Fat Flush Juice Recipe & Free Weight Loss Training

 

Here’s a great recipe and offer of a free weight loss training from Ross Bridgeford of LiveEnergized.com…..

Fat Flush Juice

Alkaline Recipe #182: Fat Flush Juice

This fat-fighting, nutrient-dense juice is one of my absolute favorites. I love it.

It tastes great, really, really great and it contains just five ingredients. But every single one of them is nutritious, alkalizing and simply brilliant for weight loss.

Before we get into the juice recipe, let’s take a little look at what each of these powerhouse ingredients can do for you:

  • Baby Spinach: spinach is a rich source of the chlorophyll-containing parts of the green plant cell, called thylakoids. Studies have shown that these thylakoid cells contain a hundred different membrane proteins, as well as various vitamins (A, E and K) and antioxidants like carotenoids, lutein, zeaxanthin, and chlorophyll.This mixture of plant compounds found in the thylakoids have been proven to prevent cravings, increase satiety (2) (feeling fuller for longer), balance blood glucose (3) and increase the efficiency of fat digestion (4) (to make you digest fat in the way the body USES it instead of stores it). Juicing spinach is possibly the best way of getting a concentrated hit of these amazing thylakoids.
  • Kale: also rich in chlorophyll, Kale is a powerful detoxification agent in the body, and when the body can release toxins, it also releases fat.

    New research has also shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level.  Kale is also ridiculously rich in antioxidants and anti-inflammatory agents, preventing both oxidative stress and inflammation – both of which directly lead to poor blood-glucose regulation, excessive insulin release, a stressed pancreas, a loss of the body’s ability to burn fat as fuel, inflammation in the digestive tract and more.

  • Beetroot: beets also contain antioxidant, anti-inflammatory phyto-nutrients and the most powerful in beets are betalains, and they provide similar benefits as kale, above.However, beetroot is also a diuretic helping the body rid itself water retention. The betaine in beetroot has also been proven to help lower blood pressure, and reduce fatty deposits in the liver, both of which can be important for people who are already in an overweight category.
  • Cucumber: also a highly alkaline, a diuretic, an anti-inflammatory and an anti-oxidant but also now known to contain lariciresinol, pinoresinol, and secoisolariciresinol — three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease.
  • Cinnamon: helps control blood sugar levels, improves how your body uses insulin, controls hunger and cravings and plays a key role in how your body uses stored fat. An all-round weight loss powerhouse!

All in all, that is five high-alkaline, powerful, weight-loss nutrients that ALSO fight inflammation, provide protective antioxidants, a rich source of chlorophyll…and together taste DELICIOUS!

And real quick, if you want to join me for my free Alkaline Effortless Weight Loss training on Sunday 29th September – register here 🙂

The Alkaline Fat-Flush Juice: Let’s Make It!

Serves 2
Ingredients:

– 3 large handfuls of baby spinach
– 1/2 bunch kale (can be any variety)
– 1 medium beetroot (and leaves if possible)
– 1 cucumber
– 1/2 tsp powdered cinnamon

Instructions:

  1. Wash, chop and juice all of the ingredients, except for the cinnamon
  2. Run around 100 ml of water through the juicer to slightly dilute the juice and help with the juicer cleaning process!
  3. Whisk the cinnamon into the juice, serve and enjoy!

It’s a really wonderful way to support weight loss (if you want or need to lose weight) and if you don’t need to lose weight, it’s alkaline, antioxidant, anti-inflammatory, nutrient-packed juice that tastes WONDERFUL! — Ross Bridgeford

On another note, Vibes Up has created a version of their very popular, multi-purpose Earth Energy Mats that includes SHUNGITE, so now they are more powerful than ever. Check them out at Vibes Up now, because they are about to end their 3 for 1 sale on them! 

 

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.

 

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.

Fascinating Research On The Placebo Effect!

 

Fascinating research findings….

The First Open-Label Placebo Study Produces Remarkable Results

The First Open-Label Placebo Study Produces Remarkable Results

A placebo is a pharmacologically inert substance that is used as a control in clinical trials. The placebo is capable of causing positive health effects on certain sick individuals—especially if they do not know that they are receiving an inert substance (e. g. water, sugar) and believe it is a real medication. This has long been known to the medical community, but Ted Kaptchuk, a professor of medicine at Harvard Medical School and one of the leading researchers on the placebo effect, wanted to take his research one step further. He thought, what if instead of deceiving people to the fact that they were taking a medicine, he actually told them the truth? And so he launched the first open-label placebo, or so-called honest placebo trial.

The first study was conducted on people with IBS (Irritable Bowel Syndrome). The result was that compared to the people who received no treatment, nearly twice as many people in the trial who knowingly received the placebo pills reported experiencing symptom relief. Not only that, but the men and women who took the placebo doubled their rate of improvement, equaling the effects of two IBS medications commonly used. “I was entirely confused,” says Kaptchuk. “I had hoped it would happen, but it still defies common wisdom.”

When it comes to taking placebos, a certain number of people will accept, believe, and surrender to the thought of being healed or feeling relief from their symptoms without any analysis. As they do this, they begin to program their autonomic nervous system to create the exact pharmacy of chemicals equal to the substance or treatment they think they are receiving. This begs the questions: Is it the inert substance that’s doing the healing? Or is it the body’s innate capacity to heal by thought alone?

Double-blind and triple-blind studies have been the standard in the medical and pharmaceutical industries because it’s known that the mind has an important effect on the efficacy of how drugs work. This has been the common understanding throughout the world, but now this new research is actually showing that people can knowingly take a placebo and experience positive effects without even thinking that it will or will not work. A certain number of people will simply respond to the inert substance with the knowing that there’s no active ingredient in it.

What this demonstrates is that the act of taking pills over time to reduce symptoms becomes the subconscious belief that a substance will heal us. When you combine this idea with the constant barrage of commercials designed to further program us into believing that we need something outside of us to change how we feel inside of us, maybe the conscious mind is not so important after all.

Read the rest of the article here.

 

An entertaining video that illustrates the placebo effect in action…..

Related Self-help Health posts:

The Placebo Effect & How It Helps You Heal 

Epigenetics & Your DNA

Also, fyi, if you act quickly you can gain access to a free masterclass by energy medicine pioneer Donna Eden as a lead-in to her extremely popular MindValley Energy Medicine course. You pick up a couple of neat self-help health “tricks” in the process. 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. 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 Quick Fix For That Sugar Craving?! Works For Other Foods As Well…..

 

As someone who came out of the womb saying “Dessert, please!” this caught my eye. I’ve heard about something similar to this before. but have never remembered to actually try it. But I could tell by the reaction I had just in reading the words and thinking about doing it as I read, it might be pretty effective. You’ve got nothing to lose by giving it a try and supposedly it works on all sorts of food cravings, not just sweets……

stop sugar cravings
Photo: junce/istockphoto

The 5-Second Trick to Stop a Sugar Craving

“If you just can’t stop yourself from eating one more doughnut, imagine sprinkling a tablespoon of coarse iodized salt (I’m not talking about delicious, flaky fleur de sel) on it and imagine what it would be like to take bite after bite, swallow after swallow of the ‘pinch your tongue’ super-saltiness. Do this visualization when the urge to consume the sweet stuff comes up, and you’ll have some serious problems just thinking about having a taste.”Moalem speaks from experience. “The first time I tried it, I was at dinner at a friend’s house, and they had made homemade doughnuts topped with Nutella for dessert,” he remembers. “I did the visualization with the salt shaker, imagined unscrewing the top, dumping it on the doughnut and taking a bite, and it immediately elicited a little bit of a gag reflex. I don’t think I could have eaten one if I were forced to.” We had a similar wow-that-actually-worked moment one afternoon when chocolate chip cookies were calling our name.

The reason the trick works is because even though most of us like salty foods, humans have a natural aversion to overly salted eats (think so much salt that your face contorts like you just ate something bitter). That may be because extremely salty or bitter foods signaled danger for our ancestors, as those foods were more likely to be poisonous, says Moalem, a neurogeneticist and evolutionary biologist by trade. Just thinking about what a cookie covered in salt would taste like is enough to make you turn away. It’s not limited to sweets either–the trick should work with whatever type of food you’re trying to cut back on, like any and all kinds of cheese (just us?).

For really hard-to-break cravings, you can even take it to the next level and actually pour salt on the food in question and take a bite (Moalem did it to cure his ice cream addiction and says it did the trick.) Once you take a bite of that now disgustingly salty treat, your brain will remember how much you disliked it. So the next time visions of candy, ice cream, cookies or whatever food floats your boat start dancing through your head, you’ll be a lot less likely to give in to the craving.

Salty Sweet Visualization Exercise reprinted from The DNA Restart by Sharon Moalem, MD, PhD. Copyright © 2016 by Sharon Moalem, MD, PhD. By permission of Rodale Books.

 

Read more: http://www.oprah.com/health_wellness/stop-sugar-cravings-sharon-moalem#ixzz5L33w56zd

Another thing to try when it comes to food cravings/addictions, or struggles to lose weight, is EFT (Emotional Freedom Technique, aka “tapping”). There are lots of free resources for learning the process at EFT Universe, The Tapping Solution, and elsewhere on-line. Here’s an article about how it helped 3 people overcome holiday over-eating:

https://www.eftuniverse.com/addictions/eft-tapping-reduces-cravings-for-holiday-goodies

 

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.

Wondering About Which Flour To Use? Here’s A Great Resource!

 

This is one of the best sources I’ve found for having information about all the various flours available these days for those looking to get away from wheat. It does a good job of giving you an idea of how they affect your cooking/baking results, and the pluses and minuses of each option, so you can decide which ones will be best for your particular need. 

BTW, I think I have either cooked with our tasted products made with all the flours listed (including snack bars made with cricket flour :-))  except green banana flour. It’s great that we have so many more choices available these days!

 

Coconut Flour vs Almond Flour vs Hemp Flour vs Green Banana Flour vs Buckwheat Flour (and more)

 

Wheat Flour is Probably the Worst Flour for Health.  So What about Coconut Flour, Almond Flour, Hemp Flour, Cassava Flour, Buckwheat, Green Banana Flour, or Cricket Flour? Let’s Look at Alternative Gluten Free, Grain Free Flours for Comparison…

When I first began eating gluten free, there wasn’t much of a choice for alternative flours, except rice flour. I actually got used to using it, and was successful using it instead of wheat flour for most recipes. However, rice is a grain and a highly refined one at that, so I’ve begun to experiment with other non-grain, low-glycemic flours. All of them have differing nutrient qualities and different textures, so what works for one recipe, may not work for another. In addition, many flours, even if they are non-grain, can still be highly refined starch and therefore high glycemic. Not good! New types of flours are showing up everyday, so it’s hard to keep up, but here is a rundown of some of the top-selling Paleo, non-grain/gluten free flours.

Coconut Flour

Coconut has been one of the popular, Paleo-style, low-glycemic substitutes for regular flour. And it is gluten free and grain free, and tends to be low-allergenic .It is high in fiber, and healthy fats, low carb, and generally low on the allergen list as well. Even though it is a flour, it still contains a decent amount of healthy saturated fats, that are easily and quickly metabolized for energy. Coconut flour is also considered low glycemic and because of its high fiber content, it is helpful in maintaining stable blood sugar. A study published in the British Journal of Nutrition show that consuming products with coconut flour will help lower the glycemic impact of the food. However, if you are using it in cookies or other sweetened products, keep in mind, the other sugars will still affect blood sugar levels.

Downside of Coconut Flour – Coconut’s high fiber content can be either good or bad. Coconut flour has a lot of fiber, and much of that fiber comes in the form of inulin. Unfortunately, inulin is considered a FODMAP, which is a type of fiber that can set off digestive symptoms in certain types of people who are sensitive to it. The high fiber, combined with the heavier texture, means very filling, heavy baked goods. Coconut flour tends to ‘suck’ up a lot of the liquids in a recipe, so it generally works better if you make adjustments for the extra liquids, otherwise you may end up with a very dry crumbly texture. Coconut flour can be a bit expensive, but is less than some of the other alternative flours out there. Some people who are allergic to nuts, may also be allergic to coconut as well.  Because of the nature of coconut flour to suck up moisture, it’s generally best blended with a fattier flour like almond flour, and that blend usually creates more moist baked goods rather than coconut flour alone.

Almond Flour

Almond flour is great for those who want to be gluten and grain free, and also follow a low-carb diet. Almonds, like other nuts, are full of great nutrients like L-arginine, magnesium, potassium, calcium, copper, and manganese, as well as mononunsaturated fats.

Almond meal or almond flour makes a great Paleo flour that is non-grain based. Almonds are healthy fats, nutrients, and fiber. Although almond flour is heavier, it doesn’t tend to soak up liquids like coconut flour and works well for cookies and other baked goods. Almond flour is low carb, even lower carb than coconut flour, so it’s perfect for a low carb or Paleo or ketogenic diet and is also great for diabetics to keep blood sugar stable. It also has a delicious crunchy texture and works well for coating things like chicken or fish.

Downside of Almond Flour – Almonds contain phytic acid which can be a gut irritant if you consume too much almond flour too often. Almond flour is also high in Omega 6 fats, which can be inflammatory (in excess), especially if you eat a lot of almonds and almond flour—and don’t balance it out with a sufficient amount of healthy Omega 3 fats. Almond flour definitely does NOT work if you have a nut allergy. And if you have a tendency to be sensitive to oxalates in food, almonds should be minimized.

Note on almond flour:  Since this flour is more fat-based, it tends to mix well for baking with drier flours like coconut flour or a few of the starchy flours like rice, cassava, or green banana.

Hemp Flour

Hemp flour and hemp seeds are not the same as marijuana, so no need to worry about getting high. This flour is made from hemp seeds, so is gluten free, grain free and low glycemic, but high in nutrition. Hemp contains all the amino acids and is a great protein source, along with healthy fats. Hemp seeds contain a large amount of Omega 3 fats, although a good part of the oil is removed to make it into flour. Hemp is also rich in vitamins and minerals including vitamin E, magnesium, calcium, iron, potassium, phosphorus, niacin, riboflavin, thiamin. Hemp flour makes great bread and baked goods. Hemp has no gluten and works well if you have any kind of nut allergy. Hemp flour is also full of fiber. Hemp has a delicious, nutty taste, even though it’s safe for those with nut allergies.

Downside of Hemp Flour – Hemp flour is generally greenish-brownish, so if you are making cookies or a cake, keep that mind—it may taste good, but the color may not look very appetizing. Hemp does not rise on its own, so it should be mixed with other flours, or used as a flatbread, pancakes, crackers, or for breading. Hemp flour is not cheap and sometimes harder to find.

Cassava Flour

I used to think Cassava flour and tapioca flour were the same things, but that is not actually true. While both come from the cassava root, which is also known as yucca or manioc, tapioca starch is actually a highly refined and processed powder extracted from cassava root that goes through a process of washing and pulping. The pulp is then squeezed to extract a starchy liquid, which is then dried and bleached, and the remaining powder is tapioca.

Cassava flour, on the other hand, comes from the whole root, simply peeled, dried and ground. This means it has more dietary fiber, and overall is a less refined, whole food flour. Cassava is full of vitamin C, great for healthy skin, the immune system and an anti-inflammatory.

Cassava flour is starting to become more and more popular as a great gluten-free, grain free flour, with a great versatile consistency similar to regular flour, which makes it a great substitute for regular wheat flour, unlike almond, coconut or hemp flours. It also has a very mild taste and texture, making it work on a 1:1 basis as a perfect substitute for wheat flour.

Downside of Cassava Flour – Unfortunately cassava flour is not low glycemic or low carbohydrate, although it is grain free. Cassava has a very high carbohydrate profile—in fact, it’s double the calories and carbohydrates as a sweet potato, meaning it could easily create insulin spikes and high blood sugar. Because of the higher carb content of this flour, it’s generally best used blended with a high fiber flour like coconut flour and/or a high fat flour like almond flour.

Buckwheat Flour

Buckwheat actually contains neither wheat nor gluten, and is not a grain. Buckwheat is actually a seed that provides so many nutritional and antioxidant benefits that it is often considered a superfood. Buckwheat contains a wealth of B vitamins, manganese, magnesium, zinc, iron, folate, and bioflanonoids such as rutin and quercetin which are known anti-inflammatory agents that help allergies, strengthen blood vessels and prevent blood clots. Buckwheat is a great source of protein, containing 12 amino acids. Buckwheat has more protein than rice, wheat, millet or corn.

Buckwheat has the added attraction of being low glycemic, keeping you full for longer and helping keep blood sugar levels low. This also makes it an ideal ‘fat-burning’ food. Studies found that when diabetic patients consumed buckwheat over a two-month period, they experienced a lowering in blood sugar and reduced insulin resistance without any form of medication. Buckwheat works well for baking breads, muffins, crepes, pancakes and other foods.

Downside of Buckwheat – It’s tough to find a downside to this superfood. It is relatively inexpensive, medium-carb, grain-free, gluten-free, low glycemic, full of protein and fiber and other super nutrients. It may be a bit heavy to use on its own for breads, but it’s not bad. The only downside is that it is a deep brown, making your baked goods dark-colored.

Green Banana Flour

One of the newer grain free, gluten free Paleo flour options, green banana flour is similar to cassava flour in how it’s used. This flour comes from dried, pulverized green banana slices and is common in many of the warmer, tropical regions of the world, like Central and South America It’s not very common yet, but it may become one of the more common flour substitutes in the future. Don’t be confused—this is not made from the sweet yellow bananas that are eaten as a fruit, this flour is made from green bananas, and is not sweet—nor does it taste like bananas. The flour has a delicious rich, nutty taste—nothing like bananas. It is a bit heavier though, so use less than you would regular flour. Plantains are rich in iron, magnesium, potassium, phosphorus, and vitamins A, B, and C.

While green bananas are a starchy food, the starch they contain is resistant starch, which helps to maintain blood sugar levels without an insulin spike, making them good for people who are trying to lose weight or fight diabetes. Resistant starch is not absorbed by the body, so it mostly just passes through your system. This is what makes banana flour lower glycemic, and not as fattening as other flours, as the body cannot absorb all the calories in this flour. Resistant starch is also an excellent prebiotic, which helps to feed and maintain a healthy microbiome, improving your mood, as well as your immune and digestive system.

Downside of Green Banana Flour – Can’t really find a downside of this flour either, it’s an awesome, low glycemic, non grain, gluten free substitute for wheat flour. The only thing is this flour is not white, its brownish green, and is heavier and denser than regular flour, so it may make your baked goods less pretty to the uneducated general public. It is also relatively difficult to find as of yet, and somewhat pricey also.

Cricket Flour

I had to add this one in! Yes, it’s real crickets it’s made from! While cricket flour is actually made from dried and roasted crickets, it is an amazing gluten free, non grain, high protein flour. It has three times the protein of a steak and twice as much as a piece of chicken! It’s also full of vitamins B2 and B12, iron and calcim. Still feeling squeamish? It doesn’t taste a bit like bugs, you cannot find eyeballs or wings or anything else gross in it. It has a nutty, mild taste and is ultimately much more sustainable than many other plant-based crops used for flour.

Downside of Cricket Flour — Well, you the know, the obvious, it’s from—crickets. But other than that, it’s a bit expensive, and it’s not something you see at the grocery store—yet.  But cricket flour is becoming more common, and I think it’s going to be big in the future.

My recommendations:

I’ve been gluten-free and mostly grain-free for the last 10 or more years, so I’ve had lots of chances to experiment with some of these flours. Almond flour or hemp flour is great for a heavier, healthier, more filling flour. They make great cookies. I love buckwheat for pancakes, muffins, waffles, etc. Cassava is a great alternative if you want a ‘pretty’ fluffier looking flour that bakes well and is a good substitute for regular flour, and is widely accepted, but it is high carb/high glycemic.

Other flours worth mentioning include garbanzo flour, oat flour, ground flax, rice flour, sorghum flour, amaranth, and teff flours. My best suggestion is to try a few in different recipes, combine some of them, experiment and enjoy!

Mike’s Note (from NutritionWatchDog.com):My personal experience is that it’s almost ALWAYS best to combine some of the alternative flours for the best texture.  For example, we make various muffin recipes using a mixture of equal parts coconut flour, almond flour, and green banana flour (or rice flour)… this works well because the higher fat content of the almond flour mixes well with the drier coconut flour, and then adding 1/3 of a starchy flour like green banana or rice flour finishes the blend perfectly, while still maintaining a much lower carb count and lower blood sugar impact.  Blending 2 or 3 of these alternative flours usually ends up having the best taste too, whether it’s muffins, pancakes, waffles, etc.

Source: http://thenutritionwatchdog.com/forget-about-grains-try-these-grain-free-flours-that-spike-fat-loss-and-improve-your-health

And here’s some additional options listed in an article by Scott O’Reilly on paleo flours:

  • Arrowroot flour. The name is derived from the fact that Central American Indians used this plant-based starch to heal poison arrow wounds. They also used it to aid digestion and boost vitality. Today, there’s evidence that arrowroot flour can boost immunity and improve digestion. You can use this flour as a thickener and as an alternative to cornstarch.
  • Tapioca starch. This is an inexpensive flour that can be used to make gravy, cupcakes, muffins and pancakes.
  • Tigernut flour. The name is something of a misnomer because this flour is derived from a plant root (not a nut) found in North Africa and the Mediterranean. It reportedly helps nurture your good bacteria.
  • Sweet potato flour is loaded with nutrients like vitamins A and K. It holds moisture well and is ideal if you’d like sweet-tasting waffles or cupcakes.

In general, each of the paleo flours tends to have their strengths and weaknesses. In most instances, you won’t be able to substitute them at a 1:1 ratio for white flour. However, combining paleo flours (which entails some trial and error) can help you achieve your desired culinary and wellness goals.

 

Related Self-help Health post: Cooking With Coconut Flour

 

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.

 

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.

 

 

Prolonged Sitting Now Considered As Hazardous To Your Health As Smoking?

 

I know I’ve been spending too much time on the computer the last couple of years and have started seeing and feeling the side effects, especially in my legs and veins. I’ve read a number of times lately that prolonged sitting can be as detrimental to our health as smoking and, judging from my own body, I can see why. I use to think that exercising at the end of the day would off-set any negative effects of spending so many hours seated, but have since found out that isn’t the case. It is much better to have multiple short periods of activity interspersed throughout the day, than one heavy duty session at the end. “Fidgeting” (e. g. moving your feet, flexing your toes and calves, etc.) while seated has also been found to be of help.

By Dr. Mercola 

Is it possible to be incredibly fit yet still be at high risk of premature death and disability due to inactivity?

Startling as that may sound, mounting research says, yes, as does Dr. James Levine, author of the book Get Up!: Why Your Chair Is Killing You and What You Can Do About It.

Dr. Levine is co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, and he’s also the inventor of the treadmill desk. His book is quite an interesting read. It reminds me of the similar paths I went through in my journey to help people understand new paradigms of health.

Like any novel concept, there’s resistance from the existing paradigm to change, accept, and embrace that which is new. And Dr. Levine has certainly suffered the slings and arrows of being on the cutting edge of a new paradigm.

But it’s a phenomenal story, and I for one am now absolutely convinced that sitting is in and of itself a root problem of many of our chronic health problems. As Dr. Levine says: “Because we’ve become so used to being seated… we’ve failed to realize that this is a major health concern.”

Now that I know the serious damage that sitting can do, I am really perplexed at how I missed such an important health principle for the first 60 years of my life. It seems a really foolish mistake and one that I hope you will not repeat.

Slings and Arrows…

In one of his early speeches, he presented compelling data showing that people prone to weight gain and obesity are those who stay seated for two and a quarter hours longer each day than those who go to the gym and happen to be lean.

The insinuation that sitting was independently harmful, and harmful enough to kill, was so unpopular that his peers sent letters to senior faculty at the Mayo Clinic suggesting he was psychiatrically ill, and he was required to be evaluated by a psychiatrist.

Since then, some 10,000 publications have shown that, indeed, sitting is harmful to your health, irrespective of other lifestyle habits, including an excellent exercise program.

The simple truth is that sitting is affecting the health of millions of Americans and millions of people in high- and middle-income countries around the world. This unlike other things, is something we can do something about.

And I wholeheartedly agree with Dr. Levine when he says that this is something we must act upon. Fortunately, the solution is simple: simply stand up! And avoid sitting down!

“My core cause is the patient who has been battling with obesity, who has been battling with type 2 diabetes, and who doesn’t go to the gym for various reasons: a) they may not be able to afford it; b) they may not actually have access; c) they may have three jobs and do not have the time.

And fourth… many people who have excess weight feel looked upon badly and have bad feelings about themselves when they enter the hallowed territory of the gymnasium. The 75 percent of Americans – more in fact – who do not exercise regularly are my core cause,” Dr. Levine says.

An Exercise Regimen May Not Be Enough to Counteract Ill Effects of Prolonged Sitting

While it appears counter intuitive, it also turns out that regular exercise does not protect you from the hazards of prolonged sitting. For Dr. Levine, this was a rather upsetting discovery, as it was for me when I first learned this a few years ago.

It can be quite disconcerting to realize that even if you dutifully go to the gym several times a week and are really fit, it is still not enough to counteract the many hours you sit during the rest of your day…

“There are a couple of important points,” he says. “First of all, if you go to the gym, that does do you good. In fact, that is a phenomenal dose-response relationship. The more you do, the more benefit you get.

That does not, however, relinquish you from the responsibility of being active throughout the day or of realizing the opportunities to be active throughout the day.

What is interesting is that the molecular mechanisms that come into play when somebody sits for hours on end, if you think about it, are actually not reversed by allowing all of that sedentariness to occur and then having a bout of activity in the evening or even in the morning.

It’s the hours of inactivity that are associated with the molecular mechanisms at the cellular level that are associated with causality for diabetes, hypertension, and even potentially cancer and other deleterious effects.”

Why Sitting Causes So Much Harm, and Why Standing Promotes Physical Health

According to Dr. Levine, there are at least 24 different chronic diseases and conditions associated with excess sitting. How do we reconcile and explain how something so simple can have such a massive expanse of ill health consequence?

According to Dr. Levine, when you have been sitting for a long period of time and then get up, at a molecular level, within 90 seconds of getting off your bottom, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol—which are mediated by insulin—are activated.

As soon as you stand up, a series of molecular mechanisms at the cell level set off a cascade of activities that impact the cellular functioning of your muscles. The way your body handles blood sugar is beneficially impacted, for example. Therefore, the disease prevention for diabetes comes into play. All of these molecular effects are activated simply by weight-bearing; by carrying your bodyweight upon your legs. Those cellular mechanisms are also responsible for pushing fuels into your cells.

“It makes perfect sense,” Dr. Levine says. “If you’ve been resting after a hard morning’s work and then you get back on your legs in order to go back into the fields, of course, your whole body system is to be pushing what you’ve just had for lunch into your muscle, into your body so that you can function well in agricultural practice, which, up until 200 years ago, was what the human body ultimately functioned to do.

The nature of the human body was to be active and moving all day. The body was never designed to be crammed into a chair where all of these cellular mechanisms get switched off. Obviously we’re supposed to rest from time to time. But that rest is supposed to break up the activity. It’s not supposed to be the way of life. [T]his very unnatural [sitting] posture is not only bad for your back, your wrists, your arms, and your metabolism, but it actually switches off the fundamental fueling systems that integrate what’s going on in the bloodstream with what goes on in the muscles and in the tissues.

As a consequence of that, blood sugar levels are inappropriately high in people who sit. The blood pressure is inappropriately high, the cholesterol handling is inappropriately high, and those toxins, those growth factors that will potentially lead to cancer, particularly breast cancer, are elevated in those people who sit too much. The solution? Get up!”

Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day. The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge. So, when trying to determine what the “minimum dose of standing” might be, it’s important to realize that most people are not dealing with a minor tweak… Most people need to figure out how to get out of their chair for several hours each day. But as a general guideline, to give you a starting point, Dr. Levine notes:

The bottom-line is that if you’ve been sitting for an hour, you’ve been sitting for too long. We should all be up at least 10 minutes out of every hour.”

I’ve previously recommended standing up and doing some exercises at your desk every 10-15 minutes to counteract the ill effects of sitting, but after discussing the issue with Dr. Levine and reading his book, I’m convinced this isn’t even enough. I really think the answer is to stand up as much as possible. Standing for 10 minutes for every hour of sitting is really the bare bones minimum; it’s still far from ideal. It would seem far wiser to strive to sit as little as possible, certainly less than three hours a day.

I was able to reduce my normal 12 to 14 hours of daily sitting to under one hour. And I noticed one amazing thing: the back pain I’ve struggled with for many years, simply disappeared. It would normally start after I’d walk or stand for more than 30 minutes, but since I reduced my sitting, the pain disappeared.

I had previously tried four different chiropractors, posture exercises, Foundation Training, ab work, inversion tables, standing up every 15 minutes to stretch, and strength training. But nothing would touch it, other than to radically reduce my sitting. During my coast to coast trip, I would have to sit on a plane for five hours and I noticed when I did that, the pain returned for a day. Clearly, my body was speaking to my very strongly that I needed to radically reduce my sitting. I am still surprised I missed this important health principle for so long.

Another recent epiphany I had is that most of us need to walk much more than we do. Thankfully, there are now fitness trackers that allow us to objectively record how much we walk and there will be a literal explosion of the use of these devices in the next few years. The Apple Watch being launched next year is a good example. Most of us need about 10,000 steps a day, which is a bit more than five miles (8-9 km). The key realization I had though is that this walking is in addition to, not in place of, your normal exercise program. It’s even better if you can walk barefoot so you can get grounded, and better yet if you can walk on the beach by the ocean.

Making It Work in the Work Place…

Not only do studies show that body weight improves when people stand up more during their work hours, productivity also goes up in companies that make such arrangements. As noted by Dr. Levine:

“Hardcore productivity – whether that’s the number of loads processed in one company, the financial services doubling in profit from another company – those numbers improved. The actual profits improved… The solution is simple, because actually the solution is to get people up. But the complexity – hence the book Get Up! – is: How do you actually build a working solution for a US corporation?

Are You Ready to Give Up Your Chair?

The evidence is overwhelming at this point—10,000 studies and growing—that prolonged sitting is devastating to your health. It actively promotes dozens of chronic diseases, including overweight and type 2 diabetes. As a general guideline, if you’ve been sitting for an hour, you’ve sat too long. Dr. Levine recommends sitting no more than 50 minutes out of every hour. But that’s really a bare bones minimum recommendation. Ideally, you’d want to limit sitting altogether.

Again, people living in agricultural communities sit an average of just three hours a day, which would be an admirable goal. While it may sound “impossible,” it is doable—with a bit of ingenuity and mindfulness, I managed to limit my sitting to one hour per day while on my coast to coast tour. In addition to limiting your sitting as much as you possibly can, I also recommend challenging yourself to walk 10,000 steps per day. This is over and above your regular fitness program and standing up during work. Consider one of the new fitness trackers that can monitor your steps and your sleep.

Source: http://articles.mercola.com/sites/articles/archive/2014/09/28/dangers-prolonged-sitting.aspx

Also from  Dr. Mercola:

The science is equally clear when it comes to inactivity. Chronic sitting actively promotes dozens of chronic diseases, including obesity and type 2 diabetes, even if you’re very fit and exercise regularly, so simply standing up more is a step in the right direction.

One recent study showed that standing for at least six hours a day may reduce your risk of obesity by 32 to 35 percent depending on your gender. Men can reduce their risk of obesity by as much as 59 percent by standing 12 hours a day.

In fact, standing up as much as possible appears to be a crucial component of a healthy lifestyle that promotes longevity. It’s not only that exercise has benefits, but that inactivity has significant dangers. Thirty years ago, research from Cooper’s clinic in Dallas showed that exercise was associated with a dramatic reduction in the rate of cancer. This is a well-accepted, non-controversial scientific fact, and it goes beyond its effects on obesity.

Today, I believe I finally understand the mechanisms responsible for these results, and it’s because exercise upregulates dysfunctional mitochondria. I now firmly believe mitochondrial health is the core of most cancers. Mitochondrial dysfunction is what causes the genetic problems. It’s not the genetic problems that cause the cancer.

And mitochondrial dysfunction is what you prevent with exercise. I’d never recognized that before, but now it seems quite clear that this is how it works.

Source: http://articles.mercola.com/sites/articles/archive/2015/12/13/how-not-to-die.aspx

More on the ill effects of sitting too much:

http://fitness.mercola.com/sites/fitness/archive/2015/10/16/excessive-sitting-damages-blood-vessels

http://consciouslifenews.com/sitting-make-anxiety-worse/1197725/

http://themindunleashed.org/2015/04/this-is-what-sitting-for-too-long-can-do-to-your-body.html

Tips for proper sitting:

http://www.thealternativedaily.com/5-yogic-tips-sit-smarter-desk/?utm_source=internal&utm_medium=email&utm_campaign=N150301

Related article on how standing helps with longevity and length of telomeres:

http://www.naturalnews.com/048766_standing_longevity_telomeres.html

http://www.thealternativedaily.com/7-ways-sitting-destroys-your-health/?utm_source=internal&utm_medium=email&utm_campaign=N150429

 What’s nice is apparently even doing 2 minutes of light intensity activity, such as walking, every hour (see this article) can defend against sitting’s increase in your risk for heart disease, diabetes and other ills. I have a free app on my computer called Mindful Clock that makes a lovely chiming sound on the hour (it can be set to ring more frequently) that is not only good for reminding me to stop and recenter myself regularly, but also to get up and do a little moving around. I have a link to the download on my Resources page.

Also, here’s a routine from Dr Kareem F Samhouri to try for counteracting long periods of sitting….

Do THIS If You Sit More Than 4 Hours Per Day

If you spend more than 4 hours per day sitting—especially all at once—your body is doing the following:

1. Attempting to lay down bone in your hip flexors, thereby making them tight. 2. Causing muscles in the back of your leg to get tighter, and feel achy. 3. Placing pressure on your low back, by arching it with tight hip flexors.
4. Placing pressure on your mid-back, as a result of a tight low back.

This cycle can be broken, but there’s a good reason you might be feeling a bit sore or achy at times. In fact, you might even feel your neck crack or pop, a twinge from time-to-time, or a hesitation to push on an exercise, workout, or sport because your body is ‘telling’ you something. I know what’s it’s telling you: you’re wound up, not old.

Follow these 3 steps to ‘unwind’ and give your body a chance to feel young and mobile again—it’s the simple movements we lose that change the game for us:

Step 1: Jump on/off of something (example exercise: box jump)

Find a sturdy surface—for example, by placing a bench next to a wall—and attempt to jump on and off of it. At first, you might start with it at about 6 inches off the ground, or not even have a bench to jump on or off. After a short time, the goal should be to jump on and off something that is 2-3 feet off the ground, without any trouble, spotting, or hesitation.

Step 2: Get on and off the ground (example exercise: turkish getup)

Our ability to get on/off the ground is one of the most complex movements to coordinate. By warming up with a short walk and then getting on/off the ground as an exercise, you are creating a surge of neurological potential to your muscles, and improving your balance, coordination, and muscle timing all at once.

Step 3: Reach, hold, and then reach further(example exercise: swimming or yoga)

There is a principle called the CREEP Principle, and it suggests that your body will respond to slow and steady stretch over time. By reaching as far as you can, whether while you’re bearing weight or not, your body is forced to adjust and stabilize. Then, reaching further, it strives to accomplish the same. The key factor is that each time, it is learning about a new position, recruiting muscles to protect you, and allowing you to go a bit further. Many times, there’s no physiological reason why you can’t move more easily; rather, your body has forgotten how. This step is about reminding your body how to move beyond its comfort zone with ease and confidence.

*NOTE:

It’s best to go for a 5-20 minute walk before doing any of the above exercises, in order to be adequately warm and get the most benefit as fast as possible. Of course, if you have any pain or fear injury, do not exercise without consulting with your physician or physical therapist first.

When you move like a child again, and then you add resistance and intensity, your body grows, heals, and disrupts its pattern of breakdown; in actuality, you are reversing your health momentum by having fun and doing things that are natural, feel good, and offer you a mental break from your day.

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts. Also check out my new website Evolution Made Easier and blog of the same name for more helpful information, tips, tools and resources.

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.

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