Tuesday, October 16, 2018

The 12 Best Ways to Improve Your Digestion Naturally



Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea. 
However, when these symptoms occur frequently, they can cause major disruptions to your life. 
Fortunately, diet and lifestyle changes can have a positive impact on your gut health. 
Here are 12 evidence-based ways to improve your digestion naturally.

1. Eat Real Food
Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut (2). 
Trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease (3). 
What’s more, processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems. 
One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people (4). 
Studies have also shown that artificial sweeteners and sugar alcohols decrease the number of healthy gut bacteria and increase the number of harmful gut bacteria (456).
Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease (7). 
Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (8). 
Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion. 
SUMMARYDiets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases. 

2. Get Plenty of Fiber

It’s common knowledge that fiber is beneficial for good digestion. 
Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along (9).
Soluble fiber is found in oat bran, legumes, nuts and seeds, while vegetables, whole grains and wheat bran are good sources of insoluble fiber. 
A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS (10). 
Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to reduce the risk of inflammatory bowel conditions (8). 
Prebiotics are found in many fruits, vegetables and grains.

Monday, September 24, 2018

How to Increase Platelet Count Naturally?


What Does ‘Platelet Count’ Mean?

‘Platelets’ are a very important component of blood. They are the smallest of the blood cells which facilitate the body in the clotting of the blood, by forming plugs in blood vessel holes.

The role of platelets is very crucial in the case of an injury because these blood cells help the body to form clots in order to stop bleeding. Platelets circulate in the blood with an average lifespan of 5-9 days.

‘Platelet count’ refers to the number of platelets per microliter of circulating blood. The platelet count is considered to be ‘normal’when the number of platelets per microliter of circulating blood ranges between 150,000 and 450,000.

If the platelet count falls below 150,000 platelets per microliter of circulating blood, it is considered to be ‘low platelet count’; and if the platelet count is more than 450,000 platelets per microliter of circulating blood, it is considered to be ‘high platelet count.’ The health condition linked to alarmingly low platelet count is known as ‘Thrombocytopenia’; whereas the health condition associated with abnormally high platelet count is called ‘Thrombocytosis.

Some of the common indications of ‘low platelet count’ include fatigue, easy bruising, slow clotting of blood, bleeding gums, and appearance of red/purple spots on the skin. On the other hand, some of the common indications of ‘high platelet count’ include chest pain, weakness, headache, and dizziness (or light-headedness).

How Can ‘Platelet Count’ Be Increased Naturally?


A ‘low platelet count’ can lead to several health complications because this conditions results from reduced production of platelets, presence of platelets in the spleen or increased breakdown of platelets. This condition can put the affected individual at apotentially high risk of internal bleeding or other problems related to blood vessels or clotting of blood.
Platelet count can be increased naturally with the help of certain foods which are readily available and are also quite cheap. However, if the number of platelets is severely low, it is advisable to seek medical treatment in time, so as to avoid complications.
Some of the foods which can be helpful in increasing platelet count naturally are:

Steamed Vegetables

The addition of steamed vegetables to daily diet can be very beneficial for people having a low platelet count. There are certain vegetables which, when taken in steamed form, can give a notable boost to platelet count. These vegetables are: pumpkin, cabbage, potatoes, peas, carrot, turnip, beans,bottle gourd, round gourd, bitter melon, cauliflower, and broccoli.

Sprouts

The intake of sprouts is also a very convenient way to increase platelet count naturally. Patients with low platelet counts are generally advised to include sprouts of green lentils, bengal grams, beans and fenugreek to their diet.

Fruits

Making changes to the diet in order to include certain fruits can also be very effective in increasing the platelet count in a safe and natural manner. Some of the fruits which should be a part of the diet of patients with low platelet count include apples, bael, papaya, banana, pears, and pomegranate.
However, it is pertinent to note that people with low platelet count should avoid the intake of citrus fruits like lemon, orange and sweet lemon.

Thursday, May 24, 2018

10 Tips and Supplements for Adrenal Fatigue Repair


The correct supplements for adrenal fatigue changed my life more than once. First diagnosed with lowcortisol after a heat stroke in 1987, I fell to almost complete adrenal failure in 2001 after severe Epstein Barr Virus.
My goal has always been to repair the adrenals, not just take things for fatigue. I never went on the steroids I was told I’d need. I took rebuilding supplements and made changes in my life.    
Want more energy? REPAIR the Adrenals and Thyroid. Don’t overcome “fatigue” with coffee or other stimulants. Here’s some very personal tips and supplements for adrenal fatigue repair.  

5 Supplements for Adrenal Fatigue 

  1. Passion Flower calms body and mind to help you sleep, focus, and overcome anxiety. To repair the adrenals you have to fix the “wired” before you fix the “tired”.
  2. Licorice makes Cortisol last longer. You want this kind from Amazon, not this one with Glycyrrhizzin removed. That works for reflux and ulcers. Or get Licorice tincture to add to your water during the day (don’t take it after 5 PM). 
  3. Adrenal Cortex is different from Adrenal Glandulars. I sell this one in my online store. It’s derived only from the inner Adrenal Cortex and no outer Adrenal Medulla like regular glandulars have. The Medulla makes Epinephrine, so regular glandulars can make you speedy. 
  4. Systemic Formulas Ga – Adrenal is the #2 product in my clinic and online store (after D3 Completewith K2). This 40 year old product was designed by a master Herbalist. It worked for me in the 80’s and still works today. It’s ideal at 3 PM – or take as desired. It’s not a stimulant but will lift you gently out of fatigue. It works well with Premier Adaptogen, packaged together here
  5. B Vitamins may help. Try a mix of Phosphorylated B’s plus MTHF like this one.

5 Tips for Adrenal Fatigue Repair

  1. Sleep. Nap. Meditate. You cannot fix fatigue until you stop overwork, worry and lack of sleep. Calming yourself is the best way to have more energy. In addition to the Passion Flower above, add some Systemic Formulas N3 – Relaxa day and/or night. Try both before bed, during the night if you’re restless, or take in the daytime to stay calm.
  2. Stop Caffeine. Beating up the adrenals will not help them repair!
  3. Keep blood sugar stable. The adrenals play a huge role in blood sugar management. Give them a break with more proteins, fats and vegetables and a lot less starchy carbs or sugar. Eat on a schedule. Here’s my DVD on “The Diet For Human Beings”. 
  4. Get lab facts! Test both the thyroid and the adrenals to know which (or both) need help. Test – don’t guess. This article has tons more about saliva testing. This has some quick tests you can do at home. Here’s how to test your thyroid properly, even when your doctor thinks TSH is sufficient.
  5. Acknowledge it’s your responsibility to take charge of your life. No one else can make your life calmer and happier. Trust me – I worked myself into the Hospital twice before I learned to “Grow Up”!

20 Vegetables You Should Be Eating (+ Yummy Recipes)



We’ve all been told over and over again “eat your veggies!” I’m sure at this point in your life you know how good veggies are for you. You know you should be eating them (and most likely be eating more of them than you already are). But let’s face it… sometimes it can be hard to get those veggies in. So rather than me going on and on about why you should eat more veggies I thought we’d go through which veggies are going to be giving you the most bang for your buck.
So when you go to eat your veggies for the day – try to eat some veggies from this awesome powerhouse list:

20 Veggies You Should Eat Often (+ Yummy Recipes to Try!)

1. Beets

These red beauties are packed with many health benefits. Beets have been shown to help lower blood pressure, fight inflammation, and boost stamina. Along with all that beets are also filled with fiber, immune-boosting vitamin C, potassium, and manganese. All this helps promote a healthy nervous system; increases muscle function; and strengthens bones, livers, kidneys, and the pancreas. (And that’s not all!) Beets also have those powerful phytonutrients (which is what gives it that deep red color) that have been shown to help reduce risk of cancer.  
Take a look at these recipes that feature this powerhouse veggie:

2. Collard Greens

Looking for a wide range of health benefits from a single food source? Look no further than collard greens. Not only are they filled with protein and fiber, but collard greens contain a huge amount of vitamin K (like one cup of boiled collard greens gives you well over 100 percent of the daily recommended intake of vitamin K – win!). Collard greens are a cruciferous vegetable (which are known for anti-cancer properties) so including more of them in your diet will reduce your risk of cancer.
Plus add in the fact that collard greens have such a high amount of vitamin A (which helps bring health to your skin and hair) and that they contain cholines (which helps with sleep and mood) and you really have a winner.
Here are some a couple of our favorite recipes that use collard greens:

3. Pumpkin

Yes to all things pumpkin! Full of fiber, potassium, and vitamin C – pumpkin is a great way to help support you heart and digestive health.
Check these pumpkin recipes out:

4. Watercress

Watercress, like collard greens, is a cruciferous vegetable (so you get all that awesome cancer fighting goodness). It also contains a lot of vitamin K (which makes those bones healthy and strong). Watercress has the antioxidant alpha-lipoic acid which actually helps lower glucose levels and helps in treating diabetes.
Here are some great recipes with watercress:

Friday, May 11, 2018

Tips for more effective ab exercises


Churning out those crunches in the hope of getting a washboard-stomach? You need to read this first.


Toned abs don't just look great, they're also vital for good posture and avoiding lower back pain.
But there's a limit to how far the exercises, known as crunches, will go toward getting you those six-pack abs. These exercises create definition, but they won't get rid of belly fat, according to a report in The Journal of Strength and Conditioning Research.
Working smarter
That goal needs the one-two punch of exercise to firm muscle and diet to reduce fat. That being said, crunches belong in a core workout – that's one that targets all the muscles in your torso.
When it comes to crunches, working smarter is more important than doing hundreds of them.
Improve your ab workout with these quick tips:
  • Increase the number of reps per set.
  • Increase the number of sets.
  • Shorten resting time between sets.
  • Increase the angle of exercises.
  • Wear ankles weights for more resistance.
  • Hold a weight plate against your chest.
Here are specific pointers to improve the effectiveness of the most popular exercises:
1. The basic crunch
For the basic crunch, lie on your back, knees slightly bent, feet flat on the floor and hip distance apart. Breathe in, then exhale as you tighten your abs and lift your head and shoulders toward the ceiling. Do not curl up toward your knees. Hold briefly, then slowly return to the starting position, inhaling as you lower yourself to the floor. Start with 10 reps done in good form – no jerking or rushing.

Monday, April 23, 2018

6 ways to train less and still get stronger


“I’m really disappointed in my performance today. I guess I need to train harder.”
If I had a rand for every time a rider I was working with uttered one of those phrases, well, let’s just say I wouldn’t hesitate to buy a brand new carbon fork and frame.
The answer to these crestfallen cyclists is rarely ever, “Yes, you should train harder.”
Many of them dig so deep, they’re already a few inches shy of six feet under, metaphorically speaking. Instead, what they really need to do is to train smarter.
Next time you think, “I need to do more,” consider that maybe that more is actually less, and try these six training strategies that are all but guaranteed to help you make gains.
Step 1: Take a rest day (or two) already!
Many of us (guilty as charged) get sucked into pushing ourselves too hard too often, because it feels good to go hard and blow off stress, whether you’re on your bike or in a CrossFit box or running on your favourite trails.
That is, until you start to feel flat and sluggish because you’re breaking your muscles down without ever giving them the proper and complete rest they need to build back up.
That’s not just bad for your bike performance; it’s bad for you.
In a study published earlier this year, Canadian researchers found that Olympic rowers had lower levels of bone-building protein in their blood and higher levels of inflammation during hard training blocks, compared to recovery periods, where they took days completely off.
Research has also found that successive intense workouts without a recovery break can lower your immunity.
When you’re riding hard and training lots, schedule one day off each week to recover.
Step 2: HIIT your max
I feel bionic. That was my exact thought while I was out doing an interval workout a few weeks ago. My legs felt fresh. I was hitting my max heart rate. I wanted to push as hard as I could and nail my workout – a sensation I hadn’t felt in a while. What made the difference?
I had taken a very easy week with two rest days the week before. That’s the magic of actually following Step 1; you have a full tank of gas and a head of steam for Step 2 – go really hard.
Sprint intervals are the quickest way to get strong and fit fast. They literally take almost no time – mere minutes (this is also a good way to psyche yourself up for doing them; remind yourself that they’re really short).
The key is going mad-dog frothing at the mouth hard for 10 to 40 seconds. Do six to eight efforts with about one to two minutes recovery in between to let your heart rate come down.
If done a couple times a week, this type of training raises your V02 max, lactate threshold, and levels of human growth hormone and testosterone, which help you build muscle and burn fat.
In a study of 22 trained cyclists, those who replaced part of their usual training with intervals for eight weeks improved their power output during a 40K time trial by nearly 8%, while the others saw no measurable gains.
Step 3: Lift (really heavy) things up and put them down
When I’m just riding lots, I feel pretty fit, but after a few months, I definitely feel a loss in torque and power. Intervals help. So does strength training – another scientifically proven way to get stronger and faster in less time.
Strength training especially benefits women and masters riders (who have less muscle mass to start or are at a point where lean muscle mass dwindles with the passing years), but it has been shown to produce gains for young riders, as well.
When Scandinavian researchers had a group of young elite riders swap in some heavy “leg days”, including moves like half squats for their usual endurance training once or twice a week for 25 weeks, they significantly improved their peak wattage during a 30-second sprint test, as well as their average wattage during a 40-minute all-out TT, compared to a group of their peers who stuck to their usual on-the-bike endurance training, despite the fact that the strength trainers actually spent a little less time training overall.

Yoga for children


Yoga is not just for adults; it is a great way to usher tiny tots into a healthy regimen. Yoga is a multifaceted subject. Aspects of yoga, when properly taught under a yoga practitioner, will provide children with sound physical and mental health and lead to balanced growth.
Children should first be taught asanas that correct anatomical defects and create flexibility. Having prepared the foundation properly, the teacher should proceed to teach complicated asanas that affect physiology and psychology of a child. Yoga asanas are not contortion of the body. Skill in the performance of yoga asana means correct placement of limbs and muscles in difference postures.

Physiological Importance of Yoga for Children

  • It improves circulation vital to proper functions of the body
  • It nourishes and stimulates the endocrinal gland which governs growth and development
  • It helps to establish regular and easy menstrual cycle
  • It enhances mental capacity
  • It strengthens the nervous system thereby improving endurance
  • It helps the child to become self-disciplined and self-controlled and less prone to extremities of behaviour
  • It regulates the adrenal glands, thus check aggressive behaviour
  • It regulates pituitary and pineal functions thus correcting brooding behaviour in girls
  • It checks lethargy
  • It builds self-confidence
  • It helps to develop moral, ethical character

Yoga Asana for Children

Standing Asana

  • This helps to improve the arches of feet
  • Helps to trim waist
  • Builds up chest

Sitting Asana (Vir Asana)

  • Corrects flat feet
  • Removes pain in legs
  • Ideal for sports people
  • Makes knee joints flexible
  • Helps in digestion

Forward Bending Asana (Paschim Motta Asana)

  • It invigorates abdominal organ, rests the heart, and refreshes the brain

Inverted Asana

  • Increases blood circulation to brain. Improves memory and will power and promotes growth

Supine Asana

  • It refreshes body and mind, keeps abdominal organs healthy

Prone Asana

  • Strengthens the back, hips, and thighs

Twisting Asana

  • Provides relief from stiff neck and sore back

Backward Bending

  • It corrects rounded back and shoulder, improves respiration, and removes dullness and laziness

Keep your Kid Healthy with These Yoga Poses



We are in an age where everything is fast and in order to keep up with times, we need to maintain our health. This age of technology (computers, television and competitive sports) gives rise to tense, exhausted bodies and stressed minds. More and more children are spending time in front of the TV. In this challenging scenario, yoga may be just what they need for greater health, energy and enlightenment.
Yoga is just the right kind of exercise for children as it is gentle, non-competitive and works on not only the entire body but also on the mind and the soul. You cannot deny the fact that a kid has many activities to take care of. Starting right from attending school to curriculum classes, sporting activities, etc., they have to face it all. If you expect so much from your kid, then remember that yoga for kids is crucial to let them survive in this competitive world. 
How Yoga Helps Children?
Yoga helps kids nurture their tender minds and bodies. It is a holistic technique of relaxing distracted minds and gaining composure. Moreover, children can develop an intimate relationship with their inner-self and the surrounding world.
Yoga helps boost concentration levels, focus and attention of kids. It increases their self-esteem and confidence, enhances their creativity and imagination, develops strong, flexible and healthy bodies and gives them an experience of a relaxed state of body and mind. Fun Ways of Yoga Practice
Over the years, several fun-based yoga programmes have come up. These involve theatre and stories (each story has value in it). Stories often take the mind to far away places and to get there you have to fly. Yoga is being taught differently from the way it is taught to adults. The programs also include shlokas, mudras and pranayams.
Yoga means connecting to God. A child's mind is pure and body flexible. They'll absorb everything that is given to them. The earlier your child begins the better he/she will feel. Let Yoga be his guide into the world of good and harmonious living. Give them a gift to stay healthy, happy, positive, self-confident and emotionally independent.