Posted on

Some Basic Guidelines for Preparing to Eat

Some Basic Guidelines for Preparing to Eat

  1. As important as what you eat are the conditions at the time of when you eat.  Many people today eat when they are standing up or multitasking (i.e. watching tv, getting dressed, making breakfast for the children, etc.)  Standing up is very bad for digestion in that you are not at rest and focused on what you are doing, eating and taking in nourishment.  Multitasking is the same thing….there is no awareness of what is happening in the act of eating.

 

  1. Eat sitting down and without external stimuli as much as possible.  Pay attention to your food:  what does it look like, how does is smell, is it warm or cold.  Remember that what you are doing is a sacred act of nourishing your body with food from the earth.

 

  1. Take a few minutes and be quiet before you take the first bite of food and give thanks for the nourishment you are going to receive.  If prayer is part of your ritual, then include appreciation to your higher power for the food in front of you.

 

  1. Eat slowly.  Food digestion begins with seeing it, saliva collects in the mouth and as you start to chew, ptyalin (salivary amylase) starts the active part of digestion.  Optimally each mouthful can be chewed thirty to forty times before swallowing.  One tip here:  put the fork down in between mouthfuls.  This will prevent the all too common occurrence of shoveling the food into our mouths before we have even barely started chewing the mouthful already there!

 

  1. When eating drink small sips of water only.  Do not down big gulps of water in between each mouthful.  This dilutes the digestive chyme or juices present in the stomach and retards the breakdown of food significantly.
Posted on

Five Things You Can do to De-Stress Your Adrenal Glands…

Five Things You Can do to De-Stress Your Adrenal Glands…

And they don’t cost a dime!

  • Breathe! – every morning spend ten minutes breathing quietly.  The simple act of conscious breathing creates profound benefits for the body and sets the tone for the entire day.
  • Eat in a calm, peaceful environment.  Turn off all electrical devices such as televisions, radios, cell phones, etc. while eating.  Quiet talk with family or friends is fine but do so without any other stimulation at all.
  • Chew your food slowly and thoroughly.  The process of slowly chewing your food helps relieve the body of stress in attempting to digest food that is too large.  The recommended amount of chewing is between twenty and thirty times for each mouthful of food.
  • Spend ten minutes every day either outside in sunshine or sitting in a window where sun comes through (if it is too cold to go outside).  Do this quietly or with gentle, relaxing music playing in the background.
  • Go to sleep no later than 10:30 pm.  This helps the adrenal glands regulate the quality and character of your sleep.  Going to bed later puts a stress on the system that can make sleep more difficult and not as nourishing.  This may require that you turn off the television earlier to allow yourself time to relax and be ready for sleep.
Posted on

Aromatherapy and Stress

Aromatherapy and Stress 

Aromatherapy has been in use for over 3000 years.  Early papyrus leaves were found in Egypt depicting different scents being used for treating various conditions.  The practice of using different essential oils and scents was also used in China and India as part of their health care systems.

The process of inhaling aromas from plant oils directly affects the olfactory nerves located in the top of each nostril.  These nerves in turn have been demonstrated to have a direct connection with the limbic system, that part of the brain most associated with our emotional responses and moods.  Therefore it is reasonable to conclude that smelling essential oils derived from plants can have en effect on our emotional health, certainly they can be used to reduce stress or mental tension.

Below is a partial list of essential oils for stress related problems.  By no means is it complete but rather it should be seen as a starting place for your exploration of what feels good and works for you.

  • Anger, Anxiety:  Basil, bergamot, chamomile, clary sage, cypress, frankincense, geranium, hyssop, jasmine, juniper, lavender, marjoram, melissa, neroli, ylang ylang
  • Depression:  Basil, clary sage, grapefruit, jasmine, lavender, melissa, neroli, rose, sandalwood, vetiver, ylang ylang.
  • Insomnia:  Basil, chamomile, lavender, mandarin, marjoram, melissa, neroli, petitgrain, rose, sandalwood, thyme, ylang ylang
  • Nervous Exhaustion:  Basil, cinnamon, citronella, coriander, ginger, grapefruit, hyssop, jasmine, lavender, lemon grass, peppermint, nutmeg, rosemary ylang ylang
  • Nervous Tension:  Basil, bergamot, cedarwood, chamomile, cinnamon, frankincense, germanium, jasmine, lavender, marjoram, melissa, neroli, palmarosa, rosemary, vetiver, ylang ylang
Posted on

Ten Holiday Tips for Keeping the Fat Off!

Ten Holiday Tips for Keeping the Fat Off!

During these often stressful holiday times, people ask what they can do to not add pounds
of weight/fat that seem impossible to avoid and also impossible to get off after the holidays
are over. Here are some helpful hints to make it through the holidays without turning into
the “stuffed goose”.

Here are the holiday tips:

1. Drink two glasses of water thirty minutes before you eat a meal. Not only will this help
you feel fuller before you start to eat but drinking water before a meal also increases the
production of stomach acid which will help you digest your food better.

2. Use spice more frequently with food. Spicy foods such as cayenne, peppers, cumin,
pepper, etc can slow the rate of sugar entering the bloodstream and increase the amount
of calories burned in response to a meal.

3. Increase your fiber intake during the holidays. Use PaleoFiber because it is excellent
in lowering both blood sugar and insulin levels which are going to rise up due to eating
heavier, more carbohydrate laden holiday meals.

4. Eat vinegar before each meal. Vinegar helps to decrease blood sugar and insulin
responses to a very starchy meal. When you eat vinegar before a meal your blood sugar
and insulin levels don’t rise up as much. The simplest way to do this is to take about a
shots worth of vinegar right before you eat or add that amount onto your salad.

5. Drink fresh squeezed lemon juice before a meal. This has much the same properties as
does vinegar for lowering your blood sugar and insulin response to a high starch meal.
You can drink a third of a cup of fresh squeezed lemon juice directly or put this amount
onto your salad.

6. If you are going to eat deserts during this season, choose ones that contain berries or cinnamon. Cinnamon helps to regulate blood sugar and insulin levels and berries are very
low on the glycemic index scale and help to stimulate fat loss and slow weight gain from
a high fat meal.

7. Make sure to drink green tea when consuming high fat meals. Green tea has been
demonstrated to decrease the absorption of fat and to increase fat loss by stimulating fat
burning genes. If you are caffeine sensitive of course be careful here, but other than that
there is really no downside to drinking green tea often.

8. Remember to eat slowly. As mouthwatering as those holiday foods are, if you take the
time to chew each mouthful twenty to thirty times you will significantly decrease the
amount of food you eat. Eating this slowly gives your body a chance to become more
satisfied, resulting in less desire to overeat or stuff ourselves.

9. While eating a meal and when you burp for the first time, it’s time to stop eating.
Burping is the body’s natural way of telling us that it is full or close to it and going any
further will just result in us reaching the “stuffed” zone.

10. Exercise one hour before eating a big meal. This way when you do consume a high fat/
carbohydrate laden meal, some of those calories consumed will go into building muscle
instead of storing as fat.

Posted on

Grow Young Fast

Grow Young Fast

Dr. Juris Terauds, PhD
Professor Emeritus

Without exercise we surrender our bodies to grow old at a brutal rate. With aerobic exercise we feel a bit better, but the physical aging process marches on as before. However, with very short and intense training we can actually bring physical aging to a halt and reverse it. Amazing!? Yes. New? No.

Through the Paleolithic era, for millions of years, our very survival has depended on short intense bursts of energy whether hunting for a meal or sprinting and desperately climbing not to become one. In the good old days our unclad ancestors’ survival itself was training, mostly short intense training. This form of training is within our genes most likely because the sprinters survived to pass them on. It therefore should not be surprising that our bodies respond best to short intense training.

It turns out that the more intense the training the better. In fact, an all out sprint for less than 60 seconds, followed by a period of rest is best. Doing several of these sprints in succession is anaerobic interval training. No matter what we call these short intense bouts or bursts of anaerobic training, their training effect is far superior to aerobic exercise. The magnitude of the benefits from short intense anaerobic training can best be put in perspective when we compare it to the old aerobic exercise we are more familiar with.

The greatest single benefit from short intensive training is the production of human growth hormone (HGH), which does not get produced with aerobic exercise but does get produced by anaerobic training. As HGH is produced it goes to all parts of the body repairing and rebuilding whatever needs to be repaired, making the body younger. With HIGH you look younger, your muscle mass increases, your bones increase in density, your nails and hair become healthy looking, all of your internal organs receive a boost of health, and even your eyes get brighter. For aging persons, HGH is magic.

Right now in our overweight society a hot topic is “burning fat” with exercise. So, let us see what the “burning fat” difference is between aerobic exercise and anaerobic training. The latest research shows us that anaerobic training “burns” over 500% more fat, than aerobic exercise. This is convincing. But wait, there is more! With anaerobic training the “fat burning” continues long after the training session is over, with additional calories being consumed. For example, in the period from three to fifteen (3-15hr) hours after training, anaerobic training uses more calories than the whole
aerobic training session itself. This alone, again, could be considered a “slam dunk” in favor of anaerobic training. But there is even more! The rebuilding of muscle fibers

after anaerobic exercise takes additional calories, which does not happen with aerobic exercise.

No matter how beneficial a workout may be, it is worthless when not done. A worn out excuse for not working out is, “I just don’t have the time.” But not any more, now that you know anaerobic training takes only a small fraction of the aerobic workout time, to achieve the same results. In fact, a few minutes a day with proper anaerobic training will give you a higher fitness level than long sweaty aerobic workouts.

What about cardiovascular fitness? Well, no contest. Short intense training improves the cardiovascular system quicker than aerobic exercise by a long shot. To improve, our cardiovascular system needs to be challenged, which anaerobic training does far better than aerobic exercise.

Other than the above, the latest research gives short intense training (anaerobic)a better report card than aerobic exercise in the following areas: maximizing training value, increasing muscle mass, increasing metabolism, increasing energy, reducing stress, reducing blood pressure, normalizing cholesterol, increasing bone density,
decreasing osteoporosis, decreasing joint problems, balancing blood sugar, decreasing diabetes, improving appearance, producing dopamine, increasing motivation, brightening outlook, improving muscle function, improving coordination, improving balance, improving athletic performance, and improving overall wellness.

It is obvious that short intense training should be mandatory for any human being who wishes to look fit and be fit. As the saying goes, “if you want to look like an athlete you better train like one”. The old aerobic exercise has a value for persons, who for medical reasons, cannot do intense training, or for persons who exercise for the pure joy of exercising. First place for the optimum training method belongs to short intense training, or anaerobic training.

Typically a short intense training session could consist of a 15 second sprint, followed by 15 seconds of rest, repeated four times for a total sprint time of 60 seconds.

Or, a 20 second sprint followed by 20 seconds of rest, repeated three times for a total sprint time of 60 seconds.

Or, a 30 second sprint followed by a 30 second rest repeated twice, for a total sprint time of 60 seconds. That is it! But, when you sprint, you sprint all out. Well, now is the time to make your resolve, consult your physician and start your real short intense workouts to grow younger fast.