Maybe You Need To Eat Handful Of Walnuts Every Morning

The number of healthy snackers is increasing rapidly over the junkies because people are motivated with eating clean to balance their daily stress. Munching a handful of nuts is a good habit for sure and science agrees upon this too. Adding a handful of nuts like walnuts helps you to host the benefits as the whole. They improve your body functions and let you indulge in a healthy daily regime for moderation as a part of an overall balanced diet. It will not only sharpen your brain but also give you several other benefits with the goodness of the natural world.

Here Are Some Benefits Of Eating Walnuts Everyday:-

  • Lower Bad Cholesterol – If you are concerned with the rising LDL, walnuts are your solution. They are scientifically proven to lower the bad cholesterol through improving the blood vessel cell function for a better living. Eating them on daily basis will also shrink your waistline and push you towards your workout goals, as they are loaded with the monounsaturated fats and omega-3 fatty acid. Through making an overall improvement, it is a natural solution to fight with various diseases for a happy living heart.
  • Reduce Inflammation – You must have heard about inflammation fighting foods and no wonder walnuts top the list. They have most powerful acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are commonly found in fish. It means walnuts are healthy option for vegetarians that help to lower the problem of inflammation in the joints. Also, it is a good source of alpha-linolenic acid or ALA that reduce the redness and provide relieve to the swollen joints.
  • Improve Your Memory – Proper brain functioning is necessary for the healthy mindset and these brain-boosting nuts are high in DHA which is recommended highly for newborns and children. Besides shrinking your belly, it also enhances your learning skills and reduces anxiety. Eating nuts benefit you with better memory and brain function along with an improvement in cognitive performance.
  • Lower Blood Pressure – People suffering from the problem of blood pressure hardly try variety of food, as they don’t like to experiment much with their food. Low on sodium, the healthy snack is a perfect substitute for the junk food to suppress those cravings in the mid afternoon and midnight times. It is a crunchy snack can be eaten unsalted. It contains mood-regulating vitamin B6, which lifts up your mood and put anxiety to an end.

In a nutshell, incorporate the nuts in your diet but don’t over go. Just remember using portion control and try buying unsalted variation for the maximum results and nutritional benefits.

The Reasons Why Is Food Better Than Melatonin

I won’t keep you in suspense: the answer is “fewer side effects.” But I’m getting ahead of myself.

Melatonin could be called the sleep hormone. The pineal gland secretes it, darkness stimulates its production, and light inhibits it.

When it’s released, melatonin binds to hormone receptors that regulate the body’s internal clock and circadian rhythms. In short, it’s a sleep-inducer.

In recent years, melatonin in supplement form has become popular. Some users choose it as a substitute for prescription sleep meds. It has also developed quite a following among travelers who swear by its ability to prevent or reverse jet lag.

So What’s the Down Side Of Melatonin?

Apparently, the above claims haven’t been conclusively proven.

Another problem is that dosing is vague and unregulated. It’s easy to take too much, which can lead to side effects. Those effects can include headaches, dizziness, daytime sleepiness, stomach cramps, depression, irritability and more.

Chronic use can also result in down-regulation, a reduction in the number and sensitivity of existing melatonin receptors. That can reduce the effectiveness of any naturally produced melatonin, and may eventually worsen insomnia.

Over 23 years ago, Richard Wurtman, M.D., issued a warning not to self-medicate with melatonin. I’m most familiar with Wurtman’s work on insulin resistance and how it can reduce serotonin and lead to depression. In any case, he’s a reputable source.

Is There a Natural Way to Increase Melatonin?

I’ve always believed it’s a mistake to jump into the middle – or in this case, jump to the end – of a biosynthetic chain. It seems to me that’s how and when the side effects happen. This is where food enters the picture.

The “food formula” would be to eat protein foods throughout the day. Then have an all-carb (specifically all-starch) snack about 60 to 90 minutes before bed.

The insulin triggered by the carbs allows tryptophan to reach the brain. Tryptophan is an amino acid; amino acids are the building blocks of protein, as you may have learned in 7th grade biology! (Or not… )

Anyway, tryptophan is the precursor of serotonin. The brain can and will use the tryptophan to make serotonin. And serotonin is the precursor of melatonin. It’s that straight-forward.

The process is natural – more natural than just having melatonin. And it starts at the “beginning” of the chain – with protein foods during the day to provide tryptophan, followed by timed carbs at night when we want to sleep.

The best part is that we can bypass the side effects. That’s the part that makes me recommend food over melatonin supplements.

But Aren’t Carbs Bad?

For those who shun carbs, I’d recommend being realistic. It doesn’t take very much starch to trigger a little insulin and change brain chemistry. And it’s much more natural than jumping over the whole process and landing on melatonin supplements – with all those side effects.

If gluten is your concern, gluten-free starches are always available. Examples include quinoa, sweet potatoes, potatoes, rice, and many others.

Why not give this sleep method a try? It’s quite effective.

You Should Read This – Gut Health and Inflammation

Some pass it off as aging; others suffer from ongoing health issues; however, there’s a chance your chronic inflammation means something else entirely: poor gut health. It might sound like we’re a broken record, but we’ll never stop repeating it, your gut has an enormous impact on your overall wellbeing.

Your stomach is filled with trillions of living bacteria and yeast which is called your microbiome. In fact, your gut houses eighty percent of your immune system and is often called the body’s second brain. Everything from moods to hormones to weight to genetics falls under the gut’s control.

We all know what we eat impacts our health, but many vastly underestimate the connection between diet and inflammation. Whether you’ve cut your finger or manage an autoimmune disease, no matter what form it takes, inflammation is your body trying to heal itself.

Inflammation in Overdrive.

However, while it’s your body’s natural response to injury or disease, inflammation can go into overdrive and become chronic when fighting an ongoing imbalance or deficient lifestyle. There are many changes you can make to start cultivating better gut health, read through our top solutions below.

Leaky Gut.

One possible cause of excess inflammation can be damaged intestinal lining. When your gut starts leaking, undigested food particles can pass through and lead to inflammation throughout the body. Eating clean and cutting out some foods we know to be inflammatory for many people like gluten, sugar, and alcohol may be a good place to start. If that doesn’t work, an elimination diet could be the next step toward figuring out what’s triggering your system.

Stress.

No matter how exemplary your eating habits are, the healthiest diet cannot overcome excess stress. Chronic stress sabotages your immune system and hampers your body’s ability to heal itself. To combat everyday stressors try taking up practices like yoga, meditation, nature walks or mindfulness.

Foods that Fight Inflammation.

Above all, focus on eating as many whole foods as possible. Real, nutrient-packed food is powerful medicine. Cut out processed junk and fast food, and add more plants, healthy fats, nuts, seeds, and fermented foods into your daily meals. You are what you eat, so make sure you’re eating things that enrich your body.

Read Rhis – Eat This Warrior Root to Boost Your Energy And Libido

The Peruvians have known about this particular root for thousands of years. It was said that this root could revive a weary libido, increase energy, stimulate fertility, improve memory and relieve depression. It was also once reserved for the exclusive use of royalty and warriors. It sounds too good to be true, right?

This amazing root is called maca, and it is a member of the cruciferous family, like broccoli and kale. It has also been called Peruvian Ginseng and is strong adaptogen. Adaptogens help the body combat daily stress such as busy lives, illness or demanding jobs by supporting our adrenal glands and reducing cortisol. You’ll typically find this root sold in powder form. Let’s have a look at the benefits of consuming this warrior root!

Benefits

Overall Health
Maca is loaded with vitamins and has a high mineral content which makes it especially appealing because our typical diet is deficient in these essential nutrients. Maca’s most abundant nutrient is potassium which is critical for regulating our heartbeat, aiding in the transportation of oxygen and other nutrients to the brain, regulating blood sugar, calming the nerves and more. When our bodies get adequate nutrition we have more energy and can manage stress much more efficiently. Maca is also high in fiber which is important for a healthy heart and it prevents constipation.

Energy
Maca has been known to boost stamina, energy and enhance athletic performance. When you’re nourished with this root you’ll have more focus too. Try having this at least 1 hour before exercise to boost your energy.

Libido
This root helps restore libido and is often described as an aphrodisiac. Maca’s effect on the hypothalamus promotes a healthy sex drive and the proper functioning of the thyroid, ovaries and testes. It may take a week or more to notice the difference (everyone is different) but it essentially works on the root of problem, pun intended, as opposed to taking a pharmaceutical medication that acts as a band-aid and has potential side effects. There are currently no known side effects of maca. Of course, always consult your healthcare practitioner first though.

Hormones & PMS
Maca can help both men and women balance important hormones in their bodies along with enhancing fertility. It especially helps to regulate estrogen – high estrogen can cause debilitating premenstrual symptoms (PMS) in women.

Mood
As you can see maca has the power to balance hormones in the body which also leads to decreased feelings of anxiety and depression.

How To Consume It
Start slowly and gradually by adding 1 teaspoon per day to smoothies, puddings, yogurts, etc., then work your way up to 1 tablespoon daily. You can even add some maca to your applesauce, it dissolves right in. An easy way to get your daily dose of maca is to make a smoothie! Try this:

In a blender add:
1 cup frozen mixed berries
1 handful fresh spinach (you won’t taste the spinach and it’s a serving of vegetables!)
1 ½ cups unsweetened almond milk, rice milk or coconut milk
1 scoop protein powder (your choice of flavour)
1-3 tsp maca powder
Blend all ingredients together in a high-speed blender and enjoy!

7 Smart Way For Eating Healthy When You’re On A Tight Budget

When it comes to eating healthy, most people think it’s impossible when they’re on a tight budget. I’m here to share with you exactly how to shop and eat healthy while keeping your grocery bill low. I promise you eating healthy doesn’t have to be expensive and you’ll get the most bang for your buck. Sure, it would be amazing to eat only organic food, free range eggs and meats, but for now let’s keep it simple and stick with whole foods and eating in season for saving money. Check out these 7 money-saving tips and strategies below:

1. Start by setting your weekly or monthly budget for food and stick to it!
This may involve a little extra work by reviewing all of your expenses but set up your budget and stay consistent. Keep track of your spending by reviewing your online banking or keep a physical notebook in your pocket.

2. Take an inventory at home and set up your meal plan
This will be your grocery list. Make sure you know what you already have in your cupboards that can be eaten or used in a recipe. You’d be surprised what might still be hanging around in your cupboards for example; flours and cans of beans – you can make your own bread, cookies and soups with these! Decide on the meals you want to eat for the week, a quick Google search will give you hundreds of healthy recipes so you can buy your ingredients accordingly.

3. Keep on top of the weekly sales at your grocery store
Most grocery stores send out flyers or they have their sales listed online. Review this before you shop and plan accordingly. If you have coupons then be sure to make use of those too. Perhaps with the money you save from coupons you can apply that money to any outstanding loans and debt even if it’s just a few dollars (this is will be whole other article).

4. Buy in bulk
Try buying your staple foods in bulk such as oats, rice and beans. You’re more likely to save money in the long-run because of a larger purchase at a discount. If there happens to be a bulk food store in your area shop there to save money on packaging and a brand name.

5. Stick to whole foods rather than processed foods
Your whole food choices are going to be the healthier and more nutrient-dense choices. Whole foods are actually less expensive than buying boxes or packages of processed food that provide little to no nutritional value. Why spend $4 on a box of a few sugary snack bars when you can spend $4 and get a bag of several apples or a big 10 lb bag of potatoes?

Here is a list of a few inexpensive whole food options:
Oats, rice, potatoes, dried lentils, beans, bananas, fresh bagged spinach, frozen vegetables and berries

6. Look for the sale rack or discounted items
Most grocery stores will have these special racks for produce that no longer “look” as pretty and they will be marked down in price. If there isn’t any mold on the fruit or veggies it’s still fine to eat! Also consider finding out when the store gets their delivery of produce and meats so you can shop the evening before and maximize on all the discounted items. Just be sure to cook or freeze any meats right away because they are more than likely close to their best before date.

7. Buy fruits and veggies with the seasons and freeze the extras
Seasonal fruits and vegetables are usually less expensive than the fruits and vegetables that are not in season. Local produce especially at your nearest farmer’s market is going to be the least expensive. Remember, we need to eat fruits and vegetables for good health and energy – they are loaded with vitamins, minerals and antioxidants that protect our cells. Freeze any leftovers you have before anything goes bad and needs to be thrown out.

In summary, eating healthy on a tight budget doesn’t have to be difficult. It takes a little bit of planning ahead with smart shopping strategies and you will be successful – your body will thank you too!

Beware With This Plant – Hemp Plant

This versatile plant has been used to make some 50,000 items ranging from clothing to dietary supplements. The plant is highly sustainable and has been grown for thousands of years. Currently the hemp plant is defined as a drug and deemed illegal through the Controlled Substance Act despite the scientific fact that there is no part of the hemp plant that can be used as a drug.

The hemp plant was one of mankind’s first cultivated plants. As a society we could eliminate smog from current fuels, create a cleaner energy source that could replace nuclear power, remove radioactive waste from the soil, and eliminate smog from our skies in more industrialized areas. The hemp plant could assist in eliminating non-biodegradable plastics and cars by re-introducing Henry Ford’s 100 year old dream of building cars from hemp. These could be made from a plastic hemp that can with stand a blow 10 times as great as steel without denting. It would weigh thousands of pounds less than steel, and have better gas mileage. The car would be capable of running on a vegetable oil based all natural hemp fuel, and would have a completely biodegradable body.

Nationwide hemp production could eliminate deforestation by converting current paper to hemp paper. Hem paper can be recycled up to 8 times where as our current wood pulp is only recyclable up to 3 times. We could thrive from eating hemp seeds and feeding it to our animals and livestock.

Studies have shown that hemp’s biomass can be converted into energy and replace our current fossil fuels. Just by farming 6% of the United States farmland could this be achieved. Hemp grown in biomass could fuel a trillion dollar-per-year industry. This would create more jobs, clean our air and distribute wealth to our communities and away from centralized power monopolies. Hemp’s biomass can be converted into gasoline, methanol, and methane at a fraction of the current cost of oil, coal or nuclear energy. When burned in a diesel engine, bio-diesel replaces the exhaust odor of petroleum with a smell something akin to french-fries. Bio-diesel is 11% oxygen by weight and contains no sulfur. So instead of creating sulfur-based smog and acid rain as by-products, it produces 11% oxygen instead.

The hemp grown through government farming and regulation is called “Industrial Hemp” and contains no more than 0.03 percent THC content, maximum allowed. Canada, China and England are examples of countries who have never prohibited, but have responsibly grown, produced and thrived off of industrial hemp.

Despite industrial hemp having some 50,000 uses, the likes of the Duponts, Rockefellers, Hearsts, Mellons and their constituents cornered the industrial and medicinal market with political propaganda. All four of these very wealthy families worked together to aid in the criminalization of hemp for their own personal and financial gains.

We urge you to continue to seek the facts about the hemp plant and its benefits so you will be able to pass it on to others.

More Information About Potassium Intake

A balanced diet includes all the essential macronutrients, vitamins, and minerals. There’s no way that you can skip or replace one for another. Even carbohydrates are necessary for the body, even though you might reduce the intake for losing weight or other health goals. One of the essential minerals for the body is potassium. Just like other minerals, people often take potassium intake for granted. In this post, we will talk about the benefits of potassium in detail, along with quick tips and suggestions on the right intake, sources and other aspects.

The Basics:

Potassium helps in maintaining fluid balance in the body and helps in keeping the major organs healthy. In fact, it is extremely essential for avoiding a number of chronic health issues, related to heart, brain, and nerves. Having the mineral in your diet is extremely crucial, especially because it aids in lowering blood pressure, which is an enormous risk for heart disease. Potassium and sodium often work in different wants, as sodium promotes the retention of fluids, which can result in higher blood pressure. With enough potassium in the diet, you can reverse the effects. It is also known to be beneficial for bone health and can protect your body from bone loss. It is also helpful in reducing the risk of kidney stones.

The Daily Amount:

Experts advise around 4,700 milligrams of potassium each day for grown adults. However, if you check the figures, the amount taken by men and women are much lower. According to WebMD, men in the US get around 3,200 milligrams of dietary potassium per day, while women get around 2,400 milligrams on an average. The deficiency is mostly related to junk food habits. Most people don’t eat enough of fruits and veggies each day, which are the primary sources of dietary potassium.

Where to get Your Potassium?

Unlike other supplements, you should get your potassium from the diet. Potassium can found in many foods that are high in other minerals and nutrients. Some of the highest sources of potassium include winter squash, sweet potato, potato, yogurt, fruit juices, broccoli, and banana. If you are a non-vegetarian, you can get pork tenderloin and chicken breast too. Lentils, milk and dairy products also have a good amount of potassium. Besides food, you can also get potassium from vitamin enhanced water and other beverages with better pH. You might want to replace your regular drinking water with high-quality alkaline water.

Please note that certain drugs that are used for lowering blood pressure can increase the levels of potassium in the body. If you have issues with your kidney function, your doctor might advise on reducing the intake of potassium. For those who take medications should talk to their individual physician as for how the drugs and medicines can impact the potassium levels of the body. Don’t shy away from asking questions, especially if you are unsure of the actual amount of mineral you need. Also, if you have a potassium deficiency, talk to your doctor about supplements!