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Wednesday 22 June 2016

How healthy is it to have fats?

For decades, grains and other high carbohydrate foods formed the base of the food pyramid and the foundation for a “healthy diet”.  All the while, fats were demonized.  

Unfortunately, these recommendations couldn’t be further from the ideal path to a flat belly.  A diet high in wheat and other grain products inevitably leads to high blood sugar and poor sensitivity to the hormone insulin.  In turn, poor insulin sensitivity has been shown to be a major cause of abdominal fat accumulation.  Even worse, the more abdominal fat you gain, the worse your insulin sensitivity becomes… and thus the vicious cycle repeats, often leading to out-of-control belly fat storage over time.

Fats, on the other hand, are instrumental in the regulation of your overall hormonal balance, including many fat-burning hormones.  When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with more of these fat-burning, healthful "fatty foods", you’ll be well on your way to a flatter belly.

Here are 7 of our top "fatty foods" for a flat belly: Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds), Avocado, Olive Oil, Fatty Fish (for example, mackerel, tuna, salmon, and trout), and Coconut Oil.

All of these "fattening" foods help to improve your overall fat-burning hormone balance, satiety and feelings of fullness after a meal, and also possess an array of other unique fat-burning and health benefits. 

For example, egg yolks are loaded with vitamins, minerals and antioxidants (making the myth about only eating egg whites for a flat belly completely false); avocados and olive oil are rich in heart-healthy, health-boosting fatty acids; many species of fish are a great source of inflammation-reducing omega-3s; and coconut oil is a prime source of medium-chain triglycerides (MCTs), well known for their appetite regulation, energy, and immune benefits.


How does green tea help reduce stress?

Researchers say an active ingredient in green tea may diminish stress

Stress is felt more extensively in women with pre-menstrual syndrome (PMS). More than 70 percent of American women of child bearing age cope with symptoms typically associated with PMS during at least some portion of their lifetime.

Green tea is known to have calming benefits and there is mounting scientific evidence that one of its most important active ingredients -- (the unique amino acid L-theanine) -- is responsible for this calming effect.

Suntheanine (a purified form of L-theanine from Japan) reduces feelings of anxiety and promotes the production of alpha brain waves, a state often achieved by meditation where one is deeply relaxed and mentally alert. Its effects are generally felt within 30 minutes and have been shown to last up to 8-12 hours. "Because of its mood-stabilizing effects, it would make sense that Suntheanine would be beneficial to women who experience symptoms of PMS," says Michael R. Lyon, M.D., the Medical Research Director at the Canadian Center for Functional Medicine and an expert on Suntheanine.

He adds that Suntheanine's ability to reduce stress without reducing alertness may be the ideal solution for these women.

Suntheanine also improves quality of sleep, without the risk of addiction or morning grogginess, another benefit for those who report symptoms of sleepiness and fatigue. Suntheanine amino acid can now be found in chewable tablets, capsules, beverages and other foods. One serving is equivalent to approximately 20 cups of green tea.


Wednesday 1 June 2016

How do breathing exercise help us sleep?



Plagued by anxiety night after night? Relying on over-the-counter meds? Just not getting the seven hours your body requires? If any of this sounds all too familiar, this breathing trick will help you get to bed sooner — no prescriptions required.

The exercise is called the 4-7-8 technique, and Dr. Andrew Weil calls it a "natural tranquilizer for the nervous system." Study after study has linked meditation to lowered stress levels, and this easy-to-follow exercise will help you reap some of the de-stressing benefits that come along with consistent meditation practice.

Beyond bedtime, Dr. Weil recommends performing this exercise whenever dealing with a stressful situation. The next time you can't curb sugar cravings, get into a fight with your partner, or can't hit the hay because you're overwhelmed, try it out for yourself. You'll start feeling more relaxed immediately. Here's how to do it:

1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
2. Exhale completely through your mouth, making a whoosh sound.
3. Close your mouth and inhale quietly through your nose to a mental count of four.
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth, making a whoosh sound to a count of eight.
6. This is one breath. Now inhale again and repeat three more times for a total of four cycles.

For more explanation, plus a video tutorial, check out this video: