Do you find yourself reaching for the potato chips, candy bars or other unhealthy snacks when you’re stressed out? Stress releases certain types of chemicals in the body that increase cravings for sugars and starch which means you are more likely to turn to comfort foods to feel good again.

So the next time you’re feeling under pressure, under the weather, or just too close to that breaking point, we suggest munching on these stress-free foods to help pull you back into the game.

Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

Spinach
One cup of spinach provides 40 percent of your daily needs for magnesium and a lack of magnesium can cause migraine headaches and a feeling of fatigue.

Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body process carbohydrates in a slow and steady manner.

Apricots
Apricots are rich in magnesium which is a stress reducer as well as a natural muscle relaxant.

Almonds, Pistachios & Walnuts
Almonds are packed with B and E vitamins, which help boost your immune system and walnuts and pistachios help lower blood pressure.

Salmon
Salmon is loaded with Omega 3 fatty acids. A report in Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline levels from peaking.

Green Vegetables
Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

The next time you are stressed out and craving something sweet or greasy, reach for one of the foods above instead.  Eating these foods can help ease your stress making you less susceptible to unhealthy food cravings.

Medicinal plants have been treating various ailments for centuries. Even as the pharmaceutical giants spend billions in the search for new drugs, nature continues to offer a multitude of plant substances with amazing medicinal properties.

Today the interest in homeopathic alternative medicine is growing rapidly. Herbal remedies are already widespread in countries such as China, India, Pakistan, Sri Lanka and Thailand. In fact, about 40% of China’s total medical consumption is of the herbal variety and in Japan herbal medicines are more in demand than pills and other pharmaceutical options, according to the Electronic Journal of Biotechnology. in the U.S, due to the increasing costs and side effects, more and more Americans are turning to plants and herbs for relief.

Here are 7 potent medical plants, some of which just might be in your backyard:

1. Ginseng

Ginseng is considered to be therapeutic for the whole body. A very powerful medicinal herb, it both stimulates and relaxes the nervous system, encourages the secretion of hormones. Ginseng has a long history of use as an alternative medicine going back over 5,000 years, and was used extensively in Native American medicine. The root is adaptogen, cardiotonic, demulcent, panacea, sedative, sialagogue, stimulant, tonic and stomachic. Ginseng is known for its ability to help the body adapt to mental and emotional stress, fatigue, heat and cold, as well as hunger.

2. Aloe Vera

Available in two forms, gel and juice, its benefits are many. As a gel, it is used as a topical treatment for minor burns, cuts, and skin irritations. As a juice, many drink it as a dietary supplement and as an oral laxative. You can also use aloe vera straight from the plant by breaking off a piece of the leaf, then applying the sticky fluid on your skin.

3. Garlic

While most people only think of garlic for cooking, it has proven to be a powerful antibiotic if taken raw and crushed and can also be used as an anti-fungal agent. When cooked, garlic is beneficial for the cardiovascular system. These benefits are, at least in part, due to the sulfur compounds allicin and diallyl disulphide (DADS) (which are also found in onions, leeks and chives). These compounds help to induce the relaxation and enlargement of blood vessels, which improves blood flow throughout the body. Eating garlic has also been found to help reduce inflammation in your body and help fight illness.

4. Ginkgo Biloba

Extracts of the fruit and leaves of the Ginkgo tree have been used in China for thousands of years. Ginkgo Biloba has been historically used in alternative medicine for heart problems, kidney disorders, Alzheimer’s, asthma and as an energy builder. For those suffering from dementia or Alzheimer’s, it has been widely used due primarily to its ability to improve blood flow to the brain as well as its antioxidant properties. Ginkgo has also been proven to help those with retinal problems and is widely known as a "brain herb" that is taken by those who want to help boost memory and overall cognitive abilities.

5. Sage

For thousands of years sage has been used in connection with sprains, swelling, ulcers, and bleeding. As a tea, sage has been taken to alleviate sore throats and coughs. Herbalists have also used it for rheumatism, memory improvement, and symptoms of menopause.

6. Black Cohosh

The Historic use of Black Cohosh dates back to the times when Native Americans used it as an alternative medicine. It was used mainly to treat painful periods and problems associated with the menopause. Used in conjunction with St. John’s Wort it has proven to be effective in treating hot flushes and other menopausal problems. Black Cohosh is believed to be useful for supporting a range of other complaints; including tinnitus and high blood pressure. The fresh flowers have a strong odor and are also effective insect repellents.

Use with Caution

Although Mother Nature does have some potent remedies, it is important to always use caution when taking these or any other medicinal plants. Be sure to follow the recommended dosages and understand that several medicinal plants come with side effects You should always consult with your physician if you have any questions or concerns before taking these or any other natural medicines.

The world of herbal medicine is ever-expanding, and you can be sure that there is a whole world of natural and holistic medicines out there just waiting to be discovered and used. So the next time you have an ache or pain, try looking to your garden instead of the medicine cabinet.

According to a new study released this week, overweight women who suffer from annoying hot flashes that accompany menopause—may be able to ease those symptoms by losing weight.

“If you’re a woman who is overweight or obese, you can substantially improve your hot flashes by losing weight through diet and exercise,” says Alison Huang, MD, the lead author of the study and a professor of internal medicine at the University of California, San Francisco.

The women from the study who participated in a program that encouraged them to exercise more and eat less improved their hot flashes more than a group with little weight-loss coaching.

At least 2 out of 3 women in the United States suffer from hot flashes at some point during menopause, and studies have shown that heavier women get more severe and more frequent hot flashes, the study chief Dr. Alison Huang of the University of California, San Francisco and colleagues noted in the Archives of Internal Medicine.

Two-thirds of the women in the study were put through a program that educated them on healthy weight-loss strategies. They were also given meal plans and were told to record their daily exercise. The other group went to a few educational sessions on weight loss and health.

About half of the women in both groups started the study complaining of hot flashes. At the beginning of the study and again after six months, these women were weighed and measured and they filled out questionnaires about their eating and exercise habits and about their recent hot flash symptoms.

Women in the weight-loss program dropped an average of more than 16 pounds and cut more than 2 inches off their waistlines over the six months, compared to about 4 pounds and 1 inch in the other group. And women who shed more pounds and waistline inches reported greater improvement in their hot flash symptoms.

The authors measured symptoms as “slightly,” “moderately,” “quite a bit,” and “extremely” bothersome, and most women who reported better or worse symptoms moved over one category over the course of the study.

For each 11 pounds that a woman lost, she was roughly one-third more likely than women who did not lose weight to experience a decline in the severity or frequency of hot flashes.

It is still unclear why overweight women seem to suffer more from hot flashes than those who are slimmer, the investigators noted in the Archives of Internal Medicine. It could be a result of “insulation” from the extra fat itself, or hot flashes could be related to lifestyle differences between overweight and non-overweight people, they suggest.

Hot flashes can be relieved with hormone therapy. But Huang said widely-publicized reports linking hormone therapy to an increased risk of heart disease and breast and ovarian cancer in some women have left many women “very reluctant to take hormone therapy. That has really left a big hole in our treatment regimen.”

“We hope what this study will do is help give women some motivation if they’re overweight … that the efforts that they make through diet and exercise can have immediate benefits,” she said.

If you are experiencing bothersome hot flashes and are looking for a natural way to help you during your time of change, we suggest trying our highly effective Natural Transitions. Our exclusive formula works to naturally support your hormone balance and overall well-being.



Are you suffering from heartburn and does it seem like no matter what you eat, heartburn keeps occurring? Anyone suffering from heartburn needs to pay special attention to their diet and learn which foods are safe and which ones to avoid.  That’s because according to a survey conducted by the National Heartburn Alliance, 92% of heartburn sufferers studied said food was the primary cause of their discomfort.

Heartburn occurs when the lower esophageal sphincter (LES) — the passageway from your esophagus to your stomach — relaxes inappropriately and food comes back upward, or when the stomach produces too much acid and it is refluxed into the esophagus. This will feel like a heart attack and occurs most frequently while lying down or at night

If you have symptoms of heartburn, before grabbing or ordering foods to fill your stomach, reconsider and think if in turn what you’ll be eating will trigger the onset of your discomfort.

Foods to Avoid That can Trigger or Increase Heartburn:

• Fried (greasy) foods
• High fat meats
• Butter and margarine
• Mayonnaise
• Creamy sauces
• Salad dressings
• Whole-milk dairy products
• Chocolate
• Peppermint
• Caffeinated beverages
• Carbonated beverages
• Alcohol
• Black pepper
• Citrus fruit and juices (e.g. orange, grapefruit)
• Tomato juice
• Peppers
• Garlic and Onions

You can help curb your heartburn by choosing  for a low-fat, high-fiber diet that’s heavy on whole grains, fruits and vegetables, and lean meats.

Fiber

Whole-grain breads and cereals will help you feel full without irritating your stomach. For snacks, reach for graham crackers and pretzels instead of potato chips. Rice, particularly brown rice, is a good choice.

Meat

Choose lean cuts of meat, broiled, boiled or baked instead of fried or sautéed in oil or butter. In lunch meats, instead of grabbing the spicy salami, bologna or pastrami, opt for oven-baked turkey or chicken.

Dairy

Egg whites are better than whole eggs. Feta and goat cheese are easier on the stomach than cheddar and other high-fat cheeses. Also good are cream cheese, sour cream and soy cheeses if they’re low-fat or fat-free. Eat your morning cereal with yogurt instead of milk to moisten it. Milk used to be a heartburn remedy, but actually increases stomach acid, causing rebound pain a short time later.

Spices

Fresh ginger acts as an anti-inflammatory and is an age-old remedy for stomach problems of all kinds. You can get your daily dose—2 to 4 grams (more than that can actually cause heartburn)—by steeping ginger in hot water to make tea, chewing a piece of ginger, or using ginger generously when you cook.  Aloe vera juice, which you can find in health food stores, is also very soothing, but don’t overdo it.  It’s also a laxative.

Additionally, if you suffer from heartburn,  how you eat is almost as important as what you eat. That means slow it down, eat smaller portions and wait at least 3 hours before going to bed after mealtime.

If you experience occasional heartburn or frequent stomach problem such as gas or bloating, there are natural digestive aids that may also help. Healthy Choice Naturals  Ultra-Zymes is one of the most comprehensive natural digestive aids available.  It contains 18 enzymes that go to work fast to help you digest foods easily, and get relief from burning, bloating, gas and heartburn.

According to a new study presented last week at an American Heart Association meeting, a new animal study showed the first direct bit of evidence that ozone, a major component of smog, may trigger the death of heart cells.

U.S. researchers found, in small early tests with rats, that exposure to ground-level ozone over several weeks increased the activity of tumor necrosis factor-alpha (TNF-A), an indication of inflammation. Increased TNF-A levels have been linked to a drop in levels of a heart-protective protein called Caveolin-1 (Cav1). This protein is believed to protect the heart by binding to a chemical called p38MAPK alpha, which is a known cell death signaling chemical.

The rats that were exposed to the ozone showed decreased levels of the Cav1, the heart-protective protein in their heart compared to the hearts of rats who breathed filtered air.

Rajat Sethi, an assistant professor in the pharmaceutical sciences department at Texas A&M Health Science Center’s college of pharmacy, said in an American Heart Association news release.”We believe the decreased levels of Cav1 make more unbound p38MAPK alpha available for telling the heart cells to die. That link between Cav1 and (ozone) has never been shown in the heart,”

“Several studies have already shown that air pollution increases the risk of coronary arteriosclerosis and heart attack. Post-menopausal women have been shown to have an increased risk of stroke as well from fine particulate matter in air pollution,” Dr. Len Horovitz, a pulmonary specialist at Lenox Hill Hospital in New York City, said in a news release.

“Now there is evidence (in rats) that ozone, a key component among others in smog, can trigger a direct effect on cardiac tissue through a cascade of inflammatory mediators. The end point in this domino effect can result in death of heart cells — a heart attack, in essence,” he said.

The researchers cautioned, however, that more evidence was needed before human studies can begin.

Millions of Americans experience pain in their daily lives. In fact, an estimated one in four Americans has experienced a full day of pain in the last month — and one in 10 said the pain lasted for a year or more.

Fortunately, whether your pain is in your back, knees, hands or head, and whether you know the cause or not, there are natural methods that can help relieve the pain.

Here are seven natural remedies that help ease the pain:

1. Chili Pepper
Chili Pepper has been shown to target and relieve arthritis, muscle stiffness and headaches thanks to capsaicin, its active component that desensitizes pain-producing nerve receptors. You can eat the spicy stuff for mild pain relief, or choose a topical capsaicin cream for more severe pain. Chili pepper is most often used for muscle and nerve pain, and is used to relieve migraine headaches.

2. Turmeric
Tumeric has naturally occurring curcumin, which has been shown to ease rheumatoid arthritis. Like chili, you can eat it for mild overall relief, or get caplets containing turmeric from a natural health food store.

3.Methylsulfonyl-methane (MSM)
MSM is a natural substance that provides relief from joint pain, inflammation and allergies. Aspirin and drugs can shut off the nerves so you get temporary relief, but the muscles are still left damaged from the inflammation. MSM fights the inflammation, which permits your muscles to heal and prevents them from becoming sore again.

MSM is a natural form of sulfur found in all living organisms and is present in our bodily fluids and tissues. It is found in many fresh foods—including most fruits and vegetables, milk and some types of grains—but it is easily destroyed by modern food processing methods.

4. Arnica
Arnica is an herb derived from a European flower and has natural anti-inflammatory properties that have been shown to reduce bruising, muscles aches and swelling. It is available topically as a cream or orally in pill form.

5. Fish Oil
Fish oil has been shown to relieve joint pain, back aches, and arthritis. As your body digests the oil, it is naturally broken down into anti-inflammatory chemicals. You can get the fish oil by eating fish such as salmon or cod or by taking a high quality pure fish oil supplement.

6. Music
A study of 40 Ohio pain-clinic patients found that those who listened to music (ranging from pop to jazz to nature sounds) for an hour a day reported a 12 percent to 21 percent reduction in pain. Music has also been used to effectively reduce labor pain, post-surgery pain, and burn treatment.

7. Yoga
Yoga is believed to reduce pain by helping the brain’s pain center regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Breathing exercises used in yoga can also reduce pain. Because muscles tend to relax when you exhale, lengthening the time of exhalation can help produce relaxation and reduce tension.

The best Yoga techniques for pain management are Yoga breathing, relaxation, and meditation. These three aspects of Yoga act to distract your mind from pain, reduce your body’s tension in reaction to pain, and provide an opportunity to “move through” the pain instead of resisting it.

It is fairly well know that the American diet is lacking. Between processed foods, fast foods and busy lifestyles, we just don’t eat as well as we should. Plus a large portion of the foods we consume lack the vitamins and minerals our bodies depend on to function.

In fact, about 30 percent of the calories that Americans consume daily are junk foods like sweets, desserts, soft drinks, alcoholic beverages and salty snacks that don’t have any or very little nutritional value.

Here are the Six Nutrients Most Likely to be Deficient in Your Diet:

1. Fiber
Over 96% of American are not getting enough fiber which helps to support bowel regularity, maintain normal cholesterol and blood sugar levels, and may help you maintain a healthy weight by staving off hunger.

• Good Food Sources: Raspberries, broccoli, swiss chard, celery, pinto beans, squash, strawberries and asparagus

2. Vitamin C
More than 30 percent of Americans don’t get enough vitamin C, but the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

• Good Food Sources of Vitamin C: Red bell peppers, broccoli, cauliflower, parsley, lemon juice, strawberries, romaine lettuce, tomatoes, cantaloupe, and grapefruit.

3. Magnesium
Approximately 56 percent of Americans are lacking enough magnesium, which is a mineral that is essential to many biological processes that occur in the body.  It is essential to build and strengthen your bones, keep your blood circulating smoothly, support your heart health and help you maintain proper muscle function.

• Excellent Food Sources: Spinach, swiss chard, squash, pumpkin seeds, cucumbers, sunflower seeds and black beans.

4. Vitamin A
Vitamin A helps to preserve and improve your eyesight, promotes healthy skin and boosts your immune function, but about 44 percent of Americans aren’t getting enough.

• Excellent Food Sources: Raw carrots, sweet potatoes, cantaloupe, spinach, kale, romaine lettuce, apricots, red bell peppers.

5. Calcium
About 70% of Americans don’t get enough calcium which is the chief supportive element in bones and teeth. Calcium salts make up about 70 percent of bone by weight and give your bone its strength and rigidity.

• Good Food Sources: Yogurt, sesame seeds, milk, spinach, broccoli, cabbage, brussel sprouts, asparagus, and oranges.

6. Potassium
Potassium helps your nerves and muscles function properly, maintains normal blood pressure and helps regulate body fluids, yet 97 percent of Americans aren’t getting enough.

• Excellent Food Sources: Swiss chard, spinach, lima beans, avocado, pinto beans, papaya, lentils, eggplant, strawberries and beets.

The good news is we can all get the nutrients we need by following a healthy, well-balanced diet with plenty of fruits and vegetables.  Additionally, taking a good multivitamin supplement can help replace some of the nutrients you may be lacking.

Healthy Choice Naturals Full Spectrum Daily Multiple is America’s most complete multivitamin supplement.  It contains 57 vitamins, herbs, and minerals, giving your body the powerful support it needs for overall health and well-being.

The average person takes about of 24,000 breaths every day. This amounts to about 2 gallons of air taken into your body every minute, and almost 3,000 gallons every day.  While most of us understand the air we breathe contains oxygen and nitrogen along pollutants from the environment, you might be shocked to find out what else is in the air you breathe.

Human Skin

The fact is people shed more skin than just about any other animal. About 80% of what you see floating in a ray of sunshine entering your home is dead human skin, and we can only see about 10% of the airborne pollutants. The rest are too small to see, but not too small to inhale.

Dust

Inside your home, about 40 pounds of dust is generated per 1,500 square feet per year.

Insects and Other Bugs

Insects and bugs leave feces throughout the home, which ultimately end up in the air we breathe. In a recent study published in the New England Journal of Medicine, more than half the homes tested in the study had high numbers of cockroaches.

Food

Food, whether inside the refrigerator or on the counter, serves as a breeding ground for bacteria and mold spores, which end up floating in the air we breathe.

Pillows and Blankets

Next time you crawl into bed, think about this, dust mites comprise over 50% of the weight of the average pillow.

So is all of this stuff in the air we breathe really that harmful? Actually no. The low levels of bacteria and other microbes in your air may help to boost your immune system, according to Eoin Brodie, a microbiologist at the Lawrence Berkeley National Laboratory in California.

Of course, it’s impossible to remove every particle from your air, and, as Eoin Brodie mentioned, you wouldn’t want to.  It is best to simply use your common sense in regards to the toxins (pesticides, cleaning products, etc.) you release into your home, and dusting your home regularly to keep it clean, will go a long way toward keeping your and your family’s indoor air safe and sound.

1. Avoid Dehydration
When heat and humidity are high, you can quickly become dehydrated.  Remember by the time most of us feel thirsty, we’re already slightly dehydrated. It’s especially important during very warm weather to drink regularly, at least 2 liters throughout the day.

2. Sun Protection
The sun’s ultraviolet rays can reach you even on a cloudy day. Use sunscreen (we recommend all-natural) and remember to apply it often. Try to avoid the sun during the hottest period of the day, from noon to 3 pm.

4. Beware of Insect bites
Flying pests – from wasps to mosquitoes – are troublesome everywhere.  Try natural alternatives to beat those pesky insects. You can spray on a diluted liquid garlic concentrate or apply vinegar or soybean oil on your skin to prevent the bugs from biting.

5. Don’t Sweat It
One fact of heat is sweat. Even walking to your car in extreme heat can cause extreme sweating. Since sweating causes you to lose precious minerals, keep your electrolytes in balance by getting plenty of minerals from fresh fruit and vegetables.

6. Safe Grilling
Summer is the most popular time for grilling, but be careful not to overcook your meat in order to avoid carcinogens. Many of us like the flavor of meats with a bit of char (blackening), but research has shown this method can create harmful substances called heterocyclic amines.

7. Eat Smart
Vacations and summer picnics can be a huge temptation to pig out. Don’t do it. Too much junk food could destroy your summer fun. Keep your energy up by limiting sweets and fatty foods and focusing on fresh summer fruits and vegetables, whole grains and healthy lean protein.

8. Summer Colds
Make sure you and your family get plenty of rest and eat five pieces of fruit and vegetables a day to keep your immune system strong to help ward off summer chills and sniffles. A portion is equivalent to: an apple, banana, two kiwi fruit or a small bunch of grapes.

The subtle, yet potent properties of Bioperine® have been measured in several clinical studies with healthy volunteers in the U.S. These studies measured the absorption of three distinct categories of products. The categories evaluated with and without Bioperine® were fat-soluble (beta-carotene), water-soluble (vitamin B 6 ) and a mineral (selenium, in the form of selenomethionine).

Gastrointestinal absorption of all the studied nutrients, as measured by amounts present in the blood, increased dramatically when administered with Bioperine® as compared to the control group receiving the nutrient alone. Selenium levels increased by 30%, beta-carotene increased by 60%, and the vitamin B 6 increase was slightly higher than beta-carotene. All studies used Bioperine® in the amount of 5 mg per dose.

Healthy Choice Naturals

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