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Editor's Letter
Contributors Editorial Editor-in-Chief Nipa Shah
Contributors Dr. Craig Goldin
Art Director Bhavi Shah
Design
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elcome back to Be Healthy! It’s been a long winter, but spring is here! Even if the temperatures don’t seem to reflect the changing of the seasons, it’s happening as we speak. And as the season changes, let’s also make some changes in what we eat, and the lifestyle we live. In this issue we discuss the science of food and how to boost metabolism. We also discuss de-cluttering life, to reduce stress and live more relaxed. With tips on eating better, and natural remedies to treat simple ailments, this issue encourages “living well”. Life is short; so let’s eat better, relax more, avoid toxins in foods, and give diseases no room to house, in our bodies! Happy reading and as always, please send us your thoughts and feedback.
Nipa Shah Editor-in-chief Michigan Be Healthy A Made in Michigan Magazine
"Food for the body is not enough. There must be food for the soul." Dorothy Day 4
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Alexandra Bourget Laxmi Kanth
Ad Sales admin@ michiganbehealthy.com Marketing Nikki | Jessica | Nick
Cartoon Credits T. Mc Cracken
For Advertising, Subscription, & Circulation admin@michiganbehealthy.com
Printed & Published by Publication Printers All content, in both the print and online versions is owned by Jenesys Group, LLC, under international copyright laws. This magazine publishes content which is informational and educational. The content in this magazine is not meant to be used as medical advice. No part of the content can be reproduced in any form without the prior written permission of the publishers. Jenesys Group and the Michigan Be Healthy team will not be held liable for any usage of the content inaccurately or as medical advice. This is a Made in Michigan publication and as such all disputes are subject to the jurisdiction of courts in Michigan
Contents
5
page
March | 2014
Volume 1 - Issue 4
Colorectal
Cancer
page
16 Meal planning for
healthier eating page
18
Stretching for Relaxation
Boost Your 8 page
26
page
Metabolism
Acne Remedy12 page
page
14
Lose the Love Handles
7Easy Routines
AND ALSO IN THIS ISSUE
20 Skin Pigmentation & Natural Remedies
24 15 Minutes to Weight Loss 28 Simple Mid-day Snack 29 Power Snack 30 Eating to Lose Weight 32 Capsaicin Mar 2014
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Colorectal
Cancer Th e
Experts predict that in 2014, over 136 thousand people will be diagnosed with colorectal cancer in the US, and almost 50% of them will die from that disease.
predict ary i o n sc
Symptoms of Colorectal cancer
What is Colorectal or Colon Cancer? Colorectal cancer is cancer occurring in the colon or rectum. Colon cancer, if discovered early can be successfully treated, even if it spreads into nearby lymph nodes. Most colon cancers are developed from colorectal polyps, or abnormal growths, in the colon or the rectum. 6
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There are few if any symptoms, and that is why getting screened is extremely important. However, the following are some symptoms that should be immediate cause for seeking medical help: A change in bowel movements, including diarrhea or constipation, or a change in the consistency of your stool Blood in stool or rectal bleeding Feeling discomfort such as gas, pain, or cramps Unusual and unexplainable loss of weight Fatigue, nausea, or vomiting
Did you know, that: Colorrectal cancer is the second leading cause of cancer death, in both, men and women? Early detection is possible through colorectal cancer screening tests? The risk of developing colon cancer is about one in 20 (5%)? Only 59% of people aged 50 or older, get screened for colorectal cancer? Jews of Eastern European descent (Ashkenazi Jews) may have a higher rate of colon cancer. * Source: American Cancer Society’s Colorectal Cancer Facts and Figures.
Here are some foods, recommended by experts, to help prevent colon cancer. Corn, Brown Rice, and High Fiber foods
Curry Powder, Spinach, Mushrooms & Blackberries
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urry powder, spinach and other green vegetables including mushrooms, and black berries are some of the foods recommended for their cancer-fighting, antioxidant, and beta carotene contents.
A
high fiber diet may be beneficial, simply because fiber helps better bowel movements. Experts recommend incorporating high fiber foods such as brown rice, fresh vegetables, corn, and help prevent colon cancer.
Ginger
Legumes
G C
hick peas, black beans, peas, etc. are recommended legumes, which according to a study reduces the risk of colon polyps by one-third.
inger has so many health benefits that it should become a staple in all our diets. A study showed that taking a ginger root supplement for 28 days reduced colon inflammation significantly. So just inhale a spoonful of fresh ginger with honey or take a supplement, if you can’t handle fresh ginger. Mar 2014
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Boost Your Metabolism
P
erhaps you have a slow metabolism, but, a few simple eating and activity habits can help your body burn more calories. Make these metabolism-boosters your “habits� and then, go ahead and have that extra cookie!!!
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Eat Breakfast This is a must-do. Eat a nutrient-rich breakfast‌ my favorite is an egg-white omelet with every vegetable I can find in the home; including spinach and jalapenos too! Of course, oatmeal, a yogurt parfait with granola, and whole-grain toast also make great breakfast items.
Workout Smarter, not longer When exercising, increase your intensity for just 30-seconds, every few minutes. This helps the body increase oxygen intake, and make the body work harder to burn calories.
Build muscle Muscle burns fat. Strength training only two or three times a week, for 30-40 minutes, helps burn more fat and calories.
Drink (green) tea Tea, especially green tea has antioxidants. Catechin, the active ingredient, found in green Mar 2014
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Reduce or Eliminate Trans fats Trans fats are bad. They slow down the body’s ability to burn fat and they can also lead to insulin resistance. Trans fats bind to fat cells, and slow down metabolism. So eliminate trans fat, period.
Think protein Protein helps the body feel full longer. That’s because protein is harder to digest, than fat. tea helps rev up the metabolism. Studies have shown that those who drink green tea, lose more weight than those who don’t. So, drink between 3 to 5 cups of tea per day, and see your metabolism improve.
Eat Enough Cutting too many calories actually hurts the weight-loss process because the body stops burning fat, to conserve energy. Therefore it is important to eat enough calories to match the body’s resting metabolic rate.
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Also, because it takes longer to digest or burn protein, the body expends more energy by doing so. And proteins help preserve lean body mass, which helps burn more fat too.
Eat all day long Nibbling is a great strategy for weight loss. Eat 6 smaller meals a day, instead of limiting yourself to one or two meals. By eating fewer calories all day long, you curb hunger and keep the metabolism running. This helps keep blood sugar levels steady and prevents the insulin spikes which promote weight gain.
Why use Olive Oil?
OLIVE
OIL
According to the FDA, “daily consumption of olive oil, may reduce the risk of coronary heart disease�. This claim by the FDA is made based on evidence of monounsaturated fatty acids that are naturally found in olive oil.
How do monounsaturated fatty acids help us? Replacing saturated fatty acids with monounsaturated fatty acids helps lower total cholesterol and LDL cholesterol, both of which are known to increase the risk of coronary heart disease.
How much intake of Olive Oil will impact the reduction of coronary heart disease? The FDA recommends a minimum daily intake of approximately 2 tablespoons of olive oil to help reduce the risk of coronary heart disease.
What are the other benefits of Olive Oil? Olive oil also contains antioxidants and vitamin E, two very important nutrients which aid in preventing heart disease.
Is there anything about Olive Oil that should be of concern? Olive oil is a fat. It contains the same number of calories per gram as other dietary fats. Therefore, olive oil should be used to replace other fats, not to add to the other fat intake. Mar 2014
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Acne Remedy Submitted by Vidhya Jain
Natural Acne Treatment Dry Powder Mix 1 tbs cinnamon powder 1 tbs nutmeg powder 1 tbs powdered aspirin
Mix all three in a coffee grinder and store in an air right container.
For Acne Take ½ tsp of above mixture. Add two drops of lemon juice to it. Apply the mixture immediately on the acne and leave it overnight.
Repeat for 2-3 days, or until acne clears.
Use as a face mask Mix powder with Yogurt, honey,
papaya or avocado. Apply to face and neck Leave for 20 minutes Rinse with warm water. Moisturize as usual. 12
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Glowing Skin, Naturally! Turmeric
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n India, even today, bride-tobe’s are covered in a concoction of turmeric, milk, and other products, to help their skin look radiant and glowing on their big day. But you don’t have to wait for a special occasion to get your skin glowing.
Turmeric has many great properties, and is edible. It nourishes the skin and makes it glow. It also has anti-inflammatory and anti-aging properties. This helps reduce skin problems such as inflammation of the skin, acne, blemishes, and pigmentation.
Turmeric also helps slow down the aging process.
TuRmeric can be purchased from Better Health, or an ethnic Indian American grocery store, and even found online.
Skin Care Remedies with Turmeric Mix turmeric powder with milk and lemon juice to form a paste. Apply a thick layer, to face and neck, and leave it on for 15-20 minutes or until dry. Rinse with lukewarm water. Moisturize. Apply a paste of turmeric and milk or yogurt to your face. Let it dry. You can leave it on overnight. Wash off with luke warm water and moisturize. Applying turmeric powder along with lime juice on exposed areas of the skin helps remove tanning. Mar 2014
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Lose the Love Handles
7
easy
routines
There is nothing romantic or warm and fuzzy about hearing the words “love handles”. Love handles means “belly fat” that sits around the abdomen. Unfortunately, losing the love handles doesn’t necessarily mean getting rid of fat. For that, a healthier diet is required. 14
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hat’s why, along with the “love handle reducing” exercises, we recommend a more balanced diet, which incorporates lots of fresh fruits, green vegetables, and lean proteins. We also recommend avoiding salty, sweet, and processed foods. Try these “lose-the-love-handles” routines, but remember, nutrition is 90% of the weight-loss battle. Only 10% is exercise.
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BIKING
THE TWIST
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Sit with bent knees and flat feet, back straight. Lean back slightly, contracting the ab muscles. Stretch arms out in front, while twisting the torso from side to side.
4 BALL PLANK Lie on ground, face down. Raise feet and place on an exercise (large) ball. Slowly raise elbows so that your body is perpendicular to the floor. Hold this plank position for 30 seconds. Then lower elbows and bring the feet down. Repeat as often as possible, without injuring your back.
Lay down flat on back with hands behind ears, legs elevated to a 90-degree angle. Bring the left knee towards chest and twist body so that the right elbow touches the left knee. Repeat on the other side.
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SIDE HIP PLANKS Lay on the side, legs straight one on top of the other, hips raised, and elbows touching ground. Inhale and drop hips to touch the floor. Exhale while bringing hips back up. Repeat 15 times on each side.
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ELBOW PLANK Place elbows and forearms on the floor, and lift body off the floor. Legs should be straight. Hold this position for 2 to 3 minutes. Repeat 15-20 times.
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REGULAR PLANK Get in a push-up position but raise up on elbows. Place hands directly beneath armpits and legs straight. Inhale so that the belly button is sucked into the spine, and back is flat.
UP and DOWN
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Stand with legs shoulder-width apart, and bend knees into a squat position. Hold weights in your hands in front of you. Inhale, and bend down, bringing the weights in front of you towards your toes. Straighten up to starting position. Repeat 12-15 times.
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Meal planning for
healthier eating H
ectic lifestyles make for unhealthy eating habits. Since our days are so packed with work, family, and after work activities, we succumb to the temptation of eating on the go, or eating at fast food restaurants.
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We all know the importance of planning. Planning is also important when it comes to eating healthy. When we plan our meals, we avoid eating unhealthy foods. Planning also helps us improve our food choices.
Planning Begin by making a list of your and your family’s favorite meals. Some may not be healthy but you can start with that list first. Then identify the calories for each meal, by googling each ingredient and its calorie count. Make sure your list allows for a balanced meal plan, and includes food from all the necessary food groups.
What makes us feel “full”? Feeling full, depends upon the quantity of food taken in. It doesn’t depend upon the number of calories consumed. That means that we can still eat our favorite foods by reducing the calories in them, through substituting the fat with other alternatives. We can also feel full faster by incorporating fruits and vegetables, especially those with high fiber. Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiberrich ingredients, such as vegetables or fruit.
Eating on the Go Here are some nutritious snack ideas to keep on hand, in the car, or at work: Fruits like bananas, apples, and oranges Packed baby carrots and celery in several sandwich bags Low fat yogurt cartons, wholegrain crackers, and dried snacks like raisins and almonds, etc. Granola bars, dried fruits, and other
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Stretching for Relaxation
Tips for safe stretching: Stretching can help us relax and de-stress. A long-term benefit of stretching also is, increased flexibility and better range of motion. Stretching also helps circulation and when accompanied with breathing exercises, can really help calm your mind, while relaxing your body.
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• Stretching should always be done after a workout. • Stretching should be done gently, without bouncing or abrupt movements. • Stretching should not cause any pain or burning sensations.
Benefits of stretching Increased energy Improved flexibility Improved posture Enhanced relaxation Improved sleep Enhanced blood flow from better circulation Increased muscular coordination Improved joint range of motion
Simple Neck Stretch 1. Sit in a chair, with shoulders relaxed, back straight. Take a deep breath in and bring your right ear down toward your right shoulder. Exhale and hold. Repeat on the left side. Do this simple stretch, 10-12 times, a few times a day. 2. Sit up, head straight, arms and legs relaxed, head looking straight up and forward. Take a deep breath in. Bring your head down, towards the ground, bringing your chin towards your chest. Hold to a count of 5. Exhale slowly. Repeat. Do this stretch a few times a day, especially if you have tight neck muscles from sitting in a chair all day long.
Neck Stretch
Stand straight, relaxed, with feet together and your arms by your side Stretch your arms straight up, overhead. Clasp fingers together and inhale as you stretch your arms up. Exhale as you bend your upper body to the left. Hold for a count of 10. Bring arms down and breathe normal. Repeat on the right side.
Torso Stretch
Sit straight in a chair, place palms on knees, keeping head relaxed.
Twist torso to the left while placing right hand on the left knee. Only allow your torso to twist, without applying pressure with hand. Allow head and eyes to also look as far out to the side as possible. Hold torso in the twist for a count of 10, breathing deeply. Repeat twist on the right. Do this a few times each day.
Upper Shoulder Stretch
Stand straight, arms relaxed, head facing forward. Bring left arm across body and hold it in place with the right arm. Hold for a count of 10. Switch arms and repeat.
Towel Stretch
Hold a rolled-up towel behind your back and between your hands. Using the hand at the top, gently pull the towel toward the ceiling. Feel the stretch in the shoulder of the opposite arm as the lower hand gets stretched up your back. Hold for a count of 10. Switch hands and repeat. Mar 2014
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&
Skin Pigmentation Natural Remedies Melanin is a pigment produced by specialized cells of the skin. Skin pigmentation disorders happen when either too much or too little melanin is produced, causing blotchy, discolored, or darker patches of skin. 20
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When suffering from Vitiligo, naturopaths recommend avoiding foods that are too sour. That’s because an alkaline base is required for melanin production, and sour foods can make the body’s ph balance to become more acidic.
Solar lentigines or Age Spots Solar lentiginesor age spots (also known as liver spots) are small dark spots caused by overexposure to ultraviolet light or sun. These spots are most commonly seen on the face, hands, back, and shoulders.
What Causes Skin Pigmentation Disorders? Skin pigmentation causes include hormonal changes, pregnancies, menopause, contact with chemicals, ultraviolet radiation, dietary imbalances, and stress.
Age spots develop over the years, and take a long time to treat. Limiting exposure to the after 12 pm sunlight is the best way to prevent solar lentigines. Age spots also occur due to nutritional deficiencies, and therefore diet may play an important role in treating age spots. The most common nutritional deficiency that may cause age spots is a deficiency in potassium.
What are the most common skin pigmentation disorders? Melasma Melasma is a skin pigmentation disorder that causes tan or brown patches on the face. Most of these patches are formed on the forehead, upper lip, nose, cheeks, and chin. Melasma is a “pregnancy” related pigmentation disorder, but can also occur in women taking birth control pills, or in women going through menopause. When it happens in pregnant women, the patches disappear after the birth of the child.
Vitiligo Vitiligo is a skin disorder in which the loss of pigmentation causes white skin patches around the mouth and eyes. These skin patches may also appear all over the body. Vitiligo may occur due to diabetes, thyroid, or other diseases too. Experts believe that there is no real cure for this disorder, however certain home remedies may help in reducing the white patches.
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Are these skin disorders only found in women? Since skin pigmentation is caused by nutritional deficiencies, hormones, exposure to sun-light, and other causes, these disorders are found in men too.
Should I use Skin de-Pigmentation creams? Skin depigmentation creams target an enzyme that affects the production of melanin. These creams may cause discoloration of tissue, and some of them may even cancer.
Do home remedies work and how safe are they? How is Exfoliation helpful in treating skin pigmentation disorders? Exfoliation helps remove old and dead skin cells and improve skin health. Exfoliation is an important beauty routine to allow new cell growth and renewal. Exfoliating the face 3 to 4 times a week helps remove dark patches and makes the skin glow.
Home remedies contain natural products such as herbs and roots. They do work, but, it may take anywhere from a few weeks to six months of daily treatment, to see results. However, because they are all-natural, they have no harmful effects, and can be used long-term without any sideeffects.
Home Remedies for Skin Pigmentation Disorders For Melasma The aloe vera plant contains mucilaginous polysaccharides. These are known to lighten skin dark spots. Apply aloe vera juice or gel to the dark spots and leave for on for 15 minutes. Wash off with warm water.
For Vitiligo Mix turmeric powder in mustard or sesame oil and apply to the affected areas, 2 or 3 times a day. Regular application may result in better skin, but it may take up to a year to see results.
For Age Spots Eat potassium rich foods such as avocados, bananas, apricots, cantaloupe, dates, figs, kiwi fruit, and melons. 22
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Natural Remedies
Mix apple cider vinegar with orange juice and apply to the area.
Other Skin Treatments Take 1 tsp turmeric powder and add 1 tsp lemon juice. Apply to skin. Wash with warm water. Save orange and lime/lemon peels after use. Use them to on your face whenever the opportunity presents itself. By scrubbing lemon, orange or lime peels on the face, your skin will become lighter over time and you will see a reduction in skin blemishes too. Honey mixed with lime juice and cinnamon can help clear skin patches and make it glow.
Potato juice is a great remedy to bleach facial skin. Just squeeze the juice of a raw potato and apply to skin. Leave on for a few minutes and then wash with warm water. Tomatoes are great for balancing skin tone and treating open pores. Just use the pulp of a mashed tomato pulp on the skin, once or twice a week. See your skin glow after repeated use. Yogurt, coconut water, almond oil, and turmeric are some other products that can be used on the skin, individually or mixed with other ingredients. * As always, please consult your physician for any skin problems. Please read our disclaimers in the editor’s note page.
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15
Minutes to
Weight Loss
For all those who complain “I have no time to workout”, here’s a short routine that should be easy to fit in your busy schedule. You don’t need an hour to lose weight now. Just do 15 minutes of resistance training, four to six times a week. 15 minute sessions will boost your metabolism because as it sculpts your body and builds your muscles, you end up burning calories.
Exercising daily will also help you sleep better, fend off diseases, and relieve stress.
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Basic Fat Burning Routine Here are five exercises that should be done, one after another and with no rest in between. Do three sets, resting one or two minutes in-between. You will see results by doing this work-out four to six times a week.
CHEST PRESS Lie down on an exercise bench, arms stretched up, holding dumbbells over chest. Turn palms slightly inward. Lower arms until weights are even with chest. Go back to the starting position.
WARM UP WITH JUMP ROPE
Repeat 12 times.
Jump rope for a count of 100, without resting or with very little resting periods.
LEG-RAISE
Do three sets of 100. You can also do jump rope through-out the day, to continue burning more calories.
Kneel on all fours. Place hands directly below chest. Keep knees slightly wider than hipwidth apart. Feet should be pointing out.
SQUAT
Pull abs in and lift right leg out, to extend it diagonally away from body
Stand straight, feet, hip-width apart, with dumbbells held to the side.
Return to start. Then do the same with the right leg.
Squat down, until thighs are nearly parallel to the floor.
Repeat for 20 repetitions on each side.
Be sure to not allow knees to jut past toes Return to starting position.
Muscles are the biggest calorie burners in a body. With just 15 minutes of strength training 3-4 times a week, our resting metabolic rate increases.
Repeat 12 times.
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Low-calorie Vodka Mojito ½ tsp of honey 2 tbsp fresh Mint leaves
4 oz club soda 2 oz of vodka (~96 calories per oz)
Crush fresh mint leaves using a mortar pestle. Mix honey with club soda and vodka, stir until honey is dissolved. Place mint leaves in a tall glass, add ice, and pour vodka, honey,club soda mixture over it. Garnish with extra mint and a wedge of lime wedge. 26
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Green Tea Cocktail
Hot Toddy
1 ounce vodka 1/2 ounce fresh lime juice 2 ounces cold green tea 1 oz tonic water (sugar free) Mix all ingredients. Serve in a tall glass with a twist of lime.
To a cup of hot boiling water, add 1.5 oz of cognac or whiskey. Add a tsp of fresh lemon juice and honey to taste.
Lemonade and Merlot Sangria 6 oz Merlot 1 tsp triple sec
I oz lime juice 2 tbsp of fruit
(mixed berries, red grapes, pineapple, orange) 6 oz pink lemonade (sugar free) Combine all ingredients in a pitcher. Store in the refrigerator overnight, or at for a few hours. Serve in a chilled glass, with or without fruit.
Tequila and Vodka Cocktail
½ oz tequila ½ oz vodka 1 oz lime juice (fresh squeezed) 1 oz tonic water (sugar free) 2 oz pink or regular lemonade (sugar free) Mix the tequila, vodka and lime juice in a cocktail shaker. Pour it into a tall glass with crushed ice. Add tonic water and lemonade. *Please drink responsibly. We do not promote drinking alcohol. Our featured drinks are not meant as an endorsement for any brand of alcohol. Mar 2014
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Simple Mid-day Snack
Corn Chili
Avocado Toast INGREDIENTS Extra thick sliced multigrain bread 3 cup corn kernel ( frozen ) 1 tsp butter, oil or coconut oil
H
eat oil, sautĂŠ garlic and corn for 3-5 minutes. Add corn starch and milk. Stir and let it thicken. Add salt and pepper, and crushed pepper seasoning (optional) Layer bread with cooked corn, avocado and hot chillies. Bake in oven at 450 F for 8 minutes. Sprinkle cheese and broil for 2 minutes. Garnish with grape tomatoes, parsley or fresh basil for additional flavor. 28
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1 tbsp corn starch 4-5 grated garlic. 2 cups milk Chopped green chillies or jalapeĂąo 2 sliced avocados 1 cup grated cheese Crushed red pepper (optional) Salt and pepper
Vidhya Jain Submitted by
coconut nutty Bar!
Protein PowdeR 1/2 cup whey protein powder 2-1/2 tbsp coconut oil 2-4 tbsp chocolate almond milk 3 tbsp cocoa powder 1 tbsp soya or peanut butter 1 tbsp hazelnut nutella 3 tbsp honey, agave, sugar or sugar substitute Mix all the above ingredients in a smooth paste.
C
over any flat dish with Saran wrap and pour the mixture and spread into a thin layer. Throw in choice of nuts like pistachios, almonds, walnuts, dry coconut powder or desiccated coconut. You can add bits of pretzel sticks or sunflower seeds, sesame seeds and dried cranberries. Freeze for an hour. Cut into pieces and enjoy a power snack. Mar 2014
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Eating, to lose weight! Losing weight is a science. Are food additives and refined carbohydrates the reason for the growth of obesity and disease? Dee McCaffrey, the author of a book called “The Science of Skinny� thinks so.
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Eat healthy fats like avocado, nuts and coconut oil allows our liver to burn fat more effectively. Eat legumes because they contain a type of starch that helps the body burn 20 to 25 per cent more fat.
In her book, she mentions how her life changed while she was making “deluxe angel cake”. The list of ingredients listed, “sodium lauryl sulphate”, a chemical which is a whipping aid for egg whites. But the same substance is also used as a garage floor cleaner, in higher concentrations. According to McCaffrey, synthetic additives contributed to her own obesity, and when she cut out processed foods, she lost 20 lbs in 30 days. She also says she’s kept off the 100 lbs she lost for over 20 years. Here are some tips from her book, “The Science of Skinny” Follow a diet that balances acidity and alkalinity.
Refined foods activate fat storage mechanisms in our body whereas whole foods activate fat-burning mechanisms, even if they contain the same number of calories. Avoid monosodium glutamate (MSG) which is found in frozen dinners, canned foods, snack foods, and in fat-free and sugar-free products. That’s because MSG increases the amount of insulin the body creates which turns on fat-storing mechanisms. I agree that eating foods that are in their most natural form, helps weight loss.I also believe that we must eliminate preservatives and additives that create toxicity in our body, and increase the intake of foods that offer us rich vitamins, minerals, and anti-oxidants to combat toxicity. Your thoughts? Disclaimer: This article is not an endorsement for the book or the author.
80% of our diet should be from foods that create alkalinity, such as fruits and vegetables. Only 20% of our diet should be from foods that create acidity, such as nuts, dairy, meat, and whole grains. Forget the ‘calories in, calories out’ approach. Eating a 100-calorie apple is not the same as eating a 100-calorie snack pack. That’s because more than calories, we need to take into account the nutrient quality and the metabolic functions of the foods we consume. Apples are alkaline, and contains nutrients that nourish us. The snack pack on the other hand contains enriched flour, refined sugar, trans fat, and other additives, with very few nutrients. And the snack pack creates acidity, which makes us feel hungry again Mar 2014
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Natural Remedy for Muscle and Joint Pain
Capsaicin C
apsaicin is the ingredient that makes peppers, spicy hot. But did you know that Capsaicin also helps relieve minor pain too?
Capsaicin helps relieve muscle pain and pain from rheumatoid arthritis. It doesn’t cure any conditions, however it is widely used in pain management topical creams. When applied topically, capsaicin causes a warm tingling or burning sensation. However the burning sensation is reduced with time. OR perhaps people are ok with the burning sensation when they find the underlying pain beginning to subside. Experts believe that Capsaicin may reduce a chemical known as “substance P�, which sends pain signals to the brain.
Availability Capsaicin is available over-the-counter (OTC) and also in prescription form. It may take a couple of weeks of usage, before the pain begins to lessen.
Usage Guidelines Capsaicin is available in mild, medium, and strong concentrations. Experts recommend starting with mid-strength, which is 0.075% capsaicin, but going for the milder strength if the burning sensation is too strong.
When to apply it to joints? Capsaicin should be applied after a work-out or shower. If it is applied before, it may cause an increase in the burning sensation when hot water or sweat touches the area where capsaicin is applied.
Caution: Remember, this is the ingredient that makes peppers hot. So be sure to wash hands thoroughly after use, or the burning sensation will spread to other parts of the body. Disclaimer Always consult a doctor before using any medicine or herbs or any recommendations included in this magazine. 32
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