Tag: fat

Take Care of Your Heart



Looking great on the outside is not nearly as important as looking great on the INSIDE. February is American Heart Health month, a great time educate Americans on what we can do to live heart-healthy lives. Heart disease, including stroke, is the leading cause of death for men and women in the United States. These diseases, the nation’s No. 1 and No. 3 killers, claim more than 865,000 American lives a year.

Cutting your risk for cardiovascular disease doesn’t necessarily require a total lifestyle overhaul. Many heart-healthy habits are surprisingly easy to adopt. Here are some simple quick fixes that can help your heart:

1. Yoga

Medical research shows that yoga promotes heart health and decreases the risk of heart attack and stroke. Of note, one study presented at the annual meeting of the American Heart Association in Orlando reports transcendental meditation (TM) could potentially lower the risk of heart attack and death by up to 47 percent in patients with heart disease. Transcendental meditation (TM) is a form of yoga meditation introduced by Maharishi Mahesh Yogi in the 1960s.

2. Togetherness

Having a close relationship with another person, be it a friend, lover or relative is so heartwarming it can halve the risk of a heart attack in someone who has already had a heart attack, a 2004 heart study suggests. And one State University of New York at Oswego investigation found that blood pressure dropped when one spent time with a spouse or partner. While researchers can’t pinpoint exactly why this is the case, it could be that having a close relationship with someone else may lead to better health habits and less depression.

Toxic relationships, on the other hand, do the heart no favors, though. In one 12-year study, British civil servants in bad relationships were 34 percent more likely to have heart attacks or heart trouble than those in happier relationships.

3. Chocolate anyone?

Dark chocolate contains high concentrations of cocoa. Intake of this anti-oxidant rich substance appears to relax blood vessels, lower blood pressure and control blood sugar. But don’t go nuts. A single 1.5 ounce serving will do the trick without adding an overabundance of fat, sugar or calories to your diet.

4. I like to Move it, Move It

When researchers from the University of South Carolina analyzed the daily movement patterns of adult men, they found that those who were the least active throughout the day had a 64 percent greater risk of dying from heart disease compared with men who reported living a less sedentary lifestyle.

Spending too much time rooted to the couch or chair may pack on unhealthy fat around the heart and lead to less desirable levels of cholesterol, blood sugar, triglycerides and waist size, research suggests. This appears to be true even for people who maintain a regular exercise routine.

5. Don’t forget your veggies

Leafy greens are an excellent source of vitamins and phytochemicals associated with a lower risk of heart disease and depression. Make a salad and toss in a half cup of steamed asparagus or a couple of slices of avocado. These are two veggies packed with folate, a vitamin that helps head off blood-vessel inflammation. To lower LDL, or “bad cholesterol,” swap out the croutons for a handful of almonds or cranberries. Finally, top it all off with a vinaigrette dressing. Harvard research suggests two tablespoons daily can cut the risk of heart disease in women.

6. Get your zzzzz’s

Findings released last year by Chicago Medical School suggest that people who catch fewer than six hours of sleep a night are twice as likely to have a stroke or heart attack, and one-and-a-half times more likely to have congestive heart failure, whereas people who slumber more than eight hours a night are more likely to experience chest pain and coronary artery disease.

“Somewhere around eight hours seems optimal,” Becker acknowledged. “But sleep alone won’t necessarily impact heart health unless it’s put in context with nutrition, activity, stress management and all of your other health habits.”

Brush Your Way To Better Skin


A few months ago, I became interested in “dry brushing”. Now that I’m in my 40s (*gads!*) it takes more effort to make my skin look its best. This means eating clean, drinking lots of water, NOT tanning, moisturizing regularly, etc. Dry brushing is purported to promote healthier skin by removing dead skin cells on the surface of the skin, allowing it to breathe and absorb more nutrients. It also stimulates and increases skin cell production, stimulates the lymphatic and circulatory systems, and boosts your immune system. The gentle pressure and brushing sensations are said to have a calming effect; increasing your blood flow reduces stressed areas of the body and stimulates nerve endings in your skin which in turn rejuvenates your nervous system. Last but not least, dry brushing supposedly reduces cellulite by increasing blood circulation to the skin, helping to break down and release toxins that cause cellulite in legs and hips.

This I had to try.

I went on line (amazon.com) and purchased a Yerba Prima Tampico Skin Brush. If you’re going to try dry brushing, you want a natural bristle brush or loofah. Look for bristles that are made from plant fibers. Synthetic bristles can be too harsh and cause irritation. The brush I chose has a removable handle so you can use it in the palm of your hand, or use it with the handle for harder to reach areas like your back.

So how do you do it? It’s best to dry brush when you first wake up in the morning, before you jump in the shower. Here is the recommended dry brushing process:

1. Start with your feet, moving in soft circular movements (always moving towards the heart) first on the bottom of the feet, and then on the top.
2. Work up each leg, one at a time, first the back of the leg (using the same soft circular, always towards the heart, movements) up through the buttock and then the front of the leg. Avoid any delicate skin, like the skin on the insides of the thighs.
3. After you are finished with the lower half, start at the fingertips of one arm; move up the arm (palms of hands, back of hands, forearm, bicep) and towards the heart. Repeat on other arm.
4. Move to the back working your movements towards your stomach, starting and finishing with one side of the back and then the other.
5. When you get to your stomach, start at your lower abdomen and work your way up (make sure to steer clear of delicate areas like the nipples) and end at your chest in an upward stroke.
6. Rinse off and shower as normal.

Skin brushing Tips:
1. Avoid the face! While dry brushing is excellent for exfoliating skin, this body brush will be too rough for the delicate skin on your face.
2. It’s sometimes best to dry brush in the shower (with the water off) since there may be a lot of dead skin brushed off.

How often should you dry brush? For best results dry brush at least two times a week.

I started looking into some of the grand claims of dry brushing. It DOES get rid of dead skin cells, increase circulation (as a brisk walk would) and help the lymphatic system work better, and decrease bloating (as a massage would). However, the grander claims are more suspect. Even if done religiously over time, will dry brushing reduce the appearance of cellulite? Experts like Dr. Carolyn Jacob, a dermatologist in Chicago, feel probably not. Why? Cellulite is a complex problem that involves thin skin and the kind of fibrous bands holding in women’s fat. Dry brushing “won’t change fibrous bands at all,” Dr. Jacob said — a dagger to the hearts of women with cottage-cheese thighs. Twisting the dagger, Dr. Jacob cautioned that avid dry brushers put their skin at risk for inflammation, redness and an eczema-like itchy rash.

So is dry brushing for you? As long as you don’t have any severe skin irritation (acne, rash, eczema, open sore/cut, etc.), I say yes. It is an invigorating way to start the day, and it really does make your skin feel smooth and healthy.

Why Dieting is the Worst Idea Ever



Many of my friends choose to start diets on January 1. There are varying opinions on this philosophy, some saying it’s good to have comradery since everyone else is doing it, others saying it’s not a good idea. But I found this article and thought the author’s perspective was unique. I hope you enjoy it.

BY Amanda Christian
Published on MindBodyGreen January 3, 2013

For a solid decade of my life, I dieted, lost weight, gained it back, tried a new diet, hated myself, became body obsessive and completely lost my intuitive sense of when I was actually hungry. When I finally tried what felt like every diet, and lower self-esteem was the only consistent result, I knew there had to be a better way.

I reached the point where the thought of a diet was more painful than the thought of getting honest with myself. This is when I stopped dieting.

What followed was a journey back to my true self, freedom, and a connection with my inner guide.

Below are some reasons to hop on an inner journey this year instead of another diet:

1. They are not based on your intuition.

Why would you want anyone else to tell you what and when to eat over your own intuitive knowing? Don’t look to anyone else to tell you what is right for you. When you really take note of how you feel after eating certain foods, you will naturally gravitate towards ones that nourish you. Let your intuition shine here.

2. They are often used as punishments for what you have eaten .

Food is not supposed to be stressful. Telling yourself you will start to eat “healthy” on January 1st implies an all-or-nothing mentality. There is no such thing as “good” eating days and “bad” eating days; it’s just food.

Since when did food have the power to dictate a good or bad day? You are giving that slice of cake all the meaning it has for you. No matter what you eat, make a firm decision that you will not punish yourself for it.

3. They are often very complicated .

Who really wants to count calories or weigh out portions? Eating is simple; eat what your body wants when you are hungry, and stop when you are satisfied. When you want to eat when you are not hungry, chances are there is a feeling or thought to look at and release instead.

I spent years using food to suppress my feelings, but what I have realized is that to feel them instead is not nearly as scary as we tell ourselves it will be.

4. They breed feelings of deprivation, which frequently leads to overeating .

And then the overeating leads right into some serious self-loathing and feelings of failure. All the sudden you find yourself back at #2 above. The good news is this is just a mental pattern you can change! You are innocent, beautiful and deserving of peace and happiness no matter what you do, say, eat or think.

Do not listen to the voice that tells you otherwise. Tell yourself often that you deserve happiness and love. You don’t even have to believe it. Just repeat it, but with enough repetition, eventually you will believe it.

5. Constantly doing things you don’t enjoy causes stress .

Planning out what and how much you are going to eat everyday can be stressful. I used to feel like I was in a food prison. I was scared to do anything out of my routine in case I would not be able to stay on my diet.

I often skipped social activities with my friends because I didn’t want to be tempted. This is not love; this is fear.

The truth is, you are not your body, you just have one. The body is a limit and you are limitless. Don’t wait for the promise of a diet to compel you towards change. The outer is a result of your thoughts. Set the intention to change your mind, and the body will follow. We give diets and food all the power they have for us, so this year, lets practice taking it back.

Dive into your thought system and look at the web of illusions you tell yourself about yourself. This is when our inner guides come forward and show us how to release these beliefs.

Just be willing, and the resources that you need will come to you. It might seem uncomfortable at first, but trust me; the freedom on the other side is more than a diet will ever offer you.

My New Big Thing



I’ve been reading a lot about coconut oil recently, and how it’s good for everything from healing acne to losing weight. Naturally, I had to try it.

Coconut oil is an edible oil extracted from the kernel or meat of matured coconuts harvested from the coconut palm (Cocos nucifera). It is very heat-stable, which makes it suited to methods of cooking at high temperatures like frying. Because of its stability, it is slow to oxidize and, thus, resistant to rancidity, lasting up to two years due to its high saturated fat content. Multiple studies on Pacific Island populations who get 30-60 percent of their total caloric intake from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease.

But how can that be if coconut oil is so high in saturated fat? The fact is all saturated fats are not created equal. The fat in coconut oil is largely made up of medium-chain fatty acids (MCFA). Unlike other saturated fats, MCFA doesn’t heighten cholesterol and it can help to protect against heart disease.

You may have heard that coconut oil has antibacterial, antimicrobial, and antiviral properties. This is because of coconut oil’s high percentage of lauric acid, a “miracle” compound because of its unique health promoting properties. On absorption, the body converts lauric acid into monolaurin, which has anti-viral and anti-bacterial properties.

If that wasn’t enough to spark interest, Victoria’s Secret supermodel Miranda Kerr says she has been using coconut oil since she was 14, consuming up to 4 teaspoons a day. Have you SEEN what this woman looks like?!

I went to the health food store and bought organic extra virgin coconut oil. If I was going to do this, why not work with the good stuff? It was about $15 for a decent sized jar. I didn’t know if that was reasonable or not, because I didn’t know how much product I was going to have to use for my experiments.

Experiment #1: Sugar scrub. One of our Facebook friends mentioned she used coconut oil to make a sugar scrub, which sounded yummy. Now this time of year, I have alligator legs. My skin is SO dry. I can moisturize over and over, but within hours, my skin looks reptilian. I’ve used salt scrubs that had some nice oils in them and kept my skin smooth for a bit longer, but never more than 12 hours. Anyway, I decided to melt 2 tablespoons of coconut oil in the microwave. Since coconut oil melts at about 76 degrees F, this took only a few seconds. I had some regular cane sugar that had been sitting in my pantry forever, so I decided to add 2 tablespoons of it to my now clear liquid. I mixed it up, but felt like I needed more sugar. I wound up adding about 2 additional tablespoons of organic brown sugar, and stirred thoroughly. Coconut oil remains liquid for a pretty long time (a few hours maybe?) so it’s not like you have to work fast. I poured the sweet smelling concoction into a plastic container and took it upstairs to use in the shower the next day.

Morning came, and after feeding my hoard of cats (because Lord knows you can’t do ANYTHING upon waking before you feed them), I stepped into my shower. After washing with my natural bar soap, I tried the now hardened sugar scrub. I scraped out about a teaspoon full and massaged it into my legs. The sugar melts quickly and rinses away. I did the same with my arms. As I was drying off, I noticed how smooth my skin felt. Not oily, not sticky, but protected. Needless to say, I expected to see dry flaky legs when I got home from work that night. But to my surprise, my skin still looked great. Not as perfect as they did after I had just stepped out of the shower, but WAY better than they normally do. Now it’s been several days of this cookie-scented sugar routine, and I see a big difference in my skin. I don’t have to moisturize at all. And the texture of my skin is softer and smoother than it’s been in a long time. I’m going to keep doing this AT LEAST through the winter months.

Experiment #2: Face wash. When I was a teen, I had acne. Not just a few pimples, but nasty patches of cystic acne. The dermatologist put me through years of chemical treatments including (progressively) antibiotics, Cleocin, Retin A and finally Accutane (which was new drug at the time, and I remember having to sign release forms). God knows what damage it did to my body, but I was a kid and didn’t know better. But since then, I have always kept anything containing oil far away from my face. Contrastingly, for years I would dry out my skin with alcohol and harsh soaps, trying to make the acne ‘go away’. So the concept of using a greasy substance to wash my skin was a tough pill to swallow. I always wash my face with natural bar soap and water before going to bed every night. Reluctantly one evening, I used a dollop of coconut oil instead of my soap. It felt like I was smearing Crisco on my face. The only redeeming quality about the experience is that the stuff just smells so darned good. Anyway, I rubbed the oil into my skin, and rinsed with warm water…for about 10 minutes! I felt like I had to get that oiliness off my skin. And water wasn’t going to take that away. I dried off, and went to bed, fearing a breakout to rival all breakouts the next morning. Well, I can tell you that after having done this for a few days now, not only have I not gotten one single blemish, but those dry blotchy patches I’ve been battling on my skin are going away too. AND my make-up stays on better throughout the day because my skin is actually moisturized. This is almost too good to be true.

Experiment#3: Body lotion/Massage oil. Having had such luck with its other uses, I decided to use coconut oil as a body lotion. It’s hard when you first scoop it out of the jar, but begins to melt instantly from the warmth of your skin. I allowed some to melt in my hands, and massaged the oil into my legs and feet. I don’t feel it has enough of a long term ‘slip’ to make a great massage oil, unless you’re giving a very short massage. But it rubs into skin nicely, making it an effective body lotion alternative. AND it keeps my skin moisturized longer than anything else I’ve tried thus far.

Last Experiment (for now): Hair conditioner. I’ve read about people massaging gobs of coconut oil into their hair, starting at the scalp and working all the way to the ends. Some even do this and then sleep with a shower cap on. While I’m sure it makes a great deep conditioning treatment, I haven’t had the guts to try that yet. But what I have done is massaged the oil into the ends of my hair (about the last two inches) and kept it on my hair for several hours before shampooing out. My hair is notorious for having fly away ends and looking frizzy. I’ve only done this experiment about three times so far, but I can tell you that each time, my hair does look better on the ends, and behaves better throughout the day.

I guess next will be cooking with coconut oil. If I ever get a chance to cook again (this time of year is so busy). Or maybe I’ll come up with a NEW use for it. How do YOU use coconut oil? Let us know. And if you haven’t tried this miracle product, by all means give it a shot. I’m sure you’ll be delighted by the results.

Day 15 of the Lemon Water Chocolate Diet



It started out as all diets do: good intentions and a lot of drive. But five days at a trade show last week made that all come to a screeching halt. Not that I didn’t try. I even brought Fiji water, 6 lemons and Endangered Species Chocolate WITH me to the show. Still, I fell off the wagon. Didn’t even make it through the first day. Trade shows do that to me.

Now I’m home and determined to jump back into my plan. I even have lemons at work, so no excuses. Have I even discovered anything so far from my weird diet experiment? Actually, I have. Drinking lemon water first thing in the morning isn’t as bad as I thought it would be. It’s kind of refreshing. And I really think it influences me to make better food choices throughout the day. I’m not sure why, and I’m pretty sure it’s a psychological affect. Perhaps forcing myself to do something ‘healthy’ first thing in the morning gets me in the mindset to keep making healthy choices throughout the day. Time will tell if this trend continues.

The chocolate also has an interested affect. It eliminates the craving for junk food in the evening. While those around me are snacking on ice cream, cookies and cake, I can eat an ounce of chocolate and not feel deprived. I thought I would eat the chocolate and THEN want the cookies and ice cream, but that’s not the case. The chocolate fulfills the need for ‘something bad’ (even though it’s actually good for you) and keeps me from actually wanting the other junk food. Not sure if this one is psychological or an actual physical reaction. But I’d tell anyone wanting to control their diet, especially when it comes to snacking in the evening, give this a try.

Have I lost weight? Honestly I’m afraid to even weigh myself after that trade show. Give me a week, and I’ll check. Not that I’ll share those numbers (only my cats and I know my weight, and I even try to hide it from them). But I will tell you if it went up or down.