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Did you know that experts predict that the CBD industry will reach more than $108 billion by 2027.
In this market, you’ll find CBD gummies, oils, vapes, skin care, balms, and even CBD- infused candles ! However, the reasons for using CBD varies between people. Some use it to aid self-care, relaxation, anxiety and pain relief. Others may incorporate CBD into their routine to enhance concentration and focus. Now more than ever, many individuals are turning to plants and natural healing to benefit their wellbeing, and the same goes for people going through menopause. What is CBD? CBD (cannabidiol) is one of over a hundred compounds found in hemp – a variation of cannabis. Hemp plants are ideal for extracting CBD because of their high concentration; however, it also comprises a low concentration of the intoxicating compound tetrahydrocannabinol (THC). For example, in the UK, CBD products must contain less than 0.2% THC to be considered legal. There are three types of CBD oil, including:
Is CBD Intoxicating? As CBD originates from cannabis, it may carry many misconceptions. Unlike its chemical cousin, THC, CBD is a non-intoxicating compound. Cannabidiol has non-euphoric effects and elicits a calming response in people who use it. However, CBD will not cause a “high” as long as the THC contents are minimal and follow the country’s regulations. Reliable brands will third-party test their products and make the relative lab reports available to view. If someone is apprehensive about trying cannabidiol, broad-spectrum CBD and CBD isolate shouldn’t contain any THC and may make a good starting place. What Symptoms are Associated with Menopause? Menopause is an entirely natural part of the ageing process that occurs when women stop having periods and are typically no longer able to have children. Women tend to experience menopause between the ages of 45 and 55 years old, as oestrogens levels begin to decline. As stated by the National Health Service (NHS), the symptoms of menopause may include:
There are methods in place to manage the symptoms, including hormone replacement therapy, creams, cognitive behavioural therapy (CBT), and lifestyle changes. However, for many women, menopause can create stress and discomfort. It may be a frustrating journey, and many find it challenging to manage the changes that come with it. Why Do Some Women Use CBD on Their Menopause Journey? When CBD came onto the market, many women started using it to supplement their lifestyle and the changes they experienced. Some women add CBD to their daily rituals to promote better rest, concentration and address mood changes. According to researchers, CBD may interact with a cell-signaling system called the endocannabinoid system — or ECS for short. This system seems to play a role in homeostasis, which is the body’s natural balanced state. That said, the system may influence digestion, fertility, discomfort, rest, the immune system and the central nervous system. With this in mind, women going through menopause are experimenting with CBD to promote overall contentment and wellbeing. How to Use CBD for Menopause Symptoms? If you’re new to CBD, it may feel daunting trying to understand and use it. Fortunately, the industry is catered to everyone, and thus, CBD comes in many forms. However, there are still a couple of things to consider before buying the first hemp product you find. Daily Use Like any other wellness supplement, experts say taking CBD every day will promote the best results. As CBD may interact with the ECS, some researchers believe it helps holistically boost wellbeing. Supplementing this system daily may work better for long term management. Finding the Right CBD for You CBD comes in many shapes and sizes, so finding the right product for you is essential. In case you’re looking for a sweet treat that’s easy to consume every day, there’s delicious CBD gummies which come in many flavours and vegan options. If gummies aren’t for you, then CBD capsules are a discreet method for taking cannabidiol on the go. Whether you’re at the office or relaxing at home, a capsule is easy to swallow. Another alternative is CBD oil which you can just squirt a few drops under your tongue, in a hot cup of coffee or a herbal tea. Choosing the right CBD for you is also about finding a trusted supplier who grows organic, natural extracts. A transparent brand will share if their hemp is pesticide and herbicide-free, but it is equally important to choose a company that provides lab reports. When CBD is third-party tested, you can ensure that the product fits the country’s THC regulations. In Conclusion CBD has truly made a mark on industries worldwide as a way to enhance your relaxation and invite peace and calm into your life. While many people are turning to natural remedies to soothe the symptoms of menopause, it’s best to consult a doctor about the best ways to manage your symptoms and discuss all your options.
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 Over 1 billion people all over the world, drink coffee daily ! A number of studies have been done touting the benefits of drinking coffee and how it can benefit your heart. On the other hand, drinking too much coffee can actually increase your risk of heart disease. Researchers explored the health and self-reported drinking habits of more than 360,000 participants from the UK Biobank database, working to learn how coffee intake may affect a person’s plasma lipid profile. Overall, the team found that heavy coffee consumption which means drinking at least six cups per day—is associated with increasing the amount of lipids in the blood, leading to a greater risk of cardiovascular disease. These same researchers also discovered that with each additional cup of coffee, lipid levels were pushed even higher. There’s certainly a lot of scientific debate about the pros and cons of coffee, but while it may seem like we’re going over old ground, it’s essential to fully understand how one of the world’s most widely consumed drinks can impact our health. Drinking a moderate amount of coffee may reduce the risk of heart disease, however, drinking large amounts of coffee, that means more than 750ml or more per day of coffee which is not paper-filtered may increase "bad" cholesterol levels. In another study researching the relationship between coffee consumption and cardiovascular disease - they found that drinking three and a half cups of coffee (caffeinated or decaffeinated) per day was associated with a 15% decreased risk of cardiovascular disease compared to drinking no coffee. The Italians have their own study which shows that drinking half a cup of espresso per day reduces your risk of death from heart disease by 37% and 28% reduced risk of death from all causes, compared to no or little coffee consumption. For the hard core coffee drinkers - unfortunately drinking more than 4 ounces or 120ml of espresso per day did not give you that extra edge of further reducing the risk of dying from heart disease or any other disease for that matter. The Swede’s found out that if you have already had a heart attack, it is best to drink 2 cups of caffeinated coffee per day and you give yourself a 40% less chance of dying from cardiovascular disease. Unfiltered coffee has been shown to increase cholesterol. You would have to drink more than 6 - 125ml cups per day to increase your total cholesterol by 20 mg/dl out of which the 16 is LDL the bad cholesterol and that triglycerides were also raised. On the other hand, drinking only 1 to 3 small cups of coffee per day was not associated with an increase in triglycerides or the "bad" LDL cholesterol levels and was linked with only a modest 4 mg/dL increase in total cholesterol. Bear in mind that most coffee mugs hold between 325 to 475ml of coffee, with some holding up to 590 ml . Now let’s get to the types of coffee… Unfiltered coffee seems to be worse for your heart compared to filtered coffee. Unfiltered coffee contains cafestol and kahweol, two cholesterol-raising chemicals found in coffee beans, while coffee filtered through a paper filter (including disposable K-Cups) contains only very small amounts of these constituents. Due to its cafestol and kahweol content, unfiltered coffee — including French press coffee, Turkish or Cyprus coffee, espresso, mocha, moka pot coffee, or coffee prepared using a metal strainer rather than a paper filter — may increase cholesterol or triglyceride levels. It is unlikely that the use of coffee additives (i.e., milk, creamer or sugar) is responsible for this association, as most of the reviewed studies controlled additive use. There is also evidence that if you stop drinking coffee it helps to reduce your cholesterol levels. Now what if we have a cup of coffee and a cigarette ? A Greek study showed that coffee together with smoking increases arterial stiffness, which again is not a good thing as it leads to heart disease. So, if we were to sum it up. Coffee in moderation of up to 3 cups providing not more than 400mg of caffeine per day is quite safe and beneficial for your heart, brain, physical performance, mental focus and weight loss. If you’re pregnant don’t have more than 200mg of caffeine per day or avoid it totally. And be aware that consumption of large amounts of caffeine as supplements or energy drinks carry their own risks - possibly because of the rapid ingestion of caffeine.  For the first time since 2007, the Department of Agriculture included raisins in its most recent tests for pesticide residues on fruits and vegetables, and the results are shocking: Raisins are now No.1 on the Dirty Dozen List. Of the 670 conventional raisin samples analyzed, 99 percent tested positive for at least two pesticides. On average, each sample was contaminated with more than 13 pesticides, and one sample had 26 pesticides. EWG (Environmental Working Group) does not usually analyze processed foods like raisins for their annual Shopper’s Guide to Pesticides in Produce. But because of the heavy pesticide loads the USDA found, EWG wanted to see how raisins compare to the fresh produce on their Dirty Dozen list. They found that if raisins were included in the dirty dozen list, they would rank No. 1. by a wide margin. In fact raisins would rank higher than fresh grapes, which would rank seventh. The bottom line: Raisins are one of the dirtiest produce commodities on the market – and even some organic raisins are contaminated. Children under the age of 15 eat a total of about 208 million pounds of raisins each year – about half of the raisins consumed in the U.S., according to Zion Market Research. The average U.S. consumer consumed about 1.25 pounds of raisins in 2017, the latest year for which the USDA has information. Zion’s industry analysis shows that slightly less than two-thirds of raisins are consumed as ingredients in other foods, with the rest eaten as a stand-alone snack. We’re particularly concerned about the potential hazards raisins pose to children, not just because they’re a common kids’ snack, but also because several of the most commonly detected pesticides on raisins can harm the still-developing brain and reproductive systems of infants and children. Here are some of the potentially harmful pesticides USDA found on raisins:
Our concern is not just for pesticides sprayed on crop fields. After drying, conventionally produced raisins are usually fumigated with toxic gases to control pests during storage. Fumigant residues can remain in foods after treatment, potentially posing hazards to consumer health, but the USDA does not test for fumigant residues. Fumigants are also hazardous for workers and the environment. The long-time fumigant of choice was methyl bromide – now banned for use in the U.S., except for imported or exported goods, because it damages the atmosphere’s ozone. Instead, dried fruit processors can use phosphine or sulfuryl fluoride. In a classic case of regrettable substitution, the EPA has also proposed ethylene oxide – a known human carcinogen – as another potential alternative to methyl bromide. USDA tested both conventional and organic raisins. In general, pesticides were detected less frequently on organic raisins, but in some cases, there were no differences between organic and conventional raisins. Bifenthrin and chlorpyrifos were detected about as often, at comparable levels, on both conventional and organic raisins. These pesticides cannot be used in the production of organic crops, so it is unclear why organic raisins are contaminated with these pesticides. Still, consumers should choose organic raisins when possible, since organic raisins tend to have fewer pesticide residues and can’t be fumigated. However, given that organic raisins are not pesticide free – 78 percent of organic raisins were contaminated with bifenthrin – we recommend that consumers choose fresh produce from the EWG Clean Fifteen shopper’s guide, instead of raisins of any variety. Believe it or not prunes are actually a healthier alternative to raisins which tend to be less contaminated than both conventional and organic raisins. According to USDA’s most recent tests.
Article Compliments From: https://www.ewg.org/foodnews/raisins.php  If you love candles as much as I do, then you’ll enjoy this blog post. From easing your stress to improving your memory, burning a candle in your living or work space can have many benefits. In the past a candle was a source of light, today a candle represents so much more. It represents celebration, romance, meditation, and improves our mood and wellbeing. A candle can instantly lift up any space by adding not just a beautiful fragrance, but also creates a soothing, calming environment. The flicker of candlelight produces a lovely ambiance that simply cannot be replicated. Lighting a few well-placed candles in your home can really create a cosy and intimate atmosphere. Adding a candle here-and-there will create softness in your room and instantly make it feel warm and welcoming. Candles are known for their soothing, healing properties and are often used by therapists, such as massage therapists, to create a peaceful ambiance in their therapy rooms. The sheer act of lighting a candle, its lovely flicker and the gentle glow it creates, helps ease and soothe the mind. Give it a try the next time you have a stressful day: light a candle, watch the flame and just breathe for a few minutes - even just 60 seconds can make a big difference. Did you know that our sense of smell plays a key role when it comes to our psychological health? That's one reason why scented candles have become so popular lately. Lighting a candle in any corner of your home or office can bring you numerous health benefits. On days that you are feeling a little low, burning a candle in your room can improve your mood. The soothing fragrance of the candle works like an antidepressant. The scent improves your mood, regulates your hormone levels, and also boosts your immunity. You can pick citrus fragrances like lemon that are believed to improve mood. Some scents are especially soothing. There are many calming scents that you can choose from such as:
Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can certainly decrease your anxiety and improve your sleep. Candles are a simple and stylish way that can help to improve your everyday quality of life. Add them to any room in your house. The use of subtle colours add a soft touch to any space; or go with bright, bold colours to really make an impact. They can also be very versatile, and come in a variety of styles and look wonderful in any room. Bathroom candles provide a spa-like retreat, strategically placed candles throughout your living room make it cosy and calm, candles at the centerpiece of your dining room table keep romantic candlelit dinners within arms reach, and kitchen candles spark the atmosphere where we gather most often and can kill odours. Use candles outdoors on your veranda or in your garden to create a magical, whimsical escape; and don’t forget to burn citronella candles to keep insects away. Lighting a candle is an easy way to just take a couple of minutes from your hectic work or family schedule. You could light one in your bedroom, office and bathroom. Spend some time breathing in beautiful fragrances, and relax for that moment - recharging yourself for the rest of the day... Mentioning hectic, office and work... did you know that lighting a candle can actually make you more productive by helping you achieve more focus. Candles can also assist in improving your meditation or prayer practices. If you do practice meditation or prayer then lighting a candle in that particular room will help you to connect more deeply with your soul or to a higher power. How about a little celebration and romance, grab your partner, light some candles and the rest I leave to your imagination ! When choosing candles, make sure they are made with real essential oils and soy wax which are soot free, non-toxic, burn clean, and last much longer than traditional paraffin ones which produce black soot and release toxic carcinogens into the air. Whether you are treating yourself or friends, candles make perfect gifts and a nice treat to yourself!   I want you to close your eyes and picture this… You’re at a tea party and there is only one type of biscuit offered - how about one of my favourites like a dark chocolate coated oat cookie. How many would you have ? One ? Two ? Now picture another scene - you’re at another party and there are four different types of cookies. How many will you have? One of each? More? Now let’s imagine something else. For your snack, you have a choice of eating apples OR a basic fruit salad ? Now picture something else, you find yourself at another event and the buffet is filled with a variety of fruits like berries, mangoes, pineapple, sliced sweet bananas, crunchy apples, nuts, cheese and those cute hors d’oeuvres… not to mention the prosecco or the gin and tonic … oooh and there’s more ! There is also a sit down dinner to a four course meal ! Now be brutally honest with your answer … Will you eat more of the apples, the basic fruit salad or will you walk away from the fancy event feeling stuffed ! ? Yep ! I think you get the picture now. I may have exaggerated a little - but it happens to all of us to varying degrees. Over the years, I’ve noticed that my clients who attend a lot of receptions, parties, and restaurants have more trouble losing weight than their eat-at-home counterparts. I always assumed the problem was the fattening nature of the food or the large portions you’re more likely to be served while out. And while these may indeed be important issues, new research is indicating that the single most important factor causing excessive caloric intake, in other words eating way too much - may instead boil down to, too much variety. One of the earliest quotes I heard my mother using was that “variety was the spice of life” .. Wouldn’t it be ironic if one of the very things we hold dear – variety and freedom of choice among the diverse and expansive food supplies – is the very thing making us fat? Our instinctual urge to eat a varied diet is important for health and was helpful during evolution. People who ate different types of food each day were – and are – more likely to obtain all the essential nutrients. Infants embrace variety and when presented with a large array of different healthful foods will naturally select a well-balanced diet, according to a classic study from the early 1900’s. But today, because of the wide array of unhealthy, fattening food available, our attraction to dietary variety may be getting us into trouble. The scientific evidence has been building for decades. Let’s pull out the rat study - because studies show that humans don’t react any differently to rats. When the rat’s regular diet is changed to a diet with a variety of choices, they eat more calories and gain weight. In another study which set out to prove that when people were offered different shapes or flavours - they tend to eat more. In this case they used pasta, when the subjects were offered more than one shape of pasta in a bowl, they ate more than if there was just one shape I quote Susan B. Roberts a professor of nutrition at the Tufts University Medical School… She says - “Variety has an enormous passive effect on calorie intake” “The higher the variety of items you are confronted with, the more most people consume without even realizing it”. Today’s variety is overwhelming and usually involves an array of high fat and calorie options, which studies show increased body fatness. (though, eating many different types of vegetable gets you skinny , but we too rarely benefit from this fact) “Variety creates torture,” - which at the end of the day - perhaps less is more. Our instinctual urge to eat more is so ingrained in us that the only solution to overeating and weight problems is to limit our choices. This may be why rigid diets seem to work well – at least for a short while, – no matter what type they are, or why going to a health farm and spa where choices are limited, is such a relief for some people. I mean if everyone in a Western country could move to an African village in the middle of nowhere, and trust me I have been there - everyone would be thin ! But let’s get back to reality, we’re not going to move to an African village or stay indefinitely at a health spa, so, what’s a person to do? Well … there’s a couple of things you could do, to help you navigate through the world of variety One of the easiest things to start with is by serving a variety of fruits and vegetables to your family and guests.. I bet you they’ll eat more healthy foods without even noticing it - especially if you have prepared a large platter with lots of different coloured fruits and vegetables. I remember for my daughter’s birthday party - one of the center pieces was a large silver tray filled with carrot, cucumber and red, yellow and orange peppers cut into sticks. I would add cherry tomatoes, and grapes. Next to it would be some dips… I can say that it was one of the first things to go. And yes mummies, we did have cake, jelly and finger foods. Another thing that you can do is to reduce the variety of fattening appetizers, side dishes, and desserts, no one will notice.. You can also control the food in your environment, since you’ll tend to eat whatever is accessible. Make sure a variety of fruits, vegetables and healthy foods are more easily available. A client of mine introduced me to a company that delivers fresh fruits and vegetables that are also chopped up and ready to eat. So no excuses ! If you don’t have the time to prepare it yourself - order it online and get it delivered. Healthy eating doesn’t have to be boring, you can use lots of herbs, spices, colourful fruits and vegetables by eating the colours of the rainbow - and thinking outside the box by playing around with texture, shapes and colours. For example you could try making zucchini noodles with pesto or a marinara sauce. If you feel like something comforting you could have some chicken with carrot or cauliflower mash. Then there’s the social life - restaurants - perhaps before you go to a restaurant, check out their menu online and make your choice ahead of time so that you’re not tempted by the fattening array of choices once you’re there. And last but not least when you go grocery shopping - do so with a list and stick to it 97% . I always give myself that 3% to buy the odd less healthy foods which make life a little sweeter ! Like I always say, life has it’s zigs and zags - as long as there are more zigs than zags - we are on the right path ! While the idea that ‘variety is the spice of life’ does not apply to promoting healthy diets and weight control across the board, we may still find that variety is good if we apply it to fruits, vegetables and other single ingredient foods !  This can be an extremely frustrating experience especially when you feel you are trying really hard to lose weight and you are not achieving your desired results. It, may be as simple as a couple of tweaks and changes to your exercise and eating habits which will get you to achieve your weight loss goals.
Below are mentioned the 18 common mistakes that people do when it comes to losing weight: #1: The Dreaded Weight Loss Plateau. – Don’t panic ! It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat. Your weight tends to go up and down by a kilo and it all depends on the foods you are eating, hormones and water retention. Another popular reason is that you most probably gained some muscle mass especially if you started exercising. Which is a good thing as we want to lose body fat and gain a little lean muscle. It’s a good idea to check your progress by measuring your body fat percentage and of course don’t forget to use your skinny jeans ! That’s my favourite way of checking. If my skinny jeans are feeling too tight , yes you know the feeling, like you’re being squeezed into a toothpaste tube – then you definitely need to get back on track.. If the skinny jeans are starting to feel loose and you look and feel sexy in them – well, give yourself a pat on the back. You are doing great ! #2. You’re not keeping track of what you’re eating: Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue of HOW much they’re really eating or drinking for that matter. Study after study shows that keeping track of your food intake helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t. A little note here, avoid tracking your food if you’ve been diagnosed with an eating disorder. #3. You’re not eating enough protein: Make sure you’re eating about 25-30% of your calories as protein. It has been shown to boost your metabolism, makes you burn an extra 80-100 calories per day and it can make you feel less hungry so you automatically eat fewer calories per day. Protein can have an incredible effect on reducing your appetite by regulating ghrelin the hunger hormone, it will also drastically reduce cravings and the desire to keep on snacking. One of the best ways to load up on protein is to have a high protein breakfast – this will help keep you full and keep your cravings at bay. High protein also keeps your metabolism fired up and prevents you from hitting that weight loss plateau we mentioned earlier. #4: You’re eating too much or too often ! Many people who have trouble losing weight are simply eating too many calories. You may think that this does not apply to you but again studies show that we tend to under-estimate our calorie intake and we are way, way off . Try using a calorie counter #5. You’re not eating clean enough. – Food quality is just as important as food quantity. Choose whole foods rather than processed junk foods. An easy and very simple way to stick to this is to eat single ingredient foods. Basically this means, that you eat foods that don't have a list of ingredients on the packaging. For example fruit – when you buy apples – that’s all there is, vegetables, beans, meat, eggs, cheese whole grains – in a nut shell it’s foods that occur in nature. #6. You’re not lifting weights or doing resistance training. – This is really important because as it helps to build or maintain muscle which burns more calories than fat and helps to keep fat off for the long haul. #7. You’re binge eating. Whether it’s on junk foods or relatively healthy foods like nuts, dark chocolate or cheese – you’re still eating more than your body needs. #8. You’re not doing cardio – this includes activities like jogging, swimming, cycling. Cardio helps to burn that stubborn belly fat which is the dangerous fat that builds up around your organs. #9. Are you drinking your sugar ? Avoiding all sugary drinks is an excellent weight loss strategy. They often make up a large part of a person’s calorie intake. So read the labels and watch what you are drinking. Even fruit juices fresh or packaged are high in sugar. Zero calorie drinks also count as they have also been shown to sabotage weight loss. #10. Sleep. Are you sleeping well ? Good sleep is sooo important for your body and mind. Did you know that adults and children that don’t sleep enough have a 55% and 89% risk of becoming obese. So make sure that you and the kids are getting enough sleep. #11. You’re not cutting back on carbohydrates. This is super important if you want to lose weight or if you have a metabolic condition such as type 2 diabetes or prediabetes. On a side note, some studies have shown that a low carb diet is more effective at weight loss than a low- fat diet. #12. You’re not drinking enough water. Water helps you lose weight. If you drink half a liter of water half an hour before your meals you will lose 44% more than your dehydrated counterparts. Drinking water helps you become a calorie burning machine ! #13. You’re drinking too much alcohol ! This is a tough one for most people – but if you want to lose weight faster, you’ve got to say goodbye to the alcohol. Drinking a spirit like vodka or gin with a zero calorie mixer is best. Beer, wine and sugary cocktails are very high in calories. Alcohol itself has about 7 calories per gram, which is high.. #14. You’re not eating mindfully: A technique called mindful eating may be one of the world’s most powerful weight loss tools. It involves slowing down, eating without distraction, savoring and enjoying each bite while listening to the natural signals that tell your brain when your body has had enough. Numerous studies have shown that mindful eating can cause significant weight loss and reduce the frequency of binge eating #15. There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea. Certain medications like anti-depressants can also make weight loss harder — or even cause weight gain. Yet all hope is not lost, with the right diet and exercise, it is possible. #16. Junk food addiction, in this case if you find yourself having very strong food cravings or a food addiction then the best thing would be to seek professional help in addition to incorporating a healthy diet. Step, by step you can beat it ! #17. Unrealistic expectations : Weight loss is generally a slow process. Many people lose patience before reaching their goal. Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than ½ a kilo per week. It is important to focus on creating better health and wellbeing through eating a nutrient -dense diet and add in exercise than to focus solely on weight-loss. #18. You’re too focused on dieting. Did you know that there are studies that show people who diet actually gain more weight over time. Diets don’t work in the long term. Focus on nourishing your body instead of depriving it and let weight loss follow as a natural side effect. Let your main focus be on creating healthy eating and healthy lifestyle habits for life ! I know, weight loss is not always easy and numerous factors can bring it to a standstill. Yet, at the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use. Try using strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises. In the end, changing your weight and your lifestyle requires patience, and the 3 D’s which are discipline, dedication and determination…  I must confess that I am such a sucker for ice-cream. One reason I was ’nearly’ a vegan for years was because I couldn’t give up my ice-cream.
We all seem to like ice cream, don't we? It’s no wonder with that highly addictive combination of fat and sugar. Truth be told, it is only recently that supermarkets have started stocking a variety of ice-creams to suit people’s nutritional needs. I am sure there are quite a few of you out there that eat ice-cream, and experience the short-lived pleasure only to pay for it later with wicked indigestion, gas, bloating and even diarrhea from the dairy and sugar combination. The good news is, like the grain industry have come up with gluten-free bread which can now be found everywhere, the ice cream industry is stepping up their game and creating healthier options for those that are lactose intolerant, Keto, Vegan, Paleo, or others that simply want to enjoy an occasional bowl of ice cream and not curse their decision a few hours later. So, the fact is, there's actually now some pretty decent store-bought ice cream options out there. So, let’s get down to the nitty, gritty of what to look for in a healthy ice-cream. Low Carb Keto ice cream lovers now have more choices than ever. Traditional ice cream is generally high in carbs, mostly from sugar, and contains around 20g carbs per ½ cup serving. Nowadays you can find ice cream that has less than 5g net carbs per 500ml. The only thing with keto-friendly ice-creams is that many brands may add indigestible fibre (such as inulin or tapioca fibre) to decrease net carbs. They’ll also throw in zero-sugar artificial sweeteners or sugar alcohols, which can cause uncomfortable gas, bloating, nausea, and diarrhea in some people. Put simply, avoid eating a whole tub of Keto ice cream in one go – otherwise …. the toilet is exactly where you’ll be sitting afterwards ! High Protein Regular ice cream uses cream as its base (hence the name), while “high-protein” brands are usually made with skim milk along with whey or milk protein concentrate to increase protein content. However, they usually only contain around 6g protein per serving; but to be fair, that’s double traditional ice cream’s protein content (2-3g). Don’t forget to read the labels, as many high protein brands may add some nasties such as gums or carrageenans. If you are lactose-intolerant or you generally avoid dairy, it may be tougher to find a high protein ice-cream since most are dairy – based. Low Fat Traditional ice cream contains anywhere from 7-13g of fat per serving. Today, you can find quite a few ice creams lower than 5g of fat per ½ cup—and there are even brands with literally zero fat. Low fat products in general are questionable as most often the fat is removed from the milk and is replaced with sugar, which we already know in large amounts is disastrous to a healthy, nutritious diet. We also know that without the fat you are more likely to eat more of it as you won’t feel satiated compared with the full fat varieties. Sweeteners Your average ice-cream has a high content of sugar which can range from between 12 – 24g of added sugar in ½ Cup. Today you can find dozens of low-sugar and even zero-sugar ice creams… for example; those that are labelled “low fat” or “high protein,” it’s important to consider what they’re replacing that sugar with to make it taste better than just a tub of ice. Usually, sugar is replaced with ingredients such as artificial sweeteners and sugar substitutes, which can often be worse for you than actual sugar. Here are some general guidelines. Avoid:
Consume in moderation:
Healthiest choices:
In summary, I would probably choose ice cream with a few grams of natural sugar over one that contains zero sugar, or contains large amounts of artificial sweeteners or bloat-inducing sugar alcohols. Additives Traditional ice cream, which is rich in dairy and high in sugar, fat, and calories, contains a very simple list of real food ingredients: milk, cream, sugar, egg yolks. However, in order to create “healthier” ice creams that tailor to specific diets or health needs, many of these basic ingredients get swapped out for alternatives, some of which may be harmless whilst others are anything other than healthy. Vegetable Oils Unfortunately, a large number of vegan and dairy-free ice-cream companies add vegetable oils as an emulsifier, to make up for the low-fat content. The most common vegetable oils used are soybean, canola and cotton seed. Avoid vegetable oils like the plague, simply put they cause inflammation in the body and are bad for brain and heart health. Natural Flavours When the label mentions natural flavours, it doesn’t necessarily mean that they are natural. “Natural flavours” is a blanket term for any plant- or animal-based ingredient that a company wants to keep secret. In general, while most “natural flavours” won’t kill you in moderate amounts, I’d look for ice cream brands that use more natural flavouring ingredients, like cinnamon, cacao, peppermint, mastic, rum and which are actually listed on the label. Gums, Stabilizers, and Thickeners Look at most healthy or dairy-free ice creams, and you’ll notice the presence of gums such as xanthan gum, guar gum, locust bean gum, acacia gum, or carob bean gum. These are added to prevent the formation of ice crystals, which is key to a rich, creamy, smooth ice cream. While these gums are generally thought to be safe, they are in essence soluble fibres that the body can’t break down, so for some people, especially those with Small Intestine Bacterial Overgrowth (SIBO) or leaky gut problems, they can cause digestive upset. Another very common stabilizer is carrageenan, which is an extract of red edible seaweed. It’s commonly used in ice cream due to its gelling, thickening, and stabilizing properties. However, it should be avoided as some animal studies link it to inflammation, diabetes and even cancer. Taste, Texture & Thaw Times. Even if an ice cream passes the test with macronutrients, sweeteners, and additives, along with quality and dietary considerations, you probably won't want to eat it unless it tastes good ! Two important factors are taste and texture. Healthy ice creams also tend to be somewhat more limited in flavours because the more add in’s added to them – the more likely they would sabotage the health factor. Most people want a creamier texture—regardless of whether or not there is any actual dairy in the ice cream—which is the result of higher fat content. Finally, there’s the importance of thaw time. There can be quite a variation in the time it takes for different ice creams to thaw. If an ice-cream takes 15 minutes to thaw before you can eat it – it may dampen your ice-cream enthusiasm. I am willing to bet that when most of you want to eat ice cream you'd prefer to eat it right then and there and if you have kids, there’s absolutely no way they'd want to wait ! Whatever ice cream you choose to eat, it can absolutely be part of a healthy diet but always in moderation !  Picture this…it’s 1985. Imagine a tween girl lazily laying in a park, on a sunny, bright day. She’s holding a glittery purple pen and a pink-princess journal, scrawling about unicorns and heartbreak high – “dear diary…”.
That is the cliché people visualise when thinking of “journaling”. But it’s not 1985. It’s 2021. Journaling is now a form of self-discovery through expressive writing, that aims to understand the complexity of human psychology, and adds clarity to emotions. In a University of Texas study called “How do I love thee? Let me count the words: the social effects of expressive writing” researchers found that participants who wrote about their deepest thoughts and relationships were more likely to engage in intimate discussions…strengthening their relationships through the simple act of writing. Further research found in Science magazine, and by Emmons and McCullough also supports positive outcomes from letting go of emotional hang-ups. Using journaling as a method of ‘downloading’ highs and lows from participants' minds, over a ten week period, showed that they were more happy about life. Journalist, Michael Grothaus even writes that there are studies suggesting journaling can strengthen the immune system, reduce blood pressure, and aid in better sleep (Grothaus, 2015). Journaling isn’t specific to happiness and health either. It helps in business and success too. Scientific positive psychology research shows a positive mindset results in: 31% higher productivity, 37% higher sales, 3x more creativity. Writing accesses the left hemisphere of the brain, which is analytical and rational (Psychology Notes HQ). This frees up your right brain to create, wonder, and ‘feel’. This sense of harmony allows us to boost brainpower and become more creative thinkers…better understanding the world around us, making a big difference in our well-being (Grothaus, 2015). However, simply writing a “brain dump” of words on a page may feel great…it might even make you feel happier, but there’s little evidence that it will increase your well-being. For journaling to have a positive impact on health, there needs to be prompts or guidance. Sign Up to My Program : Write Yourself to Wellness Through Journaling The journal program will provide you with hundreds of proven prompts and lesson topics over 14 days. Including daily notifications that will guide you through choosing the right prompt for the most positive experience. No matter what prompt you choose you will find yourself able to easily express emotions through writing. Your will discover… A boost in ‘feel good’ mood, Enhanced sense of well-being, Reduce symptoms of worry before an important event (like a work meeting); Discover improved working memory (Baikie & Wilhelm, 2005). You do not need to be an accomplished writer or a literary genius to get started. Each lesson will help you to break down barriers and make you more mindful of your actions. That’s not all… Each daily lesson is attached to a daily check-in, designed to keep you on track and focused. Plus, there is a mid-challenge review, designed to tap into your thoughts and improve program adherence. By the end of the 14-day challenge, you will be equipped with the mental strength, freedom and building-blocks to help make journaling an automatic habit; for more happiness, success and authentic self-growth. By journaling about the things you really enjoy, focusing on your responses, and making them a reality, you will feel better a happier. This means that you don’t need to turn to food to experience joy anymore. As a result, it can help you lose weight seemingly effortlessly when your main focus is not on eating and food. If you’re struggling with your weight and dieting, I want you to know that it’s usually not about the food...It’s often about the fact that you're not taking care of yourself and you're filling those voids with foods that give you pleasure. To conquer that issue, try tackling the journaling prompts which will help you to figure out what your needs actually are. Spoiler alert: it's probably not a bag of chips or a bar of chocolate. When you write your responses, you should feel happiness or light up a bit at the thought of the things your soul craves. When you feel that, you'll know that you’ve hit gold. That’s the real you speaking, and it’s time to listen. Click on this link to: Sign Up to My Program : Write Yourself to Wellness Through Journaling  Constipation isn’t something we often talk about, unless you hang around with me... But given it affects up to 25% of the population (and mostly women) it means a lot of us are suffering in silence. And while most people think of constipation as just an annoying symptom, it can also be the root cause of other symptoms and conditions, including fatigue, weight gain, low mood, and many more.
Unfortunately for most people, when this happens, they reach for a laxative pill, which can lead to what is known as lazy bowel syndrome. Your bowels become so addicted to laxatives that they cannot move without one. Laxatives should never be used on a long-term basis for constipation. They can actually lead to chronic constipation due to dehydration, complicating the problem and leading to a never-ending cycle. It is really important to understand that constipation is a sign that things aren’t right in our digestive process and left unchecked for a long time, it will eventually lead to other complications which may well have been avoided had the initial discomfort of constipation been checked and addressed in the first place. To understand the consequences of long-term constipation, it is important to understand the body’s excretion process. Your body must get rid of what it does not need along with toxins that may have tagged along with food you have eaten. There are toxins found in processed/pre-packaged foods and smaller amounts found in fresh foods that need to be excreted. So, how do you know if you suffer from chronic constipation ? There’s two different ways to tell if you have constipation. The first is the Rome III diagnostic criteria. It identifies people as having functional constipation when 25% of bowel movements are associated with at least two of the following symptoms: straining; hard or lumpy stools; a sense of incomplete evacuation; a sense of anorectal obstruction; the need for manual maneuvers; or fewer than three bowel movements per week in the previous three months, with an onset of symptoms longer than six months. How Constipation Endangers Your Health Most people think of constipation as a symptom rather than the cause of their health problems. For many functional gastrointestinal conditions like gut pathogens, leaky gut and food sensitivities, this is definitely the case - which is why you might want to get tested and uncover the root cause of your constipation. But, constipation itself can also be the root cause of other symptoms and conditions. Constipation can wreak havoc with your insides, stemming from one of three main issues; 1. Toxin reabsorption in the colon, including excess hormones that would normally be excreted in the stool. Imagine what happens when all these toxins are jammed in your colon and going nowhere. The toxins are left to lie in your digestive tract, and the dangers can be many, the most common is colon cancer. The body can literally absorb toxins into its tissues when our colon’s movement is stuck. 2. Imbalance of intestinal flora, including a reduction in healthy species and overgrowths of unwanted bacteria or pathogens. 3. Structural and physical effects of large hard stools and the straining that commonly accompanies them. Here are the top 10 symptoms and signs of constipation: 1. Effects of constipation on fatigue Constipation and fatigue go hand-in-hand, with strong evidence for a connection between the two. The reason being is a dysbiosis caused by constipation can increase the fermentation of carbohydrates and the production of various gases, including super smelly hydrogen sulphide thought to cause dysfunction of the mitochondria - the energy producers within our cells. Impaired detoxification of toxic substances that can enter the bloodstream may also impact energy levels and cause fatigue. 2. Effects of constipation on weight gain Yes, a build-up of poop can add a few extra kilos - anyone who has done colonic irrigation or an enema can attest to that... But what about ‘real’ weight, the fat storage kind? Yes, that too. Science is just starting to understand how a dysbiosis of intestinal flora can cause weight gain and obesity - but the link is definitely there. Hormone imbalances, particularly those relating to oestrogen have also been linked with obesity. So, not clearing those excess estrogens and having them reabsorbed back into your system might not be so good for your waistline. 3. Effects of constipation on the skin Another side-effect of toxicity associated with constipation is acne and skin breakouts. This happens when toxins and waste are re-absorbed back into the bloodstream via the colon, rather than being eliminated. This study showed that 54% of acne patients have significantly altered gut flora while probiotics (beneficial bacteria) have also been shown to reduce symptoms. One thing is for sure, beauty begins in the bowel. 4. Effects of constipation on SIBO Constipation is one of the highest risk-factors and most common causes of small intestinal bacterial overgrowth (SIBO). This recently discovered condition, where bacteria from the large intestine end up in the small intestine where they don’t belong, is thought to be responsible for up to 80% of IBS cases. While the most common symptoms associated with SIBO are constipation, diarrhoea and extreme bloating, it has also been connected with fatigue, weight gain and many of the other issues discussed in this blog post. 5. Effects of constipation on brittle nails and thinning hair Nutritional deficiencies can affect the growth of both hair and nails. And as we know, a lack of healthy flora in the gut can also decrease the absorption of many nutrients essential for energy and growth. Excess toxins being reabsorbed into the bloodstream doesn’t help your beauty regime, leaving you at risk of brittle nails and thinning hair. 6. Effects of constipation on poor immunity Our intestinal flora is responsible for much of the body’s immune response, including the removal of cell debris, viruses, bacteria, and cancerous cells. As constipation is often associated with missing or damaged bacteria (intestinal flora), the impact on your immune system can be significant. The toxic build-up and inflammation associated with constipation can also impair the immune system and leave you vulnerable to infections like urinary tract infections (UTIs). 7. Effects of constipation on estrogen dominance Constipation can inhibit the excretion of unwanted estrogen from the body and promote its reabsorption. We are exposed to a lot of environmental sources of estrogens through toxins such as plastics, medications and hormones in animal proteins that we consume. This means that most people have excess oestrogen coming into the body that needs to be excreted each day. If we are constipated, these excess estrogens can be re-absorbed in the colon and cause elevated estrogen levels, a condition also associated with allergies, weight gain, fatigue and breast cancer. Women who pooped three or more times a day had a 46% decreased risk of getting breast cancer compared to women who had bowel movements once per day. 8. Effects of constipation on structural conditions Beyond functional and chronic disease, constipation can also cause structural problems that may require surgical intervention. Straining during bowel movements and sitting on the toilet for extended periods can result in haemorrhoids, rectal prolapse, and anal fissures. 9. Effects of constipation on faecal impaction Faecal impaction is basically a bowel obstruction caused by poop that has hardened in the colon to the point that it is causing a solid blockage. In severe cases, faecal impaction can cause ulcers or bowel perforation. This is definitely one of the more severe side effects of constipation. 10. Effects of constipation on anxiety and depression Mood and anxiety disorders have long been scientific bedfellows with constipation and other gastrointestinal disorders. While constipation is often thought to be the symptom, recent neuroscientific research has begun to show the importance of intestinal flora in the development of brain symptoms. So, there’s even more reason you might be feeling low if you can’t go to the loo, and it's these kinds of side effects of constipation that people aren't often aware of that make a huge difference to our everyday lives. WHAT STRATEGIES CAN I USE TO RELIEVE CONSTIPATION? These are some healthier ways to get a handle on constipation:
Constipation can be either a symptom of dysfunction or the cause. In either case, it’s an important message about an imbalance in your body that needs to be addressed. By maintaining healthy digestion with ample hydration, good nutrition, probiotics, and stress coping, you’ll be on your way toward optimal intestinal health and keeping your thyroid and estrogen levels steady. Happy pooping!  Tomatoes are nutrition powerhouses and are actually a fruit which are prepared in meals like a vegetable. They are a rich source of vitamins, minerals, and antioxidants including lycopene. Lycopene is a powerful antioxidant providing numerous health benefits. It is shown to enhance athletic performance and improve overall health and fitness. Drinking tomato juice prior to workouts is said to reduce harmful chemical levels caused by oxidative stress. Think about lycopene as the inflammation clean-up crew when we exercise. Demanding workouts increases levels of oxygen (oxidative stress) and other chemicals potentially damaging to muscle tissue, cells, and even DNA. Antioxidants—especially lycopene—have been shown to significantly reduce these inflammatory chemical reactions. There are research studies done which show that consuming tomato juice can be better than energy drinks at helping the body recover from exercise. Experts say that tomatoes provide vital chemicals to help muscles recover and return to normal after being stretched and strained. A number of health institutions in Greece conducted tests on 15 athletes over a period of two months, looking at vital signs before, during and after exercise. Nine of the athletes drank tomato juice after exercise and six consumed their regular fizzy energy drink. Those drinking tomato juice had quicker levels of muscle recovery and their glucose levels returned to normal faster after strenuous exercise. Tomatoes contain a compound called lycopene, which principally give them their deep-red colour. In the study, led by researchers at the General Chemical State Laboratory of Greece, harmful levels of enzymes and proteins which contribute to muscle and brain damage returned to normal quicker in those athletes who drank tomato juice after exercise. The researchers said tomato juice was so effective that people with higher levels of harmful proteins could benefit in just two months. This study was published in the journal Food and Chemical Toxicology. Other Health Benefits of Tomato Juice…Lycopene-rich tomato juice does more than improving athletic performance. Its superior antioxidant effect provides numerous health benefits.
You can add some more anti-inflammatory sprinkles such as ½ a tsp of turmeric, a pinch of black pepper, or tabasco sauce, Worcestershire sauce and if you’re feeling naughty you could add a splash of tequila or vodka ! Stir with a cucumber or celery stick and enjoy ! |
AuthorBarbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life ! Archives
January 2022
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