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If you are one of those suffering from reflux or heartburn, and  popping Prilosec or an over-the-counter antacid such as Tums or Rolaids, you may want to try letting your own body balance your pH and stomach acid for indigestion relief. Over time, the medications meant to suppress stomach acid, acid reflux, and heartburn, actually can do more damage and become habit-forming.
Here are some natural alternatives for indigestion, heartburn and possibly GERD:
Natural alternatives for indigestion, heartburn and possibly GERD Relief
  • Emphasize whole foods, limit processed foods
  • Rule out food allergies and intolerances
  • Rule out specific irritants: a variety of foods can cause or worsen indigestion by irritating the esophageal lining or relax the esophageal sphincter.
  • Fats: focus on healthy clean fats, such as coconut, grass fed meats, extra virgin olive oil, avocados, wild cold-water fish, nuts and seeds.
  • Avoid deep-fried foods and damaged fats.
  • Consume coconut and coconut oil: the anti-inflammatory and healing effects of coconut oil apparently play a role in soothing inflammation and healing injury in the digestive tract.
  • Limit or eliminate white flour and white sugar.
  • Consume whole grains, legumes and nuts which are soaked or sprouted – soaking begins germination which increases the enzymatic activity in foods as well as inactivates substances called enzyme inhibitors which hinder optimal digestion and absorption.
  • Eat foods that encourage good bacteria proliferation- these include kefir and sauerkraut, and take a probiotic supplement at bed time and more frequently as needed.
  • Eat when relaxed, and eat slowly, chewing food completely.
  • Eat small frequent meals to prevent excess pressure on the esophagus.
  • Don’t eat close to bedtime.
  • Lose weight
  • Manage your stress.
  • Drink plenty of clean filtered water, staying hydrated throughout the day.
  • Eat more raw foods for natural enzyme content.
  • Take digestive enzymes.
  • Lie down on left side which keeps stomach below the esophagus.
  • Elevate the head of bed.
  • Eat more fiber – heartburn is rarely seen in those who consume high fiber diets.
  • Chiropractic and/or cranial-sacral adjustments – which can correct misalignment in LES/stomach area.
  • Diaphragmatic breathing exercises which can strengthen LES muscles.
  • Identify possible hypochlorhydria – often symptoms of excess stomach acid are the same as insufficient stomach acid.
  • Take anti-inflammatory herbs – calendula, fenugreek, turmeric, deglycyrrhizinated licorice root (DGL), aloe juice.
  • Demulcent herbs which help coat the mucus linings and help to build more mucus – marshmallow root, slippery elm, aloe juice, DGL.

4 Things Successful Dieters Have in Common

If you are to study successful dieters, you will find that they think differently than they did before. Keep in mind that the most important change you can make is not about what you do. What’s more important is how you think.

In an attempt to help you reach your weight loss goals, we have put together a list of the common traits successful dieters share. Read on and keep off those unwanted fats.

I can do it

Rather than thinking that that losing weight is hard, successful dieters tell themselves that they are capable of achieving their goals. They have a clear vision of how they want to live their life and motivate themselves to stick to their diet. They eat healthy and exercise regularly, not when it’s convenient.

They enjoy the process

Successful losers make sure that they enjoy what they are doing. This way, they are less likely to go back to their usual routine.

It may be difficult to squeeze in exercise into your busy schedule, but if you are actually enjoying what you do, you’ll be looking forward to do it. For instance, you can exercise with a friend or walk in the beautiful outdoors. This will not only help you lose weight, it will also help you relieve stress and tension after a long and tiring day at work

They don’t weigh themselves everyday

We understand that you are eager to see the results of your hard work, but you are not doing yourself a favor by weighing yourself every day.

As you exercise, fat can be burned while you gain muscle mass. Weight can manifest itself in different ways. Successful losers weigh themselves once a week, not every day.

Just because your weight didn’t change, it doesn’t mean that your diet and exercise routine is ineffective.

They do not starve themselves

You’ve probably heard that eating less and exercising more can help you lose weight. Unfortunately, that’s not how it works.

Restricting your food intake will make you hungry and will slow down your metabolism; thus, causing you to eat more and gain weight. Successful dieters do not eliminate carbohydrates from their diet. Instead, they focus on real whole foods.

 

Health Benefits of Eating Organic Foods

As more consumers are becoming aware of the numerous health benefits linked with consuming organic foods, the organic food industry has consistently seen a tremendous increase in sales. Today, 78% of American families are now choosing to buy organic foods than the conventional ones.

Here are some facts about the health value of organic foods.

Reduced pesticide exposure

Most consumers choose organic produce since they want to reduce their exposure to pesticides and unnatural chemicals, which are often used in commercial produce.

Organic milk virtually contains no pesticide since they feed on organic pastures that haven’t been treated with fertilizers or pesticides. This means, it is pushed away from every form of chemicals.

According to a study, which was published in Environmental Health Perspectives, a huge percentage of pesticide exposure comes from dietary intake. This has been shown to contribute to ADHD, autism, deficiencies in neurodevelopment and other neurological impairments in developing children.

Freshness

Since organic foods tend to have shorter shelf life, we are forced to eat them at once; thereby, leaving at its healthiest best. And since it’s fresh, it also tastes better than produce that has been frozen, shipped and transported across long distances.

Antioxidant capacity

According to studies, antioxidants tend to have more of an impact when they come from organic foods. They contain 50% more antioxidants, which can cut down certain diseases like heart disease, cancer and cognitive malfunction.

Environmental safety

Chemical fertilizers are often used in the production of non-organic vegetables. Since no chemicals are used in organic farming, there is very minimal, if any, soil, water and air pollution.

By supporting organic foods, you are contributing in making this world a safer and healthier place to live in for the future generations.

High nutrition

Due to the conditions in which they are produced, organic foods contain substances that can boost cardiovascular protection; thus, bringing you to a state of a healthier heart. Plus, they’re loaded with vitamins and minerals that can help boost the immune system and improve blood flow.

 

 

 

4 Easy Ways to Clean Up Your DietEating healthy is a goal for many of us. Unfortunately, a lot of people give up on this goal without even trying.

For most people, approaching a lifestyle change can be daunting. But it doesn’t have to be this way. Remember, small steps always make a big difference. Take small steps and start making small changes in your diet today. Here are some tips to get you started.

Prepare your own food

Lack of time is one of the most common excuses for eating a poor, unhealthy diet.

Regardless of the quality of fast food chain or restaurant, eating out means consuming more calories than the food you would prepare from your own kitchen.

Plan ahead and take some time to prepare your own food. This way, you’ll be forced to eat healthy and feed your family with heart-healthy meals.

Stop consuming non-organic coffee

For billions of people all around the world, caffeine is responsible for a jolt of energy that starts the day. But the problem with caffeine is that it becomes addictive. Instead of the usual 1 cup, you’ll eventually need 3 to 4 cups of coffee just to wake you up in the morning.

We understand that breaking the morning caffeine habit could be extremely difficult, but try to slowly wean yourself off any caffeinated products. Once you go back to a caffeine-free lifestyle, you’ll notice that your body composition will improve and your energy levels will become more stable.

No sugary beverages

Sugary beverages like sodas, smoothies and fruit juices have been proven to cause numerous health issues such as diabetes, heart diseases and obesity. Resist the urge of reaching for a can of soda and make your own flavored water instead. Add some fruit slices and fresh herbs to your water and enjoy a refreshing drink without the added sugar.

Keep hydrated

Studies revealed that roughly 90% of people are dehydrated. This affects your health, immunity, energy and vitality.

Drink 8 to 10 glasses of water a day. Keep a bottle of water handy and sip from it often.

A lot of people believe that living up to 100 years is nearly impossible. However, with the advancements
in medicine, reaching your 100th birthday may not be as impossible as we once thought.

In order to make sure that your journey to 100 is something that you can enjoy, we have put together a
few healthy habits that you can add to your daily routine. Read on and continue your path to a healthier
life.

Add red foods to your plate
This will not only make your plate aesthetically pleasing, it will also keep you healthy. Red foods like
beet juice contains nitrates that can relax the blood vessels; while cruciferous vegetables like red
cabbage will protect you against cancer.

Floss everyday
You may not know it, but this is the simplest way of keeping your arteries healthy. Recent study revealed
that daily flossing can significantly reduce the amount of disease-causing bacteria in our mouth. These
bacteria may eventually enter the bloodstream and result to inflammation of the arteries.
In order to get the biggest life expectancy benefits, you should floss twice a day.

Eat fiber-rich foods for breakfast
Eating whole grains in the morning is especially beneficial for older folks as this would help them
maintain a stable blood sugar level throughout the day. By sticking to this habit, you are less likely to
develop diabetes.

Drink a cup of black tea everyday  This common British practice may actually help you reach the age of 100. This may have helped Queen
Elizabeth to stay healthy despite her age. Recent study showed that drinking a cup of black tea everyday can boost a person’s survival rate after a
heart attack by 28%. So, take a break and drink up.

Always use the first stall
When on a public restroom, do you usually skip the first stall and go for the ones which are farthest from the entrance? You are not alone. Recent studies showed that most people tend to use the stalls further back to have more privacy. And since the first stall is rarely used, it contains the lowest bacteria level. Do yourself a favor and use this information to your advantage. Use the first stall in order to prevent possible infections.

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.

Eat fruits, vegetables and whole grains

Healthy Eating Tips

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.
Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake

food-sandwich
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often. Make gradual changes

You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.
Eat fruits, vegetables and whole grains

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.

Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often.

Make gradual changes
You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

If you wish to have a slimmer waist and a flatter tummy, then exercising and cutting down on calories are a must. However, research revealed that there are some foods with waist-shrinking benefits. Sounds interesting, huh?

In this article, we’ll give you a rundown on some of the tummy tamers that you could easily incorporate into your diet. Read on and reap the rewards of a slimmer figure.

Canola oil

Hailed as a heart-healthy cooking oil, researchers have also discovered that it also has an additional benefit.

A group of researchers fed a group of rats a diet which contains either soy bean oil or canola oil. Soy bean oil eaters have gained about 20% more visceral fat compared to those who were fed with canola oil enriched diet.

With its high omega 3 content, experts believe that this has contributed to the reduction of fat storage as it ultimately lowers the insulin level.

Bean

Indulging on vegetarian protein instead of animal protein may be advantageous to your heart. According to a Diabetic Medicine study which was conducted in 2011, a calorie controlled vegetarian diet is far more effective in stimulating weight loss and blasting off belly fats compared to a non-vegetarian diet. Additionally, adhering to a vegetarian diet could burn more visceral and subcutaneous fats.

Low-fat milk

Milk and other dairy products do not only help you build strong bones, it also helps you develop calorie-burning muscles and whittle your waistline.

Studies revealed that people who drink milk and take in a few servings of dairy has gained more lean muscles and lost more belly fat. Researchers believe that whey helps boost amino acid, whichplays a role in the formation of new muscles.

Whole grains

A group of researchers from Pennsylvania State Universityorganized a 3-month weight loss program and divided the participants into 2 groups. One group was instructed to eat whole wheat grains while the other group fed on refined grains.

The effect on whole grain eaters was significant, especially on their abdominal section. Researchers believe that Magnesium has been instrumental in the regulation of fat metabolism.

Indulging on classic dishes like pumpkin pie, hot chocolate, mashed potato and prime ribs is a part of the holiday fun. However, taking in too much of these could make you feel heavy and bloated. Luckily, there are a few healthy tweaks that you could do in order to help lighten up your favorite holiday treats without sacrificing the taste and your figure as well.

Cheese tray

When serving cheese, try to incorporate reduced-fat cheeses to your usual cheese selection. This way, health-conscious individuals shall have better options. Also, don’t forget to round up your cheese tray with whole grain crackers and fresh fruits like pears, apples, figs and grapes.

Mashed potato makeover

Though potatoes by themselves offer a long list of nutrients like Vitamin C and potassium, you’ll be sacrificing its nutritional integrity by adding in loads of fattening ingredients like heavy cream, butter and whole milk.

To lighten up this tasty treat, use low fat buttermilk instead of full-fat dairy. Plus, ramp up the flavor by adding in spices and fresh herbs like roasted garlic or chipotle pepper.

Slim with skim

During the Christmas season, it’s fine to indulge on peppermint lattes and hot chocolate. However, considering the amount of food you’ll be taking in, it is best to trim down on the calories where you can. So, instead of whole milk, request for skimmed milk. By doing so, you could save up to 100 calories per 16 ounce serving.

Cut the crust

If you’re the type of person who eats pumpkin pie just for the filling, you might want to skip on the crust completely. By doing so, you could shave off at least 100 calories per slice.

Stick to your usual filling recipe and pour it into individual ramekins. Then, bake it until it sets. Top it off with whipped cream and you’ll get a delicious pumpkin custard with a cute presentation to match.

Rethink your roast

For meat lovers, a holiday celebration would never be complete without a perfectly cooked slab of prime rib. However, at 720 calories per 6 ounce slice, the stats alone could make your heart skip a beat.

For an equally tasty meal without all the damage, you might want to consider lean beef tenderloin since it has about half of the calories. If this does not work you, you could also try other lean holiday entrees like pork tenderloin or roast turkey.

 

Healthy eating is not about depriving yourself from the food you love or maintaining a slim figure. It’s about staying as healthy as possible and feeling great about it. Fortunately, this could all be attained by sticking to some nutritional basics and applying them to your daily diet.

In this article, we’ll help you plan and create healthy and tasty meals and expand your range of healthy and delectable food choices. Read on and enjoy the perks of sticking to a healthier eating habit.

Simplify

Instead of obsessing yourselves over calorie counts and measuring food sizes, think of your diet in terms of freshness, variety and color. By doing this, it would be easier for you choose a variety of healthy foods without the complications of counting calories and serving sizes. Focus on the foods you love, create easy recipes and incorporate fresh ingredients.

Make gradual changes

Shifting to a healthier diet cannot be done overnight. That’s not realistic either. Also, a person who tries to change everything at once tends to cheat or easily give up on their new diet plan.

Take small steps such as adding a vegetable or fruit to your diet once in a while. Also, when cooking, you could switch from butter to olive oil. As you start to adapt to these changes, feel free to add in more healthy foods into your diet.

Incorporate exercise and water in your diet

Water helps flush out toxins and waste products in our system. With the lack of water in our body, this could result to dehydration; thus, causing headache, lack of energy and tiredness. Staying hydrated is important.

Most people mistake thirst for hunger. Drink a glass of water to know if you are really hunger or you’re just thirsty. This could also be helpful for people who are on a diet.

Find an activity that you enjoy and add it to your daily routine, just like adding in a few fruits and vegetables in your diet every day. Exercise comes with a long list of benefits. And you can get all these by staying active and spending a few minutes a day exercising.

By adhering to a regular exercise program, plus, incorporating a few servings of healthy foods, you are on your way to a healthier lifestyle.