Health & Wellness

Health & Wellness

Travel Friendly Practices To Stay Well

Travel Friendly Practices To Stay Well

by Barbara LeGrand Cockrell

Traveling can be an interesting opportunity for growth and fun. But sometimes, the whole getting-there part can be long, stressful, and expose you to a lot of germs, which can derail your wellness.

Did you know your body is exposed to hundreds of germs on an airplane? In fact, in a recent study from Emory University and Georgia Tech they found that a person infected with the flu and or stomach bug who got on a plane sitting in the aisle, which has three seats per side, has a roughly 80% chance of infecting everyone in the row on that side of the aisle, as well as those in the rows directly in front and behind them! On the other side of the aisle seat directly across from the infected person, those people also have an 80% chance of catching the infection/bug. Yuck!

But don’t get alarmed! All you need to do is make a pre-travel wellness plan to supercharge your immune system that will help you fight off those pesky germs on that flight! You will then have some peace of mind in knowing that you have done what you can to avoid getting sick.

Below are some travel-friendly wellness practices that I have summarized that functional medicine practitioner, Dr. William Cole, D.C., IFMCP recommends. They’ll help keep you at optimal health so you can travel with ease!

 

Supplement with Magnesium. Mix it with water and drink right before you get on your flight to help your gut fight the pressure from air travel which leads to gas and constipation. It also helps relax your muscles and betters your sleep to fight jet lag once there.

 

Research Food Options. Lack of options and little planning can create unhealthy food choices. Before arriving at your destination, research your restaurant options. Also, check to see if where you’re staying has a fridge or kitchen, because it’s great to have healthy snacks on hand.

 

Use a Saline Spray when Flying. Airplanes have dry air, which can leave you feeling dehydrated and can contribute to drying out the mucous membranes in your nose as well. Keeping these hydrated is important because they help to filter out viruses and bacteria. Use saline spray in each nostril—a few times for longer flights. Also, closing the overhead vents from blowing directly on you can help fight the flow of germs.

 

Take advantage of the Spa. If you stay somewhere with a sauna utilize it every event you can to help de-stress and reduce inflammation and rid toxins.

 

Pack your Own Airplane Food. According to Dr. Cole, you can actually bring coolers of food through security! You still can’t bring liquids but you can pack an entire healthy lunch or dinner that you can enjoy right on the plane so you don’t have to search through airport stores or vending machines for a nutritious snack. Some ideas are homemade wraps, hard-boiled eggs, carrots, celery, other raw veges, raw unsalted nuts or granola, tea bags to steep in hot water on the plane, collagen and other powders to mix in water

 

Get some Movement. Walking around allows you to get your heart rate up and exercise without going to a gym.

 

Balance Out with Adaptogens. Traveling creates some disruption to your schedule and can drain you. Bringing powdered adaptogens like ashwaghanda, holy basil, and cordyceps mushrooms with you is a great way to keep your hormones balanced, brain clear, and energy high. Adding these to a reusable water bottle or on top of food at restaurants can help you stay healthier during your trip.

 

Feed Your Gut. About 80% of your immune system is stored in your gut, so taking probiotics can boost microbiome health while traveling.

 

Juicing on the Plane. Did you know you can actually freeze juices and bring them through security? Just place them in a clear sealed plastic bag to get in your healthy greens on the plane.

 

Meditate. All the planning and the stress leading up to getting everything done before leaving, plus delays can be a major source of stress. Use long lines, waiting, or impatient people as opportunities to practice mindfulness. There are lots of apps out there that make it easy to take your meditation practice with you.

 

Boost Your Immune System with Mushrooms. Stress and jet lag can really put a damper on your immune system. Give your immune system a boost by including more mushrooms in your diet. Chaga and turkey tail are good for their particular immune system–balancing properties. You can get these in powder form to add to green tea. Plus, they’re travel-friendly, so it’s easy to bring them along on your trip to add to drinks and on top of food along with the rest of the adaptogenic herbs!

 

Moringa Miracle!

Moringa Miracle!

A plant known as the Moringa Tree which is found at the base of the Himalayan Mountains is known by the locals as “The Tree of Immortality”.  While that may be a bit of a stretch, Moringa leaf and seeds are widely known for its wealth of health benefits. Here are the top 5 benefits you can receive from the Moringa leaf.

  1. Anti-aging- Moringa holds several thousand times more zeatin than any other plant so no wonder it is an anti-aging miracle Zeatin belongs to a family of plant hormones called cytokinins. These can work in the same way as antioxidants do. They promote the division of cells to occur faster than old cells can die. This will lead to less wrinkles, fresher skin cells, and a youthful glow!
  2. Amazing Nutrition- Moringa leaf is full of vitamins. The pods and the leaves have a wide range of essential vitamins, proteins and minerals. Moringa also contains all of the essential amino acids your body needs. These are the main elements that make up the proteins that are necessary to maintain, grow, and repair cells. It’s also full of vitamin A, vitamin B1, B2, B3, B6 and vitamin C. Along with those; it includes the minerals calcium, potassium, iron, zinc, phosphorus and magnesium.
  3. Can Help Regulate Sugar Levels- Isothiocyanates are the compounds found in Moringa that have the anti-diabetic effect. A study that was published in the Journal of Food Science and Technology found that women who took 7 grams of Moringa leaf powder on a daily basis for three months reduced their fasting blood sugar levels by 13.5%. Another study suggests diabetic patients who added 50 grams of Moringa leaves to a meal reduced their increase of blood sugar by 21%.
  4. Anti-Cancer Properties- Researchers found that the extracts of leaves and bark showed remarkable anti-cancer properties. When potentially cancerous cells develop, our healthy bodies routinely dispose of these defects through a process called aptosis, the natural or programmed death of abnormal cells. When cancer strikes aptosis is blocked. In one particular study researchers found a “remarkable increase in the number of apoptotic cells” when treated with the leaf and bark extract. Researchers in this study found that Moringa leaf and bark extract eradicated most of the breast and colorectal cancer cells. Another promising thing found is that the spread and progress of cancer was significantly reduced upon treatment with Moringa leaves and bark.
  5. Helps Improve Digestive Health- Moringa has anti-inflammatory properties and has been used in ancient systems of medicines such as Ayurveda to prevent or treat kidney damage, liver disease, stomach ulcers, fungal or yeast infections and digestive complaints. A common use of oil of Moringa is helping to boost your liver function and therefore detoxifying the body of harmful substances such as heavy metal toxins! It is thought to be capable of helping to fight urinary tract infections, fluid retention, kidney stones and diarrhea. Such a miraculous plant for all kinds of digestive problems.

 

I fell in love with the benefits of the Moringa tree so I decided to grow my own. These are my plants that I started from seeds that I have been nurturing to see if they will grow in Florida. I’ve been keeping them in pots so I can protect them through the winter until they get more established. Not sure how they will fare in this Florida climate but we will find out!

Can Sunscreen Prevent Cancer?

Can Sunscreen Prevent Cancer?

Nature’s Free Vitamin D

By Barbara LeGrand Cockrell

Raise your hand if you think sunlight causes skin cancer. For decades, doctors and the “cancer industry” have warned us stay out of the “dangerous” sunlight and/or use plenty of sunscreen. But is this good advice?

Did you know Vitamin D deficiency has been linked to cancer, diabetes, osteoporosis, rheumatoid arthritis, inflammatory bowel disease, multiple sclerosis and autism? Vitamin D isn’t really a “true” vitamin, as we don’t need food to attain it. Natural sunlight allows our body to create vitamin D and even destroys excessive amounts. How does that happen? When the sun’s ultraviolet B (“UVB”) rays hit your skin, they trigger a pre-cholesterol molecule (7-dehydrocholesterol), which is then turned into Vitamin D3 (aka “cholecalciferol”).

The mechanisms by which vitamin D reduces the risk of cancer are fairly well understood. They include enhancing calcium absorption, inducing cell differentiation, increasing apoptosis (programmed cell death), reducing metastasis and proliferation, and reducing angiogenesis (formation of new blood vessels).

Researchers in Belgium appear to be the first to show that vitamin D also lowers C-reactive protein (CRP), a measure of inflammation in the body, in critically ill patients. CRP is elevated when there is inflammation in the body, and chronic inflammation is a risk factor for a number of conditions including coronary heart disease, diabetes, and cancer.

Research studies have shown a direct connection between Vitamin D deficiency and heart disease. The authors of a 2006 article in the American Journal of Public Health state, after a review of more than 60 studies on Vitamin D and Cancer, that cancer occurrence and death could be reduced with improved levels of Vitamin D in the body. The incidence of breast cancer could be reduced by 50% and colon cancer by 80%!

And a June 2007 Creighton University School of Medicine study indicated that appropriate levels of vitamin D3 (and calcium) reduced the risk of cancer by a staggering 77%! A 2009 study by a group of Leeds University researchers actually found that higher levels of vitamin D were linked to improved skin cancer survival odds, while other studies have found that vitamin D has a connection to a strong immune response in the body.

Does Sunscreen Prevent Skin Cancer?

Don’t fall for the “sunscreen myth.” The idea that sunscreen prevents cancer is a myth promoted by a greedy “tag-team” effort between the “cancer industry” and the sunscreen industry. Sunlight is actually good for you (especially the UVB rays), and sunscreens filter out UVB! The main chemical used in sunscreens to filter out UVB is octyl methoxycinnamate (aka “OMC”) which has been shown to kill mouse cells even at low doses. Plus, it was also shown to be particularly toxic when exposed to sunshine. And guess what? OMC is present in 90% of sunscreen brands!

The most popular brands of sunscreens also contain other toxic chemicals (such as dioxybenzone and oxybenzone) that are absorbed through the skin where they enter the bloodstream, generate free radicals, wreak havoc on the immune system, damage the liver and the heart, and even promote systemic cancer. Titanium dioxide, another common ingredient in sunscreens, has been classified as “a potential occupational carcinogen” by the National Institute for Occupational Safety and Health. If you want to use a natural sunscreen, try aloe vera gel.

Sunscreens have been making headlines lately due to their contribution to coral bleaching and ocean acidification. Coral bleaching is the phenomenon whereby coral loses its color and rejects symbiotic organisms, essentially killing the coral. While rising sea temperatures are the main culprit behind coral bleaching researchers believe oxybenzone (as mentioned above) is aiding in the destruction of coral reefs.

I am NOT saying that you should sit out in the sun until you’re red and crisp like a lobster! Burning will damage cellular DNA, which can lead to cancer. If you’re pale as a ghost, you probably want to start out with just a few minutes in the sun each day. My partner and I can sit in the sun for an hour (or more) each day and not get burned, and this is true for my niece, Kara. But you need to understand that antioxidants (in fruits and vegetables) and proper nutrition (specifically the B vitamins) will *prevent* sunburn.

Here’s a little trivia: the term “Red Neck” actually originated from the early American colonists (in the South) who would get sunburned necks during the summer. But their “red necks” were not just a result of being in the sun all day. They were a result of a nutritional deficiency. You see, the colonists didn’t understand how to properly process corn like the American Indians did. The Indians processed corn using potash (which is highly alkaline) that makes the B vitamins in corn available for assimilation during digestion. But the American settlers (too arrogant to follow the food preparation ways of the Indian “savages”) would simply grind up their corn and consume it as corn flour (corn meal).

This resulted in vitamin B deficiencies, which (when coupled with too much sun exposure) would result in their “red necks.” By the way, the nutritional deficiency link to sunburn has been supported with multiple studies, including a study published in the 2004 American Journal of Clinical Nutrition.

In light of the fact that the best place to get vitamin D is natural sunlight AND the fact that vitamin D deficiency can lead to cancer, diabetes, and numerous other life threatening diseases, the warning to “stay out of the sun” is completely irrational! And despite the importance of vitamin D, it’s estimated that over 50% of the US population is vitamin D deficient. I too get vitamin D deficient in the winter months. During the summer, my family and I try to lie out in the sun for at least 30 minutes, three to four times per week, to obtain sufficient vitamin D to stay healthy and strong.

However, in the winter time, you’ll need a good vitamin D3 supplement. But take note that most vitamin D supplements are virtually worthless! Here’s why: The vitamin D in milk and in most vitamin supplements is vitamin D2 and is synthetic. Vitamin D2 is also called “ergocalciferol.” It is not the form of vitamin D that you need to prevent cancer and degenerative diseases. The form of vitamin D which you need is vitamin D3 (“cholecalciferol”) and, as I mentioned above, it is produced from the UVB rays in sunlight. That’s why I frequently refer to sunshine as the “most affordable cancer-fighting nutrient in the world.” Think about it, you can get a lifetime supply for FREE! It was certainly one of the things that helped my partner overcome his cancer.

Vein and Artery Health

Vein and Artery Health

Vein and Artery Health by Emma Bennett

 

Keeping your veins and arteries healthy is crucial for your good health. Several factors affect the health of your veins and arteries including genetics, diet, and exercise.

By treating our vein health in a preventative way, we reduce the risk of needing medical procedures like varicose vein treatments.  

If you are concerned about the health of your veins and arteries, keep reading to learn more about how to use a balanced diet and exercise for preventative medicine.

What’s the Difference Between Veins and Arteries?

This is a common question. Veins and arteries serve two distinct purposes.

Arteries are the largest blood vessels we have in our bodies. They carry oxygenated blood away from the heart to provide essential oxygen to cells and tissues throughout your body. With poor diet and little exercise, arteries can become clogged with plaque which can lead to damaging heart attacks and strokes.

Once the oxygen has been delivered to the tissues throughout your body, veins are the blood vessels that transport the blood back to the lungs to be re-oxygenated. A problem many inactive people face when it comes to their veins is that the veins weaken and are unable to transport blood back up the body to the lungs and heart.

 

Nutrients for Vein and Artery Health

One of the easiest ways to keep your veins and arteries healthy is to think of food as medicine. You can think of a healthy, preventative diet as one that’s full of fruits, vegetables, and healthy fats. For each meal, you want to have a plate full of colorful food rather than “brown food.” Steering away from foods that are fried, high in sugar, and high in saturated fats will help you on your journey to healthy veins and arteries.

 

When it comes to specific nutrients, you should incorporate plenty of these into your diet:

Omega-3’s

Omega-3 fatty acids have tons of benefits. Omega-3s are a type of healthy unsaturated fat that’s actually really good for your cardiovascular health. Foods that are rich in omega-3’s include salmon, trout, walnuts, and chia seeds.

Vitamin C

 

Vitamin C is an underrated antioxidant. It’s readily available in tons of foods like citrus fruits, dark leafy greens, cauliflower, and broccoli. Vitamin C helps protect your cardiovascular system from free radical toxins. It also helps your body form collagen, a protein that keeps your artery and vein walls strong.

Fiber

Fiber is best known for helping you feel full after a meal, but it can also help protect your artery and vein health. Plenty of dietary fiber helps with your cardiovascular health and can help prevent the development of atherosclerosis which is a hardening of the arterial walls. Harder arterial walls mean they’re more likely to become damaged during normal and heightened levels of pressure from your heart pumping blood. The good news is, plenty of foods with vitamin C are also high in fiber.

 

Physical Activity

 

Exercise is crucial for maintaining your veins’ and arteries’ health. You don’t need to be running 10 miles a day to keep your cardiovascular system healthy; even light walks each day can act as preventative maintenance to bad cholesterol buildup in your arteries.

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is bad, and HDL is good.

Not exercising promotes the buildup of LDL in your arteries which can lead to atherosclerosis. Regular exercise not only removes LDL from your system but also increases your HDL levels.

Like practicing your stretching makes your muscles more flexible, getting your heart rate up for 40-60 minutes each day helps keep your arteries and veins flexible. Those flexible blood vessels can more easily dilate and expand based on your body’s demand.

The right kind of cardiovascular exercise can also help strengthen your calf muscles which are crucial for getting blood back up the legs and to the heart.

With a combination of a balanced diet and regular exercise, you will help prevent problems like artery wall hardening and varicose veins. In addition to healthier blood vessels, you’ll find your overall health improves when you maintain a balanced diet with regular exercising, leading to a happier you.

 

Emma Bennett has been blogging for over a year now. Blogging has opened a world of opportunities for her. She previously worked with KicksUSA as an outreach coordinator, and now freelances at her own leisure. She is in the process of launching her very own blog that highlights fashion styles and advice on upping your social media game.

 

 

Healthy Tips While Traveling

Healthy Tips While Traveling


Whether we are searching for big city lights, natural starlight, or we’re headed home for the holidays, a full tank of gas in the car and a packed suitcase means an adventure lies ahead. When we’re at home we try to live consciously, and we care about a healthy gut as well as a healthy wallet. Why does it seem to fly out of the window when we’re on the road? Healthy choices while on the road ARE possible! For your body and your wallet! I’m going to share some of my tips and tricks for healthy traveling!

 

Pack Up Your Pantry
A healthy travel time starts at home in your pantry! Before you get going – pack some supplies from your pantry to get you through on the road. Depending on where I’m going or how long I’ll be on the road I typically take some (or all) of the following items to reduce that footprint.

Health Conscious/ Trash Reducing Travel Checklist:
• Reusable food and sandwich wraps (I prefer this bee’s wax wrap)
• Reusable water bottle (preferably glass)
• Glass canning jars with lids
• Glass storage containers with snap on lids (trust me on this one)
Eco friendly spork
• Small cooler and ice packs
• An extra trash/recycle bag to store your waste while on the go

Traveling can be rough on your gut! When we disrupt our daily routine, we need to be more aware of maintaining healthy habits. Your gut is happiest when you give it familiar foods. And road tripping demands planning, so it’s best to plan ahead for a healthy gut and an active brain when you’re on the road! Here are some must-have items that I always bring with me:

Leftovers– Your stomach likes what it already knows! Healthy left overs can make your day of travel feel familiar. You can even use glass jars to pack salads or complete meals.
Nuts and Seeds– I love to make a smoothie before I hit the road and hemp and chia seeds are very my personal favorite to load up on before I hit the open road. Nuts and seeds are packed with minerals, proteins, and healthy fats keeping you full and feeling great. They are the perfect snack.
Fruits and Vegetables– Oranges, apples, carrots, celery sticks, and snap peas are great travel snacks. Each of these snacks give you healthy gut fiber and keep well while traveling.
Hummus– Keep it cold or use it quickly but this adds nutrition (and flavor!) to all kinds of foods
Avocados– The perfect snack. Need I say more?

Traveling through the US you can expect to traverse through a food desert. This makes it important to do your homework and map out where the food oases are—and where they aren’t. One thing you can do is research farmers markets or local co-ops in towns and cities. If possible try to aim to travel through these places during hours where markets are open. Also, be sure to look at seasonal markets and hours so you don’t find yourself out of luck.

Another thing I love to do is look for farmer stands selling fresh fruits and veggies right off the side of the road/exit! I often find that these sweet little places have tons of locally sourced treats you might never see in a city market. Plus, visiting local vendors can be a great way to support local business, get to know towns and connect with the community, even though you are just passing through.

Embrace Flexibility and Expect Surprises!

Sometimes when we’re on the road it seems to demand compromise. The more you know about what resources you have and the more prepared you are, the better you can feel about the choices you make!
But don’t panic! Every year more and more of these superstores (Wal-Mart, Costco, Target) stock and label organic and locally grown products. While this may not be your cup of tea, they are an option and something to keep in mind if you are in a bind on the road. Plus more and more restaurants and chains are following suit by offering plant based options and antibiotic GMO-free ingredients, as well as supporting pasture-raised farmers.

But remember, when you plan ahead and map your gut healthy, cross country culinary course you will have the potential to save a lot of time on the road (and money!) And you may have more chances to find a scenic spot off the next exit or highway to picnic, discover, and refresh.

Happy Traveling!

The Science Behind The Time You Work Out

The Science Behind The Time You Work Out

An Article by Amy Boyington

It would be very surprising if you haven’t heard the phrase “timing is key” at least once in your life. The importance of timing in helping you reach your goals efficiently has always been emphasized.

But, it has been given more attention recently in the exercise and nutrition field. Nutrient timing and pre-workout supplements have all surged in popularity. Now, this attention is being paid to workout timing.

Some studies have started showing that not only how, but also at what time, you train can have a significant impact on your results.

But, why?

The Circadian Rhythm
Many people may be unfamiliar with the term “circadian rhythm” but may be very familiar with the term “biological clock”. Despite the different terms, the two are one and the same.

Your body experiences natural changes in hormone levels due to a mix of stimuli. These can include exposure to light, physical activity, and even the time you eat. These hormonal changes form a pattern or rhythm. Depending on the time over which these patterns exist, they can be classed as:

  • Circadian rhythms, which last just over 24 hours. These can include fluctuations in hormones like cortisol and testosterone.
  • Diurnal rhythms, which are the parts of the circadian rhythm that sync with day and night. An example includes a variation in immune cell count at night versus the day.
  • Ultradian rhythms, which are short and high-frequency patterns within the circadian rhythm. These can include things like heart rate and blinking.
  • Infradian rhythms, which are patterns that last longer than the circadian rhythm. A perfect example is the menstrual cycle, which can also impact training and results.

The above rhythms all influence elements of behavior. For example, it’s hard to stay relaxed if your heart rate is 180 bpm. It’s also hard not to blink more if someone’s flashing a light in your face.

More long-term examples include when you get tired, which is partly caused by the timed release of the chemical GABA (Gamma-Aminobutyric-Acid for the chemistry geeks!) throughout the day.

Hunger is also influenced through the release of hormones like Neuropeptide Y and Corticotropin-releasing hormone (CRH). This can be why some people feel like snacking every hour, while some can go the entire day before feeling hungry.

Interestingly though, these hormones may be used to your advantage. Case and point, testosterone is a hormone associated with increased muscle growth and recovery. So, it would stand to reason that training at a time when this is elevated could help improve results over time.

It might seem like unlikely, but studies have started emerging showing this might actually be the case. Another factor would be how you’re normal behavior around the time of exercise could indirectly impact your results, such as fasted workouts or inadvertent nutrient timing.

So, is there a “best” time to train? How does training at different times impact progress for different goals? How can certain training times be used to optimize training results?

Below, we look at how all of these can be used to help you get the best results from your workouts, no matter the goal.

Morning Workouts

Time period: 05:30 – 12:00 approx.

Contrary to what many might believe, the early bird doesn’t get the worm, at least not with training.

Multiple studies have all shown that training later in the day will lead to better results in almost every aspect than morning workouts.

But, there are a few areas where morning training can help improve your goals. Firstly, fasted cardio is easier to do if you’re carrying out morning training. Research has shown fat oxidation to be slightly higher during fasted aerobic training, so this is a plus.

Also, if you’re carrying out multiple training sessions in a day, you’re going to have little other choice than to do one of them in the morning. The result can be a greater amount of calories burned over the day and a slightly higher burning of fat for fuel.

So, for the hardcore athletes training for performance or those looking to maximize fat loss, early morning training may help.

Best type of training for this period: HIIT training or exercise devoted to fat loss

Most suitable goal: Fat loss

Afternoon Workouts

Time period: 12:00 – 18:00 approx.

The majority of studies favor performing workouts in the afternoon for maximum results. One caveat here is that a lot of studies can define “afternoon” as anywhere from 2pm to 8pm. So, much of what’s written here can be carried over to the below section as well.

But, certain studies that have focused on the earlier afternoon have found significantly better results for things like aerobic and anaerobic capacity, strength, and muscle growth.

This is likely due to factors like an ideal body temperature, testosterone-to-cortisol ratio, and Growth Hormone release. All of these can help maximize workout performance and recovery.

For a more specific timezone, 3-6pm has generally been shown to be the optimal time of day for people to train.

Best type of training for this period: Strength (and muscle growth) training, aerobic and anaerobic endurance training

Most suitable goal: Strength and power, muscle gain, or peak athletic performance

Evening Workouts

Time period: 18:00 – 21:00 approx.

As stated, many of the above recommendations for afternoon training can be made for evening training. But, strength and power training have a few studies showing the later timezone to be the optimal time to train.

It also helps that eating high protein, and larger, meals in the evening can help boost muscle mass more than if eaten in the morning.

So, if you’re going to prioritize a certain goal for your evening training, make it strength and power development.

Best type of training for this period: Strength and power training

Most suitable goal: Strength, muscle mass and power development

A Few Considerations
See, there’s an ever-so-slight issue with your circadian rhythm. It can change.Pretty significantly too. This is actually the basis for jet lag. Your body is basically operating in a different time zone than it is used to. The result, as many know, include sleep and mood disturbance.

But, as many also know, your body adapts to this. The same is true of exercise and food intake. Diet has actually been shown to impact your circadian rhythm, to the point where there is now an effective anti-jet lag diet.

But, these changes have to be consistent for a change on the circadian rhythm to be made.

People also have different genetic rhythm types (like the annoying “morning people”). These individuals may actually be better suited to training earlier than their late-rising counterparts.

Caffeine can also help in offsetting your circadian rhythm when exercising (for the record: so can cocaine, but I’d recommend coffee). This means that early-risers may be able to compensate and obtain similar results from a morning workout as a later one.

Diet efficacy can also be influenced by circadian rhythm.

Wrap Up And Take Home Points

  • Your body goes through a lot of hormonal changes throughout the day.
  • These changes can be used to help you get the best results out of your training program.
  • For the majority of goals, training in the afternoon or evening will help you get the best results.
  • But, some individuals may be better suited to training later or earlier in the day, depending on their genetics.
  • Some secondary factors, like performing faster cardio in the mornings or synching your evening workouts with a high protein intake can also help in maximizing results.
  • Changing your exposure to light, training times, or food intake could also help you change your circadian rhythm.
  • Caffeine may also help offset circadian rhythm-based lags in performance in morning workouts.

Amy Boyington

I’m Amy, a content writer from Ohio. As a work at home business woman, I enjoy helping other women learn how to create their dream careers with the perfect balance between their professional and personal lives. You can find some of my work on Reader’s Digest and other online lifestyle publications.

Freelance Writer and Editor of The Work at Home Mom Blog

Richie started Hurricane Fitness in 2011. Starting out as a Boxer at the age of 11 and winning County, Provincial, National and International medals in Boxing, he began running fitness classes and personal training.
Since then he has gone on to work alongside Olympic, World and European Champions and has trained many clients, both at home and abroad, with a wide range of goals and needs.
You can find him on his website; hurricanefitnessireland.com, or on his Facebook or Instagram page.
Richie Hedderman

Top 7 Useful Helps On How To Get Rid of Vaginal Odor

Top 7 Useful Helps On How To Get Rid of Vaginal Odor

By Arial Grande

  1. Definition of Vaginal Odor

Vaginal odor is all of the smells that originate from your vagina. Normally, your vagina has a really light scent. However, even when you are always careful with your body, you can still have to suffer some strange and strong vaginal odor, like a “fishy” odor.

  1. Causes of Vaginal Odor

There are plenty of different causes of vaginal odor. However, here are some of the most common ones:

  • Bacterial vaginosis:

Bacteria in the vagina are not likely harmful to your body. However, if the environment around you is affected negatively, there would be bacteria that could be harmful, such as bacterial vaginosis. This symptom can become more severe when it causes infections.

  • Improper diet:

You should not try too much food with a strong smell such as onion, garlic, asparagus, curry, etc… because it can lead to unpleasant odor.

  • Sweat:

More sweat is likely to occur at the area around your genitals and it causes some strange scents.

  • Hormone changing.
  • Bad hygiene routines:

If you do not take bath and wash your vaginal area often, the bacteria would have a chance to grow up, which causes vaginal odor.

  • Trichomoniasis (Infection caused by sexually transmission)
  1. Symptoms of vaginal odor?

Vaginal odor tends to have some following symptoms:

  • Caused by bacterial vaginosis or trichomoniasis: Fishy vaginal smell
  • Caused by infection: The skin around your vagina could itches, irritates or burns.
  1. How to treat Vaginal Odor?

These natural remedies below are not only effective for eliminating vaginal odor but also safe for your body.  In addition, you can try it at home easily.

  1. Apple Cider Vinegar

Apple Cider Vinegar is a great remedy for getting rid of vaginal odor because there are antibacterial elements inside it. It also protects you from the bacteria causing vaginal odor.

You need to follow these steps:

  • Add warm water to the bath and pour 2 glasses of apple cider vinegar into it. Immerse your body in the bath in 20 minutes. You should do this a few times every week.
  • Or you can add 1 or 2 tablespoons of ACV to a cup of water and drink it every day.
  1. White vinegar

Another effective home remedy for treating vaginal odor is white vinegar. It can recover the pH level of your body, which is really beneficial for eliminating vaginal odor.

Follow these steps:

  • Fill the bath with warm water, after that add a half glass of the white vinegar and salt to the bath
  • Soak your body in the bath for several minutes
  • You should do this a few times every week
  1. Yogurt

Yogurt is a favorite food of almost everyone, especially women. It not only does you good but also contains a lot of lactobacillus bacteria that can heal vaginal odor and make your body pH level be balanced.

Follow these steps:

  • You just need to eat 1 to 2 cups of sugar free yogurt daily
  • Or dip a tampon in some plain yogurt, then apply it to the body and leave it there for several hours. After that, remove the tampon and wash that area carefully with water.
  1. Tea tree oil

Tea tree oil can remove unfamiliar vaginal odor quickly because it has antiseptic elements that can prevent bacteria do harm for your body.

Follow these steps:

  • Wash your affected area with a mixture of water and 3 drops of tea tree oil
  • Or you can add some tea tree oil to a tampon that was soaked in the olive oil. Apply it to your body and keep it for about 60 minutes. You should do this a few times per week.
  1. Garlic

Garlic can be used as an antibiotic in order to get rid of infections or strange smells from your vagina. This ingredient can protect you from harmful bacteria really well.

Follow these steps:

  • Eat raw garlic or eat after having it cooked. Or you can drink a cup of warm water while eating 1 to 2 garlic cloves
  • You can also cut garlic into smaller pieces and insert one of them to your vagina. Keep it there in about 1 or 2 hours. You should do this several times per week
  1. Fenugreek

Fenugreek is another favorite remedy of many women. It keeps the hormones balanced and maintains your usual menstrual cycles.

Follow these steps:

  • Add 2 spoons of fenugreek seeds to a cup of water and keep it for 1 night. After waking up, you should remove the seeds and drink the water before having breakfast.
  • Or you can put 1 spoon of these seeds to water and boil this mixture. After straining the seeds, you should drink the water twice a day

Note: If you suffer from diarrhea or irritation on your skin, you should stop trying this remedy immediately.

  1. Baking soda

Baking soda is another great way to eliminate vaginal odor. It can keep your body pH level balanced and help you avoid yeast infections, which is really good for your health.

Follow these steps:

  • Fill your bath with water and add a half glass of baking soda to it.
  • After that, soak your body in the bath in 20 minutes
  • Dry your body with a clean towel.

Author’s bio: Arial Grande is the Senior Editor of Authority Remedies. She is a certified pharmacist after finishing her bachelor degree of Healthcare Management at University of Findlay. She has worked and trained in the field of Nutrition and Health for over 2 years, consistently providing people with useful information about nutrition as well as helping them with their common health problems.

Waking Up With Back Pain

Waking Up With Back Pain

 
Back pain can make you dread lying down straight on your bed and sleeping peacefully goes out of the window no matter if the sheep counting goes from hundred to a thousand. According to latest statistics, 8 out of every 10 Americans are suffering from back pain and it is affecting more women than men (nearly one-third of women suffer from back pain compared to a quarter of men) and it is more common in older adults.
 
Before we move on, it is important to understand the cause of back pains. As mentioned earlier, back pain and sleep complications go hand in hand. A bad sleeping posture can cause your back to stiff out and in the long run, can cause a spiral of problems. About 32% of people suffering from back pain report having sleep difficulties. Sadly, only one in every ten people find out the primary cause of back pain and sometimes the reason is as simple as a bad sleeping position. I myself was once part of the later 90%, until I found out that the reason behind all the sleepless my back pain is because of my poor sleeping position and mattress.
 
Waking up with back pain that gradually fades away once you are up and running is known as back pain, which is not due to any medical reason. Your mattress, pillow and most importantly your sleeping position are the main culprits in this case. Think about it, if your pain was really due to some medical condition or as a result of straining your back, you would feel back pain all the time. The good news is that you can get rid of your pain by making simple changes in your sleeping positions. Here are the most common tips to avoid back pain and say farewell to all those sleepless nights that were spent in agony.
 

Back Sleeping

Back sleeping is the most recommended sleeping position to avoid back pain due to the fact that your body weight is distributed evenly, putting less strain on your back. To take it up a notch and really avoid any pain what so ever, try to sleep in a way that your back is neither totally flat nor arched up while sleeping on you back. A good way to achieve this position is by putting a pillow under your knees. This helps to support the natural curve of your spine when you sleep on your back.
 

Side Sleeping

Side sleeping is the most common sleeping position. The best way to avoid back pain when sleeping on your side is to place a pillow between your knees. You can use a full length pillow for extra comfort. Also, make sure that your top leg does not fall over your bottom leg. Another way to add comfort is by placing a rolled towel under your waist, while still in the side position.
 

Stomach Sleeping

The worst sleeping position of all is the stomach sleeping. Sleeping on the stomach puts pressure on your back by flattening the natural curve of your spine. It can even cause pain between the shoulders because the neck is not supported in a good manner. It is best to avoid this sleeping position and pick either one of the two sleeping positions mentioned above.
 

It Is Just Not Your Position That Matters

What if you are following the already mentioned tips to the core and still suffer from back pains on a daily basis? This means that either you have a medical condition (which is to be honest a prime example of jumping to conclusions) or that something else might be wrong as well. The nearest thing to back pain while sleeping has to be something related closely to you while you are asleep and nothing is more close to you while sleeping than your mattress. Take it from me, you need to re-evaluate your mattress if nothing is working and you will surely feel the difference in a couple of days. Look for signs of weariness and notice whether you need a firmer mattress to support your back. According to research 63% people have reported improved quality of sleep and a significant decrease in back pain after changing their mattress. Sleep experts recommend that you must evaluate your mattress every 5-7 years.
 
We hope these changes will help you rid of your morning back pain. However, if your back pain still persists, I advise you to consult your doctor as there might be other reasons besides your sleeping position and mattress evaluation.
 
 
 
Author Bio:
Eugene Gabriel has his BSc (Hons.) Degree in Psychology. He has always been fascinated by the effects of good quality sleep, or the lack of it on human productivity and overall well-being. He has helped thousands of individuals suffering from sleeping problems by teaching them about the healthy changes they need to make in their lifestyle in order to sleep peacefully. Read his post on health and sleep. You can also follow him on twitter @eugenegabrielj.
5 Habit Changes You Can Make to Be Healthier

5 Habit Changes You Can Make to Be Healthier

By Cassie Phillips

Our health is paramount to our existence, yet it can easily be damaged through laziness and neglect. Depending on our upbringing and environment, we become conditioned to either embrace a healthy lifestyle, or to frame nutritional living as “hard work.”

However, staying in shape and feeding your body with nutritious, satisfying and healthy fuel isn’t as hard as it’s made out to be. The idea that healthy living is difficult to maintain or begin is an incorrect stereotype that needs to be broken down. Using the five habit changes in this article, you’ll be able to see just how enjoyable and easy it can be to live a healthy life.

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Shop Mindfully

Food shopping is a regular occurrence in our lives. However, depending on our moods and how much time we give ourselves, we can rush this task and buy lots of unhealthy foods that are damaging to our health and overall well-being. Your diet is essential to your health and must be taken seriously. To avoid snacking on low-quality foods, you can give yourself the upper hand by taking more control over your food shopping.

Take time to read labels and look into what ingredients are in the goods you purchase. For example, watch out for artificial preservatives and chemical substances that aren’t healthy. If you don’t easily recognize an ingredient or it looks like something from a science textbook, there’s a pretty good chance it’s not good for you. Replace foods that aren’t nutritious with options that contain natural fats and sugars such as avocados and whole eggs. If you have a sweet tooth and love your chocolate, purchase dark instead of milk chocolate.

By paying closer attention to what goes into your food, you will quickly learn which foods are actually healthy and which are not. It is also important to make sure you give yourself time to enjoy your grocery shopping so that you can pay closer attention to what you’re buying.

To ensure success with this habit, go to the store prepared with a list of what you need to buy. If you go with clear objectives, you will spend less time searching around and can spend more time reading ingredients and choosing quality foods.

Paying attention to how you shop is a productive habit that will help limit unhealthy eating and improve your health.

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Take Advantage of Technology

In this day and age, keeping on top of your health is far easier than it was even a decade ago. Technology has played a key role in this shift through the development of wearable devices and apps on smart phones that can track your fitness, diet. progress and even stress levels.

When we install apps or use wearable devices, our behavior begins to change as we’re frequently sent notifications of our activity and given real-time updates about our health. We can start using these alerts as motivation to repeat success or improve previous results.

There are apps for almost every health-related activity. For example, yoga lovers could use “Daily Yoga,” and runners may want to try “Couch to 5k”. Do a search related to your interests, and you will surely find a related app to help you in forming healthier habits.

However, before you download a bunch of apps on your phone, it is recommended that you use some form of protection or secure connection to protect yourself from hackers. The more you involve technology in your life and the more connected you become, the more vigilant you need to be about protecting your identity and personal information. Not having to worry about these risks means you can spend more time with the productive parts of these technologies, which will make it easier to lead a healthy lifestyle.

Include More Positive Information in Your Life

The books you read, the TV you watch and the information you browse on the internet all affect how you think. We’re all environmentally conditioned, therefore, if we wish to become healthier, we need to make a habit out of sourcing helpful content that will push us to live a healthy lifestyle. If you find yourself watching TV shows that make you stressed or lethargic, remove them from your life, as they will not be assisting you and your health.

The same goes for books and anything you browse on the net. Make sure that you surround yourself with positive information that will assist you on your health targets, as it will help you to stay determined and motivated. We spend lots of time-consuming information. By changing the type of things you read and watch, it will be easier to stay focused on achieving your health-related goals. 

Keep a Journal

Knowing your current diet will help you become aware of unhealthy habits and identify where you need to make changes. Keeping a journal of what you eat is a great way to do this and is an excellent habit to form.

For example, you could sit down after dinner, or any other moment of the day, and write down what you ate that day and how those foods made you feel. At first this might be a bit strange, but over time you will notice patterns. Some foods make you feel great while others do not. Or, you may find that there are certain times or situations where you are more likely to go for something unhealthy. This information will help you be more conscious of your choices and will go a long way towards your efforts to live a healthy lifestyle.

Walk More Often

Walking is a simple, elegant and enjoyable activity that does wonders for your health.  Try to incorporate more walking into your daily life. For example, take the stairs instead of the elevator or walk to local places such as the supermarket or bank rather than driving. It may take a little longer, but plan for this time and enjoy it.

The benefits of walking also extend to your mental health. It can seriously reduce negative thinking and your stress levels. Although making this change might mean it will take longer to get to some places, if you plan for this, you’ll find that these moments will turn into treasured escapes from your daily routine that also help promote healthy living.

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Overall, becoming healthier really comes down to understanding and addressing our current habits. Many times we do things that might be unhealthy without even knowing it, so it’s important to look for what we can change. Keeping a food diary, shopping with awareness and walking more often are all habit changes we can make that will show you that maintaining a healthy lifestyle is in fact not hard work but instead easy, fun and rewarding.

Author bio: Cassie Phillips is a health and tech enthusiast who enjoys blogging about her experiences. She also runs a local fitness class specializing in woodland walks and cycling around her neighborhood. Cassie takes pride in helping others be more mindful of their habits and in showing them how simple changes can do wonders to improve your overall health.

Web: www.ehealthinformer.com
Twitter: @eHealth_Inform

 

An Overview of My Starting Fresh Plan

An Overview of My Starting Fresh Plan

7 reasons To Embrace Health Change

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“Change happens when the pain of staying the same is greater than the pain of change.” Tony Robbins

 

Do you ever wonder what it means to be healthy? Every day I’m reminded of the horrible nutrition information and misconceptions that bombards us constantly.

I know that you want the truth and it’s difficult to find because it’s drowned out by all the confusion. Very little of the nutritional information that makes it public is based on science. I’m constantly researching core principles that show how nutrition and health truly operate to share with you in a simple understandable and easily digested method to implement change.

Have you been wondering if it’s healthy to eat meat, if you should become a vegetarian, vegan, or what’s the difference? 

My goal is to help guide you to make health simple and to make simple choices. I will translate the facts into recommendations that you can begin to incorporate every day. I want to show you a new understanding of nutrition and health, which foods you should eat and which ones to avoid, and that the benefits of a healthy lifestyle are enormous.

I want you to know for full disclosure that I am not a health professional. I’m just an ordinary person with no special health training that has reaped so many benefits from changing our diet and environment and want to share my experience and research of experts with you. I hope it encourages you to know that you can gain great benefits too and your body wants to heal itself if you give it half a chance.

Don’t just take my word for it. According to T. Colin Campbell, PhD and Thomas M. Campbell II, MD in their book, The China Study, I quote them to say that by eating right you can:

  • Live longer
  • Look and feel younger
  • Have more energy
  • Lose weight
  • Lower your blood cholesterol
  • Prevent and even reverse heart disease
  • Lower your risk of prostate, breast and other cancers
  • Preserve your eyesight in your later years
  • Prevent and treat diabetes
  • Avoid surgery in many instances
  • Vastly decrease the need for pharmaceutical drugs
  • Keep your bones strong
  • Avoid impotence
  • Avoid stroke
  • Prevent kidney stones
  • Keep your baby from getting Type 1 diabetes
  • Alleviate constipation
  • Lower your blood pressure
  • Avoid Alzheimer’s
  • Beat arthritis
  • And more…

These are only some of the benefits, and all of them can be yours. The price? Simply changing your diet. I don’t know that it has ever been so easy or relatively effortless to achieve such profound benefits. The above paragraph was a direct quote from their book.

I feel people need hope that cancer may not be a death sentence as we’ve been conditioned to believe. They need hope to know there is a better way, the natural way God intended. It is my hope to be one little voice to help empower you to learn more about taking action against a life threatening situation regarding your health or that of your loved one, or to just be in better health.

Natural God given water, vitamins, nutrients and minerals in the proper balance heals our body and fights off diseases such as cancer, an autoimmune disease, or most bodily ailments. Knowledge and action is the key to wellness.

Change is a process, are you resisting it? 

You may feel resistance.  It may not be easy.  But we all have to stretch our comfort zones and move our lives forward.

The truth is, living is a risk. Don’t worry about mistakes and failures, worry about what you’re losing when you don’t even try.  This is not about deprivation. Give yourself permission to be one of the people who made mistakes and has some challenges, but recovered from them and developed into your healthier self.

That’s what I wish for YOU.

So here are 7 good reasons it’s time for all of us to embrace change and get healthier…

  1. Everything changes whether you embrace it or not. – If nothing ever changed there would be nothing new tomorrow.  Most of us stay comfortable where we are even though everything is constantly changing around us.  The first step is awareness. Because only when we change, do we improve, and begin to see what’s possible.  And don’t forget, however good or bad a situation is now, it will change. That’s the one thing you can count on.  I remember thinking terminal thoughts many years ago when I suffered from Lupus and arthritis. There were times when I didn’t have the strength to even turn myself over in bed for 3 days. I wondered at that time if I would ever be free of pain and suffering. But my situation improved. So embrace it. It won’t always be easy or obvious at first, but in the end it will be worth taking steps to improve.
  2. Live life to the fullest. – It’s never too late to live a day that makes you feel better. We get one shot at today and we can make it better.  There’s no age limit on changing your path.  It’s never too late or too early to improve your body, mind, or spirit. There’s no perfect time – so start now.  You can change or stay the same – it’s really up to you, and only you. So make the best of it. If you’ve fallen short before, start again. Spend time with people who help you be better.  If you find that you’re not living a life that makes you feel good, have the courage to change.
  3. You can’t grow by staying in your comfort zone. – When your body hurts, you’re overweight, your mind is confused, and your heart is heavy with pain and ailments, it’s time to change.  Sometimes you must let go to grow.  Clean out your cabinets of all the processed foods. You cannot discover new victories unless you build up enough determination to let go of past defeating habits.  Listen to your spirit.  And remember, no effort is ever a waste of time. You may not be where you need to be yet but you will be closer than you were before. 
  4. The past will not change your future. – You can spend hours, weeks, or months, over-analyzing your problems from the past, beating yourself up about your situation, trying to put the pieces together, and justifying what could’ve or should’ve happened, maybe even feeling sorry for yourself.  Or you can just start today to accept that the past doesn’t have to be the future, and make a commitment to get out of the dark and into the sunlight. The body can rejuvenate quickly in a better environment. The mind can develop different thought patterns.
  5. Holding on to old pain is self-abuse. – If your past has been painful then seek to make changes and use that wisdom for a better today.  Don’t let it haunt you.  Replaying a painful memory over and over in your head is a form of self-abuse.  Toxic thoughts create a toxic life.  Make peace with yourself and your past.  When you heal your thoughts, you heal your mind.  So stop focusing on old pains and things you don’t want in your future.  The more you think about them, the more you attract what you fear into your everyday experiences – get out of your own way. Change the negativity to positivity by changing your habits. Forgive yourself or someone else and free yourself from that pain.
  6. Taking daily action steps creates positive change. – You may blame everyone else and think, “Poor me!  Why did I have to get this disease, why do I have this pain?”  But maybe you aren’t the victim, but your poor lifestyle choices and eating habits are to blame.  YOU alone have the power to change things, or change the way you think about things. Surrendering to change is very powerful. Victory over your health is very liberating. You can only find victory one small change at a time until one day you look back and everything changed.
  7. Feeling better is waiting for you. – Yes, it will be different and take some time. There will be challenges and disruptions to your normal schedule. There will still be heartache and loss and nobody gets through life without losing someone they love, suffering, or something they thought was meant to be.  But it is so worth taking steps to be in the best health you can be. You won’t know just how good you can feel until you go all out and give it all you’ve got to be the best you can possibly be. Do you want to settle for any less? Do you want to continue to be sick and tired of being sick and tired? Yes, you are venturing into unfamiliar territory. Embrace the newness of that. Welcome the new foods into your diet with a quest for adventure. Explore new tastes and new recipes. You might really enjoy them and they can be very refreshing, instead of your same stale culinary routine. You will enjoy new sensations if you open your mind to the taste possibilities, knowing God gave us a rainbow of possible foods to explore that you probably never knew existed.

Learn a new way, challenge what you have been taught as truth, and be ready to experience something or meet someone that just might change your life forever.

“By changing nothing, nothing changes.” Tony Robbins

What changes to you need to make in your life?

What do you need help with? Did this article change you?  Leave a comment on this post and share your thoughts with us.

 

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