Contact
About Us
Why Take Supplements
Monthly Natural News
Community Blog
Health Glossary
FAQs
Products
Home
About Us
Why Take Supplements
Monthly Natural News
Community Blog
Health Glossary
FAQs
Products
Home |
Supplement and Diet - Archives of Daily Health Tips9/3/2010 Yum, hamburger True, but you should know that a hamburger with 17 gms of fat contains 2,000 calories that will take 500 minutes to walk off. Do you walk 8.3 hours a day? 9/1/2010 Walking, continued… Wake up 30 minutes earlier than you usually do and take a short walk. It is the perfect way to get your heart moving and meditate prior to your day beginning. It will change your life. 8/30/2010 Walking, continued… Researchers measured the steps of 98 Amish adults with pedometers and found men took an average of 18,425 steps a day and women took 14,196. The average American takes about 4,000 steps. 4% of Amish adults are obese versus 31% of the general population. Uh, put on your walking shoes and get your butt out the door! 8/27/2010 Walking, continued… A University of Tennessee study revealed that women who averaged more than 10,000 steps (about 5 miles depending on your stride) had 40% less body fat and waist and hip measurements that were 4-6 inches narrower than those who averaged less than 6,000 steps – LA Times 8/25/2010 Walking Why did humans evolve to walk upright (do not intend to offend any creationists out there. We at Good Elements are evolutionists)? Bipedalism – walking on two feet – is one of the defining characteristics of being human. It also happens to be the most perfect form of exercise. You don´t need to start your exercise program at the gym or with a pilates class. Get out there and walk and watch your body take on a more natural shape. 8/23/2010 Breakfast is king “Breakfast like a king, lunch like a prince and dine like a pauper.” Many people who are overweight think that by skipping breakfast, they are avoiding fatty calories. This approach is wrong for several reasons. Eating breakfast starts your metabolism working early in the day instead of going dormant. People that skip breakfast tend to gorge at dinner (or in the middle of the night) when your body is least active and those calories tend to get stored away. 8/20/2010 Why are people thinner in the rest of the world? It’s no secret. They don´t perform more strenuous exercise, they simply use cars less and walk more. They don´t eat less, they simply eat more natural food and less processed, fatty foods and sodas. Go back to what is natural. 8/18/2010 Keep it easy Why count calories? Why research complicated medicines? If you really listen to what your body wants, you will find that it really craves natural food with real nutrients which will help keep your trim an optimally maintain health. 8/16/2010 Easy Substitutes Substitute your sodas for tea and fruit smoothies. Substitute your processed food for organic meats and vegetables. Substitute your tv time for a long walk. Watch your life change. 8/12/2010 Be healthier and happier Do I start with nutrition and diet? Exercise and fitness? Psychology and social wellbeing? Start slowly with all three. Take a holistic approach. 7/8/2010 Plaque in the Heart In their 30's and 40's, accumulation of fatty deposits called plaque typically begins to accelerate in men. Plaque stresses the heart and makes it work harder. omen are generally protected in their major arteries until after menopause. Cholesterol, tobacco smoke, high blood pressure and high blood sugar all cause persistent injury to the inner lining of the arteries... 6/10/2010 Berries and Memory Berries have anthocyanins, plant nutrients that fight disease. They stiumlated cells and prevent the kind of DNA damage that can lead to Alzheimers and even cancer. 6/8/2010 Berry Good Idea Berries are low in calories and are true superfoods. But unlike frozen veggies, frozen berries can pack the same healthy punch as fresh ones. Eating just 4 ounces of mixed berries a day for eight weeks can bring high blood pressure down severn points! 6/7/2010 Yoga helping cancer patients While yoga doesn't cure cancer its stretching and breathing exercises did improve sleep, reduce dependence on sedatives and help cancer patients resume the routine activities of everyday life, according to a 410-participant study currently being highlighted at the American Society of Clinical Oncology's annual meeting in Chicago. In another study, about 8 out of 10 cancer survivors reported significant sleep impairment that affected their lives before the study. Half of the patients were assigned to yoga classes twice a week for one month. By the end of the trial, 31 percent of yoga patients no longer had the sleep disruptions, twice the recovery rate of patients who didn't take classes. 6/4/2010 Turn back the clock Do you know how old your arteries are? With optimal cholesterol and blood pressure and no diabetes, your arteries could have the health of someone as much as 20 years younger than you! 5/7/2010 Maximum results with minimum effort instant enlightenment! Overnight learning! Total fitness in a week! Bull kaka! 5/5/2010 Mastery versus the quick fix A crash diet will get you nowhere in the long run, and will actually set you back. Whereas you might feel that you are not making progress you are. To get anywhere significant, to make a lasting change in yourself, you must commit yourself in the long run. 5/3/2010 Forget the handshake Grab your friend or family member and give them a big fat hug. You build good karma. 4/30/2010 Playfully When you approach an activity in the spirit of play – joyfully and for its own sake – you are most likely to achieve happiness…and the best results! 4/28/2010 When work becomes play Many things that are worth achieving in life require hard work. But after months of strenuous exertion, pain, and discipline, you just might find that you are doing it for the sheer delight of it. 4/26/2010 Being a pessimist ain´t cool A pessimist might not be happy, but it is safe as you will never be disappointed. 4/23/2010 What are the odds? Having an optimistic perspective does not guarantee that you will be more successful or live longer, but it dramatically increases the chances. 4/21/2010 Optimism is good for you Optimists tend to be more successful, happier, healthier and live longer than pessimists. A true optimist does not deny negative factors, but operates on the assumption of positive outcomes. 4/18/2010 Learning how to walk This is your signature in motion, and shockingly, most people do not do it well. Make yourself aware of how you walk. Move your center (an inch below your navel) through space as your focal point of power and motion. 4/16/2010 Spend it wisely Your energy is like money. You can be used for any purpose you desire. It´s up to you to decide how it´s to be used. 4/14/2010 The Butterfly Effect Can a butterfly in Japan cause a storm in New York? The answer is yes. The small things that you do could have a huge impact! 4/12/2010 Your electromagnetic signature Every person emits electromagnetic signals that are as distinctive as your fingerprint or DNA. Surround yourself with people who have positive energy. What kind of energy do you emit? 4/9/2010 Own your World You need to start here. Take ownership. This is your life and no one else’s. If this is your approach don´t be surprised when things start improving. 4/7/2010 Improving We recommend that whatever you decide to improve, you do it gradually and gently. 4/5/2010 Reunite the Mind and Body They are not in conflict, they actually reflect and influence each other with amazing fidelity. 4/2/2010 Get Centered Being centered is to say yes to life. 3/31/2010 Recognize your Hara Where is your center? In your head? In your chest or shoulders? Nope. It is in your stomach, one or two inches below the navel. Breath from here. Walk from here. Act from here. Things will be better in many ways 3/29/2010 Transform yourself Turn your perspective upside down so that life´s unexpected blows become gifts, attacks lead to reconciliation, discord transformed into harmony and anxiety and pain are reborn as vital energy. 3/28/2010 Research shows that you eat less when you take time to eat, chew, and digest between bites. 3/27/2010 . 3/26/2010 Practice makes perfect This is not one of those typical annoying clichés. Regular, long-term practice is the only way to achieve sustained transformation, converting the ordinary slowly but surely into something extraordinary 3/25/2010 Introducing short bouts of vigorous activity can speed up weight loss and cut your workout time by up to half or more. 3/24/2010 If you really want to improve your mental acumen, it's better to move your body rather than sit in front of a computer. 3/23/2010 If a diet plan sounds gimmicky, it probably is. Look for one that emphasizes a healthy balance of all nutrients. 3/22/2010 Psychology and Health Psychology has a direct effect on physiology, impacting blood pressure, heart rate, stress hormone levels and immune function - all of which can contribute to disease and mortality. 3/21/2010 Research shows that you eat less when you take time to eat, chew, and digest between bites. 3/20/2010 A study published last year in the journal Brain, Behavior and Immunity found that higher levels of pessimism are linked to unfavorable changes in inflammatory markets and white blood cells. 3/19/2010 According to research in the Journal of Counseling Psychology, being in shape satisfied can prevent emotional eating. 3/18/2010 Yoga is a wonderful gift to your body. You learn to breathe, relax, exercise, focus & improve posture. 3/17/2010 A sunnier dispositoin Want to be more optimistic? Try sleeping more, making time for friends, or relaxation techniques such as meditation or yoga. 3/16/2010 Surround yourself by someone who makes you laugh. Laughing is a fun, free and easy way to make you feel good. 3/15/2010 Sweating is one of the best ways to remove difficult chemical & heavy metal toxins, including alcohol & nicotine. 3/14/2010 Do TV food commercials promote childhood obesity?: http://www.emaxhealth.com/1275/109/34341/do-tv-food-commercials-promote-childhood-obesity.html 3/13/2010 Yoga Keeps you Balanced Many yoga programs relax and restore your body by stabilizing blood pressure, lowering heart rate, increasing lung capacity, improving digestion and increasing feelings of calm and tranquility. 3/12/2010 To clean vegetable pesticide, cut off the root, clean off the dirt with tap water, & soak them in the basin for 10 mins. 3/11/2010 Health is improved by optimism and acceptance, and is diminished by anger, pessimism and chronic stress. 3/10/2010 When a food craving hits, divert your attention to something visual not related to food, like typing an e-mail. 3/9/2010 Yoga Keeps You Thin One study found that overweight yoga practitioners ages 45-55 who had been doing yoga for 4 years or more gained 18.5 fewer points than those who did not practice 3/8/2010 Build your health on a solid, long-term foundation – a well rounded diet, exercise and lots of laughs. 3/7/2010 Meditation quietens the mind and relaxes the body, & has long been known to be beneficial for health. 3/6/2010 Planning to go on a weight loss diet? Visualize your desired outcome for better results. 3/5/2010 Make an effort to reduce consumption of saturated fats, mainly coming from beef, pork, unskinned chicken, milk products. 3/4/2010 Unsaturated fats in the form of vegetable oils, including olive, canola, peanut and avocado, are much healthier for you. 3/3/2010 Yoga for Strength Yoga forces your muscles to lift and holdy our body weight - which counts as resistance training. 3/2/2010 High concentration of saturated fat in your body causes liver to make bad cholesterol greater than the body can remove. 3/1/2010 Food manufacturers extend shelf life of products by modifying unsaturated fatty acids through chemical treatment. 2/28/2010 More yoga benefits Yoga makes you feel young, flexible and fantastic. It increases levels of seratonin, dopamine and endorphins - three feel good substances already in your body that make you feel cheerful, content and happy. 2/27/2010 Body pain? Don’t pop a pain killer. Instead include in your diet pineapple plant, containing anti-inflammatory Bromelain: http://cf.goodelements.com/immune-system-vitamin-resistance 2/26/2010 Asians consume approx 15% of their daily calories in fat. Whereas, Americans, consume 40% of their calories from fat! 2/25/2010 The Power of Positivity A recent study in the journal Circulation showed that a happier outlook on life is associated with a lower risk of heart disease. Optimists were 9% less likely to develop heart disease! 2/24/2010 Sleepless nights alone can cause appetite to kick into overdrive, especially cravings for starchy foods. 2/23/2010 Yoga for strength Yoga forces your muscles to lift and holdy our body weight - which counts as resistance training. 2/22/2010 When buying food or selecting from a menu, think not about what will fill your belly, but what will make you better. 2/21/2010 Run out of murder mystery novels? Try “Fast Food Nation - Eric Schlosser & “The Omnivore’s Dilemma” - Michael Pollan. 2/20/2010 The Physicians Committee for Responsible Medicine purports that diet centered on plant foods prevents high risk diseases 2/19/2010 Suffering from cold or flu? Drink ginger tea – it has anti-inflammatory, anti-viral & antioxidant properties: http://cf.goodelements.com/immune-system-vitamin-resistance 2/18/2010 A diet consisting of plant foods but also including moderate amounts meat & dairy products can prevent cancer. 2/17/2010 With the help of cayenne, weight loss can be aided through increased body heat and speeding up metabolism: http://goodelements.com/blog/2009/09/17/using-cayenne-for-weight-loss/ 2/16/2010 Restrained eaters are more likely to experience cravings & to overeat the "forbidden" food when given the chance. 2/15/2010 Weight loss tip - Move. Dance, bicycle, or join a softball team - whatever it takes to make exercise pleasurable. 2/14/2010 Enjoy chocolate guilt-free. But limit intake to two candy bars a week. 2/13/2010 In a recent study from Tufts University, 91% of women said they experienced strong food cravings. 2/12/2010 Holiday food swap - Instead of cheese straws, switch to mini pretzels. You save 280 calories. 2/11/2010 Chromium, found in whole grains, nuts & broccoli can control food craving and aid in weight loss 2/10/2010 Protect against memory damage caused by free radicals in cell membranes with Vitamin E: http://cf.goodelements.com/brain-vitamins-lucid 2/9/2010 Prevent Alzheimer’s with Bacopa, an herb used in ayurvedic medicine as a tonic to the nervous system: http://cf.goodelements.com/brain-vitamins-lucid 2/8/2010 You will be much healthier and energized if you reduce your meat consumption to moderate amounts. 2/7/2010 Holiday food swap - Instead of chips and dip, switch to veggies and salsa. You save 185 calories. 2/6/2010 Mantra for the holiday season - All things in moderation. Keep your serving sizes in check at all times. 2/5/2010 Worried that you will overeat at a party? Wear a tight fitting dress - a constricting fit makes overeating uncomfortable. 2/4/2010 Help your body utilize the healthful properties of MSM with Molybdenum – a trace mineral found in beans, leafy veggies: http://cf.goodelements.com/joint-supplement-motion 2/3/2010 Add more L Glutamine into your diet through meats, fish, dairy products and beans for weight loss & maintenance: http://goodelements.com/blog/2009/09/21/l-glutamine-benefits-for-weight-loss-and-maintenance/ 2/2/2010 Did you know that the current H1 strain is s a mutated version of the 1976 swine flu outbreak in New Jersey 2/1/2010 Reduce joint pain and damage with Methylsulfonylmethane (MSM) found in fresh fruits & vegetables, milk & fish: http://cf.goodelements.com/joint-supplement-motion?PHPSESSID=e9f265a4ce7087c1c5ba413992c56b4f 1/31/2010 Got joint pain? Try the natural herb Boswellia instead of aspirin and Ibuprofen: http://cf.goodelements.com/joint-supplement-motion 1/30/2010 You do not need to eat more than 3 ounces (a deck of cards) of meat a day to get your daily protein requirement. 1/29/2010 Sign you may be an overeater – you stuff yourself until you’re uncomfortably full, or can’t stop eating. 1/28/2010 Over-indulged at a holiday meal? Put it behind you. Return to your usual eating plan the next day without guilt. 1/27/2010 Going beverage shopping? Choose wisely. Alcohol is high in calories. Choose to drink select light wines & beers instead. 1/26/2010 Reduce the fat in holiday recipes. Try using applesauce in place of oil in your favorite holiday breads. 1/25/2010 Women who follow internal hunger & satiety cues report higher levels of self-esteem & optimism & lower BMIs. 1/24/2010 Should you or shouldn’t you get a flu shot this season? : http://goodelements.com/blog/2009/10/21/should-i-get-a-flu-shot/ 1/23/2010 Use your own body weight and a regular chair to tone your body from head to toe—in minutes. Watch how: http://www.prevention.com/cda/categorypage.do?channel=news.voices&category=videos&videoID=a3f47f0b02794210VgnVCM10000030281eac____&cm_mmc=Spotlight-_-11102009-_-News%20and%20Voices-_-Videos 1/22/2010 Headed for a holiday party? Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go. 1/21/2010 Take steps to avoid recreational eating. While some foods are heavy, no food will make you fat unless you eat too much. 1/20/2010 Insufficient iron, Vitamin C and Vitamin B12 in your diet can cause anemia: http://www.clarionledger.com/article/20091110/COL0803/911100332/1292/health/Insufficient-iron--vitamin-levels-can-lead-to-anemia 1/19/2010 Is more wine and less food the secret to the fountain of youth? Not exactly: http://goodelements.com/blog/2009/10/27/more-wine-less-food-%E2%80%93-keys-to-long-life/ 1/18/2010 Quercetin is a great remedial agent to stop allergy attacks. It is found in onions, green & black tea & berries: http://cf.goodelements.com/natural-decongestant-sneezeless 1/17/2010 Looking for a reason to go veggie? Vegetarian diets help prevent heart disease, & meat is a source of cholesterol. 1/16/2010 Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. 1/15/2010 Researchers at Carnegie Mellon University say that the more you sleep lesser the chances of swine flu or other viruses. 1/14/2010 Got a stress fracture with all that heavy duty marathon training? Take more Calcium & Vitamin D for instant relief. 1/13/2010 A new study has found that women who are obese in middle age are 79% less likely to be healthy at age 70. 1/12/2010 Did you know that we have no more use for so much animal products like meat & dairy, today than we did 20,000 yrs ago? 1/11/2010 Don’t be a sloth during holidays. Burn up extra calories from holiday eating with regular physical activity. 1/10/2010 What keeps aging bones strong? Don't smoke. Watch the pegs. Drink milk. Don't be a veggie. Eat meat. Watch your weight. 1/9/2010 Can allowing your kids to indulge their sweet tooth make them more violent? Researchers say yes: http://goodelements.com/blog/2009/10/31/childhood-diet-and-violence-%E2%80%93-are-they-linked/ 1/8/2010 Low on allergy vitamins? Stock up on Citrus Bioflavonoids – the white part of citrus fruits: http://cf.goodelements.com/natural-decongestant-sneezeless 1/7/2010 Don’t follow that food fad! Since we are all unique genetically, there is no one diet that is suitable for all. 1/6/2010 Focus on weight maintenance vs. loss during the holidays. Don’t set yourself up for failure with unrealistic goals. 1/5/2010 A new study suggests that extra weight in adolescence may increase your risk of multiple sclerosis (MS) later: http://www.ajc.com/health/content/shared-auto/healthnews/msc-/632952.html 1/4/2010 Plan on NOT dieting after Christmas or New Year. Anticipation of food restriction sets you up for binge eating. 1/3/2010 Why is obesity dangerous? The American Institute for Cancer Research says having too much body fat causes cancer: http://www.dailycomet.com/article/20091110/LETTERS/911109987/1025/NEWS?Title=Obesity-is-more-dangerous 1/2/2010 Looking for a quick cure for allergic cold? Try turmeric - a potent anti-inflammatory agent. 1/1/2010 Adding vitamins to junk food is not a way to nourish your body: http://goodelements.com/blog/2009/11/05/cocoa-krispies-will-not-boost-your-immunity/ 12/31/2009 Holiday food swap - Instead of cranberry sauce, switch to fruit-flavored gelatin. You save about 200 calories. 12/30/2009 Suffering from cold or flu? Drink ginger tea – it has anti-inflammatory, anti-viral & antioxidant properties: http://cf.goodelements.com/immune-system-vitamin-resistance 12/27/2009 Approach to the holiday season There is so much food and alcohol on the offering. Did you over indulge? Well good! Feeling guilty about it is useless. Enjoy the food, drink and company then get back onto your journey. 12/25/2009 Merry Christmas Our Good Elements tip for the day is to pick up the phone and call your entire family and all of your friends. Tell each one of them that you love them. Merry Christmas from all of us at Good Elements. 12/23/2009 Garlic breath There are so many culinary and health benefits to garlic, but is there a way to avoid the garlic breath? You could always try odorless garlic supplements. In its natural foam, there is no way to completely avoid garlic breath, only ways to mitigate it. Standard brushing, flossing and use of mouthwash are always recommended, even if you can´t smell your own breath. Also try eating parsley with your food. We recommend these methods combined with finding a highly tolerant partner who also loves garlic. 12/21/2009 Garlic vs the cold and flu Not only will garlic help keep vampires away, among its many benefits garlic is a natural antiseptic which will help keep nasty cold or flu viruses away. Garlic improves the immune function and conserves levels of antioxidants in our bodies. Swine flu does not stand a chance. 12/18/2009 Dijon Mustard Vinaigrette Take a small bowl and add 3 parts extra-virgin olive oil, 1 part balsamic vinegar. Add a teaspoon of dijon mustard, salt and pepper to taste and stir. Pour over green salad, toss and taste. Your eyes will roll to the back of your head. 12/16/2009 Don´t drown your salad! We Americans have the terrible habit of converting a perfectly delicious, low fat salad into a high calorie, high fat, high cholesterol, sugary soup. Order a nice vinaigrette to complement the flavors of your veggies. Stay away from all those heavy dressings that only come out in a big globs when you bang the back of the bottle. 12/14/2009 Can I butter my muffin? Sure! Don´t feel guilty about buttering your muffin every once in a while. Just use in moderation. We at Good Elements would lean towards butter over margarine (as long as your cholesterol is already within a healthy range) in order to avoid those unnatural trans-fats in margarine that may cause cell damage. By far the best option is to cook with and even dip your bread in extra-virgin olive oil. Delicious and healthy. 12/11/2009 Is Red Bull a healthy alternative drink? Uh, no. Red Bull and most other energy drinks are just a pile of sugar, a boat load of caffeine, some strange chemicals all mixed together with a bit of water. Negative effects include insomnia and nervousness and inhibition of normal functioning of blood cell walls. It should not be taken by anyone with high blood pressure or cardiovascular risk, nor should it be added with vodka as your last drink at the bar, unless you want to stare at the ceiling all night (yes, we´ve been there too). Your body will treat you as good as you treat it 12/9/2009 Am I a bad person if I´m addicted to coffee? It´s ok, you are not a bad person nor are you alone. Millions of people start their day with a cup of coffee and survive to do good things for the world. However, some have created quite an addiction for themselves, dehydrating their bodies, browning their teeth and souring their breath. Some of you drama queens even claim near debilitation or blindness if you don´t have your daily brew. Not addicted you say? Hah, try abstaining for two days and the dreadful headache is proof otherwise (we´ve been there). You should slowly but surely substitute coffee for tea, which as we´ve found is just as delicious and gratifying, has half to a third of the caffeine, none of the downside and many health benefits. 12/6/2009 I´m so thirsty, give me some Aspartame While you´re at it, throw in some caffeine, carbonated water, phosphoric acid, corn syrup, acesulfame-k and sucralose. Mix it all up and yummy, you have a typical soda pop. Your body does not need or really want any of these particular ingredients. In addition to not being good for you, this combo actually causes dehydration, massive depletion of minerals, lowers immune function, leaches calcium from your bones and screws up your blood pH balance. Why not have a delicious cup of water or green tea instead? 12/4/2009 Oh Camillia, your helping my heart! Camellia sinensis, otherwise known as Green Tea, has been shown to lower the chances of heart disease and certain types of cancer. While we´re talking about the benefits of green tea, did we also mention that studies suggest that regular green tea drinkers have reduced risk of cardiovascular disease, better bone density, cognitive function and less dental cavities? Oh, well thought we might mention it. 12/2/2009 But I drink diet soda which couldn't possibly cause me to gain weight. Fake sugars and artificial sweeteners have been around for decades, studies have shown that those who consume artificial sweaters actually gain more weight than those who do not. This could be because those who drink diet soda mistakenly think they can eat more non-diet food. Another theory is that zero calorie drinks make you hungry! This is because when you put anything in your body that is not water, gastric acid levels in your stomach start to rise in anticipation of the calories. When none are forthcoming, well, your body asks you to go out and get some. 11/30/2009 Is a soda a day really bad for you? One 12 oz can of soda has 10-12 teaspoons of sugar, adding about 150 calories to your diet. One can of soda a day for a year is equal to 65 pounds of sugar and all things being equal, can easily cause you to gain 15 pounds. Keep in mind that it is not uncommon to have more than one can a day and purchase sodas in much larger sizes. A very effective way to start losing weight, avoid sugar highs and crashes, and actually avoid cravings is to wean yourself off of sodas. 11/25/2009 Fight the free radicals Phytochemicals help protect us from free-radicals. Important free radicals which act as antioxidants can be found in rice, tea and spices, as well as cruciferous veggies such as cabbage, brocholi, cauliflower and brussel sprouts. See Good Elements’ Renewal, a powerful blend of natural antioxidants. 11/23/2009 Those pesky free radicals Our bodies are constantly exposed to free radicals, those angry molecules in our body that are missing an electron. They try to go out and steal an electron from other molecules causing chain reactions that have been associated with degenerative diseases and tissue damage. Fruits and vegetables have phytochemicals, some of which act as antioxidants, neutralizing free radicals. 11/20/2009 Fiber function Insoluble fiber is part of plant walls found in cereals, brans and vegetables. These internal trashmen collect water, increasing stool volume which removes toxic bile and other waste matter from the walls of the intestine. This protects us from colon cancer 11/18/2009 Water soluble fibers, continued... And yet more benefits of water soluble fibers! They are thought to stabilize blood sugar levels by slowing down the absorption of carbohydrates into the blood. 11/16/2009 Water soluble fibers lower cholesterol Water soluble fibers found in oat brans, legumes, nuts, beans, pectins and various fruits and vegetables, protect against heart disease by binding in the gut with bile acids, which contain cholesterol, preventing the reabsorption into your system. 11/13/2009 Fiber-famished Most Americans eat 10-15 grams of fiber daily when we should be consuming 30-35 grams. A plant based diet will provide the fiber you need! 11/11/2009 Fiber-fabulous Fiber is the elongated structure in fruits, vegetable and grains that your body cannot digest. It regulates bowel movements, results in a more thorough evacuation of your body’s waste materials and improves all aspects of the colon function. 11/9/2009 You are one of a kind! Each person is biologically unique. Since we are all unique genetically, there is no one diet that is suitable for all, and therefore we all have slightly different requirements in for optimal nutritional intake. 11/6/2009 Evolutionary logic Humans have significantly increased their meat and dairy intake over the last two centuries. However, our bodies have not adopted to these changes in diet, and we have no more use for so much animal products today than we did 20,000 years ago! 11/4/2009 The source of good and evil Vegetarian diets help prevent heart disease, since animal products are the main dietary source of saturated fat and the only source of cholesterol. 11/2/2009 Are you a meathead? You do not need to eat more than 3 ounces of meat a day (an amount equal to a deck of cards) to get your daily protein requirement. Excess protein beyond what your body needs to repair tissue will be used as an energy source. That’s good, right? Nope. Protein is not an ideal fuel for the body because the molecules are big and complicated, requiring a lot of energy to break down. The other problem is that protein contains nitrogen, which needs to be processed by your liver (to convert to urea, a highly toxic compound) then your kidneys (which need to get rid of the urea). You will be much healthier and free up quite a bit of energy if you reduce your meat consumption to moderate amounts. 10/30/2009 The “Plant-Based” Diet A diet consisting primarily of plant foods but also including moderate amounts of lean meat, fish and dairy products, can be extremely beneficial. Plant foods contain disease-fighting substances called phytochemicals and are rich in other nutrients. They are low in fat and high in fiber, which helps prevent cardiovascular disease and cancer as well as remove toxins from the body. 10/28/2009 The Plant Diet Many nutrition advocates, including the Physicians Committee for Responsible Medicine (PCRM) propose a diet that consists entirely on plant foods – whole grains, legumes, fruits and vegetables. The PCRM purported that diets centering on plant foods present the least risk for causing heart disease, stroke, high blood pressure, obesity, colon cancer, breast cancer and osteoporosis. 10/26/2009 Can twinkies form part of a healthy diet? Good question, but absolutely not! Among the twinkie’s star studded list of ingredients we have petroleum, natural gas, and a host of “artificial flavors and sweeteners” that no one without a PH.D. in chemistry could possibly identify, much less digest. The twinkie is an extreme example but try to be a conscientious eater by consuming only things your eyes and body recognize as real food. 10/23/2009 Read a food book or two We here at Good Elements like our fiction novels as much as anyone. However, all of us will eat three meals a day (or should) for the rest of our lives and therefore would benefit greatly by knowing more about what we put into our bodies. “Fast Food Nation” by Eric Schlosser and “The Omnivore’s Dilemma” by Michael Pollan are as intriguing as any murder mystery novel. 10/21/2009 Be conscious of what you eat Every single thing that you put in your body is important, and will contribute or detract from your health. When buying your food at the grocery store or selecting from a menu, think not about what will fill your belly, but what will make you better. 10/19/2009 The Asian persuasion Why are Asians thinner, live longer and have less chronic disease than Americans? The main reason is attributed to their fish based, low fat diet. Asians consume approximately 15% of their daily calories in fat. Americans, on the other hand, consume 40% of their calories from fat! Animal (saturated) fat + sugar + refined starches = metabolic disaster. Are you persuaded? 10/16/2009 Stay away from the trans-fatties One way food manufacturers extend the shelf life of products in the grocery stores is by modifying unsaturated fatty acids in food through unnatural chemical and physical treatment, creating trans-fatty acids (TFA). This process is used to create margarine and vegetable shorting, and is included by some estimates within 40% of all foods on grocery store shelves today. The worst offenders are baked goods such as cakes, cookies, breads, donuts, muffins, pastries, pies, ready-to-bake pizza crusts, as well as candy and fast food. 10/14/2009 What is so bad about saturated fat? High concentrations of saturated fat in your body causes the liver to make LDL (bad) cholesterol in quantities greater than the body can remove from circulation. Is this bad? Heck yeah! It damages the walls of your arteries, impairs your cardiovascular system, restricts blood flow and increases risk of premature death or disability from coronary heart disease. Keep your consumption of animal fats and hydrogenated vegetable oils at moderate levels. 10/12/2009 What type of fat do you want? Make an effort to reduce consumption of saturated fats, mainly coming from beef, pork, lamb, unskinned chicken, duck, milk and milk products, and tropical oils. Most of these fats are solid at room temperature and many vegetable oils have been artificially saturated to avoid spoilage. Unsaturated fats in the form of vegetable oils, including olive, canola, peanut and avocado, are much healthier for you. 10/9/2009 How much fat do you want? Typical Americans get about 40% of their calories from fat, and the wrong type of fat at that. You should cut down on the total fat intake as a percentage of your total calories consumed to about 10-20%. 10/7/2009 Oil it up Olive oil is the best of all edible fats, and the primary source of fat in the Mediterranean diet (as opposed to animal fat in ours). Olive oil provides protection against heart disease, and also appear to reduce rates of other degenerative disease and cancer. The best quality olive oil, extra-virgin, is extracted with gentle pressure rather than heat or solvents. 10/5/2009 Ah, the lovely Med Even if you don't live on the Mediterranean, you can at least enjoy some of its benefits. Their diet includes plenty of fruits and vegetables, whole grain breads, lots of fish, and moderate amounts of animal foods. And don’t forget the olive oil, which is the best of all edible fats. 10/2/2009 Good Elements plea You do not have to buy your health supplements from Good Elements. There are some very good supplements providers out there (but many, many more who are not). Things to look for when deciding on the best health supplements for you: a.All natural – nothing synthetic b.Pure - Free from unnecessary additives, fillers, colors, or dyes c.Absorbent – absorbent vegetable capsules and natural absorbent enhancer enzymes. d.Quality – Ingredients should come with certificates of authenticity and be 3rd party tested for both potency and the presence of any foreign substances 9/30/2009 Food for thought Food, and not pills, should be our best source of necessary nutrients. However, the American lifestyle and industrialized food chain – which processes our grains, makes heavy use of refined sugar and starches, is short on fruits and veggies and heavy on animal proteins and fats – rarely provides our bodies with the essential nutrients we need. Furthermore, even when we try to eat healthy, our food often comes from depleted soil or contains high quantities of additives, pesticides, drugs and toxins. For these reasons, it is often advisable to compliment your diet with nutritional supplements. 9/28/2009 Just Imagine Research shows that imagery has specific physiological effects in the body. Visualize your desired outcome and how you are going to get there. Then start applying what you mind already knows you can do. 9/25/2009 Do you meditate? Meditation quits the mind an relaxes the body, and has long been known to be beneficial for health. There are many different meditation techniques (none of which involve the television by the way). Find one that best suits you and make the investment in yourself. It will pay dividends! 9/23/2009 So hard to build, so easy to destroy Unfair perhaps, but a fact of life nevertheless. All good things are worth working for. Build your health on a solid, long-term foundation – a well rounded diet, exercise and lots of laughs. 9/21/2009 Congratulations! The fact that you are reading Good Elements’ health tips means that you care about yourself or a loved one. Take a minute to recognize what a good thing you are doing. 9/18/2009 Sound Mind, Sound Body Mental outlook has an impact on physical health. Health is improved by optimism and acceptance, and is diminished by anger, pessimism and chronic stress. Find peace in your life and notice the positive effects in your health! 9/16/2009 Quin-what? Quinoa (pronounced Keen-wah). Never heard of it? Well you should. The Incans referred to it as “chisaya mama” or “the mother of all grains”, and with good reason. It is high in protein, fiber, phosphorus, magnesium and iron, has a wonderful balance of amino acids, is gluten free, inexpensive and easy to cook! What more would you want from a grain? 9/14/2009 Beautiful Young Sprout Sprouts of the mung bean, alfalfa, chickpeas, barley and other seeds are a rich in digestible energy, bioavailable vitamins, minerals, amino acids, proteins, beneficial enzymes and phytochemicals. Young spouts have been acclaimed to be the most “enzyme-rich food on the planet”, acting as biological catalysts needed for the complete digestion of protein, carbohydrates & fats. 9/11/2009 Oh Molasses! Make sure that your products contain wholegrain. If the ingredient states “wholewheat”, “wholemeal” or “whole corn” as the first grain ingredient, the product is probably a wholegrain item. If the first two ingredients are grains and the second is a wholegrain, the product could be from 1% to 49% wholegrain. Some manufacturers even color their bread with molasses to make it look like whole grain! 9/9/2009 More nubbin for the luvin Cereal grains have 3 main parts: a.The bran – the protective outer layer rich in fiber, niacin, thiamine, riboflavin, magnesium, iron, phosphorus, and zinc. b.The endosperm – the bulk of the grain which contains protein and carbohydrates c.The germ - a small nutrient rich nubbin which contains vitamin E, magnesium, riboflavin, phosphorus, iron, zinc, niacin, and thiamine Most manufacturers strip (or “polish”) the grains of the bran and germ so that it will have a longer shelf life, stripping away many of the best nutrients! Read your labels carefully, and make sure to get that whole grain luvin into your diet. 9/7/2009 Sweet Sweat Sweating is one of the best ways to remove difficult chemical and heavy metal toxins from the body, including alcohol, nicotine, sodium and cholesterol. Your cardiovascular system is also improved as your heart works harder to boost circulation as it produces sweat to cool itself. Finally, sweat cleanses the skin, creating a beautiful tone and texture. 9/4/2009 Surround yourself by someone who makes you laugh Laughing is a fun, free and easy way to make you feel good. Co-founder Lyle Deitch is a very funny person, keeping all of us here at Goodelements in stitches. If we could bottle up some of his humor and ship it to you it would be a wildly popular supplement indeed! 9/2/2009 Think Prevention, not Convention Have you had a chronic health ailment? Consider visiting a Naturopathic Doctor. Naturopathy draws upon a wide array of natural healing interventions and diagnostic techniques that are free of the side-effects pharmaceuticals or surgery. 8/31/2009 The Relaxed Yogi Yoga is one of the most wonderful gifts you can give yourself. You learn to breathe, you relax, you exercise, you focus, you improve your posture, and much, much more. You do not have to be an athlete or flexible to practice. You just keep feeling better and better the more you do it. 8/28/2009 Social Support You and your health do not exist well in isolation. It has been shown that risk factors for illnesses decrease when you have active emotional support. This support most often comes from family, friends, clubs, teams, caregivers and even animals and plants! 8/26/2009 Breathe Easy Respiration occupies a unique interaction between the voluntary and involuntary nervous systems - the mind and the body. Deep breathing induces relaxation and promotes circulation, improving your body’s health. Take some precious time for yourself in the morning and evening by inhaling through your nose 6 seconds, exhaling through your mouth for 6 seconds, repeating 10 times. 8/19/2009 Weight Loss Tools In Your Kitchen Diet? Exercise? Both key for losing weight. Here are two other key weight loss tools: the basic food scale and measuring cups. Simply stated - many people eat portions that are too large for them and they just don't know it. "Supersizing" is good for marketing, bad for waistlines. Try using measuring cups and a food scale for a few weeks. After that exercise you will be able to eyeball your portions and know when you are overindulging. 8/17/2009 The right pace We know that even moderate exercise has proven heart benefits. But what's "fast enough" to get benefits. Researchers from Sand Diego State studied this question and say that the right pace is about 100 steps per minute when exercising is required. How to measure 100 steps? You will need a pedometer. Need some musical inspiration to keep the pace? You can load songs on your iPod that set that tempo by going to djbpmstudio.com and click on "index by bpm". 8/15/2009 Exercise and Diet Do Matter As reported in the Wall Street Journal this week, 2 studies published in the Journal of the American Medial Association showed that long-term lifestyle habits may reduce the risk of mental decline in old age. One study showed that a Mediterranean type diet and physical activity were linked to less risk of Alzheimer's Disease. A second study showed a link between a healthy diet and slower cognitive decline as we age. 8/13/2009 Quick Stretches to Relieve Stress A stretching regimen can be difficult to begin. But the benefits of stretching are many - including stress relief. If you do not have time for a full stretching routine, try these two simple stretches to relieve stress. Both stretches start from a seated position with your arms at your sides and eyes closed. 1. Shoulder stretch. Interlock your fingers and turn your palms away from you and push outward from your chest, rounding your back and extending your arms outward until you feel a stretch across your shoulder blades. Hold for 5 seconds, breathing slowly and deeply. Repeat 2. Neck stretch. Sit up tall and straight. Slowly tilt your head to the left, and then gently roll it to the front, then over to the right, and then back to the center. Remember never to rotate your head in a complete circle as this can cause injury. Remember to breathe deeply when stretching and to stretch in a quiet environment. Enjoy a stretch, relieve stress - a good tip for the day. 8/5/2009 Stress Can Diminish Sex Drive When you are stressed, your brain releases a hormone called CRH to fight the stress. That's bad news is that CRH indirectly blocks other chemicals responsible for sexual behavior. Depression, which can be triggered by stress, also can diminish your sex drive. And of course, stress can lead to adding unwanted pounds. Having extra weight around the midsection converts testosterone to estrogen. Testosteroe is a sex drive hormone in both men and women. Reduction in testosterone leads to diminished sex drive. Stress less, sex more - a great health tip for the day. 8/4/2009 Stress Can Pack on the Pounds Two hormones in the body have a big impact on your waistline" leptin and ghrehlin. The more leptin, the fuller your feel. The more ghrehlin, the more you desire that candy bar. Ghrelin levels increase before meals and decrease after meals. The less Grehlin the better. What increases the dominance of ghrelin over leptin? Yes, stress. Specifically stress that robs you of sleep. So destress, sleep well, reduce grehlin, and lose weight. Right? Right! 8/3/2009 Stress Makes You Age Faster No surprise here folks. As if you needed any more reasons to reduce stress and relax.. At the end of your chromosomes there are "telomores". These telomores impact the healthiness of your cells. The healthier your telmores, the easier it is for stem cells to divide and replenish every area of your body. Chronic stess can shorten your telmores, making it harder for stem cells to reproduce. Eventually they stop trying. Fewer cells replacements mean faster aging. So please, on this Monday, take a walk, smell the summer air, and relax. Your telemores will thank you. 7/30/2009 Cook Meats at Low Temperatures According to a National Cancer Institute study, carcinogenic chemicals may be formed when meat is cooked well done by high temperature cooking methods. Meats should be cooked at lower temperatures to reduce the levels of harmful chemical compounds. Plant based foods do not form carcinogens when cooked at high heat. 7/23/2009 All about Iron. When there is a decrease in iron in the body, oxygen circulates slower which can cause fatigue. Even the fittest individuals may be iron deficient. Athletes and distance runners are the most at risk for iron depletion. The best sources of iron? Unfortunately dietary iron is absorbed poorly with exceptions being poultry, fish and red meat. On the plan side dried fruits, nuts and whole grain products are good iron sources. 7/22/2009 Eggtastic Summer Tip Contrary to popular belief, the egg yolk contains almost half of the egg's protein! With nine essential amino acids, a large egg has six grams of the highest biological value protein. The protein in eggs also contributes to satiety, and the B Vitamins promote energy production. 7/1/2009 The pros of protein - sources Breakfast sources: protein smoothies, eggs, nuts, organic breakfast meats, soy and plain yogurt, miso soup and nut butter. Lunch sources: organic chicken, beans, tofu, nuts and cheese. All great ingredients for your salad! Dinner Sources: Organic meats including chicken, beef, lamb, turkey. Brown rice and wheat breads are good sources too. Of course you can mix and match your menu and remember to target a high protein breakfast to get your day started right. 6/27/2009 The pros of protein High protein meals balance blood sugar levels, maintain energy, support the immune system, and aid in muscle strength. How much protein do we actually need? Daily protein intake = your body weight divided by 2.2 then multiply that by 80%. Using this formula a 125lb woman should aim for 45 grams of protein per day with about 15 grams sourced from breakfast. See tomorrow�s health tip for great sources of protein. 6/24/2009 Sleep well and feel great The body restores, heals and regenerates itself during sleep. Sleep is crucial for a properly functioning immune system, endocrine system (the system of hormones) and nervous system. The amount of sleep necessary for health differs per individual but a good rule of thumb is 6.5 hours minimum and 9 hours maximum. The quality of sleep is almost more important than the quantity. 6/23/2009 Exercise is great for you, it's that simple The ultimate goal is to do the form of movement you enjoy the most for 30-60 minutes a day targeting four or five times a week. Exercise improves your memory, fortifies your immune system, reduces stress levels, can help you sleep better and supports weight loss. Excess body fat is one of the biggest risk single factors for the most common diseases. Exercise will help you get rid of that excess fat. Find something you enjoy and do it! 6/20/2009 A little movement goes a long way Move your body everyday to assist circulation and lose weight. Park farther away from the store entrance, take the stairs, or walk an extra block out of the way. Don�t be in such a hurry, take the long way home or to your destination. Dancing, sexual activity, cleaning the house, stretching, tai chi, yoga are all great ways to incorporate movement into your daily life. 6/17/2009 Drink plenty of water everyday Drink at least the equivalent of one half your body weight in ounces of filtered water everyday. Limit intake of carbonated or distilled water. If you do not drink this much water regularly, slowly work up to this amount to avoid taxing your kidneys. Water rules- add an additional 8 cups of water for each alcoholic or caffeinated beverage you consume, drink additional water if you are in hot weather or exercising. 6/13/2009 Eat fish high in omega 3's and low in contaminants We all consume many fish that are highly contaminated with heavy metals, PCB�s and other contaminants. Be aware of the heaviest contaminated fish like swordfish, tuna and sea bass. Consuming fish high in these contaminants regularly will negate the health attributes of consuming fish. Healthful benefits of omega 3 fatty acids found in fish include a decrease in strokes, depression, eye disease, colds and flus. For a listing of mercury levels in fish see: www.ewg.org/files/fishguide.pdf 6/10/2009 Eat at least two servings of LEAFY GREEN vegetables every day Leafy green vegetables such as spinach, kale, collards, swiss chard, arugula, bok choy, watercress, mustard greens, escarole, beet greens, chicory, dandelion greens, and rapini (also know as broccoli rabb) are packed full with vital nutrients such as folic acid, vitamin C, vitamin A, calcium, iron, and magnesium. The nutrients in leafy greens are available in highly absorbable forms and have been shown to prevent the most common health problems. Think about where milk cows receive most of their calcium�..by eating green grass! 6/7/2009 Avoid Drinking While You Eat Drinking cold drinks like ice water will cool your digestive fires, meaning the enzymes and hydrochloric acid necessary for proper digestion will be diluted. To decrease digestive disturbances and increase the metabolism of your food do not drink at least 10 minutes around your meals. If you have to have a drink then hot lemon water is the best choice. 6/4/2009 Eat A Light Dinner The body does not digest well while sleeping. Improve your sleep quality by eating your last meal 2-3 hours before going to bed. Your metabolism slows down at night because your body requires less energy to sleep. This leads to the storing of the foods eaten during your last meal as fat rather than using the energy. Eat light at dinner time to properly burn off your meal and improve your sleep. 6/1/2009 Chewing Your Food Well Can Help You Eat Less Chew each bite of food at least 15-20 times. The digestive process begins in the mouth. Swallowing whole food pieces taxes your digestive system and can cause gas and bloating as well as impaired nutrient absorption. Studies have shown people who eat slowly are less likely to be overweight. This is because during the time it takes to properly chew, your body will realize that you are full. This is a great way to cut down on overeating and control portion size. 5/27/2009 Purchase a Water Filter for Your Home It is recommended you drink about one half of your weight in ounces of water each day. A home filter system can be both an economical and environmentally friendly way to get the water you and your family need. We recommend a carbon block filter or reverse osmosis systems which will limit your exposure to toxins found in many filter's plastic parts. 5/23/2009 Healthy Foods Live Around the Edges of Your Supermarket Shop on the periphery of your super market. This will limit the amount of processed and package foods you buy and consume. The produce, dairy, meats, fish, and fresh foods can be found along the periphery of your shopping market�s aisles. 5/20/2009 Eat Whole Foods and Avoid the Processed Kind Limit intake of processed, packaged foods. These foods often have high levels of sodium, sugar, preservatives (such as partially hydrogenated oils) and other artificial chemicals that contribute to shelf life, taste or appearance of the processed foods. If you can�t answer the question where does this food come from (fruit comes from a plant, an Oreo comes from ??) then it�s likely a highly processed food and one you should try to minimize from you diet. 5/17/2009 Limit White Foods and Go with their Brown Relatives Instead Limit your general intake of white foods. Commonly consumed white foods including sugar, salt, white flour (pasta, bread, crackers), white rice, white potatoes, and iceburg lettuce are low in nutrients and often high in calories and sugars. These white foods tend to be addictive and we tend to over eat them to compensate for the low nutritional value. Try some of these foods brown cousins like brown rice and wheat and whole grain breads which are higher in fiber and support the release of the carbohydrates more slowly so you don�t peak and crash. If you currently crave sugar and bready type foods you can break the cycle by not eating them for 1 week. At first the cravings will increase but after 5-7 days your body will crave sugar and white carbohydrates less and feel lighter and healthier. 5/15/2009 A Good Laugh a Day Can Help Keep the Doctor Away LAUGHTER is essential for stress management and a healthy heart. Laughter releases endorphins, a group of substances produced by the body that relieve pain and produce a general sense of well-being. Studies show that laughter can lower blood pressure, reduce stress hormones and boost immune function. Specifically, research found an increase in infection fighting T-cells and B-cells, as well as disease destroying antibodies. 5/10/2009 Multivitamins Help Support Our Nutritional Needs During our busy everyday lives it can be difficult to receive all of the necessary vitamins and minerals from our diets. Stress has the added affect of impairing nutrient absorption within the digestive system. Nowadays, with non-organic farming practices, the soil our food grows in is deplete of many essential nutrients. In addition, foods are picked before they are ripe and must withstand long transport times, further contributing to our food's low nutritious value. Taking a high quality MULTIVITAMIN every day can help us get the nutrition we need but can not obtain from our modern diets. 4/27/2009 Eat as Many Brightly Colored Vegetables and Fruits as You Can Each Day Phytochemicals in plants can be thanked for the bright colors of our favorite fruits and vegetables. These phytochemicals provide protection against damaging free radicals and protect the body from cancer, diabetes and other diseases. Bright green kale plants are full of Vitamin K, Vitamin C and Vitamin A. Bright orange carrots are chalked full of beta carotene, calcium and vitamin C. Remember, the brighter the color, the more nutrient-dense these healthy and yummy foods will be. 4/23/2009 Fiber is Important to Your Health, Make it Part of Your Daily Diet Good sources of fiber include flax seeds, oats, brown rice, sweet potatoes, wheat bran, beans, vegetables and fruits. Fiber helps cleanse toxins from the body, promote weight loss and prevent diseases such as heart disease, diabetes, cancer, diverticular disease, and gall or kidney stones. It is important to drink at least 8 ounces of water when taking fiber as a supplement otherwise the fiber could be constipating. 4/20/2009 Protein Sources Breakfast sources: protein smoothies, eggs, nuts, organic breakfast meats, soy and plain yogurt, miso soup and nut butter. Lunch sources: organic chicken, beans, tofu, nuts and cheese. All great ingredients for your salad! Dinner Sources: Organic meats including chicken, beef, lamb, turkey. Brown rice and wheat breads are good sources too. Of course you can mix and match your menu and remember to target a high protein breakfast to get your day started right. 4/16/2009 Eat Protein High protein meals balance blood sugar levels, maintain energy, support the immune system, and aid in muscle strength. 4/13/2009 No Partially Hydrogenated Oils Cut out the partially hydrogenated oils otherwise known as trans fats. These oils interfere with absorption of essential fatty acids into your cell membranes and are strongly linked to disease. If your still not convinced, these molecularly altered oils can not be properly broken down or digested by your body and have been banned in New York City and many European nations because of the health risks. 4/9/2009 Organic Dairy is Worth It Organic dairy products are better than regular dairy products because they lack hormone, pesticide, and antibiotic residues that often are present in non-organic dairy. Dairy allergies are common and can cause a variety of symptoms. See the Good Elements blog for more information to consider when consuming dairy. 4/6/2009 Good Fats are Yummy and Good for You Eating good fats like omega 3 fatty acids found in fish, nuts, olive oil, beans and seeds can lower your risk for heart disease, improve cholesterol profiles, nourish your skin from the inside out, improve your night vision, boost your immune system, and decrease depression. 4/2/2009 Probiotics for Digestion and Immunity Eat foods with live active cultures (probiotics) such as organic plain yogurt (you can add honey or maple syrup), sauerkraut, miso, kefir, tempeh, and kim chi. A popular probiotic is called acidophilus, this is good bacteria that colonizes your gastrointestinal tract and improves your immune system. Over ¾ of your immune system lies within your gut cells so these probiotics improve your immune system overall. If your not getting probiotics in your diet take acidophilus supplements instead. 3/30/2009 Add Mushrooms for a Little Detox Mushrooms are a powerful immune stimulant and immune modulator. They are great detoxifiers because they rely on what is decaying around them. They are said to absorb and safely eliminate toxins such as undesirable blood lipids, pathogens and excess respiratory mucous. The reishi and shiitake varieties have been studied for their anti-cancer effects. 3/25/2009 Add Green Beans to Your Diet Fresh green beans are full of the important nutrients like vitamin A, vitamin B-complex, calcium, and potassium. B vitamins support your adrenal glands, modulate the stress response, increase energy, and regulate blood sugar and blood pressure. 3/23/2009 Leafy Greens are Great for You Eat one to two servings of leafy greens today. Leafy greens such as spinach, kale, collard greens, swiss chard, mustard greens, arugula, watercress, escarole, chicory, dandelion greens and beet greens are high in minerals such as calcium, magnesium and iron as well as folic acid, vitamin A and vitamin C. They strengthen your bones, clean your teeth, lower bad cholesterol, improve your heart health and prevent cancer. Make it a daily habit or at least set a goal of 4-5 servings per week. 3/18/2009 Good Nutrition Starts with Veggies Work on increasing your vegetable intake this week. In the US, vegetable cosumption is down significantly while the incidence of non-communicable disease has risen dramatically. Food is our source of fuel and energy, and vegetables hold the pure, vital, and essential nutrients we need to survive and thrive. 3/15/2009 Pillar IV- Exercise and Movement The key is to engage in a form of exercise or movement that does not seem like a chore. If you dread the exercise you do this can cause stress which would take away from many of the health benefits of exercise. Be creative all of the following forms of movement count; yoga, pilates, stretching, walking, jump roping, gym workouts, running, organized sports, sex, dancing, hiking, yard work, and playing with young kids. Check our our recent Blogs for more information on Good Element's Pillars of Health. 3/14/2009 Pillar III - Sleep Consistent sleep and wake cycles, sleeping in fresh or purified air, and sleeping without artificial lights contribute to balanced sleep. Regular, deep sleep boosts the immune system, decreases depression, and helps the body regenerate and grow. There exists many natural ways to improve sleep and relax your body without becoming addicted to pharmaceutical sleep medications. 3/13/2009 Pillar II- The Mind-Body Connection / Stress reduction Taking time to reflect on the physical manifestations of stress and imbalance will empower you to understand the way your body functions. Not being aware of the deleterious effects of stress on your body results in the suppression of symptoms and emotions which can lead to further chronic diseases such as cancer, heart disease, and autoimmune diseases. In other words, the stuffing of emotions and denial causes dis-ease in the body which can lead to disease. If you are feeling overly stressed we recommend Good Elements Chill. Not surprisingly one of our most popular products is an axiety and stress relief formula 3/12/2009 Pillar of Health I- Nutrition/ Digestion / Elimination Food is medicine and fuel for the body. The body will function well when fueled with good quality food. Chewing your food well and optimizing digestion will help get this good nutrition absorbed into your body. Eliminating on a regular basis is key to health, constipation or diarrhea are signs of imbalance. Normal elimination is one to three soft, formed bowel movements daily which require no effort for evacuation. For more information check out our Pillar of Health Blogs. 3/9/2009 Almost Spring Nutritional Tips Spring is right aournd the corner. We've moved our clocks ahead, the days are getting longer and warmer. Build off of these positive vibes by tackling some basic nutritional improvements in your diet. By summer these little changes will have you feeling healthy and strong. 3/6/2009 The Good Elements 80/20 Rule Apply the 80 / 20 Rule to live happier and healthier. 80% of the time do the right thing and 20% don’t stress about doing the right thing. The stress of trying to be perfect and do everything right can actually be counter productive. 2/26/2009 Tea May Reduce Stroke Risk Drinking at least three cups of green or black tea a day can significantly reduce the risk of stroke, a new UCLA study has found. And the more you drink, the better your odds of staving off a stroke. The study results, published in the online edition of Stroke: Journal of the American Heart Association, were presented Feb. 19 at the American Heart Association's annual International Stroke Conference in San Diego, Calif. The UCLA researchers conducted an evidence-based review of all human observational studies on stroke and tea consumption found in the PubMed and Web of Science archives. They found nine studies describing 4,378 strokes among nearly 195,000 individuals, according to lead author Lenore Arab, a professor of medicine in the division of general internal medicine and health services research at the David Geffen School of Medicine at UCLA. Source: Newsmax.com Health Alert 2/24/2009 Why do I need to regulate stress? Excess stress leads to excess cortisol in the body. Your cortisol reserves can become depleted leading to a condition called adrenal fatigue. Cortisol is an extremely important hormone that is involved in numerous bodily functions including: - Blood Pressure Regulation - Immune Function - Insulin Release - Inflammatory response - Metabolizing of Glucose 1/28/2009 Optmize your health with preventative care See a preventative medicine practitioner regularly and do what he/she suggests. Take control of your health. 1/26/2009 Recognize and reevaluate your coping mechanisms Possible coping mechanisms we use include alcohol, smoking, drugs, sugar, carbohydrates, picking fights with loved ones, too much TV, sitting around, spending money-shopping How much do these actions take away from your mental and physical health? Is there a more healthy substitution? 1/23/2009 Shift your patterns Recognize what you can change and what is not in your power to change in your life. Take it easy on yourself and pick your battles. Take action if there is something you have been telling yourself to do over and over again- do it. 1/16/2009 Eat a Healthy Diet to Reduce Stress Eat healthy to optimize your blood sugar levels and keep cortisol levels balanced. Try to consume three to five meals daily comprised of mostly protein and vegetables. Whenever possible eat organic, whole foods, and chew your food well. 1/14/2009 Breathe, Exercise, Move Daily Movement increases hormones that naturally moderates the body’s stress response. Move your body EVERY day to assist circulation- dance, have sex, stretch, tai chi, yoga, park farther away from the store entrance, take the stairs, walk an extra block out of the way, take the long way home, don’t be in such a hurry. 1/12/2009 Balance your stress hormones Take herbs and vitamins that naturally balance your body's stress hormones, in particular cortisol and adrenaline which can cause an increase in blood pressure, weight gain, and blood sugar dysregulation. B vitamins, L-theanine, and herbs such as rhodiola and skullcap, found in Good Elements' Chill, can effectively balance your stress hormones over the short and long-term. 1/10/2009 Hydrotherapy to the adrenal glands At the end of your shower turn the water on to as hot as you can stand and direct the water to your mid to lower back. 30-60 seconds hot and then 60-90 seconds cold (or just cooler). This alternate hot and cold water therapy increases circulation to your adrenal glands optimizing their function. 1/8/2009 Nourish Your Adrenal Glands Your body has two small adrenal glands located above the kidneys that provide a very important function in protecting the body against stress. Cortisol and adrenaline are examples of two of the many hormones secreted by the adrenal glands. These two hormones are important in regulating the body’s stress response. When your adrenal glands get overworked for extended periods of time adrenal fatigue can result. In our next tips we will address how to nourish your adrenal glands to reduce the harmful impacts of stress. 1/6/2009 Stress Management 101 Happy New Year and Good Health to everyone in 2009. The next series of tips are going to address how stress impacts our bodies and stress management techniques. Being overly stressed can also lead to adrenal fatigue syndrome. Stay tuned to learn more. 1/5/2009 Hmm..I wonder if I should exercise? In the past decade or so, various studies involving thousands of participants have shown that workouts lower the risk of heart disease. "Exercise has a favorable effect on virtually all risk factors of cardiovascular disease," says Jonathan Meyers, a health research scientist at the Palo Alto Veterans Affairs Health System in California. The reason, he says: when a person exercises, the heart muscle contracts forcefully and frequently, increasing blood flow through the arteries. This leads to subtle changes in the autonomic nervous system, which controls the contraction and relaxation of these vessels. This fine-tuning leads to a lower resting heart rate (fewer beats to pump blood through the body), lower blood pressure and a more variable heart rate, all factors that lower the risk of developing cardiovascular disease, he says. Source: Scientific American 1/3/2009 Good Elements - In Touch Magazine Promotion Love your Good Elements? Now you can win a Good Elements Beauty Essentials System! Just click http://tinyurl.com/8zvjme to enter! You will be directed to the In Touch Weekly website. Entries must be received by January 9th. Good luck! 1/2/2009 Be Happy for Your Friends A great way to enjoy positive mental health is to embrace the happiness of others. Take pride in the fact that you are truly happy for the success and good fortune of your friends and acquaintances. Remember, you get back in this world what you give! 12/31/2008 Reduce Tooth Erosion! * Reduce or eliminate carbonated beverages. Instead, drink water, milk, or tea * Skip the additives such as sugar, lemon, and milk * Drink acidic drinks quickly and through a straw * Chew sugar-free gum to increase saliva flow in your mouth * Rinse with water to neutralize the acids, and wait an hour before brushing 12/30/2008 Show off Those Abs! Looking for a new shape around the midsection in the New Year? Great abs are the result of balancing 2 factors: muscle mass and fat. And to build muscle mass you need to perform “real exercise”. Do you do hundreds of sit-ups a day with little results? Your body has probably gotten used to the regime. Try hugging a weight while doing your sit-ups, or varying your routine to ignite your muscles. As for body fat reduction, well, the equation is simple. Enjoy regular cardio exercise to burn fat and weight-training to increase muscle mass for a greater resting metabolic rate. And consume fewer calories than you expend each day. That’s a time tested and well accepted manner of reducing fat. Want to speed up the weight loss? Restrict your intake of refined carbohydrates (like white rice and white bread). And regulated your sugar intake of course (Good Elements’ Craving Control can help with that!). Build that muscle mass and reduce your body fat - and your great abs will show in 2009. 12/28/2008 Vitamin B1 and Diabetes Researchers at the University of Warwick have discovered high doses of Vitamin B1 can reverse early diabetic kidney disease in type 2 diabetes. Vitamin B1, also known as Thiamine, can be found in Good Elements' Essentials. Thiamine it is found naturally in green peas, spinach, liver, beef, pork, beans, nuts, bananas, soybeans, goji berries, whole-grains and breads; the body used it to metabolize carbohydrates and fat to produce energy. It is essential for normal growth and development and helps to maintain proper functioning of the heart and the nervous and digestive systems. The paper appears in Diabetologia and is available online at http://www.springerlink.com/content/51l034044218455j/?p=814d61fe534b49ebbea262b559224387ð=2 12/23/2008 Give the gift of relaxation - Yoga Class Yoga class gift certificate might be exactly what your friend or loved one needs for motivation. Yoga calms the nervous system and tones the body, the perfect form of movement. Available at the yoga studio near you. 12/18/2008 Give the gift of relaxation - Lavender Essential Oil Spray Many of your family and friends could use some stress relief. Over the coming days, take a look at a few natural gift ideas promoting relaxation for the holidays. Lavender essential oil spray is a wonderful smelling mist with the calming essential oil of lavender. Promotes feelings of relaxation and freshness; leave it at work, in the car, or in your bag. Available at health foods stores in health and beauty section. 12/5/2008 Stress tip - take a personal wellness day Talk about improving productivity- take a day for yourself, call in sick but call it a wellness day for yourself. Plan this day by listing 3 activities that serve you. For example eat lunch at your favorite place, see a movie, have a spa service, read a book in your favorite caf� or at your favorite park (if it�s warm enough!), go to a book store and read, play your favorite sport, go to a game, take a fun class, take a nap- relax. Your next day will be amazingly productive at work. 12/3/2008 Stress tip - relaxation techniques Incorporate relaxation activities and techniques into your daily routine. Take time for yourself, get a massage, practice yoga, meditate, take a qi gong or tai chi class, stretch and breathe. All of these activities have a calming effect on your nervous system while mitigating the strain of stress on your body. 11/27/2008 Stress tip - Enjoy your Thanksgiving Happy Thanksgiving from your friends at Good Elements. Relax and enjoy this wonderful holiday. It has been a stressful year but live in the moment today and over this entire long holiday weekend. While your are counting your blessings take the time to also enjoy them. 11/26/2008 Stress tip - balance your stress hormones Take herbs and vitamins that naturally balance your body's stress hormones, in particular cortisol and adrenaline which can cause an increase in blood pressure, weight gain, and blood sugar dysregulation. B vitamins, L-theanine, and herbs such as rhodiola and skullcap, found in Good Elements' Chill, can effectively balance your stress hormones over the short and long-term. 11/24/2008 Stress tip - Advanced stress relieving activities These are a few more advanced activities that help relieve stress: receive massage therapy, go to a yoga class, talk to your therapist or best friend, write in your journal, draw a picture or paint, meditate, take a vacation. 11/21/2008 Stress tip - Simple stress relieving activities These are simple everyday activities that help relieve stress: exercise, laughing, sex, having fun, breathing, sleep. Live in the moment while you are doing all of them. 11/19/2008 Stress tip - take healthy breaks Make your breaks and relaxation time positive. Avoid checking the Dow and watching the news (again). These are uncertain times so control what you can and live in the moment by reading, listening to music or visiting to your family. Stay positive. 11/17/2008 Stressed Out? These tips can help Understand the health repercussions of stress. Take 2 minutes and read Dr. Zimmer�s �Stress Hormones and Their Impact on Your Health� article in this month�s Good Elements� newsletter section (www.goodelelements.com). Next follow our stress reducing tips which we will post over the coming days. Finally, remember you can try Good Elements Chill anxiety and stress relief formula. It is one of our most popular products, you will actually feel the difference as your body�s stress response regulates. 11/16/2008 Immune boosting gum Chew xylitol gum. Xylitol is anti-bacterial and it prevents cavities. If germs are entering your body through your mouth it makes sense to have xylitol there as a first line defense. Xylitol, a sugar alcohol, has a minimal affect on blood sugar levels. It is found in sugarless gum, be sure to select a gum that uses xylitol primarily as the sweetener instead of artificial sweeteners like sorbitol and aspartame derivatives. 11/7/2008 Immunity boosting foods During the colder months when flu is most prevalent cut back on your raw food intake as they can be difficult to digest. Eat spicy foods (not greasy) to increase circulation. Cayenne is one example of a spice with many immune boosting properties. Eat foods with garlic, ginger, and onions. And of course eat plenty of lightly cooked vegetables for the phytochemical content. 11/5/2008 Flu shot alternatives Try fortifying your immune system naturally. Skip the sugar which suppresses your immune system. Take a multivitamin like Essentials everyday and take Resistance when you are feeling run down. Exercise is always a good idea but if you�re starting to feel sick it�s all right to take a break too. Drink plenty of water or herbal tea to flush out the germs. Dry circulating air in office buildings often contributes to contracting an airborne sickness. Keep your membranes hydrated with water so germs will not stay around. 11/3/2008 Skip the flu shot Skip the flu shot and boost your immune system naturally with nutrients like Vitamin C found in Renewal and Vitamin D found in Essentials. The flu shot can suppress the immune system further making your body more susceptible to other viruses. In addition, the flu shot contains harmful preservatives such as aluminum, mercury and formaldehyde which many believe can lead to other chronic health issues such as alzheimer�s disease and cancer. 10/29/2008 Worlplace Wellness - Hygiene Tips Wash your hands regularly or use a natural hand sanitizer when a sink is not available. Door handles, phone receivers and shaking other people�s hands are great ways to contract germs. When you touch your face, mouth, nose or eyes with your unwashed hands you get exposed since the germs often need access to these mucous membranes to be carried throughout your body. Clean your nails keep them short, many germs hide underneath nails. Clean your cell phone, key board and office phone every day. 10/20/2008 Posture and productivity tips Check your desk posture. Body language can impact your level of productivity. If you are slouching then your productivity will mirror that. If you are sitting up straight with your shoulders, jaw and neck relaxed the work will flow more easily. Cut and paste the following instructions, place it on your computer or somewhere you can see it and your productivity will flow. SIT UP STRAIGHT PULL YOUR SHOULDER DOWN AND AWAY FROM YOUR EARS RELAX YOUR JAW MOVE YOUR HEAD IN A SLOW CIRCLE BOTH WAYS DON�T ARCH YOUR LOWER BACK LIGHTLY PULL IN YOUR LOWER ABDOMEN TAKE A DEEP BREATH 10/17/2008 Workplace Tips Go outside, breathe fresh air, walk around the block, even if you think you do not have time you will be more productive at your desk after you have had a breath or two of fresh air. Fresh oxygen increases circulation and perfusion to the brain, increasing mental alertness and acuity. If you can�t find a few minutes to take a quick walk outside, at least get up and stretch your body. 10/15/2008 Workplace Wellness Our theme for this next series of tips is focused on how can make ourselves more effective at work while alleviating some of the inevitable work day stresses. We will discuss brain function, energy levels and strategies for dealing with stress and anxiety. If you enjoy our tips also check out this interesting site www.take5moment.com. They offer a library of five-minute videos and other essays on workplace health strategies. The topics range from general health and wellness to nutrition and diet to meditation motivation, and humor. Check them out and we will come back to you with our take tomorrow. 10/10/2008 Allergy fighting foods Natural allergy fighting foods include: onions, apples, berries, turmeric, ginger, and citrus. They contain bioflavonoids and natural anti-inflammatory mediators to counteract allergies. We hope you enjoyed our allergy tips. Remember to try Good Element's Sneezeless if you are struggling with allergies. We will revisit some of these topics next spring when the pollen returns. 10/8/2008 Fight allergies where they begin Allergies begin in the gut. Fortify your digestive system with probiotics- the good bacteria naturally found in cultured foods such as yogurt (plain unsweetened is best, you can add a bit of honey or maple sugar to taste), and some fermented foods such as sauerkraut. Thousands of friendly bacteria (probiotic) strains are found naturally in everything from breast milk to sauerkraut. When ingested probiotics take up room in the digestive tract, make it inhospitable to unfriendly microbes and less reactive to common allergens. Tomorrow some tips on other allergy fighting foods. 10/6/2008 Fight allergies with water; another reason to stay hydrated Drink water and flush out the allergens in your system; � your body weight in ounces daily (slowly work up to this amount). Drink one cup of purified water when you wake up and right before sleeping. Add lemon for its vitamin C content and cleansing properties. If you are looking for a way to naturally strengthen your body's fight against allergens try Good Element's Sneezeless. 10/3/2008 Dust away those allergies Dust your bedroom 2x weekly. Remove all dust-filled fabric curtains and hangings from around your bed. Here�s a good mold killing and dusting natural cleanser for your bedroom area and walls. � white vinegar, � water and 10 drops of lavender essential oil in an 8-12ounce spray bottle. Spray down furniture, lights, walls and wipe with a clean cloth. 10/2/2008 Fight your allergies with clean air Buy a good air purifier for your bedroom so you are sleeping for at least eight hours in clean air. HEPA filters work great and create a nice white noise hum for clean, deep sleeping Stay tuned for more allergy fighting tips. If you are looking for a way to naturally strengthen your body's fight against allergens try Good Element's Sneezeless. 9/27/2008 Create an allergen free sleep environment - Tip 1 Clean off the pollen and dirt from the day by rinsing your hair nightly and changing your pillow cases often so you are not rolling around in allergens from the day. Pollen from the trees fall and settle on our heads throughout the day. Stay tuned this week and next for more tactical allergy fighting tips and try Good Elements Sneezless for a natural way to strengthen your body's fight against allergens. 9/22/2008 Things to avoid if your having trouble sleeping Try to avoid doing any of the following: work before bed, watch TV before bed, play computer games, take pharmaceutical sleeping pills, drink yourself to sleep, eat sugar before bed, watch the clock, frequently change your sleep cycle. 9/21/2008 Personalize your sleep with these Drink chamomile tea, listen to relaxing music or white noise, write in your journal, practice deep breathing, stretch, take a hot bath, use aromatherapy, go to the bathroom right before sleep, go to sleep by 10pm, take relaxing herbs and minerals like the ones in Good Element�s Dream Supply. 9/18/2008 What you can't see can interfere with your sleep Beware of electromagnetic fields in your sleep space. Keep alarm clocks, cell phones, PDAs and other electrical devices at least 3 feet away from your body while you sleep. This devices can interfere with melatonin secretion and achieving deep sleep cycles. Tomorrow a few more sleep do's for you to try. 9/17/2008 Why skipping the alcohol will help you sleep better Drinking alcohol helps some of us fall asleep easily but can keep us from falling into the restorative, deeper stages of sleep. You surely notice the most lasting impact from a drink-filled night is next day tiredness, even when you get a decent amount of rest. This is because alcohol shortens or hastens our REM sleep. Studies show REM sleep is important to maintaining a positive mental outlook and that people who suffer from depression also experience short or rapid onset REM sleep. Bottom line is our sleep quality is greatly compromised when we drink alcohol. So, if you are having sleep troubles skip the booze or accept the reality of next day tiredness. For a little extra help finding that deep, restorative sleep you can also try Dream Supply, Good Elements all natural, safe and non-addictive sleep aid. 9/16/2008 Stable blood sugar means stable sleep Avoid late night snacking on grains or sugar, these food will raise your blood sugar before bed and possibly inhibit your ability to sleep well. When you blood sugar drops in the middle of the night you could wake up and have trouble falling back to sleep. Alcohol elevates the blood sugar as well and has the same negative effect on your sleep. More tips tomorrow on the impacts of alcohol and sleep. For a little extra help falling asleep and staying asleep you can try Dream Supply, Good Elements all natural, safe and non-addictive sleep aid. 9/12/2008 Clean off the day and relax your tight muscles Take a hot shower or bath 30-60 minutes before sleep. The cooling down of the body will trigger the hypothalamus to aid in the body in falling asleep and the hot water wi11 relax your muscles. For a little extra help falling asleep you can also try Dream Supply, Good Elements all natural, safe and non-addictive sleep aid. 9/11/2008 Lights Out! Following up on Dr. Zimmer's blog, for the next week or so we are going to provide a series of sleep tips. Today's tip is LIGHTS OUT! Sleep in complete darkness to optimize your natural sleep rhythms and melatonin secretion. Even the light from an alarm clock or a nearby nightlight can disrupt the proper secretion of melatonin. Turn your alarm clock around or cover it with a dark cloth, use black-out blinds if the street lights are streaming into your bedroom or buy a good eye mask. If you struggle to fall asleep try Good Elements all natural and non-addictive sleep aid - Dream Supply. 9/5/2008 Cut out those artificial sweeteners Examples of artificial sweeteners include; splenda (sucralose), sweet n�low (saccharin), aspartame (equal) acesulfame potassium (K) and sorbitol. We do not know the long-term heath effects of consuming artificial sweeteners and they have been implicated in causing disease including different forms of cancer. Also these sweeteners can aggravate reactive hypoglycemia, meaning create increased cravings after coming down from consuming artificial sweeteners. This makes you crave even more sweet tasting foods, can cause over snacking and can lead to weight gain. 9/4/2008 More Nutty Tips Try something new, healthy and yummy - roast and season your own nuts and seeds. Avoid buying seeds and nuts that have already been roasted and salted. The oils in previously roasted and salted nuts and seeds are often broken down and rancid due to prolonged transit and storage times as well as heat exposure. Lightly toast, bake or dry roast in a skillet the nuts or seeds until they begin to pop. You can add your own seasoning, salt, tamari, braggs amino liquids or herbs to the roasting process. 9/3/2008 Go Nuts The oils in nuts and seeds provide your body with healthy anti-inflammatory omega three fatty acids. These healthy oils hydrate the skin from the inside out, maintain the integrity of all of our body�s cells, increase good cholesterol and decrease bad cholesterol. Nuts also provide other essential vitamins and healthy nutrients so go ahead and reach for some nuts. 8/27/2008 Pro-inflammatory foods We should all be aware the following foods can stimulate inflammation and should be consumed in moderation. Pro-inflammatory foods include fried foods, dairy, meats, sugar and member of the nightshade family which include eggplant, tomatoes, potatoes, and peppers. 8/26/2008 Anti-inflammatory foods Eat foods that have natural anti-inflammatory properties include: garlic, ginger, turmeric, berries, pineapple, papaya, apples, onions, broccoli, leafy greens, wild fish, raw nuts (not peanuts), raw seeds, and leafy greens. See tomorrow�s tip on foods that can stimulate inflammation. 8/25/2008 Reducing inflammation can help improve your health A wide variety of common health issues are believed to be the result of chronic inflammation in your body including heart disease, high blood pressure, bacterial or viral infections, osteoporosis, arthritis, acid reflux and acne to name a few. Healthy lifestyle habits such as exercising regularly, not smoking, maintaining a healthy weight and minimizing stress all help to reduce inflammation but the single biggest thing we can control that impacts inflammation is our diet. See tomorrow�s tip for foods that can help reduce inflammation. 8/20/2008 A mini-detox idea Eliminate all sugar from your diet for ten days to two weeks. Sources of sugar include soda, candy, alcohol, baked goods, cookies, cakes, ice cream, corn syrup, high-fructose corn syrup, dextrose, maltodextrins, and concentrated fruit juice sweetener. Read your labels well. This will balance your blood sugar levels, help you loose weight, increase you energy, boost your immune system and regulate your mood. 8/19/2008 Take control of your health Your own outlook and approach to your health is much stronger than any medicine or advice that can be offered by a doctor. Be mindful of how you feel and how your body reacts to different foods, medicines and other environmental factors. Know your medicines (including your supplements) and make sure your doctor is using medication judiciously. 8/18/2008 The power of optimism Having an optimistic outlook on life is your best medicine. Your state of mind has an extremely powerful effect on how you feel both emotionally and physically. Try to remind yourself to be positive minded even in tough situations. We all have bad moments and days but try not to let them build, instead choose to be optimistic. 8/15/2008 More natural blood pressure management tips Changing your diet can have a tremendously beneficial impact on regulating blood pressure. These are just a few of many foods that can help: Parsley and dandelion greens are great due to their natural diuretic properties. Grapes and berries work to help relax blood vessels. Potassium and magnesium are important to help regulate fluid in cells. Bananas are a great source of potassium and yummy dark chocolate is high in magnesium content. Try to work celery and some of these foods into your diet. 8/14/2008 Eating celery can help naturally lower your blood pressure Celery contains 3-n-butylphthalide which is known to lower the levels of stress hormones that cause increases in blood pressure and the constriction of blood vessels. This phthalide, as it is known, is said to relax muscles in the arteries. In addition, celery is a natural diuretic which can improve the effectiveness of high blood pressure medications. How much celery do you need to consume? 4 celery stalks or about 8 teaspoons of celery juice daily. Try adding some celery to your salad, it gives it some good crunch too! More blood pressure tips tomorrow. 8/6/2008 Brush away dry skin to improve circulation To strengthen your immune system and improve circulation, thoroughly brush all of your skin using short, very light, frequent strokes towards the heart for 45-60 seconds. Ideally do this before bed. Use a vegetable fiber brush, natural sponge, or a loofah sponge. 8/1/2008 Simple breathing exercises - it's good for you! Take 100 deep breaths each day. Incorporate deep breathing into your life while driving, working, eating, reading, watching TV, brushing your teeth, listening to people, and before going to bed. Place one hand on your upper chest and one hand on you abdomen. Inhale deeply through the nose while pushing outward with the stomach so your hand can feel the abdomen rise. Try not to move your hand on your chest while inhaling-you are breathing in with your stomach muscles, not the chest. Purse your lips and exhale slowly pushing your abdomen inward and upward towards the ribs. Try counting as you breathe. You should be able to count more on your exhalation. Attempt to increase this count over time. 7/31/2008 Take a high quality multivitamin everyday Due to our busy lifestyles we often do not receive all the nutrients from our diets required for good health. Supplementing your diet with a superior quality multivitamin can help mitigate the harmful effects of suboptimal eating habits brought on by your busy lifestyle. 7/24/2008 Hydrotherapy in the Shower End your showers with a cool water spray starting with the extremities and finishing with the lower back for 15-30 seconds to increase and improve circulation. Eventually you will be able to work up to using colder water. Hydrotherapy can help increase your immune fighting cells and keeps your body strong and healthy. 7/17/2008 Breakfast Really Is the Most Important Meal of the Day In order to sustain your energy throughout the day consume a breakfast high in protein, complex carbohydrates and whole fruit. Limit your simple carbohydrates and sugary foods during your morning meal. A muffin and coffee will sky rocket your blood sugar for a couple of hours leading to a crash around mid-morning and cravings for another cup of coffee or sugary office snack. Good protein breakfast sources include protein smoothies, eggs, nuts, organic breakfast meats, soy and plain yogurt. 7/15/2008 Cut Back on Your Use of Plastics Drink out of a reusable stainless steel or glass water bottles. Buy wood toys. Use pyrex glass tuperware. Bring your own bags when you shop. Keep a stash of reusable bags in your car or briefcase. Reducing plastic consumption is good for the planet and good for your health. 7/14/2008 Reduce Waste; A Little Effort Goes a Long Way Think of what you can change in your daily routine to reduce waste. Recycle paper, bottles, cans, plastics, aluminum foil. Do not use styrofoam. Use cloth napkins instead of paper, use stainless steel or silverware utensils instead of plastic utensils or wood chopsticks. Unplug your cell phone chargers. Carpool and give your car a break. 7/13/2008 Recycle Think about how you can personally make an impact on the health of our planet. Taking care of the planet is good karma. The planet will return the favor and take care of you. 7/9/2008 Enjoy Healthy Sex Sex and intimacy release endorphins in your body and contribute to feelings of well-being. It can be good exercise and it�s organic! 7/8/2008 Go On a TV Fast The images in commercials, the news, movies and action shows can be disturbing, violent and stress provoking. The noise and distraction of the television set penetrate your nervous system, negatively heighten your senses and contribute to stress. Create 24-48 hours of peace in your life - unplug your TV set! 7/2/2008 Trans Fats are the Bad Fats, Avoid Whenever Possible Try to minimize, or even eliminate fried foods from your diet. Fried foods are high in trans fatty acids known as trans fats which have been banned as ingredients in restaurant cooking in New York City and other jurisdictions because of increasing evidence of their negative health consequences. Trans fats are believed to raise bad cholesterol levels and increase the risk of coronary heart disease. Trans fats are formed when hydrogen is artificially added to oil as part of food processing. This hydrogenation increases the shelf life and stability of foods (so they are economical for food manufacturers) but are proving unhealthy for consumers. Look for partially hydrogenated oil listed as an ingredient on the back of food packaging labels and limit your intake whenever possible. 6/28/2008 Eat Quality Protein At Every Meal Protein is made of amino acids which are the necessary building blocks of our body's cells. Good sources of protein include chicken, grass-fed beef, lamb, low mercury fish, turkey, beans, tofu, eggs, and raw nuts and seeds. It is important to consume organic forms of protein to avoid being exposed to the antibiotics and hormones used to mass produce conventional animal protein. Consuming an adequate amount of protein with each meal contributes to feeling satisfied and helps control weight gain and blood sugar levels. 6/27/2008 Fiber is Important to Your Health, Make it Part of Your Daily Diet It is important to drink at least 8 ounces of water when taking fiber as a supplement otherwise the fiber could be constipating. Good sources of fiber include flax seeds, oats, brown rice, sweet potatoes, wheat bran, beans, vegetables and fruits. Fiber helps cleanse toxins from the body, promote weight loss and prevent diseases such as heart disease, diabetes, cancer, diverticular disease, and gall or kidney stones. 6/26/2008 Eat as Many Brightly Colored Vegetables and Fruits as You Can Each Day Phytochemicals in plants can be thanked for the bright colors of our favorite fruits and vegetables. These phytochemicals provide protection against damaging free radicals and protect the body from cancer, diabetes and other diseases. Bright green kale plants are full of Vitamin K, Vitamin C and Vitamin A. Bright orange carrots are chalked full of beta carotene, calcium and vitamin C. Remember, the brighter the color, the more nutrient-dense these healthy and yummy foods will be. 6/23/2008 Choose These Dirty Dozen When Buying Organic Choose organic, unprocessed food whenever possible. We should eat food for taste and nutritional content. Unprocessed, organic food tastes better and contains higher nutrition value without added pesticides, contaminants, hormones and antibiotics. Be aware of these 'dirty dozen' which you should try to consume organically whenever possible. The Dirty Dozen are meat, dairy, coffee, peaches, apples, strawberries, grapes, green peppers, celery, cherries, leafy greens and potatoes 1/18/2008 Current Cholesterol Guidelines May Need Scrutiny 75% percent of heart attacks occur in people whose cholesterol levels fall within current national guidelines established to prevent heart attack. The findings are published in the January issue of the American Heart Journal, and indicate that current national guidelines for LDL (bad cholesterol) levels less than 100mg/dL for those at risk for heart attack, and less than 130mg/dL for the general population, should be revisited. |
