Weight Loss
Top 5 ways to weight loss:
1. Cut sugar (baked goods, soda, and table sugar, candy, etc...)
2. Cut Simple carbohydrates (white bread, white pasta, white rice...) increase complex carbohydrates (vegetables, grains, & legumes)
3. Do what you enjoy 30-40 minutes per day (Dance, biking, tennis, swimming...etc)
4. Eat on-time; set a routine
5. Drink plenty of water, increase green tea, lemon & water
These top 5 things to do to lose weight are easy and fun! There are many sugar free options in the grocery stores today. The best options are stevia, agave, or maple syrup added to fiber cereals or fiber cookies or bars.
Stevia is produced from the leaves of the Stevia rebaudiana plant. It's 250 to 300 times sweeter than sugar. In December 2008, stevia, a calorie-free sweetener was granted GRAS (Generally Recognized As Safe) status by the Food and Drug Administration. That means it's deemed safe and needs no additional safety testing. Stevia is available in individual packets.
Agave juice, or syrup, is also called agave nectar. Agave is made from a plant native to Mexico. The leaves produce a substance that resembles honey but is sweeter and not as thick. Agave nectar contains the natural fiber inulin, which slows down blood sugar response to dietary sugar, and may be why agave doesn't raise blood sugar levels as much as sugar and other natural sweeteners. Agave nectar does have calories -- about 20 calories per teaspoon, which is four more calories than white sugar. However, since it's sweeter than sugar, you can use less.
Maple syrup is sweet - and we're not just talking flavor. Maple syrup, as an excellent source of manganese and a good source of zinc, can also be sweet for your health.
Stop Smoking
Top 5 things to Stop Smoking
1. do not stop cold turkey! Set your cigarette pack to be used in 2 weeks time.
2. Take Vitamin C chewable 500mg every time you have a craving.
3. Drink plenty of water.
4. Have nuts, seeds, trail mixes, vegetable sticks for snacks
5. Protect your lungs with N-acetylcysteine (NAC)
- "Acrolein is a very reactive aldehyde present in cigarette
smoke....We found that acrolein blocks paraoxonase 1 activity
(Paraoxonase-1 (PON1) is an antioxidant enzyme made by the liver. It
protects against liver problems.1) and we confirm that serum
acrolein levels are higher in chronic renal failure patients....
Acrolein inactivates paraoxonase 1 in HDL (healthy cholesterol), a
process that is inhibited by N-acetylcysteine...This could offer new
insights to explain low PON-1 activities in smokers and renal failure
subjects as well as pointing at thiol-conserving reducing compounds such
as N-acetylcysteine, as putative therapeutic palliatives.2"
What this means is acrolein, found in cigarette smoke, blocks a protective antioxidant enzyme made by the liver. This protective enzyme is needed to prevent organ damage as shown by it being low in chronic renal failure patients. N-acetylcysteine prevents the protective antioxidant enzyme from being blocked which allows it to protect good cholesterol. The protection by n-acetylcysteine offers therapeutic potential in smokers and renal failure patients.
If you want to lessen your chances of being hooked up to a dialysis machine, consider taking n-acetylcysteine to reduce acrolein levels found in cigarette smoke.
- "Paraoxonase-1 is related to inflammation, fibrosis and PPAR delta in experimental liver disease." http://www.biomedcentral.com/1471-230X/9/3
Less Stress
1. Pray, meditate, exercise, yoga , pilates, etc...30 minutes first thing in the morning and last at night
2. Prepare a priority list for the week
3. Eat on a routine; schedule meals, grocery, etc
4. Take Holy Basil capsules, L-theanine chews or Tulsi tea for relaxation, reduce overwhelming feelings, and/or anxiety
5. Sleep routine: set your time every night; wake at the same time every morning
Hundreds of studies exist showing the many health benefits of green tea. But what makes it the most consumed beverage in the world after water is its pleasant taste and relaxation effect. Both of these qualities-and more-can be traced to a unique, neurologically-active amino acid in tea called L-theanine (gamma-ethylamino-L-glutamic acid)
Research on human volunteers has demonstrated that L-theanine creates a sense of relaxation in approximately 30-40 minutes after ingestion via at least two different mechanisms. First, this amino acid directly stimulates the production of alpha brain waves, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the inhibitory neurotransmitter, gamma amino butyric acid (GABA). GABA influences the levels of two other neurotransmitters, dopamine and serotonin, producing the key relaxation effect. (2)
1. Kakuda T, Nozawa A, Unno T, et al. Inhibiting
effects of theanine on caffeine 
stimulation evaluated by EEG in
the rat. Biosci Biotechno Biochem 2000; 64:287-293.
2. Mason R. 200 mg of Zen; L-theanine boosts alpha waves,
promotes alert relaxation. Alternative & Complementary
Therapies 2001,April; 7:91-95
Benefits of Body Control Pilates®Method
to Reduce Stress
Often exercise is said to be one of the best antidotes to stress. In the Body Control Pilates® Method, developed from Joseph H. Pilates classical Pilates Method, the benefits are many. Through regular practice and dedication, the progressive approach of the Body Control Pilates® Method develops core strength while increasing awareness and flexibility. Pilates movements also reduce stress and tension, increase energy, improve circulation and range of motion in hip and shoulder joints, as well as, strengthen the spine which promotes back health and overall well-being.
The benefits of Pilates emphasizes the point that the body is the only tool needed to achieve overall physical and mental fitness.
