Get Rid of High Blood Pressure

Many people suffer from prehypertension, which is elevated blood pressure that usually turns into high blood pressure.

High blood pressure affects millions of people in America today, putting them at risk of heart disease, stroke, kidney failure and more.

The best treatment for prehypertension is following a good diet and getting sufficient exercise.

Walking is a great form of exercise for prehypertension.

Individuals that were part of an independent study walked continuously on a treadmill for 40 minutes on one day.

The next day they walked for 10 minutes each four different times over a period of 3.5 hours.

The result of this walking was their systolic blood pressure dropping approximately 5.5 mmHg, which is enough of a drop to make a significant difference in their being at risk of heart disease and stroke.

The moral of the story is even a few short walks each day can make a difference.

Fit it into Your Schedule

Walking is a sport or activity that is very enjoyable for most people, even those that don’t consider themselves as active.

The main reason why most people don’t get in enough walking is their schedule.

They don’t feel they have time to take long walks.

The good news is that a short 10 minute walk once or twice a day can make a substantial difference in their blood pressure.

Consider walking to your favorite restaurant on your lunch hour.

The ten minutes you’ll spend walking is ten minutes you would have used up getting to your car and then parking it by the restaurant and you’ll feel so much better!

So, whether you can fit long walks into your schedule or only have time for a couple short walks, make the most of them.

Grab your water bottle, put the lease on your dog and away you go towards lower and healthier blood pressure.

Walking is a pastime that more and more people are choosing and they’re choosing it for a variety of reasons.

Not only is it relaxing, great for the body and fun, but it also has many health benefits – more than we’re even aware of.

Recent studies indicate that people that spend more time walk have less problems with high blood pressure.

A study that was in the Journal of Hypertension states that even taking a short but brisk walk for 10 minutes can lower your blood pressure for up to 11 hours.

Taking a 45-minute walk will keep the blood pressure down for seven hours.

Imagine the great impact walking would have on your blood pressure if you took to 45 minute walks per day!

Eat Healthy with Organic Foods

When you go to the grocery store or supermarket to buy fruits or vegetables, do you pick just any produce or are you
particular about getting organic foods?

There is a difference between the two and, after our discussion, you may decide that organic foods are the way to go.

Let’s take a look at the benefits of buying organic produce.

While both types of produce may look the same, organic foods must be able to meet specific standards of production,
including specific growing and processing conditions that are unique to foods that can be labeled “organic”.

For crop foods, the organic foods can’t be grown using any chemical pesticides, non-organic fertilizer, human waste fertilizer or sludge from sewage.

They also cannot be processed using ionizing radiation—a process that kills bacteria but that some people believe is unsafe.

Finally, the food can’t be genetically altered.

At one point, organic foods were grown on small farms, particularly those that were family-owned and operated.

In today’s time, however, organic foods are grown on larger farms and are more readily available in most supermarkets, co-ops and health food stores.

In the US, parts of Europe and Japan, the production of organic foods is currently federally regulated and in other countries, specific organic certification is required before these foods can be sold.

Organic foods can include fresh vegetables and fruits, which are not processed and come directly from the growers through farmer’s markets, supermarkets and roadside stands.

Many of these products are only available during certain times of the year.

One can also get organic eggs, dairy products and meat in their fresh and unprocessed forms.

Organic eggs are generally provided by free-range chickens and not from those kept in cages in large, egg factories.

Organic meats must not come from animals that have been treated with any growth hormones, steroids or antibiotics.

Processed organic foods can be found in the organic food section of the supermarket but often are more expensive than their conventional food counterparts.

Processed organic foods can include canned products, frozen produce, prepared items and even snack foods.

In truth, processed organic foods need only contain a certain percentage of organic ingredients.

In Australia, for example, a food can be labelled “organic” if it contains at least 95% organic ingredients. In other countries, however, the percentage can be less than that.

Even so, those non-organic ingredients must be free of artificial food additives and no aspect of the food can be processed using chemical ripening techniques, genetic modification or irradiation.

In some cases, the organic food must be made using energy-saving techniques and packaged in recyclable or biodegradable materials.

It’s not always easy to identify whether or not your food is truly organic.

Sometimes, you need to buy directly from an organic grower in order to be certain the food is organic.

More recently, however, foods that are organic can be identified by governmental labeling, stating that the food is “certified organic”.

Because of the safety and wholesomeness of organic foods, you may wish to do you and your family a favor by buying only organic products.

The food tastes excellent and you can be assured you’re getting a product that won’t be harmful to you.

Facial Massage

The oldest known Facial massage in human history dates back to the third century B.C. where it was written about in an ancient Chinese medical text.

Scientists have discovered many subsequent ancient medical records in archeological digs conducted in Greece, Persia, Japan and India.

All these early-day writings have one thing in common; their Facial massages were described in vivid details but always as part and parcel of total body massage therapies in which specific pressure points on areas of the face and neck were depressed sufficiently to loosen obstructions in the flow of the vital energy which is also known as gi.

The standalone Facial massage of the recent Western world was popularized in the twentieth century Europe before it was inducted into the North American world of cosmetic and beauty treatments.

As a result, Facial massage came to be regarded as the job for estheticians, cosmetologists and makeup artists rather than massage therapists.

In the cosmetic and beauty arena, the Facial massage is administered with the intent to slow down the natural aging process and to attain younger, healthier and more vibrant looking and feeling facial skin.

However, Facial massage also has therapeutic benefits as it can relieve and mitigate stress, migraine headaches, premenstrual syndromes (PMS) as well as sinus congestion.

In spite of their growing demand as entire massage sessions of their own, Facial massages are not precluded from total body massage treatments.

Needless to say, Facial massage treatments which are performed the entire session are much more comprehensive and include many elements which are not included in Facial massages that are part of full body treatments.

In both instances, though, gentle yet stimulating upward strokes are used in circular or semi-circular gliding movements.

A typical and basic Facial massage will include the following procedure and usually in that same specific order:

* With the client comfortably reclining on his or her back on a treatment table and the professional seated closely to the client’s head, the face is thoroughly cleanses and wiped dry.

* A lubricant such as a cream, a lotion or oil is applied to the entire face and neck area. The Facial massage will begin with repetitive rounded movements and will include every part of the face as well as the neck, ears and scalp. Crucial pressure points will also be stimulated in the process.

* The face, neck and ears are cleansed of the lubricant used for the massage and a facial moisturizer is applies.

Facial massages may also include the removal of facial hair as well as the removal of blackheads and whiteheads which will necessitate a moist steam treatment.

These three elements will be included right after the massage session and before the application of the moisturizer.

In addition, the entire process may be culminated with the application of full or partial makeup and sometimes even a hairdo.

The benefits of the Western style Facial massage are:
* Improvement of the facial skin and its muscle tone.
* Relaxation of the facial and eye muscles.
* Alleviation from tension headaches and general facial pain.
* Relief from stress and anxiety.
* The overall release of stress from the body and mind.

Facial massages are part of full body treatments in Eastern therapies where pressure is applied to points on the face which correspond to various internal organs such as the stomach, the liver and the gall bladder.

With such different techniques, it is not surprising therefore, that the benefits of the Eastern Facial massages are very different from those of the West:

* The stimulation of meridian points on the face.
* Relief from eyestrain and neck tension.
* Correction of liver and fall bladder imbalances.
* Recovery from nervous disorders of the stomach.
* Release from premenstrual water retention.

Facial massages, Eastern or Western, are not recommended under the following circumstances:

* While clients are wearing contact lenses.
* Open sores, boils, cuts or recent scar tissues in the face or neck areas.
* Inflamed, infected or bruised skin of the face and neck.
* Acne, psoriases or eczema, all of which can be worsened by the treatment.

Facial massages are most often performed with bare hands that are lightly lubricated by oils or lotions to help them glide more smoothly over delicate facial skin.

However, there are some mechanical devices that may also be used instead of the hands or in addition to them.

Best of all, in my opinion, Facial massages can very easily and effectively be self administered just about any time and anywhere, and there are countless resources on the Internet that will instruct interested persons how to master the art.

10 Ways To Get More Fiber In Your Diet

We’ve all heard how important fiber is to a healthy diet, but if you’re looking to find ways to get more of it in yours then look no further.

Here are 10 great ways to increase your fiber intake.

1. Always Choose Whole Grains
The problem with refined grains is they’ve been so processed they have lost the majority of their nutrients and value. Always choose the whole grains. That means brown rice, oatmeal, wheat berries, barley, quinoa, buckwheat, amaranth, farro, millet, Bulgar wheat, and freekeh. The reason they are more nutritious is that they’re still intact and unprocessed.

2. Get Fruity
Two apples a day is a great way to score 8g of fiber a day, but you can mix it up and choose whatever fruits you like the most. The best fiber sources, though, aside from apples are bananas, pears, and strawberries (a cup).

3. Vegetables
In our bid to eat plenty of fruit, we often forget that we need lots of vegetables, too, but vegetables are an excellent source of fiber. You can enjoy them at breakfast, as snacks, and as a side dish with dinner. Sweet potatoes, broccoli, and carrots are some of the greatest sources, but two cups of spinach could serve as the basis for a great salad to throw in more vegetables (and even some beans). Don’t try to cram your daily vegetable intake into one meal, space them throughout your day.

4. Chia Seeds
Chia seeds are a fantastic source of fiber and they are incredibly versatile, too. Just one ounce contains 11g of fiber and they are packed with nutrients and antioxidants as well. They’re great for the health of your stomach and turn to gel in water. You can sprinkle them in your cereal or add them to your smoothies.

5. Beans
Of all the plant-based foods, beans are one of the most fibrous. Of course, you also get the benefit of protein while you’re at it. You can enjoy them as a side dish; throw them in soup, stews, and more. In just one cup of black beans, you will get 15g of fiber – wow. Just a quarter cup of chickpeas (or kidney beans) is good for an extra 5g of fiber, too, and both are delicious in salads.

6. The Avocado
This healthy fat is also particularly fibrous – so fibrous that it contains 5g in just one half!

7. Berries
Nature’s candy is the answer to almost every diet conundrum you’re faced with and that includes fiber! One cup (of blackberries or raspberries) is equal to 8g of fiber and at half the count, you have strawberries and blueberries. You can eat them on their own or enjoy in your cereal, with yogurt, or in a smoothie with those chia seeds.

8. Skins On
If you are guilty of peeling the skins from your fruits and vegetables, you can stop right now! The peels and skins are where the majority of the fiber count is, so provided you wash your produce well you can safely enjoy the skins.

9. Supplement
The healthiest way to get your fiber is from the food you eat, but if your intake is particularly low, you may want to consider a supplement. There are plenty available, though options like Glucomannan, Guar, and Psyllium are considered the most effective.

10. Have Cereal For Breakfast
That doesn’t mean a sugary breakfast cereal, though, find an unsweetened, whole grain cereal that you enjoy and run with it. You can jazz it up with chunks of fruit. The ideal fiber count you are looking for is 4g per serving. Bran flakes are always a great choice.

Why is Your Blood Pressure so Important

What is blood pressure?

Blood pressure is the force of your blood against your artery walls. When you have your blood pressure checked the reading has two numbers; one on top and one on bottom.

The top number is your systolic pressure. This is the force of your blood in your arteries when your heart beats. The bottom number is your diastolic pressure. This is the force of your blood in your arteries when your heart relaxes in-between beats.

Normal blood pressure would be a reading of 120/80 or lower. High blood pressure would be a reading of 140/90 or higher. If you have high blood pressure you are at a greater risk of a stroke or heart and kidney disease.

Many things can cause high blood pressure including physical inactivity, tobacco and alcohol use, stress and your diet. These are only a few things. Certain medical conditions and medications can also cause high blood pressure.

High blood pressure can cause your body to have certain effects. For instance, it can cause a stroke. The high pressure can cause a weakened blood vessel to break causing it to bleed into the brain; thus leaving you with a stroke.

High blood pressure can also sometimes cause your blood vessels in your eyes to bleed or burst. If this happens your vision will be blurred or impaired and might even result in blindness. Another reason it is best to keep control on your blood pressure.

Along with a stroke or kidney disease, high blood pressure can also cause a heart attack. Your arteries are what bring blood carrying oxygen to your heart muscle. If your heart is not getting enough oxygen you will experience chest pain. If the blood flow is blocked as well you will experience a heart attack.

Congestive Heart Failure is very common among people with high blood pressure. This is a very serious condition where your heart cannot pump enough blood to supply the needs of your body. It is never too late to start taking control of your health starting with your blood pressure.

Anyone can develop high blood pressure, even children. It is more common for African Americans to develop it. Many Americans will develop high blood pressure as they age but that doesn’t mean it is healthy.

Obesity plays a role in high blood pressure. If you are over weight you are at a higher risk of having high blood pressure as well as a stroke or heart disease. Try to lose at least ten pounds and this will help lower your blood pressure significantly.

Eating a healthy diet is a great way to lower or control your blood pressure. Limit your intake of salt and sodium and introduce more fresh fruits and vegetables into your diet. Once you establish your healthy diet you will have less worry of developing high blood pressure.

You should always have your blood pressure checked at your regular doctor visits. If you have high blood pressure and are concerned you can easily monitor from home. If you do this you want to have your doctor look at your home monitoring device to help ensure it is effective and you are operating it correctly.

Keep track of your blood pressure readings so you can see what is helping and what isn’t. Sometimes regular lifestyle changes alone won’t help as much as they would combined with blood pressure medication. Your doctor will be able to tell you what the best option for your needs would be.

5 Natural Ways to Alleviate Tension

How we live our lives today is so much different than 20 or 30 years ago.

Even though we’re technologically advanced, we’ve also been carrying the burden of being alert and ready 24/7.

We have everything at our fingertips.

You open your laptop or smartphone and the whole world is at your disposal.

Unfortunately, it’s a 2-way street which means that just like you can get in touch with anyone at anytime, they can also find you wherever you are and whenever they please.

This is why nearly 80% of all doctor visits are stress-related.

While some stress response is good for you, having it on all the time leads to major physical, psychological and emotional problems.

Medical experts are calling it chronic stress syndrome with the following symptoms:
• Heart diseases
• Diabetes
• Obesity
• Digestive problems
• Autoimmune diseases
• High blood pressure
• Depression/anxiety
• Sleep disorders
• Tension headaches
• Arthritis

Let’s face it, we all suffer from one, or a combination, of these symptoms.

And since stress doesn’t look like it’s going anywhere soon, it’s up to us to learn some ways to manage and lower stress levels.

Here are 5 natural ways to alleviate tension and stress:

1. Eat right.
Foods high in magnesium, calcium, vitamin B-12, fiber and omega-3 fatty acids all help uplift the mood, protect the heart and boost brain power. Try to avoid foods rich in processed sugars and fats, too much caffeine and alcohol which all increase anxiety, fatigue and inflammations.

2. Exercise.
Getting regular exercise is a natural stress-buster because your body releases endorphins; feel-good hormones in the brain which lift your mood as well as act as natural pain killers. Your blood sugar levels and metabolism are boosted, helping you eat less and burn more calories at the same time. Exercise also regulates your sleep cycle, what experts refer to as your circadian rhythm, so you get quality sleep and wake up early, energized and ready to start the day.
Want to double the benefits? Exercise outdoors, preferably where you are surrounded by nature. Studies have proven that getting direct sunshine stimulates the release of endorphins, the feel-good chemicals. Add to that the soothing effect nature has on you, and your mood is sure to soar, squashing with its levels of cortisol, the stress hormone.

3. Meditate.
Meditation has been used for centuries as a way to calm the nerves and become in tune with your inner self. And the best part is that it can be done anywhere and at any time. Pick a quiet corner in your home, sit in a comfortable chair and focus your attention on your breathing for 5 – 10 minutes. You can also practice mindfulness which means being present in the moment. To enhance your meditation, you can light up some scented candles, essential oils or listen to soft music or nature sounds.

4. Be more social.
Spend time with friends and family because it’s nice to feel connected to those who know and love you. That sense of belonging relieves tension while increasing self-confidence. Volunteering is also a great way to lower stress. When you become part of something bigger than yourself, it changes your perspective.

5. Find a hobby.
Doing something you enjoy means you’re disconnecting from social media, slowing down and using your senses to take in everything in the present moment. Plus, you’ll have something to show and be proud of. It’s a great confidence booster, whether you like reading, painting, knitting, or race-car driving.

Stress is an integral part of our lives which, if left unmanaged, can lead to serious health problems.

Luckily, with some patience and a few simple lifestyle changes, you can lead a happy, well-balanced life and enjoy all it has to offer.

Beginning Your Fitness Walking Program

Walking is one of the most popular forms of physical fitness.

More people than ever before are now walking.

Walking provides us with many benefits including great exercise, savings on fuel, less highway congestion, less pollution and a great way to lose weight.

If you’re just starting your walking fitness program, there are certain tips you may want to keep in mind so you’ll be off on the right track.

Start off Slow

One of the biggest mistakes many beginners make with walking is that they try to do too much too soon.

They attempt to walk more miles than they’re conditioned for and are often dressed inappropriately for the activity and the weather.

The result is usually sore and painful feet and total exhaustion, which often discourages them from walking again or at least for a while.

When you’re just starting, walk out the door and just take a short walk for 5 to 10 minutes and come back.

You can do this a couple of times a day for the first week.

Each week thereafter, add 5 minutes to the walk and keep doing this until you’ve reached your goal.

Few people realize how important it is to maintain good posture and walk tall.

Keep your abdominal muscles and buttocks as tight as possible with your head held high and your shoulders back and relaxed.

Take Care of your body

Drink plenty of water before, during and when you’re finished walking.

Make sure you allow your body a chance to warm up before you start walking by doing a few simple stretching exercises.

Even if you don’t plan on walking far or feel walking is easy, you still need to warm up your muscles and joints to avoid injury and soreness.

It’s equally important to do some “cooling down” stretches when you’re finished walking.

The importance of stretching both before and after your walking cannot be overemphasized and should be an important part of your fitness walking program.

Develop a Pattern

One of the hardest things about getting going with a fitness walking program is being consistent and sticking with it every day.

When you first start your program you should walk every day, starting slowly and working yourself up to the pace you want.

If you have a heart monitor, it will be helpful because you’ll be able to walk at a speed that will allow you to reach your ideal heart rate.

If health benefits are your reason for walking, you should walk for 30 minutes each day.

A good pace to walk is what is known as a “talking pace”, meaning although you may have elevated breathing, you can still walk and carry on a normal conversation.

9 Foods that prevent Strokes

by Scott Davis

Academic researchers have found two minerals to be particularly effective at reducing the risk of stroke.

These are especially powerful at reducing this risk for people who struggle with high blood pressure.

There are nine tasty and cost-effective foods that contain high amounts of these minerals, and you can easily build into your daily diet to increase your chances of staying stroke-free.

A stroke occurs when there is an interruption in the flow of blood to the brain. Consequently, brain cells die rapidly due to the lack of constant blood supply, a problem that can leave the stroke sufferer either severely disabled or dead.

The main causes of a stroke are narrowed arteries, blood clots, and high blood pressure.

Scientists have discovered that potassium and magnesium significantly lower the risk of strokes, probably because they both lower blood pressure, which is one of the chief risk factors.

A huge study that had 34,670 women participants between the ages of 49 and 83 by the National Institute of Environmental Medicine in Sweden found, for example, that the intake of potassium and magnesium could indeed reduce the risk of stroke, especially in women with high blood pressure.

And in case the men are starting to feel left out, researchers at the Harvard School of Public Health and Harvard Medical School studied 43,738 men between ages 40 and 75 and reached the same conclusion: potassium and magnesium lowered the risk of stroke, particularly among men with high blood pressure.

It is relatively easy to stack your diet with these two minerals, as they are readily available in these foods:

1. Spinach.

From one cup of cooked spinach, you can obtain 180mg of magnesium and 180mg of potassium. Other dark, leafy green vegetables that are packed with both minerals include kale, collard, and Swiss chard.

2. Beans.

One cup of cooked soya beans (usually sold as edamame) provides 150mg of magnesium, while a cup of cooked white beans can supply 170mg of potassium. Other good options for both minerals are black beans and kidney beans.

3. Avocado.

Creamy, tasty, and a great source of both potassium and magnesium. However, guacamole lovers who purée it will unfortunately lose almost half of both these minerals, but that still leaves them with over 100mg of each.

4. Fish.

Mackerel is the best source of magnesium, while salmon walks off with the potassium prize. You can expect around 85mg from an average fillet.

5. Bananas.

With just under 100mg of magnesium and over 100mg of potassium, it is by far the most versatile fruit.

6. Brown rice.

It cannot get any easier to eat plenty of magnesium, with one cup of brown rice providing almost 200mg of it. Millet, which is a lovely whole grain that can double up as a breakfast cereal, is not far behind.

7. Squash.

Squash, in all its many varieties, is a brilliant source of potassium, with one cup containing anything from 150mg to 200mg.

8. Pumpkin seeds.

A tasty mid-afternoon snack with one cup supplies more than 100mg of magnesium. Alternatively, you can mix pumpkin seeds with other magnesium-rich nuts, such as cashews, pine nuts, pecans, and almonds. Also, another snack high in magnesium is dark chocolate.

9. Potato and sweet potato skins.

While these do not sound terribly appealing, they are some of the very best sources of potassium. Either cook and eat the potatoes with their skins, or grate the skins into stews and soups where they will not be especially noticeable.

The recommended daily intakes are approximately 420mg for magnesium and 3,500mg for potassium.

If you eat 20% more of both, you will safely remain under the amounts where they become hazardous, while still giving yourself a good chance to remain stroke-free.

Supports optimal blood flow and capillary health.


Vegetables Natural Detoxifiers

In today’s world our bodies need all the help it can get for detoxifying.

Our environment is polluted from the air, the food we eat, and the water we drink.

Almost everyone needs to detox in order to cleanse the body and detoxification is actually a part of the trilogy of nutritional action that also includes building, and maintenance.

Detoxification is part of the transformational process that facilitates change on many levels, and change along with evolution is essential to the healing process that in turn brings wellness.

When we eliminate toxins from our boy we get rid of build-up, improve digestive health and we ultimately feel lighter and well.

Processed Foods

Too much of our diet consists of processed foods.

Foods processed before going to the store are treated with all kinds of preservatives to help them make the journey from the farm or factory to your house.

These preservatives are non-nutritive and the liver must tax itself to get rid of the preservatives.

You should instead purchase foods that are certified organic, meaning they have been grown without artificial preservatives and packaged in their natural state without added preservatives.

Detoxifying the body means eating foods that can gradually balance the liver and can keep it functioning at its maximal power.

While you can do a quick detox using a juice, cleanse, it is better to keep a regulated diet that can detoxify the liver on an ongoing basis.

Fruits and vegetables that have not been sprayed and are listed as “organic” are your best choices along with whole grain products without added preservatives.

Choose Fruits and Vegetables that have not been sprayed…

The following fruits and vegetables are commonly sprayed in large farms and should be purchased in organic form as much as possible:

• Strawberries
• Apples
• Peaches
• Celery
• Blueberries
• Spinach
• Bell peppers
• Cherries
• Nectarines
• Kale and other greens
• Imported grapes
• Potatoes

Again, spend most of your shopping time in the fresh produce department buying organically grown fruits and vegetables.

Detoxifying Fruits and Vegetables

Sometimes you need a bit more detoxifying, especially when you are beginning a meal plan of healthy, non-toxic foods.

The following foods are naturally detoxifying to your liver and should be incorporated into your diet as much as possible:

• Garlic:

Garlic is food that acts as a natural antibiotic. It carries the ability to promote detoxifying liver enzymes. Crush garlic in many recipes or squeeze the raw garlic cloves to get a pulpy juice to be added to recipes. Chopped garlic works as well.
• Cilantro:

Cilantro helps you detoxify your body against mercury, which is in all aspects of our environment. Cilantro can be purchased raw and can be chopped into salads, on soups or in dips and salsas. Cilantro is often added to juiced vegetables for smoothies that are nutritious and detoxifying.

• Chlorella:

Chlorella detoxifies your system to rid it of heavy metals. It is often combined with cilantro for an extra-special benefit.

• Omega-3 Oils:

Omega-3 oils are great for body inflammation and for keeping the small intestines lubricated for easy passage of food. This keeps toxic substances from entering the system through the wall of the intestines. You can get omega-3 fatty acids in foods like flax seeds, avocado and ground hemp. Pure extra-virgin olive oils are another great source for omega-3 oils.

• Broccoli sprouts:

Broccoli and similar cruciferous veggies have been shown to prevent cancer. It does this by ridding the body of toxins that promote cancer.

• Papaya:

Both the pulp and seeds are detoxifying fruits.

• Lime or lemon in water:

Detoxify your body every morning with a warm glass of water infused with the juice of a wedge of lime or lemon. It acts directly on the liver to promote detoxification.

• Beets:

Beets are great at detoxifying the blood in your bloodstream.

Eating whole food in itself is detoxifying because it is natural and unprocessed and nutrition at its best providing the body all that it needs to function properly and feel good.

Can I Lose Weight Just By Walking

Losing weight is something we hear about a lot on the news.

We all want to look great and being overweight can put us at a lot of health risks.

There are just a lot of reasons we want to lose weight.

However, dieting is difficult for many people.

Whether it’s their lifestyle, their desire for good food or just an issue with will power, dieting is not as easy as one thinks.

Walking, however, is easy for everyone and is also a great way to lose weight.

Walking instead of Dieting?

We’ve always been told all our lives that if we want to lose weight, we have to watch what we eat and/or eat less of it.

Not a lot of fun, right?

Walking gives you the opportunity to drop those extra pounds and get into shape without giving up those great foods you enjoy so much.

Don’t get me wrong.

Watching what we eat and trying to eat healthier is always a good idea.

Not only does good eating make it easier to keep our weight down but it also provides us with a healthier life style.

When combined with dieting, walking is probably one of the best weight loss programs you’ll find.

Not only is walking affordable for any budget but it’s fun, it’s easy and the benefits are phenomenal.

In addition, when walking with the right techniques and pace, regular walking can help you lose weight even without dieting.

How Can I Lose Weight Without Dieting?

When you’re walking and pacing yourself correctly (starting slow and working yourself up), you’re sending messages to your muscles what you need them to do with any excess fat or sugars you have in your body.

They’re to temporarily leave the sugars alone (you need some of them for energy) and start burning that excess fat you’re carrying around.

The more you walk the more fat and calories you burn.

You will burn calories when you’re walking and burning calories is how you lose weight, especially when you’re burning more calories than you’re consuming.

You’re probably wondering how you can lose weight if you’re still consuming a lot of calories.

The answer is simple: walk more.

Remember that exercise alone will not loose all those extra kilos you will need to take responsibility for what you put in your mouth.

11 Natural Ways To Improve Liver Function

As far as organs go, your liver is perhaps the master of them all, performing more than 500 different functions at any given time.

Without your liver, you would quickly die, as there is no man-made way to make up for all the liver does for us.

Fortunately, there are several ways you can help your liver do its job that is all natural and easy to do.

The liver is one organ that can regenerate itself when damaged so that anything you do to help the liver along will cause it to repair itself and function at its best.

When you strengthen your liver, you do a lot towards balancing your weight, maximizing energy, and improving your total body health.

Things to do to help your liver…

• Feed it vitamins and minerals.

Many of the functions of the liver require high amounts of minerals and vitamins to keep it going. You can help your liver do well by eating a diet that is high in vegetables, fruits and high-fibre foods.

• Cut out food additives.

Your liver becomes overworked when it has to filter out and neutralize food additives. Eat wholesome foods that are free of over-processing, colour additives, flavour additives and food preservatives and your liver will not have to work so hard.

• Eat flaxseeds.

Decide to eat two large tablespoons of ground flaxseeds, served up on your cereal, on toast, in salads or blended into a variety of smoothies. The ingredients in flaxseeds bind to receptor sites in the liver, preventing synthetic fake estrogens called xenoestrogens from binding to the liver. These xenoestrogens come from plastics and other unnatural substances and must be filtered out of the blood by a healthy liver. Flaxseeds can help in this process.

• Eat fresh beets and carrots.

These are two vegetables known for powerfully cleansing the liver. Along with these non-green vegetables, eat plenty of green vegetables. Green vegetables contain chlorophyll, which is also a liver cleanser.

• Herbal medicine for the liver.

These herbs are believed to strengthen the liver: dandelion root, turmeric, artichoke, milk thistle, wahoo, fringe tree bark, black root, slippery elm, balmony, blue flag and boldo. Turmeric and milk thistle are especially good for the liver. Do not take any of these supplements without consulting a qualified doctor if you have a serious illness, take prescription medications or are pregnant.

• Cut down on synthetic sweeteners and refined sugar.

While these things may help your sweet tooth, they only tax your liver. Even refined sugar, based on natural sugar, overworks the liver because it must put all the sugar into storage form as liver glycogen.

• Take lecithin.

Lecithin reduces cholesterol and aids the liver in its metabolism of fats. It contains phosphatidylcholine and several essential fatty acids that cannot be innately produced by the liver or any other part of the body. Lecithin has the added effect of lowering the blood pressure by improving blood flow through small blood vessels. Lecithin can be eaten when you drink soy milk, eat organic eggs and eat foods like miso and tofu. It also comes in capsule form at your local health food store.

• Take a multivitamin with minerals.

Even the best diets can be lacking in all the essential vitamins and minerals your liver must use to do its job. Some vitamins can be harmful in high doses so don’t overdo it and take more than the recommended daily allowances each day.

• Take vitamin C daily.

Vitamin C is water soluble so it is one of the exceptions to the rule of not taking too much. Any excess will be safely eliminated from the body. Try taking between 1 and 2 grams of vitamin C every day.

• Eat several small meals a day.

Large meals just overtax the liver and make it function less efficiently than it should.

• Eat steamed bitter greens.

These important vegetables help cleanse the liver when you eat them. Other foods, such as raw fruits and salad greens can help clean out liver toxicities.

• Avoid eating meals closer than three hours before bedtime.

The liver does some of its best work at night while we are sleeping. For this reason, you should avoid overtaxing the liver doing digestive work when it has a lot of other things to do.

What is Stem Cell Nutrition

Adult stem cells are  found throughout the body

they divide to replenish dying cells and regenerate damaged tissues.

Why is Stem Cell Support Important?

Stem cells occur naturally in the body and serve to replenish cells that are lost through normal wear and tear or injury.

As we age, our body’s ability to self-repair and maintain optimum health decreases due to a reduction in the number of circulating stem cells associated with the normal aging process.

Increasing the number of circulating stem cells is believed to support the body’s process of self-repair and self-renewal.

Over the past few decades science has proven conclusively that the human body’s repair system is it’s own adult stem cells.

As we age the substance that holds these stem cells in our bone marrow becomes increasingly sticky allowing less and less stem cells to circulate the body.

Eventually the body can no longer repair and maintain with so few circulating stem cells, and we die.

Just over a decade ago it was discovered that a unique non-toxic blue/green algae, (Aphanizonemon Flos-Aquae)(AFA) from Lake Klamath in Oregon, USA, possessed some magical properties.

One of which, when introduced into the blood stream encouraged the sticky substance that holds our stem cells in place (L-selectin) to relax and allows the flow of stem cells to enter the blood stream.

The more stem cells in circulation in your body the more repair happens.



Cerule® a global relationship marketing company that has been founded on the pursuit of cutting edge innovative and life-enhancing science-based products. Cerule’s products are validated by years of scientific research and development, patents and published scientific papers.

Stem Cell Nutrition … Why?



Is a Gluten Free Diet Healthy For Anyone?

These days you will find gluten free products at just about every grocery store in town.

This is of course great news for people who suffer from celiac disease.

The problem however is it’s the people who don’t suffer from celiac disease who are purchasing gluten free products.

For whatever reasons the gluten free market is growing bigger and bigger by the day.

Hundreds and thousands of consumers believe a gluten free diet is a healthier diet.

The truth is, it isn’t.

Those suffering from celiac disease have no choice but to consume a diet that is free of gluten.

However, for others, those who don’t suffer from celiac disease, eating this type of diet can lead to a deficiency in a host of vitamins and minerals.

Celiac Disease Often Goes Undetected

According to experts, 1 percent of people have celiac disease.

The sad part is most of them don’t know it.

This very serious disease is caused when your immune system has an abnormal response to gluten.

The result is usually damage to the lining of the small intestine. When the lining is damaged, important nutrients aren’t able to be properly absorbed.

A few common symptoms of celiac disease include bone pain, dermatitis herpetiformis that is a severe skin rash, anemia, and diarrhea.

The problem is celiac disease will often have little to no symptoms.

This is why less than 10% of cases are ever diagnosed.

Gluten Free Diet For Those Who Don’t Have Celiac Disease

Sometimes, even if you don’t have celiac disease, you can have a sensitivity to gluten.

If this is the case, a gluten free diet may be a good option for you.

However, if you don’t suffer from celiac disease or have a sensitivity to gluten, eating a gluten free diet may not be a smart move.

Here’s why.

When you make the choice to eat a gluten free diet, you are also making the choice to eliminate some very common and nutritious foods from your diet.

Gluten is a protein that can be found in rye, barley, and wheat. It can also be found in farro, triticale, spelt, and kamut. Some experts also recommend you avoid oats as well.

Gluten in and of itself has no special nutritional benefits.

However, the many foods that contain gluten do.

Most of them are rich in fiber, iron, minerals, and a host of vitamins.

In other words, they are foods you need to eat to stay healthy.

In fact, studies show whole grain foods can help lower ones risk of type 2 diabetes, heart disease and certain cancers.

According to Dietary Guidelines, half of all the carbohydrates in your diet should come from products that contain whole grain. This can be difficult if you are on a gluten free diet.

The Risks Associated With A Gluten Free Diet

When you think of the American diet, you automatically think of wheat.

That’s how prevalent it is.

If you were to adopt a gluten free lifestyle, it would mean changing your entire diet.

You would literally have to eliminate whole categories of food.

Such a dramatic change in diet could lead to several nutritional deficiencies.

In 2005, the American Dietetic Association released a report that warned of the dangers of gluten free products.

Many of them either lack, or are very low in, important nutrients such as calcium, zinc, magnesium, fiber, iron, and B vitamins.

Why take such a risk unless you have to?

In order to eat a healthy gluten free diet, you have to pay constant attention to what’s going in your body.

This isn’t something you can do casually.

Especially if you have a sensitivity to gluten.

Even the smallest amounts can cause serious damage to the small intestines.

Therefore, you can’t do an “almost” gluten free diet.

It’s either all or nothing.

Another drawback to going gluten free is cost.

Gluten free foods can be quite a bit more than conventional foods.

Here’s the bottom line.

If you think you have a problem with gluten, go see your doctor and get tested.

If you don’t have a problem with gluten, don’t change your diet to a gluten free diet.

Doing so could open the door to issues you would rather avoid.

For those of you who do have celiac disease or a sensitivity to gluten, do plenty of research so you can make smart food choices.

As with any diet, the key is to eat natural foods. Fruits, vegetables, fish, and lean meats are all safe for people with celiac disease.

With so many gluten free foods now available, you should have no problem maintaining a healthy, gluten free diet.

4 Bad Habits That Drain Your energy

4 Bad Habits That Drain Your energy.

Not getting enough sleep at night isn’t the only thing that is draining your energy.

The little things that you do and don’t do throughout the day can cause you to become exhausted, both physically and mentally, making getting through the day a challenge.

Here are four everyday bad habits that can have you feeling tired and low on energy.

Skipping Exercise When You’re Tired

Thinking that skipping your workout to save energy is working against you.

Regular exercise can provide you with a substantial boost to your strength and endurance and helps to make your cardiovascular system work more efficiently, delivering oxygen and nutrients to your body.

Getting just 20 minutes of exercise at least three times a week will have you feeling less fatigued and more energized.

You’re Not Getting Enough Iron

If you have an iron deficiency, you could begin to feel sluggish, irritable, weak, and unable to focus.

With an iron deficiency, less oxygen is able to travel to your muscles and cells, leaving your feeling more tired.

Reduce your risk of anemia by boosting your iron intake by eating more lean beef, eggs, kidney beans, tofu, nuts, dark green leafy vegetables and peanut butter.

You Make Mountains Out of Molehills

If you’re too afraid to ride your bike because your worry about getting into an accident, or you assume you’re about to get fired when you get called into the boss’ office, then you’re guilty of expecting the worst-case scenario.

This kind of anxiety can paralyze you and drain you mentally.

When you catch yourself having these kinds of thoughts, take a deep breath, and ask yourself what the worst thing that can happen is, and how likely will it be that the worst really will happen.

Meditating, getting outside, or exercising can help you better cope and become more realistic.

You Live on Junk Food

Foods that are loaded with simple carbs and sugar rank high on the glycemic index, which is an indicator of how rapidly carbohydrates will increase your blood sugar.

Constant blood sugar spikes followed by sharp crashes will cause you to feel fatigued over the course of your day.

Eat lean protein and whole grains at every meal to keep your blood sugar level.

There are many things that you do throughout your day that can lead to fatigue and low energy.

Understanding your bad habits can help you develop a plan to correct them and lead you to live a fuller, more energetic life.

Healthy Eating Habits

Tips For improving your eating habits

Trying to eat healthily isn’t always easy.

If it was, then there wouldn’t be nearly as many products on the market to help people get healthy.

But let’s face it, eating healthy can be a lot harder than it should be.

There may be any number of reasons for this.

Maybe it’s because junk food is so easy to find.

Maybe it’s a busy schedule that doesn’t give us enough time to eat right.

Maybe it’s the stress of the modern world that causes the problem.

Regardless of the causes of your unhealthy eating habits, you can turn that around at any time by adopting healthy eating habits.

You don’t have to wait.

You don’t have to spend a fortune on the latest fad diet.

You can start right away by being mindful of the food you eat.

Remember, everything you consume is going to have some effect on your body.

The only question is if that effect is good or bad.

Studies have shown that subjects who paid attention to what they ate, started to eat better.

They weren’t even aware that they were making healthier choices.

It was almost as if paying attention to the food they ate flipped a switch that caused them to start eating better.

And you can do the same thing.

One of the benefits of trying to change your eating habits is that you can do it at the pace that’s best for you.

Remember that you are in this for the long haul, so if you want to make a few small changes at a time, then that’s perfectly acceptable.

You know what’s best for you.

No matter how you go about it, it’s much better to make changes that are going to stick and see more steady results.

Sure, you could make a lot of changes and be able to see some drastic results in short amount of time may seem fantastic, but if you find it too difficult and then go back to your old ways, then it’s not really worth it.

A good rule of thumb is to eat foods that are as close to their natural source as possible.

For example, it’s better to eat corn on the cob, than it is to eat it ground up, deep-fried, salted and flavoured.

That sounds logical, yet how many people choose to eat corn chips instead of fresh corn on a daily basis.

And that’s only one example.

If you could make this one little change, you would be adopting one of the best healthy eating habits.

Another good healthy eating habit is to make better choices at the grocery store.

To do this, simply compare two similar foods that you like to eat, then choose the one that’s healthier.

However, don’t do this only once, but rather every time you go shopping.

Think of it as a contest and try to beat your previous record.

Over time your diet will improve, and you will feel a whole lot better to boot!