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A Quick Guide to Healthy Food Choices

Posted by: healthy editor Posted date: April 22, 2017 / comment : 0 , , , , , , , , ,


Nowadays we have access to everything. In fact, we can eat almost anything at any time, but does this mean we are eating better? Let´s look at some facts. In the United States:

- Nearly 38% of adults are obese (1)
- 9,3% of the population has diabetes (2)
- About 29% of adults have high blood pressure (3)
- The No. 1 cause of death for both men and women is heart disease (4)
- 1 in every 20 deaths is caused by stroke (5)

This data reflects not only the way people eat, of course, but also other factors such as lifestyle. However, food plays a very important role. Besides being part of our daily life, we need to eat in order to survive.

If we want to eat healthier options, going to the supermarket can be quite a challenging experience. Why? Because everything that is not good for us seems to be more appealing either by the way it looks or how the package looks (this is marketing at its best). As the saying goes, "don´t judge a book by its cover." So what can you do?

1. Choose Local
 
If you are looking for fresh fruits and vegetables, then buy local products. By doing this you will be also helping the farmers in your area as well as the environment! Besides this, instead of going to the freezer section to find meat or fish, try to go more often to the fish market or to the butcher shop.

2. Choose Organic
 
Do you really want to pay for food that was grown using chemical fertilizers and pesticides or for GMO food? Or would you rather pay for quality? This is what happens when you choose organic: it is an investment in your health and well-being. Organic produce might not be so appealing because of its size and shape, but after you taste it you will not want anything else!

3. Choose Seasonal
 
Nature is so wise. It gives us what our body needs according to the season. For example, have you ever noticed that there is always more fruit available during summer time? Fruit hydrates us and has also a cooling effect on our body, perfect for that time of the year!

4. Choose Whole
 
Whole grains are slow-absorption carbohydrates and nutritionally more complete (6). Most people, however, eat refined carbohydrates. But did you know that white flour acidifies the body, taking away minerals (7)? Furthermore, food with a high glycemic value (e.g., refined flour products and also sugar), can act as opium does in our brains, which is why for some people it can be addictive, according to research conducted by Dr. Kathleen DesMaisons, specialist in nutrition and addiction (8).

5. Choose without Sugar
 
When I use the term "sugar" I mean sucrose that enters very quickly in the bloodstream, disturbing the sugar levels in the blood. In the long term, refined sugar increases fatigue and steals from the body minerals and B complex vitamins (7). But, of course, everybody loves eating a sweet thing! Fruit can be one of the best options available, but if you are looking for a sugar substitute you have, for example, honey and coconut sugar.

6. Choose Unprocessed
 
I know packaged food offers convenience, but next time you buy it please read the label. Do you understand the ingredients or are they too hard to spell? Rule of thumb: if you can´t spell them, then put the package back on the supermarket shelf. Besides this, keep in mind that the less ingredients a product has, the better.

7. Choose Diversity
 
Eating a bit of everything is probably the best option if you want to have a balanced diet. However, it is important to take into account certain factors such as the season we are in, as I have written above, and our personal characteristics like age, sex, lifestyle and what our organism reacts to certain foods, so listen to your body!

Next time you go to the supermarket think about the options available. You have the power to decide the best for you, so choose wisely.

(1) Flegal K.M., Kruszon-Moran D., Carroll M.D., et al. Trends in obesity among adults in the United States, 2005 to 2014. JAMA, 315(21): 284-2291, 2016 (accessed October 2016).
(2) American Diabetes Association. Statistics about Diabetes. In American Diabetes Association, 2016 (accessed October 2016).
(3) Centers for Disease Control and Prevention. High Blood Pressure Facts. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(4) Centers for Disease Control and Prevention. Heart Disease Facts. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(5) Centers for Disease Control and Prevention. Stroke Facts. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(6) Varatojo, Francisco. Foods also Cure. Lisboa: A Esfera dos Livros, 2015.
(7) Pope, Alexandra. The Wild Genie: The healing power of menstruation. Bedfordshire: Authors OnLine, 2001, ed. 2014.
(8) Northrup, Christiane. Women's Bodies, Women's Wisdom: Creating physical and emotional health and healing. Rio de Mouro: Círculo de Leitores, 1994, ed. 2009, transl.

Most of us have no idea how our daily choices are impacting our health and well-being.

In my book "Back to Natural" you will learn how to:
-Protect yourself from chemicals that are common in the food you eat and the products you use
- Plan your life according to the phase of your menstrual cycle
- Recognize the possible side effects of the pill and a natural alternative
- Find in nature solutions to common health problems
- Feel less stress and anxiety with a simple, cost-free technique
- And much more!

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The Hidden Benefits of Castor Oil

Posted by: healthy editor Posted date: April 05, 2017 / comment : 0 , , , , , , , , , , , , , ,



In recent years, there have been rumours as to its ability to prevent greying hair, reduce arthritis symptoms and boost immunity - so it seems there is no ailment this natural ingredient cannot cure.

It is stable oil, making it great for use in cosmetics as it last for years without turning rancid. It has excellent moisturising properties due to its high fat content, which is absorbed into the skin very slowly, creating long-lasting shine and moisture.

For reasons widely unknown, the substance has been used for many centuries to induce labour in pregnant mothers. These days, however, it is not recommended that the substance be ingested due to its unpleasant side effects such as nausea, vomiting and diarrhoea. For this reason, it is often used in folk medicine as a natural laxative to treat chronic constipation.

In some cases, it has actually been known to cause foetal complications in pregnant women, so it's best avoided as an induction technique. If you're not pregnant, however, the ingredient can be used as an effective stomach cleanser when mixed with milk. Rumour has it than when combined with orange juice, castor oil can also be a great hangover cure.

However, it does have a variety of other uses, all of which are incredibly beneficial to the body, skin and hair. It is regularly used in massage blends to treat the whole body due to its slow absorption. It also draws in dirt, so it is ideal for cleaning or cleansing products.

Its sticky consistency means that is provides hair, nails and skin with a beautiful shine. It is ideal when combined with sweet almond extract, apricot kernels or jojoba. These combinations can help revive tired skin or hair and even reduce eye bags. It can also be used in rejuvenating face masks with ingredients such as camelina, avocado or moringa.

It can also dramatically reduce pigmentation marks or spots on the skin's surface and improve the overall quality of the skin. You'll need to mix 90ml of it with 8g melted beeswax, 1ml Vitamin E and 25 drops of lemon essence. These ingredients can be found in most health food stores or through an online specialist in natural cosmetic ingredients.

To create your own Castor Cleanser for use at the end of a long day, you'll need to combine 60ml of organic castor oil with 29ml of apricot kernel, 10ml of jojiba, 1ml of Vitamin E and a small amount (0.5ml) or any other essence of your choosing. This last step is optional, but can provide the cream with a nice scent - for example, lavender or chamomile.

Alternatively, if you intend to use your product for massage purposes, you can create a moisturising Swedish Massage Blend by combining 30ml of castor oil with 29ml of jojoba; 20ml of olive oil; 10g of coconut butter; 0.5ml vitamin E and 10ml of thistle.

Castor oil is incredibly thick, sticky and resistant, so it should only be used in very small quantities. If in doubt, find a natural ingredient supplier online and ask them which concentration you should use it in for your chosen homemade product.

If you're keen to reap the benefits of this natural ingredient, there are plenty of online recipes that will also offer instruction and guidance.

Aromantic is a leading UK-based provider of natural cosmetic and beauty product ingredients. The company provides 100% organic, natural ingredients, recipes and courses to customers, allowing them to make their own beauty products. Aromantic provide over 700 high-quality ingredients, ecological packaging and equipment to enable individuals or business owners to create their environmentally responsible and nourishing skin, hair and makeup products. Their natural, active ingredients will produce incredible results in hair, skin and body care and are suitable for all skin types and conditions. The company is also a renowned stockist of high quality essential oils, natural perfume concentrates, natural fats and waxes for the body. They can provide starter packs, educational materials and courses for both professionals and beginners. Visit: http://aromantic.co.uk/

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Choose Coconut Oil to Boost Your Immune System

Posted by: healthy editor Posted date: April 04, 2017 / comment : 0 , , , , , , , , ,

You may have noticed that a short while ago a certain product was reported to be unhealthy for humans, and then a few years later new research proves that in fact the product offers health benefits. Chocolate was 'bad' for you and now it is a good source of antioxidants, so long as you avoid products high in sugar. Sometimes, the change in posture reflects real scientific discovery, and sometimes it is simply the result of misunderstanding or miscommunication. Over the last decade or two, not too many products have experienced the degree of change in public support that coconut oil has.

Coconut oil was listed as a dangerous high saturated fat at a time when the food industry was attempting to convince the world that margarine was a healthier alternative to butter. To be clear, the oil from the coconut that is partially hydrogenated may contain high levels of trans fats that are known to be harmful to human health. Similarly, highly refined oil may be created because of potentially harmful chemical applications to extract the oil from the coconut flesh. The magic, however, lies in the unrefined or virgin coconut oil that is extracted via cold press or other techniques without the use of chemicals or high temperatures that damage the oils.

Virgin coconut oil contains high levels of medium chain triglycerides (MCT) rather than long chain fatty acids common in other plant oils. MCTs are not easily absorbed and stored as fat on our bodies. Medium chain fatty acids differ from long chain fatty acids in one crucial area; they do not contribute to high cholesterol levels or heart disease. In fact, MCTs may help to lower the risk of heart disease and atherosclerosis. Most long-chain fatty acids, including the soy-based oil that is popular in many processed foods, contribute to lowering good cholesterol (HDL) and raising bad cholesterol (LDL).

The inability of our bodies to absorb MCTs makes the oil a good choice for supporting weight loss and improving body mass by losing more fat than muscle tissue. MCTs also help to improve glucose tolerance, which helps to balance insulin action and reduces the risk of type II diabetes. Coconut oil also tends to supply a slightly lower number of calories per ounce than most other oils. Virgin oil is rich in polyphenol and tocopherol antioxidants, which have been shown to reduce oxidative stress on body tissue in laboratory animals.

When shopping for coconut oil, look for unrefined or extra virgin oils. Avoid partially hydrogenated oils for cooking and make sure you look carefully at the labels of packaged foods for products containing these harmful oils. The oil can be a great substitute for butter or other oils used in cooking. The taste of some foods will be enhanced with the sweet flavor of coconut and may take a little getting used to. Stews, curries, salads and baked cookies will all benefit from the addition of the oil. Have fun with it as you discover the magic from the coconut.

Patrick is a coach, speaker, and trainer to individuals and business leaders. He helps leaders to achieve success by clarifying their vision, strategic plans, leadership, change management, brand and marketing strategy. He helps individuals to remove self-limiting beliefs and fears that prevent them from acting on their goals and dreams. 615-261-8585 http://www.patrickgsmyth.com

Benefits of Home Health Care

Posted by: healthy editor Posted date: March 20, 2017 / comment : 0 , , , , , , , , , , , , , , , , ,


Some patients with an illness or injury do not wish to receive assistance from caregivers in a professional setting. In contrast, these people wish to have practitioners visit them at their residences instead. Explore some of the benefits of home health care to determine whether this service fits your needs and budget.

Personalized Service

When caregivers come to a patient in the home, this assistance is typically more personalized and specialized to meet the unique needs of the patient. People usually receive a higher quality of service delivered in a more compassionate manner. It's common for relationships to develop between the patient and the staff members who visit regularly.

Convenience

Receiving visits from staff members in a residence is usually more convenient for both patients and families. Leaving the home to visit a facility will no longer be necessary because practitioners will come to the residence at times that fit the individual's schedule. This convenience can be particularly helpful during times of inclement weather when a patient should not venture outdoors due to cold, heat, or storms.

Help for Family Members

Family members caring for a sick or injured loved one usually experience significant time constraints because of this work. Hiring a company for home health care can reduce this burden for family members. The assistance provided can give family members more freedom to manage their own personal duties. With the reduced responsibility, families often begin to have more quality time with the person because they no longer become stressed over care duties. Family members often appreciate knowing that their loved one is receiving high-quality and professional care, which can lessen personal anxiety.

Promotes Healing

When people receive home health care, they may recover more quickly. In addition, people may receive dangerous exposure to germs and infections when visiting clinics and hospitals. The ability to have assistance at home can eliminate this exposure and promote faster healing. Many people even experience a reduced number of re-hospitalizations under this type of regimen.

Affordability

Inpatient care can be expensive for a family. The cost of leaving the home for ongoing outpatient appointments can also be expensive. In contrast, having a professional come to a residence is often more affordable.

Other Services

Shopping, running errands, and meal preparation are typical types of assistance that you might add to a package. Some assistants will also perform laundry and light cleaning work around the house. Inquire about personal care such as bathing, hair washing, and dressing.

Before making a final decision about home health care, perform a complete background inquiry for a company. After researching a company thoroughly, you should be ready to move forward with a contract.

When considering home health care, Southern Alabama residents visit Mercy Medical. Learn more at http://mercymedical.com/.

Healthy Eating Tips for Seniors

Posted by: healthy editor Posted date: March 10, 2017 / comment : 0 , , , , , , , , , , , , ,



As people age, their nutritional needs change. Some may not be able to consume the same foods, or foods in the same quantities, as they could when they were younger and perhaps healthier. Too much sodium, sugar or fats can wreak havoc on the human body when people age.

Fiber for Heart Health

A diet high in fiber, including fresh fruits, vegetables and whole grains, can help reduce cholesterol and keep the digestive system regular. The only caution with fruits and vegetables is that if the stomach is sensitive to certain fruit acids, such as those found in tomatoes or citrus fruits, this may cause some discomfort, but overall vegetables and fruits should be consumed as much and as often as possible. Fruits and vegetables contain high plant fiber which helps cleanse the bowels and helps maintain a healthy blood glucose level, keeping early onset diabetes at bay.

High-Quality Protein

When most people think of protein, they may immediately think of a thick, juicy steak. For those so inclined, they may still enjoy steak as they age, but they may also want to consider lighter, white meat alternatives, such as pork, chicken and turkey, which are lean protein that promotes muscle strength and keeps muscle fibers from deteriorating. Grilled preparation is tasty and fast, and is a healthy alternative to fried meats. For those who would like to try a meat-free alternative, soy protein and nuts are another great way to add healthy protein and fiber into the diet.

Avoid Dairy

Younger people need the calcium in dairy to support growing bones and muscle health. Because dairy products are high in fat, aging bodies may not metabolize this fat as easily as it did when someone was younger. Those at high risk for heart disease, or people who suffer from high blood pressure, may want to avoid dairy-rich foods to keep their arteries clearer and to promote healthy blood flow. Too much fat in the diet may also make it difficult for the liver to function properly, so it may be best to avoid dairy as much as possible.

Lower Sodium Intake

People who suffer from high blood pressure should lower their sodium intake, whether this mean
s avoid salt or avoiding processed foods. Many convenience and processed foods contain high amounts of salt and sugar, so read labels carefully and keep a healthy weight and blood pressure in mind.

Hydrate

As always, hydration is important, no matter what your age. Drink more water throughout the day to help flush toxins from the body and to help the body cool down on a hot day. Water is healthy for skin, kidneys, and the body overall, so water is always a good option as a beverage.

Healthy eating takes on even greater importance as you get older. Visit Trinity Medical Group today for a check-up and to get more healthy eating tips that are personalized for your age and your lifestyle. Also check out our new Blog Post on Healthy Eating Tips For Seniors.
 

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