The Potential Hidden Danger in Your Cereal

By Sue Rose              

We all know iron is something we need to stay healthy and prevent anemia. But did you know that too much dietary iron can hurt your health? When choosing a cereal, most people grab what tastes good. If they are health conscious, fiber rich cereals might be chosen. Or, a cereal low in sugar and calories might be selected. But, savvy health conscious consumers should also be thinking about iron in cereal.

One of the main problems with iron fortification is that the cereal is fortified for the part of the population that needs the most iron. That part of the population is women of childbearing age. So, listen up adult males and older women: you, in particular, need to be mindful of the iron content of your favorite breakfast cereal.

Check the Nutrition Fact Label for iron

When looking at a Nutrition Fact Label, note the percentage of DV iron. Looking at the above label, if a young female of child-bearing age has a 3/4 cup serving of Wheat Chex, she will be consuming 80% of her iron requirements (or about 14 mg of iron). However, if an adult male or older woman eats 3/4 cup of the above cereal, he/she will be consuming almost double the iron recommendation of 8 mg of iron. The fact that so much of our food supply is fortified with iron increases the risk of getting too much.

Problems resulting from too much iron

Constipation. Aside from being unpleasant, this is not healthy for your body. Any toxins or food pathogens present in your food will linger in your gastrointestinal tract. And, this will potentially threaten your overall health. There is also scientific evidence that constipation can be a risk factor for colorectal cancer.

Possible accelerated aging. Researchers recently pointed this out in worms, and will likely try to evaluate if this applies to aging in humans. In the interim, we already know that iron causes oxidative stress. Oxidative stress in humans is thought to be involved in the development of diseases such as cancer and heart disease.

Iron overload concerns. Healthy people make a hormone, hepcidin, which swings into action to prevent too much iron from being absorbed. However, in a now common genetic condition called iron overload (or technically Hemochromatosis), the body is unable to put the brakes on iron absorption and iron begins to build up in the tissues. Early symptoms are varied and include fatigue, abdominal pain, and increased infections. Later symptoms include liver failure and heart failure, bone damage, and diabetes.

For those who have yet to be diagnosed with iron overload, choosing a cereal with generous iron is particularly problematic. Healthy males and older women should read the cereal Nutrition Fact Label to make the best choice for iron intake. Chances are your cereal has too much, so buyer beware.

Sue Rose is an IL licensed dietitian/nutritionist providing counseling to both corporations and individuals. She invites you to visit her blog for intelligent and relevant diet and lifestyle strategies to enhance your life and well-being.

https://mydietmatters.com

https://mydietmatters.com/blog

Article Source: https://EzineArticles.com/expert/Sue_Rose/1261772

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Hidden Poison

By Kevin Koskella           

Did you know that there might be poison in many of your favorite foods found on grocery store shelves everywhere? Breads, crackers, cookies, energy bars, tortillas, frozen pizza are just a few examples of these dangerous foods. The poison in these items is called partially hydrogenated fat, often referred to as trans-fatty acids.

A trans-fatty acid is usually made from a vegetable oil- corn, cottonseed, or soybean, for example- that has been treated by a process called hydrogenation to make it a solid at room temperature. Originally, when margarine first appeared in supermarkets, consumers were led to believe they could lower their risk of heart disease and cancer by replacing butter with this product. What became evident later is that the chemical process that made vegetable oil "look" like a saturated fat by solidifying caused it to act like one as well, making high levels of either fat a health risk.

Some of the harmful effects of trans-fatty acids include:

- Cause you to store fat and burn sugar

- Increase levels of low-density lipoproteins (LDL) or "bad" cholesterol

- Decrease levels of high-density lipoproteins (HDL) or "good" cholesterol

- Increase your perception of pain

Thankfully, trans fats are starting to appear on nutrition information on some food products. This trend will continue to rise as the law goes into affect next year forcing brands to disclose the amount of trans fat per serving.

Still, I'm betting you will see foods advertised as "low in trans fat." Don't fall for it.

Small amounts of trans fats are more harmful than larger amounts of saturated fats. A small increase in saturated fats results in a 17 percent increase in coronary artery disease. A similar increase in trans fats leads to a 93 percent increase!

As a general rule, avoid all foods containing trans-fatty oils. Most of these include foods that have to sit on a shelf, such as baked goods, snack chips, some national brands of peanut butter, candy bars, cookies, etc. Even some supposedly healthy diet products that are marketed as a food to help you lose weight contain this poison!

Don't make the mistake of eating these product just because they're there, or because "everyone else is." Take your health into your hands and make sure you read those labels!

Click here to get your free audio, "3 Pillars to Achieving Your Perfect Weight Using the Mind-Body Connection"

Kevin Koskella is a consultant in rational nutrition and building healthy minds and fit bodies. Most recently, he wrote the book "Healthy Mind, Fit Body" He is also a professional triathlon and Master's swim coach in the San Diego area. For more information, click here.

Article Source: https://EzineArticles.com/expert/Kevin_Koskella/248

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Blueberry Picking Techniques

By Mr Jody Hudson

First of all you have to have a bucket. You will soon want to have a few with you as the berries are so good that you never get enough, especially when you start freezing them, cooking them for jams and sauces or, my favorite, putting them in the blender with various things for a morning liquid breakfast and treat. Anyway, even if your first intention is to just get enough for your breakfast cereal, you will likely get carried away and want more and more and more. We all do!

There are all sorts of bucket carry methods. Some have replaced the bail of the pail with a strap and hooks so they can sling it around their neck, over their shoulder or even around their waist. You can get an adjustable luggage strap, with a heavy shoulder pad and non-slip grip, from the luggage store. It already has the end hooks, which can be attached to the pail, and such a strap can be had about twelve bucks. Just take off the bail and figure a way to attach the hooks to the pail. You can experiment with all sorts of carry arrangements.

Some of the old-timers, like my Pop Pop, used to lace their belt through the pail and just let it hang as they walked around each bush and picked until it was full. He had both hands free to pick that way. Who would ever want to pick with only one hand? That's way too slow! When I was younger I hung the bucket around by neck on a big soft rope. Now I use the luggage strap method and change it around all the time for comfort and utility. I think most people just hold and move the pail or slip one arm through it to the elbow, like you would carry a purse while paying the cashier.

Most folks seem to look for those giant blueberries (or any other berry they are picking) and often leave all the small and ordinary ones. I like the ripest fruit the best, by far. I have been known to go to where the bushes have already been picked a few days earlier and get the ready-to-burst ripe berries. Some scientists say that a fruit is not fully nutritious until the moment it is ready to fall to the ground as a seed carrier. I am that way too. I prefer all my fruit when it is so ripe that I just touch it and it falls into my hands. The complex chemical changes in the plant that turn the fruit into a perfect food for the seed occur just before it falls to earth and that is when I want it for my body's use.

I like the fruit plump, juicy and cool! I eat a LOT as I pick, so for me the very best time of the day to pick is the cool of the early morning, as early as I can arrange it. There is no better way to start the day than picking blueberries in the field and having a belly full of fresh berries for breakfast. I just give the cashier more money to pay for all the berries I eat while picking. My favorite picking fantasy, and one I've luckily enjoyed a few times, is picking at sunrise in a heavy cool dew and staying at it 'till the warming sun has burned off the last of the wetness and I'm full as a tick on a hound dog's ear.

The cool of the evening is another good time to pick, when the sun has had the entire day to nourish the leaves and push that good juice into the berry. I love the feel of the cool air and the warmth of the sun burned soil coming up in my face, when I pick berries in the cool, late, afternoon or early evening! Personally, I am not a middle-of-the-hot-sunny-day picker. Some like it hot. I don't. There is something special about having a couple of full pails of blueberries beside me as I travel home in my vehicle at sunset.

Blueberries are a delight to pick, at Ryan's Blueberry Farm, as they are tended in rows with good walking spaces in-between. The thorns are not a problem like they are on other berries, or some of the wild berries at the edge of fields and woods. At Ryan's I can wear a T-shirt, shorts and even sandals if I want. As I am not a heat of the day picker, I don't need the big straw hat. If you pick middle of the day, to do your berry harvesting, bring a big cool hat and sunscreen.

Some of my favorite times have been when I've picked with children or a friend. I have a bad back so blueberries are nowhere near the trouble that strawberries are! What a relief that is! Still, for berry picking, I like to bring my lightweight folding stool or chair. Nearly weightless folding stools and chairs are available at K-Mart, WallMart or outdoors stores like Sunny's Surplus. In the old days, lots of folks around here used to bring the milking stools with them or even a folding card-table chair to move around the bushes with. They weighed a lot more than my folding stool that I got from a hunting store where they sell them to the dove hunters.

As I am only interested in the ripest of the berries, I only seek those that are deep, dark, and blue all over. They aren't ripe till they are deepest blue. It's that deep blue that has all the miracle ingredients that makes blueberries one of the healthiest foods on earth! Let the immature blueberry-children grow -- leave the unripe ones to ripen is my motto.

Like all fruit that I'm aware of, the ripe berries are ready to fall off the bush and the unripe ones need some pulling and tugging. When the kids are with me, I tell them that if the bush is moving much when they pull the berries, the berries are not ripe. Sure, the unripe berries will get more blue if you set them in the sunlight, even after you pick them. But, I doubt that they are getting all the same nutrients from just the sun that they would be getting on the plant if they stayed there until they were done. The bush ripened ones seem to be a lot sweeter to me.

I look forward to being spoiled again this year, with fresh and nutritious berries from the farm. Those ones in the store just don't make it for me, unless that is all I can get.

Copyright © 2001-2005 www.JodyHudson.com

Source of Article: [http://www.kate-jody.com/essays/blueberrypicking.html]

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Safety Ideas for a Great Meal for You and Your Family

By Blessie Paradero 

Has anyone heard of a diet that promised to prevent unwanted diseases? Would such diet defend cancer? Would it stop a possible stroke or heart attack? Until now, the cure for cancer had illuded our community since this deadly disease claimed its victims. What could you possibly do when you receive dreadful diagnosis unexpectedly one day?

Today, any debilitating illness can be prevented and the risk of cancer may be reduced, enjoying a life spent free of diseases. But, how can you completely take pleasure in such a blissful life? The key can be found in your kitchen --- cook, consume a palatable and nutritious diet every meal.

Listed below are a summary of what can you add in a good meal essentially healthy for your family and friends.

1. Consume an increased amount of fiber rich foods such as whole grains, beans, and vegetables in your diet. As you very well know, fiber functions as a helper to effortlessly fasten the movement of food and to easily promote food digestion in your intestines. Aside from that, with fiber added to your diet it could helped your intestine absorb water which your body needed it. These process can result in an absolutely cleansed body from any toxins that could further impair your health as you aged.

2. High amount of vitamin A and C in your meals should not be neglected. These vitamins can easily be found in dark green and deep yellow vegetables. Most notably rich vitamin C vegetables has long been discovered in kiwi, broccoli, bell peppers and berries. Research showed that a Kiwi fruit could provide 95% of vitamin C needed for your daily intake. The reason why these vitamins reported to be essential in your diet is that it provides antioxidant lowering your risk of chronic diseases. Aside from that, it helped your body boost its immunity improving your white blood cells to function better and to fight infections vigorously.

3. The consumption of green leafy vegetables in every meal had been a constant battle especially for kids. All mothers should be encouraged to learn how to prepare delightful recipes and to educate yourself how beneficial the green leafy vegetables to you. For instance, a green smoothie made from green leafy veggies, green apple and nuts can be a perfect choice to served your toddlers. Furthermore, it should be noted that green veggies contained substances called sterols and stanols. These substances served as aids to your body from absorbing cholesterol. As you aged, cholesterol tend to clog veins and arteries. When an increase buildup of cholesterol found in your blood, myocardial infarction follows. Also known as heart attack.

4. A well planned meal should include any dessert. Cravings for dessert is remedied when you have great selection of fruits prepared throughout the week. Candies, pies, ice cream, chocolates, and cakes should be limited. A cup of fruit is packed with vitamins and minerals necessary to boost your immune system. An important thing to remember when you hoped for a good meal is to own a food processor. Having one can provide you various ideas to make a healthy meal. For example, frozen fruits like berries, bananas and apples mixed together in the food processor providing you a delicious ice cream free of unnatural sweeteners.

A healthy life free of diseases and illnesses can only be achieved when you change your diet and lifestyle today. Would you prefer to appreciate a satisfying life or a troubled life force to endure suffering when you age?

Your life. Your choice.

Article Source: https://EzineArticles.com/expert/Blessie_Paradero/731286

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Can CBD Oil Benefit You?

By Carol Chuang             

Background

CBD (Cannabidiol) oil is derived from hemp. Many people confuse hemp with marijuana, but hemp is a very different plant. Marijuana and hemp may share the same scientific name, Cannabis sativa, but they are not the same.

Marijuana is cultivated primarily for its psychoactive cannabinoid, a chemical compound called tetrahydrocannabinol or THC, for recreational and medicinal use. Marijuana contains both THC and CBD.

Hemp contains only a trace of THC, less than 0.3% compared to marijuana's hefty 5-35%. The main cannabinoid in hemp is CBD, but there are over 100 other cannabinoids in hemp, as well as compounds that produce tastes and scents called terpenes (e.g. citrusy smell of oranges, unique aroma of pine trees, or sweet flower smell of lavender).

For thousands of years, hemp has been cultivated for food, clothing, fiber, and fuel. It is one of the world's oldest domesticated crops. In the early days, hemp was a vital crop in the U.S. During the 1700s, colonial farmers grew hemp mainly for its strong fiber.

However, hemp production came to a screeching halt when the Marijuana Tax Act of 1937 was passed. Mainstream attitudes towards cannabis began to sway greatly towards the negative. Hemp became the "evil weed" because it shares the same species as marijuana even though it does not contain marijuana's abundant THC.

Over the years, many have speculated that the real reason for the anti-cannabis campaign boiled down to the worry that hemp could become a low-cost substitute for paper pulp. American industrialist William Randolph Hearst and the DuPont family had major investments in the timber and newspaper industries. They initiated a smear campaign to destroy the lucrative hemp market for fear that the rise of hemp would undercut their profits. Nevertheless, years later, it became known that hemp does not contain a high enough concentration of cellulose to be an effective paper substitute.

Eighty long years later, hemp finally regained its legal status in the U.S. after the passage of the 2018 Farm Bill. Hemp, defined as cannabis with less than 0.3% THC, is removed from Schedule I controlled substances. Hemp-derived products are legal as long as they come from licensed hemp growers. More and more universities and hospitals have begun to study it. Americans can now use CBD legally. It can be ordered online and shipped to all 50 states.

Marijuana laws are also changing at a rapid pace across America. Even though it is still illegal on the federal level, many states have legalized marijuana. For the remaining states, some have allowed it for medical use and some recreational use.

The Human Endocannabinoid System (ECS)

Cannabinoids made by our own bodies are called endocannabinoids (the prefix "endo" means within). In the 1990s, researchers made an astonishing discovery that the ECS plays a major role in our overall health.

The ECS maintains constant communication with every organ system in the body.

This communication involves messenger molecules called endocannabinoids and cannabinoid receptors on every cell that accepts them. Think of it as a "key and lock" system. The receptors are locks and the endocannabinoids are keys that bind to these receptors and unlock them.

There are two main types of receptors within the ECS - cannabinoid receptor type 1 (CB1) and cannabinoid receptor type 2 (CB2).

Researchers found more than 1,000 receptors in the body. CB1 receptors are located largely on nerve cells in the brain and spinal cord, as well as the eye and retina. CB2 receptors are predominantly found in the immune system and in the organs and tissues, such as brain, spleen, blood cells, gastrointestinal, and urinary tracts.

The body produces two types of endocannabinoids - anandamide and 2-AG. These are transported into the cells through the CB1 and CB2 receptors. As we age, the body becomes less efficient in producing anandamide and 2-AG. The proper functioning of the ECS also depends on the adequacy of omega-3 in the diet.

Many people have experienced the feel good sensation or "high" after strenuous exercise. The lifted mood comes from the release of endorphins. Researchers now know that it is also from an increase in anandamide, which targets mainly the CB1 receptors and, to a lesser extent, the CB2 receptors.

The other endocannabinoid, 2-AG, transmits signals across the brain cells and activates both CB1 and CB2 receptors. 2-AG supports brain health, immune health, as well as insulin sensitivity.

Researchers have now discovered that both endocannabinoids, anandamide and 2-AG, have a considerable impact on a variety of functions including appetite, energy and balance, immunity, memory, metabolism, nervous system, sleep, and stress response.

Evidence For CBD Health Benefits

The Cannabis plant contains over 100 cannabinoids. These compounds closely resemble the human endocannaboids. The main cannabinoid in hemp is CBD, and in marijuana, THC.

Unlike THC, CBD does not bind directly into our cannabinoid receptors. Nevertheless, it does stimulate the activity of both CB1 and CB2 receptors without directly tapping into them. A study by the National Institute of Health found that CBD causes the body to release more endocannabinoids, especially 2-AG. Moreover, CBD inhibits the degradation of anandamide.

Scientists are now beginning to discover many of CBD's health benefits:

Childhood Eilepsy

CBD has been touted for a wide variety of health interests, but the strongest scientific evidence is for its effectiveness in treating two rare drug-resistant childhood epilepsy conditions, namely Lennox-Gastaut syndrome (LGS) and Dravet syndrome (DS). The FDA has recently approved the first ever CBD-derived drug Epidiolex for these conditions. In numerous studies, CBD was able to reduce the number of seizures, and in some cases it was able to stop them altogether.

Pain Relief

CBD may offer an option for treating different types of chronic pain: fibromyalgia, gout, HIV, multiple sclerosis, neuropathic, and rheumatoid arthritis. Studies found that applying CBD oil directly on the problem area helps to lower pain and inflammation. CBD works by impacting cannabinoid receptor activity in the body, reducing inflammation, and interacting with neurotransmitters.

Researchers also found that subjects did not build up a tolerance to the effects of CBD, so there was no need to increase dosage continually. Unlike some pain medications, CBD is not addictive and does not have any intoxicating effects, offering much relief for people who have chronic pain.

An oral spray called Sativex, which is a combination of CBD and THC, has been approved in a number of countries in Europe and Canada (but not in the U.S.) to treat pain and muscle spasms related to multiple sclerosis.

Another controlled study found that Sativex significantly improved pain during movement, pain at rest, and sleep quality in people with rheumatoid arthritis.

Anxiety and Depression

Clinical trials have revealed that both marijuana and CBD may be effective in reducing different forms of anxiety including generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder (PTSD).

Not only did participants in the studies felt better, they also reported reduced cognitive impairment and anxiousness. Scientists suggest that in addition to impacting the endocannabinoid system, CBD may influence receptors involved in the modulation of serotonin, a chemical messenger that plays a role in anxiety regulation.

In addition, some studies showed that CBD eases depression and helps with psychotic disorders like schizophrenia. (Please note that marijuana does not help with either and may actually worsen psychosis.)

Cancer-Related Symptoms

Researchers found that cancer patients treated with CBD and THC, the psychoactive compound from marijuana, experienced significant reduction in pain. In addition, a one-to-one combination of CBD and THC administered via mouth spray reduced side effects associated with cancer treatments like nausea, vomiting, and loss of appetite.

At present, more research needs to be done on whether CBD alone can produce the same beneficial outcomes.

A number of cell culture studies found that cannabinoids can help slow tumor growth, reduce tumor invasion, and induce tumor cell death in various types of cancer, including brain, blood, breast, colon, pancreatic, and prostate.

Scientists believe that CBD probably works by starving cancer cells of energy, making them more sensitive to the body's immune response, and by blocking a newly discovered cannabinoid-related cancer pathway. However, human trials are needed before further conclusions can be drawn.

Other Potential CBD Benefits

• Lowers blood pressure (caution if taking blood pressure medication).
• Lowers LDL (bad) cholesterol and total cholesterol.
• Lowers uric acid levels and reduces gout symptoms.
• Helps with insomnia due to relaxing and anxiety-reducing effects.
• Helps people to quit smoking and is a promising treatment for those with opioid addiction.
• Mitigates neurodegenerative conditions like Alzheimer's, Parkinson's, and ALS (Amyotrophic Lateral Sclerosis). Some research suggests CBD could protect brain cells from damage and oxidative stress. Early results have been broadly positive but more studies are necessary.
• Reduces likelihood of developing type 1 and type 2 diabetes, especially at the early disease stages (no human trials yet).
• Lessens inflammation and symptoms of inflammatory bowel disease (no human trials yet).

CBD Side Effects And Safety

CBD is generally well tolerated and rarely produces side effects. However, some people should take additional precautions, including:

• People with weakened immune system. In cell studies, CBD was associated with decreased activity of T and B immune cells, hence, increasing the likelihood of infections and worsening HIV, tumor growth, metastases, and asthma.
• People taking medications. CBD may decrease the activity of liver enzymes, called cytochrome P450, responsible for metabolizing more than 60% of prescribed drugs. Check with your doctor to rule out any interactions as CBD may increase or decrease the effects of your medications.
• Use caution when combining CBD with herbs or botanicals in dietary supplements. There is limited research on such interactions.
• Use caution when combining CBD with alcohol.

Most people who use CBD do not report any side effects, but some may include a slight decrease in blood pressure, dry mouth, light headedness, drowsiness, gastrointestinal upset, decrease in appetite, and mood changes.

Pregnant, Lactating Women And Children

At present, there is a lack of research regarding the safety of CBD use for pregnant and lactating women as well as children. Please consult with your doctor before use.

Avoid using marijuana while pregnant. Studies show that THC can interrupt the formation of neuronal networks and result in nervous system-related birth defects. Teenagers should not use marijuana either as the THC may have an effect on their developing brains.

Important Considerations When Buying CBD Oil

• Do not buy from vendors selling on Amazon. It is hard to verify the authenticity and quality of the products.
• It is best to buy USA grown hemp from licensed farmers. China is now a big exporter of CBD oil and has over 10% of the global market.
• Only buy CBD products that use the whole hemp plant, not synthetics and not isolates, as the whole plant contains the full spectrum of cannabinoids and terpenes, the active compounds that give plants their taste and smell. Herbalists believe the terpenes in hemp interact synergistically with the cannabinoids to create an "entourage effect" that enhances the healthful effects of each individual component.
• Only buy organically grown hemp utilizing eco-farming practices and without pesticides and herbicides.
• Make sure the hemp is processed using CO2 extraction that is gentle, clean, and does not use harsh solvents, ETO (ethylene oxide) or gamma radiation. This method does not require heat and the entire spectrum of cannabinoids are retained in the blend.
• Only buy CBD products that are all natural and contain no additives, preservatives, emulsifiers, or flavorings.
• When buying CBD oil, the label should indicate how much CBD is in the bottle (in milligrams or mg) and its concentration (e.g. 1 drop = 2.4 mg of CBD).
• Only buy from a company that provides third-party lab-verified test results for each batch of CBD it sells. Since CBD oil is not regulated, there is no guarantee the consumer will get what is being advertised by a company. The Certificate of Analysis (COA) verifies that the product actually contains what it claims as well as the concentration of the CBD. It should include an analysis showing the levels of pesticides, herbicides, mold, fungi, mycotoxins, and heavy metals in the product. If the company cannot produce a COA, do not buy its products.

How To Use CBD Oil

First and foremost, there is no addiction with CBD oil. The U.S. federal government puts THC addiction at about 4%. CBD is zero. So there will not be any problems quitting cold turkey.

Additionally, the reason there have never been any deaths linked to cannabis overdose is because our brainstem, which controls our heart and breathing, have hardly any cannabinoid receptors. (The safety of vaping is a separate issue which is still under investigation.)

CBD oil can be taken sublingually, orally or topically. For sublingual use, hold the drops under the tongue for one minute before swallowing. For oral use, add to drinks or a smoothie. For topical use, apply the oil directly to the problem area.

Dosage

Effective dosage varies from person to person and can be different for every ailment or disorder.

For pain, the majority of CBD users use between 10 and 30 mg of CBD per day. Start with 5 mg of CBD on the first day. If you do not notice any positive effects, increase by 5 mg the following day. Repeat this process for several days until you notice positive results.

For psychological disorders like anxiety or depression, start off with an initial dose of 2 mg per day. Increase by 2 mg every day until you notice positive results.

Consistency is the most important part of taking CBD oil. It is good to split the drops between morning and night, taking it roughly at the same time each day. From there, you can adjust the number of drops up or down as you start noticing the impact it has on your body.

Drug Testing

As mandated by U.S. law, full spectrum CBD oil contains less than 0.3% THC. However, depending on the sensitivity of the drug test and the individual, it is possible that one can test positive for THC using full spectrum CBD oil.

Summary

• CBD is now legal in the U.S. It comes from hemp and does not give you a "high". It contains less than 0.3% of THC, which is the psychoactive compound in marijuana.
• CBD is non-addictive and the body does not build up a tolerance to it.
• Studies showed that CBD is quite safe and there are very few reported adverse effects. However, if you have a weakened immune system or are taking any medications, consult with your doctor before using CBD. Use caution if you drink alcohol or are using herbs or botanicals. Pregnant and lactating women and children should check with their doctors before using CBD.
• There are now two CBD-derived drugs - one for two rare forms of childhood epilepsy and one for multiple sclerosis.
• CBD has natural pain relief and anti-inflammatory properties.
• CBD may help reduce anxiety in people with certain related disorders.
• CBD, in conjunction with THC, are effective in alleviating cancer and cancer treatment-related symptoms.
• Hemp tends to suck up all the harmful chemicals from the soil. Therefore, it is pertinent that the CBD oil comes from plants grown using organic and sustainable farming practices.
• Buy CBD products that are whole-plant extracts (not synthetic or isolates) using CO2 extraction that retains the full spectrum of cannabinoids and terpenes.

Carol Chuang is a Certified Nutrition Specialist. She has a Masters degree in Nutrition and is a Certified Gluten Practitioner. She specializes in Metabolic Typing and Functional Diagnostic Nutrition.

Article Source: https://EzineArticles.com/expert/Carol_Chuang/545843

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Is DASH Eating Right for You?

By Bonnie R Giller                

The DASH Eating Plan was created to help individuals lower or manage their blood pressure without the use of pharmaceuticals. This eating style has also been shown to help lower blood cholesterol levels, decrease inflammation, and improve insulin sensitivity. Over time, these dietary changes can help to lower one's risk of developing stroke or heart disease.

DASH stands for Dietary Approaches to Stop Hypertension. The eating plan emphasizes nutritious foods such as fruits, vegetables, low-fat/non-fat dairy products, nuts, seeds, and legumes, and less lean meats, poultry, and fish. DASH is effective because it provides good amounts of essential nutrients such as potassium, calcium, and magnesium - nutrients that have an impact on blood pressure.

Note there are additional lifestyle changes you can make to lower your blood pressure and improve heart health. Some of the changes include not smoking, moderate alcohol intake, and regular exercise.

A 2017 research article published in the Journal of the American College of Cardiology compared a low-sodium diet versus a high-sodium diet and its effects on baseline blood pressure. The researchers took 412 adults with pre- or Stage 1 hypertension and instructed them to consume either a control diet or the DASH diet. At the end of the study, there were significant decreases in systolic blood pressure for participants following a low-sodium DASH eating plan. In other words, the less sodium a person consumed, the better their blood pressure level.

The foods recommended as part of the DASH eating plan are naturally low in sodium which is why it can be so effective at lowering blood pressure. The research article mentioned above is one of many demonstrating the benefits of this way of eating.

With a little bit of creativity, you can make plenty of satisfyingly delicious meals abundant with fiber, vitamins, minerals, protein, and heart-healthy fats on the DASH diet. Making small, gradual changes can help build a strong foundation of healthy living.

If you aren't sure where to begin, here are 4 tips for getting started:

1. Try new recipes - The internet is a great place to get inspired and find some yummy new recipes to try. With time and experimentation you'll surely find many recipes you love.

2. Eat your fruits and veggies - The plant kingdom of foods is brimming with color, flavor, and enjoyment. You can find creative ways to use fruits and veggies in your meals. Try making smoothies, soups, stew, veggie burgers, and more!

3. Meal planning and meal prep - It helps to sit down at the start of the week and figure out what you would like to eat. Making this practice a habit can help to keep you organized and save time (which is useful if you have a hectic life!). Preparing meals ahead of time by a few days or even the night before is another way to help support you in this new journey.

4. Get moving - Exercise is important for your body to be healthy and can help to lower blood pressure. Find a physical activity you enjoy so you'll feel more motivated to stick with it. Exercising moderately for just 30 minutes each day can be beneficial.

Now that the knowledge is in your hands, you have the power to make a change in your life for optimal health. Move at a pace that works for you, practice self-love, and enjoy the experience. Keep an open mind as you try new foods and recipes; you never know what you'll discover!

Reference: Juraschek, S.P., Miller III, E.R., Weaver, C.M., Appel, L.J. (2017). Effects of sodium reduction and the DASH diet in relation to baseline blood pressure. Journal of the America College of Cardiology. Vol: 70, Issue: 23, pages 2841 - 2848. doi: https://doi.org/10.1016/j.jacc.2017.10.011.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook/

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The 7 Best & The 7 Worst Food For A Long Life

By Chris Guerriero                      

The above foods contain high antioxidant capacity. These foods were chosen because of discovery of the most powerful phytochemicals and anthocyanins, which illustrate strong inhibition of chemocarcinogens.

Other foods with high antioxidant and high anti-cancer potential include walnuts, sunflower seeds, pomegranates, beets, cabbage, peppers, and parsley. Make your diet magically protective by including these highly beneficial foods. Produce is the most important health care your money can buy.

The Top 7 Death Foods Are:

1. Cooked Oil

2. High Fat Cheese

3. Fried Foods such as Potato Chips and French Fries

4. Doughnuts

5. Salt

6. Sausage, hot dogs

7. Pickled, smoked or barbequed meat

Bonus Item: Alcohol - not really a food, but it's so devastating it had to be added to my list.

These are effective foods for those attempting to die younger. How many of those people do you know?

Foods high in saturated fat and trans fat are consistently associated with high cancer rates. High Fat Cheese typically contain over 10 times as much saturated fat as fish and white meat chicken and turkey.

Salt has been consistently linked to stomach cancer and stroke even in populations that eat diets low in saturated fat.

Add the carcinogenic potential from heated and overcooked oils (usually trans containing) delivered in doughnuts and fries with the powerful cancer inducing properties of carbohydrates cooked at high heat (acrylamide formation) and you have a great cancer potion.

Needless to say, I advise people to avoid the foods on my "worst list" entirely. The best foods to eat are fresh fruits and vegetables. By making these foods the major portion of your diet, you can protect yourself magically against cancer and other serious diseases and extend your youthful vigor into later years.

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com

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Your body's "pH"

By James Spicer               

So what's all the shake up about anyway?.
To put it to you straight your body's ''pH'' is everything "Life Itself".
If you ask most people about ''pH'' what do you think they associate it to?

With women chances are there subconscious has been programed with hair care and the importance of ''pH'' for a fuller & stronger head of hair. Men's associations are different, most men understand less about hair care, but more about ''pH'' levels of water. A prime example would be a 'swimming' pool man. His job is to check the ''pH'' levels of the water, so it's safe for others to swim.

An accurate association we all should adopt is the fish story! You may ask what's the fish story all about? Well, Lets say you have a fish tank full of fish. One day you come home to find all your once healthy fish have died. What do you do? Get rid of the fish tank and buy a cat? Buy more fish and hope they live longer than the last ones.

Whats the answer?

Change the water and clean up the fishes environment. You maybe asking how does this story relate to me? Well, think of the fish as your body and their water is your blood that your cells and organs bathe in. Now imagine you subject your body's internal fluids every day to toxins and acids from smoking, drugs, excessive intake of foods & the wrong kinds of foods. (Acid producing foods like Dairy, soda's, coffee, sugar and animal proteins). The over consumption of acid forming foods, and any number of transgressions which will compromise the delicate balance of our internal alkaline fluids.

A chronically over acidic ''pH'' corrodes body tissue, slowly eating into 60,000 miles of veins and arteries like acid eating through marble. If left unchecked, it will interrupt all cellular activities and functions, from the beating of your heart to the neural firing of your brain. Overacidifcation interferes with life itself, leading to all sickness and disease.

How do we prevent this from happening?

We must first understand the two most important numbers of the body. The first one is the delicate temperature of the body, 98.6 percent, Lets say that are body temperature heats up only 4-6 degrees, what happens? We get very sick and if not lowered there is a good chance we could die (burn up from the inside out.)

The other number we must focus on is are ''pH'' level. To be healthy it must be maintained at 7.356 on a 'pH' scale of 0-14."0" being total acid (Death) and 14 being total alkaline also fatal.

pH definition

pH is the measurement of hydrogen ions. Increased hydrogen ions (less bonding) result in a drop of the pH (more acidic water), while a decrease results in a pH rise.

pH = power of hydrogen.

pH is measured on a scale from 0-14. The neutral value is 7, while values below are more acidic (towards a car battery) and values above 7 more basic (towards dish soap).

pH has a logarithmic function (mathematical - meaning ten-fold). In other words, a change in pH from 7 to 6 means 10 times more acidic water. A further drop to a pH of 5 equals 100 times more acidic water

So for our bodies and organs to work at their optimum efficiency we must be at 7.365 ''pH'' level. At this point you may be thinking this is to technical! To be honest it's very easy. First you need to ask yourself a few questions. Am I unhappy with how I look? How I feel or am I aging to fast? If the answer to anyone or all of these questions is yes, you now have the motivation to change.

The key to making this kind of program work for you is to decide that how you are feeling or how you are looking is no longer exceptable and you will do what ever it takes to create your new outcome.

You may be saying this type of program makes sense (Internal health.) I am also motivated to make it happen, but how do I know when my ''pH'' is at a healthy level? The first way to know is to go out and buy ''pH'' strips at your local drug store or health food store. Make sure you use them on an empty stomach in the morning to get an accurate reading. The other way is to follow an alkaline diet. What kinds of foods can I eat?
Now remember, don't think you have to change everything over night. The plan I used was the gradual pHase, where I added green foods & green supplements slowly. Asparagus, spinach, celery, cauliflower, soy sprouts, carrots, High protein lentils, tofu & almonds to list a few. Before I new it I was craving them all the time.

After three months on green & alkaline foods and an outstanding green drink product called Supergreens by Innerlight I felt like a new man in his 20's, not bad for a man 40 plus.
My other great surprise was that I developed better tone & muscle than I had on a typical bodybuilding diet that I had been on previously.
In life we are so busy making a living that we lose what the real purpose of life is. Part of your purpose is to create the body & energy that can take you to the mountain top of success. As long as you focus on being better than you are at this moment, no matter how good it is, all of life's rewards will be yours for the taking.

Warmest Regards,
James Spicer
James Spicer, Fitness trainer
e-mail: NLPT4U@aol.com
http://www.walkablock.com/james
Neuro- Fit - All Rights Reserved 2002

Please visit James at http://www.walkablock.com/james to learn what makes James tick!!

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The Tibetan and Chinese Health Secret: If You Read One Health Report a Year, This Should Be It!

By Paul Brelin 

It seems as if the health of America is failing. One million Americans will die of circulatory disease this year. Six hundred thousand lives will be cut short by cancer as well. How did we get in such a mess? I'm not sure. But there is a way out that is starting to generate a real buzz! Since CNN and the gang won't talk about it I decided to write is article.

Dear readers, I want to introduce you to the most nutrient dense food on the earth; wolfberries, or more specifically Lycium Barbarum.

The western scientific community have verified what Chinese and Tibetan health practitioners have known for thousands of years. Wolfberries are the healthiest known food on our planet.

In this report I will be talking specifically about wolfberries. In my research on the subject I found that not all wolfberries are created equal. The three most potent berries in the wolfberry family are Tibetan Goji berries, Chinese Xinjiang wolfberries and Chinese Ningxia wolfberries which all belong to the Lycium genus.

Wolfberries, a national treasure in China, have been used in traditional Chinese folk medicine for over 5,000 years. Ancient Chinese medical texts celebrated wolfberries for their wide range of health benefits including strengthening the 'chi" or life force of the body. The people who consumed this fruit apparently lived free of common diseases like arthritis, cancer and diabetes. Moreover, their life expectancy has reached over 100 years!

In 1988, the Beijing Nutrition Research Institute conducted detailed chemical analysis and nutritional composition studies of the dried wolfberry fruit. Hold on to your socks, this is what they discovered. In addition to being packed with vitamins B1 and B6 (which is needed by the body to convert food into energy), and vitamin E (which has never been found in fruit before), wolfberries contain more protein then whole wheat, 18 amino acids (8 of them essential for life), 21 trace minerals (including significant amounts of zinc, iron, copper, calcium, selenium, phosphorus and germanium; a very rare anti-cancer agent almost never found in food), more beta carotene than carrots, 500 times more vitamin C by weight than oranges, essential fatty acids (required for the production of hormones and smooth functioning of the brain and nervous system) and is the richest source of carotenoids (natural fat-soluble pigments that play a critical role in vitamin A activity in humans) of any food on the planet. That's not all.

Here is a short list of other health promoting compounds found in Lycium Barbarum:

Beta Sitosterol: An anti-inflammatory agent found to lower cholesterol, and used to treat sexual impotence and prostrate enlargement.

Zeaxanthin and Lutine: Valued for their role in protecting the eyes.

Betaine: Used by the liver to produce Choline which assists detoxification reactions in the liver. Betaine is known to protect DNA, enhance memory, promote muscle growth and protects us from fatty liver disease.

Cyperone: A sesquiterpene used in treatment of cervical cancer. It is also known to benefit heart and blood pressure problems as well as menstruation problems.

Solavetivone: A powerful anti-fungal and anti-bacterial agent.

Physalin: A natural compound that boosts the immune system. Found to be effective in treating leukaemia, hepatitis B and cancer.

A laboratory procedure was recently developed to measure the amount of antioxidants the foods we eat contain. The procedure known as ORAC (Oxygen Radical Absorbance Capacity) was developed by Dr. Guohua Cao at USDA Human Nutrition Research Center on Aging at Tufts University, USA. ORAC is one of the most sensitive and reliable methods for measuring the ability of antioxidants to absorb free radicals. It is the only test to combine both time and degree of inhibition of free radicals.

According to Tufts University, the average person needs approximately 3,000 to 5,000 ORAC units per day to have a significant impact on plasma and tissue antioxidant capacity. Three servings of fruits and vegetables per day provide approximately 1200 ORAC units. This means the average person is short by up to 3800 ORAC units each day, depending on the fruits and vegetables they are choosing and their body's requirements. To make up the difference, experts recommend supplementing our diet with high ORAC foods to become and stay healthy and slow down the aging process caused by free radical damage.

Lycium Barbarum was rated the food with the highest antioxidant ability coming in at an amazing 3,472 ORAC units per fluid oz. Some of the other notable mentions are vitamin E oil at 3,309, pomegranates at 3,037, blueberries 2,400, raspberries 1,220.

Wolfberries have been found to have extremely high levels of immune-stimulating polysaccharides. What are polysaccharides? Polysaccharides are very large, long-chain sugar molecules that are nourishment for macrophages (large white blood cells) in the gut wall. The macrophages are then transported to other immune cells, setting off a chain of defensive events in our bodies.

Several years ago German researchers isolated polysaccharides from Echinacea purpurea (often used in medicinal formulations) and mixed them with macrophages in test tubes. They found that the polysaccharides profoundly activated the macrophages, stimulating them to effectively kill tumour cells! Also it was found macrophages increased their production of interleukin, a chemical which spurs the immune system to greater activity, and the polysaccharides also enhanced the activity of B lymphocytes, immune-system cells which fight bacterial infections.

Below are the results of a 2002 study on the effects of a Ningxia wolfberry product on phagocytes. First, why should we care about phagocytes? Phagocytes are a crucial component of the immune system and are found in the spleen. They digest foreign substances that invade the body including bacteria and other disease causing organisms. Having large numbers of phagocytes in the spleen will enable the body to more quickly eliminate foreign substances and thus prevent the development of potential illness. The effects were astounding. Spleenic phagocyte cell counts (immune cells) increased by 81% and the ORAC (antioxidant capacity) the subjects' whole blood increased as well. Essentially, you could say the subjects' blood became younger.

The conclusion I have come to after doing this research is: I believe this little fruit can change the health of the world.

Thank you for spending the time to read my article. My hope is that you have learned something useful and will put that knowledge to use for your own sake and the ones you love.

Sincerely,
Paul Brelin

You can reach him at at www.wolfberryscience.com [http://www.wolfberryscience.com/].

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How to Buy Chocolate Then Forget to Eat It

By Kathryn Martyn, M.NLP              

Some Say I'm Strange. I Prefer to Think of Myself as Resourceful
If you'd like to learn how to obtain quality chocolate, put it in a drawer and forget it's there, learn to use EFT and NLP techniques to conquer your emotional eating. That's what I've done, and it's such a freeing thing to be able to feel right with the world, be happy with myself, my shape, and not feel controlled by something like food. I eat what I want, but I do make an effort to make good choices (usually). For example, last night I baked a cake I made on Easter and totally loved (Better than Sex cake). This thing is nothing more than yellow cake, vanilla pudding and tons of whipped cream - not exactly diet fare, but when I can't get a certain food out of my head, I usually either make it or go and get it, and then totally enjoy it. That's what I mean when I said I eat what I want. So today, I have an entire cake in my refrigerator.
Did I have a piece of cake for breakfast? No. My husband bought me some fresh local raspberries at the Farmer's Market yesterday, and I wanted them so I had some on my cereal this morning. The cake sits and waits. When I was in the kitchen I noted the remnants of last night's grocery shopping. I saw a huge, individually wrapped cinnamon roll on the counter. I just "knew" I was going to want to eat something sweet last night since baking the cake was bound to make me crazy so I'd in anticipation of future hunger I bought the following:

1. One Giant cinnamon roll from Sarah's Bakery. (Oops, I weighed this bad boy and it's 15.5 Oz! Almost a pound of dough and sugar - oh my).
2. Small container of Scharffen Berger chocolates. This little clear box comes with 12 squares equalling 2.1 Oz. Individually wrapped. I put them in the drawer.
3. A dozen of my favorite shortbread cookies which I put in a drawer in the kitchen. My husband will eat them if he sees them, so unless he says something about "wanting something sweet" I wait to let him know they are there.

While watching a movie last night (Friday night ritual) I did start to get sort of hungry so I thought about what to do about it. I recalled how I'm feeling much better lately, getting back to a regular routine of exercise, and I just didn't feel like eating a lot of cookies. Yes, they were there, but I just wasn't in the mood to eat them. I had a pang of hunger, but I wasn't really hungry, it was nearly midnight for crying out loud!
So, I ate one of those chocolate squares - remember, they're pretty small right? Well I ate it in four bites, letting the chocolate melt in my mouth. I take my time with chocolates and they satisfy me so much more than just popping it in my mouth, chewing twice and swallowing. I'm not in a hurry to get it over with.
Discovering Lost Candy
This morning I checked my body fat and it just happens I keep my Omron Body Fat Analyzer in the closet on top of a leftover chocolates box from last Christmas. I decided to look inside the box since I thought there was one of those chocolates still leftover and I was surprised to find two of those Christmas chocolates in there (Joseph Schmidt truffles - some of my favorites) and about eight squares of that very same chocolate I bought yesterday (Scharffen Berger). I forgot they were there.
So, you see, I handle my cravings by buying the foods I want, then putting them away and maybe eating them, maybe not. For me it's the need to know I can have what I want - and keeping something nearby in case of emergencies. I also know if I leave things out where I'll see them, I'm much more likely to decide to have some, so I put them away. For you it may be different. Some of you won't want anything tempting in the house. That's okay too. We're all different. The only way you'll discover how you are is to tackle those emotional issues - the reasons you think you can't stop eating after a handful or two; the reasons you feel like it's out of your control, or not your decision how much you eat, when you eat or what you eat.
Wouldn't it be wonderful to be able to buy your favorite food and leave it in a drawer long enough to forget it's even there? That's what it's like to not have an eating problem, and that comes from giving yourself permission to enjoy food. You are worthy, you do deserve to be happy.
My methods can help - I know because they've worked for me, and I truly have had a sweet tooth since I was a kid. I used to eat bag after bag of candy - I once had 11 cavities in one dentist visit!

Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get the Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

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Why Do I Love My Sugar Recovery?

By Joan Kent                

Let me count the ways. Reasons, actually. This post covers 4.

1. Food Tastes Better

Taste buds seem to come alive when they're not "deadened" by overly sweet foods.

When I stopped eating sugar, I also stopped expecting to have sweet foods at each meal - for dessert or for the entire meal. Only then could I appreciate the more subtle and nuanced flavors of Real Foods.

Sweetness I was never able to perceive, let alone appreciate, became obvious.

When I was eating sugar all the time, no one could have convinced me that sweet potatoes are sweet.

Compared to what? Not compared to chocolate or ice cream! So how could they be sweet??

Getting away from sugar opened new worlds for me in terms of enjoying food.

2. Temptations Are Not Tempting

It's easy to avoid desserts and other sugary treats when I'm able to think, "That's not food."

They're not food, of course. They're nothing but trouble for the likes of me. And I know many people like me are out there.

Once upon a time, in the bad old days, just looking at sugary foods put me into a state of true conflict: I wanted the sugar, but knew I shouldn't have it. I remember the struggle. I can recall going back and forth, over and over, for many minutes on end.

Sometimes I even had to destroy the food itself - say, by pouring dish detergent into it - to end the temptation.

Since my recovery, there's no conflict at all. It's not food. The feeling is true freedom.

3. Sugar Cravings Stop Altogether

Yes, really.

I had many cravings when I first quit sugar. As I stayed off the stuff, they decreased in number. And the cravings that showed up were less powerful and less tenacious.

But now they simply don't happen.

Oddly, I read articles on - and hear "experts" talk about - sugar cravings. They say, "Sugar cravings never really go away." Yikes.

Well, I don't know what those folks are doing, because sugar cravings do stop. Completely. So I'd suggest that you avoid the sugar-quitting advice of anyone who says they don't go away.

Getting rid of sugar cravings, potentially permanently, is an exhilarating feeling of... focus. Being off sugar long-term has given me the ability to do what I need to do without being distracted by cravings.

4. My Moods Are Better

Getting away from sugar has evened out my moods. No more mood swings. They would bring me up one minute, down the next - over and over, throughout the day and the week.

To say mood swings affected my behavior is an understatement. When I was in a slump, I would feel irritable and not in control of my temperament.

The swings were from wildly fluctuating glucose. My diet was terrible when I was on sugar.

More significant still was what happened regarding depression.

Depression used to be with me all day long. I was never rid of it; it just felt part of who I was.

After quitting sugar, I don't feel depressed. That's not to say I haven't had reasons to be sad in the 28 years or so since I quit sugar. But that underlying feeling of depression or hopelessness is just not there.

Believe me, I don't miss it.

And the change has to do with food and brain chemistry.

I've also helped clients eliminate anxiety by changing their food and eliminating sugar.

Do cravings drive you off your food plan and keep you from reaching the health and energy you'd love? Would you like to stop your mood swings? Maybe you want a sense of freedom? Let's face it, sugar is everywhere, so freedom from it is worth a lot. Just visit http://www.LastResortNutrition.com and grab your free Empowered Eating Consult. Discover how easy it is to make a few small shifts and escape its grip. You got this!

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.

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Greek Yogurt: Your Blank Canvas for Healthier, Easier, More Delicious Meals

By Emily N Morris

Looking for something that's versatile, easy to use, and can improve your health while saving you money? Sound impossible? It's not when you have Greek Yogurt and recipes on your side! Forget about spending lots of money on those less-healthy pre-prepared yogurt cups when you can use a container of plain Greek yogurt and your own recipes. This fermented dairy product has beneficial probiotic bacteria, is lower in sugar, and provides protein for energy... but it does have a 'tart' flavor that's not for everyone. That's where recipes come in, because this creamy white food is your blank canvas for flavor and nutrition.

What is Greek Yogurt?
It's the generic term for yogurt prepared by straining out most of the whey which makes it thicker and preserves the 'sour' or 'tart' taste. It is naturally lower in sugar than regular yogurt, and is made with beneficial live culture probiotic bacteria.

What type of Greek Yogurt should you look for?
Save money by selecting larger containers (not single-serve) of plain, unsweetened yogurt. You can scoop out however much you need for your recipe or serving. Any brand will work, but look for 'live cultures' for maximum benefit. Avoid "Greek-Style" because that can indicate added artificial thickeners, and avoid 'no fat' because the healthy fats in the regular yogurt help you absorb nutrients. This sets up your ideal clean slate for recipes.

You need recipes.
Greek yogurt lives up to its reputation for being 'sour' or 'tart'. Plain Greek isn't for everyone, (maybe you've tried it before) and kids especially aren't going to choose it. With easy recipes, you'll be surprised at how versatile it is. You can blend it in and make it undetectable, or have it as the star of the show from sweet to savory to frozen and more. Most containers don't give much further hints than mixing in some 'favorite fruit', but that's what articles are for: good ideas to get you started.
How about when the recipes are so easy, you can get an entire one in just a single sentence? If you're meal prepping you can try this one on for size. Leave the peel on, and dice 1 sweet apple then, add it to ¼ cup water, 1 tablespoon honey, 1 tablespoon raisins (golden or regular), 1 teaspoon chia seeds, 1/3 teaspoon cinnamon, 1 pinch of nutmeg & simmer on the stove for 8 minutes.
That's it, that was the entire recipe & its instructions. Your yogurt topping is ready in 10 minutes and is much better for you because it is packed with fiber (apple peel & chia seeds) free from preservatives, no high fructose corn syrup or refined sugar, and you can change the taste simply by changing the type of apple. Since it's make-ahead, this makes 2 servings you can keep in the fridge so breakfast (or snack) is at your fingertips when you put it on your Greek yogurt. (Add nuts for crunch!)

Yogurt for health
Of course, there's the usual calcium for bone health, and protein for energy, but everybody knows about those. But how about boosting metabolism? "MedicalNewsToday" cites a study that suggests a higher protein diet may increase the amount of calories you might burn in a day. Probiotics are also on the list, they're the beneficial bacteria that help you digest foods, stamp out invaders (like bad bacteria and viruses), and some of them even encourage your gut to produce serotonin, the chemical with the ability to reduce anxiety. Forget about side-effects, it's time for side-benefits.

What doesn't it have?
Fiber. Greek Yogurt is a fiber free food, and many people don't get enough fiber in their diet... so what can you do? Have a consistent mix-in. Whenever you reach for the Greek, reach for the chia seeds. Unlike this yogurt they have zero flavor. Nobody can dislike them, and they're packed with two kinds of fiber, plus their own protein, calcium and omega-3 oils. The seeds are also really tiny, they're not going to get in the way of your soup, sauce, popsicle, smoothie, overnight oats, or spread. Cooked, raw or frozen, when you team up this yogurt and chia seeds, you'll really be on track for healthy eating. Yet another benefit is knowing what probiotic bacteria eat to thrive and continue helping you... that's right, it's fiber! You can't digest insoluble & soluble fiber, but these little helpers can. When you consume both at once, it's a one-two-shot of nutritional power.

Because it isn't flavor free like chia seeds, you do have to work with Greek Yogurt before you eat it. Fortunately it's easy enough to play around with as you discover what you like best. It can go in pasta sauce for a touch of added creaminess (and the same thing in soups), you can use it in salad dressings (with the added benefit of healthy fats you'll absorb more nutrients from the leafy greens-forget no-fat dressings!), and simply scooping a tablespoon or two into a smoothie is so easy.

However, it isn't usually enough to simply 'throw some fruit in' and try to eat it. It isn't regular yogurt, and you're not going to convince any kids that way either. But that doesn't mean you've got to become a cook to be able to go beyond scooping and smoothies. If you've got a blender (of any type) you're well on your way because you can add it to almost any home made popsicle recipe to make them creamy. (Like a banana, this yogurt doesn't freeze solid very well, which yields the creamy texture) Overnight oats are also a smooth-textured creamy treat that's ready for any busy morning.

This seems too simple to taste as amazing as it does but give this a 'whirl' in the blender jar: ¼ cup oats, ¼ cup almond milk, 1 teaspoon chia seeds, ½ cup Greek Yogurt, 1 frozen or fresh banana, 1 teaspoon vanilla, optional ½ teaspoon cinnamon and let sit over night, blend in the morning and enjoy. Of course, the mixture can also be frozen in pop-molds to be enjoyed later as well. If you're interested in those pastel-colored smoothie bowls that are so popular on Instagram, Greek yogurt is a great way to achieve the hue you're after, as well as the consistency to hold up the fancy toppings.

Recipe keys:
Where Greek Yogurt is thoroughly mixed in, is usually the best place for it. If you're adding fruit, it's better as a prepared somewhat-liquid topping, or all blended together like the recipe examples. This prevents too much of the tart flavor from ending up in a single bite. The best way to combat tart or 'sour' flavors is with natural sugars in fruits like bananas, raisins, pineapple & berries. In fact, you can have a tasty breakfast or snack if you mix ¼ cup Greek yogurt, ¼ cup pineapple slices (Fresh or frozen), about 4 fresh or frozen strawberries & a splash of plant milk in the blender. Going DIY with fresh or frozen fruit at home saves you from the really unhealthy levels of sweeteners companies add to their 'fruit yogurt cups'. These days, what's left out of the recipe can be as important as what you put in... when it comes to better health. With the guidelines & tips in place from this article, let the internet be your gold mine for ideas that suit your taste preferences. When you know ahead of time what's likely to work/taste good, you can pick & collect winners to try in the kitchen at any time.

Ready to take Greek Yogurt & chia fiber to the next level? Want even more recipes that are all in one place so you don't have to go searching? Power up your probiotics from the yogurt with the 2 kinds of fiber in chia seeds. Choose the easiest way to nutrition first, with the benefits of chia seeds. MySeeds is the only chia that gives you 2 free recipe books so you'll always know just what to do with your mixed black & white top quality seeds.

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