13 Power Foods That Help Detox the Body

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

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.

walking2

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

Better Than Raisin Bran: Top 11 Sources of Fiber 

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.

Healthy Aging and Improved Longevity

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 

14 Power Foods for Fat Burning and Lean Muscle Gaining

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

seed grain

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

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

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

9 Natural Ways to Prevent the Cold and Flu

9 Natural Ways to Prevent the Cold and Flu

 

Flu season or not, adopting sound lifestyle habits that boost your immune system and keep you healthy are on most everyone's minds, especially with current pandemic considerations.

Always be mindful and prepared during these current global and local health measures and before the weather changes, as we dive into another season (fall).  Unless you have countless hours of sick days you wish to cash in or love leaving your health to chance,  healthy, holistic and preventative measures are the best rules of thumb when trying to outsmart your body from sinking into feeling like it's got the flu or cold, which can both leave you feeling icky, to say the least. (And no one likes to continue working from home, or teach virtual homeschool while feeling like a sack of potatoes).

Below are my favorite natural and beneficial ways to prevent the flu, whether you are 2 years old or 90!

1. Get lots of sunshine & fresh air outdoors!

Unless you are living where there are fires and smoke that have colored your sky orange and the health index for quality air is in the unhealthy/dangerous range, get outdoors!!! People who get a good dose of vitamin D from the sun (at least 15 min a day) and utilize Mother Nature's fresh air will not only have their moods lifted but also create more serotonin (the feel-good hormones) released into the body.

Vitamin D boosts the immune system, just like eating mushrooms, (filled with vitamin D). People who feel better mentally and physically have stronger immune systems and will most likely avoid getting sick.

2. Wash your hands often & Don't touch eyes/mouth

Washing your hands for at least 20 seconds, especially for children, avoid touching eyes, nose and mouth, and/or using alcohol-based anti-bacterial hand rub when water and soap are not available will decrease the chance of getting sick by 65-80 percent!

 

3. Staying away from populated places, especially enclosed areas

When flu season is at its peak (mid-October through January), try to avoid going to extremely populated and enclosed areas where re-circulated air and germs can proliferate and infiltrate your body.

Top places with germs:

☉ restaurants (especially the bathrooms, menus, condiment dispensers)
☉ airplane/airport bathrooms
☉ grocery store and/or shopping carts
☉ gymnasiums and workout rooms
☉ malls
☉ doctor's offices

4. Get good rest

When your body is well rested, your immune system is up and all defenses are ready to keep your body well.

A lack of quality sleep deletes the body's ability to fight off foreign invaders. Even 20 minute cat naps in the middle of the day will help!

Shut down all electronically devices 2 hours before going to bed so the brain and optic nerves prepare for melatonin release and a good night's rest.

Adults, try to aim for 7-9 hours, and children 12-14 hours!

Make sure to limit caffeine and stimulating foods for before 2 pm, and sleep without electronics by your side (at least 5 feet away) and without lights.

 

5. Meditate, exercise or other stress release

I have recorded more than 30 episodes on mindfulness and meditation/stress relief on Apple and other podcast platforms. Check them out! It's called "Braincation with Dr. Nancy Lin" . Click on the link to access for free!

Perhaps on of the precursors to a cold or the flu is a compromised immune system, and the fastest way to deplete those defenses is stress.

The holidays can be very stressful with holiday shopping, family reunions, traveling, changing of the weather, deadlines for the end of the year and all the festivity celebrations can leave us feeling overwhelmed.

Without a routine stress release (through exercising, crafting, journaling, yoga, meditation or which ever else you call stress release), this hustle and bustle of the fall/winter season is not sustainable and will invite colds and flus to overtake the body.

Exercising creates good endorphins and lifts up the mood and boosts the immune system as well. Find a way to channel your stress.

 

6. Eat and drink your fruits and veggies!

Boost your immune system from the inside out and build an armor of strength and good feeling with the foods you choose to eat and drink.

I suggest a green drink or two a day (green apple, cucumber, spinach, kale, celery, ginger, parsley and lemon) and try eating 5-7 servings of fresh fruits and vegetables.

These live foods are choc filled with phytochemicals and micronutrients to rid the body of foreign invaders that aim to weaken the body's optimal wellness functioning.

Also, pay attention to what is local and in season. Eating those foods will ensure that the most amount of vitamins and minerals are present.

7. Oils, Oils, Oils

Don't forget to utilize your oils!

Good oils that you can consume from foods (coconut oils, omega 3 oils, hemp and flaxseed oils) as well as essential oils that can be diffused into the air, used on or in the body as anti-microbial, anti-inflammatory, and anti-bacterial.

For more information on essential oils, please visit  hmydoterra.com/truthnhealth.

 

8. Probiotics

Make sure you and your family take daily doses of probiotics.

These are the good bacteria in the gut that helps to stave off colds and the flu, maintains the homeostasis in the gut and re-balances the bacteria we need in our bodies that are destroyed by antibiotics.

Also, eat regular (not too much) amounts of fermented foods with naturally occurring probiotics (Greek yogurt, miso, tempeh, kimchi, coconut kefir and sauerkraut.

 

9. Elderberry, Colostrum and Water

These three are bonuses when boosting the immune system.

♢ Elderberry syrup

This is packed with vitamins A, B and C, but it also stimulates the immune system, has been shown to prevent colds and the flu, and tastes delicious.

It is available for children and adults.

♢ Colostrum

It is the "liquid gold" that comes from the pre-milk of a newly mothered cow. It is filled with live antibodies and is frozen and encapsulated or made into powdered form.

♢ Water

Drinking water and staying hydrated is your best everyday habit to fight against possible flu and cold season.

Also, keep the humidifier handy in your sleeping room. When the weather changes to cold, it is often dry as well.

Dry weather does not allow the body to produce mucus, which is a great first defense to protecting our bodies from foreign invaders. Infuse humidifiers with essential oils for a double dose of protection.

 

Sources: Health.com, CDC.com, WebMD.com, foxnews.com