nutrition

November 27, 2018 By BalanceYourPower

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.

November 15, 2018 By BalanceYourPower

Eating Clean

5 Tips For Eating Clean

Eating clean means making sure you choose the healthiest option in each food group. In order to eat clean you need to know what your food is made of and, if possible, consume it in its natural form. If you want to start living healthier but aren’t sure exactly what to change in your diet, here are five great tips for eating clean.

Stock Up On Fresh Produce

The type of diet that you’re following doesn’t really matter – you’ll always need to stock up on fresh produce. This is the golden rule of proper nutrition, as your body needs fresh fruits and vegetables in order to function properly. You can’t get this amount of minerals, vitamins, and other crucial nutrients from other types of food. Not to mention that eating fresh produce is much healthier and more natural than taking supplements.

Many people don’t eat as many fruits and veggies as they should. To get a great nutrient spread you’ll need to bring some variety into your dishes. The best way to do this is to learn when certain fruits and veggies are in season, since that’s when they’ll taste better. If you’re a world traveler, I’m sure you’ve noticed that restaurants in some countries only serve fruits and vegetables that are in season. The color and the flavor of the food adds to the experience, and puts the greatest amount of nutrients possible on your plate.

If you have a garden, you can also plant some herbs and spices. This will provide you with a fun new hobby, and will encourage you to eat healthier by allowing you to eat foods straight out of your garden.

Limit Processed Foods

It can be pretty hard to avoid processed foods. Almost all of the snacks available in your local supermarket are filled with too much fat, sodium, and sugar. Processed foods are basically any foods that have been altered in some way, either for convenience or safety reasons. The main difference between eating processed foods and preparing something at home from scratch is that when you prepare it yourself you know how much sugar and salt you’re adding to the dish.

However, it’s important to note that just because a food is processed doesn’t mean that it’s unhealthy. For example, milk can be processed (pasteurized) to remove harmful bacteria. (Ignore that line if you only use raw milk!) However, excess fat, sugar, and salt added to foods to make them tastier and to prolong their shelf life may actually cause you to develop health problems. Consuming a large amount of unhealthy processed foods can lead to a higher risk of heart disease or cancer.

Two rules to remember:

If you can’t recognize or pronounce the ingredients, see if there is another option.
If there are more than 5 ingredients, see if there is another (cleaner) option.

Focus On The Nutrients

A lot of people make the mistake on focusing on calories instead of nutrients when they start dieting. However, don’t get too caught up in the numbers game – focus on the nutritional value instead. Just because a certain food is low in calories doesn’t mean it’s a healthy choice.

Although you should make sure you’re not consuming too many calories, it’s much more important to pay attention to your food’s nutritional value. One easy way to get your essential nutrients while keeping your calorie count low is to stock up on fresh produce – and eat it while it’s fresh.

Don’t Be Too Strict

Remember that it’s completely okay to have a cheat meal sometimes. If your diet is too strict, you might end up dreading all of the meals that you eat – or get into the rut of eating the same foods every day.

Some recent studies suggest that you should have one cheat day – not meal – every week. This prevents your body from going into starvation mode and gives you a chance to ingest different types of nutrients on that psychologically-charged cheat day.

Drink More Water

Drinking water is sometimes all you need to feel full. By drinking 8-10 glasses of water each day, you will feel healthier and energized, which will motivate you to eat clean. Unfortunately, many people consider water ‘boring’ due to the extremely high number of flavored drinks that are available. Keep in mind that water flushes toxins out of the body, keeps you hydrated, and can help prevent joint pain and headaches.

October 22, 2018 By BalanceYourPower

Natural Remedies for Fatigue

Skip The Energy And Caffeine Drinks: 8 Natural Remedies For Fatigue

Have you been feeling exhausted or lethargic lately?

If so, you are probably experiencing fatigue. When you are fatigued, you are both physically and mentally drained. Daily tasks that were once so easy to perform can now feel like you are trying to climb Mount Kilimanjaro.

There are many different reasons why fatigue may occur. Some of them include depression, lack of sleep, illness, over stimulation, and mental stress. No matter what the reason, here are a few natural remedies that can give you the energy boost you need without the crash later.

#1 – Eat a Good Breakfast

When you wake up in the morning one of the first things you should do is eat breakfast. As you have heard so many times before, breakfast is the most important meal of the day. When you eat breakfast, your energy levels get a boost. It is this boost that can help you perform your daily tasks more efficiently.

When you skip breakfast, you put yourself at risk for a variety of health problems. Even if it’s something quick, make breakfast a part of your everyday routine. Try to keep your meal around 300 calories.

#2 – Eat More Broccoli

Broccoli is a superfood that can help prevent stress and fatigue. It contains dietary fiber that can help reduce the amount of adrenal damage caused by stress and fatigue. The result is a better-controlled blood sugar level and less glucose being metabolized in the body.

Broccoli is also able to help eliminate the fat that is often found in the midriff area. Fat in the midriff area causes the hormone cortisol to increase in your body. When this happens, you gain weight. By eating broccoli, you will be able to reduce insulin resistance and improve the metabolism of blood sugar.

#3 – Get Plenty of Rest

Never underestimate the power of sleep. In order for your body and mind to function the right way, you need to get a minimum of 7 hours of sleep every single night. Having a proper sleeping pattern is a key step to preventing fatigue. When you get plenty of rest your will feel rejuvenated and ready for the day. When you don’t get enough rest, you will feel very sluggish and unable to focus.

#4 – Have a Little Lemon Balm

This perennial herb is used to treat a variety of different ailments. The chemicals it contains have a very calming effect. When you are calm your level of mental fatigue is significantly lowered. For best results mix lip balm with nettle, raspberry leaf, oat tops, ginger, and licorice. Consume this fatigue fighting mixture at least 3 times a day and you may be able to completely eliminate fatigue.

#5 – Take a Nice, Warm Salt Bath

Salt baths are great for helping you release your fatigue. Just take a little salt and add it to a tub of lukewarm water. Sit in the salt water for about 10 minutes. Allow your body to relax as the salt massages your pores. Never let your face or hair get in the salt water. Tie your hair up and submerge yourself in the water from the neck down.

# 6 – Drink a Glass of Wine

All the wine lovers out there will love this remedy. When it comes to getting rid of fatigue all you may need is a glass of wine.

Take 1 liter of your favorite red wine and mix it with the following ingredients:

25gm of sage
25gm of rosemary
2 tsps. of honey

Find a glass container and mix in the wine, rosemary, and sage.

Put the glass container in a pot of boiling hot water for 20 minutes.

Remove the container, strain the liquid, and add in the honey.

Let it cool off a bit and enjoy. It is the perfect way to end a long day.

#7 – Consume Rose Petals

Rose petals are known for their ability to help combat depression and tension. Generally speaking, both are a direct result of mental fatigue. Get 20 to 30 rose petals and mix them in a glass of water. Boil the mixture for about 15 minutes. Once it has cooled down you will need to store it in an airtight container. Have a glass up to 3 times a day and feel your fatigue melt away.

#8 – Add Spinach To Your Diet

If you have chronic fatigue, consuming spinach is one of the better natural remedies. Spinach is a nutrient-rich food. The folate it contains helps fight chronic fatigue. Spinach also provides your body with other nutrients that give it energy and ward off fatigue.

For best results, consider having spinach at least once a day. You can eat it or drink it in a smoothie or juice. Look for recipe ideas so you can avoid burn out.

#9 – Bonus Tip

Muscle test your foods and nutritional supplements before you buy. Everyone’s body chemistry and tolerance level is different, and even the best quality food or supplement available isn’t a perfect fit for everyone on the planet. You may be missing a vitamin or mineral that is available in the produce or spice section of your local grocery store. It’s always a good idea to check in with your body to see what it needs. If you don’t trust your muscle testing, or if you’d just prefer someone else do that for you, we should talk.

October 9, 2018 By BalanceYourPower

Dehydration

The Health Consequences Of Dehydration

Water is considered a panacea for sustaining life as well as promoting health. You should drink at least eight glasses each day to replenish your body’s reserves and to prevent dehydration.

Dehydration can lead to a series of health issues. These complications occur as toxins and pollutants collect in the body when they aren’t appropriately “flushed” out of the system.

Side Effects Associated With Mild to Moderate Dehydration

When water is not regularly consumed, contaminants build up. These contaminants can cause illness or heath issues. People may complain of fatigue, digestive disturbances, headaches, pimples, dry skin, dry hair, or insomnia.

Severe Side Effects

While thirst, tiredness, dry mouth, dry skin, constipation, or lightheadedness may make up moderate symptoms, severe dehydration symptoms can include:

Rapid heartbeat
Shriveled inelastic skin
Dry mouth and mucous membranes
Extreme irritability
Confusion
Low blood pressure
Little or no urination
Sunken eyes
Rapid breathing
Fever

Check The Color Of The Urine

Thirst is not an accurate or reliable gauge if the body needs water. You can tell if you require more water by observing your urine’s color. While light-colored or clear urine means you are taking in enough water, urine that is dark yellow is a signal that you are not consuming enough H20. If you are observant, you can check your skin. If you can muscle test, you can immediately determine your hydration level.

Emergency Measures

If you are suffering mild to moderate hydration, increase your fluid intake by consuming Powerade or Gatorade besides water. These sports drinks contain electrolytes that can replenish what dehydration has taken away.

Immediate medical care is advised if you are suffering extreme thirst or feel dizzy or confused. If an older adult or child cannot keep fluids down, is disoriented, or has diarrhea, fever, or vomiting, either go the nearest emergency room or dial 911.

A “Nutrient” That Cannot Be Ignored

Both children and adults should drink plenty of water before and after exercise, or consume sports drinks like Gatorade that replace lost electrolytes. Water is a “nutrient” that cannot be ignored when it comes to good health. This is especially important when exercising because sweating removes water from our bodies and at this time, hydration is of utmost importance. Oral rehydration solutions can be given in the form of Pedialyte to ensure that dehydration does not become severe.

Make Sure You Are Getting Enough Water

In order to ensure you are getting enough water, also make it a practice to consume foods such as citrus, watermelon, tomatoes, and cantaloupe. Vegetables that help hydration include celery, greens, and lettuce.

Foods That Lead To Dehydration

While vomiting and diarrhea are the main causes of dehydration in people suffering from the flu or other illness, certain everyday foods can lead to dehydration too. If you are already mildly dehydrated, avoid the following foods:

French fries
Cured meats
Coffee (a natural diuretic)
Soy Sauce
Bouillon cubes
Soft drinks
Alcohol

Any sugary drink can lead to dehydration. So even if you think you are replenishing your system with that sugary cola, you are probably doing more harm than good.

Balancing Out Your Electrolytes

While consuming a small amount of soy sauce will not cause you undue problems, consuming an excess quantity can result in an electrolyte imbalance known as hypernatremia.

In fact, replacing one’s electrolytes can improve any health problems that stem from dehydration. That’s why sports drinks such as Gatorade are sometimes recommended for someone suffering from early dehydration symptoms.

Stay Adequately Hydrated Throughout The Day

Make it a point to get enough water each day. You can’t count that daily Starbucks in your liquid count, nor can you include that sugary soft drink you got out of the vending machine during your lunch break. H20 is still the best source for your hydration needs.

Healthy Substitutes

If you don’t like to drink plain water, choose a flavored water instead. Or find a good herbal tea with no caffeine (the caffeine acts as a diuretic and can contribute to dehydration). Juice, such as apple juice, cran-apple juice, or V8 are also healthy substitutes.

Be careful of additives, though. Steer clear of anything containing aspartame and other manufactured sugar substitutes, as they are foreign to the human body and have been shown to cause extreme health issues. Stick with natural sweeteners such as stevia, truvia, mung fruit, etc.

Vitamin water and various flavored water products have recently hit the market and can be a good alternative for those who really don’t like to drink plain water. However, keep in mind that some contain added sugars, so check the labels.

Read the label, and if you can’t pronounce the ingredients you should look for a cleaner, more natural alternative that will not introduce other toxins that can create new problems your body will have to process and handle. The fewer ingredients, the better. You want to drink water, not chemicals.

Final Thoughts

Make sure you are drinking enough water every day. Keep a container of H20 with you so you have it when you need it. Muscle test your hydration level or check the color of your urine regularly to make sure you are rehydrating properly. If you don’t know how to muscle test or don’t trust your muscle testing, we should talk.

September 27, 2018 By BalanceYourPower

Oregano Oil

Natural Healing With Oil of Oregano

As people become more wary of prescription drugs with their numerous side effects, and because of the limited existence of treatment modalities that look to more natural methods, people are looking for a more wholesome approach to health care.

In recent decades, holistic health care has seen a huge increase in popularity, though holism has been around for hundreds of years. In holistic care, natural alternative treatments can either accompany conventional medical care or simply be used on their own to elevate people’s overall health, wellness and wellbeing.

When most people think of oregano, they imagine some sort of delicious pizza, pasta, or salad dish accompanied with the unique tasting herb. While this is certainly one use of oregano, the truth is that oil of oregano actually has some remarkable healing properties that promote one’s overall health and wellness.

This unexpected oil also has a number of other qualities that make it worth looking into. Oil of oregano is inexpensive, has plenty of uses, and is wrought with health benefits for the mind and body.

What is Oregano Oil?

This aromatic herb is taken from the flowers and leaves of the oregano plant. This plant is a perennial herb that often grows as a bush and belongs to the mint family. A native of Europe, oregano actually grows and thrives in many places around the world, which means you can even grow some in your own garden.

The first known people to utilize the oregano plant were the ancient Greeks and Romans who, thanks to their immense appreciation of the herb, used it mainly for medicinal uses. The name “oregano” itself comes from the Greek words “oros” and “ganos” which mean mountain and joy respectively. It then translates to “joy of the mountain” literally, which is fitting considering its array of useful properties and qualities.

There are actually more than 40 species of the oregano plant out in the world but the one that is most beneficial and useful for natural healing is the oil from the wild oregano, also known as Origanum Vulgare.

This oregano species hails from the Mediterranean, and while it is easy to find and usually inexpensive, most oregano oils found in the grocery are not made from this species and therefore have little to no healing properties. The best species to choose from are the already mentioned Origanum Vulgare and the Thymus Capitatus native to Spain.

Oregano Oil’s Natural Healing Properties

Most households should add this essential oil to their first aid kits due to its wide range of healing uses. Oil of oregano is a natural and powerful antimicrobial, antiviral, antifungal, and antibacterial that can fight infections and other germs and disease. Here are a few uses for this amazing essential oil.

Soothing Colds and Sinus Infections: When inhaled, oregano oil can open the sinus passages and soothe pressure and discomfort associated with colds. Simply add a few drops of the oil to a pot of steaming water and then inhale the steam for the best results.
Treating Fungal Infections: Oil of oregano is ideal for treating foot and nail fungus. By simply adding a few teaspoons of the oil to a basin or tub of water and soaking your feet in it, you can combat the harmful and uncomfortable effects of fungal infections. The oil can also be diluted by adding a teaspoon of olive or coconut oil to it. Once this is done, it can be added directly onto nails and skin to fight fungus.
Kill Parasites and Infections: After diluting the oil with a drop of coconut or other carrier oil, place a small amount under your tongue. Hold the oil there for just a few minutes and then rinse. This process should be repeated at least four times a day for best results.

Health Benefits

By adding oil of oregano to your pantry and first aid kit, you and your family can enjoy varying benefits. Since oregano oil has so many uses, it can be the go-to tool for plenty of health and wellness problems.

Viruses, various infections, pains, parasites, skin problems, and more are no match for this essential oil. Buy it, make it, store it and eat it to enjoy the healing effects of oil of oregano.

Nutritional Needs

Do you know which oils, spices, herbs, foods, and vitamins your body craves? Or which ones it can’t tolerate or process efficiently? Talk to someone who can translate what your body is telling you. Schedule your next session and get your questions answered.