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The Cherry Diet

Can Dark Cherries Reduce Belly Fat?

Have you ever heard of the cherry diet? It’s becoming more popular lately because it’s incredibly easy to follow. There is only one rule to this diet – to eat cherries every day and/or to drink fresh cherry juice. Although they are more popular for their taste, researchers are now seeing that cherries are actually extremely healthy as well. The bioactive components and nutrients found in this fruit are linked to the prevention of diabetes, cardiovascular disease, inflammatory diseases, cancer, and Alzheimer’s disease.

However, not only will they protect you from various health conditions, but cherries will also make it easier for you to accomplish your weight loss goals. There are a few reasons why cherries help promote weight loss.

First of all, they don’t contain a lot of calories (the average cherry contains 5 calories). Although a lot of other fruits contain fewer calories, it’s worth noting that cherries aren’t considered to be high-calorie foods. You can easily satisfy your hunger with a dozen cherries, which roughly amounts to 60 calories.

Cherries do a good job of satisfying your hunger because they are rich in fiber. Most weight-loss diets suggest that you should consume more fiber, since this nutrient isn’t easily digested by your body. In other words, you will have to drink a lot of water in order to move it through your digestive system. This will help you with your weight loss goals because the water will contribute to the feeling of fullness.

It’s also worth mentioning that many people often confuse thirst with hunger, so staying hydrated can prevent you from overeating. The great thing about fiber is that consuming it will help you feel full for an extended time period. This means that it will actually help prevent you from overeating foods that are potentially high in calories.

Additionally, the soluble type of fiber that absorbs water helps you by slowing the absorption of sugars, thus making your body store less fat.

Dark cherries also contain compounds known as anthocyanins, which will help you reduce belly fat. Back in 2008, the Journal of Agricultural and Food Chemistry published a study which showed just how powerful these compounds are when it comes to reduced belly fat (http://www.nutraingredients.com/Research/Anthocyanins-show-potent-anti-obesity-potential-study).

Anthocyanins are flavonoid pigments that are found in a lot of different fruits and vegetables. Although there is still a lot of research to be done on the way anthocyanins are absorbed and distributed in the tissues of our bodies, researchers generally agree that these compounds can be a powerful tool for weight loss.

Although cherries definitely can help you reduce belly fat, simply adding them to your existing diet won’t do the trick. There are no magical foods that you will help you shed those extra pounds simply by consuming them.

Cherries will help you reach your weight loss goals, but you will also need to make sure that your diet is filled with other fresh produce. You should avoid eating junk food and you should exercise regularly if you want to shed those extra pounds.

With that being said, you should definitely consider incorporating cherries into your diet and consume them whenever you feel the urge to snack on something healthy. By keeping your fridge stocked with washed cherries, you will always have a snack ready to munch on.

However, just because you decided to include more cherries into your diet doesn’t mean that you should forget about other fruits. Consuming a variety of fruit is important in order to maintain proper health. If you eat the rainbow you can get a good variety of nutrients.

And if you have cravings you just can’t handle on your own, schedule a session and we’ll take care of whatever is beneath those cravings and is keeping you stuck at your current weight.

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Adrenal Fatigue

,5 Symptoms of Adrenal Fatigue

With the complex lives we lead today, more and more people are suffering from stress-related conditions. The negative impact of stress can affect many areas of the body. One area in particular that can be adversely affected is the adrenal glands.

The adrenal glands are located near the kidneys and produce the hormones that are needed for the body to function properly. Stress adversely affects these glands because when the body is under severe stress the glands start producing more hormones to help the body cope. This is the classic ‘fight or flight’ response. The main stress hormone produced is cortisol, which regulates metabolism.

Of course, in some circumstances a stress response is needed. But when stress is experienced over a long period of time, these glands weaken. The result is adrenal fatigue. So what are the symptoms of adrenal fatigue?

5 Symptoms of Adrenal Fatigue

1     Excessive, unexplained tiredness. Adrenal fatigue makes a person very tired. This is because under stress the hormone levels are elevated, making it harder to sleep. Over time, the body’s cortisol levels are affected and this leads to the body being in an almost permanent state of alertness. All of this can affect a person’s ability to fall asleep or stay asleep for the recommended 8 hours per night.

2     Cravings for salty or sugary foods. One way that adrenal fatigue affects the body is to lower the blood sugar level. When this happens, cravings for energy foods increase.   Foods high in sugar are comfort foods, and stress can cause a person to increase the intake of sugar-high foods.

Adrenal fatigue can also result in cravings for salty foods. This is because the adrenal glands affect how the kidneys regulate mineral fluctuations. When we suffer from fatigue, the body releases more minerals in the urine, which can increase the desire for salty snacks.

3     Heightened energy in the evenings. An adrenal fatigue sufferer could find that she is tired all day but gets a burst of energy later in the evening. Usually cortisol reaches a peak in late morning and then reduces during the day.

4     Difficulty in handling stress. The normal body’s response to stress is to release specific hormones so that stress can be handled effectively. The three specific hormones are cortisol, adrenaline, norepinephrine. Knowing how these affect the body helps us understand the relationship to stress.

Cortisol. Gives the body extra energy to cope with the stress, it increases memory function and lowers sensitivity to pain. However, the body needs a rest period after cortisol has been released in a stress-related situation. If a person is suffering, from adrenal fatigue rarely gets to have the ‘rest period’, over time less and less cortisol is produced.

Adrenaline. Probably the most well-known stress response hormone. This gives us the initial burst of energy needed to respond to stress. Once again, adrenal fatigue will affect the amount of this hormone and therefore the response to stress is reduced.

Norepinephrine. This hormone helps the brain to focus on the stress. Without this active hormone, the response to stress could be described as lethargic.

5     More infections. Cortisol helps to regulate the immune system in the body and cortisol works as an anti-inflammatory. Too much cortisol over an extended period of time hinders the response of the immune system and this can result in an increased number of infections throughout the year. On the other hand, if the adrenal glands are so weakened that they produce too little cortisol, then the body’s response is to over-react to infections – resulting in certain autoimmune disorders.

Final Thoughts

If you are living in a perpetual state of stress, get on my calendar so we can explore ways to bring down your stress levels. We may find some simple steps you can take without major disruptions to your life that will allow you to bring your body back in balance and allow it to come back to its normal state of being.

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Macronutrient Diets

Macronutrient Based Diets: What The Science Shows

With the abundance of macronutrient-based diets over the past several decades – from low carbohydrate diets to low fat diets – fats, proteins, and carbohydrates have become principal when talking about optimal diets.

Scientists have begun comparing these types of diets to determine which is the most effective.

A study that was published in the Journal JAMA in 2007, reported results of a comparison of four weight loss programs, ranging from high carbohydrate diets to low carbohydrate diets. The study took twelve months and included obese and overweight premenopausal woman, who were randomly assigned either a very low carb diet, the Zone diet, the Learn diet, or the Ornish diet.

After one year, the weight loss achieved in the Atkins (low carb) diet group was greater when compared to the other diet groups. The study also looked at secondary outcomes, looking at the metabolic effects, such as blood pressure, glucose levels, body fat, and cholesterol. They determined that those that took part in the Atkins diet had more weight loss when compared to the other diet groups. This study raises questions about the long-term effects of a low carbohydrate, high fat, and high protein diets.

Another research study, published in the New England Journal of Medicine in 2009, disagreed with the above study’s findings. They tested four different types of diets and found that the weight loss was the same regardless of the type of diet the patient was on. The study followed eight hundred individuals over two years and assigned each participant to a high fat/high protein diet, an average protein diet, a low fat/high protein diet, and a low fat/average protein diet. They concluded that every diet resulted in weight loss, even though there were differences in the composition of macronutrients.

The study also found that the more group counseling sessions the individuals attended, the more weight they were able to lose and the less weight they gained back. This supports the idea that not only what the person ate was important, but social factors, psychological factors, and behavioral factors were essential in losing weight as well.

An additional study, published in The New England Journal of Medicine in 2010, looked at the role of glycemic index and protein on weight loss and weight loss maintenance. Scientists first started the participants on a low calorie diet to allow for some weight loss and then examined whether glycemic index and protein had an impact on weight loss maintenance. The participants were made up from almost 800 obese individuals from European countries that had lost at least eight percent of their body weight using a low calorie diet.

Participants were placed on one of five diets for six-and-a-half months with a focus on weight loss or maintenance: high protein-low glycemic index, low protein-high glycemic index or a low protein-low glycemic index. The results showed that the low protein-high glycemic index program resulted in significant weight gain, and that weight gain was less in those people who followed a high protein diet. These results showed that modest increases in protein content and small reductions in the glycemic index lead to better weight loss maintenance.

Bottom Line

The results of these studies suggest that there may be a benefit to a dietary approach that is based on a high macronutrient diet. Research also tells us that a particular diet may cause weight loss in one person but may not be beneficial for someone else, due to differences in lifestyle and genetics.

There isn’t a perfect diet for everyone. The good news is that everyone can choose flavorful and healthy foods to find a diet that works best for them. Energy techniques – such as muscle testing food choices – can help determine the food plan that will provide the best value for your health goals.

If you just can’t seem to eat fresh fruits and vegetables to get your daily requirement, consider concentrated nutrient sources such as Juice Plus.  You can get the nutrients you need even when you’re away from your fridge.

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Mental Health

5 Actions for Solid Mental Health

How much have you thought of your mental health today? Sure, you’ve thought about your physical health, because you are easily reminded of it by looking in the mirror, but chances are mental health doesn’t cross your mind very often.

But if you want to live your life to the fullest, take care of all aspects of yourself. If you’re young and haven’t entered the world of work, peer pressure at school may take its toll on you. Being faced with the task of performing at your peak day after day can create huge challenges and internal stress. These can take a toll on your mental health, which is why it’s important to perform key actions that can help you protect your mental health.

Be sure to perform these actions daily:

Sleep On Schedule

We know work and school can be tough. Sometimes we take the stress to bed with us, making sleep difficult. However, this is one of the worst things you can do, and lack of sleep will only hasten decline of your mental health. If you’ve ever had a poor night’s sleep you already know the negative effect is has on your mood and performance. As much as possible, shoot for a minimum of 7.5 hours of sleep every night- go to sleep at a time that leaves you enough hours for rest. Nobody likes a grouch in the morning.

Spend Time Outdoors

Ever notice when things get overwhelming how we are drawn to the beauty of being outdoors? Well, as it turns out, Mother Nature knows best. Spending more time outdoors translates to improved mental health. When you feel like you need a break, head outside. Take a walk in the park, stand on the beach and listen to the waves, sit in the forest and listen to the wind. A leisurely walk outdoors can reduce stress and boost your endorphin levels. And connecting with nature reminds us that we are part of something greater than ourselves.

Love And Be Loved

A fairly common trait among depression sufferers is the feeling that they are alone in this world – a lack of connection. This could stem from many things, but commonly is related to some form of rejection or the feeling of not fitting in with socially accepted norms.

Maybe you have a sibling who is the clear favorite of your parents, or maybe you’ve just experienced a break up. Here’s an out-of-the-box idea for you – get a dog! Dogs are undoubtedly the most loving companion you can ever have (ok, not starting a dog vs. cat war here!). A dog will make you the sole focus of his life – with a few squirrels and toys thrown in for balance. Of course, we’re not advocating that you forego your human companions, but pets are darn good as well!

Laugh Heartily

Someone once equated laughter with exercise, since they are both excellent activities for your mental and biological health. Though there is no doubt that laughter can’t replace exercise (get yourself to the gym!), that’s not to say you can’t enjoy life to the fullest. Laughter (and exercise) reduces stress hormone levels and elevates levels of endorphins, those mood elevating neurochemicals that are so crucial to our mental health. So when things look gloomy, just step back and laugh at yourself.

Exercise And Meditate

Exercise is a key piece to health and mental fitness. Endorphins help optimize your mental health and help ward off chronic lifestyle conditions such as high blood pressure and diabetes. While these diseases can negatively affect the brain itself, they can inadvertently contribute to poor mental health either from exacerbating stress or negatively affecting brain chemistry. Meditation allows you time to look inside yourself and find that place of calm where you can mentally rest and recharge.

Conclusion

Do not take the state of your mental health for granted. Many people will never grapple with depression or any other form of mental illness, but an ounce of prevention is worth a pound of cure. A few simple preventive measures can improve the quality of your future.  What is your daily routine to maintain your mental (and physical) health?

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Your Immune System

Natural Ways to Increase the Body’s Immunity

Imagine a nation that lacks an army capable of defending itself against interlopers and invaders. Or think of what could happen to your important documents and files if you left your computer without any competent shield against malwares and viruses. In almost any imaginable scenario, we know all too well that being defenseless is like walking on a tightrope of doom.

The same holds true with the human body, a system that is so fundamental yet so complex in its workings. Without our body’s built-in system of protection against germs, viruses, bacteria and other foreign bodies, our organs and essential bodily functions could very well be just time bombs waiting to explode. But thanks to our immune system – our body’s crucial line of defense against infections, diseases, and other ailments – we are protected against invaders that threaten the daily functioning of our body’s system.

Our immune system is key to maintaining health and vigor. Intermittent bouts of colds and flu throughout our lifetime reminds us how our daily functioning is affected when we let our body’s defenses down. Worse, a weak immune system makes us susceptible to attacks of potentially damaging cell issues, such as cancer and autoimmune diseases.

When our immune system is compromised, whether through genetic predisposition or due to the environmental risks that we encounter on a daily basis, our body’s natural ability to ward off the bad guys wanes and we are left defenseless against a host of infections and other ailments. Because not all immune systems are created equal, maintaining an immune system-boosting approach to health will help us through and beyond the challenges we face.

Eat Lots of Fruits, Vegetables and Nuts

Adopting a diet that is rich in beta carotene, zinc, and vitamins C and E found in fruits, vegetables, and nuts aids in replenishing white blood cells, and strengthens the immune system.

  • Cruciferous vegetables such as broccoli, cabbage, chard and kale enhances the liver’s immune function by boosting its ability to clean out toxins.
  • Brightly colored fruits and vegetables like carrots, citrus fruits, apples, berries, and onions are rich in antioxidants that eliminate free radicals and improve the immune system.
  • It is also helpful to make a dietary habit of incorporating certain foods that are known to boost the immune system.  Examples of such foods are: raw garlic (a great antibacterial and antiviral compound), ginger (cleanses the lymphatic system, lungs and sinuses), avocado (rich in amino acids and a good source of antioxidants) and mushrooms (contain beta glucan, a complex carbohydrate that increases immunity against infections, allergies and cancers).
  • Whenever you can, avoid refined sugars and complex carbohydrates found in sodas and sweets. They can suppress the ability of white blood cells to ward off bacterial attacks.
  • Drink water, teas, and fruit juices to help boost your immune system.

Catch a Good Dose of Zzzs

When you sleep, your body repairs itself and restores its ability to function properly. When we are sleep deprived, our body is unable to function optimally. Physical and mental alertness can be compromised. Insufficient restorative sleep also compromises the ability of cells to regenerate, decreases the body’s immune function, and raises the level of inflammatory chemicals in the body, which in turn can cause us to become ill.

This is why we may feel like we are likely to catch an infection or a cold when we are not getting enough sleep. The results of an experimental study done by the University of Chicago found that subjects who were restricted to only four hours of sleep during a weeklong trial produced only half of the normal level of antibodies when given a flu vaccine.

To maintain a healthy immune level, try to maintain a regular sleep schedule. Optimally, shoot for seven to nine hours of uninterrupted sleep each night. Avoid chronic sleep deprivation as it can impede the body’s natural ability to heal from daily stresses and fight off infections.

Keep a Daily Exercise Routine

We might have heard it all too often: The human body was not created to endure long hours of inactivity. Being stuck behind a desk for hours, lounging on a couch in front of the TV, or avoiding the need to exercise reduces the efficiency of the systems of our body, including the immune system. Moving or exercising not only increases oxygenation at the cellular level, it also stimulates the body’s lymphatic system (which flushes out toxins) and promotes the reproduction of leukocytes (cells that fight infection).

Maintaining an exercise regimen to keep your immune system going does not require you to be a hard-core exercise buff. A daily dose of 30 minutes of moderate movement – walking around the block, running after your child or taking the stairs instead of the elevator – can do wonders to help keep your immune system healthy.

 Overcome Stress

It doesn’t take a genius to understand that stress has become a normal part of our daily lives. We are exposed to stress at work, at home, even in our social and online interactions. Stress has become so prevalent that some people live in a state of high stress for extended periods. This state of ‘fight or flight’ takes a toll on the person’s health, and eventually they succumb to chronic stress and burnout or fall ill.

Stress is a part of life and we need to manage it properly, just like any other challenge we encounter. Keep in mind that stress is a condition that could be overcome by learning a few tricks to keep it at bay.

Learn to meditate, slow down once in a while, strike connections and develop deeper relationships with people, find a way to work out to blow off some steam, laugh every once in a while—whichever route you decide to use, remember that you are making not just your immune system but your whole being better by learning to overcome stress.

Take Immediate Action

Schedule your next session to determine the functioning state of your immune system. How high is your stress level? Is there something energetically we can do to bring down your cortisol levels?

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Anxiety

Natural Treatment Methods for Anxiety

Many people who struggle with anxiety turn to prescription medications for treatment, which in some cases can cause even worse side effects or significant dangers to a person’s health. This is one of the reasons so many people are turning to natural treatment methods to help with anxiety issues that are causing problems in their lives.

What Is Natural Treatment?

Natural treatment is simply treatment without chemicals. This can be non-medical treatments or natural supplements or even a mix of both.

No matter what method you choose, be sure to consult your physician and to take any advice or treatments he recommends seriously. But you can also add alternative natural treatments for a more holistic approach to your anxiety care.

Alternative Natural And Non-Medical Treatment Options

There are many non-medical treatments for anxiety that you can use each day to help get your anxiety under control.  Non-medical treatments are for people who are willing to commit themselves to a treatment that is not chemical based.

  • Regular exercise will allow your body to release “feel good” hormones. This is a great non-medical treatment for those who are suffering from anxiety, because you can create a routine where you exercise each day.  But you can also use exercise to help when you have unexpected moments of anxiety.  This will help your body to become healthier, and a healthy body can deal with anxiety more easily than an unhealthy body.
  • Sound therapy is another form of non-medical treatment that can be used for anxiety.  This is a new discovery that science is using to treat many things including depression and anxiety. The way sound therapy works is that the person listens to high frequency sounds, and these sounds stimulate the brain and recharge it.  Sound therapy has been found to create a permanent state of peace and relaxation in some patents.

Herbal Supplements

There are many herbal supplements that can be used to alleviate your anxiety.  These can be used as an alternative treatment to prescription medications but should never be mixed with prescriptions without first talking to your health care provider.  You should never stop taking prescription medications unless directed by your physician, and should only alter the dosage under your doctor’s care.

  • St. Johns Wart is the most popular herbal supplement for anxiety, and is the most reliable.  It also contains a sedative that can help you sleep.  It is best to take St. Johns Wart with your evening meal or right before you go to bed.
  • Kava is another herbal supplement that is used for mild to moderate anxiety.  Unlike St. Johns Wart, Kava does not contain a sedative.  You should be very careful when taking Kava because it can affect the liver.  It is recommended that you not drink any alcohol when taking using Kava.  It is also known to interact with anti-psychotics, so you should speak to your doctor before taking Kava.

Learning How to Handle Stress

Learning how to handle stress is another way you can naturally treat your anxiety.  One of the ways you can do this is by keeping a daily journal.  Here you will be able to write down all of your feelings, talk about the things that are causing you anxiety, determine if there is anything you can do to change the situation, and create an action plan for changing the situation.

Listening to positive affirmations is another way some people handle anxiety.  Positive affirmations teach your brain to think in a new way and after you have listened to them for a while you will find that when you are becoming overwhelmed by anxiety they will automatically play themselves over and over in your mind.

Putting It All Together

Now is the time that you should put everything you have learned together.  If you want to alleviate your anxiety naturally, it is not enough just to exercise or just to take a supplement.  You have to put all of the techniques together. Taking a supplement while creating an exercise routine, eating right, and learning to manage your stress is the best way for you to naturally cure your anxiety.

The Missing Piece

Finding the root cause of the anxiety might have eluded you in the past. But now you’ve found the way to explore the cause and rip it out by the root. Are you ready to live your best life?