple once you know exactly what to eat on rest and workout days. Now there’s only one thing left to do: get to browsing our recipe pages for meal ideas!

Watch these videos below for low-carb, moderate-carb and high-carb recipe ideas

6 Healthy Low Carb Recipes for Weight Loss

High Carb Recipes

Low to Moderate Carb Meal Plan for Weight Loss

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Natural Acid Reflux Remedy – How to Completely Cure Acid Reflux


Discover How, Five Minutes from NOW, Your Acid Reflux Can Be Totally Gone & You’ll Feel Great Night and Day

Strange Acid Reflux and Type 2 Diabetes Connection Discovered

Is your type 2 diabetes caused by acid reflux, or is your acid reflux going to eventually lead to type 2 diabetes?

No, not if you make this one change in how you manage your acid reflux.

This is because a new study published in the journal Gut reveals that on top of numerous other dire consequences, this treatment method for acid reflux causes type 2 diabetes.

Researchers from China, Hong Kong, and the United States collaborated and collected information from three large American studies: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study.

Altogether, these studies had 204,689 participants who were observed over a period of 9 to 13 years. They were free of diabetes at the beginning of the study period.

The information collected by these studies included the participants’ demographic details and the results of medical checkups that included blood tests, medication use, dietary information, lifestyle habits, and physical exercise levels.

During the follow-up period, there were 10,105 cases of diabetes over more than two million person-years. When the researchers compared these cases with the information regarding PPI use, they found that people who regularly took PPIs had a 24% higher risk of type II diabetes than those who did not take it regularly.

They defined regular use as twice a week for two years, which is, of course, far less often than these drugs are customarily taken by people with chronic acid reflux and/or stomach ulcers.

The risk for those who took their PPIs twice a week for more than two years increased to 35% when compared with those who did not take any of them. The same was true for people who took more than two courses of PPIs per week.

But type 2 diabetes is probably the least of your problems if you suffer acid reflux. Here is how I got rid of mine before it almost killed me (literally)…

Easiest Way to Avoid Acid Reflux

Acid reflux can be horrible.

So, it’s no wonder that people try a lot of things to avoid it. Eat this, don’t eat that, take this mixture. The approaches are numerous, but they rarely help.

So you’ll celebrate a new study published in the journal Neurogastroenterology & Motility. Because it reveals that sometimes less is more and demonstrates the easiest way to avoid acid reflux.

The research team from Sandwell & West Birmingham Hospitals recruited 27 subjects with gastroesophageal reflux: 16 had a mild to moderate form (group A), and 11 had a severe form (group B).

These researchers carried out high-resolution impedance manometry and PH monitoring before and after their subjects ate a meal, while they were resting, while they were walking, and while they were exercising.

PH monitoring refers to the measurement of acid in the esophagus, and high-resolution impedance manometry examines food as it proceeds down the esophagus and stomach to see whether there is an obstacle or other problem.

They found more acid reflux episodes after a meal in group B than in group A: a median of 10 versus 6.5 episodes. The maximum number of episodes was 18 in both groups.

Food also took much longer to clear the esophagus in the subjects in group B than in the group A subjects—four and a half times longer, in fact.

Lower esophageal sphincter relaxation was the mechanism that caused the most acid reflux episodes in both groups.

The esophageal sphincter is the valve at the top of your stomach or the bottom of your esophagus that is meant to close and keep the food inside your stomach. If this valve is weak or relaxes frequently, then acid reflux becomes likely because the food flows back into your esophagus.

This happened a median of 17 times after a meal in group B, compared with 13.5 times in group A. Some people experienced 34 of these episodes after a meal.

Now here is where this gets interesting.

When group A exercised directly after a meal, their esophageal sphincters relaxed 4.7 times per hour, compared with 2.4 times per hour when they rested after eating.

In group B, this happened 5.3 times per hour during post-meal exercise and four times per hour during post-meal rest.

These findings suggest that there are two things you should never do after a meal.

1. Avoid lying down. If you sit up, gravity will limit or prevent your food from flowing back into your esophagus when the sphincter relaxes.

2. Avoid exercise. If you are vulnerable to acid reflux, the best approach is probably to exercise first thing in the morning at least eight to 10 hours after your last meal.

But relaxing after meals is not enough to completely cure acid reflux. For that, you need the simple approach explained here…

Immune System Reaction May Trigger Acid Reflux

As of now, gastro esophageal reflux disease or acid reflux is thought to occur due to the damage done to the esophagus by gastric acids that move upwards from the stomach. However, the latest research conducted done at the Utah Southwestern Medical Center shows that this may not be the case.

The study points to the fact that cytokines, which are immune system cells that cause inflammation, may be playing a big role in damaging the esophagus and resulting in heartburn.

Dr. Rhonda Souza, who lead the research, has said that these findings may change the way conventional acid reflux treatment is done. At present, acid reflux patients are given drugs that prevent the production of gastric acids in the stomach. However, if acid reflux is an immune-mediated injury as these studies show, then it will be better to create drugs that prevent cytokines from attracting inflammatory cells to the esophagus.

Is acid reflux really the result of an acid burn?

In the research published in the December 2009 issue of Gastroenterology, scientists studied acid reflux in rats. The condition of acid reflux was operatively created in the rats by connecting the duodenum to the esophagus to allow gastric acids to permissively enter the esophagus. However, researchers found that contrary to the expectations, inflammation of the esophagus did not occur immediately.

Dr. Rhonda Souza stated that the findings contradicted what was popularly believed – that acid reflux is result of acid burn, for if this was the case, then heartburn should have immediately started in rats, as gastric acids were freely entering their esophagus.

Even after three days of the operation, there were no clear signs of damage done to the esophagus’s surface cells. Only after a closer inspection were scientists able to notice inflammatory cells appearing in the deeper layers of the esophagus. The damage to the esophagus’s surface began only after three weeks of the operation – the time taken by inflammatory cells to rise to the esophagus’s surface layer.

It was concluded that the acid itself does not lead to tissue damage associated with acid reflux, but that instead, the damage is caused by the inflammatory reaction in the esophagus that the gastric acid triggers.

This research also supports the popular belief – stress leads to acid reflux. Previous studies done on how stress affects our body have shown that continuous stress weakens the immune system, thereby increasing the chances of developing various diseases.

Watch this video – How to treat ACID REFLUX AT HOME – HEARTBURN TREATMENT(GERD)

If you have acid reflux, you may want to check out our natural acid reflux guide

This post is from Scott Davis’ Acid Reflux Solution. This program helps you to cure your heartburn and acid reflux by using natural remedies to quickly heal your stomach without dangerous medicine or risky surgeries. It can also help you to remove some disorders of acid reflux such as constipation or IBS.

To find out more about the program, go to Natural Acid Reflux Remedy – How to Completely Cure Acid Reflux

How Carb Backloading Helps You Lose Fat and Build Muscles Fast


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Carb Backloading: How to Torch Fat & Gain Muscle by Eating Carbohydrates

We’ve been taught that eating carbs first thing in the morning helps boost our metabolism and energize us, which is why the typical American breakfast includes OJ, toast, fruit and oats.

We’ve also been taught to avoid eating carbs at night because they can make us pack on the pounds and sabotage weight loss.

While there’s logic behind this claim (it’s true: our bodies demand less energy when going to bed, which suggests carbs eaten at night will get stored as fat, not used for fuel), research suggests that eating carbs at night may actually promote fat loss. This concept is called “carb backloading”, and it goes against everything we thought we knew about eating carbs.

Now, as a quick disclaimer before I get into the details of carb backloading: it’s not a method that encourages you to eat potato chips, donuts and ice cream before bed.

Instead, we’re focusing on quality carbs here, such as sweet potatoes and coconut flour (and I’ll give you a list of the best sources of Paleo carbs for carb backloading at the end of this article). You’ll also want to avoid refined sugar in general, because it offers no nutritional value and damages your health on many levels.

It should also be noted that carb backloading is designed as a natural way to increase muscle mass and fat burning for athletes, as opposed to being a weight loss program.

In any case, carbs are a nutrient that get stored as fat when overconsumed, which is why they should be eaten in moderation (unless you have an extremely high activity level).

What is Carb Backloading and How Does It Work?

You can think of carb backloading as “strategic timing” for eating carbs, based on how your insulin levels naturally fluctuate throughout the day.

Insulin is a storage hormone that helps your body metabolize carbs. Like a “fuel selector” switch, it tells your body when to store carbs as fat and when to store them as glycogen in your muscle tissue.

Carb backloading uses this fuel selector switch to its advantage, and recommends eating carbs based on the time of day your body is more likely to use carbs to build muscle and burn fat. Insulin is more sensitive in the evenings, meaning you can digest carbs easier at night.

Insulin is said to be approximately 30% more sensitive in the evenings and after working out, which means your body can digest carbs more effectively (read: the fuel selector switch is turned on).

On the other hand, insulin levels are the least sensitive in the morning, which means your body is less responsive to carbs and more likely to store them as fat.

As you can see, according to carb backloading principles, steak and eggs may the favorable breakfast choice for muscle building and fat loss after all.

Watch this video – What is Carb Backloading and How to Do It

How Carb Backloading Helps You Lose Fat and Build Muscles Fast

As mentioned above, carb backloading can help you get lean because it takes into consideration when your fat storage hormones are most active.

Simply put, your insulin levels are at their highest peak in the morning, which is when your body is more likely to store carbs as fat. So, ditching carbs in the morning can help accelerate weight loss and allow you to gain more definition.

On the other hand, insulin levels are most sensitive in the evenings and after working out, which is when your body will utilize carbs to replenish glycogen in your muscles and build muscle tissue, rather than storing carbs as fat. Try eating carbs about four hours before bed to best replenish your muscles after a workout.

The best time to eat carbs for carb backloading is said to be 4 hours before you go to bed, and right after your workout to replenish the glycogen in your muscles. Since carb backloading is all about being in sync with your hormonal rhythms, it’s ideal to plan your workouts in the evenings if possible (around 5 pm or later).

If evening workouts aren’t doable with your schedule, you can still practice carb backloading.

If you work out in the mornings, you’ll need to eat a small amount of carbs to replenish lost energy – but it’s still recommended to pair these carbs with a blood sugar balancing nutrient, such as a Paleo protein powder, to prevent excess insulin from being released. Otherwise, your insulin levels will become elevated, which prevents you from being in a fat-burning state.

More Benefits of Carb Backloading

In addition to building muscle and losing fat, carb backloading can help you sleep like a baby.

Carbs help transport tryptophan across the blood brain barrier, which is an amino acid that gets converted to the neurotransmitter serotonin.

Serotonin gets converted to melatonin in the pineal gland – and, as you may already know, melatonin is responsible for regulating your sleep and wake cycle.

Since low levels of melatonin are linked to a disrupted sleep cycle, carbs may just be Mother Nature’s NyQuil.

How to Do Carb Backloading

To summarize, the general guidelines of carb backloading are:

1. Eat protein or healthy fats until 5 pm, when insulin levels are highest, which is when you’re more likely to be in a fat-storage state.

2. Eat carbs after a workout to replenish your glycogen stores. To be in sync with your natural hormone rhythms, it’s best to work out in the late afternoon or early evenings. The average athlete only needs a small amount of carbs, while the elite athlete will require a larger serving.

3. If your daily workout is in the morning, have a small amount of carbs (such as a piece of fruit) paired with a protein source. This prevents excess insulin from being released, and also prevents your body from turning on the “fat storage” switch.

4. Eat your carb meal in the evening, approximately 3-4 hours before you go to bed, to encourage muscle building and fat loss.

Notes:

Some carb backloading experts say small amounts of carbs during the day (after breakfast) are acceptable when carb backloading, as long as it’s less than 30g of carbs, which is the equivalent of one medium-sized banana or two small baked sweet potatoes. When carbs are eaten in smaller amounts, your body releases less insulin, which means the carbs are less likely to be stored as fat.

Carb backloading is most effective for the elite athlete looking to gain muscle and improve athletic performance when training on a regular basis, approximately 4-5 times per week.

Sample Carb Backloading Meal Plan

This sample carb backloading meal plan is based on doing your workouts at 5 pm and going to bed at 11 pm.

Best Sources of Paleo Carbs for Carb Backloading

Since grains, beans and legumes aren’t carbs that are permitted on a Paleo diet, the best sources of Paleo carbs for carb backloading are mainly fruit, vegetables and natural sweeteners.

Carbs break down into glucose and fructose. Glucose is your body’s preferred fuel source because it fills your muscle glycogen stores, whereas fructose fills your liver glycogen stores.

This is why moderating high sugar fruits and veggies (such as bananas and plantains) and focusing on low fructose foods (such as apples and pears) can be more beneficial for building muscle and losing fat.

Apples and pears are better for building muscle and losing fat than high sugar fruits.

Here are the best sources of Paleo carbs for carb backloading:

  • Bananas
  • Plantains
  • Apples
  • Berries
  • Pears
  • Mango
  • Peaches
  • Dates
  • Carrots
  • Squash
  • Sweet potatoes
  • Peppers
  • Parsnips
  • Beets
  • Cassava
  • Pumpkin
  • Coconut
  • Coconut flour
  • Tapioca flour
  • Paleo chocolate chips
  • Raw honey
  • Maple syrup

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

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