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.

 

 

Meridian Tapping For Depression, Anxiety And More

 

For those of you who are not familiar with EFT (Emotional Freedom Technique) and other forms of meridian tapping, this is a good introduction to an easy to learn type of self-help tool that can be used for any number of issues, including depression and anxiety, which is what this article by Katherine Marko focuses on…….

 

Tapping can reduce symptoms of anxiety and depression.

How To Use Tapping For Depression And Anxiety

 (By Tapping, also known as TFT (thought field therapy) or EFT (emotional freedom technique), is a method that combines ancient Chinese acupressure with modern day psychology. It’s called tapping because you literally tap on points of the body while making certain statements. Advocates of this method further claim that tapping can successfully treat any disorder — even banish depression and anxiety.

What does tapping do? 

Tapping is thought to be extremely powerful and may be used to treat a wide variety of physical and psychological conditions, including pain relief, weight loss, addiction, self-sabotage or financial stress. By tapping end points on meridians — a network of channels that transport energy — energy flow is unblocked and releases the phobia.i

By further focusing on the stressful issue or challenge, you send a calming signal to the amygdala in the brain. This is the part of the brain that sends out the “fight or flight” response. Tapping desensitizes that stress signal. So, in a sense, it alters your brain, energy system and body, and how you react to stress.

How can tapping help with depression and anxiety?

Depression is a common mental disorder that, according to the World Health Organization, affects as many as 350 million people of all ages around the world. It’s characterized by sadness, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, feelings of tiredness and poor concentration. It can last a long time or it can be sporadic, substantially impairing your ability to function at work, school or even in your daily life. When it’s at its worst, depression can lead to suicide.

So how can tapping help? For starters, tapping is like acupuncture, except it uses no needles. Both tapping and acupuncture heal through stimulating the body’s meridians and energy flow. So, when we consider the benefits of tapping for depression we can also look at the benefits acupuncture has on depression. According to HealthCMI, research from the Beijing University of Chinese Medicine found that acupuncture is an effective treatment for depression and generalized anxiety disorder. It also enhanced the effects Paxil, a commonly prescribed anxiety med.

Tapping can reduce symptoms of depression

Similar studies involving tapping and depression also show promising results. A study published in the journal Integrative Medicine, set out to evaluate the effectiveness of CBT (cognitive behavioral therapy) and EFT in the treatment of depression and anxiety. CBT treats depression with a hands-on approach and a goal to change patterns of thinking or behavior.

The study, which took place in Queensland, Australia recruited 10 local participants. Researchers found that both treatment approaches produced significant reductions in depressive symptoms. The CBT group reported significantly less depression after the treatment, but was not maintained with time. The EFT group reported a significant reduction in symptoms with a delayed effect after three and six-month follow-ups.

So, overall, the study provided evidence to suggest that EFT might be an effective treatment strategy worthy of further investigation. In another study research involving post-traumatic stress disorder and veterans, researchers found that anxiety and depression were both reduced significantly, as was psychological symptoms and pain after EFT.

Here’s how to tap away depression or anxiety

Remember tapping can be used for everything, but for the purpose of this article we’ll focus on depression and anxiety. Here are the tapping guidelines according to The Tapping Solution. Before you begin, identify the problem you want to focus on, and create a statement. EFT Universe suggests that the following phrase works well to clear depression, in particular. “Even though I am depressed, I am a happy person because I deeply and completely accept myself.”

1. Karate chop point

With four fingers on one hand, tap the “karate chop point” on your other hand. The karate chop point is on the outer edge of the hand. Now repeat your statement three times out loud, while continuing to tap the karate chop point five to seven times. Say out loud, “Even though I am depressed, I am a happy person because I deeply and completely accept myself.”

2. Eyebrows

With firm but gentle pressure, as if you were drumming on the side of your desk, tap with two fingers on the inside of the inner edges of the eyebrows (closest to the bridge of the nose) five to seven times. Repeat the statement, “I am such a happy person. I am so happy.”

3. Sides of the eyes

Then, with both hands tap on the side of both eyes with two fingers, five to seven times while repeating the same statement: “I am such a happy person. I am so happy.”

4. Cheekbones

Then, with two fingers on each hand, tap on top of the cheekbones, under the eyes. Tap five to seven times while repeating again, “I am such a happy person. I am so happy.”

5. Above the lips

Then, with one hand, tap under the nose in the crease above the lip with two fingers, five to seven times and repeat, “I am such a happy person. I am so happy.”

6. Under the mouth

Tap under the mouth, below your lower lip with two fingers, five to seven times and repeat: “I am such a happy person. I am so happy.”

7. Collar bone

Tap with both hands on either side of the collar bone (under the hard ridge) with four fingers, five to seven times, repeating, “I am such a happy person. I am so happy.”

8. Beneath the armpit

iNow tap under the armpit (bra level for women) with two fingers, five to seven times and repeat: “I am such a happy person. I am so happy.”

9. Top of the head

Finally, tap on top of the head (center of the crown) with four fingers, five to seven times, repeating: “I am such a happy person. I am so happy.” Take a deep breath and relax.

The tapping order begins at the top, works its way down, and ends by returning to the top of the head to complete the loop. Once you’ve completed the sequence, focus on your depression again. How intense is it on a scale of one to 10? If your depression is higher than “two,” you can do another round of tapping. Keep tapping until your symptoms have subsided.

Depression is treatable

When you’re depressed, for example, it can feel like you’ll never get out from under that dark cloud. But, it’s important to understand that even the most severe depression is treatable. So, if depression is keeping you from living the life you want, then don’t hesitate to seek help.

Learning about your treatment options will help you decide what approach is best for you. No two people are affected in the exact same way by depression. So, treatments may vary from therapy to medication to healthy lifestyle changes. According to HelpGuide.org you shouldn’t rely on medications alone. While medication can relieve the symptoms of depression, it is not usually suitable for long-term use.

Consider natural remedies instead of antidepressants

Research published in the BMJ asked the question: “Does long-term use of psychiatric drugs cause more harm than good?” Researcher Peter C. Gotzsche from Nordic Cochrane Centre in Denmark believes that taking antidepressants could increase your risk of dying prematurely. Furthermore, he suggests drugs do little for patients over a placebo and that the medicines should be scrapped altogether.

Prescribed meds are generally a Band-Aid solution for an underlying problem. In fact, according to Gotzsche, psychiatric drugs are responsible for the deaths of more than half a million people — aged 65 and older — each year in the Western world. Yet, the debate rages on; many doctors agree that for those who suffer from severe depression drugs could make a critical difference. But there is no “one size fits all” approach to treating depression, which is why meds won’t work for everyone.

Tapping is an alternative therapy treatment that may help you avoid taking potentially dangerous drugs. Even if you are on prescribed meds, you can certainly try tapping as a means for speeding up recovery.

— Katherine Marko

Source: http://www.thealternativedaily.com/how-to-use-tapping-for-depression-anxiety/

Related Self-help Health posts:

Feeling Stressed? Rub Your Ears

Use Acupressure Points To Alleviate Stress

Spirit Gate: Heart 7 For Anxiety, Insomnia 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 healthcare

Free Alkaline Cooking Class, 2 Great Sounding Recipes AND a Free Cookbook!

 

I saw this soup recipe on Facebook earlier today and can’t wait to try it. With all the ingredients it includes, the taste should be right up my alley, plus so healthy, to boot. At the end of the video she mentions that for today they are offering a free pdf of the 56-page Cooking With Coconut cookbook where the recipes are geared toward fat-burning, boosting metabolism, and regaining energy, so act quickly and take advantage of that!

 

Here’s the link to ask for the free Cooking With Coconut Recipes e-book pdf:
http://lxnhealth.com/1g
And Ross from Energise For Life has an invite to his free on-line cooking class taking place on 8/31 at 3pm or 9/1 at 7pm. Here’s what he has to say about The Alkaline Cooking Class: Making Nourishing Alkaline Meals a Breeze…….

 

This is the last time this year that I will be running this workshop (the previous two in Feb and May were both totally filled)…
 –
During the cooking class I will share with you my top, most-easy-to-implement strategies and hands-on-tools on how to make living & cooking alkaline SO easy, simple and effective…
By the end of the workshop you will be able to easily integrate nourishing alkaline meals into your life without it taking hours or being hideously hard work!
 –
There will be two sessions to cater for different time zones/schedules so pick which works best for you 🙂
 –
During the workshop we’ll be covering:
 –
  • The Automatic Menu Plan: how to save HOURS planning and shopping with my simple 3-step strategy
  • How to Get 5 Serves of Greens on Autopilot: smash the five-a-day recommendation by having five serves of GREENS a day, giving you wiggle room with the rest of your diet
  • Discover The Silent Killer: The Most Commonly Consumed, Acidic, Thyroid-Damaging Inflammatory Foods that you’ve been told was HEALTHY & How to Avoid Them
  • Easy Simple Swaps: how to eliminate the seven most acidic, commonly consumed foods with nourishing, delicious alternatives
  • Master the Sweet Tooth Saviour: How to Make Alkaline, Delicious Desserts to Satisfy Even the Sweetest Tooth on Earth
  • The Top 8 Most Easily Added Alkaline Foods: these take no time to add into your existing meals but they will make a world of difference
And a whole lot more! Click here to register now
 –
And something else of interest from Ross…..a sweet potato brownie recipe :-)…..
closeup of sweet potato brownies

Sweet Potato Brownies

This is the the easiest sweet potato brownie recipe you’ll ever see! It includes alkaline, anti-inflammatory and anti-oxidant rich ingredients and only takes 15-20 minutes to make!

I love this for it’s speed, ease and deliciousness – gets you out of a bother when you have a sweet tooth but contains only 3-4 g of sugar per serve!That’s practically nothing!

Ingredients:

1 whole medium sweet potato
2 cups almonds (or cashews or a mix)
5 tablespoon raw cacao powder
1 pinch Himalayan salt
¼ cup coconut oil, melted
*¼ cup rice malt syrup

Optional: 1 tablespoon coconut flour (optional but adds to texture)

*Personal Note: After learning about how so many rice-based products are filled with arsenic, I’m thinking I will try substituting a different sweetener…..maybe coconut nectar or maple syrup, since their consistency would be similar.

Method:

1) start by peeling and chopping the sweet potato into large, rough chunks and then boil until soft (about 15-20 minutes depending on the size of the chunks)

2) Set that aside and cool and in the meantime, blend the nuts, cacao and salt until reasonably fine.

3) Put this in a mixing bowl with the coconut oil, coconut flour (if using) and rice malt syrup and mix through thoroughly.

4) Once the sweet potato has cooled, mash this and then stir and fold this into the mixture.

5) Put everything into a lined or lightly greased pan and press it down firmly, and then put into the fridge or freezer (depending on how you’re going to use it – see below).

This makes about a dozen decent slices (or more if you want them for snacks) and contains zero fructose and very little sugar – BUT – lots of protein, fibre and healthy fats to keep you going for hours.

If you are going to eat all of them between yourself, family, guests etc these within a couple of days, put straight into the fridge. However, if you are planning on having them slowly over a week or two, cover and put in the freezer as sliced, individual serves. You can remove them and enjoy within just 10-15 minutes of taking them out of the freezer.

Source: http://liveenergized.com/alkaline-recipes/sweet-potato-brownies/

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts. Also check out my website Evolution Made Easier (and its To Your Health page) and my 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.

Lose Belly Fat With Coconut Oil? Yes Indeed-y!

 

I’ve known that coconut oil is supposed to help with losing weight for several years now, but this newsletter excerpt from Jeff Hayes was the first time I came across specific studies cited to prove how it helps with belly fat. And what’s nice is the oil has so many other benefits as well. It’s a real winner in my book, which is probably why I’ve featured it in so many of my previous posts.

So read on to find out more about how coconut oil can reduce “belly bulge,” and then check out the free alternative health resources listed at the end of the post…..

 

coconuts-Coconut-oil-on-spoon

(coconutoil.com)

I’ve run across some VERY interesting studies recently on the relationship between coconut oil (or any type of coconut fat, including coconut milk and cream) and how it can affect your body fat…

The findings may surprise you!

A 2009 study published in the Journal Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean oil on a group of 40 women over the span of 28 days.

Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat.  Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.

The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in coconut fat and weight management.

The studies showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass. The study authors highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs)  and a high fat diet with MCFAs.

In order to bring about weight gain, caloric intakes were adjusted for the diets. At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories).

Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

Another added bonus of consuming organic coconut oil (and coconut cream or milk) is that it tends to make us feel fuller for longer.

Studies indicate that MCFAs help increase feelings of fullness and lead to a reduction in calorie intake when compared to the same amount of calories from other fats. When MCFAs are metabolized, ketone bodies are created in the liver – these have been shown to have a strong appetite reducing effect helping you to lose fat faster.

Source: Newsletter from filmmaker Jeff Hays of Movies that Make Movements

Want a simple way to get more coconut oil into your diet? Just add the oil or full fat coconut milk to your breakfast smoothie or morning coffee!

Of course exercise is an important part of any “less flab, more flat” formula :-), and this post by Dr. Mercola is full of exercises and strategies for helping with that:

http://fitness.mercola.com/sites/fitness/archive/2016/04/22/standing-ab-exercises

And if you think using coconut oil daily for helping to reduce abdominal fat is pretty incredible, you’re going to be even more impressed by the other powerful health benefits of coconut oil discussed in these related Self-help Health posts:

https://selfhelphealth.wordpress.com/2013/05/18/coconut-oil-one-of-the-yummiest-health-aids-ever/

https://selfhelphealth.wordpress.com/2013/05/22/coconut-oil-cleanse/

https://selfhelphealth.wordpress.com/2013/07/05/all-natural-suncreen-recipe-with-coconut-oil/

https://selfhelphealth.wordpress.com/2013/06/16/coconut-milk-ice-cream-a-way-to-have-health-eat-it-too/

https://selfhelphealth.wordpress.com/2013/08/04/more-on-the-coconut-oilalzheimers-connection/

https://selfhelphealth.wordpress.com/2013/05/23/more-on-coconut-oil-reversing-alzheimers/

 

And here’s the free resources I mentioned…….

If you feel sluggish and slow, and you wish your days were fueled by more energy, mental clarity, and joy, here’s some good news!

Living with low vitality is a condition that the world-renowned Deepak Chopra, MD, attributes to “physical and emotional toxic overload.”

To help you eliminate harmful toxins and reset your body, mind and spirit for optimal well-being, Deepak is inviting you (free of charge) to an online event: Detox Now: Purify Your Mind, Body, and Soul from the Inside Out.

For one hour on Wednesday, April 20th, Deepak and his close associate Sheila Patel, M.D. will share their view of what leading edge science is telling us about detoxification, and its ability to help prevent chronic disease, improve immune function, slow premature aging, and much more.

Find out more and sign up here, for no charge.

 

Image

The epidemic rise in health issues like autism, ADD, diabetes, obesity plus countless mental/emotional issues can all be traced back to toxins in our food supply and nutritional deficiencies. That’s why it’s great news that another season of The Food Revolution is gearing up to begin on April 30th.

They are anticipating more than 200,000 participants for this summit and have an  unbelievable team of speakers this year, including Jane Goodall, Ph.D; Christiane Northrup, MD; Daniel Amen, MD; Neal Barnard, MD; Dean Ornish, MD; Mark Hyman, MD;  Andrew Kimbrell, Robyn O’Brien, Ritamarie Loscalzo, DC; Michael Greger, MD; Susan Pierce Thompson, Ph.D; Senator Cory Booker, Vani Hari, Joel Fuhrman, MD; Ronnie Cummins, Marion Nestle, Ph.D; Vandana Shiva, Ph.D; Michael Klaper, MD; Mimi Guarneri, MD; Gene Baur, Chris Wark, David Katz, MD; Michael Greger, MD; and Ron Finley – all personally interviewed by  John Robbins.

This year, in addition to the summit, they’re adding three quizzes. Each quiz feeds into a corresponding score and score explanation, a beautiful special report, and the summit as a free gift to quiz participants to help them learn more and take the next step in their journey.

 

You can find out more and sign up for the quizzes on my What’s New page. You’ll also find details there about the upcoming Natural Cancer Prevention and The Truth About Fat Loss Summits, plus news about a great product I just found out about called Homebiotic that helps keep your living and working environment healthier. 

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts. 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.

Free Detox Summit Event!

I’m a little late getting this notice to you, but I just found out about this free event myself. Sounds like it will be a great health resource. Since we are subjected to more and more toxins and pollution on a daily basis, this is an event probably everyone can benefit from. It started yesterday, but you still have part of today to access those presentations, so sign up asap if you don’t want to miss anything….

 

 

 

Weight gain, mood swings, auto-immune issues and digestive disorders are just a few of the signs and symptoms of your body’s natural ability to detoxify being in overwhelm mode. Learn how to help your body deal with the toxins in our foods, air, water, cleaning and beauty products, and just about anything else, by joining 30 of the health industry’s thought leaders sharing their knowledge and secrets on how to detox safely. Presenters come from various fields of medicine, nutrition and personal growth and will offer a well-rounded, credible approach to a number of much-debated health issues. Learn to navigate your way through today’s toxic terrain by recognizing toxins, what to do about them, and how to change your life for the better! Experts will include David Wolfe, JJ Virgin, Sayer Ji and many more, plus there are a number of free gifts you’ll receive upon registration.

Here a just a few of the topics the experts of The Detox Summit will be addressing:

  • The connection between toxicity and chronic disease (diabetes, cancer, obesity)
  • The role of toxicity in autism
  • How hidden toxicities can keep you from shedding belly fat
  • How common household chemicals you use can increase fat storage and short-circuit your brain
  • How to detox in a way that nourishes your thyroid, gut microbiome, and brain

There will also be presentations that focus on metabolic disorders, dental health and more. This is not an event you want to miss! You can sign up here.

Related Self-help Health posts:

Heavy Metal & Chemical Toxicity

Cleansing & Detoxing the Liver & Gall Bladder

Detoxing Clay Baths

Salt Water Flush

 

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.

Free 3-Part Series on Fat Burning, Exercise and More

I just got an e-mail from Dr. Nickolas Hedberg  about a free 3-part series he is presenting starting next week. Sounds interesting. Here’s the e-mail message…..

 

Greetings,

I am doing a 3-part webinar series with Hawthorn University starting next Tuesday July 1st at 7pm Eastern.

This webinar is free and open to the public as well as the Hawthorn students.

The first webinar next week will focus on the nutritional aspects of burning fat and gaining muscle, while part 2 will focus on exercise and part 3 will focus on supplementation.

I’ll let you know about part 2 and 3 in the future.

Just click here to register:
===>  https://www2.gotomeeting.com/register/896989938

Yours in Health,
Nikolas R. Hedberg, D.C., D.A.B.C.I., D.A.C.B.N.
http://www.drhedberg.com

7/7/14 Update: In case you missed the webinar last week on Nutrition for Optimal Muscle Growth & Fat Loss, you can watch it now on YouTube for free.
===>  https://www.youtube.com/watch?v=jugR4MieeSE&feature=em-subs_digest

The next webinar will be Tuesday July 15th at 7 pm Eastern on the Best Exercise for Muscle Growth & Fat Loss.

 

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.

 

 

7-Minute Workout & A Little Yoga

In a recent post I talked about The 5 Tibetans, a great exercise routine that is quick to learn, requires no special equipment, doesn’t take much of your time, and offers multiple benefits. Here’s another routine that is getting a lot of press these days. It’s called the 7-Minute Exercise Routine and the chart below shows the various exercises involved.  This workout is designed to increase muscle mass and significantly burn fat by supercharging your metabolism. No weights are necessary; all you need is a chair. Make sure you are well-hydrated before starting the exercises…..

 

 

Instructions are pretty simple…..perform each exercise for 30 seconds, rest 15 seconds or less between exercises, do 1 or more circuits, and rest 2 to 3 minutes between circuits. May be easier said than done though. 🙂

(This exercise routine was featured on a segment of ABC News that you can watch here: ABC News on 7-minute workout)

Dr. Joseph Mercola had this to say about why high intensity exercise is good for the body:

What Makes HIIT so Effective?

Your body has three types of muscle fibers: slow, fast, and super-fast twitch muscles. Slow twitch muscles are the red muscles, which are activated by traditional strength training and cardio exercises. The latter two (fast and super-fast) are white muscle fibers, and these are only activated during high intensity interval exercises or sprints. The benefit of activating these fibers is that they will produce therapeutic levels of growth hormone, which many athletes spend over a $1,000 a month to inject themselves with. So there is no need to pay the money or take the risks when your body can produce growth hormone naturally through high intensity exercises.

Getting cardiovascular benefits requires working all three types of muscle fibers and their associated energy systems — and thiscannot be done with traditional cardio, which only activates your red, slow twitch muscles. If your fitness routine doesn’t work your white muscle, you aren’t really working your heart in the most beneficial way. The reason for this is because your heart has two different metabolic processes:

  • The aerobic, which requires oxygen for fuel, and
  • The anaerobic, which does not require any oxygen

Traditional strength training and cardio exercises work primarily the aerobic process, while high intensity interval exercises work both your aerobic AND your anaerobic processes, which is what you need for optimal cardiovascular benefit. This is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week. So when it comes to high intensity exercises, less really is more...

 

Read the full article: http://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspx?e_cid=20130524_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20130524

And here’s a link to an article that goes into the history and physiology behind this high intensity workout more in-depth, plus features pictures of someone doing the exercise poses:

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

And thanks to Dr. Nikolas Hedberg, there’s a pdf you can print out with the poses, plus his suggestions for the routine to follow when using them:

http://drhedberg.com/blog/wp-content/uploads/2010/06/7-Minute-Workout.pdf

Also, if you’d like a nice little stretch and cool down after this high intensity workout, here’s an easy to follow 3-pose, 5 minute yoga routine that I found out about from Lucas at Yoga Body Naturals

http://www.youtube.com/watch?v=W-6wcF_LPFI&feature=youtu.be

For more information and 64 free video tutorials, go to the Yoga Body Naturals home page and check on the “Videos” section listed under the “Free Stuff” icon at the top of the page.

Related Self-help Health posts:

The Five Tibetans + 15 Minutes = A Great Exercise Routine

Have You Planked Today?

Ladies & Gentleman….Presenting The Burpee!

 

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.

 

The Five Tibetans + 15 Minutes = A Great Exercise Routine

I’ve  been familiar with the series of exercises called The Five Tibetans for a number of years now, and if you’ve never given them a try, then I suggest you do. They are simple to learn and require no special clothing or equipment, take only about 15 minutes to complete, are great for keeping the body toned and your spine flexible, and can be done almost anywhere…..

 

To be held at: Sa Taronja, Andratx (directions will be sent upon ...

 

The Five Tibetans:

It’s a well-known fact that regular exercise is an important factor in maintaining physical, as well as mental and emotional, well-being. But unfortunately that doesn’t mean that everybody actually includes some form of physical activity in their normal routine. A seeming lack of time is often the reason cited by people for not exercising on a regular basis. If you happen to be one of those people with limited time to devote to an exercise regimen, you might find The Five Tibetans to be “just what the doctor ordered because one of the great things about this group of exercises is that they are quick to learn and only take about 15 minutes to perform, but end up giving all the organs and the spine a good workout.

The Five Tibetans are based on several different yoga poses, so if you’ve done yoga in the past, or are used to being physically active, you will probably find them relatively easy to complete. But if you fall more into the “couch potato” category, or have been relatively in-active for awhile, several of the poses may initially seem difficult. Not to worry! The idea is to start with whatever amount of repetitions is comfortable, and work up to 21 of each exercise. What’s nice is  no gym membership needed, no special equipment or clothing  required—you can do The Five Tibetans in the privacy of your own home whenever you have a little spare time. First thing in the morning is ideal.

five-rites-tibetan five-tibetan-rites-of-rejuvenationfive-tibetan-rejuvenation-ritesthe-five-rites

five-rites

Just by using these five exercises you stimulate full energy flow through the chakras and enliven the corresponding nerves, organs and glands. You will also tone and strengthen the major muscle groups and help bring back a sense of youthful vitality—some people have even had their gray hair go back to its original color. Each exercise works hand in hand with the others in the series, and together they are good for stretching stiff muscles, deepening the breath, and retaining or regaining flexibility of the spine. And you females out there that would like to firm up the back of your upper arms, these exercises, especially # 4, will definitely help with that.

To find out more about The Five Tibetans and the physiology and philosophy behind this group of exercises you can refer to The Five Rituals program or the books The Five Tibetans, by Christopher S. Kilham, and Ancient Secret of the Fountain of Youth by Peter Kelder. You can also find brief instructions and animated pictures of the exercises at the website www.lifeevents.org. The site also contains information on cleansing/detoxing the body, and daily practices that promote conscious well-being.

And here’s a You Tube video on the Tibetans; it’s not in English, but short and sweet :

 

Related Self-help Health posts:

https://selfhelphealth.wordpress.com/2014/01/17/yoga-for-detox-a-great-routine-for-the-new-year/

https://selfhelphealth.wordpress.com/2013/08/10/unkink-with-these-12-yoga-poses/

https://selfhelphealth.wordpress.com/2013/06/06/5-best-yoga-poses-for-fat-burning/

https://selfhelphealth.wordpress.com/2013/12/01/have-you-planked-today/

https://selfhelphealth.wordpress.com/2014/03/09/ladies-and-gentlemen-presenting-the-burpee/

 

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.

Free Event On Weight Loss Using EFT

 

A man does push-ups in the gym.

 

Just a quick post about a free webinar from The Tapping Solution on how you can use EFT (Emotional Freedom Technique) for weight loss. EFT is a simple, easy-to-learn, multi-purpose technique you can also use for a variety of other health issues. A great self-help health tool! Sign up here for the free presentation, plus find out more about the upcoming 7-week program titled The Tapping Solution for Weight Loss and Body Confidence.”

 

Related Self-help Health posts:

https://selfhelphealth.wordpress.com/2013/08/15/green-tea-drink-up-for-weight-loss-dental-health-cancer-prevention-and-much-more/

https://selfhelphealth.wordpress.com/2013/12/26/the-5-ingredients-for-blissful-weight-loss/

https://selfhelphealth.wordpress.com/2013/12/09/free-detox-weight-loss-programs-to-start-the-new-year-off-right/

 

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.

Get Your Groove On: The Music and Movement Connection

The idea of exercising to music is certainly not new, but I found this article on the topic insightful, plus it includes several resources (and I’ve added a few more) that you may find useful for getting your groove on….

 

Music is your best workout partner

(by J. D. Heyes for NaturalNews) If you’re looking to get the most out of your workouts, no matter what it is that you’re getting set to do — cardio, weightlifting or an intense crossfit session — you might first think about getting your groove on.

In fact, according to various studies, if the music that you listen to fits the rhythm and mood of the physical activity you’re performing, you tend to work out a little harder.

“The metronome aspect, the synchronization of movement to music, is the most important,” Carl Foster, director of the Human Performance Laboratory at the University of Wisconsin at Lacrosse, told The Washington Post.

He went on to say that the notion of synchronizing movement to some sort of beat is not a new concept; in Roman times, rowers aboard galleys moved in concert with the beat of a drum.

Finding what’s right for you

“But there is also the distraction and arousal that music brings,” Foster said, noting that both matter, it’s just not clear to what extent. “There’s definitely more buried in music that affects us. But we don’t know exactly how to tease it out.”

How do you know what the “right” music is for you?

As reported by the Post:

If you want to make a workout mix based on tempo — or BPM, for beats per minute — various websites, including www.songbpm.com, can help you determine the tempo of your favorite music to see whether it fits your intended activity. Or you can go to sites such as  www.motiontraxx.com that offer playlists at a certain BPM for running and cycling as well as other activities. Other sites include www.workoutmusic.com and www.powermusic.com.

“Music is positive energy,” Deekron “the Fitness DJ” Krikorian, who produces fitness playlists for MotionTraxx, told the paper. “So when I put together playlists, I look for intensity, positive feeling and cohesiveness.”

He says that if he finds a song that feels good in terms of mood and intensity — but it just has the wrong tempo — he may edit it somewhat in order to change the beats per minute to fit the type of exercise.

“The beat becomes very important anytime there is repetitive movement,” Krikorian said. “Our instincts tell us to move to the beat. Our feet tell us to move to the beat.”

As far as what the ideal cadence is for running, that’s a hotly debated topic in the world of running. That’s because we’re not all built alike and we don’t run at the same tempo or stride. That means that finding what’s right for you could take a bit of trial and error.

Some experts say an eight-minute mile generally corresponds with 170 BPM; others say that figure is closer to 200 BPM. Still, others say the ideal running pace is somewhere between 170 and 180. And there are a few studies that indicate that a faster BPM may be better in terms of preventing injury.

Faster is better in some cases

Then again, you could just try some sort of group fitness class instead, such as step aerobics, cardio-kickboxing or cycling. Instructors have been conducting those kinds of classes to musical beats for years.

Ingrid Nelson, a cycling instructor who packs her tempo-driven classes at Washington, D.C.’s Biker Barre, told the Post that intensity, style and cadence are all important when putting together her playlists.

“I like a lot of ’90s hip-hop and usually stay in the range of 95 to 105 BPM,” she said. But she added that she could go as low as 80 BPM or even as high as 120 BPM if she is prescribing hill-climbing or sprints.

Harold Sanco, a group fitness director and instructor at Results gym in the nation’s capital, said that, for some fitness activities like step aerobics, the tempo usually rises to about 130 BPM.

“You have to pick music that is both safe and effective. If you are going too fast, you risk injury and you’re not working out effectively because you are not getting the full range of motion,” he said.

And here’s another article about the benefits of combining music and exercise, this one is by Lee Dye for abcnews.go.com and focuses on how exercising to music helps improve mental performance….

Study: Exercise and Music Clear the Brain

By Lee Dye

Exercise is good for the body as well as the psyche, according to scads of scientific research. But here’s a new wrinkle. If you listen to music while exercising, your brain will probably work better, too.

Clinical psychologist Charles Emery of Ohio State University has studied the effect of exercise on various types of patients over the years, and to no one’s surprise he has found that it helps in many ways. But as a lover of music, as well as an exercise enthusiast, Emery decided to kick his research up another notch and see what would happen if he combined those two passions.

“I’ve always thought that music had many benefits for people, and increasingly people use music when they exercise, so it seemed like a logical next step in terms of a research project,” Emery says.

So along with Evana Hsiao and Scott Hill of Ohio State, and David Frid of Pfizer, Inc., Emery put his theory to the test, with the help of 33 men and women in the final weeks of a cardiac rehabilitation program. Each of the participants were tested for mental performance after exercising without music, and exercising with music.

The results were very convincing.

Vivaldi Tested, But Not Limited

On average, the participants performed more than twice as well on a verbal fluency test after listening to music while exercising than they did after exercising without the music.

“When there was no music, there was no change,” Emery says.

Emery chose Vivaldi’s “The Four Seasons” for the project because prior research by other scientists with that particular piece indicated that it helped patients with lung disease perform better mentally.

Emery suspects, however, that similar benefits could be gained by listening to all kinds of music, not just classical. The passionate, upbeat rhythms of “The Four Seasons” may stimulate mental performance because it is complex, thus forcing the brain to organize neural transmissions. But other selections might work better for some people.

“I don’t think there is anything specific to Vivaldi or even classical music that would necessarily trigger enhanced brain function,” Emery says. But he is pretty confident these days that music makes a difference, whether it is jazz, hip hop, or classical.

And while his research was centered on cardiac patients, because they often suffer some mental decline as a result of their illness, Emery thinks it works for everybody, not just those who are sick.

Music Enhances Frontal Lobe

Listening to music is a more complex endeavor than it seems on the surface. The human brain has to sort out tones, and timing, and sequencing of various sounds, to comprehend music. So according to theory, that should fire up the frontal lobe of the brain, the part of the brain that is associated with higher mental functions, like thinking abstract thoughts, or planning for the future.

So the researchers used a simple but widely respected test to see if the frontal lobe became more active in participants who listened to music while exercising. The test involves sequencing, within narrow limits, and some degree of mental agility, all functions of the frontal lobe.

FYI, when I was putting together this post I also came across a number of other music and exercise related resources, including http://exercise.about.com/od/exercisemusic/ and a site called clickmix.com, where you can create your own custom aerobic mix, plus this article about the top 100 best workout songs:

http://www.fitnessmagazine.com/workout/music/popular-playlists/100-best-workout-songs/

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.