6 Ways to Naturally Boost your Energy

  

Throughout the day many people feel exhausted during a hectic day. Fortunately, there are many foods that can make you feel an energy boost without having to run for caffeine or any expensive energy boosting supplements. These are foods that you can pick up the next time you are at the supermarket.
    Firstly, dark chocolate is known to boost energy levels and is perfect for when you are craving something sweet. Dark chocolate contains theobromine which has a similar affect to caffeine and is full of antioxidants. Try to stay away from milk chocolate if you are feeling lethargic day because it will only take away your energy and have you feeling worse. Dark chocolate can be found in chocolate bars, squares, or with fruit inside.
    Secondly, make sure to always keep a bottle of water with you. Being dehydrated can make you feel drained and worse. It can also cause headaches and cause you to lose focus as well. Our most important organs such as the liver and kidneys depend on water to function. Hence, it is essential that you keep drinking 8 glasses of water each day. If you don’t like the taste of water alone try adding lemon or your favorite fruit.
    Thirdly, eggs are full of protein and are vital to our bodies. They are high in B-vitamins, omega-3 fats, and Vitamin E. People experience better energy levels when they eat protein and eggs are also low on calories. They are versatile and can be eaten any way that you desire. You can add spinach, tomatoes, peppers, and a dash of salt to add flavor to your eggs. Add eggs to your morning breakfast to avoid feeling weary throughout the day.
    Additionally, spinach can also help boost energy levels and contains calcium, potassium and iron and more. If you want to add a daily dose of spinach you can add it to your salad, eggs, smoothies or just about any meal throughout the day.
    Furthermore, lentils help maintain energy levels. It is low in both fat and calories and high in magnesium. Magnesium is crucial for many biochemical reactions in the body that help to regulate metabolism, heart, muscle and nerve functions. This allows the body to function at its best so that you can stay energized throughout the day.
   Another great way to boost your energy that does not involve food is simply exercising. Although, it may sound strange and it might be the last thing you want to do when you are exhausted exercising is proven to boost your energy levels. Even taking a brisk walk or taking the stairs instead of the elevator are small ways to make you feel more alert and productive throughout the day.
   Overall, all of these foods are simple and natural ways to add boost your energy levels throughout the day without having to run of a cup of coffee. Most of these foods can added to another meal or can be eaten alone. Pick up one of these foods the next time you go the supermarket. Enjoy!

Healthy Tips To Keep Healthy During The Fall

With the fall season fast approaching you may want to consider some healthful tips to keep your health and wellness in tip top shape.  One of the first things you may want to consider during this season is to keep yourself nourish with proper nutrients. Fall is a time of year which can compromise your immune system with the weather change. You will want to incorporate plenty of vegetables and fruit that are great sources of vitamins and minerals. Especially vitamins A, C, E, calcium and minerals like selenium, magnesium and zinc which can help to build a much stronger immune system to resist most viruses like cold or flu.

Good Sources of A, C, E

Vitamin A: Liver, green vegetables, carrot, apricot

Vitamin C: Kale, cauliflower, lemon, orange, and grapefruit

Vitamin E: Soybean oil, and seed oils

Exercise
Exercise is important all through the year, but can help you get in shape for the winter months. If you exercise by walking outdoors, it may be time to locate other places you can walk that are protected from harsh winter weather. Indoor shopping malls are great places to walk and often have walkers clubs that offer discounts.

Include probiotics in your diet. Probiotics like kefir help your immune system and gastrointestinal system to stay in proper balance.

Get vitamin D from sunlight. Day time is getting shorter, but try to get enough benefit from sunlight at least 15 minutes a day.

Drink plenty of water. Staying hydrated during the fall and winter months will help to keep your skin moisturize

Get outdoors for peace of mind. Often when the season changes and the weather is colder we tend to stay indoors. The crisp air is actually a time to de-stress and get moving.

Drink plenty of tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

Dress for the season to stay healthy. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make going outdoors during the fall more enjoyable.

20 Steps For Spring Exercise Motivation

We all have the days where we plan to work out and know that we should, but when it's time to lace up your shoes and go…You. Just. Don't. Wanna.

I have those days, too, but when I remind myself how GOOD exercise makes me feel, and how it will help me reach my goals, I generally suck it up and do it anyway. Getting started really is the hardest part. Once you get going, you're generally glad you did. And when it's over, you feel even better.

But some people have less willpower or dedication. Some give in to the temptation to skip exercise too easily. While that's fine once in a while, it can become a hard habit to break if you skip out on your workouts too often. Below take a look at some things you can do to spring forward to exercise motivation.

Keep Track of Your Progress
Remember to chart your progress, whether it's with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it's improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

You are not Perfect
Be prepared and not feel like its either all or nothing. Taking small steps always reap bigger rewards. Trying to be a perfectionist when starting any no exercise plan will surely lead to burn out. If you miss a day or two of your workout its okay. Always keep in mind you have another day to make things right.

1. Do it anyway. (This was the most popular answer!)
2. Tell myself to go for 15 minutes. If I still feel bad or unmotivated, I can quit. I have yet to quit.
3. Ask a friend along to the workout it helps us both with accountability.
4. Do a heavy house cleaning (vacuuming, moving furniture, scrubbing) so I have a reason to work out.
5. Take a 10-minute brisk walk.
6. Take the dog for a long walk.
7. Force myself anyway and feel better for it.
8. Go to a yoga class. It gets me moving, and I always have fun!
9. I sit by myself for a few minutes and think about all the things I can't enjoy because of my poor health.
10. Work out anyway…then bask in the awesomeness!
11. Find something new to do! If you run then go for a swim or a bike ride. Maybe you are getting bored with the same routine.
12. Complain about not feeling motivated, then go do it, since I don't like hearing myself complain.
13. I drag myself to the gym anyway. Before I realize it, an hour is passed and I'm glad I went.
14. Post about your lack of motivation on Facebook, and get chewed out.
15. Do it anyway because this is for me.
16. Try to force myself to just do something for 1 minute (jumping jacks, squats, etc.). But usually I tell myself I will be happier that I did it instead of mad at myself for not doing anything.
17. Put on my work out clothes, lace up my shoes and go for a walk. Once I'm out and moving I find my motivation.
18. Remember a time when I couldn't work out, and how sad I was when I was heavier, and how I don't want to feel sad again!
19. Listen to some music—something with energy that I like. It's funny how the right music can make you move even when you think you don't want to, and it usually provides a mood boost, too (which is probably why I didn't want to workout in the first place).
20. Put my feelings aside and use logic and reasoning. My feelings then change after a good workout.

Losing Weight Vs Exercise

Losing or gaining weight can be a challenge for any person, especially when multitudes of fad diets and products geared toward bulking up or slimming down bombard you in magazines, television ads and even the aisles of your grocery store. Losing or gaining weight really comes down to a simple equation of how many calories you take in and how many you burn. If your goal is simply to be healthy, maintaining a good calorie intake while engaging in moderate exercise most days of the week will fight diseases and keep you strong.

 

It takes 3,500 calories to lose 1 lb. If you are trying to lose weight, restrict your calorie intake each day to burn more calories than you take in. If you restrict your current diet by 500 calories each day, you will lose 1 lb. each week. You may find restricting your calories is easy if you cut portion sizes, swap high-calorie foods for low-calorie ones or simply forgo your daily treat or dessert. Talk with a physician, nutritionist or health coach to determine how many calories you need each day to stay healthy before any calorie-restricting diet.

A new study confirms the overall research findings that dietary change, specifically eating less fat, produces more weight loss than changes in exercise. But it also shows that changes in one kind of behavior may help promote changes in the other, especially among women.

Many studies have compared weight loss resulting from changing diet versus increasing activity. Most often, weight loss during programs focused on dietary change produced two to three times greater weight loss than programs focuses on exercise.

The truth is, exercise is a complicated business and there are a number of things that can affect how many calories you burn. Knowing what those are will help you set realistic goals and get the most out of your workouts.

Pampering4life Health Tip: Stress and Breast Cancer

A new study suggests psychological stress may play a role in the development of aggressive breast cancer, especially among minority populations.
“We found that after diagnosis, black and Hispanic breast cancer patients reported higher levels of stress than whites, and that stress was associated with tumor aggressiveness,” said Garth H. Rauscher, Ph.D., associate professor of epidemiology at the School of Public Health, University of Illinois at Chicago.

Rauscher and colleagues studied patient-reported perceptions of fear, anxiety and isolation, together referred to as psychosocial stress, and associations with breast cancer aggressiveness.
He cautioned that patients’ stress levels were examined two to three months post-diagnosis.
Researchers studied nearly 1,000 recently diagnosed breast cancer patients; of those, 411 were non-Hispanic black, 397 were non-Hispanic white, and 181 were Hispanic.
Researchers discovered psychosocial stress scores were higher for both black and Hispanic patients compared to white patients.

“Those who reported higher levels of stress tended to have more aggressive tumors. However, what we don’t know is if we had asked them the same question a year or five years before diagnosis, would we have seen the same association between stress and breast cancer aggressiveness?
“It’s not clear what’s driving this association. It may be that the level of stress in these patients’ lives influenced tumor aggressiveness.
“It may be that being diagnosed with a more aggressive tumor, with a more worrisome diagnosis and more stressful treatments, influenced reports of stress. It may be that both of these are playing a role in the association.
“We don’t know the answer to that question,” Rauscher said.

Emotions lie at the core of these high-risk habits. Poor diet, a lack of exercise and use of alcohol and tobacco all increase your risk of breast cancer. And simply put, you can’t successfully change your lifestyle without reshaping your mind — or at least how you handle negative emotions, anxiety and stress. Connect the dots between how you feel and how you react, then learn to follow a different path. Counseling, meditation, imagery and other tools can help you address negative feelings head-on and teach you how to reverse the behaviors associated with them. So instead of drowning in a carton of ice cream every time you’re stressed, maybe you’ll grab your sneakers and head out for a power walk instead.

Coping with the Emotional Tide of DiagnosisOn hearing those dreaded words, “You have cancer,” even the most well-balanced of us can be thrown into a tsunami of emotions like anger, sadness, and fear. These feelings — which stem from legitimate concerns and questions — can sometimes be difficult to deal with alone.

If you’re struggling with profound emotions, enlist the help of a loved one and talk to your doctor about your options, including therapy and medication. Consider joining a cancer support group. Most hospitals and treatment centers offer one; ask your doctor or care coordinator for details.

 

Believe It to Achieve ItWhile it may seem easier said than done, positive thinking can be a huge help. Behavioral studies show that those who strongly believe in their ability to achieve a certain goal or outcome — such as staying strong enough during chemo to go for a walk every day — generally feel and function better than those who feel helpless over their situation. Here are some practical ways to feel in control of your situation and enhance your quality of life:

• Take an active role in deciding your treatment course and other issues of care.
  
• Tend to your body during treatment — even if you’re having trouble liking your body at the moment: Good nutrition, regular exercise (or as much physical activity as you can handle) and restful sleep help fight stress, boost energy and speed healing.
  
• Nurture your spirit: Engage in meaningful activities — whatever that means for you, whether it involves art, music, volunteering, meditating or spending time with loved ones.

Pampering4life Health Tip: Diabetes

What is diabetes?

Diabetes means that your blood glucose (sugar) is too high. Your blood always has some glucose in it because the body uses glucose for energy; it's the fuel that keeps you going. But too much glucose in the blood is not good for your health.
Your body changes most of the food you eat into glucose. Your blood takes the glucose to the cells throughout your body. The glucose needs insulin to get into the body's cells. Insulin is a hormone made in the pancreas, an organ near the stomach. The pancreas releases insulin into the blood. Insulin helps the glucose from food get into body cells. If your body does not make enough insulin or the insulin does not work right, the glucose can't get into the cells, so it stays in the blood. This makes your blood glucose level high, causing you to have diabetes.
If not controlled, diabetes can lead to blindness, heart disease, stroke, kidney failure, amputations (having a toe or foot removed, for example), and nerve damage. In women, diabetes can cause problems during pregnancy and make it more likely that your baby will be born with birth defects.

What is pre-diabetes?

Pre-diabetes means your blood glucose is higher than normal but lower than the diabetes range. It also means you are at risk of getting type 2 diabetes and heart disease. There is good news though: You can reduce the risk of getting diabetes and even return to normal blood glucose levels with modest weight loss and moderate physical activity. If you are told you have pre-diabetes, have your blood glucose checked again in 1 to 2 years.

What are the different types of diabetes?

The three main types of diabetes are:

• Type 1 diabetes is commonly diagnosed in children and young adults, but it's a lifelong condition. If you have this type of diabetes, your body does not make insulin, so you must take insulin every day. Treatment for type 1 diabetes includes taking insulin shots or using an insulin pump, making healthy food choices, getting regular physical activity, taking aspirin daily (for many people), and controlling blood pressure and cholesterol levels.
• Type 2 diabetes is the most common type of diabetes — about 9 out of 10 people with diabetes have type 2 diabetes. You can get type 2 diabetes at any age, even during childhood. In type 2 diabetes, your body makes insulin, but the insulin can't do its job, so glucose is not getting into the cells. Treatment includes taking medicine, making healthy food choices, getting regular physical activity, taking aspirin daily (for many people), and controlling blood pressure and cholesterol levels. If you have type 2 diabetes, your body generally produces less and less insulin over time. This means that you may need to increase your medications or start using insulin in order to keep your diabetes in good control.
• Gestational (jess-TAY-shun-ul) diabetes occurs during pregnancy. This type of diabetes occurs in about 1 in 20 pregnancies. During pregnancy your body makes hormones that keep insulin from doing its job. To make up for this, your body makes extra insulin. But in some women this extra insulin is not enough, so they get gestational diabetes. Gestational diabetes usually goes away when the pregnancy is over. Women who have had gestational diabetes are very likely to develop type 2 diabetes later in life.

Who gets diabetes?

About 24 million Americans have diabetes, about half of whom are women. As many as one quarter do not know they have diabetes.
Type 1 diabetes occurs at about the same rate in men and women, but it is more common in Caucasians than in other ethnic groups.
Type 2 diabetes is more common in older people, mainly in people who are overweight. It is more common in African-Americans, Hispanic-Americans/Latinos, and American Indians.

What causes diabetes?

Type 1 and type 2 diabetes —The exact causes of both types of diabetes are still not known. For both types, genetic factors make it possible for diabetes to develop. But something in the person's environment is also needed to trigger the onset of diabetes. With type 1 diabetes, those environmental triggers are unknown. With type 2 diabetes, the exact cause is also unknown, but it is clear that excess weight helps trigger the disease. Most people who get type 2 diabetes are overweight.
Gestational diabetes — Changing hormones and weight gain are part of a healthy pregnancy, but these changes make it hard for your body to keep up with its need for insulin. When that happens, your body doesn't get the energy it needs from the foods you eat.

Am I at risk for diabetes?

The risk factors for type 1 diabetes are unknown. Things that can put you at risk for type 2 diabetes include:

• Age — being older than 45
• Overweight or obesity
• Family history — having a mother, father, brother, or sister with diabetes
• Race/ethnicity — your family background is African-American, American Indian/Alaska Native, Hispanic-American/Latino, Asian-American/Pacific Islander and Native Hawaiian
• Having a baby with a birth weight more than 9 pounds
• Having diabetes during pregnancy (gestational diabetes)
• High blood pressure — 140/90 mmHg or higher. Both numbers are important. If one or both numbers are usually high, you have high blood pressure.
• High cholesterol — total cholesterol over 240 mg/dL
• Inactivity — exercising less than 3 times a week
• Abnormal results in a prior diabetes test
• Having other health conditions that are linked to problems using insulin, like polycystic ovarian syndrome (PCOS)
• Having a history of heart disease or stroke

What are the signs of diabetes?

• Being very thirsty
• Urinating a lot
• Feeling very hungry
• Feeling very tired
• Losing weight without trying
• Having sores that are slow to heal
• Having dry, itchy skin
• Losing feeling in or having tingling in the hands or feet
• Having blurry vision
• Having more infections than usual

If you have one or more of these signs, see your doctor.

How can I take care of myself if I have diabetes?

Many people with diabetes live healthy and full lives. By following your doctor's instructions and eating right, you can too. Here are the things you'll need to do to keep your diabetes in check:

• Follow your meal plan — Eat lots of whole grain foods, fruits, and vegetables.
• Get moving — Health benefits are gained by doing the following each week:
  • 2 hours and 30 minutes of moderate intensity aerobic physical activity
  or
  • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity
  or
  • A combination of moderate and vigorous-intensity aerobic physical activity
  and
  • Muscle-strengthening activities on 3 days

• Test your blood glucose — Keep track of your blood glucose levels and talk to your doctor about ways to keep your levels on target. Many women report that their blood glucose levels go up or down around their period. If you're going through menopause, you might also notice your blood glucose levels going up and down.

• Take your diabetes medicine exactly as your doctor tells you.

Talk to your doctor about other things you can do to take good care of yourself. Taking care of your diabetes can help prevent serious problems in your eyes, kidneys, nerves, gums and teeth, and blood vessels

Is there anything I can do to prevent diabetes?

Yes. The best way to prevent diabetes is to make some lifestyle changes:

• Maintain a healthy weight. Being overweight raises your risk for diabetes. Calculate your Body Mass Index (BMI)  to see if you're at a healthy weight. If you're overweight, start making small changes to your eating habits by adding more whole grain foods, fruits, and vegetables. Start exercising more, even if taking a short walk is all you can do for now. If you're not sure where to start, talk to your doctor. Even a relatively small amount of weight loss – 10 to 15 pounds – has been proven to delay or even prevent the onset of type 2 diabetes.
• Eat healthy
  • Eat lots of whole grains (such as whole wheat or rye bread, whole grain cereal, or brown rice), fruits, and vegetables.
  • Choose foods low in fat and cholesterol. Read food labels. If you eat 2,000 calories per day, you should eat no more than 56 grams of fat each day.
  • If you drink alcohol, limit it to no more than one or two drinks (one 12-ounce beer, one 5-ounce glass of wine, or one 1.5-ounce shot of hard liquor) a day.
• Get moving. Health benefits are gained by doing the following each week:
  • 2 hours and 30 minutes of moderate intensity aerobic physical activity
  or
  • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity
  or
  • A combination of moderate and vigorous-intensity aerobic physical activity
  and
  • Muscle-strengthening activities on 3 days
  
  Some suggestions for fitting physical activity in:
  • Take the stairs instead of the elevator
  • Take a brisk walk on your lunch break
  • Park at the far end of the parking lot and walk
  • Get off the bus or subway a few stops early and walk the rest of the way
  • Walk or bicycle whenever you can

Take care of your health with proper nutrtion and lifestyle modifications. If you are not sure how to make these changes you may need to seek an expert. If you are ready to begin your journey to a healthier you contact our office for your nutrition pre-screening consultation. The journey begins when you are ready.....

Easy Steps To Reduce Body Inflammation

You know that eating healthy can help you lose weight, but what you might not be aware of is that certain foods help reduce inflammation and infection in your body as well. Eating foods high in antioxidants, avoiding processed foods, drinking plenty of water and exercising regularly all help with the healing process by reducing inflammation in your body.
Eat foods high in antioxidants. Antioxidants improve circulation and digestion and also naturally reduce inflammation in the body. Many conditions and disease (arthritis, gastrointestinal disorders, cataracts, high blood pressure, cancer, hypertension, birth defects, etc) can be avoided or improved by eating foods high in antioxidants 5-9 times a day. Here are SOME examples of foods that are high in antioxidants:
- strawberries
- blueberries
- raspberries
- blackberries
- grapes
- prunes
- fish (salmon, herring, mackerel, etc)
- broccoli
- papayas
- cantaloupe
- nuts (flaxseed, walnuts, etc)
- beans
- peppers
- beats
- asparagus
- sweet potatoes
- carrots
- pumpkin
- apricots
- tomatoes
- extra virgin olive oil
- dark chocolate (at least 70% cocoa)

Basically eat foods (raw fruits and vegetables) that are bright in color. The more colorful the better they are for you.

Avoid processed foods (anything in a box or package and doesn't look like it just came from the farm!) - processed foods are not rich in antioxidants. Processed foods contain saturated fat, trans fat, refined carbohydrates and preservatives which actually increase inflammation throughout your body. Many processed foods contain white flour in them - be sure to avoid white flour altogether.

Drink plenty of water and avoid sugary drinks. Water keeps your body hydrated and helps with digestion. Green tea is a great source of antioxidants and a good option to sugary drinks (avoid putting sugar in the tea!)

Exercise regularly. Exercising for 30-60 minutes 3-5 times a week will help you naturally lose weight and reduce the amount of body weight exerting pressure on your joints and ligaments. Less pressure means less inflammation in your body.

Pampering4life Health Tip: Arthritis

Arthritis is a general term used to refer to any disorder that affects the joints. Joints are places where bones meet, such as your elbow or knee. There are more than 100 types of arthritis. Most types of arthritis cause pain or swelling in the joints. Some types also can cause problems in your organs, such as your eyes or skin.
The most common type, osteoarthritis (OSS-tee-oh-ar-THREYE-tuhss), is often related to aging or injury. In osteoarthritis, the slippery tissue that covers the ends of bones in the joint breaks down. When this happens, the bones grind against each other. This causes pain and swelling. It most often affects the fingers, knees, and hips.
Rheumatoid (ROO-muh-toid) arthritis is an autoimmune disease, in which the body's defense system, called the immune system, attacks the lining of the joints throughout the body. Often these are joints in the hands and feet. Rheumatoid arthritis also may affect internal organs.
Gout is a common and painful type of arthritis caused by a buildup of uric acid in the body. Deposits of uric acid in joints — often the big toe — cause extreme pain, swelling, and redness. Other joints may be affected as well.
If you have joint pain, see your doctor. Finding out about arthritis early and getting the right treatment can prevent further joint damage and help control symptoms. Many types of treatment are available, including medicines and surgery.
These steps also might help ease arthritis symptoms:

• Maintain a healthy weight. Being overweight can strain your knees and hips.
• Be physically active. Moving all of your joints will help you. Your doctor or nurse can show you some gentle stretching exercises and how to move more easily. Going for a walk every day will help, too.
• Take a warm shower in the morning.
• Use an ice pack on sore areas.

Arthritis can make it hard to work and do activities you enjoy. Even if only one joint is affected, you might need to change the way you do many daily activities to use this joint less. Your doctor and therapists can help you find new ways of doing things in your home or workplace, so you can live with less pain.

Salt Secrets To Keeping You Bloated

Salt is essential to proper body function. Eating excess salt, found in pre-packaged and commercial foods, however, can cause you to have too much of it in your body. An excessive amount of salt in the body can cause high blood pressure and water retention as the body holds on to water in an effort to maintain homeostasis. While severe cases require medical intervention and prescription drugs, you can use natural methods to flush excess salt out of your body. As a women, it is important to watch your salt intake which can cause sudden acute bloating or the possible appearence of looking heavier then normal. Keep your salt intake to only a few grams a day to help your body flush unwanted fluids.



Water

• Drinking water is the most effective way to get rid of excess salt in the body, and is the most common method of treating mild cases of hypernatremia, excess sodium in the blood, according to researchers at the department of internal medicine of William Beaumont Hospital. The body uses water to dilute salt. If you take in extra salt, drinking extra water allows the body to dilute the salt properly and flush it out through the kidneys. It's best to drink water evenly throughout the day to give the body a steady supply of water to work with. Drinking too much water at once can cause a sodium deficiency, which can be dangerous and sometimes fatal.

Exercise

• Exercise causes you to sweat. When you sweat, you lose both water and minerals from your body. If you have extra salt in your body, you will sweat out a larger amount of it. Working up a sweat for at least 45 minutes goes a long way towards getting rid of some of that excess salt. It's important to keep hydrated and to replenish other minerals, such as potassium and magnesium, once you're done to prevent illness.

Salt Restriction

• Reducing dietary salt is another important aspect of getting rid of excess salt within the body. Salt is withheld completely for 12 to 24 hours if there is a large amount of excess salt in the body. After that, salt is restricted to half the minimum daily requirement, which is 1500 mg, until the body is rid of the excess salt, usually a day or two. It's important to monitor salt intake regularly to prevent recurrences of excess salt, staying at or below 2300 mg daily, especially for those prone to water retention and high blood pressure.

Natural Diuretics

• There are a variety of foods and drinks you can take in that will encourage the body to get rid of the extra salt in your body. Asparagus, leafy green vegetables, beets and onions cause you to urinate more, causing an increase in the amount of salt you expel per day. Drinks with caffeine, such as coffee and tea, also have this effect. Dandelion root tea is especially helpful. You must drink extra water to avoid dehydration when using diuretics, even if they are natural. Daily supplementation with a multivitamin and potassium supplement is advised to prevent depletion of essential vitamins and minerals.

Considerations

• Although excess salt can be excreted naturally, it's important to know when to seek medical help. Chronic high blood pressure or chronic or severe water retention warrant a trip to the doctor. He may opt to put you on a salt-restricted diet. Diuretics of any kind shouldn't be used for longer than a day or two, exclusive of a daily cup of coffee or tea, because they can cause mineral depletion and dehydration in some cases. Anyone with a secondary medical condition, such as heart disease, diabetes or kidney failure, should always consult a doctor before trying to get rid of excess salt. There may be certain methods that must be restricted or modified, or an underlying cause of the excess salt that needs to be treated medically.

Excessive Sodium Consumption

American women take in far more than the recommended amount of sodium per day. According to the Centers for Disease Control and Prevention, the average American over 2 years of age consumes 3436 mg daily. When you eat too much sodium, it strains the proper functioning of the kidneys, which can lead to elevated blood pressure, a condition known as hypertension. Because sodium retains water, excessive consumption leads to elevated blood volume that increases pressure on your heart to pump blood through the arteries. Hypertension is a major risk factor for heart disease and stroke, which research from the American Heart Association indicates as the leading causes of death for American women.

Sources of Sodium

Sodium in your diet typically comes from three main sources. The biggest culprit for high amounts is processed foods, such as prepared dinners, soups, cold cuts and fast food, which contain added salt. Sodium also occurs organically in vegetables, dairy products, meat and shellfish. While these foods contain lower levels of sodium than processed dishes, eating too much natural sodium can still be harmful to your health. The third primary source of sodium is the salt in your kitchen cabinet or on your dining table.

Finding a Healthy Balance

Like most American women, you would most likely benefit from reducing your daily sodium intake. Experts at the Mayo Clinic advise that you lower your sodium consumption by eating more fresh fruits and vegetables. Also, by adding more potassium-rich foods to your diet, you can offset the negative effects of sodium on blood pressure. Foods high in potassium include dark, leafy green vegetables and fruits that grow on vines. To heighten the flavor of your meals, use fresh or dried herbs, citrus zest and fruit juices

Healthy Benefits Of Dancing For Your Health

There are many forms of dance, from ballroom to barn and disco to morris. Dance has been a part of human culture, rituals and celebrations forever. Today, most dancing is about recreation and self-expression, although it can also be pursued as a competitive activity. Dancing is an enjoyable way to be more physically active and stay fit. I'm a big advocate of dancing especially ballroom dancing. It has changed my life to getting fit and healthier. It is also an excellent way to exercise and simply have fun. I usually recommend dancing to my nutrition client's who want to get healthy without being bored with regular exercise. So, get your dancing shoes on and start dancing for your health.

Health benefits to DANCING

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:

• Improved condition of the heart and lungs
• Increased muscular strength, endurance and motor fitness
• Increased aerobic fitness
• Improved muscle tone and strength
• Weight management
• Stronger bones and reduced risk of osteoporosis
• Better coordination, agility and flexibility
• Improved balance and spatial awareness
• Increased physical confidence
• Improved mental functioning
• Improved general and psychological wellbeing
• Greater self-confidence and self-esteem
• Better social skills.

Getting started

You can dance in a group, with a partner, or on your own. There a lots of different places where you can enjoy dancing, for example at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.

Dancing can be performed both competitively and socially. It can be a great recreational and sporting option, because anyone of any age can take part. It doesn’t matter whether it is cold or raining as dancing is usually done indoors.

The gear you require to dance will depend on the style of dancing you choose. For example, tap dancing will involve purchasing tap shoes, whereas ballet will require ballet slippers and ballet attire. To get started, simply choose a style you enjoy, or would like to try, and join a class.

Types of dance

There are numerous styles of dance to choose from, each with its own attractions. Some popular types of dancing styles include:

• Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
• Ballroom dancing –: this involves a number of partner dancing styles such as the waltz, swing, fox-trot, rumba and the tango.
• Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
• Hip hop – performed mostly to hip hop music, this urban dance style can involve breaking, popping, locking and free styling.
• Jazz – a high energy dance style involving kicks, leaps and turns to the beat of the music.
• Pole dancing – this style of dancing has become increasingly popular as a form of exercise. It involves sensual dancing with a vertical pole, and requires muscle endurance, co-ordination, and upper and lower body strength.
• Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
• Square dancing – a type of folk dancing where four couples dance in a square pattern, moving around each other and changing partners
• Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made by the small metal plates on the dancer’s shoes touch the ground.

How to choose a dance style

When choosing a dance style, ask yourself:

• Do I want to dance to improve my fitness?
• Am I trying to improve my flexibility and co-ordination?
• Do I enjoy fast or slow dancing?
• Do I want to dance with a partner, or on my own?
• Do I want to join a group, or have private lessons?
• Will I enjoy competitions, or do I want to dance just for fun?

Some general tips

Suggestions include:

• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
• Wear layers of clothing that you can take off as your body warms up.
• Do warm-up stretches or activities before you begin a dance session.
• Drink plenty of water before, during and after dancing.
• Make sure you rest between dance sessions.
• Don’t push yourself too far or too fast, especially if you are a beginner.
• Wear professionally fitted shoes appropriate to your style of dance.
• Check with your dance instructor that you are holding the correct form.
• Sit and watch new dance moves first. Learning new moves increases the risk of injury, especially if you are already tired.
• Perform regular leg-strengthening exercises.
• Move as fluidly and gracefully as you can.
• Cool down after a dance session, including stretching.

Things to remember

• Dancing can be a way to stay fit for people of all ages, shapes and sizes.
• Dancing can improve your muscle tone, strength, endurance and fitness.
• Dancing is a great way to meet new friends.
• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.

Breast Cancer Awareness Month: Your Healthy Breast

Keeping Your Breast Healthy

There is no natural way to change your breast size, but during pregnancy or puberty. Therefore, you have to be careful to take pill or capsule to enlarge the size of your breast. The following tips are to maintain your breast.
1. If you want to take that pill, you have to know that that pill contains estrogen without the doctor's license. The excessive of estrogen can cause breast cancer.
2. Breast consists of mammary gland and fat that contains collagen. As you grow older, the collagen is getting thin. It means that its skin is no longer tight. To overcome this, you can use bra since in the early age. To keep your breast in good shape, you can do aerobic, jogging, or tennis. Use the suitable bra for that activity, sport bra. It can back your breast up.
3. Hormonal change that happens in your body can change your breast skin texture. Your tissue in this part will be so soft for several days after menstruation. On the other hand, before menstruation, you breast will be a little bigger. For you to know, not all women have exactly the same size of chests. One chest may bigger than another. But, it is normal.
4. Do a regular treatment for your breasts. It is useful for its beauty and for detecting any abnormality that may come. Be aware of black fly, painful, bolter that may come to your breasts.
5. The dent of your breasts is usually hotter than the surrounding area. If you want your perfume to be more powerful, spray it on that area. The temperature of this area will make your perfume evaporate fast. Keep your weight stable. The drastic changing of your weight can make the back up your breast weak.
6. You can keep your chest in a good shape by doing exercises. Choose exercises that focus on the chest muscle like swimming. A good shape of your body, upright shoulder, can also help its back up work. Be careful in using moisturizer because your breast is sensitive. Do not use moisturizer around its nipple.

Another method that can be applied to keep your breasts healthy is by doing breast massage. This method is believed to be able to strengthen up and enlarge the size of your breast.
Steps for doing breast massage.
There are four procedures of massage that you can do at your house intensively. This massage is aimed to stimulate the shape of your breasts to be better or attractive.
1. Gentle draining motion.
Set your four fingers close together, and your thump apart so that it shapes like L. Put your L right hand under your breast, and your L left hand right on your nipple. Make a movement of your left hand down repeatedly. Make a gentle and smooth movement. Do this massage for 3-5 minutes for each breast.
2. Kneading-like motion
In the same shape hand, put your fingers of each hand under and above your breast, meanwhile, both of your thumps on your breasts. Then press your breast. Do it within 3-5 minutes.
3. Clock motion
Put your hands in the same position with kneading-like motion. Turn your hands clockwise and vice versa. Do not do this too much. You have to do this slowly and carefully. Do this for 3-5 minutes for each.
4. Pressure motion
In the L shape of hand, put your right hand at your right breast and your left hand at your left breast with both of the thumps on top of your breasts. Press your thumps against your breasts and hold for several seconds. Do this repeatedly for 3-5 minutes for each.
To get the maximum result, use cream for your breasts. Use B-shape breast firming cream which contains Glycine and wheat germ oil. It can stimulate your breast to fix the texture of your breast naturally

How To Set Healthy Goals Daily

Goals for better health are often referred to as “resolutions” and many people set them within days or weeks before the change of a new year. The following are goals that people making resolutions commonly desire improvement-in, for overall better health.

Many people have found through trial and error, that setting reasonable goals rather than ones that are very difficult to achieve, helps one to remain inspired to achieve them, rather than becoming discouraged before reasonable gains are made.

Whether you have recently been diagnosed with an illness, or you are looking for a new, healthier self, it may be difficult to find the motivation to change your lifestyle. You may be looking to begin exercising, or just to begin eating healthier. The best way to go about change in your health is to start by setting attainable goals. Your goals should outline each priority in a realistic manner and timeline.


Your 10 Step Process To Set Goals

1. • Complete a health assessment, preferably through a healthcare provider, and use this to begin setting your health goals.
     
   • 2
     Write your goals down in a journal being specific on what you are trying to achieve. For example, "I want to lose 10 pounds in two months".
     
   • 3
     Keep your goals realistic and simple. This maintains a positive feeling throughout your achievement. For example, "I want to run a marathon by the end of next week" may be impossible to achieve and discouraging if unattainable.
     
   • 4
     Consider adding emotional and mental goals, not just physical ones, such as "I want to manage my stress better" or "I want to have more energy in two months".
     
   • 5
     Determine factors that may ease the progression of your new health goals, such as a gym membership.
     
   • 6
     Include a timeline for each of your goals, and follow the time frame without rushing to achieve the goal.
     
   • 7
     Document your progress in your journal. Write your emotions and any improvements or setbacks you may be experiencing.
     
   • 8
     Discuss your health goals and progress with your healthcare provider, or a family member, to help keep you on track.
     
   • 9
     Modify your goal if you feel like it may be unattainable.
     
   • 10
     Add more goals along the way to keep you motivated.

The Great Benefits Of Drinking Water

Drink 8 to 10 Glasses Per Day

You could possibly live up to several weeks without food, but without water, you will die in a matter of days. In that sense, water is the most essential nutrient, coursing through your body via your bloodstream, hydrating and delivering nutrients to every organ and removing toxins and waste material. About 60 percent of your body weight is water. It is a component of every cell and a participant in many chemical reactions that occur throughout the body.

Hydration

Thirst is a sign that your body and, specifically, your blood are low in water. A series of shifts occurs in your body functions. Water that has been collected and is ready to be excreted now goes back to your bloodstream. Your mouth feels dry because water is being drawn out of your salivary glands and into your blood. You may feel tired and weak. Your body is drawing water from anywhere it can to keep your blood volume normal and your blood pressure stable.

Don't wait until you feel thirsty to drink water. The best thing to do to prevent dehydration is to drink water with and between meals throughout the day.

Heat Regulation

Water helps regulate both internal and external body temperature. When you sweat, the evaporation of water cools both your skin and the blood lying below. If you live in or visit a particularly hot climate, you probably need to drink more water than in a colder climate.

Digestion and Absorption

Water aids in the digestive system by helping to break food down into nutrients in the stomach and aiding in the absorption of nutrients from the intestine into the bloodstream, where they are carried throughout the body.

Carry Extra Water When Exercising

Lubrication and Protection

Water lubricates and cushions all the joints in your body. The fluid in your eyes and mucous membranes is water-based. All of your body tissues are moistened with water. The amniotic fluid in which a fetus floats is mostly water.

Balance

You need to excrete a minimum of 2 cups of water every day to rid your body of dissolved waste materials. The average loss in urine is about 6 1/2 cups. Another 4 cups is lost to breathing, sweating and solid waste. To maintain your body's water balance, you must replenish that lost water. You can do this by drinking at least 8 cups of water a day, preferably more; the rest will come from water in the foods you eat.

It is important to maintain your body's water and electrolyte (mineral) balance so that every cell in your body contains the right amount and mix of fluids. In addition to drinking enough water every day, be sure to replace fluids lost from vomiting or diarrhea. A severe disturbance in this balance can ultimately lead to a heart attack and death.

1. Feel Better

   • Water is necessary to keep your intestines and kidneys functioning properly. Water prevents constipation and keeps the salts and minerals in your kidneys diluted, so they can't form kidney stones. Proper hydration may even help prevent the flu and ease headaches.

   Look Better

   • The skin is the largest organ of the body. When properly hydrated, wrinkles appear less deep and the skin takes on a healthy glow.

   Move Better

   • Water is essential for proper lubrication of joints and muscles. Staying well-hydrated while exercising can help prevent muscle cramps. According to Cruising Chemistry, a website supported by Duke University, the blood is 83 percent water, so the more water you drink while exercising the greater your blood volume and the more oxygen the blood is able to transport to keep you energized.

   Lose Weight

   • Water is a natural appetite suppressant. Drinking a glass of water before every meal can make you feel fuller and help you eat less. Also, water is a major component of food. If you are not drinking enough water, your body may begin to crave food to replace the water deficit. Then, you not only get the water but the extra calories.
     
     
     

     

     H2O

     As you can see water is a very important part of life that we often take advantage of daily. You must incorporate drinking water for ultimate health and wellness. How much water can be determined by your weight and other factors. Remember, wellness is not just a focus but rather a lifestyle. If you are wanting to know more about how to calculate the right amount of water you should drink daily? Get serious and hire your personal healing team GetHealthy2011 Here is to your health and happy H2O drinking.
     
     
     
     
     

Healing High Blood Pressure Naturally

Hypertension "The Silent Killer"

 

With one in three adults suffering from high blood pressure, it is a common condition that many people seek a natural treatment for. If not treated, high blood pressure can lead to serious health conditions and can even prove to be fatal. While extremely high blood pressure should be cared for by a health professional, there are many natural methods that can be used to keep it under control.

1. Causes

   • Some of the most common factors that contribute to high blood pressure include obesity, smoking, alcohol consumption, use of certain medications, sodium intake and genetics.
     If you have family members that suffer from high blood pressure, have your blood pressure checked frequently and consider investing in a blood pressure machine of your own to use at home. Often there are no outward signs that your blood pressure is high and you may not know you have a problem until things are out of control.

   

   Healthy Eating and Exercise

   Lifestyle Changes

   • Some of the best natural treatments you can use to lower your blood pressure are simple lifestyle changes. Quitting smoking and consuming fewer alcoholic beverages are two of the best ways to help your blood pressure remain normal.
     Also lower your sodium intake by using less salt or using a salt alternative for cooking and seasoning your food. Also make sure that you eat a healthy diet and exercise regularly. This helps to keep your blood flowing smoothly and helps prevent arteries from becoming clogged, which can cause your blood pressure to rise.

   Vitamin and Herbal Supplements

   • Vitamin and herbal supplements that include coenzyme Q10, which has been shown to reduce both systolic and diastolic blood pressure, can be used to treat high blood pressure naturally.
     Garlic has also proven to help lower high blood pressure, though this supplement should not be taken in conjunction with prescription blood thinners as it can cause an excessive thinning of the blood.
     Another beneficial herb to treat high blood pressure commonly used by herbal practitioners is hawthorn, which provides a significant reduction in blood pressure and has no apparent interactions with prescription drugs.

Natural Herbs and Supplements

There are a number of different herbs that lower blood pressure and improve heart health, thereby increasing overall well-being. Some of these blood pressure herbs have a direct effect on the blood vessels and the heart. Others have an indirect impact, yet still are helpful in healing hypertension by either reducing stress, reducing water retention, reducing plaque build-up on artery walls, or simply providing necessary minerals for a healthy circulatory system. In conjunction with a healthy diet to reduce blood pressure, exercise, and a healthy lifestyle, herbs for high blood pressure can dramatically impact heart health in a natural, normalizing way.

Primary Herbs that Lower Blood Pressure

When using herbs that lower blood pressure, it is crucial to include one or several of these foundational blood pressure herbs. They work to normalize and strengthen heart function, each with a slightly different effect. Over time, using these plants for healing hypertension will create a normal blood pressure, and their use can be discontinued.

Hawthorne berries are one of the most effective heart tonics. This herb balances the circulatory system, either stimulating or relaxing blood flow, depending on which effect is necessary. Lime blossom has a calming effect on both the nervous system and the circulatory system, thereby managing stress and tension, while at the same time calming the heart rate. Mistletoe is a blood pressure herb with similar properties to lime blossom. This herb also relaxes the nerves, specifically the vagus nerve, which then lowers the heart rate and blood pressure. At the same time, mistletoe improves the strength of peripheral capillary walls. Yarrow is another foundational blood pressure herb, which causes a dilation of the peripheral vessels, allowing a greater ease in blood flow.

All of these herbs blend well together. Drink one to three cups of tea, with a single blood pressure herb, or with equal parts of any combination. Infuse two teaspoons of dried herbs in one cup of boiling water for ten minutes.

Secondary Herbs that Lower Blood Pressure

Aside from the primary herbs for high blood pressure, there are other useful plants which can offer a more well-rounded treatment by addressing the factors which cause high blood pressure. High levels of stress are directly related to hypertension. Healing is as simple as being able to manage emotional and mental tension naturally. Although herbs will not create mental stability, they will help, through calming and soothing the nervous system. Valerian, skullcap, hops, and chamomile are all excellent nervine tonics.
Water retention caused by too much sodium in the diet can put pressure on artery walls, exacerbating high blood pressure. The diuretic herbs work by encouraging the kidneys to eliminate waste through the urine. Parsley and dandelion are excellent diuretic herbs for high blood pressure.

Enjoy Daily Fruits & Veggies

Another issue with healing hypertension is dealing with arteriosclerosis, which is a condition in which the artery walls are constricted and hardened by a build-up of cholesterol and fatty deposits. Cleansing herbs such as garlic will help this condition, more so when taken over a period of time. The primary blood pressure herbs, especially lime blossom, are also effective for preventing and minimizing plaque build-up.
Nettles is another ideal supporting herb to lower blood pressure naturally. It acts as a blood cleanser, helping to remove toxins, as a mild diuretic, reducing water retention, and provides a boost of mineral nutrition. Deficiencies of magnesium, potassium, and calcium are linked to hypertension – nettles provides all three.

Using Herbs for High Blood Pressure to Lower Blood Pressure Naturally

Herbs for high blood pressure are a safe and effective way to heal and return the body to a state of balance, unlike medications, which tend to only manage the condition, causing a lifelong dependency on the prescription drugs. Healing hypertension with herbs will eventually lead to normalized blood pressure, with no need for drugs or herbs, although a healthy diet and lifestyle will always be necessary to maintain a strong heart and fluid circulatory system. If high blood pressure is a possibility, also be sure to consult a physician to have levels checked and to discuss the best options for well-being

Dealing with high blood pressure is very serious since it is often referred to as the "Silent Killer". It is important to maintain a well balanced lifestyle and diet. If you are in need to make changes to your diet and lifestyle you may need to consider a health counselor to help you towards better health. Feel free to contact our offices at Change Your Health Now in just 30 days you will see and feel the difference in your health. Get healthy 2011!!

Discover THE HEALTHY YOU get healthy 2011

A person can acquire all of the riches and power that the world has to offer, but without good health he really doesn't have anything!
Overall, the health of our society is deteriorating. The rates of cancer, heart disease, diabetes and obesity continue to rise. Who is responsible for this health crisis? The government? The pharmaceutical industry? Fast food? New viruses? Antibiotic resistant bacteria? The cost-cutting approach of managed health care? No! We are all responsible for our own health. The level of health that we enjoy today is a direct result of the decisions that we made yesterday. And the choices we make today will affect our well-being tomorrow.
The key to good health is to act appropriately on good decisions. The good health most of us were born with is a gift, but it is a gift which requires maintenance and care. Health does not come in a bottle or pill. We must acquire the knowledge about what will maintain and promote good health and commit to making health-promoting and life-enriching choices.
True health is a balance of physical, bio-chemical, mental, emotional, and spiritual aspects.
Physical Health/Fitness
Physical health and fitness can be achieved through a program that balances endurance, flexibility, speed and power.

• Endurance is listed first, because it increases the strength of the heart and thus its capacity to pump the blood that takes nourishment to the other organs of the body. As an added benefit, endurance training burns fat which leads to a leaner and healthier body.
• Flexibility is achieved through stretching.
• Speed and power are developed through vigorous exercises like weightlifting or sprinting.

Bio-chemical Health
Bio-chemical health refers to nutrient absorption and toxin elimination. Eight of the top ten causes of death in the United States are related to nutrition. The nutrients in our food become the building blocks for the repair and replacement of all of the cells of our bodies. If we don't use good building blocks, we can't build good cells. Without healthy cells we cannot build healthy bodies.

• Nutrient absorption requires good digestion. Digestion can be improved by using digestive enzyme supplements and combining foods that digest at the same rate. If you can't absorb it, you can't use it.
• Elimination of toxins usually follows when a wholesome natural diet is consumed. Additionally, two quarts of purified water each day helps to prime the elimination system.

Mental Health
Mental health can be defined as a feeling of inner peace with control of mental faculties. A person will experience inner peace to the extent that he feels that he is in control of his circumstances. Goal setting and daily planning sessions will help to organize what we can control, and thus enhance our mental health.
Emotional Health
Emotional health can be defined as the ability to stay strong in spite of difficult circumstances. We will all experience setbacks in life. However, it is not what sets us back that is important but rather how we respond to it
Spiritual Health
Spirituality can be defined in terms of one's own beliefs. Nearly all belief systems recognize a higher power and teach that we should treat others as we would like to be treated. Ancient scriptures teach that you should seek first the kingdom of God and all other things will follow.
These fundamental aspects help us all to achieve balance and excellence in the physical, bio-chemical, mental, emotional, and spiritual aspects of life. We must remember that our good health is a gift for which to be grateful and a treasure to be cherished. We must take responsibility for ourselves and our bodies. We must be able to look into the mirror and remind ourselves that "Good health starts here."

Its time for you to take responsibility NOW for your health. Take the guess work out of living healthy with you own Wellness Coach. When you hire a Health Coach he or she can give you the assistance and guidance you need in your personal wellness journey. Go to Pampering4life Movement and sign-up today for a FREE consultation. Get healthy in 2011!!