VANCOUVER VEGAN POTLUCK ON JUNE 7TH! COME!

Sooooo it’s going down FOR THE FOURTH TIME! I think the fourth time anyway. Pretty sure we’ve done four (well, three as of this moment) of these potlucks now. And every one has been amazing. The first one was about 20 or 30 people chillin’ in Zoe’s backyard (the picture you see above); the next one we had like 50 people show up and it went until midnight. The third one we had to cap the guests at about 30 because Zoe’s old place just wasn’t big enough (pics below). But now it’s SUMMA BABY and we’re heading outdoors to Trout Lake! So invite whoever you want and let’s keep growing the vegan community in Vancouver! I have met inspiring, passionate people and eaten loads and loads (and loads) of kick-ass healthy vegan grub so I never want these potlucks to quit.

Once I am done this third cookbook, I will have more time to plan the potlucks and so we can have them on a regular basis (like every month or something). Zoe and I have also been discussing renting a venue for future potlucks so we can have a dance party AND a buffet table of the vegan goodies you bring. Who’s into that idea? Any plant-loving party animals in MetroVancouver out there? Let yourself be known! I am so down to boogie into the night while taking breaks to inhale kale salad and pumpkin soup.

Eating vegan on a low FODMAP diet

As FODMAPs are found exclusively in plant foods (with the exception of lactose in dairy products), and vegans rely solely on plant-based sources of dietary protein, this can make it difficult (though not impossible!) for vegans to follow a low FODMAP diet and get enough protein. There are many good sources of plant-based protein which are also low in FODMAPs, including soy foods and grains.

Although whole soy beans contain a significant amount of the galacto-oligosaccharides (GOS) stachyose and raffinose, many products made from soy beans are actually low in FODMAPs. Tofu is a curd made from soy beans, and during the production of tofu, the FODMAPs are separated out so tofu is naturally low in FODMAPs. Firm tofu is a very good source of protein, with around 15g per 100g. It is also a good source of iron and zinc. Tempeh is another high-protein soy product which contains around 18g of protein per 100g. Although tempeh is made from whole soy beans, as it is fermented, it is low in FODMAPs. Soy milk made from soy protein (rather than whole soy bean) is also low in FODMAPs, and a good source of protein at around 8g per 250mL cup.

Some low FODMAP and gluten-free grains are also relatively higher in protein including quinoa (4g per 1/2 cup serve) and oats (4.2 per 1/2 cup serve). Grains also provide dietary fibre and B vitamins.

Although most legumes are high in GOS, canned brown lentils can also be included in small quantities (up to half a cup). Nuts and seeds including brazil nuts, peanuts, macadamias, pecans, sunflower seeds pumpkin seeds and walnuts are also low in FODMAPs and contain good amounts of protein.

Can Adding Fish To A Vegetarian Diet Significantly Lower Risk Of Number Two Cancer Killer?

 

Study shows adding salmon to a vegetarian diet
significantly lowers risk of colorectal cancer.

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Colorectal Cancer Risk and Diet
Last week there was a lot of attention given to a recent study that showed a dramatic decrease in colorectal cancer risk for people following plant-based diets, especially those that included fish. This is significant because colon cancer is the second leading cause of death in men and women combined in the United States (lung and bronchial cancer is the top killer.)

The Study
Researchers at Loma Linda University did an analysis on 77,659 people. After 7 years, 490 of the participants in this study had colorectal cancer. Review of the participants’ food frequency questionnaires revealed that those who ate a vegetarian diet had a 22% lower risk of colorectal cancer than those who were non-vegetarians and consumed meat at least once a week.

But the results are far more dramatic when you look at the type of vegetarian diets the participants followed.

* Semi-vegetarians (ate meat less than once a week) were 8% less likely to develop colorectal cancer.
* Vegans (ate no meat, seafood, eggs or dairy) had a 16% reduced risk.
* Lacto-ovo vegetarians (ate eggs and milk products but no meat and seafood) had an 18% reduced risk.
* Pescavegetarians (vegetarians who also ate fish) were 43% less likely to develop the disease!

These are pretty startling numbers. Several things stand out.
* Eating even small amounts of meat (semi-vegetarians) appears to reduce the benefit of a vegetarian diet with respect to lowering the risk of colorectal cancer by 8 to 10 percent.
* Adding fish to a vegetarian diet seams to significantly increase protection against this dreaded disease.

Why is a Vegetarian Diet Protective?
There are countless studies that suggest that eating a diet rich in vegetables, fruits, whole grains, nuts and seeds protects against cancer, heart disease, and other diseases. With these healthful foods comes a natural source of dietary fiber, vitamins, minerals and phytonutrients linked to better health and longevity. I personally thinkdietary fiber is key. Although some studies have had mixed results trying to link high fiber diets to a lower risk of colon cancer, to me it is common sense that anything that helps potential toxins move through the GI tract more swiftly is going to do this.

The Benefits of Fish 
Certain forms of omega-3 fatty acid and vitamin D, that are plentiful in fish, are often linked to the prevention of cancer and a host of other diseases. Unfortunately, except for a small amount of vitamin D contained in some mushrooms, these nutrients are not found in plants.
Omega-3
Vegans and vegetarians get plenty of omega-3 from chia, hemp and flax seeds as well as other plant sources. But these are short-chain alpha-linolenic, ALA, fatty acids. The long-chain omega-3 fatty acids,EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in fish and shellfish. EPA and DHA have more potent benefits than ALA and although the body can derive these beneficial omega-3 fatty acids from ALA, it doesn’t do this efficiently or sufficiently.

Why is omega-3 important? Numerous studies have shown that omega-3, especially from fish, reduces the inflammatory process that leads to many chronic diseases such as cancer, heart disease, autoimmune diseases such as rheumatoid arthritis, asthma and more. It has also been shown to protect against depression, cognitive decline, and attention deficit and hyperactivity disorder (ADHD). Adding fish to a vegetarian diet, with its contribution of EPA and DHA omega-3 fatty acid, most certainly contributed to the decreased risk of colorectal cancer in this study.

Vitamin D
Other studies have shown that vitamin D is effective in colorectal cancer prevention so perhaps the contribution of this nutrient from the fish consumed in this study lead to similar prevention.

In one such study, PhD researcher Edward Gorham revealed, after examining the data from five observational studies, that by increasing the serum level of vitamin D to 34 ng/ml, the incidence of colorectal cancer could be reduced by half. He reported, “We project a two-thirds reduction in incidence with serum levels of 46 ng/ml, which corresponds to a daily intake of 2,000 IU of vitamin D. This would be best achieved with a combination of diet, supplements and 10 to 15 minutes per day in the sun.”

Spend a little time each day enjoying the sunshine but
diet sources and supplements are also suggested.


Vitamin D Supplements
The vitamin D council recommends supplementing with vitamin D3 since that is the form produced by the skin in response to sunlight andcertain studies claim higher efficacy than other forms. However, D3 is derived from lanolin and is not vegan. Vitamin D2 is the vegan form.

Some Fish Provide Both Omega-3 and Vitamin D
Salmon, trout, herring, anchovies and sardines are good low-mercury sources of EPA and DHA omega-3 fatty acids as well as vitamin D.

What To Do?
To minimize your risk of colorectal cancer, consider the following:

* Avoid eating meat, especially red or processed meat.

* Eat a plant-centric diet packed with vegetables, fruit, whole grains, nuts, and seeds. It’s always best to eat organic and non-GMO when possible.

* Eat low-mercury, high omega-3 fish, such as wild salmon, to get beneficial EPA and DHA omega-3 fatty acids into your diet. Bake or broil but NEVER deep-fry fish.

If you are a vegan or vegetarian for ethical reasons and will not consider eating fish, then you can get what you need from vegan micro-algae oil. Deva makes a 300mg DHA and EPA supplement. These tend to be pricey and don’t contain nearly as much as a piece of fish. It takes 5 of these capsules to get as much omega-3 fatty acid as one 3 ounce piece of salmon. But it’s a good and necessary solution if you are opposed to eating fish.

Since omega-3 reduces inflammatory responses that lead to disease, you can take a simple C-Reactive Protein (CRP) test to evaluate the level of inflammation in your body. It’s a great indicator for heart disease (much better, in my opinion, than cholesterol), cancer, and many other degenerative disorders. You can also test your level of DHA and EPA by taking a blood test to see if your body is adequately converting ALA to these more potent forms of omega-3.

* Besides eating fish, get vitamin D from sunlight and supplements. I personally take 2,000 IU per day. When I spend more time indoors in the winter, I increase it to 4,000 IU. Vegans can easily get what they need from the sun and supplements as well as fortified foods. Most non-dairy milks are fortified with vitamin D.

But don’t always count on the sun to give you what you need. People with darker skin, or those who wear sun block, who are older, and who live further from the equator are more likely to be deficient. In fact, MOST people are deficient in this critical nutrient! To understand if you are, take a 25-hydroxy vitamin D test. According to the vitamin D council, a sufficient result is between 40 to 80 ng/ml. According to the National Institutes of Health, the normal range is 30 to 74 ng/ml.

Summary
I write this blog because I believe that diet has a powerful effect on our health. This gives us a lot of control over the quality of our life, even if we have less than stellar family genes. Studies such as this should encourage us to refine our diets even further to optimize our health.

Many of my readers are vegans for reasons of compassion and can take this information and adjust their diets with supplements and sunshine to optimize their health.

For those of you not opposed to eating fish and who are trying to develop the healthiest diet possible, you may want to consider a well-designed pescavegan or pescavegetarian diet that can provide the fish, fiber and critical nutrients needed for excellent health.

Salmon Recipes
Salmon, one of my Top 20 Foods for Health and Longevity, is very low in mercury and packed with EPA and DHA omega-3 fatty acids. Here are three easy and delicious salmon recipes you might enjoy:
Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach, or Mango and Black Bean Salsa with Honey Lime Baked Salmon, and Baked Honey Mustard Coho Salmon.

Baked Honey Mustard Coho

 

MY VEGAN PREGNANCY DIET

Well greenies, the pregnancy talk continues and this time I’m sharing about my vegan pregnancy. To me it seems like no big deal since I was vegan for Avery’s pregnancy two years ago, and still am this time for Baby Mila. But to someone that’s not vegan or for first time pregnant vegan mamas, the road to a vegan pregnancy seems unsafe, unhealthy, and full of “rabbit food” as most people like to call it. I beg to differ though.
Four years ago, I went vegan for three reasons:
  1. For my health (decreases my fat intake and replaces it with fiber…click here to see how I believe it helped me lose the “baby weight” from Avery’s pregnancy)
  2. For ethical reasons (I don’t believe it’s right that an animal has to die just for me to eat)
  3. For the environment (cutting out meat and dairy decreases my carbon footprint among other things)
Now that’s all fine and nice, but when you look at a vegan diet compared to a traditional diet most people see gaps, such as: “Without milk where do you get your calcium? Without meat where do you get your protein? And how in the world to do you ever feel full?” I can understand your concern, but with the right food choices and a good supplement routine (stay tuned for my next post about my Vegan Prenatal Vitamins & Supplements), I feel it’s completely possible that you can have a healthy and enjoyable vegan pregnancy.
Now I could bore you with the data and numbers as to how you’ll want to make sure and get enough grams of this nutrient and enough of that one, but for me, I let my body lead the way. I follow my cravings and try to find a balance between cooked and raw food, protein and carbs, and fruits and veggies. One way I can explain this best is just to show you what I eat on a given day instead of just talking about it, so let’s get going…

Disclaimer:
  1. I am not a doctor or a nutritionist, so be sure to check with your OB or midwife to see if a vegan pregnancy is right for you.
  2. I eat a lot of food throughout the day, as you’ll soon see. This is what works for my metabolism, both during pregnancy, and even when I’m not pregnant. Adjust your diet to your hunger level and eat accordingly.
  3. I do not think I am the mecca of health! I try my best to eat as clean and green as I can, but I’m not perfect. You may see my diet and think, “Oh she’s not getting enough of this…” or “She’s getting way too much of that…” But to me, this is the diet that works at this point in my life and that helps me feel healthy and full of energy, so I’m sticking with it for the time being.
So here’s a video where I share all the food I eat in a given day in this vegan pregnancy of mine…

No time for the video, here’s a visual walk through of the food I eat in a day as well as some of my other favorite recipes…

 

5:00 AM  Just woke up snack: glass of
warm water with the juice of half a lemon.
Click here to learn why!

 

5:20 AM Pre-workout snack: “Sausage McMuffin”
(aka Food for Life Gluten-Free English Muffin,
with a Sol Veggie Breakfast Patty and some maple syrup)
I am so glad to have found these SOL Cuisine products, they
are great for gluten-free, vegans. Each patty has 7g of protein.

Then I’m off to workout! Click here to learn more about my prenatal workout routine…

 

7:45 AM Breakfast: “Chocolate Ice Cream Smoothie”
with raw cacao powder, hemp seeds, chia seeds, spinach,
rice milk, frozen strawberries, and frozen bananas.
Now let’s check out the “rock stars” of this smoothie…
Navitas Naturals Raw Cacao Powder gives
this smoothie: 3g of protein, 4g of fiber
as well as iron and magnesium.
Nutiva Organic Shelled Hempseeds give this smoothie:
10g of protein, Omega 6 and Omega 3s, as well as phosphorus,
magnesium, and zinc.

 

Chia seeds give this smoothie: 3g of protein and 5g of fiber
in just one tablespoon!

 

9:15 AM Snack #1: Peanut Butter Cookie Larabar

 

10:30 AM Snack #2: Gluten-free, vegan pancakes
(based on this recipe, just no spinach this time around)
with organic maple syrup

Another common morning snack I like are bagels…

Udi’s Gluten-Free Whole Grain Bagel with organic
strawberry jelly

 

12:15 Lunch: “Lentil and Vegetable Stoup” made in the
pressure cooker from the blog: A Healthy Slice of Life.

Other favorite veggie-filled dishes we like to have for lunch or leftovers are:

“Rainbow Veggie Stir-Fry” with broccoli, rice, carrots,
red peppers, and tomatoes.

 

“Cheesy Casserole” with tofu, rice, carrots, broccoli and
a vegan cheese sauce.

 

“Cheesy Mushroom Broccoli Skillet”with
brown rice, mushrooms, broccoli, and a homemade vegan
cheese.

 

“Veggie Sizzle Burritos” with mushrooms, zucchini,
and onions on a corn tortilla with guacamole.

 

“Chickpea and Sweet Potato Stew” . I love
the flavors in this! Cumin, cinnamon, and turmeric…who
knew they could taste so good together?

 

“Sweet Potato Burritos” with guacamole on corn tortillas.

 

2:00 Daily green juice: with kale, apples, celery, ginger
lemon, and pineapple. Click here to find out why
I drink it!

 

2:30 PM 1st Afternoon snack: 1 organic orange or
other type of fruit.

Now that I’m nearing the end of my pregnancy, it’s important for me to keep up my protein and healthy fats to help Baby Mila to continue to gain weight and support her brain development as well. So here are a few of the “protein-rich snacks” I typically have at this time of the day…

3:15 PM 2nd Afternoon snack: “Veggie Nuggets” (as we call
them) dipped in BBQ sauce. Basically the first and best
“chicken” alternative I’ve found that’s gluten-free and vegan.
Had to do a double-take on the package to make sure I
wasn’t eating real chicken!

 

The brand is called Beyond Meat Chicken-Free Strips
shown above. Just six strips contain 20g of protein!
I love that these are gluten-free, vegan, and non-GMO.

 

Another option I have for this afternoon snack is a bowl of
Gratify Gluten-Free Pretzel Twists and 
Earth Balance Creamy Peanut Butter,

 

5:00 PM  Just got home snack:
“Chocolate Vanilla Smoothie”: 1/2 cup vanilla
coconut milk, Chocolate Sun Warrior Rice Protein Powder,
1cup of spinach, 1 1/2 frozen bananas, 3 frozen strawberries

One scoop of this protein powder gives this
smoothie 17g of protein.
7:00 PM Dinner: “Homemade Mongolian BBQ” with gluten-free
rice noodles, tofu, broccoli, carrots, corn, onions, mushrooms
Bragg’s Liquid Aminos and chipotle powder.

Other favorite pasta + protein dishes we love are:

“Tofu Mushroom Stroganoff” with tofu, mushrooms, and
penne rice noodles.

 

“Cincinnati Chili” with pinto beans, tempeh (instead of TVP)
and onions on brown rice spaghetti.

 

“Naughty & Nice Vegan Enchilada Pasta” from Oh She Glows
with a variety of peppers, black beans, homemade enchilada
sauce, and crunched up corn chips.

 

“Oven Roasted Veggies & Penne Pasta” from
the blog The Way…with mushrooms, tomatoes, zucchini,
green peppers, and chickpeas all mixed up with a marinara sauce
and gluten-free noodles.

Then it’s time for something sweet! I try to always make these from home so I can control the ingredients, and make healthier and “sneaky” substitutions! Here’s a few of our favorites…

Dessert: “Genuis Chocolate Chip Blondies”
from Chocolate-Covered Katie. We call these “Cookie Bars”
and they are made from chickpeas! To frost the bars, I use
this recipe and sometimes add dye-free food coloring.

 

Another favorite sneaky dessert we love are
“Homemade Rolo Knockoffs” from
Oh She Glows with dates, peanut butter, chocolate chips
and chia seeds.

So that’s my vegan food for the day.  As you can see, my diet is a far stretch from “rabbit food” and I feel it is a decent balance of protein, carbs, fresh fruits and vegetables, and filling fiber-full plant-based meals. It keeps me going during the day in my job as a teacher, then when I get home I have the energy to chase my busy toddler…oh, and it’s helped me grow a healthy baby in the past 9 months!

Have you ever had a vegan pregnancy before? Share your thoughts, tips, or favorite recipes below! Or do you have any questions for me about my vegan pregnancy diet? Post those below as well and I’d be happy to try and help answer them.

5:2 diet – vegetarian meal plans, reflections and recipes

Late last year I started the 5:2 diet. I was impressed by Michael Mosley’s Eat Fast and Live Longer BBC tv program, Horizon.  It argued that eating 500 calories (or 600 calories if you are male) 2 days a week and eating whatever you want for the remaining 5 days has many health benefits, as well as aiding weight loss. I have been surprised at how much I liked it. Yet starting the diet was hard because I couldn’t find vegetarian meal plans. So here are a few reflections, recipes and meal plans for anyone who is interested in the diet.

Disclaimer: I am not a trained health professional. I am merely sharing my experiences. I have discussed this diet with my doctor and I recommend doing so before starting the diet, especially if you have any risk factors. It is not recommended for people with eating disorders.

REFLECTIONS:

I started out religiously counting calories, and it was hard at the end of each day. As my stomach demanded food, I would dream of the piles of food I would devour the next day. Strangely enough, when the next day came I wasn’t that hungry and didn’t gorge myself as I had expected. While there is much talk about ‘fasting’, it is not a starvation diet.  The longer I do the diet, the easier I find it. Though you still might find me a little more grumpy than usual on the evening of a fast day.

I really like the light feeling of eating less food on a fast day. It has also made me cut back on the amount of cooking and groceries we buy.  This diet is not for everyone and it has its critics.  (I like to believe it is good for my health but it seems the research is still in its early days.)  However I like that I have lost a little weight and this has been with no extra cost, no signing up, and no foods I must or mustn’t eat.

Having done this diet for months, I find that I don’t always calorie count now. I follow a fairly similar eating pattern of porridge for breakfast; rice cakes or bread with a spread and salad for lunch; perhaps some fruit or miso soup for snacks; and a soup of vegies and legumes for dinner. Mostly good simple food. On occasion I have had cake for lunch but I don’t recommend it.  Nor do health professionals who recommend good nutrition both on fast and non-fast days.  Here are a few notes on what works and doesn’t work for me:

The 5:2 diet works fine when:

  • Drinking lots of water and herbal tea
  • I eat lots of vegies to give plenty of interest to a meal
  • Child free day (school holidays are challenging)
  • Shopping for food (surprisingly doesn’t bother me)
  • Busy (eg focused on work) so that time flies
  • I take snacks with me when out and about
  • If I meet friends it is just for a coffee and I have herbal tea
  • I don’t eat lots of sweet and salty foods that stimulate my appetite


The 5:2 diet is not easy when:

  • I am eating out
  • I have a headache and/or am sick
  • I do lots of exercise
  • I am photographing tempting food for blog
  • I am baking and storing freshly baked goods around the house
  • If I don’t have a good idea of what food I will eat (preparation helps)
  • Christmas and Easter or other big celebrations present me with lots of good food

MEAL PLANS

When I first started, I found it useful to keep a food diary to keep a running total of my calories.  I used calories lists from Tinned Tomatoes and Lavender and Lovage as well as searching online.

After a while I didn’t need snacks as much and found myself making slightly higher calorie soups for dinner.  I still keep a good supply of rice cakes, cuppa soup, miso soup, fruit and herbal tea for light snacks if I need them. And I find a homemade vegie stock helps give extra flavour to soups.

NB I don’t get too hung up on getting the calories precise so if they are slightly out that is fine.  (Fro example: my notes say that a small apple is 52 cal and a large one is 95 cal so I may allocate different calories depending on the size.)  It is about reducing calories rather than precision.

Here are a few sample days of my food diary:

Hearty tomato noodle soup – 125 C

 

Week 1 Day 1
Breakfast Porridge 127 cal
Morning tea Half apple 42 cal
Lunch Hearty tomato noodle soup (from a box) 125 cal
Afternoon tea 3 cherry tomatoes 12 cal
Dinner Italian butter beans
A few vegies
140 cal
10 cal
Supper Half apple
1 pistachio
42 cal
4 cal
Total 502 cal

 

Rice cakes with peanut butter and tomato, and fried asparagus – 92 C

 

Week 7 Day 1
Breakfast Porridge 127 cal
Morning tea Half apple 47 cal
Lunch 1 thin rice cake with 1 tsp peanut butter
1/2 tomato
4 asparagus spears
fried in 1/2 tsp oil with pinch of salt
58 cal
13 cal
11 cal
10 cal
Afternoon tea Happy cow cheese wedge 35 cal
Dinner Broccoli soup 153 cal
Supper Rice cake with vegemite
1 almond
40 cal
12 cal
Total 496 cal

 

Curried red lentil and dried apricot soup – 141 C

 

Week 9 Day 1
Breakfast Porridge 127 cal
Morning tea Nectarine 39 cal
Lunch 1 rice cake with hummus
1/4 tomato
1 rice cake with vegemite
60 cal
13 cal
40 cal
Afternoon tea n/a
Dinner Curried red lentil and dried apricot soup 141 cal
Supper 1/2 nectarine 15 cal
Total 445 cal

 

Sweet potato and red lentil soup – 129 C

 

Week 13 Day 1
Breakfast Smoothie 147 cal
Morning tea n/a
Lunch Cuppa noodle soup (packaged) 125 cal
Afternoon tea bit of rice cracker
bit of peach
7 cal
7 cal
Dinner Sweet potato and red lentil soup 129 cal
Supper Rice cake 35 cal
Total 440 cal

 

Nashi pears – 127 C and packam pears – 80 C

 

6 months later (I had given up noting the week number)
Breakfast 1 rice cake and peanut butter 49 cal
Morning tea n/a
Lunch 1 slice sourdough bread
2 tsp hummus
132 cal
15 cal
Afternoon tea 1 (260g) nashi pear 127 cal
Dinner Beetroot and kidney bean soup 181 cal
Supper n/a
Total 504 cal

 

Inspired by President Obama, a Tobacco Industry Insider Reveals his 9 secrets for Quitting Cigarettes.

Many years ago, I worked as a Manager for the Tobacco industry in their research laboratories. From that work I know the facts about the addictive effects of tobacco, the real health damage it does, and how difficult it can be to quit. Even though I knew the dangers, I was a heavy smoker, a very heavy smoker, 40+ per day and I enjoyed my smoking. So as a researcher and a heavy smoker I can really understand how you and President Obama struggle with quitting.

 

Smoking killed my father and three of my uncles and even after that, I still went through many years of failed attempts at quitting, failed Methods, failed willpower, unhelpful friends, and the fact that I liked the habit, before I discovered my 9 secrets and stopped smoking forever.

 

My secrets will help you if you want to quit, if you have tried to quit many times, if you have tried to cut down many times, if you feel a bit guilty about smoking and you know secretly that they ought to give up, but you enjoy the habit and you enjoy the rewards of cigarette smoking.

 

You know that if you don�t stop smoking you will almost certainly shorten your life, maybe miss out on your kids growing up, and possibly die a painful death, but you don�t have to, get my secrets now. They can lead you through to a life without smokes.

 

Stop smoking, read my secrets and you�re on your way.

 

Secret 1Know yourself! Knowing why you smoke, and why you should stop will ease your effort.

Secret 2 � Learn what will work for you! Some quit cures will not work for you, no matter what.

Secret 3 � Get prepared! Self preparation and No advertising will give you the inside running!

Secret 4 � No Guilt – none! Guilt not wanted on this voyage, no �quit� day in this approach!

Secret 5 � Weight gain need not happen! Weight gain, the 800lb Gorilla in the corner!

Secret 6 � Dealing with the devils! Ambush the cravings, and live with them!

Secret 7 – Your time is NOW! Timing is everything, get this right and you are nearly there.  

Secret 8 � Free at last! Living without cigarettes is great! You may weaken but you won�t return!!

Secret 9 �What should a good quit system offer me? How do I pick a quit system that will work for me?

 

If you found this article interesting, access to these secrets can be yours � free of charge � when you visit the web site at www.justdontsmoke.com.au � along with 20 free Videos and a wealth of additional information.

The author � David Bearne � is a scientist, who worked for a major UK Tobacco Company running several Physical Research laboratories. He is the CEO of SL Group in Sydney Australia, and he can be contacted at �david.bearne@justdontsmoke.com.au

Copyright � All rights reserved. Albert Gully P/L, Sydney, Australia December 2009

Marriage Counseling In Louisiana Offers A Way For Couples

Almost every marriage has ended mostly in divorce. There is an explosive process in couple’s hunt wedlock counseling. Nobody wants to conceive that the wedlock they are in will end. Marriage Counseling in Louisiana offers a way for couples to impact complete problems with a right influence. Lafayette Louisiana Counselors can support couples to build a wedlock that was on the way to divorce. Marriage counseling is a identification of therapy that helps mated couples hold problems they may be having in their marriage. Most over times counseling is conducted with both partners present. However, sometimes there will be individualist sessions depending on the couples needs. The foundation for wedlock counseling is investigated that has shown problems in licensed professional counselor in la are prizewinning resolute finished act and employed together. Marriage counseling commonly lasts a brief punctuation of time, until the problems are resolute and the wedlock is backwards on road and the pair may appendage problems on their own. In a conference the consultant will communicate questions, center and dissect problems.

Mills counseling services is an investment of money, time, and energy that can give you and your spouse valuable lifelong benefits. If the two of you are going to make a serious commitment to staying in counseling until you’ve worked through the problem areas, you may be looking at going once a week for three to six months or longer. So it only makes good sense to want to get the most value from your marriage counseling experience.

The Family Therapy in Louisiana starts with a psychopathology of the wedlock and its problems. Then the problems are worked finished to an unchastely conclusion. Louisiana Licensed Social Worker is drilled in psychotherapy. They also have a discernment most families, how to see client’s needs and problems. They also have upbringing that allows them to support clients impact finished the problems to accomplish conclusions. All of this upbringing lets them be flourishing to refer inexplicit problems. A beatific wedlock consultant will not attain a computer see blame able or blame. They will inform clients to impact finished problems and intend over intense feelings. Couples Counseling inLafayette, Louisiana can support couples open the lines of communication. Communication has been shown to be the key to a flourishing and bright relationship. Couples with problems essay wedlock counseling o intend a meliorate discernment of what has went criminal in their marriage, so they can again have a progress marriage. If you are hunting for an activity in massage, there are individual Lafayette Louisiana social worker that can wage the information and skills you requirement to embellish a practicing manipulate therapist. The Licensed therapist in Lafayette Louisiana substance some choices in acquisition the ancient techniques of Western and Eastern massage.

Classroom lectures, discussions, and work studies that you can wait in Therapist in Louisiana will allow the topics of morphology and physiology, pathology, psychology, kinesiology, hygiene, theory and upbringing of massage, and prototypal aid. Your manipulate upbringing should counterbalance Western forms of manipulate therapy that pore on the sanative aspects of manipulate on the body, as substantially as Eastern forms that pore on fitting of the body to encourage amount upbeat and wellbeing. You will acquire such hands-on undergo honing your manipulate skillfulness by employed with actual patients in a clinical setting.

Addiction Treatment by Bridging the Barriers

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Bridging the Barriers offers professional advice and assistance to individuals, families and organizations in the development and implementation of the latest up-to-date Integral intervention processes that ensure maximum outcomes.

Our Addiction Treatment Gold Coast & Australia Program focuses on addressing the needs of individuals, families and organizations who want quality assistance for the complex range of issues associated with the disease of addiction through intervention, treatment, advocacy, education and consultancy.

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Treatment Options For Drug And Alcohol Abuse

Selecting a drug rehabilitation center can be complicated as well as difficult if you don’t appreciate the correct points for which to look. Whether it’s for yourself or perhaps people you care about, you want to try to get the best match to start with. Struggling with addictions is a heart wrenching process, and you need the best possibility for being successful.

Frequently, when individuals enter a drug rehabilitation program, they suffer from relapses after they go back to their normal way of life. That is why it is doubly important to choose the right facility, because it can become far more costly, and not to mention psychologically draining, to have to do the program many times.

One strategy to assure a good drug rehab center may be to seek something that is customized, and not just a cookie-cutter reproduction. When you’ve got a program which is created specifically to your own needs, you then have a much larger prospect of completing the plan and also leaving your compulsion behind permanently. From beginning to end, you need individual attention and guidance that can tackle not just your substance abuse, but any side effects too, like depression.

A good drug rehabilitation facility needs to walk you through the process so that you do not have to do it by yourself. Seek out a system that includes your family in the process too. Your family must appreciate exactly what your situation is, and if you’re a family member considering facilities for someone you care about, you need to know some ways to help.

When considering drug rehabilitation centers, individual comfort plays a large part in helping someone overcome dependency. Look at the amenities and find what is important for you, whether that be yoga, deep massages, acupuncture, spas, walking or something else entirely. Of course, several aspects of drug rehabilitation will be unpleasant, and that’s why you want to be as comfortable as you can for the entire time. A facility ought to treat an individual with respect as an individual for treatment, not as somebody to be reprimanded for your addictions.

Comfort is an extremely important aspect in picking a drug rehabilitation clinic, because you will be more likely to do well if you feel at home. You need this to be a beneficial experience, so it’s worth the money to get the ideal facility for your requirements. This gives you the best likelihood for being successful and leads to fewer relapses.

Besides looking at the quality and working experience of the staff members, if you are considering drug rehabilitation clinics you should also consider the level of privacy of the facility. Naturally you’re concerned with privacy, but you must find a facility that values it as highly as you do. For both the people receiving treatment and their loved ones, privacy should be a top consideration.

Privacy is an important factor in picking a drug rehabilitation facility, but the after-care plan is important too. With the correct after care, an individual can remain drug free and continue on the path they started during rehabilitation. This plan needs to be customized for the individual’s dependency, environment and background. When searching for the ideal program, you should above all, seek out something that meets your needs.

Author Bio: One thing that Barry knows about is http://www.cliffsidemalibu.com/drug-rehab/drug-rehabilitation-centers/”> drug rehab center and the problems it can cause. He will be able to teach you all about and the concept of implement an effective program. For additional information see his related articles.

Warning Signs That Your Man Has an Addiction

I turned the blind eye for years. I knew that something wasn’t quite right with my boyfriend, but we lived together so how much could he be doing that I didn’t know about? Even the events that seemed strange would be written off as just that – strange.

I now think that I didn’t want to see what was going on. Some of the signs were so obvious that I’m almost embarrassed to say that I let them go and continued on treating him like he was my prince. Really embarrassed. But I know that I am not the only one in history to ignore the signs, and I know I won’t be the last.

While some signs are obvious, others are not so obvious. We can explain away these warning signs with a few possible explanations and so we choose the one that sits the best with us, because admitting that there might be a problem is the harder route to take.

Obvious Signs of Addiction

Stealing money – You had a few hundred bucks in your wallet and now it’s gone. He tells you he doesn’t know where it went and instead of continuously freaking out about it you eventually just let it go.

It sounds crazy that we would just let it go but that is what happens when we can’t find a good explanation. We tell ourselves that we lost it somehow, as if it just fell out of our wallet, and we move on with our lives.

If you are missing large sums of money from your wallet or bank account, and he has access to them, then you have a huge warning sign of addiction sitting in front of you.

Spending money on nothing – This is such an obvious sign when you think about it but it is also very easy to write off.

I remember my boyfriend getting a large income tax return and having no money left a few days later. I asked him where it had gone to and he said ‘here and there’ with not much extra explanation. After a few weeks of continuously asking him about the money he started to make me feel guilty for hounding him about it and eventually I just gave up. I accepted that the money was gone even though he had nothing to show for it and my mind didn’t think addiction was the cause even though I had reasons to believe otherwise.

His friend tells you flat-out that he has an addiction – This is another sign that I’ve personally dealt with. His friend left a note on my car telling me that he had spent his income tax return on drugs. The problem was that my boyfriend was so convincing that he could talk away anything. He told me that his friend was jealous of our relationship and wanted to break us up. Who do you think I believed?

I told you it was embarrassing that I ignored such obvious signs, but when you are in the relationship your feelings get in the way of facts and it can be very easy to take the route that doesn’t make sense because it’s easier than fighting, nagging, or worrying.

Not So Obvious Signs

He’s always lying – If you constantly catch him in lies then you may just start to wonder if he has a lying problem. You can also start to wonder if he’s not telling you things because he doesn’t trust you and doesn’t want to confide in you. In essence you can start to blame yourself for his lying.

People with addictions are amazing liars! Even when they get caught they can talk you into believing another story that they randomly make up in their head. It doesn’t matter if it makes sense or not – they will make you believe it!

The truth is that if he is lying about his whereabouts or anything else then he is trying to cover something up. If he didn’t have anything to hide then he wouldn’t lie. Period. So if you catch him in constant lies then something is up. Take action to find out what it is or else leave him.

He doesn’t look healthy – I remember constantly telling my boyfriend that he should go to the doctor. He was always sniffling and coughing and he was just not a healthy guy in general. I told him that no one should be sick for that long. He would tell me that it was just the way he was and not to worry about it.

I didn’t know it but he was addicted to coke. His constant cough and ‘sinus problem’ was an obvious sign to anyone who had been around a coke addicted person before, but to me it was just a sign of him being really unhealthy.

Any addiction will take its toll on a body. Addiction creates worry and stress on the body and if you are not seeing the failing health signs then you will see the exhausted and irritable signs. Watch for unusual health issues or an unusual amount of stress and exhaustion on the body.

Extreme mood swings – When he can’t get to his addiction then he will most likely freak out in one way or the other. This is the anxiety of withdrawal kicking in and you can bet that Jekyll and Hyde is going to show up.

I remember going on a camping trip with my boyfriend and watching him get more moody the longer we were out. He wasn’t happy and I assumed that he didn’t enjoy camping. The truth was it was the one time he couldn’t do his drugs because we were together 24/7.

Staying awake while you are asleep – Everyone has different sleep patterns, but most people end up going to sleep between 9pm to 1am. If you find that your partner is constantly waking up in the middle of the night or not coming to bed till 3am then you may want to set the alarm and check in on what’s going on.

My boyfriend took advantage of the fact that I didn’t wake up during the night at all. He also took advantage of my trust. Why would I be suspicious of him staying up all hours of the night? He was always functional the next day! I trusted him and I just assumed that was the way he was.

I sure wish I would have got up one of those nights and caught him in the act. The relationship would have ended much sooner therefore ending my constant confusion about him and the relationship.

These are just a few of the signs but my advice is to be cautious of anything that doesn’t seem right. A normal relationship does not consist of weird behavior, lies, or moodiness. If you find that you are confused about what is going on, like I was, then that is a sign that your man is playing with your mind and even though you know that things are weird he talks you out of seeing them for what they are.

Bellaisa is the owner of the Relationship Circle, a website that focuses on relationship advice for men and women regarding dating, intimacy, and relationship problems.

Searching an Online Health Food Store for Health Drinks Reveals Greater Product Detail

An online health food store has turned out to be a beneficial provider for health drinks and whole foods. Patrons understand that it’s not always straightforward to decide what items are truly healthy and “natural” by just gazing at nutrition fact labels. This is why an online health food store that offers more in-depth information about their products can be important to consumers.

Now it doesn’t matter if the weather is distressing or if you don’t have time to stop by the store. It’s easy to acquire health drinks and whole foods from an online health food store with more comprehensive information on what you are buying than you could ever dig up from a typical retail store.

For example, health drinks may have merely one natural ingredient and nonetheless be labeled, “natural”, which does not always mean they’re valuable for the body. This can be perplexing for consumers who are in search of the absolute healthiest products to be had. Online health food store owners are now going to greater lengths to assure consumers that things like artificial dyes, sweeteners and chemicals are not included in their all natural, whole foods and health drinks.

Here are a few examples of things you may fall for at an online health food store that at first may appear the same as the usual retail store products, but are in reality very different in the way they are processed:

* Vitamins and supplements-At a smart online health food store you are more likely to find whole food vitamins and supplements, not isolated vitamins. Vitamins and minerals created with whole foods provide the body with a more efficient absorption of valuable nutrients. Isolated vitamins and minerals often get flushed right out of the body and down the toilet with no more than a small amount effectively being absorbed.

* All natural, low carb and high fiber foods-Instead of looking in conventional stores for fake-food substitutes with imitation ingredients that the body doesn’t manipulate well, it is wiser to uncover natural, whole foods that produce more dramatic long term results. Exploring an online health food store reveals more intelligent options.

* Health drinks and teas-You may not come across glitzy sport drinks or brightly colored vitamin waters at an online health food store, but you are more likely to find health drinks made with all natural, whole food ingredients.

* Alkaline foods and drinks-At typical stores you’ll get a blank stare when searching for these advanced products. Unlike overly processed, mainstream foods and drinks that create an acid ash in the bloodstream, alkaline foods and health drinks from an online health food store nourish a healthy pH balance, so you can prevent problems such as bone weakness and arthritis.

* Nutrition for athletes and pregnancy nutrition-Uncover whole foods and health drinks that are concentrated for greater nutrition in fewer calories. Plus, the safety issue can be investigated in more detail with the use of the Internet.

These days, some individuals sidestep healthy lifestyle choices because they believe the alternatives will rob them of convenience. However, it is significant to realize that recent technology makes it simple for any person with Internet access. If you can type in the Google search box, “online health food store with whole foods and health drinks” then you can shop smarter.

The same old products out of the past are no longer sufficient. This is not a passing fad, but a long lasting trend that will last as online health food store owners forge the path for a new generation to find more favorable whole foods and health drinks.

Author Cliff Everett Smith is the Co-Owner of an online health food store, BestHealthFoodStore.net. His store offers helpful advice on the subject of the top quality whole foods and health drinks obtainable in our modern world.

Natural Cures For Stress and Anxiety

There is a Chinese adage that goes something like this: if you can change it you will and if you’re unable to switch it then don’t worry about it. I’m of the opinion that it is certainly easier to say this than to do it, however it is surely reasonable information and you have to think of it as a great way to live. Living life according to the teaching of this saying will help anyone handle the strains and agitation that comes from the garden variety anxiety and stress that plague many folks.

Nevertheless, learning to live this way may take a little practice so here is some direction to naturally help make your tension and pressures a thing of the past. A major step towards relieving anxiousness is to stop thinking destructive thoughts. This first step may appear straightforward. But as mentioned earlier, this isn’t as easy to do as it is to suggest that one does it.

Start slow with this step – take a notebook and write down all the self-destructive thoughts that enter your consciousness in a two hour period. Try to do this in the evening, after your day is through and before you retire for the night. Usually this is the time most people have an inclination to chill after having their last meal. And this is when most people do an overall majority of their thinking.

After you identify the cause of your pressures and anxiousness, it should be much simpler to address it. Spend approximately a week noting your negative ideas, and do this at numerous times of the day for an hour or 2 at a time. This will help you in understanding when you are most susceptible the pressures and agitation that come from negative thoughts.

Some could find this happens in the morning when they are pondering everything they need to do that day. Others could find they have more nervousness and strains from negative thoughts in the evening, after the day is through and they are replaying the day’s events in their mind.

Take a quick look at your negative feelings and research them. As you read your notes, ask this question: am I in a position to do anything to change this? If the answer is a convincing “no,” then go on and forget the issue. If there’s nothing that could be done to change the situation then you shouldn’t fret about it. The pressures and foreboding you are experiencing over thoughts of that negative position are wasted as you cannot contribute to a change, regardless of what you do.

Inversely, if you find a situation you can change then make a plan and make the change. This way the situation can be diffused and your stress, nervousness, and negative feelings can be relieved. Give yourself a little time to make the changes to ease your stress. It’s important to remember that making changes to your present position can take time.

Many things cannot be handled in a very short period of time, including relationship issues and money issues.  So give yourself some time. Also, give yourself time to come up with a resolution. Not only is it difficult to switch things over night, you will need to plan and prepare in order to make the change happen. So go easy on yourself. You don’t need to contribute to your issues by putting stress on yourself about answers to your pointless thoughts and scenarios.

As well as changing your thoughts and your behaviors to manage your anxiety relief there are natural additions on the market which will help you to attain relief. Adding a supplement to your diet could also help you manage self-destructive thoughts, tensions and hysteria. There is clinical research showing there are things that absolutely help with mood, outlook on life, and can offer relief from strains and agitation. A couple of these things are Passion Flower Extract, B-complex Vitamins and St. John’s Wart. Essentially finding a supplement that actually supplies you with a mixture of these ingredients would be a good place to begin place.

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Are Organic Whole-Food Vitamins That Much Better?

Everyone knows that even though we may eat properly that we still don�t get all the vitamins and minerals our body needs to maintain optimum health. Doctors and experts everywhere state that taking at least a good multivitamin every day is a great way to ensure you�re getting what your body needs. However, there are others who will tell you that even a multivitamin isn�t enough and because of all of the processing that goes into multivitamins that the body has a harder time processing them than is necessary. That�s where organic whole-food vitamins come into play.

These vitamin supplements have been developed from whole-foods like grape seeds, saw palmetto, nettle root and even pumpkin seeds. This means they are all natural and are much more readily acceptable to the digestive system than processed multivitamins are. With the additional benefits of using organic herbs and naturally occurring minerals, organic whole-food vitamins are a much better source of nutrition.

Since these vitamins are more than just vitamins, using the natural organic herbs, more issues can be addressed than just nutritional deficiencies. Different herb and organic whole-food vitamin combinations can boost your energy, boost heart health and even have a positive effect on the health of your eyes as well. B complex combinations are designed to help with your metabolism and nervous system health, to help reduce stress and to even boost your immune system.

Multivitamin and mineral blends for men are supposed to promote prostate health while blends for women are designed to promote breast health. Organic whole-food vitamins with antioxidants are designed to boost cardiovascular health, help the body to process and eliminate toxins that can accumulate, provide cell protection and to even help eliminate free radicals. There are even prenatal multivitamins that are designed to help women have as healthy a pregnancy as possible.

Standard multivitamins are only designed to ensure that you get the nutritional balance you need for a healthy diet. Organic whole-food vitamins and mineral supplements are designed to do a lot more than that. Giving your body the nutrients it needs to be healthy is a good thing but having herbs and other supplements that are designed to help your body be healthier is better still. From improved heart health, better digestion and even healthier pregnancies, these vitamin supplements are not just a way to have a healthier body but a way to have a healthier life.

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Whole Foods are Essential for a Healthy Diet

Many people think ‘whole foods’ is just the name of a grocery store chain, but they are nutritional necessities for a healthy diet.

With the most recent emphasis on healthy eating, there is a baffling array of so-called healthy food available in typical grocery and health food stores. There is also much confusion about what exactly is the healthiest food, with so much being described as `natural`, `organic`, `balanced`, `pure` and so on. Actually, the healthiest things for humans to consume regularly are whole foods; these being totally natural food items which have not been refined or processed and have no additives.

Vegetarian whole foods are fresh fruits and vegetables, seeds, nuts, whole grains and legumes. Animal whole foods include shellfish, small fish eaten complete (anchovies, whitebait, smelt etc), eggs, poultry (chicken, turkey etc) and larger meat animals (goat, beef, lamb etc). The intent with the latter categories is to make use of as many usable components as possible, such as making stock out of bones.

Whole grains are a healthy example of whole foods as they are among the finest guardians against disease. One reason for this is their ability to decelerate digestion, thus nutrients are made more bio available for the body because of enhanced absorption rates. During the digestive process they make changes within the intestine which allows beneficial bacteria production, hence a superior immune system. Whole grains also include phytoestrogens and other phytochemicals which are known to break down carcinogens.

Fragmented foods are not whole foods because they have lost elements of their nutritional value in the refining and packaging processes. Some fragmented foods are obvious; such as products made with white flour, white rice and refined sugar. Others are less visible; products made with hydrogenated oils, or canned vegetables that have been overly heated in processing, reducing their nutritional value.

Research has shown that the human body can discern the discrepancies between whole and fragmented foods, even if the `missing` nutrients are consumed separately as supplements, and will benefit more from whole foods. This is why it is considered ideal for a human diet to include a minimum of 70% whole foods, allowing for the healthiest absorption of valuable nutrients.

Even if 70% is not realistic, every person should make an effort to upgrade their nutritional health by eating some whole foods every day. Nutritionists propose the following on a daily basis: one serving of animal protein, one serving of beans, two portions of whole grains or nuts and a variety of fresh vegetables and fruit.

A contemporary way to realize this 70% mark is to add concentrated whole foods and power packed juices to your diet. Concentrated formulas make it possible to obtain more valuable nutrients in fewer calories, with less time, money and energy.

Author Cliff Everett Smith is President of http://www.besthealthfoodstore.net/index.html, the Internet’s fastest growing online health food store that offers concentrated whole foods and health drinks not sold in typical stores. Dig up more healthy diet tips, or just browse the site and see the catalog.

 

Vitamin C for Colds and Flu

In the United States, five to 20 percent of Americans get flu every year, according to the Centers for Disease Control (CDC). About 200,000 people are hospitalized due to flu complications including high fever, dehydration and fatigue. More than a billion around the world catch the common cold every year.

Whenever the cold and flu season is peaked, people reach for vitamin C as the primary remedy. Others rely on it as a preventive measure. It was first used as cold treatment in the 1970s. Nowadays, it�s so popular that people seek this vitamin through food supplements, fortified juices, fruits and vegetables.

In fact, vitamin C is touted as the most famous nutrient. Ask anyone what vitamins they know and vitamin C will always be one of the top answers. Studies show that in this country, more than 40 percent of adults take vitamin C supplements. In other parts of the world, the rate is 25 percent.

What is Vitamin C?
Vitamin C, otherwise known as ascorbic acid, is an essential vitamin and antioxidant needed by the body for the maintenance of muscles, blood vessels and bones. It also regulates the formation of collagen and the body�s absorption of iron, also an important nutrient.

It�s water-soluble so it can easily be excreted from the body if there is excess amount. Too bad though it cannot be manufactured by the human body. Humans along with chimps, bats, birds and guinea pigs are some of the few creatures that are not able to make their own vitamin C.

The good news is, aside from being widely manufactured in the form of supplements, it can also be found in vegetables and fruits such as broccoli, bell pepper, parsley, strawberries, lemon juice, papaya, mustard greens, cauliflower, kale, oranges and Brussels sprouts.

Vitamin C for Colds and Flu
For many years, this vitamin has been the subject of many studies. Researchers investigate how this vitamin can be a possible treatment or preventive measure for colds. A group of researchers reviewed 21 controlled trials that used one to eight grams of vitamin C per day.

Findings showed that people who took this amount of vitamin C had experienced a 23 percent decline in the duration of common cold as well as severity of the symptoms. The amount that can give such protection is still being probed but experts say that intake of one to three grams or 120 to 200 mg daily was enough to do the work.

In another study that reviewed 23 controlled trials indicated that vitamin C supplements provided more significant benefits for children than adults. This same study reported that two grams of vitamin a day were much more effective than one gram in decreasing duration of cold symptoms.

Recommended Dietary Allowance
For nonsmoking adults, the recommended daily amount is 90 mg for men and 75 mg for women. Smokers are advised to take in higher amount such as 125 mg for men and 110 mg for women. They need higher intake because smoking easily depletes stores of this vitamin. Pregnant women should strive to get 80 to 85 mg a day while nursing mothers should get 115 to 120 mg a day.

Other Benefits of Vitamin C
Vitamin C has a multitude of other health benefits apart from being a remedy or preventive measure for colds and flu. It�s also powerful as an antioxidant. It efficiently protects the body from the cellular rust brought about by free radicals.

Free radicals are harmful elements produced by oxidative stress. This can lead to a variety of medical conditions include heart disease, stroke and some forms of cancer like colon, esophagus, stomach, lung and mouth. Vitamin C also helps production of vitamin E, which is another potent antioxidant.

Many studies also show that vitamin can lower blood pressure. It also helps maintain proper dilation the blood vessels, which in turn can reduce the risk of heart failure, atherosclerosis and high cholesterol levels.

Moreover, this vitamin also significantly diminishes the level of lead in your system. People who live in urban areas suffer from lead toxicity that can negatively affect their mental and physical health. Children with high toxicity level are more prone to learning disabilities and developmental problems. Adults, on the other hand, are at increased risk of high blood pressure and kidney damage.

Whether it�s cold and flu season or not, it�s obvious that you�ll get lots of benefits from taking in vitamin C supplements. Be sure to eat a nutritionally balanced diet as well since food is still the best source of nutrients.

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B Vitamins And Acne Pimples

Precisely how do all the B vitamins (b5, b6, b12, etc.) support acne?

Unlike the other pimples preventing vitamins that have been pointed out, the B Vitamins are completely unique. The B Vitamins include countless different vitamins that are all clumped together both in their name and usually in exactly how they are taken. B Vitamin supplements almost always come in a B complicated form due to the fact that each B Vitamin has its own advantages to your body. Actually, those Thinking about utilizing supplements to combat their acne should definitely go with B complicated vitamins since not only to they support with acne pimples but also just due to all the other positive effects they have in protecting a balanced body. In actuality, the B Vitamins are more like “super-vitamins” due to their countless uses.

Since each B Vitamin contributes in a variety of ways to the battle against pimples, this article will discuss each different B Vitamin that is involved in helping to maintain clear, balanced epidermis. Arguably the best element of these B Vitamins is that there are so numerous, they�re almost always taken in conjunction, and they have so countless uses in our bodies besides battling acne pimples and keeping epidermis nice and thoroughly clean.

Here is a breakdown of the B Vitamins:

Thiamine (Vitamin B1) — Thiamine is an antioxidant and it helps to rid our bodies, and your skin, of toxins and free radicals, therefore helping to keep skin crystal clear and pimples free. It also enhances circulation and helps with digestion.

Riboflavin (Vitamin B2) — Riboflavin is essential for protecting healthy skin, hair, and nails. It helps to strengthen and correct our skin and helps to stop pimples from forming. In addition, Riboflavin also works with Vitamin A to Showcase a balanced digestive tract.

Niacinamide (Vitamin B3) — Niacinamide is essential for preserving healthy skin and helps to improve circulation. It helps to prevent acne from developing and spreading. It also helps the metabolism break down carbohydrates, fats, and proteins.

Pantothenic Acid (Vitamin B5) — Pantothenic acid greatly helps in reducing tension. Tension is a leading trigger of acne episodes and pantothenic acid can support to keep it under manage. It is also needed for proper functioning of the adrenal glands.

Pyridoxine (Vitamin B6) — Pyridoxine is incredibly important in the functioning of the immune system and of antibody production. It also helps to fight pimples.

Cobalamin (Vitamin B12) — Works in conjunction with other vitamins and enhances their effects and helps them to better maintain balanced, crystal clear skin. On its own, also helps to increase energy and helps to maintain balanced nerve cells.

A vitamin deficiency in many of these alone can lead to breakouts of acne pimples. Thankfully, these vitamins almost always come together in Vitamin B intricate’s which might be purchased simply. Making sure that one gets enough B Vitamins is crucial in preserving healthy epidermis and combating acne.

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Whole Food Vitamins and Supplements from Garden of Life

Founded in 2000, Garden of Life has remained committed to whole food nutrition. For Jordan Rubin, the founder of Garden of Life, the reason was personal.

At the age of 19, Rubin found himself on the brink of death, the result of severe Crohn�s disease. Looking for a solution, he turned to holistic and alternative remedies as well as conventional medicine. He traveled around the world and received more than 70 different treatments, but to no avail.

It was out of this period of desperation that inspiration took hold. By studying the foods humans consumed during the biblical times, he was able to create his own remedy to restore his digestive health and therefore, his entire body. It was then that Primal Defense was born, a probiotic that contains homeostatic soil organisms (HSOs), fermented green foods and single-celled plants.

Rubin had learned the gut was the center of human health and by remedying his digestive issues, he returned to full health. The high amount of toxins and the lack of fat-soluble vitamins and minerals in the modern diet can grossly impact health and wellness.

Whole food nutrition means the supplements are produced from food or isolates that mimic the action of the chosen nutrient within the body if it were to come directly from food. For example, an isolate of vitamin C found in a capsule should be recognized by the body the same way vitamin C would be recognized by the body if you ate an orange. This means you get the same benefits from both.

The company�s first line to incorporate this technology was The Vitamin Code, a line of raw vitamins that includes multivitamins designed for different genders, age groups and needs. Next came the RAW line of products, which uses the same nutrients found in The Vitamin Code and includes protein powders, green foods and meal replacements as well as probiotics.

Today, the Florida-based company�s efforts remain focused on vitamins/minerals, green foods, omega-3 fatty acids, protein and probiotics, creating new formulas to meet changing needs. Future lines may include herbal extracts, homeopathy, skincare and even natural cosmetics.

Garden of Life sources ingredients from specially selected farms, in the United States whenever possible and organic whenever possible. The Vitamin Code nutrients are manufactured by a private company in New Jersey in large batches to be used throughout the brand.

Whole food nutrition and raw eating supports the idea that food is medicine.

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Boost Your Health With Coconut Oil

Who knew an oil could have so many beneficial uses?

Coconut oil has a variety of applications, but is most commonly used in cooking to provide support for the digestive, immune and cardiovascular systems, boost weight loss and as a moisturizer in skin care products.

Coconut oil (Cocos nucifera) is extracted from matured, dried coconut meat. Coconuts are typically grown in tropical climates and have been used as a staple in many indigenous diets for generations. Coconut oil has a variety of applications, but is most commonly used in cooking to provide support for the digestive, immune and cardiovascular systems, boost weight loss and as a moisturizer in skin care products.

Coconut oil is rich in triglycerides, which burn fat by increasing the metabolism of the body (thermogenesis) for greater energy production. Instead of being stored throughout the body as excess weight, coconut oil is processed directly by the liver. Coconut oil can also be used by those with thyroid issues to boost the function of their metabolism – a poorly functioning thyroid can slow metabolism, making weight gain almost inevitable and weight loss efforts significantly less effective.

Coconut oil has also been lauded as a great way to heal dry skin and treat many skin conditions. Many commercial moisturizers contain high levels of water which will moisturize your skin for a period of time until the water dries. But moisturizers which contain emollients like coconut oil strengthen your tissues and send moisture deep into the skin�s layers, maintaining consistent hydration and protecting the skin from harmful UV rays and free radicals that can cause damage. Coconut oil also possesses anti-inflammatory properties which can help prevent and clear acne breakouts. While research is still ongoing, coconut oil has been used in the treatment of wounds, scabies, lice and relief from psoriasis.

If you have diabetes, coconut oil may be of interested to you. The regular consumption of coconut oil helps regulate blood sugar levels, which supports the production of insulin and, therefore, prevents spikes and crashes that can lead to symptoms of hypoglycemia or hyperglycemia. This oil also helps diminish the side effects of diabetes such as neuropathies or poor circulation.

The main criticism of coconut oil is the high calorie count and amount of saturated fat per serving. It’s for these reasons many dieticians don’t recommend consuming coconut oil for the purpose of losing weight. No studies have shown a direct relationship between coconut oil and a decreasing BMI (body mass index) or smaller waistline. However, comparable studies have been conducted using MCT oil, which has many similar properties, and have shown promising results.

Furthermore, while saturated fats are normally bad for your health, coconut oil has been shown to lower levels of LDL (�bad�) cholesterol in the body regardless of its high saturated fat levels. As previously mentioned, the triglycerides also help protect heart function, warding off conditions such as heart disease and atherosclerosis. Lastly, coconut oil also gives your immune system a boost as its antiviral properties protect against the cold or flu.

Coconut oils range of uses and proposed benefits have encouraged a range of individuals to make this oil a permanent fixture in their kitchen.

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Breast Cancer in Poor Women

CA: A Cancer Journal for Clinicians report for 2011 shows that later detection of breast cancer in poor woman has lead to a higher mortality rate then that of non poor women � who generally receive more frequent screenings.

“In general, progress in reducing breast cancer death rates is being seen across races/ethnicities, socioeconomic status, and across the U.S.,” said Otis W. Brawley, M.D., chief medical officer of the American Cancer Society. “However, not all women have benefited equally. Poor women are now at greater risk for breast cancer death because of less access to screening and better treatments. This continued disparity is impeding real progress against breast cancer, and will require renewed efforts to ensure that all women have access to high-quality prevention, detection, and treatment services.”

More highlights from Breast Cancer Statistics as summarized by Science Daily, 2011 and Breast Cancer Facts & Figures 2011-2012 :
� Breast cancer mortality rates have declined steadily since 1990, with the drop in mortality larger among women under 50 (3.2% per year) than among women 50 and older (2.0% per year).
� In 2011, an estimated 230,480 women will be diagnosed with breast cancer. Excluding cancers of the skin, breast cancer is the most common cancer among women in the United States, accounting for nearly 1 in 3 cancers diagnosed.
� An estimated 39,520 women are expected to die from the disease in 2011. Only lung cancer accounts for more cancer deaths in women.
� In January 2008 (the latest year for which figures are available), approximately 2.6 million women living in the U.S. had a history of breast cancer, more than half of whom were diagnosed less than 10 years earlier. Most of them were cancer-free, while others still had evidence of cancer and may have been undergoing treatment.
� From 2004 to 2008, the average annual female breast cancer incidence rate was highest in non-Hispanic white women (125.4 cases per 100,000 females) and lowest for Asian Americans/Pacific Islanders (84.9). During this time period, breast cancer incidence rates were stable among all racial/ethnic groups.
� Although overall breast cancer incidence rates are lower in African American than white women, African American women have higher rates of distant stage disease; are more likely to be diagnosed with larger tumors; and are more likely to die from the disease.
� From 1998-2007, female breast cancer death rates declined annually by 1.9% in Hispanics/Latinas, 1.8% in non-Hispanic whites, 1.6% in African Americans, and 0.8% in Asian Americans/Pacific Islanders. Death rates have remained unchanged among American Indians/Alaska Natives.
� Analyses by county level poverty rates showed that death rates were highest among women residing in affluent areas until the early 1990s, but since that time rates have been higher among women in poorer areas because the decline in death rates began later and was slower among women residing in poor areas compared to those in affluent areas.
� Trends in breast cancer death rates vary by state. During 1998-2007, death rates declined in 36 states and the District of Columbia, but remained relatively unchanged in the remaining 14 states (Alabama, Alaska, Arkansas, Hawaii, Louisiana, Mississippi, Missouri, Montana, New Mexico, Oklahoma, South Dakota, Utah, Vermont, and Wyoming). The lack of a decline in these states is likely related to variations in the prevalence and quality of mammography screening, as well as state differences in racial and socioeconomic composition.
� Despite much progress in increasing mammography utilization, screening rates continue to be lower in poor women compared to non-poor women. In 2008, 51.4% of poor women ages 40 and older had a screening mammogram in the past 2 years compared to 72.8% of non-poor women.

The Ice Bucket Challenge

The Ice Bucket Challenge for ALS – known as motor neurone disease (MND) in Australia – is a social media campaign that was initiated by American Pete Frates, a former Boston College captain who is living with the terminal neurological disease. For most people living with MND, the early symptoms – slurring of words, difficulty holding objects or stumbling – rapidly escalate to an unstoppable wave of paralysis that robs them of their ability to move, eat, swallow and finally breathe. There is no effective treatment or cure for MND.

The Ice Bucket Challenge involves people posting videos on social media of participants being drenched with ice water to raise awareness and money for ALS/MND. The participant then nominates three people to either take the Challenge or make a donation to an ALS/MND association.

Since Peter Frates posted his challenge online to raise awareness of MND, the Ice Bucket Challenge quickly went viral and is now spreading across Australia’s MND, sporting and entertainment communities.

In Australia the Ice Bucket Challenge started to gain widespread publicity when Hamish McLachlan, host of Channel 7’s Game Day completed the challenge on live to air TV. Hamish was challenged by Patrick Cunningham who together with his wife Angie who is living with MND conceptualised and initiated Laugh to Cure MND to raise money for the MND Research Institute of Australia. Laugh to Cure MND will be holding a world record attempt in Melbourne for the largest number of people simultaneously performing the Ice Bucket Challenge at Etihad Stadium on Friday 22 August.

The Ice Bucket Challenge is now being taken up by some of Australia’s most famous people, the first being Russell Crowe who was challenged by Ricky Gervais. Russel Crowe nominated Hugh Jackman who commented on social media that he is planning something big.

More information: www.mndaust.asn.au/icebucketchallenge

Key Facts:
ALS (amyotrophic lateral sclerosis) is known as MND (motor neurone disease) in Australia.
MND is a progressive, terminal neurological disease
There is no known cure and no effective treatment for MND
Each day in Australia two people die from MND
Each day in Australia two people are diagnosed with MND
People with MND progressively lose the use of their limbs and ability to speak, swallow and breathe, whilst their mind and senses usually remain intact
Average life expectancy is 27 months
An estimated 1,900 people have MND in Australia

Just some of the famous people who have been ice bucketed:
Mark Zuckerberg of Facebook Challenging Bill Gates
Bill Gates
Justin Timberlake challenging Jimmy Fallon
Jimmy Fallon challenging the New York Jets
Conan O’Brien
Ophray Winfrey
Andy Murray
NHL Player Paul Bissonnette

MND Australia is the national voice for people living with MND. MND Australia works in collaboration with the state MND associations to help Australians impacted by MND live better for longer. We provide trusted information and raise awareness to promote the best possible care and support. We play an authoritative role in shaping government policies to empower the MND community. Every research project financed by MND Australia has been scrutinised and endorsed by our committee of experts to ensure that our supporters’ donations fund only the best research.

Laugh to Cure MND is an awareness and fundraising campaign established with the objective of finding a cure to MND while – you guessed it – making people laugh.