How to Enjoy Thanksgiving without Overeating, Binging or Feeling Guilty

Canadian Thanksgiving Is this weekend, and American Thanksgiving is not far behind!

Thanksgiving and other special occasions are usually events that are celebrated with food…and LOTS of it. It’s a time where we joke about bringing a pair of sweat pants so we can let our bellies purposely expand.

Do you feel fearful about losing control with food when it comes to celebrations?

• Maybe you are scared that if you eat food that you normally view as “bad”, or a “big no-no” in your nutrition plan, you know you won’t be able to stop eating and eating.
• If you count macros or calories, maybe you stress about how to keep track of your numbers if you do not know exactly how many calories, points, macros, etc grandma’s homemade food is.
• Maybe you starve yourself all day just to save your calories for the huge Turkey Dinner, and then end up feeling painfully uncomfortable because you overate three times over.
• Maybe you feel so guilty for eating so much food that the next day you over-exercise to work off all the “damage”.
• You may find yourself increasingly anxious as Thanksgiving approaches, and you work extra hard at the gym so that you can allow yourself to eat the Turkey dinner.
• You can’t stop focusing on the number on that scale, and you feel so anxious about gaining weight that you just stay so obsessed about not letting that number on the scale move up, and as a result, feel anxious and stressed overall.

What do all the above scenarios have in common? It all involves how much energy is revolved around your relationship with food and body image. I personally have suffered from all the above situations in the past, and it’s exhausting! So much energy is put into maintaining a certain number on the scale and a certain physique, and I thought the answer was just about what I put in my mouth. So I developed a rigid mindset where I only allowed myself to eat extremely clean foods and would punish myself with destructive self-talk if I ate something that was “not healthy”.

So I’m writing this post because if you can relate to the above situations, I’m reaching out to let you know that there’s hope and you can get out of this love-hate relationship with food.

Here are some guidelines on how to approach Thanksgiving in a proactive way:

• Create a daily mindful ritual that helps you feel grounded first thing in the morning.
  • I personally apply my Young Living Essential Oils “Joy” and “Abundance” on, and say a positive affirmation that helps me feel into my Higher (Empowered) Self. I start my day in responding mode, rather than reacting mode. Feeling grounded first thing in the morning allows you to build your tolerance to stress.  (start your free account with Young Living so you can receive 24% off retail price and get them delivered straight to your home!)
  • I suggest not to check your emails first thing in the morning because then you are setting yourself up for starting your day in reaction mode. This just creates stress.
• Eat normally as if you would everyday. Nourish your body, eat regular macro-nutrient balanced meals throughout the day.
• Drink lots of water throughout the day, you can squeeze fresh lemon in there for improving your digestion and flavour. You can also use Young Living Essential oils in here such as lime, lemon or grapefruit.
• Move your body because you are respecting it, not because you fear food, fear body fat or are punishing your body.

• When it comes to the actual celebration meal, here are some ways to prep:
  • Mentally: Prep yourself by telling yourself that the focus is about staying in JOY and CONNECTION with others. Put the social in the foreground, and food in the background.  Give yourself permission to enjoy the food – do not worry about staying within your macros, calories, points, etc. The more stress you put on yourself, the less you will enjoy the overall experience. Thanksgiving is a time to truly focus on gratitude- be thankful for all that you have in your life, keep this as the focus.
  •  Emotionally: Take deep breaths, if you have time, engage in your morning ritual by stating your affirmation and breathing in and applying essential oils, bring them with you as tools to soothe. Or if you don’t use oils, have an image of something calming to come back to in your mind when you start to feel stressed or anxious.
  • Physically: Eat mindfully and slowly, really let yourself savour the food.
  • Spiritually: Stay in connection with yourself, checking in with your level of anxiety and calming down if you notice the anxiety is rising.

Oct 11 at 3pm MST

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“Since working with you last year, I have not been on a diet in a year (the old me probably would have been on 6-12 diets by now) and guess what?  I’ve lost 13 pounds.  Thirteen pounds, without even “trying”.  Thirteen pounds that my body no longer needed and was really to let go of.  I feel lighter physically, but mostly mentally.  I am no longer carrying around the weight of “not good enough”.  I feel free.  I love myself more and feel more confident in my skin that I ever have and I just wanted to say thank you, Roz.  Thank you for giving me the tools and encouragement to step in to my power and learn to love myself, flaws and all.  And as an added bonus to this amazing year of transformation, self-love and healing, my back pain is all but gone.  In part because I have started listening to the whispers of my body and not waiting for it to SCREAM at me. Thank you again for everything.  My life is better because of you”. ~ Brandi B. 

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Rosalyn is Founder of Holistic Body Love, Registered Psychologist & a Mindset Coach. She is the go-to person to help you feel more empowered in your relationship with food, body image, weight, positive self-talk, relationships with other people and money mindset. Her website is http://www.holisticbodylove.ca

Physical Fitness & Mental Health Connection for the Best You

It is a known fact that daily exercise is good for the body, but the recently discovered connection between physical and mental health might prove that exercise can be good for the mind as well.

Research has shown that exercise can help combat against mental ailments such as anxiety, ADHD, and depression. Likewise, exercise can help you:

• sleep better,
• improve your memory retention, and
• improve your overall mood.

Although there is no set age to start becoming more physically active, it is best to engage in exercise and other physical activities as early as in your teens, according to medcarehealth.com.

After all, starting out early can help you grow and mature with a mind and a body that is ready for anything.

But, before I delve deep into the connection between mental and physical health, let’s start with a simple question:

What is health?

According to the World Health Organization (WHO), a person who is free from disease or disability is not immediately considered healthy. Instead, you must demonstrate physical, mental, and social well-being in order to be considered truly healthy.

Great, but how are those connected?

The Canadian Mental Health Association lists 3 concrete associations that demonstrate the connection between physical and mental well-being:

1. Poor mental health increases the risk for chronic physical conditions.
2. Patients suffering from serious mental ailments are at a greater risk of suffering from chronic physical conditions.
3. Finally, people suffering from chronic physical conditions might also develop mental illnesses in the future.

These associations show that there is indeed a connection between physical and mental health.

Though there might not be a proven way to prevent these chronic illnesses from developing, acknowledging the relationship between your mind and body can help you minimize potential risks.

What benefits can you reap from exercise?

The primary reason why you might choose to engage in more physical activities is to trim your waistline or to lose some pounds. However, exercise can provide you with so much more.

In a study that aimed to answer the question:” how does physical health affect mental health?”, researchers discovered that elderly adults who engage in regular exercise and are physically fit tend to possess much larger hippocampi than other people in their age group.

Wait, what is hippocampi?

The hippocampus is the part of the brain that is responsible for your spatial memory. Maintaining this part of your brain even in your older years gives you a great advantage.

Does mental health affect physical ability?

Meanwhile, in a study conducted by researchers at the Bangor University in Wales, it was discovered that people who engaged in mentally draining activities before performing difficult exercise tests reached exhaustion much faster than those who were mentally relaxed prior to performing the physical task.

This study shows that one of the benefits of nurturing your mental well-being can also affect your physical strength and endurance.

Can exercise combat depression?

According to Jane Collingwood, author of The Relationship between Physical and Mental Health, those individuals suffering from depression often have worse physical health than those who are mentally healthy.

Likewise, patients suffering from chronic physical diseases are also likely to suffer from depression.

Just a little exercise goes a long way

Exercise, even in moderation, can greatly improve both the mental well-being and physical health of those suffering from depression.

Physical activity can help encourage positive changes in your brain such as a surge of endorphin or “feel good hormones”.

Regular exercise can also help distract you from any destructive or negative thoughts and allow you to find your inner peace.

Exercise relieves anxiety

While you might think that the physical benefits that you reap from exercise are the things that make you feel good, its effect on your mind are probably the more likely reason for your happy feelings.

Exercises such as weight training can ease the suffering of people who are living with anxiety by elevating their mood and reducing their feelings of irritability.

Remember: Even moderate daily exercise can contribute to improved long-term mental health.

Reaping the benefits of exercise

photo by zirconicusso

As previously stated, you will not need to block off your entire day just to reap the mental and physical benefits of exercise. You will see a difference in 30 minutes per day, 5 days per week.

Additionally, while it might take months before you see any significant physical changes after exercise, the mental boost that it can provide is almost instantaneous (Weir, 2011).

For this reason, it would be more beneficial if you learn to focus on how good you actually feel after your workout than to simply look for the physical rewards.

This is particularly important for patients who are suffering from stress or mild cases of depression and anxiety since focusing too much on your physical appearance would only worsen your condition.

Don’t delay another day: simple exercises to get started

One of the easiest ways to sneak some physical activities into your busy schedule is by taking a quick walk to or from your office. Exercise can enable your brain to better manage your stress levels.

The Key Takeaway: Sweating it out even from a brisk walk can help relieve you of your physical pain as well as make you feel more at peace.

Another easy way to get an energy boost is by hopping on a treadmill, jumping on a rebounder trampoline, or lifting a few weights at home or at the gym.

Regardless of your age, weight, or gender, all you really need is the motivation and determination to keep moving.

Exercise and mental health – the undeniable bond

There is a significant amount of proof that supports the connection between physical and mental health. Physically fit individuals are better able to handle stressful situations and those who are mentally healthy are able to handle more difficult physical tasks.

Therefore, it is important to nurture both your physical and mental health in order to reap all possible benefits for your mind and your body.

Want more great health information?

Visit the Rebounder Zone blog to learn more about how you can improve your mental and physical health today.

 

Sources

Breene, S. (2013). 13 Unexpected Benefits of Exercise. Accessed on June 30, 2016. Retrieved from http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise

Collingwood, J. (2016). The Relationship between Mental and Physical. Accessed on June 30, 2016. Retrieved from http://psychcentral.com/lib/the-relationship-between-mental-and-physical-health/

Canadian Mental Health Association. (2016). Connection between Mental and Physical Health. Accessed on June 30, 2016. Retrieved from http://ontario.cmha.ca/mental-health/connection-between-mental-and-physical-health/

Grohol, J.Psy.D (2009).The Connection between Mental & Physical Health. Accessed on June 30, 2016. Retrieved from http://psychcentral.com/blog/archives/2009/02/25/the-connection-between-mental-physical-health/

N.A. (2014). 5 Ways Physical Health Impacts Mental Health. Accessed on June 30, 2016. Retrieved from http://fitstar.com/5-ways-physical-health-impacts-mental-health/

N.A. (2016). Research Shows Connection between Mental Health and Physical Fitness. Accessed on June 30, 2016. Retrieved from http://www.medcarehealth.com/health-problems-prevention/research-shows-connection-between-mental-health-and-physical-fitness-2/

Robinson, L., Segal, J. Ph.D., & Smith, M. M.A. (2016). The Mental Health Benefits of Exercise:The Exercise Prescription for Depression, Anxiety, Stress, and More. Accessed on June 30, 2016. Retrieved from http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm

Weir, K. (2011). The exercise effect. Vol 42, No. 11. P.48. Accessed on June 30, 2016. Retrieved from http://www.apa.org/monitor/2011/12/exercise.aspx

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Leonard Parker is a health blogger and owner of the eCommerce store, RebounderZone.com. Rebounder Zone offers rebounder trampolines, health equipment, and health information to mature adults.

Leonard is a graduate of Stanford University and has worked in a number of roles as a consultant and digital marketing specialist. Rebounder Zone was started because Leonard saw first hand how exercise and healthy living can change lives, and he wants to help others experience this fantastic feeling, too. For any inquiries, please contact Leonard at leonard(at)rebounderzone.com.

Seasonal Healthy Eating: Turkey Sorrel Soup.

 

I often hear that people say soups are not a part of healthy or clean eating. Why not? It all depends on the way you cook a soup. If you add fatty pork meat as a base, lots of simple carbs (pasta or potatoes) and processed soup flavoring, then yes, it might turn out not that healthy at all. If we talk about canned soups, then definitely, this is not a healthy addition to your diet. Otherwise, soups that are based on relatively lean meat and filled with veggies create a wonderful way to stay satisfied for longer with no harm to your waistline.

Turkey sorrel soup is an example of a simple and healthy soup. Plus, it is a seasonal meal. Sorrel gives a tart taste to it. In combination with Greek yogurt, despite the fact you eat a hot meal, sorrel gives you a feeling of refreshment. Exactly what you need in during summer time.

When it comes to nutrients, sorrel is rich in vitamins C (immune system), B6 , A (eyesight), and minerals, iron (energy level), magnesium and potassium (blood pressure). Sorrel is also rich in fiber, which helps prevent diarrhea, constipation, bloating, or cramping.

Warning: sorrel contains oxalic acid. For sensitive individuals, high-oxalate diets have been linked to an increased risk of kidney stones.

• Servings: ”8″
• Time: ”1hr20mins”
• Difficulty: ”easy”
• Print

 

Ingredients:

• 1 turkey wing
• 3-4 liter of water
• salt and pepper to taste
• 1 medium carrot, shredded
• 1 medium onion, chopped
• 2 Tbsp olive oil
• 2 Tbsp rice, soaked in water
• 4 cups of chopped sorrel
• boiled eggs and Greek yogurt for serving

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Instructions:

1. Rinse turkey wing under cold running water. Put it in a pot with water. Cook on medium heat. Add salt to taste.
2. Add oil to a heated skillet. Add shredded carrot and chopped onion. Add salt and pepper to taste. Cook until golden and soft, mixing up occasionally. Set aside when ready.
3. Check on water in the pot. You might want to collect brown foam that appears on top. In about 45-50 minutes (counting from start), add carrot and onion mixture. Then, add soaked rice. Cook for another 10-15 minutes.
4. Rinse sorrel if needed. Chop it. Add to the soup. Cook for another 1-2 minutes. Then, add chopped greens. Taste to see if more salt or pepper needed.
5. Add sliced boiled egg and 1-2 Tbsp Greek yogurt, before serving.

 

Nutrition facts per portion:

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Calories: 117

Fat: 4 g

Carbs: 3 g

Protein: 15 g

 

Nutrition facts per portion when 1 boiled egg and 1 Tbsp Greek yogurt have been added:

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Calories: 227

Fat: 12 g

Carbs: 5 g

Protein: 24 g

 

 

 

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Mariya Korolishyna is an  ISSA certified fitness nutritionist. Born in Ukraine, the 36 years old is addicted to running and healthy lifestyle.

Visit her 2 Look and be happy website

Food Is NOT the Enemy, Self-Bullying Is!

I want to talk to you about food. For many of you, food creates tension, confusion, love/hate, pleasure, guilt, shame, and secrecy.However, food is never the enemy.

 

Society Is to Blame

Food is neither good or bad but we as a society have assigned moral values to food. So what happens is that when you eat a food, you believe is “bad”, then you consciously and unconsciously see yourself as a bad person for eating that food.

Yes, there is scientific research that states that specific foods are “good” for you and other kinds of foods are “bad” for you because of their nutritional profile. However, I invite you to be a food scientist, and rather than seeing things as good or bad, to ask yourself: ‘Does this food serve me or not?’

Good Food Versus Bad Food -You Decide

The best educator if a food is going to serve you or not is you and your body! To determine if a food serves you or not ask yourself the following questions before you eat the food (as a baseline), and right after you eat the food, two hours after you eat it, and the next morning.

1. How are my energy levels? Low, moderate, or high?
2. How is my mental clarity? Do I have brain fog or am I able to focus and concentrate? Is my mental clarity sharp?
3. How is my mood: irritable, stable, or angry?  (note: Not the same as how you are feeling about eating that food because your answer will always be guilt).
4. How is my digestive health: bloated, clear, or constipated?
5. How did I sleep last night?

Track these questions every time you eat your “forbidden food”. You will see if there are actually negative effects on your inner health. Do not focus so much on what you think and know about the food  based on what you have learned about it from outside resources. Be a food scientist and use yourself as the subject.

People React Differently to Food

How certain food affects one person may have a very different effect on another person. For example, my husband can eat granola and not have sugar hangover, whereas for me, when I have granola (in appropriate serving size), my belly starts to hurt and my head starts to spin. So if I choose to eat granola, I make it a conscious decision that I am also choosing to accept the consequences. That means I will not beat myself up for enjoying it and experiencing the negative effects on my body afterwards. I take it for what it is and move on.

You may be surprised to learn that what you thought was bad for you, may actually not have any negative impact on you. Sometimes, however, it may confirm that it does! Ultimately, this is how you can start neutralizing your food and stop seeing food as good or bad.

Food is not the enemy…bullying yourself is!

Food is just food.  You can change your story. You can change the way you respond to food, regardless of what it is.

I’d love to hear from you about how your food scientist experience is! 🙂 What did you learn?

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Want to get more high-value insights about how to discover Freedom With Food, Body Love Confidence and Being Your Own Best Friend? 

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Rosalyn Fung is a Registered Psychologist & Founder of Holistic Body Love. She is a wellness speaker, consultant, mentor, writer & blogger. Roz specializes in Holistic Nutritional Psychology in which she empowers people in their relationship with food, body image, weight, as well as digestion, fatigue, immunity and mood.

Her approach is a combination of eating psychology, positive psychology, mindfulness, neuroscience, family systems and nutritional therapy. She’s the go-to person to help you understand how to feel normal around food, and break-free from body image and weight struggles.

Follow Rosalyn on Facebook at Rosalyn Fung Holistic Body Love-Psychologist

Twitter: @RosalynFung

Instagram: @holisticbodylove

Blog: Pausitivity 

How Health Experts Eat Healthy Without Going Broke!

Like health experts, you can eat healthy without going broke, too! A primary reason you and many others may prefer to skip healthy foods is their relatively high cost. Well, that might only be because you haven’t explored all of your options.

The Game Plan for Eating Affordable Healthy Meals

Don’t know where to start?

Start with a brilliant game plan. Prioritize inexpensive healthy eating. As the famous adage suggests, if there’s a will, there’s definitely a way.

By considering the nutritive content of food more, you can eat healthy without spending a fortune.

Since you take in the good foods (as opposed to the wasteful bunch), you’re helping your budget as well as your body.

As a publication in the British Medical Journal implies, it’s one of the “rules” that many health experts live by.

Other Strategies for Eating Healthy on a Budget

• Choose gluten-free and organic foods since these are free of pesticide residues and harmful chemicals. For the same reason, avoid GE (or genetically engineered) foods.
• Construct a meal plan according to your personal budget. Remember to be flexible for certain situations, but be disciplined in following it.
• Eat more fruits and vegetables. Bananas, cabbage, carrots, cauliflower, celery, oranges, pears, plums are affordable options.
• Eliminate junk. This includes artificial low-fat ingredients, frozen meals, canned goods, potato chips, and ready-to-eat packages from the supermarket.
• Go with tasty and nutritious food ingredients. Try adding avocado, grapefruit, mangoes, papaya, and sweet corn to your meals.
• Plan your meals, but remember to be flexible. According to Harvard Health Publications, it’s recommended for meals to consist of 50% fruits and vegetables, 25% proteins, and 25% whole grains.
• Simplify your meals. Do your best to stay away from processed foods and fancy “health treats”.
• Stick to water. Coffee, milk, and tea are good, too. Avoid drinks with too much sugar such as sodas and “healthy fruit juices”.

Tricks for Affordable & Healthy Grocery Shopping

An effective way of dodging costly meals with unhealthy food ingredients? Consider growing your own garden.

If you own a garden with loads of edible produce, you don’t have to spend a fortune on healthy ingredients. More importantly, it reduces the number of trips to the supermarket; shopping for herbs and spices, as well as fruits and vegetables, becomes unnecessary.

Moreover, due to increasing food prices, dietary plans that could lead to malnourishment may be preferred. Remember, even if you’re on a tight budget, you don’t have to disregard your health.

Granted you’re open to different options, you can still eat healthy without spending a ton of money.

More Healthy Shopping Ideas

• Make use of discounts and special promos. Take note of the dates of supermarkets’ sales. Usually, you can shop for relatively low-cost foods during the holidays, clearance sales, and special occasions.
• Buy in bulk. Buy for durations of weeks and in some cases, months. Usually, foods are relatively more affordable in bigger amounts.
• Purchase meat that is close to its expiration. Assuming that preparation and cooking are done prior to spoilage, you can take advantage of up to 50% in  savings.
• Visit your local farmers’ market. There  you will find a variety of healthy signature products. Since the prices aren’t usually fixed, shop wisely and don’t be afraid to negotiate.

Five Rules to Proper Storage of Your Healthy Food

Did you know that in the United States, up to 40% of foods end up going to waste? Consequently, millions of precious dollars go to waste.

Don’t let this be you!

It’s due to improper storage. Make sure to read expiration dates on labels. By keeping this in mind, as well as some steps on proper storage, you can eat healthy on a budget without having to unnecessarily replace your food.

Food Storage Rules

1. Freeze fruits and vegetables (especially if you buy in bulk). When frozen, fruits and veggies remain at the peak of their freshness.
2. Freeze poultry and raw meat; for this, allocate space in your freezer’s bottom shelf.
3. Avoid putting anything in or with metal containers inside the fridge.
4. Avoid storing fruits and vegetables together. Ripe fruits give off ethylene; ethylene is an organic compound that can slowly ruin fresh vegetables.
5. Keep dried foods in glass jars. Make sure to seal the containers tightly.

The Power of Preparation: 3 Tips on Healthy & Economical Food Preparation

One clever way to eat healthy without spending a lot money is by storing food properly.

But, that’s not the end of it!

Using your creativity with available resources, you can enhance flavor, incorporate variety, and guarantee safe nutrition. It can be a time-consuming task, but for the sake of your health and your pocket, why disregard it?

Healthy Food Preparation Tips

1. Add onions, bell peppers, and preferred natural spices when skewering meat portions.
2. Olive or sesame oil add a distinct aroma to fried meals.
3. Use honey as sweetener (instead of sugar).
4. Use natural herbs for marinades; marinade an hour or so before cooking.

Is Eating Healthy Without Hurting Your Budget Possible? The Verdict!

So can you eat healthy without spending a fortune? Can these meals also be delicious?

You can! Eating affordable healthy foods is only a matter of commitment. Whether you’re living on limited income or you’re trying to maintain a frugal lifestyle, cutting back on healthy meals shouldn’t be an option.

Moreover, remember to set realistic health goals. Granted that you’re willing to follow particular strategies, you can eat healthy without going broke!

 

Sources

How to Eat Healthy without Breaking the Bank. (n.d.)

Wiley, M. (2014, Jan. 4). Eat Healthy Without Breaking The Bank 

Smith, V. (2012, Oct. 24). Eat Healthy … Without Going Broke.

Blalock, M. (2014). Eating Healthy on A Budget: 5 Expert Tips That Make it Easy

Amen, T. (2016, Apr. 25). Eating Well without Breaking the Bank 

How to Eat Healthy Without Breaking the Bank. (2016, Mar. 1) 

How to Eat Healthy Without Breaking the Bank. (2011, Oct. 11) 

8 Steps to Eating Healthy Without Breaking the Bank. (2016, Mar. 23) 

 

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Leonard Parker is a health blogger and owner of the eCommerce store, RebounderZone.com. Rebounder Zone offers rebounder trampolines, health equipment, and health information to mature adults.

Leonard is a graduate of Stanford University and has worked in a number of roles as a consultant and digital marketing specialist. Rebounder Zone was started because Leonard saw first hand how exercise and healthy living can change lives, and he wants to help others experience this fantastic feeling, too. For any inquiries, please contact Leonard at leonard(at)rebounderzone.com.

Science Journals Lie to You and You Know It!

In a world where nearly all so-called “science” is actually little more than corporate fraud and government malfeasance, nearly all mainstream science journals have been taken over by pharmaceutical and biotech interests. As a result, they destroy and suppress human knowledge rather than expanding it. – Mike Adams (aka the “Health Ranger”)

About Mike Adams – Why you need to make him your friend!

If you haven’t heard of the Health Ranger, you need to. Mike Adams, also known as “Health Ranger” is the founder of NaturalNews.com, the biggest and ‘baddest’ natural health news website which boasts 7 million unique readers a month.

He conducts atomic spectroscopy research into food contaminants at his Natural News Forensic Food Lab, His efforts have made numerous food safety breakthroughs such as revealing that rice protein products imported from Asia are contaminated with toxic heavy metals like lead, cadmium, and tungsten.” As a food science researcher, he was first to document high levels of tungsten in superfoods. For more of his discoveries and objectives read his complete bio: Mike Adams – Health Ranger.

Why do you need to continue reading?

The worst kept secret in the world of science today is that the big science journals are puppets for corporate interests. As Mike Adams himself put it: “spewing out a vomitous cascade of fraudulent, industry ghostwritten “doctored” studies that the industry pretends represent real science”.

As consumers, we are constantly being told what to eat in order to stay healthy. The health industry is booming because we are told to buy this brand of food or follow a certain type of diet. We believe and we obey because we think science backs all these claims. Science, and the science of food and health in particular, has been held hostage by large corporations and big pharma. As a result, today’s science caters to the needs of those large corporations and pharmaceuticals instead of catering to your needs. I love how the ‘Health Ranger’ puts down his mission statement for the solution to science being held hostage:

“My aim is to rescue science from corporate prostitution and return science to the democratic, decentralized domain of the curious and the informed. (That means you.) This is why today, I have extraordinary news to unveil… a milestone for independent science conducted in the public interest… something that hasn’t happened before in the history of our world.”

What alternative is he offering?

On the 1^st of June 2016, Mike Adams announced the launch of an independent, peer-reviewed science journal – Natural Science Journal – that has no affiliation with corporate bullies and government extortionists.

It’s time that We the People had a science journal that represents real science in the public interest! – Mike Adams

No Outside Advertising

1. There is no advertising space in the journal and therefore no outside money influencing the editorial process.
2. All published scientific papers are peer-reviewed before being published.
3. No grants or money is accepted from any government institution. This means honest, ethical, and authentic work that isn’t captive to the financial string-pulling of the government.

Instead of answering to drug companies, biotech corporations, and government institutions, the Natural Science Journal answers to YOU!

Yes, the Natural Science Journal is YOUR science journal, covering the issues that matter to real people, real food consumers, real parents and health-conscious citizens. – Mike Adams

Explore Science That’s Censored by the Corrupt Establishment

Most topics covered in the Natural Science Journal are censored or blackballed by mainstream science journals. Below are some of the topics to expect in 2016:

• The chemical analysis of vaccine composition
• The glyphosate contamination of grocery store foods
• Hidden pesticides found in counterfeit organics
• Heavy metals in foods, superfoods and supplements from China
• Mercury in dog food treats
• Cadmium content of chocolate bars
• Pesticide residues in popular food bars

Hard Data Speaks – Boundaries Shattered

The Natural Science Journal seeks “scientific papers based on hard analytics in chemistry, physics, botany, and so on”. The team behind the journal make it clear that it is not a philosophical or a thought-experimentation science journal. Whatever cannot be proven through hard experimental data will not be included.

Get the first issue of the Natural Science Journal for free!

 

 

 

 

 

 

 

 

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Source:

EXCLUSIVE: Health Ranger launches new independent science journal for the expansion of human knowledge: The Natural Science Journal is now LIVE

 

A to Z Reasons Why You Can’t Lose Weight

People aspire to lose weight for a variety of reasons. Regardless of the reason, if you have tried to lose weight, no doubt you have ran into plateaus and other periods where you just didn’t make progress. Is there hope?

Of course, there is!

This is an alphabetical list of reasons why you may be having trouble losing weight. Hopefully, something will spark a light bulb in your brain, and you will be able to get back on track towards your weight loss goals!

Starting the list with ‘A’, for 

Absorption Problems in Your Gut

Insulin resistance can be one of your worst enemies when you are trying to lose weight. In other words, your body is unable to use the hormone insulin properly to process your food.

The sad outcome: your body keeps fat that is already there. This condition can be prevalent if you are at risk for diabetes, known as prediabetes.

The Details: What’s Going on in your Body

1. Food is broken down into glucose, or blood sugar, which is the body’s primary source of energy.
2. When your blood flows through the pancreas, your pancreas detects the glucose and releases insulin. Insulin enables cells throughout the body to use the glucose.
3. Your cells use insulin receptors to transform the glucose to energy quickly or store the glucose as a future source of energy.

When this process goes haywire, your cells don’t get the glucose. Instead, the glucose builds up in your blood stream, and your cells are deprived of glucose.

How Your Body Responds

Your body hangs on to energy stores, or fat, that it already has and any glucose that the cells do absorb goes into storage as yet more fat.

The Solution

There are several ways you can fight insulin resistance that causes nutrient absorption issues such as moving more, eliminating white foods (white sugars, white flour, white rice) from your diet, cutting out wheat from your diet, integrating more good grains into your diet, eating fruits and vegetables whole instead of as purees or juices, avoiding packaged foods, lowering inflammation via anti-inflammatory foods (walnuts, flaxseed, olive oil, green tea, red wine, cinnamon, and turmeric), replacing fats such as lard and butter, and consulting your doctor about medicines that can help.

Binge Eating

Common when dieting, binge eating describes eating large amounts of food in short periods of time. Binging is not healthy and can be detrimental to your weight loss efforts, regardless of whether you are binging on junk food or healthy food.

Here’s the kicker:

Depending on the calories, binge eating can wipe out a week’s worth of dieting.

The Solution:

Try these tips to break binge eating habits:

1. When dieting, think adding new foods instead of restriction of unhealthy foods. These are the common phases when you diet with a restriction mindset: restriction → binge eating → guilt → restriction → binge eating → guilt. That is not healthy!
2. Get out of the mindset that you have to be perfect with your diet.
3. Don’t become obsessed with weighing yourself on the scale. It’s normal for your body weight to fluctuate.
4. Cheat days should not be in your nutrition vocabulary. Cheat days provide the perfect opportunity to binge.
5. Celebrate small wins and don’t panic over small setbacks.
6. Stay flexible with your diet.

Carbohydrates

Carbohydrates, especially refined carbs such as sugar or grains that have  been stripped of their nutritious parts, can wreak havoc on your goals to lose weight. Eating too many refined carbs can create significant spikes in your blood sugar, which leads to cravings.

Try this: Substitute refined carbs for more complex carbs that come with their natural fiber.

Dining out Too Much

Let’s face it: we love to eat out. Just the simple idea of not having to cook some days is irresistible. But as you probably know, restaurant food is meant to taste and look great, and looking great doesn’t always correlate with being healthy, too. Those tasty sauces, salad dressings, and other delightful delicacies can reverse your weight loss progress.

How you can fall out this trap at restaurants:

1. Review the menu and decide what you want (healthy choices) before going to the restaurant.
2. Eat before. We tend to make “in the moment” food choices when we are hungry. “In the moment” food choices usually aren’t healthy.
3. Drink water. This will help quench your appetite
4. If there are specific foods or ingredients you are trying to avoid, ask the waiter/waitress before ordering
5. There is no shame in “doggy bags”. Many times servings at restaurants are more than a manageable portion, so split these up into meals for the next day.

Eating Mindfully

Make your eating time sacred. Whether you eat alone or with others, cut out the electronics, chew your food slowly, and take note of your food’s flavors, colors, smells, and textures.

Healthy All-Season Travel Tips

Human being’s constant desire for exploring new places and getting different kinds of experiences has continued to increase over the years. It is a natural thing to want to have a vacation in an exotic foreign country and indeed this can be the adventure of a lifetime.

In order to make the most out of it and take only pleasurable memories back home, you have to prepare for the vacation as best as you can.

If you are like most of us who are always concerned about our health, then, taking care of all the basics when it comes to keeping your fitness in check will really allow you to enjoy your holiday to the fullest.

After you choose the destination for your trip, you should go and have a medical check-up. I recommend finding a doctor that specializes in travel. This is required primarily because you might need specific precautions against different types of diseases. It is not healthy to believe that it is only necessary to take an immunization only if you are going to a place with tropical climate or an underdeveloped area. With the global pandemics, you should really do your best to stay healthy during your trip. Your medical exam will help to show if there’s any problem that requires treatment before you leave so that you do not encounter any problem when you are away from your home.

In a more detailed approach, below is a step to step guide for healthy traveling abroad tips:

1. Before you decide on your destination, please read the CDC website for advisories. Safety and disease prevention are the most basic elements of health! Travel and health insurance abroad are available too, make sure to secure both before leaving home. If you are doing specific sports, check insurance needs for those sports.
2. Know before you go. Check out HappyCow.com for your destination and read the restaurant and healthy food store reviews for your area!
3. Know before you go. Call your hotel and ask if there is a gym and/or pool.  Ask if they know any local trails.
4. Know before you go. Get a travel guide for your destination and look online for hikes, scenic streets, famous walks, etc.  You can also look for a gym or recreational center.
5. Know before you go. Weather! Check the weather and make sure to bring weather-appropriate clothing like rain coats or heavy coats if needed.  Hotels may have umbrellas that you can borrow so ask them when you call there.
6. What season is it where you’re going? Are they known for outdoor sports like snowboarding, skiing, or SCUBA diving?
7. Bring a reusable water bottle, so you can fill it when you pass security and stay hydrated during your flight and throughout your trip.
8. Stay moving. Get up once an hour to make sure you’re circulating your body.  Stretch if there is a common area.
9. Bring a backpack so you can walk more during your entire adventure.
10. Foot maintenance! Take care of your pedicure, etc. before you go so you can walk and walk and walk.

Source: https://amino.com/

 

While flowing along with the excitement and anticipation new adventures bring, remember to learn more about your destination country and its cultural traditions, social customs and regulations. Usually, what is considered a perfectly normal behavior in your country might be offensive and rude in your destination place. Respecting the local way of life, religious and political views, and the law is of great importance for having a fun filled vacation. For example running around in a bathing suit might be fine at the beach, but inappropriate to wear in a supermarket.

The suggestions in this article will guide you through everything you need as you plan to live a healthy lifestyle before and after you get to your destination!

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Michele the Trainer is your Wellness Expert, Motivational and Wellness Speaker, Published Author, Concierge Celebrity Personal Trainer, voted Best Fitness Trainer Los Angeles Daily News 2013/2014/2015/2016. Michele’s success losing 165 pounds holistically and keeping it off since 1998 is very inspirational. Click here for fun free stuff and information from Michele the Trainer 877-409-1758

www.michelethetrainer.com www.michelethetrainerwellness.com www.engineeringwellness.com

Here is Michele’s Amazon.com author page where you can find her book, Sexy Salads

See Michele Speak

 

5 Proven Natural Ways to Lower Your Cholesterol

Cholesterol is an essential substance needed for proper body function but when levels get too high, cholesterol increases the risk of heart attacks. Alarmingly, more than 17% of the adult U.S. population have dangerously high cholesterol. Some medications can reduce cholesterol levels, but there are also natural ways to help achieve the same goal.

Here are five proven ways to naturally decrease cholesterol:

1- Make Fiber Your Friend

Fiber-rich foods such as oats and barley can help lower cholesterol levels. When ingested, they form a gel in the gut which fixes itself to cholesterol-rich bile acids. This pairing prevents the body from absorbing bad acids.

2- Be Choosey About Protein

Opting for leaner meats and protein-rich plant foods can decrease cholesterol in the body. Fish such as wild salmon, sardines, and bluefin tuna (Omega-3-Rich Fish Chart) are great menu items and contain omega-3 fats. Another fine option is consuming  plants which contain protein, including legumes, beans, seeds or nuts.

Equally important is the decrease or removal of red meat from the diet. Red meat has an abundance of saturated fats, which have negative health impacts.

3- Make Small Changes

Ingredients added to food in preparation and presentation can affect cholesterol values. Opt out of using margarine and other processed fats in favor of olive oil in food prep.

Add some spice to a meal to help lower the levels. Garlic, ginger, black pepper, cinnamon, and coriander all help while also adding some major flavor to each bite. Researchers at Penn State University discovered that adding spices to high fat and oil content dishes actually lowers absorption of these dangerous substances. So spice things up to lower triglycerides.

4- Make Lifestyle Changes

Lowering cholesterol isn’t just about watching what’s ingested and digested: One’s lifestyle can also impact cholesterol levels.

Smoking lowers the body’s “good” cholesterol while also injuring blood vessel linings and raising the risk of blood clots. The good news is that studies have shown that good cholesterol levels can rebound soon after a person stops smoking.

A good dose of laughter also helps. Laughing actually increases good cholesterol which counterbalances the bad stuff. Watching a funny movie, looking at silly cat videos online, and going to a stand-up comedy show are all forms of good medicine.

Learning to take time out and to relax can assist in keeping cholesterol in check. When you’re tense, stress hormones are issued out into the body and destroy other cells. This causes the body to respond by manufacturing large amounts of cholesterol to try to repair the damage. This, in turn, creates a glut of cholesterol in the system. After learning to use relaxation and meditation, your body will rely less on cholesterol for help.

5- Lose Weight

If a person is carrying extra pounds, losing the excess weight can help with cholesterol control. The American Society for Clinical Nutrition detailed 70 studies that have linked weight reduction to significant decreases in cholesterol.

We can’t and don’t want to eliminate cholesterol entirely from our lives and bodies — it is essential for proper body function. The key is to keep it in healthy forms and amounts.

For a person hoping to achieve and maintain this, many approaches can be tried. Medications are available but so are ample natural options for decreasing cholesterol.

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Jennifer Landis is a tea-drinking, yoga loving, clean eating blogger, writer, wife, and mother. You can find more from Jennifer at her blog, Mindfulness Mama.

5 All Natural Alternatives to Energy Drinks

Let’s face it: We all need an energy boost now and then. If you don’t have time to get to the gym (exercise is a natural energy booster) or to take a snooze, you might reach for an energy drink instead. The only problem is that manufactured energy drinks have a slew of side effects, including chest pain, heart palpitations, and seizures. That’s because they often contain excess sugar and caffeine, which has adverse effects on how your body functions. This is highlighted in the article ‘Energy Drinks vs Anti-Energy Drinks‘ by 12 Keys Rehab Center.

For these reasons and more, it’s important for energy-seekers to expand their horizons and start testing natural alternatives instead. We’ve gathered five options for easy and natural alternatives that’ll give you a buzz without the bite. Bottoms up!

Yerba Mate

Image courtesy of http://topleafyerbamate.com/

Hailing from South America, Yerba Mate has been said to have it all: the energy boost of caffeine, the health-improving effects of tea, and the feel-good vibes of chocolate. In fact, the mate leaves used to make this beverage contain 24 vitamins and minerals, 15 amino acids, and antioxidants galore. In other words, drinking it will boost your energy and improve your overall health, which is more than most manufactured energy drinks can say.

To prepare Yerba Mate, you need a special mate cup designed to make preparation easy. Other than that, it’s made much like regular tea: After adding the leaves to the bottom of your cup, add hot water and let it sit for about 30 seconds. Then, put the mate straw into the leaves-and-water combo before adding enough hot water to make a full glass.

Green Smoothie

Love for green smoothies has been widespread for some time now, and for good reason: The inclusion of so many fresh veggies delivers a wealth of vitamins and minerals that you might not otherwise get in your diet. Recipes for green smoothies are all over the Internet, too, so you should have no trouble finding one that gives you the power you need to push through a long morning or afternoon slump. As you get used to whipping up your own smoothies, you’ll probably start experimenting to find a personal, perfect iteration.

As a starting-off point, here’s a recipe for an energizing green smoothie. All you need to do is blend 1 cup of baby kale or spinach with 2 cups of pineapple. Once that’s done, add 1 cup of ice and up to 2 tablespoons of chia seeds to complete your cool treat.

Green Tea

The green trend continues with green tea, a widely revered beverage in the world of health and fitness. Most teas can provide us with an energy boost, but green tea has an added bonus: It also contains theobromine, which enhances your circulation to energize you both physically and mentally without overdoing it.

It’s easy to prep, too, and can be done in just about any office that has a hot-water tap or microwave. Steep your tea bag, sip and feel better without any jitters.

Check out ‘Benefits of Increased Blood Circulation‘ by LIVESTRONG.COM

Coconut Water

One common source of fatigue is dehydration – if you’re thirsty, that means you’re already dehydrated. While any one of these beverages will help you fight dehydration and, therefore, boost energy, coconut water is known for its dehydration-fighting abilities. That’s because it also contains carbohydrates, electrolytes, potassium and minerals to get your body hydrated and energized faster than plain old water.

Honestly, though, we can’t knock that as a remedy for low energy, either. Make your way through a large glass and reap the mood-boosting effects.

Kombucha

Kombucha is often touted for its ability to detox your body. Surprisingly enough, this ability is what makes it a great source of energy, too. Unlike other energy drinks, which provide a jolt of energy via caffeine, Kombucha cleans your system so it runs more efficiently, thus providing you with more energy. It’s also chock full of B vitamins, which boost your body’s overall energy along with several other appealing benefits. Check out ‘Top 7 Kombucha Health Benefits‘ by cheeselave.com

See? You don’t need to reach for that energy drink next time you’re feeling less-than-stellar. Instead, whip up or pick up a natural alternative that’s just as effective at fueling you through the day. Cheers to your health!

What’s your tip for picking yourself up when you are feeling less energized? Leave me a comment below.

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Jennifer Landis is a tea-drinking, yoga loving, clean eating blogger, writer, wife, and mother. You can find more from Jennifer at her blog, Mindfulness Mama.