Search Results

As people increasingly avoid sugar, alternative sweeteners have become more popular. One popular sweetener is monk fruit sweetener, also called Luo Han Guo. It is sometimes called "The Longevity Fruit" because of its amazing anti-oxidant and anti-inflammatory properties. Monk fruit sweetener has been around for decades but has recently grown in popularity since it’s become more readily available. It’s natural, contains zero calories and is 100–250 times sweeter than sugar. It is also has antioxidant properties! Sweetness Comparison: Monk Fruit is 300 times sweeter than sugar. 1/64th of a teaspoon, or a pinch of powdered extract, is equal to one teaspoon of sugar. ⅔ of a teaspoon is equal to one cup of sugar. It's a Healthy Alternative: Zero Calories with Zero Glycemic Index. Powdered extracts of Monk Fruit are an excellent option for making large batches of food and beverage recipes. While monk fruit extract is more expensive than stevia extract, it has a unique taste profile and a great way to switch things up! -----> CHECK OUT THIS GREAT RECIPE FOR FAJITAS USING MONK FRUIT EXTRACT. <---- Monk fruit, also known as lo han guo, is a small, sub-tropical melon grown in Southeast Asia that has been used for centuries as a sweetener. It is often referred to as the longevity fruit or the Buddha fruit. Monk fruit is part of the gourd family, along with pumpkins, squash, cucumber, melons and zucchini, and the actual fruit grows on vines. This melon has been used for centuries in Eastern medicine as a digestive aid and as a cold remedy, as well as a natural sweetener. Other potential health benefits Studies show that the mogrosides in Monk Fruit have antioxidant and anti-inflammatory properties. Antioxidant effects Mogroside extracts have antioxidant and anti-inflammatory properties, as they inhibit certain harmful molecules and help prevent damage to your DNA (5). Anticancer properties Animal and test-tube research suggests that monk fruit extract inhibits cancer cell growth. One study found that the mogrosides suppressed leukemia cell growth. (8, 9). Anti-diabetes properties Since monk fruit sweetener has zero calories or carbs, it will not raise blood sugar levels. Therefore, it may be a good option for people with diabetes. Studies in mice with diabetes suggest that monk fruit extract may even reduce blood sugar levels. Mice given the extract experienced lower oxidative stress and blood sugar levels, as well as increased HDL (good) cholesterol (10, 11, 12). ABOUT THE AUTHOR Some of this content was originally posted on https://www.healthline.com/nutrition/monk-fruit-sweetener

Shake up these savory, healthy fat-filled, and selenium-rich Fajitas by replacing agave syrup with monk fruit! This fiesta veggie mixture is solidly spiced with a chipotle kick and just the right amount of lime-induced zing combined with the the meaty texture of the Portobellos. Are they simple? Yes, laughably. It takes 30 minutes tops from start to finish, and the hardest thing you’ll have to do is clean some mushrooms. Ingredients 1/2-1 chipotle pepper canned in adobo, finely chopped 2 cloves garlic, minced 1 teaspoon ground cumin 1 1/2 teaspoons chili powder 1/2 teaspoon coarse black pepper 1 teaspoon kosher salt 1/2 teaspoon agave nectar 1 lime, juiced 4 large Portobello mushroom caps 3 tablespoons olive oil, divided 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 green bell pepper, thinly sliced 1 medium yellow onion, thinly sliced 8 flour tortillas Fresh cilantro Chipotle Cashew Cream: 1 cup raw cashews 1 3/4 cups filtered water, divided 1 chipotle pepper canned in adobo 1 1/2 teaspoons adobo sauce from the chipotle can 1/4 teaspoon agave nectar 1 tablespoon fresh lime juice Kosher salt Preparation Chipotle Cashew Cream: Place the cashews in a medium bowl and cover with 1 cup of filtered water. Let the nuts soak for at least 2 hours or overnight. Strain the nuts and transfer them to the bowl of a food processor. Add 3/4 cup filtered water, along with the chipotle, adobo sauce, agave nectar, lime juice, and a good pinch of kosher salt. Process for several minutes, scraping down the sides a few times, if necessary, until the cream is very smooth. Taste and season with a little extra salt if you like. Refrigerate while you make your fajitas. Fajitas: In a small bowl, combine the chipotle pepper, garlic, cumin, chili powder, black pepper, salt, agave nectar, and lime juice. Briefly set aside. Clean the mushrooms by wiping each cap with a damp paper towel. Remove the stems, and gently scrape out the dark gills on the underside of each cap with a spoon. Slice each cap into 1/2-inch pieces. Heat 2 tablespoons olive oil in a large cast-iron skillet over medium-high heat. When hot, add the Portobellos and cook for 7-8 minutes, until tender and lightly browned. Transfer the mushrooms to a bowl. Return the skillet to the heat and add the remaining tablespoon of oil. When hot, add the bell peppers and onions. Cook for 10-12 minutes until tender (but not mushy) and lightly charred in places. Add the Portobellos back to the pan along with the prepared spice mixture. Cook for 2 more minutes and remove from the heat. Warm the tortillas by placing each one directly on a burner for 5-10 seconds per side. Or, simply wrap them in a damp paper towel and microwave them for 15-20 seconds. Pile the fajita mixture on the warm tortillas. Top with cashew cream and fresh cilantro before serving. That's it! I found this recipe on onegreenplanet.org. They have a great library of healthy recipes to check out and all of them are healthy and delicious! Source: https://www.onegreenplanet.org/vegan-recipe/portobello-fajitas-chipotle-cashew-cream/

BY GREENMEDINFO July 1, 2020 How you look and feel largely depends on what you put into your body. The health of your gut, brain, eyes, muscles, and even skin can be improved or worsened through your diet and lifestyle choices. Here's a list of the best for anti-aging. Adding these items to your diet can dramatically mediate the effects of time on your body and decrease your risk of age-related illnesses. Five Best Anti-Aging Substances 1. Melatonin Melatonin’s anti-stress properties, as well as its effects on the immune system, have been well researched for their anti-aging effects. Additional anti-aging benefits of melatonin include its ability to improve the microstructure of bones and protect the skin. Melatonin has also been studied for its beneficial effects on a variety of age-related diseases, including cancer. 2. Curcumin Curcumin’s anti-aging effects come from its antioxidant and anti-inflammatory properties, which work to suppress NF-kappaB-dependent inflammation, a type of inflammation believed to be responsible for the development of many age-related disorders in which cellular senescence (the loss of a cells ability to divide and grow) is involved, including cancer and atherosclerosis. Curcumin may also lower the risk for age-associated cognitive disorders like Alzheimer’s disease. Researchers believe that curcumin could be used as a therapeutic cognitive treatment for elderly adults. 3. Coffee Research has demonstrated that caffeine, a bioactive natural compound present in coffee, protects against oxidative stress-related skin disease. Caffeine may also protect against age-related cognitive diseases such as Alzheimer's and Dementia! A recent study found that drinking 3 to 5 cups of coffee each day decreased the risk of Alzheimer's and Dementia by 65 percent. Although additional research is necessary to further study these effects, researchers are enthusiastic about coffee’s therapeutic benefits. Further, research suggests many of the benefits may stem not only from caffeine but from other natural compounds in coffee as well. 4. Grape Seed Extract Grape seed extract is known for its high concentration of proanthocyanidins, a type of polyphenol known for its immunomodulating effects and ability to protect against oxidative stress and lower cholesterol. Proanthocyanidins also inhibit the progression of atherosclerosis and diabetes, two common diseases often associated with aging. 5. Probiotics A common concern with aging is the appearance of the skin. Probiotics work to restore the acidic pH balance of skin and improve photoaging, premature aging of the skin caused by excess exposure to UV radiation, through the up-regulation of antioxidant components. Additionally, many degenerative diseases are related to imbalances of gut microbiota, microorganisms necessary for optimal nutrient metabolism. Changes in diet and microbial diversity throughout life may lead to a higher risk of infections and diseases, but researchers believe that a daily intake of probiotic supplements or foods may improve the aging process and reduce the risk of age-related disorders. Now that you know the Top 5 Best, Take a Look at the Top 5 Worst Substance for Anti-Aging. ABOUT THE AUTHOR: GMI Research Group To view a complete list of the substances that have been researched for their effects on aging, please visit the GreenMedInfo.com research database on aging. The GMI Research Group is dedicated to investigating the most important health and environmental issues of the day. Special emphasis will be placed on environmental health. Our focused and deep research will explore the many ways in which the present condition of the human body directly reflects the true state of the ambient environment. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Sign up for the newsletter.

BY GREENMEDINFO July 1, 2020 Properly nourishing your body with the right nutrients and lowering your exposure to the substances listed above are solid steps to decreasing your risk of age-related diseases like cardiovascular disease, diabetes, cancer, and obesity while also improving your quality of life, skin health, and gut microbiome. The health of your gut, brain, eyes, muscles, and even skin can be improved or worsened through your diet and lifestyle choices. Here's a list of the worst substances for anti-aging. Removing these items to your diet can dramatically mediate the effects of time on your body and decrease your risk of age-related illnesses. Five Worst Anti-Aging Substances 1. Artificial Sweeteners Researchers have found that intake of artificial sweeteners such as aspartame or sucralose is associated with a higher risk of weight gain and may contribute to the risk of developing diabetes. Additional risks of artificial sweeteners include their adverse effects on the gut microbiome, increasing the risk of tissue inflammation and diseases associated with improper gut microbiota balance, including cancer, cardiovascular disease, diabetes, and obesity. 2. Sugar Research has demonstrated that glucose (sucrose, or table sugar, is made up of glucose and fructose) impairs skin repair. Diets high in sugar are also linked with a higher perceived age among diabetic and non-diabetic subjects. By reducing glycation load (a damaging covalent attachment of a sugar to a protein or lipid) it’s possible to effectively lower premature cellular senescence in skin fibroblasts and increase collagen repair while also lowering the risk of cardiovascular disease and diabetes, two age-related diseases linked with excess sugar consumption. 3. Aluminum While aluminum has long been considered an innocuous metal and therefore safe to include in cookware and food preparation processes, researchers have now discovered that prolonged exposure to aluminum may increase and hasten the risk of neurodegeneration and brain-aging disorders, including diseases like Alzheimer’s. 4. Trans-Fatty Acids There is some research to suggest that a diet low in trans-fatty acids may reduce the risk of Alzheimer’s disease and other forms of dementia. Avoiding these types of synthetic fats may also lower the risk of obesity and Type 2 diabetes, which are also risk factors for age-related dementia. Although more research is needed, diets low in these fats (such as the Mediterranean diet) seem to lower dementia risk. 5. Tobacco and Alcohol The use of tobacco products and alcohol have both been linked to premature skin aging. Other dangerous effects of tobacco use include increased oxidative damage and decreased absorption of antioxidant vitamins, like vitamin C, increasing the risk of age-related diseases. Similarly, long-term use of alcohol disrupts cellular aging and damages telomere length. Telomeres are often compared to the bindings at the end of shoelaces. They effectively keep DNA from unravelling. Some researchers believe that even moderate consumption of alcohol may severely affect biological health as these shortened telomeres are a predictor of increased mortality. Additionally, the effects of alcohol seem to worsen with age, since liver enzymes are less able to effectively metabolize alcohol over time. Finally, heavy alcohol consumption is linked with changes in brain plasticity and cognitive decline, although further research is needed to assess these correlations. Properly nourishing your body with the right nutrients and lowering your exposure to the substances listed above are solid steps to decreasing your risk of age-related diseases like cardiovascular disease, diabetes, cancer, and obesity while also improving your quality of life, skin health, and gut microbiome. Now that you know the Top 5 Worst Substances, Take a Look at the Top 5 Best Substance for Anti-Aging. ABOUT THE AUTHOR: GMI Research Group To view a complete list of the substances that have been researched for their effects on aging, please visit the GreenMedInfo.com research database on aging. The GMI Research Group is dedicated to investigating the most important health and environmental issues of the day. Special emphasis will be placed on environmental health. Our focused and deep research will explore the many ways in which the present condition of the human body directly reflects the true state of the ambient environment. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Sign up for the newsletter.

Do you want a quick, easy, no-prep snack that can keep you fueled on-the-go while reducing your risk of disease and death? It sounds nuts -- and it is nuts! If you are interested in maintaining a healthy diet and lifestyle, nuts are, quite simply, a food group you need in your life. Compact and convenient, in a wide variety of shapes, sizes and flavor profiles, nuts are an easy way to boost nutrition and energy levels without any preparation required. Besides being portable and easy to consume, eating nuts has been shown to improve heart health and reduce mortality from cardiovascular disease. Consumption of tree nuts and even peanuts (technically a legume, but nutritionally similar) has been significantly associated with a reduced risk of certain cancers and a reduced risk of all-cause mortality. These nutritional powerhouses are so potent... Eating just a handful of nuts per day has been associated with a 20% reduced risk of death. In this overview, we explore eight of the healthiest varieties of nuts on the planet. And unlike some exotic superfoods, these exemplars of nutritional potency are generally affordable and available anywhere food is sold. So, read on and discover the many reasons nuts are a great snack choice for keeping you well-fueled and satisfied throughout your busy days. Eight Healthiest Varieties of Nuts 1. Walnuts Walnuts not only look like bihemispheric "brains" in miniature, they have been scientifically linked to better brain health. Walnuts are a significant source of omega-3 alpha-linolenic acid, a nutritional requirement for optimal neurological functioning. Moreover, walnuts contain well-known neuroprotective compounds, such as gallic acid, vitamin E isomers, melatonin, folate and polyphenols. Another benefit of adding walnuts to your diet is better heart health. Walnuts have been shown to improve vascular endothelial function, which aids blood clotting, immune function and platelet adhesion. Other benefits of walnuts include beneficial microbiome enhancement, which has been linked to improved overall immunity and resistance to disease. There is even evidence that eating walnuts preserves youthful telomere strands, a key element in anti-aging. 2. Hazelnuts Hazelnuts, also known as filberts, are believed to have originated over 5,000 years ago in China. Today, nearly 100% of the U.S. crop is grown in the Willamette Valley in Oregon. While not as common a snack as many other nut varieties, hazelnuts pack serious nutritional punch and a light, sweet flavor that should not be overlooked. According to Nuts.com, "Hazelnuts have one of the highest ORAC (Oxygen Radical Absorbance Capacity) scores of any nut," signifying high levels of antioxidants. They also contain the highest proanthocyanidins concentration of any tree nut, with antioxidant capabilities that are 20 times more potent than vitamin C and 50 times more than vitamin E. As further testament to the antioxidant power of this tiny tree nut, a hazelnut-enriched diet modulates oxidative stress and inflammation gene expression without weight gain. And dietary supplementation with hazelnut oil has been shown to reduce serum hyperlipidemia and slow the progression of nonalcoholic fatty liver disease. 3. Almonds Almonds are a high-protein staple of many athletes and fitness buffs, and for good reason. Clinical studies have shown that almond supplementation two hours before exercise can improve performance in endurance exercise in trained subjects. Fitness enthusiasts and others who are intent on reducing fat in their diet need not shy away from indulging in a healthy handful of these little wonders. Almond supplementation in combination with a low-calorie diet has been shown to improve a preponderance of abnormalities associated with metabolic syndrome, while reducing hyperlipidemia, the presence of high levels of fat in the blood. Besides being good for your blood and your physical fitness, almond consumption may even reduce your risk of cardiovascular disease. In fact, one of the best things you may be able to do for yourself is to simply eat 15 almonds per day. But don't conflate almonds with almond milk, which can contain a measly 2% almonds but a lot of carrageenan, which has been linked to inflammation and colon disease. 4. Macadamias Macadamia nuts are one of the more precious nut varieties on our list, depending on where you live and shop. Large, velvety and exotic, macadamias are rich and flavorful with U.S. suppliers based almost exclusively in the Hawaiian Islands. Studies on the health benefits of macadamia nuts once again show that eating fat from healthy sources like nuts will not make you fat, nor will it create problems with cholesterol. Quite the opposite; a macadamia nut-rich diet reduces total and LDL cholesterol in men and women with slightly elevated cholesterol. Macadamia nuts are high in monounsaturated fat. When combined with a moderately low-fat diet, macadamias have produced beneficial effects on cholesterol and low-density lipoprotein (LDL) cholesterol levels when compared with a typical American diet. So ditch the chips and cookies; when you're ready for a snack, fortify yourself with a handful of delicious macadamia nuts instead. 5. Pecans Like most nut varieties, pecans are a great source of vitamins, minerals and dietary fiber. Flaky and sweet, pecans are a favorite among Southerners (Georgia is one of the top-producing states in the U.S.) who use them in decadent desserts like pecan pie. While skipping the corn syrup and added sugar is best for your health, don't skip on pecans. If their delicious taste and inviting texture were not reason enough, studies on pecans have demonstrated a significantly positive effect on cardiometabolic risk, thus reducing the likelihood of developing atherosclerotic cardiovascular (CV) disease and diabetes mellitus. Pecans have significant antioxidant activity,[xiv] possibly due to their high vitamin E content, a powerful antioxidant that protects against cell damage. They have also been shown in clinical studies on mice to support brain health by slowing down the progression of motor-neuron degeneration. 6. Brazil nuts Brazil nuts are large tree nuts native to the Amazon rainforest. Besides their satisfying taste and texture (did I mention size?) brazil nuts are one of the best sources of the vital nutrient selenium.[xvi] Selenium is an essential trace mineral that is only found in certain foods. Low levels of selenium have been linked to fatigue and brain fog, as well as more serious deficiencies such as thyroid problems, immune system dysfunction, infertility and cognitive decline. Increasing selenium levels via Brazil nut supplementation has been associated in clinical trials with improvement in thyroid hormone levels,[xviii] as well as significantly improving blood levels of selenium and glutathione peroxidasein kidney patients undergoing dialysis. Eating Brazil nuts can also improve your mood. Results of a clinical trial of adults suffering from anxiety showed that the group that was supplemented with 100 micrograms (mcg) of selenium per day for five weeks had less anxiety than the placebo group. According to the report, the lower the level of selenium in the diet, the higher the levels of anxiety, depression and tiredness among patients, all of which decreased following five weeks of selenium therapy. The recommended RDA for adults is at least 55 mcg of selenium each day. Eating just a few Brazil nuts each day will keep your selenium tank filled up and make sure you have the benefits of good mood and sufficient energy to tackle your day. 7. Cashews Cashews are easily one of America's favorite nuts. This is one snack food fad that actually works. Incorporation of cashews into typical American diets could decrease total cholesterol and LDL cholesterol.[xx] Cashews have the honorable distinction of also being anti-cancer: cashews contain an anticancer catechol, which has demonstrated activity against drug-resistant cancer cell lines. Cashews may even be able to help the body in utero. In a 2017 animal study, pregnant mice who were fed a cashew supplement produced offspring with more highly matured reflexes and better memory than mice not fed cashews. Essential fatty acids are indispensable during pregnancy, lactation and infancy, and researchers believe that this nutritional boost positively influenced the transmission of nerve impulses and brain function to the offspring. Whether you're pregnant or not, eating cashews can be a satisfying way to get the essential fatty acids and dietary fiber that you need each day to enjoy optimal health. 8. Pistachios Pistachio nuts may come in a shell, but they are worth the effort. These small, flavorful nuts are actually the seeds of the Pistacia vera tree, and they are packed with enough nutrients to make them worth the bit of work required. Pistachios are a potent source of essential B vitamins, including B6, which is vital to a healthy central nervous system.[xxi] Pistachios also promote heart-healthy blood lipid levels thanks to their fatty acid content that helps maintain antioxidant and anti-inflammatory activity in the body. Studies have shown that a pistachio-enriched and walnut-enriched diet could lower triglycerides, LDL cholesterol and total cholesterol,[xxii] adding to the heart-centric benefits of this delicious snack. Don't worry about overdoing it; 1 ounce of pistachios has less than 160 calories and is actually quite a robust serving of 49 to 50 nuts. So, go ahead and indulge in a handful (or two). Your heart will thank you for it.

Enjoy the first season and episode of My Wellness by Nature TV Show (S1/E1) airing in markets around the US as well as streaming on many channels including AppleTV, ROKU and Amazon Fire. Hosted by "Abs, Buns and Arms of Steel" Home Workout Host Leisa Hart and Vibrant Health Guru, Gunther Mueller. Topics featured in this episode include a NASA technology device, hormone optimization, heart health and illness prevention and much more. ABOUT Fitness and Lifestyle TV Show Host, Leisa Hart You likely know me from my Buns of Steel® workouts, and have the impression that my life is all smiles and no stress. ​ I've been truly blessed by the tremendous success of my career with Warner Brothers and then owning my own Yoga Studio, but it all came with a price. Along the way, I took on far too much and hit many road blocks that took a hazardous toll on my health - physically and spiritually. The storm was a mix of a hip fracture, back surgery, an RA (rheumatoid arthritis) diagnosis, chronic pain, sleep deprivation and anxiety. I had to take a huge step back and reevaluate my my path. I had to slow down. Tremendously. And not even by choice, but rather survival. Now, I'm proud to say that I've weathered the storm and am stronger than I've ever been. I've learned SO much along the way and am honored that you're here for me to share my journey of self love, stress & toxin reduction, anti-inflammatory nutrition, simple fitness routines & more Also Featured in this episode: Gunther Mueller, https://www.mywellnessbynature.com/Team/Gunther-Mueller Dr. Douglas Harrington, https://www.mywellnessbynature.com/Team/Dr.-Douglas-Harrington Dr. Derrick DeSilva, https://www.mywellnessbynature.com/Team/Derrick-DeSilva-Jr-MD Jack Butler, https://www.mywellnessbynature.com/Team/Jack-Butler and Dr. Hope Engsberg, https://www.mywellnessbynature.com/Team/Hope-Engsberg-MD #Health #Wellness #TV #TVSHOW #MyWellnessbyNature

Can Aspirin really help prevent a heart attack if taken at the start of the symptoms? Watch to find out.... View More Videos & Content from Dr. Harrington ABOUT THE AUTHOR Dr. Douglas Harrington has over 25 years of experience in the research, development, commercialization, and expansion of innovative healthcare technology and services. Dr. Harrington was a member of Dr. Jack Copeland’s, first heart transplant team in Arizona in 1979, and co-founded one of the first clinical molecular biology laboratories in the U.S. with the Nebraska Lymphoma Study Group headed by Dr. Jim Armitage. As former President and Lab Director of Nichols Institute, Dr. Harrington expanded their molecular genetics, infectious disease, immunology, cytogenetic, and anatomic pathology offerings. Dr. Harrington has developed patents for an automated method for image analysis of residual cancer protein, a patent covering catalytic heavy metal extraction, and a patent pending on biomarker assay for diagnosis and classification of cardiac disease. He has been involved as director or founder of multiple startup companies - from devices to molecular genetics focusing on immunology, cancer and cardiology, where he has taken a number of new molecular technologies through state and federal regulatory approval. Recent Videos

Interested in adding Juicing to your lifestyle? It certainly can be a great way to get healthier and lose weight... however, it can also do the opposite- increasing your sugar intake and calorie count. Learn about the "Do's & Don't's" of juicing here. View more from the Better Food Series... View More Videos & Content from Dr. Harrington ABOUT THE AUTHOR Dr. Douglas Harrington has over 25 years of experience in the research, development, commercialization, and expansion of innovative healthcare technology and services. Dr. Harrington was a member of Dr. Jack Copeland’s, first heart transplant team in Arizona in 1979, and co-founded one of the first clinical molecular biology laboratories in the U.S. with the Nebraska Lymphoma Study Group headed by Dr. Jim Armitage. As former President and Lab Director of Nichols Institute, Dr. Harrington expanded their molecular genetics, infectious disease, immunology, cytogenetic, and anatomic pathology offerings. Dr. Harrington has developed patents for an automated method for image analysis of residual cancer protein, a patent covering catalytic heavy metal extraction, and a patent pending on biomarker assay for diagnosis and classification of cardiac disease. He has been involved as director or founder of multiple startup companies - from devices to molecular genetics focusing on immunology, cancer and cardiology, where he has taken a number of new molecular technologies through state and federal regulatory approval.

LEVEL: Beginner GOALS: Increased Energy, Better Mood, Choosing Better Nutrition, Stress Relief Here's a great example of a weekly or monthly path to better wellness for people who want to learn about keeping your heart healthy and natural ways to prevent disease. Commit to focusing on a "Well-ement" from each category, everyday for the next week, month or forever! HERE'S THE PATH BE WELL Integrate Pomegranate or Pomegranate Extract into Your Diet. WHY? Pomegranate has been found to prevent coronary artery disease progression!= Remarkably, researcher has found that pomegranate extract treatment resulted in the following 7 beneficial effects: Reduced levels of oxidative stress Reduced monocytie chemotactic protein-1, a chemical messenger (chemokine) associated with inflammatory processes within the arteries. Reduced lipid accumulation in the heart muscle Reduced macrophage infiltration in the heart muscle Reduced levels of monocyte chemotactic protein-1 and fibrosis in the myocardium Reduced cardiac enlargement Reduced ECG abnormalities READ THE FULL STUDY HERE: How to Clean Your Arteries with One Simple Fruit MOVE Exercise for at least 30 minutes per day. ....if possible, at the same time everyday. For example, schedule your MOVE TIME at 7:30am - put it on your calendar, or in your reminders. Starting your day with movement can elevate your mood ALL DAY! Here are great guided workouts to follow: Gentle Yoga Flow NOURISH Commit to Drinking More Water We all have the best intentions of drinking water. But no matter what we do, we can’t seem to get enough water in. The funny thing is, we also all know the benefits of staying hydrated with water. Staying hydrated leads to more natural energy (no need for 4 cups of coffee a day!), decreased hunger, weight maintenance, better looking skin and hair, naturally detoxing, and even sharper thinking. How to Drink More Water Easily When It Seems Like a Major Chore: 1. Set a Goal The key to setting this goal for yourself is to keep the actual water visible. Start with a big container. Set a goal that you will drink 1,2,3 etc. of those containers 2. Add Flavor Adding berries, herbs (such as mint, rosemary, or basil), cucumber, citrus, or melon can be a great way to shake up boring water and make you feel super fancy. 3. Keep it Cold A really cold, icy glass of water is usually more appealing than a lukewarm glass. Adding ice to your water will create a tempting thirst quenching beverage that screams “drink me now”! 4. Use a Straw By simply switching to drinking via straw, it is easier to finish your glass before you realize it’s gone. And if you are worried about wrinkles, know that staying hydrated keeps your skin naturally plump and smooth. 5. Carry it With You Keep your water nearby at all times. Having your water bottle around will eliminate any excuse not to drink. You will likely be surprised how often you are thirsty and go for your water bottle compared to how little you were drinking before it became part of your daily ensemble. 6. Use an App Need to drink more water? There’s an app for that. Even if you are compelled by some friendly competition, there are apps where you can challenge your friends and colleagues to “water races”. 7. Create Reminders Most of us function via virtual calendar these days. By creating reminders to ding as reminder to drink water throughout the day we can save ourselves any brainpower of thinking about water, just sit back and wait for the reminder. The more of a chore it is to stop and drink water, the less likely you will follow through. So prepare a bit ahead of time, keep your glass full and chug when your phone reminds you to. RELAX Relieve Stress with Meditation Take at least 10 minutes every day to meditate. These practices will help you to step beyond the habitual thought loops that are keeping you down. In doing so, they’ll provide you with a deeper sense of peace, calm, and contentment despite what’s going on in the world around you. Here is a great guided audio meditation that focuses on Relieving Stress. Read about the benefits of mindful meditation here. RESTORE Stretch Every Day. One of the most common complaints we hear about is sciatic nerve pain, lower back pain and the feeling of "throwing your back out." The best way to alleviate most sciatica pain is to do any stretch that can externally rotate the hip. Here are six exercises that do just that: (Click here to read the full article with descriptions of each stretch) Reclining Pigeon Pose Sitting Pigeon Pose Forward Pigeon Pose Knee to Opposite Shoulder Sitting Spinal Stretch Standing Hamstring Stretch ASCEND Intentionally Cultivate and Practice Joy Each day, intentionally bring awareness to something you do regularly and that you know you enjoy. It could be anything: a morning cup of tea or coffee, a walk, a favorite snack, an interaction with someone you appreciate or love, a person or a pet, or a spacious moment in your day while you travel. Commit to being wholeheartedly present, aware of your bodily sensations, feelings, and thoughts. Bring an innocent perception and sensitivity to the experience, to whatever is present in terms of sights, sounds, taste, and touch. Really sense how attention imbued with innocent perception affects the world of the moment. Allow your heart truly flutter in the midst of the experience, gladdened by the simplicity of the moment. Want to Try This Path? Save this post by giving it a "heart" and find it in your member profile "Liked Posts" Page....then come back and comment about what it did for you below! View More Videos & Content from Dr. Harrington ABOUT THE AUTHOR Dr. Douglas Harrington has over 25 years of experience in the research, development, commercialization, and expansion of innovative healthcare technology and services. Dr. Harrington was a member of Dr. Jack Copeland’s, first heart transplant team in Arizona in 1979, and co-founded one of the first clinical molecular biology laboratories in the U.S. with the Nebraska Lymphoma Study Group headed by Dr. Jim Armitage. As former President and Lab Director of Nichols Institute, Dr. Harrington expanded their molecular genetics, infectious disease, immunology, cytogenetic, and anatomic pathology offerings. Dr. Harrington has developed patents for an automated method for image analysis of residual cancer protein, a patent covering catalytic heavy metal extraction, and a patent pending on biomarker assay for diagnosis and classification of cardiac disease. He has been involved as director or founder of multiple startup companies - from devices to molecular genetics focusing on immunology, cancer and cardiology, where he has taken a number of new molecular technologies through state and federal regulatory approval. Videos from Dr. Harrington

You can still enjoy one of America's snacking favorites while eating healthy. Here's a recipe for popcorn that keeps all the flavor and health benefits of popcorn while reducing calories. View More Videos & Content from Dr. Harrington ABOUT THE AUTHOR Dr. Douglas Harrington has over 25 years of experience in the research, development, commercialization, and expansion of innovative healthcare technology and services. Dr. Harrington was a member of Dr. Jack Copeland’s, first heart transplant team in Arizona in 1979, and co-founded one of the first clinical molecular biology laboratories in the U.S. with the Nebraska Lymphoma Study Group headed by Dr. Jim Armitage. As former President and Lab Director of Nichols Institute, Dr. Harrington expanded their molecular genetics, infectious disease, immunology, cytogenetic, and anatomic pathology offerings. Dr. Harrington has developed patents for an automated method for image analysis of residual cancer protein, a patent covering catalytic heavy metal extraction, and a patent pending on biomarker assay for diagnosis and classification of cardiac disease. He has been involved as director or founder of multiple startup companies - from devices to molecular genetics focusing on immunology, cancer and cardiology, where he has taken a number of new molecular technologies through state and federal regulatory approval. More videos from Dr. Harrington

Meditating and tuning into the present moment are difficult—and that's the way it's supposed to be Mindfulness has become quite a buzzword in the last decade or so, and for good reason. It’s powerful and can help us to become more present, happier, and more focused. However, if you’re new to mindfulness, it’s easy to get the wrong idea from all the marketing you’ll find online: images of people at complete peace with the world and themselves, full of bliss, simply by sitting still and meditating for a few minutes. They are beautiful images, but they don’t tell the whole truth. Mindfulness is powerful, and you should absolutely do it. But you should do it with your eyes wide open, knowing what’s up. So here’s my attempt at an honest guide to mindfulness. Mindfulness is hard. You can meditate and get antsy, want to get up, want to go do something else, plan your day, dive into your work, answer a few messages, search for some information you’re itching to know about. Mindfulness is hard, which is a good reason to do it. Mindfulness is messy. You’ll get started with meditation, maybe get on a streak of meditating every day, and feel really good about yourself. Then you might fall off, struggle to start again, feel bad about it. You’ll do this for years, perhaps. Or maybe you’ll meditate regularly but struggle to be mindful throughout the day, especially during certain situations like working online or while you’re eating or socializing. You’ll get better at being present, but only in spurts and starts, and the learning will be anything but smooth. Mindfulness is messy, just like life, which is the reason to open up to the messiness instead of our usual desire for things to be orderly and neat. We can learn to accept the messiness of life if we practice with it. Mindfulness is uncomfortable. Sitting still and facing the sensations of the present moment can feel boring. It can bring up itches that you just need to scratch right now. Urges to go to do something else, to plan and solve and remember, will come up, because they are the old mental habits. And not following those urges can be very uncomfortable. Mindfulness is uncomfortable because it’s so rare for us not to indulge in those old mental patterns. But that’s the very reason it’s so powerful. Mindfulness pulls the rug out from under your feet. Let’s say you’ve been practicing meditation for a few months, and you think you’re getting the hang of it. All of a sudden, everything you think you knew about meditation can be upended, as you learn something new, or as a new pattern starts to come up. Now you have to adjust to that. After a few months, you might think you know a thing or two, and then you read a book or listen to a talk from a teacher, and that gets yanked away from you too. Over and over, you get upended, and it can be very jarring each time. Mindfulness can be jarring when you get upended. And that’s part of the magic, too—feeling like we are on solid ground is an illusion, and learning to deal with the groundlessness of not knowing is an incredible practice. Mindfulness takes a ton of practice. You’ll suck at meditation (or any other mindfulness practice) when you first start. You can’t “do it right” or keep your attention on anything for very long. Don’t worry, it’s all continual practice, without ever feeling like you know exactly what you’re doing. You practice and practice, and then practice some more. You might make some progress, only to find out that you still have so much more to learn. It takes a lot of practice, and that’s a beautiful thing to open up to. You’ll think you’re doing it wrong and fail a lot. You’ll start out and continually feel like you’re doing it wrong, and that won’t feel very good. The good news is that no one knows what they’re doing, and it often won’t feel very good. The better news is that it’s not supposed to feel good, and you learn to accept the idea that you’re never very sure of anything. This is what life is always like, but we just usually blame it on the external circumstances (or think there’s something wrong with us), rather than accepting this uncertainty about everything as a basic part of our lives that we can open up to and even love. It’ll show you all your ‘faults.’  You’ll learn through mindfulness practice that you’re not as disciplined as you’d like to be. You’re not as tough, competent, skilled, exceptional. This will become clear as you practice. You’ll come face-to-face with all of your demons. And then you’ll begin to master them. You’ll start to think other people should be more mindful—and you’ll be wrong. As you start to get “better” at mindfulness, and more and more aware of your habits and patterns and thoughts, it will become clearer when other people aren’t being mindful. And you might think they should be practicing, too, that they should put their phones down and be more present. You’ll think you know how others should be mindful because you’ve learned a thing or two. And then you’ll realize that judging others and thinking you know how others should behave is just your mind’s old pattern of judging and trying to get control. You’ll learn to let that go, too, sometimes. And when you do, that’s when you’ll become more open to connecting with others. It requires more than mindfulness. As you practice, you’ll find that mindfulness by itself isn’t the answer to everything. It doesn’t magically solve any problems. It’s a powerful practice and can bring wonderful awareness to your life. But sometimes that awareness is of all the terrible things you’re feeling, all the harsh thoughts you have about yourself, all the harsh thoughts you have about other people or the world around you. Awareness doesn’t always feel good. And it doesn’t solve everything. Mindfulness is only part of the work. The work also requires compassion—for yourself and others. It requires vulnerability and the ability to open your heart. It requires honesty and the willingness to face things. It requires being willing to love things as they are, without needing to control things. It requires letting go of what you think things should be like, of what you think you should have or shouldn’t have. The work requires you to be willing to be curious, to be open, to remain in not knowing. It is beautiful work, and requires courage. Leo Babauta is the author of six books, the writer of “Zen Habits,” a blog with over 2 million subscribers, and the creator of several online programs to help you master your habits. Visit ZenHabits.net.

Author: Lynn Jaffee, Licensed Acupuncturist and author of “Simple Steps: The Chinese Way to Better Health.” My neighbor Marie is hardly ever home. She’s out during the day at one of her volunteering gigs or hanging out with a friend. Friday nights are date night, which usually involves dinner out with her boyfriend. Weekends are spent visiting with family, and during the summer, she spends time at the lake cabin. It’s no wonder that I rarely see her—she’s constantly on the go. The kicker is that Marie is 88 years old. Marie is a role model for how I want to age. She’s active, involved, and relatively healthy. It’s a puzzle, however, why some people grow older with good health and energy, and others decline much sooner. Certainly, genetics and lifestyle play a big role. That said, there are many exceptions—people living into their 80s, 90s, and even past 100, who have been dealt a poor genetic hand and have never paid much attention to living the clean life. So, what’s the deal? One explanation may involve the theory behind epigenetics, in which your genes are affected by external or environmental factors instead of DNA sequencing. This simply means that beyond your inherited genetic makeup, how you live also impacts genetic expression—how your genes communicate with your cells. In Chinese medicine, your body constitution is shaped by something called essence. It determines your overall health, how you grow and mature your fertility, and the aging process. You inherit that essence from your ancestors, which sets the stage for your physical makeup (much like genes). As you age, that original essence is slowly depleted and can never be replaced. When it’s completely used up, you die. However, there is a second kind of essence that can augment and conserve the original stuff. By living healthfully, eating well, and avoiding crazy extremes, you can protect your original essence so it does not decline as quickly. This centuries-old theory from Chinese medicine sounds very much like the current, cutting-edge study of epigenetics. Beyond claiming to have known this first, Chinese medicine also offers up some ideas on how to protect yourself to age as long and healthfully as possible. This includes the following: Balance Your Rest and Work Cycles. You need enough rest in the form of sleep to heal and rejuvenate your body. In addition, while a certain amount of work is important to keep your mind sharp, in Chinese medicine working excessively is considered to be a cause of illness. Move Your Body. Movement in the form of exercise is the closest thing to the fountain of youth. Movement creates more movement and keeps your joints lubricated, your blood flowing, your heart and lungs healthy, and your mind sharp. Just remember to balance it with adequate rest. What You Eat Makes a Difference. You can’t expect to ignore your diet for decades and live long and healthfully. Yes, sometimes it happens that you will see a 90-year-old who lives on bagged snacks and food from the drive-up window—but not many. By eating real food, predominantly plant-based, that hasn’t been preserved or otherwise “enhanced” with chemicals, you will be ahead of the game. And you don’t have to revamp your whole kitchen. Research has documented that even small, healthy dietary changes make a positive difference in your health. Mind Over Matter. The Chinese have a saying that the emotions are the cause of 1,000 diseases, and I have found this to be true in my acupuncture practice. The impact of a poor emotional state is very real and far-reaching. My prescription? A little gratitude every day. Stress, anxiety, worry, depression, and negativity impact your health, and not in a good way. Negative emotions impact your digestion, sleep, blood pressure, and hormonal makeup, for starters. The impact of a poor emotional state is very real and far-reaching. Current research indicates that people with a negative outlook have a shortened expected lifespan. My prescription? A little gratitude every day. Your genetic makeup is a bit like a hand you are dealt in a card game. You may get a good or not-so-good hand, but how you play the game is really what counts. Whether talking about epigenetics or how to preserve essence in Chinese medicine, lifestyle choices make a difference in how you age. Lynn Jaffee is a licensed acupuncturist and the author of “Simple Steps: The Chinese Way to Better Health.” This article was originally published on AcupunctureTwinCities.com

Now that the weather is warming up and you’re likely spending more time outside in the sun, it’s time to think about how best to protect your skin. You need a certain amount of sun every day to maintain adequate vitamin D, 10–15 minutes for someone with very pale skin, someone with very dark skin can need up to an hour. Too much sun comes with risk, especially for pale-skinned people. There are nearly 5 million cases of skin cancer diagnosed each year, mostly due to the harmful effects of UV radiation. Luckily, there’s a variety of options you can choose from, including topical sunscreen, sun-protection clothing, and even the food you eat. Most people opt for topical sunscreen as their primary mode of defense against the sun, although it’s important to know the potency and effectiveness of sunscreen is different depending on what part of the world you’re in. The United States lags behind in quality sunscreen products due to FDA limitations on ingredients in sunscreen. When considering what sunscreen to use, there are also concerns around using products that contain chemicals like oxybenzone, because those chemicals themselves may lead to cancer, which is what you’re trying to prevent by wearing sunscreen in the first place, right? Oxybenzone is also toxic to marine life and very damaging to coral reefs. Topical Sunscreen Is Just the Beginning In addition to sunscreen, there are two more good options you have: Try clothing that blocks UV rays, and start eating foods that will help prevent sun damage, while avoiding the foods that can contribute to it. Yes, there are actually foods that help protect your skin, and some can even have direct SPF properties after consistent consumption (usually around 12 weeks of daily consumption) that can keep you not only from sun damage but from getting a sunburn in the first place. Keep in mind that foods won’t immediately provide SPF properties, but they can immediately help determine how your body deals with sunlight and UV rays it comes into contact with. THESE FOODS MAY HELP PREVENT SUN DAMAGE: Tomato My favorite summertime food that also helps fight sun damage is watermelon. Lycopene is its key ingredient to protect your skin: It absorbs both UVA and UVB radiation and can make the skin more photo-protective over time, just like topical sunscreen would. Tomatoes are well-known for their lycopene content, but watermelon has far more lycopene per serving, and its high water content makes it perfect for staying hydrated in the heat of summer. If you want the highest lycopene containing food, go for guava fruit, although it may be harder to find. Blueberries Next on the list of awesome foods to add to your routine is blueberries, especially wild blueberries, and other berries that are high in antioxidants. Antioxidants fight free radical damage caused by UV radiation and help to protect your skin. An added bonus of blueberries is their vitamin C content, which helps the skin stay hydrated and less wrinkled. Carrots and leafy greens also provide vital protection from sun damage due to their high beta-carotene content, which over time, like watermelon, makes the skin more photoprotective. Green and Black Tea Tea lovers can also rejoice. Not only does tea contain theanine which helps lower stress and promote relaxation, but the flavanol EGCG found in green and black tea has powerful antioxidant properties, like blueberries, that help protect you from sun damage. Green tea may even be potent in protecting directly against UVA damage and protects against collagen loss, which is key to skin integrity and health. Did you know your skin contains a natural type of SPF to help keep you healthy? Urocanic acid, found in the outer layer of the skin, absorbs UV radiation and helps protect against sun damage, notably damage to the DNA caused by sun exposure. Urocanic acid is produced from foods containing histamine, including cauliflower, nuts, seed, fish, and poultry, so adding these to your routine could increase the amount of urocanic acid in the skin. Foods Can Also Make Skin More Photosensitive Just like there is a range of foods that can make the skin photoprotective and help prevent sun damage, there are foods known to make the skin more photosensitive and susceptible to sun damage. It would be best to avoid these before taking an afternoon stroll or a trip to the beach this summer. This list of foods includes limes, celery, dill, parsley, fennel, and figs, which are definitely all on my list of foods to enjoy this summer, and probably yours, too. You can also add white wine to that list. The key is to consume these foods when you’re not spending time in the sun; preferably at night. So instead of having a margarita or white wine while you’re lounging in the sun, opt for red wine, iced tea, or watermelon spritzer. If you love fresh fennel and figs, have them at dinner instead of lunch. Your skin, and overall health, will thank you. Jaya Jaya Myra is a wellness lifestyle expert and go-to media expert on mind-body wellness, stress management, mindfulness, food for mood, and natural, healthy living. She’s a best-selling author, TEDx and motivational speaker, and creator of The WELL Method for purpose-filled healthy living. Visit www.JayaJayaMyra.com

With all of the diets and healthier eating options available today, choosing one right for you can be overwhelming to say the least. "The Ayurvedic diet is an eating plan that provides guidelines for when you eat, what you eat, and how you eat to boost your health, prevent or manage disease, and maintain wellness. If you follow an Ayurvedic diet, you'll eat primarily whole or minimally processed foods and practice mindful eating rituals" according to Very Well Fit writer Malia Frey. She continues, "The diet is based on Indian Ayurvedic wellness systems that date back thousands of years. Some studies have shown that Ayurvedic lifestyle practices—including the diet—can help improve your health. But following an Ayurvedic diet for weight loss isn't necessarily a proven method to reduce weight." Chrissy Carroll, RD, MPH notes that "Grounded in a Hindu system of medicine, an Ayurvedic diet instructs you to eat according to a dominant dosha (energy type). There is no scientific rationale for this style of eating, but experts agree the focus on unprocessed foods and mindful eating are both valuable takeaways." Some Ayurvedic Background Ayurveda is a wellness practice that originated in India and is about 5,000 years old. The word "Ayurveda" is a combination of two Sanskrit words that mean life (Ayur) and science (Veda), so the literal translation of Ayurveda is "the science of life." Ayurvedic medicine seeks to create a healthy strong body through a series of diet, exercise and lifestyle practices, including sleep and mindful living. How the Ayurvedic Diet Works If you follow an Ayurvedic diet, you'll incorporate many different practices into your eating routine. These practices help you to benefit from the different qualities of food. One of the primary characteristics of an Ayurvedic diet is that you eat according to your dominant constitutional type or dosha. You can think of your dosha as your most prominent energy. There are three different Ayurvedic doshas that derive from five different elements: space, air, fire, water, and earth. Each element provides different qualities or attributes. Vata (space and air): Vatas are often described as creative, intense, or expressive. Attributes include dry, light, cold, and rough. Pitta (fire and water): Pittas are often described as intelligent, joyful, and driven. Attributes include sharp, hot, liquid, and mobile. Kapha (earth and water): Kaphas are often described as calm, loving, or lethargic. Attributes include moist, heavy, soft, and static. After reading descriptions of each dosha, you may find that one sounds more like the qualities you embody. Many people find that they have two strong doshas. Those who practice an Ayurvedic lifestyle believe that each of us embodies all three doshas. Your prominent dosha will determine your eating style. What to Eat Once you have determined your dominant dosha, you can create meals around foods that will help nourish your body and balance your energy. You'll find more extensive guides for dosha-based eating online at sites including The Ayurveda Institute, but it's helpful to scan a few of the foods suggested by the organization for each dosha. VATA Foods to Eat Sweet fruit such as cooked apples or cherries Cooked vegetables like asparagus or beets Grains including quinoa or rice Red lentils Dairy products (in moderation) Beef Eggs Fish Black pepper Coriander leaves Vinegar Peanuts and pecans Chia or flax seeds Beer or white wine Sesame oil and ghee Foods to Avoid Dried fruit Raw apples and watermelon Frozen, raw or dried vegetables Potatoes Barley Corn Chickpeas Split peas Yogurt Lamb Turkey Red wine Chocolate PITTA Foods to Eat Raisins Watermelon Sweet or bitter vegetables like broccoli or cauliflower Dry cereal Pasta Black beans Unsalted butter Chicken (white meat) Egg whites Almonds Beer Dry white wine Coconut Foods to Avoid Apricots Avocado Pungent vegetables like onion or raw leeks Sour fruits Spinach Bread made with yeast Quinoa and brown rice Rye soy sauce Salted butter Sour cream Beef Chicken (dark meat) Chili pepper Red or sweet wine Seafood other than shrimp Chocolate KAPHA Foods to Eat Astringent fruit like applesauce or prunes Pungent or bitter vegetables like celery or carrots Granola Polenta Lima beans Buttermilk Cottage cheese Shrimp Turkey Dry red or white wine Foods to Avoid Sweet or sour fruits like grapefruit or figs Sweet or juicy vegetables like cucumber or zucchini Cooked oats Rice Pasta Pancakes Wheat Kidney beans Soft or hard cheese Duck Tofu Freshwater fish Ketchup Hard alcohol Chocolate RECOMMENDED TIMING Some of the basic Ayurvedic eating practices include: Intake of six rasas or tastes. At each meal, you will incorporate foods that are sweet, salty, sour, bitter, pungent and astringent. You begin your meal with foods that have a sweet taste (like sweet fruit), then consume food that is salty (such as seafood) and sour (citrus fruit, for example), then finish with foods that are pungent (like onions or peppers), astringent (such as green apples or tea), and bitter (celery, kale, or green leafy vegetables). Eat mindfully and with concentration. Avoid talking, laughter, and other distractions to fully appreciate your meal and the wholesome benefits it provides. Eat slowly enough that you can savor the taste of the food. Eat quickly enough to prevent the food from getting cold. Eat the proper quantity of food. Be aware of hunger signals and signs of fullness to avoid overeating. Eat only when your previous meal has been digested. Guidelines suggest that you do not eat within three hours of your previous meal or snack and you should not go without food for more than six hours. Many Ayurvedic practitioners also recommend that you eat a modest breakfast and a larger, satisfying lunch. Dinner may or may not be consumed based on your hunger levels. Resources and Tips Before you begin an Ayurvedic diet, you will need to learn about and find your dominant dosha. Many experts in Ayurvedic medicine suggest that the smartest method is visiting an Ayurvedic doctor. Samantha Semmalar ("Dr. Sam") is an in-house Ayurvedic doctor at The Body Holiday in St. Lucia. "An Ayurvedic doctor can advise the right combination of foods to balance the dosha and make the diet more effective," she says, adding that the doctor can advise you what foods to eat and what foods to avoid. Mahalingam “Dr. Maha” Lakshmanan, also at The Body Holiday, agrees. He says an Ayurvedic doctor can help determine the best choice of food and herbs, and assist with medical concerns if necessary. If you choose to visit an Ayurvedic doctor, the practitioner will interview you and make an assessment based on the information you provide. This is likely to be the most accurate method of finding your dosha. If you don't have access to an Ayurvedic doctor, you can try an online questionnaire to help you find your dominant dosha type. But the questionnaires may not always be accurate. Once you have a sense of what your dosha might be, Dr. Maha suggests getting a book to help create healthy meals as you learn how to follow an Ayurvedic diet. He recommends Ayurvedic Cooking: A Life of Balance, The Tastes of Ayurveda, and The Modern Ayurvedic Cook Book. PROS AND CONS Pros Emphasis on unprocessed foods Promotes mindful eating May have health benefits May be effective for weight loss CONS Determining dosha may be difficult Complicated, sometimes restrictive rules Some herbs may interact with prescription and over-the-counter medicines PROS Whole Food Focus Some Ayurvedic practitioners urge their students to eat only local food. While this is impractical for many people, it might prompt you to eat more whole, unprocessed foods, which tend to be more healthful than processed ones. Mindful Eating Ayurvedic practices suggest eating mindfully and intuitively. That means paying attention to your food and to your body's messages about it. It means taking the time to savor your food, to eat when you are hungry and to stop when you are full. Health Benefits Even though Ayurvedic medicine has been practiced for thousands of years, much of the evidence to support its effectiveness is observational. However, as interest in the approach increases, more researchers are conducting high-quality studies that support using the system for improved health. Researchers from Harvard conducted a study supporting the possible use of holistic health interventions including Ayurveda to help people stick to new and healthy behaviors.1 A pilot investigation found that Ayurvedic practices appear to improve psychosocial health among both overweight/obese yoga students. These researchers cautioned, however, that results must be interpreted with caution due to problems with study design and other issues.2 A study conducted in Sweden found that Ayurvedic medicine improved outcomes for some study participants with respiratory, musculoskeletal, circulatory, tumor, and cutaneous illnesses.3 Other studies have demonstrated that Ayurveda may be helpful in managing coronary heart disease and type 2 diabetes, and improving sleep quality and duration. Weight Loss Benefits It's not clear whether any weight loss resulting from the Ayurvedic diet comes from eating by dosha, or from the focus on whole foods and mindful eating. But some research has shown its effectiveness nonetheless. A review published in the International Journal of Obesity reported that a trial of herbal Ayurvedic preparations for weight loss resulted in clinically significant weight loss as compared to placebo.4 And researchers from the University of New Mexico and the University of Arizona published a study that reported that an Ayurveda and yoga-based lifestyle modification program is an acceptable and feasible approach to weight management.5 While there is some evidence of the potential health and weight loss benefits of an Ayurvedic diet, it is hard to identify which factors in the Ayurvedic lifestyle are delivering the most benefit. Still, there are also some potential drawbacks to this diet and lifestyle. CONS Determination of Dosha Keep in mind that the process of finding your dosha is subjective—even if you visit an Ayurvedic doctor. It is not based on objective data, like a blood or urine test. For that reason, it may not be perfectly accurate. Your dosha may also be a combination of more than one type. You may need to make some adjustments along the way. It's also important to remember that an Ayurvedic doctor may not be a licensed medical doctor in the United States. In the U.S., no states license Ayurvedic practitioners, although a few have approved Ayurvedic schools. The National Institutes of Health provides guidelines for selecting a complementary care provider, such as an Ayurvedic doctor. They also recommend that you communicate with your primary care physician about the use of alternative health practices. Complicated Rules Even if increasing evidence supports an Ayurvedic diet for weight loss or wellness, no eating plan will work if you don't stick to it for the long term. Both Dr. Maha and Dr. Sam acknowledge that some people have a hard time maintaining the program. Dr. Maha says that the limited food choices and even food taste may be difficult for some when they begin. Aside from taste, the complexity of an Ayurvedic diet may be intimidating for some. If following the dosha eating plan seems too confusing, some experts suggest simply using basic eating principles. Sarajean Rudman is an Ayurvedic practitioner and clinical nutritionist. She doesn't suggest dosha-specific foods, but rather foods that aid in digestion, and lifestyle practices that emphasize listening to your body, coming into balance, and intuitive eating and exercise. Instead of focusing on weight loss, she helps her clients focus on wellness. She suggests choosing nutritious whole foods instead of processed foods, ignoring calorie counting, and eating intuitively to manage portion sizes. Rudman says that adopting a comprehensive Ayurvedic lifestyle that is tailored to your personal needs will yield results without restriction, starvation, or that feeling of being trapped in a diet. Side Effects and Interactions The National Institutes of Health cautions consumers that certain Ayurvedic products, herbs, or herbal combinations may cause side effects and can be harmful if used improperly. If you take prescription medications, ask your doctor or pharmacist before taking herbal preparations as interactions may occur. How It Compares You'll notice that the Ayurvedic diet shares some qualities with other diets that incorporate lifestyle elements and a philosophy of wellness. However, since it is so personalized by dosha, it is tough to compare it with expert guidelines on nutrition. USDA Recommendations Food Groups The United States Department of Agriculture (USDA) guidelines suggest filling your plate with a balanced combination of protein, grains, fruits, vegetables, and dairy products. While Ayurveda also emphasizes balance, it does not offer guidance on food groups or macronutrients (like how much protein to eat). Instead, the focus is on which foods to eat within a category based on your dosha. Calories While the USDA suggests calorie ranges for weight loss and weight maintenance, the Ayurvedic diet instead emphasizes mindful, intuitive eating—listening to your body to determine what you need to eat, when, and how much. If weight loss is your goal, you may need to combine calorie counting with the Ayurvedic advice on which foods to eat (perhaps just until you learn what portion sizes work best for you and how to best interpret your body's hunger cues). If you're still interested in determining your individual calorie needs, you can do so with this calculator. A Word From Verywell The Ayurvedic diet has been practiced by millions of people for thousands of years and is well accepted in many parts of the world as a key component of overall health and wellness. There are many elements of the eating plan that overlap with nutrition fundamentals practiced by Western medical and health experts. If weight loss is your goal, you're likely to see results if you adopt an Ayurvedic diet and build meals around whole, unprocessed foods and mindful eating practices. However, the National Institutes of Health cautions consumers that certain Ayurvedic products, herbs, or herbal combinations may cause side effects and can be harmful if used improperly. Be sure to discuss any major dietary changes or herbal medicines with your health care provider to make sure they don't interfere with current medications or with the management of your medical conditions. See the original online article published February 12, 2020 on VeryWellFit Here: https://www.verywellfit.com/ayurvedic-diet-for-weight-loss-4154620

Originally developed by NASA for the International Space Station, PEMF or "Pulsed Electro Magnetic Field" Therapy is said to increase wellness in the body by simply adding energy to the cells of the body, providing cellular energy boosting benefits with the intention of generating healthy cell function as well as helping injured or unhealthy cells return to optimal function. Many physicians offer PEMF therapy for many types of pain management for their patients as well as improving the effects of other regenerative therapies such as PRP (Platelet Rich Plasma). Also available are affordable home and personal use models such as Pulsed Harmonix 2000, located on the My Wellness By Nature site here. Watch this video below to see what people are saying about incorporating PEMF therapy into their lives for better general wellness. To learn more about this amazing device and to order yours, click here. Hosted by Vibrant Health Guru, Gunther Mueller for Home and Lifestyle TV's "For Your Health" segment and contributed to "My Wellness By Nature." #pemf #painmanagement #prevention #cellular #regeneration #technology #pulsed