Month: April 2017

Mustard for Health – Speed Up Your Metabolism and Improve Digestion

Mustard is known to be very helpful for digestion, and can help to speed up your metabolism.

Mustard produces such a tiny seed yet it yields many health benefits. Mustard is one of the most popular spices in the entire world and is used in every country as a favorite spice. Part of the cabbage family, mustard can be used in its whole seed form, as a ground powder or combined with wine, vinegar or some other liquid to create a loose paste.

There are three varieties of mustard: black, brown and white. The mustard plant grows to be quite tall and has a bright yellow flower.

It was imported to US through Spanish missionaries and seen as a cure-all. Its sharp and bitter taste, especially mixes into paste with vinegars, gave off a medicinal fume long before its health benefits were discovered.

Better than a Vitamin

Mustard seeds are a very good source of omega-3 fatty acids as well as calcium, dietary fiber, iron, manganese, magnesium, niacin, phosphorus, protein, selenium and zinc. Selenium is a nutrient that has been shown to help reduce asthma, arthritis and certain cancers. Magnesium also reduces asthma and lowers blood pressure. The effects of mustard are currently being studied for menopausal women and on migraine attacks.

Other Healthy Benefits

Just a few of mustard’s possible healthy benefits include:

Speeds up metabolism

Stimulates digestion, increasing saliva as much as eight times more than normal

Inhibits cancer cell growth and possibly prevents other types of cancer as well

Treatment of skin diseases through the application of sulfur found in mustard

Reduces in the severity of asthma

Decreases symptoms of rheumatoid arthritis

Lowering of high blood pressure

Prevention of migraines

Facilitation of gastric juices which aids digestive problems and gives digestive aid

Soothing of sore throats, bronchitis, asthma and pneumonia

Disinfectant qualities it provides

Additionally it has four powerful qualities: it is antibacterial, antifungal, antiseptic and has anti-inflammatory properties.

How to Add Mustard to Your Diet

Mustard is for more than just hot dogs at the ballpark. Whether in ground powder form, seed form or out of the bottle, there are multiple ways to include mustard into your diet to reap its benefits. And since its pungent, tangy taste enhances food so uniquely, it can easily replace fattier condiment options such as mayonnaise, butters and sugary catsups.

Mustard is often used in Indian, French, German and Irish foods. But there are many more options as well.

Include powdered mustards in salad dressings, egg dishes, pickles, marinades and vinaigrettes.

Sprinkle whole mustard seeds on salads, over vegetables and rice and on roasting meats. Try roasting them first in a dry skillet for a nuttier taste.

Mustard paste is useful. Bottled mustard can be rubbed on meats before roasting. Try dipping cut vegetables in a mustard sauce for a unique, flavorful dip. Mustard paste can easily be added to mayonnaises, vinaigrettes, marinades and barbeque sauces.

Mustard is so versatile; you will find many exciting and new ways to use …

Get Your Pearly Whites Back The Natural Tooth Whitening Way

You can get your white teeth back by using a natural tooth whitening remedy. Read on to find out how you can show off those pearly whites using items you already have at home. These treatments may take a little longer to see a change in the shade of your teeth but, the price is right and you can do this in the comfort of your own home.

A few different mixtures will whiten your teeth naturally. One of these is a mixture of baking soda and hydrogen peroxide. Mix the two together to form a paste and use immediately. Brush onto your teeth as you would with any toothpaste. The taste may not be the greatest but you will be whitening your teeth.

Baking soda is a chemical compound using sodium bicarbonate, without getting technical you would also recognize this as club soda. Drinking club soda alone will not whiten your teeth but it will help rinse off any foods or drinks that cause discoloration to teeth. Drinking a glass of club soda after eating will help you avoid further staining to your teeth.

Before brushing our teeth it is also a good idea to rinse with club soda, it will help the whitening process when you brush with the above mixture of baking soda and peroxide. Even if you are using regular toothpaste or a whitening paste, it will aid in the removal of stains and discolorations.

Other natural remedies might not be so convenient. The use of walnut tree bark is said to be one of the best at home whitening methods. The bark should be rubbed on your teeth after you brush. Beware though, if this bark is used too often you could wear away the enamel on the teeth.

Another natural tooth whitening solution is a mixture of lemon juice and salt. Mix equal parts of both and apply to the teeth only. Be careful not to get any of the mixture on your gums because the acidic nature of the lemon juice will weaken them.

The same results can be seen by rubbing the inside of an orange peel on your teeth. The acid in the citrus breaks down the stains on your teeth but used too much this will also break down the enamel. When the enamel on teeth is broken down, small-unseen crevices develop and this allows foods and drinks to stain the teeth easier.

Apple cider vinegar is another good home remedy. Instead of using water to wet your toothbrush, use the vinegar.  Vinegar is a natural cleaning agent, it may not taste great but in time, it will help to whiten teeth.

All of these natural remedies will work to whiten your teeth. They may take longer than something you could purchase in a store or get in a dentist office but they are less expensive. Most of these items are probably already in your home. When I want to whiten my teeth, I use the mixture of peroxide and …

Change Your Eating Habits and Be Healthier

It doesn’t seem fair that the typical grocery store has cheaper prices on food items not good for you. Yet fresh fruit and vegetables are expensive. You need to change your eating habits though to be healthier. Budgeting for your shopping, planning meals, and shopping the right places can help you to get it all in place. You need to shop at a health food store with great prices.

Compare prices to help you find a great location for your needs. The last thing you want is to be stressed about the final bill when you get to the checkout. You need to know you can get all the items you really want for a price you can afford. Eating right will increase energy, reduce the risk of health problems, and help with losing or controlling weight.

Reduce Label Confusion

When you go to the typical grocery store, many of the labels in there are going to be misleading. While they give the impression they are healthy, it isn’t until you read all the information you find out differently. For example, a product can say it contains all natural ingredients so you assume it is good for you. Yet it only contains some all natural ingredients.

It is the other items in it that really aren’t good for you. As a consumer, it should frustrate you that companies do this! It may be unethical but it is legal and until consumers put a stop to it, the problem will continue. At a reputable health food store, you can feel at ease as all of the items they sell there are going to be good for you.

This can reduce your anxiety over labels and try to make positive changes to how you and your family eat. Take along your smartphone so you can look up information you aren’t sure about. This will help you to decide to put it into your cart or back on the shelf.

Recipes and Planning

Spend some time finding new recipes to try and planning a menu. When you go to the health food store, you will be able to get all of the items you need to make great tasting meals you can be proud to serve. It is a common misconception that food which is good for you has to taste bland! Add lots of variety so you don’t get bored and regress to old eating habits.

Planning meals will save you money too as you won’t be dining out so much or going to get fast food. It will also help you to stay full longer so you eat less at each meal. With some planning and prep time, you can have meals ready to go with ingredients you got from the health food store. You can even make larger batches and freeze ½ each time so you have meals available.

Shop Around

Take your time to find a great health food store locally where you can get fresh fruits and vegetables …

10 Health Problems Related to Uncontrolled Stress

As difficult as stress is to live with by itself, more and more medical research is pointing to many other health problems being related to, or caused in part by, stress. All by itself, stress apparently increases the risk of illnesses like heart disease, Alzheimer’s, depression, asthma, obesity and others.

These findings make it even more important than ever to take steps to control stress and lower the risk of other diseases and conditions as well. The following are some of the most significant problems caused or worsened by stress:

  1. Heart Disease Although exactly why isn’t clear research has shown that the aggressive, type A personalities experience a higher risk of hypertension and heart problems. What is known is that sudden emotional stress can trigger serious cardiac issues up to and including heart attacks. Anyone with chronic heart difficulties really needs stress relief as much as possible.
  2. Headaches Stress is a very common trigger for all types of headaches. Not simply tension headaches, but more serious migraine headaches as well
  3. Gastrointestinal problems Stress has never been shown to be a primary cause of ulcers but it can make existing ulcers worse. Unrelieved stress is a common cause of other GI tract problems such as chronic heartburn
  4. Obesity Too much belly fat appears to pose a greater risk to health than does fat accumulated on the legs or hips. And people with high stress levels secrete higher levels of a hormone called cortisol which seems to increase fat that is stored in the abdomen.
  5. Asthma There are many studies that have indicated that failure to control stress can worsen asthma and parents take note: If you are stressed yourself there is a much higher risk that your children will also develop asthma
  6. Diabetes There are two ways stress makes diabetes worse. First it appears to increase the levels of glucose in those who have type 2 diabetes. Next, being stressed can increase adverse behaviors like unhealthy eating and drinking too much
  7. Anxiety and Depression Unsurprisingly, stress is well known to be associated with higher than normal rates of both anxiety and depression. One recent survey discovered that those with job related stress had a much higher risk of becoming depressed within just a few years than did folks with lower stress rates
  8. Accelerated Aging Process One very telling study compared the DNA of mothers who cared for chronically ill children with those who did not found that a certain part of the chromosomes indicated certain signs of premature aging by as much as seventeen years
  9. Alzheimer’s a research study done with animals indicated that stress may well worsen Alzheimer’s by causing lesions in the brain to from much more rapidly
  10. Premature Death A study of elder caregivers who were stressed from attending their spouses needs discovered a more than 60% higher death rate than those their age who were not being caregivers

Although the amount of health problems affected by stress may be sobering there are reasons for optimism. Many studies …

Is Gum Disease Causing Your Heartburn And Allergies?

A few nights ago I was eating foods that don’t agree with me.

For me, that means the usual suspects such as coffee. And also tomatoes and peppers which are in the nightshade family and contain high amounts of lectins that cause problems for people like me and maybe for you.

I woke at 2:30 in the morning with the warning signs of heartburn. I started doing reduced breathing exercises, drank a glass of water, and went back to sleep. No heartburn. Everything was fine now.

I have proven time and again, using my own body, the heartburn and GERD are caused by ultra low carbon dioxide levels in the body. There are numerous studies that I will get into in future articles that bear this out. Meantime if you have my book or have learned Buteyko exercises already can verify this for yourself.

When I started my reduced breathing regimen, I cured lifelong asthma and my heartburn went away. I stopped taking medication except for an inhaled nasal corticosteroid spray.

But I have not made much progress in my breathing over the past year.

And there are three suspects here. If you have made decent progress but hit a brick wall, if you still have symptoms of one kind or another, then you will want to read on. Because you need to check out possibilities that you have infection in your teeth, your gut, or your tonsils. I will explore by far the most common infections that affect your overall health in this article, those in your gums.

You probably have a gum infection that is affecting your health

Most of us have gum infections to one degree or another. Your gums may look a bit puffy. Or you may have some bleeding when yu brush your teeth. Or you may have none of these symptoms.

If you go to the dentist regularly, over the years your periodontal pockets may be growing in depth. Or you may be experiencing bone loss that shows up on x-rays over the years.

This is all caused by gum disease. And…

Gum disease causes overall health problems

Gum disease is caused by anerobic bacteria that live in the gum pockets and create toxins. The bacteria toxins migrate into the body, and the bacteria themselves can enter the body through the gums.

The body must mount an ongoing defense against this invasion of bacteria and toxins.

It is well-known that people with heart disease often have serious gum infections and that the toxins and bacteria sometimes migrate to the heart. This is just the start of what gum disease does to us.

For these reasons, it is essential to your health that you get rid of gum infection. I prefer non-surgical, non-invasive methods. And fortunately I have tested one and can recommend it.

Using the Albrite system to combat gum disease

I have been a great fan of treating gum disease with the Albrite system. This is a simple syringe-like device that comes with …

High School Wrestling: John Jesse’s Wisdom on Strength and Conditioning

In 1974, a book entitled Wrestling Physical Conditioning Encyclopedia was published. This book was written by a man named John Jesse.

Conditioning coach Vernon Gambetta writes, "You are probably asking who is John Jesse? John Jesse was an expert on strength training, injury prevention and rehabilitation from Southern California."

I never knew of this book’s existence until recently even though it’s obviously been around a long time. I came across it while surfing the internet and researching wrestling conditioning.

I borrowed a copy from the public library and found it really fascinating. John Jesse’s book doesn’t seem that outdated even though it was published 38 years ago. He really knew a lot about strength and conditioning.

So, what did he know?

Year-Round Training

Jesse emphasizes the importance of continuity in training. Continuous year-round physical training is imperative if a wrestler wishes to be successful. When discussing the importance of continuity he points out that, “Repeated efforts are required for the formation of conditioned-reflexes in the nervous system required for the development of great skill.”

A wrestler needs to train continuously the entire calendar year. However, Jesse recognizes the importance of breaking down the yearly training into cycles. Jesse divides the year-round training into four cycles.

The Four Cycles

  • Transition (Active Rest) Cycle – a period of one month immediately following the competitive season
  • Basic (Foundation) Cycle – a period of five months divided into three stages
  • Principal (Specific Preparation) Cycle – a period of two months
  • Competitive – generally a period of four months

Jesse advises to take one week totally off immediately following the season and then begin the transition cycle. However, you are not to engage in any wrestling or skills work during the transition cycle. During that cycle one should abstain from any wrestling, but you need to begin training for strength, endurance, and flexibly again. If you take too long of a break the physical attributes you’ve gained will begin to dissipate.

I’m sure that most of you have learned about the concept of periodization. Well, as you can see, that’s exactly what John Jesse is writing about.

In this current age, periodization is still used. Periodization is basically just planning your training. Dr. Fred Hatfield (a.k.a. Dr. Squat) is a big advocate of periodization. In an article entitled The Simplicity of Periodicity he writes of the “tremendous value of short-term periodization in your training.”

Moreover, he adds, “As your competition draws nearer and nearer, your training objectives change, and therefore your training methods change commensurably.”

Sports scientist Tudor Bompa has said, “We either have periodization or chaos.”

John Jesse writes something very similar in his book. He states, “Without a long-range training plan the athlete’s training can easily degenerate into chaos.”

Jesse knew what he was talking about.

Do you think champion wrestlers only work out during wrestling season? Do you think they train in some haphazard fashion? No! They train year-round with a well developed plan in mind just like John Jesse advocated and …

Extra Virgin Olive Oil And Your Vision Health

Certain healthy changes to our diet can go a long way in improving our vision health. One aspect of improving our eyesight is ensuring that we use healthy oils that benefit our general health. For example, we can replace unhealthy oils we use for cooking such as vegetable oils with healthy Extra Virgin Olive Oil. When it comes to choosing healthy oil for cooking numerous studies confirm that Extra Virgin Olive Oil has multiple health benefits. It reduces inflammation and also promotes better heart health. Additionally, it helps to maintain good cholesterol levels. But did you know that this healthy oil is also good for your eyes as well? Therefore, when you are making additions to your diet to improve your eye health include this food on your salads, your fish and your favorite cheese omelette. Here are some of the general and eye health benefits of Olive oil:

Better Heart Health: According to the FDA including just 2 tablespoons of Olive Oil a day may reduce your risks for heart disease due to the fact that it consists of a healthy fat called Monounsaturated Fatty acids. Olive Oil can improve the health of the lining of the arteries in the elderly making it a good addition to your diet for maintaining better heart health.

Better Eye Health: Olive Oil is good for the eyes due to the fact that it is low in saturated fat and contains the vision nutrients Lutein and Zeaxanthin vital for improving vision health. Furthermore, due to the fact that it consists of healthy monounsaturated fats, these fats are useful in increasing the absorption of carotenoids contained in this Oil so that the body can efficiently make use of it for improving vision health.

Decreases Blood Pressure: A study showed that people who replaced other fats in their diet with Extra virgin Olive Oil were actually able to reduce the dosage of their blood pressure medication that they were taking to maintain better heart health. This study was published by the Journal Archives of Internal Medicine.

Reduces Diabetes: Studies show that a diet rich in plant – based Mediterranean foods such as olive oils are associated with a reduction in blood sugar levels. This reduces spikes in insulin levels in the body thereby reducing the risks for eye diseases such as Diabetic retinopathy.

When it comes to maintaining healthy eyesight one of the steps that you can take in order to accomplish this goal is to add Olive Oil to your cooking. Whether or not you are making a delicious cheese omelette or cooking fish or salmon, choose Olive oil over vegetable oils or canola oils. Making this change to your diet will not only improve your heart health but it will improve your vision health as well.…

The Importance of Mental Health

What is mental health?

Though no concise definition exists, mental health is basically your attitude and approach to life. Psychological, environmental, genetic, or physiological factors have a profound effect on overall mental development.

What is mental illness?

Mental illness impairs your ability to perform routine tasks, foster healthy relationships, or cope with anger or stress. It may be classified on the basis of extreme mood swings, irrational or destructive thought patterns, and behavioral problems.

How important is mental health?

Your mental health has a huge impact on every aspect of your life.

o Self-image

Good mental health means appreciating your achievements and accepting your shortcomings. A mental illness can cause an inferiority complex, a negative body image, and intense feelings of self-hate, anger, disgust, and uselessness, which could mutate into extreme depression, psycho-social disorders, or eating disorders.

o Education

Students with mental problems socially isolate themselves, and develop anxiety disorders and concentration problems. Good mental health ensures an all-round educational experience that enhances social and intellectual skills that lead to self-confidence and better grades.

o Relationships

Mental health largely contributes to the functioning of human relationships. Mental illness can hamper even basic interactions with family, friends, and colleagues. Most people suffering from mental illness find it difficult to nurture relationships, have problems with commitment or intimacy, and frequently encounter sexual health issues.

o Sleep

An inability to handle stress or anxiety can cause insomnia. Even if you mange to fall asleep, you may wake up a dozen times during the night with thoughts of what went wrong the day before or how bad tomorrow is going to be. You may develop severe sleeping disorders which leave you exhausted and less productive.

o Eating

People with mental disorders are more prone to indulging in comfort eating or emotional binges. Finding comfort in food is something we all do from time to time. But with a mental illness, it becomes difficult to control yourself. Overeating can lead to obesity, which puts you at a risk for heart disease and diabetes, in addition to creating an unhealthy body-image.

o Physical health

Your mental state directly affects your body. For example, stress can lead to hypertension or stomach ulcers. People who are mentally healthy are at a lower risk for many health complications.

So make a conscious effort to improve and maintain your mental health.…

Health & Safety Code Requirements of a Salad Bar Or Buffet and How to Prevent a Food Poisoning

Except for the high end establishments, just about every type of restaurant these days has some form of customer self-service buffet or salad bar serving ready-to-eat foods. Even El Pollo Loco and other Mexican style restaurants allow you to pick and fill up from a choice of salsas. Asian style all-you-can-eat restaurants are another big one with many popping up in most big cities. Then there are of course the restaurants that focus entirely on buffets and salad bars.

The health and safety laws governing these displays have developed over the years to address the uniqueness of this type of set up and some of the unique hazards or risks to consumers. Noted below are most of those requirements as well as my own recommendations from years of experience inspecting restaurant buffets and salad bars:

–One obvious requirement is that all open exposed ready-to-eat food must be shielded so as to block a direct line between the customer’s mouth and the food on display. This shield is generally known as a sneeze guard for the larger displays of food and is usually glass or transparent plastic, angled above the food enough to block possible contamination coming from a customer’s mouth (saliva from sneezing, coughing, talking, etc.). The shield can also take the form of a container with a tight fitting securely attached lid, normally with hinges. If there is no evidence of a shield or lid then the display is most likely not approved and should be avoided.

–A separate utensil with a handle is required for each food displayed for self-service. No customer is allowed to touch any of the exposed food with their hands.

–There must be clean plates and other tableware at or adjacent to the buffet or salad bar and customers should be reminded, or notified if need be, that only clean tableware is to be used when returning to the buffet.

–The proper temperatures must be maintained. The food is usually displayed on ice (and actually should be buried in ice), or the containers are sitting either in a refrigerated unit or warmer, or the food is sitting under a heating lamp. Look for steam coming from the warmer or steam table and even the food itself. Do not trust a chafing dish for long term holding (more than 2 hours) of foods. You will generally only see chafing dishes at a temporary buffet setting. They are large shallow metal platters with one or two canned gas lighted flames underneath, attempting to keep the food warm. They are maybe good for short periods of time only, and are not to be trusted or definitely not approved for a more permanent buffet setting. Heat lamps usually fall into this same category. They also are not the best means of maintaining hot holding temperatures for long period of times.

–Employees should be constantly monitoring and maintaining the buffet or salad bar. They should be doing everything from replenishing it to cleaning and checking temperatures frequently.

–No sulfites …

Low Fat Fallacy

I guess we all know that obesity is at epidemic levels. It’s drummed into us from all angles. Isn’t it strange that we have the biggest range of low-fat foods available but we keep getting fatter?

Isn’t somebody going to stand up and say “It hasn’t worked”?

In the 70’s and 80’s we were told that fat was the enemy, and carbohydrates were good. The USDA Healthy Food Pyramid had carbs as the base (6-11 servings per day). There was however, little mention of the quality of these carbohydrates.

Manufacturers were quick to respond, and began bringing out “Low Fat”, “Fat-Free”, and “Lite” versions of various food products. These are generally the biggest selling items, and have resulted in lot’s of clever marketing tactics – in fact anything to make the consumer feel guilty, and look for the “Fat-Free” option.

Milk – Is Whole Milk Really That Bad?

Most of our modern milk undergoes the process of homogenisation. This process forces the fat globules into an atomiser (i.e. tiny holes) that will form tiny particles. These particles are then evenly dispersed throughout the milk, giving the milk a uniform appearance. Most of our low fat, trim, super-trim milks are created using this process.

However, recent research has shown that structural changes do occur in the homogenisation process. In unhomogenised milk, an enzyme called xanthine oxidase would pass throught the digestive system, and be secreted harmlessly through the bowel. The homogenisation process allows this enzyme to enter the bloodstream.

Some researchers are saying the enzyme attacks the issues of our heart and arteries, encouranging an increase in cholesterol levels!

Low Fat Hasn’t Worked

The evidence of the last twenty years, is showing us that just choosing a low-fat version of a food is not helping us lose weight. In fact, we need to question, the processes that go on to make certain foods “low fat”.

Many blame a high amount of refined carbohydrates (white flours, sugars) as having an impact on our weight problem.

Why Are We So Fat?

More and more evidence is showing that we eat too much, and exercise too little. Our lifestyles are very sedentary, and portion size has increased. The US Center for Disease Control (CDC) has concluded that “we eat a lot – a whole lot more than we used to, and most of the increase comes from refined carbohydrates (sugar).”

In the 1970’s the average person ate 136 pounds of flour and cereal products per year and now it’s up to 200 pounds. The increase is almost all from processed, white flour, high sugar foods. In addition, everything has been super-sized. Example: 1955 McDonald’s French fries – 2.4 ounces, 210 calories. 2004 Super size Fries – 7 ounces, 610 calories.

What’s The Answer?

Don’t get too hung up complex nutrient ratios told to you by the latest diet book. You need to find what works for you and your body. It’s a process of trial and error. Start with a diet, then keep working …