family health advocacy

Gut Problems? 7 Key Steps For Healthy Digestion

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gut problems

Digestive health is important however digestive problems can be very common. For some people, gas, bloating, constipation, diarrhea or heartburn have become their new norm.

When your doctor can’t find the underlying cause of the problem, it’s called a gastrointestinal disorder with no specific cause.  Fortunately, in many cases, there is a way to get some relief by changing your eating habits.

Click here to read, “How to Detoxify without Retoxifying Your Body”.

Here are my tips on how to achieve digestive health.

Bring On The Fibers

A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.  You can progressively increase your fiber intake.  Fruits, vegetables, whole grains and legumes will help you reduce diarrhea and constipation.

Foods which contain soluble fiber:
  • Apples
  • Oats
  • Legumes
  • Carrots
  • Barley
  • Psyllium

All helps lower cholesterol levels and helps control blood sugar levels.

Insoluble fiber helps to keep you regular, and prevent constipation.  It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Foods which contain insoluble fiber:
  • Whole grains
  • Nuts
  • Beans
  • Vegetables such as cauliflower, green beans and potatoes

If you are constipated, add more insoluble fiber.  However, if you have diarrhea, go for soluble fiber.

hydration

Stay Hydrated

Low fluid intake is a common cause of constipation.  The fibers absorb water, making the stool softer and easier to pass.  If you are dehydrated, the fibers will be less effective and may worsen digestive disorders.

There are no specific guidelines for the amount of liquid to drink, but experts recommend drinking (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation.  However, be weary of sparkling water, milk and juice as they can sometimes cause bloating.

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages.

Click here to read, “Why You Should Be Drinking White Tea Everyday!”

Eat On A Schedule

Your digestive system likes routines so try to eat at the same time each day.  Also, eating late at night can lead to heartburn and indigestion.  If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed.  This will give the food time to move from your stomach to your small intestine.

Take Time To Chew

Digestion starts in the mouth.  Digestive enzymes are secreted in the mouth by your salivary glands and work to start to breaking down food, especially starches.  The longer you chew, the more saliva is made.

Try chewing at least 20 times before swallowing each mouthful.

Manage Stress

Stress negatively impacts your digestion and has been associated with stomach ulcers, diarrhea, constipation and IBS.  If you have too much stress or anxiety your body thinks you don’t have time to rest and digest.

Reducing stress with deep belly breathing, meditation or yoga can improve not only your mindset but also your digestion.

Click here to read, “The Healing Power Of Mantra Meditation”

mindful eating

Mindful Eating

It’s easy to eat too much too quickly if you are not paying attention.  This can lead to bloating, gas and indigestion.  Avoid having a meal on the run, while watching TV or scrolling on your smartphone.  Take time to:

  • Sit down
  • Eat slowly
  • Focus on your food
  • Savor every bite

Enjoy the flavors, textures and smells of your meal.

Exercise Regularly

We all know the health benefits of exercise for our heath, wellbeing and shape.  But moving your body in a regular basis will also improve your digestion.

Indeed, regular exercise helps keep foods moving through your digestive system and reducing constipation.  Moreover it increases endorphin level and reduces stress levels.

Most exercise, including yoga, cardio workouts and sports, can aid the digestion process. Pick the one you like the most.

Click here to read, “What is the Best Type of Exercise for My Body?”

Your food choice and your lifestyle can affect your digestion.  Eating on a regular schedule, staying hydrated and reducing your stress, all contribute to better digestive health.

For further reading, click here for, “6 Easy Ways to Improve Your Gut Health”.

What The Neck? Are You Short-Circuiting?

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Have you ever thought about how how much you strain your neck throughout the day?

You look down to:

  • Text
  • Reply to your email
  • Check Facebook
  • Send a tweet
  • Type on your keyboard
  • Read
  • Speak with your children

…And the list goes on and on!  This can potentially add up to several hours each day that your neck is tilted forward and/or down.

Why Does This Matter?

Your neck is the connection between your brain and the rest of your body.  The messages your brain needs to send must travel through your nervous system which is encased by the bones of your spine.  Therefore, if the spinal bones in your neck are continually forced into a forward (or looking down) position, it puts a great deal of pressure on your nervous system.

This interference causes “electrical problems”.  Whereby, the information that needs to flow freely in the nervous system can no longer do so.  It can cause a “short-circuiting” effect in your body.  This is where certain areas of your body develop illnesses or issues because they are lacking all of the information they need to function at 100%.

Additionally, these misalignments can lead to Forward Head Posture.  This is a serious condition that must be addressed by a chiropractor.  The doctor must work on bringing the carriage of the head back into alignment with your neck and shoulders.

alignment

What Is The Proper Alignment For Your Neck?

If we look at you from the side, your ears should be centered on your shoulders.  This gives your cervical spine (your neck) the correct curve to allow your nervous system to function properly.  Free of any misalignments.

However, if your ears are lining up closer to (or surpassing) the front of your shoulders, your neck is no longer in proper alignment.  This means you are experiencing a significant loss of curve in your neck.  Therefore aren’t able to allow the messages to travel properly within your nervous system.

This is a very serious problem, because even a loss of curve by 1 degree puts significant pressure on your nervous system, never mind the potential for a couple of inches.

Misalignment can actually develop into a loss of curve, or even a reversed cervical curve and can put immense strain on your health.

This Condition Can Lead To Experiencing:
  • Migraines
  • Breathing problems
  • Heart disease
  • Various nose, throat and ear problems
  • Learning difficulties
  • Emotional problems

This is such a critical area of your spine that must be free of misalignments to allow your body to express real health.

Have you noticed this problem in your spouse or your children?  It is especially worrisome for children to have reversed cervical spines, as it can compound into many problems throughout their lives.  And as we all know, when problems are left unaddressed, they tend to get worse, not better.

As we are spending more and more time on our devices and computers, the unnatural strain we are putting on our necks becomes even more prominent.

Click here to read, ” Is Today’s Technology Destroying Your Health?”

What Is The Solution?

Find a chiropractor in your area that can help you to express optimal health.  Follow the care plan laid out for returning the proper curve to your spine.  Especially in children as the rate of complete correction can be quite high, as they are growing and developing quickly.

Seasonal Allergy Symptoms Got You Down? Do This!

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seasonal allergy symptoms

It’s that time of year- the sun is out, the smell of sunscreen is in the air and the breeze is blowing dandelion fluffs towards you at an alarmingly fast rate.  Nothing goes better with a nice summer day than a BBQ with a side of seasonal allergy symptoms- sneezing, watery eyes and if you’re really lucky- a rash. Yum!

Simply put, allergies are the body’s immune reaction to allergens.  Allergens are reactive products that are found everywhere in our environment- naturally such as grass or weeds, and in additives, like the parabens in personal care products.  When we come in contact with allergens that our personal system is not equipped to breakdown, the body prompts the release of histamine, a neurotransmitter that triggers unwanted symptoms- the sneezing, the watery eyes, the rashes.

For about 30% of the population, with about 55% of us being susceptible to at least one trigger, allergy season (and even year long symptoms) seems unavoidable.  That being said, it IS manageable to beat seasonal allergy symptoms and I’m not referring to the once- a- day anti-histamine that’ll make you drowsy.

There are ways to keep allergies in check naturally and for the long haul.  Here are some tips!

how to manage stress

MANAGE STRESS

We all know the damage that stress can have on our health such as:

  • Overwhelming fatigue
  • Decreased energy levels
  • Weight loss or gain
  • Hair loss
  • Breakouts
  • Decreased sleep

But stress is also connected to how we cope with allergies.

Studies done as early as 2012 show that when we are stressed, we are more susceptible to allergies and the symptoms are much worse!  So what do we do?  Exercise, take a walk, meditate or journal.  Do whatever it is that helps you release stress.  This will ultimately decrease the effects of your allergies as well!

Click here to read, “5 Natural Solutions For Coping With Stress!”

natural supplements

SUPPLEMENT

Ditch the over the counter medications for allergies.  Instead, try a regular daily supplement that will help your health and alleviate the symptoms long term.  Vitamin D, specifically D3, in the form of a supplement or even just SUNSHINE, has properties that have been shown to decrease the sensitivity to allergens.  Omega-3s and vitamin C both have anti-inflammatory qualities that decrease the severity of allergic reactions as well.

The Sunshine Vitamin!

natural cleaning products

DETOXIFY YOUR HOME

Read the ingredients in the products you use in your home- for your home care AND for self care.  This is important, whether or not you battle allergies.  A lot of self- care products include sulfates and aluminum that are damaging to the skin and can easily cause reactions.  Click here to read, “Are you poisoning your family?”

Home care products are loaded with ammonia and compounds, like triclosan, that can be irritants.  An easy fix is using products such as apple cider vinegar, clear vinegar or baking soda mixes as safe cleaning products around the home.  If you are married to pre-bottled cleaning products, head over to your neighborhood natural food store for safer cleaning product choices.

Click here to read, “This Common Ingredient Has Been Linked To Cancer”.

battle dehydration

HYDRATE

Water is vital when battling seasonal allergy symptoms- here’s why!  When you’re not drinking enough water, you’re at risk of becoming dehydrated.  Dehydration shows itself in different ways such as:

  • Dry skin
  • Itching
  • Fatigue
  • ALLERGIES

Decreased water intake means that you have an increased amount of histamine.  Again, it’s that pesky neurotransmitter that’s causing all these symptoms as a defense to keep your body from losing any more water.  Water allows you to keep the histamine levels at bay, while flushing out additional toxins.  It also thins the mucus that you’re producing with the allergies, to support sinus draining.

chiropractic adjustment

GET ADJUSTED

Chiropractic care is the most natural way to let your body do the healing.  A misalignment in your spine causing a disruption in your nervous system could be causing the symptoms you’re having.   Click here to read, “Nervous System – What Conventional Medicine Doesn’t Want You To Know”.

If you haven’t seen us- why not come get checked?  If you have seen us, you know what the adjustment can do for you.  For your nervous system and your overall health.  So again, come see us!

Why You Should Be Drinking White Tea Everyday!

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white tea

White tea is known for its delicate fragrance and subtle flavor.  Most people love it because it’s natural.  However, it is often overlooked for more popular teas like black and green tea.  Once reserved for royalty, this tea is currently regaining prominence.  Indulge in this tea, and it will dazzle your senses!  So perhaps it’s time to awaken to a world of tea discovery.  If you are looking to try something new, experience what this tea has to offer.

What Is White Tea?

White is made from the leaves of the Camellia Sinensis plant, similar to other tea’s including oolong, green or black tea.  It is not oxidized and is made only from the young leaves of the tea bush.  It is typically harvested in early summer and late spring.  The leaves are always harvested before they are fully open which are characterized by white hairs that line the sheets.  It’s one of the most minimally processed tea that exists today.

The most popular types of white tea include;
  • Bai Hao Yin Zhen (commonly referred to as Silver needle tea)
  • White peony tea
  • Long-life eyebrow (Shou Mei)
  • Darjeeling white tea

The Top Health Benefits Of White Tea

drink tea to lose weight
1.Weight Loss

The current obesity epidemic has become a leading contributor to a shorter life span.  For many, weight loss SHOULD be one of their main priorities if they care about their health. Statistically, weight loss is a struggle for most people.  However, research indicates that drinking white tea can help you with achieving your weight loss goals.  It helps your body absorb nutrients more effectively.  Speeding up your metabolism to shed pounds more quickly.  In addition, the catechins found in white tea helps your digestive system function- thus  contributing to weight loss.(1)(2)

Click here to read, “Coconut Oil – Secret To Losing Weight & Preventing Diabetes”.

drink to for better focus
2. It improves Focus, Calmness, and Alertness

White tea is known to contain the highest concentration of L-theanine- an amino acid that is known to improve focus and alertness.  It does this by inhibiting some excess stimuli, which can lead to over-activity in the brain.  In other words, it calms the brain and helps you to relax in addition to increasing your ability to concentrate.

L-theanine is also known to reduce anxiety by encouraging the production of GABA.  Neurotransmitters that have a calming effect on the body.  Worried about side effects?  Don’t be!   You can enjoy your tea without any drowsiness unlike some other types of tea. (3)(4)

To read, “A Natural Approach To Hyperactivity & Focus In Kids” click here.

oral health
3. Oral Health

White tea contains high levels of fluorides, flavonoids, and tannins.  These all promote healthy teeth!  Fluoride has long been considered to prevent tooth decay.  In addition, flavonoids and tannins help prevent plaque buildup.  Above all, white tea boasts antibacterial properties which help keep the gums healthy.  Aim to take two to four cups a day for maximum benefits. (5)(6)(7)(8)

grow healthy hair
4. Hair Health

Not only is this tea good for your teeth, but it also helps build healthy hair.  The epigallocatechin antioxidant available in white tea enhances hair growth.  Also, it can prevent premature hair loss. (9)

beat cancer
5. Cancer Prevention

Studies indicate a strong tie between pure teas and the potential to prevent cancer.  Growing research show the benefits of white tea due to the presence of antioxidants and polyphenols found in the tea.  Antioxidants help build RNA.  Preventing the mutation of sporogenous cells that can lead to cancer. (10)(11)(12)

To read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard” click here.

get healthy skin
6. Skin Health

Most people at one point or another struggle with skin irregularities such as;

  • Discoloration
  • Acne
  • Redness and blemishes

Although these skin conditions are not dangerous, they’re annoying.  Due to its antiseptic properties, drinking white tea can help you achieve the complexion that you desire.   (13)(14)(15)

To read, “Are you Listening to your Skin? It’s Telling Your Health Story”, click here.

Final Thoughts

Without a doubt, white tea is a pure tea that has undergone minimal processing to maintain its natural, yet subtle flavor.  Known to be a tradition to the Chinese, it offers a new flavor profile that’s nuanced and ideal for beginner tea drinkers.  In addition to experts.

Click here to read, “How to Brew a Perfectly Delicate White Tea”.

Enjoy!

You’re one step closer!

Reference:

(1) https://www.ncbi.nlm.nih.gov/pubmed/19409077
(2) https://www.ncbi.nlm.nih.gov/pubmed/20142827
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3651299/
(4) http://pitjournal.unc.edu/article/improving-college-exam-performance-l-theanine-and-caffeine
(5) https://www.ncbi.nlm.nih.gov/pubmed/26647101
(6) https://www.ncbi.nlm.nih.gov/pubmed/7738265
(7) https://www.ncbi.nlm.nih.gov/pubmed/20722909
(8) https://www.ncbi.nlm.nih.gov/pubmed/25210379
(9) https://www.ncbi.nlm.nih.gov/pubmed/17092697
(10) https://www.ncbi.nlm.nih.gov/pubmed/20668019
(11) https://www.ncbi.nlm.nih.gov/pubmed/17571968
(12) https://www.ncbi.nlm.nih.gov/pubmed/25236244
(13) https://www.ncbi.nlm.nih.gov/pubmed/15207729
(14) https://www.ncbi.nlm.nih.gov/pubmed/10719174
(15) https://pubs.acs.org/doi/abs/10.1021/jf025741t

A Fun Way To Beat Depression & Anxiety!

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mental health benefits from playing sports

How many times have you heard, “You should exercise! It helps you lose weight!”?  There’s no doubt that physical activity is great for your health and well-being.  It strengthens your coordination.  It helps you to accomplish daily tasks and helps you have a better posture.  There are obvious physical benefits from playing and participating in sports.  However, there’s more good news; playing sports can positively affect your mental health too.

Feeling Stressed?

When we are stressed or we have negative feelings, physical activity is recommended as a good antidote.  A kind of natural antidepressant.  Indeed, it would evacuate our black ideas as if by magic!  There’s a reason why we say “Go get some fresh air.  It will calm you down”.  So, let’s find out why exactly this is.

Some researches show that a brisk walk helps to increase our positive emotions which in turn decrease our negative emotions.  Ten minutes of brisk walking would be the equivalent to ninety minutes of well-being.  So, finding an activity to practice each day (or at least four times a week) will make you feel better both physically and mentally.

How To Naturally Overcome Depression & Anxiety?

When it comes to depression or strong anxiety, physical activity improves intellectual capacity and mood!  Thus, in certain states of chronic fatigue, we wouldn’t prescribe rest but rather physical exercise.  This would create a flow of energy and optimism! Exercise can also serve as a distraction.  Allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.  Click here to read, “5 Natural Solutions For Coping With Stress!”

Moreover, it promotes several changes in the brain including neural growth, less inflammation and releases endorphins .  These are chemicals in your brain that cope with pain or stress.  In addition to all of that, there are other amazing benefits.

Physical activity contributes to:

  • Increased longevity
  • Strengthened immune system
  • Reduced risk of cancer
  • Decreased risk of diabetes and increased insulin sensitivity
  • Sexual wellness
  • Improved sleep quality

Click here to read, “5 Ways To Heal The Mind & Body By Using This One Oil!”

Exercise – A Natural Booster For Self-Esteem!

Yes, exercising helps you fall asleep faster and get into a deep sleep.  And we all know that a good night of sleep helps us with our performance at work but also improves our mood.  You know what one of my favorite benefits of working out is?  Self-esteem!  Exercising regularly can boost your confidence and improve your self-esteem.

As your strength, skills, and stamina increase through playing sports/exercising, your self-image will improve as well.  However, even if exercising is good, doing it voluntarily while savoring these moments is better!

Do not impose something on yourself.  Studies have shown that mental presence in exercise affects our psychological state.  Being aware of the ‘goods’ exercise provides when you perform it will be much more profitable.

Do Not Force It!

Regularity is more important than the intensity of the effort.  If all goes well, you will see changes in both your physical and mental health after eight weeks.  Patience is the key word!  Don’t forget, whatever you decide to do, do it with a smile!

For more information on how to improve your life and well-being, click here to read, “Wellness – 6 Essentials for a Vibrant Life”.

How To Choose The Best Running Shoes – Part 2

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If you’re new to the running world and unsure of where to start, don’t sweat it (no pun intended).  If you are on the search for the types of shoes best for running, I highly recommend you click here to read, “How To Choose The Best Running Shoes – Part 1”. 

By now you have determined:

  1. The type of foot arch you have
  2. Whether you over- or under-pronate when you walk or run
  3. The appropriate shoe category

After reading Part 1 of my article, you will have a little more confidence in your ability to pick out the types of shoes that are right for you.  Remember, most seasonal workers at a department store that sell runners are equipped to get you the desired size and not much more.  So, if you require a little more assistance or input from a gait and biomechanical perspective, I would recommend going to a store that deals exclusively with runners.  They have staff that may be able to offer more insight from a runner’s perspective.

So, You’re In The Store, Looking At The Wall Of Different Types Of Shoes, What’s Next?

Follow these steps to help you pick the correct runner for you.

1. Try on shoes at the end of the day

Our feet normally swell by the end of the day.  This is important when trying on shoes so that you don’t pick a shoe that is too small for your foot.  Tight or small shoes will affect circulation and may cause blisters and foot irritation.  Especially after a run.

2. Bring your custom orthotics with you

If a health professional has recommended and made orthotics for you because of a condition related to your feet, bring these with you.  Especially if you are planning on running while wearing the orthotics.  Better yet, ask your orthotic office to make you a pair designed specifically for a running shoe.  These will differ from a standard orthotic used for every day use.

Click here to read, “Custom-Made vs. Over-The-Counter”.

3. Moderate-severe over-pronator?  Pick a stability shoe!

If you already know that you over-pronate when you run, consider picking a motion control shoe with moderate stability.  These shoes have special internal construction with material to help control excessive pronation.  When you press into the inside of the shoe, you may notice one side “softer” than the other.  However, most people will not be able to tell the difference.  Sometimes shoe manufacturers display different colours on the outside of the shoe to indicate different material being used.  But this isn’t always the case and unethical which is why you should only buy from an authentic shoe store.  Also, keep in mind if you under-pronate, search for a “neutral” shoe.

4. Check the ankle collar and heel

The ankle collar is the part that wraps around your Achilles tendon and holds the heel in place.  Check that the inside padding properly supports your heel and prevents your foot from slipping out.  Consider a different shoe if the collar feels uncomfortable on your Achilles tendon. If not, you may irritate the tendon once you start running.  The heel counter is generally made of a rigid material at the rear foot.  This is to help centre the heel for support.  Make sure that you can’t collapse the heel by pressing down on it from the back. (Minimalist shoes have no heel counter to allow for more freedom).

5. Check the toe box and pick the correct size

When you put the shoe on make sure your toes have free movement and can flex and spread comfortably.  Remember, mommy isn’t buying these shoes for you.  Avoid buying a shoe that is too big, so it ‘lasts many years’.  If you’re a serious runner, your shoes will last you 1 or maybe 2 seasons.  This all depends on the mileage you accumulate.   Also, a large shoe will cause your foot to slip back and forth which will predispose you to injury. 

Don’t assume your size.  Different types of shoes may vary on size and fit.  For example, I wear a whole size smaller for dress shoes than I do for runners.  If you’re unsure, get measured in the store.  This is a common mistake a newbie makes.  They either pick a shoe that is too big (maybe it’s on clearance?) or too small (maybe it looks fashionable?).  These days, shoe manufacturers are making uppers (the material above the sole that covers the foot) in a variety of material that is comfortable, stretchy, and breathable.  Therefore, pick a shoe that allows the toes to move freely and not feel crowded in the toe box. 

6. Check the outsole

Look at the rubber and material on the bottom of the shoe.  Observe the shape.  I usually match the shape of the outsole to my foot.  There are certain shoes that I unfortunately have to rule out because the design just doesn’t fit the shape of my foot.  For example, if you have flat feet, you probably don’t want to choose a shoe that has a midsole or outsole designed for a person with a high arch.  

7. Cushioning

Put the shoes on and allow the feet to feel the cushioning on the heel (which is important for heel strike) and the forefoot.  Walk around in the store.  Ask yourself how they feel.  I have placed my feet in shoes which felt like I was walking on clouds and some that felt like I had just placed them in a medieval torture chamber.  If you ask nicely, a specialty store owner might allow you to go outside for a quick dash on the sidewalk to test them out.  I assure you that a big box store will not allow you to do that!

What About Heel-To-Toe Drop?

I will keep this section brief.  The research is inconclusive at this point whether a low drop is any better than a high drop.  Ever since the emergence of the barefoot running craze (of which I participated in until I injured myself training for a 30K), this has been a topic of interest.  Is there any evidence that low to no drop prevents injuries?  We’re not sure. Maybe?  The jury is still out!  My professional opinion?  Look for a sweet spot.  Too high of a drop causes your running alignment to tilt forward.  This may promote more heel strike which I’m not a fan of.  Too low and it mimics the barefoot running style. 

The Flex Test

Take the shoe into your hands holding the toe with one hand and the heal with the other.  Flex or bend the shoe upwards.  Observe where the shoe bends.  I choose the shoe that I am unable to bend in the middle. Why?  Can you bend your foot in half?  That’s what I thought.  The shoe should flex and roll similar to the way your foot wants to move. 

The Twist Test

Over ten years ago this test was important.  Manufacturers were using less supportive material in the shoe, perhaps to save on costs.  Thus some shoes have little to NO support.  This test is simple to perform.  Take the shoe in your hands.  If you can twist it like you’re wringing a wet towel, put the shoe back and move on to the next.  With the onset of minimalist shoes, I’ve seen this tactic used in runners and I’m not sure why.  The only time this test doesn’t need to be performed is in the example of barefoot/minimalist shoes.  All other runners should provide enough support that you are unable to twist the middle of the shoe to 90 degrees.

Recap:

5 Quick Tips

To Buying Shoes

  1. Go to a specialty shoe store instead of a large department store.
  2. Shop at the end of the day when your feet are more swollen.
  3. Bring your old shoes and custom made orthotics with you when buying different types of shoes.
  4. Buy based on design and construction, not looks! (I learned this the hard way when I purchased a cool looking shoe which caused me to sprain my sacroiliac joint)
  5. To save money, buy the previous year’s model which may be on clearance. You will hardly notice the improvements. A good shoe model 25 is usually not significantly better than a Model 24.

For further reading, click here for, “The Most Common Cause Of Foot Pain!”

Coconut Oil – Secret To Losing Weight & Preventing Diabetes

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Coconut oil health benefits

Coconut oil is made from pressing copra of fresh coconut meat.  To make this oil, you can use both wet and dry methods.  The milk and oil from the coconut are pressed, and then the oil is removed.  At room temperatures, coconut oil has a firm texture because the saturated fats in the oil are made of smaller molecules.  Coconut oil health benefits vary depending on the type of oil you use.

Types Of Coconut Oil

There are different types of coconut oils, with each having its own benefits.  The 2 main types of coconut oil include: 

Virgin Coconut Oil

This is the least refined.  It has many benefits compared to others. Virgin coconut oil has a sweet and nutty flavor. 

Refined Coconut Oil

This has gone through a refining process that involves deodorizing and beaching the oil. Unlike Virgin coconut oil, refined coconut oil does not have an aroma or taste. 

Coconut Oil Health Benefits

1.  Alzheimer’s Natural Disease Treatment

The digestion of this oil by the liver helps in creating ketones that are easily accessible by the brain for energy.  Ketones are known to supply the brain with energy without the need for insulin to process glucose to energy.  For Alzheimer’s patients, the ketones in coconut oil can help create an alternative source of energy that helps in repairing the brain. (1)   

Click here to read, “Diabetes – The Hidden Cause Of Alzheimer’s?”

2. Prevents High Blood Pressure & Heart Diseases

Coconut oil is rich in saturated fats.  These fats are known to increase HDL cholesterol; healthy cholesterol in one’s body.  Additionally, it helps in converting bad cholesterol into a good one.  By increasing your consumption of HDL, you increase the chances of a good heart health while lowering your risk of heart diseases.  Also, coconut oil is known to benefit the heart by lowering high triglycerides. (2)(3)

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

3. Aids In Digestion

Coconut oil helps with food digestion.  It does this by aiding the body in processing soluble fat components like magnesium and vitamins.  Also, it helps in eliminating toxic bacteria, which fights stomach inflammation and poor digestion.  Elimination of candida and bacteria helps prevent stomach ulcers as well. (4)

Click here to read, “6 Easy Ways to Improve Your Gut Health”.

4. Used To Treat Wounds & Burns

Coconut oil is ideal for skin care.  Especially in the treatment of burns, dermatitis, and injuries.  Additionally, it acts as a sunblock and a moisturizer for the skin.  This is all thanks to lauric and caprylic which are the primary fatty acids found in coconut oil to team up and reduce inflammation under the skin and promote better healing. (5)

Click here to read, “Are you Listening to your Skin? It’s Telling Your Health Story”.

5. Assist In Weight Loss

Compared to other fats, the triglycerides in coconut oil speed up the rate of energy consumption in our bodies.  Coconut oil is easy to digest, and it helps in healthy functioning of the endocrine and thyroid system.  Additionally, coconut oil is known to increase the bodies metabolic rate.  It does this by removing stress on the pancreas.  Therefore, the body can burn more energy! (6)

Click here to read, “How To Lose Weight – 3 Beliefs That Make Us Fat”.

6. Preventative For Type 2 Diabetes

At times, the body’s cells can be insulin resistant.  Thus the body can no longer take in glucose for energy, and when the pancreas pumps out insulin, it leads to an overproduction cycle.  Insulin resistance is a precursor to diabetes type 2.  However, with the intake of coconut oil, the MCFAs helps balance the cells and promote a healthy digestive process.  With taking the strain off the pancreas, it provides the body with a consistent energy source that is not dependent on glucose reactions.  Assisting in the prevention of insulin resistance and diabetes type two. (7)

Click here to read, “The growing number of children with Type 2 Diabetes”.

7. Improves Energy & Endurance

In addition to coconut oil being easy to digest, it also produces long sustained energy that increases your metabolism.  MCFAs are sent to the liver directly and converted into energy. During training and races, most triathletes use coconut oil as their number one source of fuel. (8)

Additional Commentary

Misleading news headlines about coconut oil will tell you that its high saturated fat content makes it bad for you.  It will raise your cholesterol, drastically increasing your risk of cardiovascular disease and mortality.  The American Heart Association (AHA) consistently spreads this fabled link between saturated fat and heart disease.

Research demonstrates that saturated fat can in fact raise your cholesterol.  However, this is a good thing!  LDL cholesterol contains too many small but thick particles and when your triglycerides are high, this paves the way to heart disease.  Those particles are the result of a high carb diet that is low in fat.  Reducing your carb intake is imperative.  Consuming more fats is not bad if they are high quality healthy fats.  This will recover your cholesterol particle ratio.

When your LDL cholesterol contains large particles that are soft, and your triglycerides are low, your risk of heart disease reduces significantly.

The dietary concern here should not be about the amount of fat and cholesterol being consumed but the amount of sugar!  The average person is consuming approximately 20 teaspoons of sugar each day!  It is in fact sugar that raises you LDL cholesterol and lowers your HDL cholesterol.  This increases your triglycerides, leads to increased insulin resistance and inflammation.  It is the over consumption of sugar that is the main culprit linked to heart disease above all other risk factors!

Saturated fat is good if it is from a healthy source like coconut oil.  Coconut oil has several health benefits and is recognized as having antibiotic, anti-microbial, and anti-viral benefits.

Coconut oil health benefits are plentiful, so lets go nuts for coconuts!

You’re one step closer!

 

References
  1. https://europepmc.org/abstract/med/26667739
  2. https://www.hindawi.com/journals/ecam/2013/629329/?&sa=u&ei=dhzbvicjctl9oat5xihoba&ved=0cmcbebywhg&usg=afqjcnefq2a2i3g8dyich8zu-1wgri97eg
  3. https://academic.oup.com/nutritionreviews/article-abstract/74/4/267/1807413?redirectedFrom=fulltext
  4. https://globalnews.ca/news/725764/coconut-oil-a-fat-packed-gut-helper/
  5. https://www.ncbi.nlm.nih.gov/pubmed/20523108
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/
  7. http://www.ijp-online.com/article.asp?issn=0253-7613;year=2010;volume=42;issue=3;spage=142;epage=145;aulast=Kochikuzhyil
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/

Are You A Sun Worshiper? What You Need To Know Before Stepping Out In The Sun!

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sun damaged skin

Let’s start by making it clear that the sun is not an enemy.  The sun is actually very important to our health.  I’m sure you can even attest to the difference in your mood on a sunny day compared to a gloomy day.  The sun helps us produce Vitamin D, a nutrient that plays an important role in bone health, mood, and immune health.  But with the benefits of the sun comes risk as it can cause sun damaged skin.

Fibromyalgia And The Sunshine Vitamin!

While getting frequent small doses of sun exposure is good for your health, prolonged exposure is where sun damaged skin becomes a concern.  With skin damage comes all of the issues that tend to bring fear with the very mention of them, like skin cancer or… premature aging.

Luckily, there are lots of ways we can protect our skin while still reaping the benefits the sun has to offer.  Sunscreen tends to be the first form of protection that people think of.  But before jumping to sunscreen, it should be noted that sunscreen is not the only, or even the best way to protect against sun damaged skin.

What You Need To Know To Protect Against Sun Damaged Skin!

Here are a few other simple and effective ways to protect your skin from prolonged sun exposure:

sunhat

Wear A Hat

Preferably one that has a wide brim all the way around.  This will protect your face and neck from the sun.

sun shade

Hang Out In The Shade

Find a nice cool spot under a tree, tent, or umbrella.  This will minimize your sun exposure if you’re going to be out all day.

sunglasses

Wear Sunglasses

This may be helpful for protecting your eyes against sun damage and also helps to prevent the wrinkles that form from squinting against the sun.

Okay, now that we’ve got the basics down, we may need a little extra protection for those nature lovers.  Those who may be wanting to spend long, sunny, summer days out on the water for example.  Also, for someone who works out in the sun all summer long.  That’s where sunscreen can come in handy if used properly.

Here are some key things you should know before covering yourself in sunscreen.

It’s Not About The SPF!

A higher SPF can be misleading and can cause people to feel falsely protected from the sun’s rays (especially UVB rays) and spend too much time in the direct sun.  A higher SPF often also means more chemicals to reach this SPF, which brings us to the next, very important point…

Know What’s In Your Sunscreen!

Our skin is our largest organ.  It absorbs much of what we put on it.  So, if you’re going to cover yourself in lotion, make sure its ingredients don’t do more harm than good.

As a general rule, I tell my patients that the primary ingredient in their sunscreen should be zinc oxide both for optimal protection and safety.  Avoid sunscreens with oxobenzone or octinoxate.  These chemicals have hormone disrupting potential and are being investigated as culprits in the bleaching of coral reefs (1).  Click here for an important read on how, “Sunscreen is Damaging Coral Reefs – Everything You Should Know About It”.

Another ingredient to avoid that may not be so obvious is Vitamin A (often listed on the ingredient list as retinyl palmitate).  While Vitamin A is typically good for your skin when consumed by eating fruits or vegetables, directly applying it to the skin, or consuming it in unnaturally high levels, can cause skin irritation or an increased sensitivity to the sun.

If you are questioning an ingredient in your sunscreen, ask an expert.  The Environmental Working Group is another great resource for learning more about questionable sunscreen ingredients.  Their Skin Deep app is a great tool for checking the safety of skin care products.  Click here to read, “Best Sunscreen – Product Review”.

sun burn

What Happens If Despite All Precautions, You Still Get Burned?

Don’t panic.  Now it’s time to help your skin heal.  One key way to support the healing process is to keep the skin hydrated.  You can do this by drinking lots of water and applying oils, creams, salves, or gels to the skin.

There are also many herbs that help support the healing process.  Commonly used herbs like Aloe vera are healing and cooling on sunburnt skin but lesser known herbs like Calendula (Calendula officinalis), Marshmallow (Althea officinalis) or Comfrey (Symphytum officinale) can also be helpful in soothing and healing sunburns.  Click here for a video on making your own oil infusion for sunburns.  Don’t forget to always check with your naturopathic doctor or herbalist before using any herbal medicine.

If you have any other questions about sun safety, skin health, vitamins etc. get in touch!  I’d love to chat.

For further reading, click here to read “Enjoy the Sun in Small Doses”.

Sources

Siller A, Blaszak SC, Lazar M, Olasz Harken E. Update About the Effects of the Sunscreen Ingredients Oxybenzone and Octinoxate on Humans and the Environment. Plast Surg Nurs. 2018;38(4):158–61.
Environmental Working Group. “EWG’s 2019 Guide to Safer Sunscreens.” EWG, www.ewg.org/sunscreen/.

Unleash The Power Within

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unleash the power within

In my last blog I introduced you to the Six Human Needs.  The driving force and motivation behind everything we do.  I urged you to familiarize yourself with these needs.  Identify the two needs that you care about most as these two things will be the single greatest influential factors in your life.  Now I want to take what you discovered and help you unleash the power within.

Modern psychology teaches that all human motivation can be explained as the desire to meet one or more of these human needs.

Refresher On The Six Human Needs

Certainty

The need to feel safe, avoid pain and be comfortable.  To feel secure in our environment and relationships.

Key words: stability, safety, comfort, predictability

Uncertainty/Variety

The need to be challenged and experience variety in our emotional and physical world.

Key words: stimulus, change, surprise, unpredictable

Significance

The need to feel important, needed and wanted.

Love & Connection

The need to love and be loved.  Well connected with others.

Key words – belonging

Growth

The need to be able to learn and develop physically, emotionally, intellectually and spiritually.

Contribution

The need to give and contribute to others beyond our selves, without expecting anything in return.

Everyone is hard wired to meet the first four needs.  They are essential for human survival. Fundamental needs of the personality.  Everyone must feel that they have met those needs, even if they have to lie to themselves, create a problem, or violate their values in order to meet those needs.

The last two needs, growth and contribution, are the needs of the spirit.  They are essential to experiencing fulfillment, which we should all aspire to.  However, not everyone meets these two needs.

What Is The Significance Of The Six Human Needs To Your Life?

The Six Human Needs is a model of thinking and understanding yourself and others.  You become less judgmental at this deep and useful level because you understand the cause of a particular behavior or attitude.  I like to think of it as a game you don’t even know you are playing.

Once you are aware of this dynamic, you will be able to interrupt your own self- limiting or destructive behaviors.  Changing the way your needs are met, which begs the following question.

“How Are Your Top Needs Being Met?”

Needs are being met by what we refer to as vehicles.  Everyone finds these means or vehicles to meet our highest two needs, those that we favour the most.  Interestingly, some of these vehicles can either empower or disempower you in your quest. This happens through either constructive or destructive behavior.

We behave in certain ways because consciously or unconsciously, we believe that by doing this, feeling this, or by acting this way, we will meet one or more human needs.

For instance, most people will have you believe that their non clinical depression happens to them.  However, they are actually using depression as a negative vehicle to satisfy the need for significance.

Depression is also a vehicle used to meet the need for love and connection.  Certainty with depressions predictable emotional state.  I use depression as an example to show that anytime you associate with a vehicle (overeating, drinking, gambling) that meets three or more needs, you become addicted to it.

Chronic complaining or hanging onto a problem is another example of a negative vehicle to fulfill a need.  I believe it is the greatest addiction of them all.  Most people hang onto their problems because it meets their needs without having to risk facing their greatest fears.

Conversely, many needs are met by positive vehicles such as a strong work ethic, dedication, caring, providing and learning to site a few.  Click here to read, “WHY DO I DO WHAT I DO?”

Unleash The Power Within

Relationships and marriage are probably the greatest psychological relevance of Human Needs.  Let’s briefly explore this dynamic by asking ourselves “what is stopping you from having the life and relationship you want?”

Human needs are the primary source of meaning in our relationships.  For instance, in conversation with your partner, you can experience the conversation in terms of your greatest need of significance or in terms of your partners greatest need of love and connection.  This conversation may take on a different meaning which may create a conflict.

Who Are You In Your Relationship?

Remember, the needs you value determines who you are.  So a person who values security (certainty) will have a very different life from someone who values adventure (uncertainty).

Someone who values family (love and connection) is quite different from someone who values success (significance).

These are potential land mines of conflict between two people.

Simply put, you cannot enjoy a relationship at the highest level unless both people are meeting the others needs and putting each other first.  If you can achieve this your relationship will transform before your eyes.

Human Needs and its situational applications and nuances are endless.  Only by identifying your primary needs and that of others, will you be able to eventually peel back a layer of insight.  Understanding why we do what we do, what life is about for you and unleash the power within.

As a life coach, to better understand a client’s world, it is necessary to determine your most important needs.

In our next blog we are going to talk about our values.  While our needs are required for our survival, our values are what is important to us.  Needs and values are distinctly different but highly interrelated.

We all have a hierarchy of values.  And, if we live in congruence with our highest value we will live a more meaningful and fulfilling life.

Chocolate Chip & Banana Muffin Recipe

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Looking for the perfect on the go snack that can satisfy the whole family?  This chocolate chip and banana muffin recipe certainly delivers!  Put your own spin on this recipe by adding additional ingredients such as shredded coconut, walnuts, cinnamon or perhaps all three.

Ingredients For Chocolate Chip & Banana Muffins:

  • 1 1/2 cups of flour OR rolled oat flour
  • 1 tsp baking soda
  • 2 tbsp almond milk
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 2 eggs
  • 3 mashed bananas
  • 3/4 cup organic real maple syrup
  • 1/3 cup melted coconut oil
  • 1/2 cup of sugar free chocolate chips

Chocolate Chip & Banana Muffin Recipe Instructions:

  1. Preheat your oven to 325 and prep muffin pans
  2. In a medium bowl, sift together your flour, baking soda, baking powder, and salt. Set this bowl aside.
  3. In a smaller bowl, mix together your eggs and almond milk.
  4. Now, in a large mixing bowl, cream together the bananas, maple syrup, and coconut oil.
  5. Mix in the egg alternative from the small bowl from the 4th step above.
  6. Slowly fold in the flour mixture from the first bowl and the sugar free chocolate chips
  7. You can top your muffins with anything you like!  I added Cinnamon, chocolate chips and coconut shreds to add some extra zing to my banana muffin recipe.
  8. Cook time: 12-15 minutes

If you enjoyed this recipe, click here to try my Dessert Recipe for Paleo Friendly Chocolate Coconut Bars.  What is Paleo?  Click here to read Paleo diet: What is it and why is it so popular?