1. Get plenty of rest

2. Drink lots of water

3. Exercise on a regular basis

4. Eat the right food

It is the last one that causes the most problems when you are trying to lose weight because often you do not eat the ones that are the best ones for boosting the metabolism and making sure that your body burns fat as effectively as possible. There are seven foods that you should make sure you do include in your diet:

1. Mono-unsaturated Fats

Many people make the mistake of thinking that they need to eliminate all fats from their diet when they want to lose weight. The body needs to have fat in order to function in a healthy manner. There are healthy and unhealthy fats. The healthy ones are monounsaturated fats and they are vital to your overall body health. Olive oil, olives, avocados, almonds, and nuts are examples of these foods.

2. Protein Shakes

These are loaded with protein that you need to build muscles. It is also necessary for burning fat and to repair the tissues and cells after you complete your work out.

3. Whole Grains

Foods that contain whole grains are exceptional fat burners because the body has to dip into its stores of fat in order to digest them. Examples of these are whole wheat or whole grain breads, whole wheat pasta and rice, quinoa, popcorn without salt or butter.

4. Fresh Fruit

You should eat at least three fruit a day to remain healthy and to lose weight. Apples are the best choice for fruit because they are so high in fiber. They also contain pectin and this helps boost the metabolism so that it will burn more fat and calories.

5. Fresh Vegetables

Fresh vegetables are the best ones to choose because they are loaded with complex carbohydrates and these burn fats. Organic vegetables are the best ones of all because they have not been treated with pesticides and therefore do not contain any chemicals.

6. Poultry

Lean chicken and turkey are the best types of meats you can eat for protein. They contain the essential vitamins and minerals your body needs. Instead of frying the poultry, you should grill, roast or bake the meat.

7. Seafood

Seafood contains all the nutrients that your body needs to be health, especially Omega-3 fatty acids
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According to the US Department of Agriculture, most Americans don’t have a sufficient amount of Vitamin E in their diets, which can contribute to a variety of health problems, such as heart disease, cancer as well as dementia. Vitamin E is an antioxidant, that means that it could assist reduce the potential damage that could be done by free radicals on the cells.

The molecules which consists of electrons which do not share their attributes are called as free radicals. They arise naturally when the body converts food to energy, but also find entrance to the body through external environmental sources such as cigarette smoke and pollution. An antioxidant like Vitamin E might work as a means of avoiding free radicals from damaging other molecules, leading to serious disease. Some studies show that Vitamin E helps to prevent glaucoma, as well as cataracts and macular degeneration.

Taken as a Vitamin supplement, it might help to protect cell membranes and even thereby benefit harm to the skin, heart, nerves, muscles and even red blood cells, which carry oxygen all over the body. There is evidence that Vitamin E is helpful to the skin and as an antioxidant, it works to prevent certain damage to sperm cells, that might just provide some help in increasing male fertility.

Vitamin E is found naturally in foods such as whole grain cereal, sunflower seeds, almonds, boiled spinach, California avocados and even peanuts.

For all those who buy vitamins online usually utilize Vitamin E as one part of a complete plan, including other vitamin supplements and herbal supplements which complement one other. There is some debate on no matter if the natural vitamin supplement is preferable to the synthetic, and to how much dose is helpful. There are all those who maintain that the body knows the difference in between the natural vitamin and the synthetic, but that you need more of the natural so as to gain the same advantages you might get with the synthetic.

Some even maintain that large doses are needed in order to get the full benefit, while others point to specific studies which indicate large doses over time may actually increase the risk of death as it might just work as a blood thinner to interfere with clotting in the blood. As when conducting any kind of health plan that uses a vitamin supplement to your diet, it’s a good idea to consult your doctor before you begin.
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Healthy, tasty and fruity smoothies!

It is nearly summer and my favorite “food/drink” on a hot day is fresh and fruity smoothies. Fruit not only tastes good, it is good for your health too. Fruit and vegetables should be an obvious part of your daily diet. Fruit contains essential vitamins and minerals, phytochemicals, antioxidants, fiber and other compounds. They protect you against diseases as cancer, heart disease, diabetes and stroke. For maximum health benefits, include a wide variety of vegetables, fruits and berries in your daily diet. I prefer to eat fruit fresh, ripe and whole or make smoothies. I make green and healthy juices from some of my vegetables. Smoothies and juices are natures own healthy fastfood.

“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” ~Elbert Hubbard

Unlike juice, fruity smoothies contain the fiber of the fruits as well as the juice. A smoothie is a whole meal. The fruits and berries in these two tasty, colorful and fruity smoothies are all super foods and ought to be included in your daily health plan.

Orange, banana and kiwi dream!

Fruity smoothie ingredients:

• 2 juicy oranges (keep the peel on)
• 2 Kiwi’s
• ½ banana
• I teaspoon honey to sweeten if you feel you need it. Your body does not need extra sugar. I prefer to use organic Stevia as that is the only natural sweetener that is good for your body.

I recommend using organic fruit and vegetables. They have a higher amount of vitamins and minerals than non-organic products. In addition they are NOT routinely sprayed with a broad selection of insecticides, anti fungals, antibiotics, pesticides and dozens of other categories of chemicals. Change to organically produced products and Mother Earth and your kids will thank you.

This is how you make your fruity smoothie,

Juice the oranges and pour into the blender. I juice oranges with the peel on because I always use organic fruits. You can also use a rasp to shave off the orange peel and the pith, and then add it to your smoothie. Both the peel and the pith contain lots of nutrients. Add the rest of the ingredients and blend until it is smooth. Some prefer to add crushed ice but it is better for your body if it’s not too cold.

Orange, blueberry and pineapple dream!

Fruity smoothie ingredients:

• Pineapple – 1 slice of a medium pineapple
• 1 large or two small oranges
• 1 handful of fresh blueberries (use frozen if you don’t have fresh).
• Some prefer it cold, then you may add a handful of crushed ice, I don’t recommend ice – see above.

How do I make this fruity smoothie?

Juice the orange as explained above. Juice the pineapple. Mix the juice with the blueberries and blend it.

Kids love fruity smoothies

Fruity smoothies are simply liquid engineering for body and mind. They are not only healthy and tasty, they are also colorful and a pleasure for the eye. Fruity smoothies are a great way to get some necessary nutrients in your kids. They will love to help you make them and they will love to drink/eat them. Smoothies are also great for your skin as it helps keep it soft, clear and elastic. And you can choose and pick and mix from a large variety of fruits, veggies and berries. Just imagine all the different fruity smoothies you can make. I bet you can make a different smoothie each and every day of the month. If you have a favorite smoothie recipe please feel free to go to my website and share it with me and my readers.

ENJOY YOUR FRUITY SMOOTHIE!

“Be Yourself and be happy, never stop dreaming!”
Kristin

If you liked this article please tell your friends, thanks a lot!
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Fact 1: The biological need for Calcium has been overstated. In contrast, excessive Calcium consumption causes osteoporosis. You can learn why this happens in a well researched, cited, and easy to understand article on the link from reference one below.

Fact 2: Bone health is not as dependent on Calcium alone as are supporting vitamins and minerals. Too much calcium intake inhibits magnesium absorption. Vitamin D is very crucial (some experts argue more so than Calcium) to bone density and health, and Americans fall grossly short of vitamin D needs.(although sadly, it’s the easiest one to obtain!) Vitamin K and boron are a few more nutrients that are important. (2)

Fact 3: If we really need cows’ milk, man could never have existed.Why? Because we have already been on this planet for millions of years. And we have only consumed milk for a maximum of 0.01 million years. This means that we did not drink a single drop of milk from other animals in more than 99% of human existence; in our entire development from ancient times to now.(1)

Fact 4: Dairy contains a high amount of calcium, but that doesn’t mean it’s bio-available in the body, in fact, research shows calcium from plant sources is absorbed much better than that of calcium in milk. The reason why is that calcium is a mineral that needs an alkaline environment in the body to be absorbed effectively. Unfortunately dairy as a food is acidic

So, we don’t need as much Calcium as we once thought, and we certainly don’t need it from other animals’ milk. We do still need it though, in concert with the other nutrients mentioned above. Here are some good sources, all Paleo approved:

Calcium in mg / 100 g

226 Hazelnuts
140 Egg yolk
132 Brazil nuts
96 Olives, green
87 Walnuts
54 Figs
44 Black berries
42 Orange
40 Raspberries
38 Kiwi
33 Mandarin
32 Human milk (included for reference only)
20 Coconut
18 Grapes
16 Apricot
16 Pineapple
14 Plum
13 Salmon
12 Mackerel
12 Mango
11 Watermelon
10 Avocado
9 Banana

Some other sources I don’t have numerical values for:

Leafy greens, notably spinach and broccoli
Sesame and flax seeds
Pecans

Remember, more is not really better. You don’t need to go eating hazelnuts like crazy to get tons of calcium. I cannot give you a numerical daily value to shoot for, but I can point out a study (Veganism, Bone Mineral Density, and Body Composition: A Study in Buddhist Nuns L.T. Ho-Pham, et. al.) that showed vegan nuns consuming less than 400 mg per day had the same bone density as non-vegetarian women who consumed over 1000mg. For reference, the National Academy of Science currently recommends 1000 mg/day for women ages 19-50 and 1200 mg/day for women 50+. Men need slightly less. Instead of shooting for a number, I advise just eating good Paleo foods and trusting that your body will take what it needs. This is but one of the many marvels of Paleo eating. It has worked just fine for me. In fact, I’d like to share a story that makes my faith in the paleo diet and lifestyle all the greater. In March of 2011 I was out riding my bike in a hilly part of town. As I was coming down a rather steep hill, a motorist at an intersecting street didn’t see me and pulled out into the road. I ended up t-boning his SUV at about 30mph. The impact dislocated my right shoulder, but after going to the ER, I was relieved to find out that no bones were broken. Not even a single hairline fracture. I wish my ligaments would have fared a little better, but at that degree of impact, something has to give. As I write this article 6 weeks after that accident, I’m happy to report that recovery is coming along quite nicely.
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Ginger root is an ancient natural way of providing health benefits which serves as a dietary supplement for those who would want to sustain premium personal health. This awesome herb must be ordered in its pure form for its maximum potential as an anti-inflammatory, antioxidant, antiviral, detoxifying, antispasmodic and circulation-stimulating home health remedy.

As a herbal supplement, ginger root has been known to be effective in helping the processes of digestion by breaking down certain proteins and preventing symptoms like gastritis or cramping. It has also been known to stimulate blood circulation, relax muscles, and contribute to the easy flow of blood throughout the body, thus helping to keep blood pressure at a lower or more normal level. Some of the other benefits even includes the overall improvement of the body function as it is used in improving the circulation which also comprises of improving the complexion issues as well.

Other studies have shown that ginger root, along with a vitamin supplement, can help to lower bad cholesterol, be used as an anti-inflammatory that might be very useful in addressing joint issues, help with nausea for pregnant women struggling with morning sickness or even cancer patients undergoing chemotherapy, ease menstrual cramps and could help the treatment of osteoporosis as well as arthritis.Natural and safer than synthetic Dramamine, ginger has a strong reputation for helping with the nausea associated with motion sickness. It has several other uses as well.

Other probable advantages of ginger root comprise of helping to reduce chronic pain, helping to relieve symptoms associated with the flu like vomiting or diarrhea and also with the cold, like congestion problems, runny nose, sore throat – ginger is a natural decongestant and even antihistamine. It has been used for hundreds of years as a means of keeping the digestive system in line and used regularly may be taken as an appetite stimulant as well.

Most people who shop for vitamins on-line use ginger root as a complement with other herbs and vitamins as a part of a total health supplement plan. Ginger can help to complement the advantages of several other components, providing the best benefit.

An aspect of Chinese cooking for hundreds of years, ginger might be used in food or in tea, or even taken in capsule form. Apart from some reports of mild heartburn when used excessively, ginger has absolutely no known harmful side effects.
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In order to have a beautiful body, you need to have good foods that are fresh, healthy, and low in cholesterol. Cholesterol levels increase the accumulation of fat, leading to weight gain and are found in so-called junk food, oily foods and other unhealthy foods.

Importance of Cholesterol

This certainly doesn’t mean that cholesterol is not good for you or that you must eliminate it completely from your diet. Good cholesterol is extremely important for the cells to remain alive, to make vitamin D, and a requirement for the making of fatty acids that help in metabolism.

A balanced diet

It is very important to maintain a balance between good cholesterol and bad cholesterol. A balanced diet containing fat, and good, healthy food, is found in natural products such as fish, chicken, vegetables, eggs and fruits.

Importance of fish

Fish is one of the most important diet foods containing vital omega-3 components that help reduce blood clots and prevent heart disease. Diabetics are also recommended to eat fish as the omega-3 components enable them to create healthy cells and as a protection against many other diseases.

Need for nuts and beans

Nuts and beans are another essential to a diet plan. They are high in fatty acids and also contain omega-3 fats. However, a balance is required as an excessive intake of these can also cause problems. Pecans, pistachios, peanuts, seeds, corns etc are essential protein components which have been proven to increase the level of good cholesterol.

Red meat

Another essential healthy food, red meat, is also extremely high in fats and consuming too much meat can lead to heart diseases. Red meat contains vitamin B12, zinc, iron and protein but eat it only once or twice a week for a healthy diet.

Dairy products

Dairy products are often maligned, with most people avoiding eating cheese or butter, believing that they make a person fat. However, these foods are very important for strong and healthy bones. Nevertheless, dairy products do contain a high level of saturated fats, so opt for low fat butter or yogurt, instead of completely eliminating them from your dietary plan.

Benefits of fruits and vegetables

Lastly, it is very important for you to enjoy fruits and vegetables. They bolster your health and beauty, and keep your body fresh by removing all kinds of dead cells.

Keeping a balanced combination of these food groups and maintaining a proper diet plan is the secret to a healthy, beautiful self.
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Do you know what it is? It is your body’s own immune system!

This “antibiotic” goes a long way to determining your overall health.

Another way of saying this is that for the vast majority of people, the internal terrain of your body (your immune system) is more important than the microorganisms you come in contact with.

This is an age old argument that begins with the court favorite, Louis Pasteur, who advocated that health was about the microbe. His contemporary, Antoine Beauchamp, proposed that disease causing microbes were only there because the biological terrain allowed for it.

Thus the debate started.

Hundreds of years later, the AMA still clings to the notion that much disease is caused by microorganisms and the optimal treatments usually are antibiotics to kill the microorganisms.

While this notion has merit in the emergency case, it is short sighted at best because no effort is made to enhance the persons immune system, which, when acting properly, would eliminate the need for antibiotics in the first place. Make sense?

Thus, it is not terrible to take a drug to kill some microorganism that has set up shop in your body. But that is only the first step! The real work begins after that to restore the competency of the immune system.

How do you do that?

Essentially, you remove the blocks that suppress the immune system so that it can work unfettered from all of the things we do as humans to mess it up.

What are those things? Here is a partial list:

* poor food choices

* late or erratic sleep times

* unintentional toxin exposure, like a workplace fume or outgassing

* intentional toxin exposure, like alchohol, smoking and drugs

* sedentary lifestyles

* attitudes and mental / emotional stress

* vitamin and mineral deficiencies

* dirty electricity / EMF pollution /Geopathic interference

* overtraining

It’s also important to guide your efforts in a positive way. So instead of thinking “I need to stop eating packaged garbage that masquerades as food,” start thinking “I am happy that am feeding my body high quality nutrients to support it’s needs.”

or… stop thinking, “I have to quit staying up late,” and start thinking, “My body will rest, repair and function at a higher level if I give it the sleep it needs.”

Do you understand this subtle shift?

These are some of the interferences that prevent our immune system from working optimally.

Ok, so now that some of the interferences are removed, what else can you do?

A couple of things:

* Optimize your levels of Vitamin D – ideally through sun exposure in the spring and summer months and with an emulsified Vitamin D supplement in the fall and winter months. You should strive to get your 25 Hydroxy D levels in your blood above 50 ug/ml (if you do not have any other significant health challenges.)

* Work on optimizing your gut because this is the seat of the immune system. Food sensitivities and infections form the basis of the most common interferences with gut function. Get tested and resolve to clear this up.

Certainly, there are more things to do. Everyone has a unique mind/body complex that will respond positively to a variety of therapies, attention and nurturance.

Remember, your immune system does far more than preventing the common cold or flu. For instance, your immune system is critical in the prevention of cancer and autoimmune diseases like MS or Rheumatoid Arthritis.

Ultimately, what you put your focus on, grows larger in your life. Commit to attending to and nurturing your immune system. You will be rewarded.

As a result of my training over the past 10 years, I am uniquely qualified to assess and assist you in restoring the competency to your immune system.
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