Soups On! And These Recipes May Help With Any Holiday Weight Gain…

Ummm, yum! These look and sound great, even if you’re not worried about weight gain. Am looking forward to trying them out in my crockpot…..always nice to have a good supply of soup on hand during these cold, winter-y days. And usually the flavors are even better after a day or two of melding. Don’t forget to use organic ingredients whenever possible!
tomato soup

3 Warming Soup Recipes to Fend Off Winter

Weight Gain

(by Lauren Venosta)  Cold weather, post-holiday hustle, sweet treats, and added stress—sounds like winter! And with all those things it’s easy to put on a few (or more) pounds. In cold weather, your body uses energy to keep the body warm, which takes energy away from digestion and metabolism. Your metabolism naturally slows down so it’s easier to gain weight during winter.

In Ayurveda, there are cooling foods and warming foods. During winter, also known as Vata season, you want to focus on warming foods to help assist your body in maintaining its internal temperature and keeping your metabolism running smoothly. These three soup recipes contain ingredients known to be warming foods like chilis, gingerturmeric, garlic, and sweet potatoes. No winter weight gain here!

Not only do these ingredients have a warming effect on the body, but these soups are also rich in fiber, which has been shown to be helpful for avoiding weight gain.

Roasted Red Pepper + Tomato Soup

This soup is a big bowl of warmth. There is nothing like a bowl of warm tomato soup in winter! The chili powder and red pepper flakes give this soup a kick of heat to get your blood flowing and keep your body warm.

Ingredients:

  • 2 pints cherry tomatoes
  • 1 yellow onion, quartered
  • 2 red bell peppers, cored and roughly chopped
  • 2 carrots, peeled and chopped into 2” pieces
  • 6 cloves garlic, peeled
  • 2 tablespoons extra virgin olive oil
  • 1 28 oz. can whole peeled tomatoes
  • 3 cups vegetable broth
  • 1 15 oz. can cannellini beans, drained and rinsed
  • 4 sprigs fresh thyme
  • 2 teaspoons Himalayan pink salt
  • 1 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion granules
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon crushed red pepper flakes

Directions:

Preheat your oven to 375 degrees. On a parchment-lined baking sheet, add the cherry tomatoes, onion quarters, red bell peppers, carrots, and garlic. Drizzle the vegetables with the olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mix everything with your hands so all the veggies are coated. Roast in the oven for 35 minutes—until the veggies are lightly browned.

Once the veggies are done, add them to a large pot, and add all the remaining ingredients. Bring the soup to a boil and then reduce heat to low and simmer for about 20 minutes.

Remove the thyme sprigs from your soup and then puree the soup using either an immersion blender or a standing blender. If you are using a standing blender, carefully ladle the soup into the blender. Do it in batches, if needed.

Once pureed, return the soup to the pot and cook for an additional 10 minutes. Taste the soup and add more salt or pepper as needed.

Serves 4

Warming Vegetable Soup

A big bowl of this soup will warm you right to your bones. Nourishing, hearty, and flavorful, it’s the perfect winter meal.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 yellow onion, diced
  • 1 teaspoon salt
  • 2 cloves garlic, minced
  • 2 parsnips, chopped into 1″ pieces
  • 4 carrots, chopped into 1″ pieces
  • 1 sweet potato, chopped into 1″ pieces
  • 1 teaspoon fresh thyme, de-stemmed and chopped
  • 1 teaspoon fresh rosemary, de-stemmed and chopped
  • 8 cups chicken bone broth (or vegetable broth)
  • 1 tablespoon raw apple cider vinegar
  • 2 bay leaves
  • 1 teaspoon dried parsley flakes
  • 1 bunch Swiss chard, de-stemmed and chopped
  • Juice of 1 lemon (or 2 tablespoons)

Directions:

Start with coconut oil in a large pot on medium heat.

Add the chopped onions and salt and cook for about 10 minutes—until onions are translucent.

Next add in the garlic, parsnips, carrots, sweet potato, thyme, and rosemary and cook until vegetables begin to brown on the sides.

Add in the broth, apple cider vinegar, bay leaves, and parsley flakes. Bring soup to boil, then reduce heat, and simmer for approximately 25–30 minutes.

At the end of cooking, add in the Swiss chard and lemon juice.

Leave pot on stove with the lid on for about 10 minutes to let the Swiss chard wilt down and the flavors marry.

Serves 6

Roasted Garlic + Cauliflower Soup

This soup is a hug in a bowl. It’s warm, toasty, and smooth. The roasted garlic brings a ton of flavor while also warming up the body.

Ingredients:

  • 1 head cauliflower, chopped into florets
  • 1 onion, chopped
  • 1 bulb garlic
  • 1 1/2 cups vegetable broth
  • 3/4 cup unsweetened almond milk
  • 4 tablespoons olive oil
  • 1 teaspoon Himalayan pink salt
  • 1 teaspoon black pepper
  • 1/4 teaspoon ground turmeric
  • Hot sauce (optional)

Directions:

Preheat oven to 375 degrees. Wash cauliflower and chop into florets. Lay cauliflower on parchment paper on a baking sheet and drizzle cauliflower with 1 tablespoon olive oil, salt, and pepper.

Cut off top of garlic bulb so cloves are exposed. Drizzle garlic bulb with 1 tablespoon olive oil, salt, and pepper. Wrap in foil and put on baking sheet with cauliflower. Roast in oven for about 25 minutes.

Meanwhile, sauté chopped onion in 2 tablespoons olive oil until caramelized.

Put all ingredients into blender and blend until creamy. Season soup to taste.

​Top soup with a dash of hot sauce and fresh ground pepper. Serve hot!

Serves 4

Source: https://chopra.com/articles/3-warming-soup-recipes-to-fend-off-winter-weight-gain

FYI, you can get many of the ingredients at a discount from iHerb.com (use code CJG192 if you are a new customer and spend more than $40 and you will get $5 off your purchase). Plus, shipping is free on orders of $20 or more, you earn loyalty rewards cash, AND you get an extra 5% off on orders over $60. 

Vitacost.com is another one of my favorite on-line places to shop. Great discount prices, ever-expanding inventory, free shipping on $49 and up, and if you are a new customer and use the link on my website you will get a $10 off coupon with your first order of $25 or more. Woo-hoo! 

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

New Recipes For A New Year, Plus Acupressure Chart And Other Free Resources!

 

In case there’s been a little too much over-indulgence during the holiday season, here’s 2 recipes (plus a link to more!) from  Ross Bridgeford, author of The Alkaline Reset Cleanse, for toning and regenerating the liver, followed by 5 free resources to help get 2019 off to a healthy start…..

 

image

But first, there are a few things you need to know about your amazing liver:

1) it is one of the most hard-working organs in your body
2) when your liver is under stress, every area of your health will suffer
3) your liver has the incredible power to heal, rebuild & regenerate

And the alkaline foods in this juice have been proven to support and nourish the liver, prevent liver damage and help the liver rebuild…rapidly!

The Ultimate Liver Regeneration Juice

Makes 2 Servings

Ingredients:

  • 1 Cucumber
  • 1/2 Bunch Kale
  • 2 Large Handfuls of Spinach (or any other leafy green)
  • 1/2 Grapefruit
  • 1/2 Inch of Ginger
  • 1 Inch of Turmeric
  • 1 Beetroot
  • 1 Carrot

Directions:

Thoroughly wash all of the ingredients (except for the grapefruit) and juice, starting with the leafy greens, then the ginger and turmeric, then the root vegetables, and finally the cucumber. This ensures that the cucumber at the end washes everything through

Put the 200 ml of water through the juicer to further wash the goodness and flavors through.

Finally, squeeze and gently stir in the grapefruit at the end.

Note: This juice makes TWO serves, so you can either halve the ingredient quantities for one – OR – and this is my recommendation, you can put the other serve into an airtight container in the fridge for later, or tomorrow.

If kept airtight, cool and in a dark place (i.e. the fridge) a juice will keep for 24-36 hours. Of course fresh is best, but this is a good way to halve your juicing time and workload!

I share how each of these ingredients can be so important in nourishing and regenerating the liver – let’s dig into a few now:

  • Spinach & Kale (the leafy greens): Like the rest of your body, your liver loves these greens! Spinach and kale are awesome, and you can swap in or out with watercress, chard, romaine, arugula etc. too. They’re loaded with chlorophyll which alkalizes and purifies the blood to help liver function. Chlorophyll also help neutralize heavy metals, toxic chemicals, and even pesticides!
  • Beetroot & Carrot: extremely high in the plant-based antioxidants: flavonoids and beta-carotene. Eating beetroot and carrots can help stimulate and improve overall liver function.
  • Grapefruit: High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.
  • Turmeric: one of the only foods that can assist the enzymes that are responsible for flushing out dietary carcinogens – protecting the liver from damage. Turmeric can also actively assist in the regeneration of damaged liver cells – it literally repairs and regenerates your liver!
  • Ginger: helps prevent the toxic effects of a wide array of substances, effectively taking the burden off the liver. In addition, ginger lowers serum cholesterol which dramatically decreases the risk of Non-Alcoholic Fatty Liver Disease.

A cleansing version:

Liver Cleansing Tonic

Makes 2 servings

Ingredients:

2 large grapefruits
4 lemons
300 ml of filtered water
2 tablespoons of cold-pressed flax oil
1 clove of fresh garlic
2 inches of fresh root ginger
A dash of cayenne pepper!

Directions:

Squeeze the juice of the grapefruit and lemon into a blender

Next, grate the garlic and the ginger, and then using a garlic press, squeeze this into the juice

Now add the water, plant-based omega oil and blend for 30 seconds (and add more ginger/garlic to taste)

Why This Recipe Works:

Garlic: contains numerous sulfur-containing compounds that are known to activate the liver enzymes responsible for expelling toxins from the body. Another lies in the presence of both allicin and selenium, two important nutrients that play an integral role in the protection of the liver from damage.

Garlic is also proven to activate cells that specifically protect us from liver cancer, and also to lower cholesterol, prevent fatty liver and so much more.

Ginger: has also shown remarkable abilities to prevent liver damage, scarring and prevent fibroids as well as fatty liver.

Grapefruit: Phytonutrients in grapefruit called limonoids prevent tumor formation by promoting the production of one of the master antioxidants: glutathione-S-transferase.

This detoxifying enzyme ignites a reaction in the liver that helps to make toxic compounds easier to remove from body, protecting the liver (and kidneys) in the process.

Lemons: while also containing the limonoids mentioned above, lemons also supports liver function by strengthening liver enzymes, regulating blood carbohydrate levels and serving as the basis for new enzyme creation.

Omega 3: strongly proven to prevent fatty liver and liver disease, omega 3 is also powerfully anti-inflammatory and helps prevent toxic buildup, thus removing a lot of stress on the liver too.

Want more alkalizing recipes from Ross? Check out this page for his favorite ones from 2018. I’m definitely going to try the 3-minute detox tea and cauliflower alfredo sauce.


 

The first free resource for today also comes from Ross Bridgeford……

Join Ross for a 60 minute LIVE webinar to Kickstart 2019 With the Health & Energy of Your Dreams this Tuesday, January 8th!

This webinar is at 12pm PST / 3pm EST / 8pm GMT and you will learn:

  • The ONLY three things you need to do to completely unlock huge new levels of energy in your body
  • How to double or triple the benefit you get from the good foods you eat (naturally, for free)
  • How to re-balance your adrenals, thyroid and pancreas – so important for autoimmune, type 2 diabetes, weight loss, cancer and more
  • How to rapidly remove inflammation from your body – you cannot have vibrant health in a state of inflammation
  • How to soothe and heal digestion – alleviating the symptoms of IBS, Crohn’s, reflux and more – and how the pH of your foods is critical
  • PLUS how to get started right away, with simple, actionable steps!

Register now for this LIVE webinar

And from Deepak Chopra…..

During this online event, Deepak will guide you and thousands of people across the globe on how to take active, yet practical steps to healing and balancing your entire being.

Held over 4 weeks, each week will focus on a key aspect of the “whole-self approach”:

  • Week 1 – Body
  • Week 2 – Mind
  • Week 3 – Emotions
  • Week 4 – Spirit

There will be weekly videos, guided meditations, audio webinars, helpful downloads, a private Facebook group, and more! It all begins on January 14th – for free.

Sign up now!

An invite from Nick Polizzi, host of Remedy: Ancient Medicine for Modern Illness and founder of The Sacred Science…..

Ancient Herbal Detox Secrets

herbs

On Tueday, Jan 8th, I am going to be joining renowned herbalist KP Khalsa for a free webinar where we’ll show you a 5-step Herbal Detox Method that you can try right now. This scientifically-proven technique has been used for thousands of years because it’s simple, super effective and extremely safe.

KP Khalsa is one of the prominent experts featured in the Remedy docu-series and for good reason. He has been working with herbs for over 40 years and is widely respected as one of the leading natural medicine doctors in North America.

Our goal behind this LIVE Herbal Detox Webinar is to give you a full body and mind reboot that will leave you feeling beautiful inside and out, turbo-energized and filled with inspiration. There will be a replay available, if you can’t make the live event.

Click here for full details and to register now

From The Shift Network, the 2019 Winter of Wellness event….

What are your most pressing health concerns?

Are you trying to figure out what to eat or not eat for YOUR body, biology, and digestive system? Looking for the best ways to work with unprocessed trauma?

Want to ignite your creative expression, deepen romantic intimacy, or clear environmental toxins from your body?

Are you seeking alternatives to traditional western medicine… such as EFT, botanical, or energy medicine?

And what about your brain health? Looking for the best ways to increase your mental clarity and focus?

It can be difficult to know where to turn to for trusted resources – practitioners who are experts in their fields and can support you in achieving your wellness goals and addressing your unique needs.

Winter of Wellness is an unparalleled health, healing, and wellness series offering leading-edge solutions to your personal health objectives – with esteemed teachers, doctors, and practitioners sharing their proven methods that address the WHOLE you. During this life-enhancing event, you’ll discover secrets for becoming the best version of yourself – physically, mentally, emotionally, and spiritually.

Learn more and sign-up here

And finally, here’s a link to a free download from acupressure guru Michael Reed Gach, PhD that shows points for balancing digestion and curbing the desire to overeat. If you want to know more about acupressure points, the 12 meridians, self-healing practices, the 5-Elements and Qigong, get on his mailing list for more details….

http://acupressure.ontraport.com/c/s/UHN/vNJZ7/6/LA/oGz/6fLQNu/Hfov7WBxa/P/P

Once you click on this link above, you can save it to your computer for future reference. Hold any of these balancing digestive points throughout the day to reduce your desire to overeat and at the same time strengthen your gastrointestinal system.

Gach is also offering a free webinar on Jan 10th at 8 pm ET/5 pm PT on Acupressure Meridian Points. You can sign up here

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. 

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

The Best New Year’s “Resolution” Of All? Plus A Free 31-Day Healthy Eye Challenge

 

At a time of year when many people are starting to make resolutions about exercising more and eating healthier (both good things to be mindful of!), there’s something else that could likely be a more direct and lasting way to bring about a healthier, happier you….

 

Image may contain: text

Growing up in a society that is so focused on outer appearances often makes it very difficult to really accept and love ourselves just as we are, especially for females, who are repeatedly bombarded with images of how they “should” look from TV, magazines and elsewhere. It’s said that being able to love yourself is the key to how everything else in your life unfolds and is necessary for being able to truly love others.  So why not forget about making a lot of “surface-oriented” resolutions and just promise yourself and your body that you will focus on loving who you are and your body as it is and see what happens? You’ve got nothing to lose and everything to gain!

p. s. If you DO make a list of resolutions, then you might find this blog post that lists 22 ways to stick to them helpful:

https://www.foodmatters.com/article/22-ways-to-stick-to-your-new-years-resolutions

Related Self-help Health posts that focus on how our thoughts and feelings affect our overall health and well-being:

Gratitude & the DNA Connection

Get Healthier With Gratitude

Emotions & the DNA/Reality Connection

Kind Words = Better Health

And here’s an invite from energy medicine guru Donna Eden for a free event I signed up for that some of you may be interested in as well…..

Join the 2019 31-Day Healthy Eye Challenge!

We’re inviting you to join us January 1-31 for the Healthy Eye Challenge, a five-minute daily routine to help improve your eyesight and bring fresh vitality to your peepers!

This is a FUN “challenge” for you for one entire month — specifically dedicated to activating, inspiring, and enlivening each person in our community and beyond.
Tune in to our EEM Programs Facebook page OR our YouTube channel through the month of January to view the videos!

This is a free program with videos created by Donna & David, our staff, students, teachers, faculty, and family members for YOU! Make this commitment to yourself and join us every day and experience better eye health!!!

Salud and Happy New Year!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

 

 

Fascinating Info About Yoga And Stress, Plus Free Yoga Routines

 

I always feel better after doing some yoga, although, unfortunately, I don’t practice very often and I’m not really good at it (hmmm, maybe the two are related :-)). Fascinating to learn in this article about one of the mechanisms behind why yoga is good for us, and from now on I will definitely try to at least fit some forward and backward bends/poses in on a more regular basis. 

 

What does bending your body into yoga poses do to your brain chemistry and nerve connections?

The Science Behind Yoga and Stress

What does bending your body into yoga poses do to your brain chemistry and nerve connections?

There are two functional parts of the brain that play a key role in stress. These serve the functions of emotion and cognitive function. So I am calling them the ’emotional’ brain (amygdala and its connections and medial forebrain structures including the medial prefrontal cortex) and the ‘logical’ brain (the dorsolateral prefrontal cortex, other parts of the prefrontal cortex, parts of the cingulate cortex and parts of the hippocampus).

The emotional brain is able to initiate a ‘stress response’ via the sympathetic nervous system which culminates in adrenaline and cortisol racing through our circulation.The logical brain is always trying to ‘turn-off’ this stress response and it is also trying to restrain the emotional brain. The stronger our logical brain, the better it becomes at doing these two things. When the stress response is ‘turned off’, our parasympathetic nervous system signal is ‘turned on’. This signal ‘relaxes’ the body. So a strong logical brain goes hand in hand with relaxation.

The stress response and ‘relaxing’ signals travel through the body along a particular route and parts of this route have little ‘switches’ which we can physically manipulate to turn the signals on or off. The neck is an example of where such switches are located (by the carotid arteries).

Everytime we are holding a posture our logical brain is being activated“Every time we are holding a posture our logical brain is being activated”

Training the stress circuit

Yoga is training this entire stress circuit at two levels. First, every time we are ‘holding’ a posture, staying very still to concentrate or trying to balance, our logical brain is being activated. When we are bending forwards, our ‘relaxation’ signal is being turned on through the ‘switches’ in the neck. So bending forwards and concentrating at the same time is triggering both the logical brain and the relaxation signal at the same time.

Bending backwards triggers the stress response signal through the switches in our neck. Contracting a muscle also triggers the stress response signal. So, when we bend backwards and contract our muscles while still having to stay still and concentrate on balancing, our logical brain is given an extra challenge. It has to overcome the stress response signal being triggered in these two ways before we can be still and concentrate during a posture. This ‘extra’ resistance the logical brain is having to work against, ‘trains’ it like a muscle.

New circuitry that enables you to find it easier to control your thoughts is formed“New circuitry that enables you to find it easier to control your thoughts is formed”

Rewiring the nerve connections

At the end of a series of yoga postures, the logical brain has had a ‘workout’. It is buzzing with activity. You feel mentally calm as it is keeping your emotional brain quiet. Training the logical brain in this way for a long time can result in a rewiring of the nerve connections within the logical brain. New circuitry that enables you to find it easier to control your thoughts is formed. You may find it easier to channel your thoughts in the direction you want and not ‘dwell’ on negative thoughts or experiences. This is partly why yoga seems to have a positive effect on depression and anxiety, where sufferers have a tendency to dwell on negative life events. Stronger connections within the logical brain keeps the lid down on the emotional brain and the stress response. This is why yoga can be so effective at battling stress.

The key thing to do is to attempt yoga postures which are structured in a well-formulated sequence where each posture involves a long hold. Then your yoga and stress will begin to be balanced.

By: Dr M Storoni, MD PhD 

Source: https://upliftconnect.com/yoga-and-stress/

And speaking of yoga and stress, this seems like a great free resource. It’s a post by Nutritious Life that features 5 yoga routines that build strength and reduce stress. There’s a 30 minute routine, but also there are four 10 minute routines that focus on specific areas of the body. Something for everyone, even if you don’t have much time to spend! 🙂

https://nutritiouslife.com/sweat-often/5-yoga-routines-build-strength-reduce-stress-30-minutes-or-less/

Related Self-help Health posts:

9 Yoga Poses + 10 Minutes = Better Sleep

Boost Your Brain Power With This Superbrain Yoga Exercise

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

A Delightful Way To Fight Chronic Inflammation?

 

This could well become a new favorite for the winter and holiday season and beyond. Sounds yummy AND healthy, ….a combination that’s hard to beat! And be sure you use Ceylon cinnamon in the recipe and for your future cooking needs. I’ve read several articles about how “regular” cinnamon is not only of inferior quality and taste, but also could cause health problems when eaten in certain amounts. Yes, the Ceylon variety is more expensive, but you and your body deserve it! I’ve been using it for several years now and am glad I made the switch.

Get Your Hot Chocolate Fix and Smash Chronic Inflammation at the Same Time

The Ingredients

The superpowers of the ingredients of this creamy and delicious hot chocolate are what make this drink so incredibly nutritious and delicious.

Dark Chocolate

Who doesn’t love dark chocolate? Research shows that dark chocolate can decrease stress and inflammation while boosting immunity and improving your mood and memory.

Dark chocolate is good for your skin

Want protection from damaging ultraviolet rays? Science says, eat more dark chocolate. Cacao beans contain eight times the number of antioxidants found in strawberries. These antioxidants protect skin and combat free radicals that contribute to signs of aging.

Raw cacao is loaded with healthy fats 
The fats that raw cacao contains also support well-being. They include oleic acid, a monounsaturated fat that is also found in olive and coconut oils. They also include saturated fats, which the body needs to function properly.

Dark chocolate is good for your heart

Minerals in cacao also contribute to the health of the cardiovascular system. One study, published by Science Daily found that eating 6.7 grams of chocolate per day had a protective effect on heart health.

Dark chocolate improves your mood

Cacao also contains phenylethylamine (PEA), which affects brain chemistry in a similar fashion to falling in love. Cacao has been linked to increasing the availability of neurotransmitters such as serotonin, which can elevate your mood and even lessen depression

Turmeric

This superstar spice is gaining quite a following in the alternative health community and beyond. Researchers from all over the world have studied this ancient Indian spice for it’s powerful, seemingly endless list of beneficial properties. In fact, turmeric has been featured in more than 5,600 studies to date, with new findings coming out regularly.

Turmeric is a super inflammation buster

Among its many benefits, turmeric is best known for its ability to treat chronic inflammation, something we all deal with from time to time. The active compound it contains — curcumin — has powerful anti-inflammatory properties similar to over-the-counter medications. Wow!

Scientists are finding an astonishing array of antioxidant, anticancer, antiviral, antibiotic, anti-fungal and antibacterial properties. As an immune system booster, turmeric is five to eight times stronger than vitamin C and E.

Turmeric contains powerful antioxidants

Studies show that curcumin, the principal curcuminoid of turmeric, inserts itself into cell membranes where it does a little housecleaning and reorganizing, adding vibrancy to the cell itself. Suddenly a disorganized cell becomes organized, allowing information to flow through it so it can function more effectively. The result of this action increases the cell’s resistance to infection, malignancy and more!

Coconut Oil

Coconut oil has certainly earned its superfood designation. What the people of the tropics have known for so very long is finally becoming evident to the masses. Loaded with therapeutic properties, this is one saturated fat you want to include in your diet.

Coconut oil reduces inflammation

Research shows that the antioxidants in coconut oil can reduce inflammation and effectively treat arthritis more effectively than leading medications.

Coconut oil is great for energy

According to research, 50% of fats found in coconut oil are MCTs such as lauric acid that is easily absorbed by the intestine and can be used by the body to make energy.

Coconut oil can protect you from harmful bacteria and pathogens

Coconut oil contains two anti-viral properties, lauric acid, and caprylic acid. Both of these compounds are known for their ability to fight candida overgrowth and bacterial infections. Coconut oil has been found to prevent a number of viruses and pathogens including influenza, herpes, helicobacter pylori, and dangerous protozoa such as giardia lamblia.

Coconut oil boosts metabolism

Coconut oil contains medium chain fats that have a thermogenic effect which allows them to increase fat burning when compared to the same calories found in other fats. One study  found that eating just 1 to 2 tablespoons of medium chain fats per day increased energy expenditure by 5% or 120 calories per day. Additional research confirms that when humans replace the fats they are consuming with medium chain fats they burn more calories.

Ceylon cinnamon the bonus spice

This hot chocolate drink contains Ceylon cinnamon, a delicious and health-promoting spice. Ceylon cinnamon is loaded with phenolic compounds, flavonoids, and antioxidants. This is what makes this spice one of the most beneficial spices on earth, with powerful antioxidant, anti-diabetic, anti-microbial, anti-inflammatory, and immune-boosting powers.

The Recipe

Here is the best dark chocolate recipe on the planet, hand’s down. Your whole family will be asking for seconds. Finally, a hot chocolate you can feel good about drinking.

Ingredients:

  • 16 ounces unsweetened vanilla coconut milk
  • 1 Tbsp. + 1 tsp. cocoa powder
  • 3/4 tsp. ground turmeric
  • 1/4 tsp. ground ginger
  • 1 tsp. Ceylon cinnamon
  • Pinch of black pepper & ground nutmeg
  • 2 tsp. local raw honey
  • 2-3 tsp. coconut oil

How to make it:

  1. Warm the coconut milk until it is just lightly simmering.
  2. Add cocoa, turmeric, ginger, cinnamon, pepper, honey, and coconut oil.
  3. Use an immersion blender to combine
  4. Top with organic heavy whipping cream (or whipped coconut cream) and sprinkle with more cinnamon and grated dark chocolate.

Enjoy this amazingly delicious and healthy treat!

Related Self-help Health posts:
FYI, you can get most of the ingredients for this recipe at a discount at iHerb.com (use code CJG192 if you are a new customer and spend more than $40 and you will get $5 off your purchase). Plus, there’s no sales tax, shipping is free on orders of $20 or more, you earn loyalty rewards cash, AND you get an extra 5% off on orders over $60. 
Vitacost.com is another one of my favorite on-line places to shop. Great discount prices, ever-expanding inventory, free shipping on $49 and up, and if you are a new customer and use the link on my website you will get a $10 off coupon with your first order of $25 or more. Woo-hoo! 

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Inclined Bed Therapy = Help With Diabetes, Sleep Apnea, Alzheimer’s, Varicose Veins, Respiration, Migraines, And MORE!!

 

Here’s something I heard about a number of months ago and was curious to try. I started by adding 2″ to the feet at the head of my bed and then went up to 3″ after awhile, with the plan being to get to at least 4″ inches. I think it did help with things, but found that the higher the bed got, the harder it was to actually get IN bed, since the bed was already fairly high. Plus, when I added more inches, there was actually the tendency for my body to slide down toward the foot of the bed, which felt weird. But then I don’t weigh that much, so that might not be an issue for other people. Anyway, I reverted back to the 2″ and think that even that little bit helps, so you may want to give this a try…..

 

Story at-a-glance

  • Raising the head of your bed 6 inches so that your you’re sleeping on a 5-degree incline may improve your blood circulation, metabolism, respiratory, neurological and immune function
  • Inclined bed therapy may also ease symptoms associated with Alzheimer’s, diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea, acid reflux, edema, varicose veins and more
  • In plants, the interplay between gravity and varying density of fluids is what causes the sap to circulate up and down in a perpetual loop. The same mechanism appears to apply to human biology as well, which is the basis for inclined bed therapy
  • Sleeping on an incline affects intracranial pressure. Research by a medical anthropologist showed people with migraines were able to eliminate their migraines within a short period of time by sleeping with their heads raised
  • Archeological evidence suggests some Egyptians slept on inclined beds, and the head on these beds was 6 inches higher than the foot end

By Dr. Mercola

Oftentimes the simplest strategies pay great dividends. Getting sensible sun exposure and grounding to the Earth are two examples. Sleeping on an incline is another. While few have heard of it, and sleeping on a horizontal surface is a well-established norm, raising the head of your bed 6 to 8 inches so that your you’re sleeping on a 5-degree incline may have a number of benefits, including:

  • Improving blood circulation
  • Boosting metabolism
  • Improving glymphatic drainage from the brain
  • Improving immune system function
  • Improving respiratory function
  • Easing symptoms associated with Alzheimer’s, diabetes, glaucoma, migrainesmultiple sclerosissleep apnea, acid reflux, edema, varicose veins and more

The History of Inclined Bed Therapy

Inclined bed therapy was developed two decades ago by Andrew K. Fletcher, a British mechanical engineer said to have “an avid interest in how things work.” He stumbled upon the theory by studying the circulatory system of plants. In trees, gravity pulls the denser sap from the top of the tree downward, which then forces the more diluted sap at the bottom to rise upward.

In other words, the interplay between gravity and the varying density of fluids is what causes the sap, which delivers nutrients within the tree, to circulate up and down in a perpetual loop.

He wondered if the same mechanism applied to the human body, and experimentation and further research convinced him that it does. In the video above, Fletcher performs a simple kitchen demonstration to show how circulation is caused by density changes in fluids. In private correspondence with Nexus Magazine writer Jenny Hawke, Fletcher explained:

“[C]irculation began long before the heart developed, and this primary circulation continues to assist the heart, providing we take the direction of gravity into account. It works on the principle that blood entering the capillary vessels in the lungs provides the water and carbon dioxide that we evaporate with each breath.

The blood therefore must become denser exiting the lungs, then passes through the heart and is injected back into the main artery, effectively adding denser blood to create a pulsatile flow predominantly down towards the kidneys… [T]he blood entering the venous return from the kidneys is always less dense than the arterial blood flowing to the kidneys. This was a Eureka moment of such magnitude it went off the scale for me and instantly gave birth to Inclined Bed Therapy.”

Proper Incline Position

Similar experimentation was used to determine the ideal incline, which he concluded was about 6 inches, or 5 degrees. In one experiment, varicose veins disappeared after four weeks of sleeping on a 6-inch incline, which he took as a sign that “a positive change in circulation” had been achieved. Interestingly, archeological evidence suggests some Egyptians slept on inclined beds, and a Boston Museum curator confirmed that the incline on one of these historical beds was in fact 6 inches.

Now, it’s important to note that sleeping on an incline is not the same as sleeping on an adjustable bed that allows you to raise the head while the lower portion remains horizontal. Fletcher stresses the importance of lying straight, but on an incline. You’re not looking to sleep in a sitting position where only your torso is lifted.

The alignment of your body is important, as you want your blood to circulate freely throughout your whole body and avoid stress on your hip joint. On his website, InclinedBedTherapy.com, Fletcher lists a number of methods for creating an inclined bed. For example, you can build your own wooden bed frame, or use leg risers or full-length foam wedges.

Inclined Bed Therapy for Diabetes

As you can see by the list above, people who have tried inclined bed therapy have reported improvements in a wide array of health problems. When you consider the importance of blood circulation for the healing and regeneration of your body, this isn’t entirely surprising. In her Nexus Magazine article, Hawke recounts a number of different tests and anecdotal evidence supporting the use of inclined bed therapy for conditions as varied as skin disorders and spinal cord injuries.

In a Micronesian study, inclined bed therapy was evaluated to see if it might benefit people with diabetes. In conclusion, the researchers stated that:

“[S]leeping on an inclined bed seems to help efficacy in reducing blood sugar levels with those who were dedicated in controlling their blood sugar levels. Inclined bed therapy may not be effective alone … [T]o be successful … it is recommended that diabetic individuals need to incorporate sleeping on inclined beds with medication, taking some alternative remedies and changing lifestyles by eating a proper diet and doing enough exercise …

Interestingly, all participants listed other problems including: back pain, edema, difficulty sleeping, frequent night urination, snoring, morning light-headedness and pain in joints. All participants claimed to have noticed improvement in all these problems.”

Acid Reflux? Consider Raising the Head of Your Bed

Acid reflux is another extremely common health problem that may be improved through inclined bed therapy. Another term used for this condition is gastroesophageal reflux disease or GERD. Two of the most common causes of acid reflux are having insufficient amounts of stomach acid and/or having a hiatal hernia — a condition in which a portion of your stomach passes through an opening in your diaphragm, which can cause complications in your esophagus.

It can also lead to GERD, a condition in which acid is coming out of your stomach, where it’s supposed to be. There’s a valve between your stomach and your small intestine called the pyloric valve. When the acid in your stomach refluxes over that valve, it causes symptoms that are very similar to that of acid reflux, heartburn being one of the primary ones. Heartburn is a burning sensation that radiates up from your stomach to your chest and throat.

It occurs when food and stomach juices reflux up into your esophagus, which is the tube that leads from your throat to your stomach. It’s typically most bothersome at night, and tends to occur in connection with certain activities, such as eating a heavy meal, bending over or lifting a heavy object, and lying down, especially when laying on your back. While inclined bed therapy will not cure acid reflux, it may reduce the pain associated with lying down.

Success Stories

Among the success stories included in Hawke’s article is a man who, due to a spinal cord injury, had lost all control over his legs. After incorporating inclined bed therapy with his other treatments, he was eventually able to walk between parallel bars. Other success stories include a young girl with cerebral palsy was also able to stand up for the first time after she’d used inclined bed therapy for eight months, and Terri, a woman with multiple sclerosis, who eventually improved to the point that she no longer needed drug therapy.

Hawke writes, “In a 2015 radio interview, Terri reported that her neurologist had recently told her she would have no need for any further appointments as she was better. He had never seen anyone in this situation get better.” Interestingly, inclined bed therapy has even benefited people with psoriasis and psoriatic arthritis. In the case of the latter, the woman reported “instant relief” after the first night.

According to Fletcher, results seem to suggest sleeping on an incline helps boost both metabolism and immune function, which could help explain some of these success stories. Sleeping on an incline also affects intracranial pressure. This was the conclusion of research done by medical anthropologist Sydney Singer. Hawke writes:

“His research is based on a 10- to 30-degree elevation of the head, not the whole body, and some impressive results were found regarding the effects of inclined sleeping on intracranial pressure, in particular research into sleep positions as a possible cause of migraines.

‘To our amazement, we found that the majority of the migraineurs in our study experienced relief by this simple sleep position change! Many had no new migraines, after being migraine sufferers for 30 or more years! The results were very fast, within a few days. And there were very interesting side effects, too. Our volunteers woke up more alert. Morning sinus congestion was significantly reduced in most people. Some reported that they no longer had certain allergies.’”

Potential Brain Benefits

According to Singer, sleeping on an incline may also benefit other brain conditions, including ADHD and Alzheimer’s. Indeed, while not mentioned, it’s possible by altering the intracranial pressure you allow for improved glymphatic drainage. It was long believed that the brain was unable to clean itself out, as the lymphatic system does not include the brain.

More recent research has proven this to be incorrect, showing the brain actually has its own lymphatic system that gets into your brain by piggybacking on blood vessels. Amyloid-beta deposits and other toxins are cleaned out of your brain nightly during deep sleep. This waste-removal system is now known as the glymphatic system.

By pumping cerebral spinal fluid through your brain’s tissues, your glymphatic system flushes waste from your brain back into your circulatory system and onto your liver for elimination. Just about anything that hampers the efficient function of your glymphatic system will promote Alzheimer’s, by allowing waste to accumulate in your brain, and it stands to reason that improving this brain detoxification would help prevent Alzheimer’s and other neurological dysfunction as well.

Are You Ready to Try Sleeping on an Incline?

In addition to sleeping on my back with a pillow to support my neck (opposed to my entire head), as recommended by chiropractor and exercise physiologist Dr. Peter Martone, I also changed my bedframe to one that allowed me to elevate the head of my bed to achieve a 5-degree incline. While I have no health problems that would call for this, I find it helps improve my sleep.

When you first start out, you may want to ease into it by raising the head of your bed just 3 inches. Once you’re used to that, raise it to the recommended 6 inches. Going up to 8 inches, which is the maximum recommended elevation, can be tricky, as you’ll start sliding quite a bit. Also, be aware that in some cases you may experience muscle soreness and/or a stiff neck for the first week or two until your body has adjusted to the new position.

Fletcher also recommends drinking more water than usual, as the elevation will decrease fluid retention and enhance urination. This also means your body’s waste removal will be enhanced, so more water is needed to help flush out toxins. Overall, I believe inclined bed therapy can be of all-around benefit for your health and is well worth a try.

 

Source: https://articles.mercola.com/sites/articles/archive/2018/02/15/inclined-bed-therapy

More info: http://inclinedbedtherapy.com

https://blog.bulletproof.com/inclined-bed-therapy-sleep/

There are a number of sources for risers…. Amazon Home Solutions, Wal-mart, Bed, Bath & Beyond, etc. The cheapest I found were the CreativeWare™ brand I found on-line at Wal-mart. Be sure you get a style that works with whatever kind of feet your bed has, and I got clear risers, which are less noticeable, if they happen to be showing under the bedskirt.

 

Salud & sweet dreams!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Eating Mindfully This Thanksgiving And Free Superhuman Brain Masterclass

 

Here’s a short little article from brain expert Mark Waldman at NeuroWisdom.com. With Thanksgiving and the rest of the holiday eating season upon us, his tips for eating mindfully may mean the difference between experiencing over-indulgence/adding a few extra pounds and going through the holidays and coming out healthier….

 

Mindful Eating Changes Your Brain!

Mark Waldman here. As we enter the holiday season, our brain will be enticed by the promise of dopamine-generated pleasure, all designed to make us “eat more now, suffer later!”  But there’s a simple mindfulness-based trick you can use to turn off the addiction centers in your brain: savor tiny bites of everything you crave.

Let me explain how it works and how our neuroscience research illuminated this dietary trick.

Several years ago Andy Newberg and I did the first brain scan study to show how eating food slowly and mindfully would affect the brain. In our preliminary experiment, two experienced mindful eaters (who learned mindful eating from different experiential teaching environments) were first told to eat 4 ounces of trail mix while listening to a lecture on tombstones. Why tombstones? We were looking for a mildly stimulating lecture, where the participant could easily choose to tune in or tune out to the speaker. After 3 minutes of listening and eating, a neurological tracer was injected through an IV tube, and the participants continued to “mindlessly” eat for another four minutes. Then they were SPECT scanned.

On the following day, the lecture was played again. But this time, the participants were instructed to eat mindfully, paying close attention to the textures, shapes, and flavors of trail mix, along with other dimensions that are commonly found in various mindfulness-based meditation programs. The same injection procedure was followed, and the participants were scanned again.

Here’s what we discovered. Eating slowly and savoring each bite for 20 seconds satiates the reward centers in your brain and it also stimulates a circuit involving the prefrontal lobes, thalamus, and caudate. This gives you more conscious control over what you choose to eat!  Mindful eating clearly has a different neurological effect than eating the way we normally do (indeed, most of the time we’re eating our memories and not really experiencing what is in our mouth!).

And because super-slow savoring of tiny bites of food stimulates the satiation and fullness centers in both your gut and brain, you end up eating less and enjoying it more. We also found evidence to suggest that mindful eating may help regulate glucose metabolism in the brain, so you won’t crave sweets as much.[i] As you become more conscious of food, you can begin to feel the after-effects of what you eat.

Mindless eating is normal: you simply aren’t paying attention to how your food tastes. But to have that level of awareness, you literally have to hold a morsel of food in your mouth for 20 seconds – that’s how long it takes your brain to register the nutrients you are taking in.

There’s another benefit for eating mindfully. Studies show that it can reduce anxiety, worry, depression, and irritability- the exact same feelings that cause many people to mindlessly overeat. And here’s the biggest discovery that the newest research shows: mindful eating can stop you from binging!  So slow down and tune in to every bite you take, for you might literally eat your way to enlightenment!

NeuroTip:
Spend 30 seconds looking at your plate of food before you take a single bite. Choose one item on your plate to meditate on. Gaze at it, smell it, rub a small piece across your lips and savor the sensations. Then hold it on your tongue for 30 seconds to discover many flavors you never noticed before. Then mindfully swallow. I’ll bet you’ll feel more satisfied and more full!

PS: TRY MINDFUL SWALLOWING. Before you take any pill or supplement, hold the pill in your hand and visualize the benefits you’ll receive. Then swallow mindfully and visualize your body and mind becoming healthier and healthier. Hundreds of studies have shown that this will make any pill you take more effective!  That’s the power of optimism and belief…but you must apply it consciously, mindfully, and then savor the benefits you expect!

 

And speaking of changing your brain, check out this upcoming free series and the e-books being given away……

Brain diseases and disorders start 15-40 years before they’re diagnosed. This series will teach you the best ways to prevent these disorders by upgrading your brain to SUPERhuman. Plus, you’ll gain increased energy, mental clarity and heal rapidly by leveraging existing technology, nutrition and advanced solutions for next-level brain performance.

When you join this FREE MASTERCLASS series you’ll learn the Superhuman Brain proprietary methodology, a world-class education with simple checklists, step-by-step solutions and little-known protocols that invite healing, brain upgrades and next-level performance.

  • Excel with enhanced brain function
  • Find natural solutions to help heal brain diseases
  • Eliminate brain fog and ADHD
  • Protect / reverse effects of an aging brain
  • Rapidly recover from concussion, brain injury and trauma
  • Prevent and reverse depression and anxiety
  • Identify foods that DESTROY your brain (and fix it instead!)
  • Use technology, nootropics and lifestyle strategies to achieve
  • And more!

You can sign up for the series and access the free e-books at the following links:

How To Avoid & Heal Toxic Brain free e-book

Upgrade Your Brain free e-book

Related Self-help Health posts:

Over-indulged On Thanksgiving? Try This Yoga Routine & Ginger Tea

Make Every Day Thanksgiving Day!

Let’s Make This A Less “Trashy” Holiday Season

Grain-free, Dairy-free Pumpkin Pie Recipe

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.