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Stop the Burn

I’m sure we’ve all suffered at one time or another with an occasional bout of heartburn, that uncomfortable, burning, pain in your upper chest. What can you do it about it? Heartburn or acid reflux, like every other pain in your body, is a warning signal. It is telling you that something must be changed.

Heartburn is a muscular problem. The lower esophageal sphincter (LES), a specialized ring of muscle located at the end of the esophagus, opens when you swallow to let food pass into the stomach. It then closes quickly to keep things in the stomach. When the LES doesn’t close quickly enough, or reopens at the wrong time, stomach acid flows back into the esophagus. The acid on the sensitive lining of the lower esophagus causes a burning sensation.

True heartburn relief must make the LES operate properly. It must keep the LES from relaxing inappropriately, or it must strengthen the LES. The simple fix of over the counter medication such as TUMS and other antacids really only mask the real issue.

So, how can you get proper heartburn/acid reflux relief? Follow some of these suggestions:

  1. Diet. Everyone is different and what types of food causes heartburn for one person will differ for the next. Our stomachs produce differing amounts of gastric juices, with differing degrees of acidity. A type of food that may not agree with you and cause acid reflux may be fine for someone else who also gets acid reflux. Relief requires listening to your body. The next time you have heartburn, think back to what you ate. Keep a diary every time you get a bout of heartburn. After about a month, look back on the diary and determine if there is a pattern to the type of food that may be causing your problem.
  2. Actions. The failure of your muscle to keep the “door” closed between the stomach and the esophagus may be as simple as your actions. Eating too fast, eating too much, or not chewing food well can all contribute to heartburn. Also, things like bending at the waist right after eating or wearing tight clothing can also be common connections to heartburn. An overweight person may also have more acid reflux cases as the extra weight puts undue pressure on that area of the body, an action best corrected by losing weight. Going to bed on a full stomach or exercising too soon after eating will also cause heartburn. Look at some of these possible causes and see if they may have an effect on you. Eat slower and chew every bite before swallowing. Stop eating before you get full. Sometimes your brain and your stomach take a bit to “talk” to each other. Wait at least 2 hours after eating before exercising and at least 3 hours before going to bed.
  3. Water. If you suffer from heartburn during or after exercise, you may simply be dehydrated. Every muscle, including the LES that prevents backflow of stomach juices, needs sufficient water to function well.
  4. Garlic. Garlic provides heartburn relief for many, especially those that have H. Pylori (a bacterium found in the stomach). H. Pylori works with acid secretion to damage stomach tissue, causing inflammation and contributing to heartburn. Garlic helps eliminate H. pylori – try eating 1 or 2 cloves of fresh, raw garlic daily.
  5. Oxygen. As mentioned several times, the root cause of heartburn is muscles. Muscles demand oxygen for efficient functioning. Maybe your stress is high or you have poor habits and fail to breathe deeply and regularly and thus you deprive the LES of the oxygen it needs to be strong and operate properly.

Here are some other home-remedies that may work for you:

  • Tall glass of milk
  • Baking Soda (full glass of water with 1 tsp of baking soda)
  • Celery
  • Yellow Mustard (1 tsp mixed into half filled glass of water)
  • Raw Potato (clean, peel an average size potato and blend it with a glass of water)
  • Chamomile
  • Ginger
  • Peppermint
  • Fennel
  • Papaya
  • Pineapple

If you are experiencing heartburn or acid reflux on a more regular basis, please make sure you see your doctor to rule out any other underlying health concerns. Once the more serious concerns are ruled out, try some of these simple, non-prescription or non-medicine based options to get relief from uncomfortable heartburn

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Men vs Women – Weight Loss Styles

Men are from Mars and women are from Venus. There is a lot of differences between men and women; let it be in physical appearance or in the functioning of the body’s organs. Do men lose weight faster?The simple truth is that men are larger and have more muscle than women due to the hormone testosterone. They are genetically designed to have a higher percentage of muscle and less fat, which works in favor of keeping them fit and allowing them to eat more calories.

Women are predisposed to store and retain fat. It’s in the genes. Women have higher levels of estrogen, a hormone that works to keep the fat on a woman’s body so it’s easier for her to get pregnant. That means women have to work harder to lose weight at the same rate as men. Women also have a smaller lung capacity than men, which can make women feel as though they are working harder than men even if the women are working at the same level. This can also make exercise feel harder in the heat or high humidity.

There is a difference in body composition. Every pound of lean body mass you have burns about 14 calories a day, while every pound of fat you have only burns about 2 calories. So, the more muscle you carry (and the less fat) the greater your daily calorie burn. There’s the benefit for men, not only are their bodies bigger, they tend to carry more muscle than women do too.

So what it boils down to is, the number of calories it takes for the average man to maintain his weight is higher than it is for the average woman. And that can be a big advantage to men when it comes to weight loss. A heavy-set guy who maintains his weight on 2500 calories a day can cut out 1000 calories or so from his daily intake, still have a reasonable 1500 calories to spend on his meals and snacks, and drop a couple of pounds a week. While, on the other hand a woman struggling to maintain her weight might be maintaining on only 1600 calories or so. To lose weight safely, she shouldn’t cut her intake to less than 1200 calories a day – cutting only 400 calories.

For either male or female, here are some weight loss tips that will help:

  1. Eliminate sugar. If you need to sweeten things up, try using honey.
  2. Exercise a ½ hour each day for 5 days out of the week.
  3. Eat more vegetables.
  4. Stop eating unhealthy snacks and living a sedentary life.
  5. Avoid high calorie and high cholesterol foods (no deep fried, creamy, breaded options).

Men and women are different beings, different compositions – it requires different work to get to the healthy weight you want. Eat healthy, have a good workout routine and patience. You’ll reach your goals with hard work and determination. Speak to your Doctor or fitness trainer to get more tips on weight loss and healthy eating.

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Train Your Brain

Exercise is not only important for a healthy body, but also for a healthy mind.The incidence of getting Alzheimer’s Disease is about 4% at the age of 65 and increases to 50% at the age of 85. Some believe that everyone has Alzheimer’s Disease and it’s just a question of the degree. We have a blood-brain barrier that is intact when we are healthy. Its purpose is to contain things in our blood. When those vessels travel through the brain, they make sure that nothing leaks out into the brain that shouldn’t. As we get older, we experience aging associated changes in our blood vessels, including the integrity of the blood-brain barrier. You begin to spring leaks in your brain, and they wreak havoc on the ability of the brain to function. It is found that those with Alzheimer’s Disease have a material called amyloid that characteristically accumulates in their brains. Amyloid is found all over your body but not in your brain. When your brain-blood barrier breaks down, amyloid now begins to flood out in the brain. The accumulation of amyloid is one of the hallmark characteristics of the disease.

Exercise seems to be a helpful tool to reducing the risk of Alzheimer’s. It is found by researchers that exercise alone can decrease the risk by 50% and 40% risk can be cut down by following proper diet. Blood flow is reduced and our cardiovascular system becomes weak when there is little or no exercise. When blood flow reduces, tissues can get damaged and the cells will begin to die. Both the heart and the brain is kept healthy by doing regular exercise as blood flows more strongly through exercise. Certain neuroprotective substances in the body are created and boosted by exercising regularly. When there is more physical activity, the brain automatically becomes active as both are interrelated.

It is also important to keep up mental stimulation. Individuals that continue to stimulate themselves mentally are less likely to develop Alzheimer’s Disease. There are many ways to keep your brain sharp and working hard. Try learning something new (foreign language, musical instrument, tweek an existing habit like using the opposite hand to brush your teeth), play some strategy games (Sudoku, scrabble or online Brain Builder, Luminosity).

Try some of these ideas to keep your brain stimulated and sharp:

  • Read a book
  • Play an instrument
  • Play challenging games
  • Memorize famous passages
  • Learn poetry
  • Do the crossword puzzle
  • Do Sudoku puzzles
  • Solve word or math problems

With a healthy diet and including exercise for your body and your brain, you can help reduce your risk of getting Alzheimer’s Disease in the future.

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Pom Pom for Pomegranates

The pomegranate is an ancient fruit native of Persia, Pakistan and Afghanistan that was cultivated and naturalized in Georgia, Armenia and over the entire Mediterranean region and northern India since ancient times. Pomegranates are mentioned several times in the Old Testament, and the ancient city of Granada in Spain was renamed after the fruit during the Moorish period. The pomegranate shrub was introduced to California by Spanish settlers in the early 18th Century, and is now widely cultivated in that state as well as in Arizona.

With a rich history in myth, symbolism and art, the pomegranate was even thought by some scholars to be the forbidden fruit, which tempted Eve, not apple. Because of the intense ruby color of its edible seeds, the pomegranate was an inspiration to many artists of the region.

The pomegranate is used for medical purposes in Persia, Georgia and India and has always been an important part of the Middle Eastern diet. In its long history, the pomegranate has been linked to health, fertility and rebirth.

Because pomegranate has astringent, anti-parasite properties, it’s root bark is used to treat intestinal parasites. The bark contains alkaloids that sedate intestinal parasites making them lose their grip on the intestinal walls, and therefore easier to expel.

This day and age, the pomegranate has become a super-food mainly because of its antioxidant properties. It is a symbol of good taste and good health. Research has shown that the pomegranate fruit and its juice may help with heart disease, as it reduces blood clots and contains the damage done to the arteries by cholesterol. The pomegranate also helps with other problems associated with ageing due to the fact that it is loaded with antioxidants, vitamins, potassium, folic acid and iron.

Pomegranate fruit extracts can block enzymes that contribute to osteoarthritis, according to study done at Case Western Reserve University School of Medicine. This study found that pomegranates possess antioxidant and anti-inflammatory properties and these properties have therapeutic benefits in a variety of diseases.

The pomegranate has become the most versatile produce on the plant; lending its distinct taste, beautiful color and luscious smell to all kinds of foods and skin care. Its uniqueness and flexibility makes it fun to experiment with, and because of its brilliant shade of red, crunchy texture and intense flavor, anything made with pomegranate makes a statement which is why it is becoming popular with famous chef’s, celebrities and restaurants.

Pomegranates take a good amount of time in order to get to the edible red bulbs on the inside. They can be very messy as the juice inside will dye anything it touches – counters, hands, clothes. That’s why bottled Pomegranate juice has become a popular version of enjoying this healthy fruit.

Enjoy this fun, bright, delicious fruit. It is a super-fruit with many healthy benefits. Pour yourself a tall glass or enjoy a bowl of the juicy bulbs.

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Eat Turkey but Avoid the Hangover

Holiday dinners usually mean Turkey. With the turkey dinner comes the aftermath, lying on the floor or couch, sleepy and full. However, there are many benefits of a delicious turkey dinner.The turkey is often cited as the culprit in the after dinner lethargy, but most of the time it is not the bird that makes you feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep including effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, for tryptophan to really take effect and make you feel sleepy, it needs to be taken on an empty stomach without other amino acids or protein. You’re likely enjoying your tryptophan filled turkey with other delicious dishes.

L-tryptophan may be found in turkey and other dietary proteins, but it’s actually a carbohydrate-rich (as opposed to protein-rich) meal that increases the level of this amino acid in the brain and leads to serotonin synthesis. Carbohydrates stimulate the pancreas to secrete insulin. When this occurs, some amino acids that complete with tryptophan leave the bloodstream and enter muscle cells. This causes an increase in the relative concentration of tryptophan in the bloodstream. Serotonin is synthesized and you feel that familiar sleepy feeling.

Here are 5 reasons to indulge on the holidays and enjoy your turkey dinner:

  1. One of the main health benefits of turkey is that it supports healthy growth. This nutritious meat contains a massive 30 grams of protein per 100 gram serving. Protein’s main role in the body is to build, maintain and repair the body’s cell. Without protein your body cannot produce new cells and is unable to grow and develop properly.
  2. Another health benefit of turkey is that it can boost your mood. The protein found in turkey contains high levels of the amino acid tryptophan which your body can use to produce serotonin. Serotonin is an important hormone which has been shown to improve mood levels and even prevent depression.
  3. If you struggle to sleep then you may be interested in this health benefit of turkey. The tryptophan found in this meat has been shown to improve sleep cycles (especially for insomniacs).
  4. Turkey is rich in two key cancer fighting antioxidants. It contains 0.032 milligrams of selenium (over half the recommended daily allowance) and 1.32 mg of zinc (1/5 of the recommended daily allowance). Selenium has been shown to prevent colon cancer, lung cancer and prostate cancer while zinc has been shown to protect against prostate cancer.
  5. Another key health benefit of turkey is that it promotes a strong immune system. The selenium in turkey helps your body produce antibodies (organisms which work as part of the immune system to fight disease and infection) while the zinc in turkey helps your body produce white blood cells (cells of the immune system which protect the body from disease and infection).

So, turkey isn’t the culprit here. It’s likely the amount of food we end up eating. It takes a great deal of energy to digest a large meal. When your stomach is full, blood is directed away from other organ systems, including your nervous system. The result is a feeling of lethargy, especially after a big meal that may be high in fats and carbohydrates. Take it slow over the holidays. Enjoy all your favorite foods, but do it in moderation. A little bit of everything. You can always have some leftovers the next day.

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Saying Goodbye to Your Furry Friend

As soon as you bring them home, they become family. You spend countless hours caring for them and loving them. And they love you back, no matter what. The family pet is a family member – a best friend. The loss of a pet can be a heart-wrenching and emotional experience. When your furry loved one can no longer enjoy a quality life, euthanasia can be a blessing for your pet. But saying goodbye is difficult.

It doesn’t matter if the death comes abruptly through trauma or gently at the veterinarian’s office, invariably, the result is the same, you are suddenly left with an empty feeling. Owners often say goodbye to their pet in a clinical setting and most do not have the opportunity to come together, as they would if a human family member died. There is no doubt that our pets touch our lives deeply through their unconditional love. For many, the loss of that love is also the loss of an era of time. As pets live longer, many owners are faced with the death of a companion who has seen them through life events (highschool, college, marriage, careers). That loss can be overwhelming for some.

When the day comes where you have to say goodbye, you can make your pet feel extra special. Talk to them, tell them how much you love them, and give them their favorite treats, dinner and toy to play with. Let them have their last time doing the things they truly enjoy. Show your pet how grateful you are for all the wonderful memories you have shared with them. Pets live in the moment. One of the most wonderful things about animals is how they embrace the present.

It’s said that an animal will tell his owner when it’s time to go. If only it were really that easy. Maybe they do tell us, but we can’t – or don’t want to – hear it. It is a tough call to make when you have a sick pet at home. There is no right answer when it comes to making end-of-life decisions, only what makes sense for you and your family. A veterinarian will help put your beloved furry family member to sleep.

When you have to return to that now empty home, it can be heart breaking. Remember the great times you shared with your pet. You can do this by putting up a memorial of them in your home with items such as picture, collar, paw print, and ashes if you decided to bring them home. This memorial spot will allow you stop and take a minute when you pass by to remember all the wonderful things your furry friend brought to your life.

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Gym Bag Essentials

At times it is hard to motivate yourself to get to the gym, let alone finding the time to pack a gym bag. Ideally, a gym bag should be a designated bag which is large enough to tote everything you need for a comfortable workout and post workout session.It should be lightweight, sturdy, washable and durable.

To make a trip to the gym a cinch, here’s what your gym bag should ideally carry:

  • A Water Bottle. You need to be hydrated to work out properly.
  • Towels. Nobody likes that person who doesn’t wipe down a machine after them.
  • Heart Rate Monitor. To make sure you’re in the fat burning zone, or the cardio zone.
  • A change of clothes for post workout.
  • Toiletries for showering and freshening up after your workout.
  • Running Shoes.
  • Laundry Bag. Keeps your gym clothes separate and prevents your gym bag from getting stinky.
  • Flip Flops. Quick slip on shoes for walking around in the locker room and shower. Prevent the spread of athlete’s foot.
  • Fuel. Something to give you more energy. Banana, granola bar, etc.
  • Deodorant to help keep you smelling fresh.
  • MP3 Player or iPod. Keep you entertained and keep your energy level up by working out to some of your favorite tunes.
  • Magazines or reading material.
  • Brush, Comb and hair accessories.
  • A Workout Journal. Essential if you want to keep track for weight loss and getting fit.

If your gym bag has multiple compartments, you can use these to store your items securely. Inside zipped compartments are also a great place to store your gym membership card and locker key, along with your regular essentials such as a cell phone, car keys, and credit cards.

Because a gym bag has a tendency to get dirty and smelly, it’s important that your designated bag be washable. You can also invest in odor repellent shoe sachets, or create your own by tying up baking soda in a piece of muslin cloth. Have your bag ready so all you have to do is grab it and go. Eliminate any excuse to keep you away from your workout.

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Gratitude – Positivity in Your Life

Gratitude, thankfulness, gratefulness or appreciation is a feeling or attitude in acknowledgment of a benefit that one has received or will receive. Gratitude is the feeling you have when you realize that you have so much in your life. No matter what is going wrong or what you still want in your life, be grateful for what you already have. Showing gratitude is one of the fastest ways to turn your life around.

Scientists have discovered that there is a link between gratitude and well being. Grateful people have more enthusiasm, are more satisfied with their life, have more vitality, are more optimistic and have lower levels of depression and stress. Gratitude is reciprocal. One act of gratitude encourages another. Your act of gratitude can trigger a chain reaction.

How do you create a life of gratitude?

  • Take pleasure in the small things of life.
  • Reach beyond yourself and do good to other people.
  • Give with no strings attached.
  • Be appreciative – tell people what you appreciate about them, you’ll make their day.
  • Remember to say thank you.
  • Give praise.
  • Focus on what you have and what’s going right in your life.
  • Start a gratitude journal – record small things that make you smile, add photos of people you are grateful for.
  • Write at least 5 things each day for which you are grateful.
  • Show your gratitude by giving a card or small gift.
  • Concentrate on solutions rather than problems.
  • Look for the good in people and situations.
  • Spend time helping people who are worse off than you.
  • Do small kindnesses and bring joy to someone’s heart.
  • Write a thank you letter for all the good things in your life.

Think of all the little things that cause joy in your life that you have to be grateful for. The more you focus on the good, the more joy you will experience.

Gratitude opens doors for you, enriches your life and overflows into other people’s lives. Create an atmosphere of gratitude and watch it change your life and maybe even those around you. Let’s make the whole world smile.

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Getting Enough Zzz

Sleep is a naturally recurring state characterized by altered consciousness, relatively inhibited sensory activity, and inhibition of nearly all voluntary muscles. Sleep is sometimes a luxury to many. Everyone needs to sleep. Getting enough sleep helps keep your mind and body healthy.

Everyone’s lives are busy and people are constantly on the go. Sleep is often compensated to make time for other activities. Over time this can be very dangerous to a person’s health because sleep is necessary for the body to function properly. While you are sleeping, your body uses that time to rejuvenate and prepare for the following day. As you deprive yourself of sleep, your body begins to wear down and becomes more susceptible to disease, poor health, and poor mental condition. Sleep is especially important when you’re involved in a workout routine. Sleep is the most important part of your workout program. When you are sleeping, your muscles are healing and getting bigger. Getting enough sleep should be a priority.

Most adults need between 7 and 9 hours of sleep every night to be productive. Kids need even more sleep than adults. Getting enough sleep has many benefits:

  • Get sick less often
  • Stay at a healthy weight
  • Lower your risk of high blood pressure and diabetes
  • Boost your brainpower and your mood
  • Think more clearly and do better in school and at work
  • Make better decisions and avoid injuries

It’s an excellent idea to keep a good sleep ritual that will get you to bed at a reasonable hour each night. Try these key points to healthy sleep habits.

  1. Go to bed at the same time each night.
  2. Limit your caffeine intake to earlier in the day, stopping caffeine after 4 p.m.
  3. Try to turn off the TV and computer an hour before going to bed.
  4. Have some tea (caffeine free), listen to soft music and read a book before bed.

Just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort.

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Flu Season – How to Protect Yourself

Runny noses, coughing, and that overall “icky” feeling, urgh – the Flu. Flu season may be starting soon and there are many ways to naturally increase your immune system to protect yourself from catching that annoying virus this year.It is important to have a strong and healthy immune system. By keeping up with your workout regime, you are actually helping build a healthy immune system as well. It can also be helpful to add a few things in your daily practices.

Vitamin D
Fall and winter are the times when the probability of getting the flu is higher. This is because of the lack of vitamin D absorption that we get from the sun. Vitamin D regulates the immune system by increasing production of broad-spectrum antimicrobial peptides which destroy the influenza virus. At the same time these peptides prevent the body from manufacturing an abundance of inflammatory cells which suppress the immune system. To increase your Vitamin D naturally (other than the sun) try salmon, sardines and cod liver oil.

Vitamin C
Vitamin C boosts the immune system by increasing the level of antibodies and white cell production. Vitamin C also strengthens the respiratory system by reducing inflammation and increasing collagen, which greatly increases our ability to fight against infections and viruses. Some natural sources of Vitamin C are oranges, grapefruit and sweet red pepper, which actually has twice the Vitamin C content of oranges.

Vitamin E
Vitamin E work in tandem with Vitamin C to build our immune system by reducing inflammation. Vitamin E protects the immune cells by protecting the membrane of the cell. It also increases the protection of lymphocytes called natural killer cells that kill germ and cancer cells and it increases the production of antibodies that eliminate bacteria. Natural ways to add Vitamin E into your diet are avocado, almonds, peanuts, dark leafy vegetables, wheat germ and mango.

Carotenoids
Carotenoids are phytonutrients that are responsible for the bright colors of fruits and vegetables. Carotenoids are antioxidants that reduce inflammation by destroying free radicals that damage the cells. The main Carotenoids is Beta Carotene. The body converts Beta Carotene into Vitamin A. Beta Carotene increases immune cell production and protects the mucous membranes and lining of the lungs, which increases the ability to fight infections. Find natural Carotenoids in carrots, sweet potatoes, pumpkin and winter squash.

Omega-3 Fatty Acids
Omega 3s are essential for boosting the immune system. They reduce inflammation and protect the integrity of cell structure. Omega 3s also help to dilate the blood vessels, which helps cells to absorb important nutrients. Natural sources of Omega-3 Fatty Acids are salmon, cod liver oil and flax oil.

Water
Water is important for healthy cells. Water works as a transport for minerals and vitamins to our cells. Water aids in keeping cells plump allowing them to absorb important nutrients for cell metabolism and proper function.

Exercise
Keeping fit and active is important in keeping the immune system working. Exercise increases blood circulation which is very important. The body needs good blood flow to transport oxygen and nutrients to the cells. Exercise also decreases cortisol levels, helping alleviate stress which then allows the body to produce immune fighting cells.

Sleep
Getting enough sleep is essential. Sleep allows your body to rejuvenate cells and helps the immune system function properly. Sleep also keeps cortisol levels down keeping immune cells at a good level and keeping your energy level up.

Other factors that can naturally help protect yourself from the influenza virus are good levels of:

  • Bioflavonoids
  • Zinc
  • Selenium

Decreasing your stress, avoiding sugar, excess alcohol and caffeine is also extremely helpful to protect you from the higher probability of catching the flu.

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