Feeling Salty

Avoid High Salt Diet

saltSalt (sodium) is one of the minerals that the body needs on a daily basis. Together with potassium, it helps to regulate the body’s water levels.

Too much salt consumption is linked to high blood pressure, declined heart health, increased risk of stomach cancer, osteoporosis and worsening of asthma symptoms.

DAILY LIMIT: On an average we eat nine grams of salt per day while a healthy adult’s daily limit is about 2.3g of sodium. People with heart problems or kidney disease are to keep their sodium intake under 1,000 mg a day, or as per doctor’s advice.

How to Reduce Salt in the Diet:

  • Skip table salt
  • Choose fresh, plain frozen, or canned “with no salt added” vegetables.
  • Skip ready made/packed food.
  • Rinse canned foods before use to wash off extra salt.
  • Limit salty foods such as crisps, salted nuts, bacon, cheese, pickles, soy sauce and pizzas.

From: Daily Health Tips

Up Against the Wall

Stressed? Here’s A 5-Minute Fix

By JC Peters for Spirituality & Health Magazine

reducing-stressIncreasingly over the past couple of years, I’ve been having outbreaks of hives and itchy skin. I finally sat down with an allergist, who gave it to me straight. I am allergic to pineapples, apples, and — get this — anything that touches my skin. Anything that rubs, scratches or irritates my skin will create the itchy, irritating hives. He said, “Your problem isn’t actually the allergies. It’s stress and anxiety, so I would get that under control if you can.”

Funny. I’ve been trying to get my stress and anxiety under control since I collapsed into a heap of wracking sobs in front of my math teacher in high school because I was in school full time, socializing full time and working eight-hour days on the weekends, so couldn’t complete my math homework. Ironic, perhaps, that a yoga teacher would struggle so much with stress, but ask any one of us and we will probably tell you that’s how we got into this field in the first place.

It’s not that we are “Type-A” personalities or workaholics. Our culture has been mainlining stress, and we are accidental junkies. We think relaxation is something you do on a vacation that you worked 80-hour weeks for years to “deserve,” and when we see it in everyday life, we recoil in fear and disgust and label it “laziness.”

Yesterday, I noticed a billboard for a coffee shop advertising an even faster way to pay. The image was a coffee mug and a doughnut moving so quickly the doughnut’s sprinkles were flying off. Sitting down for a coffee and a doughnut used to mean a pause from a stressful day, a quiet moment before having to rush off again. Now a “coffee break” is another cog in our Faster Machine.

What appears to be happening is a slow but certain takeover of our sympathetic nervous system (SNS), sometimes called the “stress state,” from the parasympathetic nervous system (PNS), which governs healing and rest. Both systems are always present in the body, but one is usually functioning more than the other. Calling the SNS the “stress state” gives it a bit of a negative connotation, which isn’t quite right. We need stress to survive, and having appropriate periods of stress gets us out of the house in the morning, helps us follow our dreams, and yes, if necessary, helps us run away from a bear.

The problem is that our SNS easily gets stuck in the “on” position. Even when we appear to be relaxed, the SNS is still highly functioning, preventing the PNS from taking over and allowing us to rest, digest, process emotion, and stimulate the immune system. Nightmares and clenched jaws indicate that we can even sleep in a stress state. If you’re like me, being at a low buzz of stress feels so normal that deep relaxation and stillness is so unfamiliar it’s almost uncomfortable. Our stress habits are so strong that, ironically, being comfortable is beyond our comfort zone.

The good news is that even though the SNS is very easily triggered, there are triggers for the PNS as well that we can practice more often to rehabilitate our stress addictions.

The most important tool we can use to retrain ourselves is awareness. What does it feel like to be in a relaxed state? What triggers me back into a state of stress? What are the signs?

In order to see these signs, you must first know what it feels like to be relaxed. Actually relaxed.

Viparita Karani, or Legs Up the Wall, is a yoga pose that strongly stimulates the PNS, and all you need is a floor and a wall or even a bed or couch. If you can get out to a restorative yoga class, even better, but this is one you can do everyday. Always check with your doctor first if you are pregnant or have any health concerns.


Sit with one hip touching the wall. Roll down onto your forearms as you swing your legs up the wall, and shimmy as close to the wall as you feel comfortable. No need to touch the wall with your bum.

Lie on your back, hands on your belly, out to the sides or up overhead, whichever one feels most comfortable to you. Lifting your legs off the floor tells your body in no uncertain terms that you are not “on the go” right now. Your sprinkles are going to stay firmly on your doughnut here.

If you have a bolster or pillow, slide it under your hips and adjust it for comfort. If you have a blanket, drape it over your legs for warmth and support. If you have an eye pillow or a scarf, place it over your eyes. Warmth, comfort, quiet, and darkness are a few excellent PNS triggers.

You can stay here for up to 20 minutes if you are comfortable, but five minutes is enough. When you are ready to come out, do so slowly, bending your knees and rolling onto your right side before you come all the way up. Take your time and remember this feeling of relaxation as you notice what triggers you back into your SNS.

Now we have a program for stress rehab. Good luck, and godspeed you keep your sprinkles on.

Earth Day 2013



A Few Simple Tips for Earth Day…And Everyday!


celebrate-earth-daySwitch to non-toxic household cleaners

Indoor air is two to five times as polluted as the outdoors (per the EPA). Chemicals in household cleaners contribute to this and have been linked to asthma, allergies, cancer, and other health problems. Non-toxic alternatives are found at natural food stores and, increasingly, at regular supermarkets. Read the labels and be sure you understand the ingredients. Prices are now about the same or a little higher than conventional brands.

Use less gas and save money when driving

  • Use the air conditioner in your car as little as possible, because it uses a lot of gas. Roll down the windows and get some fresh air!
  • Using cruise control can save gas. If you drive on the open road often, staying at a constant speed will save fuel.
  • Try to drive while traffic is light. Plan to stop for meals at times when traffic is heavy.

Use and dispose of your electronics wisely

Donate rather than throw away a working computer and upgrade when possible rather than buying a new computer. Buy from companies that take life-cycle and environmental impacts into account when designing. Discard old, non-working electronic goods responsibly–take them back to the store or to a collective waste collection point like the Household Hazardous Waste and Electronics Recycling event of the Department of Public Works, Office of Recycling (dpw.dc.gov).

Living for today AND for tomorrow

Use your consumer buying power: Choose eco-designed products that consume less energy and support companies with acceptable environmental policies. Choose sturdy, quality products that can be repaired rather than replaced. Choose materials and products that are made locally or regionally. Always ask yourself if you need to purchase the item, bearing in mind that the urge to spend encourages companies to develop increasingly competitive means of production that take more out of the Earth’s natural resources.

Feed the world without starving the Earth

Use your consumer purchasing power to support small/local farmers that has traveled short distances and consider the environmental (and human health) impacts of meat consumption:  55-77 pounds of cereals and 26,400 gallons of water are needed to produce 1 kg of red meat. Buy produce in season, and when possible, buy organic products devoid of chemicals harmful to the environment and to you. When making purchases, choose products with minimal packaging.

Join a discussion group

Talking with our neighbors, friends or coworkers can have a tremendous impact on our desire and ability to take action. Support, accountability and enhanced community are all benefits of being in a discussion circle. Discussion guides on global warming, sustainability, raising healthy children, simple living and more are available. Borrowing copies of these publications make the discussion group low- or no-cost.

Encourage our youth

Children and youth have special opportunities to learn about their planet, and be the makers of tomorrow’s future. Refer them to UNEP’s online “Tunza” magazine, where ideas, initiatives and campaigns are shared with friends, teachers and family across the globe  Sponsor youth activities with an environmental theme in your community and in schools.

What’s Up, Doc?

Ever wonder what the secret is behind Bugs Bunny’s sharp mind and active body? Yes of course, it is carrot!

carrotThe juicy carrot is one of the most liked vegetable by millions of people all over the world. It serves as a crunchy addition to salads and is also a healthy choice for snacking. Besides its natural sweetness, delicious taste and revitalizing ability, the vegetable contains very important nutrients that are important for various organs such as eyes, skin, teeth and digestive system.

The vegetable derived its name from Greek word, “karoton”, where kar means horn shaped. The substance called beta-carotene found in carrot has actually been derived from the word karoton. Carrots are being cultivated since thousands of years in central Asia and the Middle East and also in some parts of Europe. It was brought to North America in the 16th Century for the first time. Currently China is the largest producer of carrots in the world.

You will find ample amount of vitamin A, beta-carotenes, anti-oxidants and minerals stored in it. The juice of the carrot is equally good and used in Juice Therapy Remedies for curing several diseases. It is recommended by many doctors to take at least one glass of carrot juice, especially children; it will help you and your child combat many diseases. The benefits that carrot juice will provide you will compel you to call it a Miracle juice.

Now let’s take a review of what carrot has to offer for your health.

The magic of Beta-carotene

There is 8285µg of beta-carotene found in 100g of fresh carrots. It is known to be one of the most powerful anti-oxidant that helps your body to combat against oxygen-free harmful radicals. These carotenes are converted by the liver into Vitamin A, which helps in improving vision, sperm production, maintains epithelial integrity and also helps in growth and development of the body.

Improves visioncarrot2

If you want sharp eye sight, increase the intake of carrot. The vitamin A obtained by carrot also helps to improve night vision. Carrot is known to cure vision related problems such as senile cataracts and macular degeneration.   Researches prove that 40% of people who take a lot of beta-carotene found in carrots, have a lower risk of developing macular degeneration.

Cure for Cancer

It has been discovered that carrots reduce the risk of developing several types of Cancers such as breast cancer, colon cancer and lung cancer. Two of the components found in it called falcarinol and falcarindiol are known to have anticancer properties. A research conducted on mice proved that carrots lower the risk of developing cancer by 1/3.

Falcarinol is beneficial as a natural pesticide and this compound is only known to be found in carrots. It also protects from fungal diseases.

Beneficial for younger looking and glowing skin

Forget about the beauty treatments to enhance your skin health, use natural remedy such as carrot. Again with the help of high levels of beta-carotene acting as antioxidants, carrots halt the damages done to the cells of the body during the ongoing process of metabolism. This stops the aging of the cells.

Also if you want to protect your skin from the harmful damages of the sun, increase the intake of carrots. The vitamin A and antioxidants present in it, provides your skin with a shield that protects you from harmful sunrays. The lack of vitamin A can cause skin and hair dryness, premature wrinkling, acne, blemishes and pigmentation, to combat these problems make carrot a part of your daily diet.

If you want glowing skin apply a mask of carrot juice and honey on the face. So carrot acts as a complete skin treatment, from both inside and outside.

Improves Heart health

Three of the components found in carrots i.e. alpha carotene, beta carotene and lutein are known to lower the risk of developing heart diseases. The soluble fibers present in carrots when bind with bile acids, help to reduce the cholesterol levels.

It also saves us from strokes and researches have proven that. A study conducted by Harvard University proved that people who eat at least 6 carrots in a week are not at a risk of getting a stroke as compared to the people who take it once a week.

carrot3Carrot as a natural Cleanser

The Vitamin A present in carrot helps the liver to flush out all the harmful toxins away from the body. It is also helpful in the reduction of bile and fat production in the liver. There are some important fibers present in the carrot that regulates the bowel movements and clean out colon.

Carrot as a Powerful Antiseptic

Many herbalists use carrots to prevent several infections. You can treat cuts and wounds by placing raw grated carrots on them.

Effective for teeth and gum health

When you take a bite of a juicy carrot it not only provides you with its sweet taste but it also helps in maintaining your oral health. The food particles and plaque is scraped off with the help of these crunchy carrots. When we chew a raw carrot, it stimulates our gums and triggers the production of saliva that is alkaline in nature, this balance out the acid formation and also reduces the growth of bacteria causing cavity. There are some important minerals found in carrot that helps to protect against tooth decay.

How carrots should be used?
There are over 100 species of carrots available in a variety of colors such as orange, red, purple, white, yellow and green. But when you choose to eat carrots, try to select the ones that are deep orange in color because they are known to contain more beta-carotene.

The nutrients contained in carrots are tightly enclosed in protein sacs present inside them, these nutrients can easily be obtained by either heating or juicing the carrots. The carotenoids availability is increased by 600% when carrots are cooked in fats or by juicing them.

Two glasses of carrot juice a day can boost our immunity up to 70% so try to incorporate more of this vegetable to your diet on daily basis.

Published by MyHealthList.net

Give Your Brain A Boost

Exercise and Weight Loss Give Brain a Boost

Study finds that getting fit helped overweight, inactive adults sharpen their thinking skills, too

Article from:

Give Your Brain A Boost

Give Your Brain A Boost

Regular high-intensity exercise is not only good for your body, it’s also good for your brain, researchers report.Their new study included overweight and inactive adults, average age 49, who underwent tests to assess their thinking, decision-making and memory skills — also known as cognitive function.

In addition, follow-up testing showed that the participants’ brain function had also improved, and that the increases were proportional to the improvements in exercise capacity and body weight. Simply put, the more they could exercise and the more weight they had lost, the greater their improvement in thinking skills, the investigators found.

“If you talk to people who exercise, they say they feel sharper. Now we’ve found a way to measure that,” Dr. Martin Juneau, director of prevention at the Montreal Heart Institute, said in Heart and Stroke Foundation of Canada news release.

Blood flow to the brain increases during exercise. The more fit you are, the more that blood flow increases, Juneau explained.”It’s reassuring to know that you can at least partially prevent that decline by exercising and losing weight,” Juneau said in the news release.

While the study found an association between increased physical fitness and improved thinking skills, it did not prove a cause-and-effect relationship.More information

The U.S. National Heart, Lung, and Blood Institute offers a guide to physical activity.

If Life Gives You Lemons…

If life gives you lemons…add them to some warm water. The following article is by wellness educator, Ashley Pitman.

Why You Should Drink Warm Water With Lemon

The way you start each day is incredibly important. Whether you’re a mom, a coach, a writer, a small business owner or a yoga teacher, what you do first thing in the morning matters.

 According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down.

Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas and foster self-esteem alongside self-discipline.

Your mind may say you have to check emails, take the dog out, get the kids out the door, that you can’t be late for work or that you just don’t have enough time to cultivate your own morning rituals.

But, if you can only make time for one ritual that will improve your health, let it be this…..

Start the day out with a mug of warm water and the juice of half a lemon.

It’s so simple and the benefits are just too good to ignore. Warm water with lemon:

1. Boosts your immune system 

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.

2. Balances pH

Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.

3. Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it’s easier to make the best choices for myself the rest of the day.

4. Aids digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.

5. Acts as a gentle, natural diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin

The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.

7. Hydrates the lymph system

This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can’t perform all of it’s proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration!

Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don’t be surprised if you begin to view mornings in a new light.
Like I said, the recipe is really simple—a cup of warm (not hot) water and the juice from half a lemon.