MARCH 2014
Multiple Sclerosis Symptoms
Herbal Alternative THYME
What Teas Should You be Drinking
InSpirit Magazine thrives to create an av being. There are so many positive changes in their lifestyles
It is my hope and desire that you thru the pages o
The definition of InSpirit is “ In my quest to I Present T
Sheila Hendrix Editor / Founder
venue for people to focus on their total well y who are desiring to make s and need motivation and support
u will find some of that as you flip of the magazine.
“to intsill courage or life into� o do just that..... To You..........
The information and reference materials co solely for the general information of the reader but rather for discussion with the patients ow is not intended to diagnose a persons health care. The information contained her what constitutes reasonable, appropriate or intended to be used as a substitute for the in given health issue. All content, including t contained on or available through this magaz
ontained in InSpirit Magazine are intended r. It is not to be used for treatment purposes wn physician. The information presented here or to take the place of professional medical rein is neither intended to dictate best care for any given health issue, nor is it ndependent judgement of a physician for any text, graphics, images and information, zine is for general information purposes only.
plant-based diets The convergence of evidence suggests that an affordable plant-based diet can help prevent and even reverse many of the top killers in the Western world. This could save Medicare billions of dollars, but medical training continues to underemphasize nutrition education, in part, perhaps, because lifestyle interventions go against the prevailing conventional wisdom. The USDA, in formulating its dietary guidelines, has been accused of both acting with bias and ignoring relevant research. However, the most recent guidelines take a step in the right direction by recommending a shift to a plant-based diet. The #1 killer in the US – heart disease – seems to be effectively treated with a plant-based diet because food is a package deal (see also here, here, here, here, here). Even having “normal” cholesterol levels may be dangerous, and the most effective way to lower cholesterol seems to be a whole foods, plant-based diet containing foods with known benefits. While switching to a plant-based diet appears to reverse heart disease, this does not mean we can eat recklessly until symptoms appear due to risk of sudden cardiac death.. A plant-based diet can also help in averting and slowing many cancers (see also here, here). This is in part because plant foods are full of anti-aging, anti-cancer antioxidants (on average 64 times more than animal foods, see also here, here, here, here, here, here), and phytochemicals, which in some cases can even help repair DNA damage. Interestingly enough, the power of plants can perhaps be seen most clearly in modern medicine. But we cannot get plants effectively in pill form – only through eating legumes, grains, nuts, seeds, herbs, spices, and the 9 recommended daily servings of fruits and vegetables. It may be helpful to cook some vegetables for optimal absorption. Plant-based eating also appears to help with healthy intestinal transit. When it comes to healthy stool shape and size, a plant-based diet produces the healthiest stools and healthy gut flora (see also here) and leads to consistently larger and more frequent bowel movements, which are important for preventing a variety of health problems (e.g. excreting excess estrogen appears to help prevent breast cancer). Additionally, plant-based eating may successfully control weight, prevent and treat type II diabetes, help prevent an abdominal aortic aneurysm, prevent gallstones, improve cognition, prevent age related macular degeneration, cataracts, slow aging, raise childhood IQ, improve body-odor, reduce waist circumference, reduce allergies, reduce abdominal fat, and cut down on the need for drugs and surgery. Plant-based diets are also beneficial for the prevention and treatment of rheumatoid arthritis, erectile dysfunction, and diabetes.
Part of the benefit of centering one’s diet around plants involves the reduction of meat, which is associated with a shortened lifespan, and other animal products that can have negative effects (such as premature breast development of young girls). Arachidonic acid in chicken and eggs may cause inflammation, increasing one’s risk for a variety of disorders including mood disturbances due to inflammation of the brain. On the other hand, many plant foods appear to reduce inflammation. Eating low on the food chain reduces one’s exposure to industrial toxins that concentrate in animal fat (a problem multiplied by the feeding of slaughterhouse byproducts to farm animals) that may contribute to multiple diseases. Plant-based diets reduce one’s exposure to mercury and other toxic heavy metals, advanced glycation end-products (AGEs), as well as xenoestrogens in fish, which may interfere with male fertility. So long as animal-products are not consumed regularly, a plant-based diet can detoxify the body of these pollutants. Healthy plant-based diets would also minimize one’s exposure to trans fats and carcinogenic nitrosamines. Contrary to popular myth, vegans have healthy bones and higher blood protein levels than omnivores. Vegans in fact average fewer nutrient deficiencies than average omnivores. But there are important nutritional considerations. There are two vitamins not available in plants: vitamins D and B12. There is a serious risk of B12 deficiency (see also here, here, here, here, here) if no supplements or B12-fortified foods are consumed, a particular danger for infants (see also here). It can lead to Vegetarian’s Myelopathy, paralysis, a variety of other problems, and can shorten one’s lifespan. Two other nutrients to keep an eye on are iodine – which is harmful in too great or too small amounts (it is especially important during pregnancy, and can be found in sea vegetables), and zinc. Also recommended are yeast- or algae-based long chain omega 3 fatty acids. And rare genetic disorders may require special supplementation.
http://nutritionfacts.org/topics/plant-based-diets/
Which teas you should be drinking:
The health benefits of teaBlack, green and white teas each have unique health benefits. But which kind is best for you?
Personalize your healthy tea habits with these easy tips. By Dr. Joey Shulman Did you know that after water, tea is the most highly consumed beverage in the world? In fact, tea has been touted as a superfood for nearly 5000 years. From protecting against heart disease, promoting weight loss, boosting immune system function plus anti-cancer effects, the heath effects of a humble cup of tea are well documented. Whether you prefer your tea hot or cold, black, green, white or herbal – each type of tea contains a unique blend making it the perfect compliment to any diet.
One plant - three teas
Black tea, green tea and white tea are all made from the same plant (the Camellia sinensis plant), although they undergo different processing. All three types of tea contain significant amounts of catechins, a type of disease-fighting flavonoid and antioxidant that help to fight off cellular damage in the body. As a general rule, the longer you steep the tea, the more flavonoids you'll get in your brew.
The difference between black and green teas
Black tea is the most processed of all the teas and has undergone an intense crushing and fermentation process. Green tea is a lightly processed tea that is not fermented at all. The leaf is either baked, roasted, sun dried or steamed after harvesting to stop the fermentation process. When the leaves are sufficiently dried, they are rolled into a variety of shapes.
Green tea for weight loss
In terms of weight loss, green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). On average, you should try to consume a minimum of 3 cups of green tea per day for weight loss effects. Green tea has also been shown to be preventative against cancer, heart disease and high cholesterol.
White tea
White tea leaves are the least processed and are picked and harvested while the leaf is still in bud form. The buds are covered with fine white hair giving the tea its white look. Although similar to green tea, white tea does not have the same “grassy” taste and contains a lighter, sweeter flavour. In terms of health, white tea has been shown to contain even greater antioxidant capacity versus green tea, and studies have shown white tea to have a potent anti-bacterial, anti-viral effect. Although terrific for overall health, the effects of white tea and weight loss have not been documented. Thus, a mixture of green and white tea can be consumed throughout the day for optimal health and weight loss benefits.
Milk with that?
When adding milk to your tea, you may want to think twice. A study conducted at the Charite Hospital at the University of Berlin showed that adding milk to tea would block the healthy effect that tea has in protecting against heart disease. This occurs because the casein (a protein) in milk binds to the molecules in tea that helps the arteries to relax, specifically, EGCG (found in high amounts in green tea). In a nutshell, it is best to drink your tea with little to no milk.
Herbal tea
If opting for an herbal tea, there are a variety to choose from these days such a mint, berry options, peach, orange, lemon, vanilla and even chocolate! As a hydrating and tasty option, drinking herbal teas is a terrific way to warm up over the winter months. Herbal teas also possess numerous health benefits such as; • Ginger tea – aiding with nausea • Mint tea – optimizing digestion and settling stomach upset • Berry teas – helpful in curbing night time cravings Whether stocking up your own cupboards with tea or creating a healthy gift basket for a friend – keeping several varieties of tea on hand is the perfect way to increase your daily anti-oxidant intake all the while staying hydrated and healthy!
http://www.canadianliving.com/health/nutrition/the_health_benefits_of_tea.php
What Is Multiple Sclerosis? Multiple sclerosis or MS is a disease that affects the brain and spinal cord, resulting in loss of muscle control, vision, balance, and sensation (such as numbness). With MS, the nerves of the brain and spinal cord are damaged by one's own immune system. Thus, the condition is called an autoimmune disease. Autoimmune diseases are those whereby the body's immune system, which normally targets and destroys substances foreign to the body such as bacteria, mistakenly attacks normal tissues. In MS, the immune system attacks the brain and spinal cord, the two components of the central nervous system. Other autoimmune diseases include lupus and rheumatoid arthritis. The central nervous system is made up of nerves that act as the body's messenger system. Each nerve is covered by a fatty substance called myelin, which insulates the nerves and helps in the transmission of nerve impulses, or messages, between the brain and other parts of the body. These messages control muscle movements, such as walking and talking.
multiplesclerosis MS gets its name from the buildup of scar tissue (sclerosis) in the brain and/or spinal cord. The scar tissue or plaques form when the protective and insulating myelin covering the nerves is destroyed, a process called demyelination. Without the myelin, electrical signals transmitted throughout the brain and spinal cord are disrupted or halted. The brain then becomes unable to send and to receive messages. It is this breakdown of communication that causes the symptoms of MS. Although the nerves can regain myelin, this process is not fast enough to outpace the deterioration that occurs in MS. The types of symptoms, severity of symptoms, and the course of MS vary widely, partly due to the location of the scar tissue and the extent of demyelination. According to the National Multiple Sclerosis Society, the condition affects approximately 400,000 Americans and is, with the exception of trauma, the most frequent cause of neurological disability beginning in early to middle adulthood. MS is two to three times as common in females as in males and its occurrence is unusual before adolescence. A person has an increased risk of developing the disease from the teen years to age 50, with the risk gradually declining thereafter.
What Causes Multiple Sclerosis? No one is sure what causes the body's immune system to go awry in multiple sclerosis. Some scientists believe that it is a combination of genetics and something in the environment to which the person was exposed to early in life. To learn more about what causes MS, see What Causes MS? What Are the Symptoms of Multiple Sclerosis? Symptoms of multiple sclerosis vary from person to person and can change over time in the same person. The most common early symptoms include: Muscle weakness Decreased coordination Blurred or hazy vision Eye pain Double vision As the disease progresses, symptoms may include muscle stiffness (spasticity), pain, difficulty controlling urination, or problems with cognition. How Is Multiple Sclerosis Diagnosed? Making the diagnosis of multiple sclerosis isn’t easy, because the symptoms are vague and often fleeting. Factors that a health professional considers are: Two or more isolated episodes of symptoms that could be caused by MS. The episodes must last at least 24 hours and occur a month apart. MRI test showing the areas of demyelination (lesions). There are other tests that a health professional may perform. How Is Multiple Sclerosis Treated? There are a variety of medications available that can reduce the frequency and severity of symptoms in some people with multiple sclerosis. Some drugs can also slow the progression of certain types of MS. There are also a variety of medications available that can: Shorten attacks of MS (acute worsening of symptoms) Relieve the symptoms of MS (such as pain, urinary problems, and muscle stiffness) http://www.webmd.com/multiple-sclerosis/guide/what-is-multiple-sclerosis
Recognize Multiple Sclerosis Symptoms People with multiple sclerosis (MS) tend to have their first symptoms between the ages of 20 and 40. Usually the symptoms get better, but then come back. Some may come and go, while others linger. Keep track of your symptoms to help your doctor know whether MS or another condition is to blame. Whether you have a diagnosis or are worried about symptoms, know that MS doesn't have to control your life. You can work with your doctor to treat and manage your symptoms so you can stay healthy and continue to live the life you want. Early Symptoms of MS Blurred or double vision Thinking problems Clumsiness or a lack of coordination Loss of balance Numbness Tingling Weakness in an arm or leg No two people have exactly the same symptoms of MS. You may have a single symptom, and then go months or years without any others. A problem can also happen just one time, go away, and never return. For some people, the symptoms become worse within weeks or months. Common Symptoms of MS These are the most common changes to the mind and body in someone with MS: Unusual sensations: People with MS often say they feel a "pins and needles" sensation. They may also have numbness, itching, burning, stabbing, or tearing pains. About half of people with MS have these uncomfortable symptoms. Fortunately, they can be managed or treated. Bladder problems: About 8 in 10 people have bladder problems, which can be treated. You may need to pee often, urgently, need to go at night, or have trouble emptying your bladder fully. Bowel problems, especially constipation, are also common. Trouble walking: MS can cause muscle weakness or spasms, which make it harder to walk. Balance problems, numb feet, and fatigue can also make walking hard.
Dizziness: It's common to feel dizzy or lightheaded. You usually won't have vertigo, or the feeling that the room is spinning. Fatigue: About 8 in 10 people feel very tired. It often comes on in the afternoon and causes weak muscles, slowed thinking, or sleepiness. It's usually not related to the amount of work you do. Some people with MS say they can feel tired even after a good night's sleep. Muscle spasms: They usually affect the leg muscles. For about 40% of people they are an early symptom of MS. In progressive MS, muscle spasms affect about 6 in 10 people. You might feel mild stiffness or strong, painful muscle spasms. Sexual trouble: These include vaginal dryness in women and erection problems in men. Both men and women may be less responsive to touch, have a lower sex drive, or have trouble reaching orgasm. Speech problems: Sometimes MS can cause people to pause a long time in between words and have slurred or nasal speech. Some people also develop swallowing problems in more advanced stages of MS. Thinking problems: About half of people with MS have trouble concentrating that comes and goes. For most, this means slowed thinking, poor attention, or fuzzy memory. Rarely, people can have severe problems that make it hard to do daily tasks. MS usually does not change your intellect and ability to read and understand conversation. Tremors: About half of people with MS have tremors. They can be minor shakes or make it hard to do everyday activities. Vision problems: Problems with your eyes tend to be one of the first symptoms. They usually affect only one eye and go away on their own. Your sight may be blurry, gray, or have a dark spot in the center. You may suddenly have eye pain and temporary vision loss. Very rarely, people with MS may have breathing problems or seizures.
What Causes MS Symptoms? Doctors divide the symptoms into three groups: primary, secondary, and tertiary. Primary symptoms come from damage to the protective sheath around the nerves in your spine or brain. The damage causes scarring, which makes it harder for signals to travel between the brain and the body. This process can lead to bladder or bowel problems, loss of balance, numbness, paralysis, tingling, tremors, vision problems, or weakness. Medicine, physical therapy, and other treatments can keep many of these problems under control. Secondary symptoms follow the main problems of MS. For instance, not being able to empty your bladder can lead to a bladder infection. Doctors can treat secondary symptoms, but the goal is to avoid them by treating the primary symptoms. Tertiary symptoms are the social, psychological, and job-related problems of living with MS. For instance, if MS makes it hard for you to walk or drive, you may not be able to do your job well. Because MS varies so much, it's best not to compare yourself with other people who have MS. Your experience is likely to be different. Most people learn to manage their symptoms and can keep leading full, active lives.
Diagnosing Multiple Sclerosis There is no single test that is proof-positive for diagnosing multiple sclerosis. However, there are accepted criteria for making the diagnosis, but even this system is imperfect. Since diagnosing MS can be very difficult, a neurologist who specializes in treating MS should evaluate your symptoms. As many as 10% of people diagnosed with multiple sclerosis actually have some other condition that mimics MS. Examples of other conditions that masquerade as MS include inflammation in the blood vessels, multiple strokes, vitamin deficiency, lupus, or a brain infection. Sometimes stress-related disorders can lead to a misdiagnosis of MS. How Is a Diagnosis of Multiple Sclerosis Made? An accurate diagnosis of multiple sclerosis is based on your medical history and a neurological exam (an exam of the function of the brain and spinal cord) using various tests. A lot depends on the skill of the doctor in asking the right questions to uncover information and to properly evaluate the signs and symptoms of a malfunctioning brain or spinal cord. In addition to a thorough medical history and exam, a variety of specialized procedures are helpful in accurately diagnosing MS. These include imaging techniques, such as MRI, spinal taps or lumbar punctures (examination of the cerebrospinal fluid that runs through the spinal column), evoked potentials (electrical tests to help determine if MS has affected a person’s nerve pathways), and lab analysis of blood samples. What Are the Accepted Criteria for a Diagnosis of Multiple Sclerosis? Multiple sclerosis usually begins between 20 and 50 years of age Symptoms and signs indicating disease of the brain or spinal cord Evidence of two or more lesions -- or abnormal areas on the brain -from a MRI scan Objective evidence of disease of the brain or spinal cord on doctor’s exam Two or more episodes lasting at least 24 hours and occurring at least one month apart No other explanation for the symptoms
What Does an MRI Show? MRI is the best test to view the changes caused by multiple sclerosis. The precise image produced by MRI gives the neurologist clear evidence of inflammation in the deep parts of the brain or spinal cord that is characteristic of MS. However, abnormal spots on the brain MRI can be caused by other conditions, so before making a diagnosis your doctor will consider all information including your symptoms and scan results. Similar lesions can be seen in older people or people with high blood pressure and diabetes. Also, a normal MRI does not absolutely rule out a diagnosis of MS. About 5% of patients who are confirmed to have MS on the basis of other criteria, do not have lesions in the brain on MRI. These people may have lesions in the spinal cord or may have lesions that cannot be detected by MRI. A number of drugs have been shown to slow the progression of MS in some people. These are called the disease-modifying drugs. They include: Aubagio (teriflumonide) Avonex (interferon beta-1a) Betaseron (interferon beta-1b) Copaxone (glatiramer acetate) Gilenya (fingolimod) Novantrone (mitoxantrone) Rebif (interferon beta-1a) Tecfidera (dimethyl fumarate) Tysabri (natalizumab) How Do These Drugs Work? All of these drugs work by suppressing, or altering, the activity of the body’s immune system. Thus, these therapies are based on the theory that MS is, at least in part, a result of an abnormal response of the body’s immune system that causes it to attack the myelin surrounding nerves. Do the Drugs Cure MS? These drugs do not cure MS, but they do reduce the frequency and severity of attacks and the development of new brain lesions. In addition, they slow down the progression of MS, reducing future disability. These drugs can improve the quality of life for many people with MS. Therefore, most doctors suggest that treatment with one of these drugs be started in most people as soon as a diagnosis of relapsing-remitting MS has been made.
Is Drug Treatment Right for Me? The decision concerning whether or when to begin treatment with one of these medications is best made by you and your doctor. Factors that should be considered include potential side effects, benefits, frequency, method of medication delivery, and your personal concerns, priorities and lifestyle. The most important goal is to find a treatment you can use comfortably and consistently. Each pharmaceutical company offers customer support and may also provide some financial assistance for qualifying individuals without prescription drug coverage. When you get an illness like bronchitis or the flu, you know you’ll be feeling better and functioning normally within a week or so. A chronic illness, like multiple sclerosis, is different. It may never go away and can disrupt your lifestyle in many ways. But, by keeping a positive attitude, you should be better able to cope with the changes. How Can I Maintain a Positive Attitude With Multiple Sclerosis? Multiple sclerosis should not define who you are. You are the same person you were before you were diagnosed -- you just have a heavier load to bear. The best thing you can do is to learn how to make your life better. Here are some tips: Get help if you need it. The most important step you can take is to seek help as soon as you feel less able to cope. Taking action early will enable you to understand and deal with the many effects of MS. Learning to manage stress will help you maintain a positive physical, emotional, and spiritual outlook on life. A mental health care provider can design a treatment plan to meet your specific needs. Strategies can be designed to help you regain a sense of control over your life and improve your quality of life. At times, if depression is present, medications may be ordered to help lift your mood. Find a support group. Support groups can be a very useful sharing experience. They provide an environment where you can learn new ways of dealing with your illness. You may want to share approaches you have discovered with others. You will also gain strength in knowing that you are not facing hardships alone. Consider counseling. Sometimes, people have problems that are better addressed in a one-on-one atmosphere. By participating in individual counseling, you may be able to more effectively express sensitive or private feelings you have about your illness and its impact on your life and relationships. Take care of yourself. Eat healthy, exercise, learn techniques to help you deal with stress better, and get enough rest. Keep a diary. Write down your experiences, symptoms, and feelings. Not only will this be a valuable tool for your doctor, but it will also help you learn to express yourself. Take control. There is often such a sense of uncertainty with MS that it may help to take control of the things in your life that you can control. You should also consider some of your life-planning issues, such as finances, work, adapting your home, and other practical issues. Be proactive in your health, get educated, and ask questions. All Information Taken From WebMf http://www.webmd.com/multiple-sclerosis/guide/multiple-sclerosis-overview-facts
The Skinny On Whole Grains Searching your supermarket for whole-grain foods can be confusing-especially since an oat waffle may be packed with whole grains, but a slice of 100 percent wheat bread isn't. Here, tips for separating the wheat from the chaff. * Seek out the bright-yellow Whole Grain Council stamp. It was launched by the WGC in 2005 and states exactly how many grams of whole grains are contained in a serving of the product. Found on more than 600 packaged items, the stamp isn't an official standard and isn't endorsed by the FDA. But it's a clear, legitimate indicator of just how much whole grain you're getting. * Beware of buzzwords. Even though breads and crackers may be labeled as multigrain, 9-grain, and 12-grain, there's no guarantee that any of them are whole grain. These foods may contain highly processed grains-stripped of much of their fiber and nutrients-rather than whole grains. The best way to verify that a product has whole grains is to scrutinize the ingredients panel carefully. If an item is whole grain, the word whole will typically precede the grain's name, i.e., whole rye or whole cornmeal. Which is why a loaf that's labeled 100% wheat bread, or that lists wheat flour in the ingredients, falls short. * Go easy on the sweet stuff. Manufacturers are slapping the words whole grains on newly reformulated foods that are marginally nutritious at best. Yes, some cookies, for instance, contain whole-grain flour, but that doesn't offset all the sugar, fat, and calories. Remember: Whole-grain junk food is still junk food. A Grain Glossary Whole grains are the most minimally processed versions of any grain. All the edible partsthe bran, the endosperm, and the germ-are intact, just the way the grain grows in the field. The majority of the grains that we eat today are refined, a process that strips away many of the nutrients. Whole grains, in contrast, retain all their fiber, vitamins, and minerals. Nearly every supermarket now stocks even the exotic varieties like quinoa and wheat berries (see the glossary below for info on these once obscure whole grains). Store in tightly covered containers, and refrigerate during the warmer months.
Amaranth is a tiny grain native to Mexico. It's one of the few whole grains that contain all of the essential amino acids, making it an ideal source of protein. Choose it as a hot cereal, add to soups as a thickener, or use as a flour in pancakes and quick breads. Buckwheat isn't actually a wheat, but a fruit seed in the rhubarb family. It's quickcooking, gluten-free, and a good source of fiber and magnesium. Most familiar to Americans in the form of buckwheat pancakes, it's a grain with global popularity, found in everything from Japanese soba noodles to Russian porridge. Bulgur cooks so quickly (in less than 15 minutes) because it has been boiled, dried, and cracked before reaching the supermarket. Perfect for fast side dishes and saladsand the main ingredient in tabbouleh, a Middle Eastern dish-bulgur has a mild flavor that makes it a great starter grain for kids (and husbands) who are picky eaters. Cracked wheat, often confused with bulgur, is actually raw wheat kernels that have been cracked to speed the cooking process. Farro (emmer wheat), nicknamed the Pharaoh’s wheat, was a culinary cornerstone of ancient Egyptian and Roman menus. It gradually fell out of favor because it was low-yield and difficult to hull. Now grown primarily in Italy, where it’s known as farro, this nutty-flavored grain is undergoing a resurgence as a gourmet grain. Try it in soups, or use as an alternative to Arborio rice in risotto. Quinoa (pronounced keen-WAH), grown in the South American Andes since 3,000 BC, is a nutrient-dense supergrain. Mild and slightly sweet, quinoa needs to be rinsed thoroughly prior to cooking in order to remove its bitter-tasting coating. A complete protein, it cooks in less than 15 minutes and can substitute for rice in most dishes. Wheat berries are actually whole kernels of wheat. When processed to remove the bran and the germ, then ground into powder, they become white flour. If they are unprocessed, they’re a whole grain. Chewy, with a hint of nuttiness, the kernels are versatile add-ins to salads, soups, and side dishes. Wheat berries need at least an hour to cook, although that time can be reduced if they’ve been soaked overnight.
http://www.webmd.com/food-recipes/features/skinny-on-whole-grains?page=2
Healthy food cheats for men By: Tom Fontaine There are few times in your life when it’s OK to cheat - but when it comes to nutrition, you shouldn’t feel guilty for doing the dirty on your diet. By making a few small alterations to your everyday recipes, you can reap huge health rewards which range from increased fat-burn and muscle growth to reduced cravings and protection against disease and illness. What’s more, your taste buds probably won’t even notice the difference (the flavour could even improve), so banish any thoughts of having to give up on your favourite meals and snacks. Your body, on the other hand, will experience substantial changes.
Vinegar for fat burn A potent weapon in your battle against the bulge is probably lurking at the back of your kitchen cupboard away. Plain old vinegar contains a chemical called acetic acid, which research shows can help control blood sugar levels. This means that carbohydrates are digested more slowly, which makes it easier for the body to manage insulin levels, which in turn means that excess carbs are stored as glycogen (energy) rather than being converted into fat. It’s also thought that acetic acid turns on genes that produce proteins that make the body more adept at preventing fat build-up. How to cheat: add a tablespoon to a large glass of water. Alternatively, use cider vinegar as standard in your salad dressings.
Protein powder for muscle growth Porridge is already a potent muscle-building breakfast; the slow-release carbs give your muscles a steady drip of energy and fires up your metabolism, while the high levels of soluble fibre aids digestion and prevents bloating. But for extra bodybuilding clout, you can add protein powder to the mix and thus promote muscle repair and growth - meaning your abs will be extra tight and biceps more like tennis balls after exercise. How to cheat: sprinkle some protein powder onto your morning oats and then add an extra layer of yoghurt and fresh berries for an extra nutrient boost.
Spinach for vitamin C Your body needs vitamin C to protect it against numerous ailments such as cancer, heart disease and inflammation. This powerful antioxidant prevents damage wrought on the body by free radicals, which attack cells and lead to oxidative stress. However, in a cruel twist of natural engineering, the human body is unable to produce vitamin C on its own, so it needs your help. Foods like spinach (and strawberries, kiwi fruit and tomatoes) should play a central part in your diet if you want to stay fit and healthy. How to cheat: sprinkle spinach leaves into your regular salad for a powerful vitamin C infusion.
Oats for slow-release energy We’ve already established how porridge oats are a fantastic way of pumping your body full of slow release carbohydrate, but you can’t have it for breakfast every morning, so how else can you incorporate it into your diet? Thankfully, oats are a versatile food that can be added to various dishes with only a minor impact on the taste. You could, for example, roll oily fish in oats rather than breadcrumbs before cooking, and always reach for the oat cakes before opening up the biscuit tin. How to cheat: mix a handful of oats into your home-made mid-morning smoothie to feel full up until lunch.
Turmeric for cancer protection Prostate cancer is the most common cancer in men in the UK, and the second most common cause of cancer death in British men. Every year, 10,000 men die of the disease. If ‘eating is cheating’, then this is one of those times when cheating is perfectly fine by us. A diet that is high in red meat and saturated fat is thought to increase the risk of developing the disease, so it’s essential that you eat a varied, healthy diet that includes lots of fruit and vegetables. For added, ahem, spice, however, you should add some turmeric to your veggies. Research shows that when combined with the substance phenethyl isothiocyanate (which occurs naturally in cabbage, watercress, broccoli, sprouts and cauliflower), turmeric demonstrates significant cancer-fighting properties. How to cheat: shake some turmeric into your cauliflower cheese for prostate protection, plus a little extra zing.
Cont’d on next page
Chocolate for better mood Women might just be onto something - eating chocolate really does cheer you up. Research shows that high levels of a substance called phenylethylamine triggers the release of endorphins in the brain, meaning you develop the same 'high' you experience after a particularly intense workout. Dark chocolate is also an excellent source of flavanols and other antioxidants, which helps to keep the heart healthy. It still contains sugar and fat though, so the key is to find a way to eat it in moderation.
How to cheat: grate chocolate that is at least 70% cocoa (preferably higher) onto your morning cereal, porridge, yogurt. Believe it or not, chocolate also works well with gamey meat like venison and partridge.
Garlic for heart health The 'stinking rose', as it's affectionately called, offers up a long list of health benefits, but it should be most highly prized for its ability to shield us from cardiovascular disease - still the UK's number one killer. Garlic is known to protect our blood cells and blood vessels from inflammation and oxidative stress, which can lead to heart attacks and atherosclerosis. Garlic is also a rich source of vitamin C - one of the most potent antioxidants and a vital defender of heart health.
How to cheat: rub a garlic clove on the inside of a slice of wholemeal bread or bagel when making a sandwich.
Honey to fight colds With the cold winter months just around the corner, it's time to start building up your body's defences against flu and other viruses. Honey has long been valued for its antibacterial properties, partly because of the amount of 'good' bacteria found in the sweet stuff. Honey can also control blood sugar levels, boost the immune system and ease the pain of sore throats.
How to cheat: drizzle onto vegetables before roasting, or just think of it as a substitute for white sugar and use it to sweeten your morning cuppa.
http://arabia.msn.com/lifestyle/men/215332/healthy-food-cheats-for-men/
Have you ever just had to say...God’s got this..... share your personal testimonies and offer up some encouragement to others. Email us at: inspiritmagazine@hotmail.com
KITCHEN TAB EYE MAKEUP REMOVER Combine 2 tablespoons of canola oil and one tablespoon of extra-virgin olive oil. Dab a cottonball or tissue into the oil. Wipe your eyelid and eyelashes to remove eye makeup. Rinse with cool water. http://www.sheknows.com/beauty-and-style/articles/100402/how-to-make-homemade-eye-makeup-remover
Lime & Mint Foot Soak
combine 2 cups of Epsom salts with 1/2 cup baking soda and zest of one lime in a large bowl, and add 3-4 drops of lime essential oil and 3-4 drops of peppermint essential oil. Stir with wooden spoon to mix thoroughly. (optional, you could add just a drop of green food coloring if you’d like) Pour the mixture into a jar or bag, and use within a few weeks. *store in a cool dark place, like refrigerator if using lime zest. If you’d like it to keep longer, omit the zest. http://tidymom.net/2013/diy-lime-mint-foot-soak/ Quieting Our Minds An excerpt from “Raise Your Vibration: Tips and Tools for a High-Frequency Life,” an Absolute Love Publishing min-e-book™ by Caroline A. Shearer
BLE BEAUTY Sage and grapefruit body scrub
Ingredients
2 cups fine sea salt 1 cup olive oil 1 package of fresh sage (about 4 to 6 leaves) 1/2 cup date sugar 1 grapefruit (white or red)
Instructions
In a blender, puree together olive oil and sage on high for one minute. Pour mixture into sea salt and date sugar; mix well. Zest all rind off grapefruit and mix zest into salt mixture. In your shower after cleansing, turn water off or away. Take 1 tablespoon of salt scrub (or more if needed) in your hands. Massage and polish all over your body in a circular motion. The natural sea salt is great for detoxifying the body, so allow it to sit on your skin for 1 minute, then rinse with warm water. Your skin will feel amazing! Keep remaining salt scrub in the refrigerator in between usage. It will last about 14 days.
http://www.sheknows.com/beauty-and-style/articles/804375/sage-and-grapefruit-body-scrub
Quieting Our Minds
An excerpt from “Raise Your Vibration: Tips and Tools for a High-F an Absolute Love Publishing min-e-book™ by Caroline A.
One of the biggest challenges most of us face in striving to live a high-vibration life is qui der, given how most meditation is portrayed! We are taught that we should be able to sit blankness for hours on end. Then, and only then, have we succeeded. Nonsense! First of all, there is no “succeeding” in meditation. If we are entering into meditation to “ ning on a false platform. And, if we are feeling unsuccessful at it, or like we’re not capabl ing our own progress and, yes, lowering our vibration. That is why it’s important to begin from a positive perspective. Why do we want to quiet our minds? With meditation, we do want to quiet the mind. We want to rid ourselves of what I call “m circle and circle our heads and reach every possible void of quietness we might seek. Any selves from mind clutter for even just one second, we have gained from the experience. Any decrease in mind clutter is an increase in our vibration. On a practical, earthly level, we want to quiet our minds because it is those extra words s pull our energy down, allow us to worry and brood, encourage us to imagine potential ne relationship details, and cause us to self-doubt … What if all that energy was put to a bet On a spiritual plane, we want to quiet our minds because it is in those moments of quiet w guidance and answers to our questions and to feel supported and loved by God and the u Worrying versus feeling loved and supported = lowering our vibration versus raising our Handling the Voices There are many techniques for training ourselves to minimize mind clutter. We are all dif own process until you find the right fit. 1. Acknowledge that mind clutter is part of the “ego,” and then put it aside. This can mea positing” it aside from your mind’s eye, b.) thanking it for its presence but also stating it intending to stay in your higher self and simply allowing the ego to fall away. 2. Create white light in your mind. Imagine it coming down from heaven and surrounding brighter and whiter. Feel it coursing through your body. Take time to savor the feelings a lightness of this vibration to fill your being. When you feel fully saturated with this white light, focus on projecting it outward from yo with the universe what is all of ours. This giving will continue to increase and increase yo I find this technique works particularly well for me because I am able to focus on somethi focus. I also find that I am able to re-tap into the blissful feeling this brings easier and mo 3. Thoughts as feathers. As you begin to quiet the thoughts in your mind, imagine that ea comes into your consciousness, picture it floating in and then gently blow it away. Each ti gentle action. Keep your actions and your thoughts soft, and allow rather than force. http://www.beliefnet.com/Wellness/Meditation/Quieting-Our-Minds.aspx
Frequency Life,” . Shearer
ieting our minds. And, it’s no wont absolutely still in absolute mind-
“do it right,” we are already beginle of meditating, then we’re hurt-
mind clutter,” those thoughts that time we meditate and free our-
spinning around that distract us, egative situations and obsess over tter use? when we are able to better receive universe. vibration.
fferent - try these, or create your
an a.) putting it in a box and “deis not needed at this time, or c.)
g you. Continually picture it and absorb it as real. Allow the
our heart. Allow yourself to share our vibration. ing, rather than attempt to not ore quickly the more I practice it. ach thought is a feather. As it ime a thought comes in, repeat the
What’s Cooking MaMa Recipes, Recipes Recipes....It’s never ending all the wonderful things you can do with foods. I have been experimenting since I decided to go to whole / clean foods. I am new to this but I'm quickly learning how to add a little variety. I not only have decided to leave the processed foods alone but I am also trying to watch my carb intake and my doctor has put me on Coumadin so very limited amount of green vegetables. Can you believe it!! So I have to be very creative. By doing some reading and research I have found that going on low carbs can benefit you in a number of ways. I’ve heard or read that low carb diets can Increase your energy level, eliminate or minimize your cravings for sweets (mmhmm..can you believe that one?), decrease or minimize your desire to go on emotional or compulsive eating binges , it is said that a low carb diet will promote weight loss and another benefit for me is that it helps me keep my blood sugar levels under control. I will say that I am not a doctor or in anyway any kind of specialist. So please, if you consider making drastic changes to your diet talk to your doctor about it and how it might effect any medical conditions you may have. This is a personal thing but I am not trying to cut out any food group 100 percent. I am trying to keep my carbs under 100 each day. Even though many people say no bread and sweets..Im going to be honest I don’t think I can live the rest of my life without eating another piece of bread (smile) and I’m trying to make changes that I can live with the rest of my life. Even so, I do limit those type of carbs and if I do eat bread I stay away from the white stuff and will eat whole grain and the same goes for pasta and they are on my daily menu far less than they use to be. So there are some healthier choices you can make when it comes to those types of carbs. I hope you enjoy the recipes and Good Luck with any healthy changes you have decided to make to improve your health and lifestyle.....See You Next Month!!
Sheila
Chicken Soup 1 whole chicken 5-6 stalks of celery sliced cauliflower-I use 2 bags of frozen 3 -4cups of sliced carrots 1 large onion diced 1 tblspoon thyme 2 tblspoons of minced garlic 1 tablespoon rosemary 2-3 bayleaves salt pepper Place Chicken in a large stock pot and cover with water. add dry seasonings. Bring to boil and cook for about 2 hours (after about an hour add celery, carrots and onions) or until chicken becomes very tender and falling off bone. . Add Cauliflower and cook another 15 to 20 mins. If you wish you can remove bones from the soup or remove as you serve. You can make a large pot and freeze some individual serving sizes to help you stay on track when your in a hurry and need something to eat. Note: Feel free to add any other vegetables and /or seasoning levels to your taste or your diet restrictions. some variations can include, mixed vegetables, parsley flakes.
Patricia Hendrix-Lloyd
6 Things Transitioners Should Know Transitioning from relaxed hair is the most challenging process in returning natural. On my personal journey, I chose not to do the “big chop� but I transitioned for over one year. This extended time of transitioning allowed me to do a lot of research on the best ways to treat my hair during the transitioning phase. My research brought me to some great tips from many natural hair gurus on the web. I wanted to share with you some fantastics tips regarding the standard of care in transitioning that will help to prevent bad hair days and to avoid breakage. 1. As your hair grows out, study your curl pattern, its coarseness, its kinkyness, and coils. Learning and accepting very quickly what your hair can and cannot do will save you from too many rough days on the road ahead. For instance, while there are some naturals that can wet their hair frequently, you may not be one of them! Using practices that do not work for your hair type will land you with a bad hair day and in the worst case scenario...breakage. 2. While you are transitioning you are dealing with two textures. You have your straight ends from your relaxer and your curls at your root. The difference in these two textures can cause breakage if you are not careful. By wearing protective styles such as buns, twists, or low manipulation styles such as twists-outs, you can spare yourself from breakage.
3. When you do decide to do twists-out or braid-out styles, to give your hair a more consistent look throughout, use rollers or rods on your ends. Otherwise you are going to have a not so hot looking style. You will end up having curly roots with flat straight ends, which often doesn't make for a good style. 4. Don't you dare comb your hair from the roots to your ends! When your hair is straightened this doesn't pose a big problem, but in its curly state this is something you definitely do not want to do. When combing your hair, gently comb the hair from the ends to the roots using a wide tooth comb or a denman brush. 5. Lay off the heat styling tools! Once you are natural it is fine to change it up every once in a while, but when you are transitioning try to take a break from the heat use. Using hot combs or flat irons can cause permanent straightening of the hair, just like relaxers do, especially if you are a newbie and do not know how much heat your hair can take. You are trying to revert to your natural texture during transition right? Then why defeat the purpose by adding something into your regimen that will work against you? 6. Transitioning is a lengthy process that requires patience and may take up to a year or more depending on how much relaxed ends you have. However, it is the perfect solution for those who are not comfortable with the big chop. You have the time to wait until your hair reaches a length that you are comfortable with and then you can chop off the remainder of your relaxer.
So take your time, learn your hair, and love your curls! www.blacknaps.org
Spoil Yourself and Shop Diva Fashions Now www.divafashionscollections.com Facebook: Diva Fashion Collections Instagram: DivaFashionCo Linkedin: Diva Fashion Collections Twitter: DivaFashionCo
FELICIA C PEAY - PRESIDENT / CEO 888.499.3285
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison
Basic Vegetable Cream Soup Makes approximately 12 cups 1 lb. cauliflower 1 1/2 lbs. broccoli, or one of the suggestions above 2 Tbsp. extra-virgin olive oil 2 cloves garlic, minced 10 cups chicken stock 1 tsp. salt 1 Tbsp. Dijon mustard 1 tsp. dried tarragon leaves, or herb of your choice sea salt and freshly ground black pepper heavy cream, optional Trim the broccoli and cauliflower and chop coarsely. The core of the cauliflower and the broccoli should be used too. Save a few tiny florets of broccoli to add later.
LOW CARB In a large pot, heat the oil over medium heat. Add the garlic and sizzle until it smells fragrant. Add the broccoli, cauliflower, stock and salt. Bring to a boil, turn down and cook at a lively simmer until the vegetables are tender, about 20 minutes. Puree in batches in a food processor or blender - a blender works best for this - with the mustard and tarragon add the broccoli florets and season to taste. Thin with stock or water if the soup is too thick. Add the cream if desired. http://www.lowcarb.ca/karen/recipe060.html
Zucchini, Sour Cream and Jack Cheese Bake Serves 4 4 Tbsp. unsalted butter 1/2 cup finely chopped green onion 1 clove garlic, minced 1 lb. zucchini, trimmed and sliced 1/8-inch thick 1/2 cup grated Jack cheese - hot pepper is good! 1 egg 1/2 cup sour cream 1/2 tsp. salt 2 Tbsp. chopped fresh basil or I tsp. dried Preheat the oven to 350°F. Butter an 8 by 8-inch baking dish.
B RECIPES Melt 1 Tbsp. of the butter in a large frying pan over medium heat. Add the onion and garlic and sautĂŠ until the onion is translucent. Scrape into a large bowl. Melt the remaining butter over medium high heat in the same frying pan. Add the zucchini and cook, stirring frequently until the moisture has evaporated and the zucchini is tender. Transfer to a food processor and pulse until smooth. Add the remaining ingredients and pulse to combine. Add the onions and pulse once. Pour into the prepared baking dish. Bake for 30 minutes until lightly golden.
HERBAL ALTERNATIVE THYME A member of the mint family, thyme is a perennial evergreen shrub, whose sometimes woody stems are covered with small, gray-green to green leaves. Its small, two-lipped flowers range in color from pale pink to purple and bear quadruplet nutlet fruits. The entire plant is aromatic. There are over one hundred varieties of thyme, with the most common being Garden Thyme and Lemon Thyme. The many types are so close in appearance, it is often difficult to differentiate them. The flowering thyme tops contain an essential oil consisting primarily of thymol and carvacrol, along with tannins, bitter compounds, saponins, and organic acids. Thyme’s best use medicinally is as an antiseptic, but it also has expectorant, antispasmodic, and deodorant properties. It aids in digestion, and as such, is excellent when combined with fatty meats that often cause gastrointestinal problems such as duck, lamb, and pork. Herbal medicinists use thyme in infusions, extracts, teas, compresses, bath preparations and gargles. Recent studies indicate that thyme strengthens the immune system. The distilled thyme oils are used commercially in the production of antiseptics, toothpaste, mouthwash, gargle, hair conditioner, dandruff shampoo, skin cleanser, various toiletry items, potpourri, and insect repellent. It is an ingredient in commercial expectorants and antispasmodics prescribed for whooping cough and bronchitis.
Legend has it that thyme was an essential ingredient in a magic brew that allowed the drinker to see the fairies. It was also considered an aphrodisiac.
Thyme, botanically-known as thymus vulgaris, gets its name from the Greek word thymon, an herb used as incense or as a fumigator during sacrifices.
There are over one hundred varieties of thyme, with the most common being Garden Thyme and Lemon Thyme. The many types are so close in appearance, it is often difficult to differentiate them.