Category Archives: healthy eating

7 Great Ways To Maintain Healthy, Or Lower Blood Pressure

lower blood pressure

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The amount of people being seen in emergency rooms daily or even worse, in morgues from heart attacks is astronomical.

And if we were to examine these people’s medical charts before the heart attack, we would probably find a large percentage suffered from high blood pressure.

Simply defined, high blood pressure is when the heart has to pump harder to deliver blood from the arteries to various parts of the body.

When measured, there are 2 numbers given. The top number is the pressure when the heart contracts and the bottom number is when the heart relaxes. Normal blood pressure is 120/80.

Statistics show that around 1 in 5 humans has high blood pressure.

But there are natural ways to lower your blood pressure and maintain it in a healthy state. I am going to give you 7 ways to do so.

Maintain Or Lower Blood Pressure Way #1: Walk

Yep, walk!

Just get up, out and walk!

So many people have chosen to drive the car or ride a train or bus, just to sit in an office chair for hours and then go home and sit on the couch.

It is no wonder that blood pressure is elevated.

Just make a point of walking more and your heart will benefit greatly.

Maintain Or Lower Blood Pressure Way #2: More Omegas

The Omegas found in fish and fish oils are great for maintaining a normal blood pressure. But so many people do not eat enough fish to get these Omegas.

But, there are many supplements available to help you get the recommended daily allowance of Omegas.

One of my favorites is Blu-Lina Organic Spirulina. Not only does this water plant provide you with Omegas, there are other nutritional needs too. You can get the Blu-Lina Spirulina here.

Maintain Or Lower Blood Pressure Way #3: Deep Breathing

Simple morning and evening deep breathing exercises are an excellent way to both lower high blood pressure and keep it maintained at a safe level.

Each morning for 5 minutes just breath deeply in and expand your gut. Now exhale slowly and release all the stress. Use an egg timer and keep doing it for the 5 minutes.

Do the same formula in the evening.

Maintain Or Lower Blood Pressure Way #4: Eat More Garlic

garlic and basil

Photo by Sébastien Marchand on Unsplash

Not only will garlic keep those dreaded vampires away, studies also show that it is a great spice for lower blood pressure.

Garlic increases nitric oxide in our bodies which creates a relaxation for blood vessels. This allows them to dilate and more blood flows through lowering blood pressure.

So add some more garlic to your dishes.

Maintain Or Lower Blood Pressure Way #5: Lower Your Salt Intake

It has been scientifically proven that less salt means lower blood pressure.

Tempted to sprinkle salt on that food? Try adding some other spices that do not contain salt.

Maintain Or Lower Blood Pressure Way #6: Drink Coconut Water

I’m not telling you to make a trip to the Caribbean just to get your blood pressure down. You can find coconut water at many health stores and even some grocery stores. But do read the ingredients. Some of them are no different than soda pop with a bunch of sugar added.

Look for true, organic coconut water and the potassium in it will help to level the sodium content in your system and helps maintain a level blood pressure reading.

Maintain Or Lower Blood Pressure Way #7: Less Alcohol

Alcohol and high blood pressure are directly related.

And while a small portion of alcohol can actually be good for you, we ask, what is a small portion?

Experts say that 1 alcoholic beverage for women per day and 2 for men is in the range of small.

Conclusion

There are many other ways to lower blood pressure… Grapefruit and Passion fruit juices are both known to help.

I will probably write more at a later time, but for now, use these and get that blood pressure at an optimum level.

If you have any questions, post them below.

Now I must say… Just Keep On Movin!

Spice Up Your Health! 7 Spices And Herbs You Should Be Ingesting

bird and berries

Photo by Vincent van Zalinge on Unsplash

I firmly believe that nature provides everything we need to live healthy and fulfilling lives. But we as humans sometimes think we are smarter than nature.

Are we now?

We could travel to some remote villages in South America, Africa or other locations and find natives who are much healthier than we are.

Why?

Because the chemicals, toxins and other human “wisdom” has not yet reached them. They survive on what nature provides and are happy doing so. Spices and herbs make up a large percentage of their meals and their life spans, signs of aging and energy levels show us that their diets must be a huge part of their great health.

I am not telling you to run to the deep jungles of South America to live like the natives. But I am saying you can integrate some of their natural wisdom into your life…

Here are 7 spices and herbs you should ingest on a regular basis to spice up your health.

#1: Cinnamon

Cinnamon is a spice that has held value near to gold in days of old. It comes from the bark of a tree and holds a lot of medical benefits.

  • A powerful antioxidant
  • Fights inflammation
  • Lowers cholesterol
  • and has been shown to lower blood sugar

#2: Basil

herbs and spices

Photo by Markus Spiske on Unsplash

This excellent herb comes from the mint family. Many cultures have used basil as a medicine and it is an excellent additive to various recipes. Scientists have been actively studying basil for potential anti-cancer properties. Benefits include:

  • Anti-inflammatory
  • Antiviral
  • Osteoarthritis prevention
  • and aids in helping digestion issues.

#3: Cardamom

This sweet and pungent spice is made from seeds of plants in India and surrounding areas. It is often found in pumpkin cake and bread mixes.

Some believe cardamom can prevent the growth of cancer cells. It is known to relieve upset stomachs and other experts believe cardamom will battle inflammation and lower blood pressure.

#4: Tumeric

This is a plant in the ginger family. Tumeric contains curcumin which experts say is way more powerful than Vitamin C or E as an inflammatory.

You can get Tumeric in curry powder used to rub on meats and fish. Or you can get a Tumeric supplement. Here is a great one that you can try at 50% off.

#5: Rosemary

This woody herb has some amazing health qualities. It is often added to olive oil and is known to keep arteries free of gunk and junk. Rosemary is also well known to help people with nasal congestion or allergies.

Have a case of hay fever? Try some soup with rosemary.

#6: Chile Peppers

chili peppers

Photo by Ricardo Gomez Angel on Unsplash

Chile peppers are chock full of capsaicin. This is what gives them their “kick.”

It has been shown that capsaicin actually increases the human metabolism which means burning more calories. Chile peppers can also decrease our hunger which can aid weight loss.

Chile peppers are also believed to help stop stomach ulcers by lowering the risk of infection.

Can’t take the heat of Chile peppers? Even the mild forms have amazing health qualities.

#7: Nutmeg

Often used in dessert recipes, nutmeg is made from the seeds of an evergreen tree. Nutmeg has excellent detoxification properties. It will rid the liver and kidneys of dangerous toxins.

Nutmeg is also well known to aid in sleep.

Conclusion

These are only 7 that immediately come to the top of the spicy health list, but there are many more. Consider these herbs and spices too:

  • Sage
  • Garlic
  • Cocoa
  • Thyme
  • Oregano
  • Ginger
  • Ginseng
  • Peppermint
  • and Cumin

Nature provides but we must be willing to accept. Start looking for recipes that call for these healthy spices and herbs.

I plan on doing some research of healthy cultures and some recipes they use that you may want to try.

Any suggestions from my readers would be great. You can do so in the comment area below.

Thank you for visiting… I love you all.

What Is The Root Cause Of Disease?

root cause

If we were to put a bunch of doctors and scientists in a large conference room and asked this question, the room could turn into a chaotic debate. For years upon years, these high-minded individuals have been creating theories on the root causes of diseases.

Now, I am not a doctor or a scientist, but as a wellness coach and personal trainer, I do keep abreast of information and education regarding diseases and how to defend ourselves against them.

How do we determine the root cause of disease?

After all, there are a plethora of diseases. How can one single root be the cause of so many diseases?

  • Diabetes
  • Heart disease
  • Fibromyalgia
  • Crohn’s disease
  • Hepatitis
  • and many more

But there is a root cause that can lead to any of these diseases. The root cause is…

Lifestyle Choices

lifestyle choicesIt does really come down to how each and every one of us live our lives. It started before you were even born with the lifestyle choices of your parents.

How your parents treated their bodies… how they ate, exercised, and the conditions they lived in can directly effect your abilities to defend against diseases.

Since we have no control over the lifestyle choices of our parents, it is important that once we reach an age of accountability, we take a close look at our lifestyle choices to determine if they could cause major medical issues in the future.

Intervention For Your Health

In my opinion, it is the responsibility of each of us who know the truth to gently and professionally intervene when we see our friends, family and even strangers living an unhealthy lifestyle.

Intervention can be in the form of:

  • Nutritional counseling
  • Physical training
  • Stress management
  • Etc…

But, intervention must be form someone who consistently lives the lifestyle they are promoting.

After all, it would be like a person who smokes cigarettes telling a person that smokes cigars that it is bad for their health.

So, before intervening in another person’s lifestyle, you should first review your own.

Toxins

So essentially, diseases are formed from improper lifestyle choices. But some of those choices are impossible to completely change.

toxinsI speak of being in positions of toxic intake.

  • Pollution
  • Employment where others are sickly
  • Toxins in water and food
  • Etc…

Some experts believe the underlying root of disease are germs. While germs are a factor, we will always have them and our bodies were designed to fight off those germs.

But toxic substances like mentioned in the bullet points were not a part of the germ warfare battle. Our bodies were not prepared to fight the man-made toxins we find on Mother Earth.

So, you should try to take every precaution possible to help your body not ingest as many toxins. This can be accomplished by wearing masks, staying clear of highly toxic areas, etc…

It also means be completely aware of the foods and drinks you are ingesting. Read labels and learn what is good for you and what isn’t.

Inflammation

I have great respect for Dr. Axe and I consulted his website to see his thoughts on this important subject.

I found this article, and wanted to add my input. The first paragraph says a lot:

Dr. Tanya Edwards, director of the Center for Integrative Medicine, writes that inflammation is now recognized as the “underlying basis of a significant number of diseases.”

Had you ever considered that inflammation is the cause of disease?

I was always of the opinion that inflammation was a symptom of the disease.

But that article points out some interesting information.

Our bodies were designed to fight off harmful bacteria and germs. This is done using inflammation. So, inflammation can be a good thing. It let’s our brain know that we must give certain areas of our bodies the attention it desperately needs.

So how does inflammation become a cause of disease?

The body and the inflammation feature of it were designed to withstand just a “certain” amount of toxins.

Humankind has overdone it!

The foods we eat, liquids we drink, air we breathe and company we keep are taking our toxin levels to astronomical levels.

Our immune systems go into overdrive and inflammation is released to defend against everything coming in. But, what happens is what they call in the military, “friendly fire.”

Inflammation takes over when the area is actually healthy. It causes cellular breakdown and the inflammation can actually allow entrance of a disease.

While there is no actual evidence yet, it is guaranteed that scientists are looking at the similarities to an overactive immune system and cancer.

The Positive Side

I did not start this post with the intent of it sounding like a lose/lose situation.

There is a way to win this battle!

It all comes back to lifestyle… Follow these tips, and you will win…

  • Eat anti-inflammatory foods like Acai, Nuts and Seeds, and green foods.
  • Stay clear of processed and fast foods.
  • Exercise regularly.
  • Get proper sleep.

And, I should add… You need support!

As a health and wellness fanatic, I have dreams of helping the world lose weight, have less stress and live longer lives. I coach people and have witnessed some amazing feats.

Don’t go it alone… I can help.

Where do you need the help? Click here to see all I can support you with.

Until…

We meet again; thank you for stopping by.

Please share this with others and if you have any comments or questions, just post them below.

Let’s get healthy together!

Magnesium Deficiency And You

Do you sometimes feel sluggish? Estimates say that upwards of 70-80% of the population is suffering from magnesium deficiency.

But I take multivitamins and minerals

That is the common answer and people need to realize the magnesium integrated into many of these is a magnesium that does not absorb very well into the person.

Let me explain further….

magnesium deficiency

Magnesium Is A Workhorse

What was unknown just years ago has been discovered. A study was published in BMC Bioinformatics showing how each human has over 3,700 binding sites in their bodies for magnesium.

This means that magnesium holds more duties and benefits than previously known. It also means we use up that magnesium quicker.

We need to replenish it.

Some Magnesium Deficiency Symptoms

While there is one test that is used quite often to check for magnesium levels, it primarily checks serum magnesium, which is stored magnesium. If it shows low, it means you have a severe deficiency.

Some symptoms you should pay attention too are:

  • High anxiety – Magnesium binds to the calmness neurotransmitters.
  • Low or high blood sugar – Magnesium plays a huge role in insulin sensitivity.
  • Terrible sex life – Low magnesium acts like a castration device on men.
  • Lack of energy – This can be a sure sign.
  • Poor memory – Low magnesium can effect the mental ability to remember.

Finding The Magnesium Supplement That Is Right For You

You can find many various magnesium supplements on the market…

  • Magnesium Oxide
  • Magnesium Citrate
  • Magnesium Sulfate
  • Magnesium Chloride

But these are ones that do not absorb very well. They are primarily used as laxatives.

Dr Axe tells us that he suggests not using Magnesium Oxide at all because it can turn into Magnesium Hydoxide in your body and can do damage to the walls of your intestine.

Like they say, you get what you pay for.

High Quality Magnesium Supplements

Look for these supplements to get a better supply of magnesium in your body:

Magnesium Threonate

You will probably find this costly, but it is the most absorbable magnesium supplement on the market. It has shown great wonders on memory loss and erratic sleep patterns.

Magnesium Malate

This is the magnesium supplement that can help those who are suffering from chronic fatigue or low energy issues.

Since magnesium gets depleted during exercise, many have included this as a post work-out supplementation.

Magnesium Glycinate

This magnesium supplement supports good health of the liver.

Magnesium Orotate

This has shown a huge role in supporting the cardiovascular system.

Magnesium Taurate

This magnesium supplement also is beneficial for your heart.

Getting Yourself Back To Optimum Magnesium Levels

The thing that many people do not understand is, once you are low on magnesium, you will continue using any magnesium that you supplement your body with.

The way to get your system back to the optimum levels is to pump up the amount of magnesium until you are back to level. You should take full dosages daily

You should seek a Dr’s advice before supplementing your body.

6 Months

That’s right… It can take up to 6 months to bring magnesium levels back once you are low. This comes through supplementing and eating a diet rich in magnesium filled foods.

Foods High In Magnesium

I am going to provide you with a rundown of foods you want to integrate into your diet because they are high in magnesium.

Keep in mind that you will usually find that these foods are best purchased from all organic farms. There is a much better chance their farmland is not depleted of magnesium in the soil as is conventional farms.

Here are the foods…

  • Spinach
  • Chard
  • Pumpkin seeds
  • Yogurt
  • Almonds
  • Avocado
  • Bananas

All green, leafy vegetables hold high concentrations of magnesium.

So don’t leave salads out of your diet.

Conclusion

We hear all about major Vitamins, but Minerals like Magnesium are often neglected. It just makes sense that you have every thing your body requires.

I know of a high quality magnesium supplement that will help you get back to proper levels.

Just click here and see more about this great magnesium supplement.

Do you have any questions? Feedback?

Just post it below and I will get back with an answer.

Thank you and please share this info with others.

Five Ways To Promote A Longer, Healthier Life

life

With Billions of people in the world, and many health and wellness conditions – that range from serious health issues such as Heart disease to Diabetes, to Obesity and Depression, and all in – between, (not that any of these conditions are in specifics of a particular order of greater importance to another), a number of questions come to mind…

  • Was the person born with this condition
  • What preventions could be taken
  • Can the person still participate in a happy, healthy lifestyle

#1. THE APPLE A DAY THEORY

An apple a day keeps the Doctor away, we have all heard the expression, but have we really “thought” about its true meaning? This (so-called) 150-year-old nursery rhyme is actually a benefit for the populous of tested 50-year old’s and older given in 2013, in the UK. The results concluded that “An apple a day” would retard or even add postponement to Vascular deaths, heart attacks, and strokes.

#2. THE BENEFITS OF EXERCISE

If you are suffering from any of these conditions, you may want to consider the benefits that exercise can offer:

  • Loss of sexual drive
  • Depression and anxiety
  • ADHD
  • PTSD
  • Physical well being

The benefits are many, for such a small price as 20 minutes a day, even a 15-20-minute walk twice a day will make a great difference in your health.

Other benefits from exercise include:

  • Improving your balance
  • Can help in the manageability of Osteoporosis, Diabetes, as well as Heart disease
  • Physical strength
  • Over all being

When beginning a daily routine of exercise, it is highly recommended to consult with your physician if you have been diagnosed with a health condition prior, as to exactly what is safe to participate in.

Keep in mind that exercise does not have to consist of a gym membership, massive amounts of military push-up’s, or swimming laps in a pool. With agreement from your Dr. if needed, you can start slowly and build, using such exercises techniques as:

  • Sit -ups (10 to begin)
  • Push-ups (5 to begin)
  • Crunches (5 to begin)

These reps can be done as you awake in the morning, and prior to bedtime for results. As your strength builds, add a few more as you continue onward.

#3. Healthy Eating

Foods that are healthy for us play a large role in the significance of warding off sickness, health issues, as well as depression.

When we consider healthy habits of eating, we recognize, as well as remember, the pyramid food group we learned of as children:

  • Grains
  • Proteins/Meat
  • Vegetables
  • Fruits
  • Dairy

As we reach adulthood, some things may have changed, such as being lactose intolerant (dairy), or in some cases of diabetes, certain fruits may contain too much sugar (even though it is natural).

There is now a high percentage of vegetarians as well as veganism, which would make some of the pyramid useless as well.

The truth of the matter is this, one cannot live on potato chips alone! Your body craves good wholesome foods, treat it properly, it’s the only one you have.

#4. STRESS

There are a number of unhealthy dangers to that pertain to stress, and chronic stress can possibly bring one’s demise. Levels of cortisol (the stress hormone), that become heightened have proven to cause memory loss, lack of learning ability, interfere with the immune system, raise blood pressure and trigger heart disease.

The only way to ward stress off is learning to control it prior to its controlling of you. The first major questions to ask yourself are: what is the contributing factor to your stress, are there more than one, when did this stress begin, and what can I do to make my stress stop.

In acknowledging that there are stressful situations (small or large) is a huge step in your journey to become stress free.

Here are some more suggestions:

  • Meditation prior to the beginning of your day
  • Exercise
  • Learning breathing techniques to slow heart rate

#5. Find your happy place

Sounds simplistic, doesn’t it? But statistics prove that finding, or (creating) your happy place in life will promote a euphoria that assists in one’s overall well-being. Finding things that calm you after a hard day, or, in dealing with life’s expectations, can add years to your life. Something positive to think about, visiting a place or person who always brings out the best in you are a few examples to finding your happy place.

Conclusion

When taking care of ourselves, it consists of more then taking care of the body alone. We must take care of the mind and the over-all, well-being of ourselves as well. In doing this, we must learn to take control of our own livelihood, such as healthy food intake habits, learning to live in a productive, stress free environment that we create for ourselves, and, knowing of the importance of exercise and its benefits. Furthermore, knowing, as well as wanting, to find happiness in our life, is the beginning to living a healthy life.

References:

An apple a day keeps the doctor away. Retrieved from http://sciencedaily.com/releases/2013/12/131217210549.htm