Healthy Home Guide

How Sugar Makes You Fat

Look at how many grams of sugar are in what you’re eating (on the nutritional label). Now divide that number by 4. That’s how many teaspoons of pure sugar you’re consuming. Kinda scary, huh? Sugar makes you fat and fat-free food isn’t really free of fat. I’ve said it before in multiple articles, but occasionally, I’ve had someone lean over my desk and say “How in the heck does sugar make you fat if there’s no fat in it?”. This article will answer that puzzler, and provide you with some helpful suggestions to achieve not only weight loss success, but improved body health.

First, let’s make some qualifications. Sugar isn’t inherently evil. Your body uses
sugar to survive, and burns sugar to provide you with the energy necessary for life.
Many truly healthy foods are actually broken down to sugar in the body – through
the conversion of long and complex sugars called polysaccharides into short and
simple sugars called monosaccharides, such as glucose. In additions to the
breakdown products of fat and protein, glucose is a great energy source for your
body.

However, there are two ways that sugar can sabotage your body and cause fat
storage. Excess glucose is the first problem, and it involves a very simple concept.
Anytime you have filled your body with more fuel than it actually needs (and this is
very easy to do when eating foods with high sugar content), your liver’s sugar
storage capacity is exceeded. When the liver is maximally full, the excess sugar is
converted by the liver into fatty acids (that’s right – fat!) and returned to the
bloodstream, where is taken throughout your body and stored (that’s right – as fat!)
wherever you tend to store adipose fat cells, including, but not limited to, the
popular regions of the stomach, hips, butt, and breasts.

As an unfortunate bonus, once these regions are full of adipose tissue, the fatty
acids begin to spill over into your organs, like the heart, liver, and kidneys. This
reduces organ ability, raises blood pressure, decreases metabolism, and weakens
the immune system.

Not good!

Excess insulin is the second problem. Insulin is a major hormone in the body, and is
released in high levels anytime you ingest what would be considered a “simple”
carbohydrate, which would include, but not be limited to: fruit juice, white bread,
most “wheat” bread (basically white bread with a little extra fiber), white rice, baked
white potato, bagels, croissants, pretzels, graham crackers, vanilla wafers, waffles,
corn chips, cornflakes, cake, jelly beans, sugary drinks, Gatorade, beer, and
anything that has high fructose corn syrup on the nutritional label.

Two actions occur when the insulin levels are spiked. First, the body’s fat burning
process is shut down so that the sugar that has just been ingested can be
immediately used for energy. Then, insulin takes all that sugar and puts it into your
muscles. Well, not quite! Actually, most of us, except those random Ironman
triathletes and 8000-calories-per-day exercisers, walk around with fairly full energy
stores in the muscles. As soon as the muscles energy stores are full, the excess
sugars are converted to fat and, just like the fatty acids released from the liver,
stored as adipose tissue on our waistline.

But that’s not all. After the blood sugar has been reduced by going into the muscles
or being converted to fat in the liver, the feedback mechanism that tells the body to
stop producing insulin is slightly delayed, so blood sugar levels fall even lower,
below normal measurements. This causes 1) an immediate increase in appetite,
which is usually remedied by eating more food; 2) the production of a stress
hormone called cortisol. Cortisol triggers the release of stored sugar from the liver
to bring blood sugar levels back up, which, combined with the meal you eat from
your appetite increase, begins the entire “fat storage, metabolic decrease” process
over again.

This process of destabilizing blood sugar levels and sending your body on a roller
coaster ride can occur throughout an entire day, week, or month. The excessive
cortisol that accumulates in the body eventually distresses your hormonal system
and results in other problems, including a further decrease in metabolism, obesity,
depression, allergies, immune weakness, chronic fatigue syndrome and other
serious side effects.

So what kind of carbohydrates can you eat to avoid de-stabilizing blood sugar
levels, constantly sabotaging your weight loss, and spending hundreds of thousands
of dollars in health care as you get older? Here is a list of carbohydrates do not
trigger such a strong insulin response and instead provide long-term, stabilized
energy: apples, oranges, pears, plums, grapes, bananas (not overly ripened),
grapefruit, oatmeal, brown rice, whole wheat spaghetti and egg fettuccine, whole-
wheat pasta, bran cereal, barley, bulgur, basmati, Kashi and other whole grains,
beans, peas (especially chick and black-eyed), lentils, whole corn, sweet potatoes,
yams, milk, yogurt (preferably low-fat or fat-free) and soy. Stay away from
processed and packaged foods as much as possible, because they are highly likely
to include artificial sweeteners (which basically have a similar effect as sugar), as
well as simple and refined sugars. Keep your eye out for ingredients that include
sucrose, maltose, dextrose, fructose, galactose, glucose, arabinose, ribose, xylose,
deoxyribose, lactose, and other fake names for sugars. Even “healthy” juice and
many health food products will need to be avoided if they contain high levels of
sugar.

If you need more help with your diet, just let me know. Feel free to e-mail
elite@pacificfit.net, and I’ll give you some suggestions on how a personal trainer can
help you with your nutrition. My new book, Shape21, includes 21 days of nutritional
intake that completely stabilizes blood sugar levels, which, when combined with the
perfect exercise program that I’ve detailed in the book, leaves you with a lean,
athletic body. You can check it out at my website, http://www.pacificfit.net, or at a gym
near you. E-mail elite@pacificfit.net for more information.

As the head trainer for Pacific Elite Fitness at http://www.pacificfit.net, Ben holds bachelor’s and master’s degrees in sport science and exercise physiology from University of Idaho, and is certified by the National Strength & Conditioning Association as a personal trainer (NSCA-CPT) and strength and conditioning coach (CSCS). In addition to over 6 years of experience assisting professional, collegiate, and recreational athletes reach peak performance, Ben has helped thousands of invidivuals achieve weight loss, rehabilitation, and lifestyle wellness goals. Ben is available to present at fitness, multi-sport, or corporate wellness seminars, and provides both web-based and in-person coaching.

Article Source: http://EzineArticles.com/?expert=Rebecca_Collins

Article Source: http://EzineArticles.com/?expert=Dr._Steve_Tuggle

===============================

Drink Chocolate Mint Black Tea

===============================

Cinnamon Helps Heart Health And Weight Loss

Because heart disease is such a devastating problem studies are always underway. Research has shown that there are some controllable risk factors, things that we can take charge of to help prevent the likelihood of heart disease.

Even such problems as unhealthy cholesterol levels, high blood pressure, obesity, and an inactive lifestyle are considered risk factors. These are all things that can easily be controlled with proper diet, exercise, and perhaps in some cases, they can be treated with medications.

Another risk for the development of heart disease is Diabetes mellitus type 2 or type 2 diabetes (formerly called non-insulin-dependent diabetes mellitus (NIDDM), or adult-onset diabetes)type II diabetes, adult onset or diabetes mellitus.

Clinical trials have shown that cinnamon can effectively be used to lower blood glucose levels in patients with type 2 diabetes. Although there has not been a study that proves a direct correlation between cinnamon and heart health, the fact that cinnamon can lower blood pressure can indirectly improve heart health. Therefore, recommendations for cinnamon continue.

The problem is that the typical consumer purchases cinnamon that is sold for use as flavoring in foods. In the United States this will commonly be cassia. Although it is unclear which type of cinnamon was used in the trials mentioned, it is known that consumption of large amounts of cassia is not advisable. The cassia plant contains an element that can be toxic to the liver and kidneys if consumed in large quantities.

Many of the so called ‘fat burners’ contain cinnamon as an active ingredient. These are the products that are advertised to help you lose weight by helping your body burn more fat. While they do not work for everyone there is evidence that they work for some.

Heart health should be of prime consideration during any weight lose attempt. The American Heart Association recommends achieving and maintaining a healthy weight. The health of your heart depends on it. If you are overweight it is important that you eat right and exercise in order to lose the weight. Once the weight is off it is just as important to maintain the weight loss. Fluctuating up and down the weight scale can be as unhealthy as remaining overweight.

Whether you decide to use cinnamon as a diet aid or to help your heart as you lose weight, you will need a plan for your weight loss. Begin with a visit to your doctor. Find out if there are any medical issues that should be addressed as you begin your weight loss journey. Your doctor is likely to have some suggestions for diet and exercise plans that are suited to you specifically.

Keep a weight loss journal to track your progress. This will be more helpful than you can imagine. Set realistic goals and find ways to work your plan into your current lifestyle. Keep your focus on eating the right foods, at the right time, in the right quantity, and getting enough exercise.

===========================

Click Here to Order Cinnamon Extract

===========================

Natural Cures for Acne

Acne most commonly affects those between the ages of twelve and twenty-four. Although acne is thought of as an affliction of the teenage years, many adults also suffer from this common problem.  Because of the vast widespread of acne, you’ll find literally hundreds of curative options available on the market.  The good news is that there are natural cures for acne that can be performed at home without any prescriptions.

What exactly is Acne? It’s an inflammation of the skin’s sebaceous glands. The condition also affects the hair follicles. Acne usually appears as small lesions on the face, neck, shoulders, and chest. Other areas that frequently break out are the temples, cheeks, chins and the back.  The severity of the condition varies a lot from one individual to another.

Vitamins can be very beneficial: Vitamin A, Niacin and Zinc are some natural cures for acne that are also quite affordable.   Many people try taking vitamins for a week and if they don’t see fast results they quickly give up; however, to see best results, one should take them consistently for a least one month to begin seeing positive results and to determine if it’s going to work or not.

This 3-step method can be beneficial: Wash your face with mild soap and water, followed by gently swiping the skin with a cotton ball soaked in witch hazel.  (Witch hazel is a combination of water, alcohol, and extract from the bark and dried leaves of the witch hazel plant.)  Afterward, apply an oil-free moisturizer.

Note: Some people substitute alcohol for the witch hazel; however, this is not suggested because alcohol can damage the skin from the extreme drying effect. Witch hazel is just as effective without being as destructive as the alcohol.

A word on acne prevention:

1. Use cucumber treatments as a simple preventative measure against acne. Apply grated cucumber extract to the face, eyelids, and neck for around 15 – 20 minutes to exfoliate the skin and help to prevent the formation of pimples and blackheads.

2.  Be consistent using the basic strategies of good hygiene. Regularly washing your face (or affected areas) with a mild soap 2 – 3 times per day is recommended. Use a  gentle washing motion to perform a circular massage during cleansing.

3.  Eat a healthy diet. There are many foods that experts claim should be avoided.  You should keep a food journal to try to determine when you have a lot of outbreaks.  Commonly said foods to avoid are those containing hydrogenated oils and trans-fatty acids, such as cookies, chips, chocolate, margarine, milk products and shortening.

4.  Always check the ingredients of  any products that you put on your face, including makeup, soap, lotion, creams, etc.  Avoid oil-based products and choose natural-based products that are safer and just as effective.

Some ingredients to avoid: Alcohol, benzoyl peroxide, isopropyl myristate, lanolin, mineral oil, parabens, propylene glycol, sodium lauryl sulphate, sodium laureth sulphate,

5.  Wash your hair as often as necessary to keep it clean. People with acne often have oily hair as well as oily skin. In order to prevent oil from getting on your face, keep your hair clean and pulled back or combed away from y0ur face.

Taking these extra preventive measures may seem tedious, but the effort should be worthwhile.  Remember natural cures for acne are the best options and you should use them consistently in order to get the best results.

========================================

Recommendation: Try Natria Acne Treatment Gel, a potent formulation of natural ingredients to fight acne.

========================================

4 Simple Ways to Fall Asleep Faster

Most of us really hate getting up in the morning. What’s even worse is knowing that we lost two or three hours of sleep because we couldn’t get to sleep and now we have to face a rough day ahead.

The terrible downside…

The lack of sleep will leave us feeling fatigued and stressed during the day. This can also lead to feelings of frustration and irritability which can have an impact on how we relate to the people around us.

If we are feeling exhausted our metabolism often drops (leading to weight gain) because we lack the motivation to exercise or even fork out the effort to prepare a healthy meal…which means we may be tempted to grab fast food and perhaps spend the entire evening on the couch.

Occasional loss of sleep doesn’t seem to have long term affects, but what if we are deprived of sleep on a regular basis? Just imagine the cumulative effect! We would likely feel lousy, lose our friends, gain weight, and be out of shape physically. That’s proof of how important sleep is to our well-being!

Obviously, we desire a good night’s sleep, but may find ourselves scratching our heads for ways to fall asleep faster. The good news is that there are some simple tactics that you can use to improve your chances of sleeping through the night.

4 Simple Ways to Fall Asleep Faster…

Don’t eat too close to bedtime.

Eat at least 2 – 3 hours before your scheduled bedtime so that your food will be mostly digested. If possible, avoid spicy foods or anything that might cause indigestion. Also avoid caffeine if it seems to over stimulate you and make you restless.

Try to get more active or schedule a time to exercise.

Your body needs to exert some energy during the day. Exercise and activity helps the body crave sleep at night. If you spend your day at the office where you sit at a desk for long hours, then scheduling some exercise time during the early evening can help improve your chances of falling asleep faster at bedtime.

Develop a bedtime routine.

We know that establishing a consistent bedtime routine works for children. The good news is that it works for adults too.

Develop a bedtime routine that you follow faithfully every night before going to bed. An example would be reading a chapter from a book, then having a drink of water before brushing your teeth and getting into bed.

Choose whatever works best for you. Eliminate a lot of activity and make your routine pleasant and peaceful as possible.

Pamper yourself.

Make yourself comfortable and relaxed as possible. Some people prefer sleeping with a fan on for a breeze or some type of white noise (an air purifier, for example) and some people insist on a night light.

Some people love to have socks on in order to be comfortable, but others would feel that their feet were suffocating. Other individuals cannot go to sleep without the tones and voices coming from the TV. On the other hand, some need absolute darkness and total silence.

Your goal is to determine exactly what you need and then try to create the perfect atmosphere that will help you drift off peacefully into a nice slumber.

Also, consider other things such as the position of your bed. Perhaps you’re too close to your window where you feel chilly drafts or hear too much noise. Think about relaxing fragrances that you might like to use. Many people enjoy the scent of lavender and other soothing fragrances.

If after trying the above techniques you are still having difficulty sleeping, you may want to seek professional help. Your doctor might want to run some tests to see if there are medical issues for your insomnia.

Over all, your main focus is to know what is necessary to create the best atmosphere for your bedtime in order to induce sleep. It pays to sleep well. Remember that sleep is very important to your well-being.

=============================================

Click here for: Sleep Support Vitamin Health Supplements

=============================================

Symptoms, Causes  and Prevention of Strokes

Causes of Strokes

Strokes are caused by a lack of oxygen to the appropriate area of the brain. Oxygen is of course carried through the body via the blood.

A stroke is a medical emergency as it can cause numerous types of complications and even death. A stroke is the leading cause of disability in the United States and Europe. The effects of strokes can range in severity from extremely mild to paralysis. The affliction is limited to one side of the body – the side opposite the side of the brain that was oxygen deprived.

With some stroke victims that are affected in the limbs, they may still retain some control of their arms and legs. However, in some cases their muscles may shake so badly that the sufferer requires assistance with even the simplest of tasks. He may not be able to keep his balance well enough to walk and therefore may need a wheelchair.

Symptoms of  Strokes

Symptoms of strokes usually come on very suddenly and seemingly without cause. Face weakness, arm dangling, and abnormal speech are the usual early signs of a stroke, but they can include any or all of the following:

-  Brief loss of consciousness

-  Dizziness or loss of balance

-  Difficulty speaking or understanding others

-  Sudden weakness or numbness of face, arm, etc. (particularly on one side of body)

-  Intense headache that comes on suddenly and unexplained

-  Sudden nausea

-  Blurred or dimmed vision

After these basic symptoms are noted the patient will be in an emergency room and at that time he/she will likely be assessed for the following:

-  Inability to move tongue from side to side or to protrude it

-  Inability to turn head to one side

-  Altered smell, taste, hearing, or vision

-  Altered breathing or heart rate

-  Decreased reflexes and sensations

-  Problems with balance

Prevention of  Strokes

Just as with other health matters, prevention is always the best way to deal with strokes. And the way to prevent a stroke is much like the way you would prevent heart disease or in general, live a healthy lifestyle.

First of all you need to control your blood pressure. You also need to insure that your diet is nutritious and healthy, including being low in salt and cholesterol, but rich in potassium. Regular exercise is advised and of course, smoking is frowned on.

Some suggested healthy foods that can help prevent strokes:

-  Almonds

-  Apples

-  Apricots

-  Blueberries

-  Carrots

-  Oat Bran

-  Rice Bran

-  Salmon and Tuna

The effects of stroke can affect victims in various ways, including physically, emotionally, mentally, or even a combination of any two or all three. The resulting dysfunctions are related to the areas of the brain that have been damaged. If severe enough, the stroke can result in coma or even death.

========================================

Click to view: Cholesterol Vitamin Supplements

========================================

Read about Fruit, Fiber, Fat, Vegetables and Preventing Breast Cancer’s Return. Robert Rister is the author or co-author of nine books on natural health including the critically acclaimed Complete German Commission E Monographs and Healing without Medication.

What is a nature’s clock? Why is it popular as a stress-free way of waking you up? It is actually an alarm clock that wakes you up with sounds of nature. These clocks have many methods in waking a person up including the use of methods with nature sounds. Some of the well known sounds are digitally recorded audios of the oceans, forest, rain, or even thunder storms.

Aside from waking you up, these sounds can be relaxing and help you fall asleep. If you choose the sounds of nature to help you drowse off to sleep, you may want to choose the internal beeper or radio for the wakeup function. These kinds of clocks are quite well known to people who had problems with sleeping. The sounds in nature reach deep into our minds and can have a calming effect.

Most people I know wake up to a horrific alarm. That’s because most standard alarm clock uses a horrible buzzer or radio. A nature’s alarm clock can change that from now on. Now, you can wake up peacefully without being jolted. I pretty much choose waking up to a gentle rainfall than to a jarred buzzing.

Each day, from now on, you can choose to have a new sound to wake you up. You can also go to sleep with different sounds like a quiet, soft rain, the lull of the ocean, the youthful chirping of insects in the forest. These sounds are digitally recorded thus making it very clear and somewhat realistic. The current technology has reached a level where you can actually experience that you are caught in a soft rainfall without getting wet.

Now, how about the price? Well, if your clock cost you ten bucks from your dime store, then yes, it is probably more expensive than your clock. Due to progresses in technology, digital recordings are now valued at reasonable prices. They are well made but are now relatively inexpensive.

Follow the link for a must-see source for more free details when looking for your Natural Alarm Clock by Paul Easton. He is a fanatic of quality products online. He explores old clocks and popular ones like Light Alarm Clock and efatures it in Everyday Magazine blog with similar products all over New Zealand.

8 Natural Herbal Remedies For Sinus Infection

Who knew that taking certain herbs could help relieve sinus infection? Believe it or not, a lot of civilizations have been using it for years. We just got caught up with the western philosophy of how we approach medical science. The best thing about using herbs is that there are no known side effects compared to conventional drugs and here are a few you can take.

Here are some natural herbal remedies to help you relieve sinus infection symptoms:

~ Eucalyptus

Eucalyptus is a fragrant herb that is nice to smell and is known to soothe throat. What makes this herb so unique is that it has antiseptic properties that can help shrink swollen tissues like your nasal passages. You can buy the leaf and mix this with warm water and drink it. If it is still too hot, go close and inhale the steam. You may also take it orally as this is also available in lozenge form.

~ Echinacea

Echinacea  is an herb that can kill certain viruses in the respiratory system. It is also available in capsule form and you can increase the dosage when needed then reduced when things get better. People who are allergic to ragweed should not try this herb.

~ Ephedra

One effective herb that is recommended by the World Health Organization to treat sinus infection is the herb known as Ephedra. It is also used to treat other problems like hay fever and the common cold and because there are some risks taking it, this should only be taken under the strict guidance of a doctor.

~ Ginger

Most people know ginger as an herb that fights headaches. Since it has anti-inflammatory properties, it can also be used to treat sinus infections. This is also available in capsule form and before taking it, you are advised to read the directions.

~ Goldenseal

Goldenseal is another herb that you can use to treat sinus infection. Studies have shown it improves overall congestion so it improves your overall health. What is even better is that it has antimicrobial properties that can eliminate bacteria. The herb also contains compounds similar to steroids which reduces inflammation.

~ Peppermint

Peppermint smells very good which is why it can calm the mucus membranes. Like the others, you can mix this in hot water and inhale it and drink it as tea.

~ Lemon balm

Lemon balm is often used to fight bad breath. But did you also know that it can fight sinus infections since it is helpful in fighting off bacteria and viruses? You just have to buy the leaves and then mix this in hot water for about ten minutes. After straining, you can pour a cup and drink as you please.

~ Licorice

You don’t mix the leaves of licorice to relieve sinus infection but rather use its root. There are two types of licorice products around so you can also opt for the capsule version which also boosts your immune system.

There are other herbs you can use to fight a sinus infection aside from the seven mentioned. In fact, most of these herbs can be mixed together. You can buy this in capsule form or pluck it out from your garden.

In the end, it doesn’t really matter where you got it because it is designed to do one thing and that is to relieve you from sinus infection.

==========================================
Click Here to Order Echinacea / Goldenseal by Vitabase

==========================================