An Early Start to Burn Fat and Lose Weight

Did you know that in the morning before breakfast is considered the best time to exercise if you are trying to lose weight and burn fat?

Besides the cardiovascular and mood-enhancing benefits, exercise helps you slim down and become more toned. However, for optimal fat burning, it's just as important to plan when you work-out as to what exercises you will do.

As it turns out, early morning exercise is best. Studies have shown that working out on an empty stomach forces your body to burn much more fat than it would have later in the day. How does this work?

When you awaken in the morning, your body has gone without food for approximately 8 hours. Your insulin levels are low; your glucose and glycogen levels are low as well. Each of these factors contributes to burning more stored fat and thus losing the type of weight you want to lose. However, if you eat before you workout, your body has to burn off what you just ate before it can tap into your fat reserves.

Early morning exercise appears to also have a metabolism boost as well. This means that you tend to continue to burn calories for hours even after the work out is over. Combining weight training in your morning routine is a powerful one, two punch for weight loss. Weight training builds muscles which dramatically affects fat loss. By doing it in the morning, you have an even more extended metabolic rate increase.

Whether this fulfills some ancient instinct to expend energy before we could have food as our hunter-gatherer ancestors did, morning exercise appears to restore the natural order of things for a holistic balance and normal weight.

For optimal fat loss, consider setting the clock a little earlier and blending when you exercise into your weight loss program.

For additional information about alternative medicine and other nutrition facts:

Herbal Nutrition Systems

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

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Digestion and Holistic Healthcare

From a holistic perspective, it's not that you are what you eat, but that you are what you assimilate. Food passing through your system undigested does not do you any good, but actually causes harm. Bloating, gas, and/or constipation can be an indicator of poor digestion. Let's look at other digestive issues.

Roughly a third of all people over 65 suffer from atrophic gastritis, a condition that without noticeable symptoms, interferes with the absorption of vitamin B12 and very likely other nutrients and minerals as well. It's important to remember that such digestive and malabsorption disorders begin years before any type of symptoms appear and often go unnoticed for years or are misdiagnosed.

It's important to pay close attention to your digestion. You need to make sure that you are actually extracting nutrition from your food. However, after you have exhausted that food of its benefit, it's important to successfully eliminate its byproducts so that you do not have unhealthy build up of toxins in your system.


How do you maintain healthy digestion?
- A holistic approach ...

A holistic approach is best when it comes to your digestion. You should follow basic holistic guidelines for enabling healthy digestion.

• Chew your food slowly and thoroughly. Take time to enjoy your food
• Eat sitting down. Focus your energy on the process at hand - digesting your food
  
• Don't consume too much liquid while eating as this dilutes your natural stomach acids
  
• Finish dinner at least 3 hours before bedtime
• Always include breakfast as a daily meal
• Eat at regular intervals
• Include plenty of fresh fruits and vegetables in your diet
  
• Incorporate daily exercise into your day
• Get sufficient sleep

But what if I already have digestive problems?

If you are already suffering from the effects of a poor digestive system. First incorporate the holistic lifestyle changes listed above for maintaining a healthy digestive system. Then consider nutritional supplements such as probiotics. Probiotics contain beneficial bacteria that are normally found in the intestinal system. These bacteria break down food and can help re-balance and maintain a normal digestion process. Other digestive aids such as pepsin, betaine hydrochloride can also be helpful.


Remember, digestion is all about absorption and assimilation. Even the best diet and nutritional supplements won't do any good if you have poor digestion. Take care of your digestive system and it will take care of you.

For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

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Nutrition 101 - Phytochemicals

Today, we understand more about nutrition than we ever have. There are an amazing array of active components in our foods that sustain our growth, repair our body tissues, and provide essentials nutrients for living. These active ingredients are commonly thought of as vitamins, minerals, herbs, antioxidants, and/or fiber. When these active ingredients are derived from plants, they are referred to as phytochemicals.


Examples of key phytochemicals include the following:

• beta glucans from whole oat products - linked to reducing total and LDL cholesterol
  
• catechins from black and green teas - associated with the reduced risk of several types of cancer
• glucosinolates/ indoles from cruciferous vegetables - associated with reducing the risk of certain types of cancer
  
• ligans from flaxseed - an omega-3 fatty acid linked to a reduced risk of breast cancer
• limonoids from citrus fruits - associated to reducing the risk of certain types of cancer
  
• lutein from spinach - associated with a reduced risk in age-related macular degeneration
• lycopene from tomatoes- linked with a reduced prostate cancer risk
• monounsaturated fatty acids from almonds and walnuts - linked to reduction of blood lipids (fats)
• organosulfur componds from garlic - associated with lowering blood lipds and improve immunity
• proanthocyanidins from cranberry - associated with reduction of the risk of urinary tract infections
• soluble fiber from psyllium - linked to reducing total and LDL cholesterol

Phytochemicals provide basic nutrition and reduce your risk of chronic disease. Add more fresh vegetables and herbs in your diet to sustain your holistic health.

For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

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Holistic Benefits of Fiber

Dietary fiber may help prevent colon cancer, reduce blood cholesterol, and help maintain a health weight. Additionally, people with type-2 diabetes or insulin resistance are helped with fiber as it can help manage insulin levels by lowering their blood sugar.

But why is fiber a nutritional powerhouse and how does it benefit holistic health and wellness?


Dietary fiber is a member of the carbohydrate family and consists of fruits, vegetables, and the outer linings of seeds, grains, nuts, and beans. Dietary fiber comes in two forms: soluble and insoluble fiber. The human body needs both types to be healthy.


Benefits of Soluble and Insoluble Fiber

Soluble fiber can be dissolved by water. It is often found in apples, bran, beans, oatmeal, seeds, bananas, carrots, and citrus fruits. When digested soluble fiber is combined with water, it can be absorbed into the bloodstream through the intestinal walls. In the blood stream, it works to balance cholesterol levels and block fat absorption.

Insoluble fiber, as opposed to soluble fiber, can not be dissolved in water. It consists of the cellulose that makes up plant cell walls. It is often found in wheat bran, whole grains, and the skins of most fruits and vegetables. Insoluble fiber is more resistant to digestive enzymes in the gastrointestinal tract than soluble fiber. As such, it helps to gather up trapped or undigested foods in the intestines as it passes through the colon and therefore is a great remedy for constipation.

Nutritional fiber supplements can also be a healthy alternative for those who can not get sufficient amounts of fresh fruits and vegetables in their diet. Nutritional supplements often include combinations of psyllium husks, oat bran, apple pectin, and/or other natural cellulose derivatives. Whether in powdered form or capsule, all-natural nutritional supplements can benefit a healthy diet. However, the best holistic plan is to incorporate a wide variety of fruits, vegetables, seeds, nuts, and whole grains in your daily diet. Super-charge your nutrition and include dietary fiber as a natural health staple.



For additional information about alternative medicine and other nutrition facts:

Naturopathic-Medicine.net

To learn how to optimize nutrition and learn about holistic health:

SC Certified Natural Health Professionals : http://www.sc-cnhp.org

For high quality, all-natural, herbal nutritional supplements:

http://www.herbsexpress.com

Technorati tags : fiber, nutrition, holistic, certified natural health professionals, alternative medicine, insulin, weight loss, nutrition facts, cholesterol, nutritional supplements, blood sugar, carbohydrates, diet, insulin resistance

Insulin Resistance - The Silent Killer

Insulin resistance, or the body's inability to properly use insulin to burn blood sugar, has become a silent epidemic. It has been labeled Syndrome X. Insulin resistance can be a precursor to diabetes, heart disease, cancer, Alzheimer's disease and a host of other diseases. Signs of insulin resistance can be obesity ( belly fat ), high blood pressure, high cholesterol and high triglyceride levels.

To prevent syndrome X, consider these healthy lifestyle choices:

1. Avoid refined carbohydrates. These are foods that are generally white in color, e.g., white bread, cereals, cakes, pasta, ice cream.
2. Increase your protein intake in your diet. Limit red meat as it would have a tendency to aggravate further accompanying symptoms. Healthy choices would include fish and poultry.
   
3. Exercise daily. Walking, swimming, or cycling are all great choices.
   
4. Include dietary nutritional supplements that assist in metabolizing blood sugar and insulin, i.e., vitamins E and C, zinc, chromium, silymarin, and alpha lipoic acid.

To find out more about diet and nutrition, visit

Herbal Nutrition Systems

To find out more about natural methods of health and healing with alternative medicine, visit

Naturopathic-Medicine.net

To find out about natural health education, visit
Certified Natural Health Professionals - SC Chapter



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Let Them Eat Cake, Nutritionally

Here in the US, we just celebrated a major holiday, July 4th. For many of us this meant not only a day off from work to celebrate our nation's birth, but also a time to gather with friends and relatives for the annual 4th of July Cookout.

Traditional meals for the annual 4th day cookout typically include barbecued chicken, beef, and/or pork, potato salad or pasta salad, baked beans, corn on the cob, grilled vegetable kabobs, hot dogs, and dessert. ( My experience is primarily of the southern cookout, so mileage may vary across the country; but these foods represent a typical holiday feast. ) Desserts vary greatly. This may include ice cream, custards, fruit pies, and/or fresh fruit such as berries, watermelon or canteloupe. But often times, combined with any of these other choices is cake.

For those choosing cake instead of fresh fruit, even the type of cake selected for the meal can make a big difference. For example, an average slice of devil's food cake ( approximately 2.5 ounces with icing ) contains 234 calories, 8.5 grams of fat and 3 grams of protein. However, a 2 ounce slice of angel food cake contains only 137 calories, zero grams of fat and 3 grams of protein. The angel food cake could be combined with fresh fruit for added flare and flavor. While this would add more calories, the fresh fruit would also add antioxidants, vitamins, and enzymes.

If choosing a traditional meal for the annual cookout, careful choices in ingredients and preparation can help make the meal healthier. The types of meats, dairy, and oils or fats selected can make a big difference in the overall caloric and fat intake. Adding fresh fruits and vegetables not only adds great flavor but adds a healthy component to the meal as well. Hopefully these are ideas you can integrate into your next holiday feast.

To find out more about herbs, diet, and nutrition, visit

Herbal Nutrition Systems

To find out more about natural methods of health and healing with alternative medicine, visit

Naturopathic-Medicine.net

To find out about natural health education, visit
Certified Natural Health Professionals - SC Chapter


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Spring Cleaning - Time for Natural Detox

It's spring and time for spring cleaning. ...Not just for your house but for your body systems as well. We are constantly bombarded by external toxins and create our own just through the basic metabolic process. These toxins build up over time and affect our health and wellness. In order to restore your holistic well-being, detoxification should be used to clean your internal house, so to speak. Detoxing helps the body to cleanse itself and heal. We can naturally detox in various ways: nutrition, herbal medicine, enzyme supplementation, hydrotherapy, and exercise. Let's briefly look at each of these methods.


By applying a targeted approach to our basic diet, we can minimize the impact of toxins with nutrition. By avoiding the problem foods that trigger toxic reactions, we can improve elimination and aid digestion. Foods such as unrefined sugars, dairy, wheat gluten, and meats which more often than not contain harmful amounts of hormones and antibiotics should be avoided or minimized. Adding lots of fresh fruit and vegetables provides the fiber necessary in the diet and adds loads of antioxidants and vitamins as well.


Herbal medicine can be used to supplement nutrition as it can help the organs cope with the detox process. Dandelion helps the kidney and bladder and is a great toning and cleansing herb. The herb milk thistle is particularly great in helping the liver cope with toxic stress and helping to eliminate toxins. Various herbs as well can be used as a gentle herbal laxative to cleanse the colon and small intestine.


Enzymes aid digestion. They are produced naturally by the body. But as we age, we do not produce the necessary amounts needed for proper digestion. They can be found naturally in raw fruits and vegetables or may be purchased in supplement form. Supplementing your diet with enzymes between meals can be especially helpful during a detox.


Drink plenty of water during a detox. This is very important. The water is necessary to dilute the toxins, hydrate the cells and organs, and assist with elimination. However, hydrotherapy can assist in external ways as well. Soaking detox baths containing epsom salts or baking soda can do wonders as they help draw heavy metals from the skin and support the kidneys. Be sure to soak at least 20 minutes in a warm bath and scrub with a natural fiber gently on the skin.


Heavy exercise make you sweat and sweating helps to eliminate toxins. Not only does this help with detox, but the act of exercise itself speeds up metabolism and releases toxins. It helps to oxygenate the body and mind and helps improve blood flow -- both of which move toxins out of the body.


By implementing these simple strategies, you will be well on your way to a healthy spring cleaning and natural spring detox.



To find out more about herbal support for detox, visit

Herbal Nutrition Systems

To find out more about natural methods of health and healing with alternative medicine, visit

Naturopathic-Medicine.net

To find out about natural health education, visit

Certified Natural Health Professionals - SC Chapter

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Children's nutrition gets a holistic boost

This week, the national news reported that many of our nation's schools are changing their school lunch menus to offer a more nutrition based, health-oriented meal plan. This major change in direction is based on the unprecedented incidents of childhood obesity and type 2 diabetes. Considering the overwhelming evidence supporting the links between nutrition and health, it's amazing that it has taken this long for action to take place in this area. The long-term effect of junk food served both at home and in our nation's schools has been devastating.

Insulin resistance is on the rise and is being seen in younger and younger victims. Cancer rates have skyrocketed and incidents of morbid obesity have soared. Heart attacks are now claiming our youth. Poor food choices ( or lack of good choices as has been the case with school lunches) and lack of exercise due to diminished physical education programs does not allow our children to thrive.

Americans are among the fattest and most unhealthy population on the planet. We are literally eating ourselves to death! Basic naturopathic medicine principles re-enforce the concept of you are what you eat. It's no wonder kids have so many problems with A.D.D., A.D.H.D., allergies and asthma when they only eat hamburgers, french fries, sloppy joes, and soft drinks! When I was growing up, there were generally only one or two overweight kids in the class. Now, it seems that being overweight is the norm.

I applaud the education system for finally recognizing this link and moving to include healthy food choices in its lunch menus and vending machines. By teaching children healthy eating habits, we can solve this nutritional crisis. Hopefully, the next target will be requiring daily exercise by bringing back PE!


Certified Natural Health Professionals nationally offers natural health education on advanced nutrition and have a capstone training seminar entitled "Childrens Nutrition & Vaccinations". To find out more about CNHP and their course offerings and local chapters, click this link:

Certified Natural Health Professionals of South Carolina


To find out more about naturopathic medicine and the impact of nutrition and healthy living, check out

Naturopathic-Medicine.net


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