Category Archives: Health

Books, Entertainment, Health, Health and Diet, Lifestyle

Stress is Part of Life: Burnout doesn’t have to be

Above: Photo Collage / Publisher Ballantine Books

The time is now to start listening – to your body that is

It’s not uncommon, especially lately, at one point or another, to start asking ourselves some of the following questions: Am I working too hard? Why does life feel as if I can’t keep up? Why am I constantly feeling stressed and Exhausted? If any one of these questions resonant with you, it is very possible you are one of many experiencing burnout. But what exactly does the term burnout even mean? 

Burnout can look like different things to different people, yet it is almost always is characterized by an overwhelming feeling of emotional, physical and mental exhaustion. Burnout is often the result of prolonged exposure to stress, but there is a nuanced difference. 

Being stressed out means there is too much going on, but being burned out means not enough positive input causing a feeling of emptiness (such as; no motivation, not caring or ability to see hope or potential for positive change).

Usually burnout is associated with work, but there are definitely other factors that can contribute outside your job, including  personal lifestyle (e.g. too much responsibility and not enough support) or even personality traits (e.g. type A or need for perfection).  

Below are a few books that can help you recognize and take action to help better cope with the omnipresent burnout in our world, learn to listen to your body, and find methods to deal in healthier ways the many stressors and demands that today’s life can hold. 

Burnout: The Secret to Unlocking the Stress Cycle

This book focuses on helping women identify and explain burnout and how  we experience it very different than our male counterparts. 

A best-seller that relies on science-based finding also lays out realistic ways in which women can recover from burnout to  live a more joyful life by minimizing stress and managing emotions.

Also comes with worksheets and exercises that makes self-care and wellness within the realm of the possible. Click to see “Burnout“.

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

This hugely popular best-selling book delves into traumatic stress and how it impacts our body. Using scientific data, Van Der Kolk breaks down how trauma literally reshapes both the brain and body.

In addition he explores ways to retrain the brain by activating parts of the brain that can help including: sports, yoga, meditation, and much more.

Discover “The Body Keeps the Score” at LynxoticBooks.

Winning the War in your Mind: Change your Thinking, Change your Life

Bad habits and unhealthy ways of thinking are part of what it is to be human. Author Groeschel understands that battle with negative thinking and helps you identify such “false thinking” and rewire your thought processes.

He also incorporates faith, allowing you to bring in a higher power to enable a life that brings more peace and joy. to Click for more on “Winning the War“.

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Entertainment, Health, Lifestyle, Tech

Is 2023 the year for Virtual Reality Workouts?

Still in dev but getting more traction

Virtual reality (VR) workouts have been gaining popularity and it looks like (maybe!) 2023 might finally be the year for them to breakthrough. Since VR workouts offer a unique and immersive experience that can help to keep users engaged and motivated to work out, they can potentially offer an extra kick (forgive the pun) or incentive to get moving in the new year. Below we explore the benefits of VR workouts and how they compare to traditional workouts, as well as some examples of popular VR workouts that are available.

If you like the idea of VR workouts it’s probably based on the fact that they offer a more immersive and interactive experience than traditional workouts. Instead of simply following along with a video or instructor, VR workouts allow users to fully engage with their surroundings and feel like they are actually participating in the activity. Think Peloton without the bike.

Boxing is still a fave

For example, a VR boxing workout might involve dodging punches and throwing counter punches in a virtual boxing ring, while a VR yoga workout might involve practicing poses in a peaceful virtual setting. This added layer of immersion can help to make workouts feel more enjoyable and engaging, which can make it easier for people to stick with their fitness routine.

Some might recognize this description as similar to the now ancient popular video games offered to be “played” in front of a screen in your living room. (Wii etc.)

VR workouts can also be customized to fit the individual needs and goals of the user. Allowing the workouts to be tailored to fit the fitness level and goals of the user, whether they are just starting out with exercise or are more advanced. Most VR workouts allow users to adjust the intensity and duration of their workouts, as well as choose from a variety of different exercises and activities.

In addition to being immersive and customizable, VR workouts also offer a more convenient way to exercise, assuming you have some kind of private space to get immersive. Instead of having to go to the gym or follow along with a video at home, VR workouts make it possible to exercise wherever they have access to a VR headset.

This means that users can work out in the comfort of their own home, or even while traveling. For example, VR workouts can be a good option for people who may not have access to a gym or who prefer to work out alone.

Naturally, despite the many benefits of VR workouts, it’s important to note that they are not a replacement for traditional workouts.

While VR workouts can be a fun and effective way to exercise, they may not offer the same benefits as activities like lifting weights or running. It’s important to incorporate a variety of different types of exercises into your fitness routine in order to get the full range of benefits that physical activity has to offer.

A few example workout packages

If you’re interested in trying out VR workouts, there are a number of options available. Some popular VR workouts include:

Supernatural: This VR workout uses a combination of cardio, strength, and yoga exercises set to music to provide a full-body workout. The immersive environment of Supernatural allows users to feel like they are participating in a group fitness class, even when they are working out alone.

Beat Saber: This VR game combines elements of rhythm and sword fighting to provide an intense cardio workout. Players must slash through blocks to the beat of the music, which requires quick reflexes and full body movement.

BoxVR: As the name suggests, this VR workout is all about boxing. Users can choose from a variety of different workouts and exercises, including shadow boxing, heavy bag workouts, and sparring sessions.

The Invisible Hours: This VR game combines elements of mystery and puzzle-solving with a full-body workout. Players must solve a crime by exploring a mansion and interacting with the environment, which requires a combination of strength, balance, and coordination.

If you don’t mind strapping in, VR workouts can be a fun and convenient way to exercise, get entertained and stay fit. Perhaps not likely to achieve the same benefits as traditional workouts, they can be a alternative option for people looking to add some variety to their fitness routine or who prefer to work out at home.

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Food and Cooking, Health, Health and Diet, Lifestyle

Counting Calories to Slim Down? Here’s a Guide to Doing it Right

It’s that time again! After possible indulgence or even over indulgence it’s could be time for a change

Counting calories can be a useful tool for achieving and maintaining a healthy weight. However, it’s important to do so in a way that is sustainable and nourishing for your body. This guide will outline some key principles for counting calories the right way.

First, it’s important to understand that not all calories are created equal. While it’s true that a calorie is a unit of energy, the source of that energy matters. For example, a calorie from a piece of fruit will have different effects on your body than a calorie from a fried fast food snack.

This is because different types of foods have different nutrient profiles, and some provide more essential nutrients than others.

One way to ensure that you are getting the most nutritional value for your calories is to focus on whole, unprocessed foods. These types of foods are typically more nutrient-dense and have fewer added sugars and unhealthy fats. Additionally, they tend to be more filling, which can help with weight management.

Not necessarily what, but, when you eat

It’s also important to consider the timing and frequency of your meals and snacks. Eating smaller, more frequent meals throughout the day can help keep your metabolism running smoothly and prevent overeating. On the other hand, going long periods without eating and then indulging in a large meal can lead to overeating and weight gain.

Naturally, size matters too

In addition to the quality and timing of your meals, the portion sizes of the foods you eat are also important to consider when counting calories. It’s easy to underestimate how many calories we consume, especially when eating out or snacking on packaged foods. Using measuring cups and spoons, or even just paying attention to serving sizes on food labels, can help you get a better idea of how much you are actually eating.

And, yes, fat can be an issue, particularly certain types

Another important aspect of calorie counting is being mindful of the types of fats you are consuming. Not all fats are bad for you, and in fact, some types of fats are essential for good health. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, and olive oil, are considered healthy fats and can actually help with weight management. Saturated and trans fats, on the other hand, should be limited as they can increase the risk of heart disease and other health problems.

It’s also important to remember that calorie needs can vary from person to person based on factors such as age, gender, weight, height, and activity level. The number of calories you need to maintain a healthy weight may be different from someone else’s needs. It can be helpful to use a calculator or speak with a healthcare professional to get a better idea of your specific calorie needs.

In conclusion, counting calories can be a useful tool for achieving and maintaining a healthy weight, but it’s important to do so in a way that is sustainable and nourishing for your body. This includes focusing on whole, unprocessed foods, paying attention to portion sizes, and being mindful of the types of fats you consume. It’s also important to consider the timing and frequency of your meals and to remember that calorie needs can vary from person to person.

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Food and Cooking, Health, Health and Diet, Lifestyle

Cookbooks for Bread and Comfort Foods to Enjoy During Winter Holidays

Enjoy the season and learn to bake around the hearth and home

As follows some wonderful books for baking bread and other delights from scratch in our own kitchen to savor and enjoy. 

Flour Water Salt Yeast: The Fundamentals of Artisan Bread and Pizza

There are few things more satisfying than biting into a freshly made, crispy-on-the-outside, soft-and-supple-on-the-inside slice of perfectly baked bread. For Portland-based baker Ken Forkish, well-made bread is more than just a pleasure–it is a passion that has led him to create some of the best and most critically lauded breads and pizzas in the country. 

In Flour Water Salt Yeast, Forkish translates his obsessively honed craft into scores of recipes for rustic boules and Neapolitan-style pizzas, all suited for the home baker. Forkish developed and tested all of the recipes in his home oven, and his impeccable formulas and clear instructions result in top-quality artisan breads and pizzas that stand up against those sold in the best bakeries anywhere. Click here to see “Flour Water Salt Yeast” and help Independent Bookstores. Also available on Amazon.

Tartine Bread

 It comes from Chad Robertson, a man many consider to be the best bread baker in the United States, and co-owner with Elizabeth Prueitt of San Francisco’s Tartine Bakery. At 5 P.M., Chad Robertson’s rugged, magnificent Tartine loaves are drawn from the oven. The bread at San Francisco’s legendary Tartine Bakery sells out within an hour almost every day. 

Only a handful of bakers have learned the bread science techniques Chad Robertson has developed: To Chad Robertson, bread is the foundation of a meal, the center of daily life, and each loaf tells the story of the baker who shaped it. Chad Robertson developed his unique bread over two decades of apprenticeship with the finest artisan bakers in France and the United States, as well as experimentation in his own ovens. Readers will be astonished at how elemental it is. Click here to see “Tartine Bread” and help Independent Bookstores. Also available on Amazon.

The Bread Baker’s Apprentice, 15th Anniversary Edition: Mastering the Art of Extraordinary Bread

Co-founder of the legendary Brother Juniper’s Bakery, author of ten landmark bread books, and distinguished instructor at the world’s largest culinary academy, Peter Reinhart has been a leader in America’s artisanal bread movement for more than thirty years. Never one to be content with yesterday’s baking triumph, however, Peter continues to refine his recipes and techniques in his never-ending quest for extraordinary bread. 

In this updated edition of the bestselling The Bread Baker’s Apprentice, Peter shares bread breakthroughs arising from his study in France’s famed boulangeries and the always-enlightening time spent in the culinary college kitchen with his students. Peer over Peter’s shoulder as he learns from Paris’s most esteemed bakers, like Lionel Poilâne and Phillippe Gosselin, whose pain à l’ancienne has revolutionized the art of baguette making. Then stand alongside his students in the kitchen as Peter teaches the classic twelve stages of building bread, his clear instructions accompanied by more than 100 step-by-step photographs. Click here to see “The Bread Baker’s Apprentice” and help Independent Bookstores. Also available on Amazon.

Bread on the Table: Recipes for Making and Enjoying Europe’s Most Beloved Breads 

In this highly anticipated cookbook, culinary instructor and baker David Norman explores the European breadmaking traditions that inspire him most–from the rye breads of France to the saltless ciabattas of Italy to the traditional Christmas loaves of Scandinavia.

Norman also offers recipes for traditional foods to accompany these regional specialties, so home bakers can showcase their freshly made breads alongside a traditional Swedish breakfast spread, oysters with mignonette, or country pâté, to name a few examples. With rigorous, detailed instructions plus showstopping photography, this book will surprise and delight bakers of all stripes.

The debut cookbook from cult favorite Austin bakery and beer garden Easy Tiger, featuring recipes from author David Norman’s time spent exploring bread traditions throughout Europe and North America, plus menu ideas for incorporating homemade bread into everyday meals. Click here to see “Bread on the Table” and help Independent Bookstores. Also available on Amazon.

Bread Illustrated: A Step-By-Step Guide to Achieving Bakery-Quality Results at Home

Many home cooks find bread baking rewarding but intimidating. In Bread Illustrated, America’s Test Kitchen shows bakers of all levels how to make foolproof breads, rolls, flatbreads, and more at home. Each master recipe is presented as a hands-on and reassuring tutorial illustrated with six to 16 full-color step-by-step photos.

Organized by level of difficulty to make bread baking less daunting, the book progresses from the simplest recipes for the novice baker to artisan-style loaves, breads that use starters, and more complex project recipes. The recipes cover a wide and exciting range of breads from basics and classics like Easy Sandwich Bread and Fluffy Dinner Rolls to interesting breads from around the world including Lahmacun, Panettone, and Fig and Fennel Bread. Click here to see “Bread Illustrated” and help Independent Bookstores. Also available on Amazon.

Poilâne: The Secrets of the World-Famous Bread Bakery

To food lovers the world over, a trip to Paris is not complete without a visit to Poil ne. Ina Garten raves about the bread’s “extraordinary quality.” Martha Stewart says the P in Poil ne stands for “perfect.” For the first time, Poil ne provides detailed instructions so bakers can reproduce its unique “hug-sized” sourdough loaves at home, as well as the bakery’s other much-loved breads and pastries. 

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It tells the story of how Apollonia Poil ne, the third-generation baker and owner, took over the global business at age eighteen and steered it into the future as a Harvard University freshman after her parents were killed in a helicopter crash.  Beyond bread, Apollonia includes recipes for pastries such as the bakery’s exquisite but unfussy tarts and butter cookies. In recipes that use bread as an ingredient, she shows how to make the most from a loaf, from crust to crumb. Click here to see “Poilâne” and help Independent Bookstores. Also available on Amazon.

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Food and Cooking, Health, Health and Diet

Black pepper: healthy or not?

Above: Photo / Pixabay

Everybody knows that consuming too much salt is bad for your health. But nobody ever mentions the potential impact of the other condiment in the cruet set: black pepper. Does it have an effect on your health?

Certainly, people through the ages have thought so. Black pepper, the dried berries of the Piper nigrum vine, has been part of traditional Indian (Ayurvedic) medicine for thousands of years. Ayurvedic practitioners believe that it has “carminative” properties – that is, it relieves flatulence. And in traditional Chinese medicine, black pepper is used to treat epilepsy.

Modern science suggests that black pepper does indeed confer health benefits, mainly as a result of an alkaloid called piperine – the chemical that gives pepper its pungent flavour, and a powerful antioxidant.

Antioxidants are molecules that mop up harmful substances called “free radicals”. An unhealthy diet, too much Sun exposure, alcohol and smoking can increase the number of free radicals in your body. An excess of these unstable molecules can damage cells, making people age faster and causing a range of health problems, including cardiovascular disease, cancer, arthritis, asthma and diabetes.

Laboratory studies in animals and in cells have shown that piperine counteracts these free radicals. In one study, rats were divided into several groups, with some rats fed a normal diet and other rats fed a high-fat diet. One group of rats was fed a high-fat diet supplemented with black pepper and another group of rats was fed a high-fat diet supplemented with piperine.

The rats fed a high-fat diet supplemented with black pepper or piperine had significantly fewer markers of free radical damage compared with rats just fed a high-fat diet. Indeed, their markers of free radical damage were comparable to rats fed a normal diet.

Piperine also has anti-inflammatory properties. Chronic inflammation is linked to a range of diseases, including autoimmune diseases, such as rheumatoid arthritis. Here again, animal studies have shown that piperine reduces inflammation and pain in rats with arthritis.

Black pepper can also help the body better absorb certain beneficial compounds, such as resveratrol – an antioxidant found in red wine, berries and peanuts. Studies suggest that resveratrol may protect against heart disease, cancer, Alzheimer’s and diabetes.

The problem with resveratrol, though, is that it tends to break apart before the gut can absorb it into the bloodstream. Black pepper, however, has been found to increase the “bioavailability” of resveratrol. In other words, more of it is available for the body to use.

Black pepper may also improve the absorption of curcumin, which is the active ingredient in the popular anti-inflammatory spice turmeric. Scientists found that consuming 20mg of piperine with 2g of curcumin improved the availability of curcumin in humans by 2,000%.

Other studies have shown that black pepper may improve the absorption of beta-carotene, a compound found in vegetables and fruits that your body converts into vitamin A. Beta-carotene functions as a powerful antioxidant that may fight against cellular damage. Research showed that consuming 15mg of beta-carotene with 5mg of piperine greatly increased blood levels of beta-carotene compared with taking beta-carotene alone.

Piperine and cancer

Black pepper may also have cancer-fighting properties. Test-tube studies found that piperine reduced the reproduction of breast, prostate and colon cancer cells and encouraged cancer cells to die.

Researchers compared 55 compounds from a variety of spices and found that piperine was the most effective at increasing the effectiveness of a typical treatment for triple-negative breast cancer – the most aggressive type of cancer.

Piperine also shows promising effects in minimising multidrug resistance in cancer cells, which potentially reduces the effectiveness of chemotherapy.

A word of caution, though. All of these things are fairly uncertain, as most of the studies have been in cell cultures or animals. And these sorts of experiments don’t always “translate” to humans. However, you can be fairly certain that adding a few extra grinds of pepper to your food is unlikely to cause you harm – and may well be beneficial.

Laura Brown, Senior Lecturer in Nutrition, Food, and Health Sciences, Teesside University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Books, Health, Health and Diet, Lifestyle

8 Best Health and Wellness Books: Ways to Get Strong and Svelte

There are many new books emerging recently covering health and wellness that align with the goal to make healthier lifestyle choices. Whether looking for alternative health options, proven ways to build good healthy habits, wholesome food recipes, mind and bodyoptimization, or to find the best ways to shed weight, it’s better than ever now to choose a book to get started.

The books below are chosen to represent an eclectic selection on health and wellness featuring the authors’ wide ranging expertise in their respective fields. Clinical herbology, integrative medicine, neuroscience, naturopathy, nutrition, and human behavior are all represented.

Our curated selection contains the best selling and most recommended in the category of health and wellness thus far for 2020:

Wild Remedies: How to Forage Healing Foods and Craft Your Own Herbal Medicine

Click to Buy “Wild Remedies” and at the same time help Lynxotic and All Independent Local Bookstores

Millions of people are interested in natural or alternative health–but many of them are missing out on the most important ingredient: Nature itself Wild Remedies inspires readers to rekindle their connection with nature by identifying, tending, and harvesting the plant medicine they find growing around them. Experts Rosalee de la For t and Emily Han explain the benefits of 25 commonly found wild plants, many of which are also easy to grow. Readers will also find a wealth of recipes, remedies, crafts, and activities to bring the healing and transformative powers of these herbs to life. After reading Wild Remedies, readers will view their lawns, parks, community gardens, and other natural spaces in a whole new way. Instead of “weeds,” they will see delicious foods like Dandelion Maple Syrup Cake, Nettle Frittata, and Mallow and Quinoa Patties. They will also begin to revel in nature’s medicine chest as they make remedies like herbal oils, salves, teas, and more.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Click to Buy “Atomic Habits” and at the same time help Lynxotic and All Independent Local Bookstores

No matter your goals, Atomic Habits offers a proven framework for improving–every day. James Clear, one of the world’s leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you’ll get a proven system that can take you to new heights.

The Defined Dish: Whole30 Endorsed, Healthy and Wholesome Weeknight Recipes

Click to Buy “The Defined Dish“and at the same time help Lynxotic and All Independent Local Bookstores

Alex Snodgrass of TheDefinedDish.com is the third author in the popular Whole30 Endorsed series. With gluten-free, dairy-free, and grain-free recipes that sound and look way too delicious to be healthy, this is a cookbook people can turn to after completing a Whole30, when they’re looking to reintroduce healthful ingredients like tortillas, yogurt, beans, and legumes. Recipes like Chipotle Chicken Tostadas with Pineapple Salsa or Black Pepper Chicken are easy enough to prepare even after a busy day at work. There are no esoteric ingredients in these recipes, but instead something to suit every taste, each dish clearly marked if it is Whole30 compliant, paleo, gluten-free, dairy-free, and more. Alex includes delicious variations, too, such as using lettuce wraps instead of taco shells, to ensure recipes can work for almost any diet. And for anyone looking to stick to their Whole30 for longer, at least sixty of the recipes are fully compliant.

In the Flo:Unlock Your Hormonal Advantage and Revolutionize Your Life

Click to Buy “In the Flo” and at the same time help Lynxotic and All Independent Local Bookstores

The bestselling author of WomanCode presents a biohacking program for women, teaching them how to use their natural 28-day cycle to optimize their time, diet, fitness, work, and relationships.

Women have a important biological rhythm they experience every month that affects productivity, weight, sex drive, energy, and mood. It is essential to be aware of and take care of this rhythm, but it has been widely ignored by medical, nutrition and fitness research. So as women, we diet, we deprive, and we cram as much as possible into our day, striving to accomplish impossible to-do lists, and scheduling our lives based on a 24-hour time cycle, ignoring the intuitive time our bodies naturally keep: a monthly cycle with four hormonal phases that offer incredible advantages.

Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging

Click to Buy “Boundless” and at the same time help Lynxotic and All Independent Local Bookstores

What if the ability to look, feel, and perform at peak capacity wasn’t the stuff of lore but instead was within easy reach? Sure, some of us find ways to hit peak performance in one area or another–there are professional poker players, computer programmers, and race car drivers hunched over card games, keyboards, and steering wheels with optimized minds; UFC and NFL gladiators fighting for glory on television with optimized bodies; and monks and meditators roaming the planet with optimized spirits. But in a perfect world, you would be able to have it all: complete optimization of mind, body, and spirit.In Boundless, the New York Times bestselling author of Beyond Training and health and fitness leader Ben Greenfield offers a first-of-its-kind blueprint for total human optimization.

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever

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Mark Sisson–author of the mega-bestseller The Primal Blueprint–unveils his groundbreaking ketogenic diet plan that resets your metabolism in 21 days so you can burn fat forever. Mounting scientific research is confirming that eating a ketogenic diet could represent one of the greatest nutritional breakthroughs of our time–and that it might be the healthiest and most effective weight loss strategy ever. Going “keto” by eating high fat, low-to-moderate protein and low-carb foods enables you to break free from the disastrous effects of carbohydrate dependency by resetting your metabolism and promoting metabolic flexibility–where your body learns to burns fat instead of sugar for energy, even when you go off plan.

The Healing Self: A Revolutionary New Plan to Supercharge Your Immunity and Stay Well for Life

Click to Buy “The Healing Self” and at the same time help Lynxotic and All Independent Local Bookstores

After collaborating on two major books featured as PBS specials, Super Brain and Super Genes, Chopra and Tanzi now tackle the issue of lifelong health and heightened immunity.We are the midst of a new revolution. 

For over twenty-five years Deepak Chopra, M.D. and Rudolph E. Tanzi, Ph.D. have revolutionized medicine and how we understand our minds and our bodies–Chopra, the leading expert in the field of integrative medicine; Tanzi, the pioneering neuroscientist and discoverer of genes that cause Alzheimer’s Disease. After reaching millions of people around the world through their collaborations on the hugely successful Super Brain and Super Genes books and public television programs, the New York Times bestselling authors now present a groundbreaking, landmark work on the supreme importance of our immune system in relation to our lifelong health.

The 10-Day Belly Slimdown: Lose Your Belly, Heal Your Gut, Enjoy a Lighter, Younger You

Click to Buy “The 10-Day Belly Slimdown” and at the same time help Lynxotic and All Independent Local Bookstores

“This isn’t another gimmicky diet–it’s a powerful eating strategy that will take your extra pounds off quickly, safely, and permanently.” –Mark Hyman, MD, Director, Cleveland Clinic Center for Functional Medicine, #1 New York Times bestselling author of Eat Fat Get Thin“The best gift you can give yourself is a slim, beautiful, healthy belly–and in this book, Dr. Kellyann, an expert I trust, tells you exactly how to get it.” –Mehmet Oz, M.D. The New York Times bestselling author of Dr. Kellyann’s Bone Broth Diet reveals her powerful belly-slimming plan that will help you lose up to 10 pounds in 10 days

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Food and Cooking, Health, Health and Diet, Lifestyle

Remind me again, why is salt bad for you?

Shutterstock

Evangeline Mantzioris, University of South Australia

Despite most of us knowing we should cut down on salt, Australians consume on average almost twice the recommended daily maximum per day.

Salt has been used in food preservation for centuries, and idioms like “worth your weight in salt” indicate how valuable it was for preserving food to ensure survival. Salt draws moisture out of foods, which limits bacterial growth that would otherwise spoil food and cause gastrointestinal illnesses. Today, salt is still added as a preservative, but it also improves the taste of foods.

Salt is a chemical compound made of sodium and chloride, and this is the main form in which we consume it in our diet. Of these two elements, it’s the sodium we need to worry about.

So what does sodium do in our bodies?

The major concern of consuming too much sodium is the well-established link to the increased risk of high blood pressure (or hypertension). High blood pressure is in turn a risk factor for heart disease and stroke, a major cause of severe illness and death in Australia. High blood pressure is also a cause of kidney disease.

Most of the salt we consume is from processed foods. Shutterstock

The exact processes that lead to high blood pressure from eating large amounts of sodium are not fully understood. However, we do know it’s due to physiological changes that occur in the body to tightly control the body’s fluid and sodium levels. This involves changes in how the kidneys, heart, nervous system and fluid-regulating hormones respond to increasing sodium levels in our body.

Maintaining tight control on sodium levels is necessary because sodium affects the membranes of all the individual cells in your body. Healthy membranes allow for the movement of:

  • nutrients in and out of the cells
  • signals through the nervous system (for example, messages from the brain to other parts of your body).

Dietary salt is needed for these processes. However, most of us consume much, much more than we need.

When we eat too much salt, this increases sodium levels in the blood. The body responds by drawing more fluid into the blood to keep the sodium concentration at the right level. However, by increasing the fluid volume, the pressure against the blood vessel walls is increased, leading to high blood pressure.

High blood pressure makes the heart work harder, which can lead to disease of the heart and blood vessels, including heart attack and heart failure.

While there is some controversy around the effect of salt on blood pressure, most of the literature indicates there is a progressive association, which means the more sodium you consume, the more likely you are to die prematurely.

What to watch out for

Certain groups of people are more affected by high-salt diets than others. These people are referred to as “salt-sensitive”, and are more likely to get high blood pressure from salt consumption.

Those most at risk include older people, those who already have high blood pressure, people of African-American background, those who have chronic kidney disease, those with a history of pre-eclampsia (high blood pressure during pregnancy), and those who had a low birth weight.

Optimal blood pressure is 120/80. Shutterstock

It is important to be aware of your blood pressure, so next time you visit your doctor make sure you get it checked. Your blood pressure is given as two figures: highest (systolic) over lowest (diastolic). Systolic is the pressure in the artery as the heart contracts and pushes the blood through your body. The diastolic pressure in the artery is when the heart is relaxing and being filled with blood.

Optimal blood pressure is below 120/80. Blood pressure is considered high if the reading is over 140/90. If you have other risk factors for heart disease, diabetes or kidney disease, a lower target may be set by your doctor.

How to reduce salt intake

Reducing salt in your diet is a good strategy to reduce your blood pressure, and avoiding processed and ultra-processed foods, which is where about 75% of our daily salt intake comes from, is the first step.

Try to use less salt in your cooking, but home prepared meals are not the worst culprit. Shutterstock

Increasing your intake of fruit and vegetables to at least seven serves per day may also be effective in reducing your blood pressure, as they contain potassium, which helps our blood vessels relax.

Increasing physical activity, stopping smoking, maintaining a healthy weight and limiting your alcohol intake will also help to maintain a healthy blood pressure. Blood pressure reducing medications are also available if blood pressure can not be reduced initially by lifestyle changes.

Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Books, Health, Lifestyle

Best Books about Quitting Drinking (5 must read classics)

It is not easy to make the decision that you want to stop drinking. And once you make the decision to quit, there are many different types of strategies out there, which often vary and are unique to each person.

There is no one way to successfully quit drinking since there are often times many more factors that contribute to staying sober (i.e. daily stressors, access to resources, ect.) and these are often unknown or unclear until we are in a situation (sober) where we must confront them.

Regardless of your reasons to stop drinking, there are only benefits available, ultimately, to be achieved by learning and building your knowledge regarding addiction and alcoholism. One of the best, proven, ways to do that is to pick up a book.

The books we’ve selected below can help readers gain some insight, and perhaps find other ways of thinking and being, when it comes to starting and, perhaps even more importantly, staying on the journey towards recovery and long term sobriety.

Please take a look at the list below, which are of some of the best books available that are about quitting drinking. We have included book information provided by the publisher, as well as links, if you are interested in getting more information or picking up a copy.

Alcohol Explained by William Porter

Click photo for more on “Alcohol Explained“

This is the definitive, ground-breaking guide to alcohol and alcoholism. It explains how alcohol affects human beings on a chemical, physiological and psychological level, from those first drinks right up to chronic alcoholism.

Alcoholism and problem drinking seems illogical to those on the outside, indeed it is equally perplexing for the alcoholic or problem drinker. This book provides a logical, easy to follow explanation of the phenomenon and detailed instructions on how to beat it.

Despite being entirely scientific and factual in nature the book is presented in an accessible and easily understandable format.

The Naked Mind by Annie Grace

Click photo for more on “The Naked Mind“.

Many people question whether drinking has become too big a part of their lives, and worry that it may even be affecting their health.

But, they resist change because they fear losing the pleasure and stress-relief associated with alcohol, and assume giving it up will involve deprivation and misery. This Naked Mind offers a new, positive solution.

Here, Annie Grace clearly presents the psychological and neurological components of alcohol use based on the latest science, and reveals the cultural, social, and industry factors that support alcohol dependence in all of us.

Alcohol and You by Lewis David

Click photo for more on “Alcohol and You“

Written in an uplifting, easy-to-follow format, “Alcohol and You” clearly explains:  The best, scientifically-proven ways to reduce or quit drinking. How to self-diagnose alcohol dependence in minutes. How to motivate yourself to change and enjoy the process.

How to decide whether cutting down or quitting is right for you. Medications and strategies to help deal with cravings. The best, free support to help maintain your progress over time. “Alcohol and You” will leave you feeling inspired, fully-informed, and excited about your future. Order this book today and say good-bye to alcohol problems.

The Power of Habit by Charles Duhigg

Click photo for more on “The Power of Habit“

In The Power of Habit, award-winning business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed.

Distilling vast amounts of information into engrossing narratives that take us from the boardrooms of Procter & Gamble to the sidelines of the NFL to the front lines of the civil rights movement, Duhigg presents a whole new understanding of human nature and its potential.

At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, being more productive, and achieving success is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.

The Sober Diaries by Clare Pooley

Click photo for more on”The Sober Diaries“.

This book is the story of a year in Clare’s life. A year that started with her quitting booze having been drinking more than a bottle of wine every day.

It sees her starting a hugely successful blog, then getting and beating breast cancer. By the end of the year she is booze free and cancer free, two stone lighter and with a life that is so much richer, healthier and more rewarding than ever before. 

Sober Diaries is an upbeat, funny and positive look at how to live life to the full.

We Are the Luckiest by Laura McKowen

Click photo for more on “We are the Luckiest“

Here, in straight-talking chapters filled with personal stories, McKowen addresses issues such as facing facts, the question of AA, and other people’s drinking.

Without sugarcoating the struggles of sobriety, she relentlessly emphasizes the many blessings of an honest life, one without secrets and debilitating shame. Click to check out “We are the Luckiest“.

Please notice that we are including links below in case you’d like to view the items directly on Amazon. These are also affiliate links that benefit Lynxoitc but represent no charge to you. Thank you for your support and kind attention.

Alcohol Explained by William Porter
The Naked Mind by Annie Grace
Alcohol and You by Lewis David
The Power of Habit by Charles Duhigg
The Sober Diaries by Clare Pooley
We Are the Luckiest by Laura McKowen

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Books, Food and Cooking, Health, Health and Diet, Lifestyle

Dukan Diet Attack Phase food list and the various Keto Alternatives

Above: Photo / Unsplash

Deconstructing “Ketogenic”, “Keto” and “Ketosis”…

The Ketogenic Diet, popularly referred to as simply “Keto”, is on top of the list of many well-known ways in which people have lost weight by eating food low in carbs. The ketogenic diet isn’t actually anything new and has been utilized for centuries, most commonly used to help diabetes. The diet was also introduced in the 1920’s as treatment for epilepsy in children, as well as tested with people who have cancer, polycystic ovary syndrome (POS) and Alzheimer’s. 

Yet, as a popular way to lose weight, Keto can’t take all the credit, since the rise in stature can be largely attributed to The Atkins Diet, which started around the 1970’s and commercialized the low-carb/high protein diet structure. Due to the initial success of The Atkins Diet, many other low carb diets and variations have been put on the map – such as Keto, Paleo, South Beach and The Dukan Diet to name just a few.

The four phases of the Dukan diet:

  1. Attack Phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
  2. Cruise Phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
  3. Consolidation Phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
  4. Stabilization Phase (indefinite): Follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

The Attack Phase is primarily based on high-protein foods, as well as a few extras that provide low calorie options:

  • Lean beef, veal, venison, bison, and other game
  • Lean pork
  • Poultry without skin
  • Liver, kidney, and tongue
  • Fish and shellfish (all types)
  • Eggs
  • Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
  • Tofu and tempeh
  • Seitan, a meat substitute made from wheat gluten
  • At least 6.3 cups (1.5 liters) of water per day (mandatory)
  • 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
  • Unlimited artificial sweeteners, shirataki noodles, and diet gelatin
  • Small amounts of lemon juice and pickles
  • 1 teaspoon (5 ml) of oil daily for greasing pans

So what makes Keto different? The Keto diet stands out from the other low-carb diets because you eat a much higher fat content, which accounts for as much as 70-80% of your food intake and usually, in contrast to other low carb diets, involves also eating only a moderate amount of protein.

The general idea is for your eating plan to include more calories derived from proteins and fat and less from carbohydrates.  With a low-carb diet, your body will eventually run out of fuel, usually taken from blood sugar (glucose), which will result in your body starting to break down proteins and fat for energy instead and that will result in weight loss.  This metabolic process, described here in a nut-shell, is called ketosis.  

Whether you want to just dip your feet in the pooland try out some Keto recipes, or go full hog (pun intended), we have provided some book titles on the most popular books relating to Keto.

What to Eat

  • Meat (Fish, Beef, Poultry)
  • Leafy Green Vegetables (Spinach, Kale)
  • Eggs and Diary (Cheese, Cream, Butter)
  • Oils
  • Nuts and Seeds
  • Avocados
  • Broccoli and Cauliflower
  • Berries
  • Water

What NOT to Eat

  • Bread (Flour, Wheat, Rice, Cereal)
  • Pasta
  • Starches (like Potatoes and Yams)
  • Sugar
  • high Fructose Corn Syrup
  • Corn
  • Legumes and Beans
  • Fruit (exception is Berries)
  • Soda
  • Milk (has milk sugar)

Being on a ketogenic diet is meant for the short term, rather than permanent, with the main focus being on losing weight and should not be done as a long-term lifestyle diet. This is because there have been some noted and potentially unhealthy takeaways from the diet; one that the diet heavily relies on red meat and other fat-rich processed, high-salt foods that are not optimum for daily consumption.  In addition, there have not been enough long term studies to conclude if the the short-term results of weight loss will last or if, after resuming carb intake, the pound will be put right back on again. 

As always, whenever choosing a specific elating plan, diet, or weight loss approach, keep in mind that everyone’s body is different and results will vary.  Consulting an expert on the matter, like a registered dietitian or general practitioner, is highly recommended for the best guidance on what is best for you. 

Keto-Evolution: Non Meat Options

Since The Keto Diet has been around for a long time, there’s no shortage of books and cookbooks on the topic. However there are now many new and different ways to incorporate Keto, with an offshoot of systems for non-meat eaters, including vegan and vegetarian options.

This is surprising, since when Keto comes to mind, it is normal first to picture high-protein animal products like meat, eggs and cheese at the forefront of what can be eaten on the diet. Knowing that you can have plant-based alternatives to choose from and incorporate for Keto is refreshing, and just might remove some of the biggest potential drawbacks mentioned above.

Ketotarian includes more than 75 recipes that are vegetarian, vegan, or pescatarian, offering a range of delicious and healthy choices for achieving weight loss, renewed health, robust energy, and better brain function. Dr. Will Cole comes to the rescue with Ketotarian, which has all the fat-burning benefits without the antibiotics and hormones that are packed into most keto diets.

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Health, Lifestyle, News, Observation

Is ‘headline stress disorder’ real? Yes, but those who thrive on the news often lose sight of it

Above: Photo Collage / Adobe Stock

It began with a basic “news you can use” feature from National Public Radio. Titled “5 ways to cope with the stressful news cycle,” producer Andee Tagle’s piece, published in late February, offered tips on how to cope with anxiety caused by news consumption in tense times.

Among Tagle’s tips: “Do something that feels good for your body and helps you get out of your head.” Also: “The kitchen is a safe space for a lot of us. Maybe this is the weekend that you finally re-create Grandpa’s famous lasagna … or maybe just lose yourself in some kitchen organization.”

Tagle’s simple self-help counsel quickly ignited social media scorn, seemingly touching a nerve among numerous commentators.

National Review’s Dan McLaughlin tweeted that the piece indicated that NPR employees “really do not envision their audience as grown adults.”

“I’m all for mental health awareness and therapeutic care,” tweeted Daily Beast editor Anthony Fisher, before ultimately dismissing Tagle’s article as “a lifestyle guide for narcissists.”

The piece and its condemnation raise issues involving research about the mental and psychological toll of everyday news consumption that’s gone largely unnoticed by the public over the last few years. Recent surveys and research on the subject have only occasionally been publicized in the general press. The COVID-19 global pandemic – and the doomsday news reports it sparked – attracted a bit more attention to this research.

Yet the mental and psychological toll of news consumption remains largely unknown to the general news consumer. Even if the research isn’t widely known, the emotions felt by what one Northwestern University Medical School article called “headline stress disorder” probably exist for an certain unknown proportion of news consumers. After all, if these feelings didn’t exist for at least some of their listening audience, NPR would never have published that piece. Nor would Fox News have published a similar article to help its viewers cope.

News threatens mental stability

The idea that more news, delivered faster through new and addicting technologies, can cause psychological and medical harm has a long history in the United States.

Media scholars like Daniel Czitrom and Jeffrey Sconce have noted how contemporaneous research linked the emergence and prevalence of neurasthenia to the rapid proliferation of telegraphic news in the late 19th century. Neurasthenia is defined by Merriam-Webster as “a condition that is characterized especially by physical and mental exhaustion usually with accompanying symptoms (such as headache and irritability).” Early 19th-century scientific exploration in neurology and psychiatry suggested that too much news consumption might lead to “nervous exhaustion” and other maladies.

In my own research into social psychology and radio listening, I noticed the same medical descriptions recurring in the 1920s, once radio became widespread. News reports chronicled how radio listening and radio news consumption seemed to threaten some people’s mental stability.

One front-page New York Times article in 1923 noted that a woman in Minnesota was divorcing her husband on the then-novel grounds that he suffered from “radio mania.” The wife felt her husband “paid more attention to his radio apparatus than to her or their home,” which had apparently “alienated his affection” from her.

Similar reports of addiction, mania and psychological entanglement spawned by new media emerged again as television proliferated in the American home in the 1950s, and again with the proliferation of the internet.

The public discussion of psychological addiction and mental harm caused by new technologies, and the ensuing moral panics they spawn, appears periodically as new communication technologies emerge. But, historically, adjustment and integration of new media occurs over time, and disorders such as neurasthenia and “radio mania” are largely forgotten.

Anxious about frightening news

“Headline stress disorder” might sound ridiculous to some, but research does show that reading the news can make certain subsets of news consumers develop measurable emotional effects.

There are numerous studies looking into this phenomenon. In general, they find some people, under certain conditions, can be vulnerable to potentially harmful and diagnosable levels of anxiety if exposed to certain types of news reports.

The problem for researchers is isolating the exact subset of news consumers this happens to, and describing precisely the effect that occurs in response to specific identified news subjects and methods of news consumption.

It is not only probable, but even likely, that many people are made more anxious by the widespread distribution of frightening news. And if a news consumer has a diagnosed anxiety disorder, depression, or other identified mental health challenge, the likelihood that obviously distressing news reports would amplify and inflame such underlying issues seems almost certain.

Just because popular culture manages to pathologize much of everyday behavior doesn’t mean identified problems aren’t real, as those skewering the NPR story implied.

We all eat; but some of us eat far too much. When that occurs, everyday behavior is transformed into actions that can threaten health and survival. Likewise, most of us strive to stay informed, but it’s likely that in certain situations, for certain people, staying informed when the news is particularly frightening can threaten their mental health.

Therefore, the question is not whether the problem is real, but how research might quantify and describe its true prevalence, and how to address the problem.

And that’s precisely why the NPR article caused such a stir. Many people who consume news without problem couldn’t fathom why others might benefit from learning how to cope with “headline stress disorder.”

In reality, the criticism aimed at NPR says nothing about those who find our current run of bad news particularly anxiety provoking. It does say a lot about the lack of empathy from those who would scoff at the idea.

Michael J. Socolow, Associate Professor, Communication and Journalism, University of Maine

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Food and Cooking, Health, Health and Diet, Lifestyle

German Bread History, Culture and Traditions

Video

There is a natural human tendency to crave comfort food during a time of stress, the feelings of baking and having the ability to feed and care for oneself was probably a very strong motivator. And what is more comforting than freshly baked, nay, home baked bread with a little butter and jam to beautify an afternoon spent at home. Even if the reason for being inside is not an ideal one.

Oddly, in the US and some other nations, bread and wheat products have been cast in the role of villain due to gluten intolerance and related illnesses. In the UK alone, in 2017, there were a reported 10% of the population suffering from some form of intolerance. Such a percentage would translate into tens of millions in the US.

Above: Photo / Adobe Stock

Is bread really the culprit or is there something else going on?

As a disclaimer, let it be stated up-front that there are certainly many people who suffer from conditions such as Celiac Disease who have a very real, hereditary response to gluten which is very serious. Many of the rest of us, however, who are not in that category, may have a situation brought on by a completely different set of circumstances.

Regardless of exact statistics, intolerance to gluten is clearly a “thing”, particularly in the US. Many theories are out there as to the cause, including industrial bread manufacturing methods, suspect ingredients such as emulsifiers used in baking and pesticides on wheat farms. Some have even reported that when intolerant individuals travel to Europe, symptoms disappear, although they eat bread and other gluten containing foods.

An entirely different culture producing a drastically different result: German baking tradition

While American Style bread is also available in Germany, it is rare and not commonly sold in Bakeries but rather only in SuperMarkets. They call it “Toast-Bread” as it’s primary advantage is being square and machine cut, therefore a better fit for a common toaster than the various shapes and sizes of slices cut from what they consider “normal” loaves.

What is considered normal bread is, for example, never sold more than eight hours after baking (except at “day old” scavenger prices). The number of real bakeries, ones that take very seriously the task of making “the daily bread”, per capita is large compared to any US city. This can be dug up in statistics, but is easier to realize by just walking down any street in a German city. Literally every other shop is a small bakery with a dozen different types of bread that was baked that same morning.

Bakers up at 4am all across every town and city

Another factor is the wide range of fresh ingredients included. A short list of the types of bread and various ingredients is vast, and varies from region to region. Six hundred main bread types are well known and this does not include many specialty breads and rolls.

In addition to wheat, bread is often made with rye, barley, potato, oat, spelt, soy and other lesser known grains. Added seeds, nuts and fruit often include one or more of the following (partial list):

  • sunflower seeds
  • pumpkin seeds
  • poppy seeds
  • fled seeds
  • walnuts
  • raisins
  • currants
  • sesame seeds
  • olives
  • linseed
  • hazelnuts
  • almonds
  • oat flakes
  • whole gain groats
  • whey

In Germany, at any common bakery on the street, most, if not all of the items described above would be available on any given day. No need to go to a special, overpriced “organic” or “gourmet” bakery in some high end neighborhood. Just any average bakery will do.

Oddly, these same ingredients are often touted in online health advice articles – implying that there are health benefits to adding these “special” ingredients to one’s diet, all while other countries have had them as daily menu items for centuries if not thousands of years.

Taking all of the above into account, it should come as little surprise that, in the US, obscure health issues due to the lack or misuse of heretofore standard food items would be on the rise. In the case of gluten intolerance, it rises to practically epidemic proportions. Fixing this for any individual, short of taking residence outside the US, would require extra efforts and involve a possible increase in the cost of nourishment. However, considering the alternatives (suffering with a condition without a cure), it might be well worth it.

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Books, Health, Health and Diet, Lifestyle

Apple Cider Vinegar can help by cleansing to build a Stronger Immune System

Small short term sacrifices can bring big long term gains

It seems as if so many of us have less robust digestion than we would like. Perhaps due to the “modern” mix of food types, or the high percentage of processed foods we consume, almost everyone would like to digest more easily and completely. Bitters, traditionally, contained a mixture of herbs and spices along with some alcohol, which acted as a preservative and enhancing agent.

As far back as the ancient Egyptians, who appear to have added herbs thought to contain medicinal powers to batches of wine. By the Middle Ages, distilled alcohol was combined with concentrated herbs and tonics. In the east, such as in China and India the use of bitter herbs goes back thousands of years beyond any exact recorded date.

Holiday Feasts Meet “Bitter” Antidote

In a fitting connection to todays US Independence Day celebrations, it was in the America of 1806 that the first “Cocktails” became popular – which was at the time concocted out of “bitters”, spirits, sugar and water.

In the present day it is the digestive benefits of the herbs themselves that have become popular often without alcohol at all, but rather purely as a medicinal digestive aid. Both in Ayurvedic and Chinese herbal medicine, for over 3000 years, the benefits of herbal bitters was recognized and in wide usage.

Simply put, the herbs in digestive bitters aid digestion by stimulating bitter receptors on the tongue, stomach, gallbladder and pancreas. The internal reaction to these compounds is an improved digestive functioning through increased production of digestive juices such as stomach acid, bile and enzymes to breakdown food.

Digestive enzymes are essential to life and are naturally produced in our bodies and digestive system. Nutrients are processed into a state that allows us to absorb all the nutrients. Another role for enzymes is to protect us from pathogens in food.

Rather than adding to this process, for example by introducing additional enzymes, bitters stimulate the natural production that is already occurring in the body. In the case of our modern American diet, so lacking in traditional bitter tastes in general (the exception being the dill pickle in the hamburger, as the old joke goes) introducing these herbs, known for a bitter and yet somehow soothing effect, can actually produce far more natural stimulation of the digestive system than one might otherwise expect.

In a personal anecdote, an associate known to the author has a mild case of Pancreatitis, one variation of which can be a chronic inflammation of the pancreas. The symptoms are an inability to digest due to a lack of enzymes normally produced by a healthly pancreas. The inability to digest can cause severe pain and can reoccur anytime a meal is taken. Needless to say, this is a serious problem for those who suffer from it. Unfortunately, there are no simple treatments available and, short of risky surgical procedures, only pain medications and intravenous feeding in a hospital are available as treatment. There is no cure, and it can be fatal.

Interestingly, in the case of our colleague, the bitters we describe below elicited an immediate, seemingly miraculous, recovery. No pharmaceutical drugs of any kind were involved. The recovery was within 24 hours and there has been no return of symptoms, as long as the bitters are used regularly.

While this seems wild, even far fetched, the secret may lie more in typical “modern” eating habits rather than in any superpowers unknown to mankind (remember bitters have been known and revered for thousands of years). Our friend admitted to a stressful period of time, before his condition first arose, when fast food and generally unhealthy eating habits were the norm for him.

While this is an extreme example, the idea that any of us, for example, after a large and tasty 4th of July BBQ celebration, might find ourselves in need of a boosted digestive performance, is anything but unlikely.

As discussed from the historical synopsis above, most traditional bitters contain alcohol, and while for many, this may be neutral ingredient, our colleague is allergic to anything alcoholic, so he sought out one alternative product that was alcohol free (Cider Vinegar Bitters from Urban Moonshine).

Cider Vinegar Bitters add an additional zing to the herbal mix

While the concept is amazingly simple: bitter flavors stimulate better digestion and are an important part of the spectrum of the human palate, the ingredient combinations can vary greatly.

The examples shown below can be used as an example of two, not typical but very effective products.

Cider Vinegar Bitters

by Urban Moonshine Herbal Apothecary
  • Apple Cider Vinegar
  • Burdock Root Extract
  • Ginger Root Extract
  • Dandelion Root Extract
  • Gentian Root Extract
  • Artichoke Leaf Extract

Better Bitters (classic)

By Herb Pharm
  • Orange Peel
  • Burdock Root
  • Anise Seed
  • Artichoke Leaf
  • Ginger Rhizome
  • Gentian Rhizome with Root
  • Organic Cane Alcohol

Usage Tips for Happiness in the Real World

Once this “bitter” remedy is in your “go to” arsenal of healthy antidotes to real world stress and the challenges of overindulgence, the problems you might have been experiencing could soon be a thing of the past. Best taken shortly before meals, Digestive Bitters, can be used to aid in digesting on special occasions, or as a part of an every-day health regime to reduce inflammation and stimulate better nutrient assimilation.

Although the anecdote above related to a particular disease (Pancreatitis), many more common, and less serious, conditions are also often reduced or eliminated through use of bitters, according to Dr. Shannon Sarrasin, ND: heartburn, gas and bloating, constipation, reduction of food sensitivities, possible reduction in sugar craving, less blood sugar irregularities, liver detoxification, and more.

Bitters are not recommended if you suffer from gastritis, stomach ulcers, gallbladder disease or kidney disease. As with any medicine or herbal supplement please consult a doctor or practitioner before using.

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Food and Cooking, Health, Health and Diet, Lifestyle

Try these Easy Food Swaps to follow the Heart Healthy Mediterranean Diet

Above: Photo / Unsplash

The World’s Best Diet is not really a “Diet”

The US News And World Report proclaimed the Mediterranean diet the top rated and best overall diet for 2019 and 2020 among the total 41 other popular diets evaluated by a panel of experts in diet, health and nutrition.

A lot of us have been spending much more time at home due to the isolation safety measures and business restrictions due to  COVID-19. If you’re like me – that also means you’re eating much more than usual too (easy and fast access to the kitchen, right?). If you are looking for a change in your eating plan that is also heart-healthy, the Mediterranean diet might be right for you.

The diet traditionally has been meant for foods, flavors and cooking methods that are available and readily utilized in the countries that surround the Mediterranean Sea. There isn’t an exact meal plan or recipe that can pinpoint or pay homage to that which is “The Mediterranean Diet”, however most meals are known to be rich in fruits and vegetables, whole grains, beans and nuts, with olive oil used as the primary source of fat.

Meals are therefore more plant-based rather than meat-based; red meat is not eaten often and very infrequent if so, instead, seafood and poultry serve as principal protein sources, and even so in moderation. Dairy of cheese and yogurt are also often eaten daily. Even wine is customary in moderate amounts with each meal.

Mediterranean diet consists of  very minimal if any processed foods, utilizing fresh and locally grown sources that are in season, this could be seen as a stark contrast to some of the more Westernize meals where there is access to heavily processed, “fast foods” and imported goods. The Mediterranean diet does leave room for indulgence, so a little piece of cake, or soda isn’t off the table, however the key is in the moderation. 

The options for meals are plentiful and never boring, since the emphasis is on fresh, your plate will always be booming with color. 

Read More: Intermittent Fasting is not just a diet: it promotes weight-loss, detox and better health

 Do Like the Mediterraneans’ Do…

Implementing any type of food program is one parts eating the right foods, but also a big part on one’s mentality and attitude. This isn’t a type of diet where calories have to be counted, nor is overly restrictive in what you can or cannot eat, which can be extremely important for longevity and the desire to keep up healthy eating habits. 

There is also a lifestyle element attached to the Mediterranean “diet” that is also strongly associated with all the mental and physical benefits.  First, this includes having an active lifestyle, walking is central with many Mediterraneans’, however any daily physical activity will do.  In addition, creating social interactions with other is also core, this can mean having a family dinner, or meeting with friends and using meals as an occasion to share and engage with others. 

  • Eat fruits and vegetables daily
  • Use olive oil for healthy fats
  • Eat fish and poultry or beans and eggs versus red meat
  • Incorporate whole grains 
  • Reduce sugar intake 
  • Drink wine instead of beer or other liquor 
  • Add spices to add extra flavor to any dish without the need for too much salt

The Complete Mediterranean Cookbook

Bring the Mediterranean–from Italy and Greece, to Morocco and Egypt, to Turkey and Lebanon–into your kitchen with more than 500 fresh, flavorful recipes. This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket. 

The structure of the book follows the guidelines of the Mediterranean Diet Pyramid. You’ll find large chapters devoted to Beans and to Vegetables, the Seafood Chapter is larger than Poultry and Meat, and the Fruits and Sweets chapter, while shorter, is packed with recipes you can truly feel good eating. 

Recipes include Spiced Baked Rice with Potatoes and Fennel, Tagliatelle with Artichokes and Parmesan, Orzo with Shrimp, Feta, and Lemon, Za’atar-Rubbed Chicken, Greek-Style Braised Pork with Leeks, and Orange Polenta Cake. Also Available on Amazon. 

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Apple, Breaking News, Coronavirus, Health, iOS 15, Lifestyle

In iOS 15.1 you’ll be able to put Proof of Vaccination ID into your Wallet

Above: Photo Credit / Apple

When the iOS 15.1 update drops for the general public (likely soon as it’s already been seeded to beta testers since Monday) it will feature the ability to add your proof of vaccination status to the Health app and then create a vaccination ID card in Apple Wallet.

Many businesses, venues, restaurants, and more are requiring proof of vaccination for entry. For example California is the first state where proof of COVID vaccination or negative test for indoor events over 1,000 people.

The new feature in iOS 15.1 is made possible by the support Smart Health Cards which are valid for California, Louisiana, New York, Virginia, Hawaii, and some Maryland counties, as do Walmart, Sam’s Club, and CVS Health.

Above: ID in iPhone Wallet

Therefore, using this system you would be able to to look up their information in state databases, if you are in any of the states listed above, but if you were vaccinated through at Walmart or CVS it will also be feasible to add your information to the Health and Wallet.

Once you have gone to the web site for your state, for example in California it would be found at https://myvaccinerecord.cdph.ca.gov where you can type in personal information such as name and date of birth to get access to your records and status.

Though iOS 15 already has the ability to download the information to your Health app, and you can do this today, the last step, adding an ID to your wallet from the health app will not be possible until you have upgraded to iOS 15.1.

The record is locked to your name and can only be used by you. There will be a QR code that you will first download to your health app on the iPhone, then, once it is in the health app there will be a prompt to allow you to “add to wallet”. By clicking that link a vaccination ID car, with the QR code will be generated and added to your wallet.

iOS 15.1 is likely to be available under > General > software update in your phone’s Settings app within days. (Our guess is by Monday, September 27, 2021)

  1. Tap the download link on your iPhone or iPod touch.
  2. Tap Add to Health to add the record to the Health app.
  3. Tap Done.

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Health, Lifestyle, Psychology

12 Methods to Becoming Smarter

Above: Photo Collage / Lynxotic / Unsplash

It is generally agreed that one reliable way to measure one’s intelligence is via aptitude tests like IQ scores. And a person’s IQ typically remains fairly consistent throughout adulthood.

Various brain exercises including puzzles as well as eating nutritious foods and getting proper sleep can also help you to maintain optimal use of your brainpower.

So how is it possible to become “smarter”? Well, the answer is by utilizing the raw brainpower capabilities you already possess and harnessing those cognitive abilities. Check out the various mental models that were developed by author Michael Simmons. These models are ways to look at reality to help make better decisions.

In the graphic below he has broken down 12 ways to improve methods of using the brain power that you already posses.

By taking these and developing the ways that you can make the most of their potential, and then by mixing them with one another synergistically, the potential for improvement is limitless.

You can also click on the link below for a larger resolution version, or visit Michael’s Medium page for more…

link to higher resolution version

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