Nanci

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Meet Kevin Naidoo, owner and director of Yerrama Yoga Sanctuary in Saskatoon, and an experienced and passionate certified ERYT teacher. He is putting on a Breathe in Life retreat this September on the beaches of South India.

Kevin is a true traveler, or nomad as his family refers to him, and has hitchhiked across 50 countries, living wholly through his heart. Fascinated by cultures, traditions and spirituality Kevin’s adventures have led him to live on remote islands, trek across Africa and bathe in the Ganges among many other amazing adventures. The combination of travel and Yoga have always connected him with his true Self. He lives to spread Oneness to the planet.

Learn more about Kevin in this interview:

-What is yoga?

Yoga is Union. Yoga is Connection. Yoga is Truth. Yoga is the peeling of layers connecting us to our True Divine Self.

 -How did you find yoga?

I found Yoga when a friend came to visit me while living in the Caribbean. From the very first day I felt the power of this practice, and by day 3 it had cracked me wide open, allowing honesty and emotional healing to come. It continues to this day to crack me open.

-Where are your favorite places on this earth and what have these places shown, taught, or given you that have helped you grow to who you are today?

I hitch hiked from the bottom of Africa to the top. It took me 1 and a half years on my thumb. Africa blew my mind as its often forgotten about. The LOVE unconditionally from the local people blew my mind. Their generosity, even when they had very little. And their spirit with all they deal with everyday is ever inspiring. Travelling in Africa really showed me how FAMILY is number ONE and always is.

 -Other then people, what has taught you the most on your path in life?

The thing that has taught me the most on my path is got to be FAITH. We need faith for everything we do in this life. Faith to believe, to trust, to love,

 -In which way has yoga most changed your life?

For me yoga has most changed my life by giving me the courage and confidence to be ME, to find ME, To LOVE ME, and all I want to do is help to guide and give everyone the tools of this powerful Practice..OMazing.

 -How would you describe your philosophy as a teacher?

My philosophy as a Teacher is to teach all of Yoga in a slow, conscious, mindful way, giving the tools to sustain a life long practice.

 -What is love?

LOVE is what this whole beautiful world and what each of us are made of.

“You are the unfolding and the becoming of the universe… you are extraordinary; and you are powerful beyond belief. you are Sacred, you are Divine, you are Love.”

 

Solar energy is unique for a number of reasons, and one of our favorites is the simple fact that it can be deployed anywhere at any scale, whether it’s a solar phone charger or a massive solar array.

Solar power is also unique among the other sources of energy because it can be democratized. The grid can be effectively owned by everyone. Solar has the capability to make sure no elderly person ever has their lights shut off again, and no child growing up in the third world will ever have to study by candle light again.

I strongly believe that solar should be deployed on individual and neighborhood levels, allowing it to be a people-powered clean energy revolution, but the fact of the matter is climate change will continue to worsen as we pump more carbon dioxide into the atmosphere, so any news is good news.

This month, Morocco will be wrapping up phase one of its massive concentrated solar power plant, the world’s largest once complete. It will bring energy to about 1 million people.

The array is located outside of Ourrzazate and will occupy the same amount of space as Rabat, Morocco’s capital. It will generate 580 megawatts of juice.

“You have 35 soccer fields of huge parabolic mirrors pointed to the sky which are moveable so they will track the Sun throughout the day,” Paddy Padmanathan of Saudi-owned ACWA Power, which is running the project, told BBC.

Currently, the plant can store the heat of the sun in the form of molten salt for 3 hours, but once complete, it can store energy for a full eight hours, allowing it to keep creating electricity.

Morocco is heavily dependent upon fossil fuel for its energy and has little of it in the form of domestic natural resources. They import nearly 97% of their energy, which makes their $9 billion solar array an incredible cost-effective plan. They’re also eager to turn climate change into an opportunity.

“We are convinced that climate change is an opportunity for our country,” environment minister Hakima el Haite told BBC.

“If Morocco is able to generate electricity at seven, eight cents per kilowatt—very possible—it will have thousands of megawatts excess,” he said.

“It’s obvious this country should be able to export into Europe and it will,” Padmanabhan said. “And it will not need to do anything at all … it needs to do is just sit there because Europe will start to need it.”

Blog from thespiritscience.net

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Photo by Dr. Jockers

Many Benefits of Turmeric

Turmeric is a versatile spice that I use often and it is also a great natural remedy.

It can be used externally to improve skin, can help whiten teeth, and in poultices to sooth rashes. Internally, it supports digestion, the liver, and is high in beneficial antioxidants.

This power spice is a cornerstone of Indian cuisine and used in curry powders, mustards and more.

Doctors and naturopaths often recommend turmeric as a way to help lower inflammation in the body. Thousands of studies show its benefits in promoting heart health, mental health, reducing inflammation and ensuring balanced blood sugar.

How to Use Turmeric

I love to add turmeric to skin scrubs and other beauty recipes. I also put it in many of my homemade spice blends and add it to many recipes.

Unfortunately, many of the foods I love adding turmeric in, like soups and stews, aren’t good summer recipes. I find it harder to consume foods and drinks with turmeric in warmer months.

My favorite turmeric recipe of all time is this Turmeric Tea (also called Golden Milk). I make that warm and savory drink with coconut milk and other spices and love it in cooler months.

Turmeric Lemonade

Unfortunately, when the outside temperatures start hitting 90+ degrees, hot drinks lose some of their appeal. I’ve been experimenting with ways to use turmeric in cooler foods and drinks and come up with a few recipes we love.

This iced turmeric lemonade is a delicious summer favorite for our family as I’ve been making it often for the kids while they are playing outside. It is incredibly easy to make and tastes great!

The earthy taste of the turmeric provides gorgeous color but is mostly hidden by the tang of the lemon. Personally, I like to use liquid stevia to sweeten this, though any natural sweetener would work.

How to Make It…

Iced Turmeric Lemonade RecipeRefreshing iced turmeric lemonade combines earthy and bright turmeric with fresh lemon and natural sweetness for a delicious summer drink.Author: Wellness MamaServes: 4 cupsIngredients

• 2 cups water
• 1.5 cup of ice
• ½ cup fresh lemon juice (or more to taste-about 2-3 lemons)
• 1-2 teaspoons turmeric powder
• ½ teaspoon stevia drops (or more to taste)- Can substitute other natural sweetener but will need to add more
• Tiny pinch of black pepper (increases benefits of turmeric)

Instructions

1. Combine all ingredients in a high speed blender and blend for 60 seconds or until ice is completely blended in.
2. Let rest for about 30 seconds before pouring. Pour into cups to serve. I prefer to serve over more ice.
3. Consume immediately.

NotesIf you won’t consume all of this at once, make smaller batches by cutting the recipe in half or even fourths. I prefer to use stevia to keep the sugar content down, but any natural sweetener like maple syrup or honey will work well in this recipe. You can also make this with lime juice (same amount as lemon juice) or orange juice (double the juice and reduce the water by ½ cup).Blog by Wellness Mama

• DCIM100GOPRO

From Melbourne, Australia, Julian fell in love with music and surfing at a young age, noisy garage jams with neighbourhood friends attempting Hendrix, Nirvana and Zeppelin to frosty mornings learning to surf in the icy waters of Victoria’s surf coast and the legendary – Bells Beach.

Julian completed a BMus (Improvisation) at the acclaimed Victorian College of the Arts in 2001 and was then awarded a grant to study traditional percussion and culture in Guinee, West Africa. Julian has worked as a professional musician for nearly 20 years, being fortunate enough to see most of the world in the process. Not one to pigeonhole himself, Julian has performed in a broad range of styles from Reggae and Bollywood to Brazilian and Hip Hop.

Teaching, sharing and learning is just as important to Julian and over the years he has past on his knowledge to everyone from small children to multinational corporation executives.

Learn more in this interview:

How did you find music? 

Music found me! I come from a family where no one played music.. My house wasn’t quiet, mum loved music, the things I remember her listening to that I connected with were Queen and Midnight Oil, my dad Iiked smooth stuff like Lionel Ritchie. When my parents split, my stepdad came along and brought with him a whole other bag, namely Led Zeppelin, that had big impression on me that I didn’t fully realise until recently. It was around this time I started taking drum lessons with one of mums friends, I’m not sure that I had a really strong connection to it from the beginning.. it seemed to just slowly creep up on me and take up more and more of my consciousness and being as I traveled along this road. Now Im fully immersed!

What to you is the most essential quality in a teacher? 

The ability to connect and inspire. I’ve learnt that you don’t have to be the greatest musician to be that persons greatest teacher. 

As a teacher, what is the core of your message?

To love what you are doing. 

What are the biggest benefits music has brought you? 

Most of the people that are in my life at this point I’ve met through music, thats something I think about often… I’ve also been extremely fortunate to have been taken around the world through my music.

If you could teach anywhere in the world where would it be?

Siargao!!!! This is literally a dream trip for me.

What is your favorite place on earth? 

Siargao Island!! Quite honestly I would say that up to this point in my life, it is by far my favourite place to ever visit and stay. I’ve been so fortunate to have played music all over the globe and seen many beautiful and interesting places but when Im on Siargao my heart sings and I feel a deep sense of peace. 

How would you describe your philosophy as a teacher?

To first and foremost convey the fun that playing music is.. Its the reason why its called playing music! 

I teach many young students and in the beginning I don’t worry about theory or notes at all, I just try to get them playing, either with myself or other students. To see the look on their faces when they realise that they’re making music with others for the first time is really special.. The hard work of learning an instrument becomes less laborious when you know why your doing it! 

*To find out more about Julian, visit his website www.juliangoyma.com , or join her and Julian Goyma on a retreat in the Philippines in June 2016!

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We’ve all craved nature at some time or another. Maybe it was the white sands of a beach (and the accompanying health benefits) that we longed for, or the calmness of a mountain camping trip.

Perhaps we look forward to a hike in the woods, or a canoe trip on a river… whatever our preferences, we all desire nature at some point, and with good reason.

The Benefits of Nature:

It seems intuitive that we like to spend time outdoors, but science has now identified some of the reasons we actually NEED time in a more natural setting. In fact, there is a term for this- Ecotherapy – that refers to the various physical and psychological benefits of being outside.

A 2009 study found that the closer someone lived to a green space or nature area, the healthier that person was likely to be. In fact, those who lived closest to a park, nature preserve or wooded area were less likely to suffer from anxiety or depression.

Another study found that those who spent time hiking or resting in a forest had measurably lower cortisol rates, heart rates and blood pressure. (1)

The University of Illinois conducted research that showed that children with ADD/ADHD experienced a reduction of symptoms after spending time outdoors (this ties in with a less well-studied theory that these disorders are at least partially “nature deficit disorders:”

“In their most recent study, conducted on a nationwide scale, psychologists Andrea Taylor and Frances Kuo have found that children with attention deficit hyperactive disorder, or ADHD, experienced a significant reduction in symptoms after they participated in activities in green settings. Whatever the activity—whether it was playing basketball or reading a book—the degree of relief from ADHD symptoms was tied to the greenness of the setting in which it took place, with relatively green settings like tree-lined streets, backyards and parks trumping the indoors or outdoor places that lacked greenery.(2)”

Of course, just spending time in nature won’t be a silver bullet for children struggling with ADD/ADHD, but spending some (free!) family time outdoors is worth a try.

Other studies have found sleep improvements, better immune system function, and lower rates of stress related disorders in those who spent regular time in nature.

All of these factors may be reasons that regular gardeners live longer and that the practice of “forest bathing” (spending time in the forest) has become popular in Japan and is even prescribed and covered by medical plans in some cases. (3)

So why is nature so important?

There are several factors that may contribute to the health benefits (though the true benefit may remain an intangible that we can instinctively feel but not explain)…

How Time Outdoors Makes Us Healthier

Vitamin D

One reason time outdoors may contribute to health is the exposure to Vitamin D producing sunlight. This vital pre-hormone is responsible for many aspects of health throughout the body.

Vitamin D deficiency has been linked to various types of cancer and obesity, as well as mental disorders and other health problems.

Though supplemental Vitamin D is available, some people don’t absorb it effectively (like me) and actually need sun exposure to get adequate Vitamin D.

Either way…spending time outdoors in moderate sun is a great way to get natural Vitamin D.

Exercise

Unless your version of spending time in nature involves driving into the woods and just sitting there, most nature experiences also include some form of exercise.

From rock climbing, swimming, hiking, an canoeing, most forms of outdoor activity also include movement.

We all know the benefits of exercise, yet most of us still aren’t getting enough exercise regularly. Spending time outdoors provides a chance for fun movement along with the other benefits of nature.

Since we should all be moving each day anyway, get the double benefit and get your exercise outdoors!

Grounding

This benefit of nature is somewhat controversial in modern medicine, and my post about it has gotten a wide range of comments, from those who swear by the benefits of grounding to those who insist it is completely made up.

The basic theory is that since many of us don’t come into direct skin contact with the Earth very much, a positive charge can build up in the body. Direct skin contact with the Earth acts as a “ground” just like it does for electrical outlets, reducing this extra positive charge.

Proponents of earthing report that it helps reduce inflammation in the body and improve sleep quality.

Whatever your opinion of earthing/grounding, it is another positive side effect of being outdoors, especially barefoot or swimming in a natural body of water.

Can’t Get Outdoors?

There are ways to get the benefits of grounding indoors with earthing mats or sheets.

Fresh Air

Indoor air is often up to 70 times more contaminated than outdoor air. With more air-tight insulation, windows and doors, and the plethora of chemicals and plastics we bring into our homes, most people come in contact with up to 6,000 chemicals regularly.

Spending time outdoors is a break from indoor air pollution and outdoor air may have additional benefits as well.

Outdoor air is a good source of beneficial negative ions and places like the beach and near waterfalls are especially good sources. These negative ions are also present in sunlight and after a thunderstorm, when you can smell the “freshness” in the air. Indoor air, by contrast, is deficient in negative ions and is often dry and contaminated.

Negative ions are referred to as “nature’s antidepressants” and are found to have a relaxing and healing effect.

Stuck indoors? Try these tips to help improve indoor air quality or consider getting some air-improving houseplants.

Eye Health

This is an often surprising benefit of spending time outdoors, and an increasingly important one.

We are seeing an increase in vision problems, especially in children. One possible reason is the amount of time that many of us spend looking at a computer or TV screen on a daily basis.

While children used to spend most of their time outdoors looking at a wide variety of colors, levels of brightness and depths, they now spend up to seven hours a day starting at a TV, computer or tablet screen with artificial light. The result is an increase in nearsightedness, even in kids who aren’t genetically predisposed to it.

In fact, a study done in 2007 found that children who spent at least 2 hours a day outside were four times less likely to be nearsighted.(4) For children, this has especially dire consequences. The researchers speculated that bright outdoor light helps children develop the correct distance between retina and lens and leads to better eyesight later in life. Since indoor lighting does not provide the same benefit, children who spend a lot of time indoors are much more likely to have vision problems later in life.

Staring at a screen can also lead to eye fatigue, headaches, neck or back problems and other problems in adults.

Healthy Circadian Rhythm

Spending time outdoors, especially in morning sunlight, may help reduce the risk of obesity. In fact,a study at Northwestern University found that the earlier a study participant got morning sunlight, the lower than participant’s BMI.

This correlation remained strong even after researchers adjusted for exercise levels, age, calorie intake and other factors that affect BMI. The reason? Getting sunlight in the morning helps keep cortisol levels and circadian rhythms in the right ranges.

The reverse correlation was also true, as exposure to light at night was a factor in gaining weight (another reason to make sure you have a dark sleep environment),  but as little as half an hour of sun exposure before noon was enough to have an effect on reducing body weight.

This effect is so pronounced, in fact, that my doctor recommended morning sunlight exposure as part of my protocol to help improve my cortisol levels and thyroid health.

Does indoor light work?

Bright morning light outdoors is typically thousands of “lux” a measure of illuminance that is essentially one lumen per square meter. Indoor light is typically only measures a few hundred lux and doesn’t contain the broad spectrum of light needed to correctly support the body’s internal clock.

While things like 10,000 lux energy light lamps get closer to the level of outdoor brightness and are often used in the winter by those who suffer from Seasonal Affective Disorder, nothing beats the benefits of nature with true sunshine.

Best Way to Get the Benefits of Nature?

As you can tell, there are a lot of factors that may contribute to the benefits of nature, but we still may never understand completely why spending time outdoors has such profound psychological and physiological effects. We do know that time outdoors is important and that we aren’t getting enough.

There are things we can do to get partial benefits, but the best (and least expensive) option is just to get outside… in the morning… near trees.

My Solution?

I take a long morning walk on a greenway near our home where there are plenty of trees, wildflowers and even a small waterfall. I sometimes take my children on these walks, or I encourage them to spend time outdoors in the morning as well.

Gardening is another great way to get time outdoors, and spending time watering plants in the morning is a great way to get morning sunlight.

Whatever works for you, find a way to spend some time outdoors each day and take your family with you.

Written by WellnessMaMa.com

Have you been diagnosed with high cholesterol, Blood pressure issues, Diabetes, Autoimmune disease, or Thyroid?  Since a lot of these health problems don’t have obvious symptoms (or don’t have symptoms that you’d know how to trace until you’re diagnosed), a lot of people say that it feels like going from “healthy” to “unhealthy” overnight. Most people don’t want to be on meds for the rest of their lives. They want to feel — to be — healthy again. They want control.

The good news: There’s help. And often, another path.

High cholesterol

Cholesterol is a fat-like substance that has a lot of important roles in the body. In other words, we need it.

But when you have too much cholesterol, the lipoproteins carrying it can get caught in the artery walls, combining with calcium, fat, cellular waste, and fibrin (a material involved in blood clotting) to form the plaques that cause clogs.

It’s important to know that high cholesterol isn’t just one thing: You could have high total cholesterol, high LDL (“bad”) cholesterol, and/or high triglycerides (another measure of fat in the blood).

So, why’s it high? Well, sometimes high cholesterol is genetic. Other times it’s from eating too much saturated fat (from animal foods) and not enough plants.

What your diagnosis means

A basic cholesterol test usually includes a lipid profile, and has a few key components.

1. Lipoprotein cholesterol

Lipoproteins transport cholesterol around the body (basically, imagine passengers riding an inner tube in a water ride, and you get the idea).

A typical test includes:

• Low-density lipoprotein (LDL) cholesterol, aka “bad cholesterol”. In general, you want the number of these to be lower.
• High-density lipoprotein (HDL) cholesterol, aka “good cholesterol”. These bring cholesterol back to the liver for recycling and processing. Higher numbers here are usually good.

2. Triglycerides

Another type of fat in the bloodstream, triglycerides are also linked to heart disease. They are stored in fat cells throughout the body. Usually, you want these to be lower.

3. Total cholesterol

This is the total level of cholesterol in your blood.

Cholesterol tends to go up with age, but it doesn’t have to. Many populations, especially in regions that still eat traditional diets, have good blood chemistry throughout their lives.

The good news: Research shows that lowering your cholesterol sooner rather than later can curb your risk of cardiovascular disease.

(For more on understanding your lab tests, see LabTestsOnline.com.)

What you can do about it

Statin drugs and other blood lipid lowering chemicals are often seen as a quick fix.

Yet these drugs can come with side effects like memory loss, difficulty concentrating, lowered exercise tolerance, muscle pain, and depression — which, ironically, make it pretty tough to prioritize lifestyle changes that could turn your health around.

While these meds may be needed in many cases, revamping your diet can be a powerful supplementary — or even alternative — treatment.

If your LDL cholesterol level is between 160 and 190 and you don’t have heart disease, diabetes, or other risk factors, Dr. Nadolsky says, ask your doc about lifestyle changes you can make before going on meds.

If your LDL level is above 190, most doctors will insist on a prescription — unless they can trace your levels to an obvious diet choice (for example, more than one of Dr. Nadolsky’s patients have seen cholesterol go down when they rein in their Bulletproof Coffee habit).

Using these lifestyle strategies can help you avoid meds (or reduce the amount of time you’re on them).

Diet

When body fat goes down, cholesterol and especially triglycerides go down.

So if you’re overweight, consider changing your habits to get to a healthy weight. (Luckily, most people see benefits from even a little weight loss, perhaps just a few pounds. You don’t have to become an underwear model to be healthy.)

Dr. Nadolsky says a diet based heavily on plants is a good bet.

This will help you:

• lower your saturated fat intake, which alone can help lower cholesterol (the biggest saturated fat culprits: processed foods and animal products); and
• get more vitamins, minerals, phytonutrients and healthy fats, which have their own positive effect.

You don’t have to give up meat completely. Just add more plants.

Some ways to get there:

• Add one serving of vegetables and/or fruits to each meal. Look for colorful plants (such as dark leafy greens, orange carrots, or purple berries), and add a handful or two to each meal.
• Look for whole grain substitutes where possible. Think wild or brown rice instead of white; sprouted bread instead of white bread; or oats instead of your regular breakfast cereal. Adding these whole grains may lower your risk of clogged arteries by 30 percent.
• Add a serving of legumes. Foods like beans, lentils, and chickpeas not only taste good; they’re high in fiber, which binds to cholesterol in the digestive tract.
• Add nuts, seeds, fatty fish (such as salmon), avocado, and olive oil. They contain healthy fats, which lower LDL and raise HDL (“good” cholesterol).

If you have high triglycerides, try lowering your sugar intake. Since your liver uses sugar to make triglycerides, less sugar means less excess blood fat.

Exercise

Working out — especially a combo of cardio and resistance work — helps lower cholesterol by:

• helping you lose body fat (remember: less body fat equals less blood fat);
• changing certain enzymes that can decrease your triglycerides; and
• helping lower stress (which also contributes to poor cholesterol profiles and CVD).

If possible, do a little something every day. Even a 20-minute walk after a meal can tidy up triglycerides.

Work up to about 5 hours a week, and try to do a mix of low- and high-intensity activity, including weights, intervals, and low-intensity cardio. All activity — whether in the gym or not — counts!

Supplements

Each of these supplements could independently play a role in helping manage cholesterol levels. (Which means you don’t have to take all of them to see benefits). Of course, always talk to your doctor before taking supplements for a medical condition.

• Fish oil: Omega-3 fatty acids from fish may lower triglycerides by as much as 30 percent. Dosage: approximately 4 g per day.
• Berberine: This plant alkaloid may help lower cholesterol by upregulating LDL receptors on the liver, thereby decreasing the LDL in your bloodstream. Dosage: 500 mg 2-3 times a day.
• Spirulina: A type of blue algae, research shows that spirulina may help reduce LDL cholesterol and triglycerides by 10 percent and 24 percent respectively. Dosage: 4,500 mg per day.
• Red rice yeast extract: It contains the same ingredient found in statin drugs — so should be taken only under your doctor’s supervision. Dosage: 600 to 1200 mg twice a day with food.
• Plant sterols/stanols: These may be effective at blocking cholesterol absorption. Dosage: 2 g per day.
• Soluble fiber: It can help lower cholesterol by trapping cholesterol in the gut and reducing absorption. Dosage: 5-10 grams daily.

By the end of the Precision Nutrition program, Ken’s resting heart rate had gone from 96 beats per minute to 59. His blood pressure reading was 110/60. And after his cholesterol test, his doctor called him. “Nobody your age is supposed to be this healthy,” his doctor said. “I need the information about this program so I can give it to my other patients.”

 

Type 2 diabetes

In Type 2 diabetes, there’s a problem with insulin, a hormone secreted by the pancreas when blood sugar goes up, usually after a meal.

Insulin resistance and/or an inappropriate insulin response can prevent glucose from being properly stored. This leads to chronic high blood sugar (hyperglycemia).

Type 2 diabetes is characterized by:

• obesity (especially fat in the abdominal cavity)
• cardiovascular disease
• systemic inflammation
• muscles that don’t store nutrients well

What your diagnosis means

Type 2 diabetes dramatically increases the risk of premature death and disability.

For example:

• At least 65 percent of people with diabetes die of some form of cardiovascular disease, like a heart attack or stroke.
• Diabetes is the leading cause of new cases of blindness among adults aged 20 to 74 years.
• Diabetes is the leading cause of kidney failure.

What you can do about it

Your doctor may have put you on one or more medications to stimulate insulin production, inhibit glucose production, or improve insulin sensitivity.

Regardless of what med(s) you’re on, lifestyle changes are the foundation of treating type 2 diabetes.

Diet

Any eating style that helps you lose weight is going to improve your blood sugar level. That’s because when fat in the abdomen and surrounding your organs goes away, insulin resistance starts to go away, too, Dr. Nadolsky says.

There are lots of arguments for a moderate-carb Mediterranean-style diet, which research shows can control blood sugar control and reduce waist circumference better than other diets.

That’s because the diet:

• reduces the processed sugars and starches that you’re consuming,helping decrease blood sugar.
• replaces saturated fat (from foods like butter and red meat) with healthy fats (from fatty fish and olive oil).
• increases plant intake, which provides phytonutrients that may improve insulin sensitivity and fiber, which slows your sugar absorption.

Exercise

Working out helps control Type 2 diabetes by:

• improving blood sugars and insulin sensitivity (especially high-intensity interval training);
• reducing body fat;
• improving cardiovascular function; and
• reducing stress.

Work with your doctor on your exercise plan, since diabetes affects how your body metabolizes energy. Considerations include:

• what type of medication(s);
• when you take it;
• your blood sugar levels before exercise (and how your blood sugar responds during exercise);
• what you’ve eaten before exercising; and
• what type of exercise you’re doing.

Supplements

Always talk to your doctor before taking supplements for a medical condition.

• Berberine: This plant alkaloid may help type 2 diabetes by improving insulin sensitivity. Dosage: 500 mg 2-3 times a day.

“I was diagnosed as pre-diabetic before I started Precision Nutrition Coaching. I had pills to take, check-ups, tests… It cost a lot of money, and I wasn’t addressing the real problem. But now I haven’t been to the doctor in over a year, except for one routine check-up. My doctor’s amazed at the progress I’ve made.” – Precision Nutrition Client

 

High blood pressure

In the past, you hardly paid attention to these two numbers rattled off by the nurse at your doctor’s office.

Now, you’ve been told your blood pressure is chronically high, and suddenly you need to understand them.

• The top number (systolic) is the pressure in your arteries during a heartbeat.
• The bottom number (diastolic) is the pressure in your arteries while your heart is resting between beats.

High blood pressure, or hypertension, is related to the stiffening of blood vessels and arteries, and can be caused by:

• A problem with your kidneys’ salt balancing function
• Hormone imbalance
• Immune problems
• Genetics
• Being sedentary
• Excessive alcohol intake
• Excessive sodium intake (usually from processed foods)
• Being overweight or obese
• Stress

What your diagnosis means

Blood pressure has a significant effect on how healthy you can hope to be in the future.

High blood pressure can put you at risk for all sorts of health problems. If the pressure damages the blood vessels in your:

• eyes, you could end up blind.
• kidneys, you could end up on dialysis.
• heart, you could end up with a heart attack.
• brain, you could end up having a stroke or developing Alzheimer’s.
• legs and arms, you could end up with peripheral vascular disease.

What you can do about it

Just like the 35-year-old man above, if you address your blood pressure now, you cut your risk of related health problems and death substantially.

Diet

Here again, getting (and staying) at a healthy weight and body fat level is your goal. Fat cells produce substances that promote pressure-promoting inflammation throughout the blood vessels and heart.

Some guidelines:

• Add one serving of vegetables and/or fruits to each meal. The more plants in your diet, the better. This will help you lower your sodium intake and also increase intake of nutrients like potassium and magnesium, which help lower blood pressure by improving vessel elasticity.
• Include healthy fats: Add a couple of portions of fatty fish per week. Consuming healthy fats is linked to lower blood pressure, likely because ofomega-3s’ influence on eicosanoid production, which helps control vessel dilation and platelet aggregation.
• Reduce processed foods. This is one of the easiest ways to lower your sodium (salt) intake. Cutting sodium intake from 6,000 mg per day (that’s a typical intake in North America) to 2,300 mg or less can lower blood pressure 10 points without any other changes.
• Limit alcohol. About one drink a day — especially red wine — can lower blood pressure slightly (particularly in women); more than that can contribute to high blood pressure by promoting high triglycerides (blood fats) and weight gain.

Exercise

Exercise helps you get and stay at a healthy body weight. It also helps your blood vessels stay elastic and your heart work more efficiently.

Incorporate a mix of low-intensity cardio, high-intensity interval training, and resistance work. Weight training or other structured workouts — at least 5 hours of exercise per week — can be especially effective in helping to lowering blood pressure.

But be careful: Using the Valsalva maneuver can bump up blood pressure during lifting, so opt for shorter sets with longer rests, and watch your heart rate.

Since stress can make high blood pressure worse, also consider recreational physical activities that de-stress you — such as walking or hiking outside.

Supplements

Each of these supplements could independently play a role in helping manage blood pressure. (Which means you don’t have to take both to see benefits). Of course, always talk to your doctor before taking supplements for a medical condition.

• Magnesium: Supplementing may reduce blood pressure if you’re deficient, so get tested first. Dosage: 400 mg per day.
• Coenzyme Q10: This antioxidant may help decrease blood pressure slightly. Dosage: 100 mg per day.

“My doctor was amazed at how quickly and completely I was able to lower my blood pressure, sugar, and cholesterol… Neither of us thought this would be possible without medication. Now we’re both believers.” – Precision Nutrition Client

 

Autoimmune disease

In autoimmune diseases, your immune system (wrongly) attacks healthy organs and tissues in your body. Experts don’t know exactly what causes autoimmune diseases, but it’s likely a combination of genetics and environmental factors.

Autoimmune diseases are on the rise, now affecting 24 million people in the U.S.

Common autoimmune diseases include:

• rheumatoid arthritis
• lupus
• type 1 diabetes
• inflammatory bowel disease,
• multiple sclerosis (MS)
• skin conditions such as eczema or psoriasis
• thyroid condition like Graves’ disease or Hashimoto’s thyroiditis (also see the Thyroid condition section below).

While there are treatments for autoimmune problems, there aren’t (yet) cures.

What your diagnosis means

With more than 80 types of autoimmune diseases, many of which share symptoms, it can be difficult for your doctor (and stressful for you) to pinpoint the problem.

Common symptoms include:

• fatigue,
• dizziness,
• low-grade fever,
• gastrointestinal problems,
• headache,
• fever,
• itchy skin, and
• redness and swelling.

Treatment depends on the specific autoimmune disease you’ve been diagnosed with. While researchers haven’t identified cures, some of these diseases can go into remission.

What you can do about it

If you’ve got an autoimmune disease, you may have noticed you have good days and bad days. Sometimes the disease may flare up, often without warning. Sometimes it may calm down. It can be hard to know why, or what’s causing the changes.

And sufferers can feel powerless.

Gather data about yourself

One way to help yourself feel more in control is with a symptom diary.

This can help both you and your doctor identify patterns, such as whether particular foods, types of exercise, or other factors such as sleep, stress, or hormonal changes seem to affect symptoms.

In particular, consider tracking what you eat and whether you notice any changes in symptoms.

If you have a food sensitivity or intolerance, then your diet may be wreaking havoc on your gastrointestinal tract, damaging intestine cells and allowing food particles and other junk into your bloodstream.

These types of triggers — perhaps innocuous to many other people — can worsen inflammation; your body’s immune response may rage against the perceived invaders.

Diet

There’s no one-size-fits-all “best diet” for autoimmune conditions. However, looking for food sensitivities and eliminating foods that seem to worsen your symptoms is a good start.

If you’d like to explore this further, consider doing an elimination diet, in which you eliminate whole categories of food for a few days, then reintroduce foods one by one, making note of any reactions you have.

If you notice a reaction, consider eliminating the culprit food from your diet permanently (of course, talk to your doctor).

Ask your doctor about food allergy and sensitivity testing. The latter is still being studied, but the findings could still be illuminating, especially in conjunction with an elimination diet.

What about the Paleo-style diet for autoimmune diseases that’s getting attention these days? Dr. Nadolsky says there’s some evidence that the diet may help by reducing inflammation, but this is totally hypothesis-based at this point.

Exercise

Autoimmune symptoms like fatigue, weakness, aches, and chronic pain can make it tough to get to the kitchen for your coffee in the morning — let alone to the gym.

But, conversely, finding a way to work in low-impact exercise can help reduce symptoms significantly.

Exercise can:

• boost your energy,
• improve your mood,
• improve flexibility and mobility,
• release pain-targeting endorphins,
• reduce inflammation, and
• relieve depression and anxiety.

Talk to your doctor about how to make exercise work for your specific autoimmune condition.

Supplements

Always talk to your doctor before taking supplements for a medical condition.

• Vitamin D: may modulate the immune system (especially in multiple sclerosis patients). Dosage: 1,000-2,000 IU per day; get tested for a more tailored dose.
• Probiotics: These beneficial bacteria may help improve gut health, potentially reducing inflammation and autoimmune issues. The problem: There are so many different strains that it’s hard to know which to take, the dosage, or the efficacy. But there’s no harm in trying a few strains of bifidobacterium and lactobacillus, Dr. Nadolsky says. Dosage: 1-5 billion CFUs per day.

Precision Nutrition client David removed gluten — and sure enough, he started to feel better. Yes, it was tough to give up on breads and pastas and other starchy gluten-containing treats. But as it turns out that it’s easier than he imagined to prepare wholesome, nutritious food that tastes great and doesn’t stimulate his autoimmune response.

 

Thyroid condition

The thyroid gland is one of the “master controllers” that regulates nearly every major metabolic function in the body.

If you’ve been diagnosed with a thyroid condition, your thyroid might be producing too much of the hormone (hyperthyroidism) or too little (hypothyroidism).

Thyroid disorders can be caused by iodine deficiency, but that’s rare in affluent countries.

Hyper- or hypothyroidism most commonly arise from autoimmune problems, in which white blood cells and antibodies mistakenly attack the gland’s cells, causing damage and dysfunction.

What your diagnosis means

In hyperthyroidism, it’s as if your body’s “motor” is revving at high speed.

Symptoms can include:

• racing heart and palpitations
• trouble sleeping
• tremor and nervousness
• weight loss
• hair loss
• muscle aches and weakness
• diarrhea and overactive digestive system
• sweating and trouble tolerating heat
• exophthalmos (bulging eyes)

With hypothyroidism, the “motor” slows down. Symptoms can include:

• unexplained weight gain
• inability to lose weight, even with a solid eating and exercise plan
• tiredness, fatigue, lethargy
• depression and losing interest in normal activities
• forgetfulness
• dry hair and skin
• puffy face
• slow heart rate
• intolerance to cold
• constipation
• brittle nails
• muscle cramping
• changes in menstrual cycle

What you can do about it

Hypothyroidism is controlled with hormone replacement that’s specific to the individual patient’s needs.

But correcting the thyroid imbalance doesn’t produce weight loss overnight. If you have a thyroid issue, you’ll still benefit from addressing nutrition, exercise and lifestyle factors.

Diet

If your thyroid problem is the result of iodine deficiency (rare in the developed world, where most people use iodized salt), focusing on getting more iodine is key. Foods to focus on include iodized salt, fish, and seaweed.

Ask your doctor if you should limit soy, which contains substances that can contribute to a goiter (excess tissue) on the thyroid. Soy only seems to cause thyroid problems when iodine intake is low and soy intake is high.

If your thyroid condition is autoimmune, an undetected food intolerance could be to blame. Scientists are still exploring the connection between food intolerance and autoimmune problems, but there’s some evidence that gut dysfunction — aggravated by food intolerance — can trigger the inflammation that worsens some thyroid diseases.

It’s plausible (though not certain) that addressing food intolerance early, before irreversible damage is done to the thyroid, may help you avoid hypothyroidism, Dr. Nadolsky says.

Talk to your doctor about food sensitivity testing and trying an elimination diet, which helps you identify food intolerances.

It’s important not to eliminate foods before your doctor has the chance to test you for a disease such as celiac, an intolerance to gluten.

Exercise

While regular exercise can help improve some of the symptoms of thyroid conditions, get advice from your doctor before ramping up your routine.

Since hyper- and hypothyroidism mess with your metabolism, exercising before your condition is under control can be dangerous.

• With hyperthyroidism, where your metabolism is already revved up, working out can cause you to overheat, and could even cause heart problems.
• With hypothyroidism, your heart rate is slowed, meaning exercise could be too much work for you at first.

Supplements

Always talk to your doctor before taking supplements for a medical condition.

• Probiotics: If your thyroid condition is rooted in autoimmune issues, these may help. Again, experts still don’t know which strains or doses are most beneficial. There’s no harm in giving it a shot, though. Try bifidobacterium and lactobacillus, Dr. Nadolsky says. Dosage: 1-5 billion CFUs per day.
• Iodine: Consider taking this if your thyroid problem is iodine-related. Dosage: Ask your doctor.
• Selenium: It’s involved in the production of thyroid hormone. Dosage: 200 mcg per day.

She pauses for a moment, maybe thinking about all the obstacles she faced— her age, the thyroid condition, the cancer, the move, the restaurant meals, the traveling, the loss of her sibling. “Really, there’s no reason not to succeed at this,” she finally says. “Precision Nutrition Coaching is so well thought out and so well designed. If I can do it, anybody can.”

Blog by Precision Nutrition

• 

Happy Birthday to a long time friend and guide for Breathe in Life. Meghan loves sand between her toes, continuous laughter, and indulges in gettin’ silly! We love you Meghan Trompetter.

Check her out on our Breathe in Life website www.breatheinlife.com/the-team
or on her personal website www.meghantrompetterrhn.com

 

 

• 

PAD THAI INGREDIENTS:

• 1 medium zucchini, julienned or spiraled or use rice noodles, soba noodles, seaweed noodles, or another variation
• 2 large carrots, julienned
• 1 red pepper, thinly sliced
• 1 cup thinly sliced red cabbage
• 3/4 cup cubed tofu or tempeh
• 3 green onions, thinly sliced
• 1 tablespoon hemp seeds, , sliced almonds, peanuts, or sunflower seeds
• 1 teaspoon sesame seeds or unsweetened grated coconut
• 1/3 cup cilantro

 

SAUCE INGREDIENTS:

• 2 tablespoons lime juice
• 1 clove garlic, minced (about 1 teaspoon)
• 1/2 teaspoon crushed red pepper flakes
• 1 tablespoon coconut aminos or tamari
• 1/4 teaspoon powdered ginger or 1/2 teaspoon of fresh ginger
• 1/2 teaspoon rice vinegar
• 1/4 cup peanut butter, almond butter, or sunflower seed butter
• dash ground cayenne pepper (optional)
• 1/4 cup canned coconut milk

DIRECTIONS:

Prepare pad thai ingredients and mix together by hand in a large bowl.

For the sauce, place all the ingredients except the coconut milk in a food processor and whirl until well blended. Scrape down the sides of the bowl with a rubber scraper, then add the coconut milk. Process until it’s blended and smooth.

Pour sauce over pad thai and top with sesame seeds, almonds, hemp seeds, and cilantro

”Somebody once told me the definition of hell:

“On your last day on earth, the person you became will meet the person you could have become.” — Anonymous

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Sometimes, to become successful, and get closer to the person we can become, we don’t need to add more things, we need to give up on some of them.

There are certain things that are universal, which, if you give up on them, you will be successful, even though each one of us could have a different definition of success.

Some of them you can give up today, while it might take a bit longer for others.

---

1. Give Up On The Unhealthy Lifestyle

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

If you want to achieve anything in life, everything starts here. First you have to take care of your health, and there are only two things you need to keep in mind:

1. Healthy Diet
2. Physical Activity

Small steps, but you will thank yourself one day.

---

2. Give Up The Short-term Mindset

“You only live once, but if you do it right, once is enough.” — Mae West

Successful people set long-term goals, and they know that these aims are merely the result of short-term habits that they need to do every day.

These healthy habits shouldn’t be something you do; they should be something you are.

There is a difference between: “Working out to have summer body” and “Working out because that’s who you are.”

---

3. Give Up Playing Small

“Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. It is not just in some of us; it is in everyone, and as we let our light shine, we unconsciously give others permission to do the same. As we are liberated from our fear, our presence automatically liberates others.” – Marianne Williamson

If you never try and take great opportunities, or allow your dreams to become realities, you will never realise your true potential.

And the world will never benefit from what you could have achieved.

So voice your ideas, don’t be afraid to fail, and certainly don’t be afraid to succeed.

---

4. Give Up Your Excuses

“It’s not about the cards you’re dealt, but how you play the hand.”
― Randy Pausch, The Last Lecture

Successful people know that they are responsible for their life, no matter their starting point, weaknesses, and past failures.

Realizing that you are responsible for what happens next in your life, is both frightening and exciting.

But it’s the only way that you can reach the success, because excuses limit and prevent us from growing personally and professionally.

Own your life; no one else will.

---

5. Give Up The Fixed Mindset

“The future belongs to those who learn more skills and combine them in creative ways.” ― Robert Greene, Mastery

In a fixed mindset, people believe that their intelligence or talent, are simply fixed traits and that talent alone creates success — without effort. They’re wrong.

And successful people know this. They invest an immense amount of time on a daily basis to develop a growth mindset, acquire new knowledge, learn new skills and change their perception so that it can benefit their lives.

Remember, who you are today, it’s not who you have to be tomorrow.

---

6. Give Up Believing In The “Magic Bullet.”

“Every day, in every way, I’m getting better and better” — Émile Coué

Overnight success is a myth.

Successful people know that making small continuous improvement every day, will be compounded over time, and give them desired results.

That why you should plan for the future, but to focus on the day that’s ahead of you, and improve just 1%.

---

7. Give Up Your Perfectionism

“Shipping beats perfection.” — Kahn Academy’s Development Mantra

Nothing will ever be perfect, no matter how much we try.

Fear of failure (or even fear of success) often prevents us from taking action, and putting our creation out there in the world. But a lot of opportunities will be lost if we wait for things to be right.

So, “ship,” and then improve (that 1%).

---

8. Give Up Multi-tasking

“You will never reach your destination if you stop and throw stones at every dog that barks.” ― Winston S. Churchill

Successful people know this. That’s why they choose one thing and then beat it into submission. No matter what, a business idea, a conversation, or a workout.

Being fully present and committed to one task, is indispensable.

---

9. Give Up Your Need to Control Everything

“Some things are up to us, and some things are not up to us.” — Epictetus, Stoic philosopher

Differentiating these two is important.

Detach from the things you cannot control, and focus on the ones you can, and know that sometimes, the only thing you will be able to control is your attitude towards something.

And remember, nobody can be frustrated while saying “Bubbles” in an angry voice.

---

10. Give Up Saying YES To Things That Don’t Support Your Goals

“He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.” — James Allen

Successful people know this that to accomplish their goals, they will have to say NO to tasks, activities, and demands from your friends, family, and colleagues.

On a short-term, you might sacrifice a bit of instant gratification, but when your goals come to fruition, it will be worth it.

---

11. Give Up The Toxic People

“You are the average of the five people you spend the most time with.”
― Jim Rohn

People we spend the most time with, add up to who we become.

There are people who are less advanced in their personal and professional life, and there are people that are more advanced than us. If you spend time with the people are behind you, your average will go down, and with it, your success.

But if you spend time with people more advanced than you, no matter how challenging that might be, you will be more successful.

Take a look at around yourself, and see if you need to make any changes.

---

12. Give Up Your Need To Be Liked

“The only way to avoid pissing people off is to do nothing important.” — Oliver Emberton

Think of yourself as a market niche.
There will be a lot of people that like that niche, and there will be individuals who don’t, and no matter what you do, you won’t be able to make entire market like you.

This is entirely natural, and there’s no need to justify yourself.

The only thing you can do is continue is improving and contributing every day, and know that the growing number of “haters” means that you are doing important things.

---

13. Give Up Your Dependency on Social Media & Television

“The trouble is, you think you have time” — Jack Kornfield

Impulsive web browsing and television watching is a disease of today’s society.
These two should never be an escape from your life or your goals.

Unless your goals depend on either, you should minimise (or eliminate) your dependency on them, and direct that time towards things that can enrich your life.

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Call To Action

If you want to increase your productivity and eliminate procrastination, check out my free guide called: “The Ultimate Productivity Cheat Sheet.”

Click here to get the guide right now!

PS: you will find the tip about making the most out of “Your Dead Time” fascinating!

Blog by Zdravko Cvijetic from zerotoskill.com

• 

I have studied quite a bit the effects and benefits of Neem and had to try it out for myself. I started taking the tablets, using some pastes and some Neem infused soaps and saw many positive changes in my body and skin. I highly recommend reading up on this potent plant and getting your hands on some!

1. The greatest use of Neem is its ability to purify and cleanse. It is quickly making its way more and more into the global cosmetics world. Given it’s strong anti bacterial quality it is extremely effective in treatment of acne and pimples/blackheads.

2. Treatment of acne scarring or other general scaring, and/or hyper/hypo-pigmentation(darker or lighter blemishes on the skin).

3. Applied externally as an oil or paste it helps to reduce inflammation in treatment of injury or arthritic symptoms.

4. Neem oil can also be used externally to help with any and all nail infections/problems. Whether it is brittle nails, fungus, discoloration etc. neem oil is very effective.

5. Taken internally it is a very powerful blood purifier. The cosmetic needs of applying externally can actually be avoided by continuously taking Neem tablets or a fresh paste. Do your best to work from the inside, nothing makes the skin glow like clean, pure blood. Neem tablets are easily found in most cities or can be ordered online. I have always battled with pimples and taking these tablets has greatly reduced my need to work on my skin from the outside.

6. Neem is not only a cosmetic, it also can be used to treat asthma as it reduces mucous and bacteria in the lungs.

7. The oil also has anti inflammatory effects and can be used to reduce arthritic symptoms both in acute and chronic instances.

8. Neem oil, paste, powders, and liquid medicines can all be used to treat many scalp/hair problems. Whether it be hair loss, dryness of scalp/hair, frizzy hair, itching etc.

9. Taking Neem internally as a paste/tablet/juice/powder or tea will detoxify the liver.

Home Remedies
If you wish to make your own skin cleanser you may purchase Neem powder and boil 1 tsp in 1L of water for 5 minutes. Strain out the powder and you can simply apply this water to this face each night with cotton.
You may also add 100ml of this liquid to your bath for skin disease of the body or to simply get a good, natural cleanse of the skin.
Another option for the powder is to mix equal parts Neem powder and Turmeric (there are 2 types of turneric, both are good for cooking but only one is suited for the skin, use curcuma aromatica, not curcuma longa) powder with a bit of rose water to make a paste. This can be applied to the face and allowed to sit for 5 minutes before rinsing. Warning the turmeric does cause yellow discoloration of the skin for a few hours so this should be done in the evening before bed. This can also be done without the turmeric, though the two do work well together.
As with anything, consult a medical professional before taking Neem if you have any major health concerns.
Do not take Neem oil internally.

Ayurvedic Properties
Sanskrit – Nimba.
Rasa (taste) – Bitter, astringent.
Guna (physical qualities, quality of action) – Light, dry.
Veerya (Either heating or cooling for the body) – Cooling.
Vipaka (Post digestive effect) – Pungent
What We Use – The whole plant is used, making it a ‘samoola’ plant.

Botanical Information
Scientific Name – Azadiractica Indica
Family – Meliaceae
Synonyms – Indian Lilac, Nimtree

Blog by Jordan Ross Dore, Co-Founder of Breathe in Life