The key in understanding how to reverse and prevent heart disease will also unlock the healthy lifestyle that you have always desired but never been completely sure of how to achieve. The decisions that you must make and the habits that you need to form to live a healthier life for your heart are easier than you might think, and the rewards will last you a lifetime. Are you ready to begin living healthy? With the following steps in place, you will be on your way to a healthier, happier you!

Step One: You are what You Eat

Diet is such a key component in understanding how to reverse and prevent heart disease; it is hard to believe that so many folk are still wallowing in the depths of fast food “nutrition” and obesity. A heart-healthy diet will not only make you healthy on the inside; you will look and feel great on the outside as well – from your glowing skin, to your lean limbs! Eating right is easier than you might think. Stocking up on a good supply of fruits and vegetables is the first step, and reaching for your carrot sticks and apple instead of that donut when the afternoon munchies creep in is the second.

Next, make sure that you are getting plenty of whole grains, lean meats and low fat dairy. Omege-3 fatty acids have been shown to be effective in lowering blood pressure and reducing your heart attack risk. You can find this substance in foods like salmon, sardines and some cooking oils. At least to servings of this important substance each week will give you a lean, mean cardiac machine. On the flip side, avoid fats, sugar and refined or processed foods as much as possible, and only drink in moderation. For men, that means two drinks a day, and for women, the limit is one. With some good, nutritious choices under your belt (so to speak), you are learning how to reverse and prevent heart disease.

Additionally, there are a number of herbs and nutritional supplements that are excellent for the prevention of heart disease. They include:

Salmon Oil - Consumption of Omega-3 fatty acids may reduce the risk of coronary heart disease.

Ginko Biloba - Has been shown to prevent free radicals in the cardio-system

Black Seed with Garlic - Has been proven to lower cholesterol, improve circulation and lower high blood pressure

Hawthorne - Very effective in increasing blood flow to the heart and lowering blood pressure.

In fact, if you’re interested, there are a number of other herbal formulas and nutritional supplements that are excellent to reverse and prevent heart disease discussed here.

I Like to Move It, Move It!

Exercise is one of the best methods in knowing how to reverse and prevent heart disease. Any type of aerobic activity will do, whether it is walking around the block, biking through the neighborhood, or hitting the cardio machines at the local fitness center a few times each week. The federal guidelines for physical exercise recommend a workout lasting 30 to 60 minutes a number of times each week. If your schedule gets too tight on some days for you to fit the longer interval in, a few short spurts can get you on the right track as well. For optimum fitness, it is best to combine an aerobic workout with strength and flexibility training three times a week as well. This will get your body into its best physical condition, and help you to age with style and good health intact.

Exercise and a healthy diet will help you to achieve the next component in how to reverse and prevent heart disease, which is maintaining a healthy weight. The statistics on obesity in the United States are not optimistic in predicting a healthy culture today. Between the prevalence of fast food restaurants and the increased amount of time we sit in front of screens, it appears that our waistlines are begging for mercy. To get the extra pounds off, diet and exercise should be combined for maximum effectiveness. Once you see how much better you will feel by eating a healthy fare and getting physically active, you will see why these practices are so important in keeping your heart pumping at its best.

Other articles you may be interested in, Signs You Should Not Ignore: Signs Of Women’s Heart Disease

There are many reasons why it is important to keep your bladder healthy, but the primary reason is because a healthy bladder will lead to a normal, healthy lifestyle as you get older. There are a number of problems that can occur with the bladder as the body ages, but by following the tips for a healthy bladder early in life, you can do much to reduce these risks later on. Many of the tips for a healthy bladder are simply a matter of lifestyle or dietary changes that make it easier for the bladder to function as it should. Other steps include seeking your doctor’s advice at the first sign of a problem, before any real damage to this organ is done. By easing the stress and strain on the bladder earlier rather than later in life, you can do much to keep this organ healthy and reduce the possibility of problems later on.

You are what you Drink

Not only is the function of the bladder enhanced by getting enough fluids every day, the type of fluid that you choose to drink is a significant part of keeping this organ functioning at its best. Water is always the best choice, so make sure that you are getting your eight glasses a day. Other fluids may or may not act as irritants to your bladder, so it may take a bit of research to determine which substances you can safely drink, and which you should cut back on when following tips for a healthy bladder. The best way to do this is to stop drinking any fluid but water for a full week. Once your system has been sufficiently flushed out, you can begin adding other beverages, one at a time, to see which ones cause changes to your urinary tract habits. Known culprits include caffeine, alcohol and acidic fruit juices.

Do you Kegel?

Another good tip for a healthy bladder is to perform daily Kegel exercises for strengthening and toning the muscles of the pelvic floor. Keeping these muscles strong will greatly reduce the odds that you will suffer from incontinence or leakage later in life. To perform Kegel exercises, simply squeeze these muscles together and release. Three repetitions can be done in a row, with a ten second break after each set. You can repeat this exercise for ten or fifteen minutes every day to see significant results in the strength of these muscles. Kegel exercises are often taught to pregnant women because they can aid in the delivery process, as well as reduce the risk of urine leakage later in pregnancy.

Other tips for a healthy bladder include avoiding fluids two hours prior to bedtime, drinking cranberry juice regularly, and wiping front to back after eliminating. While some people believe that these tips for a healthy bladder can actually reduce the possibility of getting a urinary tract infection, others simply see these behaviors as generally healthy habits. If you do suspect that you might have a urinary tract infection, it is a good idea to see your doctor as soon as possible so that you can begin treatment. Symptoms of an infection can include frequent urination, burning while urinating or blood in the urine.

Your body depends on you and the habits you choose to keep it looking and feeling its absolute best. By following these simple tips for a healthy bladder, you will be on the road to a happier and healthier lifestyle.

In order to achieve conception the hormones have to be balanced. However, the hormones can be balanced by making sure we get the right amount of nutrients from our food.

For example, Essential Fatty Acids (EFA’s) work on every system of the body and are essential for healthy hormone production. EFA’s can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). They are primarily found in fish oils.
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes.

Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussel sprouts.

Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through periods, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.
Vitamin A is an antioxidant essential at conception for the developing embryo. Natural sources include carrots, tomatoes, cabbage, and spinach.

If you or someone you know is trying to get pregnant, they can Naturally triple their chances of conception without harmful drugs or side effects with an herbal formula that’s like “fertilizer” for the female body. It gives you everything you need to be in perfect nutritional and hormonal balance.

Just like the soil, your body needs to be in perfect harmony to germinate a seed. Not only does this formula create the perfect conditions, but it also aids in regulating your ovulation cycle.

This isn’t a fertility drug and has no harmful or dangerous side effects. It is a completely natural way to create the exact conditions your body needs to achieve pregnancy.

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One the most important components of skin health is vitamin A, and one of the best sources of it is low-fat dairy products. A. Low-fat yogurt is not only high in vitamin A, but also acidophilus, the “live” bacteria that is good for intestinal health. Turns out, it may also have an impact on the skin, since it aids in digestion. Other good sources of vitamin A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified breakfast cereals.

It’s important to also make sure you’re eating foods rich in antioxidants, such as blackberries, blueberries, strawberries, and plums. The benefits of these foods for healthy skin are plentiful. The antioxidants and other phytochemicals in these fruits can protect the skin cells, so there is less chance for damage. This in turn guards against premature aging, and keeps skin looking younger longer. Other fruits and vegetables that are high in antioxidants include artichokes, pinto beans, prunes, and pecans.

Essential fatty acids (EFAs) are essential to your skin. Include salmon, walnuts, canola oil, and flax seed. EFAs keep cell membranes healthy, and allow nutrients to pass through. We also need healthy oils, which contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. Look for oils that are cold pressed, such as olive or extra virgin oil. We only need about two tablespoons a day of healthy oils, so use wisely.

Selenium plays an important role in the health of skin cells. Turn to foods like Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts for this important nutrient. Recent studies show that if selenium levels are high, even skin damaged by the sun may only suffer minimal, if any, damage. Green tea has anti-inflammatory properties, and it protects the membrane of the cell. It may even help prevent or reduce skin cancer risks.

The above was excreted from my Superfoods e-course. to read more, please use the form below to sign up:

It’s true that women need vitamins that are different from what men need. This is what makes choosing the right vitamins for women’s health a very specific task. Women’s special needs for vitamins have spawned a whole market specifically to cater to this segment. To figure out just what these needs are, read on.

Women need specific vitamins because at different stages of their lives, their bodies experience many drastic physiological changes that men don’t experience. This means that their need for a good and nutritious diet and supplementation are basic to their good health.

Some of the body changes that women experience which may require choosing the right vitamin for their health include:

PMS: When women go through PMS, they may experience mood swings, bloating, and irritability. At such a time, choosing the right vitamins for women’s health is crucial. This is when she needs Vitamin B-6 in doses of about 50-100 mg which helps to keep both the depression and nausea at bay. Vitamin B-6 also helps if women experience memory loss, and heart disease, by producing hormones and brain chemicals that help strengthen their immunity.

Pregnancy: If women have upset stomachs due to pregnancy, they can take Vitamin B6 which helps with nausea. Many women and doctors have discovered that turning to this vitamin is oftentimes the only thing that helps morning sickness. Women can also take Folic Acid when pregnant, which prevents neural tube deficits.

Pregnant women can benefit greatly from taking cod liver oil, which is a great source of Vitamins A, D and K, and Vitamin B2 or Riboflavin. These nutrients found in cod liver oil can guard against preeclampsia, which can be fatal for both new mothers and their babies.

Breastfeeding: Once women have given birth, it’s time to breastfeed their newborns. But though mother’s milk is filled with an abundance of nutrition, it has been found to be deficient in Vitamin D. However, this can be offset by the mother taking cod liver oil during her pregnancy.

This helps in the baby’s brain development and provides sufficient doses of Vitamin K which assists in bone-building. At this time too, choosing the right vitamins for women’s health is absolutely critical since women now have the baby’s health and development to worry about.

Menopause: As women get older and reach menopause, they need to be particular of their vitamin intake. Here, choosing the right vitamins for women’s health involves taking additional nutrients such as Vitamin E. As an a antioxidant, Vitamin E counteracts the effects of DNA damage which can cause cells to age and guards against heart disease, cancer, memory loss, cataracts, and also improves immunity.

No matter how old she may be, choosing the right vitamins for a woman’s health is a very important decision – one that should be given careful consideration. To learn other important considerations about how to choose the right vitamin for your health, please read part 2 of this series, “Essential Tips for Choosing the Right Vitamin for Your Health.

Additional Resources:

You may have heard about the wonders of turmeric. There are numerous studies pointing to its effectiveness in battling various cancers including cancer of the lungs, colon, kidney, liver and breast.

So why is turmeric so effective? First off, turmeric breaks down toxins in the liver. This helps prevent the accumulation of carcinogens. Turmeric also happens to be a very effective anti-inflammatory. Because inflammation is part of the progression of cancer, this serves as a powerful component. Turmeric is also an anti-oxidant and effectively stimulates the immune system. Finally, it keeps you fit by helping your body assimilate fats, thereby promoting healthy weight loss.

As if that weren’t enough, turmeric specifically helps fight breast cancer in two ways. First, turmeric helps the body process estrogen-like chemicals that later lead to an increase in cell division and possibly beast cancer. It also blocks a particular enzyme (COX-2) that has been found responsible for breast cancer.

So how can you start reaping the benefits of turmeric? Look for the powdered root in your local health food store. Be sure that you buy high quality, organic turmeric and not just what the grocery store happens to have on its shelves. There are also capsules available for your convenience.

Nutritional Supplements To Reduce The Risk Of Breast Cancer

Essiac: A Native Herbal Cancer Remedy - In 1922, Rene Caisse, a Canadian nurse, made a discovery that would change her life and the course of cancer therapy. Caisse received the formula for an herbal remedy through a patient who had been successfully treated for breast cancer by a Native American medicine man. With this herbal cancer remedy, which she called Essiac, Caisse would go on to treat thousands of patients at an incredible recovery rate of 80%!

Mamo Guard - contains 28 different herb which he have been proven beneficial in cases of breast hyperplasia, lumps, acute or suppurative mastitis, inflammation and breast cellulitis, fibrocystic breast, and more.

Breast Support Wellness Oil - this oil is designed to help remove toxins from the breast and will help to support and drain the lymphatic system. It is developed specifically for the breast tissue, and is a must have for any woman’s medicine cabinet as a preventative measure for breast cancer.

Natural Progesterone Cream for Women - your body needs natural progesterone. Natural Progesterone cream helps women reduce the severity of PMS symptoms lessen the effects of menopause and counter-balance the effects of estrogen dominance, Infertility, Migraines, Fibrocystic Breast, Skin Care, and Acne. For women, who suffer from hysterectomy symptoms, menstrual conditions, female health conditions, hormone deficiencies, menopause hot flashes, osteoporosis or thinning bones, pms. Reduces breast cancer risk, hair loss, fat gain from estrogen dominance, menopause acne, migraine headaches, and much more.

Super Lignan - herbal estrogen supplement - uper Lignan is an ideal herbal estrogen supplement for supporting breast health and helps alleviate breast tenderness and pain associated with the menstrual cycle.

For a complete list of nutritional supplements that reduce the risk of breast cancer, please visit: Breast Cancer Protection Supplements.

There are a number of natural treatments out there. It’s never too early to start prevention.

WHAT IS SPELT?

Spelt is one of the oldest grains known to mankind. Grown as far back as 5000 BC, the spelt grain has hardly changed from that time until today. In fact, spelt was even referred to in the Bible, mentioned in both Exodus 9:32 and Ezekiel 4:9.

While still common in many parts of the world, including Europe, spelt lost popularity in America as commercial growers looked for higher yield crops to provide for mass production.

It is the integrity of modern spelt to the original grain that has rekindled interest of those looking for a more nutritious alternative to the highly processed grains currently available.

HOW SPELT COMPARES TO WHEAT

Unlike the wheat most Americans have come to know, spelt has not been changed for centuries. Wheat production in America demanded higher gluten for commercial foods and a plant that was easy to grow and harvest. With these changes much of the wheat grown lost its nutritious value and became easy targets to pests requiring pesticides and insecticides to protect it during growth.

Spelt became less popular because of its hard outer husk which made it difficult to process. However, this husk protects the spelt from pests and pollutants and helps the grain to maintain its nutrient value.

The spelt grain is high in fibre and has more protein than conventional wheat. It is full of amino acids and a good source of B vitamins. Spelt is easier to digest than regular wheat and has a subtle nutty flavor that many appreciate.

One of the most desirable qualities of this nutritious and tasty grain is that individuals with allergies to wheat may be able to tolerate spelt grains and products.

WHERE CAN YOU GET SPELT?

Spelt is sold through organic health food stores. You can buy spelt grain, whole grain and white flours. Spelt products also include pasta, hot or cold cereals, cookies, crackers, bread, muffins, cakes and pancake mixes.

ADAPTING RECIPES FOR SPELT GRAIN

When baking with spelt you will need to adapt the recipe to account for the difference between spelt and traditional wheat. Increasing the amount of flour or decreasing the amount of liquids will enable you to use spelt in most recipes asking for wheat.

Spelt needs to be soaked overnight before cooking. Cover with water and bring to a boil. Let it simmer in a covered pot for an hour.

THE CASE FOR SPELT

Spelt has many features that make it stand out as the ecologically and nutritionally superior grain available. The tough husk means it can be grown without pesticides and insecticides and helps preserve freshness when stored. Its high nutritional value can’t be compared to hybrid wheat currently produced and it appears to be easier for the body to tolerate.

Spelt is not new to the world, but if you haven’t tried it before, now is the time to introduce yourself to the oldest secret to healthy eating!

Do you have a sweet tooth? Do you crave sweet desserts? Have
you ever felt like a sugar addict? Most desserts are packed full
of sugar, and yet there is plenty of evidence that sugary
desserts are not healthy foods.

You may decide to cut your sugar intake for a number of reasons:

- To eat a more natural diet - sugar is a highly processed food,
and our hunter gatherer ancestors did not evolve to eat such a
concentrated source of ‘empty calories’.

- To assist in the control of your blood sugar - research shows
that low sugar diets do help to control your blood sugar levels.

- To lose weight. A high sugar intake is a diet buster,
regardless of which weight loss diet you try.

So how can you satisfy your sweet tooth without sugar? There are
a number of strategies:

- Create desserts from fresh, unprocessed fruit, with no
sweeteners added. Sugar free fruit salad is a classic example of
this approach. There are a number of classic desserts that can
be served in a version based on this theme, such as Ambrosia,
Balsamic Berries and Minted Melon.

- Cut out desserts, or only serve dessert as a very occasional
treat. Believe it or not, even the strongest and most demanding
sweet tooth will eventually quiet down, if your sugar addiction
is not being fed.

- Use alternative sweeteners. Which alternative sweetener you
use will be influenced by your reasons for giving up sugar, and
by your own taste buds.

Natural sweeteners include honey, and Stevia.

- Honey is still a very concentrated food, and should be used
very sparingly, if at all, if your goal is to control blood sugar
or to lose weight. However, honey, in very small quantities, does
still have its place in a natural foods diet.

- Stevia is an extract from the leaf of the Stevia plant. It is
intensely sweet, and only tiny amounts are needed to sweeten a
dessert, so it’s more suitable than honey for blood sugar control
and weight loss. But there are a couple of catches with Stevia:
It is approved as a supplement, rather than as a food additive,
so you can only use it for foods that you sweeten yourself. And,
depending on the brand, it can have a slightly ‘liquorice’ taste.
It’s well worth experimenting with different brands, to find the
brand most acceptable to your taste. Generally speaking, the
white extracts have less taste. Oh yes, and watch out for the
fillers! There’s not much point in using a low-calorie / low-carb
sweetener like Stevia if it’s a brand that’s packed with a
high-calorie / high-carb fillers, so remember to read the
labels.

Artificial sweeteners include saccharine, aspartame and Splenda.
It’s worth bearing in mind that some people are sensitive to one
or more artificial sweeteners, and report headaches and other
side effects. Whether or not you use them is ultimately your
decision. Many people have decided that when the only drinks
available are artificially sweetened diet drinks or sugary
drinks, that for them, the artificial sweetener is the lesser of
the two evils.

If you’re cooking with artificial sweeteners, read the label and
avoid those with high calorie / high-carb fillers. But don’t
bother cooking with aspartame - its sweetness disappears with the
heat of the cooking. This is why aspartame is mainly used for
drinks. And it’s worth noting that if you’d like to reduce your
artificial sweetener usage, but don’t like the taste of Stevia, a
combination of Splenda and Stevia is pleasantly sweet and
virtually tasteless - somehow the Splenda ’smoothes out’ the
Stevia flavor.

Ultimately, it’s a personal decision which sweeteners or
combination of sweeteners that you use, but with the range of
alternative sweeteners available you can make delicious
sugar-free choices.

You May Also Be Interested In The Following:

In our Western society, a common nutritional belief is that meat and animal products must be consumed in order to maintain a well-balanced, muscle-building healthy diet.

Those who turn away from this traditional way of eating and choose a vegetarian diet are often considered “granola-head hippies”…or even just plain odd.

But more and more people these days are discovering the many health benefits of a vegetarian diet. Additionally, more physicians and scientists are prescribing and endorsing plant-based meals in order to promote health, prevent and treat certain diseases, and even to reduce weight.

Although vegetarianism may seem like a modern fad, in reality, its health benefits have been known for centuries in many cultures world-wide. India and many Asian countries make up the largest percentage of the world’s vegetarians, both for health and spiritual reasons. One group of people, the Hunza — who live near the Himalayan Mountains — have an exclusively vegetarian diet. Members of their community reportedly often live to be over 100 years old.

The American Dietetic Association states that the benefits of a vegetarian diet include: 1) lowered cholesterol; 2) lower levels of saturated fat; 3) higher levels of important minerals and antioxidant vitamins; 4) lower body fat; 5) lower rates of heart disease; 6) lower blood pressure; 7) lower rates of type-2 diabetes; and lower instances of some cancers.

Obesity, one of the major health concerns in this country, can be addressed with a vegetarian diet, one that eliminates excess protein and animal fat consumption, and increases fiber in the form of fruits, vegetables and whole grains. Those who consume a vegetarian diet maintain a lower body mass index (BMI), which significantly aids in the treatment and management of other chronic illnesses such as cardiovascular disease, hypertension and diabetes.

One common question asked by anyone considering a vegetarian diet is: “Will I get enough protein?” That is certainly a valid concern, as protein is necessary for the building, maintenance and function of all body cells. However, according the American Dietetic Association, a varied and well-balanced vegetarian diet provides all the protein the body needs from eating such things as whole grains, beans, nuts and soy products.

In fact, meat-based diets typically provide excess protein, which may actually be harmful. A leading gerontological journal reports that too much protein can cause a person to lose about 30% of their kidney function by the time they become elderly. It can also cause systemic acidity, which the body attempts to counter by pulling calcium out of the bones. This can, unfortunately, lead to osteoporosis.

Becoming a vegetarian does not mean you are limited to eating celery sticks, apples and nuts. There are many types of vegetarians that eat meatless diets in a variety of combinations. Some of the more common types include:

Lacto vegetarians, who do not eat meat or eggs, but do eat dairy products such as milk and cheese.

Lacto-ovo vegetarians do not eat meat, but will eat dairy products and eggs.

Ovo vegetarians do not eat meat or dairy products, but will eat eggs.

Vegans do not eat meat, dairy products, eggs, or any animal products at all.

There are many medical and health organizations that promote, endorse, and support people on a path toward changing their dietary lifestyle to one that includes more plant-based foods.

Additionally, many restaurants and grocery stores provide meals and products to vegetarians, making it simpler to choose this healthy lifestyle.

Research and information exists out there on the internet, as well as through medical providers and vegetarian organizations.

The bottom line: it’s OK to be vegetarian, and the benefits may very well enhance or even save your life!

It’s 11:00 in the morning and your energy is waning. Minutes seem to tick by like hours and your mind feels foggy. You’ve still got six more hours to look alert and act productive, so how do you cope with the afternoon blahs? Follow these six tips!

1. If you have a job that involves sitting at a desk all day or staring at a computer screen, take five minutes to stand up or lean back, close your eyes and stretch, especially in your shoulder and leg areas. Being seated all the time can make your whole body feel stiff and sleepy. A good stretch session helps limber up your body and gets the blood flowing again.

2. Avoid the tempting lure of caffeine or sugar-laden foods such as coffee, tea or chocolate. Caffeine may perk up your energy levels temporarily, but it also has a bad habit of leaving you sluggish after the effect has worn off. Instead, choose whole grain foods, fruits and vegetables to give your body the fuel it really wants! Eating healthier will boost your mood, elevate your alertness and make you feel better all day long.

3. Along with healthier foods, take a quick 10-15 minute walk during your lunch break. Just a few minutes will give you a burst of energy that refreshes you and makes you feel more alert – while burning off your lunch calories in the process!

4. Sometimes, afternoon slumps can be your body’s way of telling you that it needs something. You may be feeling tired if your blood sugar is low (which happens especially after the effect of those caffeine and high sugar foods has worn off!). Packing a low calorie snack like graham crackers, granola, fruit or vegetable slices can give your body a boost and keep you from feeling hungry in the late afternoon and caving in to the urge to devour the entire contents of the vending machine after work!

5. Drowsiness is often a sign that you’re not getting enough water. Drinking more water throughout the day not only helps keep you awake, but also keeps you from feeling those hunger pangs that inevitably creep up in mid-morning. Taking a large sports bottle that you can drink from throughout the day is a great way to get your recommended eight glasses a day as well!

6. If afternoon fatigue is a recurring problem, it may be a side effect of medications you are taking. Allergy pills are well known culprits, as are some blood pressure and anxiety/depression medicines. Don’t try to circumvent these effects with caffeine, otherwise you’ll overload your body with stimulants while it’s already trying to deal with drowsiness, and you’ll feel mentally and physically exhausted. Instead, try a short 15-20 minute catnap. You’ll be surprised how refresh you’ll feel when you wake up! (Don’t try this at work though – I know it’s tempting!)

If you follow these tips on a regular basis, you’ll not only make it through the afternoon blahs, but you’ll also feel better physically and mentally, sleep better at night, and wake up rejuvenated and re-energized the next morning. Make it a GREAT day!

One of the most important aspects of living a healthy and prosperous life is understanding “risk.” By this I mean knowing how to understand and analyze situations in life that affect health. Being able to accurately weigh benefits and risks when making health decisions is very important! Too often decisions are based on incomplete or inaccurate information and this is a huge mistake with significant consequences!

Failure to accurately assess risk keeps people locked in all kinds of unhealthy situations including poor eating and exercise habits (lifestyle), relationships and jobs. Sometimes people are just afraid to step out and make a change. They see “risk” in making a change when the REAL risk comes from NOT making a change. From my perspective, living with the stress, unhappiness and frustration of indecision and poor health is the greatest risk of all, and one that is definitely not worth taking!

Accessing “risk” is nothing more than collecting information, weighing the alternatives and then making appropriate decisions based on the information.

Some risks to our health are more “real” than others. For example, it is common knowledge that obesity is associated with a wide variety of health problems. On the other hand, there are some health risks that are so remote we rarely think about them. On a practical level, eating highly processed foods and avoiding a daily dose of fresh fruits and vegetables is rarely considered serious. But, as too many have already discovered, the long range consequences of this practice are real and devastating.

Failure to accurately assess risk limits us in many ways. We imagine the “risk” of talking with our children about drugs, dating or sex and we put off having the “talk,” even though the risks of NOT talking are infinitely greater. Fear of flying and public speaking are two more “risks” affecting millions of people. But practically speaking, these fears are unfounded. People ride in cars every day, even though cars are far more dangerous than commercial aircraft! It’s a failure to accurately assess risk, and it limits our health, prosperity and pleasure in life.

The goods news is that failure to accurately access risk is reversible! The effects of those decisions to eat inappropriately or NOT to exercise are, as the common expression goes, “do-overs.” We can effect positive change in our lives by following a few simple steps to accurately access risk:

1. Accurately define your present situation and access your health “risks”. Are you eating a healthy diet? Are you getting enough exercise and good quality sleep? What are the consequences if you DON’T change? Weigh the benefits of healthier living vs the potential risks such as increased cost, inconvenience or discomfort.

2. What do you stand to gain if you change your present circumstances? Assess the “up-side” potential. Too often we look only at the “downside” risk and forget the benefits. What good things might happen if you take the risk and win?

3. Limit the “down-side” if you happen to make a wrong decision. Don’t continue down a path if it does not produce results. This is especially important when following weight loss programs. If the pounds are not coming off or if the weight loss is only temporary, find a new program! You not only want to lose weight, but want to sustain the weight loss for as long as possible. Take steps to ensure this will happen. Clear, concise, realistic objectives will definitely help.

4. Reduce your risk by being smart! Understand the situation and seek the advice of experts in the field of health and nutrition. This includes finding and forming partnerships to receive support and get good advice.

5. Have a fall-back position. If the decision you make fails to produce the desired results, be prepared to take a long, hard look at the circumstances and be prepared to change what you are doing.

Everything in life involves some element of risk. Driving your car, meeting someone new, crossing the street…but we do them every day. Winners in life are willing to accept the risk and continue on their way! Get involved, be smart about how you play the game, come prepared for a few failures along the way, but don’t quite. You will reap the benefits for your effort and live a happier and healthier life. I like to remember the words of the great Winston Churchill when he said, “Never, never, never give up!”

A day at the spa - what a welcome release! However, most individuals just dream about the soothing music and luxurious spa treatments because they don’t have the time or money to indulge. That doesn’t have to be the case, a bit of pampering from time to time goes a long way to making you feel good about yourself and ready to take on the day.

If you are at your wits end with work, the kids, the house or just the hectic pace of life you can create your own mini home spa tonight and re-create it as often as you need to. In fact, having the ability to turn your bathroom into a spa for even half an hour before you hit the sack will not only relax you but can become a weekly indulgence without the cost or the time involved in day spas.

GET READY, GET SET…

To really feel like you’ve been transported to a luxury spa it’s worth it to set the stage properly. Here are the six steps to creating a mini home spa and how to enjoy it.

First, get rid of the toys! Or any other clutter in the tub. Dump them in a bin and set them outside the bathroom door if you have to, but don’t try this with rubber frogs and superhero washcloths lying around.

Second, have a big towel ready. Have several on hand if you’re trying any body wrap that you will need to wash off later.

Third, it’s worth the little extra to invest in a plush, comfy bathrobe and slippers. It’s a one time expense to really feel like you’ve gone to a spa.

Fourth, candles and a CD. Find something tranquil that suits the mood you’re going for. Are you looking for rejuvenation or relaxation? Aromatherapy candles in scents like lavender for relaxation or citrus for rejuvenation will intensify the effects of your other treatments.

Fifth, face mask, exfoliation tool or scrub, Epsom salts and essential oils. Whether you prefer to create your own products from kitchen ingredients on hand, like bananas, honey, cucumber or chocolate; or if you purchase a few samples from the drug store, create a theme with your selections. A lavender oil in your bath with a rich, moisturizing chocolate or mud mask will feel extra indulgent. A peppermint bath with a cucumber mask will refresh you like nothing else.

Sixth, time. Put aside at least 20 minutes to enjoy your mini home spa. Fill the bath with hot water, turning on the shower for additional steam, and place a few teaspoons of Epsom salts along with several drops of your essential oil. Light the candles and turn on the music. Wash your face with a warm face cloth and apply the mask liberally. Unrobe and slip into your bath; start with your exfoliating scrub or pumice and then let yourself relax and enjoy all the sensations; smell, feel, sound.

When you’re done, wash off the mask and moisturize from head to toe. Complete the experience by wrapping yourself in the soft robe and enjoying a cup of herbal tea selected to compliment your spa experience. Choose peppermint or citrus tea for a rejuvenating spa or a jasmine or chamomile tea for a relaxing spa.

Creating a home spa is so easy and affordable you’ll have no excuse not to indulge as often as you wish!

People are obsessed with dieting and weight loss! Don’t believe me? Just tune-in to any source of advertising…you’re instantly bombarded with the latest diet schemes and “Hollywood” food fads.

Here in America, we have built a thriving industry trying to control our weight and treat the consequences of over-indulgence. The cost of weight loss and obesity related health care treatments is staggering…Americans alone spend around $114 billion every year! And even with all this interest in losing weight, we continue to pack on the pounds like never before…

- A whopping 64 percent of U.S. adults are either overweight or obese…up about eight percent from earlier estimates.

- Among children and teens ages 6-19, 15 percent or almost nine million are overweight…triple the rate in 1980!

- Nearly one-third of all adults are now classified as obese.

For Americans, modern life may be getting TOO easy. Our cushy lifestyle means we expend less energy and consequently need fewer calories to sustain our normal body weight.

Think about it for a moment…

Entertainment no longer requires energy expenditure. In fact, it’s usually quite the opposite. We now entertain ourselves in the comfort of our own home while watching TV and munching on our favorite snack. Whether it’s television, computers, remote controls, or automobiles, we are moving less and burning fewer calories. Common activities that were once a part of our normal routine have disappeared…activities like climbing stairs, pushing a lawn mower or walking to get somewhere.

And please do not misunderstand me…I appreciate comfortable living just as much as the next person. But, here is the problem…

With all of our modern day conveniences and “cushy” style of living we have not adjusted our caloric intake to compensate for our decreased caloric expenditure. We consume more calorie rich and nutrient deficient foods than ever before. Consider a few of the following examples comparing what we eat “today” vs the 1970’s (U.S. Department of Agriculture survey):

- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970’s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.

- Our consumption of fruits and vegetables has increased, but only because French fries and potato chips are included as vegetables. Potato products account for almost a third of our “produce” choices.

- We’re drinking less milk, but we’ve more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.

- We’ve cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we’re eating 13 pounds more meat today than we did back in the 1970’s.

- We’re drinking three times more carbonated soft drinks than milk, compared to the 1970’s, when milk consumption was twice that of pop.

- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.

- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. People are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies. In 1978, the government found that sugars constituted only 11 percent of the average person’s calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers!

Unfortunately, it would seem that the days of wholesome and nutritious family dinners are being replaced by fast food and eating on-the-run. We have gradually come to accept that it’s “OK” to sacrifice healthy foods for the sake of convenience and that larger serving portions equate to better value.

It’s time recognize that we are consuming too many calories and time to start doing something about it! Each of us can decide TODAY that healthy eating and exercise habits WILL become a normal part of our life!

We can begin by exploring our values, thoughts and habits… slowly and deliberately weed-out the unhealthy habits and activities and start living a more productive and rewarding life. And remember, it has taken a long time to develop bad habits, so be patient as you work toward your goal!

Do you class yourself as having a ‘cast iron’ digestive system? Or do you seem to have digestive problems after eating certain foods?

Much research has been carried out on foods and there is a belief in certain quarters that certain foods, eaten together, could be the cause of many potential dietary problems.

Of course, the reasons for dietary problems can be complex, but since we are organic beings, should we not be aware that eating foods, in any order, might just be the cause, or at least, part cause, of any health or dietary problems?

When you eat your food, your body has to digest it, but have you ever stopped to think whether different food combinations may be harder to digest than others?

Eating a large meal can make some people sleepy and lethargic (something a lot of us feel like at Christmas, after the Christmas day meal!). More interestingly, eating a smaller meal, for example, a sandwich, can create a similar effect, especially if it contained a protein filling. (A lazy British Earl with the surname of Sandwich invented this ubiquitous snack. He was not a dietician!)

This tiredness or lethargy after eating a meal is your body ’shutting down’ while it concentrates on digesting the food (forget the Christmas alcohol for the moment).

But what happens when we are reasonably healthy and we eat, say a cheese sandwich or two?

For some, there may be nothing noticeable. But there may be some people out there that wonder why they get indigestion, or feel tired, after a reasonably small lunch, and cannot figure out why.

More surprisingly, it has been shown that some people’s allergies show improvement when food is eaten in a certain (correct?) order.

Why are so many babies intolerant to milk? Milk is extremely hard to digest! You may think that your digestive system is not affected by milk, but are you 100% certain of this?

Some children suffer from Eczema in their early childhood, and then find that they ‘grow out’ of it. Later in life they then suffer from something else, like asthma. Could this just be a result of food intolerance over a long period of time?

Many people suffer from various health problems due to their body being unable to function as well as it should. Could part of this be due to unseen digestive problems? Could your body be less efficient if it has difficulty in digesting the food that it is given? Could your health start to improve if you changed your eating habits?

Eating a mixture of foods, that may not be ‘perfect partners’, might not show an immediate adverse effect.

Medical problems aside, do you know whether your everyday diet is helping your body, or hindering it? Muesli, Brown bread, Healthy salads are all supposed to be healthy foods, but they can still make you tired! Why is this?

Although your diet may not be one of the ‘High protein or ‘High fibre’ varieties, and you might believe you have a healthy balanced diet, could you still be eating your choice of foods in such a way that it is making digestion difficult for you?

We are what we eat. It seems that we may have to watch how we eat it.

Are you looking forward to a wonderful summer? Beaches, warm weather and of course - BBQ’s.

Along with the relaxing atmosphere and ease of preparing a BBQ dinner or picnic for friends and family come some well known risks. You are likely aware that e.coli and salmonella can cause symptoms that range from mild discomfort to life threatening emergencies. But why is this more common during summertime meals and how can you protect your loved ones without ruining your summer?

During the summer when we are picnicking or having a BBQ we are not preparing a meal with the usual amenities we have in the house - sink, oven, fridge. Because of this we are more likely to forget to wash hands, store food properly or even grab a clean plate to serve food.

Here are some ways you can protect yourself from summertime dining outdoors:

SEPARATE

From the grocery store, to the cart, to the fridge, to the table - keep meats and other food separated.

Always wrap meats even when thawing to prevent the juices from dripping onto other foods, especially produce. Produce has been identified as a culprit in some food poisoning cases.

WASH

Wash hands, cutting boards, dishes and food.

Always wash your hands before and after preparing foods. Never serve cooked meat on the same plate or tray that you had it on when raw - make sure the resident BBQ expert is given a clean plate to place the finished product on. Also thoroughly clean knives and cutting boards. Ideally you should use a separate cutting board for bread and produce and another for meat products.

Wash produce in cold water and scrub thick skinned foods like cantaloupe as the bacteria can come in contact with the flesh of the fruit when being cut.

COLD and HOT

Keep cold food cold and hot food hot.

Food can normally last for two hours at room temperature, but that is decreased to one hour in warm weather. Cold food (potato salad, sandwiches etc.) should stay in the fridge until ready to serve. If the food must travel, be certain to use ice or commercial freezing gel packets. Hot food should also stay insulated.

When eating outdoors try to keep cold food in the shade and be sure warm food is wrapped and insulated.

When the food is no longer being eaten it should be returned to the ice box or insulated carrier. Food should remain hot or cold for as long as it is being served and then refrigerated in clean, covered containers. If you are not able to refrigerate it within a couple hours it is best to throw it out.

If you suspect a mild case of food poisoning than try to limit the foods you eat to the BRAT diet: bananas, rice, applesauce and toast. In more severe cases you should seek emergency treatment when there are signs of pain, vomiting for several hours or bloody diarrhea. Pregnant women, elderly, those with immune disorders and children are more at risk.

Food safety is an important part of a fun summer. Taking precautions will help you enjoy your meals and avoid serious consequences.