Tuesday, July 28, 2015
Monday, July 27, 2015
Add These 7 Things to Your Water to Lose Weight and Fight Inflammation!
ater is absolutely vital to life. Our bodies are composed mostly of
water, and without it, we would cease to live. It is common knowledge
that we need to drink eight to ten glasses of water each day to be
optimally healthy — and it’s important to make sure the water we are
drinking is clean and fresh.
Not only does water keep us hydrated and keep our body’s systems running smoothly, it is also critical in the prevention of disease. If we do not drink enough water, we not only feel crummy, but we also set ourselves up for a number of health problems.
While plain water is critically important to drink, there are many superfoods and superherbs that can be added to boost your water’s health quotient — and in some cases, its flavor! The following are seven of many!
Apple cider vinegar Apple cider vinegar (ACV) has a wide array of traditional uses, and has been featured in home remedies for centuries. Just a few of its uses include regulating the body’s acidity (pH) levels, easing digestive discomfort, relieving heartburn, helping to prevent seasonal illness, and reducing inflammation.
The potential for apple cider vinegar to reduce inflammation throughout the body is a highly important one, as inflammation lies at the root of many chronic illnesses.
Additionally, ACV has been found to aid in weight loss and help to stabilize blood sugar. A 2010 study published in the Annals of Nutrition and Metabolism tested the blood sugar lowering effects of vinegar. On their results, the authors wrote:
“The antiglycemic properties of vinegar are evident when small amounts of vinegar are ingested with meals composed of complex carbohydrates. In these situations, vinegar attenuated PPG [postprandial glucose] by 20% compared to placebo.”
The study’s lead author, Carol Johnston of the School of Nutrition and Health Promotion at Arizona State University, added:
“Acetic acid, the main component in vinegar may interfere with the body’s ability to digest starch… If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream. Over time, that might cause a subtle effect on weight.”
The authors of another study, performed in 2006 and published in the journal Medscape General Medicine, wrote:
“The marked antiglycemic effect of vinegar in insulin-resistant subjects is noteworthy and may have important implications.”
Try it: Always choose raw, unfiltered, organic apple cider vinegar, which will look cloudy and contain a web-looking substance known as the “mother of vinegar.” Mix about a tablespoon into a glass of warm water, and drink 30 minutes before a meal.
Lemon
Lemons have been celebrated for generations for their healing abilities, including their powers of detoxification, aiding digestion, and cleansing the liver. They also have potent antibacterial and antiviral properties, and can help to support the immune system.
On top of that, they can help to provide a healthy dose of energy, and balance the body’s pH, as they become alkaline inside the body.
Lemons contain important nutrients and antioxidants, as well, which both nourish the body and help to reduce inflammation. The authors of a 2010 study published in the Journal of Pharmaceutical and Biomedical Analysis wrote:
“Citrus genus is the most important fruit tree crop in the world and lemon is the third most important Citrus species. Several studies highlighted lemon as an important health-promoting fruit rich in phenolic compounds as well as vitamins, minerals, dietary fiber, essential oils and carotenoids.”
Try it: Lemon water couldn’t be easier to make: Simply squeeze a fresh, organic lemon into a glass of water, and enjoy! Warm lemon water is a great way to get your day on the right track each and every morning.
Unrefined salt
While salt is often demonized in the media, our bodies need it to survive. In fact, it has been shown that too little salt can be even more dangerous than too much salt — and the links to disease commonly associated with salt seem to mainly apply to processed salt, and not the real, unrefined stuff.
According to a 2001 study published in the journal Exercise and Sports Sciences Reviews:
“Exercise-related hyponatremia [salt deficiency] is an infrequent but potentially life-threatening accompaniment of prolonged exercise. This condition results from sodium losses in sweat, excessive water intake, or both.”
To combat this risk, especially if you are undertaking vigorous or extensive exercise, add some unrefined Himalayan salt crystals to a glass of water. On top of preventing hyponatremia, real salt allows our bodies to absorb the goodness of water, and also helps to reduce inflammation, promote healthy digestion, and more.
Try it: Check out our article on making your own Sole (warm saltwater), and reasons why you should!
Raw honey
Raw honey not only serves to provide a sweet, delicious flavor to your water concoctions (try it with apple cider vinegar and lemon!), it also has many health benefits. Local honey from your area can help to desensitize your body to local allergens — thus potentially reducing your allergy symptoms!
Research has also shown that raw honey can help tremendously to sooth a cough or cold. A 2007 study performed at the University of Pennsylvania found that raw honey was effective at preventing coughs in children who were afflicted with an upper respiratory infection.
Try it: Mix a tablespoon or so into a glass of water, with or without the other things listed in this article, and drink up! If you can’t find local honey, try seeking out a jar of certified Manuka honey.
Lemongrass
Lemongrass, also sometimes called cymbopogon, has been featured in Chinese and Ayurvedic traditional medicines since ancient times. It is linked to antibacterial, antiviral, and antiseptic properties. It has traditionally been used as a “cure-all” tonic for its high vitamin C content and its links to aiding in the healing of many illnesses.
Just a few of the benefits of lemongrass include aiding digestion, detoxifying the body, mitigating the symptoms of seasonal illnesses, clearing the skin, relieving pain, and reducing anxiety and insomnia.
Try it: Steep a warm cup of tea from distilled water and organic lemongrass stalks. Alternatively, you could add a handful of lemongrass to a pitcher of water, let it infuse for a few hours, and sip throughout the day.
Cinnamon
Cinnamon not only provides a warm and delicious flavor, it’s remarkably healthy, too. It is loaded with minerals, including manganese and calcium, and contains a number of volatile essential oils with potent anti-inflammatory properties. The cinnamaldehyde found in cinnamon is specifically linked to improving circulation, and potentially aiding in the prevention of heart attack and stroke.
This ancient spice has also been associated with lowering blood sugar and improving insulin sensitivity. For diabetics and pre-diabetics, this is one spice not to miss.
Try it: Add between half a teaspoon and a teaspoon of ground, organic cinnamon to your water (along with honey, lemon, ACV, or any of the healing foods on this list), and sip. You could also brew a tea, or infuse a pitcher, with whole organic cinnamon sticks.
Oregano
As far as antioxidant content, oregano is hard to beat. The antioxidant compounds found in this fragrant herb, most notably rosmarinic acid, help to neutralize free radicals in the body. This can help prevent a wide variety of chronic illnesses, including heart disease and many types of cancers, and protect the body’s cells from harm.
A 2001 study published in the Journal of Agricultural and Food Chemistry tested the antioxidant activity of a variety of herbs, and oregano came out on top — with between three and 20 times the antioxidant levels of any herb tested. Oregano was also found to have 42 times the antioxidant activity of apples, 12 times more than oranges, and four times more than blueberries.
Try it: Infuse a pitcher of water with whole, organic oregano leaves, and sip throughout the day. You could also brew the leaves into a healing cup of oregano tea.
Note: While these water additions are completely natural and very healthy, it is always wise to check with a health professional you trust before starting a regimen with any new food or herb, especially if you suffer from a health condition.
What’s your favorite way to drink your water?
Not only does water keep us hydrated and keep our body’s systems running smoothly, it is also critical in the prevention of disease. If we do not drink enough water, we not only feel crummy, but we also set ourselves up for a number of health problems.
While plain water is critically important to drink, there are many superfoods and superherbs that can be added to boost your water’s health quotient — and in some cases, its flavor! The following are seven of many!
Apple cider vinegar Apple cider vinegar (ACV) has a wide array of traditional uses, and has been featured in home remedies for centuries. Just a few of its uses include regulating the body’s acidity (pH) levels, easing digestive discomfort, relieving heartburn, helping to prevent seasonal illness, and reducing inflammation.
The potential for apple cider vinegar to reduce inflammation throughout the body is a highly important one, as inflammation lies at the root of many chronic illnesses.
Additionally, ACV has been found to aid in weight loss and help to stabilize blood sugar. A 2010 study published in the Annals of Nutrition and Metabolism tested the blood sugar lowering effects of vinegar. On their results, the authors wrote:
“The antiglycemic properties of vinegar are evident when small amounts of vinegar are ingested with meals composed of complex carbohydrates. In these situations, vinegar attenuated PPG [postprandial glucose] by 20% compared to placebo.”
The study’s lead author, Carol Johnston of the School of Nutrition and Health Promotion at Arizona State University, added:
“Acetic acid, the main component in vinegar may interfere with the body’s ability to digest starch… If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream. Over time, that might cause a subtle effect on weight.”
The authors of another study, performed in 2006 and published in the journal Medscape General Medicine, wrote:
“The marked antiglycemic effect of vinegar in insulin-resistant subjects is noteworthy and may have important implications.”
Try it: Always choose raw, unfiltered, organic apple cider vinegar, which will look cloudy and contain a web-looking substance known as the “mother of vinegar.” Mix about a tablespoon into a glass of warm water, and drink 30 minutes before a meal.
Lemon
Lemons have been celebrated for generations for their healing abilities, including their powers of detoxification, aiding digestion, and cleansing the liver. They also have potent antibacterial and antiviral properties, and can help to support the immune system.
On top of that, they can help to provide a healthy dose of energy, and balance the body’s pH, as they become alkaline inside the body.
Lemons contain important nutrients and antioxidants, as well, which both nourish the body and help to reduce inflammation. The authors of a 2010 study published in the Journal of Pharmaceutical and Biomedical Analysis wrote:
“Citrus genus is the most important fruit tree crop in the world and lemon is the third most important Citrus species. Several studies highlighted lemon as an important health-promoting fruit rich in phenolic compounds as well as vitamins, minerals, dietary fiber, essential oils and carotenoids.”
Try it: Lemon water couldn’t be easier to make: Simply squeeze a fresh, organic lemon into a glass of water, and enjoy! Warm lemon water is a great way to get your day on the right track each and every morning.
Unrefined salt
While salt is often demonized in the media, our bodies need it to survive. In fact, it has been shown that too little salt can be even more dangerous than too much salt — and the links to disease commonly associated with salt seem to mainly apply to processed salt, and not the real, unrefined stuff.
According to a 2001 study published in the journal Exercise and Sports Sciences Reviews:
“Exercise-related hyponatremia [salt deficiency] is an infrequent but potentially life-threatening accompaniment of prolonged exercise. This condition results from sodium losses in sweat, excessive water intake, or both.”
To combat this risk, especially if you are undertaking vigorous or extensive exercise, add some unrefined Himalayan salt crystals to a glass of water. On top of preventing hyponatremia, real salt allows our bodies to absorb the goodness of water, and also helps to reduce inflammation, promote healthy digestion, and more.
Try it: Check out our article on making your own Sole (warm saltwater), and reasons why you should!
Raw honey
Raw honey not only serves to provide a sweet, delicious flavor to your water concoctions (try it with apple cider vinegar and lemon!), it also has many health benefits. Local honey from your area can help to desensitize your body to local allergens — thus potentially reducing your allergy symptoms!
Research has also shown that raw honey can help tremendously to sooth a cough or cold. A 2007 study performed at the University of Pennsylvania found that raw honey was effective at preventing coughs in children who were afflicted with an upper respiratory infection.
Try it: Mix a tablespoon or so into a glass of water, with or without the other things listed in this article, and drink up! If you can’t find local honey, try seeking out a jar of certified Manuka honey.
Lemongrass
Lemongrass, also sometimes called cymbopogon, has been featured in Chinese and Ayurvedic traditional medicines since ancient times. It is linked to antibacterial, antiviral, and antiseptic properties. It has traditionally been used as a “cure-all” tonic for its high vitamin C content and its links to aiding in the healing of many illnesses.
Just a few of the benefits of lemongrass include aiding digestion, detoxifying the body, mitigating the symptoms of seasonal illnesses, clearing the skin, relieving pain, and reducing anxiety and insomnia.
Try it: Steep a warm cup of tea from distilled water and organic lemongrass stalks. Alternatively, you could add a handful of lemongrass to a pitcher of water, let it infuse for a few hours, and sip throughout the day.
Cinnamon
Cinnamon not only provides a warm and delicious flavor, it’s remarkably healthy, too. It is loaded with minerals, including manganese and calcium, and contains a number of volatile essential oils with potent anti-inflammatory properties. The cinnamaldehyde found in cinnamon is specifically linked to improving circulation, and potentially aiding in the prevention of heart attack and stroke.
This ancient spice has also been associated with lowering blood sugar and improving insulin sensitivity. For diabetics and pre-diabetics, this is one spice not to miss.
Try it: Add between half a teaspoon and a teaspoon of ground, organic cinnamon to your water (along with honey, lemon, ACV, or any of the healing foods on this list), and sip. You could also brew a tea, or infuse a pitcher, with whole organic cinnamon sticks.
Oregano
As far as antioxidant content, oregano is hard to beat. The antioxidant compounds found in this fragrant herb, most notably rosmarinic acid, help to neutralize free radicals in the body. This can help prevent a wide variety of chronic illnesses, including heart disease and many types of cancers, and protect the body’s cells from harm.
A 2001 study published in the Journal of Agricultural and Food Chemistry tested the antioxidant activity of a variety of herbs, and oregano came out on top — with between three and 20 times the antioxidant levels of any herb tested. Oregano was also found to have 42 times the antioxidant activity of apples, 12 times more than oranges, and four times more than blueberries.
Try it: Infuse a pitcher of water with whole, organic oregano leaves, and sip throughout the day. You could also brew the leaves into a healing cup of oregano tea.
Note: While these water additions are completely natural and very healthy, it is always wise to check with a health professional you trust before starting a regimen with any new food or herb, especially if you suffer from a health condition.
What’s your favorite way to drink your water?
6 Ways You’re Ruining Your Testosterone
If you’re concerned about low testosterone levels, take a
look at your everyday habits and way of life. They could be contributing
to a drop.
Your doctor can order a blood test to check your testosterone levels
if you suspect they're low. Testosterone levels are usually related to
age and physical fitness, according to Ghandi Saadeh, MD,
an internal medicine and endocrinology specialist with Sentara Medical
Group in Kempsville, Virginia. But your doctor will probably also ask
about your lifestyle to find out what else might be going on.
Here are a few ways you may be lowering your testosterone levels without knowing it:
1. Being overweight. “Waist size has a much bigger impact on testosterone than aging," says endocrinologist Frances Hayes, MD, an assistant professor of medicine at Harvard Medical School in Boston. "We can’t slow aging, but we can prevent weight gain." Excess weight can keep testosterone levels low, according to the Society for Endocrinology. Obese and overweight men see the greatest improvement in their testosterone levels if they lose weight with a combination of exercise and a restricted-calorie diet, according to research in the July 2014 Journal of Diabetes and Obesity. Aim to lose at least 15 percent of your weight — an amount that triggers a significant rise in testosterone, according to the results of the European Male Aging Study, which followed more than 2,000 men aged 40 and older for about four years. The results were published in the February 2013 European Journal of Endocrinology.
2. Sitting around. Being physically inactive could also lower your testosterone. When researchers had 30 sedentary young men participate in a 12-week exercise program, they found that the participants' testosterone levels increased, according to a study in the April-June 2014 Indian Journal of Physiology and Pharmacology. In addition to weight loss, with exercise "men may note improvements in testosterone, bone density, memory, fertility, heart and sexual health, as well as mood,” says Ryan P. Smith, MD, a urologist with the University of Virginia Health System in Charlottesville, Virginia.
3. Using narcotic pain medications. “Continuous use of narcotic painkillers can cause low testosterone,” says Dr. Saadeh. A review article in the May-June 2015 Journal of Opioid Management found a strong link between long-term use of narcotic pain medications and hypogonadism, but cautioned that researchers do not yet know whether there's a link between chronic pain management and low testosterone. Talk with your doctor about how to stop using these medications, Saadeh advises.
RELATED: 6 Best Foods for Men’s Health
4. Using anabolic steroids. “Use of anabolic steroids for bodybuilding will cause the testes to shut down their testosterone production,” Saadeh says. “This could be permanent, even after discontinuation of these drugs.” When researchers compared weight lifters who used anabolic-androgenic steroids with weight lifters who did not use them, they found an increased risk for low testosterone even after the weight lifters stopped using steroids, according to research in the May 2015 journal Addiction. Make sure you let your doctor know if you're now using, or have ever used, steroids for bodybuilding.
5. Using hair-loss medications. “Certain hair-loss medications, such as Propecia (finasteride), block the conversion of testosterone into other active metabolites and can cause low libido and sexual function,” Saadeh says. Some people experience persistent symptoms like sexual dysfunction and depression after using finasteride, possibly because of the medication's effect on testosterone and other hormones in the body, according to February 2015 research in The Journal of Steroid Biochemistry & Molecular Biology.
6. Not getting enough sleep. “Sleep disruption does tend to lower testosterone, and there is a link between obstructive sleep apnea [and low testosterone],” Dr. Hayes says. A review of research underscores the complicated relationship among excess weight, sleep disturbance, and low testosterone, and examines the recommendation that men both lose weight and use a CPAP machine to correct sleep apnea. The research was published in the June 2014 journal Current Opinion in Endocrinology, Diabetes and Obesity.
While researchers untangle all of this, take Saadeh’s advice: “A normal sleep cycle is important.” Try to stick to a regular sleep-wake cycle and get plenty of quality sleep. If you or your partner suspects you have sleep apnea, a condition in which you stop breathing briefly during the night, talk with your doctor.
Here are a few ways you may be lowering your testosterone levels without knowing it:
1. Being overweight. “Waist size has a much bigger impact on testosterone than aging," says endocrinologist Frances Hayes, MD, an assistant professor of medicine at Harvard Medical School in Boston. "We can’t slow aging, but we can prevent weight gain." Excess weight can keep testosterone levels low, according to the Society for Endocrinology. Obese and overweight men see the greatest improvement in their testosterone levels if they lose weight with a combination of exercise and a restricted-calorie diet, according to research in the July 2014 Journal of Diabetes and Obesity. Aim to lose at least 15 percent of your weight — an amount that triggers a significant rise in testosterone, according to the results of the European Male Aging Study, which followed more than 2,000 men aged 40 and older for about four years. The results were published in the February 2013 European Journal of Endocrinology.
2. Sitting around. Being physically inactive could also lower your testosterone. When researchers had 30 sedentary young men participate in a 12-week exercise program, they found that the participants' testosterone levels increased, according to a study in the April-June 2014 Indian Journal of Physiology and Pharmacology. In addition to weight loss, with exercise "men may note improvements in testosterone, bone density, memory, fertility, heart and sexual health, as well as mood,” says Ryan P. Smith, MD, a urologist with the University of Virginia Health System in Charlottesville, Virginia.
3. Using narcotic pain medications. “Continuous use of narcotic painkillers can cause low testosterone,” says Dr. Saadeh. A review article in the May-June 2015 Journal of Opioid Management found a strong link between long-term use of narcotic pain medications and hypogonadism, but cautioned that researchers do not yet know whether there's a link between chronic pain management and low testosterone. Talk with your doctor about how to stop using these medications, Saadeh advises.
RELATED: 6 Best Foods for Men’s Health
4. Using anabolic steroids. “Use of anabolic steroids for bodybuilding will cause the testes to shut down their testosterone production,” Saadeh says. “This could be permanent, even after discontinuation of these drugs.” When researchers compared weight lifters who used anabolic-androgenic steroids with weight lifters who did not use them, they found an increased risk for low testosterone even after the weight lifters stopped using steroids, according to research in the May 2015 journal Addiction. Make sure you let your doctor know if you're now using, or have ever used, steroids for bodybuilding.
5. Using hair-loss medications. “Certain hair-loss medications, such as Propecia (finasteride), block the conversion of testosterone into other active metabolites and can cause low libido and sexual function,” Saadeh says. Some people experience persistent symptoms like sexual dysfunction and depression after using finasteride, possibly because of the medication's effect on testosterone and other hormones in the body, according to February 2015 research in The Journal of Steroid Biochemistry & Molecular Biology.
6. Not getting enough sleep. “Sleep disruption does tend to lower testosterone, and there is a link between obstructive sleep apnea [and low testosterone],” Dr. Hayes says. A review of research underscores the complicated relationship among excess weight, sleep disturbance, and low testosterone, and examines the recommendation that men both lose weight and use a CPAP machine to correct sleep apnea. The research was published in the June 2014 journal Current Opinion in Endocrinology, Diabetes and Obesity.
While researchers untangle all of this, take Saadeh’s advice: “A normal sleep cycle is important.” Try to stick to a regular sleep-wake cycle and get plenty of quality sleep. If you or your partner suspects you have sleep apnea, a condition in which you stop breathing briefly during the night, talk with your doctor.
Don’t Wait for Weight Loss This Summer
Don’t Wait for Weight Loss This Summer
Make it your goal for the rest of the summer to make your body the best it can be for your age and body type. Looking good is not the only goal. By trimming your weight you’ll lower your risk for:
- High blood pressure
- High cholesterol
- Arthersclerosis
- Heart disease
- Type 2 diabetes
- Gallstones
- Gastroesophageal reflux disease
- Certain cancers
- Obstructive sleep apnea caused by fat in the throat
- Back pain and arthritis
- Only one third of Americans actually boast a “normal weight” for their height.
- More than a third of Americans are obese.
- Over the past three decades, the percentage of obese adults has shot up from 15 percent to nearly 36 percent.
- The number of overweight children has tripled: more than 30 percent are overweight or obese.
While this may seem daunting if you’re 30 or 50 pounds too heavy, remember:
- You’ve made major changes before: changing jobs, getting married, having children. This is just another one.
- By doing a little at a time you’ll be amazed at how 5 pounds become 10, then 20.
- Believe it or not, your “diet” will soon become your lifestyle as you start to crave good food and good motion in your life.
- Stick to the guidelines below, and you’ll get there.
- Use weight loss supplements: they’re often too good to be true; in fact, they’re often downright dangerous.
- Cut the word “diet” from your vocabulary, as in “going on a diet.” The word derives from the Latin diaeta, which means “daily routine.” What you want is a pattern of eating that makes you look and feel good. If you embark on a restrictive “diet,” you will probably feel deprived.
- Move! Studies show that regular exercise can overturn genetic predispositions to be overweight. Experts recommend 60 minutes a day of moderate-intensity exercise to prevent weight gain and 90 minutes to lose weight. It’s perfectly fine to exercise in 10-minute chunks.
- Push away from the table sooner. It takes your stomach 20 minutes to register the fact that it’s full. Don’t wait for that delayed response. If you’ve ceased to be hungry, take a break.
- Use smaller plates. Repeated experiments show that Americans eat what’s put before them—even if it’s not particularly good. While watching a movie, most people mindlessly gobble an entire bag of popcorn. Willpower is a finite resource.
- Eat only when you’re hungry and, even then, eat only real food: fruits, vegetables, meat, poultry, fish, nuts, and seeds. Avoid processed food.
- Shop the periphery of the grocery store—the produce section. Ban food in bags and boxes from your kitchen. If they’re not in the house, you’ll be less tempted.
- Crowd it out: Drink 8 glasses of water a day, and drink a glass before you eat. By filling up on water, you’ll want to eat less.
- Ditch those summer villains—potato chips and French fries smothered in ketchup—and try this taste-bud teasing recipe instead from our 500 Time-Tested Home Remedies and the Science Behind Them. Studies show that people who simply substitute fruits, vegetables and whole grains for chips and white bread lose weight—even when they hadn’t planned on it.
Preheat the oven to 400 degrees F.
Thoroughly scrub 2 medium-size sweet potatoes.
Thinly slice the potatoes.
Spread the slices on a baking sheet and drizzle 1 tablespoon of olive oil over slices; toss.
Lightly sprinkle slices with sea salt; toss again.
Bake for about 20 minutes, until the centers are soft and the rims crispy.
Serve warm with Greek yogurt and a lime wedge.
Enjoy a divine, pound-friendly batch at your weekend parties throughout the summer!
Make this your body-positive summer!
The Remedy Chicks
Lowering Sodium Can Save Lives
A recent study shows that lowering sodium consumption as a population could stop hundreds of thousands of deaths.
Around 90 percent of Americans consume more sodium than they should, according to the U.S. Centers for Disease Control and Prevention. The U.S. Department of Agriculture estimates that the average American consumes over 3,400 milligrams of sodium per day. But the CDC recommends no more than 2,300 mg daily, and about half of the U.S. population should have no more than 1,500 mg because of their age or other risk factors.
Higher sodium intake increases the risk of high blood pressure, and that can lead to other adverse health effects, such as heart disease and stroke, which are the nation’s first and fourth leading causes of death. According to new research from the Global Burden of Diseases Nutrition & Chronic Disease Group, eating too much salt contributes to 2.3 million deaths from heart attack, stroke, and other cardiovascular diseases — representing 15 percent of all deaths from these causes.
The CDC has found that other populations, such as strict vegetarians and non-Western countries that consume lower levels of sodium, have not reported the increase in blood pressure with age seen in most Western countries. And when salt consumption is reduced, a person’s blood pressure begins decreasing within weeks on average.
So why are Americans consuming so much sodium?
As we grow accustomed to higher levels of sodium, it also takes more to satisfy our taste for it. “Our taste buds become desensitized to it after a while, so we need more and more salt to get that same taste that we really like,” Herrington says.
Another problem is that sodium isn’t just in the obvious places, like packaged and processed foods. “Even if it’s something healthy, like we think of a sandwich or a healthy fast food restaurant — it’s going to have tons of sodium in there,” Herrington says. “They’ve got to make it taste good; they have to preserve their food and make sure it doesn’t go bad either.”
According to the CDC, more than 40 percent of sodium intake comes from these 10 types of foods: breads and rolls, lunch meats (such as deli ham or turkey), pizza, poultry, soups, cheeseburgers and other sandwiches, cheese, pasta, meat dishes (such as meat loaf), and snack foods (such as chips, pretzels, and popcorn).
Herrington also pointed out other unlikely sources of sodium such as cereals, “healthier” canned foods such as beans or canned vegetables, and condiments like ketchup and barbeque sauce as well as salad dressings.
“If we start cutting out these high sodium foods,” Herrington says, “you’re going to see an increase in longevity; you’re going to see an increase in overall health after so many years.”
Most Americans could benefit from less sodium in their diets. So start now with these 11 ways to kick the salt habit.
Natural Solutions
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Job Posting - Client Service Associate
National Philanthropic Trust is seeking a Client Service Assistant. The job description is attached.
Interested candidates should contact :
National Philanthropic Trust
165 Township Line Road, Suite 150
Jenkintown, PA 19046
T: 215.277.3021 | F: 215.277.3029
National
Philanthropic Trust
Client Service Associate
National
Philanthropic Trust (NPT) is an independent public charity dedicated to
increasing philanthropy in society. We
offer uniquely flexible donor-advised funds (DAF) that make charitable giving
easier for individuals, families, companies and organizations. NPT is led by a team of experienced
professionals and a Board of Trustees that includes nationally-known experts in
philanthropy, government and business.
Founded in 1996,
NPT has raised over $5 billion in charitable contributions and currently manages
over $2.6 billion in charitable assets.
We have made nearly 111,000 grants totaling $2.5 billion to charities
worldwide. We rank among the 25 largest
grant making institutions in the United States. NPT’s headquarters are located
in Jenkintown, PA.
Position
Description:
The CSA
is responsible for providing premium service (telephone and written) to
existing donors and financial advisors as well as prospective donors regarding
donor-advised funds (DAF) and specific account information. This position accurately
captures inquiries and comments via the telephone, electronic and written
communications. The successful candidate will employ a consultative, personal
and professional approach to attract and retain donors while representing NPT.
NPT is looking for people with a passion for customer service.
Responsibilities
of the CSA:
·
Provide
front line premium service and support (phone and written) to NPT clients and
donors
·
Efficiently
handle a variety of client and donor inquiries related to their donor-advised
fund
·
Track and escalate
calls and emails for further internal handling by internal subject-matter
experts
·
Minimize
call escalations by gaining client and donor trust and confidence
·
Complete
fulfillment requests in a thorough and timely manner
·
Ensure all
information gathered on account advisors and prospects is accurately captured in
NPT’s internal recordkeeping system
·
Research and
resolve donor issues within the identified timeframes
·
Interact
with internal and external resources to continually monitor account activity,
and communicate status as needed to donors and financial advisors in accordance
with established guidelines
·
Possess a
strong sense of awareness of the appropriate levels of approvals that are
needed by senior staff for certain transactions
·
Cultivate
and build relationships with donors by professionally managing client
relationships
·
Manage
follow-up activities with donors and clients consistent with stated criteria
·
Support
extended phone coverage hours during Giving Season (October – December)
·
Attend and
participate in all relevant meetings and training sessions
·
Participate
in special projects and perform other duties as assigned
Technical Requirements:
·
Undergraduate degree or equivalent
combination of experience and training
·
Extraordinary telephone etiquette skills with advanced customer
service experience and training
·
Outstanding oral and written communication skills
·
Strong attention to detail and highly organized
·
Strong time-management skills
·
Demonstrated experience handling client concerns and issues with
tact and diplomacy
·
Ability to discern and adapt to high
work volume
·
Ability to interact professionally with institutional
clients, high net worth individuals as well as develop and maintain good
relationships with colleagues across the organization
·
In-depth knowledge and proficiency in MS
Office, including Outlook, Excel, Word, PowerPoint, Adobe Acrobat and ability to
learn other programs as required
·
Previous experience working in a financial services customer
service role, nonprofit or charitable organization preferred, but not required
·
Basic understanding of brokerage process, regulations and rules
that govern client accounts is a plus
In addition to the technical skills defined
above, the Client Service Associate must possess the following traits:
·
Resourceful team-player with a
collaborative and professional demeanor, with the ability to successfully
engage colleagues across the organization as well as outside constituents.
·
Demonstrated experience with the handling
of confidential information
·
Demonstrated ability to take initiative,
anticipate needs and exercise independent, sound judgment
·
Self-motivated and self-directed with a
strong work ethic
·
Demonstrated ability to prioritize work
·
Flexibility and adaptability to changing
work environments
·
Reliable attendance
I
hereby certify that I have read and understand my position description. In addition, I accept the responsibilities of
this position and acknowledge that I have received a copy of my position
description.Signatures:
Employee :___________________________________________ Date:__________________
Supervisor: ____________________________________________ Date: __________________
Trick Your Brain into Being More Productive
Despite your best intentions, it is all too easy to lose track of
time and end up behind on your goals for the day. In the interest of
helping you to be more productive, here are some ways to trick your
brain into getting ahead.
Start your day off simply
As a general rule, how you start off your morning directly impacts the flow of the rest of your day. This is why you should start your day with a simple task you can complete in no time. Because it is not a daunting challenge, you will not procrastinate about starting it; and since it is easily completed, you will already feel inspired about getting things done.
Harness that early inspiration to tackle the big stuff
Now that you have completed a task, embrace that feeling of satisfaction and look at the list of challenges you have for the day. Pick the hardest one — because once that one is done, everything else is guaranteed to be easier and less likely to bring on procrastination. If the task is so big that you don’t know where to start, then break it down into small tasks, which will make it easier to finish.
Breaking big tasks down into smaller ones still equals the same overall amount of work, but it organizes your thinking so you can work more efficiently. You will also feel less like procrastinating when you know you can accomplish the goal in a matter of steps. Each smaller task you complete towards the larger goal will act as incentive to keep you going strong until the end.
Try to establish a schedule for the day
If you approach each day knowing a basic outline that you consistently follow, you can deal more efficiently with last-minute surprises. Starting off the morning with a general idea of how you will progress from one activity to the next enables you to be prepared for what the day will bring you. When surprises crop up, you will already know what the least busy time of the day is to make up unexpected tasks.
Don’t be tempted by distraction
Procrastination has a codependent relationship with distraction. It happens to everyone — you glimpse over and see your email client is open, and pretty soon you’re checking your inbox instead of working on your project. Or your internet browser is open and soon you’re looking at your Facebook timeline instead of tackling a report. You need to eliminate and remove all sources of distraction in order to focus on the task at hand. Otherwise, you will continue to have your attention drawn elsewhere.
Reward yourself for a job well done
Small rewards, like a pat on the back, can be very motivating. Be sure to establish set breaks and include small rewards for yourself to enjoy throughout the day as tasks are completed. Splurge on a mocha latte or buy yourself some new music, (songs on iTunes run about $1.29 on average).
Be sure to include big rewards you can work towards at the end of the week or month, like that new pair of shoes you have been eyeing up or the latest movie release. Showing some appreciation to yourself for your hard work is another way of inspiring yourself to do more.
—The Alternative Daily
Start your day off simply
As a general rule, how you start off your morning directly impacts the flow of the rest of your day. This is why you should start your day with a simple task you can complete in no time. Because it is not a daunting challenge, you will not procrastinate about starting it; and since it is easily completed, you will already feel inspired about getting things done.
Harness that early inspiration to tackle the big stuff
Now that you have completed a task, embrace that feeling of satisfaction and look at the list of challenges you have for the day. Pick the hardest one — because once that one is done, everything else is guaranteed to be easier and less likely to bring on procrastination. If the task is so big that you don’t know where to start, then break it down into small tasks, which will make it easier to finish.
Breaking big tasks down into smaller ones still equals the same overall amount of work, but it organizes your thinking so you can work more efficiently. You will also feel less like procrastinating when you know you can accomplish the goal in a matter of steps. Each smaller task you complete towards the larger goal will act as incentive to keep you going strong until the end.
Try to establish a schedule for the dayIf you approach each day knowing a basic outline that you consistently follow, you can deal more efficiently with last-minute surprises. Starting off the morning with a general idea of how you will progress from one activity to the next enables you to be prepared for what the day will bring you. When surprises crop up, you will already know what the least busy time of the day is to make up unexpected tasks.
Don’t be tempted by distraction
Procrastination has a codependent relationship with distraction. It happens to everyone — you glimpse over and see your email client is open, and pretty soon you’re checking your inbox instead of working on your project. Or your internet browser is open and soon you’re looking at your Facebook timeline instead of tackling a report. You need to eliminate and remove all sources of distraction in order to focus on the task at hand. Otherwise, you will continue to have your attention drawn elsewhere.
Reward yourself for a job well done
Small rewards, like a pat on the back, can be very motivating. Be sure to establish set breaks and include small rewards for yourself to enjoy throughout the day as tasks are completed. Splurge on a mocha latte or buy yourself some new music, (songs on iTunes run about $1.29 on average).
Be sure to include big rewards you can work towards at the end of the week or month, like that new pair of shoes you have been eyeing up or the latest movie release. Showing some appreciation to yourself for your hard work is another way of inspiring yourself to do more.
—The Alternative Daily
Best Essential Oils for an Underactive Thyroid
Fatigue, hair loss, depression, constipation, mood swings, weight
gain, and a lack of zest for life are all symptoms of an underactive
thyroid, also known as hypothyroidism.
Doesn’t sound like much fun, right? Not only are these symptoms difficult to live with, they’re also passed off as other health issues many times without a weak thyroid even being considered.
Not only is an underactive thyroid hard to spot by the person suffering, but it’s also easily overlooked by doctors and health professionals.
The reason? Because most thyroid tests that are conducted on patients don’t test for even slightly weak levels of T3 and T4, the two main thyroid hormones. So if a person has even a minute decline in thyroid function, these low levels may not show up on test panels due to specific amounts that most doctors and health professionals rely on for a diagnosis. This can leave people sick, hopeless and still searching for answers for their symptoms.
Keep in mind that if you’re experiencing most of the above symptoms at once and have no other underlying health issues that could be posing a problem, it’s time to consider if your thyroid gland may not be functioning as optimally as it should. Even if your thyroid is only slightly underactive, don’t ignore your body’s way of telling you something is wrong.
First though, what is our thyroid and what exactly does it do?
Thyroid 101: the importance of this “super gland”
The thyroid is a butterfly-shaped gland that acts as a regulator in the body. It is responsible for working with your adrenal glands and other major systems of the body to manage stress, energy, and overall hormonal function.
The thyroid gland is found in the throat region and secretes two hormones known as T3 and T4. When it can’t secrete these in normal amounts as it should, the function of this gland either slows down or speeds up.
Though hyperthyroidism does occur, hypothyroidism — or underactive thyroid — is much more prevalent. Many things can suppress thyroid function, which can range from a diet full of processed foods, to not enough sleep, to chemical overload, adrenal fatigue, or even an imbalanced diet.
Nutrients needed for a healthy thyroid
Essential vitamins and minerals that the thyroid needs to function properly include selenium, magnesium, L-tyrosine (an amino acid), efficient protein, healthy fats and iodine.
It is completely possible to manage your thyroid health through a healthy diet; however, most people turn to medications to treat underactive thyroid as an easy solution. But is this the best option for the body? In short, no. Since many medications can come with a host of negative side effects, it’s always best to seek natural remedies first through a clean diet and alternative health remedies.
Turning to nature to treat underactive thyroid: the role of essential oils
Nature gave us an array of foods, herbs, and other medicinal aids that we can use for our health and well-being, including thyroid health. One of the most healing remedies that we have access to today, aside from healthy foods and beverages, is essential oils.
Essential oils are potent sources of herbs that have been extracted into a liquid form for use on our skin and scalp, or in a diffuser in our home. Food-grade essential oils can also be consumed as a tea or tincture.
We already know that foods such as coconut oil, Brazil nuts, fresh produce, avocados, and wild fish are excellent choices for thyroid health, and emerging evidence shows that essential oils are a great tool to use as well. The beneficial compounds found in essential oils may not prevent underactive thyroid, but they can have profound effects to treat the symptoms.
Let’s take a look at some of the best options!
The best essential oils to help underactive thyroid
If you suspect your thyroid is suffering, here are some essential oils you can consider implementing in your routine. As always, be sure that you select only pure essential oils and not those with cheap synthetic oils, which may harm your health. If you can purchase organic essential oils, even better.
Peppermint
Peppermint oil can help reduce fatigue, depression, brain fog, headaches and digestive woes associated with underactive thyroid. It is one of the most popular oils used for a host of healing remedies and is quite tasty and simple to use in your daily diet! Put a tiny drop of pure organic peppermint oil into a cup of hot water with lemon to make an instant uplifting tea, or add some to chamomile tea at night to calm anxiety, assist with digestion, and help you get to sleep.
Frankincense
Frankincense can help with many different symptoms of an underactive thyroid. One is a weak digestive system, specifically in the form of indigestion and constipation. According to Dr. Axe, a holistic doctor and expert in functional medicine, a tiny drop of food-grade frankincense oil taken orally may act the same way that digestive enzymes do and help to speed up the digestive process. It is also helpful for relieving dry skin associated with low thyroid function. Frankincense can also balance hormone levels to reduce stress and help you sleep better at night.
Lavender
Lavender is an excellent essential oil to fight anxiety, hair loss, stress and insomnia. If you suffer from any of these issues, rub a bit of lavender oil on your pillow, use it in a diffuser, as a scalp massage with your shampoo, or add a couple of drops to a hot bath at night with Epsom salts (rich in magnesium that helps you rest) for a relaxing bedtime ritual.
Myrtle
Myrtle essential oil is an adaptogenic aid, which means it brings balance to the body however needed, much like maca and ashwagandha that you may have heard of. According to Dr. David Stewart, Ph.D., myrtle oil can help increase or decrease thyroid function depending on what type of imbalance occurs.
Lemongrass
Lemongrass can help with inflammation, headaches and digestive upset associated with an underactive thyroid. Though the plant is very useful in cooking, the oil can be used just as easily. You can use lemongrass oil on your skin, bathe with it, or drop a tiny bit in some herbal tea for a soothing beverage.
Rosemary
This herb is a wonderful tonic for stress, digestive upset, joint pain and inflammation, and alopecia (hair loss) that can be caused from an underactive thyroid. It can be used alone or in any essential oil blend, such as Thieves (also called Healing Shield and Four Knives). The University of Maryland found that those who rubbed rosemary oil on their scalp every day for seven months while shampooing their hair saw significant hair regrowth and reduced hair loss on a consistent basis.
Grapefruit
Grapefruit essential oil has been found to improve stress levels, metabolism, depression and focus. It is often applied topically with a carrier oil such as coconut oil for an uplifting body lotion, or it can be used in the form of a tea by adding a tiny drop to a cup of warm water.
Clary Sage
This essential oil comes with a host of medicinal benefits. It is wonderful for helping relax the body and reduce high cortisol levels, improve cognitive function, aid in digestion, hair loss, and reduce stress. The herb sage can also be used in cooking if you prefer. However, clary sage oil is often used as a natural body treatment for the ailments listed above.
More tips to take care of your thyroid
Remember that essential oils can be helpful for treating underactive thyroid, but you should also be sure to improve your overall lifestyle and diet. Chemicals such as triclosan found in chemical cleaning and hygiene products can interfere with thyroid function, as can fluoride found in tap water and hygiene products, and heavily processed forms of soy, corn and sugar found in processed foods. Too much (or even a little) exposure to these items on a consistent basis can weaken thyroid function, exhausting the body quickly.
Remember that nature gave us exactly what we need to heal the body, so increase your intake of organic leafy greens, a variety of fruits and vegetables, raw nuts and seeds, and healthy fats like avocado, coconut, and olive oil. If you eat animal products, be sure to choose wild, pastured, organic, and/or grass-fed sources to avoid herbicides, pesticides and GMOs that can weaken the body and interfere with optimal thyroid function. Clean foods give the body just what it needs to function at its best, including thyroid health and more.
Has your body ever shown signs of an underactive thyroid? Or, have you ever used essential oils to help with underactive thyroid symptoms?
—Heather McClees
Doesn’t sound like much fun, right? Not only are these symptoms difficult to live with, they’re also passed off as other health issues many times without a weak thyroid even being considered.
Not only is an underactive thyroid hard to spot by the person suffering, but it’s also easily overlooked by doctors and health professionals.
The reason? Because most thyroid tests that are conducted on patients don’t test for even slightly weak levels of T3 and T4, the two main thyroid hormones. So if a person has even a minute decline in thyroid function, these low levels may not show up on test panels due to specific amounts that most doctors and health professionals rely on for a diagnosis. This can leave people sick, hopeless and still searching for answers for their symptoms.
Keep in mind that if you’re experiencing most of the above symptoms at once and have no other underlying health issues that could be posing a problem, it’s time to consider if your thyroid gland may not be functioning as optimally as it should. Even if your thyroid is only slightly underactive, don’t ignore your body’s way of telling you something is wrong.
First though, what is our thyroid and what exactly does it do?
Thyroid 101: the importance of this “super gland”
The thyroid is a butterfly-shaped gland that acts as a regulator in the body. It is responsible for working with your adrenal glands and other major systems of the body to manage stress, energy, and overall hormonal function.
The thyroid gland is found in the throat region and secretes two hormones known as T3 and T4. When it can’t secrete these in normal amounts as it should, the function of this gland either slows down or speeds up.
Though hyperthyroidism does occur, hypothyroidism — or underactive thyroid — is much more prevalent. Many things can suppress thyroid function, which can range from a diet full of processed foods, to not enough sleep, to chemical overload, adrenal fatigue, or even an imbalanced diet.
Nutrients needed for a healthy thyroid
Essential vitamins and minerals that the thyroid needs to function properly include selenium, magnesium, L-tyrosine (an amino acid), efficient protein, healthy fats and iodine.
It is completely possible to manage your thyroid health through a healthy diet; however, most people turn to medications to treat underactive thyroid as an easy solution. But is this the best option for the body? In short, no. Since many medications can come with a host of negative side effects, it’s always best to seek natural remedies first through a clean diet and alternative health remedies.
Turning to nature to treat underactive thyroid: the role of essential oils
Nature gave us an array of foods, herbs, and other medicinal aids that we can use for our health and well-being, including thyroid health. One of the most healing remedies that we have access to today, aside from healthy foods and beverages, is essential oils.
Essential oils are potent sources of herbs that have been extracted into a liquid form for use on our skin and scalp, or in a diffuser in our home. Food-grade essential oils can also be consumed as a tea or tincture.
We already know that foods such as coconut oil, Brazil nuts, fresh produce, avocados, and wild fish are excellent choices for thyroid health, and emerging evidence shows that essential oils are a great tool to use as well. The beneficial compounds found in essential oils may not prevent underactive thyroid, but they can have profound effects to treat the symptoms.
Let’s take a look at some of the best options!
The best essential oils to help underactive thyroid
If you suspect your thyroid is suffering, here are some essential oils you can consider implementing in your routine. As always, be sure that you select only pure essential oils and not those with cheap synthetic oils, which may harm your health. If you can purchase organic essential oils, even better.
Peppermint
Peppermint oil can help reduce fatigue, depression, brain fog, headaches and digestive woes associated with underactive thyroid. It is one of the most popular oils used for a host of healing remedies and is quite tasty and simple to use in your daily diet! Put a tiny drop of pure organic peppermint oil into a cup of hot water with lemon to make an instant uplifting tea, or add some to chamomile tea at night to calm anxiety, assist with digestion, and help you get to sleep.
Frankincense
Frankincense can help with many different symptoms of an underactive thyroid. One is a weak digestive system, specifically in the form of indigestion and constipation. According to Dr. Axe, a holistic doctor and expert in functional medicine, a tiny drop of food-grade frankincense oil taken orally may act the same way that digestive enzymes do and help to speed up the digestive process. It is also helpful for relieving dry skin associated with low thyroid function. Frankincense can also balance hormone levels to reduce stress and help you sleep better at night.
Lavender
Lavender is an excellent essential oil to fight anxiety, hair loss, stress and insomnia. If you suffer from any of these issues, rub a bit of lavender oil on your pillow, use it in a diffuser, as a scalp massage with your shampoo, or add a couple of drops to a hot bath at night with Epsom salts (rich in magnesium that helps you rest) for a relaxing bedtime ritual.
Myrtle
Myrtle essential oil is an adaptogenic aid, which means it brings balance to the body however needed, much like maca and ashwagandha that you may have heard of. According to Dr. David Stewart, Ph.D., myrtle oil can help increase or decrease thyroid function depending on what type of imbalance occurs.
Lemongrass
Lemongrass can help with inflammation, headaches and digestive upset associated with an underactive thyroid. Though the plant is very useful in cooking, the oil can be used just as easily. You can use lemongrass oil on your skin, bathe with it, or drop a tiny bit in some herbal tea for a soothing beverage.
Rosemary
This herb is a wonderful tonic for stress, digestive upset, joint pain and inflammation, and alopecia (hair loss) that can be caused from an underactive thyroid. It can be used alone or in any essential oil blend, such as Thieves (also called Healing Shield and Four Knives). The University of Maryland found that those who rubbed rosemary oil on their scalp every day for seven months while shampooing their hair saw significant hair regrowth and reduced hair loss on a consistent basis.
GrapefruitGrapefruit essential oil has been found to improve stress levels, metabolism, depression and focus. It is often applied topically with a carrier oil such as coconut oil for an uplifting body lotion, or it can be used in the form of a tea by adding a tiny drop to a cup of warm water.
Clary Sage
This essential oil comes with a host of medicinal benefits. It is wonderful for helping relax the body and reduce high cortisol levels, improve cognitive function, aid in digestion, hair loss, and reduce stress. The herb sage can also be used in cooking if you prefer. However, clary sage oil is often used as a natural body treatment for the ailments listed above.
More tips to take care of your thyroid
Remember that essential oils can be helpful for treating underactive thyroid, but you should also be sure to improve your overall lifestyle and diet. Chemicals such as triclosan found in chemical cleaning and hygiene products can interfere with thyroid function, as can fluoride found in tap water and hygiene products, and heavily processed forms of soy, corn and sugar found in processed foods. Too much (or even a little) exposure to these items on a consistent basis can weaken thyroid function, exhausting the body quickly.
Remember that nature gave us exactly what we need to heal the body, so increase your intake of organic leafy greens, a variety of fruits and vegetables, raw nuts and seeds, and healthy fats like avocado, coconut, and olive oil. If you eat animal products, be sure to choose wild, pastured, organic, and/or grass-fed sources to avoid herbicides, pesticides and GMOs that can weaken the body and interfere with optimal thyroid function. Clean foods give the body just what it needs to function at its best, including thyroid health and more.
Has your body ever shown signs of an underactive thyroid? Or, have you ever used essential oils to help with underactive thyroid symptoms?
—Heather McClees
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