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10 Words Everyone Should Live By

BY DR. LAWRENCE ROSEN   JULY 10, 2013

I’ve noticed a trend in wellness circles. Whether in my work with patients or in my yoga classes, I keep coming across the same words. On a given day, one might be the theme of a dharma talk or a TED Talk video someone mentioned to me. (Or, as was the case one strange morning, the same word was featured in both.) I am sure the universe is sending me messages, and the more I mention these to friends and colleagues, it seems like they’re hearing the same words.

Which of these words resonates with you? My guess is some will at different times, but they’re all good words to live by.

1. Presence: To be fully engaged in what you are doing right now. And right now. And right now. Mindfulness of the present moment is something we never fully attain 100% of the time, but it shouldn’t stop us from trying. Whatever tools you use to cultivate presence, make time to hone them. That is why we practice (not perfect) yoga and meditation. 

2. Vulnerability: The willingness to be let others see you as you are. Vulnerability is to admit, “I am human. I am not perfect. I struggle, just like you.” No one has described vulnerability more effectively than Brene Brown. She teaches us that vulnerability is NOT weakness; in fact, being vulnerable is the most courageous thing we can be. Only when we are vulnerable can we truly connect and be open to intimacy. 

3. Clarity: Transparency and lucidity of vision and thought. Not just an uber popular, kinda creepy song by Zedd. Clarity is that aha moment when everything is crystal clear and it all just makes sense. I find it comes to me when I’m not trying to achieve it, but allowing my mind to relax and focus. It’s one of those things that the harder you try to achieve it, the further away it may feel. 

4. Equanimity: The evenness of mind to stand steady in the face of stress or challenge. I didn’t really “get” equanimity until last weekend, when a very wise friend told me it could best be explained by the phrase, “It’s all good.” The next day, I was meditating on this phrase at the beginning of a particularly challenging beach yoga session. (I know, boo-hoo, poor me.) Still, it was hot, with no wind, black flies biting. The teacher began by saying, “I was reading something this morning about equanimity…” Aha.

5. Gratitude: An intentional appreciation of what and who you have. An acceptance and explicit acknowledgment of what life brings you. Not taking anything for granted. As psychologist Robert Emmons notes, “Gratitude allows us to celebrate the present.”

6. Creativity: The use of your imagination to produce something—a thought, an object, really anything. Creativity implies a childlike playfulness, having the courage to make mistakes and keep pushing on. We desperately need more creativity in education and in the workplace. Never forget: you were once a child and some part of you always should be.

7. Authenticity: Walking the walk. The real you. The most honest “way of being.” To be authentic is to accept your self as is and offer that self to the world. The challenge is to learn to be OK with who you are and then… just be.

8. Passion: An incredibly intense and compelling desire for something (or someone) that is barely containable. And I think that’s the key. Your passion should be so palpable that it’s going to burst out of your eyeballs… but it just quite doesn’t. That’s what separates a crime of passion from the kind that makes you invest your whole being in the pursuit of your dreams and inspires others to follow you.

9. Compassion: Love and acceptance for another as if they were you. To treat them as you would want to be treated. To walk a mile in their shoes.  To see through their eyes as if they are your own. Compassion for yourself is the first step in having compassion for others. 

10. Love: Do I really have to explain this one? OK, just one quote: “We accept the love we think we deserve.” – Stephen Chbosky, The Perks of Being a Wallflower

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7 Ways To Prevent and Even Reverse Heart Disease With Nutrition

By: Sayer Ji      Monday, April 22nd 2013

Considering that heart disease is the #1 cause of death in the developed world, anything that can prevent cardiac mortality, or slow or even reverse the cardiovascular disease process, should be of great interest to the general public.
Sadly, millions of folks are unaware of the extensive body of biomedical literature that exists supporting the use of natural compounds for preventing and even reversing heart disease.
Instead, they spend billions buying highly toxic cholesterol-lowering pharmaceuticals with known cardiotoxicity, among 300 other proven side effects, simply because their doctor told them to do so.
So, with this in mind, let’s look at the biomedical literature itself.

Three Natural Substances that Reduce the Risk of Heart-Related Death

Omega-3 Fatty Acids: There is a robust body of research indicating that the risk of sudden cardiac death is reduced when consuming higher levels of omega-3 fatty acids. Going all the way back to 2002, the New England Journal of Medicine published a study titled,  “Blood levels of long-chain n-3 fatty acids and the risk of sudden death,” which found  “The n-3 fatty acids found in fish are strongly associated with a reduced risk of sudden death among men without evidence of prior cardiovascular disease.” Another 2002 study, published in the journal Circulation, found that Omega-3 fatty acid supplementation reduces total mortality and sudden death in patients who have already had a heart attack.[i] For additional research, view our dataset on the topic of Omega-3 fatty acids and the reduction of cardiac mortality.
It should be noted that the best-selling cholesterol drug class known as statins may actually reduce the effectiveness of omega-3 fats at protecting the heart. This has been offered as an explanation as to why newer research seems to show that consuming omega-3 fats does not lower the risk of cardiac mortality.
Vitamin D: Levels of this essential compound have been found to be directly associated with the risk of dying from all causes. Being in the lowest 25% percent of vitamin D levels is associated with a 26% increased rate of all-cause mortality.[ii]  It has been proposed that doubling global vitamin D levels could significantly reduce mortality.[iii] Research published in the journal Clinical Endocrinology in 2009 confirmed that lower vitamin D levels are associated with increased all-cause mortality but also that the effect is even more pronounced with cardiovascular mortality.[iv] This finding was confirmed the same year in the Journal of the American Geriatric Society, [v] and again in 2010 in the American Journal of Clinical Nutrition.[vi]
Magnesium: In a world gone mad over taking inorganic calcium supplementation for invented diseases such as T-score defined “osteopenia” or “osteoporosis,” despite their well-known association with increased risk of cardiac mortality, magnesium’s role in protecting against heart disease cannot be overstressed. It is well-known that even the accelerated aging of the heart muscle experienced by those in long space flight is due to magnesium deficiency. In 2010, the Journal of Biomedical Sciences reported that cardiovascular risks are significantly lower in individuals who excrete higher levels of magneiusm, indicating its protective role.[vii]  Another study published in the journalAtherosclerosis in 2011 found that low serum magnesium concentrations predict cardiovascular and all-cause mortality.[viii] Remember that when you are looking to ‘supplement’ your diet with magnesium go green. Chlorophyll is green because it has a magnesium atom at its center. Kale, for example, is far better a source of complex nutrition than magnesium supplements. But, failing the culinary approach, magnesium supplements can be highly effective at attaining a therapeutic and/or cardioprotective dose.
For an additional list of compounds that may reduce cardiac mortality, including cocoa, tea, wine and yes, even cholesterol itself, view our Reduce Cardiac Mortality page.

Four Natural Compounds Which May Unclog the Arteries

Pomegranate: this remarkable fruit has been found in a human clinical study to reverse the carotid artery thickness (i.e. blockage) by up to 29% within 1 year. [ix] There are a broad range of mechanisms that have been identified which may be responsible for this effect, including: 1) lowering blood pressure 2) fighting infection (plaque in arteries often contains bacteria and viruses) 3) preventing cholesterol oxidation 4) reducing inflammation.[x]
 
Arginine: Preclinical and clinical research indicates that this amino acid not only prevents the progression of atherosclerosis but also reverses pathologies associated with the process. (see also:Clogged Arteries and Arginine). One of the mechanisms in which it accomplishes this feat is by increasing the production of nitric oxide which is normally depressed in blood vessels where the inner lining has been damaged (endothelium) resulting in dysfunction.  
 
Garlic: Not only has garlic been found to reduce a multitude of risk factors associated with arteriosclerosis, the thickening and hardening of the arteries, but it also significantly reduces the risk of heart attack and stroke.[xi]  In vitro research has confirmed that garlic inhibits arteriosclerotic plaque formation.[xii]  Aged garlic extract has also been studied to inhibit the progression of coronary artery calcification in patients receiving statin therapy.[xiii]
And let us not forget, garlic’s benefits are extremely broad. We have identified over 150 diseases that this remarkable culinary and medicinal herb has been confirmed to be of potential value in treating and preventing and which can be viewed here: Garlic Health Benefits.
 
B-Complex: One of the few vitamin categories that has been confirmed in human studies to not only reduce the progression of plaque buildup in the arteries but actually reverse it is B-complex. A 2009 study published in the journal Stroke found that high dose B-complex vitamin supplementation significantly reduces the progression of early-stage subclinical atherosclerosis in healthy individuals.[xiv] More remarkably, a 2005 study published in the journal Atherosclerosis found a B-vitamin formula decreased the carotid artery thickness in patients at risk for cerebral ischemia.[xv]Another possible explanation for these positive effects is the role B-vitamins have in reducing the production of homocysteine, an artery and otherwise blood vessel scarring amino acid.[xvi]
 

Additional Heart Unfriendly Things To Avoid

No discussion of preventing cardiac mortality would be complete without discussing things that need to be removed in order to reduce risk, such as:
 
NSAIDs: Drugs like aspirin, ibuprofen, and Tylenol, have well-known association with increased cardiac mortality. Review six studies on the topic here: NSAID Cardiotoxicity.

Statin Drugs: It is the height of irony that the very category of drugs promoted to millions globally as the standard of care for primary and secondary prevention of cardiovascular disease and cardiac mortality are actually cardiotoxic agents, linked to no less than 300 adverse health effects. Statin drugs have devastating health effects. Explore the research here: Statin Drug Health Effects.
 
Wheat: while this connection is rarely discussed, even by those who promote grain-free and wheat free diets, wheat has profound cardiotoxic potential, along with over 200 documented adverse health effects: Wheat Toxicity. And why wouldn’t it, when the very countries that eat the most of it have the highest rate of cardiovascular disease and heart-related deaths? For an in-depth explanation read our article: Wheat’s Cardiotoxicity: As Serious As A Heart Attack.
 
Finally, for additional research on the topic of heart health promoting strategies visit our Health Guide:Heart Health.

References


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Top 10 Brain Foods

by Daily Health Post on March 22, 2013

Boost your brain power and keep your cognitive processes running smoothly into old age with these top ten brain foods.

1. Olive Oil
Drizzling your salad with olive oil or using it to sauté veggies may help preserve your brain’s overall health and function as you age. A 2010 study found that diets rich in monounsaturated fats, found in olive oil, can improve scores on test of overall cognitive function as well as verbal memory.

2. Avocados
Like olive oil, avocados contain monounsaturated fats, which also contribute to proper blood flow to the brain and lower blood pressure. Since high blood pressure is a significant contributor to cognitive decline, eating foods like avocados that lower your risk of hypertension is a great way to ward off age-related brain power shortages.

3. Sardines
Rich in Omega-3s, sardines give your brain the fatty acids it needs to build and maintain cell membranes. Diets containing high amounts of Omega-3s have also been associated with improved memory and focus, as well as a lower long-term risk of dementia.

4. Walnuts
These fiber and protein-rich nuts contain another type of Omega-3 not found in animal sources: alpha-linolenic acid, also known as ALA. Plus, just about every type of nut, including walnuts, is rich in vitamin E, which can improve blood flow and ensure that your brain is getting the oxygen it needs to work efficiently.

5. Spinach
Popeye may have had the right idea. Researchers at Harvard Medical School found that women who consumed more green leafy vegetables over 25 years exhibited fewer signs of age-related cognitive decline than those who avoided veggies like spinach, kale, and Brussels sprouts.


6. Coffee
Women who drink coffee have a far lower risk of developing depression than those who don’t, according to a study in the Journal of the American Medical Association. Although the effects haven’t been studied in men, it’s likely that this benefit translates to them, too.

7. Tea
If you’re not a fan of coffee, freshly brewed tea is an excellent alternative. Lower levels of caffeine may still protect the brain from depression and boost focus and memory without the risk of anxiety and jitteriness, while the antioxidants in tea improve blood flow to the brain.

8. Beans
Your brain runs on glucose, which means that maintaining steady levels of blood sugar help your brain to work better. Beans provide a steady source of energy to your brain, along with protein, fiber, and minerals that keep the rest of your body functioning well.

9. Blueberries
Since they’re frequently touted as an antioxidant-rich superfood, you may be getting somewhat bored of blueberries. But this little fact might reinvigorate your love for this fruit: a study in mice found that a blueberry-enriched diet can not only prevent, but can actually reverse memory loss related to object recognition.

10. Water
When it comes to immediate cognitive decline, dehydration is a serious culprit. In fact, when you don’t drink enough water, your brain actually shrinks. This means that your brain works far less efficiently than when it is hydrated, likely leading to impaired executive functions.
Have any other tips for good brain health? Share them in the comments section!

Sources:
http://www.sciencedirect.com/science/article/pii/S089990071000136X
http://onlinelibrary.wiley.com/doi/10.1002/ana.23593/abstract
http://www.hsph.harvard.edu/nutritionsource/omega-3/
http://archinte.jamanetwork.com/article.aspx?articleid=1105943
http://www.ncbi.nlm.nih.gov/pubmed/20336685
http://www.ncbi.nlm.nih.gov/pubmed/15852398
http://www.webmd.com/diet/features/eat-smart-healthier-brain

source: dailyhealthpost.com


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Chia Seeds – The Miracle Food

Posted By admin On Sunday, September 29, 2013  

Salvia hispanica, commonly known as Chia, is a blooming plant that belongs to the family Lamiaceae ( mint ).

It is believed to have originated in southern Mexico and Central America, where the seed played an important role in the diet of the Mayans and Aztecs .

Chia Seeds Nutrition Facts

Nowadays, the popularity of chia seeds grows due to its high nutritional value. Chia seed is a balanced blend of protein, carbohydrates, fat and fiber.

Chia contains 5 times more calcium than milk, three times more iron than spinach, 3 times more antioxidants than blueberries  and 2 times more potassium than bananas.

In addition to that, chia seed is the richest source of essential fatty acids such as omega -3 and omega – 6.

By adding just two tablespoons of chia seeds into your daily diet you will provide about 7 grams of the recommended daily dose of fiber, 4 grams of proteins, 5 grams of omega -3 fatty acids, 18 % of the recommended daily dose of calcium, 35 % phosphorus, 24 % of magnesium, and 50 % of manganese.


Health Benefits of Chia Seeds

As partof the healthy diet regime, Chia seeds can help encouraging the immune and reproductive system, preventing cardiovascular disease by reducing cholesterol, triglycerides and high blood pressure.

A study done at the hospital St.Mihail in Toronto showed that participants who regularly ate chia seeds have a significant reduction of the blood pressure. Chia seeds can help patients with diabetes to utilize insulin more efficiently.

Eating Chia before meals reduces appetite, gives a feeling of satiety, increases the level of energy, which is the main reason why the seed is so popular for people who try to lose weight.

Incorporating chia seeds into your diet (on a regular basis), helps not only your physical health but your mental health as well. Studies show that chia seeds help patients with bipolar disorder and also in reducing depression and other negative feelings.

Chia seeds doesn’t have taste, but if you combine it with other food products you will get not only delicious, but also a visual delight.

It can be consumed raw or sprinkled on smoothie or juice, cereal, rice, yogurt or vegetables.

Here is one healthy and natural energy Chia drink that you must try!

Chia Fresca

  • 1 cup of water
  • 1 fresh lemon (squeezed) or lemon juice
  • 1 teaspoon of chia seeds
  • healthy sweetener to taste

Mix well the lemonade and the stevia, add chia seeds and stir nicely. Then allow the mixture to rest for 10 minutes. Chia seeds will absorb the water and become jelly-like.
Relax and enjoy ! 


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5 Natural Ways To Reduce Inflammation In Your Body

By Margaret Wertheim   May 3, 2013

Inflammation is associated with some of the worst health problems out there including heart disease, cancer, and autoimmune diseases like multiple sclerosis and rheumatoid arthritis. While acute inflammation is a helpful process for the body when you have an injury such as cutting your finger or spraining your ankle, chronic inflammation is detrimental. Here are some easy ways to adjust your diet to decrease inflammation and improve your overall health:

1. Make sure to get your omega-3 fatty acids.

EPA, one of the omega-3 fatty acids found in fish, fish oil, and algae-based supplements along with DHA, has anti-inflammatory properties. Unfortunately, plant sources of omega-3 fatty acids like flaxseed and walnuts provide alpha-linolenic acid (ALA), which does not have anti-inflammatory properties until it’s converted by your body to EPA and only a very small amount of ALA gets converted. To truly reap the anti-inflammatory benefits of omega-3 fatty acids, it’s best to consume EPA directly by eating fish, taking fish oil, or an algae-based EPA and DHA supplement.

2. Avoid omega-6 fatty acids and trans fats.

Omega-6 fatty acids promote inflammation in the body through the production of inflammatory compounds. Most people eat way too many omega-6 fats, which you will find in corn, soybean, and cottonseed oils. Another type of pro-inflammatory fats are trans fats, found in any products with “partially hydrogenated oil” in the ingredient list. They are usually found in baked goods, shortening, and margarines.


3. Avoid sugar and refined carbohydrates.

Sugar and refined carbohydrates contribute to elevated blood sugar and insulin levels, which may cause and exacerbate inflammation. In addition, sugar and refined carbs also contribute to weight gain and can make it more difficult to lose weight. Excess body fat is another major contributor to inflammation.

4. Eat antioxidant-rich foods.

Free radicals are highly reactive compounds that can damage the cells of your body and create and contribute to chronic inflammation. Antioxidants are able to neutralize these free radicals to reduce inflammation. Antioxidants include vitamins A, C, and E as well as the colorful pigments of fruits and vegetables.

5. Make sure you’re getting plenty of vitamin D.

Vitamin D deficiency has been associated with several inflammatory and autoimmune conditions like Crohn’s disease and multiple sclerosis, though it’s specific role has not yet be elucidated. The two main sources of vitamin D are the sun and food. Many people, especially those who live further away from the equator, don’t get much sun exposure especially during the winter. When you aren’t making enough vitamin D in your skin from sun exposure, make sure to include food food sources of vitamin D like fish and egg yolks and foods that are fortified with vitamin D like almond or coconut milk.


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Omega-3s tied to lower risk of rheumatoid arthritis

By Veronica Hackethal, MD      NEW YORK       Thu Aug 22, 2013 

(Reuters Health) – Women who have diets high in omega-3 fatty acids derived from fish are less likely to develop rheumatoid arthritis than those who skimp on fish, new research suggests.

Researchers surveyed Swedish women about their diets and found over the course of more than seven years, long-term consumption of more than one serving of fatty fish each week was tied to a lower risk of developing the condition.

“This study is the first to attribute the protective effect of fish against rheumatoid arthritis to its content of omega-3 fatty acids,” Daniela Di Giuseppe, a doctoral student at the Karolinska Institute in Stockholm and lead author of the study, told Reuters Health in an email.

Rheumatoid arthritis is an autoimmune disease that causes joint inflammation, deformities and disability. People with the condition also have a higher risk of heart disease, some infections, anxiety, depression and blood cancers like leukemia.

According to the American College of Rheumatology, between 0.5 and 1 percent of the U.S. population has rheumatoid arthritis. Women are two to three times more likely than men to develop the disease, which most commonly starts affecting people in their 60s.

Di Giuseppe and her colleagues followed over 32,000 women born between 1914 and 1948 who were part of the Swedish Mammography Cohort. Information about fish consumption was gathered from diet questionnaires sent to women in 1987 and 1997.

National registries were used to identify new diagnoses of rheumatoid arthritis between 2003 and 2010.

The researchers separated women into five groups based on the amount of fish-based omega-3 fatty acids in their diet, ranging from 0.21 grams or less per day to at least half a gram daily.

Eating 0.21 grams per day of omega-3 fatty acids equates to about one serving per week of salmon and other fatty fish, or four servings per week of lean fish such as cod.

During follow-up, 205 women developed rheumatoid arthritis, the researchers reported in Annals of the Rheumatic Diseases.


Long-term consumption of any fish at least once per week, compared to less than one weekly serving, was tied to a 29 percent lower risk of rheumatoid arthritis. However, that finding could have been due to chance, the researchers found.

Women who reported getting more than 0.21 grams of omega-3 fatty acids derived from fish per day both in 1987 and 1997 had a 52 percent decreased risk of developing the disease, compared to those who ate the least.

The researchers found a threshold effect, suggesting more omega-3s may not always be better. Below 0.35 grams per day, the risk of rheumatoid arthritis increased, but above it, the benefits seemed to taper off.

The results are consistent with other studies that have found threshold effects, and with recommendations from the U.S. Department of Agriculture and the Department of Health and Human Services, which advise eating at least two servings of fish per week.

The researchers concluded that “moderate consumption of fish is sufficient to reduce risk of diseases.”

Genes and lifestyle may both play a role in rheumatoid arthritis. Dr. Simon Helfgott, a rheumatoid arthritis researcher at Harvard Medical School in Boston, said the top three things people can do to prevent the disease are not smoke, avoid gum disease by having good oral hygiene and improve their diet.

“When we say diet there’s really only one influence that seems to affect rheumatoid arthritis and that’s fish consumption,” Helfgott, who was not involved in the new research, told Reuters Health.

Omega-3 fatty acids are used by the body to make molecules that help regulate inflammation, known as eicosanoids. The current thinking is that eicosanoids derived from essential fatty acids in meat promote more inflammation than those from omega-3 fatty acids in fish, researchers said.

“This study lends credence to a strongly considered hypothesis in rheumatology circles, which is that we might be able to intervene in preventing rheumatoid arthritis in some individuals,” Helfgott said.

Source: bit.ly/172ipzX Annals of the Rheumatic Diseases, online August 12, 2013      www.reuters.com


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5 Surprising Health Benefits of Hemp

Brandi, selected from Diets in Review     August 17, 2013
  
Hemp has always had trouble stepping out of the shadow of its dirty cousin marijuana. While it is closely related to whacky tobaccy, hemp has microscopic amounts of THC — the chemical in marijuana that gets you high — and eating hemp foods won’t jeopardize your next drug test. The health benefits of hemp are so vast that people are beginning to abandon the antiquated stereotypes of the versatile plant.

Sharon Palmer, author of The Plant Powered Diet, wasn’t wasting her breath when she said, “I think hemp is the next ‘it’ food — it has been for a while.” The hemp seed is bursting with Omega-6 and Omega-3, essential fatty acids that have heart health and anti inflammatory benefits. Hemp seeds are nutty in flavor and breathe life into salads, desserts, yogurts, cereals, and breads. Hemp seeds can be turned into butter, milk, protein powder, finishing oil, and soap.

Unfortunately, Uncle Sam outlawed hemp farming in 1958, a shame when you consider how amazing a crop it is. The plant thrives without pesticides, purifies the soil around it, and kills weeds. The U.S. is the only country that bans industrial hemp farming, quelling what could be an agricultural and financial boon for our indebted country.

Adding hemp foods to your diet is something you should seriously consider, and below are five health benefits of hemp you might not have known.


Five Hemp Health Benefits You Didn’t Know About

=> The protein and fiber in hemp combine to slow digestion, which prevents spikes in blood sugar and therefore sustains your body’s energy. A diet rich in hemp promotes digestive regularity.

=> When sprinkled on your cereal or fruit at breakfast, hemp protein and fiber also help aid in satiety, which will prevent you from snacking and keep you fuller longer.

=> The Omega-3 fatty acids in hemp reduces the risk of cardiovascular disease, lower blood pressure, and may even ward off Alzheimer’s disease. Hemp seeds are one of the few Omega-3 sources found in plants.

=> The Omega-6 fatty acids in hemp stimulate skin and hair growth, maintain bone health, regulate metabolism, and help the brain function.

=> Hemp seeds contain essential amino acids, which improves muscle control, mental function, and normal body maintenance of cells, muscle, tissues, and organs.

Sharon Palmer contributed to this report.

source: www.care2.com