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Lose Weight and Feel Healthier with Just One Tweak per Week

The best diets aren’t really DIETS. Diets, to me, and I would imagine to you, evoke fads, temporary stints of sacrifice, discomfort, and even suffering that are likely successful in the short term, but rarely beyond that. That’s because when we Diet with a capital “D,” we ask too much of ourselves, and in the process we put far too much of our life’s focus on the diet, while traumatizing our body through the drastic changes of what we do – or don’t – eat.

This may well familiar to you, and you may already know, or at least not be surprised, by the fact that gradual, not abrupt, changes to our Lifestyle are ultimately the key to making us healthier people, whether our goal is to lose weight, lower our heart rate, improve our complexion, have more energy, or all of the above. For me, the key has always been to identify the parts of our basic, everyday diets that are problematic, the ones that are weighing us down, literally and figuratively, and ways that we can both reduce these rogue foods or food substances, and in turn find healthy alternatives.

My first line of defense, and therefore yours, is to defend against too much refined sugar. Just about every food we consume that comes from a jar, bottle or package has added sugars. Now, we don’t necessarily need to ban them from our lives forever, as that’s totally unrealistic…I have a hard time eliminating certain sugar-added foods myself. But, that said, we can pay closer attention to what we’re eating, and in turn decide what we’re willing to live without. Here are some predictably sugary items that you can analyze in your own diet and start reducing and, ideally, replacing, with far healthier alternatives:

1. Cereal: whether you live in the U.S., as I do, or in a country with far fewer cereal boxes to choose from, the overwhelming majority of cereals contain added sugar- even the ones in the “health food” section. Sure, cooked oatmeal that you sweeten yourself only with raisins and cinnamon every day would be ideal, but if you’re like me, you need variety, and while making cereal ourselves would be a vast improvement over store-bought items, this is a highly time-intensive and ultimately unrealistic prospect. I buy store-bought cereal, and love many of them, but I make it a point to set a maximum for the amount of sugar I’ll allow per serving.

Shredded wheat (unsweetened, of course), has no or almost no sugar; puffed rice or puffed millet also have no sugar, though they may taste like packing peanuts. Cheerios has just a couple grams of sugar per serving, unsweetened corn flakes about the same; Rice Chex and Corn Chex, or its generic equivalents, are also very low in sugars. As long as you’re not living off the stuff, these are fine cereals to add to your regular rotation, as you gradually eliminate the sugary cereals, which include obvious picks like Frosted Flakes and Lucky Charms, but also less obvious items such as Honey Nut Cheerios, Raisin Bran and many granolas.

Here’s a good rule of thumb: for every 30 gram serving, aim for no more than 6 grams of sugar per serving, or no more than 12 grams of sugar for every 55-60 gram serving (the size for most granolas and heartier-type cereals). This is a quick and easy target to start tweaking your sugar intake.

2. Snacks, including protein/health bars: What’s your go-to late morning or mid-afternoon snack? If you said a piece of fruit, I commend you with great honor. Transitioning from sweetened items to fruit (even though most fruits contain large amounts of natural sugars), however, is not a quick and easy change. Sure: bring a fruit for a snack, but also recognize that it probably won’t satisfy you completely – especially if you’re taking in a substantial amount of calories per day – because a piece of fruit alone is not what we’re used to, and because may need a few extra calories to meet our daily needs- or, if you’re wanting to reduce your calorie intake in order to lose weight- then you have to at least recognize what your body is used to. Two pieces of fruit would be great, but I fully recognize that most of us are going to crave something else, whether it’s chips or something that’s actually healthy. Nuts, ideally ones that not only are free of added sugars, but also added salts, are a wise choice here.
Protein bars, or health bars, are an inevitable snack reality for many, and not necessarily a bad one. Fortunately, as this market has continued to expand, healthier options have come along. I would urge you to check labels- the majority of the prototypical “protein bar” may have lots of protein per serving, but it also has significant servings of sugar, or, if low in sugar, then it has numerous chemical additives which are obviously less than ideal. As with your cereal consciousness, aim for low sugar amounts per serving. Read various protein bars reviews to guide you in the right direction, and keep in mind that sugar rates can be higher, as long as they don’t come from added sugars, but rather, simply from dried fruit.

Start with these lifestyle guidelines, and soon you’ll be making a significant impact on your ongoing diet, without the unrealistic sacrifices or the traumatic, whiplash changes that come with a fad diet, and instead something you can live with.

Michael Shaw is a freelance writer who has written for numerous print and online publications including The L.A. Times Magazine and Pain Solutions. He is an advocate for healthier food options in the mainstream marketplace, and writes more on the topic at A No Flour, No Sugar Diet.

The Incredible Benefits Of Vitamin E

Vitamin E is a rich source of antioxidants containing powerful beneficial properties which help to protect the body against free radicals. Vitamin E plays a major role in improving the body’s immune system which helps to prevent carcinogens forming in the stomach. These harmful free radicals have proven to be the cause behind damage to the body’s cells which increases the risk of cancer and cardiovascular conditions.

Natural sources which are high in vitamin E include vegetable oils, fruits, nuts, corn, olives, asparagus, wheat germ, and spinach. It is also available in the form of a dietary supplement. Vitamin E possesses a wide range of health related benefits and contributes considerably in helping to prevent and treat a number of health issues.

Anti-Aging
Vitamin E contains powerful antioxidant properties which slow down the process of oxidation and in turn helping to keep skin looking younger. Because of the high level of antioxidants present it has proven to be a very effective anti-aging ingredient. It contains healing qualities and has the ability to improve the overall condition of the skin by reducing the appearance of fine lines and correcting skin tone.

Pregnancy and Menstruation
Vitamin E is often used to help prevent complications within the later stages of pregnancy because of its ability to control and maintain blood pressure levels. It has also proven very effective when treating and preventing symptoms of PMS and managing the effects of menstruation. If vitamin E is taken 2 days prior and 3 days post menstruation it can reduce pain levels and duration by reducing the amount of blood lost. The use of vitamin E can help with anxiety, depression, and cravings for people suffering from PMS.

Hair Loss
Vitamin E is essential in the promotion of healthy hair growth and therefore helps to reduce hair loss. Vitamin E improves blood circulation to the scalp which is a direct result of increasing the oxygen flow to hair follicles. The health of hair is linked to health of the immune system; therefore because of its ability to enhance immune function vitamin E will in turn stimulate the growth of hair. To help your scalp get its vitamin E quota, massage with coconut oil because coconut oil is fantastic for your hair.

Heart Disease
Vitamin E has the ability to reduce oxidation of bad forms of cholesterol that can cause blockages and clots within the coronary arteries. This ultimately reduces the risk of heart attack and disease.

Brain Function
Vitamin E is commonly used in the treatment of nervous system and brain diseases such as Alzheimer’s. If sufficient doses are administered this vitamin has the ability to protect the body against damage caused by free radicals which are typically responsible for the declined state of cognitive function. Vitamin E also helps with disorders and conditions relating to muscle and nerve damage such as Huntington’s disease.

Scars and Burns
Vitamin E contains moisturizing and healing qualities and can help to reduce the appearance of scars and fade stretch marks. It has the ability to soften the scar by reducing the strength of collagen, as a result making it more supple and flexible. For best results it is recommended you apply directly after showering as the skin is a lot softer and the oil can be absorbed more easily. By applying vitamin E oil directly onto burns it will help to soothe pain and reduce damage from excess sun exposure.

Daisy Raybould has a passion for solving health problems the way nature intended. She, along with a number of fellow natural health enthusiasts, share their tips, secrets and recipes designed to help you obtain perfect health using the power of nature’s wonders at RevitaliseYourHealth.com

Argan Oil For The Most Beautiful Skin

Argan oil is derived from a tree with origins in North African.  This 25 million year old species of tree known in the science world as Argania spinosa, has endured the most severe drought staving off the encroaching Sahara desert preventing erosion in the process.  The Argan tree produces a most luxurious oil that has been used in hair and skin care products for its superb moisturizing results for centuries. In 1711 Lady Beaufort of Amsterdam cultivated Argan from a specimen that eventually came through her hands following the earlier travails of an explorer named Leo Africanus (if you can believe that was his real name) in 1510.  In spite of those desperately sought after results, the United Nations Education and Scientific Organization (UNESCO) declared the Argan forests of North Africa endangered in 1999.  This tree that once covered Northern Africa is now endangered—wrap your mind around that for a minute. 

Despite that fact, Argan oil has gained popularity in skin care products and spa treatments for those seeking a rare ancient source of enrichment for their skin and hair.

When you consider that it takes 8 Argan trees to produce one liter of oil, it’s no small wonder why the tree is now in its final days after surviving millions of years on this planet.  The oil has historically been produced by Berbers, indigenous peoples of Morocco, from the undigested pits passed by goats that climb the trees to partake of the fruit.  This labor intensive process involved manually crushing and pressing the pits for the fine nutty Argan oil.

It’s difficult to discuss the benefits of such a botanical product without first addressing the issue of its rarity.  As the rarest and most expensive oil in the world the exotic Argan variety also hold the anti-aging title when applied to skin and hair. This “miracle” serum is an extremely potent source of vitamin E that boasts 80% fatty acids, essential for the health of both hair and skin. By preserving the hydro-lipid layers of the skin, the compound saponin softens the skin as it decreases wrinkles. Triterpenoids, the active ingredient, heal all manner of skin ailments as a disinfectant including inflammation, damage due to sun exposure and wounds.  Of course you’ll find tocopherols, the antioxidants that ward of the litany of free radicals in modern western civilization: pollution, toxins, and a myriad of unpronounceable chemicals in our environments.  The sterolins present in Argan enable the skin to maximize moisture retention and promote metabolism. 

The properties that are unique to Argan oil are schottenol and spinasterol which are the optimal anti-inflammatory phytosterols that actually reduce cholesterol absorption and prevent the onset of cancer in some cases. More unique, sadly, will be the last tree standing.  These trees live anywhere from 150-450 years dating back so many millions of years.  UNESCO officially protects 25,900 square kilometers of Argan forest in Northern African in an effort to preserve what is left of this ancient botanical legacy.  We should all consider the alternatives in a conscience effort to aid in the preservation of the most enduring majestic Argan trees, a rich inheritance for future generations.

Joanna Vargas is a graduate from the University of Chicago and is a celebrity facialist well known for her unique facials and skincare treatments. She has been written about in Vogue, Allure and many other magazines. She is also the inventor and retailer of a full body LED light therapy bed and her own skin care products will be available soon.

Eat High Protein Low Carb Snacks for Fat Loss

Low carb diets seem to be gaining more and more followers as success stories continue to spread from people who have made a switch to the low carb lifestyle and watched the pounds fly off in the process. A whole host of popular low carb diets are now pushed heavily on TV, in magazines and of course online, often by high profile celebrities.

So what is the logic behind focusing on carb intake, rather than fat intake when your goal is to burn fat? Well, it is a rather simple concept that goes as follows:

The majority of carbs, especially highly refined carbs in snack foods we are used to when following Western diets, will increase your blood sugar quite significantly when they enter your system. The body has a default response to this which is to start making more insulin. The purpose of this extra insulin is to begin breaking down these sugars in our blood stream and converting them into energy in a form which we can use easily. Because many of us are typically eating a lot of carbs on a daily basis, our bodies can get most or all of the energy we need to go about our daily lives without the need to draw on other potential energy sources.

Once we begin to lower our carb intake things start to change. The body is now forced to find energy from elsewhere when our blood sugar levels remain at a more normal level. One of the best and most convenient energy sources is fat, and this is where the body then begins looking for fuel. When fat becomes a major source of energy it can be burned rather quickly, this is what causes the weight loss associated with low carb diets.

One of the best ways to begin the transition to this way of eating is to change your snacking habits and begin looking for low carb snacks instead of the usual cakes, bread and chocolates we are so used to eating whenever hunger sets in. Here are a few quick and easy suggestions to get you started. These are high protein low carb snacks which you can carry with you every day, they are particular good if you train or exercise frequently because of the high protein contents:

Almonds: These can be eaten straight out of the packet and will fill you up well with their high calorie count.

Jerky: Beef jerky is a great high protein snack and actually a lot healthier than most people think, just be sure to choose a variety which is as low as possible in salt.

Pork Rinds: Rinds are a tasty low carb snack which most people tend to enjoy. They are also rich in protein.

Those are just some quick suggestions for high protein low carb snack foods to keep on you at all times. There are obviously many others you can buy and also an endless number of quick recipes for home cooking. Swapping your cakes and chocolates for snacks such as these will go a long way to keeping your blood sugar levels in check though while you decide whether to make the full transition to a low carb diet.

Four Things You Want to Know About Colonics

In spite of the growing number of people who have discovered the benefits of colon cleansing, many people just don’t like to talk about it. Fortunately, information is widely available on both medical websites and on the sites of wellness spas that offer alternative and holistic treatment options.  Here are answers to four of the most common questions people have about this therapeutic treatment. 

1. What is a colonic?

A colonic is a procedure that uses gentle irrigation to cleanse the colon, or large bowel. It also stimulates the natural motion of the bowel for continued colon health. The procedure is also called colon hydrotherapy or colonic irrigation. 

2. How does it help?

 A colonic removes toxins and excess waste from your colon. Ideally, your colon would eliminate all the solid waste and toxins from your body on its own. And if we all ate an ideal diet and got the ideal amount of exercise, our colons would probably function in an ideal way—but we don’t. We eat things we shouldn’t eat; we eat at times we shouldn’t eat; we don’t get enough exercise; and we don’t get enough sleep. Frankly, in some cases, it’s a wonder our bodies continue to perform their minimum required functions, much less function at an optimum level. The average person has approximately 10 lbs. of dried fecal matter built up in his or her colon. Colon cleansing helps the body to eliminate built-up waste and toxins to restore a more healthful natural balance. 

3. Isn’t it unpleasant?

 No. A colonic can actually be a relaxing and refreshing experience. Facilities such as Wellness Within combine a spa atmosphere with the professionalism of certified therapists and knowledgeable, experienced staff.  The procedure is a gentle and natural way to restore your body’s balance and relieve many of the health issues and symptoms created by contemporary life. Celebrities have numerous treatment options available to them, and many, including stars such as Cindy Crawford, Jennifer Aniston and Beyonce, choose colonics as a low-stress, effective treatment for eliminating the toxins that can cause a host of health problems and symptoms. 

4. Is it difficult to find treatment?

As more people discover the benefits of colonics, an increasing number of facilities are adding them to their treatment options. It is no longer necessary to travel to a large city to get treatment. For example, in the area around Los Angeles, a number of facilities offer the treatment. In Burbank, colonics can be found at a number of reputable wellness spas, and in Agoura, colonics are available at several facilities. The increasing availability ensures that you can find a convenient location for experiencing the unique health benefits of this cleansing treatment.

Jessica writes about a wide variety of topics.  She especially enjoys writing about health. You can learn more about burbank colonics at http://www.wellnesswithinspa.com/