Veggies That Get Digestion Moving and Cleanse the Body

Vegetables are naturally full of healthy nutrients and fiber that are essential for overall health. The U.S. Department of Agriculture recommends that adults eat 2 to 3 cups of vegetables per day. In general, the recommendation is to fill half of your plate with vegetables at every meal. Cleansing your body means helping your body get rid of toxins -- both from the environment and from those produced during metabolism that may be stored in your body.

Dietary Fiber and Vegetables

A diet high in dietary fiber reduces the chances of overeating by adding bulk to your diet. It also helps relieve and prevent constipation, hemorrhoids and diverticulosis, and it lowers blood cholesterol levels, possiby reducing the chance of heart disease. Most Americans do not meet the recommended dietary intake of 25 to 38 grams of fiber per day. Vegetables are rich in both soluble and insoluble fiber. Soluble fiber softens stools, making them easier to pass, while insoluble fiber speeds up the passage of stools, helping your body get rid of harmful wastes.

Fiber, Vegetables and Intake

Vegetables with a higher liquid content, such as cucumbers, naturally contain more soluble fiber, while stringy vegetables, such as celery and leafy greens, contain more insoluble fiber. If you are only starting to increase your fiber intake, gradually increase your vegetable consumption, as too much fiber too quickly can cause bloating, gas and constipation. Other vegetables recommended for their cleansing properties include carrots, squash, avocados, tomatoes, bell peppers, cauliflower and cabbage. To help your digestive system when eating more fiber, choose cooked vegetables, such as asparagus or broccoli, to start with, as the cooking process softens the fiber, making it easier on your body.

Benefits of Legumes

Legumes, while not often considered a vegetable, are still a healthy source of dietary fiber and can help cleanse your system, as well as get waste and food moving steadily through your system. Like vegetables, beans contain both soluble and insoluble fiber. To reduce the amount of gas produced from eating beans -- a common side effect -- do not cook the beans in the water you used to soak them.

Staying Hydrated

Water is key to a proper body cleanse, as well as ensuring the healthy passage of fiber through your system. If you do not consume enough fluids while increasing your dietary fiber intake, you can actually increase your risk of constipation, slowing down the digestive and cleansing processes. The general recommendation is at least six to eight full 8-ounce glasses of fluid per day. While water is the most recommended fluid, other healthy fluids, such as low-sodium broths, fruit and vegetable juices and caffeine-free teas can also be used to meet your daily fluid intake. More fluids may be needed if you significantly boost your fiber intake, are exposed to hot weather or have been participating in strenuous physical workouts.

How Toxic Waste Affects Our Natural Environment

Canada and all of the developed countries in the world produce some kind of toxic waste(s). It doesn't matter whether it's a chocolate bar wrapper or a canister of highly radioactive plutonium, they're potentially dangerous to us and/or our natural environment unless properly disposed of. Toxic waste is defined as any waste that is hazardous to human health or to our natural environment. 

According to the Institute of Chemical Waste Management, about 15% of our garbage is classified as toxic, and only 85% (approximately) of that is disposed of properly. The rest is either illegally dumped or accidentally mixed up with non-toxic garbage. That 15% may not seem like a lot, but when you consider the millions of tons of toxic waste that we produce every year, that 15% is enormous. The Environmental Protection Agency (EPA) estimates that we produce one ton of toxic wastes for every single person living in Canada every year. That means that the 15% represents about 4.2 million tons of toxic waste. Toxic wastes which are dumped in improper sites can seep into underground water supplies and contaminate huge areas. If the land that is intoxicated supports plant life, most of the plants and trees will die off. 

If the area is lived on by humans, it could cause serious illness or death. For example, an area by Niagara Falls (US side) was used during the 1930s by a chemical company to dump it's wastes. Most of them were hazardous, and the containers that held the chemicals later (after the company had gone out of business) began to leak. The chemicals spread for miles killing off plants and causing cancers and deadly diseases in humans. Included in these wastes was a chemical called dioxin... one ounce of it used under the right circumstances was enough to kill off everyone in living in Toronto. One of the most popular places to dump toxic wastes is in the oceans. People figured that the oceans were so huge that garbage would just "disappear", and sink to the bottom. Well, they were wrong. 

Chemicals have turned up in dead whale bodies and dead fish in high enough concentrations to kill people. Medical wastes such as used needles and vials of blood (some carrying the AIDS virus) have washed up along the Atlantic coast and in one of the Great Lakes. Mutated and disfigured fish as well as other water animals have washed up dead or been caught by fishermen. The list of stories goes on, and it's still growing. Canada and the USA have created laws and regulations to try to stop the illegal dumping of toxic wastes and the destruction of our environment. The US has created a multi-billion dollar fund called "SuperFund" to try and clean up areas that have been contaminated. Canada is also working along those lines. The government has made a prioritized list of recognised hazardous dump sites, and is forcing the company that owns the land to pay for the clean-up of the area. 

If the company no longer exists, or the exact origin of the waste is unknown, the government will pay for the clean-up. Some toxic wastes can actually been turned into something useful, or in other words 'recycled'. For example, several kinds of metals can be recycled. Lead and silver (both are heavy metals, which are classified as toxic wastes) are both recycled and used again. About 1/2 of the lead used in the country is recycled, and about 1/4 of the silver is recycled. Other toxic wastes can be chemically 'transformed' into new products. This is done by adding chemicals to the waste, which causes it to change into something new. Philadelphia and Chicago transform sewage sludge into fertilizer, which is put to use on farms. A huge pile of toxic waste looms over Canada. This waste is not the product of some Natural disaster like a tidal wave or a hurricane. It is a man-made pile of deadly garbage that threatens our very existance. Who is responsible for this pile? The answer, is 'us'. We are the people who buy the cheap food which was grown with the help of chemical pestisides. We are the people who demand the electricity created by the nuclear power plants. We are our own worst enemies.

Natural Antioxidants & Immune Boosters

Natural antioxidants and immune boosters can help prevent illness and keep your body healthy. Adequately feeding your immune system boosts its disease-fighting power. Antioxidants protect cells from oxidative damage by free radicals, the byproducts of metabolism and environmental factors. They also stimulate the production of white blood cells, the body’s defense mechanism. There are many natural antioxidants and immune boosters available in the form of vitamins, minerals, phytochemicals and other substances in the foods we eat.

Vitamin C

Vitamin C is a powerful antioxidant responsible for the increased production of infection-fighting white blood cells and antibodies. It increases the body’s levels of interferon, an antibody that coats the cell surface, preventing viral or bacterial attack. Vitamin C protects against cancer by inhibiting the production of cancer-causing nitrosamines. It reduces the risk of cardiovascular disease by raising levels of HDL, or good, cholesterol and lowering blood pressure. Choose citrus fruits, bell peppers, broccoli, tomatoes, strawberries and green leafy vegetables to boost your immunity.

Vitamin E

Vitamin E signals the release of natural killer cells, which are cells that seek and destroy foreign particles such as germs and toxins. It also stimulates the production of B cells, or immune cells that manufacture antibodies. Vitamin E may reverse immunity decline related to the natural aging process. Eating a diet rich in nuts, seeds, vegetable oils, whole grains, leafy greens and fortified breakfast cereals will help you meet your daily vitamin E needs.

Carotenoids

Beta carotene is converted to vitamin A only when the body needs it. This process allows the remaining carotenoids to act as antioxidants, fighting free radicals throughout the body. Beta carotene helps strengthen the immune system and reduce the risk of cardiovascular disease by interfering with the oxidation of fat and cholesterol in the bloodstream. Beta carotene has a preventive effect against atherosclerosis, stroke, cancer and heart attack. Brightly colored fruits and vegetables such as carrots, apricots, sweet potatoes, squash, broccoli, tomatoes, cantaloupe, peaches, spinach, kale, pumpkin and mango are rich in beta carotene. Reach for watermelon and tomatoes as sources of lycopene, a potent antioxidant.

Bioflavonoids

Bioflavonoids are polynutrients found in legumes, soybeans, tea, grapes, red wine and soy products. In the body, they are converted to plant estrogens, or phytoestrogens, which help inhibit the growth of hormone-dependent cancers. They also aid the immune system by protecting the body’s cells against environmental pollutants. Bioflavonoids lower total cholesterol levels and reduce the cholesterol’s ability to form plaques in arteries.

Selenium

Selenium, an important mineral, increases the effectiveness of vitamin E. It also works by increasing natural killer cells and mobilizing cancer-fighting cells. It is a powerful anti-cancer agent, as it helps prevent damage caused by radiation and chemical carcinogens. Selenium boosts the immune system’s reaction to infections, prevents blood clots and may even be beneficial in reducing arthritic pain. To meet your daily selenium needs, consume tuna, lobster, shrimp, snapper, whole grains, eggs, chicken, cheese, garlic, nuts, seeds and vegetables.

Zinc

A mineral and immune booster, zinc increases white blood cell and killer cell production. This enhances the immune system’s ability to fight infection more aggressively and release antibodies. Zinc can decrease the incidence and severity of infections, inhibit the loss of vision as a result of macular degeneration, and help prevent prostate enlargement and cancer. Foods rich in zinc include oysters, crabs, beef, turkey, beans and fortified cereals.

Relax & Sleep Well the Natural Way

Pressures of a busy and emotionally demanding life can take its toll on our health. This can affect how much energy we have, how we react (our mind and mood) and well we can cope with stresses and strains. For many, ‘good’ sleep is one of the initial areas to be diminished by a demanding life and a good proportion of people will say they rarely experience a good night’s sleep when under personal and professional pressure. For some, there is the time for the potential of 8 hours of slumber but they experience challenges such as: -

- feeling too awake before bedtime

- an over-active mind preventing them from falling asleep,

- trouble staying asleep (waking in the night)

- lack of deep peaceful sleep (sleep feels too light).

Worry can set in long term for those who persistently find the sleep subject a real issue – and this often just compounds the problem further.

Sleeping better lifestyle tips:
Avoid caffeine after 3 or 4pm and avoid sugary foods late in the evening.
Avoid using computers or laptops two hours before bed, as the blue light that they emit disrupts a sleep-inducing hormone called melatonin.
If your mind races with thoughts, write down what is bothering you on a note pad and decide to deal with it the next day (do the same if you wake up in the night). Most problems cannot be fixed while you are lying in bed so you may as well ‘park them’ till the new day.
Invest in black out curtains and use eye masks.

1. Manage the effects of a demanding life on your body

Perhaps surprisingly, what we eat can affect how easily we manage demanding days. Supporting the adrenal glands, which are partly responsible for our energy and stress hormone production, will have a good knock on effect to support better sleep in the evening. Eat plenty of dark green vegetables, nuts and seeds, eggs, beans and lentils, and whole grains for the magnesium.

Tip: take a good dose of a magnesium supplement during the day as well as 2-3 hours before bed

2. Switch off your thoughts and brain

It’s common to find it hard to get to sleep because we can’t wind down from a busy day -particularly if work or other activities took us later into the evening, keeping our mind active and alert and preventing us from feeling tired enough to go to bed. People may choose to drink alcohol in the evening, but this should also be kept to a minimum: although it has sedating effects and can make us feel more relaxed, it also has some stimulating effects, and can deplete nutrients such as the B vitamins that help us to cope with a demanding lifestyle.

Tip: instead of alcohol trying using the traditional herbal medicine – valerian. This is used to aid sleeping by gently sedating and relaxing the body, based on traditional use.

3. Stop worrying

Concerns about keeping life’s spinning plates from dropping (metaphorically) can leave us feeling anxious during the day as well as into bedtime. Many will say they try to get to sleep but they are distracted by worries, which get in the way of feeling relaxed and naturally falling asleep.

Tip: As well as using vitamin B5 in the day time to support the nervous system, we also recommend using the herb – passion flower. Passion flower is for feelings of mild anxiety (so can be used in the daytime) as well as a sleep aid for night time, based on traditional use.

5 Easy Ways to Cleanse Every Day

Cleansing is a popular term that unfortunately has little to no meaning these days because of how over used it is, but in it's truest sense cleansing is natural and important process your body goes through on a daily basis to rid itself of everything it no longer needs, everything that isn't supporting health and healing. Engaging in a yearly or seasonal cleanse is a great way to heal, rejuvenate and get your eating and lifestyle practices on track but daily cleansing is so much more important.

Learning simple practices you can use each day to help you naturally cleanse, can increase your energy and vitality while helping you to heal and prevent long term health problems.

Here are 5 easy practices you can put into place to Cleanse Every Day...

1. Drink Lots of Water Especially in the Morning

You may have heard this one many time before but that is because it is one of the best and easiest ways to stay your most healthy! Even if you feel like you are drinking enough water every day, chances are you aren't getting enough. Your body uses water to cleanse and flush toxins so when you aren't getting enough water, daily cleansing slows and toxins begin to build up in your tissues. To help your body to naturally cleanse drink lots of water every day and especially when you first wake up in the morning. Drinking water for the first hour after getting up in the morning helps your body flush toxins from the day before and will help to increase your energy levels throughout the day.

2. Take Time to Breathe Deeply

We release 80% of our toxins through our breath. Problem is most of us don't breathe deeply enough. Especially during stressful or busy times during the day your breathing becomes more shallow and many times you may be forgetting to breathe or holding your breath. This keeps toxins from being released and keeps them trapped inside your body. Taking 5 minutes each day to do some deep breathing is a great way to help naturally cleanse but also helps to release stress and center and calm you.

3. When you Eat is just as Important as What you Eat

Your body has a natural digestive rhythm that makes you a little hungry 1-2 hours after getting up, really hungry in the middle of your day when you are expending the most energy and moderately hungry a couple hours before you go to bed. When you follow this natural digestive cycle digestion begins to work optimally which means food is better digested and nutrients assimilated and toxins are naturally expelled. When you start eating out of whack with these natural digestive rhythms digestion begins to overlap causing digestion not to function as well, you begin to get less nutrients and more toxins stay in your body. By following your natural digestive rhythms digestion you will assist your body in naturally cleansing each day.



4. Clean Up Your Products

One of the biggest sources of health harming toxins that we bring into our body is through our personal care products and the products we use to clean in and around our home. Have you ever taken a look at the ingredients list in any one of the products you use on your body each day? You might be astonished to find a lengthy list of chemicals, many of which have been found to be harming to your health. Think of just how many products you use each and every day and how many chemicals that means are getting into your body. Making a switch to cleaner, greener and organic products is one of the best ways to help your body naturally cleanse. By limiting the number of chemicals you are bringing into your body you are helping to keep your body clean and naturally cleansed.

5. DeStress
Stress has an enormous impact on your health. On the inside of your body stress turns toxic. We live in a stressful world and living without stress is not possible, what is possible however is reducing the internal impact stress has on your body and health by using daily healthy stress management practices. Healthy stress management practices like yoga and meditation help to change the way stress is experienced inside your body decreasing its harmful toxic effects, Yoga and meditation can help detoxify your body and help to naturally cleanse your body each day. Raw Vitality offers a 30-day meditation program that comes along with both the 7 and 30-day Raw Vitality programs. If you are new to meditation or want to explore how meditation can help you to reduce stress and help naturally cleanse this is a great meditation program to explore. 

These daily practices are great ways to keep your health at its very best throughout the year. Yearly and seasonal cleansing are great ways to go more in-depth, to get your eating and lifestyle practices back on track, to cleanse, revitalize and to heal if health problems are present.

How to Detox Your Body Naturally

Detoxing is a popular buzzword on the health scene. However, there are two schools of thought on the topic: those who believe you can benefit from doing a detox and those who believe detoxing is just hype.

Our bodies are naturally built to detoxify us: The liver, colon, kidneys, lungs, lymph system and even skin help rid our bodies of toxins. The problem is that in this day and age we are bombarded with so many toxins that our bodies can become less effective at handling toxins and can benefit from outside help.
We're exposed to toxins in a variety of ways: hormones and antibiotics in meat and dairy, chemical additives in packaged foods, mercury and PCBs in fish, chlorine and fluoride in our drinking water, pollution, alcohol and chemicals in beauty products, cleaning products and even scented candles.

Whether we ingest, inhale or slather these chemicals on, our bodies have to process them.

According to the National Liver Foundation, the liver converts the nutrients in our diets to substances the body can use, stores these substances and supplies cells with them when needed. It also converts toxic substances to harmless substances or makes sure they are released from the body. In this way, the body naturally detoxifies itself. If your diet has nutritional deficiencies, your liver will have a more difficult time eliminating toxins, which then increases the toxins produced by your body.

Detoxing: What It Is and How to Do It Naturally
You don't need expensive pills or juice cleanses to detox. Simply eliminating the sources of toxins in your diet and adding in antioxidant and nutrient-dense foods that support your detox organs is enough.

Doing a food detox allows you to effectively reboot your digestive system and support the body's natural detoxification processes.

A three-day detox regimen is long enough to see results. In general, you should eliminate the foods that might be contributing to your toxin load, zapping your energy or backing up your digestive tract, including processed foods, wheat, dairy, meat, alcohol, caffeine, tea and chocolate. In their place, you want to add in fresh vegetables and fruit as well as whole grains, seeds and legumes and, of course, plenty of water.

Three days of a high-fiber, high-nutrient, plant-based diet should leave you with more energy, less bloat, an elevated mood and brighter skin — and could even help you drop a few pounds.

While there are a number of foods that support the detox system, three of the most powerful include:

Dark, leafy greens: Kale, Swiss chard, collards, spinach, dandelion and other dark, leafy greens get their deep, dark-green hue from chlorophyll, an antioxidant with multiple health benefits.

Cruciferous vegetables: Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower contain isothiocyanates and indoles, which may increase the activity of enzymes that play an important role in the detoxification and elimination of carcinogens.

Turmeric: Studies show this bright-yellow spice to be a potent liver detoxifier and anti-inflammatory, not to mention an antibacterial, antiviral and anticancer agent.

Yoga to Open your Heart

Here is a yoga meditation exercise to open your heart to give and receive more love. It is from the book - "The Eight Human Talents." You can repeat the movement 26 times focusing on your third eye point.

The important thing to realize about heart opening is that it’s totally natural for our spirit and utterly unnatural for our body. The latter is due to the fact that we have so many heart-closing daily activities in our culture. The main problem is that we sit in chairs most of the time. We even sit in one as we drive! This chair sitting tends to cause us to tuck our tailbone under and that action the rounds us and causes us to hunch our shoulders forward. Using a computer mouse at a desk or looking down and texting on a smart phone also tends to have the same effect. We roll our shoulders forward and inward.

To get the heart open, you need to reverse this chest collapsing, You need to elongate the front of your torso upward away from your waistline and then draw your shoulder blades down your back. This takes the head of your arm bones back and let’s your chest open. It causes your collar bones to “smile,” that is, to widen.

There are many more active ways you can do this heart-opening action, but here I’m sharing the most restorative version, so you’ll have no excuse not to do it (sneaky me!).

Think you’re too tired? This supine pose is perfect! You do it lying down and you simply allow gravity to help you open your heart by using either a bolster or blocks to press into the back of your chest and elevate and expand the front.

If you need a little motivation, keep this in mind: heart opening exercises give you a kick of the happy body-produced hormone oxytocin. So don’t be surprised if, a little while after you’ve done this pose, you’re smiling for no reason.

Is Water Intake Important For Skin Health and Beauty?

We all know the rules for beautiful, clear skin. Apply plenty of sunblock. Cleanse well. Get plenty of sleep and drink your 8 glasses of water per day. But how essential is drinking plenty of water for beautiful skin?

Water's importance in maintaining proper health is indisputable. 70% of the body is made up of water, and it is a vital component of any healthy diet. So many of the body's functions require water: it keeps your bowels regular, flushes toxins from your body and energizes your muscles.



True or false: drinking plenty of water helps your skin to glowThere is, however, surprisingly little evidence of the ability of water to improve the condition and appearance of the skin. After water is ingested, it has to be absorbed by the digestive system, then filtered through the kidneys and then diverted to all the internal organs before it reaches skin cells, meaning that most of it will be eliminated before it ever reaches the dermis.

There is also no evidence that drinking more water allows the body to retain more moisture, in the skin or in any other part of the body. A dehydrated person will have drier, scaly skin, but if you are properly hydrated there is no evidence that drinking extra water can 'plump up the skin' or give it a glow.

In a test done by Dr. Mehmet Oz for his popular TV show, Dr. Oz, he compared the skin conditions of a pair of twins, one of whom drank no water for a week, but took in water only through food. At the end of the week, there was no difference in the condition of the skin of both girls. A study done by the British Nutrition Foundation also concluded that there currently appears to be very little scientific evidence relating to the effects of water consumption on skin hydration, and whether drinking more or less water actually has any impact on skin appearance. Researcher Heather Yuregir said: "Drinking water for the sake of drinking water really has no effect on improving the appearance of skin."
“Humans aren’t like plants. Our skin doesn’t perk up when we consume water,” concurs Katie Rodan, a dermatologist in the San Francisco Bay area and a coauthor of Write Your Skin a Prescription for Change.


So how can we keep skin hydrated?

Your skin type, whether it’s dry, oily, or a veritable combo platter, is largely determined by your genes. That natural moisture level then fluctuates depending on what your skin’s protective lipid barrier is exposed to. This lipid layer helps keep moisture in and germs and irritants out. (That’s why dry skin can become red and itchy.)Most of the appearance of the skin is in the outermost layer of the epidermis. If this topmost layer doesn't contain enough water, skin will lose elasticity and feel rough.



Some ways to improve hydration in this layer include minimizing exposure to dehydrating elements such as low humidity, harsh winds, dry heat, high altitude, sun and air-conditioners. Skin cleansers and products that strip the skin of natural oils, or contain alcohol can also be very harsh on the skin.
Eating foods rich in Vitamins A, B, C and E, contained in a range of fruit and vegetables, help keep the skin elastic, protect it from age-related damage and help with the growth of new skin. Foods rich in the essential fatty acids found in walnuts, flaxseed, salmon, and olive oil can also help skin cells stay hydrated. If you have very dry skin or eczema, consider flaxseed oil, evening primrose oil, or borage-oil supplements. All are good sources of alpha or gamma linolenic fatty acids. A study by the Institute of Experimental Dermatology, in Germany, showed flaxseed or borage oil supplements can help increase skin moisture and reduce roughness.



A good moisturizer is also a good first defense against drying skin. Key ingredients to look for include stearic acid and emollient ceramides. Don't forget to protect your skin from the drying and aging effects of the sun with a good high-SPF sunscreen.

Antioxidants – what’s the hype?

Everyone’s talking about antioxidants! They are one of the main reasons we should eat lots of vegetables and fruit, and the basis for the particular health benefits of blueberries and other dark-coloured berries. But what exactly are antioxidants, and why do we need them?

What are antioxidants?

An antioxidant is any substance that stops the damaging action of an ‘oxidant’ (sometimes known as a ‘free radical’). In chemical terms, oxidants are molecules that have an unpaired electron in their outer shell. To fill the shell, they steal electrons from other molecules, damaging them and turning them into oxidants too, which can then go on to harm other molecules. Antioxidants provide an electron for the rogue molecule, ‘neutralising’ it and preventing this from happening.

When there is lots of free radical activity in our cells, and not enough antioxidants to quench the free radicals, our cells and their DNA can be damaged. If this affects enough cells, problems can start to occur – even degenerative diseases such as heart disease. Free radical damage is also thought to be one of the reasons for ageing, including ageing of our skin. Many good reasons to up your antioxidant intake!

Types of antioxidants

Some of the antioxidants that we need are made in our own body. These include two vitally important substances called glutathione and superoxide dismutase. Other antioxidants come from the food we eat. Vitamins C and E act as antioxidants, although they have many other vital roles in our body too. The minerals zinc, selenium and manganese are sometimes considered antioxidants, but they don’t act directly in this way – they are used by the body to make antioxidant molecules such as glutathione. Coenzyme Q10 and alpha lipoic acid are two other vitamin-like substances that have powerful antioxidant effects – our body can make them but we can also get small amounts of in our food.

In addition, lots of other plant substances (‘phytonutrients’) can act as antioxidants when we consume them. They include carotenoids such as beta carotene, and a wide group of substances called flavonoids that includeanthocyanidins, flavonols and catechins.

What foods do I get them in?

To be in optimal health, we need a wide range of these antioxidants. These should come from a varied diet based on whole foods and lots of vegetables and fruits.

Here are some of the main sources of different antioxidants:

*Vitamin C is found in most vegetables and fruit – but the best source is not necessarily oranges! Peppers, kale, broccoli, Brussels sprouts, watercress and red cabbage can contain more.

*Vitamin E is found in avocadoes, nuts and seeds, nut butters such as almond butter, wheat germ, and rice bran.

*Carotenoids are found mainly in orange, yellow and red vegetables and fruits, such as carrots, pumpkin, sweet potato, apricots and yellow peppers. They are also found in green vegetables such as kale and spinach.
Catechins are found in green tea and are the main reason for its celebrated health benefits. Catechins are also contained in berries and other fruits, as well as dark chocolate (choose chocolate containing least 70% cocoa to get a decent amount of catechins).

*Anthocyanidins are found in the highest levels in blue, black, red and purple fruits and vegetables – they are the pigments that give these foods such wonderful colours. Think blackberries, blueberries, raspberries, pomegranates, red grapes, red cabbage and purple carrots.

*Selenium and zinc are contained in nuts and seeds, seafood, organ meats such as kidney and liver, and other good quality meats.

*Source of alpha lipoic acid include red meat, spinach, broccoli, carrots, sweet potatoes and beetroot.

*Coenzyme Q10 is found in small amounts in meats and seafood.

The Secret to Looking and Feeling Rested

I'm not a huge fan of our media's obsession with the diet and exercise habits of supermodels and ultra-thin actresses. So often, the topic just puts me to sleep. Which brings us to the topic at hand: Recently, Jennifer Aniston gave an interesting answer when Allure magazine asked her secret for staying so youthful and healthy at age 42. Her response wasn't the Zone diet, or yoga, or Pilates. Instead, her answer was, quite simply: Sleep.

Wake up!

We're used to hearing about the importance of sleep. Everyone knows the old "8 hours per night" rule. But in the race of everyday life, eight hours of sleep is, quite frankly, a dreamy luxury. Between kids, work, errands, cooking, and hopefully a little bit of exercise, we're all forced to cut corners here and there. And often that means cutting back on much-needed rest time.

So let's talk about the science of sleep. Read on, and don't fall asleep...not yet anyway:

Benefits of a Good Night’s SLEEP
Sleep and Slim

So getting a good night's sleep might not turn you into Jennifer Aniston overnight. But it might just be the key to your weight loss success. Here's the connection: When you are sleeping, your body is busy balancing out hormones - all kinds of hormones. Two of those hormones, namely ghrelin and leptin, are vitally important to losing weight...or gaining it. These two hormones alert your body to eat (ghrelin) or not to eat (leptin). When you are sleep-deprived, your body churns out more ghrelin, which means your body is telling you to eat more. And we all know what happens then.

And there's more: When you sleep less, your metabolism drops. So now you're playing double jeopardy. Not only do you have the raging ghrelin hormone demanding that you eat more sugary, calorie-laden foods, but you also have a metabolism drop off. Two plus two equals you're going to gain weight, all because you're not sleeping enough.

Sleep and Smile

We all know someone who proudly proclaims, "I'm not a morning person!" Maybe the reason so many of us aren't "Morning People" is because we're not sleeping. Sleep messes with every physiological function in the body. When your body undergoes the kind of trauma of sleeplessness, it starts to short-circuit. Some of the first wires to fray are those of your overall health, general mental processing, and the stability of your emotions.

Commonsense tells us that a good night of sleep gives us a better tomorrow, but a bit of scientific corroboration drives this point home. The sleep-deprived human body responds to the deprivation by releasing a torrent of stress hormones, amping up the blood pressure, and contributing to major heart problems. The sleep-deprived body produces less melatonin, reducing estrogen levels, and producing a predisposition to breast cancer. Lack of sleep slowly erodes the immune system, making you vulnerable to a mere whiff of the cold, flu, or any other infection.

Your mind works only as well as you're sleeping. In other words, less sleep creates loss of mental ability in areas like language processing, creative thinking, reflexive behavior, impulse control, attention-span, visual recognition, and judgment. I know it sounds kind of blunt, but the less you sleep, the dumber you become. The only reversal to this mental decline is more sleep. The better your mind functions, the more happy you are. Increased mental capacity produces higher levels of confidence, hope, and accomplishment. So it's simple: Sleep more. Smile more.

TIPS FOR BETTER SLEEP

Nearly 70% of women do not sleep the recommended eight hours per night. Most women are getting closer to five hours of sleep. So, here are some quick tips for sleeping better.

Exercise. The number one solution for getting better sleep (and more of it) is exercise. Exercise tires the body sufficiently to get a great night of rest. Exercise also helps to reduce stress, which contributes to better sleep. Basically, exercise is an amazing fix to a whole lot of sleep disorders and insomnia. But try not to schedule your workout too late in the evening, while exercise helps regulate your sleep/wake cycle, the stimulation that comes from a workout in the three hours before bedtime may cancel the benefits.

Eat well. What you eat has a huge effect on how you sleep. A balanced diet full of nutritious goodies and low on sugary snacks is a wonderful recipe for a great night's sleep. Carbs help your brain use tryptophan, an amino acid that causes sleepiness, and proteins help your body build tryptophan, so if you need a light bedtime snack try peanut butter on toast or low-fat cheese and crackers.

Have the right sleep stuff. No, we're not talking about sleeping pills or Tylenol PM. A good night is about the proper environment. Your best sleep occurs in a dark, cool and quiet room, shut off from distractions. A cool bedroom lowers your core body temperature, which initiates sleepiness. What's the ideal thermostat setting? It varies from person to person, but try 65 degrees to start and then adjust, if necessary. A comfortable mattress and pillow are also very important. For a sounder sleep, sprinkle some lavender. Try a few drops of essential oil on a cloth and slip it under your pillow or iron pillowcases with lavender scented water.

4 Natural Supplements That Are as Powerful As Drugs

Most supplements don’t really work, or at least haven’t been proven to work.
However, there are some exceptions to this
In fact, a few supplements are so effective that they are comparable to pharmaceutical drugs.Here are 4 natural health boosting supplements that are as powerful as drugs (if not more).

1. Berberine Drastically Lowers Blood Sugar Levels and Improves Metabolic Health

Berberine is a bioactive substance that is extracted from certain plants.
It isn’t well known, but may just be the single most powerful supplement on earth.
Berberine provides all sorts of health benefits, but is particularly effective at lowering blood sugar levels.

It is believed to lower blood sugar via numerous mechanisms, including reducing glucose production in the liver and improving insulin sensitivity.
Studies have shown that taking berberine can lower blood sugar levels to a similar extent as the popular diabetes drug metformin.
In a study of 116 patients with type 2 diabetes, berberine lowered fasting blood sugar levels by 20% and HbA1c (a marker for long-term blood sugar levels) by 12%.
Berberine is also very effective at improving other health markers. It leads to major reductions in total and LDL cholesterol, and lowers blood triglycerides and blood pressure levels, which should lead to a reduced risk of heart disease.
Berberine has also been shown to have anti-bacterial effects, and may be protective against heart failure, cancer and Alzheimer’s disease.
Keep in mind that berberine is a very powerful supplement, with a wide range of biological effects, so use it with caution.
Definitely consult with your doctor if you are currently taking any other medications.

2. Curcumin (From Turmeric) is a Potent Anti-Inflammatory Agent



Turmeric is a popular spice, known for giving curry its yellow color.
It has been used in India for thousands of years as a medicinal herb.
Turmeric contains a powerful biologically active substance called curcumin, which has been studied thoroughly in recent years (13).
Curcumin fights inflammation at the molecular level by blocking an inflammatory signalling molecule called NF-kB.
It is so effective that it has compared favorably to anti-inflammatory drugs in some studies, without any major side effects.
For example, it has been shown to be very effective in treating arthritis. In a study of 45 patients with rheumatoid arthritis, 500 mg of curcumin per day was more effective than the anti-inflammatory drug diclofenac.
Curcumin also has numerous other health benefits. It is a powerful antioxidant, can improve heart health, and may help prevent cancer and Alzheimer’s.
According to one study, curcumin can also help fight depression. In this study of 60 depressed patients, curcumin was as effective as the antidepressant drug prozac.
Curcumin is poorly absorbed, so it is better to get a supplement that also contains piperine/bioperine, which has been shown to enhance absorption by 2000%.

3. Red Yeast Rice Contains a Natural Statin, Which Can Lower Cholesterol and Help Prevent Heart Disease

Statin drugs are among the most widely prescribed drugs in the world.

They inhibit the production of cholesterol in the liver, leading to significantly reduced cholesterol levels in the blood.

Interestingly, an extract of a type of fermented rice called red yeast rice may have similar effects.



Red yeast rice contains a substance called monacolin K, which is identical to the statin drug Lovastatin.
According to a review that looked at 93 controlled trials, red yeast rice can lower total cholesterol by 34 mg/dL, LDL by 28 mg/dL, triglycerides by 35 mg/dL and increase HDL (the “good” cholesterol) by 6 mg/dL, on average.
In a massive Chinese study of 5.000 heart attack patients, red yeast rice lowered the risk of subsequent heart attacks by 45% and reduced the risk of dying during the study period by 33%.
Unfortunately, the amount of the active ingredient can vary up to 100-fold, depending on which brand of red yest rice you get.

4. Garlic Can Cause Major Reductions in Blood Pressure



Garlic is arguably one of the tastiest ingredients in the world.
It has been used as a medicinal plant for a very long time, including by the Greeks and the Romans.
The main effects of garlic are mediated by its active compound, allicin, which is highly beneficial for heart health.
Studies have shown that garlic can lower total and LDL cholesterol by about 10-15%, on average.
Even more importantly, it can significantly lower blood pressure, a major risk factor for heart attacks, strokes, kidney disease and early death.
In people with high blood pressure, garlic can lower systolic blood pressure by 8.4 mmHg, and diastolic blood pressure by 7.3 mmHg, on average.
In one study of 210 people with high blood pressure, aged garlic extract was even more effective than the blood pressure lowering drug atenolol.
Garlic also appears to be effective at boosting immune function and helping to fight the common cold, the world’s most common infectious disease.
In one study, it reduced the number of colds by 63%, and reduced the duration of cold symptoms by 70%, or from an average of 5 days to an average of 1.5 days.