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Three Easy Tips to Keeping the Weight Off

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Losing those stingy, unwanted pounds is one thing; keeping that weight off in a consistent manner is another altogether. Here are a few easy tips that will not only help keep those unwanted pounds from returning, but also enhance overall wellness and teach the body new healthy patterns of living.

1 – Drink water. LOTS of water.
Good hydration has always been a winning recipe for weight loss, as it not only moves essential vitamins and nutrients through the bloodstream but also flushes out harmful toxins connected with weight retention. In fact, a lack of water intake has been shown to lead to dehydration and allow fat deposits to actually increase. Eight glasses of water a day can do much to keep the fat off and keep energy levels up.

2 – Don’t eat late at night
It’s easy to get the munchies late at night. The problem is that late-night binging not only throws weight loss programs into utter chaos, it puts food in the system during sleep time when less energy is being expended¬¬––a proven recipe for weight gain. Get into a regular routine by eating healthy, low-cal meals throughout the day to make sure you have the energy you need, but cut off eating after 8 or 9 p.m. If nothing more, this habit will help control overall caloric intake.

3 – Walk more, drive less
It may be impossible for some, but take advantage of any chance to walk whenever possible. Maintaining weight loss is always about burning as many calories as possible, and walking is a fun, easy way to make that happen. Even a few minutes of brisk walking every day will do much to speed up your metabolism and burn calories, especially after meals. Take the stairs, park a few extra yards away from the store, or plan an after-dinner stroll every night.

Filed Under: Breathwork Groups, Resources, Teachers

To Milk Or Not To Milk

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It is the stuff of legend that drinking milk makes for whiter teeth, stronger bones, and enough calcium to keep cancer and osteoporosis at bay. Milk has long served as the poster child of good clean living (in fact they still toast with the stuff as the drink of champions at the Indianapolis 500 every year). But if milk is the “end all, be all” of calcium sources, what do those who are lactose-intolerant take to ensure themselves of the same white teeth and strong bones that their dairy-scarfing counterparts enjoy? And what about the overall cons to eating too much dairy in the first place, which include ingesting high levels of cholesterol and increased saturated fat?
The fact is that dairy products, while still an excellent source, are not the only source of calcium. There are an abundance of alternative foods out there that not only provide the recommended daily allowances of calcium and other healthy nutrients, they even provide more, and in healthier forms.
Leafy greens such as collards, broccoli, kale, spinach, and bok choy are rich in calcium, and come with healthy amounts of vitamin K. Other sources of calcium such as peas, black beans, and baked beans also include high levels of fiber, which is a necessary agent for good digestive health. A wide variety of fish and shellfish have high amounts of calcium, and for the vegetarian crowd, soy products such as soy milk and tofu are popular and also provide a healthy amount of protein.
Fruits and nuts can also work well for those looking for a non-dairy source of calcium. Raw figs and apricots, almonds, walnuts, and even sesame seeds fit in well with any diet, and practically any dish. Of course most daily multi-vitamins and other nutritional supplements also come with the recommended daily allotment of calcium.

Filed Under: Alternative Practices, Health, Resources Tagged With: Dairy Products, Lactose intolerance, Soy milk

Breathe Better, Quit Smoking

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Breathwork practitioners alter and control their breathing to reach a deep state of meditation. Smokers may find that even normal breathing is difficult, and deep breathing exercises may be more painful than relaxing. It’s hard to practice breathwork when you can’t even breathe regularly and normally. Want to breathe better? Quit smoking!

Easier said than done, of course. Smoking is addictive, and cigarettes are filled with damaging, cancer-causing chemicals. Even quitting smoking can feel like a lose-lose scenario; not only are smokers forced to give up something they truly enjoy, but there is a lot of fear that kicking the habit will lead directly to weight gain. No one wants to kick one bad habit only to pick up another, like overeating.

Electronic cigarettes provide a clean, safe alternative to ordinary cigarette smoking. Rather than inhaling cancer-causing chemicals and lung-damaging tobacco, electric cigarette smokers puff on a small amount of nicotine and water vapor. The nicotine provides the chemical that smokers are addicted to, the water vapor creates a wispy, smoke like effect. Because electronic cigarettes look and feel like real cigarettes, smokers will still enjoy the motion and the action of puffing away. Often, cigarettes are used to keep hands occupied, and many smokers find that they are addicted to the movement of smoking as much as the cigarettes themselves.

Breathwork is a lot easier practitioners who can actually breathe. In breathwork, it’s necessary to control the pace and flow of breath to achieve a deep, meditative state. For some smokers, even drawing a single deep breath creates coughing and pain—side effects that make it difficult, if not impossible, to achieve the meditative state that breathwork is meant to produce. Turn the page on cigarette smoking, and start quitting today to breathe better tomorrow.

Filed Under: Alternative Practices, Breathwork Groups, Health, Resources Tagged With: Breathing, Cigarette, Electronic cigarette, Health, Nicotine, Smoking cessation, Tobacco smoking, Water vapor

It takes more than a good scent to be therapeutic

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Other forms of therapy find a place between these two extremes, carrying both physical and emotional/spiritual benefits. One such example is aromatherapy.

Aromatherapy, in its truest, best form, comes from nature itself, usually from the very essence of plant oils. Generations have espoused the healing and curative aspects of aromatherapy, as the pungent and pervading odors of these essences enter the body and, depending on the oil, do much to promote the ongoing health of body, mind, and spirit.

Along with essential oils, aromatherapy embraces the use of other natural ingredients from a variety of sources. Along with minerals such as sea salt and natural sugars which serve as excellent exfoliates, some cultures have perfected the use of the land itself – in the form of mud and clay – as ways for the body to not only cleanse itself through the abrasive cleansing nature of the dirt, but through the very aroma of the land, with the minerals and nutrients it holds.

On the flipside, there are many products on the market that claim to be true agents of aromatherapy, yet carry very little, if any, natural essence of any kind. As a general rule, products that carry any kind of chemical of artificial ingredients intended to mimic the effects of natural essences are not considered true agents of aromatherapy. It takes more than simply “smelling good” to call itself therapy. Always look to the ingredients to ensure the product you buy can deliver on its promises.

People tend to seek out relaxing and stimulating therapy in variety of ways. Some enjoy the soothing calm that comes with a good body massage or something as simple as a foot rub – a simple form of therapy that enlivens the senses and promotes good feelings. Other kinds of therapy venture deeper then the physical, through awareness techniques, meditation, and through the work of professional therapists who deal directly with the emotional and sometimes spiritual aspects of wellness and healing.Other forms of therapy find a place between these two extremes, carrying both physical and emotional/spiritual benefits. One such example is aromatherapy. Aromatherapy, in its truest, best form, comes from nature itself, usually from the very essence of plant oils. Generations have espoused the healing and curative aspects of aromatherapy, as the pungent and pervading odors of these essences enter the body and, depending on the oil, do much to promote the ongoing health of body, mind, and spirit.Along with essential oils, aromatherapy embraces the use of other natural ingredients from a variety of sources. Along with minerals such as sea salt and natural sugars which serve as excellent exfoliates, some cultures have perfected the use of the land itself – in the form of mud and clay – as ways for the body to not only cleanse itself through the abrasive cleansing nature of the dirt, but through the very aroma of the land, with the minerals and nutrients it holds.On the flipside, there are many products on the market that claim to be true agents of aromatherapy, yet carry very little, if any, natural essence of any kind. As a general rule, products that carry any kind of chemical of artificial ingredients intended to mimic the effects of natural essences are not considered true agents of aromatherapy. It takes more than simply “smelling good” to call itself therapy. Always look to the ingredients to ensure the product you buy can deliver on its promises.

Filed Under: Alternative Practices, Health, Resources, Techniques Tagged With: Alternative, Aromatherapy, Essential oil, Massage

Real Men Eat Raw Eggs

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But there are some who would say that cooking an egg is the worse possible thing one can do. It would be heresy, they would state, to ruin something widely consider to be a literal “super food.” Placing heat on the egg divests the egg of its base nutritional superpower, and thereby can actually be made bad for human consumption. This argument is based on the way human beings consume protein, of which eggs have a plentitude. Scientific research has supported the notion, to a certain extent, that humans digest meat and animal products (e.g. eggs) more efficiently in their natural raw state. Cooking, as it were, changes the literal chemistry of the egg and can produce mutations in its molecular structure, as well as unwelcome protein links that have been linked to a number of health related disturbances. Translation–cooking an egg destroys its “perfect food” reputation and creates a toxic mess compared to the perfectly pure source of protein, vitamins, and minerals found in a raw egg.

Yet raw eggs, as any raw meat or animal products, do carry a risk of spreading salmonella bacterium, which can have extremely adverse effects on humans. Diarrhea, extreme abdominal pain, and nausea are but a few of the symptoms this bacterium causes. However, research has shown that salmonella has little to no effect on healthy people, made healthier, perhaps, by eating raw eggs. Which begs the question, which came first?

There are very few foods in the world as wholesome, and yet as simple, as the egg. Whether it be from a chicken, a quail, or something as elusive as the ostrich egg (impossible to flip with a normal spatula), eggs are a self-encased, wholesome source of protein and one of the few foods on earth that carries natural vitamin D. Scrambled, poached, sunny-side up, even hard-boiled–there are as many ways to enjoy the egg as there are delicious meals that include them as an ingredient. But there are some who would say that cooking an egg is the worse possible thing one can do. It would be heresy, they would state, to ruin something widely consider to be a literal “super food.” Placing heat on the egg divests the egg of its base nutritional superpower, and thereby can actually be made bad for human consumption. This argument is based on the way human beings consume protein, of which eggs have a plentitude. Scientific research has supported the notion, to a certain extent, that humans digest meat and animal products (e.g. eggs) more efficiently in their natural raw state. Cooking, as it were, changes the literal chemistry of the egg and can produce mutations in its molecular structure, as well as unwelcome protein links that have been linked to a number of health related disturbances. Translation–cooking an egg destroys its “perfect food” reputation and creates a toxic mess compared to the perfectly pure source of protein, vitamins, and minerals found in a raw egg. Yet raw eggs, as any raw meat or animal products, do carry a risk of spreading salmonella bacterium, which can have extremely adverse effects on humans. Diarrhea, extreme abdominal pain, and nausea are but a few of the symptoms this bacterium causes. However, research has shown that salmonella has little to no effect on healthy people, made healthier, perhaps, by eating raw eggs. Which begs the question, which came first?

Filed Under: Alternative Practices, General Discussion, Health, Resources Tagged With: Eggs, Food and Related Products, Protein

The Fishy Facts on Vitamin E

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Those who spend a lot of time in the sun experience a wide variety of after-effects. Some need only a short amount of time to tan golden brown, while other more fair-skinned people need only a few minutes to turn as red as a tomato, and endure days of pain and misery watching their skin peel like, well, a tomato.
That kind of skin trauma in one way or the other is an obvious side effect of a prolonged sunny day outdoors. But while the rays do get their fair share of bad press, the Vitamin D that comes from sunshine is not only good for health, but essential for helping the body absorb calcium, enhance bone growth and strength, reduce the onset of arthritis, and bolster the immune system.
Interestingly enough, vitamin D is found naturally in but a few foods, meaning most people must get their recommended allotment through supplements and vitamins. In areas of the world where sunlight is at a premium during certain times of the year, notably polar regions, residents must be diligent in assuring themselves that they get enough Vitamin D. Cod liver oil, for example, has served as a natural, if albeit nasty tasting supplement that has served as a dietary mainstay for generations of polar denizens. For years it was nearly impossible to ingest this fishy syrup without having to tolerate the rancid fishy taste and bad odor. Now, cod liver oil can be taken in capsule form (although there may be a mild fishy aftertaste). And those who like theirs in liquid form easily can find a flavored version that tempers the pungent taste to a bearable level.
In addition to Vitamin D, cod liver oil carries a high level of Vitamin A, which can be both good news and bad news. Vitamin A is abundantly present in the foods people eat every day, including fruits, dairy products such as eggs and milk, and vegetables such as carrots, spinach, and potatoes. That means that taking cod liver oil most likely will result in an overabundance of vitamin A, which can then accumulate in body fat and can cause body cells to swell with fluid. However, these effects can be reduced through other vitamins and minerals such as vitamin E, zinc, and calcium.

Filed Under: Alternative Practices, Health, Herbal Medicine, Resources Tagged With: Cod liver oil, Health, Nutrients, Vitamin D

Exercising the Mind

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It’s easy to associate good health and well being as essential elements of physical well being. After all, one needs to take care of the body to “feel” good, whether that be through consistent strengthening and conditioning, good personal hygiene, or promoting healthy nutrition through a thoughtful, balanced diet. While these things are important, even critical ingredients to building a happy healthy life, there is much more to consider.
The brain, for example, is the command center of the body, and even the most ripped body can’t function correctly if the mind is overloaded or too cluttered to focus and deliver. Just as important as eating right and exercising, it is vitally important to take time every day and care for the mental aspects of the body, and it can be as simple as taking a well-placed “time out” during the day.
For those who spend an inordinate amount of time at their desk in front of the computer, it doesn’t take long for that glassy-eyed stare at the screen to set in. In a world where we are constantly bombarded with a barrage of media – pictures, video, sounds, colors, noise – it can be easy to let sensory overload shut mental acuity down completely. Therefore it is important to take moments throughout the day and meditate and clear the mind.
One meditative exercise called Centering is a simple and fast way to refresh and enliven brainpower, and is an easy thing to do at the office. Find a spot to sit quietly and focus solely on the awareness of inner self. Block out work, distractions, and anything else that causes stress or undue discomfort. By focusing on the self, the “center,” one can be aware only of the present moment and relax the mind. The result is a restored sense of perspective and a clearer intellect which with to work.
Simple meditative exercises like Centering will not only restore and rejuvenate the mind, they will dial down stress and provide moments of much needed relaxation throughout the day.

Filed Under: Health, Herbal Medicine, Resources Tagged With: Mental health, Nutrition, Physical exercise

Give Me Some Skin

It used to be considered gauche to eat the skin from fruits and vegetables, as it was widely thought of as an unnecessary if not bitter-tasting obstacle that only got in the way of getting to the tastier, suppler insides. But in many cases, time has shown that the skin of many fruits and vegetables actually hold as much if not more nutritional value than the stuff it protects, and can in many cases actually add to the taste of the food.
For example, potato skin not only holds many healthy nutrients and preserves the healthy aspects of the potato itself, but it is also very rich in fiber. Potoato skin is also a great source of vitamin C and vitamin B6, iron, and protein, and contains phytonutrients, which are organic parts of plants known to promote wellness and a natural source of antioxidants.
On the fruitier side of things, apple skin also carries high levels of antioxidants and protects the fruit from oxidation and discoloring too quickly. However it is always good to wash apples and other tree fruits before eating as these fruits are exposed to pesticides and other chemicals.
But wait, there’s more. The skin from eggplant contains ample amounts of fiber and potassium, a necessary nutrient for humans and one that prevents muscle cramps. Eating a cucumber with its skin has been know to decrease wrinkles, and the kiwi, with its fuzzy brown covering, carries a high amount of antioxidants and flavanoids, which bring anti-inflammatory benefits.
Eating the seeds of plants, vegetables and fruits also can be beneficial to one’s health. One glance into just about any baseball dugout will find traditional bags of sunflower seeds with copious amounts of shells scattered on the ground. While it remains to be seen whether or not sunflower seeds can help raise a batting average, they can serve as an excellent source of polyunsaturated oil, vitamin E, and vitamin B1. Sesame seeds, along with flax and pumpkin seeds, also serve as excellent dietary agents and have been known to aid in the fight against heart disease and high cholesterol.

Filed Under: General Discussion, Health, Resources Tagged With: Heart disease, Nutrients, Nutrition, Vegetable