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Learn how to alkalize your body in 10 easy steps. A balanced pH can increase your energy, improve your skin and help you lose weight.
How to Alkalize Your Body in 10 Steps While our bodies’ systems contain some acid naturally, we are meant to be slightly alkaline (in the 7 to 7.4 range) in order for our immune system, digestion and plenty of other functions to work properly. Alkalinity means there’s more oxygen present—so when we eat alkaline foods our blood takes in more oxygen. When we consume too many acidic foods and drinks (including sugar, caffeine, dairy and glutinous grains), or overexercise to the point of dehydration, or have chronic stress, it can disrupt our balance and cause our pH level to become too acidic.
Wondering how to reduce sugar intake? Whether you decide to make a small or big change, we've rounded up our best 11 tips to get you there.
WE WON’T SUGARCOAT it. Sugar is one of the most addictive substances out there – as addictive (if not more so) than drugs such as cocaine and morphine. In fact, our brain reacts quite similarly when we consume it, which can wreck havoc on our overall health, not just our waistlines. It’s no wonder the world has a growing health epidemic on its hands; as a nation, we are heavier than we have ever been, and we are being diagnosed with chronic illnesses such as Type II Diabetes, heart disease and mood disorders earlier and earlier in our lives. From excess fat, increased cravings for sugar and carbohydrates, high blood sugar and high blood pressure, and diabetes, to mood disorders, brain fog and energy issues, sugar could be at the root of our problem.
Low testosterone is more prevalent in the Western world than ever before (for both men and women). Here are 1 medical and 6 natural ways to boost your T.
There are a ton of short articles telling you to eat some kind of new superfood to boost your testosterone, but there is a surprising shortage of real talk about how normal people (men and women) really change their lives by gaining control of their testosterone levels. Here is my story, and some real info for both men and women.
Strength Training Basics – 4 Kinds of Strength and 3 Rules to Develop Them
"Not All Strength is the Same – the 4 Types of Strength
Strength in and of itself doesn’t mean a lot. It can mean a lot of different things to various people. The question then is what are you building strength for? How much strength do you need to accomplish what you want and need in your daily life?
Strength can be split into several different forms, and the type of strength training you will want to do depends on what kind of strength best suits your needs."
These foods can help decrease the risk for heart disease.
Foods high in sodium and saturated fats, although tasty, can be responsible for heightened blood pressure, according to the World Health Organization. Pizza, fried meals, cakes and bacon are just a few of the many types of foods that contain high levels of saturated fats.
"You eat those things, and the particles of saturated fat get into your blood and make it thicker – more like grease and less like water," Neal Barnard, founding president of the Physicians Committee for Responsible Medicine, told U.S. News and World Report in 2014. "So the heart has to push to get this sludgy blood moving, and that's why blood pressure goes up."
Fortunately, foods that can help reduce blood pressure naturally exist, and they're all around you.
"For most of my life, I followed a bodybuilding approach to fitness based on aesthetics, frequent eating, and targeting 1-2 muscle groups each workout."
My fitness bible was “Arnold Schwarzenegger’s Guide to Modern Bodybuilding” and I “chased the pump” for many years. I worshipped hugely muscular dudes with 20-inch biceps, so of course I did their 20-set arms routines, which I read in Muscle & Fitness magazine to get my 12-inch teenage guns bigger.
After over 10 years of following the bodybuilding path, I realized my athleticism and overall health were declining. I was tighter than Tin Man, I lacked the balance and coordination I enjoyed as an avid athlete growing up, my frequent eating schedule created unnecessary anxiety in my life, and finally, I had an unhealthy focus on how I looked.
The Ultimate All-Day Guide To Snacking
When your alarm goes off in the morning, we're willing to bet your first thought is, How can I squeeze in 20 more minutes of much-needed sleep? And then it's probably, What am I going to eat today? We get it, we pretty much always have food on the mind. Still, planning out a full 24 hours' worth of meals and snacks can be daunting.
There's no medical definition for what counts as a "superfood," but that doesn't mean it's bogus. Here's what it means, along with some healthy options.
Ever wondered what people mean when they say you should eat more superfoods?
You're not alone. As it turns out, there's no legal or medical definition for what counts as a "superfood." Nutritionists and public health experts rarely use the term.
But that doesn't mean it's completely bogus. In fact, there is some scientific basis for calling a food "super."
"The year 2015 was an exciting one in wellness. The healthy food “bowl” took over our breakfast, lunch, dinner, and our Instagram feed. Amanda Chantal Bacon’s adaptogen dusts (hello, Sex Dust) became a staple of our smoothies."
We saw the rise of the fitness omnivore, partially fueled by the growth of Class Pass. Vegans got glam as our dear friends Rich Roll and Julie Piatt graced the New York Times Styles section, and vegan restaurants become some of the most desirable dining destinations, thanks to Gracias Madre and Crossroads in Los Angeles and Dirt Candy, Semilla, and by Chloe in New York.
We expect 2016 to be even better for wellness enthusiasts as healthy living is sweeping the world. Here are 10 trends to watch over the next year:
PAT NOVAK's insight:
Really interesting stuff!
From cooking at home to walking faster, there are lots of ways to improve your health with minimal effort.
So you've resolved to be healthier this year. Congratulations! Now how are you planning to keep that resolution?
Luckily, there are some relatively small changes you can make to your life right now to start living healthier.
We've put together a list of some of them. Read on to start your healthier life!
"If you pause to breathe properly, your skin will become smoother, fresher, less tired-looking'
Annee de Mamiel
Not that we want to add to your list of new year’s resolutions, but if we could just suggest one more it would be to take a breath. Yes, really. While the average person breathes in and out more than 23,000 times a day, the majority of those breaths (especially when you’re awake) are short, shallow ones that just reach the chest."
‘Or what I call “stress breaths”,’ says Rebecca Dennis from the Breathing Tree, a self-help course and series of workshops and retreats that teaches better breathing for the stressed-out and beehive-brained among us. ‘Everyone makes themselves so stressed out by trying to do everything and be perfect, and never is this more apparent than in January,’ says Rebecca.
Include the following 10 immune system boosters in your recipes and meal planning, and you'll increase your family's chances of fighting off those winter bugs before they get you sick.
If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store.
Feeding your body certain foods may help to keep your immune system running strong. Plan your meals to include the following 10 powerful immune system boosters and you may increase your family's chances of fending off those winter bugs before they get anyone sick.
From the outside looking in, exercise sure looks like a form of medieval torture. The exertion, the grunting, the self-inflicted pain -- it's not exactly a walk in the park.
"Except that it is. It is exactly a walk in the park.. If you're still not exercising because you "hate exercising," then it's time for a little chat. Your "I hate exercising" excuse is about as acceptable as claiming you hate puppies, and both speak to potentially serious problems with your heart. Here's how to push past the pain and start moving your butt."
If you suffer from any of the following, it may be a sign your lymphatic system needs a serious cleanse:
A major part of being healthy is to ensure that any toxins that enter our system are effectively identified by the body and escorted out in a harmless fashion. There are many systems, organs, and glands in place to make sure this occurs, but unfortunately, many of them have become clogged and compromised to the point of complete dysfunction. One of those important systems that aid in the removal of toxins and has become incapacitated in many ways, is the lymphatic system.
Eating dirt may sound gross, but getting your daily dose could do wonders for your health, including easing symptoms associated with leaky gut.
Is eating dirt part of your diet? Before you get a bad taste in your mouth, consider this: If you were to take away the water in our bodies, you’d be left with mostly dirt. It’s true.
"Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment."
Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility and strength without machinery or extra equipment. From legs and shoulders to chest and abs, our friends at Greatist came up with 50 exercises that cover every part of the body that can get stronger with body resistance alone. Here are 10 of our favourites.
For the first time, scientists compared the neurological impacts of different types of exercise in rats: running, weight training and high-intensity interval training.
Some forms of exercise may be much more effective than others at bulking up the brain, according to a remarkable new study in rats. For the first time, scientists compared head-to-head the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. The surprising results suggest that going hard may not be the best option for long-term brain health.
As I have often written, exercise changes the structure and function of the brain. Studies in animals and people have shown that physical activity generally increases brain volume and can reduce the number and size of age-related holes in the brain’s white and gray matter.
Repeat after us: There is nothing wrong with using weight machines.
Despite the fact that kettlebells and bodyweight workouts might win the gym popularity contest right now, fitness pros agree: Not only are exercise machines totally fine to use, they might be especially helpful if you’re new to working out.
“It’s true that if you’re using free weights you have to recruit so many stabilizing muscles,” says Shannon Fable, certified trainer and programming director for Anytime Fitness. “But when you’re getting started, using selectorized equipment (the machines with weighted plates) and just learning the movement pattern is OK.”
Get rid of that extra layer of insulation we all seem to put on this time of year.
Winter bod: The softer shape we take on when daylight feels in short supply and the weather calls for comfy layers. You haven't stopped working out; it's just that you have a little less motivation than you did during, say, the summer, and a lot more desire for, say, carbs-and-couch time.
This workout, from Tamara Pridgett, NASM certified personal trainer, can help counteract that. "You're targeting the four areas of the body that tend to soften up the most -- the abs, upper legs, butt and arms. You'll get your heart rate up to burn calories, too," says Pridgett, head coach at Tone House gym in New York. So, grab a small towel and a timer and get started.
By Mark Jellison, CSCS, SFG
"Are you looking for fun, quick, and challenging exercises that will increase the intensity of your workouts? Plyometrics might just be the answer. As a 3x USA Decathlon team member, I know the power of plyometrics. But these exercises aren't just meant for serious athletes; even weekend warriors can add plyometrics to their workout routine to reap impressive benefits."
What Are Plyometric Exercises?
Plyometrics are movements performed rapidly where there's a quick stretching of the muscle followed by a forceful contraction. Some examples include jumping rope, throwing objects like a baseball, and kicking like in martial arts.
High-intensity exercises like plyometrics are so effective because they:
1) Help you burn more fat than low-intensity exercise.
How much, what kind, and when? Time to question (only some of) what you know about fueling up.
All athletes follow (or at least are aware of) the same nutritional guidelines: drink a protein shake within an hour—at most—after working out. It’s the same token of advice we’ve been hearing for years. But does it still hold true? It may be time for the rules of protein—namely, quality and timing—to be rewritten.
Functional medicine, a science-based, whole-body approach to addressing chronic disease, focuses on the underlying causes of chronic diseases, unique to each patient.
In the 25 years since nutritional biochemist Jeffrey Bland, Ph.D., of Gig Harbor, Washington, coined the term, this science-based, whole-body approach to addressing chronic disease has gained widespread traction. More than 100,000 physicians—60 percent of them medical doctors—have trained with the Institute for Functional Medicine he founded in Washington and New Mexico, and numerous medical schools have added its tenets to their curricula. More naturopaths and chiropractors are also distinguishing themselves with a functional medicine emphasis.
“It is not alternative medicine at all,” stresses Bland, whose latest book, The Disease Delusion, details how functional medicine can curb chronic diseases like arthritis, diabetes, dementia, and heart disease, which constitute 78 percent of U.S. health care costs. “It’s the basis of 21st-century health care,” he says.
Seaweed could be a miracle food—if we can figure out how to make it taste good.
"Dana Goodyear visits Bren Smith’s farm to learn about the environmental and nutritional possibilities for kelp."
Seaweed, which requires neither fresh water nor fertilizer, is one of the world’s most sustainable and nutritious crops. It absorbs dissolved nitrogen, phosphorous, and carbon dioxide directly from the sea—its footprint is negative—and proliferates at a terrific rate. Smith’s kelp can grow as much as three-quarters of an inch a day, maturing from pinhead to ten-foot plant in the course of a winter, between hurricane seasons. It is resilient, built to take a lashing, but if a storm wipes out the crop he can just start over. Every year, he harvests between thirty and sixty tons of it, about the same per-acre yield as a potato farmer. Plentiful, healthy, and virtuous, kelp is the culinary equivalent of an electric car. “You’re not just gaining nutrition, you’re also gaining absolution from guilt,” Mark Bomford, the director of the Yale Sustainable Food Program, says. “This is your get-out-of-anxiety-free card.”
Most of prevention is fairly straightforward and, unfortunately, there are no shortcuts. But then again, the most important steps you can take to safeguard your health are well within your reach.
I'm often asked for medical advice by friends, family members, even new acquaintances: What about this diet? What should I do about this symptom? What about this medication?
People are usually disappointed when I don't share their enthusiasm about the latest health fads. Members of my family, in particular, are often underwhelmed by my medical advice.
I'll be the first to admit that I don't always do a great job of conveying why I'm skeptical about the newest medical technology, reports of the latest health news and fashions and even people's symptoms. Mostly it's because in my experience so much about health just isn't that simple.
"The weight-loss "industry" is full of myths.
People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found numerous strategies that seem to be effective.
Here are 26 weight-loss tips that are actually based on evidence."