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!

Extinguish Rheumatoid Arthritis Flare Ups Naturally

Extinguish Rheumatoid Arthritis Flare-Ups Naturally

If you have been diagnosed with Rheumatoid Arthritis (RA) or live with symptoms of RA, there are many natural remedies you can take to decrease the extensive pain. Rheumatoid Arthritis is a chronic disease in which the lining of the joints becomes inflamed to such an extent that pain and inability to function are the results. Because the cells of the immune system play an important role in this chronic inflammatory process, Rheumatoid Arthritis is typically classified as an autoimmune disease.

Below are several natural tips to keep those debilitating Rheumatoid Arthritis symptoms at bay:

✒ Rest and Relaxation

Try to get at least eight hours of sleep a night. However, keep in mind that many people with RA need more than that. Try taking a two-hour nap during the afternoon if you don't get enough sleep at night. If you're feeling overly stressed, guided imagery, deep breathing exercises, and muscle relaxation exercises can help you relax. Hypnosis, meditation, and massage may also help ease tension. Also, soak in an Epson salt bath at night to draw out excess inflammation.

✒ Exercise

Regular exercise is a great way to fight fatigue, strengthen muscles, and increase the range of motion. Gentle stretching, walking, swimming, and water aerobics are usually good choices and you can even try working with a physical therapist to learn the proper way to exercise on your own.

✒ Apply heat and cold to arthritis pain

Applying heat to a painful joint can provide significant relief. For heat sources, you can use electric blankets and mitts, heating pads, or hot packs. Simply taking a hot bath or shower can also be soothing. Cold treatments may work equally well when joints are inflamed. Wrap an ice cube in a towel or washcloth, and press it to the sore joint.

✒ Try Eating these food items:

✑ Celery: Recommend eating cooked or raw celery daily for one to two months. Celery is a diuretic, and the loss of excess fluid can reduce the inflammation associated with arthritis.
✑ Cherries: To alleviate pain from arthritis, eat six to eight cherries a day (canned, frozen, or fresh). Cherries are good sources of minerals like magnesium (a natural painkiller) and potassium, which acts as a diuretic, reducing inflammation by ridding tissue of excess fluid.
✑ Garlic: It has the ability to reduce inflammation, garlic helps ward off the pain and discomfort felt by those with arthritis.
✑ Ginger: Eating ginger helps to alleviate arthritis pain. Because of its ability to increase blood circulation, ginger carries away inflammatory substances from the affected joint.

✒ Try Soothing and Natural Essential Oils:

✑ Birch: Use in massage
✑ Cypress: Soothing and Relaxing
✑ Juniper Berry: Cleansing and Detoxifying
✑ Grapefruit:  Cleansing, Motivating, Uplifting
✑ Frankincense: Mood Balancing, Oil Powerhouse
✑ Peppermint: Refreshing, Energy Boosting

5 Secrets for Flat Abs

Wish your stomach was flatter and more toned?  Exercise alone will not get you a toned stomach—diet is a huge part of the equation.

Here are 5 ways to improve your eating habits that will dramatically flatten your abs:

Flat Abs Secret #1: Enjoy natural sweets

Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.

Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.

Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Flat Abs Secret #2: Don’t eat after 6pm

This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the consumption for the day.

Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.

Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Flat Abs Secret #3: Eat more fiber

Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. Try this recipe for Grilled Salmon and Peach Salad below.

Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.

Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Flat Abs Secret #4: Cut back on carbs

Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to drop fat.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.

Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.

Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Flat Abs Secret #5: Drink tons of water

Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.

Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.

Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

For more information, please contact fitness expert James Hazen at JamesaHazen@gmail.com

Healthy Aging and Improved Longevity

Leaving behind the bright years of youth and entering a quieter, more mature phase in life often prompts the question: How can I preserve my youth and extend my life?

For answers to this question, we might consult the teachings of Li Qing Yun.

According to the 1933 obituary for Li Qing Yun in Time Magazine, he lived from 1736 until 1933. While this improbably long lifespan has become the stuff of legend, for arguments' sake, let us acknowledge that this man managed to live to a ripe old age.

How did he live so long?

Acupuncture and Oriental medicine provide guidance to understand what Li Qing Yun found essential to leading a long and healthy life. Let us examine the meaning behind his response when asked about his longevity:

"Keep a quiet heart,
sit like a tortoise,
walk sprightly like a pigeon,
and sleep like a dog."

❦ Nurture Your Emotional Health by Keeping a Quiet Heart

What does it mean to "keep a quiet heart" from the perspective of acupuncture and Oriental medicine?

The energy of the heart organ system is related to the element of fire.

Fires can burn out of control, just as emotions can. Unchecked emotions and stress directly affect the heart. Common signs relating to disharmony of the heart include palpitations, insomnia, and general anxiety.

When the heart is in balance, joy is the natural state, and intimate relationships happen with ease. A person with a balanced, quiet heart can live a longer life than one whose heart is in a state of disharmony.

How can acupuncture and Oriental medicine help you achieve a "quiet heart" for improved health and longer life?

The point Pericardium 6, known as Neiguan or Inner Pass, can provide relief from anxiety, seasickness, nausea, and light-headedness. You can use acupressure by pressing on this point to calm anxiety and reduce nausea.

Turn your wrist palm-side up and starting at the wrist crease, find the two tendons in the center of your arm. Once you find them, place three fingers down starting from the wrist crease. At the other end of your three fingers lies the point.

Press firmly with the thumb until you feel relief.

❦ Reduce Stress and Improve Mental Awareness by Sitting Like a Tortoise

Meditation is of primary importance to health and longevity. Sitting and meditating as a daily practice is, effectively, sitting like a tortoise. A quiet, yet active practice, meditation requires mental stamina and strong willpower and cultivates self-awareness.

By sitting for daily meditation practice, you can better let go of fears and accept the inevitable changes which occur internally as you age, and also in the outside world. The acceptance you gain through meditation includes the acceptance of your own mortality.

The kidney organ system is associated with willpower and the emotion of fear. Through meditation, you can cultivate the willpower required to sit still, and also develop the personal strength of will necessary to confront the ceaseless thoughts and emotions of the mind. Because the kidney system relates to fear, one of the best ways to strengthen it is to successfully confront your fears and work through them.

As we grow older we see signs of declining kidney energy or deficient kidney Qi. In Oriental medicine, Qi refers to the life energy that flows through your body.

Sometimes this life energy, or Qi, can become stuck or deficient in certain areas. Some of the more common signs of deficient kidney Qi include weak lower back muscles and knees, deafness, incontinence, and forgetfulness--conditions that are often associated with aging.

❦ Increase Vitality by Walking Spritely like a Pigeon

What does it mean to "walk spritely like a pigeon"?

The spirited gait of a pigeon gives the impression of vitality. The pigeon is very aware of its environment and ready to move or fly at a moment's notice. The spritely quality of the pigeon's mobility represents the energy of the liver organ system.

The force a seed needs to sprout and break through the earth as it grows in the spring is a great analogy for the energy of the liver system as spring brings about new growth and new life.

From an acupuncture and Oriental medicine perspective, for greater vitality, you need a healthy liver system. It is believed that any situation that constrains or frustrates a person will consequently injure the person's liver. In order for an aging person to remain healthy and creative, the body and mind must stay active. You must engage in new activities so that creativity and curiosity can flow freely and easily as you move through life.

❦ Release Worries and Restore Energy by Sleeping like a Dog

What does it mean to "sleep like a dog"?

A dog falls asleep easily and sleeps very deeply, awaking fully restored. Regular, restorative sleep is a key to feeling young, healthy and vital. In order to sleep deeply and easily like a dog, the body and mind must willingly power down.

It can be very challenging in today's busy world to let go of your daily worries and thoughts in order to sink into deep, restorative sleep. Therapies are available to help address sleep issues you may be experiencing so you can get better rest.

Make a point of going to bed early and waking early to help regulate your sleep schedule. Acupuncture and Oriental medicine consider every hour of sleep you get before midnight to count double. So, try to go to bed as early as possible, and make sure the room where you sleep is quiet and serene to improve your chances of sleeping deeply.

If your sleep is peaceful and you wake feeling refreshed, this indicates your heart is balanced, your kidneys are strong and your liver energy flows freely. The more nights you have during which you sleep like a dog, the younger you will look and feel.

A healthy mind and body need not decline with age. Prevention of age-related cognitive and physical issues involves safeguarding the yin, yang, and jing (adrenals, hormone balance, and genetic endowments) throughout your lifespan by maintaining a healthy diet and lifestyle, avoiding toxins, keeping harmony in your environment and relationships, and maintaining balanced activity and rest.

For more information, please contact Dr. Anna at MoveYourQi.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.

Happiness Enhancing Strategies

These are 12 researched strategies for sustainable happiness adaptation written by Sonja Lyubomirsky as published in the Scientific Approach to Getting the Life you Want The How of Happiness ^{(Penguin 2007)}.

1. Count your blessings

Express gratitude for what you have, through contemplation, journaling or verbally sharing your appreciation for others.

2. Cultivate Optimism

Keep a journal and write about the best possible future for yourself.

3. Avoid overthinking and social comparison.

Minimize dwelling on problems and comparing yourself to others.

4. Practice acts of kindness for friends or strangers, directly or anonymously, spontaneously or in a planned way.

5. Develop nurturing relationships.

Choose a relationship in need of strengthening and invest time and energy in healing, affirming and enjoying it.

6. Do more activities that truly engage you.

Increase the number of experiences at home and at work in which you "lose" yourself.

7. Replay and savor life's joys through thinking about them, writing, drawing or sharing them with others.

8. Commit to your goals.

Select several significant, meaningful goals and devote time and effort to pursuing them.

9. Develop strategies for coping with stress, hardship or trauma.

10. Learn to forgive.

Keep a journal or write a letter to let go of anger and resentment.

11. Practice religion and spirituality.

12. Take care of your body by engaging in physical activity, meditating, and smiling and laughing.

Enhance Your Emotional Wellness with Oriental Medicine

The upcoming holiday season (yes, it all begins around Halloween) can be filled with a dizzying array of demands, visitors, travel and frantic shopping trips. For many people, it is also a time filled with sadness, self-reflection, loneliness, and anxiety.

Compound the usual seasonal pressures with economic strain, and you may find this to be one of the most emotionally trying times of the year.

At some point in life, everyone deals with major upheavals or emotional distress. These events can trigger a host of unexpected feelings and behaviors, from depression and panic attacks to major disruptions in sleep and eating.

Acupuncture and Oriental medicine can alleviate symptoms associated with mental and emotional health issues by treating the root cause of the problem to help restore balance to the body's internal environment.

Mental health disorders are medical conditions that can disrupt a person's thinking, feeling, mood, and ability to cope with the daily demands of life or relate well to others.

Affecting people of any age, race, religion, or income, mental health issues are more common than you might think.

In fact, experts estimate that a significant number of people report symptoms that indicate sufficient qualifying criteria of a mental disorder. Some mental disorders are less severe and can be easily managed with proper treatment.

Mental illnesses that are more serious and require more extensive treatment includes

✾ major depression
✾ schizophrenia
✾ bipolar disorder
✾ obsessive compulsive disorder (OCD)
✾ panic disorder
✾ post-traumatic stress disorder (PTSD)
✾ borderline personality disorder.

From an Oriental medicine perspective

Mental health disorders can cause a disruption in the flow of vital energy, or Qi, through the body.

These energetic imbalances can throw off the immune system causing

✾ pain
✾sleep disturbances
✾abnormal digestion
✾headaches
✾menstrual irregularities
✾ over time, more serious illnesses

Acupuncture treatments can correct these imbalances and directly affect the way your body manages your mental health.

Oriental medicine does not recognize any mental disorder as one particular syndrome. Instead, it aims to treat the specific symptoms that are unique to each individual, using a variety of techniques including acupuncture, lifestyle/dietary recommendations and exercises to restore imbalances found in the body.

Therefore, if 100 patients are treated with acupuncture and Oriental medicine for anxiety, each of those 100 people will receive a unique, customized treatment with different acupuncture points, and different lifestyle and diet recommendations.

Mental health issues are best managed when health professionals work together to meet the unique needs of each individual. Acupuncture is an excellent addition to any treatment plan as it is used to help the body restore balance, treating the root of the disorder, while also diminishing symptoms.

Acupuncture and Oriental medicine practitioners have the ability to detect energetic changes that occur in the body and relieve symptoms by restoring equilibrium.

The physical and emotional symptoms that you are experiencing will help create a clear picture for your practitioner, from which a treatment plan can be created specifically for you.

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

Optimal Nutrition and Healing Habits: What to Eat Post Surgery or Hospital Stay

An article from the Human Nutrition, Applied Nutrition Journal and US National Library of Medicine National Institutes of Health reported that individuals/patients on a surgical, a medical, an accident service and an elective orthopedic ward were...

...given foods that reflected a very low daily intake of iron and vitamins as compared to those recommended for healthy adults.

When I worked in hospitals and rehabilitation centers in Florida and in California, I noticed that people recovering from major surgery, those battling cancer, patients that were recovering from pneumonia and those in hospital beds for chronic illnesses were given white bread, canned (saturated with sodium) soups and canned (marinated in sugar water) fruits, and Jell-O.

I questioned many times to myself and to the dietary staff, as well as hospital/rehabilitation management how people (most of them seniors) were supposed to recuperate when we are feeding them junk food that was essentially “dead”?

I was never given more of an answer except, “these foods are easiest to digest” and “the patients chose them.”

After working many years in the healthcare industry, I did discover a spin to the marketing aspect of what management would tell to family members thinking about placing their loved ones in centers or a hospital of their choice.

They would use fancier words to dress up regular old dishes. Menus would be written in fancier fonts. And now patients, re-labeled “guests” would have options to what they were given to eat.

I had many opportunities to visit the kitchens of hospitals and rehabilitation centers and look at the ingredients of these upgraded foods. Just as I thought, however.

Even in the private pay, best of the best centers, most foods were still chock full of hydrogenated oils, trans fats, high fructose syrups, MSG and sodium.

Even the simple crackers and jam fruit spreads had these ingredients.

Forget even asking for organic and seasonally fresh produce. I found it sad that the most important ingredient in our functional and overall health, nutrition, was still lacking in so many aspects and no one questions it enough to make true change.

I later found out that when budgets are cut from hospitals and rehabilitation centers, be it public and insurance accepted or private/self-pay, the dietary department suffers.

✧ Prime cuts of meat are no longer available.
✧ Margarine will substitute for real butter.
✧ Herb and mixed green salads will now be iceberg lettuce.

Here’s to your health! Eat up.

I am not the only one that feels this way, even though my opinions and experience are voiced in this article.

Chef Marcus Guiliano, a “chef on a mission” talks about how unhealthy hospital foods really are. You can access his YouTube video here: http://www.youtube.com/watch?v=mR1plZZpNSw.

Three characteristics best determined the satisfaction of the hospital/rehabilitation consumer/patient when it came to food

According to an article published in the Journal of American Dietetic Association (1990)

1. taste
2. the temperature of the food at the time of consumption
3. presentation

There is very little regarding the nutrition of the food and how certain foods will aid in body recovery.

Is food nutrition not elementary enough for people to realize that we are exactly what we eat and that eating processed white foods with corn syrup and Trans fats will not optimize the well being of the not-so-well?

Though many resources suggest eating whole foods, whole grains, plenty of fruits and vegetables and lean, high-quality animal protein (which I disagree with) and drink clear liquids following surgery and cancer surgery recovery, most of these resources fail to mention the supplements to such “clean” eating.

The following are my suggestions for people in the hospital and recovering from most types of illness or hospital procedure that does not involve feeding tubes and stomach shrinking of re-routing.

Certainly, there are innumerable types of medical procedures that one could have experienced, so to be meticulous and name them all would be difficult. Take this list as a general guideline and get the flavor and gist of what I am suggesting.

While this list is not for everyone (every person should analyze and know their own tolerance, allergies, and list of current medications), following this list will aid in the body to best recover and get people on their feet again, feeling strong and whole.

Many nutritionists agree that certain amino acids seem to help wounds heal faster, and will suggest —especially after surgery, meals and snacks that include lean animal meats and proteins such as fish, chicken, eggs (especially the whites), and other great foods such as brown rice, walnuts, almonds, and sunflower seeds.

I suggest more, if not all plant based recovery foods, including blue green algae and sea vegetables. Studies suggest that vitamin C and zinc can also help you mend; drinking Emergen-c powder is a great and delicious way for our bodies to absorb the vitamin c. Stay away from commercial orange juice as your form of vitamin c. Eat the daily recommended amount of fruit and produce (5-7) per day, especially kiwi, and the assorted berries, plus don’t forget about those dark leafy greens chock full of vitamin c. As a last resort, many of the fortified breakfast cereal will contain vitamins, too (so read the labels). I suggest a trusted brand of a daily multivitamin (such as Usana, Life Extension and Premiere Labs), but choose one that delivers B12 and iron, both of which aid bone marrow in forming new blood cells and take a Vitamin D3 tablet. I suggest taking a daily dose of 2000 mcg vitamin K (blood and bone builder) and black cumin seed oil—500 mg. Finally, consider supplements of one amino acid in particular: glutamine. A Harvard Medical School review of research on glutamine indicates that people who got the amino acid intravenously after surgery spent, on average, four fewer days in the hospital. Dosages on these supplements will vary depending on your health needs. Seek out your nutritional health professional for proper intake.

There are also some nutrients that have been recommended for a speedy recovery after surgery. These include Omega-3 fatty acids (found in oily fish like tuna, salmon and mackerel) and avocados, Omega-6 (hemp seed products, chia seeds and flax seeds), L-arginine (found in dairy products, meat, poultry and fish, as well as nuts, rice, whole-wheat, soy and raisins), L-glutamine (found in meats, fresh fruits, and vegetables), branched chain amino acids (found in meat, whey protein, egg protein and other dairy products), and nucleotides (found in organ meats such as liver and kidney, legumes and seafood). These nutrients have been found to boost the immune system, and allow for a faster recovery (Source: Oprah.com). Include a pure protein drink (iso pure is a great choice).

Here are additional tips to help with the nutritional process of healing well after your stay at the hospital or rehabilitation center:

Aside from what type of foods you are consuming during your recovery, pay attention to your food consumption by eating smaller meals. Your body needs the extra energy to heal, not expel energy digesting bid meals. Try to stay away from heavy animal protein focused meals, as well. Animal protein is difficult to digest and causes inflammation, slowing down the healing process. At most, following surgery, drink clear organic, low sodium chicken or beef broth (Vietnamese pho broth is a good example).

Add iron and mineral rich foods to your daily diet, which will assist in blood and immunity building. Examples include: green juicing green vegetables as a smoothie (kale, cucumber, parsley, spinach, mustard greens, celery lemon), spinach, blue green algae, black strap molasses, cherries, walnuts, pine nuts, red dates, sea weed, sea vegetables, black eyed peas, asparagus and chestnuts.

If you have had antibiotics in your system or are currently taking antibiotics, take a daily dose of acidophilus (probiotics), as this will help build a strong and flourishing intentional gut. Antibiotics tend to destroy the digestive and intestinal gut, and people who have had surgery tend to suffer from frequent yeast infections and have digestive problems.

Get regular sessions of acupuncture and massage. Research has shown that patients that have acupuncture and massage report less pain, more relaxation and faster healing. Try meditation and restorative yoga (once you are cleared by your medical professional to begin body moving and gentle exercise).  Take it easy and ease back into your daily routine. Don’t hesitate to ask for health and change your mind set to an optimistic and healing one. Your mind is a very strong tool that can help you heal. If you have any questions, feel free to contact me!

(Additional Sources: Get Living.CA)

Breathe Deep and Let Go of Stress

When you think about your breath as being your link to life, it takes on a whole new meaning. In our fast-paced lives, most of us forget to breathe fully as everything occupies our minds, except for breathing.  We are often so caught up in meeting the needs of our family, work, etc., that we fail to nurture ourselves.

When my daughter was born I noticed how every single part of her body moved with her breath. It reminded me that deep breathing is as natural to us as it is a child, and it fades away as we get older unless we pay it some attention.

When our body identifies stress, it begins to produce stress hormones, which increases our respiration levels, blood pressure, and heart rate. How often during the day do you catch yourself holding your breath, clenching your jaw, or grinding your teeth at night while you sleep?

When people hold tension in their bodies, there is a natural tendency to only breathe from the chest (also known as shallow breathing). Every time we are faced with a stressful situation, these are the very times we need to be able to automatically incorporate breathing techniques, even if it's only for a few seconds.

Luckily, we can respond to that stress and alleviate the body's response simply by breathing deep.

Deep breathing is a must for the detoxifying of the body, the continuation of life, and it feels so good.

The simple act of breathing in itself is so important for many of our bodily functions. When we breathe in deeply, we cleanse our body with fresh oxygenated blood. Holding our breath or shallow breathing can hurt this perfect ability of our bodies to produce fresh oxygenated blood.

This can cause a number of problems including improper digestion, exhaustion, and anxiety within the body eventually leading to overall poor health and a lack of coping ability.

❖ You can start to get more in touch with your breathing by simply lying down wherever you're comfortable; the floor, a bed, a couch, wherever- just make sure you will not be interrupted.

❖ Relax your legs, arms, and entire body.  Close your eyes. Relax your facial muscles, your tongue and the space between your eyebrows.

❖ Take in a deep breath through your nose. When you inhale, your lungs and your body's midsection should move as one. As you breathe out, it should feel as if your stomach is releasing the air you've just taken in.

❖ Now place one of your hands on your belly and one on your chest cavity. Breathe deeply through your nose into your belly area to move your hand up as much as you are able.

❖ The hand on your chest should just barely move, and it should only move when the hand on your midsection does.

❖You should keep going with this process until it becomes as natural as possible.

Now as you are doing this, try smiling as you take air in through your nose, and as you exhale, the breath should make a gentle noise, as the wind might make in the trees on a breezy day. Sense what you are feeling. When you first start this exercise, do it for five minutes. Try to work your way up to twenty minutes. Once you've finished, spend a few minutes without moving to allow your body to simply exist for a few moments.

Fibromyalgia and Pain: Natural Treatments

According to the American Chronic Pain Association, fibromyalgia is a medically unexplained syndrome characterized by chronic widespread pain and a heightened and painful response to pressure (allodynia). Fibromyalgia (fī'brō-mī-āl'jē-ə) affects more than 6 million people in this country. Most of them are women, but it does occur in men as well. Other core symptoms are debilitating fatigue, sleep disturbance, and joint stiffness. Some patients may also report difficulty with swallowing, bowel and bladder abnormalities, numbness and tingling (paresthesia) and cognitive dysfunction.

Fibromyalgia is a term that's been used only fairly recently. It is not a new condition. Previous to this, it was referred to as soft tissue rheumatism or fibrositis or non-articular rheumatism.

People with fibromyalgia may experience the following symptoms:

➮ Wide- Spread Aches and Pains
➮ Localized pain in the neck area
➮ Pain in the rib area
➮ Lower back pain
➮ Chronic Fatigue
➮ Tension Headaches
➮ Myofascial Pain Syndrome (means pain and inflammation in the body's soft tissues)
➮ Tender points in the thigh area
➮ Immune Deficiency Syndrome
➮ Depression
➮ Lethargy
➮ Sleep Disruption Problems
➮ IBS and related digestive problems
➮ Problems with concentration
➮ Irritability
➮ Anxieties
➮ Vulvar pain syndrome
➮ Nails and hair brittle and poor quality
➮ Weight gain
➮ Sugar cravings and a form of hypoglycemia

Many people live with pain for years before fibromyalgia is found as the cause.  A recent brain-scan study confirms scientifically what fibromyalgia patients have been telling a skeptical medical community for years: They're really in pain.

In fact, the study finds, people with fibromyalgia say they feel severe pain, and have measurable pain signals in their brains, from a gentle finger squeeze that barely feels unpleasant to people without the disease. The squeeze's force must be doubled to cause healthy people to feel the same level of pain—and their pain signals show up in different brain areas.

The results, published in the May issue of Arthritis & Rheumatism, the journal of the American College of Rheumatology, may offer the proof of fibromyalgia's physical roots that many doubtful physicians have sought. It may also open doors for further research on the still-unknown causes of the disease, which affects more than 2 percent of Americans, mainly women.

Now, more healthcare providers are aware of the condition. This means that it can be addressed sooner. And there is a growing list of treatments that may help.

According to sources such as the National Institutes of Health, American Medical Association, and American College of Rheumatology, little is known about the cause of this type of pain, but the central nervous system does play a role. Unfortunately for this progressive disease, there is no cure for fibromyalgia but there are treatments that can help. Many people have found ways to have a good quality of life in spite of fibromyalgia.

The following are ways to live a more comfortable life with fibromyalgia:

➲ Plenty of sleep

Nap any time that you can.

➲ Move your body

Keep active-walking and low impact sports are great examples.
Meditation helps tremendously. This allows you to separate the mind from the pain

➲ Magnesium and Malic Acid supplements

Consult the doctor or a nutritionist to have your Magnesium level checked. It is a simple painless mouth swab

➲ Epson Salt baths

Take 2-3 warm Epson Salt baths a week (Epson salt contains Magnesium and soaking in a warm tub helps the body to absorb the mineral into the body better. Magnesium aids the muscles in better utilization of oxygen. When body magnesium levels are low, cramps, spasms, and pain may augment.)

➲ Eliminate Sugar from your diet.

No more sugar–sweets, candies, syrups, etc. Instead, use Xylitol 'from birch bark' - sweet with no bitter aftertaste. Xylitol can also help prevent tooth decay. Instead of adding sugar or artificial sweetener to your beverages or food, use Liquid Stevia. Do not use any artificial sweeteners.

More traditionally, Neurologists, Rheumatologists, Chiropractors, Psychiatrists, and pain specialists will address the symptoms of fibromyalgia and focus on the pain aspect in terms of medications. Solutions such as massage, muscle relaxants trigger point injections, nerve blocks, steroid shots and braces as well as surgeries are most popular. More progressive treatments include biofeedback and acupuncture.

❖ Massage Therapy

Massage therapy is another alternative pain treatment that is one of the most commonly tried for fibromyalgia. The benefits of massage are hard to demonstrate in a clinical study, but it does seem to be helpful for many types of muscle pain, including fibromyalgia. Massage is generally safe. It may certainly relieve tightness and promote relaxation, but it is not likely to provide any long-term fibromyalgia help.

❖ SAM-e

This is a great item for natural joint support and mobility, AND for emotional wellness. This very important supplement is backed by over 20 years of research. It helps to support positive mood balance, joint and liver function. SAM-e is found naturally in every cell in the human body and increases levels of important neurotransmitters such as serotonin and dopamine. It also protects the liver from fat infiltration.

❖ Co-Q-10

Research indicates that CoQ10 may support heart health by supporting cellular energy production.

❖ Beta Glucans, with ImmunEnhancer

Beta Glucans gives your body a very powerful nutritional boost for natural cellular defenses. Beta Glucans activates NK cells and is helpful to the immune system and against tumors. For a stronger immune system, take one Beta Glucan tablet a day.

❖ Liquid Calcium Magnesium

Best used in the morning and right before bedtime. People often need more calcium and magnesium than any other vitamin or mineral because they are the primary building blocks of bones, teeth, and muscles.

❖ Source Naturals L-Lysine

This is an all-natural stress fighter and immune booster. It can help regulate your immune system response - especially when you are under extra stress situations. Take extra L-Lysine when exposed to crowds and during flu season.

❖ Emer’gen-C

This handy packet of 1000 mg of Vitamin C and 25 different electrolytes in the ascorbic acid form delivers 8 times more potassium than Gatorade and other sports drinks. When you add water to the Emer'gen-C powder, it immediately effervesces to a powerful, delicious, and healthful activator of your metabolic functions.

❖ Glucosamine Chondroitin plus MSM

This helps with inflammation. MSM is an excellent source of safe and substantial relief. This helpful relief comes from MSM's pain reducing, anti-inflammatory and increased blood-supply properties. Soft tissue inflammation responds well to minerals which improve blood flow.

❖ Vitamin D

Both vitamin D and magnesium levels have been found to be low in people with fibromyalgia, but as of yet, there is no evidence that taking vitamin supplements are an effective fibromyalgia treatment. Vitamin D, known as the sunshine vitamin, does have some effects on nerve and muscle function, and some studies have suggested that low levels of vitamin D may be associated with chronic pain of fibromyalgia. In a small clinical study published online in the In a recent issue of Pain Medicine, fibromyalgia symptoms improved in 30 women after 8 weeks of vitamin D supplementation. However, other researchers have failed to find any association between fibromyalgia and vitamin D levels.

❖ Acupuncture

Acupuncture is one of the oldest forms of treatment for chronic pain and is based on ancient Chinese medical practices. There have been several studies on the usefulness of acupuncture in fibromyalgia. Three studies support the use of acupuncture combined with a pulsed electric current, a treatment called electroacupuncture.

❖ Capsaicin Application

Capsaicin comes from pepper plants and is considered a natural pain reliever. It’s the active ingredient in a variety of over-the-counter sprays and lotions. When applied to a painful area of the body, it stimulates the release of a body chemical called substance P. As substance P is depleted, the pain sensation seems to decrease. Capsaicin has been used for chronic pain in diabetes, cancer, and cluster headaches. It may also temporarily relieve fibromyalgia pain.

❖ Biofeedback

Biofeedback is an alternative therapy that uses the mind-body connection to help you learn to control your chronic pain with the power of your mind. The feedback may come in the form of muscle tension, skin temperature, or brain wave measurements. Biofeedback is helpful for many painful conditions when it is used along with other therapies.

❖ Melatonin Hormone

Melatonin is a natural hormone found in the body, thought to be involved in promoting sleep. Melatonin in pill form is often used as a sleep aid, but it has also been used for depression, chronic fatigue, and fibromyalgia. The experts say there is not enough evidence to support its use for the chronic pain of fibromyalgia. However, many people do get fibromyalgia help from natural and alternative treatments despite the lack of research support.

Resources: everydayhealth.com, webmd, livestrong.com, naturalnews.com, niams.nih.gov