Unroasted, unsalted almonds:  Source of protein, vitamin E, fibre, calcium, magnesium, iron, potassium and zinc with small amounts of folic acid and vitamin B2. Contains monounsaturated fats to keep arteries supple, and help prevent heart disease.

Maqui berry:  Better bone and joint health due to anti-inflammatory qualities. Healthier/younger looking skin due to toxin removal.  A stronger immune system.  Boosted metabolism good for weight loss and toxin removal.

Tea:   The overall antioxidant power of black tea is the same as green tea, but green tea has ECGC, a powerful antioxidant.   A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and UK have also shown that ECGC can inhibit the growth of cancer cells.

Whole grains (including brown rice, millet, oats, wholegrain bread): Can help prevent heart disease. The complex carbohydrates and fibre slow the release of blood sugar providing a good energy source. Fibre can also help to prevent constipation and encourages the growth of friendly bacteria in the gut.

Acai berry:  Helps with growth, repair, and maintenance of body tissues.  Strengthens immune system.  Provides a rich source of omega-3, 6 and 9.  Keeps your heart healthy due to three different plant sterols.  Improves digestion and bowel movement.

Ice cream:  A study by the Institute of Psychiatry in London discovered that eating ice cream can light up the brain’s pleasure zones. Even a small amount is enough to stimulate the orbitofrontal cortex, the main processing area and the part of the brain associated with the pleasures of sex and eating.

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Calcium is the most abundant mineral in the body and is required for muscle contraction (especially the heartbeat), blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system.  Your body holds concentrations of calcium in your blood, muscle, and intercellular fluids where less than 1% of total body calcium is needed to support these functions.  The remaining 99% is stored in the bones and teeth where it supports their structure.

You may need extra calcium if you have lactose intolerance,  are menopausal, have muscle cramps, are vegetarian or you are of child-bearing age but your periods have stopped (amenorrhea).

Food sources: low fat yoghurt, cheddar cheese, Chinese cabbage, baked beans, seaweeds, kale, chick peas, broccoli, cabbage, whole grains, orange juice, okra, soya, whey, salmon, tuna, tofu, almonds, brazils, sesame seeds, tinned sardines and pilchards (including bones). 

Herbal sources: valerian, kelp, nettle, horsetail, peppermint; sage, uva ursi, chickweed, red clover, parsley, black currant leaf, raspberry leaf, plantain leaf/seed, dandelion leaf, alfalfa, burdock root, cayenne, chamomile, eyebright, fennel seed, fenugreek, flaxseed, hops, lemongrass, mullein, oat straw, paprika, plantain, rose hips, shepherd’s purse, violet leaves, yarrow and yellow dock.

Calcium is depleted by caffeine, sugar, salt, alcohol, some prescription drugs, antacids, laxatives, cortisone, diarrhoea/enemas, unfermented soy products and antacids.

Take BioCare One a Day Vitamins & Minerals for added calcium input.

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If you have pregnancy sickness, supplements of BioCare Vitasorb B6 may be needed. You may also require BioCare Vitasorb B12. Symptoms should usually disappear within a week or two, in which case you should consider halving your dose.

If you tend to feel sick in the morning, eat a little as soon as you wake up and before getting out of bed.  Take two or three teaspoons of apple cider vinegar in warm water first thing (pH neutral may help to neutralise excess stomach acid).  Don’t brush your teeth immediately after eating because this can cause vomiting.

Try sugar free mints, mint tea, swilling mouthwash or inhaling from a hanky with a few drops of mint essential oil.

Ginger tea (made with ginger teabags or grated fresh ginger root), ginger ale (try stale!), candied ginger, ginger capsules or ginger biscuits can help settle your stomach.

Drip some citrus essential oils onto a hanky or adding slices of lemon or lime to chilled or boiling water for a refreshing drink.

Eat small, frequent meals every two hours.  Consume a high-carbohydrate diet: dry toast/crackers, honey, rusks, banana, baked potato, wholegrain breakfast cereals, steamed rice, tofu. Avoid food containing a lot of fat or spices, sugar, alcohol and caffeine.

Drink several glasses of water, fruit juice or herbal tea during the day.  Drink beverages separate from eating foods. Drink slowly. Try peppermint or spearmint tea, lemon balm tea or small amounts of chamomile tea.

Before going to bed, eat a snack such as yoghurt, bread, milk, cereal or a sandwich.  If you wake during the night, eating a small snack may stop you feeling sick in the morning. 

RESOURCES

• MorningWell offer a CD to ease pregnancy sickness.
• Native Remedies Good Morning Mama provides relief for pregnancy sickness.

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The body makes 80% of the cholesterol it needs for essential health, so there is no need to add cholesterol in the diet.  There are two types of cholesterol:

• harmful cholesterol known as LDLs
• beneficial cholesterol known as HDLs

High LDL cholesterol levels may indicate cardiovascular problems later in life.  A high ratio of HDL to LDL will protect against arteriosclerosis and cardiovascular disease.

Dietary tips to lower cholesterol:

• Increase fibre through fruit, vegetables and complex carbohydrates to remove harmful LDL.
• Apples and kidney beans are high in the soluble fibre pectin which can reduce cholesterol levels.
• Add cholesterol-lowering foods, such as margarines that contain plant sterols.
• Vitamin C, vitamin E and other antioxidants are anti-cholesterol because they destroy harmful free radicals that could turn LDL cholesterol toxic.
• Eat no more than three servings of meat each week.  Choose skinless chicken or turkey. Leg, loin and arm of lamb are lean.  Lean pork includes tenderloin, loin chops and center cut ham. All cuts of veal are lean except veal cutlets and breast.  Wild game that is lean includes venison, rabbit and pheasant. Remove all visible fat before cooking.
• Focus on having more fish, such as salmon which is high in polyunsaturated fats and low in total fat.
• A supplement such as Cholesto-Rite supports the body in its ability to maintain healthy levels of LDL and HDL cholesterol.
• Switch from white breads and regular pastas to whole-wheat varieties
• Choose low fat milk and cheese, and low fat versions of foods such as salad dressings.
• Increase intake of polyunsaturated essential fatty acids to boost HDL.

TIP:  Regular exercise helps reduce high levels of LDL cholesterol and increase HDL.

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To have lasting weight loss, you need to consider your metabolism, which is the rate at which your body uses up energy.

A person with a slow metabolism uses up little energy, whereas a person with a fast metabolism uses up a lot of energy.  Diets of below 1000 calories a day can slow the metabolism down by almost 45%.  Initially you might lose around 8lb of body fluid with up to 2lb of body fat weekly.  However when you stop counting calories, the fat and fluid return because your metabolic rate has slowed down, meaning you need less food to maintain a stable weight.

In order to get your metabolism working well, you need to include:

• A good intake of complex carbohydrates e.g. whole grains, beans, lentils, vegetables and fruit.
• A low but balanced intake of protein.
• High fibre foods (which reduce your appetite as well as cleansing out your system) such as vegetables, oats, lentils and beans.

Avoid sugar, saturated fats, sweetened foods, coffee and tea.

Your ability to burn fat depends on vitamins and minerals that help to control the breakdown of glucose, which provides energy.  A lack of these nutrients will result in less energy and a tendency to hold onto fat.  The B vitamins, vitamin C and the mineral zinc and chromium are the most important.

Maqui Berry has a reputation for helping with weight loss as well as being an anti-oxidant superfood.

TIP:  The amount of calories you burn depends on how fat/fit you are to start with.  The more fat/unfit you are, the more benefit you will derive from small amounts of exercise.    Take aerobic exercise at least twice a week e.g. swimming, brisk walking.

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Some tips to help relieve the inflammation and discomfort of sinusitis:

HERBS

Licorice
Root of the liquorice plant (taken in capsules) helps to reduce inflammation and works to energize the immune system to fight off sinus infections.

Eucalyptus
Eucalyptus is helpful in treating inflammation that is associated with sinus infections. Eucalyptus oil can penetrate the mucous membranes and loosen up congestion. Use a steam inhalation once a day.

Echinacea

Echinacea is a strong immune system booster and helps it to function at a more optimal level. Start at the highest dosage possible during the initial stages of sinus infection and gradually taper off.

Peppermint
Peppermint has strong anti-inflammatory properties that help to calm mucous membranes. Steep peppermint in boiling water and breathe in the vapours.

Lemon Balm
Lemon balm is used as an infection fighter and can kill off infections and bacteria. Drink warm lemon balm tea twice a day for relief of symptoms.

SUPPLEMENTS

• Acai Berries (excellent antioxidant)
• Multivitamin and mineral
• Acidophilus
• Garlic  

DIET

Increase: jalapeno peppers, ripe grapes, raw and lightly steamed vegetables, fruit, whole grains e.g. brown rice, fresh vegetable juices, hot liquids e.g. soups and herbal teas (helps mucus to flow and relieves congestion and sinus pressure), cayenne pepper and raw onion.

Avoid:  sugar, soft drinks, white flour, white rice, all refined and fast foods, dairy except goats or sheep’s yoghurt, smoking and second-hand smoke.

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May 17 is World Hypertension Day (World Hypertension League). Some tips to help lower high blood pressure:

Supplement recommendations

• L-Arginine
• A daily multivitamin
• Vitamin C
• Vitamin E (magnifies vitamin C’s blood pressure-lowering effect)
• Omega-3s
• Co-enzyme Q10

Helpful herbs: Cats Claw,  chamomile flowers, motherwort, saffron, black cohosh, parsley, golden seal and ginger (together) fennel seed, rosemary.  Hawthorn blocks an enzyme that can cause arteries to constrict.  Linden  blossom is often combined with hawthorn for blood pressure.  Consult a herbalist before taking any herbs.

Further tips

•   Evidence shows that garlic lowers hypertension 2%-7%. Onions help too.
•   If you are overweight, a 10% reduction in total body weight might normalize blood pressure.
•   Reduce or eliminate: salt and sodium-rich foods, alcohol, refined foods, caffeine, saturated fat, soft drinks.
•   Increase: wholemeal and granary  bread, jacket potatoes, new potatoes, wholegrain cereals, wholemeal pasta and brown rice, beans, lentils and peas, fresh and dried fruits, vegetables, low-fat meats, whole oats, low fat milk, bilberry, carrot juice (cleans arteries).  Studies suggest that the isoflavones in soy, tofu, tempeh and miso make arterial walls more elastic.  Cook with cayenne (contains capsicum which slows arteriosclerosis causing hypertension).
•   Taking 55 mg of concentrated reishi mushroom extract three times a day was found to reduce moderately high blood pressure after 1 month.

IMPORTANT: Do not come off or alter your blood pressure medication before consulting your GP.

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With the amount of ‘miracle’ diet pills which enter the weight loss market it is none the wonder that some people are sceptical about their effectiveness. Some people may even wonder if any of them actually work? The fact is that a well formulated weight loss supplement can indeed assist weight loss – in many cases with outstanding results.

The problem is that, as with anything, the quality of weight loss supplements can vary greatly and there are different types – meaning you may have to try a few before finding the most effective for you. A further issue can be user expectation. Although I have just said that diet pills can be very effective, in truth their is no such thing as a ‘miracle’ weight loss supplement. Weight loss supplements are a tool to enable your body to function most effectively for weight loss. However if your diet is poor and you don’t do any exercise then it may well be that you are giving your supplements a little too much to do.

Weight loss pills, as with diets, can’t work solely on their own; they require your co-operation. If you can eat relatively healthy and perform a little bit of exercise each week then you will maximise the benefit of whatever diet pills you are using. That’s not to say you should starve yourself – as in fact that is probably the worst thing you can do. If you want to lose weight and keep it off then you need to incorporate a plan which you can maintain – and make part of your lifestyle. We recommend eating 3 healthy meals per day with 3 healthy snacks in between – making a total of at least 6 eating times per day. This is better for your metabolism and means your body is constantly processing.

A word of caution regarding weight loss supplements needs to be addressed here. If you have gained weight quickly recently then consult your doctor to make sure you have no underlying health issues causing your weight gain. It may also be important for the Doctor to ensure you physically healthy enough to pursue a weight loss  and exercise program. If you’re on existing medication or have an existing condition then consult your doctor before using ANY health supplements.

Where possible when looking at pills we recommend natural weight loss remedies to reduce the risk of side effects. You should also look for for products guarantees – at TrooHealthCare.com we offer full money back guarantees even if you have used the product. That’s because we are confident in the quality of our supplements and if the supplements you are looking at are good enough then the company selling them should offer the same.

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On the face of it calculating your Body Mass Index (BMI) might seem baffling and impossible to figure out but this is actually not the case. BMI isn’t quantum physics (whatever that is) and because there are convenient BMI calculators available it’s not something we often have to think about. Whether or not you have used a BMI calculator before it’s probable at some point in your life you have been given a BMI score, even if weight loss has never been a particular goal. We’re going to take a closer look at what BMI is and how the score you get is figured out.

Body Mass Index, as it’s name suggests, is a measurement of body mass. By making a comparison of your weight and height, in this case dividing your weight by your height, squared, the BMI formula brings us to a single number.  Your BMI score is then tracked to a special scale,  showing you where you stand in comparison to your ideal weight for your height – i.e. underweight, normal range, overweight, or obese. 

BMI does not measure body fat, however, so often the number is misleading when used on athletes or very muscular people.  As muscle weighs more than fat BMI cannot be considered an accurate measure for someone with more than average muscle build.  For the majority of people, though, it’s a very good estimate of body weight in comparison to height.  So how do we arrive at that magic BMI number?

BMI calculations may appear complicated, but they’re really not. At its most simple, the formula is kg/m2.  Or your weight in kilograms divided by your height in meters, squared (your height in meters times itself). Somebody who is 5.5 feet tall stands at around 1.7 meters.  Square that number (1.7 times 1.7) and you come up with 2.89. If this person weighs 150 pounds then their weight is approx 68 kilograms.  So in this case the BMI calculation to determine this person’s BMI would be 68 divided by 2.89 = 23.5.

On the BMI scale a person with a score of 18.5 or below suggests that an individual is underweight. The normal weight range is from 18.5 to 24.9.  People who are overweight will calculate a BMI of between 25 to 29.9.  A BMI of 30 or higher indicates obesity. So, as with the example, a person with a BMI score of 23.5 is within their normal weight range, according to the BMI calculations.

If you don’t wish to convert feet and pounds to meters and kilograms, then you could utilise one of the other BMI calculations to figure your score. In the previous example this person’s new formula would be weight in pounds, 150, times 4.88, or 732, divided by their height in feet squared (5.5 times 5.5) which is 30.25.  You would then divide weight by height squared (732 divided by 30.25) and the end result is 24.1, very close to the metric formula’s result. BMI calculations can also be figured by taking weight in pounds times 703, and dividing by height in inches, squared. 

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After the excesses of the holiday season January is always a popular time of year for body detox and weight loss. We all want to shed the extra pounds we have accumulated eating 73 chocolate oranges. It’s always nice to feel a bit healthier too. So what better time to inject our body with some nice healthy detoxing food, perhaps aided by one or two quality detox supplements

The main focus for detox diets is to clean your body’s elimination system of impurities ingested the food we eat and the air we breathe.  Generally speaking, detox diets are formulated to clean the colon and liver, where toxins tend to build up. The key to planning for colon cleansing diets is to include lots of fibre, water, and eating plenty of veggies, nuts, fruits, and beans.  You may notice something missing from the above lists of foods? Meat! The amount of meat you eat needs to be reduced. As well as processed starches! Bread and pasta should be conspicuous by their absence when you are cleansing your bodies’ digestive system. 

Cleansing drinks are a super way to give an additional boost to the healthy detoxification your body requires.  Simply gather some of your favourite fruits – berries are especially nutritious – and throw them into a blender with some purified water and ice.  Keep whipping them up until they are of a thick-but-drinkable consistency, and you have an amazing breakfast or snack that will assist your colon rid your body of some nasty toxins.

Soups of various kinds are also some of the best foods for detox diets that you can find.  Gazpacho soup and alkaline diet soups are often used for body and colon cleaning diets. Alkaline diets are those that rely mostly on vegetables, nuts, and legumes, all of which encourage movement in the digestive system.

One particularly popular and delicious alkaline soup recipe is for a vegetable broth. Simply cut up celery, broccoli, spinach, and a courgette into small pieces. Add them to a large pot of distilled water, then simmer for around half an hour.  Run the ingredients through a strainer or colander, reserving the broth.  All  of the natural vitamins remain in the water when you boil those veggies, which is why you should only slightly steam your vegetables when eating them.  In this instance you want the broth, so it is fine to  give the vegetables a heavy boil.  Discard the chopped vegetables and eat/drink your tasty and healthy broth.

These are just two examples of good food recipes you can use when detoxing Each of these recipes contain viable ingredients for helping you to lose weight and keeping your body’s waste system working as it ought to. Include plenty of these bad boys in your daily diet for the next few weeks and you will feel good as new.

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