Tag: Benefits

Being Mindful~ There are benefits to it

‘Mindfulness’ has become a bit of a buzz word, and seems to be gaining in popularity every day. It’s easy to see why.

Unlike a formal meditation practice, which requires a commitment to retreat from the world, sit still, and be quiet for a period of time, mindfulness is a technique that can be practiced throughout the day as you go about your life. This makes the technique especially appealing for people who are busy, or feel daunted by a more formal meditation practice.

So what exactly is mindfulness? According to mindfulness teacher and writer, Jon Kabat Zinn, “Mindfulness means paying attention in a particular way; On purpose, in the present moment, and nonjudgmentally.” In other words, mindfulness involves consciously directing your attention onto what you’re doing, feeling, thinking, or experiencing in the present moment.

As Kabat Zinn says, to practice mindfulness, we must, “watch this moment, without trying to change it at all. What is happening? What do you feel? What do you see? What do you hear?” Many people find that practicing short, mindful moments of this nature regularly throughout the day to be an effective way to relax, refocus attention, and reconnect with the present moment.

Mindfulness can be practiced at literally any time throughout the day, during any activity. However, sometimes when we are first starting to practice, we forget to be mindful. For this reason, it can be useful to incorporate some mindfulness exercises into our day that allow us to get used to the practice.

Here are 5 mindfulness exercises that take one minute or less.

Before answering the phone, take a breath.

Mindfulness teacher and monk, Thich Naht Hanh, advises to use the ring of the telephone as a ‘bell of mindfulness.’ Instead jumping up in instinctively to answer it, take a deep, mindful breath before you respond to the sound. The same can be done with text messages, emails or other notifications that we tend to react to immediately.

Walk mindfully.

Walking is a great opportunity to incorporate mindfulness throughout your day. Whether you’re walking to a meeting, the bathroom, or the fridge, take that short amount of time to notice and be thankful for every step your feet take, or as Thich Naht Hanh says: “Walk as if you are kissing the Earth with your feet.”

Just breathe.

Whenever you find yourself ruminating on the past or worrying about the future, you can connect with the present moment through your breath. Notice the way it feels entering your nostrils, and how your chest and belly rise with your inhales, and fall with your exhales. Say to yourself: “Breathing in, I know that I am breathing in,” and “Breathing out, I know that I am breathing out.”

Body scan.

mindfulness

Take one minute to scan your body from head to toe, noticing any sensations you discover along the way, pleasant or unpleasant, without judgment. You might have a headache, tension in your neck, an itch on your cheek, a pleasant tingling or warmth in your fingers—anything. Don’t react or judge.

After scanning, take another minute to focus your mind on consciously relaxing the areas where you experienced tension or pain, and then again, notice any changes or differences.

Take two mindful bites.

Although many teachers suggest making every bite mindful, this can be hard to practice in our day-to-day lives, as meal times are often social times, full of conversation. Instead, try to make the first two bites or swallows of any eating or drinking you do, mindful.

Notice the taste, texture, appearance, smell, and temperature of the food or drink, the sounds you make and the sensations in your mouth and throat as you chew and swallow. You may notice that after starting your meal times this way, you naturally become more mindful throughout the eating process.

Practice regularly and eventually you will see, as Thich Naht Hanh says:
“The present moment is filled with joy and happiness. If you are attentive, you will see it.”

-The Alternative Dailyhttps://www.thealternativedaily.com/no-time-for-meditation-try-these-5-one-minute-mindfulness-exercises/

Thank you for reading 🙂

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Diabetes~ Olives!!!

As with any information, seek medical help and answers before trying something new on your own. I did not write this nor do I agree or disagree with the article. I am just passing along information so you can make a informed decision on your own.

MwsR

OLIVES: This low-carb snack fights inflammation, Alzheimer’s, Diabetes, and even helps you lose weight

Plus a LOT of other health benefits from this high-fat superfood!

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

This ONE Low Carb Snack Can Save Your Life, Prevent Alzheimer’s, Help You Lose Weight AND Look Younger!

You’ve seen them on every relish tray, in garnishes, in salads, and Italian and Greek dishes, and of course, the martini! I am talking about the ubiquitous olive—both green and black olives. While their oil seems to get all the attention, olives themselves are an awesome snack!

What’s so special about these oft overlooked little globes?

Olives contain all the same healthy fats that olive oil has. In fact, about 80% of the olive is in the form of healthy high oleic acid, a monounsaturated fatty acid. The same, of course that is in olive oil. This monounsaturated fat is anti-inflammatory and low glycemic making them an extremely healthy, low carb snack option.

Olives’ large collection of antioxidants not only help fight disease, but they also actually fight cancer, heart disease, weight gain, diabetes and help reverse aging! Olives even help boost blood levels of the powerful anti-aging substance, glutathione, which is one of the body’s most important antioxidant nutrients because of ability to recycle antioxidants. And they are the perfect Keto/low glycemic snack!

Olives come in green and black and if you’ve ever seen an olive bar at the grocery store, you will realize there are actually many, many different varieties of olives—all with varying levels of antioxidants—but all are rich in health benefits!

We already know that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, but did you know they also have lower rates of atherosclerosis, diabetes, colon cancer, and asthma? Those same health benefits of olive oil transfer easily to olives themselves.

Let’s dive in and take a look at some of the fantastic health benefits of olives:

Prevents Oxidation of LDL

Studies on olive oil and atherosclerosis reveal that the particles of LDL cholesterol (the bad cholesterol) in the body, that contain the monounsaturated fats of olive oil are less likely to become oxidized. Since it is the oxidized cholesterol that is harmful and sticks to blood vessel walls, we know that the oxidation is what we want to avoid.

Significantly Improves Lipid Panel

A study published in the Medical Science Monitor reported that 2 tablespoons a day of olive oil added to an otherwise unchanged diet in 28 outpatients, ranging in age from 64 to 71, resulted in major drops in total, and LDL cholesterol. Plus, subject’s ratio of HDL:LDL greatly improved; they ended up with higher amounts of protective HDL in relationship to the lowered amounts of dangerous LDL cholesterol.

Olives and olive oil also contain heart-healthy antioxidants, including chlorophyll, carotenoids and other compounds tyrosol, hydrotyrosol and oleuropein.

Reduces Inflammation in Blood Vessels—Lowers Blood Pressure

By reducing both inflammation and free radical damage to cholesterol, olives protect the the lining of our blood vessels, helping to maintain their ability to relax and dilate—which helps prevent high blood pressure.

Prevents Alzheimer’s Disease

And in a new, highly significant study, published just last June, 2017, in the Annals of Clinical and Translational Neurology, researchers showed that the extra virgin olive oil which you can easily get straight from olives, actually protects memory and learning ability, and reduces the formation of the amyloid-beta plaques and neurofibrillary tangles in the brain—which are the hallmarks of Alzheimer’s disease. One of the researchers in the study stated, [the] “One thing that stood out immediately was synaptic integrity,” the connections between neurons, known as synapses, are preserved in the animals on the extra-virgin olive oil diet. In addition, compared to mice on a regular diet, brain cells from animals in the olive oil group showed a dramatic increase in nerve cell autophagy activation, which was ultimately responsible for the reduction in levels of amyloid plaques and phosphorylated tau.

Helps prevent Breast Cancer

Olive oil may be the key reason that the Mediterranean diet reduces breast cancer risk, suggests a laboratory study published in the Annals of Oncology. Oleic acid, the main monounsaturated fatty acid in olives and olive oil, has been shown to reduce the expression of the Her-2/neu oncogene, which is associated with the aggressive growth of breast cancer tumors. High levels of Her-2/neu are found in one-fifth of breast cancers, especially those that are resistant to treatment. And when combined with Herceptin, a common drug used to treat breast cancer, it was found that oleic acid enhanced the effectiveness of the drug, dropping Her-2/neu expression as much as 70%, and lessened the necessary dosage of the chemotherapy drug as well. The end result: oleic acid promoted the apoptotic cell death (suicide) of aggressive, treatment resistant breast cancer.

Prevents diabetes, controls blood sugar

Studies in diabetic patients have shown that eating olives or olive oil helped to lower overall blood glucose levels. And—a lower glycemic diet with plenty of olives and olive oil helps to lower triglycerides, a key component in heart disease. Belly fat associated with insulin resistance leads to weight gain and type 2 diabetes, and olives are one food shown time and time again to help fight this.

Speaking of diabetes, did you know that 80% of people that have prediabetes don’t even know it?  And that an estimated 84 MILLION americans have prediabetes, while over 30 million Americans have type 2 diabetes.  But if you have prediabetes OR type 2 diabetes, they are both 100% reversible with these techniques, which also fights belly fat.

Anti-Inflammatory

Regular use of olive oil has been associated with lower rates of asthma and rheumatoid arthritis, because the monounsaturated fats in olive oil help the body produce anti-inflammatory substances. By reducing inflammation, these fats can help reduce the severity of arthritis symptoms, and may be able to prevent or reduce the severity of asthma.

Olive Oil Phenols’ Prevent Bone Loss

The bone-sparing effects of olive polyphenols revealed in several scientific studies are so incredible that a new Belgian supplement company, BioActor, has licensed patents to use olive polyphenols for osteoporosis prevention. World Health Organization calls osteoporosis one of the biggest most widespread healthcare problems with aging populations.

Olive oil Effective against Helicobacter pylori

Helicobacter pylori, a bacteria that burrows into the gastric lining causing chronic inflammation and promoting the development of peptic ulcers and gastric cancer, is becoming increasingly resistant to antibiotics. Unrefined olive oil, like the kind found in olives, has an extremely high antimicrobial activity against food-borne pathogens, not only helping prevent food poisoning, but also killing H.pylori.

Fat Burning Snack

Snacking on olives, high in monounsaturated fat or MUFA, can translate to significant loss of both body weight and fat mass without changing anything else about your diet or increasing your physical activity, suggests a study published in the British Journal of Nutrition.

Are You Convinced Yet?

While olives are usually pickled or brined in some way (fresh olives are too bitter to eat plain), they do have higher sodium content than olive oil. Olives, however, have fiber, vitamin E, vitamin A, copper, and calcium. While the beneficial polyphenol content is slightly lower in olives than olive oil, polyphenols are still highly present in olives.


Thank you for reading 🙂

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Himalayan Salt

Image result for himalayan salt rock

Millions of years ago, the crystallized sea salt beds were covered with lava, and surrounded by snow and ice throughout the entire year, protecting it from any kind of pollution. Moreover, its richness in minerals and iron provide its hues of pink, red, and white.

It contains the same compounds as table salt, but its crystal structure makes it lower in sodium per serving.

Its crystals are naturally formed within the earth, and consist of 85.62% sodium chloride and 14.38% of about 80 trace minerals such a potassium, strontium, calcium, sulfate, magnesium, bromide, borate, bicarbonate, and fluoride.

Its high mineral content makes it a real natural miracle, that treats and prevents various health issues. Here are some of its health benefits:

Boosts circulation

Strengthens the bones

Prevents muscle cramps

Treats acid reflux

Detoxifies the body from metals

Improves libido

Stimulates metabolism

Regulates the pH balance of the system

Dissolves and eliminates sediment to remove toxins

Improves body hydration

Reduces premature aging

Lowers blood pressure

Creates an electrolyte balance

Prevents goiters

Regulates water content both, inside and outside of cells

Helps the absorption of nutrients in the digestive system

This salt can be used…

“Himalayan salt is often utilized in the same way as table salt; it’s used for cooking, seasoning and preserving food. What’s unique about Himalayan salt, however, is its availability as salt blocks that may be used as serving dishes, cooking surfaces and cutting boards.

Apart from using Himalayan salt for culinary purposes, it can also be substituted for bath salts and added to relaxing salt and mineral baths that allow the skin to soak up minerals from the water. Plus, it can also be made into eye-catching Himalayan salt lamps and candle holders for your rooms.”

Thank you for reading 🙂

MCT Oil~Did You Know?

What is MCT oil?

All fats are constructed with chains of carbon atoms, and different types of fat have varying numbers of these atoms. For instance, most fats in the average diet, including coconut oil are long-chain fatty acids which are made up of 13 to 21 carbon atoms. On the other end of the spectrum are short-chain fatty acids consisting of only 6 or fewer.

Medium-chain triglycerides, or MCT, are right in the middle and contain 6-12 carbon atoms.

MCT oil is a dietary supplement made up of fats extracted from various sources including coconut oil, palm kernel oil, and dairy products. These fats are combined to form the shorter carbon chains that are easier for the body to digest.

MCTs are also different from long-chain fatty acids in that they take a more direct route as they are digested in the body. They go straight from the gut to the liver which means that they can immediately be used as energy.

This supplement can also be converted in the liver into ketones which are substances that are produced when the body begins breaking down large amounts of fat. They are helpful because they can be used by the brain for energy instead of typical sources like glucose or sugar. This process, where calories are used as energy right away is why many people support the ketogenic diet as an effective weight-loss tool.

To put it simply, medium-chain triglycerides are a particular type of fat found in various products such as coconut oil and palm kernel oil. MCT oil is a flavorless, odorless, clear liquid supplement made from these pure fats without any added ingredients.

Why eat MCT Oil?

Though the science regarding the benefits of MCT oil is still in its early stages, there are studies available that show its potential as a weight loss toll and metabolism booster. Obviously, nothing can cause instantaneous weight loss, and it will certainly have no effect if you continue in a sedentary, unhealthy lifestyle. However, when combined with a whole foods diet and regular exercise, MCT oil can give your metabolism the boost that it needs to start burning off those extra pounds.

This is perhaps due to the higher burn rate of medium-chain triglycerides, meaning your body can metabolize the fat quickly and use it as energy immediately instead of storing it. This study compared MCT oil and olive oil in a long term weight-loss program and determined, “MCT oil as part of a weight-loss plan improves weight loss compared with olive oil and can thus be successfully included in a weight-loss diet.”

One study showed that MCT oil was more helpful in promoting feelings of fullness than coconut oil. This leads to smaller portion sizes and better control regarding snacking and unhealthy food choices.

There are also limited studies linking the use of MCT oil to energy boosts and increased endurance in recreational athletes and lowered risk of cardiovascular disease and Altzheimers. More research is needed to better understand the effects of MCT oil on the body; however, initial studies are promising and indicate MCT oil could be the newest superfood to keep an eye on.

How to get more MCT oil in your diet

Because MCT oil is more of a liquid than an actual oil, it has an extremely low smoke point and should not be used for cooking. Consume MCT  without heating in various dishes such as salad dressings, bulletproof coffee, smoothies, or other drinks. Since is it tasteless and odorless, it is easy to slip into a number of dishes without changing the flavor. Start with only ½ a tablespoon per day to give your digestive system time to adjust and slowly increase the dosage. Most recommended serving sizes are 1-3 tablespoons per day.


https://www.thealternativedaily.com/meet-new-superfood-mct-oil-why-should-care/?utm_source=internal&utm_medium=email&utm_campaign=N190423

Thank you for reading 🙂

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Drinking Lemon Water~ Why?

Drop a slice of lemon into a glass of cool water or a mug of hot and drink it before breakfast. Instagram and “wellness experts” swear it boosts metabolism, eliminates toxins, and helps you lose weight.

People who know how the body works, however, point out that what lemon water really does is make your water taste like lemon. “It’s not going to burn fat by any stretch of the imagination,” says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.

It’s obvious that if you’re using lemon water as a replacement for something else-a 400-calorie mega mocha whipped-cream-topped “coffee,” perhaps-yeah, you’ll lose weight. And there’s a little glimmer of hope that on its own, the water part of the equation may indirectly help your pounds-off efforts. “Drinking about 16 ounces of water before a meal has been shown to help with weight loss,” Ansel says. One study published in the journal Obesity found that obese adults who drank that much tap water before a meal (not sparkling) lost 2.8 pounds more over 12 weeks than people who didn’t “pre-load” with water, possibly because it made participants feel more full. “But adding lemon won’t do anything at all to help you burn more calories,” Ansel says.

True, lemons have nutrients in them, like vitamin C. But even an entire half a lemon in eight ounces of water won’t really change your body’s vitamin status much. And lemon as “detoxer”? Your liver already has detoxing covered for you.

So if you like the taste of lemon water and it starts your day off right in some way, then great. Just be sure to chase your morning glass with a plain-water rinse. “Lemon is very acidic and not great for tooth enamel,” Ansel says. Erosive food and drinks can weaken tooth enamel and brushing within about 30 minutes can remove some of it. Rinse right away after drinking lemon water, then wait a bit before you brush.

https://www.msn.com/en-us/health/nutrition/wait-does-drinking-lemon-water-actually-help-you-lose-weight/ar-BBW0oaL?ocid=spartandhp

Thank you for reading 🙂

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Meditation

8 Surprising Benefits Of Meditation

By now, the world has warmed to the idea of meditation. People no longer roll their eyes and mutter under their breath when they hear that so-and-so has started up guided meditation. The facts leave no doubt: meditation really works.

And in today’s world of fast-paced corporate life, social jet-setting and tech gadget infatuations, we can no longer deny that meditation has a certain charm. Our lives are becoming increasingly stressful, to the point where our adrenals are exhausted. Our bodies are beset with anxiety and fatigue. Meditation provides calm in the eye of the storm, and everyone can benefit from a little of that every now and then.

Meditation’s most obvious benefit is stress relief. Guided meditation forces the mind to release its hold on nagging everyday worries and focus on a single point. That point allows the mind to finally relax. It releases all that tension and constant planning to focus on the now.

Meditation’s effect on the body is almost instantaneous. With the brain no longer sending fight or flight signals to your adrenal glands, they discontinue producing adrenaline and cortisol. Finally, after constant hours slaving away over a hot stove, producing the hormones they think the body needs to stay alive, they can take a much-needed nap.

As the adrenaline gradually exits from your veins, you find yourself almost miraculously free of stress, feeling calmer, more relaxed and more focused. Your body is no longer in stress-response mode. You finally feel like yourself again.

The scientific community agrees. A study from Texas Tech University quantitatively demonstrated that mindfulness meditation significantly lowered anxiety in test subjects. Another meta-analysis examined a range of different mindfulness-based stress reduction (MBSR) techniques and found much the same thing. The study concluded that “these results suggest that MBSR may help a broad range of individuals to cope with their clinical and nonclinical problems.”

Sounds pretty good, right? Happily, it doesn’t stop there. Meditation can provide an impressive array of benefits, both to your mind and your body. Many of these benefits may even come as a surprise, or at least have you muttering “huh!” and raising your eyebrows. Here are 11 such benefits, and what they mean for your health and wellness.

Meditation helps you lose weight

Meditation Reduces Overeating

Let’s kick things off with a bit of a strange one. It turns out that sitting around breathing deeply and looking inward may not just be a workout for the mind. When we’re stressed, our adrenals produce an excess of cortisol. Chronically high cortisol levels contribute to accumulation of fat around the stomach and other areas over time. Meditation helps to lower cortisol levels, thereby decreasing your risk of putting on hormone-related belly fat.

Not only that, studies show that mindfulness meditation can reduce your risk of binge eating. People who are stressed often have a strong tendency to overeat or turn to “emotional eating” as a way of cheering themselves up. If you’re in the process of dieting and trying to address this issue, meditation may be the answer.

It helps you sleep better

Daily meditation can help you sleep better. A study published in the Journal of Applied Psychophysiology and Biofeedback examined the effects of Kriya yoga (a form of meditative exercise) on people suffering from chronic insomnia. The study found that total sleep time, sleep efficiency, sleep quality and depression all improved in patients who used meditation. And with better sleep, comes better health, faster weight loss and improved brain function. 

It helps you build better relationships

The human mind has a tendency to dwell on past events or frantically plan for the future. With your mind always elsewhere, you may find yourself growing further and further away from those you love. It can be frustrating and difficult trying to part with your ever-present regrets and worries for just a moment so that you can pay attention to your family and friends.

Daily guided meditation can help you to live in the present moment. It can als help you focus more on the people and places around you. You’ll find a greater connection with those you love. You’ll also develop more wholesome relationships with the people in your life.

It increases productivity

Meditation Improves Productivity

Meditation can help you work better and get more productivity out of your day. A study which examined the relationship between “Transcendental Meditation®” and productivity at work found that meditation made a huge difference. Study participants who used meditation reported increased job satisfaction, better performance and better relationships with supervisors and co-workers.

So next time you’ve got a tight deadline and are struggling to find the motivation, consider popping down to the park for 10 minutes for some guided meditation!

It rebuilds you brain

If you’re naturally skeptical about the quantitative benefits of meditation on the mind and body, this one’s for you. Researchers at Harvard Medical School examined the impact of meditation on the brain. They used MRI scans over the course of eight weeks. The results showed that while the control group experienced no changes in brain activity, the group subjected to regular meditation had a dramatic increase in their brain’s gray matter.

Gray matter is a major component of the central nervous system. It is found in areas of the brain which control muscle function, sight, hearing, memory, emotion and speech. So yeah, it’s kind of a big deal! Not only that, the study found that “brain analyses identified increases in the posterior cingulate cortex, the temporoparietal junction, and the cerebellum in the MBSR group compared with the controls.” In plain English, meditation literally makes your brain bigger.

It can make you a morning person

If you’re like me and positively loathe getting up early in the morning, it may be a good idea to take up meditation. Meditating for just a few minutes when you first wake up can help clear your mind and get you energized for the day ahead. It can help you to focus your mind on the tasks ahead, relax any anxieties you might have about the day, and shake off that sleepiness which never seems to go away.

It relieves anxiety and depression

Meditation Relieves Depression

Researchers have documented the positive effects of meditation on depression and anxiety many times. Experts think that this positive effect on mood comes from meditation’s ability of help people think of more creative solutions to problems, rather than feeling stuck or helpless. For example, a 2012 study demonstrated that those who practice Buddhist meditation have far greater mental flexibility than those who don’t. This enables them to maintain a more positive outlook on life and more effective at solving problems.

It can improve your sex life

Perhaps the most surprising benefit of all is that meditation can dramatically improve your sex life! Firstly, meditation alleviates stress, which as we know lowers cortisol. Because elevated cortisol is associated with lowered libido and propensity for orgasm, the more you meditate, the more you’ll enjoy sex!

Next, meditation gives you more energy. And that energy doesn’t just have to be used up going for a run or working more productively; it can also be applied between the sheets! Finally, it improves your focus and ability to live in the present moment. This is absolutely essential for relating to your partner and really getting into your next bout of intercourse.

Thank you for reading 🙂

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