What You Should Know About Massage Oils

There are so many massage oil products on the market today, in this article we’ll take a look at various types, which ones to choose from, and which ones to avoid like the plague.

There are two main groups of oils used: vegetable fats and oils, and mineral oils. Many massage products today contain mineral oils. They are synthetic, and even though they have a long shelf life and provide good lubrication, they can be very bad for the skin and body.

Mineral Oils create a thin film on the surface of the skin, which clogs the pores and stops the skin from breathing. Also, they do not contain any vitamins and disrupt the body’s natural ability to absorb fat soluble vitamins. Even though mineral oils appear to moisturize the skin, in reality they are preventing normal, healthy functioning. The skin becomes dependant on these mineral oils and with long-term use this results in a deterioration of the skin’s ability to stay healthy.

Vegetable fats and oils on the other hand are easily absorbed by the skin and give vital energy to the body. They are used to create new cells. Most vegetable oils contain vitamins which are necessary for healthy skin. They also soften the skin and help it to retain moisture. Certain vegetable oils with a lot of monounsaturated fatty acids like Avocado and Almond oil provide great lubrication, keep well, and nourish the skin.

The other group of massage oils that are used are Polyunsaturated fatty acids. A lack of these essential fatty acids can lead to rashes, eczema and dry skin. These oils act as a vitamin for the skin.

A couple types of polyunsaturated fatty acids are Linoleic and Linolenic acid. They need to be combined with vitamin E to stop them from going bad quickly. They are thin liquids which are easily absorbed by the skin, drier than other fatty acids and they reduce the size of skin pores. They are great for people with oily skin and large pores. Some Vegatable oils that contain a lot of polyunsaturated acids are Sunflower Oil, Evening Primrose Oil and Grape Seed Oil.

Oils should always be Cold Pressed to make sure that the vitamins and fatty acids are not destroyed during the manufacturing process. Most commercial grade vegetable oils which are intended for use in cooking are obtained by solvent extraction and then refined which destroys most of the beneficial properties in the oil.

Now we’ll take a look at some of the properties of the most popular healthy oils:

Almond oil is an excellent emollient (softens and soothes the skin) and helps the skin to keep it’s moisture balance. This is one of the more popular carrier oils used in aromatherapy and massage as it’s non-greasy, spreads easy and is great for nourishing the skin.

Jojoba oil is also an excellent moisturizer and is great for all skin types. It can usually be used on blemished skin without irritation. Jojoba penetrates the skin easily and is suitable for all skin types. Preferably, Jojoba should be blended with other oils as on it’s own it does not give enough nourishment to the skin. Also, Jojoba keeps for up to 5 years before it goes bad.

Grapeseed oil is rich in linoleic acid. It is known to have regenerative and restructuring qualites as well as excellent moisturizing properties. Grapeseed oil is non-greasy and contains vitamins, minerals, protein, Gamma Linoleic Acid, and a small amount of vitamin E.

Apricot oil has moisturizing, nourishing and revitalizing properties and is particularily helpful for dehydrated, delicate, mature and sensitive skin. It also helps to soothe inflammation. This finely textured oil spreads easily and is particularily rich in oileic acid and linoleic acid.

Avocado oil is often used for clients with dry or mature skin, and for people with eczema, psoriasis or similar conditions. It is also very useful for treating skin that is damaged, dehydrated and undernourished. It is known to regenerate the skin and soften the tissue. Although it can be used pure, it is in most cases mixed with another carrier like Almond oil or Grapeseed. It is easily absorbed into the skin and deep tissue and excellent emollient properties.

Wheat germ oil has a high vitamin E conent and lots of essential fatty acids. It is known to help promote a smoother, younger looking skin and assists in healing scar tissues as well as stretch marks. It is too sticky to use on its own, but is excellent when blended with lighter carriers such as almond oil. It is known to to promote the formation of new cells, improve circulation and help repair sun damage. Also it is helpful for the symptoms of dermatitis. This carrier is known to stimulate tissue regeneration and is often added to other blends because of its antioxidant properties.

Hazelnut oil is fine in texture and has excellent moisturizing properties. Hazelnut can also help tone and tighten the skin while strengthening capillaries and assisting in cell regeneration.

I suggest that you experiment with mixing different oils together and see how your skin responds. We all have different types of skin and what works well for one person may not work for another.

Reduce Your Blood Pressure By Simply Picking The Right Foods

It is estimated that there are approximately 73 million adults in the US alone today who are suffering from high blood pressure and that in excess of 50 thousand individuals will die as a result of the condition during the course of this year. Sadly, many of these deaths are unnecessary and one of the quickest and easiest ways to reduce your blood pressure is to alter your eating habits.We have witnessed dramatic changes in our lives in the last few years and one particularly significant change for a lot of us is seen in our diet. Those times of three square home-cooked meals every day are long gone and have been replaced by to a large extend by convenience foods and fast food which has caused a raft of different problems including the rising problems of both obesity and high blood pressure. Fortunately, this is one situation that it is very easy to reverse.There are two main problems with most convenience and fast foods and they are salt and fat, both of which increase your blood pressure.Salt is added to a huge number of food during processing to both add flavor and to act as a preservative and your daily salt intake can be extremely high without you adding salt to your food at the table. In particular, canned foods normally contain high levels of salt as do frozen dinners and pizza, so look closely at the label and see precisely how much salt (sodium) products contain before you purchase them. Your overall daily intake of sodium should be as low as possible but should not exceed 2,400 milligrams which is equivalent to about a teaspoonful.Fat is another enemy when it comes to high blood pressure and, while some fat in the diet is healthy, high fat food should be avoided wherever possible. As well as fats and oils themselves (like butter, lard, margarine, vegetable oil and meat dripping) a lot of our favorite foods are high in fat. look out for foods like cream, cookies, fried chicken, sausages, pies, french fries, whole milk, regular ground beef, nuts, pastries, bacon, cakes and almost all fast foods.Now at this point you might be thinking that this list of food items contains almost everything you eat and that if you cut all this out you are going to starve to death. The good news is that this is far from the case and that the choice of foods still open to you is extensive. There are two ways to address the problem.The first is to simply replace items in your current diet with food items that are lower in fat or salt. For example, you might replace ordinary full-fat milk with semi-skimmed or half-fat milk and regular ground beef with lean ground beef.The second is to introduce new food items into your diet and to replace some of your present high fat favorites. For example, add more fresh vegetables and fruit into your meal plan and replace french fries with boiled or baked potatoes and instead of frying your food {try grilling|grill it. Not only is grilled fish and meat far better for you but it also tastes delicious.High blood pressure really does not have to be a problem for most individuals and a few simply changes to the way we eat can solve the problem very easily and very quickly.

A Look At The Good And The Bad Of Atkins Diet

The Atkins diet is one of the most popular low carbohydrate diets on the market today. Its popularity has sparked dozens of look-a-like diets who center on the same principles of high-protein, low-carbohydrate eating. There are a lot of fish in the sea when it comes to choosing a low-carbohydrate plan. Studies have shown that low-carbohydrate eating has many benefits. There have been scientific results that low-carbohydrate diets like Atkins do create significant weight loss without having to restrict calories. People who use the Atkins diet have also reported this. There are studies that show that low-carb eating improves triclycerides, reduces blood glucose for diabetics and pre-diabetics and increases good cholesterol (HDL). Low-carbohydrate dieting has been scientifically proven to improve insulin sensitivity, decrease blood pressure and lower blood insulin levels. When compared with low-fat diets, low-carb dieters lose less muscle mass. Although not scientifically proven, there are many common benefits reported by Atkins dieters and other low-carb dieters. These include an increase in energy, a reduced craving for sweets, better concentration, improved mood and an lessening of depression type symptoms. However, there are also some benefits that are specific to the Atkins diet. If you have been a low fat dieter in previous years, you’ll enjoy eating all of those “forbidden foods” that you once had to go without. Steak, butter and cream are a regular part of Atkins dieters’ meals. There is a certain pleasure that goes along with eating foods that were once off limits. Atkins dieters are encouraged to eat their full of rich meats, cheeses and fats and oils. Atkins is also simple to use, compared with some other low-carb diets on the market. There are some basic food carbohydrate counts that you’ll need to learn, but after that, you are free to eat from the acceptable food lists. Dr. Atkins also emphasized finding your own personal carbohydrate level. Different people have different levels of carbohydrate tolerance. While some gain weight on just 90 carbohydrate grams a day, others can live comfortably at 120 carbohydrate grams. During the ongoing weight loss phase and pre-maintenance phase of the diet, you will learn your personal carbohydrate count that will help determine your carbohydrate goal for life. The popularity of Atkins is a double-edged sword for dieters. There is a lot of information available on the diet, which makes it easy to find resources and support. There have been many, many Atkins books written and there are endless amounts of websites that offer tips and group support. However, everyone has heard of Atkins and probably has an opinion on it. There are some big misconceptions out there about the nature of the diet, and you’ll no doubt have to defend your new way of eating from time to time. There are some other minimal downsides to using the Atkins program. You do need to count carbohydrates in everything you eat to make sure that you are staying within your personal carbohydrate range. There is also the issue of Induction, the most hotly debate aspect of the plan. Induction can be difficult to get through if you’ve had a diet that centers on carbs and sugar. Also, many people try Induction and mistakenly believe that this is the way that the whole diet is going to be. They end up quitting before they get into the actual Atkins plan. Sometimes, although it is not common, people will experience a carb crash on the 3rd to 5th day of the diet. This reaction is a result of their body finally experiencing ketosis, or running on fat instead of carbohydrates. The effects are transient, but many people have sworn off low-carb diets entirely because of this happenstance. Overall, with the minor drawbacks considered, Atkins is one of the most popular low-carb diets for a reason. It works. Thousands of people have had success with the Atkins approach to the low-carb way of living.

Many people suffering from acid indigestion may have an elevated level of acid in their body due in large part to their diet. One method of improving the pH level is by altering the way they eat and when looking to treat acid reflux and alkaline diet foods can help. Practically everyone has a pH factor of 7.4 in their saliva, in their spinal fluid and their blood.

An increase in the acid level in the saliva is an indication that more alkaline foods in the diet are needed and the test to determine the pH level in the saliva is simple. Simply wait at least two hours after eating and allow the mouth to fill saliva, swallowing two times. Allow the mouth to fill with saliva a third time and then spit it onto pH paper. Compare the color of the paper with the chart on the paper to determine the acidity of the saliva. Many seek a means of fighting acid reflux and alkaline diet may be one way to help.

There are many foods that fight acid reflux and alkaline diet products can help stave off recurring problems if used in moderation. Some foods that may seem as though they would promote acid indigestion, actually have a high alkaline level to help quiet acid reflux attacks. Foods like corn and olives are high in acid and should be avoided if suffering acid reflux and alkaline diet foods should be substituted. Foods such as celery, green beans and peas have a higher level of alkalinity and can help neutralize the acid.

Lifestyle Change Needed To Reduce Acid Reflux %26 Heartburn

As a general rule dairy, red meat and fats and oils all have a high acid level and should be avoided to reduce acid reflux and alkaline diet foods consumed in their place. Mustard, chili pepper and all herbs, contrary to popular belief, are high alkaline foods that can be used in an acid reflux and alkaline diet.

Tobacco, beer and coffee all have an acidic affect on the body and should be avoided for an acid reflux and alkaline diet as their pH factors are 2.5 and four, respectfully. And while many believe that milk will help in instances of indigestion, it is high in acid and can add to the problem. While it may seem contrary, fruits containing citric acid has an alkalinity effect on the stomach.

To understand, the pH scale goes from 0, which is straight acid, to 14 no acid present and 7.0 is considered neutral. If acidity is a problem foods with high alkaline content, such as calcium and sodium should be considered as part of an acid reflux and alkaline diet.

Eating Right And Keeping a Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks. Your heart and food We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease. To help prevent heart disease and improve your health, put the tips below to good use. Eat plenty of fish Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level. Choosing healthy fats and oils Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce. Plenty of fiber Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy. Choosing carbohydrates Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet. Healthy cooking methods Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil. Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings. As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Carbohydrates and Fats

Carbohydrates are the body’s source of fuel, giving the body energy to be active and to carryon its daily metabolic activities. Carbohydrates contain four calories per gram of weight. Simple carbohydrates are found in simple sugars, such as table sugar, honey, corn syrup, sorghum, date sugar, molasses, brown sugar, powdered sugar, turbinado sugar, and any substance that ends in ose (for example, glucose and fructose). Complex carbohydrates are cereals, breads, pastas, and vegetables. Fruit contains both simple and complex carbohydrates. Simple carbohydrates are rapidly digested; complex carbohydrates are digested more slowly. Fats Fat contains a more concentrated source of calories (with nine calories per gram) than do carbohydrates or protein. Fats carry vitamins and important or essential fatty acids. Examples of fatty foods include butter and margarine, cream, salad dressings, oils, and lard. Some foods, such as avocados, olives, and certain nuts, contain large amounts of fat. There are five terms in the language of fat that you should know. The American Heart Association recommends the use of monounsaturated fats in controlling heart disease. Cholesterol is a fatlike alcohol found in animal fats and oils. Most of it is developed in the liver, but it can also be absorbed from the diet. Cholesterol is blamed for much of the heart disease in our culture. Recent research indicates that it is one of cholesterol’s fats-Iow-density lipoprotein cholesterol (LDL) that is the bigger culprit. High-density lipoprotein (HDL) cholesterol is the “good guy.” Triglyceride in the body is affected by the cholesterol and saturated fat in the diet. When the blood sugar is lowered, the triglyceride level is usually lowered, too.

You Can Eat For A Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks. Your heart and food We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease. To help prevent heart disease and improve your health, put the tips below to good use. Eat plenty of fish Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level. Choosing healthy fats and oils Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce. Plenty of fiber Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy. Choosing carbohydrates Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet. Healthy cooking methods Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil. Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings. As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Fats and oils are simply essential to optimal health. They are important building blocks for the cells of your body, a source of energy and they provide a variety of hormones.

The respected medical journal ‘The Lancet’ (v339, 3/21/93) comments that low-fat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide (3).

So why all the bad publicity? Let’s take a brief look at the history of dietary fats and heart disease.

Before 1920 Coronary Heart Disease (CHD) was rare in America, but by the mid fifties it was the leading cause of death among Americans (this corresponds with most Western countries). So what had changed?

In 1953 American doctor Ancel Keys believed that high-fat food was the culprit. He set out to prove this by comparing death rates from CHD and the amount of fats eaten in certain countries to suggest a positive correlation. However it seems Dr. Keys was very selective as to which countries he chose. Out of the possible 22 countries with available data he chose only 6 that supported his hypothesis, which ultimately painted a very different picture.

Dr. Uffe Ravnskov in his book ‘The cholesterol myths’- exposing the fallacy that saturated fat and cholesterol cause heart disease’ shows Dr. Keys selected graph with only 6 countries and as a comparison the complete picture with all 22 countries that shows no correlation at all.

However Dr. Keys proved to be very persuasive at the time and so the ‘diet/heart’ hypothesis was born. How, with such a dramatic flaw, could this hypothesis recommending a reduction in saturated fats and cholesterol have further continued and gathered strength one may ask? Proponents of the ‘diet/heart’ hypothesis point the finger at the beneficiaries. The main beneficiaries of the research that found fault with competing traditional foods were the vegetable oil and food processing industries, who consequently then began promoting and funding further research designed to support the ‘diet/heart’ hypothesis.

Out of the ‘diet/heart’ hypothesis came several large-scale, long-term, human intervention studies to be set up in many parts of the world. These involved thousands of subjects and hundreds of doctors and scientists costing billions of dollars to prove that a fatty diet caused heart disease.

The most influential and respected investigation of heart disease was carried out by the Harvard University Medical School and called the Framingham Heart Study. This study was influential in determining our current dietary fat recommendations – such as reduce saturated fats and cholesterol – and involved measuring cholesterol and saturated fat intake with subsequent blood cholesterol levels. However after 22 years, the researchers concluded:

“There is, in short, no suggestion of any relation between diet and the subsequent development of CHD in the study group” (1). So why are we still being told this you may ask? Good question!

Nathan Pritikin is cited for being instrumental in the low-fat diet movement. His weight-loss programs proved to be very successful at first. One component included reducing fat. However he also advocated eliminating sugar, white flour and all processed foods and replacing them with fresh, whole foods and a strenuous exercise program, which obviously makes it difficult to single out any one factor. Unfortunately the low fat and fat free diets proved to be very difficult to maintain and over a length of time, as many clients suffered from low energy, depression and weight gain (2).

The World Health Organisation’s European Coronary Prevention Study published in 1983 again proved no correlation between fats and heart disease. The study reduced saturated fats to only 8% of the calorie intake daily, yet in the UK section those subjects who ate more saturated fat died later (1).

So what is the real culprit? Here are some ‘interesting’ facts:

Between 1910 and 1970: animal fat consumption decreased from 83% to 62%

Butter consumption decreased from 18 pounds to 4 pounds per year

Margarine, shortening and refined oils consumption increased 400%

The fatty acids found in arterial clogs are mostly unsaturated (74%) of which 41% are polyunsaturated (Lancet 1994, 344:1195) (3)

Today, CHD causes at least 40% of all US deaths

Let us now have a closer look at fats for a better understanding of their differences. Fatty Acids are classified in the following ways:

Saturated Oils

All carbon bonds are occupied by a hydrogen atom. They are highly stable, solid at room temperature, and normally do not go rancid, even when heated. E.g. coconut oil, butter and lard.

Monosaturated Oils

One double bond in the form of two carbon atoms, double-bonded to each other, and therefore lack two hydrogen atoms. They tend to be liquid at room temperature and like saturated fat are relatively stable, not going rancid easily and therefore can be used in cooking. E.g. olive, almond and peanut oil as well as avocados.

Polyunsatured Oils

Have two or more pairs of double bonds and therefore lack four or more hydrogen atoms. They remain liquid, even when refrigerated, go rancid easily and must be treated with care. These oils should never be heated or used in cooking. E.g. sunflower, soy, corn and safflower oil.

So, currently most western governments and dieticians recommend reducing saturated fats. However, saturated fats play many important roles in the body. They constitute at least 50% of all cell membranes. They enhance the immune system and protect us from harmful micro organisms entering into the digestive track (2).

Excess consumption of polyunsaturated oils (which are highly recommended by the government) has shown to cause many health problems like heart disease, cancer, immune system dysfunction, liver damage and weight gain (2). Which leads us to that recurring question: why does the government persist in recommending them? The short answer is the government listens to it’s advisors who look to the research and sometimes the research is flawed and influenced by whichever industry funds the study eg the grain, beef, or dairy industry…. Knowing where the money came from is always a good indication of how reliable the information is.

The main reason why the polyunsaturated fat can be harmful is because they become oxidized or rancid when subjected to heat. Rancid oils are characterized by free radicals, which attack the cell membranes and red blood cells. New evidence links free radicals to premature aging and an assortment of diseases including cancer.

Now for the really bad guys: hydrogenated, transfatty acids.

Hydrogenation turns polyunsaturated oils that are normally liquid at room temperature into solids, like margarine and shortenings.

Transfatty (from trans formation): one hydrogen atom of the pair is moved to the other side so that the molecule straightens. Most of these manmade transfatty acids are toxins to the body. But unfortunately your digestive system does not recognise them as such. In the end transfatty acids are structurally closer to plastic than fat – seriously! (4)

Here are the steps to making hydrogenated transfatty acids:

- Begin with a cheap, polyunsaturated oil (e.g. sunflower, soy, corn and safflower oil)

- Mix with tiny metal particles

- Subject this to hydrogen gas in a high pressure, high temperature reactor

- Add soap-like emulsifiers to give better consistency

- Steam clean at high temperature to remove unpleasant odour

- Add dyes and strong flavours

- Compress and pack in blocks and tubs as health food

A long way from being a ‘true’ health food in my opinion!

The popularity of margarine over butter is a true test of the power of advertising. How else could a product with such questionable health risks grow in sales by over 400%?

In summary when viewing all the research, the current recommendations for fat consumption reads like a comedy of errors or, perhaps considering that we have not made a dent in the statistics for preventable diseases, a horror movie. I know for many of you this may all seem too far-fetched which is why I encourage you to not blindly believe what I say, but check your references (starting with those listed below) and dig deeper to formulate your own opinion, which will lead to true empowerment for your health and that of your family and friends

Your 3d Coach
Craig Burton

References
(1) The Cholesterol Myth Part 2, http://www.second-opinions.co.uk/choleserol_myth_2.html
(2) Nourishing Traditions, Sally Fallon, 2001, NewTrends Publishing
(3) The Weston A. Price Foundation website www.westonaprice.org
(4) How to eat, move and be healthy, Paul Chek, 2004, C.H.E.K Institute Publication
(5) Total health, Dr. Mercola, 2004, www.mercola.com
(6) Know your fats: The complete primer for understanding the nutrition of fats, oils and cholesterol, Mary Enig, Ph.D., 1999
(7) The Cholesterol Myth- Exposing the fallacy that saturated fat and cholesterol cause heart disease, Uffe Ravnskov, MD, PHD, 2000, NewTrends Publishing

Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy.

He is the author of “The 21 Day Roadmap to Health” available at www.21dayroadmap.com.

Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body, mind and spirit, our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at www.3dpts.com/freetools.

For more information and articles on health and fitness visit www.3dpts.com/articles.

Food cravings can sabotage your weight loss efforts. Experts indicate that the most commonly craved foods are those with a high sugar and fat content, such as:

Chocolate

Ice Cream

Pizza

Potato Chips

Alcohol

Sugar has numerous detrimental effects on the body. Nancy Appleton, Ph.D. and author of LICK THE SUGAR HABIT has outlined 146 reasons why sugar is ruining your health.

Foods with high saturated fat and trans fats have a detrimental effect on the health. But not all fats are bad.

To learn more about the both healthy and unhealthy fats, CLICK HERE.

Medical News Today believes that sugar “addiction” is a sign of hunger, NOT a lack of control.

Tips for Dealing with Cravings

1. Eat small meals at regular intervals.

Eating smaller amounts of food more frequently (every 2-4 hours) will often stop cravings.

2. Eat protein and a little fat.

Protein and fat slow the release of carbohydrates into your bloodstream, thereby stabilizing your energy levels. Try to incorporate lean meats, low-fat dairy, or create a complete protein by properly combining legumes and rice etc. Healthy fats and oils improve nutrient absorption, boost immunity, and increase satiety at meals.

3. Reduce the stress in your life.

UCSF researchers have found that comfort food cravings are related to chronic stress.

4. Exercise.

Lack of exercise can contribute to stress. When you exercise your mood is elevated and you are less likely to crave foods. So if your cravings occur at specific times of the day or month, organize your exercise to coincide with these times.

5. Do not skip meals or restrict calories.

Restricting calories too much or skipping meals will put your body into a state of starvation, thereby causing you to crave starchy or sugary foods for quick energy.

6. Be sure to get enough quality sleep.

People who are chronically tired often overeat sugars and carbs for that quick boost.

7. Choose low glycemic load carbohydrates for optimum blood sugar control.

Diets with high glycemic loads (such as refined white flour and heavily processed foods or high sugar foods) cause your blood sugar levels to spike and then drop below normal. This yo-yo effect causes all sorts of problems for your mood and appetite - the perfect recipe for cravings.

8. Cut back on caffeine.

Caffeine seems to make cravings for sugar worse. Be aware of the caffeine content in such beverages as coffee, tea, and sodas. If you indulge, try cutting back.

9. Limit your salt and sugar intake.

Both salt and sugar can make your cravings worse. Limit the amount of sugar and salt that you consume. Beware of “hidden” salts and sugars found in processed or refined foods such as canned soup, breakfast cereal, soy sauce, candy sweets, cakes, cookies, ice cream, and regular soda.

10. Brush your teeth after eating.

Brushing your teeth after eating signals your brain that eating has stopped. Many foods don’t taste good after brushing your teeth. This strategy will help you eat less and keep that beautiful smile.

Estimates show that there are almost 73 million adults in the United States alone today who are suffering from high blood pressure and that over 50 thousand people will die as a direct result of this condition during the course of this year. Unhappily, a large number of these deaths are preventable and one of the fastest and simplest ways to reduce your blood pressure is to alter your eating habits.

We have seen significant changes in our lifestyles in recent years and one particularly significant change for most of us is seen in our eating habits. The days of enjoying three home-cooked meals every day are long gone and have been largely replaced with convenience and fast foods which has resulted in a variety of different problems including the growing problems of obesity and high blood pressure. Fortunately, this is a state of affairs which it is very easy to reverse.

There are two major problems with the majority of fast and convenience foods and these are salt and fat, both of which raise your blood pressure.

Salt is added to a huge number of food during processing to add flavor and to act as a preservative and your daily intake of salt can be very high without you adding further salt to your meals at the table. In particular, canned foods generally contain very high levels of salt as do pizza and frozen dinners, so look closely at the label and see just how much salt (sodium) products contain before you pick them. Your total daily intake of sodium should be as low as possible but should not be more than 2,400 milligrams which is equivalent to about a teaspoonful.

Fat is another adversary when it comes to high blood pressure and, although a little bit of fat in your diet is good for you, you should stay away from high fat food whenever you can. In addition to fats and oils themselves (such as butter, margarine, vegetable oil, lard and meat dripping) many of our favorite foods are very high in fat. Keep an eye out for foods such as cream, nuts, sausages, salami, bacon, fried chicken, cakes, french fries, ice cream, corned beef, regular ground beef, cookies, cream cheese, cheddar, pastries and nearly all fast foods.

At this point you might well be thinking that this list contains almost everything you eat and that if you cut all this out of your diet you are going to starve to death. The good news is that this is far from the case and that the choice of foods open to you is enormous. There are two ways to solve this problem.

The first method is to merely replace items in your present diet with food items which are lower in fat or salt. For example, you might replace normal full-fat milk with half-fat or semi-skimmed milk and regular ground beef with ground lean beef.

The second method is to introduce new food items into your diet and to replace some of your present favorite high fat foods. For example, add more fresh fruit and vegetables into your meal plan and replace french fries with boiled or baked potatoes and instead of frying food {try grilling|grill it. Not only is grilled meat and fish much better for you but it also tastes delicious.

High blood pressure does not need to be a problem for most individuals and some simply changes to the way we eat can resolve the problem very easily and very quickly.

TheBloodPressureCenter.com provides information and advice of all aspects of controlling your blood pressure including choosing the best blood pressure monitors for use at home to selecting foods to lower blood pressure