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10 Best Ever, Healthy Fat Burning Foods for Weight Loss

The following information is some of the best fat burning foods to add to your diet for weight loss. 

What Foods Should I Cut Out Generally?

There is no point if you include the 10 best ever, fat burning foods if you don’t cut out the following:

Fried foods, refined flours and sugars, diary, hormone- and antibiotic-laden animal products, synthetic sweeteners, and artificial food additives.

There is no point if you include the 10 best ever, fat burning foods if you don’t cut out the following first: Fried foods, refined flours and sugars, diary, hormone- and antibiotic-laden animal products, synthetic sweeteners, and… Click To Tweet

If you’re constantly eating these items, your body will begin to transition into a state of chronic inflammation. This inflammatory, high-energy diet builds belly fat, reduces levels of gut-healthy probiotics, induces weight gain, causes joint pain, bloating, and fatigue, and has been connected with a host of diseases, from diabetes and obesity to heart disease and cancer.

What Are The 10 Best Ever, Healthy, Fat Burning Foods and More Importantly Why?

What Are The 10 Best Ever, Healthy, Fat Burning Foods: Blueberries, Raw Oats, Ginger, Green Tea, Dark Chocolate, Wild Salmon, Red Pepper, Tumeric, Beets, Brocolli Click To Tweet

1. BLUEBERRIES

  • Could significantly reduce inflammation.
  • Neutralise the inflammatory effects of high-fat, high-carb meals.
  • Are rich in vitamin C and another polyphenol, resveratrol.

2. RAW OATS

  • Drastically reduces belly fat.
  • Feeds your healthy gut bacteria.
  • Reduce inflammation in your body.
  • Help reduce insulin resistance.

3. GINGER

  • Antioxidant.
  • Antibacterial.
  • Inhibit joint swelling and inflammation.

4. GREEN TEA

  • Stronger anti-inflammatory elixir than other teas like black tea.
  • Preventing the development and growth of skin tumours.

5. DARK CHOCOLATE

  • Prevent from gaining excess weight.
  • Lower blood sugar levels.
  • To enhance the effects, try pairing your chocolate with some apple slices: The fruit speeds up the probiotic fermentation process, leading to an even greater reduction in inflammation and weight (cacao content of 70 percent or above).

6. WILD SALMON 

  • Anti-inflammatory properties.
  • Enhances your muscles’ ability to use carbs for energy, boosts metabolism, and burns fat.

7. RED PEPPERS

  • Anti-inflammatory superfood (red to reap the most benefits).
  • Luteolin has been found to neutralize free radicals and reduce inflammation.
  • Beta-carotene is associated with a reduction in a wide range of cancers.
  • Quercetin decreases allergic reactions.

8. TURMERIC

  • Potent anti-inflammatory and antioxidant properties.
  • Preventing cognitive decline, liver damage, and heart disease.
  • Easing joint inflammation and pain associated with arthritis.

9. BEETS

  • Potent antioxidant, anti-inflammatory and chemo preventive activity.
  • Positively influences the mechanism for insulin resistance.
  • Boost your mood.
  • Shut down genes that encourage fat to hang around.
  • Decrease in risk of plaque build-up, high blood pressure, and type 2 diabetes.

10. BROCCOLI

  • Anti-inflammatory.
  • High in vitamin K.

OK Great To Know But How Can I improve my Diet Overall?

1. Book A Diet, Lifestyle and Health Consultation

If you would like to know more super weight loss foods or to generally make your diet and lifestyle as healthy as it can be, then obtain more info by clicking the button below.

2. Book A Nutrition E-Course: To Understand What Foods Does What

If you would like to learn more about Nutrition generally in so much more detail, then obtain more info by clicking the button below.

Top 10 Migraine Treatment Tips to Elevate Pain and Frequency

Want a quick way to know what are the top 10 migraine treatment tips to elevate pain and frequency that are backed up by research and personal experience? 

I have suffered migraines on and off for the last 20 years and I have first-hand knowledge of what works and doesn’t and how I finally cured myself.

Top 10 Migraine Treatment Tips to Elevate Pain and Frequency

1. Acupressure

One popular pressure point is the LI-4 point in the space between the base of the left thumb and pointer finger. Applying firm but not painful circular pressure to the LI-4 point, using the opposite hand for 5 minutes, may relieve headache pain.

Applying firm but not painful circular pressure to the LI-4 point, using the opposite hand for 5 minutes, may relieve headache pain. Click To Tweet

PC6 acu-point, which is located three fingers up from the base of the wrist on the inside of the arm, was effective in relieving migraine-associated nausea or vomiting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362706/

2. Diet

Foods to avoid if you suffer from headaches/migraines:

  • foods with nitrates including hot dogs, deli meats, bacon, and sausage
  • chocolate
  • cheese that contains the naturally-occurring compound tyramine, such as blue, feta, cheddar, Parmesan and Swiss
  • alcohol, especially red wine
  • foods that contain monosodium glutamate (MSG), a flavour enhancer
  • foods that are very cold such as ice cream or iced drinks
  • processed foods
  • pickled foods
  • beans
  • dried fruits
  • cultured dairy products such as buttermilk, sour cream, and yogurt

3. Essential oils

Lavender oil inhalation helped reduce the severity of migraine headaches: https://pubmed.ncbi.nlm.nih.gov/22517298/

Peppermint oil may stop a migraine from coming on: https://pubmed.ncbi.nlm.nih.gov/20456191/

4. Ginger

Effectiveness of ginger was statistically comparable to sumatriptan, a common migraine drug: https://pubmed.ncbi.nlm.nih.gov/23657930/

Effectiveness of ginger was statistically comparable to sumatriptan, a common migraine drug: https://pubmed.ncbi.nlm.nih.gov/23657930/ Click To Tweet

5. Yoga / Stretching / Stress Management

Yoga may relieve the frequency, duration, and intensity of migraines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4746941/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097897/

6. Acupuncture

Acupuncture is an effective treatment for migraines: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1357513

7. Magnesium

Magnesium can be useful in reducing the frequency of migraines: https://headaches.org/2018/01/16/magnesium-may-effective-migraine/

You can get magnesium from foods that include:

  • almonds
  • sesame seeds
  • sunflower seeds
  • Brazil nuts
  • cashews
  • peanut butter
  • oatmeal
  • eggs
  • milk

8. Mindfulness

Mindfulness meditation, which focuses on non-judgmental awareness of the present moment, can contribute to improved quality of life and lessened pain severity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368208/

9. Massage

A weekly massage may reduce migraine frequency and improve sleep quality: https://pubmed.ncbi.nlm.nih.gov/16827629/

10. CBT

Cognitive Behavioural Therapy (CBT) include a variety of techniques such as stress management, biofeedback and relaxation, and aim to bring about changes in emotions, cognitions (thoughts) and behaviours (actions), and may be useful through the devolvement of coping mechanisms and life style changes (e.g. diet, sleep). 

Cognitive Behavioural Therapy (CBT) can reduce the physical symptoms of headache and migraines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616982/

Cognitive Behavioural Therapy (CBT) can reduce the physical symptoms of headache and migraines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616982/ Click To Tweet

Product Links and Guarantee

I use and highly recommend ‘Mad Diet’ as their products are amazing especially for Immune supplements, magnesium and their oils (Lavender and Peppermint). Below is a link, for ease, if you would like to buy these products. Please note this is an affiliate link which provides a (very small) commission and helps support Ultimate Health Check to produce health information for others. Thank you for any support.

I would not recommend any companies if I did not believe in them and their products and/or use it myself and/or recommend it to my clients.

More Information: Meditation & Breathing and Ultimate MOT Health Package

Would you like more Information on your deficiencies and imbalances which could highlight why you are getting migraines and/or to undertake a Breathing and Meditation E-course? Then simply click on the relevant button below.

10 Steps to Perfect Health: The Ayurvedic Way

The following is a very brief extract on the Top 10 Steps to Perfect Health – The Ayurvedic Way. I pass this on to you for free so you can get a tiny glimpse into one of the oldest medical philosophy in the world which is still thriving today throughout the world and in fact has been used by modern medicine in many ways.

Enjoy and I wish you to –be the healthiest you can be-

So What is Ayurveda? 

Well to put it briefly it is the Indian Eastern Medicine/Health System. It starts with knowing your body type (your Dosha) which is either Vata, Pitta or Kapha or a combination of two or all three Doshas.

OK but What Are The 10 Steps to Health According to Ayurveda?

The very basic overview includes the following:

  1. Keep your Dosha in balance e.g. by eating, living and understanding life according to your dosha.
  2. Cleanse your 5 Sense organs: These include your tongue, skin, nose, eyes and ears: Tongue: To prevent disease, remove toxins, improve digestion; Nose: balance hormone function, reduce snoring, clear chronic sinus, relieves migraines; Ears: relieve tinnitus, clear wax build up, relieve itching; Eyes: helps with sight, helps ground body, calms the nervous system, balances the hormones; Skin: Calm and strengthen the nervous system, detoxifies the body, stimulates the immune system, improves lymphatic flow.
  3. Regular elimination of toxins (stool, sweat and urine) need to be observed and understood what variants in colour and consistency means to the body’s health.
  4. Observe your Breath: to enhance life’s energy (prana) in cells and tissues, enhance vitality in cells, uninterrupted energy flow around the body, and to help in minimising build-up of toxins and free radicals.
  5. Understand importance of the six tastes in life: Sweet – nourishes and builds tissue; Salty – cleanses and removes waste; Sour – stimulates digestion; Bitter – Purifies and dries secretions; Pungent – Improves digestion; Astringent – Binding and anti-inflammatory.
  6. Recognise the role of Agni (digestion): Food is ‘cooked’ properly; Smooth digestion; Regular elimination; Pleasant breath; Good Intelligence; Balanced emotions.
  7. Exercise everyday: Strengthen the nervous system; Detoxifies and revitalises the entire body; Stimulates the immune system; Improves lymphatic flow.
  8. Recognise the role of mind in perfect balance: Atomic and one, sensitive and delicate, dualistic nature.
  9. Learn how to create balance between mind, body and soul: Meditation, breath, chanting, visualisation.
  10. Recognise your emotions on a daily basis and work on them daily: Unprocessed emotions are the cause of all mental ailments; Talk to yourself every day in front of a mirror before going to bed; Learn the emotional healing process.

Is That All There is to it?

No, as an Ayurvedic Practitioner that has been practising for the last 15 years, the information above is to give you some knowledge of how to look after yourself from an eastern point of view but it is only a drop in the ocean. There is so much more exciting information that could be learnt and used for your health and family and friends.

Sounds Interesting But What Next?

Book the Ayurvedic Medicine Practitioner E-Course

If you would like to learn more about the above and Ayurveda generally in so much more detail and including practitioner diagnostic knowledge (usually only given to practitioners) please click on the button below.

My Top 10 Day-to-Evening Health Routine

Would you like to know what a Health Professional (me!) does on a day-to-day basis to keep healthy?

Here I will give you a brief list of what I do, so hopefully you can obtain some knowledge that you can take away to help you –be the healthiest you can be-

Please note there are other health regimes I do for specific concerns too but the list would get a bit long and I wanted it to be a quick, take-away visual list.

My Top 10 Day-to-Evening Health Routine

My Top 10 Day-to-Evening Health Routine: Yoga and Breathing, Ayurvedic Self-Massage, Scrape my Tongue with a Tongue Scraper, Urine Dipstick, Fresh Lemon and Ginger Drink, Superfood Smoothie, Herbal Teas, Meditative Woods Walk with… Click To Tweet

Morning Health Routine

1. Yoga and Breathing

Every Morning I do Yoga even if it is just to stretch the body and to move. I also do various breathing exercise to calm the mind. If you are interested in finding out more then click on my Breathing and Meditation E-Course: To Go Within and Find Inner Peace link here

2. Ayurvedic Self-Massage

Again to create movement and relaxation and provides yourself a loving touch. If you are interested in finding out more then click on my Massage E-Course: Massage Techniques for Loving Touch link here

3. Scrape my Tongue with a Tongue Scraper

Prior to brushing my teeth, I use a tongue scraper to scrape the toxins off my tongue. If you are interested in finding out more about Tongue Health Signs, then click on my YouTube video link here

4. Urine Dipstick

The first time I go to the toilet I check my health with a simple Urine Dipstick which can tell you so much about your health. If you are interested in finding out more about Urine Health Signs, then click on my YouTube video link here

5. Fresh Lemon and Ginger Drink

About 1 cm square of ginger with the skin on but cleaned and ½ lemon squeezed with hot water before any food to stimulate appetite and help the immune system.

6. Superfood Smoothie

I take a combination of superfoods which changes depending on how I am feeling. If you are interested in finding out more about what superfoods would be right for you then click on my Superfood newsletter here

Day Health Routine

7. Herbal Teas

I drink different herbal teas throughout day again depending on how I am feeling.  If you are interested in finding out more about what herbal teas would be right for you then click on my Herbal Tea newsletter here 

Afternoon Health Routine

8. Meditative Woods Walk with Nature Mindfulness

I talk a walk every day to disconnect the busy mind and to connect with nature which helps to create inner peace. 

If you are interested in finding out more then click on my Breathing and Meditation E-Course: To Go Within and Find Inner Peace link here

Evening Health Routine

9. Turmeric and Cacao Tea

In the evening a few hours before bed I drink this to calm the mind. I usually only have a small amount of Cacao (not cocoa) and mostly turmeric with coconut milk.  If you are interested in finding out more, then see my Superfood newsletter here

Bed Health Routine

10. Affirmations and Meditation

As part of CBT (Cognitive Behaviour Therapy) I meditate and give myself loving affirmations. There are many different types of affirmations and meditations.  If you are interested in finding out more then click on my Breathing and Meditation E-Course: To Go Within and Find Inner Peace link here

More Information: Diet, Lifestyle and Health Advice Consultation

If you have any further questions about your health and/or diet or if you would like to -be the healthiest you can be- the best (and cheapest way) to start would be a Diet, Lifestyle and Health Advice Consultation.

Top 9 Ancient Superfoods to Boost your Health

Want a quick way to know what are the top ancient superfoods and their primary health giving action so you can know in an instance which ancient superfood to buy for you? Would you like this information backed by research? 

Product Links and Guarantee

I use and highly recommend the recommended supplement companies. I attach these links for ease in case you would like to buy these products. Please note these are affiliate links which provides a (very small) commission and helps support Ultimate Health Check to produce further health information. Thank you for any support. Guarantee: I would not recommend any companies if I did not believe in them and their products and/or use it myself and/or recommend it to my clients.

Top 9 Ancient Superfoods to Boost your Health

Top 9 Ancient Superfoods to Boost your Health: Cacao, Camu Camu, Chlorella, Collagen, Lucuma, Maca, Matcha, Moringa, Turmeric Click To Tweet

1. Cacao: FOOD OF THE GODS

Main benefit: Heart Health / Blood pressure

Incredibly high in antioxidants, as well as iron, magnesium and dietary fibre, cacao is good for the heart and can reduce blood pressure and lower bad cholesterol. It’s not the same as cocoa, which is processed and loses most of the health benefits that are found in raw cacao.

Research:

Cacao: FOOD OF THE GODS: Heart diseases, diabetes, high blood pressure or high cholesterol are non-existent in this tribe: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3835452/ Click To Tweet

2. Camu Camu: PERUVIAN FRUIT

Main Benefit: Antioxidant / Vitamin C

A fruit that’s native to the Peruvian Amazon, Camu Camu is a potent source of vitamin C (one serving contains 1100 percent of your daily required dose, which is more than nine times the amount found in a medium orange).

Research:

Camu Camu: PERUVIAN FRUIT: Rich in powerful antioxidants (1600% of the daily recommended intake). Click To Tweet

3. Chlorella: GREEN ALGAE

Main Benefit: Nutrient Dense 

The green microalgae is rich in chlorophyll and beta-carotene—typically only available when eating a wide variety of fruits and veggies— as well as vitamin C, iron and protein. It’s typically used to promote better immune system function and manage blood sugar, blood pressure and cholesterol.

Research:

Chlorella: GREEN ALGAE: Complete protein – Contains all 9 essential amino acids / 40-60% protein: https://www.sciencedirect.com/science/article/abs/pii/S1364032114002342 Click To Tweet

4. Collagen: GLUE

Main benefits: Skin, Bone and Muscle Health

Improves skin hydration because collagen nourishes the dermis and increases the manufacture of hyaluronic acid, which can hold 1000x its weight in water. There are also benefits for joint health, cardiovascular function, bone-mineral density and overall well-being.

Research:

Collagen: Increased skin hydration and a significant reduction in wrinkle depth compared with a control group: https://www.jmnn.org/article.asp?issn=2278-1870;year=2015;volume=4;issue=1;spage=47;epage=53;aulast=Borumand Click To Tweet

5. Lucuma: GOLD OF THE INCAS

Main Benefit: Sweetener 

Makes the perfect sweetener for smoothies, energy balls and desserts—especially for diabetics or those watching their blood sugar. It contains B vitamins, calcium and iron and is rich in antioxidants.

Research:

Lucuma: GOLD OF THE INCAS: 75% less sugar than the same amount of table sugar: https://fdc.nal.usda.gov/ndb/ Click To Tweet

6. Maca: PERUVIAN GINSENG

Main Benefits: Increase Fertility, Sex Drive and Energy

It is a really great adaptogen that helps the body with stamina and resiliency when combatting stress. Promote hormonal health, restore and heighten sexual desire and make you stronger.

Research:

Maca: PERUVIAN GINSENG: Improves sexual desire: https://pubmed.ncbi.nlm.nih.gov/12472620/ Click To Tweet

7. Matcha

Main Benefit: Antioxidant / Weight Loss

Matcha has long been touted for its antioxidant benefits.

Research:

Matcha: During moderate exercise increased fat burning by 17%: https://pubmed.ncbi.nlm.nih.gov/18326618/ Click To Tweet

8. Moringa: MIRACLE TREE

Main Benefit: Blood Sugar Balance

Research:

  • Blood sugar and blood pressure regulation, protection of organs like the liver, kidneys, heart and lungs and reduced fasting blood sugar levels by 13.5%, on average: https://pubmed.ncbi.nlm.nih.gov/18326618/
Moringa: MIRACLE TREE: reduced fasting blood sugar levels by 13.5%, on average: https://pubmed.ncbi.nlm.nih.gov/18326618/ Click To Tweet

9. Turmeric: INDIAN SAFFRON

Main Benefit: Anti-inflammatory (e.g. Pain)

Research:

Turmeric: INDIAN SAFFRON: Delaying or even reversing many brain diseases and age-related decreases in brain function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3281036/ Click To Tweet

Note 1: Spirulina main benefit: Nutrient Dense (However Chlorella has higher % of nutrients)

Note 2: Wheatgrass main benefit: Similar actions and nutrients to Spirulina and Chlorella. Pre-caution: if sensitive to Gluten best not to consume Wheatgrass.

More Information: Ultimate MOT Health Package / Nutrition E-Course

The best way to tell what superfood would be best for you is to run some functional diagnostic tests to reveal where you are deficient or imbalanced. This can be done by undertaking the Ultimate Health MOT. For more information click on the button below.

If interested in knowing more about Nutrition generally click on the button below.

The Top 9 Food Ingredients to Avoid List

Want to have the top 9 food ingredients to avoid list? Want to know what foods they can be found in, so you can know, in an instance which foods to avoid while shopping? Would you like this information backed by research? 

The Top 9 Food Ingredients to Avoid List

The Top 9 Food Ingredients to Avoid List: High-fructose corn syrup, Artificial flavours, MSG (Mono-Sodium Glutamate), Partially hydrogenated oil, Food colouring, Sodium Nitrite, Sodium Benzoate and Potassium Benzoate, Carrageenan,… Click To Tweet

1. High-fructose corn syrup

What is it: HFCS is a highly processed form of glucose that is manufactured from genetically modified corn.

Other Names: Corn sugar

Found in: processed foods e.g. ketchup, soda, and salad dressing, candy, breakfast cereals and snack foods.

Diseases Associated: weight gain, insulin resistance, diabetes, and high blood pressure.

Research: 

2. Artificial flavours

What is it: man-made chemicals

Found in: processed foods e.g. high flavoured food

Diseases Associated: reproductive issues, neurotoxicity, and cancer.

Research: 

3. MSG (Mono-Sodium Glutamate)

What is it: processed flavour enhancer

Found in: frozen dinners, salty snacks and canned soups.

Diseases Associated: migraines, obesity, and Alzheimer’s disease

Other names: 40 different names, including yeast extract, citric acid, natural flavours, and maltodextrin.

Research: 

4. Partially hydrogenated oil

What is it: trans fat

Other names: Palm Oil, Shortening

Found in: baked goods, salad dressings, crackers. margarine, microwave popcorn and biscuits.

Diseases Associated: obesity, diabetes, and heart disease

Research:

5. Food colouring

What is it: derived from petroleum (like Red 3, Yellow 6, and Green 3)

Found in: cookies, cakes, and sugary drinks

Diseases Associated: Cancer, allergic reactions. Thyroid tumours

Research: 

6.  Sodium Nitrite

What is it: preservatives

Found in: processed meats e.g. bacon, sausage, hot dogs and ham

Diseases Associated: Cancer, diabetes.

Research:

7. Sodium Benzoate and Potassium Benzoate

What is it: preservatives are sometimes added to soda to prevent mould from growing

Found in: Soda, salad dressings, pickles, fruit juices and condiments.

Diseases Associated: a known carcinogen that is also linked with serious thyroid damage

Research:

8. Carrageenan

What is it: food additive extracted from seaweed to help thicken foods

Found in: low-fat dairy products and dairy alternatives e.g. almond milk, cottage cheese, ice cream, coffee creamers and dairy-free products like vegan cheese.

Diseases Associated: gastrointestinal diseases (Crohn’s disease, abdominal pain, etc.) and inflammation, which then leads to heart disease, cancers and diabetes with constant inflammation.

Research: 

9. Artificial Sweeteners

What is it: Chemicals

Other Names: aspartame, sucralose, saccharin and acesulfame potassium.

Found in: diet foods and beverages

Diseases Associated: links to cancer, migraines, weight gain, craving sweets, increased risk of metabolic syndrome, Type 2 diabetes and cardiovascular disease

Research:

More Information: Diet / Nutrition / Herbs

Would you like more Information on your diet and lifestyle or would you like know more about nutrition or would you like to know more about herbs? Then simply click on the relevant button below.

Top 10 Supplements for Beautiful, Healthy, Glowing Skin

Want a quick way to know what are the top 10 supplements for beautiful, healthy, glowing skin? Want to know the particular associated skin conditions these supplements can help that are backed up by research? Want to know what foods these vitamins and minerals are in?

Product Links and Guarantee

I use and highly recommend Vitamin Express which is an international company that can deliver to your door. Below is a link, for ease, if you would like to buy these products. Please note this is an affiliate link which provides a (very small) commission and helps support Ultimate Health Check to produce further health information. Thank you for any support. Guarantee: I would not recommend any companies if I did not believe in them and their products and/or use it myself and/or recommend it to my clients.

Top 10 Supplements for Beautiful, Healthy, Glowing Skin

Top 10 Supplements for Beautiful, Healthy, Glowing Skin: Vitamin A, Vitamin C, Collagen, Magnesium, Omega-3 Fatty Acid, Vitamin E, Vitamin D, Zinc, Calcium, Probiotics Click To Tweet

1. Vitamin A

Food Sources:

Retinol is in dairy products, meat, organ meats, and certain fortified foods. 

Beta-carotene include many plant-based foods, such as carrots, leafy greens, and tomatoes. 

Research:

Caution/ Interactions:

2. Vitamin C: Ascorbic Acid

Food Sources:

Vegetables and fruits e.g. broccoli, red peppers, citrus fruit, kiwi, tomatoes, and potatoes.

However easily lost in urine, so it’s ideal to consume Vitamin-C-rich foods throughout the day via fresh fruits and vegetables.

Research:

3. Collagen

Food Sources:

Collagen is sourced from the skin and bones of animals, primarily chicken, beef, and fish. 

Collagen can also be found in some foods, including bone broth and gelatine.

Research:

Increase skin elasticity, boost skin collagen production, resulting in more youthful appearance: https://pubmed.ncbi.nlm.nih.gov/30681787/

Collagen: Increase skin elasticity, boost skin collagen production, resulting in more youthful appearance: https://pubmed.ncbi.nlm.nih.gov/30681787/ Click To Tweet

4. Magnesium

Food Sources:

Dietary sources, such as bananas, legumes, milk, whole grains, and some nuts. 

Research:

5. Omega-3 Fatty Acid

Food Sources:

Found in fish, nuts, seeds, and some plant foods.

Research:

6. Vitamin E 

Food Sources:

Leafy greens, nuts, and sunflower seeds.

Very difficult to consume through diet because it’s not found in many foods.

Research:

Vitamin E: Significantly improved symptoms of atopic dermatitis: https://pubmed.ncbi.nlm.nih.gov/12010339/ Click To Tweet

7. Vitamin D

Food Sources:

Include eggs, fish, organ meats, and certain fortified foods such as almond milk

Research:

8. Zinc

Food Sources:

Grass-fed meat, oysters, nuts (sesame and pumpkin seeds), legumes (peas, and beans), and whole grains

You don’t want to go overboard with zinc because too much of it will put you at risk for copper deficiency

Research:

Zinc: Healing of damaged skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/ Click To Tweet

9. Calcium

Food Sources: Cruciferous vegetables

Research:

10. Probiotics 

Food sources: fermented foods and beverages e.g. kombucha

Research:

Probiotics: Acne, rosacea, eczema, and premature ageing: https://www.sciencedirect.com/science/article/pii/S2352647515000155 Click To Tweet

More Information: Ultimate MOT Health Package

The best way to tell what vitamins, minerals, etc. would be ideal for you to take is to find out your deficiencies. This can be done by undertaking the Ultimate Health MOT. For further information, please go to [link]

Top 11 Herbal Teas with Amazing Health Promoting Actions

Want a quick way to know what are the top 11 herbal teas and their primary amazing health giving actions so you can know in an instance which herbal tea to buy for you? Would you like this information backed by research? 

I drink different herbal teas throughout the day depending on how I am feeling. 

Top 11 Herbal Teas with Amazing Health Promoting Actions

Top 11 Herbal Teas with Amazing Health Promoting Actions: Chamomile tea (sleep aid), Peppermint Tea (digestive aid), Ginger Tea (anti-inflammatory aid), Hibiscus Tea (heart aid), Echinacea Tea (immune aid), Sage Tea (brain Aid),… Click To Tweet

1. Chamomile tea 

One Main Action: Sleep Aid

Research:

2. Peppermint Tea

One Main Action: Digestive Aid.

Research:

3. Ginger Tea

One Main Action: Anti-Inflammatory Aid (e.g. Nausea / period pain)

Research:

Ginger Tea: Research shows that ginger tea may also inhibit serotonin receptors, thus decreasing nausea and stress: https://www.ncbi.nlm.nih.gov/books/NBK92775/ Click To Tweet

4. Hibiscus Tea

One Main Action: Heart Aid (e.g. blood pressure)

Research:

Interactions:

It shouldn’t be taken with a certain diuretic medication or at the same time as aspirin.

5. Echinacea Tea

One Main Action: Immune Aid (e.g. infections)

Echinacea Tea: Research: boost the immune system, which could help the body fight off viruses or infections: https://pubmed.ncbi.nlm.nih.gov/12622467/ Click To Tweet

6. Sage Tea

One Main Action: Brain Aid (e.g. Memory)

Research:

7. Rose Hip Tea

One Main Action: Anti-Ageing Aid (High in Antioxidants, Vitamin C and E) 

Research:

Rose Hip Tea:Reduced the depth of wrinkles around the eyes and improved moisture and skin elasticity of the face: https://pubmed.ncbi.nlm.nih.gov/26604725/ Click To Tweet

8. Passionflower Tea

One Main Action: Anxiolytic Aid (e.g. reduces anxiety)

Research:

9. Green Tea

One Main Action: Weight Loss Aid

Research:

Green Tea: Help to accelerate weight loss by boosting metabolism and encouraging the breakdown of fats—rather than glucose—into energy: https://www.ncbi.nlm.nih.gov/pubmed/12873714 Click To Tweet

10. Turmeric tea

One Main Action: Anti-inflammatory (e.g. Osteoarthritis)

Research:

11. Liquorice tea

One Main Action: Respiratory Aid (e.g. sore throats, reflux)

Research: 

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Window-sill Herb Garden – Top 12 Herbs that help fight Cancer and for Everyday Health

Benefits of an Indoor Herb Garden

Plants tend to lose their cancer-fighting benefits the longer they’re separated from their roots, so it’s ideal to pick herbs fresh and use them immediately in your cuisine.

Then there’s the emotional aspect. When you’re growing plants to use in your food, there is a special purpose and a completed cycle. There is also a connection to life that is personally fulfilling… the excitement when the seed produces its first leaves and then develops the flowers and finally the fruit. You just can’t wait to taste the fruit of your labor − literally.

Furthermore, the flavor of homegrown organic herbs is superior to supermarket produce so your meals have an added zing that is incomparable flavor and health-wise.

How to Plan & Grow Your Own Indoor Herb Garden

So, what do you need to get started?

  1. Make a plan of what you want to grow (see below for some plant suggestions).
  2. Choose a windowsill in a sunny location (south or southwest exposure for six consecutive hours in the day is best).
  3. Choose the types of pots you would like to use − hanging or windowsill ledge or both.
  4. You will also need to find an organic plant nursery, plant food, a table, newspaper, and a day or two to accomplish the task.

I go to the organic nursery and pick out the plants that I want to grow. I buy potting soil, compost, humus, organic plant food, pots or window boxes, plant hangers, and a misting bottle.

Putting Your Herb Garden Together

  1. After you get home with your purchases, gather some pebbles or small rocks to put in the base of the planters and hanging pots. Fill the bottom of each plantar/pot with a single layer of stones. This helps with drainage.
  2. Next, mix the soil in a bucket with one part each of compost, potting soil, and humus. (Note: You can also buy some potting soils that already combine all of these elements). Add the soil mixture to the planters, pots, and hanging pots you’ve selected.
  3. Water all the plants thoroughly, allow them to drain, and make a hole in the potting soil mixture for each plant.
  4. Place the plants in the planters and press firmly around the base of the plant and soil to set them in the planter.
  5. Wipe off the pots and planters and place them on the windowsill and/or install the triangular wall brackets for the hanging plants and put them on the hooks.

Ideas for What to Grow in Your Indoor Herb Garden

If you need a little inspiration, here is how I set up my own windowsill herb garden and why I choose these particular herbs and plants:

Mint is very easy to grow and goes well in a salad, smoothie, for garnishes, and many other culinary uses. It also adds a nice fragrance to the room and the flowers can be eaten for their trace minerals. There are several varieties available, but they all have similar flavors and health benefits.

Basil is important for pesto and complementing the spices in various dishes. It has anti-inflammatory, antioxidant, and tension soothing components. The aroma is very pleasant and relaxing as well.

Parsley is also nice in a window box so you might want to grow several plants and keep plenty on hand. It has many health benefits especially in salads and smoothies. Parsley is a great detoxifier and helps restore the alkaline balance in the body.

Oregano has many health benefits including immune boosting and cancer cell retarding properties. It will continue to grow all year long indoors so you can use it in many recipes. I like to give it a pot alone.

Thyme, sage, and rosemary are compatible in a box planter on the windowsill. Thyme is available in several varieties and is mostly used in salads, soups, and meat dishes. Sage is used in similar ways but is also good in tea for increasing brain function and its calming effects.

Rosemary is a nice herb for many uses in cooking, green smoothies, and aromatherapy. When you inhale the rosemary fragrance it clears your mind so it is easier to focus your thoughts.

Additionally, mint, sage, and rosemary are all high in antioxidant, anti-inflammatory, and antibacterial components.

Cilantro is excellent for digestion and heavy metal detoxification. It is anti-inflammatory, anti-spasmodic, an internal deodorizer, and is loaded with vitamins and minerals. It has a unique flavor that compliments many dishes including salad recipes, pesto, gazpacho, and guacamole. Its seeds (coriander) are very aromatic as well.

Nasturtium plants can be potted and hung from a hook made for hanging from the ceiling or wall triangle. They are beautiful flowers that come in several colors. Both the flower and leaves are edible with a spicy peppery taste that adds variety, trace minerals, and beauty to many dishes.

Nasturtium can be grown from seed or plants but you must be very careful in transferring the plants to a pot as the roots are very tender. A rich soil will produce more leaves and a poor soil produces more flowers. The flowers and leaves are concentrated with vitamin C, antioxidants, and anti-inflammatory nutrients. Nasturtium also heals infections of the throat and intestines while increasing blood circulation.

Aloe Vera is a plant that grows best in a pot on the windowsill or a plant stand near the window. This is because the spiky leaves can spread which may be too wide for the windowsill. Aloe Vera is a very important plant used for healing the skin from burns, blemishes, and scars. The inner gel is excellent to add to your smoothies (the flavor is unnoticeable) and it heals your internal tissues.

This is great if you have some damage from radiation therapy or chemo-induced tissue damage. So you want to plant more than one to be growing abundantly for daily or weekly use. Aloe is also very easy to grow and it will reproduce itself without any intervention.

Ginger (local ginger from a quality organic shop) can be placed in a glass with a toothpick going through the upper center. It should be balanced on the glass so the ginger is stable and the base is in the water to produce roots. Once the root hairs have formed the ginger can be put into the soil in a pot to develop its leaves and become a plant. After several months you can harvest some of the root while allowing the plant to continue growing.

Turmeric is cultivated in much the same way as ginger. It can also be placed directly in a pot of soil and watered regularly until the green shoots come up. Turmeric is an important anti-cancer spice and is a liver and blood purifier. It is rich in antioxidants, is anti-inflammatory, and anti-bacterial, and compliments almost everything − so it’s good to have plenty on hand.

Cherry tomatoes are nice to grow and pick fresh for your salads, casseroles, or just to snack on. They should be grown in a pot with a stick in the center to give the bush support when the tomatoes begin to develop. The pot can go on the windowsill, but a plant stand is also good depending on the depth of your windowsill. These small tomatoes are rich in lycopene which is a very important anti-cancer nutrient.

Make Fresh Herbs Part of Your Anti-Cancer Diet

This exercise should be fun for you and your family to do together. It will be very rewarding when you are able to pick the herbs and tomatoes and flowers and use them in your food. If you do have outdoor space for a garden, you can follow many of these same steps. Although herbs aren’t hardy in cold temperatures, plants can be brought indoors and overwintered in your sunniest window − for your year-round enjoyment.

It may look a little intimidating, but once you get started you will find it’s not as difficult as it sounds. If you feel overwhelmed, it may help to invite some gardening friends to do it with you. I like to have planting parties where several of my gardening friends get together on a morning or afternoon. We have tea and snacks while we get our hands dirty and generally make a mess.

However, we have a lot of fun getting excited about labeling the plants, making the pots, and putting the seedlings or baby plants in their pots. We move along watering and placing them on the windowsills, and hanging them from the wall or ceiling. It is well worth the time spent when you see the plants growing and you smell the fresh herbs.

You can delight in knowing you can clip them and mix them up for your recipes and teas. Drying them at the end of the growing season is also a great way to incorporate more herbs into your diet.

After you consume the fruits you should save the seeds for future planting. Some gardeners have seeds that have been handed down from generation to generation. These seeds are referred to as heirloom seeds. Then there are those special plants that you want to preserve and grow again because the fruit was especially good.

Always choose non-GMO seeds that have a high germination rate. Keep it as simple as possible at first and plant the seeds for plants that you know you will use on a regular basis. I have listed some suggestions but you should go for the ones that are the most useful (and delicious) to you. The plants will re-oxygenate your air and most will remove toxins from your indoor environment. Although plants serve more than one purpose… eating them is the most fun!

An Over-Toxified Body Could Be Causing Fibromyalgia – Here’s 12 Steps to Help

Are you in pain or even just generally fatigued?

It may be time to check underlying toxic exposures that create conditions which may be exacerbating how you feel.

We are electrical beings. There are many things in our world today that can deplete electricity.  Causes of depleted electricity can be linked to Fluoride, and medications containing fluoride such as SSRI’s, toxic cosmetics containing aluminum, mercury, and vaccines. Addictions causing a toxic liver can be a cause of depleted oxygen and energy. These include smoking, excessive alcohol, and sugar.  Food choices that can steal our energy and disrupt our hormones are pesticides in processed foods, MSG, Aspartame, HFCS and the SAD diet, all which can lead to increased risk for inflammation and other autoimmunity disorders. According to Science News, chronic fatigue is in our gut and not our head.(1) A toxic liver and toxic gut will affect all organs without exception. It could deter healing, slow down recovery, cause fatigue, weaken immunity, cause low energy, increase weight gain, depression, and ailments of all sorts including autoimmunity disorders. EMF’s can deplete our energy and disrupt our sleep patterns which continue to stress the mind and body. A high caffeine diet can exhaust adrenal glands.  And finally, deficiencies in Magnesium can steal our energy and oxygen-rich red blood cell count can be low.

Fibromyalgia is Difficult to Diagnose

There is a blood test called FM/a that identifies possible markers produced by immune system blood cells in people with fibromyalgia. But a diagnosis is really dependent on how you feel. (2) Fibromyalgia includes body pain, fatigue, and insomnia. But Fibromyalgia can also be called a skin condition.  Trigger points are inflamed tissue that’s located just below the skin and is generally especially sensitive to the touch. The pain symptoms of fibromyalgia are believed by many researchers to be related to the fascia of the body. In fibromyalgia, the amount of blood flow to the peripheral tissues (the skin) is substantially reduced.(3) In layman terms, the immune system within the skin is acting up and this involves the capillaries and small blood vessels. To make matters worst, fibromyalgia is found in our gut. Fibromyalgia pain is found mostly in the back of the head, neck, stomach, hip and knees. Most complaints are chronic headaches and nausea.

Today our children from about age 7 to 10 years old are diagnosed with fibromyalgia. (4) You may find this shocking. But if we check, it’s no surprise to find that these children can also have a toxic internal environment from a poor diet and lack of movement. They are also stressed. Subsidized school lunches can increase the risk for obesity. Increase wi-fi use can increase toxicities. Being overweight can play a causative role in pain, inflammation,(5) and low energy levels. Secondly, children are prescribed more antibiotics, Ritalin, statins (4) and antidepressants in the last decade. Medications can decrease good gut microbiome, decrease the quality of sleep and cause weight issues.

What Can We Do?

  1. Take more time to implement healthy habits. Notice that both fibromyalgia and chronic fatigue have insomnia, depression and poor microbiome in common.
  2. Make time for exercise and avoid stimulants. Exercise can bring more oxygen into the cells, increasing circulation.
  3. Ditch fast food eating. Make time to chew your food and practice meditation. Focus on how you handle emotions and find healthy ways to release stress.
  4. Include homemade vegetable juice to your morning routine. You can add in organic green apples as they are an excellent food for sufferers of fibromyalgia and chronic fatigue.
  5. Fresh homemade juices contain large amounts of enzymes that help break down inflammation, reduce pain, and supply the cells with energy.
  6. Purchase organic non-toxic skin-care products to relieve inflammation.
  7. Purchase non-toxic and fluoride-fee toothpaste and mouthwash.
  8. Try not to be on your computer or cell phone all day long. Children should never be given a cell phone before the age of 16.
  9. Coffee and caffeine deplete magnesium and stress the body. Cashews and Kale are found to be magnesium rich.
  10. Eat anti-inflammatory foods such as organic Maca, ginger, and turmeric root.
  11. Eat more colorful, antioxidant-packed produce, such as organic strawberries, organic bell peppers, and organic mangoes, all of which are particularly high in vitamin C. Choose only organic, as these have several hundreds of pesticides sprayed on them.
  12. Ask your doctor about weaning you or your child off of a medication, if you’ve been taking it for longer than 6 months. Every drug has side-effects.

Sources:

(1) https://www.sciencedaily.com/releases/2016/06/160627160939.htm

(2) https://www.webmd.com/fibromyalgia/guide/fibromyalgia-diagnosis-and-misdiagnosis#2

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526632/

(4) https://www.ncbi.nlm.nih.gov/pubmed/17888225

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668698/