How To Achieve Your DREAMS?

By Richard Brody                 

How often, are we instructed, to try to live our personal DREAMS, while, often, not fully recognizing some of what that requires, and why? Henry Ford is often credited with saying, You can think you can, or can't. Either way, you'll be correct. That is relevant, because, one has little, to, no chance, of achieving these, unless/ until, he first, takes the time, and makes the effort, to identify, understand, and be personally motivated, by specific things/ conditions/ circumstances, first! With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means and represents, and what it means, in terms of, our overall health, and well - being.

1. Delve deeply; discover; directly; desires: Dreams must be personal, and avoid the error, of, merely trying to adopt those, of others, and, Keeping up with the Joneses! One must look, directly, at the possibilities, and discover, which of his desires, are the most important, and might, have the greatest influence/ impact, over his life!

2. Realistic; relevant; responsive; responsible; ramifications: Avoid the temptation to tell yourself lies, and, instead, be realistic, and know your strengths, as well as areas of personal weakness! How relevant are your aspirations, to becoming, happier and healthier? What might you, proceed, to be, as responsive, as possible, for your own, best - interests? Give yourself a thorough, check - up, from the neck - up, in a responsible way, in order to avoid as many undesirable ramifications, as possible!

3. Emphasis; endure; enrich: How do you know, where to place your most emphasis, and, are you prepared to proceed, persistently, and endure/ overcome, life's obstacles and challenges? Are you actions, focused on enriching yourself, towards getting closer, to your genuine dreams and aspirations?

4. Attitude; aptitude; attention: You'll only address your personal dreams, when you proceed, forward, with a true, positive, can - do, attitude, and combine your considerations, focus, and emphasis, with a well - developed, relevant aptitude, and skill - set! Will you commit, to focusing most of your attention, on your personal priorities, instead of getting, hung - up, on the petty stuff?

5. Motivate/ motivating; meaningful; make mark: Achieving any dream, means, effectively, proceeding, towards making your mark, for the better! Will you live a truly, meaningful, existence? Will you motivate, yourself, on a daily basis, and will this motivating, mind - set, help to make you happier, and more fulfilled?

6. Solutions; strengthen; serve: How one serves his needs, and creates viable solutions, which strengthen him, and create a path, to greater success, often, differentiates between one, who lives his dreams, versus, abandons them!

Are your personal DREAMS, truly, meaningful, to you? Focus on ways you can, instead of why it might be difficult!

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. Website: http://plan2lead.net and LIKE the Facebook page for alternative health: http://facebook.com/althealth

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Eating to Lower Cancer Risk

By Bonnie R Giller             

Cancer is the second leading cause of death in the United States. According to the National Cancer Institute, in 2019 about 1.8 million people were diagnosed with some type of cancer whether it be breast cancer, prostate cancer, pancreatic cancer, and so forth.

Cancer is a disease where cells divide and grow at a rate faster than they normally should. This excess cell growth destroys body tissue and forms a tumor. Cancer is thought to happen in three stages: initiation, promotion, and progression. Diet is a powerful tool that can help to slow or even reverse the promotion and progression stages.

Nutrition and Cancer

Nutrition is an important factor in cancer treatment and prevention. While your diet won't make you immune to developing cancer, it can certainly help to lower your odds.

Scientific research conducted by medical professionals such as Dr. T. Colin Campbell, Dr. John McDougall, and Dr. Dean Ornish suggests a diet which maximizes whole plant-based foods can be beneficial in helping fight cancer. This means eating lots of fruits, vegetables, whole grains, legumes, nuts, and seeds daily. You don't have to eat a diet exclusive to plants, but it's a good idea to make them the main star of the show.

5 Tips for incorporating more fruits and vegetables into your diet:

1. At breakfast, top cereal, pancakes or oatmeal with fresh berries, bananas or peaches.

2. Pre-washed and pre-cut fruits or vegetables makes for a great easy, fast and healthy snack.

3. Incorporating more salads into your diet is a great way to get in a lot of vegetables.

4. Make your plate colorful, incorporating three different vegetables with protein (i.e. spinach, carrots, and beets).

5. Fruit salad or baked fruit is a great alternative for dessert.

5 Tips for incorporating more whole grains into your diet:

1. Instead of white bread, white pasta, or white rice, try whole wheat or whole grain bread, whole wheat pasta, or brown rice as a healthier alternative.

2. Use whole grains as side dishes such as pilafs, barley or quinoa.

3. For breakfast, try whole grain cereals, whole wheat pancake and waffle mixes, or whole grain hot cereals.

4. Enjoy whole grain crackers as a snack.

5. Choose alternatives to processed and red meats:

- Fresh roasted turkey or chicken makes a good substitute for red meat.

- Tofu or tempeh can be used in almost any recipe as a substitute for meat.

- Choosing turkey sausage or turkey bacon with breakfast is a better option than beef sausage.

- Egg salad or hummus is a good substitute for lunch meats.

If you are undergoing chemotherapy treatment for your cancer, it's possible you are experiencing a loss of appetite or change in taste preferences. Foods may taste metallic or perhaps you experience nausea. This certainly makes eating and proper nutrition a challenge. Unfortunately, eating less food in this situation can lead to malnutrition. This is why it's important for you to eat enough nutritious food, so your body has the energy it needs to heal and fight infections.

Some strategies you can test out to get through this difficult time include minimizing cooking odors, eating high calorie, high protein foods, small frequent meals, and sip only small amounts of liquids during meals. If you continue to have issues with food, talk to your doctor or a registered dietitian for more help.

We can fight cancer with the foods we have on the end of our forks. Listen to your body and eat what makes you feel good.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook/

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Some Food Pairings That You Need To Avoid

By Aakanksha Vatsal 

Can Fruits be eaten with or after a meal? which proteins can be combined with starchy foods? DO some food decrease your digestive rate? Are there some food combinations to avoid?

These are a few questions that I will attempt to address in this article. I have also described the reasons why a few food combinations are beneficial and why some of them must be strictly avoided.

Before understanding the rules regarding the best and worst food combinations, let us define every food category:

• Starchy foods: Pasta, bread, cereals, grains, potatoes/ sweet potatoes, winter squashes or pumpkin
• Non-Starchy foods: Asparagus, cabbage, cauliflower, cucumber, onions, brussels sprouts, artichokes, broccoli, celery, eggplant, mushrooms, leafy greens, peppers or zucchini
• Proteins: Chicken, beef, eggs, fish, seeds, nuts, beans, legumes or soy products like tofu.
• Fruits: Includes all the acidic, less acidic, sweet fruits and melons

Lets look a few food pairings or combinations that have to be avoided:

1. Latte and a croissant:

This breakfast combination consists of processed foods like croissant, which lacks fibre. This combination spikes the blood insulin levels and can lead to a serious sugar crash. It further decreases the energy production in the cells and allows the liver to store the excess calories as fat instead of using them as fuel.

As an alternative, it is better to include a whole-grain English muffin and a Black coffee in your breakfast. This combination is rich in fibre and low in fats. The caffeine in the black coffee will help the cells burn fat faster, while the whole grain muffin will cause a slow release of energy.

2. Fruits with a meal:

Fruits are a rich source of sugar and can break down at a faster rate compared to a heavy meal, which consists of meat, vegetables, starch etc. This leads to a fermentation reaction in your stomach and causes many digestive issues.

Similarly, combining some fruits with dairy can lead to bloating. Avoid eating citrus fruits with milk, however, you can eat dates and milk. Fruits must be consumed individually, and not with any other foods. The best time to eat fruits is in the mornings, on an empty stomach, with a glass of water, as it helps in detoxifying your system. You can also indulge in a fruit as an afternoon snack rather than reaching for those chips!

3. Dairy products with meat, fruits or vegetables.

Milk needs to be consumed alone. You can use a few spices like cinnamon and cardamom to enhance the flavor of milk. Avoid using milk with sour foods. The acidic nature of these fruits curdles the milk in the stomach and can lead to many digestive problems. You can eat dates and milk.

Dairy products like cheese and yoghurt with fish, eggs, beans, meat etc., must not be combined together.

On the other hand, clarified butter or ghee can be used for cooking vegetables as it displays similar properties as cooking oil.

4. Beans with dairy, eggs, fish, meat or fruit.

Though beans are very beneficial and product vital micronutrients like Iron and magnesium, they contain a high quantity of soluble fibre, which can lead to flatulence. Combining this food product with meat, eggs or dairy can become very difficult to digest and can lead to bloating.

Instead pair beans with nuts, other beans, vegetables or lentils. These need to be cooked well to aid in digestion.

5. Melons with other foods:

Melons must always be consumed on their own or not consumed at all. They MUST NOT be combined with dairy, grains, fried foods, eggs or starchy foods.

Hence, in summary, some of the food combination rules are as follows:

1. Foods that CAN be combined:

• Starchy foods can be combined with the non-starchy items

2. Foods combinations that MUST be avoided:

• Starchy foods and proteins

• One form of protein with a different form

3. Some foods that NEED TO BE EATEN ALONE

• Melons

• Dairy

These rules are based on the fact that all different categories of foods are digested at different rates and generate different by-products. For instance, the starchy and non-starchy foods can be combined together since they can be digested at the same pH level; while starches and proteins are digested at different pH levels.

Also, some foods like fruits are digested faster than proteins, and hence need to be eaten separately. If combined, it can overload the digestive system and decrease its efficiency.

Let's look at one example of an ideal food combination:

1. Breakfast: You can include a fruit bowl with bananas, berries or grapefruit
2. Mid-morning snack: A whole-grain toast with avocado, or scrambled eggs or veggies. (DO not add cheese since 2 proteins must be avoided and also dairy is eaten separately). You can have a cup of black coffee.
3. Lunch: A tofu or chicken salad with veggies like lettuce, peppers etc. You can also use a vinaigrette or olive oil dressing on the salad.
4. Afternoon/Evening Snack: You can include a fruit like apple or pear. It should be 2-3 h before your dinner
5. Dinner: Brown rice with any one protein of your choice.

These food combinations are based on the ancient Ayurvedic theories regarding which foods work best. Though, not all the rules can be practically followed, you can always try your best to incorporate a few of these rules in your daily lives. Remember to include a large variety of foods in your diets to derive the maximal amount of nutrients.

Please check my video about 5 food Pairings to avoid https://youtu.be/jD6GkBFGViU

Subscribe to my YouTube channel if you are interested in more of such content https://www.youtube.com/channel/UCj7mbqx8UfhuHpJc0mpDvaw/

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How to Manage Hypertension Using Natural Ways

By Jhony Gill             

While prescription drugs can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their pressure naturally without medication with home remedies for low pressure (called hypotension). First, get to a healthy weight (these tips can help you get there). Then try these strategies to reduce the risk of heart disease.

High blood pressure plays a contributing role in more than 15% of deaths in the United States.

some points are given below these points are helpful for control hypertension

1. Go for walks

Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmHg over 6 mmHg, found the study.

2. Breathe in deeply

Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night for low pressure. Inhale deeply and expand your belly. Exhale and release all of your tension. (Try these stress-busting yoga poses to relieve tension.)

3. Pick potatoes every day

Loading up on potassium-rich fruits and vegetables is an important part of any pressure lowering program, says Linda Van Horn, Ph.D., RD, a professor of preventive medicine at Northwestern University Feinberg School of Medicine. Aim for 2,000 to 4,000 mg of potassium a day, she says.

4. Be salt smart

Certain groups of people-the elderly, African Americans, and those with a family history of high blood pressure-are more likely than others to have a pressure that's particularly salt (or sodium) sensitive.

5. Indulge in chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic and increase the chances of low blood pressure. In one study, 18% of patients who ate it every day saw pressure decrease

6. Take a good supplement

In a review of 12 studies, researchers found that coenzyme Q10 reduced pressure by up to 17 mmHg over 10 mmHg.

7. Drink light alcohol

According to a review of 15 studies, the less you drink, the lower your blood pressure will drop-to a point. A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day.

8. Relax with music

They asked 28 adults who were already taking hypertension medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly.

I think Firstly, get to a healthy weight. Then try these strategies to reduce the risk of heart disease.

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Ageing and Exercise

By Richard Hardcastle            

You do not have to fall apart as you get older - It is very possible to slow down or even hold back the ageing process. When we pass the age of 50, our bodies face a variety of anatomical and physiological changes. We can reverse or slow down these changes through regular physical activity.

Joseph Pilates Thinking and Exercises

Joseph Pilates said "the spine was the key to physical and emotional well-being. Neutral spine alignment is everything." He went on to say "If your spine is stiff at 30, you are old. If it is flexible at 60, you are young."

Pilates training develops deep core muscles in the back and abdomen to support the spine. Many people including myself, can adhere to his exercise system. It has true benefits to health as we grow older.

He was so ahead of his time. On a global scale, only over the last 25 years have we really taken onboard his ideas. His exercise system is the way forward for older people to enjoy later life. It can transform your all round mobility, strength, and posture well into your 80's and beyond.

If you take a look on YouTube at some footage of Joseph Pilates exercising in his later years, you can only be awe inspired by his physicality and mobility.

Neuromuscular Changes

• Less production of testosterone
• Muscle loss including fast-twitch muscle
• Connective tissues less elastic with age

We are at our strongest and most powerful in our thirties. This remains constant up to our fifties.

After this, we lose around 10 oz of muscle mass every year. By around 70, men and women will face a 40% reduction in muscle mass. Sound scary?

This muscle loss is due partly to less production of testosterone. The loss of muscle also includes fast-twitch muscle fibres (muscles used for quick movement). The risk of falling in the elderly is linked to this combination of decreased fast-twitch muscle and overall muscle loss.

Connective tissue becomes less elastic with age too, which explains why many elderly people complain of muscle stiffness.

Resistance exercises for older people show sustained or increased muscle strength, elasticity and muscle mass.

Body Composition

As we get older, muscle mass reduces whilst body fat increases. As mentioned earlier, this decline in muscle mass is due to less production of testosterone. Because muscle uses more calories than fat, the combination of muscle loss and fat increase slows down your metabolic rate.

Aerobic and resistance training can increase the muscle mass. After resistance training, the muscles burn fat to re-build and strengthen themselves. This is where the fat loss occurs. Using these exercises stops the onset of weight gain in the form of fat.

Changes in diet can also enhance your body composition in the ageing process. Increased protein intake combined with reduced carbohydrates, will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake with age, you will naturally gain weight in the form of fat.

Body Posture

As we get older, our bodies weaken. Known as 'Kyphosis', the shoulders round and the head comes further forward.

Weight-bearing exercise or resistance training helps keep the skeletal and muscular system strong, thus preserving your back in the correct position for a good body posture.

Gait

This is the term used to describe how we walk. With age, the speed and stride length decreases. The pelvis can tilt and ankle movement can reduce.

• Core strength training keeps the abdominals strong which stops the pelvic tilt.
• Regular mobility exercises maintains good mobility in the ankles.
• Moderate aerobic exercise sustains good stride length and frequency.

Being fit and strong into your 80's and beyond is very doable. The most sensible way to start a fitness program, especially if you are new to training, is to consult a professional gym instructor or personal trainer. They will assess your current health and fitness levels before setting up a training program that suits your needs and yours alone. As you gain in strength and fitness, your trainer will notch up your aerobic and resistance exercises. Don't worry, your fitness instructor will manage your exercise regime so it is always safe and progressive.

Rick Hardcastle

Hi, I am a web copywriter. The article about 'Ageing and Exercise' is related to some content I wrote for a Personal Training website. Good writing means you consider every type of reader that is likely to visit your website. Your target audience requires information that educates them about your products or services. Emphasis on benefits rather than features about your business puts your reader first. Content is the key to optimize your site on Google and other search engines. Quality copy will impress Google and more importantly, it's readers- it will not only help your page ranking, but will encourage more visitors to your site. Visitors means business right.

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You Are What You Eat - How Fat Loss Reviews & Bodybuilding Reviews Can Help You Reclaim Your Health

By Cumba Gowri 

Every time you put a morsel of food into your mouth, you're making a decision - about your mind and your body. They are affected by everything you eat, in a way that modern science is making clearer through new research.

What you eat is responsible for making you tired and exhausted, or keeping you energetic, vibrant and ready for action. It's the choice of food you eat that helps keep you calm and clear, and makes you glow with good health, or relish a healthy weight, or stay fit and trim.

Your dietary choice is guided by an undeniable reality. Anything that enters your body will influence your health. And whatever exercise you do will impact your vitality. And that's great news. Because through diet and exercise, you can improve and enhance your health dramatically.

You can choose to direct their power towards regaining your youth and healing your body, keeping it safe against future illness, or wear and tear. In that sense, healthy eating choices are magical in their effect.

Upgrading your diet to healthier choices and deciding to exercise regularly are the first steps in embracing a better lifestyle. There are some kinds of food that are very rich in nutrients. Those are the foods you should have more of in your diet, while the other alternatives that provide empty calories and unhealthy additives to your diet should be ruthlessly eliminated.

Some types of exercises and workouts are extremely effective at muscle gain and weight loss. Eating whole, unprocessed plant foods which are loaded with several health-enhancing compounds can rewind your biological clock and counter the effects of aging. You'll find yourself feeling younger, healthier and more fit when you do these exercises.

Such diets that are rich in minerals, vitamins, anti-inflammatory fatty acids and other healthy components can get rid of wrinkles, lower blood pressure, reverse diabetes, prevent bone weakness and injury and have several other health benefits that will make life more pleasant and enjoyable.

Exercise regimens that are tailored to your body type and physique can let you gain muscle, improve flexibility and develop strength without stressing your system too much or causing injury. And you'll do it without taking dangerous drugs or supplements.

So which are the most popular diets and exercise programs to follow? You'll find a list of them on good review websites that will help you choose the right diet and workout for your unique needs.

What are the popular diets and exercise programs? On the Fat Loss Reviews hub and Body Building reviews website, the focus is on reviewing the best fat loss and muscle gain programs available. Come along and take a look.

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Two Keys to Reducing Stress

By Christy Geiger     

What symptoms do you exhibit when stressed? How do they show up for you?

Often stress shows up in a wide variety of ways: physical, mental and emotional.

Physical signs include headaches, muscle tension, upset stomach, restless sleep, shaky/sweaty hands, and fidgeting.
Mental signs include being easily distracted/unable to focus, being more forgetful, having simple issues become exaggerated, and having increased dreaming.
Emotional signs include irritability, short temper, exhaustion, and an inability to make decisions.
How can you relieve or reduce your stress?

TIP #1 - Take Charge.

When you feel in control, you can RESPOND rather than REACT to your environment. You feel more empowered and better able to manage what comes your way. Begin by looking at what you can control and what you cannot.

List the things I control in my life.
List the things that are TRULY out of my control.
What is my attitude towards the things I control? Toward the things, I don't?
What stresses can I say "no" to, eliminate, reduce or delegate in my life?
What can I add to my life that will counteract stress? (meditation, workouts, etc.)
What positive people do I want in my life to support me?
What negative people do I need to spend less time with?
What is most important to me?
Make a list, prioritize, and commit to removing one stressful thing a day!

TIP #2 - Incorporate Exercise.

Regular exercise is one of the best stress-reduction techniques out there. It has multiple stress-relieving benefits:

IMPROVED HEALTH: "Exercising adds life to your years as well as years to your life" through a lowered heart rate and reduced risk of heart disease; it may also prevent certain types of cancer and will increase stamina.
IMPROVED MOOD: Exercising causes the brain to release opium-like substances that ease pain and produce a natural high, giving a sense of well-being and comfort. It also stimulates the brain to secrete serotonin, dopamine, and norepinephrine, which act as antidepressants and improve mood (deficiencies can result in depression, anxiety, impulsivity, aggression, and increased appetite).
REDUCED BODY TENSION: Exercising helps relieve pent-up emotions we hold in our muscles. Having a relaxed body allows you to sleep better, have more energy, enhance concentration and memory, and quicken your alertness and reaction time, resulting in an overall feeling of well-being.
CREATE A PLAN:

How can taking charge and exercising affect my stress level?
How do I want to feel after I have planned and exercised-both physically and emotionally?
What can I do to incorporate planning and exercise in my life? (What? When? With whom? For how long?)
GET STARTED TODAY:

Find a friend to exercise with for the recommended minimum of 20-30 minutes a day, 3-5 times a week. Working out with a friend helps to provide a plan for regular routine, accountability, and allows for multitasking so you can brainstorm, encourage or share thoughts with a friend while working out.
Get a personal trainer or join a gym. Push yourself to WORK OUT!
Be conscious about exercising. Park farther away and walk. Take a flight of stairs instead of an elevator. Do sit-ups while watching TV. Take the dog for a morning walk before you shower.
All the benefits of planning and exercise impact your ability to be sharper, move faster and feel better. Taking time to do this will actually give you more time for the other things you need to do and REDUCE YOUR STRESS!

Article Source: https://EzineArticles.com/expert/Christy_Geiger/2434143

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Fantastic Fungi: New Film Explores Mushrooms, Medicine & the Human Condition

Monday, 11 November 2019 18:46 By Erik Goldman, Editor in Chief
  
 They were the first multicellular organisms to emerge from the oceans and take hold on dry land.
They’ve lived and thrived for eons, molding every environment they touch. They’ve survived ice ages, extinctions, and the most extreme conditions this planet can generate. They underpin the great Web of Life—a web in which we humans are but a thread. “They” are fungi, and they’re the subject of a fascinating new film that reveals much about their vast but little understood kingdom.

read more here>>>https://holisticprimarycare.net/topics/topics-o-z/psyche-some-a-spirit/2084-fantastic-fungi-new-film-explores-mushrooms-medicine-the-human-condition.html

Leaky Gut, Leaky Brain: Toward a New Model of Alzheimer’s Disease

Tuesday, 12 November 2019 21:08 By Madiha Saeed, MD, Contributing Writer

 Stop what you’re doing and count to 65.     

Are you there yet?
In that brief interval, someone somewhere in the US was diagnosed with Alzheimer’s disease.
That’s what the epidemiologic data tell us: every 65 seconds, someone develops Alzheimer’s—the dreaded neurodegenerative disease that is now the third leading

learn more here>>>https://holisticprimarycare.net/topics/topics-a-g/functional-medicine/2089-leaky-gut-leaky-brain-toward-a-new-model-of-alzheimer-s-disease.html

Don't Allow Guilt To Sabotage Your Weight Loss

By Ann Musico 

I do not believe there are "good" and "bad" foods. There are foods that are good for you, specifically, in that they nourish you and agree with your make up and there are choices that are better for you than others. But I don't believe in demonizing any foods or making any foods off limits. That's a sure way to make them irresistible.

In Today is Still the Day I talk about using the right words to help you make the best choices. Instead of saying "I can't eat that" I suggest you say "I don't eat that" or "I choose not to eat that now." That immediately empowers you by putting the power in your hands and it makes a huge difference.

I also believe as long as you eat as clean as possible, choosing the highest quality, one-ingredient foods that agree with your specific makeup 80-90% of the time, the other 10-20% will not make a difference. So that brings us to the subject of guilt, an extremely powerful and toxic emotion.

We all eat the cake and cookies occasionally. When you have a day or two of indulgence, like over Thanksgiving or Christmas, do you eat those special treats with gusto and relish every bite or do you feel guilty with every mouthful? It makes a difference as to how those foods affect your body.

In reality all food is neutral - neither good nor bad. And you have permission to enjoy any and all foods, in moderation, without beating yourself up. Each choice is yours alone and those labels often do more harm than good in the long run. This research found people who associated chocolate cake with guilt vs. celebration reported less healthy eating habits and lower levels of perceived behavioral control over healthy eating when under stress. They were also not found to have a positive attitude toward healthy eating.

Guilty feelings related to certain foods may cause people to eat more than they would want to in higher-stress situations. This is why changing your mindset toward food may help with your weight-loss goals. Your mindset about the food you eat affects how well it nourishes your body. Enjoyment of your food prompts the parasympathetic nervous system to trigger the relaxation response. This also relaxes the muscles in the gastrointestinal tract and increases digestive juices, which improve your ability to digest fully.

Food is fuel and nutrition, but it is also meant to be savored and enjoyed. It shouldn't cause guilt and anxiety.

Do certain foods cause you to feel guilty when eating them?

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program," her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

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Can CBD Oil Benefit You?

By Carol Chuang 

Background

CBD (Cannabidiol) oil is derived from hemp. Many people confuse hemp with marijuana, but hemp is a very different plant. Marijuana and hemp may share the same scientific name, Cannabis sativa, but they are not the same.

Marijuana is cultivated primarily for its psychoactive cannabinoid, a chemical compound called tetrahydrocannabinol or THC, for recreational and medicinal use. Marijuana contains both THC and CBD.

Hemp contains only a trace of THC, less than 0.3% compared to marijuana's hefty 5-35%. The main cannabinoid in hemp is CBD, but there are over 100 other cannabinoids in hemp, as well as compounds that produce tastes and scents called terpenes (e.g. citrusy smell of oranges, unique aroma of pine trees, or sweet flower smell of lavender).

For thousands of years, hemp has been cultivated for food, clothing, fiber, and fuel. It is one of the world's oldest domesticated crops. In the early days, hemp was a vital crop in the U.S. During the 1700s, colonial farmers grew hemp mainly for its strong fiber.

However, hemp production came to a screeching halt when the Marijuana Tax Act of 1937 was passed. Mainstream attitudes towards cannabis began to sway greatly towards the negative. Hemp became the "evil weed" because it shares the same species as marijuana even though it does not contain marijuana's abundant THC.

Over the years, many have speculated that the real reason for the anti-cannabis campaign boiled down to the worry that hemp could become a low-cost substitute for paper pulp. American industrialist William Randolph Hearst and the DuPont family had major investments in the timber and newspaper industries. They initiated a smear campaign to destroy the lucrative hemp market for fear that the rise of hemp would undercut their profits. Nevertheless, years later, it became known that hemp does not contain a high enough concentration of cellulose to be an effective paper substitute.

Eighty long years later, hemp finally regained its legal status in the U.S. after the passage of the 2018 Farm Bill. Hemp, defined as cannabis with less than 0.3% THC, is removed from Schedule I controlled substances. Hemp-derived products are legal as long as they come from licensed hemp growers. More and more universities and hospitals have begun to study it. Americans can now use CBD legally. It can be ordered online and shipped to all 50 states.

Marijuana laws are also changing at a rapid pace across America. Even though it is still illegal on the federal level, many states have legalized marijuana. For the remaining states, some have allowed it for medical use and some recreational use.

The Human Endocannabinoid System (ECS)

Cannabinoids made by our own bodies are called endocannabinoids (the prefix "endo" means within). In the 1990s, researchers made an astonishing discovery that the ECS plays a major role in our overall health.

The ECS maintains constant communication with every organ system in the body.

This communication involves messenger molecules called endocannabinoids and cannabinoid receptors on every cell that accepts them. Think of it as a "key and lock" system. The receptors are locks and the endocannabinoids are keys that bind to these receptors and unlock them.

There are two main types of receptors within the ECS - cannabinoid receptor type 1 (CB1) and cannabinoid receptor type 2 (CB2).

Researchers found more than 1,000 receptors in the body. CB1 receptors are located largely on nerve cells in the brain and spinal cord, as well as the eye and retina. CB2 receptors are predominantly found in the immune system and in the organs and tissues, such as brain, spleen, blood cells, gastrointestinal, and urinary tracts.

The body produces two types of endocannabinoids - anandamide and 2-AG. These are transported into the cells through the CB1 and CB2 receptors. As we age, the body becomes less efficient in producing anandamide and 2-AG. The proper functioning of the ECS also depends on the adequacy of omega-3 in the diet.

Many people have experienced the feel good sensation or "high" after strenuous exercise. The lifted mood comes from the release of endorphins. Researchers now know that it is also from an increase in anandamide, which targets mainly the CB1 receptors and, to a lesser extent, the CB2 receptors.

The other endocannabinoid, 2-AG, transmits signals across the brain cells and activates both CB1 and CB2 receptors. 2-AG supports brain health, immune health, as well as insulin sensitivity.

Researchers have now discovered that both endocannabinoids, anandamide and 2-AG, have a considerable impact on a variety of functions including appetite, energy and balance, immunity, memory, metabolism, nervous system, sleep, and stress response.

Evidence For CBD Health Benefits

The Cannabis plant contains over 100 cannabinoids. These compounds closely resemble the human endocannaboids. The main cannabinoid in hemp is CBD, and in marijuana, THC.

Unlike THC, CBD does not bind directly into our cannabinoid receptors. Nevertheless, it does stimulate the activity of both CB1 and CB2 receptors without directly tapping into them. A study by the National Institute of Health found that CBD causes the body to release more endocannabinoids, especially 2-AG. Moreover, CBD inhibits the degradation of anandamide.

Scientists are now beginning to discover many of CBD's health benefits:

Childhood Eilepsy

CBD has been touted for a wide variety of health interests, but the strongest scientific evidence is for its effectiveness in treating two rare drug-resistant childhood epilepsy conditions, namely Lennox-Gastaut syndrome (LGS) and Dravet syndrome (DS). The FDA has recently approved the first ever CBD-derived drug Epidiolex for these conditions. In numerous studies, CBD was able to reduce the number of seizures, and in some cases it was able to stop them altogether.

Pain Relief

CBD may offer an option for treating different types of chronic pain: fibromyalgia, gout, HIV, multiple sclerosis, neuropathic, and rheumatoid arthritis. Studies found that applying CBD oil directly on the problem area helps to lower pain and inflammation. CBD works by impacting cannabinoid receptor activity in the body, reducing inflammation, and interacting with neurotransmitters.

Researchers also found that subjects did not build up a tolerance to the effects of CBD, so there was no need to increase dosage continually. Unlike some pain medications, CBD is not addictive and does not have any intoxicating effects, offering much relief for people who have chronic pain.

An oral spray called Sativex, which is a combination of CBD and THC, has been approved in a number of countries in Europe and Canada (but not in the U.S.) to treat pain and muscle spasms related to multiple sclerosis.

Another controlled study found that Sativex significantly improved pain during movement, pain at rest, and sleep quality in people with rheumatoid arthritis.

Anxiety and Depression

Clinical trials have revealed that both marijuana and CBD may be effective in reducing different forms of anxiety including generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder (PTSD).

Not only did participants in the studies felt better, they also reported reduced cognitive impairment and anxiousness. Scientists suggest that in addition to impacting the endocannabinoid system, CBD may influence receptors involved in the modulation of serotonin, a chemical messenger that plays a role in anxiety regulation.

In addition, some studies showed that CBD eases depression and helps with psychotic disorders like schizophrenia. (Please note that marijuana does not help with either and may actually worsen psychosis.)

Cancer-Related Symptoms

Researchers found that cancer patients treated with CBD and THC, the psychoactive compound from marijuana, experienced significant reduction in pain. In addition, a one-to-one combination of CBD and THC administered via mouth spray reduced side effects associated with cancer treatments like nausea, vomiting, and loss of appetite.

At present, more research needs to be done on whether CBD alone can produce the same beneficial outcomes.

A number of cell culture studies found that cannabinoids can help slow tumor growth, reduce tumor invasion, and induce tumor cell death in various types of cancer, including brain, blood, breast, colon, pancreatic, and prostate.

Scientists believe that CBD probably works by starving cancer cells of energy, making them more sensitive to the body's immune response, and by blocking a newly discovered cannabinoid-related cancer pathway. However, human trials are needed before further conclusions can be drawn.

Other Potential CBD Benefits

• Lowers blood pressure (caution if taking blood pressure medication).
• Lowers LDL (bad) cholesterol and total cholesterol.
• Lowers uric acid levels and reduces gout symptoms.
• Helps with insomnia due to relaxing and anxiety-reducing effects.
• Helps people to quit smoking and is a promising treatment for those with opioid addiction.
• Mitigates neurodegenerative conditions like Alzheimer's, Parkinson's, and ALS (Amyotrophic Lateral Sclerosis). Some research suggests CBD could protect brain cells from damage and oxidative stress. Early results have been broadly positive but more studies are necessary.
• Reduces likelihood of developing type 1 and type 2 diabetes, especially at the early disease stages (no human trials yet).
• Lessens inflammation and symptoms of inflammatory bowel disease (no human trials yet).

CBD Side Effects And Safety

CBD is generally well tolerated and rarely produces side effects. However, some people should take additional precautions, including:

• People with weakened immune system. In cell studies, CBD was associated with decreased activity of T and B immune cells, hence, increasing the likelihood of infections and worsening HIV, tumor growth, metastases, and asthma.
• People taking medications. CBD may decrease the activity of liver enzymes, called cytochrome P450, responsible for metabolizing more than 60% of prescribed drugs. Check with your doctor to rule out any interactions as CBD may increase or decrease the effects of your medications.
• Use caution when combining CBD with herbs or botanicals in dietary supplements. There is limited research on such interactions.
• Use caution when combining CBD with alcohol.

Most people who use CBD do not report any side effects, but some may include a slight decrease in blood pressure, dry mouth, light headedness, drowsiness, gastrointestinal upset, decrease in appetite, and mood changes.

Pregnant, Lactating Women And Children

At present, there is a lack of research regarding the safety of CBD use for pregnant and lactating women as well as children. Please consult with your doctor before use.

Avoid using marijuana while pregnant. Studies show that THC can interrupt the formation of neuronal networks and result in nervous system-related birth defects. Teenagers should not use marijuana either as the THC may have an effect on their developing brains.

Important Considerations When Buying CBD Oil

• Do not buy from vendors selling on Amazon. It is hard to verify the authenticity and quality of the products.
• It is best to buy USA grown hemp from licensed farmers. China is now a big exporter of CBD oil and has over 10% of the global market.
• Only buy CBD products that use the whole hemp plant, not synthetics and not isolates, as the whole plant contains the full spectrum of cannabinoids and terpenes, the active compounds that give plants their taste and smell. Herbalists believe the terpenes in hemp interact synergistically with the cannabinoids to create an "entourage effect" that enhances the healthful effects of each individual component.
• Only buy organically grown hemp utilizing eco-farming practices and without pesticides and herbicides.
• Make sure the hemp is processed using CO2 extraction that is gentle, clean, and does not use harsh solvents, ETO (ethylene oxide) or gamma radiation. This method does not require heat and the entire spectrum of cannabinoids are retained in the blend.
• Only buy CBD products that are all natural and contain no additives, preservatives, emulsifiers, or flavorings.
• When buying CBD oil, the label should indicate how much CBD is in the bottle (in milligrams or mg) and its concentration (e.g. 1 drop = 2.4 mg of CBD).
• Only buy from a company that provides third-party lab-verified test results for each batch of CBD it sells. Since CBD oil is not regulated, there is no guarantee the consumer will get what is being advertised by a company. The Certificate of Analysis (COA) verifies that the product actually contains what it claims as well as the concentration of the CBD. It should include an analysis showing the levels of pesticides, herbicides, mold, fungi, mycotoxins, and heavy metals in the product. If the company cannot produce a COA, do not buy its products.

How To Use CBD Oil

First and foremost, there is no addiction with CBD oil. The U.S. federal government puts THC addiction at about 4%. CBD is zero. So there will not be any problems quitting cold turkey.

Additionally, the reason there have never been any deaths linked to cannabis overdose is because our brainstem, which controls our heart and breathing, have hardly any cannabinoid receptors. (The safety of vaping is a separate issue which is still under investigation.)

CBD oil can be taken sublingually, orally or topically. For sublingual use, hold the drops under the tongue for one minute before swallowing. For oral use, add to drinks or a smoothie. For topical use, apply the oil directly to the problem area.

Dosage

Effective dosage varies from person to person and can be different for every ailment or disorder.

For pain, the majority of CBD users use between 10 and 30 mg of CBD per day. Start with 5 mg of CBD on the first day. If you do not notice any positive effects, increase by 5 mg the following day. Repeat this process for several days until you notice positive results.

For psychological disorders like anxiety or depression, start off with an initial dose of 2 mg per day. Increase by 2 mg every day until you notice positive results.

Consistency is the most important part of taking CBD oil. It is good to split the drops between morning and night, taking it roughly at the same time each day. From there, you can adjust the number of drops up or down as you start noticing the impact it has on your body.

Drug Testing

As mandated by U.S. law, full spectrum CBD oil contains less than 0.3% THC. However, depending on the sensitivity of the drug test and the individual, it is possible that one can test positive for THC using full spectrum CBD oil.

Summary

• CBD is now legal in the U.S. It comes from hemp and does not give you a "high". It contains less than 0.3% of THC, which is the psychoactive compound in marijuana.
• CBD is non-addictive and the body does not build up a tolerance to it.
• Studies showed that CBD is quite safe and there are very few reported adverse effects. However, if you have a weakened immune system or are taking any medications, consult with your doctor before using CBD. Use caution if you drink alcohol or are using herbs or botanicals. Pregnant and lactating women and children should check with their doctors before using CBD.
• There are now two CBD-derived drugs - one for two rare forms of childhood epilepsy and one for multiple sclerosis.
• CBD has natural pain relief and anti-inflammatory properties.
• CBD may help reduce anxiety in people with certain related disorders.
• CBD, in conjunction with THC, are effective in alleviating cancer and cancer treatment-related symptoms.
• Hemp tends to suck up all the harmful chemicals from the soil. Therefore, it is pertinent that the CBD oil comes from plants grown using organic and sustainable farming practices.
• Buy CBD products that are whole-plant extracts (not synthetic or isolates) using CO2 extraction that retains the full spectrum of cannabinoids and terpenes.

Carol Chuang is a Certified Nutrition Specialist. She has a Masters degree in Nutrition and is a Certified Gluten Practitioner. She specializes in Metabolic Typing and Functional Diagnostic Nutrition.

Article Source: https://EzineArticles.com/expert/Carol_Chuang/545843

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