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5 Tips for How to Reduce Inflammation

5 Tips for How to Reduce Inflammation | SELF HEALTH | Scoop.it
Want to start connecting the dots in your own life? First, let’s learn about acute and chronic inflammation, since they play very different roles in our everyday health.

 

When I started connecting the dots between my diet and lifestyle, chronic inflammation and disease, I felt empowered to take charge of my health. Why? Because our daily choices are the root of chronic inflammation.

 

Over the past decade, I’ve renovated everything from my grocery cart to my makeup bag to my mind in an effort to upgrade my immune system. And as I moved from a stressful life full of fast food, toxins, and bad boyfriends to a more balanced existence filled with plant-passionate nourishment, inner growth and conscious living, I started experiencing the perks — chronic inflammation decreased and my body started working with me to heal and rebuild.

PAT NOVAK's insight:

A must read. It is very important to understand the role

inflammation  plays in your health or lack there of. 

 

Be be sure to sign-up for this great blog !

 

http://www.kriscarr.com

 

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The BioSync Team's curator insight, January 18, 10:02 PM

Inflamation can silently affect every cell in our body! Over time, a chronic /acute inflamation cycle negatively impacts every aspect of health and wellness.


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Ellen Naylor's curator insight, January 21, 1:28 PM

The key causes of inflammation are food allergies, bad diet, toxins, environmental allergies, and stress. Kris Carr shares ways to self diagnose and suggestions to reduce inflammation such as relaxation and even healthy recipes.

SELF HEALTH
Now is a good time to own a body.  Tips for Healthy Living:  Fitness, Nutrition and Well-Being.
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Squats for Dummies 101

Squats for Dummies 101 | SELF HEALTH | Scoop.it
Squats are often referred to as the King Shit of leg and ass exercises – they do not have a fancy name or take a lot to master – they are simple and basic but also are, what a lot of us in the fitness industry can attest to, the best exercise for building your lower body to where you want it. Along with looking FABULOUS, they also help to improve your balance and your bone density!

Once mastered this move is easy. That being said it does require you to focus because it can move from good to bad in seconds of losing your form, and can hence cause terrible injuries. Note that its best to get the technique and form mastered with light or no weight before adding heavy weights.
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In Defense Of Leg Day

In Defense Of Leg Day | SELF HEALTH | Scoop.it
“Never skip leg day” is a long-standing inside joke among trainers. Image-search this meme and you will be bombarded with photos of large, muscularly developed upper bodies atop thin, spindly legs.

“Many people focus on the ‘vanity muscles’ at the front and top of your body, the muscles you can see,” explains Justin Jacobs, Tier 4 manager at Equinox TriBeCa. And oftentimes this is achieved by dedicating entire sessions to one particular (vanity) muscle group. "Split routines—chest Mondays, back Tuesdays, and so on—were created for bodybuilders who spent 1-2 hours a day in the gym, 5-6 days a week," explains Jacobs. "For most of us, this isn’t realistic, and so this routine may not be the best choice. Additionally, a true bodybuilding split would always include at least one leg day. Somehow this often gets lost in translation,” says Jacobs.
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How Exercise Changes Our DNA

How Exercise Changes Our DNA | SELF HEALTH | Scoop.it
We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling.

Now new research reports that the answer may lie, in part, in our DNA. Exercise, a new study finds, changes the shape and functioning of our genes, an important stop on the way to improved health and fitness.

The human genome is astonishingly complex and dynamic, with genes constantly turning on or off, depending on what biochemical signals they receive from the body. When genes are turned on, they express proteins that prompt physiological responses elsewhere in the body.
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Raising The Bar for Interval Training - Or What is Tabata.

Raising The Bar for Interval Training - Or What is Tabata. | SELF HEALTH | Scoop.it

Tabata Workouts Offer a Rigorous Intensity.

 

"INTERVAL training — alternating short bouts of intense exercise with periods of recovery — is considered part of any well-rounded fitness routine. Exercise physiologists and trainers say it helps speed weight loss and build endurance. But those seeking an especially rigorous form of interval training, without spending hours trying to do it, might consider Tabata workouts."

 

These are named after Izumi Tabata, a professor and researcher at Ritsumeikan University in Kyoto, Japan, whose work has led to a host of vigorous exercise routines. In 1996, Professor Tabata released the findings of a study in which Olympic speedskaters performed four-minute interval workouts that exceeded their normal cardiovascular capacity. The gains in cardio fitness were comparable to those of another group that trained for much longer at lesser effort.

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Bone Broth: What You Need To Know About The Latest Health Trend

Bone Broth: What You Need To Know About The Latest Health Trend | SELF HEALTH | Scoop.it

"There’s a hot new drink in town and it has nothing to do with Mezcal or smoked Himalayan sea salt. If you know anyone who fancies herself a paleo, primal, and/or ancestral eater, perhaps you’ve heard that person mention rave about the magical elixir that is bone broth. Devotees claim this brew — made by boiling bones for the amount of time it would take to drive from Yonkers to Vegas — helps with everything from joint pain to serious medical conditions, including autoimmune disorders and even cancer. But, is bone broth really the panacea it’s made out to be? Let’s dig in."

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This Might Be The Best Exercise Of All Time

This Might Be The Best Exercise Of All Time | SELF HEALTH | Scoop.it

"There are many things that come to mind when we hear the word "burpee," including, but not limited to: torture, pain, burning, fatigue, exhaustion, dread, sweat, and maybe even tears. But, according to new research published in The Journal of Strength and Conditioning Research, it might be time refresh our relationship with the seemingly nightmarish exercise."

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7 Strategies to Kick Sugar Cravings and Detox from Sugar

7 Strategies to Kick Sugar Cravings and Detox from Sugar | SELF HEALTH | Scoop.it
1. Eat fermented foods like sauerkraut, kefir, or kombucha. These foods are excellent for detoxification and can help nourish gut bacteria. A lot of times sugar cravings are a symptom of a much deeper imbalance in the gut. Along with fermented foods, you can take a dairy free probiotic capsule to come back into balance.

2. Choose bitter foods like arugula, dandelion greens and even schizandra berries. Bitter foods can help prevent or reduce sugar cravings by retraining the taste buds. Not only that, but bitter foods are great for liver detox and if you’ve been eating too much sugar, chances are your liver could use some extra love!
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Killer Chairs: How Desk Jobs Ruin Your Health

Killer Chairs: How Desk Jobs Ruin Your Health | SELF HEALTH | Scoop.it
Chairs: we sit in them, work in them, shop in them, eat in them and date in them. Americans sit for most of their waking hours, 13 hours every day on average. Yet chairs are lethal.

This grim conclusion may surprise you, but 18 studies reported during the past 16 years, covering 800,000 people overall, back it up. In 2010, for example, the journal Circulation published an investigation following 8,800 adults for seven years. Those who sat for more than four hours a day while watching television had a 46 percent increase in deaths from any cause when compared with people who sat in front of the tube for less than two hours. Other researchers have found that sitting for more than half the day, approximately, doubles the risk of diabetes and cardiovascular problems. Overall, when you combine all causes of death and compare any group of sitters with those who are more active, sitters have a 50 percent greater likelihood of dying.
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Weight Training: If You Aren't, You Should Be

Weight Training: If You Aren't, You Should Be | SELF HEALTH | Scoop.it
Have you ever heard of a barbell or dumbbell? If you don't know, they are the scary metal objects Arnold Schwarzenegger embraced so endearingly in the popular documentary "Pumping Iron." When most people think of weight lifting they visualize the imagery portrayed in this film -- oversized hyper-masculine bodybuilders yelling in agony, aggressively attempting to lift heavy weights. With this connotation in mind many people are fearful of the weight room.

As a personal trainer I see people sign up daily for gym memberships. Unfortunately- from the very first day through several New Year's resolutions later, most of them never actually make it to the weight room floor. That's the section where the good old-fashioned barbells and dumbbells are.
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Elite Body Fitness's curator insight, November 5, 11:41 AM

My favorite workout is using heavy weights  - great fun! 

Donovan Baldwin's curator insight, November 6, 8:16 AM

There are many benefits to weight training, for men and women, young and old. Weight lifting workouts can be used to build strength, as expected, or to provide special results, such as aerobic benefits, weight management, or increased flexibility.

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Six Ayurvedic Tips for Staying Healthy This Fall

Six Ayurvedic Tips for Staying Healthy This Fall | SELF HEALTH | Scoop.it
PAT NOVAK's insight:

Autumn is upon us—and that means cold and flu viruses are lurking everywhere. How can you keep the bugs at bay? Sure, you can try the basics that many folks use: stay warm, perhaps schedule a flu shot, eat well. But you can also prevent colds and flu using ancient wisdom from yoga’s sister science, Ayurveda.

 

According to this holistic healing system, vata (ruled by the elements of air and ether) tends to increase in the fall. Often translated as “wind” or “that which moves,” vata’s qualities are cold, dry, light, mobile, and erratic. You can see these qualities manifesting outside: The leaves are getting brittle and dry, the temperatures are dropping (and fluctuating), and the wind is picking up speed.

 

According to Larissa Hall Carlson, Dean of the Kripalu School of Ayurveda, these changes also affect the body-mind. Here is her list of telltale signs that your vata dosha is gaining too much momentum:

 

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7 Ways to Exercise Your Brain - And Why You Really Need To!

7 Ways to Exercise Your Brain - And Why You Really Need To! | SELF HEALTH | Scoop.it
The brain is like a muscle. When it is in use we feel very good. Understanding is joyous. --Carl Sagan

 

Cognitive brain function peaks in our early fifties, but staying mentally active can prevent brain loss in the years to follow

 

If you’re over 40, you’re not going to like this (and if you’re not yet 40, get ready for a reality check): Early in your fifth decade, researchers believe, your cognitive brain performance peaks. From there, it’s a downhill slide for the remaining years of your life. The good news is that the brain is highly adaptable; it responds to experiences. In particular, “spaced practice” (repetitive exercise) helps the brain learn, grow, strengthen, and develop. As we age there are ways to combat the reduced function of such mental processes as memory, speed of thinking, problem solving, reasoning, and decision making. Starting to incorporate easy exercises today can help forestall decline tomorrow.

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If You Drink Coffee Then Exercise, This Is What Happens

If You Drink Coffee Then Exercise, This Is What Happens | SELF HEALTH | Scoop.it
You know that girl, the one with a Starbucks cup stashed in the cup holder of the elliptical during her a.m. sweat sesh? Admit it: you’ve judged her. But, turns out, she might be on to something. Drinking a couple cups of coffee before a workout could actually make it feel more enjoyable, according to new research published in the Journal of Applied Physiology. 

The study basically simulated your average morning: a mug of coffee to wake up, a little gym time, another cup with breakfast, followed by lunch. Fourteen participants completed two moderate workouts on a stationary bike: one where they took caffeine (equal to two 8-ounce cups of coffee or 4 cups of black tea) 90 minutes before the workout, and one where they took a placebo. When caffeinated, the participants reported the ride as way easier than it was without the stimulant.
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Strength Training 101: The Deadlift

Strength Training 101: The Deadlift | SELF HEALTH | Scoop.it

Deadlift day is my favorite day.

When my story came out in July of 2011, I said that I’m simply happier on days that I deadlift – and that holds true to this day.  There’s really nothing more satisfying than picking up a ton of weight off the floor and holding it in your hands.

John Paul Sigmarsson, the Icelandic Strongman/Powerlifter once said (while deadlifting 1005 lbs), “There is no reason to be alive if you can’t do deadlift.”

Now, that may be a bit extreme, but deadlifting is truly a romantic lift.

On deadlift day, I don’t need assistance or a spotter – it’s just me, the barbell, and the weight.  I love nothing more than to put my headphones in, put on a favorite playlist, and focus on nothing but me and that weight.

But even with so much going for it, many people are afraid of the deadlift and avoid it at all costs, citing fear of injury.

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Donovan Baldwin's curator insight, October 8, 5:42 AM

The deadlift is possibly the best exercise for building overall body strength.

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An Unexpected Exercise That Targets Belly Fat

An Unexpected Exercise That Targets Belly Fat | SELF HEALTH | Scoop.it
By now, you probably know that upping the ante on your core workouts won't unveil the six-pack abs of your dreams. It's simply impossible to reduce body fat in a specific area, no matter how much you curse that little something extra around your middle.

However, that doesn't mean that strength training doesn't have a benefit for that belly. In a new study, Harvard School of Public Health (HSPH) researchers found that men who completed 20 minutes of weight training a day saw a smaller increase in belly fat than men who spent the same amount of time sweating it out in a cardio workout.
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Neuroscience: How to Become Immune to Stress

Neuroscience: How to Become Immune to Stress | SELF HEALTH | Scoop.it

Most people intuitively understand that exercise can improve your mood, but it was only last week that scientists figured out how it works. Their findings are of enormous importance to everybody who experiences stress at work.

According to a recent article in the New York Times, exercising causes your muscles to release a set of chemicals that block other chemicals the body releases in response to frequent stress.

In other words, constant stress brings you down, but consistent exercise lifts you up.

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RegentsCareServices's curator insight, December 22, 10:44 AM
#AlwaysCompassionate
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Exhaled Pounds: How Fat Leaves the Body

Exhaled Pounds: How Fat Leaves the Body | SELF HEALTH | Scoop.it

"When you lose weight, where does the fat go? Turns out, most of it is exhaled."

 

In a new study, scientists explain the fate of fat in a human body

, and through precise calculations, debunk some common misconceptions. Fat doesn't simply "turn into" energy or heat, and it doesn't break into smaller parts and get excreted, the researchers say.

 

In reality, the body stores the excess protein or carbs in a person's diet in form of fat, specifically, as triglyceride molecules, which consist of just three kinds of atoms: carbon, hydrogen and oxygen. For people to lose weight, their triglycerides must break up into building blocks, which happens in a process known as oxidation.

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11 Essential Wellness Tips

11 Essential Wellness Tips | SELF HEALTH | Scoop.it
The 11 most popular diet, lifestyle and wellness tips from the first year of KrisCarr.com.

 

Happy (almost) Anniversary, darlings! It’s hard to believe that we’re already sneaking up on the first birthday of KrisCarr.com, which will be in September. Time sure does zoom. Next month, to really get in gear and mark the year, we’re going to kick off a massively fun Prevention Month, complete with all kinds of interesting posts, wellness tips galore, giveaways and goodies. It’s been such a thrill to share my life with all of you—from juicing to releasing Crazy Sexy Kitchen to renovating our farmette and chasing my rescued pup Lola around the yard. There have been so many good times since we kicked off this here hub o’ health, food and fun!

 

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How Exercising Helps You Get More Done

How Exercising Helps You Get More Done | SELF HEALTH | Scoop.it

"A lot of people don’t work out. In fact, not only do they not work out, they barely move at all. A typical workday for many consists of waking up, sitting in the car on the way to work, sitting at a desk at work, sitting in the car on the way home, sitting on the couch watching television, and then going to bed."

 

As you might guess, this isn’t a great way to live. But before you tell me you don’t have time for exercise, I’m going to share an important truth with you. Not only do you have time to exercise, exercise actually makes you more productive. It’s a no-brainer, must-do for entrepreneurs, career warriors, and anybody else who wants to get more done.

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What Is Reiki?

What Is Reiki? | SELF HEALTH | Scoop.it
It's not meditation, massage or prayer. But practitioners and clients say reiki heals in ways that are hard to explain.

 

Terri Reynolds, 56, knows the exchange well. She says, “Reiki.” They say, “Huh?” She says, “Energy healing.” They say, “Hocus-pocus.” 

 

But for Reynolds, who was diagnosed with colon cancer in 2011, reiki is anything but. The practice – which usually involves a practitioner placing his or her hands on or above a client to facilitate that person's healing energy – taught her how to quiet her mind after surgery and six months of chemotherapy. 

 

  

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Got back pain? These yoga poses are here for you

Got back pain? These yoga poses are here for you | SELF HEALTH | Scoop.it

"Yoga truly is a unique opportunity for strengthening, stretching, and yes, even healing for the entire body. The back is no exception. Multiple studies have shown a steady practice is a great treatment for back soreness. In fact, several studies have found that yoga can even trump usual care for back pain when it comes to improving back function. For example, people who took yoga or stretching classes are twice as likely to cut back on pain medications for their back aches as people who managed symptoms on their own, one University of Washington study found."

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5 Ways to Make Yourself Work Out When You Really Don't Want to

5 Ways to Make Yourself Work Out When You Really Don't Want to | SELF HEALTH | Scoop.it

As the days start to get shorter and the temperatures drop, you may be tempted to slack off on your workout routine. After all, it’s also no longer swimsuit season and we can hide under cozy layers! But it’s so important to keep moving and find something you not only love to do but also can do all year round.

For instance, during the spring and summer, I love to run, bike, swim, play tennis, chase my little guy all over the playground and hike with him in his baby carrier. But as winter approaches, I can fall back on my yoga practice, Pilates workouts, bundled walks, strength training, and skiing. Though, there are still some mornings when I would much rather snuggle in bed.

Here are some motivational tricks to help you break a sweat because you’ll definitely feel better after working out—and have the body to show for it winter, spring, summer, and fall.

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Donovan Baldwin's curator insight, November 6, 8:09 AM

Set a workout schedule and stick to it. It doesn't have to be, "exercise at 3:52 PM or I have failed," but, more like, "I am going to exercise between 3 and 4 PM. If my activities get in the way, I will do it later or earlier, make up tomorrow, or just forgive myself". Bottom line is what works for you is best. Sometimes, allowing yourself permission NOT to exercise makes it easier to do so.

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The Right and Wrong Way to Eat Chia Seeds

The Right and Wrong Way to Eat Chia Seeds | SELF HEALTH | Scoop.it

There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way."

 

In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.

 
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The Ultimate Guide To Superfoods (Infographic)

The Ultimate Guide To Superfoods (Infographic) | SELF HEALTH | Scoop.it

By now it's almost universally accepted that a well-maintained and balanced diet is one of the most important things a person can do for their own health. Unfortunately, when it comes time to translate words into action, sticking to a diet seems to fall apart just as often as it succeeds.

A lot of the time, this can be due to either a lack of direction or a lack of enjoyment--or even a combination of the two. Without direction, a prospective dieter can be left with just a vague notion of "eating healthier," which can be easy to disregard without concrete steps to follow. Likewise, a purposeful diet that consists only of bland or uninteresting foods may be healthy, but can oftentimes be far from motivating.

Fortunately, there's a solution to both of these problems: superfoods. These are foods that both taste great and provide numerous health benefits to your body."

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7 Things You Didn't Know About Stevia

7 Things You Didn't Know About Stevia | SELF HEALTH | Scoop.it

As you probably know from the very particular way you take your coffee, not all sweeteners are created equal. The market is booming with sugar substitutes: From saccharin-sweetened Sweet'N Low to aspartame-sweetened Equal, there are plenty of ways to make your cup of joe a bit less bitter. For fewer calories, many choose these sugar alternatives and put up with an artificial flavor or a funky aftertaste.

It's no wonder Americans have grown accustomed to these various sweetening options: More than 78 million U.S. adults are obese, and sugar-dense foods and beverages may be a major contributing factor. We're in search of a sweet but healthy solution.

Stevia, an FDA-approved sweetener, attempts to be the answer."

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Michel KHRONIS, MD's curator insight, October 20, 4:06 AM
7 Things You Didn't Know About Stevia
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The 5 Most Common Sleep Issues (and How to Find Relief)

The 5 Most Common Sleep Issues (and How to Find Relief) | SELF HEALTH | Scoop.it
If good sleep could be encapsulated in a pill, it would be the strongest medication ever produced. Numerous studies have connected inadequate sleep to chronic diseases and shortened lifespan. But alas, sleep is not that simple. In fact, it’s the one natural process that might cause the most issues for modern-day adults, with around 30 percent of the American population having some degree of sleep disruption. 

“Correcting sleep deficits could be the single most important thing you do for your health…”
Why is that? Well, we tend to work in offices for long hours during the daytime, often staring at computer screens for hours on end. Occasionally we head to the gym to bust out an intense workout, and then rush to get dinner prepared before trying to get some zzz’s. With that fairly unnatural schedule, is it any wonder that our circadian rhythms are screwed up and unfettered sleep can be hard to come by?
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Sandy Williams Spencer's curator insight, October 13, 9:33 PM

Some times it's tough to get a full night's sleep if you have dementia--or many other illneses. This is a good discussion about health and sleeping.


http://www.free-alzheimers-support.com