Top 7 Nuts to Add to Your Diet (and Why You Should)

Archives for June 2017

Nuts have always been a delicious, easy to grab and go snack. But when it comes to minding your waistline, they’ve gotten a bad rap.

People pay so much attention to the fact that some nuts have a high-fat content.

They have let that get in the way of the many benefits, and nutrients that nuts provide.

The truth is that nuts are a heart-healthy snack that can also keep you feeling full.

They're loaded with protein and fiber, and that means that they are a much better thing to eat than some of the low-fat choices people turn to when they want something crunchy and tasty.

Top 7 Nuts and Why They Top the List

Opened Walnuts on Wood Table

1. Walnuts are loaded with antioxidants. They help fight cellular damage and inflammation.

This means that they can help protect against heart disease, aging, and even cancer.

Walnuts are also high in manganese, which fights PMS symptoms.

2. Almonds may be the healthiest nut around.

Just one ounce of almonds contains three grams of fiber. They also contain vitamin E and have been shown to drop LDL cholesterol.

Best of all, adding almonds to your diet has been linked to greater weight loss.

3. Cashews are high in zinc and iron.

Zinc is important for immune health and vision, while iron delivers oxygen to your cells.

They also deliver 25% of your daily magnesium, which is a memory booster.

4. Pecans are another nut that is loaded with antioxidants. Pecans on a wood table

They help lower LDL cholesterol: one study showed that people who eat pecans can lower LDL by 33%.

They're also rich in vitamin E.

5. Brazil nuts are big, and they’re big in nutrients too.

Just one gives you over 100% of your daily selenium, which is a potent cancer fighter.

6. Macadamia nuts have a bad rap for no good reason.

Yes, they're high in calories, but they’re also high in monounsaturated fat, which lowers LDL cholesterol and blood pressure.

If you want to lower your triglyceride levels, these nuts have been shown to drop it by almost 10%.

7. Pistachios are the lowest calorie nut. Pistachios in a bowl on a wood table

Calories are not something I track and neither should you but it's worth mentioning just the same.

They also contain a special antioxidant that helps lower lung cancer risk. They’re also high in potassium, which is good for your muscles and your nervous system, and B6, which is good for your mood.

It almost seems silly to look for ways to add more nuts to your diet.  After all, they are easy to pack and snack on wherever you are.

Still, you want to be smart about how you eat them because you can always have too much of a good thing.

Here are some tips for adding nuts the right way:

  • Chop up some almonds and toss them into your breakfast oatmeal, yogurt or onto a salad.
  • Count out 20 pistachios to eat with a cup of Greek yogurt.
  • Add a few nuts to your morning smoothie.
  • Don’t forget the nut butters! Try almond butter, cashew butter, or peanut butter on a slice of apple for a great sweet-salty snack. Apple and peanut butter slices on wood table

Yours in health and happiness,

Danette

P.S. I hope you'll share this article with your friends and I love hearing from you in the comments below. What's your favorite kind of nut?

Cannabis is more commonly called ”Marijuana” and I think it's fair to say you probably know what that is.

In case you don't, it's a product of the plant Cannabis sativa.

Most of you know about Cannabis but did you know this herb has been used for thousands of years to treat many disease conditions?

Cannabis is popular for its sticky glands called trichomes. Trichomes are rich in the compound called Tetrahydrocannabinol (THC). It's this THC, a type of cannabinoid that has many healing uses.

If you're wondering how anything that has to be smoked could be beneficial then I have some relieving news.

chocolate bar with marijuana leaf

Cannabis can be used in the form of an oil and often the oils are infused into foods. Commonly referred to as “edibles” these infused foods are becoming more popular as laws for use have been passed in many states for medical use of cannabis.

Cannabinoids are, of course, most known for their psychoactive properties or for making you “high” but there's a lot more to it than what you've seen in “Cheech and Chong” movies.

Regardless of your thoughts on recreational use, the medical community has identified some uses that are worth considering.

After all, as a society, we don't seem to mind popping a pill when it's prescribed so why not explore some uses of this natural remedy?

6 Conditions that Might Benefit from Cannabis Oil

1. Alzheimer's disease:

A study showed that small doses of THC helped slow Alzheimer's.

This compound delayed the formation of a type of protein that's a key contributor to the disease. The results of this pre-clinical study encouraged continued research in this niche.

Another study published in the Journal of Alzheimer's Disease suggested the compounds beneficial effects.

Researchers concluded that THC in cannabis gives relief to Alzheimer's symptoms.

2. Improves heart health:

Powerful antioxidants in Cannabis oil help relax blood vessels and widen them. This relaxes the walls of the blood vessels, improves circulation and lowers blood pressure.

Also, the antioxidant effects of the cannabis oil promote heart health.

Researchers are exploring the various beneficial uses in stroke, high blood pressure and atherosclerosis.

3. Chronic pain relief:

Cannabis oil can help patients with chronic pain and Fibromyalgia.

A 2010 study suggested that single inhalation of THC compounds from cannabis reduced pain. In this study 23 post-surgical adults with pain took cannabis over fourteen day periods at 4 doses.

They reported better sleep and lowered pain intensity.

4. Managing Glaucoma:

person with glaucoma

Antioxidants in cannabis oil can help lower glaucoma risk.

The American Glaucoma Society suggests that cannabis could be a natural treatment for glaucoma.

Cannabis reduced eye pressure among glaucoma patients which prevent further optic nerve damage. The downside was that it worked only for a short time and patients would have to use about every 3 hours.

5. Treats eating disorders:

Cannabis can boost appetite in people with eating disorders. According to a research article, cannabis helps in the release of hunger-promoting hormones.

For those with appetite loss after an injury or illness, cannabis helps.

6. Cancer:

The US Food & Drug Administration has not approved Cannabis for treating cancer. Yet, research shows that cannabis activates certain receptors in the body which have benefits.

The National Cancer Institute states, “Cannabinoids may have benefits in the treatment of cancer-related side effects.”

Important Facts about Cannabis to Keep in Mind

  • There are many strains of cannabis and not all have therapeutic properties.
  • Cannabis oil is not available online or at a local store.

If your state allows cannabis for medical conditions, you can buy with the use of medical note.

  • Always buy cannabis oil from a reputed company that sells lab tested oils.
  • Never mix cannabis oil with other medications such as antidepressants, or anxiety medications.
  • Cannabis oil is not recommended for pregnant or breastfeeding women.
  • Always talk to your doctor about using cannabis or any holistic remedy.

Yours in health and happiness,

Danette

P.S. Please share this with your friends and I welcome your comments below. Have you tried cannabis oil for medicinal uses?

Are you a juice drinker?

Do you buy it every week for your family because it seems like a healthy option?

 

If so, here are some points to ponder:

Is your juice a sugary concoction?

Does the label read “juice from concentrate”?

Is your answer is ”yes”, it's time you stop using store bought juices and start making your own fresh juice.

Too busy? I have some tips for you too so read on for some juicy info!

 

5 Reasons Most Store-bought Juices are Junk

1. Not fresh

Although the carton may claim “fresh” they are not fresh for one reason. The number one reason is that most juices are from concentrate. Juice from concentrate has most of its water removed.

This process involves filtration, extraction and evaporation processes. Evaporation requires heating the juice to high temperatures, followed by extraction.

The extraction process adds some chemicals to get a condensed product.

So, the juice that you buy in the store has either water added to it or frozen in containers for adding water at home.

A label claiming ”100% fruit juice from concentrate” contains additives and flavor enhancers. I just call them “junk!”

2. Loaded with added sugar

burlap bag of sugar cubes on wood background

One of the worst ingredients in packaged juices. High fructose corn syrup and refined sugars make up the added sugars. It's one of the worst ingredients in store-bought juices. It leads to sugar spike, inflammation, and weight gain.

3. Pasteurized

Juice makers pasteurize raw juice to increase shelf life. This means even the ”healthy” ones get pasteurized. The heat destroys the natural enzymes present in the raw juice along with the bacteria. Net result, you will drink more sugar and get fewer nutrients.

4. Additives

Bottled juice may have additives to improve flavor and appearance of the product. Juice makers add food colorants and additives to maintain the consistency of the product.

5. Food Labels Mislead

Most of us lose sight of how much sugar is in a glass of juice. Be mindful of what is being used as a serving size for a more realistic idea. You need to be vigilant of food labels when it comes to store-bought juices.

Food manufacturers are notorious for using sneaky tricks when labeling ingredients.

Don't Have Time to Make Your Own?

There's a happy medium here and more and more stores are offering a few healthier options if you know what to look for:

  • Buy juices that have no added sugars.
  • Cold-pressed juices are nutritious. They have most of the nutrients intact and retained during processing.
  • Avoid juices with a long ingredient list.
  • A healthy juice bottle should not have more than 2 -3 ingredients.

Making fresh juice at home is still the best way to enjoy the benefits of juicing.

Handy tips on juicing at home

  • Flavor your juice with lemon, ginger or mint. 
  • Drink your juice slowly and chew it to let your saliva break down the plant cells.

It may “sound funny” but chewing action when drinking your juice helps stimulate digestive enzymes and increase the nutrient absorption.

  • When juicing raw vegetables, add 20% fruit for natural sweetness.

Happy Juicing!

Yours in health and happiness,

Danette

P.S. Please help me get the word out about how to keep juicing healthy by sharing this article. I always love to hear from you in the comments below too! Do you juice?

Everyone loves summer – it's the best Season to spend more time outdoors.

There are lots of fun activities and you may have even noticed you feel a lot happier during the summer than in winter.

Most of the benefits of sun exposure center around vitamin D, but there's more to it than that.

4 Reasons to Bask in the Summer Sun

1. Keeps you cheerful:

women laughing in the sun

Enhances mood and energy through the release of endorphins. Endorphins are the ”feel-good” hormones secreted in the brain.

2. Helps circadian cycle:

Circadian cycle is your body's internal clock. Sunlight helps this biological clock to work smooth and seamless. It keeps you energized during the day and rest at night at about the same time every day. This helps you sleep better and takes care of the sleep-wake cycle.

3. Regulates Melatonin:

Melatonin is a hormone made in the body. It forms in the dark and stops in response to sunlight exposure.

It's the pacesetter, and moderate sunlight exposure helps you make more melatonin. This helps you fall to sleep easier.

Studies also show that melatonin prevents depression, and stops skin damage by UV rays.

4. Promotes healthy body weight:

A recent study shows that moderate sunlight exposure every day helps keep the BMI low.

These are fantastic benefits, yet dermatologists recommend using sunscreen. They suggest limiting sun exposure and protecting from sun's UV rays. All for valid reasons, here's why!

3 Reasons You Need a Sunscreen

1. Reduces premature aging of the skin
2. Lowers the risk of skin cancer caused by overexposure
3. Prevents sun damage to the skin such as wrinkling, discoloration, and pigmentation

Given these reasons, we should be wearing sunscreen all the time. Still, it seems like it becomes much more important once summer is here and we spend more time outside.

wrinkly arm skin

If you’re headed to a beach you may just reach for the first tube of sunscreen you see on the shelf or the one that’s on sale.

That would be a big mistake.

You may think sunscreens are all the same except for the scent or the level of UV protection they provide. That’s not true.

Many of the sunscreen products on the market contain chemicals that can hurt us. To better understand, let’s take a look at how sunscreen works.

How Sunscreens Work

There are two ways that sunscreens can protect us.

The first is by using minerals like zinc oxide or titanium dioxide. These block the sun and keep it from reaching our skin.

The other is by using chemicals.

There are many different chemicals used in sunscreen formulation. Most of them can cross through your skin and enter the bloodstream which can lead to a cascade of health issues.

Examples include interference with hormonal balance and developmental abnormalities in unborn babies. In children, it can also cause allergic reactions or rashes.

Types of sunscreens

Sunscreens include one of three ingredients – oxybenzone, zinc oxide, or titanium.

woman in bathing suit putting sunscreen on nose and shoulder

Depending on the ingredients and how it filters the UV rays they fall under two categories.

Physical sunscreen and chemical-based sunscreens.

All sunscreens are chemicals, which is why the term ”chemical” sunscreen can be confusing. Yet, this is how the industry classifies the two types of sunscreens.

sunscreen infographic

Physical sunscreens

Physical sunscreens do not indicate things like hats or umbrellas as the term could lead you to believe.

Physical sunscreens are mineral-based ones, which block the UV rays from hitting the skin's surface because they form a physical barrier. This is why they are called ”physical sunscreens”.

Zinc oxide and Titanium dioxide are the key ingredients in physical sunscreens. They are mineral-based and are also called mineral or inorganic sunscreens.

These ingredients have physical filters that work by deflecting or blocking the sun's rays.

  • The mineral Titanium Dioxide protects against UV-B rays but not the UV-A rays.
  • Zinc oxide protects against both UV-A and UV-B rays.

These 2 ingredients form a protective shield over the skin. When UV rays hit the skin, this shield bounces them off and slows penetration into the skin.

Seems simple and harmless right?

Chemical-based sunscreens

Sunscreens with chemical filters to shield against sun's UV rays are called chemical sunscreens. They are also called organic sunscreens. They work by absorbing the energy of sun's UV rays. This converts to heat and in the end gets dispersed in the skin.

A list of most common UV filters in sunscreen

Chemical UV filters

Para-aminobenzoic acid (PABA): This was the first chemical UV filter used in early formulas. It offers protection from UV-B rays. Newer formulations seldom use this as it may be an irritant for those with sensitive skin.

Homosalate: A common ingredient in sunscreens and an endocrine disruptor. It toys with the action of estrogen, and progesterone. There are concerns it releases harmful by-products as it degrades upon exposure to the sun.

You can find this ingredient listed as Homosalate, Homomenthyl Salicylate, HMS, HS; 3,3,5-trimethyl-cyclohexyl-salicylate.

Environmental Working Group (EWG) recommends avoiding this ingredient due to its ability to penetrate into the skin.

Avobenzone: This is used in many sunscreens for to its ability to absorb a wide range of UV rays. This chemical degrades in the presence of sunlight.

Because it releases free radicals it may increase the risk of skin cancer.

Octisalate: Added to sunscreens to help stabilize the Avobenzone in sunscreen formulation. Octisalate is a weak UV rays protector and penetrates the skin.

Octinoxate: According to EWG, Octinoxate is a moderate hazard.

EWG notes it may cause reproductive toxicity and developmental issues in pregnant women. Since it can penetrate the skin with ease it can interfere with hormones.

Studies have shown the presence of this chemical in breast milk of lactating mothers. EWG recommends avoiding this ingredient.

Oxybenzone: It has estrogen-mimicking activity and is linked to endometriosis and higher allergic reactions. It has one of the highest penetration rates in lab studies when compared to other UV filters.

It has a significant impact on both men and women’s fertility.

A recent study conducted by the CDC finds that all but 4% of the population has this in their blood stream. EWG recommends avoiding Oxybenzone.

A Few other Ingredients You Should Avoid

Paraben: Often used as a preservative in sunscreen and other beauty products. Parabens are potent endocrine disruptors. It can cause infertility, obesity, allergies, asthma.

It is also linked to breast cancer and benign tumors of the uterus or digestive tract. If your sunscreen has paraben, it should show on the product label.

Fragrance: Sunscreens often come with artificial fragrances which make the product appealing and tolerable. There are many chemicals used to make the scent.

Manufacturers label them under a common name “Fragrance” “artificial fragrance”.

Studies link them to allergies, birth defects, increased cancer risk and nervous system disorders.

Retinyl Palmitate: Retinyl palmitate is a form of vitamin A. It is an ester of retinol and palmitic acid. Under sunlight, it generates free radicals which can increase cancer risk and genetic mutations.

Studies show using retinyl palmitate products may pose a threat to the developing fetus. Retinyl palmitate causes organ toxicity, changes at the cell level, swelling of the brain. The over generation of free radical compounds leads to cell death and heart diseases.

Methylisothiazolinone: A popular ingredient in recent brands. It has been named “allergen of the year” by a dermatological society.

So, does this mean mineral sunscreens are safe?

Beware, not all mineral-based sunscreens are safe!

Manufacturers also offer nano-sized particles in physical sunscreens for the ease of application. This helps absorb UV rays rather than reflect. These sunscreens have their active mineral-based ingredients reduced to nano-sized particles (15-100 nm).

They are so tiny, they can seep through your skin pores and get into the blood stream, which poses a danger.

Note this does not apply to all mineral sunscreens. Some of them on the market have some dangerous chemicals. Be sure to read the labels and be vigilant of those nanoparticles. That brings us to the next important point, SPF numbers

The issue of exaggerated SPF:

About 1 in 6 sunscreens has exaggerated SPF claims of greater than 50.

This can give a consumer a false sense of protection which may lead to overexposure to sunlight. Be SPF smart don't fall for tall claims.

3 Sunscreen Shopping Rules to Follow

1. Know what the numbers mean: SPF-15 can do the job of SPF-30 or SPF-50.

Here's the data from Skin Cancer Foundation:

♦ SPF 15 block 93 % of UV-B rays

♦ SPF 30 blocks 97 % of UV-B rays

♦ SPF 50 blocks 98 % of UV-B rays

woman in bathing suit putting sunscreen on legs

A golden rule to remember reapply sunscreen at least every 2 hours for the most protection.

2. Always choose broad spectrum: A sunscreen that protects you from both UV A and UV B is what you should look for.

3. Choose lotion/rub over sprays: Avoid sunscreen sprays.

  • You are likely to inhale the chemical ingredients while using the spray type.  Titanium dioxide from sprays when inhaled and into your blood could increase cancer risk.

The International Agency for Research on Carcinogen recognizes it as ”possible carcinogen”.

This is a potential threat, especially when inhaled in high doses.

  • It's also easy to miss a spot while using sprays.

For better protection and good coverage use lotions. With lotions or creams, you tend to cover the majority of your skin.

The above facts are real health concerns. They don’t change the fact that we need protection against the sun’s rays.

So, should you avoid the sun altogether to reduce risk, NOT AT ALL!

Like I mentioned earlier, sunlight has other benefits. So get out there and enjoy the sunshine while it is available. Remember to practice sensible sun exposure.

Here are few guidelines for sun exposure

Dr. Holick, the lead researcher of Vitamin D recommends the following:

  • If you turn red after 30 minutes stop staying in the sun to avoid overexposure.
  • Expose your skin for ten to fifteen minutes per day. Follow it up with sunscreen and protective clothing.
  • Expose arms, legs, abdomen, and back. Avoid exposing your face.

Recommendation from The American Cancer Society, “Slip! Slop! Slap!® and Wrap”

A catchphrase that can help you remember some of the key steps you can take to protect yourself from UV rays:

  • Slip on a shirt.
  • Slop on sunscreen.
  • Slap on a hat.
  • Wrap on sunglasses to protect the eyes and skin around them.

Use a smartphone application to show the amount of vitamin D made from sun exposure. D-minder created under the guidance of Dr. Holick is one such free app.

If you plan to be outdoors, you may want to check the UV Index for your area. The UV Index usually appears in the local newspaper, TV, radio, and online forecasts.

Sun Safety in a Nutshell

  • Keep in mind Dr. Holick's suggestion of ONLY ten to fifteen minutes per day depending on your skin type.
  • The best way to protect yourself is to use a sunscreen with safe ingredients.
  • Cover up by wearing a hat or long sleeves and stay away from sunscreens with chemicals. Look for those that use only natural minerals, or better yet make your own! It is low SPF so you will need to put on more pretty often, but it is safe and natural.

Here's a recipe for a natural, safe sunscreen:

make your own sunscreen recipe

Yours in health and happiness,

Danette

P.S. Share this article with a friend who loves sunny outdoors and show that you care! I'd love to hear from you in the comments below too!

Whether it’s a summer beach barbecue, a winter holiday party, an after work happy hour or a quiet dinner for two, alcohol and your diet will always be an issue.

There are lots of tales of people working hard to eat healthily and lose weight all week long, then letting alcohol cancel out their efforts on the weekend.

The problem isn’t just with what you’re drinking.

It’s that once you’ve had a drink or two, you may tend to eat foods you would have said no to before. You're much more likely to let go of your healthy eating habits.

Drinking has the unfortunate effect of making us feel hungry. It also breaks down our willpower.

2 glasses red wine in fancy restaurant

There’s nothing wrong with letting yourself have a glass of wine every once in a while – in fact, there are plenty of studies showing lots of benefits to drinking a glass of red wine!

What you want to do is make sure that you keep it under control and make smart choices.

7 Tips for Balancing Your Tipsy Yet Healthy Lifestyle

1. Protein before your Prosecco. If you know you’re going to be drinking, have some protein first.

The less food you have in your stomach, the more impact a drink will have, and the more likely you’ll be to ask for another or forget good choices.

Having a healthy fat or protein in your stomach will keep you smart and help you focus on veggies or nut snacks instead of going for the fried appetizers.

2. Serving size savvy. Make sure you understand alcohol servings.

3 drinks on bar

Lots of restaurants (and friends) pour generous drinks that make 2 glasses worth of alcohol look like 1.

The more you know about what you’re taking in, the more control you will have.

3. Whiskey waistline wisdom. Choose wisely.

If you’re having a beer, choose one that is low carb. When asking for a mixed drink go for club soda instead of juice or other high sugar choices.

4. Fake out your friends. Order a pretty substitute to make it look like you’re drinking.

water with lime on wood table

Something as simple as water and a twist of lime or lemon in a tall glass will keep you on your diet without calling attention to the fact that you’re not indulging.

It will also count towards your daily water intake!

5. Merlot munchy mindfulness. Remember to eat and drink mindfully.

One of the biggest traps that alcohol creates is the tendency to reach out and grab whatever food is in front of you. Skip the chips and dips and opt for the carrots and celery. Better yet, walk away from the food entirely.

6. Think before you drink. Think ahead about what you’re going to eat after drinking.

If you have a plan in mind, you will be much less likely to let yourself order a high fat, high salt meal.

7. Popularize your sobriety. Offer to be the designated driver.

3 women drinking 1 woman designate driver

If you take responsibility for all your friends’ safety, you give yourself a great reason not to drink. Everybody else will appreciate it, and you can feel good about yourself. It’s a real win-win!

Here are a couple of my recipes for healthier cocktails for those of you who indulge from time to time. Cheers!

Yours in health and happiness,

Danette

P.S. Please share this with your friends who like to indulge and I always love hearing from you in the comments below. What's your go-to skinny cocktail?

Have you ever had foot pain that runs from your toes to your heel?

Does it reach all along the bottom of your foot?

Does your heel feel like it is bruised as if you've stepped on a rock?

If so, you may be experiencing plantar fasciitis.

It’s a common injury that affects many runners. It also happens to people who are overweight.

woman running at night

Do You Have the Symptoms?

The symptoms of plantar fasciitis are stabbing pain in the bottom of your foot. Most people say that it is worst in the morning when they take the first few steps of the day.

Others say that the pain can hit at any time. It’s caused by small tears in your arch’s support system.

These can be a result of too much stress.

Who's at Risk?

In most cases people who get plantar fasciitis are middle-aged: it is most common in those between the ages of 40 and 60.

Exercises that put a lot of stress on the heel are definite risk factors.

ballet shoes pose

People who enjoy long-distance running and ballet dancing are frequently diagnosed, and so are those who work on their feet all day. People who are either very flat footed or who have very high arches are prone to the condition.

One of the most common risk factors for plantar fasciitis is obesity.

What's the Cure?

Most people who are diagnosed with plantar fasciitis worry that they will need surgery, but it can usually be treated by other methods.

Stretching and strengthening are key, and so is resting the affected foot.

Start by icing the foot for 15 to 20 minutes a few times a day. One of the best ways to do this is to take a paper cup or water bottle filled with water and freeze it, then roll it under the foot.

After rest and icing, there are several holistic ways you can relieve the condition.

Top 4 Holistic Treatments for Plantar Fasciitis

1. Night splint and other stretching methods

There are special medical devices that you can wear while you sleep that stretch your calf and the arch of your foot.  There are also home exercises you can use to stretch the plantar fascia.

Many people find that rolling their barefoot on a golf ball can help.

2. Eliminate exercise and activity that are contributing to the problem.

If you are unable to run or do exercises that involve a lot of impact on the foot, try swimming or cycling.

3. Improve your footwear. 

In many cases, a person will develop plantar fasciitis because the athletic shoes that they are wearing do not give them the support or cushioning that they need. This is especially true for runners.

Make sure that you replace your running shoes after every 400 miles that you run.

If you are a woman, you should opt for shoes that have a low to medium height heel and stay away from high heels. Stay away from flats and do not walk barefoot, especially on hard surfaces.

My personal preference in comfy footwear are these great slip-on's from “You by Skechers!” They offer great support and I love the variety of styles offered.

4. Lose weight.

One of the most important things you can do to prevent plantar fasciitis is to lose weight. Being overweight or obese puts a great deal of stress on the arch of your foot.

Yours in health and happiness,

Danette

P.S. Please share this important info. with your friends who have heel pain and I welcome your comments below. Do you suffer from plantar fasciitis?

If you’ve ever heard people call apple cider vinegar a “cure all”, there’s a very good reason.

It really does do amazing things.

There’ve been so many claims made about this shelf staple, such as:

  • It kills bacteria
  • It fights diabetes and lowers blood sugar levels
  • It lowers cholesterol
  • It protects against cancer
  • It helps with weight loss

This list is just to name a few. But today we’re going to look at the last one on the list: helping with weight loss. 

Let’s see exactly how it is that apple cider vinegar (ACV) can help you with your weight loss efforts, and what the best way is to use it.

woman-on-scale-success

4 Ways Apple Cider Vinegar Helps with Weight Loss

1. Cuts Blood Sugar and Insulin 

Apple cider vinegar’s weight loss boost is partly due to the fact that it cuts blood sugar and insulin.

When you add it to your daily diet you feel full longer. That means you eat less.

Studies have shown that when people add it to high-carb meals, they feel full faster. This leads to taking in almost 300 fewer calories later in the day.

2. Boosts Metabolism

On top of that, a study showed that ACV boosts the levels of an enzyme that increases how fast fat is burned in the body. It also cuts the amount of fat and sugar that the liver makes.

Those two things lead to improved metabolic function.

3. Blasts Belly Fat

One of the most exciting things about ACV is that it has been shown to cut fat storage around the weight loss baggy jeans belly and the risk of obesity.

One study showed that people who drank small amounts of apple cider vinegar for 12 weeks had lower body weight.

They also cut BMI, visceral fat (AKA the deadly fat), waist measurements and triglyceride levels.

4. Blocks Starch

One of the most important things that ACV does is block the body’s ability to digest starch.

According to the lead author of a study about its effects, “If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream.”

If you’re going to try ACV, don’t expect a huge change. The studies that have been done show small improvements.

People who drank 1 tablespoon a day over 12 weeks lost 2.6 pounds.

People who had 2 tablespoons a day lost 3.7 pounds.

It's a helper but not a magic bullet and you still need to eat sensibly and exercise.

The Best Way to Use Apple Cider Vinegar for Weight Loss

Adding apple cider vinegar to your diet is one of the easiest changes you can make.

All you need to do is to mix a teaspoon or 2 to a glass of water and drink it before each meal. That’s enough to make you less hungry.

If you find you don’t like the taste, try it in this 3 Ingredient Tonic or one of these 5 ACV Brew recipes instead.

Not All ACV is Created Equally

If you’re going to try to lose weight using vinegar, make sure that you’re getting the right one. You can’t just buy any vinegar you find on the shelf and expect it to work.

If you look for organic unfiltered apple cider vinegar with the “mother” visible in the bottle, you can be sure of getting the most health benefits.

Yours in health.

Danette

P.S. Please help me spread the word about Apple Cider Vinegar by sharing this with your friends and I love reading your comments below. Is ACV a staple in your kitchen?

If you’ve been on a journey to improve your health, good for you!

We all know that breaking old habits can be hard, but it’s totally worth it.

Unfortunately, no matter how well you’ve adapted your new ways, challenges can appear.

One of the biggest hurdles people face this time of year is travel. With the summer months, people tend to take off and explore. As much fun as that is, it can be hard if you’re trying to eat healthily.

woman in a hammock on beach

Dining out has all kinds of temptations: desserts and alcohol abound.

Add to that the fact that it can be tough to find places that have the healthy food you need, and it’s no wonder that people tend to fall back into unhealthy ways.

If you have a trip planned for the summer, there are steps you can take to help yourself.

 7 Tips for Eating Healthy while Traveling

1. You don’t have to choose the junk. Just because the airport snack stand sells chips and soda doesn’t mean you have to eat it. There is always a banana, an apple, and water there too. Always focus on whole foods.

2. Drink plenty of water. You know that when you feel like eating it’s often because you’re thirsty. Travel makes you even more dehydrated, especially when you’re flying or running around.

 

3. Find a way to work out. Most hotels and resorts have gyms, but even without one, you can get some exercise.

  • Choose to walk or bike whenever possible
  • Go for a jog on the beach
  • Combine sightseeing with a hike
  • Make sure you pack a workout outfit and running shoes -I'm in love with my “You by Skechers” shoes! They're perfect for travel!
  • Try throwing a jump rope into your luggage
  • Do 10 pushups before you shower in the morning

4. Keep your meal plan in mind. Eating on a schedule is part of healthy eating success. Don’t skip meals, and before you go to a meal, think about what you would have at home.

If you have certain foods in mind before you sit down, you’ll be more successful at finding something similar on the menu.

5. Pack some snacks. There is no reason why you can’t bring healthy snacks with you. Having a bag of almonds handy will keep you from choosing something processed. almonds in a bag for healthy snack

Here's what I eat when I'm traveling.

6. Be smart at happy hour. If you’re on vacation and you want to have a drink, that’s okay. But alcohol is likely to make you want to eat more. There’s nothing wrong with ordering a seltzer or two instead of indulging in the booze.

7. Research what’s available. The internet makes it much easier to find places to eat that offer healthy options. If you know where to go it will be much easier.

One last thing to remember is that if you fall off of your healthy eating plan while you’re away, you need to forgive yourself.

Whether it’s just one meal or the whole trip, when you get back home, go right back to the good habits you left with.

traveling hacks infographic

Yours in health and happiness,

Danette

P.S. Please share these tips with your friends who love to travel and please let me hear from you in the comments below! How many times a year do you travel?

Do you wish every day was a Summer day? Besides Summer fun it usually means a big boost in the amount of Vitamin D in your body too.

Vitamin D is often called the “sunshine vitamin” because your skin makes it when it's out in the sun’s rays.

It seems strange to think of a vitamin as being made in our skin. This is especially true of one that is as key as Vitamin D is to our body’s health.

The truth is that Vitamin D is more like a hormone than a vitamin.

We have all become so conscious of the risks of skin cancer. Our first thought when we are in the sun is to cover up. But having enough Vitamin D is our best way to cut the risk of heart disease.

woman meditating at sunset on beach

In fact, studies have shown that your chance of having a heart attack goes way up as your Vitamin D levels go down.

Poor heart health is not the only sign or symptom that you may be low on Vitamin D.

There are many illnesses and health problems that can come from not having enough of this important element in our bodies.

Vitamin D and Soft Bones

Have you ever heard of rickets? It’s an old-fashioned illness that hardly ever affects anybody anymore. Once there was a time when it was very common.

Rickets is a softening and weakening of the bones. It used to happen to kids who didn’t have enough Vitamin D.

In adults, it is known as osteomalacia.

When the bones are soft it leads to pain and weakness. People who have it are prone to bones breaking easily. It was one of the key drivers of adding Vitamin D to milk.

Studies show about 10% of American adults are Vitamin D deficient.

Common Signs of Low Vitamin D Today

Though rickets is a thing of the past, being low in Vitamin D is not, and it can result in a number of serious health problems.

You don’t have to have Vitamin D levels that are terribly low to see an impact.

More importantly, people often don’t realize that the reason that they aren’t feeling well has to do with a nutritional lack.

8 Signs You Need More Vitamin D

1. Do you feel tired all the time?

There are lots of reasons for feeling tired. After  
all, our lives today are very hectic!

But if you know that you’re getting plenty of sleep and still find yourself feeling exhausted, you may be low on Vitamin D.

In fact, a study published in the North American Journal of Medical Sciences reported that in people who were tested and found to be low in Vitamin D, fatigue was one of the top signs.

The good news is that if you boost your intake, it can quickly provide you with a return to feeling full of energy.

2. Are you feeling depressed?

Your brain health is closely linked to your intake of Vitamin D.

In fact, a study has shown that there are specific receptors for Vitamin D in the brain, and they are located very close to the areas that are linked to mood.

Scientists do not yet know whether a lack of Vitamin D causes depression, or if depression has an effect on the brain’s ability to take in the nutrient and leads to low levels.

3. Do you have a sweaty brow?

This may sound strange, but one of the very first signs that a doctor looks for when they suspect that a patient may have a Vitamin D deficiency is a sweaty forehead.

We’re not talking about working up a sweat when you’re on the treadmill or when it’s 90 degrees outside. This is when the temperature is normal and you’re feeling okay.

4. Do you ache all the time?

There’s nothing like the feeling of muscle soreness that you get after a good hard workout. But when you have joint and muscle pain all the time and you are stiff every morning, it may be a sign that your bones are soft from lack of Vitamin D.

It’s a good idea to get this symptom checked early because it could mean that you’re more prone to breaks and fractures.

5. Are you prone to stress fractures?

Some activities may make you more prone to injury, but getting hurt all the time isn’t normal.

If you're a person who loves to run or take part in high impact exercise and you’re getting a lot of stress fractures, you may want to check your Vitamin D levels.

You may not be absorbing enough calcium to keep your bones strong enough to withstand the pressure.

6. How’s your run time these days?

Most people who enjoy sports like to compete, even if it’s only against themselves.

If you're feeling like you just aren’t getting the same level of performance out of yourself that you did a while back, it may be your Vitamin D levels.

Before you start beating yourself up and giving yourself a pep talk about getting in shape, take a look at the bigger picture. If you're feeling more sore and more tired than before, it may be that your body can’t recover the way it should because of a lack of Vitamin D.

7. How are you spending your nights? 

If you're having a hard time getting a good night of sleep, the problem may not be stress or coffee.

Studies have shown that people who have normal levels of Vitamin D sleep much better – and those who have abnormal sleep patterns are more likely to be Vitamin D deficient.

And speaking of night time activity … this might be a good chance to mention that if you're a man who is low on Vitamin D, you also may have a problem with erectile dysfunction. Just saying.

8. Are you catching everybody’s cold and flu?

People who are low on Vitamin D are much more woman in bed sick with cold and fluvulnerable to infections and viruses.

If you find that you are open to every bug that’s going around and it takes you a long time to feel better, there’s a good chance your problem is that you’re low on Vitamin D.

The Risks are Real

As if all these symptoms weren’t enough, there are also reports that Vitamin D has an impact on the risk of diabetes and high blood pressure.

It has been shown to lower the risk of developing Multiple Sclerosis and making the symptoms of this condition much less severe.

And it’s been linked to the following serious problems:

  • Asthma – Research has linked low levels of Vitamin D to worse lung function
  • Cancer – Research has linked half of all cancers to Vitamin D deficiencies
  • Cognitive challenges in the elderly – People with very low levels of Vitamin D are more likely to develop Alzheimer’s disease and dementia
  • Higher chances of death from heart disease

vitamin d deficient infographic

Testing Your Levels of Vitamin D

There is some good news about Vitamin D levels. One is that it is very easy to test for. Another is that a Vitamin D deficiency is very easy to correct.

Testing for Vitamin D is done through a simple and easy blood test.

If your Vitamin D blood level is between 20 and 50 nanograms/milliliter, you’re fine.

If your level is less than 12 nanograms/milliliter, you need to be treated.

Treatment is simple enough. The best way is to get out into the sun more.

You can also improve your Vitamin D by improving your diet and taking supplements. This is particularly true for people who can’t go out into the sun or who live in areas where the sun isn’t in great supply. That includes areas that are always cold.

In the United States, if you live north of Atlanta then you're not going to get enough UVB rays in the winter to produce the Vitamin D that you need.

During the summer, spending just 10 minutes in the sun wearing shorts and a tee shirt should give you enough exposure.

People who have dark skin make less Vitamin D, so they should look to get this important nutrient through the foods that they eat.

One thing to keep in mind if you aren’t getting enough Vitamin D from the sun or your diet: you can always get it from lamps and special light bulbs.

These are very good for people who live in cold climates or high elevations. It's also good for people who don’t absorb enough Vitamin D.

The lamps are available through retailers like Amazon and are relatively small and portable.

It's important to remember that the lamps do increase the risk of skin cancer. You need to take the same precautions when using these artificial light sources that you do before going out into the sun.

Foods that are high in Vitamin D

The most obvious place to get plenty of Vitamin D is drinking milk, but there are plenty of foods that have high levels of this essential nutrient. These include:

  • Wild caught fish such as salmon or mackerel
  • Beef or calves’ liver
  • Egg yolks
  • Canned fish like sardines or tuna
  • Shiitake mushrooms
  • Yogurt
  • Almond milk
  • Orange juice
  • Oatmeal
  • Cheese
  • Cod liver oil

Who's Most at Risk?

Though it is easy to blame diet or lack of sunshine for a Vitamin D deficiency, it’s important to remember that there are some illnesses that can cause this serious problem.

If you suspect that you may be low on this nutrient, you might want to take a look at these causes of low Vitamin D:

  • People who eat a vegan diet are often low in Vitamin D. This is because they do not eat many of the food sources that contain it.
  • Not getting enough sun. If you live in an area where there isn’t enough sun exposure or you stay inside all the time, your skin may not be able to manufacture the Vitamin D that it needs.
  • Having dark skin. People who have a lot of melanin in their skin often do not make enough Vitamin D.
  • Kidney problems. Some people have problems with their kidneys that lead to them being unable to convert Vitamin D in the way that makes it accessible to the body.
  • Intestinal problems. Some people have problems with their digestive tracts that keep them from being able to absorb Vitamin D from their foods. The biggest health problems that lead to this result include cystic fibrosis, Crohn’s disease and celiac disease.
  • Obesity. People who are obese are frequently diagnosed with a Vitamin D deficiency. This is because they have too many fat cells in their blood stream and these cells remove the Vitamin D.

Should you take a Vitamin D supplement?

The best way to raise your level of Vitamin D is the natural way – through the sun and by improving your diet.

But if you live at a high elevation or are unable to get enough of this important nutrient through your diet, you can also take Vitamin D supplements.

If you choose to do this, be careful. It is possible to take too much. The most Vitamin D that a person should take in through the course of one day is 4,000 IUs.

This is a total that includes the amount that you make after being in the sun, and from your food, and from supplements.

Remember, too much of a good thing can be harmful. When it comes to Vitamin D, it can be toxic. Be sure to talk to your doctor to make sure you are getting the right dosage.

Yours in health and happiness,

Danette

P.S. Please share this with your friends and don't forget to leave a comment below. Do you have the signs of Low Vitamin D?