How to Protect Your Skin as You Age

Did you know that the average American woman spends about $300,000 on skin and beauty products in her lifetime?

We all want to look and feel younger, with healthier looking skin because let’s face it. Your outside appearance is one of your most noticeable attributes.

However, the problem is most anti-aging serums and products do not address the root of the problem. The real issue, and what should be a great concern for both women and men alike, is accelerated aging.

Most accelerated aging is primarily a result of chronic inflammation in the body, which is driven by oxidative stress.

The good news is that that the major contributing factors to accelerated-aging and aging disorders are somewhat controllable and can be mitigated by lifestyle, food choices, and the way we handle stress.

All of which can help minimize body inflammation caused by free radicals.

You may have heard the term free radicals, and that we should avoid them.

Technically speaking, here’s what free radicals are any atom or molecule that is missing an electron in its outer shell that attacks and destroys other healthy atoms to get the electron it’s missing.

These free radicals start to accumulate as we age and leave cells damaged through a process called oxidative stress. When left unchecked, this is what causes accelerated aging.

Accelerated aging from oxidative stress damages the collagen in our skin, especially in the face.

It is caused by a number of things, including:

✦ Excessive Sun Exposure

✦ Environmental Elements
✦ Smog
✦ Bad Diets
✦ Sugary foods
✦ Poor Sleep
✦ Alcohol✦ Cigarette Smoke

All of these factors are a skin-aging recipe. No wonder we are spending so much on skin and beauty products!

Skin damage caused by oxidative stress can include:

☛ Brown Spots
☛ Broken Blood Vessels
☛ Weakened Skin
☛ Loss of Skin Elasticity
☛ Wrinkles
☛ Uneven Blotches
☛ Blemishes

While the effects above are concerning, there are things you can do to minimize accelerated aging and oxidative stress on your skin, face, and body.

Squashing Free Radicals

One way to help squash free radicals and oxidative stress that give way to accelerated aging is getting more antioxidants!

Antioxidants are compounds that give an electron to a free radical so that the free radical doesn’t have to take the electron from the skin’s atoms.

Antioxidants assist in protecting and promoting the building blocks of collagen, but since antioxidants are destroyed and oxidized in the process, you have to keep feeding the body and skin fresh antioxidants to keep up with the free-radical damage.

Sound simple enough?

Well, in theory, reaching for antioxidant-rich foods such as berries, artichokes, herbs, spices and green teas that also include vitamin A, vitamin C and vitamin E and can be a great idea, but it is just too difficult to get all the antioxidants you need to prevent free radical damage from food alone.

Luckily, there is a much better way!

The number one free radical fighting supplement you can take is curcumin. If you haven’t heard about curcumin, it’s the amazing healing compound found in the turmeric root.

Antioxidant-rich, it’s a fantastic daily supplement for fighting inflammation that helps improve cellular health and helps reverse oxidative stress to prevent accelerated aging. It’s also great for managing your joint, digestive, brain, immune, and heart health, too.

If you’re spending money on anti-aging products and still seeing the signs of accelerated aging creeping in, then try adding a high-quality curcumin supplement to your daily routine today!

Is Inflammation Making You Fat?

**This Could Be the Real Reason You Can’t Lose Weight**

Do your pants immediately feel tighter after dinner?

Do you find yourself noticing extra fat around your midsection?

If this sounds familiar, you know how frustrating bloating and stubborn belly fat can be. While self-pity is unproductive, there are things you can do each day to improve these issues by addressing the real cause.

The Real Reason You Feel Fat

Inflammation could be one of the reasons you can’t shed those pounds or get rid of inconvenient bloating. This is great news if you haven’t seen the results you’ve wanted from diet and exercise alone.

What is Inflammation?

Inflammation is a component of the body’s defense mechanism. For short periods of time, it’s a good thing.

For example, your body will induce a temporary fever to help ward off foreign pathogens when you’re sick.

This causes an intentional inflammatory response aimed at making you better.

However, long-term inflammation is different. Long-term inflammation is caused by food intolerances, stress, and poor digestion. When left unchecked, this can cause fat-storing hormones to be released excessively.

How to Lose the Fat Caused by Inflammation

Here are some of the top inflammation-fighting practices you can get started on right now:

1. Remove Inflammatory Foods

These inflammatory foods tax your body and immune system and can lead to increased body fat. Try to remove the following foods and ingredients from your diet and household:

✦ Gluten
✦ Dairy
✦ Corn
✦ Eggs
✦ Soy
✦ Nuts
✦ Nightshades

tomatoes, bell peppers, potatoes, eggplants

✦ Citrus
✦ Yeast

baker’s yeast, brewer’s yeast, and fermented products like alcohol

2. Remove Added Sugar

Sugar has an immediate effect on the body and causes widespread inflammation.

A little natural sugar found in fruits is okay, but added sugar or sweeteners should be avoided.

Added sugar can even be found in food that doesn’t taste sweet, such as soup, bread and salad dressing. Get in the habit of checking nutrition labels and steer clear of foods with added sugar.

3. Reduce Your Salt Intake

Sodium blocks normal hormone signals that make you feel full.

This is why salty foods tend to make you overeat even when you’re not hungry.

Check the sodium content of foods and sauces in your home and keep track of how much you consume each day. When possible, prepare your foods at home and use spices instead of salt.

4. Take Curcumin (Active component inside Turmeric root)

Curcumin is the powerful anti-inflammatory ingredient inside turmeric that has incredible healing properties known to fight inflammation and oxidative stress.

Lowering oxidative stress can help regulate the release of fat-storing hormones, which makes it easier to lose weight.

This is a must-have in your daily routine if you want to combat stubborn fat caused by inflammation.

5. Try Icelandic Sea Kelp

Icelandic Sea Kelp contains fucoidan, an anti-inflammatory complex carbohydrate that fights oxidative stress.

The fiber in sea kelp also helps you feel full, which can help promote weight loss.

6. Add a Little Ginger To Your Drinks & Meals

Ginger is an amazing anti-inflammatory agent that helps support healthy digestion. It’s great for upset stomachs and can easily be added to water if your tummy needs a pick-me-up!

7. Astragalus

Astragalus is an incredible plant that supports the immune system, also known as an adaptogen.

Adaptogens are activated by stress and help lower cortisol levels in the body. Maintaining low, healthy cortisol levels is essential for weight loss.

8. Eat More Pineapple

Pineapples contain an enzyme called bromelain, which helps break down protein and reduce bloating.

Pineapples are one of the only fruits that leave alkaline residuals in the gastrointestinal tract to help decrease inflammation.

With a little patience and these tips, you can fight bloating and stubborn belly fat caused by inflammation. It's never too early to start, and this might be the push you needed to finally fit into those skinny jeans!

13 Power Foods That Help Detox the Body

Springtime is usually the most popular time for people to consider and make the decision to do a detox program. Most of these brave and committed soldiers are forced to choose between dozens of media popularized detoxes, most of which are expensive, abusive to the colon or too  low in calories.

Beneficial detoxes should help the body eliminate and neutralizing toxins from the liver, gallbladder, kidneys, lungs, lymphatic system and skin, and also help to rebuild damaged tissues through the detoxification process (done only by replenishing the body of phytochemicals, macronutrients and the right amount of calories).

Because there are so many programs out there, and picking the exact detox program right for your own body and life situation can be overwhelming.

Below is a list of top detoxing foods that will help in the day to day elimination of accumulated body toxins.

1. Beets

✵ High in B3, B6 and C vitamins. Rich in beta-carotene.

✵ Known for being abundant in iron, magnesium, zinc and calcium— which aid in successful detoxification and elimination processes in the body.

✵ Supports good gallbladder and liver functioning (organs that are important for breaking down and removing toxins).

✵ High in fiber and improves digestion while eliminates bodily waste.

2. Lemons

✵Super alkaline-forming and high in vitamin C.

✵Stimulates the release of enzymes and helps convert toxins into a water-soluble form that can be easily excreted from the body.

✵Drinking warm lemon water, first thing in the morning on an empty stomach help to balance out the acidity of foods previously consumed.

3. Grounded Flaxseeds

✵Great source of fiber that helps to bind and flush toxins from the intestinal tract.

✵Great source of omega-3 essential fatty acids.

4. Garlic

✵Wards against vampires.

✵Powerful antiviral, antiseptic and antibiotic.

✵Kills pathogenic microbes and can reduce endogenous toxins (poisons made by the body).

5. Turmeric

✵Every kitchen should have this super herb, turmeric, stocked.

✵Curcumin is the active ingredient in the spice turmeric, which gives it its yellow color.

✵The rate at which your detox pathways function depends on your genes, your age, lifestyle and a good supply of nutrients involved in the detox process.

✵Curcumin is used a lot in Ayurvedic Medicine to treat liver and digestive disorders.

6. Basil or Sabja Seeds

✵Aids in digestion

✵Antispasmotic, and is used in treating colds and the flu.

✵Due to its carminative effects, it is effective for treating digestive disorders such as stomach cramps, flatulence, constipation, irregular bowel movements and indigestion.

7. Sea Vegetables

✵Seaweeds and sea kelp are power house antioxidants that help to alkalize the blood and strengthen the digestive tract.

✵The algin in seaweeds absorb toxins from the digestive tract.

✵Perhaps one of the healthiest foods on the planet, blue green algae and sea vegetables offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean -- the same minerals that are found in human blood.

✵Eat sea vegetables daily.

8. Alfalfa and Broccoli Sprouts

✵Highly alkaline forming in the body.

✵Sprouts are part of the powerhouse brassica family of vegetables.

✵The broccoli sprouts, in particular, when chewed, release substances that break into sulphorophanes, indole-3-carbinol and D-glucarate, which all have a specific effect on detoxification.

✵Broccoli sprouts can actually provide more benefit than regular broccoli as they contain 20 times more sulfurophane.

9. Artichokes and Asparagus

✵Both superfoods have been shown to increase bile production and purify as well as protect the liver.

✵They also have a mild diuretic effect on the kidneys, ensuring proper removal of toxins once the liver breaks them down.

10. Cabbage and Kale

✵"Numerous anti-cancer and antioxidant compounds and helps the liver break down excess hormones.

✵Deep cleans digestive tract and soothes the stomach, which could in part be due to its antibacterial and antiviral properties.

✵Cruciferous vegetables like cabbage and kale demonstrate powerful detoxification activity, including neutralizing some of the damaging compounds found in cigarette smoke (and second-hand smoke).

✵They also contain a compound that helps the liver produce adequate amounts of enzymes for detoxification. (LiveStrong.com)"

11. Avocados

✵Eat one of these alkaline fruits a day.

✵Lowers cholesterol and dilates blood vessels while blocking artery-destroying toxicity.

✵Contains a nutrient called glutathione, which blocks at least 30 different carcinogens while helping the liver detoxify synthetic chemicals.

✵Researchers at the University of Michigan found that elderly people who had high levels of glutathione were healthier and less likely to suffer from arthritis.

12. Arugula

✵A culinary staple in Mediterranean cooking, arugula is a type of cruciferous vegetable (like broccoli, kale, and watercress)

✵Contains a number of compounds that aid in detoxification, such as sulforaphane and indole-3-carbinol.

✵Packed with vitamins and minerals such as vitamin K, vitamin C, magnesium and folate and the phytochemicals lutein and zeaxanthin, which may protect against age-related macular degeneration and cataracts.

13. Celery and Parsley

✵Celery has phytochemicals called phthalides, which are responsible for relaxing the muscle tissue in artery walls and increasing blood flow.

✵Celery is a powerful liver detoxing food and cleaner of the small and large intestinal walls.

✵Parsley contains vitamin C, chlorophyll, beta-carotene, vitamin K and folate, which are all needed by the body for detox.

✵Raises glutathione levels and may guard against liver dysfunction due to insulin resistance.

Drinking properly structured clean, filtered, alkaline water, moving the body through exercise and daily distressing is also important to a detox program.

For more information on detoxing, please stay tuned for more articles. Have a strong and healthy day!

Ways to Soothe Yourself Without Food

Food has the power to temporarily alleviate stress and sadness, enhance joy, and bring us comfort when we need it most. Maybe it’s cultural, or maybe it is the way in which we celebrate victories, birthdays, memories, the end of each workday, and pass the time in between? It is no wonder experts estimate that 75 percent of overeating is triggered by our emotions, not physical hunger. So much overeating is caused not by hunger, but by our emotions. Eating is a common coping mechanism for stress, anxiety, and emotional turmoil, but the ramifications can be significant. Most Americans are overweight and many suffer from resultant health problems because, for them, food is therapy.

Retraining our minds and consciousness to be more present and mindful of what we crave (whether it’s the social interaction between people, knowing and feeling that we are not alone in our day to day routine, or trying to heal from a real obstacle that is causing us physical and emotional pain), we are all capable to soothe ourselves through dozens of mindful activities-that do not involve the action of eating- and that are healthy for the mind, body and spirit.

It is no wonder why popular reality television shows such as “Biggest Loser,” “Heavy,” “Obsessed,” “Extreme Makeover” and “I Used to be Fat” have become so popular in mainstream American and other developed countries. These programs speak to the fact that obesity has become an overriding cultural obsession, but some experts see them as an unhealthy influence. They fret that these shows, which place great emphasis on body image, can encourage eating disorders and other dangerous behaviors. Some participants lose as much as 30 pounds in a single week and run the risk of heart problems, bone loss, and electrolyte imbalances. Some contestants on "The Biggest Loser" have admitted to fasting or dehydrating themselves to drop weight, and at least two had to be hospitalized after they collapsed during a one-mile race. There are innumerable people who find inspiration and motivation, however, in these shows. Maybe that is a start in realizing there is hope out there and that others share the same struggles in not only body image but body impulse toward food?

How about starting from the basics again and listening to our bodies signal to our brains when nourishment is needed? That seems too elementary and frankly “un-fun” and boring to people. How do we celebrate? How will we mark this occasion of a memory or perhaps plain afternoon boredom? There is a great read by author Susan Albers who wrote 50 Ways to Soothe Yourself without Food, a collection of mindfulness skills and practices for relaxing the body in times of stress and ending your dependence on eating as a means of coping with difficult emotions. Diving into more comprehensive reasons as to why people act the way they do toward food, she helps the reader discover easy ways to soothe urges to overeat. The reader will also learn how to differentiate emotion-driven hunger from healthy hunger. This book is designed to help these people find simple, quick strategies for easing emotion-driven hunger.

The notion that people can open this book instead of the refrigerator when they feel stressed and find techniques such as simple exercise, self-distraction, meditation, self-massage, and mindful imagery that can calm feelings of hunger rooted in anxiety, not the need for nourishment, is comforting. Unlike diet books, which tell readers what to eat...

...50 Ways to Soothe Yourself Without Food helps readers discover why they are eating and discover new ways to deal with life's ups and downs.

The book is broken into five categories: cognitive techniques, meditation techniques, body techniques, distraction techniques, and connection techniques. I especially liked how Susan addresses the mind first and how to quiet the voices that control our daily actions and emotions. Listening to the breath and your inner calm is very important as a tool for a constructive and loving self-dialogue about soothing the mind and impulses.

Below are a few techniques I found easy to do and most beneficial:

1. Practice meditating with Dr. Nancy Lin's Podcast, "Braincation" and breathe your way to inner calm. Available for free, almost anywhere podcasts are.
2. Set your inner critic straight, Talk to your anxiety, guilty consciousness, and stresses.
3. Be calm, Practice calmness, Be in the now, say no to zoning out.
4. Change your thoughts, your expectations and change your eating choices. Check out Dr. Nancy's "Breaking the Bad" book on how to shift your mindset to a winning attitude.
5. Journal daily to boost mental health immunity and monitor appetite. Dr. Nancy's 21 Day Journal is the perfect habit to start adopting.
6. Chose optimism, abundance, and happiness.
7. Practice positive and soothing affirmations, power words and statements that lift you up. Leave negative thoughts that do not.
8. Entertain your senses and take a walk outside, walk in the grass barefoot and ground yourself.
9. Practice Yoga, or Exercise and Sweat.
10. Get a Massage, Use infrared saunas, relax and Get extra sleep. Give yourself permission and time to a nap.
11. Work on challenging and fun brain puzzles and games.
12. Create a bucket list, start and complete a craft.
13. Join a social network, volunteer, connect with someone live.
14. Adopt a furry friend or just visit one at a shelter or pet store.
15. Remind yourself of healthy ways to find peace of mind. Everything is great and exactly where it should be.

Resource: Susan Albers: 50 Ways to Soothe Yourself Without Food

Better Than Raisin Bran: Top 11 Sources of Fiber

Go beyond raisin bran cereal and elevate the quality of high-fiber foods in your diet!

Fiber (along with adequate fluid intake) moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease, colon cancer, and diabetes.

Let’s check out the fiber content of some good-for-you foods. Make sure to read nutrition labels to find out exactly how much fiber is in your favorite foods. Women, try to eat at least 21 to 25 grams of fiber a day, and men should aim for 30 to 38 grams a day.

1. AVOCADO.

One whole, medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber. That's almost half of the daily recommended minimum intake of fiber! The avocado is a real diabetes superfood, providing an excellent dose of those good-for-you, unsaturated fatty acids. And avocados deliver almost 20 vitamins, minerals, and phytonutrients—the special plant chemicals that convey myriad health benefits.

Guacamole tip:

To keep avocado dips from turning brown, leave the pit in the dip until ready to serve, press plastic wrap down into a bowl and smooth it tight to the edges, leaving no air pockets.

2. ARTICHOKE.

A medium artichoke contains about 14 grams of carbs and 10 grams of fiber. Like avocados, artichokes are bursting with nutrients, including an impressive amount of antioxidants, an excellent dose of vitamin C, as well as folate, potassium, and magnesium. Did you know that a medium artichoke also delivers 4 grams of protein?

If you didn't grow up with artichokes, do not be intimidated by the funny looking globes. Just snip off the stem and a half-inch off the top, pull off five or six of the outermost leaves, and steam for 30 minutes or microwave in a couple inches of water for 7 to 10 minutes.

3. RASPBERRIES.

A cup of these delicate, vibrant berries contains 15 grams of carbs and 8 grams of fiber. High in vitamin C and several other nutrients, they are packed with antioxidants and have anti-inflammatory properties as well. The phytochemicals that make plant foods red, orange, or blue are potent disease fighters.

4. BLACKBERRIES.

Like raspberries, blackberries are rich in those health-giving pigments that give them their beautiful, deep blue-black coloring. They deliver the same amount of carbohydrate and fiber as raspberries, too. A cup contains 15 grams of carbs and 8 grams of fiber.

Raspberries and blackberries are both known as "bramble" fruit, and an increasing number of studies are showing that these and other intensely colored fruits and veggies improve health and fight disease.

5. LEGUMES.

Legumes are great sources of protein and fiber, but also contain lots of health-giving compounds. One type is called saponins, which may help lower cholesterol and blood glucose levels and reduce disease risks.

Did you know that just one half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber? Lentils fall into this fancy-sounding food category, legumes, which are veggies that grow in pods. Lentils do not require soaking, so buy some and throw them into some broth with a couple of chopped vegetables and, presto, soup! Black beans are a type of legume, too, and contain all the same great health benefits as lentils. A bit higher in carbs at 22 grams, a half-cup of black beans delivers a hearty 7 grams of fiber. And if you subtract the fiber from the carbs, you end up with a manageable 15 grams of carbs in a serving.

6. BROCCOLI.

One of my favorite superfoods, one cup of broccoli contains just 9 grams of carbs and a nice 6 grams of fiber. Broccoli is a member of the cruciferous vegetable family, and these superfoods are known to have anti-cancer properties, among a host of other body benefits.

Remember not to overcook broccoli, or its nutrients begin to fade. Use a potato peeler to take off the outer layer on the stalks, and then chop them into one-inch pieces. This allows them to cook in the amount of time needed for the florets. Pour extra virgin olive oil and a sprinkle of parmesan cheese over it before enjoying.

7. VEGETABLE SOUP.

Try making this from scratch with a vegetable broth base and a myriad of your favorite veggies and beans all chopped up into a color fiesta, which is lower in sodium and additives than ready-made soups in a can. A typical serving contains at least 7 grams of fiber. If your blood pressure is high, note the sodium in soups as they may contain too much for your daily recommendation.

8. PEAR.

A medium pear contains 20 grams of carbs and 4.5 grams of fiber. Be sure to wash them well and eat the skin. Fiber and other nutrients live in that thin outer layer of the fruit. Slice pears and drizzle with lemon juice to keep them from turning brown, give a nice tart counterpoint to their juicy, sweetness, and to moderate your blood sugar response.

9. APPLE.

An apple a day provides great phytonutrients (phyto=plant) and a good dose of fiber. One medium apple contains about 23 grams of carbs and 4 grams of fiber. Try to buy organic apples without wax, wash well and eat the skin. You should know by now that the deep red color is an indicator of nature's potent disease-fighting chemicals.

10. OATMEAL.

A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber. Though 4 grams is not a huge amount, oat fiber contains beta-glucan, a special kind of soluble fiber known to help people feel full longer, have less of an effect on BG, and improve cholesterol numbers. Use old-fashioned rolled oat or steel-cut oats for the best health bang for your buck. These are the least processed varieties and retain the most nutrients and fiber.

With rolled oats, mix one part oats to two parts cold water and simmer for 15 minutes or microwave for two, stir, then microwave again until you get desired consistency. Add ground flaxseed, or a dash of a flax, almond, or walnut oil. A little butter will work, too. Then you can add your cinnamon, sweetener, and milk or cream. Quick tip: Store your oats in the fridge. The oils in them can go rancid over time.

11. BARLEY.

Barley holds the honor of being the lowest-glycemic grain (of the grains officially tested so far). This means it is the grain least likely to spike your blood sugar. A half-cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber—but like oatmeal, the fiber is the magical beta-glucan. If you can find the less processed, "hull-less" barley, you'll get even more fiber and more blood sugar protection.

Barley is mild, tender, and versatile—it can be used in place of rice, as an ingredient in soups, or in the morning like oatmeal.

How to Identify and Address Food Allergies and Chronic Infections

How to Identify and Address Food Allergies and Chronic (or hidden) Infections That May be Causing You Pain

If you suffer from chronic pain or inflammation, you’re not alone.

It is estimated that 100 million Americans suffer from chronic pain, and the average cost of treatment is nearly $600 billion! Yes, billion…that’s a ton of medicine, a ton of money, and way too many Americans dealing with a reduced quality of life.

But, what if there were two things you could do to help reduce your level of pain, would you try it?

If you answered yes, then read on!

Food allergies and sensitivities, and hidden infections can all cause chronic pain.

Addressing these health issues can make a big difference in the level of pain you experience every day, and improve your overall quality of life.

Let’s start by talking about what food allergies and hidden infections do to the body.

Food allergies and sensitivities are have become more present as the foods we are consuming today have become less close to what our bodies recognize as food.

Gluten, wheat, corn, and soy are all crops that have been significantly genetically modified over the years, making it very difficult for our bodies to process them. This can lead to inflammation, food sensitivities, and even food allergies.

When we consume foods that our bodies cannot recognize, the body will mount an attack on this food and start creating antibodies. This is a recipe for long-term food allergy and sensitivity issues if the foods are not removed from the diet.

Many people are become allergic or sensitive to dairy and gluten and don’t know it. These are some of the most allergenic foods for people. When it comes to dairy, lactose intolerance could be the cause or a full-blown dairy allergy could be present.

However, dairy poses another issue because of the hormone and antibiotics present in conventional milk. The antibiotics will throw our digestive health out of balance, and the added hormones can cause endocrine disruption.

Food allergies or sensitivities that aren’t addressed, can lead to chronic pain.

Consuming foods that don’t sit well with your body can lead to inflammation, which will then result in pain.

It will also cause an imbalance in your gut flora, and with an imbalanced gut, comes imbalanced health, since your gut is central to your overall health. Consuming foods we react to is a sure-fire way to trigger digestive inflammation and upset.

Chronic or hidden infections can also trigger chronic pain.

The issue with certain infections is that you may not even know that you have one. Many of these are linked to the gut. Things like SIBO (small intestinal bacterial overgrowth) candida, parasites, and leaky gut can all lead to inflammation in the body, and as you’ve learned.. inflammation eventually equals pain.

Many people suffer from these infections without knowing, because they can be difficult to diagnose. However, being aware of the signs and symptoms can help you uncover whether you believe you are suffering from a chronic or hidden infection, and then take the steps to get that infection under control.

Whew, that’s a lot of information.

But, don’t worry, here are the signs and symptoms of food allergies and sensitivities, and steps you can take to start addressing them today.

Signs & Symptoms of Food Allergies

Food allergies and sensitivities are different, but both can lead to inflammation and pain.

A true food allergy will cause an immune system reaction that can cause issues with different organs in the body. Some allergic reactions can even be life-threatening.

A food sensitivity or a food intolerance is normally less serious than a food allergy, but they can still cause inflammation and digestive health issues. Remember.. with an imbalance in gut health, comes an imbalance in overall health, so removing foods you may be reacting to is essential.

The common signs of a food allergy include:

⚙ Hives
⚙ Rash
⚙ Difficulty breathing
⚙ Persistent cough
⚙ Swelling of the tongue
⚙ Weak pulse
⚙ Dizziness
⚙ Pale or blue coloring of the skin
⚙ Anaphylaxis shock in serious cases
⚙ Vomiting or gastrointestinal distress

Signs of a food sensitivity include:

⚙ Gastrointestinal distress
⚙ Skin reactions such as eczema or rashes
⚙ Fatigue
⚙ Irritability
⚙ Brain fog
⚙ Unexplained weight changes
⚙ Joint pain

How to Address Food Allergies & Sensitivities

If you suspect that you have a true food allergy, it is so important to completely remove this food from your diet. Food allergies can be diagnosed through skin prick testing or blood work. Avoidance is the only way to address a food allergy.

In terms of food sensitivity, it is best to start with an elimination diet.

Eliminate the foods you believe you are reacting to for at least two weeks, and then reintroduce one food at a time. If you react to a food upon reintroduction, that’s a good indication that you are sensitive to that food.

Keep in mind that many people do not tolerate gluten, soy, corn, or dairy as these can be very inflammatory. If you do reintroduce dairy into your diet, opt for organic, grass-fed dairy products to avoid steroid, hormone, and antibiotic exposure which can further inflame the body and cause more pain.

Signs & Symptoms of Chronic or Hidden Infections

When it comes to hidden infections, and particularly hidden infections related to the gut, you will want to watch out for the following symptoms.

❧ Oral thrush
❧ Constipation or diarrhea
❧ Abdominal pain or cramping
❧ Loss of appetite
❧ Nausea and vomiting
❧ Diarrhea
❧ Blood in the stool
❧ Weight gain or weight loss

If you are suffering from any of these symptoms that are not relieved by addressing food allergies or sensitivities, it may be time to work with a holistic health practitioner to run testing to determine if a gut infection is present. Removing the infection can be a huge step in reducing the amount of pain you may be experiencing each day.

If you suffer from chronic pain, it may seem like anything you do just doesn’t make it any better. However, there are so many steps you can take! Addressing diet, and removing foods that simply don’t work for your body is a huge step in the right direction.

Start by eliminating these reactive foods, and see how your body feels.

On top of that, consider supplementing with a high-quality probiotic, and curcumin supplement. Both of which can help support gut health and help fight inflammation.

You should start feeling like a new you in just 60-90 days!

14 Power Foods for Fat Burning and Lean Muscle Gaining

Eat these foods every week to boost up the fat burning potential of the body (increase immunity power and digestive wellness, too).

Try to limit or cut out processed foods and high "bad" and trans fat foods that are deep-fried and processed with damaging oils.

Examples of both include white pasta, packaged snacks, crackers (raw and sprouted are fine), cereals, high sugar or artificial sugar ANYTHING that does not come from mother nature (like fruit) and foods that spike and drop insulin without any other added benefits.

There is a very very long and involved list of food additives and common foods that do the opposite of burning fat, but I want this article to highlight all the foods we should be focusing on.

Please read on for some of my favorite metabolism pumping and fat burning power foods!

1. Fish Oil

Reduces inflammation (joints/skin), lower body fat and increases testosterone levels. Aim for 9000mg EPA/DHA per day. Good quality fish oil supplements are great, too.

2. Probiotics

Get both capsules for lower GI and fermented yogurt/live cultures for upper GI. Probiotics are the good bacteria that helps gastrointestinal health, immunity and fat burn.

Be cautious about sugar-laden yogurts.

Aim for 50-100 billion live cultures per serving! My favorites are http://www.inner-eco.com and http://www.biokplus.com/en-us/home.

3. Extra Virgin Olive Oil

Use this powerful food drizzled on foods, and do not cook with it because it will damage its beneficial properties. Instead, use extra virgin coconut oil for cooking/baking.

Extra virgin olive oil has 70% monounsaturated fats that protect against heart diseases and cancer.

4. Seeds, Seeds, Seeds

Flax, chia, hemp, basil, pumpkin, and all sprouted! Seeds provid

e a vegetarian source of fiber, protein, healthy fats omega-3.

Freshly ground is the way to go and sprinkle them generously on salads, breakfast porridge, smoothies or eat them straight.

5. Dark Leafy Greens and Cruciferous Vegetables and Juices

This is the main staple in my diet and should be for everyone. These special greens are high in cancer-fighting phytochemicals and have immune boosting, free radical zapping power as well as anti-estrogenic indoles.

High in fiber, low in calories, dense in nutrients and helps with intestinal, colon, liver and gallbladder cleansing. Other examples include BokChoy, cauliflower, kale, Brussels Sprouts, broccoli, cabbage, mustard greens, and chard.

Go green EVERYDAY. You will notice a huge difference in how the lean muscle begins to start becoming visible!!

6. Sprouted Quinoa

Sprouting means that you soak them in a glass mason jar overnight and then cook with them/prepare them after. It allows the foods to be more bio-available and yield more absorbable protein and nutrients.

Sprouting grains and nuts is easier for digestion, as well. Quinoa is gluten-free, high in fiber and protein (than rice or oats) and is great for breakfast, lunch or dinner (sweet or salty).

7. Filtered, Alkaline Water

The body needs good, clean and alkaline water to rehydrate the muscles and organs after daily movement and exercise. Drinking according to your activity level and region/environment helps muscle recovery, prevents dehydration and keeps the brain sharp and appetite from spiking drastically.

8. Organic Matcha Green Tea

Grown in the shade and pumped full of chlorophyll, organic matcha green tea, from Japan has 10 times the antioxidant as typical Asian green tea. It will not leave you crashing after a caffeine high, for it slowly releases the caffeine for hours and is much gentler on the body and GI system.

Studies report that matcha green tea boosts fat loss, prevents cancer and improves blood sugar and circulation.

9. Avocados

"Avocados contain glutathione, one of the most potent antioxidants and disease-fighting agents available.

Studies show that people sustain their nutrition program longer and have greater weight loss when on a diet that contains about 30 percent healthy monounsaturated fat, like those in avocados, rather than a low-fat diet.

This is because fats, when eaten in the proper balance with carbohydrates, can help to slow the release of sugars into the bloodstream, thereby triggering less insulin release. Insulin is basically the hormone that instructs the body to store energy as fat while preventing the use of stored energy, making it a dieter's nemesis if levels are too high." ^{(Source: livestyle.ca.msn.com)}

10. Lecithin

Not just for hair and skin health, lecithin helps the body break down and dispose of bad LDL cholesterol and fats through the bloodstream to help prevent clogged arteries.

Because lecithin plays a role in moving fats and cholesterol out of the body, it may support liver health by preventing the accumulation of fat in the liver and fat from the body. Use as a supplement in smoothies and drinks.

11. Grapefruit

Picked ripe off the tree, grapefruit lowers insulin, regulates blood sugar and metabolism. Eat the fleshy white membranes, too! It has most of the nutrients packed in them!

12. Sprouted Almonds

High in good fats, sprouted almonds are alkaline, good for almost all types of people, has fiber, protein, helps to build muscle and reduce cravings.

13. Whey Protein or Rice Bran Amino Acids

Both reduce insulin, blood pressure, helps to repair tissues, develop and build muscle and reduces short-term food intake.

According to research done at the University of Toronto and published in the Journal of American College of Nutrition, whey protein has potential as a functional food component to contribute to the regulation of body weight by providing satiety signals that affect both short-term and long-term food intake regulation.

14. Tarragon

When people use tarragon in their daily food routine, they tend to use less salt. Sodium, though is needed in small amounts, causes people to retain water. By consuming less sodium people are making a healthier choice that will also help you avoid weight and size differences with excess fluids.

Additionally, tarragon adds more flavor without adding calories or worse, fat. When people choose to eat the healthier options, they are less likely to crave and grab unhealthy, high fat and high salt foods.

Sources: naturalhealthsherpa.com, stronglifts.com, bodybuilding.com, chatalaine.com, self.com, health.com

11 Heart-Healthy Foods That Lower Cholesterol

The world's leading cause of death is heart disease, with high cholesterol linked to an increased risk of developing this condition.

More and more people are concerned about their cholesterol levels and how to lower them naturally. Did you know that medications are not the only absolute when it comes to lowering your cholesterol levels? Most people think about foods to avoid when they want to lower their cholesterol. However, there are also certain foods that can lower cholesterol, and eating good for your foods (that also lower your cholesterol) does not need to take years. Just a month of intentional eating can move the needle toward better numbers and balance!

Consider these heart-healthy foods:

1. Legumes. Legumes include food such as beans, soybeans, peas, and lentils. They contain lots of fiber, protein, and minerals.

● Consider this healthy idea: replace refined grains and processed meat with legumes and you can lower your risk of developing heart disease.

2. Avocados. These fruits are a rich source of monounsaturated fats and fiber, both of which can help lower bad cholesterol (LDL) and raise good cholesterol levels (HDL).

3. Nuts. Nuts such as almonds and walnuts are full of monounsaturated fats. They also contain phytosterols, which are a plant compound that can help lower cholesterol. It does this by blocking its absorption in your intestines.

● Almonds are a good source of L-arginine, which is an amino acid that helps regulate your blood pressure.

● Walnuts contain omega-3 fatty acids, which are polyunsaturated fats linked to good heart health.

4. Fatty fish. Fatty fish like salmon contain omega-3 fatty acids that can increase good cholesterol, which will help to lower inflammation and also reduce the risk of suffering a stroke. It is also believed that fish protein has certain peptides that help to protect your heart.

5. Whole grains. Whole grains (sprouted is best), in particular oats and barley, have been shown to lower the risk of heart disease with both found to contain beta-glucan, a soluble fiber that helps lower cholesterol.

6. Fruits and berries. These are another source of soluble fiber, which can lower cholesterol. Fruit is also a good source of bioactive compounds that contain various antioxidants with anti-inflammatory benefits. These can help prevent heart disease and other chronic diseases.

7. Dark chocolate. The main ingredient in dark chocolate, cocoa, has been proven to lower bad cholesterol. It can also reduce blood pressure too.

● The one issue with chocolate is that it is high in added sugar, which can have a negative impact on your heart health. This is why it’s healthier to opt for dark chocolate with a cocoa content above 75%.

8. Garlic. Garlic contains numerous healthy plant compounds, which include allicin. Research has found that garlic can help reduce cholesterol and may help to lower the blood pressure in people who currently have high blood pressure.

9. Vegetables. Vegetables are a good source of fiber and antioxidants. They are also low in calories, so they’re also essential if you are looking to keep slim and healthy.

10. Teas. Teas (organic) such as green tea, black tea, and white tea contain two compounds shown to improve heart health.

● Catechins are one of these compounds and this has been shown to promote healthy blood pressure.

● The second compound is called quercetin, which may improve the function of your blood vessels and lower inflammation.

11. Dark leafy greens. Greens like kale and spinach are a good source of lutein and various other carotenoids, with both being linked to a reduced risk of developing heart disease.

● Lutein has been shown to reduce bad cholesterol and prevent cholesterol from binding to your artery walls.

● Carotenoids on the other hand help to remove free radicals from your system, which will prevent hardening of the arteries.

These heart-healthy foods will help to lower cholesterol levels. Add them to your weekly shopping list for meals that can help your longevity and quality of life.

Anti-Depressant Drugs, Their Side Effects and Natural Remedies to Treat Depression

Anti-Depressant Drugs, Their Side Effects, and Natural Remedies to Treat Depression

There are many anti-depressant drugs in the market such as Prozac, Paxil and Zoloft that account for 70% of the prescriptions by physicians in the United States and around 28 million Americans have used them.

Remember that drugs always come with side effects and these anti-depressant drugs can have extremely severe side effects and can also damage your neurological health.

Please see the side effects associated with anti-depressant drugs at the end of this article.

These drugs work broadly by enhancing the serotonin activity in your brain.

Although often used in major depressive disorders they have many side effects such as

♦ low heart rate
♦ depressed respiration
♦ depressed levels of consciousness
♦ diminished levels of cognitive activity
♦ sometimes even death in children.

Also, when used over a long time, they can do structural damage to your brain due to their inherent role in the metabolism.

Therefore, the natural alternatives to antidepressant medication form one of the safest options of medication one comes across today.

Depression can be cured by one or a combination of following treatment techniques:

♦ Medication / alternative medicine
♦ Individual therapy/ psychotherapy
♦ Social support systems/ community network/ psychosocial rehabilitation
♦ Electroconvulsive therapy
♦ Natural anti-depressants

Natural alternatives to anti-depressant medication include natural anti-depressant foods, natural anti-depressant supplements and various therapies that use alternative medicines.

These are 100 % natural compounds that can form a regular part of your diet. These natural antidepressants help in maintaining a natural balance of brain chemicals to regulate optimum secretion of serotonin in your brain.

Unlike other antidepressant drugs, they act as a supplement for your diet and do not cause any severe life-threatening side effects.

Foods with Anti-depressant Compounds

Many foods have been scientifically studied to contain antidepressant-like quality due to their composition. The natural compounds in these foods act as precursors for serotonin production.

Serotonin is a neurotransmitter responsible for a calming effect in your brain.

Eating regular, small and nutritious meals works as natural antidepressants and help in keeping your serotonin levels in control as well as in managing depression, the natural way.

Some of the precursors present in food are tryptophan, folic acid, and Vitamin B.

Examples of Foods with Anti-depressant compounds

✦ Walnuts

Omega 3 fatty acids present in walnuts help in elevating your mood.

✦ Dark chocolates

Cocoa and around 300 other natural compounds present in them help in boosting your spirits.

✦ Chicken and Turkey

Tryptophan and vitamin B6 present in chicken and turkey act as a precursor to serotonin and other amino acids. Selenium present in chicken and turkey help the formation of neurotransmitters.

✦ Salmon and mackerel

Omega 3 fatty acids present in them help in controlling depression.

✦ Cheddar or Swiss cheese

Tryptophan present in it helps in releasing serotonin.

✦ Spinach

The folic acid content of spinach helps in maintaining a physical and mental health to produce optimum levels of serotonin.

✦ Citrus fruits

Vitamin C present in these fruits maintain your RBC count and produce dopamine, an important neurotransmitter.

✦ Whole Wheat

Rich carbohydrate complex present in whole wheat help in the production of serotonin.

✦ Popcorn

Carbohydrates present in popcorn help in the production of serotonin in your brain.

✦ Water

Natural hydrating properties of water help in flushing out toxins from your body and maintaining a chemical balance throughout your body including the brain.

Natural Anti-depressant Supplements

1. St. John’s Wort (Hypericum perforatum)

This herbal antidepressant has been used as a medicine to treat depression for many decades. It has been clinically tested and has been proven effective in mild to moderate depression states. It has fewer side effects than many prescription drugs.

2. 5 hydroxy tryptophan (5HTP)

It is believed to be a supplement precursor to increase levels of serotonin. It has also given comparative results of prescriptive medicine but lesser side effects.

Role of Omega 3 Fatty Acids in Depression

Many clinical studies of depression have conclusively linked depression with low dietary intake of omega 3 fatty acids. The group of fatty acids is responsible for normal brain function and membrane structures.

Scientific research from Clinical Infectious Diseases (2011), American Heart Association, American Cancer Society, and more than a dozen universitites has established that depression is often associated with high levels of omega 6 fatty acids (Arachidonic acid) and low levels of omega 3 fatty acids.

In such patients, increasing the levels of omega 3 fatty acids helps in obtaining a balance of omega 6 and omega 3 fatty acids to optimum levels.

To better control depression and improve brain health, aim for the ideal ratio of omega 3 and omega 6 in the body, which should be at least 1: 1 to 4:1.

Side effects of anti-depressant drugs

✪ Physical symptoms.

Some patients taking anti-depressants develop

✧ insomnia
✧ skin rashes
✧ headaches
✧ joint and muscle pain
✧ stomach upset
✧ nausea
✧ diarrhea

These problems are usually temporary or mild or both. A more serious potential problem is reduced blood clotting capacity because of a decreased concentration of the neurotransmitter serotonin in platelets.

Patients are at increased risk for stomach or uterine bleeding, and are more likely to require a blood transfusion during or after surgery.

This risk is about the same as the risk of bleeding with NSAIDs (aspirin, ibuprofen, naproxen). If patients use SSRIs and NSAIDs at the same time, the risk more than doubles, so they must be combined with care.

✪ Involuntary movements.

These include

✧ tics
✧ muscle spasms
✧ dyskinesia (repetitive muscle movements)
✧ parkinsonism (rigid and trembling limbs, a shuffling gait, loss of fine motor control)
✧ akathisia (compulsive restlessness)
✧ any of which may be accompanied by severe anxiety.

Though rare, these symptoms are more likely in the elderly and in patients taking fluoxetine and citalopram, the drugs that remain longest in the body.

Resources: antidepressantssideeffects.org, mayoclinic.com, helpguide.org, psychcentral.com, womentowomen.com

10 Ways to Kick Start a Change

10 Ways to Kick-Start a Change

Take a positive attitude and try to ingrain some short and simple habits into your daily routine:

1. Buy the ‘healthiest’ foods at the grocery store

I don’t mean buy the most expensive food. Buy the healthiest.

Don’t look at the price. You won’t notice at the check-out counter. All the stress happens at the point of decision. Know that your body will feel better in the long run.

2. Try a healthy smoothie for breakfast

Kick the day off right with healthy raw veggies, quality proteins, and natural fats. In 20 minutes, every cell in the body will have benefited from the good-for-you energy.

Try shifting the habit from coffee first thing in the morning for a liquid drink made with fiber and vitamin rich smoothie. Save your black coffee for pre-workout.

3. Earn your indulgences

If you plan on going ‘off the rails’ with your diet (which I don’t recommend), then at least earn it by doing some moderate physical activity.

4. Gather all your artificial air fresheners and through them out: ALL OF THEM!

Better yet, look for these toxic products from your home and seek natural replacements to them. These toxins are poisoning you and your family.

1. Non-Stick Cookware

2. Flea and Tick Products

3. Mothballs

4. Air Fresheners

5. Oven Cleaner

6. Furniture Polish and Stain

7. Toilet Bowl Cleaner

8. Gas Space Heaters

9. Cleaning Solutions

10. Extension Cords

11. Antibacterial Soaps

12. Flaking Paint

13. Flame Retardants

5. Black out your bedroom

Even minimal light can sabotage your sleep. Rejuvenate this weekend. Your body needs it!

6. Slow down and breathe

Our generation is arguably the most stressed in history. Stress will catch up to us. Put things in perspective, stop and breath. Make it an event. Cut the pattern of stress.

7. Guilty until proven innocent

Until GMO foods are proven safe in the long term, avoid them! Why the hell would you put something in your mouth if it could possibly be a time-bomb?

8. Toss those synthetic creams

How many times have you put on a cream to deal with pain and swelling?

This is obvious proof that our skin absorbs certain chemicals. So, in general, only put organic and preferably food grade products on your body.

9. Stop rationalizing inaction

Make a definitive decision to stop the pattern of ignorance! You’re only fooling yourself.

The average Canadian will spend the last 10 years of their lives with the disease. Don’t be THAT statistic. Ten years of feeling like you have the flu is a shitty way to embrace aging.

10. Get involved and BE the movement!

Big things are coming for Ikkuma and our primary motivation is to transform a generation – to effectively change a generation’s health trajectory forever.

Stay tuned. We’ll show you how – in 8 weeks – you can rewrite your future!

Life is a game of numbers. Put the numbers in your favor and kick some ass! Start this weekend.
By: The Ikkuma Guru, Gary LeBlanc

Gary LeBlanc is the co-founder of the company Ikkuma Inc. – specializing in holistically oriented consumer products – a certified coach practitioner, personal trainer and most recently a published author, with his book titled “Ikkuma: Evolution of Vitality”.  A previous Vice President for a top tier company and perpetual health & fitness advocate, Gary has spent the better part of 20 years researching the latest diet, health and fitness trends. When a close friend got diagnosed with cancer 6 years ago, Gary realized health & wellness was more than an interest, so it became his passion.  He now divides his time between running Ikkuma Inc., coaching at Innate Wellness, consulting and practicing what he preaches with abundant VITALITY!!

They also just came up with an incredible drink that helps to cancel out noise.

https://drinkzerodb.com/

For more information, please visit: www.ikkuma.com