Easy Brain Exercises + The Energy Medicine Summit + Energy Bites

 

Here’s some easy and fun suggestions for keeping your brain sharp from a newsletter by Dr Ryan at Upgraded Parents ….

Just as physical exercise makes us fitter and stronger, simple brain exercises can revitalize our brain function. These are called NEUROBICS, and use all five senses…sight, smell, touch, taste, and hearing. Using all of your senses strengthens our brain capacity by forming new connections. They’re not only fun, they’re simple to incorporate into your daily life regularly.
Your mind will stay nimble. You’ll be better able to remember new names and grasp new concepts, and you’ll find it’s easier to keep up with your workload.
Alright… who’s ready to break a brain sweat!?
1. Use your EYES
Turn objects upside down so your brain sees them differently. When you look at things right-side up, your left “verbal” brain quickly labels it and diverts your attention elsewhere. When they’re upside down, your right brain networks kick in, trying to interpret the shapes, colors, and relationships of a puzzling picture.
+Brain exercise: Turn pictures of your family, your desk clock, or an illustrated calendar upside down.
2. Use your EARS
Read a book aloud… slowly. You’ll use very different brain circuits than when you read silently to yourself.
+Brain exercise: Read aloud with your partner or a friend, alternating roles of reader and listener.
3. Use Your HANDS
Using the opposite side of your brain (as in this exercise) can result in a quick and significant expansion in the tactile parts of the brain cortex.
+Brain exercise: Use your non-dominant hand to brush your teeth, open the fridge, eat, and/or wash dishes. (I love this one! I do this regularly because it’s soooo easy to incorporate into my day.)
4. MEAL TIME brain fun
Eat in silence, and pay attention to the taste of each bite.Try eating (and/or cooking) a new food. Or, try this…
+Brain exercise: Switch seats at the dinner table. The brain benefits from new experiences. Changing seats upgrades who you relate to, your view of the room, and even how you reach for salt and pepper. (My family and I do this one quite a bit, too.)
5. Connect with your NOSE 
There’s a direct link between your nose receptors and the emotional center of your brain. So, new odors may bring on unexpected feelings and associations. By linking a new odor like vanilla, citrus, peppermint, or whatever to an activity, you’ll alert new neural pathways.
+Brain exercise: Wake up to new new scents: Keep an essential oil of your favorite scent near your bed for a week. Open it and smell when you first wake up, and then again as you get dressed.
You see? Who says fitness and exercise has to be hard to make huge brain gains!?
These are 5 easy options to immediately incorporate into your busy life:)
Source: Newsletter by Dr. Ryan
CEO: Upgraded Parents | Total Health Spine & Nutrition
Co-Creator & Host: Superhuman Brain Masterclass

This upcoming free summit has some great presenters on board….
During this groundbreaking 5-day event, you’ll discover:
  • Ways that spiritual practice can create a haven amidst chaos and adversity — an internal place to find stillness before responding to challenging situations
  • The role that energy plays in the connection between mind and body… and why it’s the essential key to healing and living in balance
  • How to improve your vision with Chinese Reflexology
  • Qigong — an ancient healing tool for modern times
  • Leading-edge research about how your mind can shape your destiny
  • Meaningful grounding practices to address your physical, mental, and emotional needs
  • An understanding about how your thoughts hold the power to immediately impact your physical body
  • That coherence between the heart and brain can move you out of trauma
  • Methods for diagnosing excessive or deficient energy in the chakras
  • Scientific research showing how you can create a long-lasting state of bliss, passion, energy, and health
  • Profound practices based on Native American medicine and chakra clearing to remove ego, blockages, traumas, and burdens
  • And many more modalities, all for your own healing. 
You can find out more and sign up here.

And here’s a recipe for energy bites to co-ordinate with the Energy Medicine Summit. 🙂 If you’re looking for healthy sweet treats, you may want to give these from GardenofLife.com a try….
Chocolate Almond Energy Bites

Chocolate almond Energy bites

Serves: 25-30

Use Organic:

  • 2 cups Medjool dates pitted
  • 1 cup creamy almond butter
  • 1 cup roasted almonds roughly chopped
  • 1 ½ teaspoons vanilla extract
  • ¼ teaspoon salt

For Chocolate:

  • 2 cups vegan chocolate chips
  • 1 Tablespoon cacao butter
  • 1 Tablespoon Garden of Life Coconut Oil

Directions:

  1. Soak dates in hot water for about 20-30 minutes.
  2. Remove dates from water and place in a high speed blender with almond butter, vanilla and salt and blend to a paste.
  3. Spread paste into a parchment-lined brownie pan and freeze for an hour.
  4. Cut paste into squares and place back in freezer while you melt the chocolate.
  5. Using a double broiler, melt chocolate with the cacao butter and coconut oil.
  6. Dip each piece of date/almond bite into chocolate and then place on a parchment lined cookie sheet.
  7. Store bites in freezer until ready to serve.

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 healthcare 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.

The Music/Alzheimer’s Connection & More

 

I’ve featured a number of posts about the benefits of various forms of music, including a track that’s been proven to reduce anxiety and stress by up to 65%. And I’ve seen reports and videos of how reintroducing music into the lives of Alzheimer’s patients, especially if it has some connection with an earlier part of the person’s life, has brought about some amazing transformations. This article from a Brain Health Breakthroughs newsletter by Lee Euler says the same thing, plus brings out a couple of other very interesting points about the effect music can have on the foods we choose to eat, how competitive we are at playing games and more…..

 

UCLA study: Reverse memory loss associated with Alzheimer’s through diet and lifestyle changes!

This Simple Therapy Might Slow Alzheimer’s

(by Lee Euler) Researchers at the University of Utah think they may have found a way that might – just might – slow the progress of Alzheimer’s disease – no drugs, foods or supplements required.

The non-invasive technique they’re studying stimulates parts of the brain that Alzheimer’s doesn’t touch. And the Utah scientists think that it could be useful for supporting brain areas linked to memory and mood that can still be revived.

The therapy they’re analyzing? Music. From what they’ve learned so far, it also helps people with Alzheimer’s feel more grounded and connected to reality. Here’s how to put it to work for yourself or someone you love. . .

Using Music to Physically Change the Brain

You may have heard that many long-term care facilities play music to their Alzheimer’s patients, and find it has a soothing effect. In many cases, music helps family members and staff communicate with patients whose memories are very nearly gone.

In the Utah study, researchers used brain imaging to show that, when Alzheimer’s patients listen to familiar music, it activates parts of the brain called the executive network and the salience network as well as the cerebellar and cortico-cerebellar network. At the same time, these brain regions displayed what the scientists call “higher functional connectivity.”

In other words, after weeks of listening to music, many of the neurons in the brains of Alzheimer’s victims formed stronger networks capable of exchanging nerve impulses.1

“This is objective evidence from brain imaging that shows personally meaningful music is an alternative route for communicating with patients who have Alzheimer’s disease,” says researcher Normal Foster who directs the Center for Alzheimer’s care at the University of Utah.

“Language and visual memory pathways are damaged early as the disease progresses, but personalized music programs can activate the brain, especially for patients who are losing contact with their environment.”

Now the researchers admit they need to further study these effects. They don’t really know if the benefits can be prolonged or if they’re only temporary. The improved connections among neurons may not last.

My guess is they don’t last, but that’s okay. It’s an easy therapy to continue. And from what is well-known about the brain’s “use it or lose it” character, we shouldn’t be surprised that benefits fade.

Helps Healthy People, Too

Aside from this research on Alzheimer’s patients, other investigations have shown how particular types of music can have an effect on our daily activities.

For example, a study in India shows that listening to meditative music – what the researchers call “yoga music” – at bedtime has important health benefits for the heart, reduces anxiety and helps bring on sleep.2

In this test, the yoga music increased what is called heart rate variability – a measure of how well the heart adapts to the body’s needs. Generally speaking, the greater your heart rate variability, the better your heart health.

Music also boasts many other benefits:

Enhances creativity: Research in the Netherlands shows that listening to happy music – defined by the researchers as classical music that is uplifting – helps people solve problems in more creative ways. This study found that listeners to this type of music enjoy more flexibility in their thinking that allows them to come up with innovative solutions that are “outside the box.”3

Influences what you eat: You should beware the music played at a restaurant. While soft, soothing music can be conducive to making healthy choices from the menu, a study at the University of South Florida shows that louder, raucous music can make you lean more toward junk food.4

You may have noticed that no matter what activity you take part in nowadays, it’s likely to be accompanied by music. Every retail outlet you go into has piped-in music. Sporting events are often bathed in sound. Even my doctor’s office has soft music playing in the waiting room.

So it’s a safe bet that all of these musical environments have been designed to try to make you spend more money or, in the case of the doctor’s office, keep you calm.

Oh, and one more bit of advice. If you’re a Dad and your family has a game night at home, don’t let the kids play rock music while you compete. A study in Australia shows that rock music distracts men – but not women – and makes them commit more mistakes while playing board games.5

References:

1 https://healthcare.utah.edu/publicaffairs/news/2018/04/alzheimer.php

2 https://esc365.escardio.org/Congress/ESC-Congress-2018/Poster-Session-5-Cardiovascular-rehabilitation/178793-evaluation-of-heart-rate-variability-and-cardiac-autonomic-control-on-exposure-to-indian-music-and-slow-music-yoga-asana-before-sleep-at-night

3 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0182210

4 http://news.usf.edu/article/templates/?a=8421&z=220

5 https://www.mja.com.au/journal/2016/205/11/razors-edge-australian-rock-music-impairs-mens-performance-when-pretending-be

And here’s a short news clip about a music program that’s been introduced to Alzheimer’s patients….

Related Self Help Health posts:

More Encouraging News About Treating Alzheimer’s Naturally

Music Is A Multi-purpose Health Aid

Using Solfeggion Frequencies To Repair DNA And More

 

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.

Happy 2018!! Yoga, Sugar Detox, Workout Routines, Weight Loss & More!

 

Here are some great ideas to help get your 2018 off on the right foot…..

 

First,  don’t forget to sign up for the free 21-day yoga challenge that I mentioned in a previous post…..

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Vinyasa for Life with Schuyler Grant
Whether it’s your first or 500th downward facing dog, our 21-Day Yoga Challenge with Wanderlust co-founder Schuyler Grant gives you the building blocks for a lifelong, sustainable flow yoga practice.

Daily 20-minute classes alternate between workshops and juicy flows to apply what you’ve learned. We call this format Lab + Flow. Don’t worry, you’ll work up a sweat each day! Stabilize your core, align your spine, strengthen your shoulders, and learn how to carefully and artfully balance on your hands and feet.

By the end of three weeks you will have the tools to safely practice vinyasa yoga for life. Build a strong house for your soul to play in!

  • Combine a Lab day with its Flow day for a 45 minute practice.
  • Whether it’s your 1st or 500th down dog, the 21-Day Yoga Challenge is for you. It’s never too early to develop, or too late to revisit, tools to safely practice vinyasa yoga for life.
  • Each day you’ll receive an email with notes from Schuyler about the day’s flow and a link to the unlocked session. You can stream the class online, on Apple TV, and you can download the classes in the Wanderlust TV app for iPhone and iPad while the Challenge is live.

Sign up now for free! On January 1st the challenge will begin unlocking day-by-day.

 

Second,  check out this free series to help you with losing weight and giving up sugar…..

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With sugar so prevalent in our food these days, the Free 7-Day Sugar Challenge was created to help people kick the sugar habit and live a healthier and happier life. This program appeals to all demographics regardless of age, gender, dietary preferences or location. . . just about everyone has struggled with too much sugar in their diet.​

During this week-long challenge, Marjory Wildcraft will be sharing her personal experiences on how she was able to ditch her sugar addiction and improve her mental and physical health. She offers participants key advice on how to navigate in a world where sugar is everywhere.

You can sign up for this free event that begins January 2nd here.

 

Third,  check this out for some short at-home workout ideas……

4 Short, At-Home Workouts You Can Fit Into Your Holiday Schedule

This time of the year it’s hard enough to find time to do laundry—let alone fit in a workout.

But guess what  . . .  You totally can! What these four workouts lack in duration they make up for in intensity. Whether you just have a few minutes to sweat it out or can dedicate a full 30 to kicking your own butt, these routines will give you the extra boost of endorphins you need to sail through the holidays with ease.  Go here to learn about 4 different routines….one for 5 minutes, another for 8, another for 10 and finally a 30 minute routine….something for everyone and every time schedule.

Or take the Plank Challenge that has come to be a regular part of my New Year’s shape-up kick-off for the last couple of years.

And the other day I was reminded of a post I did a couple of years ago about Superbrain Yoga. Had gotten out of the habit of doing the routine somewhere along the way, but when I re-watched the video about its many benefits, I immediately added it back into my daily time schedule. One unexpected side benefit, besides strengthening my leg muscles, is better sleep at night. I have been doing the exercise routine twice a day, in the morning and then at night before I take my shower and get ready for bed and have slept better than usual since starting it. Coincidence???? This simple and quick-to-do exercise has also been shown to help alleviate Alzheimer’s and dementia in seniors, as well as autism and Asperger’s in students. Just do it! 🙂

And finally, if you’re wanting to add muscle and lose fat, plus up your overall health quotient in the new year, then consider two products that I mentioned in my “favorite things” post the other day. I’ve always just used them for general health improvement, but recently got a newsletter with some pretty impressive information about how they can help with weight loss…..

Emerald Sea™ Organic Sea Vegetables

Emerald Sea™ contains a special blend of seven (7) certified organic sea vegetables, sustainably hand-harvested and carefully sun-dried to retain all the natural raw food benefits of these amazing plants.

When compared to plants that grow on land, Emerald Sea’s™ sea vegetables are 10 to 20 times higher in vitamins, minerals and amino acids. By taking just one or two capsules with your three daily meals, you will get the benefit and nutrients equal to taking 30 to 60 land-based vegetable capsules on a daily basis. You will drastically improve the number of whole-food nutrients in your daily diet.

Plus, these incredible plants support weight management like no other whole-food on the planet:

  • Targets Abdominal Fat: Chemists in Japan have found that certain species of seaweed   contain a compound that appears in animal studies to promote weight loss by reducing the accumulation of fat. A unique nutrient called Fucoxanthin achieved a 5 percent to 10 percent weight reduction in test animals. The compound targets abdominal fat, in particular, and may help reduce oversized guts, the scientists say.
  • Reduces Fat Absorption: Conclusive research has uncovered that special fibers found in certain species of seaweed can actually help to reduce our fat intake. The fibrous material called Alginate is said to have been proven to absorb greater levels of body fat than the majority of over-the-counter slimming treatments! Co-leader of the study, Dr. Brownlee of the University of Newcastle stated, “There are countless claims about miracle cures for weight loss but only a few cases offer any sound scientific evidence to back up these claims…these natural fibers can be incorporated into our diets easily”.
  • Supports Thyroid Function and Metabolism: Emerald Sea™ is a rich source of natural organic iodine, a vital nutrient for optimal thyroid function. “The healthy functioning of the thyroid is essential to maintaining metabolism and preventing the accumulation of body fat,” writes Burton Goldberg in Alternative Medicine.* “I believe that an insufficient intake of organic iodine in today’s modern diet has led to a   serious and chronic form of low-grade hypothyroidism,” writes Donald R. Yance, Jr. in Herbal Medicine, Healing and Cancer.*
  • Boosts Your Daily Nutrition: Emerald Sea™ is loaded with essential minerals, macro-nutrients, micro-nutrients, plant sterols, antioxidants, omega 3`s, omega 6`s, phytonutrients, enzymes, organic iodine and a host of many more power packed nutrients. Nourishing your body every day with all the trace minerals and other nutrients currently missing from your daily diet helps promote better overall health and wellness.

And Emerald Essentials’ Action Whey™ is a premium 100% NATURAL source of whey protein from grass-fed cows. It is designed to be convenient for any lifestyle, incredibly nutritious, and unbelievably delicious. At only 90 calories per serving, Action Whey™ is the perfect source of protein for any weight management program.

Action Whey™ has already been nationally recognized for its anti-aging and immune supporting nutrients. Endorsed by medical, health and fitness professionals, it also provides a multi-pronged attack against those stubborn pounds of excess fat:

  • Boosts Metabolism & Lean Muscle: Lean muscle burns fat for fuel. An increase in lean muscle will help increase your metabolism and melt away stubborn fat. Action Whey`s™ exclusive formulation is loaded with powerful muscle building nutrients. These nutrients will enhance the growth of lean muscle while helping to decrease body fat safely and naturally with no dangerous stimulants.
  • Suppresses Appetite: Action Whey™ is rich in an amino acid called Glycomacropeptide (GMP). GMP has been shown to stimulate intestinal hormones that tell your brain you are full. By suppressing appetite, the GMP found in Action Whey™ provides a built-in weight management benefit not found in other protein sources. This effect, combined with the outstanding taste of Action Whey™ , brings a sense of pleasure and satiety naturally helping curb compulsive cravings for refined carbs and sweets.
  • Preserves Muscle: Action Whey`s™ amino acid profile is almost identical to that of skeletal muscle. Specific amino acids like Cysteine and Glutamine are critical to preserving muscle mass, especially during exercise and weight loss programs. Preserving muscle will help maintain metabolism and benefit your overall health and appearance.

  • Low Glycemic: Diets based on low-fat foods that produce a low-glycemic response may enhance weight control because they promote satiety, minimize insulin secretion, and maintain insulin sensitivity. Studies have also shown that lowering the glycemic index and load of the first meal will result in decreased food consumption in the next meal.

  • Dietary Calcium: An accumulating body of evidence now suggests that dietary calcium plays a pivotal role in the regulation of energy metabolism and, consequently, reduces body weight and fat. Action Whey™ is a rich natural source of dietary calcium.

You can learn more about these products here and check out my What’s New page for details of the 25% off sale that Emerald Essentials is having right now.

 

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 healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

 

 

Cranberries: They’re NOT Just For The Holidays!

 

I have to admit that I really didn’t know how good for you and powerful cranberries can be until reading this article. I knew they helped prevent UTIs and kidney stones, but didn’t know they have  FIVE times the antioxidant content of broccoli, and rank highest among most fruits and vegetables. They also protect against tooth decay, cancer, bad cholesterol and more. YEA!

So on Thanksgiving (and throughout the rest of the year!) eat up! And try the recipes given at the end of this post as a delicious way of getting more cranberries into your diet…..

 

Why YOU Should eat Cranberries All Year Long

I just picked up a bag of fresh cranberries at the store and started thinking about this amazing little round berry that is spotlighted this time of year. Turns out it has some truly amazing properties! These bright red, VERY tart berries, are related to blueberries,  and they, too, that they are packed with amazing antioxidants and super nutrients!

Native Americans actually ate cranberries cooked and sweetened with honey or maple syrup—the beginnings of the traditional cranberry sauce, as we know and love.  Cranberries were also used as a red dye, but more importantly–as a medicine, they were used as a poultice for wounds and for preventing infections. The powerful tannins in them help to contract the tissues and stop bleeding, and some of the compounds in cranberries also contain some powerful antibiotic effects as well.

Cranberries and Digestion

Cranberries and cranberry juice have a reputation for being helpful in preventing or treating urinary tract infections.  The most recent studies now suggest that this little red superberry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones, aids in recovery from strokes, prevents cancer, and lowers LDL (bad) cholesterol and raises HDL (good) cholesterol.

Compounds in cranberry juice can actually disable the dangerous E. coli bacteria–even the antibiotic-resistant strains. E. coli, is actually a class of powerful microorganisms that are responsible for a wide variety of illnesses that can run the gamut from urinary and kidney infections, to gastroenteritis (nausea and vomiting), and even tooth decay. These bacteria are altered by particular tannins (called proanthocyanidins) that are found in cranberries. The tannins actually prevent the harmful bacteria from adhering to our cells in the body, which is the first step in any infection.

Fighting Viruses

Cranberries are also pretty powerful fighting viruses—something that antibiotics just can’t touch. Antibiotics can only fight bacteria. When researchers exposed three different viral species of E. coli and the GI-related rotavirus SA-11, to commercially available cranberry juice, the viruses were all completely neutralized. This type of response, however, is dose-dependent, and you have to drink at least 20% unsweetened, undiluted cranberry juice (Phytomedicine, January, 2007).

You know that probiotics are great for gastrointestinal health, but did you know that cranberries also benefit the healthy probiotics that grow in your digestive tract, while killing off more harmful bacteria such as Listeria (responsible for food poisoning) and h.pylori (responsible for gastric ulcers).

Also published in this same journal was a study noting that compounds isolated from cranberry juice actually prevent the major cause of tooth decay.  Of course, if you eat cranberries loaded with sugar, you will defeat that benefit, since sugar is responsible for the growth of tooth decay. Only blueberries had the same benefits, but their protection was much weaker.

Cranberries contain quinic acid, which is an acidic compound that is not broken down in the body, but actually comes out unchanged through the urine. Quinic acid causes urine to become slightly acidic, which is sufficient to prevent kidney stones from forming. In patients who have recurrent kidney stones, cranberry juice has been shown to reduce and break down calcium in the urine by more than 50%, and calcium is the primary substance of kidney stones.

Cholesterol and Antioxidants

Cranberries have also been shown to have a significant reduction in LDL cholesterol (the bad cholesterol), and increased HDL cholesterol. In one study, participants’ HDL increased an average of 10% after drinking three glasses of cranberry juice per day–an increase that corresponds to about a 40% reduction in heart disease.

In this same study, subjects’ overall antioxidant levels increased by as much as 121% after three servings of juice per day. Increased antioxidant levels are associated with a decreased risk of cancers, aging, Alzheimer’s, and many other diseases, as well as heart disease. Cranberries also improve blood vessel function, so they can help individuals who already have atherosclerosis (clogging of the arteries).

These pretty, red, phyto-chemical powerhouses are packed with 5 times the antioxidant content of broccoli, and rank highest among most fruits and vegetables. Compared to 19 other common fruits, cranberries were found to contain the highest level of antioxidant phenols and the highest free-radical scavenging capacity of all of them! Cranberries were followed by by apples, red grapes, strawberries, pineapples, bananas, peaches, lemons, oranges pears and grapefruits.

Cranberries and Cancer

Several newly discovered substances in cranberries have been found to be toxic to a cancer tumor cells—including lung, cervical, prostate, breast and leukemia cancers. The same Cornell study that confirmed cranberries as having high levels of antioxidants also found that cranberries had the strongest ability to stop the spread of cancer cells, as well as stopping tumor growth.

Cranberries have a pretty short season—they are harvested between Labor Day and Halloween and show up in your grocery store around October through the end of December. Fresh cranberries, which contain the highest levels of nutrients and phytochemicals, arrive just in time to add their bright red festive hue, tart tangy flavor and numerous health benefits to holiday meals. When cranberry season is over, cranberries are available as cranberry juice, or dried or frozen.

How To Choose Cranberries

Choose fresh plump cranberries, deep red in color, that are firm to the touch.

Firmness is a primary indicator of quality and freshness. The deeper red their color, the more highly concentrated the healthy phytochemical compounds.

Fresh cranberries have more antioxidants than dried; organic undiluted cranberry juice contains a high amount of the beneficial compounds, and bottled cranberry drinks and cranberry cocktails with added sugars or low calorie sweeteners contain the least—plus you want to avoid the sugar and corn syrup added to these!  If you choose unsweetened cranberry juice, you can just add stevia to make it sweeter, but without the added sugar.

Fresh cranberries can be stored in your refrigerator or freezer for a few months. Once frozen, cranberries keep for over a year. Once thawed, frozen berries will be quite soft and should be used immediately in smoothies, pies or other dishes.

Dried cranberries are sold in many grocery stores as snacks. Look for dried cranberries without added sugars or oils if possible. For cancer prevention, it’s better to eat whole cranberries, not just the cranberry juice.

You can take advantage of cranberries’ tartness by substituting them for vinegar or lemon juice when dressing your green salads. Toss the greens with a little olive oil then add a handful of raw chopped cranberries. You can easily increase your intake by simply topping off a cup of yogurt or green salad with a half cup of cranberries—or try tossing them into your smoothie, or sprinkling over your cereal.

For an easy-to-make salad that will immediately become a favorite, place 2 cups fresh berries in your food processor, along with ½ cup of fresh pineapple chunks, a quartered skinned orange, an organic sweet apple (such as one of the Delicious variety) and a handful or two of walnuts or pecans. Blend till well mixed but still chunky. Dice 3-4 stalks of celery, add to the cranberry mixture and stir till just combined.

For a delicious drink, combine unsweetened organic cranberry juice with your favorite fruit juice and sparkling mineral water for a refreshing spritzer. If this is too tart, try it with a touch of stevia added as sweetener. Sprinkle a handful of dried cranberries over a bowl of hot oatmeal, barley, or any cold cereal.

Try this awesome recipe below for dinner…It’s amazing!

Grilled Salmon with Fresh Cranberry Salsa

In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.

Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen wild caught coho salmon. Ok!

I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.

The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!

Ingredients

  • 2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)
  • Jerk seasoning (I used a pre-made powdered rub)
  • 1 cup (or so) fresh cranberries, chopped with a knife, or lightly processed in food processor
  • ½ small red onion
  • 1-2 minced garlic cloves
  • 1 orange, tangerine or blood orange, sectioned and cut in pieces
  • Juice of half a lime
  • Hot pepper flakes, to taste
  • 2-4 Tbsp. chopped cilantro
  • 1 tsp or so honey or maple syrup, to taste
  • Sea salt

Directions

Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoningand grill or broil till tender and flaky.  Serve topped with cranberry mixture. Enjoy!  Serves 2-4.

If you want an amazing healthy dessert treat made with cranberries, try this recipe:

White chocolate bark with cranberries & pistachios

And here’s a recipe below from Danette May on how to make healthier lower-sugar cranberry sauce that tastes great:

cranberry sauce in a bowl

Link to recipe: Healthier lower sugar cranberry sauce


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 healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Nitric Oxide Dump = New Exercise Routine

 

This sounds interesting. I think I will give it a try. Want to join me?….

 

 By Dr. Joseph Mercola

Having been an avid exerciser for nearly five decades, there’s no doubt in my mind that a comprehensive fitness routine is essential for optimal health. Health and fitness is an ongoing, lifelong journey, though. It’s important to take stock of where you are and to keep pushing yourself to new heights. At the same time, you need to listen to your body and be willing to fine-tune or completely alter your workout routine as your circumstances change.

As an example, for nearly 40 years my primary exercise was long-distance running, but as I got older, I realized there were healthier and far more effective forms of exercise. Once I switched from running to peak fitness high-intensity interval training (HIIT) and strength training, my fitness soared and my physique changed rather dramatically for the better.

A significant piece of the puzzle relates to how HIIT improves your mitochondria, and generates more of them. Mitochondria are tiny organelles found in nearly all of your cells, responsible for production of energy in the form of adenosine triphosphate (ATP). The more mitochondria you have and the healthier they are, the more energy your body can generate and the lower your risk of chronic diseases like arthritis, cancerheart disease and Alzheimer’s

Two Key Strategies to Help Your Fitness Soar in 2017

I still believe HIIT is the most effective and efficient way to reach your fitness goals, but I’ve further fine-tuned my approach and now use an even shorter routine that I believe is just as effective while being far safer, especially if you’re older or just starting out. Below, I’ll discuss this new technique, which I refer to as “the nitric oxide dump.”

The scientific literature also clearly shows that sitting for extended periods is a major, independent risk factor for chronic disease, even if you exercise regularly, so daily non-exercise movement is likely one of the most important fitness strategies for many — especially if you’re currently not exercising on a regular basis.

The reason for this is because sitting blocks a number of insulin-mediated systems, including muscular and cellular pathways that process blood sugar, triglycerides and cholesterol. Standing up — bearing your own body weight on your legs — activates all of these systems at the molecular level. I’ll review this below as well.

Super-Simple Way to Boost Your Health in Less Than 10 Minutes a Day

As mentioned, while I still endorse HIIT, I believe I’ve learned an even easier way to reap most if not all of the same benefits of a more elaborate HIIT protocol with just four simple movements — no weights or equipment required. Best of all, it only requires three minutes of your time, twice or three times a day, with at least two hours between sessions.

This is the nitric oxide (NO) dump exercise developed by Dr. Zach Bush. NO is an extremely important part of biochemical regulation, and understanding and controlling its formation has the potential for profound influences on your health. Most notably, NO:

  • Protects your heart by relaxing your blood vessels and lowering your blood pressure
  • Stimulates your brain
  • Kills bacteria and defends against tumor cells
  • Helps maintain homeostasis in your body

For a demonstration, see the video above. If you have previously watched this video, please review it again as I recently updated it to correct a couple of errors and omissions that sneaked into my previous video. A key component I forgot in my earlier video is to make sure you’re breathing through your nose and not your mouth. Your nose actually regulates more than 30 physical processes, including the release of NO, and of course serves to filter the air you breathe.

Compared to a regular HIIT protocol, the NO dump exercise is a far gentler strategy that can be done by just about anyone, regardless of your current level of fitness or age. You’d be hard-pressed to injure yourself doing this. Since you’re just using your body to perform simple knee bends and arm lifts, the exercise is more or less automatically customized to your current level of ability.

Yet, despite its simplicity, I’m convinced you’ll still obtain most of the benefits you get from HIIT. While I demonstrate 20 reps in the above video, it is best to start at 10 reps and gradually work your way up to 20. Remember, don’t do this more than every two hours, as it takes that long for the NO to be generated from eNOS (endothelial nitric oxide synthase).

Source: http://fitness.mercola.com/sites/fitness/archive/2017/08/11/fitness-plan-2017-updates.aspx?


 

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And for those of you wanting to have healthier teeth and gums AND save money on dental visits, check out my What’s New page for details about the Alternatives to Dentists program that comes with a 90-day money back guarantee, plus several bonuses, including a free dental care kit. You’ll also find information about free health e-books and other resources. 

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

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