personal trainer san francisco

Herbs and Spices to Help Reduce Pain

People who encounter conditions that cause chronic pain have a tendency to go for powerful prescription drugs first. While you should still seek medical help, this isn't always the only solution. Pain medication can be expensive and habit forming, so not all pain sufferers will consider this as a route to freedom from their condition. In addition to this, there are a growing number of cases and studies that suggest allergic or pseudo-allergic reactions can occur through use. When facing these kinds of situations, what can patients do to help themselves? A number of pain sufferers are turning to a more natural approach by using the methods of the past to treat the ailments of the present. 


Cloves contain an agent called eugenol, which has been found to reduce pain during topical application. Recent studies concluded that clove gel was just as effective as a chemical gel at reducing pain in the gums of test subjects. The FDA has asserted that more testing is needed, but anyone who has chewed on cloves is aware of its numbing effect.


This tasty root is famous for being an excellent ingredient in cookies and Asian dishes, but itís also been found to have useful anti-inflammatory properties. One study of 100 chronic migraine sufferers found that ginger was similarly effective to the drug sumatriptan. The upside of ginger is that it does not have the side effects of pharmaceutical pain medication.


Fennel has been used for thousands of years to help with digestion issues, and stop painful bloating, but one of the other amazing things about fennel, is its ability to help soothe muscle pain. This is caused by its tendency to relax muscles, and has been associated with relief from menstrual pain in women. Fennel is also high in some of the most important dietary minerals iron, manganese, magnesium, and calcium.


In traditional Chinese medicine, the use of nutmeg is well known for being able to fight inflammation of the joints. It can be ingested in the form of teas and placed in food for desired effect. It is also known to reduce abdominal aches and pains.

Jamaican Allspice

This interesting spice with a deceptive name comes from the Jamaican bayberry tree. It is in the top 10 most anti-inflammatory spices. It can be used both internally and topically for pains.

Herbs That Help With Digestion

When you have difficulty digesting food, a multitude of problems can occur. A pain in the stomach or intestines is the least dangerous part of digestion issues, but it could be a signal from your body that something needs to be addressed. A deficiency of nutrients that results from poor digestion can leave your immune system vulnerable to attack from a variety of microorganisms, and a lost ability to process foods can leave you fatigued, and expose you to a risk of vitamin deficiency condition. However, there are a number of ways to improve digestion, and help you to avoid slipping into a cycle of sickness. The following article will discuss a few of the herbs that can help you to treat, and improve digestion.


This surprising little plant is widely considered a garden nuisance by many people, but science has revealed that it is rich in vitamins and minerals such as A, B, C, potassium and zinc. In ancient times, it was used for a variety of digestive ailments. A couple of the other many amazing side effects of its use, are that it reduces oxidative stress and inflammation in organs like the liver. Dandelion root can help to kill leukemia cells, while leaving normal cells intact. Ingesting dandelions can be as simple as adding them to your salad. Just be sure to find a dressing that compliments the slightly bitter leaves.


The use of this parsley relative dates back to at approximately 5000 years ago as a popular spice in Egypt and the Mediterranean. Cumin has historically been used as a respiratory anti-inflammatory, and as a powerful aid to digestion. It was also used as a treatment for anemia, which was very likely to have been a symptom brought on by a malfunctioning digestive system.
Today it can be found in powdered form, and is a common spice that is used among many cultures.


Over the last 400 years, fennel became so popular with people, that some were moved to write poetry! As it turns out, this marvelous plant that give italian sausage its flavor is extremely rich in the dietary minerals iron, calcium, magnesium, manganese and exceeds the daily value for each in just 100 grams. Fennel, is classed as a carminative herb that aids in digestion, by increasing digestive efficiency. Another helpful side effect of this herb is that it reduces gas and bloating. 



Foods That Can Lower Your Blood Pressure

High blood pressure is a serious and widespread problem for people around the world. It is often recommended that among lifestyle changes, diet can play a hefty role in attaining a healthier, higher quality of life. An advantage of using diet to modify blood pressure, is that foods typically do not have the side effects such as those common with the use of medication. For example, the DASH diet utilizes calcium, magnesium and potassium rich foods to combat high blood pressure. The following article will discuss a few of the foods you can add to your diet that may lower your blood pressure. 


Oatmeal has been a staple food for thousands of years. As a main ingredient in classic foods including granola and porridge, it is filling, low in sodium, and extremely high in fiber. This complex carbohydrate encourages a slower digestive process, which is better for the body. Many studies have shown that the beta-glucans found in oat kernels are known to lower cholesterol and glucose in the blood. Today people in several cultures use it as a breakfast food. 


Bananas are well known for their high potassium content. It can be used in a variety of ways to suit your needs and tastes. You can cut it up, blend it into a smoothie, or simply peel it and eat it. Potassium is absorbed by the body much more efficiently through ingestion of foods than through supplements, so try adding banana to healthy desserts and snacks. 

Fish Oil

As always, health through food is about balance. Fish oil contains omega-3 fatty acids which are seriously important for heart and arterial health. Western diets typically contain heavy doses of omega-6 fatty acids which destabilize the delicate balance between the two types. These are found in fish, or you can simply take a supplement. 

Green Tea

Green tea has become famous for it's amazing health benefits around the world. It contains a wide array of antioxidants and polyphenols. The polyphenols in green tea have been found to increase blood flow and improve blood pressure. Studies have proven that drinking just a few cups a day can widen arteries by almost 40 percent, and tea drinkers have been found to have a lower risk of heart disease, so you might want to try a cup of green tea today! 

Natural Health Christmas Gift Ideas

The following gift ideas give you an idea of natural health gifts you can promote. 

1. Dry Skin Brushing Set

Dry skin brushing is a popular way to exfoliate the skin while also relieving stress and anxiety. You can point your readers to the following gift sets on Amazon, or create your own gift set with resources you find from various online stores.

2. Essential Oils Set For Stress Relief

Essential oils are good for mental and physical ailments, but particularly helpful with stress. Stress is also something many people deal with during the holidays. Here are some different essential oil sets you can promote from Amazon:

3. Home Workout Set

The holidays is perfect for promoting exercise accessories and equipment, due to New Year's resolutions. While not always considered in the natural health category, they are a great complement to other items on this list. Here are some home workout kits and sets that your readers will enjoy:

4. Yoga Set

The ultimate exercise for anyone interested in natural health remedies is yoga. Take a look at some of these yoga products and gift sets you can promote:

5. Juicing Gift Basket

Juicing has been trending for a while, and isn't going away any time soon. The good news is there are tons of juicing products you can promote. If you want to show your readers how to put together a juicing gift basket for their friends and family, consider some of these products:

6. Natural Herbs Planting Gift

Someone who is interested in natural health is sure to be interested in using herbs. Herbs have so many uses, from making skincare products to adding to a tea for curing the cold. You can show your readers how to put together a gift set all about planting herbs.

7. DIY Home Remedies Kit

This type of kit is something that takes a little bit of creativity, since you are showing your readers some different ways to put a gift basket or gift kit together. Here are some ideas of items to include in a kit all about making DIY home remedy projects:

8. DIY Kit For Homemade Detoxing Products

The new year is all about starting fresh, so it makes sense that so many people are looking up how to detox. This cleanses their body and gears up for being healthier. A great help to your readers would be to tell them how to put together a DIY kit for making homemade detoxing products. The types of products you want to suggest will determine what you promote, but here are some to get you started:

9. Healing Crystals Gift Set

Another direction to go is with healing crystals. Crystals like amethyst, citrine, and rose quartz are often used for healing the body, mind, and spirit.

10. Coconut Gift Set

One of the most popular ingredients for natural health products is coconut. It can be used for health drinks and foods, as well as DIY products for the skin, hair, nails, and even teeth. There is a lot you can promote for a coconut gift set, but here are some ideas.


Ways to Use Aloe for Hygiene

Hygiene may not be considered as an illness to some, but it actually can lead to several
illnesses and health conditions. For example, if you have poor oral hygiene it can lead
to tooth decay and painful oral surgeries. Poor hygiene can also lead to skin issues
including dry skin and cracking. If you are looking for ways to update your hygiene, 
remove chemicals, and make sure you avoid hygiene related health issues then
consider the ways you can use aloe for hygiene. 

Shaving Cream Alternative

Part of most people's hygiene is to shave. Legs, under arms, chest, and facial hair are
all on the list for many people as part of a normal routine. The problem is that some of
the store-bought shaving lotions and creams can dry the skin or cause red spots. The
perfumes in them can also cause an odor issue when mixed with your own body
chemistry. To avoid this, you can simply switch to aloe. You can mix this with coconut
oil and use as you would normally use a shaving lotion, gel, or cream.

Mouthwash Alternative

Bad breath can be a sign of everything from poor oral care routines to illness or bacteria
problems in the body. Regardless of the reason behind bad breath, the goal of most
people is to use mouthwash daily, or several times a day, to cut down on bad breath. 
The over the counter mouthwash options can have a lot of alcohol or other ingredients
that may be harmful to you for a variety of reasons. Instead, you can use aloe. You can
use straight aloe juice as a mouth rinse. You can also step it up and mix it with water, 
peppermint or cinnamon oil to taste, and baking soda. 

Deodorant Alternative

There are multiple reasons that an increasing number of people are staying away from
traditional deodorant options. There are hundreds of DIY options and recipes to choose
from, and that may confuse you or overwhelm you. Ideally, you just want something that
will stop the bacteria growth that is causing the odor. This can simply be done with the
antibacterial properties of aloe. If just using an aloe gel you can step up your game by
creating an aloe based deodorant gel or cream with coconut oil and tea tree oil as well
to totally cut down on the odor causing bacteria. 

By using some of these methods, you can increase your proper hygiene routine. You
can also notice changes in your body chemistry that may not be as noticeable with
commercial chemical methods. 

Ways to Use Aloe for Digestion

igestion is a huge issue for many people. There is a misconception that digestion is
only an issue for people who are diagnosed with IBS. The truth is, digestion can be an
issue if you are changing your diet plan, exercise plan, or even changing medications. 
When you start having digestion issues, you will face the option of taking over the
counter medications or you may be given prescription options. You can also choose a
natural option like aloe. If you aren't sure how aloe can help you, here are some ways to

Inflammation Reduction

One of the big issues with digestion is the inflammation that is caused from various
digestive problems. You can take different pills or capsules to help with this, but those
may have side effects that make things worse. Instead of doing all of that you can
simply take aloe juice on a daily basis. This will help reduce the inflammation from
within and help reduce the issues caused by that inflammation that can lead to stomach
pain or to leaky gut in severe conditions.

Constipation Relief

One of the number one digestive complaints is constipation. This can be caused from
an increase in iron if you have a diet change or find yourself adding more superfoods. It
can also be caused from painkillers following an injury. Regardless of how it is caused, 
one of the first steps is usually a laxative. The problem is these laxatives can be harsh
or leave you with cramps that hurt more than the constipation in some cases. To avoid
all of this you can use aloe juice mixed with some with some warm tea like ginger tea to
help safely and gently relieve your constipation. You can do this several times a day, 
every few hours, until it begins to work.

Good Bacteria

You may have heard about increasing the good bacteria in your body to help with
digestion. This is usually done with probiotics from either superfoods or an over the
counter option. Instead of doing this, you can use aloe juice. It can help deliver good
bacteria into your system and give you the boost you need to push your digestion back
in the right direction. 

These are just a few of the ways that aloe can aide you with digestion. Keep in mind, as
with any digestive option you use, you should take some time off from using digestive
assistance. This will help ensure your body is doing the work it needs on its own rather
than becoming dependent on an outside supplement. 

Ways to Use Aloe for Your Immune System

When you think about aloe you may think of a skin soothing plant. You may also think
about things like cuts and scrapes. What you may not think about is your immune
system. It may surprise you to know that you can use aloe for your immune system to
help boost it and to work as a supplement. If you aren't sure how this works, here are
some ways to use aloe for your immune system starting today.

Aloe as a Digestive Cleanse

The first way to use aloe for your immune system is to use it as a digestive cleanse. 
You may wonder how this helps with your immune system. It helps by cleaning your
colon, which flushes toxins from your body and in turn gives you better digestion. This
increased digestion will help you boost your immune system simply by being able to
flush the toxins and getting the bad bacteria and waste out of your body.

Aloe for Weight Loss

You may not think that weight loss plays into your immune system but it can. Extra
weight and obesity comes with its own set of problems. In fact, some people who are
obese experience breathing problems and very slow metabolism. The slow metabolism
plays into the amount of waste that may be kept in your system due to slow digestion. 
This can lead to leaky gut or bacteria issues in your body. That issue can lead illness
and the issues just get worse from there. By using aloe for your weight loss, you can
drop the weight that is leading to other potential health issues and causing your immune
system to become fatigued. 

Daily Aloe Juicing

When you think of the different ways you can boost your immunity with aloe, you may
not think about juicing as a huge step. The truth is, you can juice each day and you can
take that juice to the next level by making one specific to immunity boosting. There are
tons of recipes out there, so many you could probably try a different one daily and still
not have tried all the combinations. To start with, mix one large orange with one large
apple. Add two carrots, a cup of grapes, and then the aloe juice. It will make a large
juice, but it will be packed with immune boosting vitamins and minerals. 

By using one or more of these methods you can boost your immune system. You can
also use it for seasonal boosts to your immune system as well. 

Ways to Use Aloe for Weight Loss

Weight loss is one of the most difficult things that many people take on in their lives. For
this reason, it is called a journey by many. This journey can take you through dietary
changes, fitness changes, and through different weight loss supplements. This can take
a toll on your body, especially if the supplements you are using are not 100% natural. 
With that in mind, you may be wondering what your options are. One of the options for
weight loss is aloe. Here are some ways to use aloe for your weight loss journey.

Aloe Weight Loss Tea

One of the ways that many people use aloe as part of their weight loss journey is to
make an aloe tea. The easiest way to do this is to use an aloe juice that has been pre-
made. You can thin do a half and half mix of the aloe juice with a lemon and ginger tea. 
This will give you the benefits of the aloe juice as well as digestion help with the lemon
to boost metabolism and the ginger to soothe your stomach.

Aloe Smoothie

Tea, especially hot tea, may not be your thing. If that is the case you may want to go
with an option that works better for you. This may be in the form of a smoothie. All you
need is aloe juice, strawberries, bananas, and a mango if you would like. Make your
smoothie as normal, with one slight change. Instead of adding water or yogurt, add the
aloe juice instead. Blend as normal and then drink as normal. You will get the same
benefits from the aloe as with other methods and it may fit into your lifestyle a little

Aloe and Ginger Root Iced Tea

So, hot tea isn't your thing. Smoothies are something that is too labor intensive or just
not something you do. There is another way you can gain the benefit of aloe juice for
weight loss and still not have an issue with having to drink hot tea or smoothies. You
can add it to ginger root iced tea. Simply make your iced tea as normal and add juiced
ginger root and your aloe juice. Mix it up and enjoy. It is fairly easy to make and you can
keep it in your fridge for several days to a week. 

By using one or all of these methods, you can help boost your weight loss and speed
along your journey to your goals. Keep in mind, this is just one of the natural methods
but it is also one of the easiest to work into your current routine. 

Losing Weight with Salsa Dancing

If you’ve been trying for months to lose those extra pounds and those love handles are no longer showing you any love.

If you’re tired of the high gym memberships, the constant travel, the packing and unpacking of your gym bag and the unsanitary change rooms you have to visit in order to attend an expensive gym just to sweat your money away rather than those extra pounds than you’ll be interested in what I am about to share with you. 

I’m sure you’re just plain tired of the demand, inconveniences and repetitiveness of most exercise programs. That is why you should definitely consider salsa dancing as a way to lose those extra pounds but at the same time have fun while doing it.

Salsa dancing is one of the best ways to enjoy yourself while also getting in shape. It works various body parts and is an excellent cardio workout exercise that burns fat while lightly toning the body without the rigorous and strenuous movement of most exercise programs.

One session of salsa dancing can leave you feeling revived but also lifts your spirits giving you a confidence for dance that you never knew you had.

Most salsa dancers have fabulous physiques because the muscles worked in salsa dancing can add new form and definition to your body.

Here are the particular muscle groups worked during a casual salsa dance:

1.    Calf muscles
2.    Hip muscles
3.    Hamstrings
4.    Arms ñ shoulder muscles and triceps
5.    Quadriceps 

But best of all, salsa dancing is a quick moving exercise that entails endurance making it one of the best cardiovascular workout activities ever!

So if you feel bummed one Saturday night and feel guilty that you missed a session of your weekly exercise routine well why not check out your local salsa club for a quick pick me up that will improve your social circle while also helping you keep the pounds off. 

But don’t forget, a good workout routine also entails eating right. So, drink plenty of water, eat your greens, eat lots of healthy nuts like cashews and almonds (stay away from peanuts as these are very fattening), and don’t forget that fruits are your best friend.

Have fun!


Move, Move, Move for Greater Weight Loss

Incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific areas so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body. 

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity.  It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don't know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able. 

Here are some of the benefits of fast walking. 

  • Easy to Perform
  • Most Conventional 
  • All Natural Body Movement 
  • Doesn't Cause Injuries 
  • Can Be Done Anywhere 
  • The Best Minimal Effort Exercise for Fat Loss 

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness.  It suits people of all ages and fitness levels, its easy to get started and there's no complicated technique to learn or equipment to buy.  

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

Its also safer on the joints and the back than most other forms of exercise because you're not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.  

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes.  At first try to do five 20-minute walks per week totaling 100 minutes a week.  Once you get used to the regular exercise, increase this to 40 minutes for five times a week. 

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off.  The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.  

As you get fitter, you'll want to stretch a little harder to keep your heart rate up.  Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing. 

Practical Tips

  • If your feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.  
  • Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
  • Make safety your first consideration. Don't walk after dark except in well-lit, busy places.  Start the walk slowly, and then gradually increase the pace.

In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

Alkaline Foods

In the search for health, more and more people are turning their focus to dietary
modification to help themselves to achieve new and positive health milestones. While
the effectiveness of some diet changes can vary from person to person, it's very clear
that there are a wide variety of benefits that can be gained from adjusting your diet. One
of the easier dietary adjustment that can be made, is to simply incorporate more alkaline
foods into your diet. These amazing foods can improve health for a range of important

What Are Alkaline Foods?

Alkaline foods are those that have a pH above 7 or can lower acidity in the body. The
majority of these types of foods have an excellent impact on the body and tend to
contain many of the vitamins and minerals that we rely on to fight disease and promote
healing. Though the body has a somewhat narrow pH window in which it must remain to
stay alive, and many things about the relationship between acid and alkaline sources
are not completely understood, it is clear that many of these foods have health benefits
that everyone can enjoy. The following will be a list of foods that fall into the alkaline


This wonderful snack food is made from ground chickpeas, olive oil, lemon juice and
garlic. It has a number of awesome trace minerals, is high in protein, and is full of
healthy fats that promote heart health. It can be flavored in a variety of ways, and
comes with the added bonus that they can lower your cholesterol, and contain natural
chemicals that can help fight cancer causing damage. 


Papaya Is a tropical fruit. This fruit is widely known for its ability to aid in calming the
stomach and reducing the production of stomach acids. This can help to massively
improve digestion.  Itís full of vitamins B, and C and is heavily antioxidant, which fights
free radicals that cause cancer. 

Hemp Oil

This oil is very rich in vitamin E and antioxidants. This makes it great at fighting the free
radicals that cause cancer.  It is often associated with slowing the effects of aging of the
skin, combats signs of oxidative stress, and is high in protein. It is also a high in both
omega 6 and omega 3 fatty acids which are essential. 


Avocado is among the most popular for use as a condiment, topping, or filling. One
thing few people know is that they are higher in potassium than the average banana. 
They are also high in fiber, and can help to lower your cholesterol. They contain
massive amounts of vitamins and minerals that help to nourish the body as well. 

Olive Oil

As a rich source of monosaturated fats, this wonderful oil can help prevent heart
disease, and greatly reduces the risk of stroke. Olive oil is famous for its anti-
inflammatory action, as well as its ability to combat free radicals and other oxidative
effects. It can be used as a vegetable oil substitute because it produces less harmful
chemicals when heated to higher temperatures.


Garlic is an excellent alkaline vegetable with a multitude of useful properties. It has long
related to healing, and medicine because of its anti-bacterial and antifungal properties. 
It also contains excessive amounts of vitamins and minerals like calcium, copper, 
potassium, selenium, B6, and B1, but retains a very low calorie count, which makes it
an excellent food additive. 


This famous root is known for its powerful odor, and antibacterial properties. It can help
manage stomach issues including nausea and morning sickness. It is also a powerful
anti-inflammatory and lowers blood sugar. If you have been doing strenuous work, it can
also help to reduce muscular pains. 


Along with its alkalinity, lettuce provides a lot of the important trace minerals. These
include phosphorous, calcium, iron, potassium, sodium, zinc, magnesium, and the
vitamins vitamin B6, vitamin K, riboflavin, niacin, folate, Vitamin C, and Vitamin A. 
Studies have also fund that lettuce contains chemicals that help to improve mood, and
can help to regulate anxiety. 


A high fiber vegetable, carrot is well known for its starchy fibrous body. It is high in
pantothenic acid, folate, potassium, iron, copper, and manganese, and has excellent
antioxidant properties. Carrots make an excellent addition to any meal, and can be
cooked in a variety of ways. They have long been associated with the improvement of
eyesight, and studies have shown that carrots can prevent some forms of muscular
degeneration that are common as humans age. 


Rhubarb is a leafy green vegetable that is packed with a wide array of vitamins, and
many of the very important trace minerals. Itís a great source of dietary fiber and is a
terrific addition to any salad mix. Rhubarb is also connected to weight loss because of
its extremely low calorie count. Another one of its awesome attributes is that it is known
for is its ability to help with constipation which can prevent other conditions of the colon
from developing and becoming dangerous. 

Herbal Tea

Tea has a long 2000-year-old history with medicine. Herbal teas have been known to
provide nourishment due to their high vitamin content and promote healing, emotional
wellbeing, as well as aid with calmness and sleeping. Teas are also very effective in
helping the body to prevent bone loss due to aging. Drinking at least 2 cups of tea a day
will help boost your immune system, and keep you feeling energized through the say. 


This interesting vegetable is highly anti-inflammatory, and provides a good amount of
choline which is an important B vitamin for brain health. Studies have been known to
Show that it can help reduce the speed of brain deterioration due to old age. It is also an
excellent source of antioxidants and phytonutrients which give the body a better chance
at fighting free radicals. Cauliflower also helps cardiovascular health because of the
agent sulforaphane which promotes proper cell formation of the veins and arteries. 


Celery is a heavily fibrous plant that has its roots deep in history as an anti-high blood
pressure medicine. It is highly anti-inflammatory and powerful anti-oxidant properties. 
Celery also contains quite a few trace minerals and vitamins. Another amazing effect of
celery is its ability to stimulate liver functions. It does this by helping the liver to produce
liver cleansing enzymes. It can help you to both lower your cholesterol, and to fight
microbial infections in the body.


This hard-shelled fruit is packed with a ton of benefits. Coconut has a history of
improving skin by aiding elasticity, and fighting oxidative stress. It is also great for your
immune system, because it has a large amount of anti-parasitic and antimicrobial
properties. Coconut can also help to improve digestion of food, and make it easier for
the body to absorb valuable nutrients, but one of the best attributes of coconut is that it
can even help regulate insulin, which can help to prevent diabetes. 


This larger citrus fruit can help with cholesterol levels, and greatly impacts lipid levels. 
Grapefruit is associated with weight loss because of its effect on fats in the body and is
full of vitamins like Vitamin C. It can also help to erode build ups of calcium like the
calcium found in painful kidney stones. To help prevent stones, you can try consuming
at least a cup of grapefruit juice a day. It is also popular to use as a late-night snack
instead of eating carb filled junk foods. 


Lemon juice is a great way to stimulate action in the liver because it contains uric acid, 
which breaks down a number of toxins in the body. Lemon is also effective at dissolving
kidney stones and can help to improve digestion. If you were to consume at least a
glass of lemon juice a day, the acids can stimulate your intestines to create a bowel
movement, and the juice can help to dissolve various substances that form plaque on
the intestinal walls.

Green beans

More than just a staple food for some cultures, green beans are another highly
antioxidant and anti-inflammatory food with great health benefits. Green beans have
been found to be effective at reducing risks associated with heart disease. This is
believed to be due to the high number of flavonoids. Green beans are also a major
source of antioxidants. 


Tomatoes are heavily antioxidant makeup because they are very high in lycopene. 
Lycopene is very effective at preventing different type of dangerous oxidation that can
lead to various diseases and conditions. One such effect that has been studied, is
lycopeneís ability to prevent lipids from building up in the veins and arteries. These free-
floating fats are a primary cause of heart disease and arterial obstructions that can
cause stroke. Tomatoes also have a positive effect on bone development in post-
menopausal women. Fresh tomatoes can be cut up and placed directly on food. 


Cherries are an amazing natural source of melatonin with is a hormone producing by
your pineal gland. Science has discovered that eating cherries or drinking cherry juice
can greatly help you to stay asleep for longer periods. Melatonin is also an antioxidant
that can help to combat free radicals. Cherries are also full of powerful naturally
occurring anti-inflammatory chemicals. 


Radishes are known to have a cooling effect on the body, and was used by ancient
Chinese doctors to help people deal with heat during hot weather. There are also
diuretic and help the body to flush toxins by passing them into urine and out of the body. 
They are high in vitamin C and other trace minerals. 


This yellow tree fruit is packed with great carbs and vitamins. Even though it contains a
healthy dose of nutrition, it still has less than 120 calories. Eating a banana won't spike
your blood sugar, and they are absorbed quickly. They are very high in fiber, can
help you to have proper elimination, and are very filling. This absorption and high fiber
will make you to feel more satisfied and full.  Bananas also have a positive effect on
moods and can help you to relax and be able to sleep better. 

Nutrition Notes on Weight Loss Supplements and Diet Pills

More and more spend hundred and even thousands of dollars yearly on weight loss supplements in the hope of speeding up their metabolism.  The main desire is to be attractive and accepted but it is becoming a more difficult goal to achieve.  The fitness industry is booming but still a lot of people are unable to cut those fat in spite of all the exercise and diet efforts.  In America, more than sixty per cent of adults are overweight and thirty per cent are considered obese.  This is because: one, a lot of weight loss products promises unrealistic goals; two, dietary supplement manufacturers rely on the overweight persons failure to survive; and three, the information about the supplements in the market are just written by themselves just to make a sell.  

Although the Food and Drug Administration has successfully banned illegal marketers, some products are still available.  Consumers can be deceived of the labels which claims caffeine or ephedra fee not knowing that these supplements composes of other ingredients that may pose the same health risks.  These include heart and digestive problems, headaches, insomnia, and even psychological side effects.

Other supplement manufacturers say that their products contains EGCG which is a phytochemical ingredient found in green tea.  This so-called component claims to speed up metabolism but in reality poses to reduce the risk of cancer.  Some studies denote that it could slightly increase the potential to burn calories and now can be found in many weight loss supplements.  It has good points on the other hand since the body might conform to EGCG after a period of time.  Eve the weight loss benefit could sum up to 60 to 70 calories a day. This helps prevent excessive weight gain.  

A few other significant effects of weight loss supplements is that it may contain ingredients that makers claim will prevent the absorption of carbohydrates.  One good example is Chitosan, which appears most promising, which in fact shows no positive result in fat absorption.  It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all.  Thyroid supplements act as thyroid replacements help regulate and optimize the thyroid at a higher level.  This they say makes the body feel like a couch potato and wont perform the job it has to.

Diet Pills. According to manufacturers, diet pills use natural ingredients capable of prolonging life and containing alcohol used in medication or flavoring.  One thing is for sure, never take diet pills as substitute for cutting calories without the doctors recommendation.  There are simple but important steps to be followed when taking diet pills:

1. Never crush diet pills to mix in drinks or soups.  Take it whole with a full glass of water.
2. Diet pills causes a person to urinate more frequently due to its diuretic effect.  This could lead to dehydration, thus, causing complications.  As a pre-caution, it is best to drink eight glasses of water everyday while on diet pills.
3. Take only the recommended dosage.  Taking more than required will not help you lose weight but increase the risk of side effects.
4. Heartbeat should be less than 86 beats per minute.  Stop taking the pills if it reaches 90 or higher that is why regular checking of pulse is a must.
5. Always follow the instructions set by the dietician and/or doctor and not only rely on what’s enclosed in the box.  Also diet pills will only work as expected if diet plan is being followed.
6. After three months, stop taking the diet pills.  Common diet phenylpropanolamine is safe to use only up to sixteen weeks.  Other studies show that it can cause health problems if taken under one month.

Weight Loss Helps Prevent Diabetes

A few years ago, the American Diabetes Association announced the findings of the comprehensive Diabetes Prevention Program. The DPP was conducted at over 25 medical centers nationwide and involved thousands of participants who volunteered to have their habits monitored and to follow dietary and exercise recommendations. All participants had been diagnosed with 'pre-diabetes', a condition where the blood sugar levels are higher than normal, but not yet in diabetic ranges. Untreated, more than half of those people diagnosed with pre-diabetes will develop full-blown type 2 diabetes within a decade. 

For the study, the participants were divided into two groups. One half were given dietary recommendations. The other half got the same dietary recommendations, plus the recommendation to exercise at least 30 minutes daily, five times a week. 

The results? Those who included daily exercise in their routines and followed the diet recommendations cut their risk of developing diabetes by 58%. The reason? Those who made the recommended changes in their lifestyle lost 'a moderate amount' of weight. Even more important, researchers found something that they didn't expect. Those in the treatment group had a substantial chance of reducing their blood sugar level to normal, something that had been assumed was impossible. 

Apparently, losing weight not only prevents a worsening of diabetes, it reverses the damage that obesity causes to the cells that produce insulin. 

How much weight loss does it take to have an effect on the progression of diabetes? The key is in the definition of 'a moderate weight loss' - 5-7% of your body weight. In other words, depending on your boy weight, a loss of as little as 7-10 pounds can make a difference! 

The recommendations suggested by the American Diabetes Society for a healthy diet to prevent diabetes is an ideal diet for steady, gradual weight loss - the kind of weight loss that stays lost. The diet includes the following suggested daily diet allowances: 

* Grain - 6-11 servings per day (Bread, Cereal, Rice, Pasta) 
* Vegetables - 3-5 servings per day
* Fruits - 2-4 servings per day
* Milk - 2-3 servings per day
* Meat - 4-6 ounces per day (Meat, eggs, fish, dried beans, nuts and peanut butter) 
* Fats, Sweets, Alcohol - Occasional treats 

(Recommendations for portions are based on gender and activity level. For instance, a sedentary 40 year old woman needs fewer portions than an active 25-year-old woman.) 

Look familiar? It's also the dietary recommendation for the Heart Healthy diet from the American Heart Association, and the recommendations from the USDA's new MyHealthyPlate. The results just keep coming in, but the message is clear: losing weight, maintaining a healthy weight and eating a balanced diet can help prevent most major health problems. Why wait till you're diagnosed? Start today - and it may never happen.


Common Mistakes to Avoid with Carb Cycling

When you're trying a new diet, and you want to be sure that you have everything laid
out properly, it can be hard to plan for everything that might happen, and it's completely
normal to forget some of the steps. The same can be said of any health program, 
especially when it comes to carb cycling. Fortunately, there are people who have spent
a lot of time making sure that there are guides to help you be successful, and get closer
to your goals. This article will help you to know what common mistakes to avoid. 

Having a Poor Diet

When youíre trying to do any sort of dietary plan that will help you to be healthier, itís
very important that you make sure that you're getting all of the essential nutrients that
your body needs so that it can perform its various daily tasks. If you are doing the right
cycles for your carb intake, youíll be likely to see some small results, but this will be
nothing in comparison to the results you will get from simply eating the right foods. Stay
away from processed foods and try to stick to whole foods that are more natural.  

Not Eating Enough

One major mistake that people make when trying to eat right is that they donít eat
enough or purposefully try to starve themselves into health, which is bad logic at its root
to begin with. When you fail to reach the levels of sustenance that are needed to keep
your body running, it will begin to turn to digesting muscle mass as a means of survival. 
Not only that, but your body will switch to a state where it holds onto everything instead
of losing weight. Be sure to avoid allowing yourself to get to this point at all costs. 

Cheat Days Are Out of Control

In order to do carb cycling properly, there will be days where you eat more of less carbs
depending on where you are in the process. The thing you don't want to do is go crazy
on eating carbs during your cheat days. That will cause you to store more fats and your
results will be stunted. It's massively important to make sure that you're sticking to a
schedule. Cheat days don't mean that you can eat lots of pizza and cake, it just means
that instead of 30 grams of carbs, you can have 60 grams, and you should not consume
more than 2 drinks that contain clear alcohol. 

Different Methods for Carb Cycling

One of the great things about getting in shape, is that there is more than one way to get
it done. The body works in a variety of marvelous ways that allow you to reach your
health goals, and feel healthier than the way you felt before you started your new way of
life. If youíre reading this article, you have been interested in carb cycling, but does it
really have that many ways to do it? If you continue reading, you will find that this article
contains an exploration of a few varied methods of carb cycling. 

Simple Cycling

For this cycle, the requirements aren't too restrictive. It asks that you have a balanced
breakfast that includes all of the different food groups to start your day. This system
allows for you to have fun meals on high carb days. You will typically alternate your carb
days by having a low carb day on day 1, day 2 will be a high carb day with your fun
meal. Day 3 will be a low carb day. Day 4: high carb day with your fun meal. Day 5 is
another low carb day. Day 6 will be a high carb day with your fun meal. Your last day - 
day 7 will be a high carb day with your fun meal. 

Classic Cycling

In this cycle, the requirements are only slightly more restrictive in that they donít have
fun meal days on every high carb day. In this cycle, there is only one day with a fun
meal time. All of your breakfast meals should be well balanced. Day 1 will be a low carb
day. Day 2 will be a high carb day. Day 3 will be a low carb day. Day 4 is a high carb
day. Day 5 is a low carb day. Day 6 is a high carb day. Day 7 is your fun meal day.

Turbo Cycling

The only real difference between this cycle and the last is that this one contains more
low carb days., Breakfast will remain the same as the previous breakfast arrangements. 
Day 1 will be a low carb day. Day 2 will be a low carb day. Day 3 will be a high carb day. 
Day 4 is a low carb day. Day 5 is a low carb day. Day 6 is a high carb day. Day 7 is your
fun meal day.

Tips for Starting Carb Cycling

If you've been getting more serious about getting into carb cycling, you probably have
been doing a decent amount of research on how it works, and how you can get the
most out of your routine. Carb cycling is an excellent way to lose weight and show off
your progress. Sometimes it can do you a lot of good to focus primarily on some of the
most important steps so that you can begin the journey. The following article will be
geared towards sharing some tips to get you started in carb cycling. 

Carbs on Training Days

When you are going to have a training day, those should be your days with the highest
carbs. You will need the energy and nutrients so that your body can heal itself after an
intense workout. This is also good because your cyclical diet will help train your body to
know how to use those extra carbs before and after you've worked out, which means
that you'll be less likely to experience and substantial weight gains. 

Limit Fat on High Carbs Days

It's a good idea to limit the amount of fat that you eat on your high carb days. This helps
you to maintain a healthy carb ceiling when you are eating a calorie restricted diet. You
will take in more important nutrients that will be essential to your workout plan for that
day, as well as encourage your body to burn the fats that you have already stored. 

Eat Complex Carbs

The best types of carbs to eat will be either complex carbs that break down into the
essential glucose, or foods that are readily available sources of them. These types of
foods keep you from experiencing the fatigue that could be expected from a workout. 
Things like sweet potatoes and broccoli can go a long way and help you to have that
boost of energy that you need. 

Make Sure to Eat Enough Calories

One of the mistakes that many people make is that their intake of calories falls too far
below what they need to survive. This can happen very easily if you are working out and
not eating enough to take the place of the carbs that are being used to sustain activity. It
is even beneficial for you to have a small carb snack that can help your muscles repair
themselves after a serious workout. 

What are the Benefits to Carb Cycling?

Even though it can be very hard to have a high level of discipline with some habits, it's
clear that hard work can yield some very amazing and exciting benefits in life. This is
especially true in matters of health. The practice of carb cycling has been proven to be
an effective way to improve multiple areas of health in the body and many of these can
go far beyond the most obvious aesthetic improvements. The purpose of this article is to
explore of few of the benefits so you can see exactly why carb cycling has become so

Weight Loss

The most known side effect of carb cycling is weight loss. This takes place because the
practice of carb cycling can help make your metabolism more efficient. Through the
week, you alternate the levels of carbs that you intake, resulting in a state where your
body is less likely to hold onto extra energy in the form of fat storage. 

More Energy

The other part of increased energy use, is that you will have more available energy
during your day. You probably aren't going to be feeling as much lethargy when you're
doing a cyclical diet such as this because all of your energy is more accessible, and
instead of storing the energy as fat, if goes right back into your system to feed muscles
and keep your body moving. 

Better Insulin Sensitivity

Insulin helps to regulate fat storage. When you low carb diets, it is easier for your body
to know when it should be storing energy or burning it. This increased amount of
efficiency helps you to stay in shape, and keep you feeling ready for whatever might
come up in the day. This also protects your organs from damage when eating can
cause unhealthy extreme insulin spikes that are too mushy for the organ tissues to deal

Lean Muscle Mass Growth

When you have more functional insulin sensitivity, it can help you to gain and keep lean
muscle mass, which would otherwise be used as an energy source. Keeping carbs in
the diet and cycling them can help supply your muscles with glycogen so that they can
stay fed and fully formed instead of becoming the thing your body is feeding on. 
Everyone is different so experimenting with different types of carb cycling might be a
good way to find what works for you. 

What is Carb Cycling?

he world of fitness has what seems to be a never-ending list of ways to get in shape. 
There are hundreds of workout routines, and diets that are all attempting to become the
dominant force through large scale marketing and advertising strategies, but is there a
more natural way to get in good shape without having to buy expensive memberships, 
specialized videos and workout equipment? To put it simply, carb cycling is a system of
alternating your levels of carb intake.

What Is Involved

Most of the carb cycling diets appear to share some relatively similar attributes. Most
will include 5 meals, with the first of the 5 taking place no more than 30 minutes after
you wake up. The rest of the meals will be eaten at 3-hour intervals through the day. 
The most important thing about those meals is that they have to be the right types of
foods for your diet, and you must drink at least one entire gallon of water within a day. 
These attributes make the diet somewhat easy to follow and easy to plan for through
the week. 

How It Works

The food that we eat contains the very building blocks of which weíre made. The foods
we eat are broken into groups such as proteins, carbohydrates, and fats. Each of these
foods has a specific relationship to our body and how we eat them in which sequences
can produce both desired and undesired effects. For the purpose of this diet, you are
trying to establish a healthier system so that you can get more of the positive effects of
being in better shape. Proteins are powerful and burn longer than carbs, but carbs are
needed to regulate the blood sugar so balance is very important and regulates fat
burning and storage.  

The Big Picture

The point of keeping track of the process of fat burning and storage, is to utilize the
bodyís natural ability to adjust itself based on what you put into it. When you train your
body to metabolize fats at a highly efficient level, and lower your calorie intake the
following day then your body will continue to burn fat at that level resulting in weight
loss. Over time, the continued cycling will optimize your body's ability to digest foods
and distribute energy to the appropriate areas. 

Tips For Putting a Stop To Emotional Eating

People often say that the first step to conquering any habit is recognizing that there is a problem, but what can you do to change or stop the behavior? The article that we'll be considering will be looking at some of the factors and sharing some tips on how you can put a stop to emotional eating.

Take Notes

One very effective way to find out the what, where, and when of emotional eating is to begin a process of keeping a journal. Much of the drives to engage in emotional eating are subconscious, so keeping a journal will be a powerful tool in discovering what the circumstances or experiences may be that lead to a session of emotional eating. Write down every time you decide to eat. During the note taking, document details of the events by asking yourself questions. How hungry were you on a scale of 1 - 10? Where were you when the eating took place. Were you at work, school, home or out in public? Were you with friends, loved ones, coworkers or alone? You might be surprised to find that subtle, yet visible patterns emerge.

Take Action

After you've spent some time taking notes, compiling information, and asking yourself key questions, you may find what some of the major triggering events might be. If you have asked yourself the questions and found that you were less than a 6 in hunger, and cravings appear during specific situations, you could be stress eating. One of the easiest ways to quit almost any habit is to simply replace the unhealthy behavior with healthy behavior. For example, you can keep healthy, low calorie snacks like almonds handy. There are also some delicious teas which contain nutrients that help curb hunger, aid metabolic function, and a few like black tea are known to lower stress hormones by nearly half during consumption. 

Take Care

Alternatively, other methods such as exercise and deep breathing can be very effective in managing stress in the moment, or at the end of your day. Shallow breathing has been found to increase stress in the body, so spending the time to allow your body a chance to concentrate on breathing can lead to many health benefits. Exercise and breathing go hand in hand, so a healthy regimen can go a long way to putting you on the path to success.

How to Find Your Triggers to Emotional Eating

Most people are well acquainted with the knowledge that overeating is unhealthy and can make you vulnerable to various complications, but where do you go to learn what causes lead to these habits? This article will be looking at some of the factors that trigger emotional eating, and sharing some tips on how you can avoid these triggers.

Trigger Foods

Some foods trigger powerful cravings and memories that send a person into a state where they don't consider what they are putting in their body. Strong emotional, or cultural identification with specific foods can begin at an early age, so these habits can become very deeply embedded into an individual's identity. Marketing research companies spend billions of dollars learning how to connect the emotions of the consumer to their products, so thinking about the kinds of food you consider are very important. One extremely effective tool that you can use to help you find out what is happening with your eating habits, is to begin keeping a journal. 

Trigger Emotions

As you write what kind of foods you eat, it's also good to make a note of how you're feeling at the time of the craving. Strong emotions of any kind can affect how you chose to go about your eating habits during meal time, and it's important to note that they can be both positive and negative emotions. When a person is emotionally eating, it frees the mind of the burden of focusing on issues and allows for an escape. It can also provide a pleasurable experience that allows the eater a feeling of being rewarded. Studies have shown that food can light up the same areas of the brain that react in drug addiction, so that means that serious thought and planning must go into combating these habits. 

Trigger Environments

Last, and certainly not least is your environment. This can cover a wide variety of variables such as who you are spending time with, where you are located, and what kinds of events are taking place. Some people find public situations highly stressful, while some others may find alone time to be stressful. Overeating often takes place when the subject is alone, but every case is different. This is another reason why keeping a journal can be very helpful, because it enables and empowers you to take an honest look at your triggering factors. Recording this information can expose a pattern and help you overcome the difficult habit of emotional eating.