Tuesday, October 31, 2017

21 Things You Need to Know About Diabetes and Weight-Loss Surgery





With diabetes and obesity approaching epidemic levels, many Americans are looking for concrete ways to reduce their weight and improve their health. Weight-loss surgery, now considered an effective treatment for diabetes, may be an option!

21 Things You Need to Know about Diabetes and Weight-Loss Surgery offers straightforward information about the top metabolic surgeries performed today—the gastric bypass, sleeve gastrectomy, and adjustable gastric band. With its reader-friendly tone and format, this book is an invaluable resource for anyone with diabetes who is considering weight-loss surgery to improve their glycemi control and overall health.

Learn about:
  • The effects of weight-loss surgery on diabetes
  • Common myths about surgery
  • Post-op rules and lifestyle changes
  • Establishing a new relationship with food
  • Revision and conversion surger
Get your copy of the book

Thursday, October 26, 2017

Meditation Benefits Your Body and Mind



There is growing evidence to show that your mind and body are intricately connected, and that your mind has a direct impact on your physical health. Brain imaging technology suggests meditation alters your brain in a number of beneficial ways, and studies show meditative practices even alter your genetic expression Indeed, thousands of genes have been identified that appear to be directly influenced by your subjective mental state. Examples of genetic effects resulting from meditative practices include the down-regulation of genes associated with the pathway responsible for protein breakdown and cellular stress response genes. Expression of certain heat shock proteins is increased, and immune function is amped up through a variety of genetic changes 

Meditation Lowers Risk of Heart Disease

For example, a number of studies have demonstrated that a persistent negative state of mind is a risk factor for heart disease. Conversely, happiness, optimism, life satisfaction and other positive psychological states are associated with a lower risk of heart disease.5 While some people seem born with a sunnier disposition than others, meditation has been shown to improve mood regulation and boost optimism. Meditative practices have also been shown to lower your:

  • Heart rate
  • Blood pressure
  • Low-density lipoprotein cholesterol level
  • Cortisol level
Such findings are consistent with a down-regulation of your hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, both of which are over-activated by stress. Stress is also a well-known risk factor for heart disease, making meditation all the more important.



Meditation More Effective Than Caffeine and Napping

 



In this Talks at Google segment, meditation expert Emily Fletcher18 explains the differences between two popular styles of meditation, and how they affect your brain. She also discusses the similarities between meditation and caffeine. Both have the effect of energizing you and boosting your productivity, but meditation accomplishes this without any adverse effects. As explained by Fletcher, caffeine is similar to the chemical adenosine, which is produced by your brain throughout the day.
Adenosine makes you sleepy, and caffeine effectively blocks the adenosine receptors in your brain, thereby disallowing your brain from recognizing how tired it is. Caffeine also stimulates neural activity in your brain that triggers the release adrenaline, a stress chemical involved in the fight-or-flight state. Remaining in a chronic state of fight-or-flight (whether caused by caffeine or actual stress) can lead to any number of stress-related disorders.
Meditation, on the other hand, energizes you and makes you more productive without triggering an adrenaline rush. The reason for this is because meditation de-excites your nervous system rather than exciting it further. This makes it more orderly, thereby making it easier for your system to release pent-up stress. It also makes you more productive.
She notes that many are now starting to recognize meditation as a powerful productivity tool. Contrary to popular belief, taking the time to meditate can actually help you gain more time through boosted productivity than what you put into it.19 According to Fletcher, meditating for just 20 minutes equates to taking a 1.5-hour nap, and provides your body with rest that is two to five times deeper than sleep. This is why even a short period of meditation each day can help you feel more refreshed and awake.


Meditation More Beneficial Than Vacation, Study Shows

According to Dr. Monique Tello, contributing editor at Harvard Health Publishing, having a regular meditation practice is also more beneficial than taking regular vacations.  That’s the conclusion reached by a study comparing the mental and physical health outcomes of a one-week yoga retreat with daily meditation versus a regular vacation. A total of 91 non-pregnant healthy women without history of hormone or antidepressant use were enrolled. The volunteers were divided into three groups of about 30 people per group:
  1. Mindfulness intervention for experienced meditators, consisting of 12 hours of meditation, nine hours of yoga, plus other “self-reflective exercises” throughout the week
  2. Mindfulness intervention for novices who had never meditated before (same schedule as the first group)
  3. Regular vacation, which consisted of listening to health lectures followed by fun outdoor activities throughout the week
After one week, all three groups scored statistically lower for stress and depression, suggesting both meditation and regular vacation helped boost mood and ease stress. The really interesting part of this study emerged during follow-up, 10 months later. As reported by Tello
“[T]he regular meditators still showed significant improvements on these scores, the novice meditators even more so. However, the vacationers were back to baseline. The researchers had ensured that all three groups were equal in average age, education level, employment status, and body mass index. This finding is in keeping with prior research showing that vacation has beneficial but very temporary effects, and that mindfulness therapies have sustained beneficial effects …
All three groups showed significant positive changes in the markers of immune function. However, regular meditators also showed additional, more interesting changes. I got in touch with study author Eric Schadt, Ph.D., director of the Icahn Institute at Mount Sinai, who offered this interpretation of the data:
‘Regular meditators showed both the same types of ‘improvements’ at the molecular level as the others, but on top of that exhibited changes that were also associated with some aging/disease processes that also correlated with biomarkers of aging in a favorable direction. I think there is some suggestion there of improved healthy aging …’”

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FIND YOUR ZEN  A guild to inter peace 


ISN’T IT TIME YOU FELT ZEN IN THIS BUSY WORLD
IT CAN HAPPEN WITH THE POWER OF MEDITATION

Hi, I’m Deanna Lyn
 After seeing how small changes made such a big difference in my own health and happienss  I knew I wanted a career helping others live healthier and happier lives.

LEARN HOW TO MEDITATE AND CHANGE YOUR LIFE WITH MY SIMPLE GUIDE.

Download this free gift now.  HERE

CALM YOUR ZEN.

Ready to take a fresh new lease on life? Let’s do it.

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- A renewed mind and spirit
- A fresh and awakened energy
- A more focused you at work and at home

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Thursday, October 19, 2017

How do I control stress-induced weight gain?

 


When you're under stress, you may find it harder to eat healthy. Also, during times of particularly high stress, you may eat in an attempt to fulfill emotional needs — sometimes called stress eating or emotional eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you're not hungry.
To prevent weight gain during stress and reduce the risk of obesity, get a handle on your stress. When you feel less stressed and more in control of your life, you may find it easier to stick to healthy eating and exercise habits.
Try these stress management techniques to combat stress-related weight gain:
  • Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
  • Before eating, ask yourself why you're eating — are you truly hungry or do you feel stressed or anxious?
  • If you're tempted to eat when you're not hungry, find a distraction.
  • Don't skip meals, especially breakfast. If you're in a hurry, grab a piece of fruit on the way out the door.
  • Eat a healthy diet, such as whole grains and a variety of fruits and vegetables. Aim to include most food groups in your meals.
  • Identify comfort foods and keep them out of your home or office.
  • Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then figure out how to overcome them.
  • Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
  • Practice relaxation skills, such as yoga, stretching, massage, deep breathing or meditation.
  • Engage in regular physical activity or exercise.
  • Get adequate sleep.
  • Get encouragement from supportive friends and family.
If you try stress management techniques on your own but they don't seem to be working, consider seeking professional help through psychotherapy or counseling.


FIND YOUR ZEN  A guild to inter peace 


ISN’T IT TIME YOU FELT ZEN IN THIS BUSY WORLD
IT CAN HAPPEN WITH THE POWER OF MEDITATION

Hi, I’m Deanna Lyn
 After seeing how small changes made such a big difference in my own health and happienss  I knew I wanted a career helping others live healthier and happier lives.

LEARN HOW TO MEDITATE AND CHANGE YOUR LIFE WITH MY SIMPLE GUIDE.

Download this free gift now.  HERE

CALM YOUR ZEN.

Ready to take a fresh new lease on life? Let’s do it.

Grab your FREE guide & experience all of this:
- A renewed mind and spirit
- A fresh and awakened energy
- A more focused you at work and at home

Say YES to yourself, and grab this FREE guide NOW!

Tuesday, October 17, 2017

Weight and Fitness for Moms to be with guest Helene Byrne







BeFit-Mom, founded by perinatal exercise specialist and author Helene Byrne, is dedicated to helping women stay fit and healthy during and after their pregnancies, and to inspiring and motivating women to lead their entire families to better health and wellness.

About Helene Byrne

Helene has over twenty years of experience in the fitness industry. A former professional dancer, she holds a BFA from the Boston Conservatory and is an ACE (American Council on Exercise) certified Personal Trainer. Her fitness experience runs the gamut from group fitness and private training, to Pilates, yoga, injury rehabilitation, and special populations.
The birth of her son inspired her to specialize in prenatal and postpartum fitness and exercise. Drawing on her knowledge of Pilates, dance, and classic fitness techniques, she created a unique system of exercise that quickly, safely, and effectively restores the body after pregnancy and childbirth. Both her book, “Exercise After Pregnancy: How to Look and Feel Your Best” (Celestial Arts, 2001) and DVD, “Bounce Back Fast!: Post Natal Core Conditioning” (BeFit-Mom, 2005) have received wide acclaim in the fitness and birthing communities, and with women everywhere.
Through her workshops, she has had the pleasure of helping hundreds of women recondition their bodies after childbirth and live active, fit, healthy lifestyles.
Helene speaks regularly at fitness conventions, and has appeared on many radio and TV programs championing the numerous and outstanding benefits of prenatal and postpartum fitness and exercise.


Pregnancy is a time of emotional and physical transformation and challenges. While for most women it’s a time joy, hope, and excitement, it can also mean stress, uncertainty, and worry, especially about weight gain.
Questions such as, “Will I gain too much weight?” or “Will I be able to lose the baby weight?” concern most pregnant woman. After all, weight gain is a natural and healthy part of pregnancy. Unfortunately, over-gaining is becoming increasingly commonplace, and may have long-term health implications for both mother and child. Complicating matters, over two thirds of women in the US now enter their childbearing years in the overweight or obese category. The myth that women should “eat for two” lingers on, despite clear evidence to the contrary. Learn more    Here

Tuesday, October 10, 2017

Combat Anxiety

 

 

 

How to Combat Anxiety

Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight. However, there are myriad ways to cope with and combat anxiety, and many of them are natural:

· Elevate Mood and Exercises

Exercises serve as one of the best ways to combat anxiety. To some, it may initially seem arduous and tiresome, but for so many people suffering from anxiety, it quickly becomes essential. When are physically active, your body releases endorphins that are responsible for new brain cell growth and stimulation needed to focus. It also helps promotes higher self-esteem.
Studies show that exercise can help enhance people's moods from mild to moderate, which is also necessary for combating anxiety. Exercise is often considered a healthier alternative than taking medications to treat anxiety because, if performed correctly, it has virtually no downside.

· Proper Mindset

Another way help combat anxiety is to nurture the proper mindset by focusing on the right perspective and mindfulness.
Many people suffering from anxiety view their life as a game, and not a fun one. However, they are looking at the wrong things. Many things that happen in life can be viewed as positive things. Just because you experience negative things doesn’t mean your life is negative, or that you should give up. You need to view those negative things as essential opportunities for you to succeed in the future.
Adopting a positive mindset offers a huge array benefits in your life. It prevents your body from reacting to those negative things happening in your life. It also gives you a chance to live happier and more satisfied with the things that you already have, even the simplest things.
These are just two of the most significant and effective ways to combat anxiety. There are many more approaches that range from changes in eating habits and emotional behaviors to being more selective about your social circle. Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.

FIND YOUR ZEN  A guild to inter peace 


ISN’T IT TIME YOU FELT ZEN IN THIS BUSY WORLD
IT CAN HAPPEN WITH THE POWER OF MEDITATION

Hi, I’m Deanna Lyn
 After seeing how small changes made such a big difference in my own health and happienss  I knew I wanted a career helping others live healthier and happier lives.

LEARN HOW TO MEDITATE AND CHANGE YOUR LIFE WITH MY SIMPLE GUIDE.

Download this free gift now.  HERE

CALM YOUR ZEN.

Ready to take a fresh new lease on life? Let’s do it.

Grab your FREE guide & experience all of this:
- A renewed mind and spirit
- A fresh and awakened energy
- A more focused you at work and at home

Say YES to yourself, and grab this FREE guide NOW!




  

Sunday, October 8, 2017

Apple Soup Recipe




  • You can easily absorb nutrients from this delicious energy soup because of its highly digestible liquid form
  • Apples contain high amounts of vitamin C, fiber, riboflavin, thiamin, and pyridoxine
  • Just half an avocado can satiate your appetite and help prevent overeating

  • 2 medium Fuji or Gala apples, cored and cut into 4 pieces
  • Juice of 1/2 medium lemon
  • 2 cups spring mix or spinach
  • 1 avocado, peeled and pit removed
  • 1 cup fresh mint leaves
  • 4 cups pure filtered water
  •  Himalayan salt, to taste

In a blender, combine apples, lemon juice, greens, avocado, mint, and two cups of water. Blend until smooth, adding more water as necessary for desired consistency. Season with salt to taste.




Avoid buying apples with bruises and holes. Make sure to include their skin in your soup as it contains most of their nutrients. However, remember that apples are among the most contaminated fruits today, so it’s best to buy them organic.
When storing your apples, refrigerate them at a temperature of 39 degrees Fahrenheit to maintain their freshness. If one of your apples has been damaged or spoiled, it is better to discard it right away.1 It may be surprising, but avocado must actually be peeled the right way to maximize its nutritional benefits. Research has shown that most of the fruit’s carotenoids are located closest to the inside of its peel.2
To get all of avocado’s nutritional benefits, you must cut it lengthwise around the seed. Then, twist each half in the opposite direction to remove them from the seed. Cut each half lengthwise and scoop the avocado with a spoon, but make sure that you get the fruit close to the skin.
From Healthy Recipes for Your  body Type

    Monday, October 2, 2017

    Optimizing Your Skin Health


    Strategies for Optimizing Your Skin Health (and Other Areas)

    Drinking water with lemon added to it and/or placing few teaspoons of apple cider vinegar into water to drink on a daily basis, as well as drinking the right amount of water for your body, are easy strategies for optimizing your health.
    Eating plenty of vegetables will also go a long way toward optimizing your skin, because the antioxidants in them fight free radicals and support your immune and mitochondrial systems. Bulletproof adds that supporting your health on the inside helps keep you looking vibrant on the outside, and in addition:

    “Fat from healthy sources like grass fed butter, olive oil, and Brain Octane Oil [concentrated MCT oil] help shuttle nutrients into your cells and keep cell membranes working at top speed. Protein and collagen from grass-fed and pastured animals provide the amino acid building blocks that keep your skin plump and your hair and nails strong.”8
    Key supplements also kick in nutrients you can't always get through your diet, including:

    • Collagen peptides, which help repair your skin as well as your hair and nails, plus it treats leaky gut.9
    • Vitamin C helps your body synthesize new collagen and protects your skin from excess sun rays, inflammation and oxidative stress.10
    • Glutathione makes its own antioxidants, but also helps your body rid itself of toxins, which discourages acne.11
    • Resveratrol contains polyphenols that are worth their weight in gold for protecting you from signs of aging. That also goes for your skin, as they also help protect against excessive sun damage.12
    • Caffeine reduces inflammation and calms redness, increases your circulation and repairs sun damage, as well as your DNA.13 While I don't recommend taking a caffeine supplement, organic black, shade-grown coffee is one potential source.
    It may sound too easy, but simple steps like these can balance your pH and help move food through your colon to maintain regular bowel movements, which also positively affects how you feel and how you look, including your skin.


    Shop Collagen Here


      bulletproof

    Healthy Way To Make Smoothies




    Smoothies can be a quick and convenient way to incorporate more fruits and vegetables into your diet every day and are especially great after a workout or for people with gut issues who have a hard time absorbing nutrients.
    While I’m more of a fan of eating whole, nutrient-rich foods rather than liquid meals, smoothies have their place. But not just any smoothie!
    Most smoothies have WAY too much sugar. Take a break from the sugar-laden fruits like bananas, mango, and papaya. Stick to low-sugar berries, rich greens and avocados instead. Your body will get the nutrients it needs to remove toxins, boost weight loss, and help to strengthen your immune system, minus the blood sugar spike that comes alongside most smoothie recipes.

    Smoothies: A Safe Way to Help Cleanse Your Body

    Smoothies help cleanse your body naturally, unlike most of the juice cleanses and detoxes we see everywhere these days.
    If you’ve tried one of these drastic cleanses, I’m guessing you probably had a hard time sticking to it.
    Long-term cleanses can lead to muscle breakdown and vitamin deficiencies, and cause diarrhea and/or constipation. Plus, there’s not much point to it, since cleansing your body should be done on a daily basis through food and lifestyle habits.
    Supporting your liver with a cleanse can be beneficial–BUT only if you’re eating a diet consisting of fresh vegetables, quality meats, healthy fats, low-sugar fruit, etc.
    Detoxes and cleanses can be dangerous and should be done under the guidance of an expert, such as a naturopath, since there are different phases to a detox. If too many toxins are released at once and the body can’t handle it, you could end up feeling pretty horrible.
    If you’re new to making smoothies, here’s how to get started.


    Smoothie Basics

    • Liquid (about a cup), such as water, unsweetened coconut milk or nut milk (check ingredients), kefir or yogurt, if you tolerate dairy (make your own with raw milk, if you can find it).
    • Fruit (about 1/2 – 1 cup), preferably low sugar types such as berries or green apples.
    • Greens (1 – 2 cups), such as kale, spinach, zucchini, lettuce, cucumber, cilantro, or parsley. (If you follow The Bulletproof Diet and are concerned about plant toxins, lightly steam and cool kale and spinach first.)
    • Healthy fat, such as nuts or nut butter, coconut oil or MCT oil, pastured eggs, or avocado. Fat slows down the sugar spikes you can get from smoothies and helps you feel full longer.
    • Protein powder, especially if your smoothie is a meal replacement. Unfortunately, most protein powders aren’t great quality. Here’s some I recommend: grass-fed collagen and whey protein powders, or this one. Or a vegan powder. Many people like the brand Vital Proteins and Dr. Josh Axe makes a good line of bone broth protein powders.
    • Upgrades, such as ginger, hemp seeds, cacao, aloe vera, Goji berries, maca, turmeric,cinnamon, and matcha.


    Smoothie Tips

    • Be sure to chew your smoothie. Moving your jaw activates enzymes in your mouth and starts the digestive process so you can absorb all the nutrients. Chewing also releases hormones that help you feel full. Chewing is especially important for people who have digestive problems–you don’t want your smoothie to ferment in your gut and cause more digestive issues. One way to remind yourself to chew it is to add crunchy toppings such as cacao nibs, unsweetened shredded coconut, pumpkin seeds, hemp seeds, or healthy granola.
    • One smoothie a day is sufficient (I like them for breakfast or a snack).
    • Keep in mind that smoothies are not necessarily low calorie, so go easy on what you add to them.
    • Many people like to add ice, but cold drinks can stop the digestive process, so you might just want to add a couple of cubes if you like your smoothies cold.
    Here’s a couple of low-sugar smoothie options to incorporate on a daily basis anytime you need a quick energy boost! (Add a scoop of protein powder if you’re using as a meal replacement.)


    Green Magic Smoothie

    • 1 cup coconut milk, nut milk or water
    • 2 cups spinach
    • ½ avocado
    • ½ teaspoon cinnamon
    • 1 teaspoon coconut oil
    • 1 teaspoon raw cacao powder




    Wellness 101 Smoothie

    • 1 cup coconut milk, nut milk or water
    • 2 cups spinach
    • ½ avocado
    • ½ orange, peeled
    • 1 tablespoon flax seeds
    • Dash of cinnamon
    For both smoothies, simply add all ingredients to your blender and pulse until smooth and creamy. Try to drink them right away as these fresh and natural smoothies don’t last too long in the fridge.

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    Pumpkin Spice Latte




     Pumpkin Spice Latte is a warm, delicious treat we like to bust out during colder months; but it’s not ideal for everyday. For your best performance all day long, stick with your classic Bulletproof Coffee. Makes: 4-6 cups
    Shop Coffee & Tea at Bulletproof.com



    Ingredients:
    • 1 ¼ cup full fat, unsweetened coconut milk
    • 3 tbsp. Brain Octane Oil
    • 3 tbsp. organic pumpkin puree
    • 1 tbsp. grass-fed unsalted butter or ghee
    • 1 tsp. pumpkin pie spice
    • ½ tsp. vanilla
    • Optional:  1-2 tsp. xylitol or stevia (to taste)
    • Optional: 2 tbsp. raw whipped cream or whipped coconut cream on top
    Instructions:
    1. Combine all ingredients in a saucepan. Over medium heat, simmer for approximately five minutes.  Stir well to evenly blend spices and oils.
    2. In a high-speed blender, add 2 1/2 cups Bulletproof coffee (brewed strong), add pumpkin spice mixture from saucepan – blend on high for 30 seconds until creamy and frothy.
    3. (Option: if you don’t have a blender, add premade coffee to pumpkin mixture and use a hand blender in saucepan – blend till smooth and frothy.)
    4. Optional: add xylitol, monk fruit, stevia, or other natural sweetener.
    5. Optional: add raw cream/whipped cream on top for a special treat, if you can find it!

    *** A quicker hack would just be to add a couple of tablespoons of pumpkin pie filling to your morning cup of Bulletproof Coffee. It’s tastier than it sounds.
    It’s important to feel like you can have a treat now and then without spiraling into a blood sugar mayhem. Stick to this recipe and the healthy fats will give you energy for hours and the mini dose of pumpkin adds some nutrients to your morning.

    Vegan Whipped Cream With Fruit







      vegan  avoiding dairy lactose-intolerant or all of the above. This recipe makes sure they don't miss out on one of the best parts of dessert: whipped cream! Keep a can or two of coconut milk in your fridge so that you're always ready to make this recipe! Variations on this basic version abound: add citrus zest, matcha (green tea) powder, cocoa, almond extract, pumpkin pie spice, mmm...! Plan ahead, because the coconut milk needs to chill overnight." 

     1 (14 ounce) can unsweetened coconut milk
     2 tablespoons white sugar, or to taste
     1 teaspoon pure vanilla extract

    1. Refrigerate can of coconut milk, 8 hours or overnight.
    2. Place metal mixing bowl and beaters in the refrigerator or freezer 1 hour before making whipped cream.
    3. Open can of coconut milk, taking care not to shake it. Scoop coconut cream solids into cold mixing bowl. Reserve remaining liquid for another use.
    4. Beat coconut cream using electric mixer with chilled beaters on medium speed; turn to high speed. Beat until stiff peaks form, 7 to 8 minutes. Add sugar and vanilla extract to coconut cream; beat 1 minute more. Taste and add more sugar if desired.

      Footnotes

      • Cook's Notes:
      • Do not use "lite" coconut milk - it won't whip. Organic coconut milk offers the best consistency. I have had the best success with Native Forest® or Whole Foods 365 Everyday Value® brands. If possible, avoid guar gum as an ingredient, which also inhibits whipping.
      • Serve immediately. If you must store it, refrigerate in a glass container or Mason jar for up to 3 days. Shake or whisk gently to fluff the cream again before serving.
      • Editor's Note:
      • The nutrition data for this recipe includes the full amount of the coconut milk. The actual amount of coconut milk consumed will vary. The remaining liquid can be used for smoothies.