How To Increase Your Metabolism

Speeding up metabolism will guarantee weight loss success.
It must - it's a scientific process, not a wish. Learning
how to speed up metabolism in your body is a vital, but easy
step. Once you learn what causes weight gain, weight loss
and speeding up metabolism in your body... you will never
again feel frustrated, hungry or defeated by a diet that
doesn't work.

All weight loss (and weight gain) problems have to do with
metabolism. If your body is not metabolizing calories in an
optimal fashion, your dieting efforts are doomed. You will
be fighting against basic body chemistry - and you'll lose.
But, hang in there, speeding up metabolism is relatively
simple to do.

It's an ugly issue to consider, but most colons - due to our
standard diets - are impacted with a lifetime of fecal waste
the never gets eliminated. Most metabolic problems have
their beginnings in our digestive tracts and typically in
America, we have miserably functioning ones.

If you're serious about weight loss, look into some high
quality colon cleansing products. You'll be surprised at
what is lurking inside you. It's not pretty, and it prevents
your body from properly assimilating nutrition and
effectively metabolizing the foods that you eat.

Reports of clearer skin, increased energy, easier and longer
lasting weight loss and reduced illness are common after a
thorough colon cleansing.

Once you've gotten your colon squared away, you can
confidently start on your efforts to lose a few pounds.

I know that you don't want to hear it, but fast weight loss
programs are not healthy or effective for the long term.
Diets that help you lose a lot of weight in a relatively
short time pose a problem for most people as soon as they go
off the diet. Speeding up metabolism is the road to weight
loss. Most rapid weight loss diets don't address the issue
of how to speed up metabolism. Most diets actually slow the
metabolism which is why we regain the weight.

Health issues aside, the biggest problem with rapid weight
loss is that it usually comes at the expense of calories.
Almost every diet designed to lose weight quickly, requires
you to drastically cut back on your caloric intake. You are
literally starving yourself. Ok so far, most of us could
afford to miss a meal or two. But...

Your body doesn't understand dieting. It doesn't know it's
only a temporary condition. It just knows that something is
wrong and you aren't getting enough food!

So, instead of happily burning off your excess fat - what
your body does is try to protect you by slowing down your
metabolism. It tries to make do with no more than the
calories you are giving it. This causes a decrease in energy
and if you cut back enough, it could cause a decrease in
necessary bodily functions leading to coma and death!

Finally, when you stop the diet and start eating normally
again, all of a sudden you have all these extra calories.
They have to go somewhere, so they get stored as fat.
Caloric intake that was normal before your diet, is now
(because of your slowed metabolism) way too high! You will
gain all the weight back. Plus, you'll keep going. You need
to learn how to speed up metabolism in your body so the
calories are burned away.

We're bombarded by ads and testimonials from companies
showing someone who was successful on their diet. They lost
the weight and kept it off. Assuming they really did it,
(these multi-billion dollar companies would NEVER lie to
us!) somewhere in the ad is a disclaimer saying that these
results are not typical. They never tell us about all the
other things that went into the weight loss. Such as
exercise, colon cleansing, eating healthier, and sometimes
medication. They probably made a radical change in their
lifestyle.

So, how to speed up metabolism? Two areas to begin with are
a colon cleansing and second, don't cut way back on your
calories.

Instead, speeding up metabolism in your body is as simple as
eating MORE OFTEN! Instead of two or three big meals a day,
eat five or six smaller ones. This will aid in speeding up
metabolism by keeping your metabolism constantly working.
Your body will - again - try to help you by burning off the
extra fuel at a faster rate. This shows up as increased
energy.

You should see your doctor before you start any weight loss
or exercise regimen and while there, have them check your
thyroid to eliminate any worries on that aspect of weight
loss.

Don't wait. Start right now. sure, study all the weight loss
literature, but take some minor step toward your goal every
day. Starting right now! Take a walk, eat a healthy
breakfast, stop going to the fast food places - do
something! Everything adds up and soon your weigh problems
will be nothing more than a distant memory.

What You Must Know If You Are Planning A Vegetable Garden

By Petra Spink

Planting a vegetable garden can be a very rewarding hobby as
well as provide you with a healthy food source. Planning a
vegetable garden gives you the chance to grow only the ones
that you and your family love and it gives you the
satisfaction of knowing that they are healthy and contain no
pesticides or other harmful chemicals.

While many people think putting out a vegetable garden is
too much trouble, it really isn't that hard and can be quite
fun for everyone involved. If you take care of your
vegetable garden properly, then you will be able to grow
some of the most delicious, fresh vegetables.

You will want to pick a spot in an area that receives a
minimum of 6 hours of direct sunlight daily for your
vegetable garden. If you have a more shaded area, leafy
plants like spinach and lettuce are better choices as they
are more tolerant of shade.

If your garden lacks good soil, you may wish to seek to add
compost, leaf mold, rotted manure, or peat moss to enrich it.
Growing in soil that is mostly clay is also very difficult,
but humus or vermiculite may be added to improve drainage issues.
Test your soil by squeezing a handful. If it retains the shape
but can crumble a bit, then it likely will only need a bit of
organic matter to make it work well for vegetable gardening.

During early summer you need to mulch the vegetables that
you will be planting. Make the mulch thick and it will help
to keep away weeds, it will improve the coil structure, and
will help to keep the soil in the right amount of moisture.
Compost, straw, hay, and shredded bark are great materials
for mulch.

As you start planning a vegetable garden, a drip irrigation
system may be a smart choice to install for your garden.
This will deliver water directly to the roots of the
vegetables where it is needed most. A timer can even be
installed, automating the times you irrigate your plants and
freeing you for other activities.

Deciding what you wish to grow is a key consideration to
planning a vegetable garden. You will want to grow
vegetables that fit well with your soil type, and with your
personal taste preferences. Focus on these aspects as you
plan and plot out your garden. While you may find it
interesting to grow all kinds of vegetables, it may not be a
good idea if your family refuse to eat them.

You can't measure the satisfaction you will get from growing
your own vegetables. A big feeling of well being is
inevitable knowing that you are feeding yourself and your
family the very best quality available. Remember, others
before you have made a great success of this from scratch so
there is no reason why you can't. Just follow the rules and
tips that more experienced gardeners give and you won't go
wrong.

The One Tip That Will Lead To Long Term Weight Loss

Here's a very simple weight loss tip that you can use to
start losing weight more effectively and more long term. The
tip is pretty simple, but the implementation of it may be a
bigger deal depending on how dedicated you are to it. So
here's the tip: Make small changes every week rather than
big changes all at once!

A Revolutionary New Weight Loss Tip?

You may have heard this idea before, but have you ever acted
on it? I think that it should make at least some of you
think about it for a minute. And I hope that this approach
can help you to reach more lasting and permanent weight
loss.

How many of you have gotten to the point where you finally
say to yourself, "That's it!!! I'm never going to eat that
junk food ever again! I'm going to make changes RIGHT THIS
SECOND and never go back to the way that I used to eat! I'm
sick of looking like this!" Does this sound like you at one
point?

If this does sound like you, did you find yourself back to
your old habits within a week or two? How many times have
you gone through this cycle? Disappointing isn't it, but
this is a common story out there if you get talking to
people.

I want you to look at weight loss motivation (and weight
loss in general) in a completely new light. Don't make huge
and overly drastic changes that are doomed to failure.
Instead you should make small changes that cumulatively lead
to a big change. This may sound to you like a revolutionary
weight loss tip, but I hope that it just makes sense!

Weight Loss Motivation is the Key!

Motivation is key if you're really going to lose weight. But
when you try to make too many changes too quickly your mind
subconsciously says to you, "Yeah right friend! Why will
this time be any different that all the other times you've
tried and failed?" Willpower alone is never enough to
overcome this inner negative voice. The correct mental
attitude is key.

You'll find that you have much better luck when you sneak up
on that negative little voice and play a little trick on it.
Willpower alone is never enough to overcome this inner
voice. You have to trick it by making small changes.

That's the main point behind this weight loss tip, and in my
mind the key to real weight loss motivation that will keep you
moving forward long term.

Here are some examples of small changes you can make:

Instead of deciding that you're going to immediately start
going to the gym every single day, try going twice a week.
Do that for a week or two, then up it to 3 times a week.
Maybe it means not eating your normal snack on one day. Then
up it to 2, then 3, etc. You see, as you make changes like
that you will be more motivated to lose weight because you
are creating small successes each week.

If you keep this up, you're bound to make the big changes -
but over time rather than drastically all at once. Your
motivation to lose weight will be a lot higher than it ever
was before. Give it a try!

Preventing Tooth Decay

Meet Sir Edward Mellanby, the discoverer of vitamin D. Along with his wife, Dr. May Mellanby, he identified dietary factors that control the formation and repair of teeth and bones. He also identified the cause of rickets (vitamin D deficiency) and the effect of phytic acid on mineral absorption. Truly a great man! This research began in the 1910s and continued through the 1940s.

What he discovered about tooth and bone formation is profound, disarmingly simple and largely forgotten. I remember going to the dentist as a child. He told me I had good teeth. I informed him that I tried to eat well and stay away from sweets. He explained to me that I had good teeth because of genetics, not my diet. I was skeptical at the time, but now I realize just how ignorant that man was.

Tooth structure is determined during growth. Well-formed teeth are highly resistant to decay while poorly-formed teeth are cavity-prone. Drs. Mellanby demonstrated this by showing a strong correlation between tooth enamel defects and cavities in British children. The following graph is drawn from several studies he compiled in the book Nutrition and Disease (1934). "Hypoplastic" refers to enamel that's poorly formed on a microscopic level.
The graph is confusing, so don't worry if you're having a hard time interpreting it. If you look at the blue bar representing children with well-formed teeth, you can see that 77% of them have no cavities, and only 7.5% have severe cavities (a "3" on the X axis). Looking at the green bar, only 6% of children with the worst enamel structure are without cavities, while 74% have severe cavities. Enamel structure is VERY strongly related to cavity prevalence.

What determines enamel structure during growth? Drs. Mellanby identified three dominant factors:

1. The mineral content of the diet
2. The fat-soluble vitamin content of the diet, chiefly vitamin D
   
3. The availability of minerals for absorption, determined largely by the diet's phytic acid content
   

Teeth and bones are a mineralized protein scaffold. Vitamin D influences the quality of the protein scaffold that's laid down. For the scaffold to mineralize, the diet has to contain enough minerals, primarily calcium and phosphorus. Vitamin D allows the digestive system to absorb the minerals, but it can only absorb them if they aren't bound by phytic acid. Phytic acid is an anti-nutrient found primarily in unfermented seeds such as grains. So the process depends on getting minerals (sufficient minerals in the diet and low phytic acid) and putting them in the right place (fat-soluble vitamins).

Optimal tooth and bone formation occurs only on a diet that is sufficient in minerals, fat-soluble vitamins, and low in phytic acid. Drs. Mellanby used dogs in their experiments, which it turns out are a good model for tooth formation in humans for a reason I'll explain later. From Nutrition and Disease:

Thus, if growing puppies are given a limited amount of separated [skim] milk together with cereals, lean meat, orange juice, and yeast (i.e., a diet containing sufficient energy value and also sufficient proteins, carbohydrates, vitamins B and C, and salts), defectively formed teeth will result. If some rich source of vitamin D be added, such as cod-liver oil or egg-yolk, the structure of the teeth will be greatly improved, while the addition of oils such as olive... leaves the teeth as badly formed as when the basal diet only is given... If, when the vitamin D intake is deficient, the cereal part of the diet is increased, or if wheat germ [high in phytic acid] replaces white flour, or, again, if oatmeal [high in phytic acid] is substituted for white flour, then the teeth tend to be worse in structure, but if, under these conditions, the calcium intake is increased, then calcification [the deposition of calcium in the teeth] is improved.

Other researchers initially disputed the Mellanbys' results because they weren't able to replicate the findings in rats. It turns out, rats produce the phytic acid-degrading enzyme phytase in their small intestine, so they can extract minerals from unfermented grains better than dogs. Humans also produce phytase, but at levels so low they don't significantly degrade phytic acid. The small intestine of rats has about 30 times the phytase activity of the human small intestine, again demonstrating that humans are not well adapted to eating grains. Our ability to extract minerals from seeds is comparable to that of dogs, which shows that the Mellanbys' results are applicable to humans.

Drs. Mellanby found that the same three factors determine bone quality in dogs as well, which I may discuss in another post.

Is there anything someone with fully formed enamel can do to prevent tooth decay? Drs. Mellanby showed (in humans this time) that not only can tooth decay be prevented by a good diet, it can be almost completely reversed even if it's already present. Dr. Weston Price used a similar method to reverse tooth decay as well. I'll discuss that in my next post.

How To Prevent And Get Rid Of Constipation

Constipation affects almost everyone at one time or another.
Constipation is common, yet clearly there is a need for
better understanding of this condition, and for improved
treatments.

People who suffer from constipation will tell that it is one
of the most uncomfortable experiences they've had. So what
is the causes and cure to constipation?

Constipation is usually defined as having infrequent bowel
movements that are hard and painful, and is most commonly
caused by a diet that is low in fiber, but can also be
caused by drinking too much milk (more than 12-16oz/d), not
drinking enough water or waiting too long to go to the
bathroom.

Stress, even a new routine can temporarily cause a slowdown
in the bowels that leads to constipation. Pregnant women
also suffer from constipation as a result of a change in
hormonal balance in the body, and also because of the
pressure of the now occupied uterus on the intestine.

A lack of exercise will cause you constipation as well.
People who don't take care of themselves physically, tend to
easily develop constipation as a result.

Cure to constipation depends on the cause, severity, and
duration, in most cases dietary and lifestyle changes will
help relieve symptoms of constipation and help prevent it.

Dietary fiber which is also known as bulk forming laxatives
may benefit individuals with relatively minor or occasional
constipation. Vegetables, fresh fruits, dried fruits, and
whole wheat, bran, or oatmeal cereals are excellent sources of
fiber.

Taking fiber supplements such as wheat bran, oat bran,
psyllium seeds, if you find it hard to cope with the bulk of
vegetables, fruits needed.

Insufficient intake of fluids can result in constipation as
well. Drink plenty of liquids (1 to 2 quarts daily), unless
you have heart, blood vessel, or kidney problems. Drink it
on an empty stomach stimulates peristalsis by reflex.

Individuals who do a lot more exercise are often better
physically that those who live a sedentary life. One of the
many benefits of regular exercise is improved bowel
motility. Exercise is perhaps the best prevention for
constipation.

Laxatives can be used for short term constipation relief but
most people who are mildly constipated do not need laxatives.
They are also safe to use during pregnancy include the
bulk-forming laxatives Lactulose, and Macrogols.

Getting up and walking around the block in the morning is
good enough to get your bowels moving. Developing a good
diet habit will play a large part in preventing and
eliminating constipation.

The 7 Secrets To A Thin Figure

Everyone is intrigued by thin people. We wonder what it
will take for us to get that kind of figure or if the thin
are that way because of their family characteristics. Did
they hit a lucky streak? Or must they work extra hard
to keep that svelte figure.

Well, yes, and no

Those who are really thin likely work really hard to stay
thin. These are the folks who watch every single calorie
that crosses their hips and eat rabbit food with no
dressing.

There is a whole other group of thin people that make being
thin look easy.

Many common character traits are shared by the naturally
thin that help to maintain their svelte figures. If you can,
try to identify with some of them. Also, see what changes you
could easily make to become a naturally thin person with a
svelte figure too.

1. Thin is the thinking of the day with thin people. They
KNOW they will be thin forever. They never talk about being
fat, or not having enough to eat. They tell themselves thin
stuff and their reaction to circumstances is different.
They don't use food to placate themselves if something
unpleasant happens or go on an eating binge when
procrastinating. They don't see food as anything more than
as fuel for their bodies. They may enjoy it, but that is
all there is to it.

2. Thin people don't diet. True Fact. Dieting would never
enter the thoughts of these naturally thin adults. You ask
Why?, because they have never had to and have never thought
of themselves as anything but thin. If you ask a thin person
if they were concerned about becoming heavy and their
response invariably is no! When pressed as to why:
because Ive never been overweight.

3. The naturally thin don't mix emotions and food. If the
thin are sad, they cry or call a friend. If they are angry,
they go work out or punch their pillows. There is little to
no crossover between emotions and eating. It simply doesn't
make sense to them. The only reason food is ever thought of
is because they get hungry, that's it. If they are not
hungry, but sad, they will deal with their sadness. Dealing
with emotions in an emotional way is commonplace for this
thin group.

4. The naturally thin can be social without eating. If the
thin are invited to a bbq and they aren't hungry, they have
no problem standing around not eating. If and when they get
hungry, they will gladly grab a dog or burger, but not until
then. They go to a bbq to enjoy the company of friends and
family. Grazing for the simple act of grazing is not an
option.

5. Naturally thin people eat what they love. They would
never think of eating celery sticks unless they were craving
celery sticks. And when they are hungry, they eat foods they
crave. They never deprive themselves of something by saying
no, I can't have that. They know they can eat anything they
want when they are hungry. They don't say no to any food
unless they are sensitive or allergic to specific foods.

6. Naturally thin people never eat just for the sake of
eating or to numb themselves. They are conscious of the
effect what they eat have on their bodies. They probably
wouldn't be found at the movies with their hand at the bottom
of the empty bucket of popcorn looking around for who ate it
all. Naturally thin people pay attention to how hungry or
full they are from the time they begin eating until they
have finished the meal. These people don't know anything
about diets, counting calories or any other shenanigans.

7. These thin people never overeat. They are appalled by
overeating. They know it sucks their energy and bloats
their stomachs. The extreme discomfort prevents them
from repeating the experience and reinforces the negative
aspect of overeating. Average naturally thin people overeat
less than two percent of the time.

See, there is a difference in their mindset and their
actions.

Now you know that thin has nothing to do with luck, or
genetics, the quality or type of food. Thin people don't
gain weight because of how they eat, their connection with
their body, when they eat and the freedom to choose any type
of food.

Having said that, if you're thinking about losing weight,
now is the time to do it. You don't have to diet. The naturally
thin don't.

Skin Texture, Cancer and Dietary Fat

Richard and I exchanged a series of e-mails last week in which he remarked that Thai people generally have nice skin, which is something I've also noticed in Thai immigrants to the U.S. I believe you can often tell what kind of fat a person eats by looking at their face, especially as people age or bear children.

People who eat predominantly traditional fats like butter and coconut oil usually have nice skin. It's smoother, rosier and it ages more gracefully than the skin of a person who eats industrial fats like soy and corn oil. Coconut is the predominant fat in the traditional Thai diet. Coconut fat is about 87% saturated, far more than any animal fat*. Coconut oil and butter are very low in omega-6 linoleic acid, while industrial vegetable oils and margarine contain a lot of it.

I saw a great movie last week called "The Betrayal", about a family of Lao refugees that immigrated to the U.S. in the late 1970s. The director followed the family for 23 years as they tried to carve out a life for themselves in Brooklyn. The main fats in the traditional Lao diet are lard and coconut milk. The mother of the family was a nice looking woman when she left Laos. She was thin and had great skin and teeth, despite having delivered half a dozen children at that point. After 23 years in the U.S., she was overweight and her skin was colorless and pasty. At the end of the movie, they return to Laos to visit their family there. The woman's mother was still alive. She was nearly 100 years old and looked younger than her daughter.

Well that's a pretty story, but let's hit the science. There's a mouse model of skin cancer called the Skh:HR-1 hairless mouse. When exposed to UV rays and/or topical carcinogens, these mice develop skin cancer just like humans (especially fair-skinned humans). Researchers have been studying the factors that determine their susceptibility to skin cancer, and fat is a dominant one. Specifically, their susceptibility to skin cancer is determined by the amount of linoleic acid in the diet.

In 1994, Drs. Cope and Reeve published a study using hairless mice in which they put groups of mice on two different diets (Cope, R. B. & Reeve, V. E. (1994) Photochem. Photobiol. 59: 24 S). The first diet contained 20% margarine; the second was identical but contained 20% butter. Mice eating margarine developed significantly more skin tumors when they were exposed to UV light or a combination of UV and a topical carcinogen. Researchers have known this for a long time. Here's a quote from a review published in 1987:

Nearly 50 years ago the first reports appeared that cast suspicion on lipids, or peroxidative products thereof, as being involved in the expression of actinically induced cancer. Whereas numerous studies have implicated lipids as potentiators of specific chemical-induced carcinogenesis, only recently has the involvement of these dietary constituents in photocarcinogenesis been substantiated. It has now been demonstrated that both level of dietary lipid intake and degree of lipid saturation have pronounced effects on photoinduced skin cancer, with increasing levels of unsaturated fat intake enhancing cancer expression. The level of intake of these lipids is also manifested in the level of epidermal lipid peroxidation.

Here's a quote from a study conducted in 1996:

A series of semi-purified diets containing 20% fat by weight, of increasing proportions (0, 5%, 10%, 15% or 20%) of polyunsaturated sunflower oil mixed with hydrogenated saturated cottonseed oil, was fed to groups of Skh:HR-1 hairless mice during induction and promotion of photocarcinogenesis. The photocarcinogenic response was of increasing severity as the polyunsaturated content of the mixed dietary fat was increased, whether measured as tumour incidence, tumour multiplicity, progression of benign tumours to squamous cell carcinoma, or reduced survival... These results suggest that the enhancement of photocarcinogenesis by the dietary polyunsaturated fat component is mediated by an induced predisposition to persistent immunosuppression caused by the chronic UV irradiation, and supports the evidence for an immunological role in dietary fat modulation of photocarcinogenesis in mice.

In other words, UV-induced cancer increased in proportion to the linoleic acid content of the diet, because linoleic acid suppresses the immune system's cancer-fighting ability!

It doesn't end at skin cancer. In animal models, a number of cancers are highly sensitive to the amount of linoleic acid in the diet, including breast cancer. Once again, butter beats margarine and vegetable oils. Spontaneous breast tumors develop only half as frequently in rats fed butter than in rats fed margarine or safflower oil (Yanagi, S. et al. (1989) Comparative effects of butter, margarine, safflower oil and dextrin on mammary tumorigenesis in mice and rats. In: The Pharmacological Effects of Lipids.). The development of breast tumors in rats fed carcinogens is highly dependent on the linoleic acid content of the diet. The effect plateaus around 4.4% of calories, after which additional linoleic acid has no further effect.

Conversely, omega-3 fish oil protects against skin cancer in the hairless mouse, even in large amounts. In another study, not only did fish oil protect against skin cancer, it doubled the amount of time researchers had to expose the mice to UV light to cause sunburn!

Thus, the amount of linoleic acid in the diet as well as the balance between omega-6 and omega-3 determine the susceptibility of the skin to damage from UV rays. This is a very straightforward explanation for the beautiful skin of people eating traditional fats like butter and coconut oil. It's also a straightforward explanation for the poor skin and sharply rising melanoma incidence of Western nations (source). Melanoma is the most deadly form of skin cancer. If you're dark-skinned, you're off the hook:

I believe the other factor contributing to rising melanoma incidence is sunscreen. Most sunscreens block sunburn-causing UVB rays but not melanoma-causing UVA rays. The fact that they allow you to remain in the sun for longer without burning means they increase your exposure to UVA. I've written about this before. Sunscreen also blocks vitamin D formation in the skin, a process that some researchers believe also promotes cancer. I'll end with a couple more graphs that are self-explanatory (source). "PUFA" stands for polyunsaturated faty acids, and primarily represents linoleic acid:





*Not only do Thais have clear skin, they also have clear arteries. Autopsies performed in the 1960s showed that residents of Bangkok had a low prevalence of atherosclerosis and a rate of heart attack (myocardial infarction) about 1/10 that of Americans living in Los Angeles.

Some Of The Main Signs Of Diabetes

There are two types of diabetes but the symptoms for both of
these can be very similar. Having diabetes means that you
have a high amount of glucose in your blood and not enough
cells. It is critical to detect symptoms early so you can be
sure to take measures so your condition does not get worse.

First, you may notice that you need to urinate frequently,
in comparison to usual. When there is too much glucose in
the blood, humans need to urinate very frequently. Also, if
the insulin is not present, or is not working the right way,
your kidneys are not able to take the glucose to the blood.
This will cause your body to have to urinate more often.

Second, there is a high chance that you will notice you are
very thirsty, and cannot get rid of the feeling. You drink
and drink more water, yet you are still thirsty. This may
indeed be a sign of diabetes, especially if you have to
urinate more than often.

Third, you may notice that you are losing weight without
even attempting to. This is normally seen more often in
people with Type 1 diabetes. The body does not make insulin
anymore, so the body needs to find more energy for the
cells. To do so, it will use muscle tissue and fat for
energy, thus you will lose weight. It is less common in Type
2, but all the same, still be aware.

Fourth,if you feel that you are very tired, no matter how much you
sleep, you may suffer from diabetes. If your body does not
have insulin, or the cells do not respond to it, the cells
do not receive the glucose they need. At that point, you
will start to feel very fatigued.

These are some very common signs of people suffering from
diabetes. If you even notice a few of these symptoms, visit
a doctor. It is better to be safe than sorry!

What Your Healthy Whole Body & a Well-Tuned Car Have In Common

By Deborah Lindholm

It's a common occurrence for us to use our body in order to
identify ourselves. We use labels such as tall, short, thin,
muscular, curvy, healthy, and unhealthy and so on. There are
very few people who are able to take that step outside of a
particular definition and consider our body as what it is in
reality - a blessed vehicle carrying us through times of
joy, troubles, victory and challenges.

Instead of defining it and thus letting the definition rule
the way you treat your body, because there really is more to
a body than size or shape, why not seize the opportunity to
take ultimate care of it? Treat it as the beautiful vehicle
it actually is.

There is a common metaphor often used when discussing the
human body and it just happens to be a car. Both being
vehicles we depend on to get us where we need to go,
properly taken care of they can both be counted on and
reliable in their own way.

How Do You Treat Your Car And How Do You Treat Your Body?

More often than not, many of us tend to treat our cars
better than our own bodies. Our cars get the best gas in the
tank, even if it's more expensive than regular gas.
Following this act of generosity towards our car, we proceed
to fueling our bodies with food void of any nutritional
value. We begin a ritual of washing our cars every week,
with the metaphor being a car spa but yet we rarely spend
time or money on any ritual of basic self care.

We ignore the knocks and pings the very loud signals our
body gives us when it needs something and yet the slightest
shimmy or gurgle from under the hood of our car sends us to
the auto mechanic for a diagnostic.

You might be thinking "but it's dangerous to ignore these
sounds from your car." This is true, squeaking brakes or a
grinding noise from the rear axle could cause an accident.
However, the sounds and signals your body gives you are just
as dangerous. We've all heard the horror stories about a
friend or family member who ignored the signs and then it
was too late.

Instead of continuing to follow this path, appreciate
whatever shape, form and situation your body is in. It has
taken you where you have needed to go, and so far hasn't let
you down. Embrace your healthy whole body as of right now,
because while you are much more than your body itself, you
just can't exist and experience life without it.

Think About Consider These Questions:

Your car will be unable to run or take you where you want to
go without putting in the right grade of fuel. Are you
running on empty? Using the best fuel? If you're not, begin
today to make small changes. Drink more water, replace empty
calories with nutrients. Feed your body well and it'll take
you far.

There's a blinking 'check engine' light on your dashboard,
trying to be noticed. We are talking about self care here.
Have you scheduled in some time for yourself, for checkups
and some personal down time? Taking a walk or hike with
family and friends, or a weekly date night with your
sweetheart - there are many options available for taking a
step away to enjoy the life you have been given, find the
balance to make it all happen, and first and foremost, start
paying attention to the signals your body is sending you.

It makes sense to take care of yourself in all the ways that
you know how and are able to. You can wait until your car
breaks down to get it repaired or you can choose regular
maintenance, following up right away when you notice a
rattle, a chug in the engine, wiper blades that don't clear
the windshield, any malfunction.

Last but not least, when you find the tread wearing thin on
your tires, you replace them right? Each of us needs to take
time out to evaluate the steady running of our lives, where
we are and where we want to be. It's normal for our needs to
change over time and ignoring these changing needs results
in us ignoring who we really are - and this is not good for
our health or our happiness.

So, next time you're at the gas station or washing your car
step back and remember that you wouldn't be able to do any
of those tasks if it weren't for the divine vehicle you're
residing in - your body. Take great care of it; it's the
only one you get.

More Thoughts on the Glycemic Index

In the last post, I reviewed the controlled trials on the effect of the glycemic index (GI) of carbohydrate foods on health. I concluded that there is no convincing evidence that a low GI diet is better for health than a high GI diet, and in fact the long-term trials suggest that a high GI diet may even be better for insulin sensitivity.

Despite the graphs I presented in the last post, for the "average" individual the GI of carbohydrate foods can affect the glucose and insulin response to carbohydrate foods somewhat, even in the context of an actual meal. If you compare two meals of very different GI, the low GI meal will cause less insulin secretion and cause less total blood glucose in the plasma over the course of the day (although the differences in blood glucose may not apply to all individuals).

But is that biologically significant? In other words, do those differences matter when it comes to health? I would argue probably not, and here's why: there's a difference between post-meal glucose and insulin surges and chronically elevated glucose and insulin. Chronically elevated insulin is a marker of metabolic dysfunction, while post-meal insulin surges are not (although glucose surges in excess of 140 mg/dL indicate glucose intolerance). Despite what you may hear from some sectors of the low-carbohydrate community, insulin surges do not necessarily lead to insulin resistance. Just ask a Kitavan. They get 69% of their 2,200 calories per day from high-glycemic starchy tubers and fruit (380 g carbohydrate), with not much fat to slow down digestion. Yet they have low fasting insulin, very little body fat and an undetectable incidence of diabetes, heart attack and stroke. That's despite a significant elderly population on the island.

Furthermore, in the 4-month GI intervention trial I mentioned last time, they measured something called glycated hemoglobin (HbA1c). HbA1c is a measure of the amount of blood glucose that has "stuck to" hemoglobin molecules in red blood cells. It's used to determine a person's average blood glucose concentration over the course of the past few weeks. The higher your HbA1c, the poorer your blood glucose control, the higher your likelihood of having diabetes, and the higher your cardiovascular risk. The low GI group had a statistically significant drop in their HbA1c value compared to the high GI group. But the difference was only 0.06%, a change that is biologically meaningless.

OK, let's take a step back. The goal of thinking about all this is to understand what's healthy, right? Let's take a look at how healthy cultures eat their carbohydrate foods. Cultures that rely heavily on carbohydrate generally fall into three categories: they eat cooked starchy tubers, they grind and cook their grains, or they rely on grains that become very soft when cooked. In the first category, we have Africans, South Americans, Polynesians and Melanesians (including the Kitavans). In the second, we have various Africans, Europeans (including the villagers of the Loetschental valley), Middle Easterners and South Americans. In the third category, we have Asians, Europeans (the oat-eating residents of the outer Hebrides) and South Americans (quinoa-eating Peruvians).

The pattern here is one of maximizing GI, not minimizing it. That's not because high GI foods are inherently superior, but because traditional processing techniques that maximize the digestibility of carbohydrate foods also tend to increase their GI. I believe healthy cultures around the world didn't care about the glycemic index of foods, they cared about digestibility and nutritional value.

The reason we grind grains is simple. Ground grains are digested more easily and completely (hence the higher GI).  Furthermore, ground grains are more effective than intact grains at breaking down their own phytic acid when soaked, particularly if they're allowed to ferment. This further increases their nutritional value.

The human digestive system is delicate. Cows can eat whole grass seeds and digest them using their giant four-compartment stomach that acts as a fermentation tank. Humans that eat intact grains end up donating them to the waste treatment plant. We just don't have the hardware to efficiently extract the nutrients from cooked whole rye berries, unless you're willing to chew each bite 47 times. Oats, quinoa, rice, beans and certain other starchy seeds are exceptions because they're softened sufficiently by cooking.

Grain consumption and grinding implements appear simultaneously in the archaeological record. Grinding has always been used to increase the digestibility of tough grains, even before the invention of agriculture when hunter-gatherers were gathering wild grains in the fertile crescent. Some archaeologists consider grinding implements one of the diagnostic features of a grain-based culture. Carbohydrate-based cultures have always prioritized digestibility and nutritional value over GI.

Finally, I'd like to emphasize that some people don't have a good relationship with carbohydrate. Diabetics and others with glucose intolerance should be very cautious with carbohydrate foods. The best way to know how you deal with carbohydrate is to get a blood glucose meter and use it after meals. For $70 or less, you can get a cheap meter and 50 test strips that will give you a very good idea of your glucose response to typical meals (as opposed to a glucose bomb at the doctor's office). Jenny Ruhl has a tutorial that explains the process. It's also useful to pay attention to how you feel and look with different amounts of carbohydrate in your diet.

Stretching - Why Its So Good

If you're searching for one of the more straightforward
weight loss and health tips that nearly anyone can do and
one that is exceptionally blissful too, why not have a go
at this? This weight loss plan involves an exercise that all
people do from time to time in the course of the day, but
never for sufficient duration for it to do us any good. So
what am I blustering on about?

Stretching!

Absolutely! Not a lot of people realize that the perfect
time of the day to perform this is first thing in the
morning. That's before getting out of bed! The moment
you awaken, instead of getting up straight away, spend a
minute or two pleasurably stretching your body.

By providing a good stretch to all of your muscles, you will
gain a particular fitness edge. Stretching is so
ridiculously easy to do and it totally sets you up for the
day ahead. Commence by stretching your legs as tightly as
you can. Enjoy a good yawn at the same time and stretch your
arms right up over your head. You need to be sitting up
straight while you do that. After that stretch your neck and
back. Really sense all of the muscles elongating as you do
it.

Afterwards, feeling revitalized, you can get out of your bed
and, just to cap it off, stretch your legs even more,
stretch up onto the balls of your feet, and a final parting
shot, steel yourself and stretch your whole body one more
time. One might ask what the advantages are of this exercise?

The answer is simple. Stretching just wakes up your muscles
from their extended period of immobility while you were in
the land of nod and gets them ready for much of the work
that they will need to do during the day. Stretching
naturally increases the capacity of your muscles to consume
some of the surplus calories with the best efficiency. It
also helps to ward off any injuries that might result from
doing any other elementary exercises by straining or pulling
a muscle.

Damage to muscles is less liable to occur when you do a few
pre-exercise strategies and stretch your muscles first. At
the end of the day this is something that is easy to do,
anyone can do it and exercising will never be so easy or
more enjoyable than a totally cool stretch and a yawn!

Core Strengthening Exercises: Love Your Back

Core stability and core strengthening exercises are a much
overlooked, but vital, part of a comprehensive workout
routine and back health maintenance.

Twist. Turn. Bend over. Sit all day. Get in and out of the
car. Carry those groceries. We put our back through all
kinds of stuff, and it never complains. Or does it? If we're
out of shape in our core muscles, our back will let us know
pretty quick. The core muscles support the lower back and
internal organs, and if we stop taking care of them, like
most of us have, we are in for some soreness and more and
more days of pain the longer we let it go on.

And our workout routines become ever more risky; we always
are on the edge of straining our back.

OK, then, what are some really good core strengthening
exercises to do?

1. Pilates. Get in with the girls and do Pilates! Now, for
some reason, Pilates has a sort of wimpy reputation, but I
know first hand that a good Pilates routine will kick some
serious behind! I've gotten a lot stronger core since I
incorporated Pilates-type exercises into my regular workout
routine.

2. The Farmer's Walk. This is really a whole body exercise,
but your core will work real hard, as will your back, legs,
arms and hands. Just go pick up two very heavy dumbbells,
and carry them over to the other side of the room and back
again. Maybe another time. Your core will work overtime to
keep you balanced and stable.

3. The Wood Chopper. Hold a medicine ball in both hands over
your head and off to one side. Then, as if you were chopping
wood, swing it down and over toward the opposite foot. Then
swing it back up along the same path. Do that several times,
and switch sides. Make sure you use your legs and hips to
help keep your back from bending too much.

4. Saxon Bends. These are tough. Take that ball again, or a
weight plate if you need more weight, and hold it over your
head. Now bend over to one side, without bending your back
from front to back. You're just going side to side. When
you've gone as far over as you can, head on over to the
other side. Back to center again is one.

You can incorporate these exercises in your regular workout.
Put 'em in the middle, use them as a warm up (they are great
for warming up and getting away from the treadmill), or do
them at the end. Or devote a whole workout just to core
strengthening exercises; your body will thank you!

Integrated Nutrition, Lifestyle and Health Database

Ricardo from the website Canibais e Reis has just released a fantastic resource for anyone who's interested in the relationship between nutrition, lifestyle and health. It's an excel spreadsheet that integrates information from several international sources, including:

• UN Food and Agriculture Organization Statistical Yearbook
• FAOSTAT food consumption database
• British Heart Foundation Health Statistics database
• World Health Organization Global Health Atlas

This database provides a wealth of information on 86 different countries, and even includes a macro feature that automatically plots variables. This is an empowering resource for those of us who like to do our own research and come to our own conclusions, and I thank Ricardo for his hard work.

You can read more about the database and download it here.

Avoid These 7 Time Wasters In The Gym

In case you hadn't noticed, it's nearly impossible to set
aside the time you need at the gym each day. It seems there
are always more "important" things to be doing. When you do
get into the gym, avoid these 7 time wasters.

1.Too much time in the gym - Cardio exercise should be a
portion of your time in the gym, not the bulk of it. It's
meant to compliment your resistance training and a proper
nutrition plan.

2. Stop stopping for too long! - You know if you're one of
these people. You see a friend walk in the gym who you
haven't seen in a while and suddenly your heart rate is too
high and you need to rest "for a little bit." Don't stop
every time you have a chance. It's not going to help you
reach your goals.

3. Plan, Plan, Plan. - If you walk into the gym with no idea
of what you're going to do, I can promise you there will be
a lot of time wasted. Figure out what you're going to do
before you even step foot into the gym.

4. Not having a backup plan - There is nothing more
frustrating then going to the gym with your plan in hand and
someone is already using the machine! Having a backup plan
ensures you spend more of your time in the gym exercising
and less time feeling frustrated. If someone is using the
chest machine, no big deal: Do push-ups instead.

5. Get intense! - Push yourself further than you thought you
could go. Physical gains don't happen when you're barely
pushing yourself. You need to be going to failure on almost
every exercise. Even if you're just building strength and
have no interest in bulk, you should still work to failure,
just at a higher level. Remember, bulk comes between 8 and
10 reps and strength comes when you're doing between 12 and
15.

6. No "cheat reps" - If you're like me, you've had a few
cheat reps when you're starting to run out of steam. It
happens and you don't want to beat yourself up over it.
But, you do need to realize it's not helping you. You're
almost better off just not doing those reps. Fewer reps
with perfect form is always better than more reps dong
incorrectly.

7. Not seeking the advice of a professional - If all the top
athletes have coaches and professional trainers, don't you
think you could use their advice? Having a trainer will help
you to get further along in your training then trying to do
it by yourself. He or she will help you to use proper form,
technique, rep ranges, tempo, rest intervals and exercise
combinations to maximize your results and minimize your
frustrations.

If you could only relate to 2 or 3 of these items, don't
just brush them aside thinking you're well beyond this
information. Take those 2 or 3 things and concentrate on
fixing them. It will give you more time away from the gym
and increase the quality of your workouts.

Product Review - Quit Smoking Today

The desire to stop smoking is more prevalent in recent
times, as the world is more more educated about the possible
repercussions of this unhealthy habit. On the other hand,
the process of smoking cessation can be so taxing and
difficult that it takes its toll on even the most
strong-minded of smokers. A number of smokers tend to
relapse after just a few tries, whereas other individuals
don't even take the trouble to try to quit smoking at all.

There are various products available that can help you fight
your smoking addiction, but some hardly work whilst others
have a lengthy list of side effects. As a result, most
individuals hardly seek help and eventually ditch any
efforts to quit smoking.

The ideal answer is Quit Smoking Today, a method devised by
Rob Mellor, a Neuro-Linguistic-Programming expert, which
pertains to a specific psychotherapy discipline that focuses
on nicotine addiction. In this article, we will give you
important information about the Quit Smoking Today approach
to help you make an informed decision in terms of your fight
against your smoking addiction.

This Quit Smoking Today program comes with an mp3 audio file
(38 minutes and 13 seconds in length). This technique offers
to allow you to quit smoking without enduring any nicotine
withdrawal symptoms. The author further maintains that more
than 90 percent of 5000 test subjects totally quit smoking
after trying the Quit Smoking Today method. In addition, he
states that the vast majority of test subjects were able to
discontinue smoking in as short as one month after listening
to his mp3 recording just once, and the majority didn't
relapse after more than six months.

The central idea of the mp3 is quite comparable to the
principles used in the practice of hypnosis. It helps the
individual to access the subconscious and alter his/her
perception of nicotine cravings and cigarettes.

The majority of reviews of Mellor's program have been widely
encouraging, with a good number of users swearing to its
success and reporting zero untoward experiences. The
isolated unfavorable response so far is that of certain
people objecting that this technique still lacks official
clinical research and testing. Nonetheless, more than any
formal testing, we respect the feedback of this program's
actual users, and currently, the feedback has been
exceptionally favorable.

This program is not a miracle product that provides a
shortcut solution to what would otherwise be a complicated
process. Nevertheless, we advise you to use this program and
see if it does what it claims to do. Seeing that the program
has generated favorable results for most smokers, there is
absolutely no reason why you will not gain some benefits
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It's Time to Let Go of The Glycemic Index

The glycemic index (GI) is a measure of how much an individual food elevates blood sugar when it's eaten. To measure it, investigators feed a person a food that contains a fixed amount of carbohydrate, and measure their blood glucose response over time. Then they determine the area under the glucose curve and compare it to a standard quickly digesting food such as white bread or pure glucose.

Each food must contain the same total amount of carbohydrate, so you might have to eat a big plate of carrots to compare with a slice of bread. You end up with a number that reflects the food's ability to elevate glucose when eaten in isolation. It typically depends on how quickly the carbohydrate is absorbed, with higher numbers usually resulting from faster absorption.

The GI is a standby of modern nutritional advice. It's easy to believe in because processed foods tend to have a higher glycemic index than minimally processed foods, high blood sugar is bad, and chronically high insulin is bad. But many people have criticized the concept, and rightly so.

Blood sugar responses to a carbohydrate-containing foods vary greatly from person to person. For example, I can eat a medium potato and a big slice of white bread (roughly 60 g carbohydrate) with nothing else and only see a modest spike in my blood sugar. I barely break 100 mg/dL and I'm back at fasting glucose levels within an hour and a half. You can see a graph of this experiment here. That's what happens when you have a well-functioning pancreas and insulin-sensitive tissues. Your body shunts glucose into the tissues almost as rapidly as it enters the bloodstream. Someone with impaired glucose tolerance might have gone up to 170 mg/dL for two and a half hours on the same meal.

The other factor is that foods aren't eaten in isolation. Fat, protein, acidity and other factors slow carbohydrate absorption in the context of a normal meal, to the point where the GI of the individual foods become much less pronounced.

It's time to put my money where my mouth is. Researchers have conducted a number of controlled trials comparing low-GI diets to high-GI diets. I've done an informal literature review to see what the overall findings are. I'm only interested in long-term studies-- 10 weeks or longer-- and I've excluded studies using subjects with metabolic disorders such as diabetes.

The question I'm asking with this review is, what are the health effects of a low-glycemic index diet on a healthy normal-weight or overweight person? I found a total of seven studies on PubMed in which investigators varied GI while keeping total carbohydrate about the same, for 10 weeks or longer. I'll present them out of chronological order because they flow better that way.

Study #1. Investigators put overweight women on a 12-week diet of either high-GI or low-GI foods with an equal amount of total carbohydrate. Both were unrestricted in calories. Body composition and total food intake were the same on both diets. The reason became apparent when they measured the subjects' glucose and insulin response to the high- and low-GI meals, and found that they were the same!

Study #2. Investigators divided 129 overweight young adults into four different diet groups for 12 weeks. Diet #1: high GI, high carbohydrate (60%). Diet #2: low GI, high carbohydrate. Diet #3: high GI, high-protein (28%). Diet #4: low GI, high protein. The high-protein diets were also a bit higher in fat. Although the differences were small and mostly not statistically significant, participants on diet #3 improved the most overall in my opinion. They lost the most weight, and had the greatest decrease in fasting insulin and calculated insulin resistance. Diet #2 came out modestly ahead of diet #1 on fat loss and fasting insulin.

Study #3. At 18 months, this is by far the longest trial. Investigators assigned 203 healthy Brazilian women to either a low-GI or high-GI energy-restricted diet. The difference in GI between the two diets was very large; the high-GI diet was double the low-GI diet. Weight loss was a meager 1/3 pound greater in the low-GI group, a difference that was not statistically significant at 18 months. Insulin resistance and fasting insulin decreased in the high-GI group but increased in the low-GI group, also not statistically significant.

Study #4. The FUNGENUT study. In this 12-week intervention, investigators divided 47 subjects with the metabolic syndrome into two diet groups. One was a high-glycemic, high-wheat group; the other was a low-glycemic, high-rye group. After 12 weeks, there was an improvement in the insulinogenic index (a marker of early insulin secretion in response to carbohydrate) in the rye group but not the wheat group. Glucose tolerance was essentially the same in both groups.

What makes this study unique is they went on to look at changes in gene expression in subcutaneous fat tissue before and after the diets. They found a decrease in the expression of stress and inflammation-related genes in the rye group, and an increase in stress and inflammation genes in the wheat group. They interpreted this as being the result of the different GIs of the two diets.

I have a different interpretation. I believe wheat is a uniquely unhealthy food, that promotes inflammation and general metabolic havoc over a long period of time. This probably relates at least in part to its gluten content, which is double that of rye. Dr. William Davis has had great success with his cardiac patients by counseling them to eliminate wheat. He agrees based on his clinical experience that wheat has uniquely damaging effects on the metabolism that other sources of starch do not have.

Study #5. This is the only study I've seen that has found a tangible benefit for glycemic index modification. Investigators divided 18 subjects with elevated cardiovascular disease risk markers into two diets differing in their GI, for 12 weeks. The low-glycemic group lost 4 kg (statistically significant), while the high-glycemic group lost 1.5 kg (not statistically significant).  In addition, the low-GI group ended up with lower 24-hour blood glucose measurements.  This study was a bit strange because of the fact that the high-GI group started off 14 kg heavier than the low-GI group, and the way the data are reported is difficult to understand.  Perhaps these limitations, along with the study's incongruence with other controlled trails, are what inspired the authors to describe it as a pilot study.

Study #6. 45 overweight females were divided between high-GI and low-GI diets for 10 weeks. The low-GI group lost a small amount more fat than the high-GI group, but the difference wasn't significant. The low-GI group also had a 10% drop in LDL cholesterol.

Study #7. This was the second-longest trial, at 4 months. 34 subjects with impaired glucose tolerance were divided into three diet groups. Diet #1: high-carbohydrate (60%), high-GI. Diet #2: high-carbohydrate, low-GI. Diet #3: "low-carbohydrate" (49%), "high-fat" (monounsaturated from olive and canola oil). The diet #1 group lost the most weight, followed by diet #2, while diet #3 gained weight. The differences were small but statistically significant. The insulin and triglyceride response to a test meal improved in diet group #1 but not #2. The insulin response also improved in group #3. The high-GI group came out looking pretty good. 

[Update 10/2011-- please see this post for a recent example of a 6 month controlled trial including 720 participants that tested the effect of glycemic index modification on body fatness and health markers-- it is consistent with the conclusion below]

Overall, these studies do not support the idea that lowering the glycemic index of carbohydrate foods is useful for weight loss, insulin or glucose control, or anything else besides complicating your life. 

Further reading:

The Fructose Index is the New Glycemic Index

How You Can Detox With A Raw Food Diet

By George B. Siba

We are continually inhaling residues from petrochemicals,
plastics and pesticides. At no time in the earth's history
has the average person had to live in a more polluted
environment. Along with the environmental toxins there are
toxins the body builds up internally.

The good news is, our body is always cleaning itself,
detoxifying is an constant part of our lives. Detoxification
is what our body does to purge the environmental and
chemical toxins from your body. The skin, lungs, liver,
kidneys and lymphatic system work together to remove these
poisons, as they build up. If this is not done on ongoing
bases toxins can disrupt every system in our body.

If your body does not get toxins out through its own
detoxification system you will get clogged with these
poisons, and it will affect every cell of our body. You will
start to notice a difference in your physical, mental and
emotional health.

Toxins can create such problems as lethargy, foggy thinking,
mood swings, and digestive problems. Raw foods assist the
digestive system in the process of taking away the dangerous
toxins from the cells of the body.

In an attempt to detoxify, our bowels, kidneys and liver can
get overloaded. Our channels of elimination can become
blocked. The western diet is often acid forming, and it just
contributes toward being toxic. To relieve the strains on
the kidneys and liver it is more important than ever to do
what you can to help with the detoxification process.

Most of the healing traditions except Western Medicine offer
body purification as a way to clean out the system so that
the body can heal without hindrances.

Raw food helps to detoxify the body by flushing out these
poisons. In addition to helping your bodies detoxify, raw
foods provide the body with nutrients it needs to feel your
best.

The raw food diet revolves around the consumption of all
natural, organic, unprocessed and uncooked fruits and
vegetables, nuts, seeds, sprouted grains, legumes, seaweeds,
dried fruit, freshly made juices, raw carob powder, cold
pressed olive oil and certain spices, seasonings and mineral
water. Nothing is heated above 116 degrees F because this
destroys the enzymes in the food that helps with digestion.


What to expect on a raw food diet.

The principle of the plan is to get rid of toxins and waste
from the body. You will look great and you may start to feel
great almost immediately. For many people during the first
weeks, when the process of detoxification starts, you are
likely to experience some negative detox reactions, such as
nausea, headache, fatigue, coated tongue, foul breath,
madness, etc. This is because your body is flushing out
toxins. You need to drink lots of water, get plenty of rest,
and don't eat cooked food or your detox will stop.

Sticking to a raw food diet is not difficult once you get
into it. You will feel so good that you will not want to go
back to the old way of eating.

Spring Time - Watch Those Allergies

Sneezing, stuffy head, runny nose, itchy eyes are all signs
of allergies. With Spring on it's way many are jumping to
get outdoors and have some fun. But many others are
dreading the annoying Spring time allergy symptoms that come
along with the great outdoors.

Some people think that they just tend to get Spring colds,
when instead it is actually allergies. Allergies have the
same symptoms of a cold. But, if the cold lingers or you
get them frequently chances are it is really allergies.
Your health care provider can help you determine whether it
is or not.

In the Spring pollen is the primary allergen to cause
problems. Pollen can be present as early as February
depending on your location. If you live in a hot and humid
area mold and fungus can play a big roll in allergies.

There is not much difference between a cold and an allergy.
The major difference is that a cold is caused by an actual
virus that you come into contact with. An allergy works a
little different, it is caused by exposure to the allergen.


Pollen is not the only bothersome allergen. Some are
allergic to other thinks such as; cedar, grasses, flowers,
chemicals and pesticides and even pet dander. No matter the
cause most of these allergens cause the same symptoms.

Now we have only talked about Spring allergies. There is a
whole group of allergens that cause a different reaction.
You could be allergic to something like insects, food,
detergents, soaps and medications. These symptoms can be
more troublesome. Hives, rashes and shock are all
possibilities.

If you are not sure what you are allergic to your medical
provider or specialist can perform a skin allergy test. It
is very simple. They introduce the most common culprits
into your bloodstream and watch for a reaction.

It is best to see your doctor while you are having the
troublesome symptoms. This makes it easier for them to
determine what is causing the allergy. It is not a good
idea to not treat Spring allergies, they can make you more
vulnerable to sinus and respiratory infections.

Emotional Eating - How To Overcome It

Eating is a part of life. Your body gets its nutrients from
food. Sometimes we can go overboard with our eating habits
and it can result in gaining weight. One issue with food is
emotional eating.

The problem of emotional eating may end with the scale but
it begins in the mind. Stress takes its toll on your life.
When your defenses are compromised your health takes a hit
and so do your emotions.

Everyone has good days and bad days. How we deal with the
bad ones brings emotional eating into play. You look for
comfort for your hurts. People who turn to food for comfort
find a coping mechanism that won’t judge them, hurt them or
tell them “no.” To complicate the issue, eating pleasurable
foods can stimulate the release of endorphins just like
exercise. So, after you eat, you feel better.

Emotional eaters use food to relieve stress. They hide
behind the food instead of seeking solutions to the
problems. This is not uncommon when the stressor is
something horrible such as physical abuse or a death.

But, how do you know you are using food in this way? The
first sign is obvious. You will gain weight if you eat too
much. In light of the weight gain, examine other areas of
your life:

Have you been under stress lately at work or at home? Has
anything traumatic happened in the last year? Are you
dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that
you are an emotional eater. You eat but you are not
necessarily hungry at the time. The foods that you choose
are what we term “comfort foods”:

High fat foods like French fries, fried foods. High carb
foods like macaroni and cheese, mashed potatoes. Sugary
foods like ice cream, donuts, cookies, cake.

There is help for emotional eaters. The first step is
recognizing that you have a problem. You’ll experience
feelings of helplessness and guilt. The guilt is over
potentially ruining your health and the helplessness
lies in the fact that you don’t see a way out.

Secondly, seek counseling. There are many types of
counselors out there that can meet your need. Emotional
eating has nothing to do with dieting or changing your
eating habits but gaining control over your emotions.

A counselor might suggest things like visualization,
practicing problem solving skills, relaxation techniques and
family support. Visualization helps you to see your problems
in a realistic way and not blown out of proportion. You will
also learn to see food as nutrition for the body and not an
emotional crutch.

Thirdly, your family can learn your triggers for stress and
be on the lookout for changes in your eating habits. They
can help you be aware of the foods you are eating, assist
you in making healthy food choices and exercise along with
you. Proper diet and exercise increases immunity, blood flow
and positive thinking. Yoga enhances the mind/body
connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress
will push food out of the equation. You’ll feel good about
finding solutions which will replace the dependence on food.

Five Easy Toning Exercises For Anywhere And Anytime

Exercise is an important part of our lives. Staying in shape
is one way to increase your life expectancy. Weight bearing
exercises are important also for increasing muscle mass and
bone density as you age.


Most of us have learned what to do when it comes to
exercising. The problem is where and when to get the job
done. With a busy lifestyle, making time for exercise is a
challenge.

Weight bearing exercises aren’t just for bodybuilders. As
you age, especially once you hit the age of forty, you begin
to lose muscle mass. For women especially, bone loss becomes
a problem. When the body is in need of calcium it can rob it
from your bones. Building muscle not only increases their
mass but your strength.

Here are five easy toning exercises that can be done
anywhere and whenever you have time. At home, at the office,
or on vacation, you can do these easy yet extremely
effective exercises.


1. The Bridge Butt Lift – Sounds like a plastic surgery
technique but it is an easy way to tone your buttocks. Lay
down with feet flat on the floor, legs shoulder width apart.
Place your hands, palm side down, on either side of your
body. Pushing with your feet, squeeze your gluteal muscles
and lift your butt off the floor. Hold the position for a
count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and
the quadriceps. If you aren’t sure of proper form, you can
use a chair. Stand with feet shoulder width apart and feet
firmly planted. Push your butt back as if you were preparing
to sit on a chair. Keep your abs tight and your upper body
straight. Once you reach chair level stop and hold the
position for a count of two to five and release. At the
lowest point, place all of your weight on your heels for
balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They
can be hard for people with knee problems. A reverse lunge
still tones the right muscle groups but with less pressure
on the knee. Stand with feet together and arms at your
sides. Take one leg and move it backwards until you are in
lunge position: front leg bent at a 90 degree angle and back
leg extended until you are on the ball of your foot. From
this position lower yourself down until the back knee almost
touches the floor. Hold for a count of two and return to
starting position.

4. Push ups – This is a classic toning exercise that works
all areas of the arms plus the chest muscles. If you aren’t
comfortable or strong enough to perform a push up on your
toes, lower your body to your knees. Be sure your arms are
tucked into the body and your back straight as you lower and
lift your body.

5. Superman Push ups – Take the normal push up position, then
run your hands forward as far as you can, like superman flying.
Pull your abs in tight and lower and lift your body as per the
normal push up. You will struggle to do many of them and you
will feel a burn in your abs like no crunches can ever give you!

These five exercise moves can be done whenever you have
time. The best thing about exercise is that its effects are
cumulative. Even five or ten minutes at a time will work to
your advantage.