Top 10 Immunity Superheroes You've Never Heard Of (But Should)

The superfoods and herbs you need to live healthier, sexier and longer!

Your immune system is vast and complex. It is designed to detoxify your body as well as protect it from illness and foreign invaders.

Harmful bacteria, viruses, calcium-forming micro-organisms and candida are part of our world. Unfortunately, so are toxic chemicals, including everything from pesticides to car pollution to nuclear radiation to most municipal tap waters. In our world these harmful micro-organisms and the endless list of toxic chemicals assault our immune system consistently. Coupled with these assaults are the daily stresses of life and their deleterious effects upon us.

All of these add up to a weakened immune system: colds and flus, coughs, fevers, chronic health problems, skin disorders, digestive distress, nervous conditions, chronic fatigue and even cancer. When the body has too much to deal with, it stops being able to get rid of its waste efficiently and requires more support to help it fight off what is attacking it.

Fortunately, our immune system can be improved and empowered to such a point that not only can the harmful microbes be halted and the chemicals detoxified, but also a “stress defense shield” may be built up that can even drive off the effects of daily stress.

We all can learn more about how to empower our own immunity. I believe the best way to activate genius within the immune system is by ingesting certain superherbs and superfoods, taking probiotics and cultured foods, minimizing toxic food exposure by eating pure, organic, raw-living foods and making appropriate healthy lifestyle improvements.

In 400 BC Hippocrates said, “Let food be your medicine and let medicine be your food.” Both aspects of this phrase must be considered — not just food as medicine, but also medicine as food — that means superfoods (the most nutrient-rich plant foods in the world) and tonic superherbs (herbs that can be taken regularly like food). Out of 40,000 herbs used worldwide, perhaps only 50-60 of them are tonic superherbs. These superherbs should be taken for long periods, because, like all tonics, they are more like food and they build health treasures within and nourish our “stress defense shield.”

Whenever possible, try to include the following superfoods, superherbs and super products in your daily regime:

1. Reishi Mushroom

Reishi is Queen of the Medicinal Mushrooms. Reishi is the most well-studied herb in the history of the world. She has been the most revered herbal mushroom in Asia for over 2,000 years. The Daoists consider Reishi an “elixir of immortality” that is celebrated for its ability to significantly improve the functioning of the immune system by protecting us from the onslaught of viruses, bacteria, unwanted guests, pollution, chemicals, molds, and the toxicity that we are often subjected to in our world. Reishi helps build up our “stress defense shield” creating feelings of well-being within in spite of outer stresses.

2. Chaga Mushroom

Chaga is the King of the Medicinal Mushrooms. It contains the highest amounts of anti-tumor compounds of any herb. These compounds are in the form of betulin, betulinic acid and lupeol, which are powerful anti-mutagenic compounds naturally present in the white part of the birch tree’s bark (in which the chaga typically grows). Chaga is also extremely high in nourishing phytochemicals, nutrients, and free-radical scavenging antioxidants, especially melanin. Chaga is second only to cacao in antioxidant content. Chaga is the most powerful cancer-fighting herb known.

3. Gynostemma

According to the scientific herbal research being conducted in the People’s Republic of China, gynostemma has been identified as the most medicinal of all the Chinese herbs. It contains 120 saponins (immune modulating molecules that are fat soluble on one side of the molecule and water soluble on the other side) — all of which possess unique and specific health-giving properties. Gynostemma is a true tonic — you can take it or make tea out of it nearly every day with benefits that accrue the more you consume it. Gypenoside 49 (49th of the 120 saponins) has been identified as a telomerase activator that youthens us genetically.

4. Ginseng

Known throughout the world for its amazing energy-restoring and strength-building properties, ginseng is an adaptogen that helps our bodies “adapt” to stressful environmental conditions. Ginseng root can boost energy, induce mental alertness and increase endurance. Ginseng also helps fight pain and alleviate radiation damage to healthy tissues.

5. Chlorella

Chlorella is a natural green micro-algae, and a superfood detoxifier. It contains high levels of complete protein with properties that bond with heavy metalsand chemical toxins, helping to eliminate them from the brain and nervous system. Chlorella is the highest chlorophyll-containing plant in the world with 40 times the chlorophyll content of the best wheatgrass juice known.

6. Zeolites

Zeolites are a form of unique, volcanic mineral compounds with crystalline structures that form a sort of “cage.” This “cage” works like a magnet to attract heavy metals, chemicals and other pollutants (e.g. radioactive isotopes), capturing them and allowing their easy removal (without being re-absorbed) from the body. Zeolites have been shown to have anti-viral and cancer-fighting effects.

7. Shilajit

Contains 80+ minerals and fulvic acid which assists in the removal of toxins, improves nutrition to cells and helps restore electricity to the blood. Shilajit promotes the movement of minerals into muscle, tissue and bone. It is anAyurvedic mineral-herb which translates as the “conqueror of mountains and destroyer of weakness.”

8. Astragalus Root

One of the most potent immune tonics used to improve the lungs, strengthen muscles, increase metabolism, reduce stress and strengthen the genetics. The first telomerase activator product to make it into the market is TA-65, an extract of astragalus.

9. Camu Camu Berry

This plant-derived Vitamin C source will super-boost your immune system and help repair connective tissue. Camu Camu is one of the most concentrated supplies of Vitamin C in the world, and a powerful antioxidant.

10. Probiotics

Consuming a combination of good quality probiotics (these include friendly bacteria such as: Lactobacillus acidophilus, Bifidus infantis, B. longum, L.bulgaricus, S. thermophilus, L. plantarum, L. salivarius, Enterococcus faecium, etc.) and cultured and fermented foods like coconut kefir will lead to enhanced immunity as the beneficial probiotic bacteria are symbiotic allies to your body that help: fight viruses, candida and other infections; produce B vitamins; and assist in detoxification. Probiotics help build up that “stress defense shield.”

We live in a time of unprecedented abundance. Through the Internet and the advancing health freedoms we are all enjoying, we have easy access to these superfoods, superherbs and super health products.

When you start investigating and utilizing these substances consistently and regularly, you will notice that your immunity will step-by-step be enhanced. Your thoughts will have more clarity. Your overall energy will increase. You will also likely sleep better and perform better in athletic activities. Your overall productivity will improve. Digestive distress decreases. Feelings of well-being begin to dominate your life.

Superfoods and tonic superherbs can be added into anyone’s diet. Simply begin with the first one or few that you’re drawn to and go from there. Get out a blender and have fun. Make different teas with the superherbs or smoothies with the superfoods. Better yet, take your superherb tea and blend it with your superfoods to make the best elixirs ever. Getting healthier and healthier is fun!

Sourced from Gaiam Life

Coverage - Chat, 29th May

Inspiration in a Minute: The Lifelong Gift

What do Paul McCartney, Ringo Starr, music entrepreneur Russell Simmons and 1 million school kids have in common? Meditation! Check out this clip from the documentary School of Thoughtto see why they call meditation the gift you can call on anytime.

We asked experts, authors and readers like you to share their stories of Hope. Every day for the next month, you’ll find new tips for optimism on Gaiam Life, theStream of Consciousness blog and our social media sites: Facebook,Twitter and Pinterest. And don’t miss the GaiamTV.com Hope Film Festival, with FREE films all month long.

CHECK OUT THE VIDEO HERE ON GAIAM LIFE!

Coverage - Natural Health, June

George Foreman

George Foreman’s website has undergone a refreshing make-over! Take a look here. Our favourite is the 4 Portion Easy Clean Grill...

10 Health Benefits of Green Smoothies

You’ve heard that green smoothies are healthy, but maybe you still need convincing. Here are 10 reasons to give them a try, whether you’re a raw foodie or just trying to eat a little healthier:

1. Green smoothies are very nutritious. The ratio of nutrients in them is optimal for human consumption; about 60 percent ripe organic fruit mixed with about 40 percent organic greens.
2. Green smoothies are easy to digest. When blended well, most of the cells in the greens and fruits are ruptured, making the valuable nutrients easy for the body to assimilate. Green smoothies literally start to get absorbed in your mouth.
3. Green smoothies, as opposed to juices, are a complete food because they still have fiber. Consuming fiber is important for our elimination system.
4. Green smoothies are among the most palatable dishes for humans of all ages. With a 60:40 ratio of fruits to veggies, the fruit taste dominates the flavor, while the greens balance out the sweetness of the fruit, adding a nice zest to it. Even people who eat a Standard American Diet enjoy the taste of green smoothies. They are usually quite surprised that something so green could taste so nice!
5. A molecule of chlorophyll closely resembles a molecule of human blood. According to teachings of Dr. Ann Wigmore, “consuming chlorophyll is like receiving a healthy blood transfusion.” Many people do not consume enough greens — even those who stay on a raw food diet. By drinking two or three cups of green smoothies daily, you will consume enough greens to nourish your body, and all of the beneficial nutrients will be well assimilated.
6. Green smoothies are easy to make and quick to clean up after. In contrast, juicing greens is time consuming, messy and expensive. Many people abandon drinking green juices on a regular basis for those reasons. To prepare a pitcher of green smoothie takes less than 5 minutes, including cleaning.
7. Green smoothies have proven to be loved by children of all ages, including babies of six or more months old. Of course you have to be careful and slowly increase the amount of smoothies to avoid food allergies.
8. When consuming your greens in the form of green smoothies, you are greatly reducing the consumption of oils and salt in your diet.
9. Regular consumption of green smoothies forms a good habit of eating greens. After a few weeks of drinking green smoothies, most people start to crave and enjoy eating more greens. Eating enough greens is often a problem with many people, especially children.
10. While fresh is always best, green smoothies will keep in the refrigerator for up to three days, which can be handy at work and while traveling.

Need ideas for what to put in your green smoothie? Find reader-recommended recipes here.

Sourced from Gaiam US blog

How Yoga Heals Depression

Why poses can be better than a prescription

Perhaps you go through your day feeling a general sense of melancholy; you don’t laugh as much as you used to and feel a subtle pressure on your chest. Or maybe it’s more serious; you struggle to get out of bed in the morning and feel breathless beneath a dark cloud. Depression affects nearly 15 million Americans, many who take medication to help elevate their mood. But whether you experience depression as a subtle sadness, or as a life-altering health condition, yoga may provide a path for healing.

Depression from the yogic viewpoint

Amy Weintraub, author of Yoga for Depression and founding director of the LifeForce Yoga Healing Institute, which trains practitioners in yoga for depression and anxiety, says that when you look at depression from the yogic perspective, there are two deficits to address. The first is a lack of breathing. “Often depressed people do not have enough prana, or breath, coming into their body,” she says. “They are not getting enough oxygen to the brain so it can fully function.”

The second is a lack of connection to self and others. “Our natural state is wholeness; we are born connected,” says Weintraub. “Little by little, as we go through trauma, loss, the kind of parenting we receive, we begin to separate from our true nature, which can lead to a feeling of alienation and loneliness.” Weintraub says that many people carry this sense of loneliness, and this lack of fully breathing, as depression.

How practicing yoga improves your mood

Yoga’s effectiveness in healing depression has been proven both anecdotally and through numerous studies with scientific methodologies using randomized controlled trials — a format considered the most effective for determining accuracy of study results. Preliminary evidence suggests the benefits of yoga are similar to that of exercise and relaxation techniques. One study suggests that three months of practicing yoga for 90 minutes a week improved depression in participants by about 50 percent.

Weintraub says that yoga that includes breathing practices called pranayama offers a positive mood-altering effect, by elevating our “feel-good” hormones dopamine, prolactin and oxytocin. Deepened breath work reduces stress by allowing a person to physically experience the sensation of relaxing. Some studies have shown that the controlled breathing aspect of yoga reduces levels of two stress hormones, cortisol and corticotropin.

Yoga also stimulates our vagus nerve (a nerve that runs from the back of the neck to our perineum), says Weintraub. Stimulating this nerve is one way some practitioners treat depression. 

Practicing yoga also offers an important connection to community. Many practice with a favored teacher in a group setting, or sanga, which creates a sense of belonging. “Feeling separate is built into our high-tech culture,” says Weintraub. “We are connected globally, but disconnected personally. When we go to a yoga class we have the sanga, the community, of that class.”

Shannon Paige Schneider, owner of Om Time Yoga Centers and a teacher trainer and blogger, says that yogic communities can fill a space of loneliness. “Community creates a cultural pattern of connection and helps significantly with depression,” she says. “There is the lesson that one is not alone when one shows up to yoga.”

Another significant healing aspect of yoga, whether practiced at home watching an online video or DVD or with a group, is that it offers a path for connection to self. “People who are anxious and depressed often don’t feel comfortable living in their own bodies,” says Weintraub. “They are living from the neck up. When you practice yoga, you are cued to pay attention to the sensations in your body, and for some people it leaps over that feeling of ‘it’s not safe to live in my body anymore.’”

Schneider also says that this connection to self, through yoga, helps a depressed person re-channel her quality of thought. “Depression can be a negative emotion held in place with negative self-talk,” she says. “Yoga can help one step out of self-talk that harms into a self-talk that entrusts, accepts and loves.” 

If you have been taking medication for depression, Weintraub cautions to be sure to work with your prescribing psychiatrist before going off your meds. “Don’t go cold turkey,” she says. “Slowly build your practice, and slowly go off your meds with observation.”

How to motivate to the mat

When you’re depressed, it’s not always easy to start a new routine. Begin a yoga practice with small steps, suggests Weintraub. If you’re at the point where you can’t get out of bed in the morning, start with gentle stretching in bed. “Take baby steps, and don’t judge yourself for not doing a longer practice,” she says. Keep your listening device next to your bed — whether it's an iPod®, CD, DVD or video — and begin by doing just one section of the program, perhaps a short breathing technique or warm-up stretches. Gradually work your way up from there.

Once you are ready for a longer practice, choose an approach that is right for your level and need. “If you are really depressed and you go to a class, start with a restorative class,” says Weintraub. “Yoga is about union, about a sense of connection to yourself and others. If you do not feel that way when you walk out of the class, then find a different class.”

Look for yoga classes specifically oriented toward depression and anxiety, suggests Schneider. “These classes create a safe place to enter yoga,” she says. “Yoga can be seen as so perfect — crisp and clean on the covers of magazines — when in fact many of us use it as a healing modality for great places of

discomfort in our own skin. Truth be told, yoga is perfect for the messy spaces in our hearts, minds and bodies.”

Sourced from Gaiam Life

Pilates Mermaid Side Stretch

The Pilates mermaid side stretch lengthens and opens the side body. This variation on one knee makes it a more intense stretch and adds a bit of a workout for the obliques. This exercise has an inner flow that uses the breath to deepen the stretch. You can use just your body weight or add light weights. Repeat 2-3 times, then switch sides. 

Check out the demonstration video at Gaiam Life US

Marinated Beetroot with Grilled Goats Cheese

Ingredients 

3tbsp Olive Oil (plus extra for greasing) 

1tbsp Red Wine Vinegar 

1tsp Sugar 

1tsp Thyme Leaves 

4 raw Beetroot (peeled and very thinly sliced) 

2x 100g Vegetarian Goat’s Cheese Rounds with Rind (halved horizontally) 

4 handfuls Rocket 

Method 

1. Mix the oil, vinegar, sugar and thyme in a shallow dish and season well. Add the sliced beetroot and marinate for at least 1 hr or overnight, if you like. 

2. Heat grill to high. Season the goat's cheese slices, then place on an oiled baking tray and grill for 2-3 mins until golden and melting. 

3. Lift out the beetroot, reserving the marinade, and divide between 4 plates. Top with the rocket, a round of goat's cheese and a little more rocket. Drizzle with the marinade and serve. 

Recipe sourced from: http://www.bbcgoodfood.com/recipes/711660/marinated-beetroot-with-grilled-goats-cheese

Beat Indigestion with Yoga

Feeling the burn? Find fast relief from gastric upsets with these top poses...

Yogi David Olton reveals his yoga postures to help fight indigestion.

Wind relieving posture
- Lie on your back with your left leg straight and place your right knee towards the chest with hands clasped around shin.
- Inhale deeply filling your lungs.
- Hold the breath and lift the head and shoulders bringing your nose to your knee.
- Hold your breath retaining the position for a few seconds.
- Exhale and slowly lower back to the original position.
- Repeat three times on the right leg and three times with the left.

Revolving abdomen
- Lie on your back with your knee bent and together above hips.
- Place arms by the side shoulder height and palms face upwards.
- The back of the head should be resting on the mat with chin in alignment with the chest so the neck is long.
- Inhale deeply, and on the exhale float the knees towards the right elbow, place right hand on outside of left knee and turn chin towards left shoulder.
- Hold for 5 deep breaths. Inhale head to centre first, release right hand and bring knees back to centre above hips.
- Repeat exercise three times on each side.

Forward bend
- Sit upright with the legs together with feet flexed.
- Feel the sitbones, (the two boney parts of your bum) pressing down into the mat.
- Inhale, lifting out from the hips and raise the arms alongside your ears.
- Exhale and fold from the hips and reach your hands around your feet, (you can use a towel if you cant reach).
- Extend your trunk along your legs and bend your elbows out to the sides as you pull on your feet.
- Lower your head until your forehead rests on your shins.
- Hold for about 20 seconds.
- To come out, raise your head and release your hands. Keep your back straight raise your trunk and come back to the original position.
- Ideally practice every day, or three-four times a week if time is tight. Begin with a few rounds of the sun salutations to warm and limber your body before moving into the aforementioned asanas. Remember a little goes a long way, so even 15 minutes a day should reap benefits.

Content sourced from Women's Fitness online.

Detoxify Your Thoughts

Cleanse your body and mind of limiting beliefs

Sometimes even our best intentions are thwarted by our limiting beliefs about what we can accomplish. These tips can help you let go of those beliefs and welcome success and happiness.

Ever geared up to make a positive change only to find your efforts derailed weeks or even days later? 

Perhaps this was the year you planned to practice yoga or add in an exercise routine. Maybe you were ready to learn a new language or run a marathon or take a cooking class. Could be you were committed to living with greater compassion for yourself and others.

Chances are (and I’m writing from experience here) that you planned and prepared and set out with good intentions and plenty of enthusiasm to make these changes stick and accomplish your goals. Yet within weeks, that enthusiasm waned and left you feeling stuck right where you started.

If that experience sounds familiar, no doubt you were sabotaged by your own limiting beliefs — beliefs that many of us don’t even know we have.

Time to detoxify. Just as cleansing and detoxifying your body can be important to maintaining physical health, cleansing yourself of limiting beliefsis the key to creating vitality and wellness that will steer you toward greater success and happiness.

“A lot of times, when you change some core unconscious beliefs, you then have a chance to adopt the conscious beliefs that will serve you in your life,” says Gay Hendricks, Ph.D., psychologist and Gaiam University faculty member and the author of numerous books including The Big Leap. 

How Beliefs Work

Beliefs are simply thoughts or ideas repeated over and over until they become tethered to every aspect of our lives. We take them as truth — even though they are merely illusions. We act from them. And, as a result, they are reflected back into our lives as tangible results. Empowering beliefs can support us en route to our greatest potential. However, often we are saddled with limiting beliefs that narrow our possibilities and keep us from the things we most desire.

Parents, teachers, friends and even television programs influence our limiting core beliefs, many of which we absorb unknowingly as children. They become embedded in our unconscious and affect everything from how we feel about ourselves to how we interact with others, succeed in our careers and accomplish our goals.

The Universe, Hendricks says, delivers what we focus on and think about. So, if you hold the belief that you aren’t lovable, you will act on that and draw people and circumstances into your life that repeatedly support that belief bytreating you poorly. Believe that there are no good jobs available? Your belief will keep you from seeing the exciting opportunities that are out there.

Yet, by identifying and exploring our unconscious beliefs, we can release those that are sabotaging our success and replace them with conscious beliefs that support, inspire and empower us toward our greatest selves.

How to Identify a Limiting Belief

1. Notice what you complain about. If you are constantly frustrated or complaining about the same thing — three times or more — congratulations, you have uncovered an unconscious belief, Hendricks says. If you are always complaining that you feel criticized by your boss or spouse, for example, which belief do you hold that suggests you deserve to be criticized? If you complain about how little you have, what belief do you hold that indicates you don’t deserve more?

2. Look clearly at your current circumstance. You say you want to lose weight, but your cupboard is filled with cookies and chips. Perhaps you think you’re ready for a loving relationship, yet you work so much that you leave no time to date. Your current circumstance is a physical representation of the beliefs you hold. If you aren’t moving toward what you want, chances are an unconscious belief is catching you up. Often, Hendricks says, we don’t recognize our core beliefs until they create some negative results. Look closely at the results you’re getting — if they aren’t what you want go deeper and explore the beliefs behind them.

3. Pay attention to the self-talk. What is your inner voice saying? Is it encouraging and helpful, or does it sound narrow, constrictive, even guilty? The words we use with ourselves (and others) are powerful and often evolve from the unconscious beliefs we hold. Next time you’re in a situation that feels stressful or scary or difficult, stop and pay attention to that inner voice, then cross-examine it. Awareness can diffuse the power of that negative self-talk and allow you to choose language that works with you rather than against you.

All of these techniques require an openness and a willingness to explore your own thoughts and experiences. That isn’t always comfortable, Hendricks says. Go easy. Take on these beliefs with gentleness and plenty of self-compassion.

“In order to change, we don’t need to beat ourselves up or criticize ourselves,” Hendricks says. “In order to change, it’s important to love and accept the very thing we’re here beating up on.”

How to Boost Your Belief System 

Once you’ve identified the beliefs you want to change, recognize them for what they are — repeated thought patterns. Bad habits. With practice and commitment, you can trade out the bad beliefs for better ones. Here’s how to do it.

1. Stop the behavior pattern. Become aware of your behavior. If, for example, you catch yourself buying doughnuts when you want to lose weight, or you’re surfing the web instead of developing your resume for that dream job — STOP. Take three deep breaths and notice that your behavior is coming from your unconscious limiting belief and it’s sabotaging you. Now, put the doughnuts back, click off of Facebook, or pick another, better behavior that aligns you with a more empowering belief.

2. Develop a new conscious belief. Next, choose what you do want in your life and develop a belief to support it. If you want to have a healthier body, replace your limiting belief of “I can never lose weight” with a better one: “Each day I make healthy choices for my body.” Go for greater abundance by replacing old beliefs such as “I don’t deserve it” with “I appreciate and embrace all the abundance in my life.” Repeat your new belief often. Practice it. Write it down. Consciously take actions that support those new thoughts. In time, you’ll form powerful new habits around your empowering beliefs.

3. Cultivate support. “One of the reasons people stay the most stuck is that they have a group of friends around them that support their victimhood,” Hendricks says.

If you now subscribe to the belief that you are talented and competent and ready for that big promotion, it’s not easy to be around people who don’t take you seriously or claim that you’re not qualified. Just as living with a spouse who makes mac and cheese every day can be hard on your weight loss plan. 

As you and your beliefs evolve, it’s important that you have a support group that does the same. Talk to the people closest to you. Tell them what you need and desire, and ask them to support you in that. But know, too, that often when we drop our limiting belief patterns, we must also release the friendships, habits and other things in life that don’t align with our new way of thinking and living.

4. Make a commitment and take action. Commit to your new belief and support it with consistent and specific action.

If, for example, you replace your limiting belief that you don’t deserve a loving marriage with a better belief that you are deserving of a loving relationship, you’ve got to start acting on that belief. Perhaps that action inspires you to marriage counseling. Maybe you will behave more lovingly toward your partner by openly appreciating him three times a day or doing three things to support your relationship.

Changing your beliefs will alter your actions and that becomes life changing. When you uncover and detox from the unconscious draining beliefs that are keeping you stuck, your life will open up and expand. You’ll be free to adopt better beliefs and behaviors that will help you grow into your greatest self andcreate the life you desire. Believe it!

Sourced from Gaiam Life

Get to Sleep Fast

Struggling with your days because of a poor night’s sleep?

Naturopathic physician James Rouse recommends these quick remedies when you need to get to sleep (or back to sleep) fast.

“Approaches like these are effective for the majority of patients suffering from sleeplessness,” says James Rouse, N.D., noting that many regain healthy sleep patterns within one to three weeks.

“Success can depend partly on how you approach it,” he adds. “I ask my patients to start by letting go of the idea of having control over getting to sleep, and opening their mind to just letting the body do what it's programmed to do. Most people are surprised at what a difference a simple mental tool like this can make.”

Read our detailed interview with Dr. James on alternative medicine to prevent and treat insomnia to find out how you can get to sleep — or back to sleep — fast!

“Approaches like these are effective for the majority of patients suffering from sleeplessness,” says James Rouse, N.D., noting that many regain healthy sleep patterns within one to three weeks.

“Success can depend partly on how you approach it,” he adds. “I ask my patients to start by letting go of the idea of having control over getting to sleep, and opening their mind to just letting the body do what it's programmed to do. Most people are surprised at what a difference a simple mental tool like this can make.”

Read our detailed interview with Dr. James on alternative medicine to prevent and treat insomnia to find out how you can get to sleep — or back to sleep — fast!

Check out the reasons to your sleep loss and how to deal with it at Gaiam Life.

Salad Days: Two Delicious Vinaigrettes You'll Love

You’d probably guess that, as a nutritionist, I’d love salads. And luckily I do. They’re one of my favorite things to order on most menus. But in order for me to love a salad, I’ve got to love the dressing, and finding a tasty dressing that is low in calories and fat is not that easy.

As a kid, my favorite dressings were blue cheese and Russian. I would dip cherry tomatoes and cucumber slices into Russian dressing and eat them as if they were candy. However, as I grew up and (sadly) had to start watching my weight as well as my cholesterol levels, I came to appreciate the flavor of lower-calorie vinaigrettes. And now they are my favorite dressings. (Though, truth be told, I still love to splurge on a really thick blue cheese every once in a while!)

Below you’ll find two of my favorite vinaigrette recipes. The ingredients are quite simple; however, I do find that a mini food processor really helps to thicken and emulsify the vinaigrettes, making them seem more like restaurant-quality dressings. Mini-prep processors aren’t very expensive and are well worth the investment.


Strawberry Vinaigrette

Makes 6-8 servings

This light pink dressing is so pretty to look at and works well on a spinach salad or mixed baby greens with crumbled goat cheese.

Ingredients:
5 strawberries, cleaned, stemmed and roughly chopped
1 tsp fresh thyme (You can substitute ½ tsp dried thyme if fresh isn’t available.)
¼ small red onion, roughly chopped
2 tbsp water
¼ cup red wine vinegar
4 tbsp olive oil

Directions:
Add the strawberries, thyme, onion and water to a small blender or mini-prep food processor. Pulse until the mixture is well combined and almost smooth. Add the vinegar and pulse again until well combined. Lastly, add the olive oil, very slowly, about one tablespoon at a time and blend for 20-30 seconds between each tablespoon of olive oil. You will see the dressing thicken up. Give it a taste, and season with salt and pepper if desired.

Nutrition info per serving:
70 calories
8 grams fat
1 gram saturated fat
1 gram carbohydrate
1 gram sugar
0 grams protein


Classic Honey Mustard Vinaigrette

Makes 6-8 servings

This salad dressing works well on almost any salad and as a marinade for chicken. I am always playing around with the ingredients and adding different herbs for a new culinary flair. I’m sure you’ll love it, too.

Ingredients:
1 clove garlic, peeled and roughly chopped
1 tbsp Dijon mustard
1 tbsp water
2 tbsp balsamic vinegar
2 tsp honey
4 tbsp olive oil

Directions:
Add the garlic, mustard and water to a mini food processor or blender. Pulse until almost smooth; add the balsamic vinegar and honey and blend for another 20-30 seconds. Lastly, add the olive oil, very slowly, about one tablespoon at a time and blend for 20-30 seconds between each tablespoon of olive oil. You will see the dressing thicken up. Give it a taste, and season with salt and pepper if desired.

Nutrition info per serving:
80 calories
8 grams fat
1 gram saturated fat
3 grams carbohydrate
2 grams sugar
0 grams protein


Do you have a favorite healthy salad dressing? Something delicious under 80 calories? Please share it with us below...

Sourced from Gaiam

Detox 101

Looking to detox? Find out which is the right one for you.

Daily life produces toxins — there’s no way around that. “We’re exposed to extreme amounts of toxins from air pollution, household chemicals, over-the-counter and prescription drugs, processed foods and other things,” says Isabel Clark, R.H.N. The body has mechanisms for eliminating toxins, such as breathing, sweating, urinating and bowel movements, but sometimes it needs a little bit of help.

That help can come in the form of a detox diet or whole body cleanse. “A detox or cleanse will make you feel cleaner, clearer and lighter,” Clark says. It can also jump-start a weight-loss program, help you transition between seasons, regulate digestion and help you identify food allergies or trigger foods. In fact, a detox serves a powerful purpose, says Elson Haas, M.D., author of The New Detox Diet: The Complete Guide for Lifelong Vitality with Recipes, Menus and Detox Plans. “Detoxification is a process to help people heal,” he says.

Here are five detox diets to try. Remember that a detox diet is not long-term healthy diets. And always check with your physician before beginning any diet, especially if you have any health conditions.

1. Simple Fruit and Veggie Detox

Best used for: A quick cleanse of your system; a good beginning detox.

Length: 2-3 days

Clark likes this option because it’s relatively easy to do. “The idea is to give your body a break from processed foods, dairy and animal products,” she says. Processed foods — so prevalent in the American diet — can be full of toxins and chemicals, and it’s a good experiment to see how it feels to avoid them for a few days. Animal products have protein and fat. Although both are essential nutrients, they create more work for your digestive tract, so it makes sense to avoid them while trying to cleanse. You can eat your fruits and veggies raw or cooked, but avoid additives like butter or sugar.

2. Smoothie Cleanse

Best used for: Smoothies provide nourishment during a detox, feeding the cells and tissues well while the body rests the digestive process.

Length: 1 week

This diet consists of fresh fruit and vegetable smoothies made in a blender. It’s actually a very versatile diet, says Haas, because you can make any number of combinations, and even add protein powder, which is especially important if you have higher caloric needs (such as if you’re an athlete). Haas’ basic smoothie formula is 1 cup of fruit juice or milk (preferably nondairy, such as rice milk, soymilk or almond milk) and 1 cup of fruit, either fresh or frozen. In addition to protein powder, you could add things like ground flaxseed, wheat germ, vitamin C or other supplements.

3. Juice Cleanse

Best used for: A deep cleanse that speeds up the rate of toxin clearing; not recommended for people with high caloric needs.

Length: 3-5 days

A deeper cleanse, the juice detox is ideal for people who want to jump-start a weight-loss program. Drinking only nutrient-rich fruit and vegetable juices and vegetable broths can feel surprisingly energizing. An added bonus to this program is that if you’re sick, the nutrients from juice are quickly absorbed and help speed the body’s natural healing process, Haas says. You can use bottled juices, but Haas likes to use a juicer to make fresh juices and create various concoctions (like carrot, celery and lemon). You can also supplement with vegetable soup, or even add a few solid fruits and vegetables to help deal with your hunger. Note: This diet isn’t for meant for active people, so be sure to take it easy while doing it so that your caloric needs aren’t as high.

4. Sugar Detox

Best used for: Abstaining from sugar for a while can help break your sugar addiction. As a result, you’ll consume much less of the sweet stuff and have more energy throughout the day. You’ll also lose weight more easily.

Length: Varies

“Cutting out sugar can be very hard emotionally,” Haas says. But it can be an excellent experiment, especially if you feel you have grown too dependent on sugar, which can compromise your body’s ability to fight illness, fill you up with empty calories and leave you feeling sluggish. Haas recommends giving yourself a set amount of time to avoid white sugar, candy and baked goods. Watch for hidden sugars in things like ketchup, salad dressings, lunchmeat and soups, too. Opt instead for fruits (fresh, frozen or unsweetened dried), nuts, beans, whole grains, vegetables and lean proteins. Try it for a few days or a few months, and notice if you feel different.

5. The Hypoallergenic Detox

Best used for: Targeting food allergies and sensitivities.

Length: 1 week to start

Most people aren’t aware that some physical symptoms, such as gastrointestinal problems, hives, swelling, itching and yeast infections, to name a few, may be tied to what they eat, Haas says. The idea behind this detox program is to take a break from certain foods and see what happens. Haas calls wheat, dairy, soy, sugar, peanuts, corn and eggs the “sensitive seven.” He recommends cutting them out for a week, and then slowly reintroducing each to determine your reaction to them.

MORE DETOX TIPS:

• Detox in the spring, summer and fall, when more fresh produce is available. “Winter is not generally a good time for detoxing because your body is working on rebuilding, rather than cleansing,” Isabel Clark says.
• Take time to engage in activities that feel cleansing and purifying. “Detoxing is a great time to stay home and do things like clean your closet,” Clark says.
• Get ample rest when you detox. Keep up with gentle exercise like yoga, but be careful of strenuous exercise because you want your body to focus on cleansing. We love Seane Corn's Detox Flow yoga workout, available onDVD or on GaiamTV.com.
• Expect that you might not feel very well while on your detox diet, because the toxins are making their way out of the body. But you will feel better after.
• Keep yourself well hydrated while detoxing, because water naturally flushes toxins.
• Beware of any detox diet that requires you to invest in pricey supplements. “Cleansing is a natural body function. It doesn’t require a lot of expensive supplements to work,” Clark says.
• After your detox diet is over, gradually ease back into your normal (or healthier-than-normal) diet.
• Never do any kind of fast without first talking to your doctor.

Shop here for detox products that can help with your cleanse.

Learn more about how to detox with Dr. John Douillar’s Ayurveda for Detoxvideo on GaiamTV.com.


Sourced from Gaiam

Spring Detox Foods

Feeling a little worse for wear from the bank holiday weekend? Prepare yourself to detox. Start by choosing the right foods…

Feeling sluggish? Achy? Bloated? Time to detox. But where do you start?

Start now with spring foods that have exceptional natural detoxifying power. In the rainy and muddy months of spring, nature provides a low-fat, low-mucus harvest of sprouts, greens and berries. Use the spring grocery list below and eat more of these detox diet foods from March through June to help detox and rebalance your body.

Though these certainly aren’t the only items you can eat during this time, they are the in-season foods most beneficial if you want to detoxify and keep your digestive and lymph systems working at their peak. These foods can help you feel better, boost fat burn and prevent illness during the months of spring!

Spring detox foods grocery list...

(March – June)
*Emphasize foods marked with an asterisk

Sourced from Gaiam

Love It - 3rd May 2012

How To Minimise Seasonal Allergies

We’ve all been eagerly awaiting spring’s magnificent arrival and are being drawn outside by the warm air and beautiful blooms. However, pollen can make outdoor experiences miserable for those of us who suffer from seasonal allergies.

Although there is no cure for allergies, there are several precautions you can take that will help reduce symptoms (sneezing, runny nose, itchy eyes) so that you can get out of the house and enjoy the outdoors.

• There are more over-the-counter (OTC) antihistamines and natural antihistamines available than ever before. Try taking an antihistamine about an hour before heading outside in order to prevent some of your symptoms.
• Always remember to check the label and make sure the medication isn’t going to make you too drowsy to work out. If you have tried OTC and natural options with no luck, check with your physician for something more potent.
• Check the pollen count in your region of the country. You can go toPollen.com, enter your zip code, and the pollen forecast for your area will come up. If it is a high pollen count day, consider staying indoors, or doing only light exercise outdoors, such as walking or swimming. When the pollen count is high, avoid intense, prolonged exercise such as running our cycling. These kinds of activities create a lot of wind and cause pollen to blow in your face.
• When you come inside after exercising outdoors, there will be a good amount of pollen stuck to your clothes and hair. To avoid further symptoms, shower and change your clothes right away.
• Avoid exercising outdoors during the time of day during which the pollen count is at its highest. This is typically between 5am and 10am and on windy days. 
• Consider using a neti pot or other sinus irrigation method after excising outdoors. This is a great way to really rinse the pollen out of your nasal passageways to avoid symptoms associated with allergies.

Get Yourself In Shape, Inside and Out

Start with our selection of easy breakfast recipes to start off your day

Many of my nutrition clients will tell me, “I already ruined my day with the donuts this morning, so what’s the point in eating healthy for the rest of the day?” Although I don’t agree with that “all or nothing” mentality, I do understand that it’s hard to turn yourself back around midday. (I constantly struggle with this myself!)

“Bad” breakfasts often include a heavy dose of sugar, and sugar is just plain destructive to your nutritional plan. In short, eating sugar makes you crave moresugar, and this effect is even stronger in the morning hours, when you are setting up your blood sugar to cycle up and down all day. By eating sugar early in the day, you are setting yourself up for a day full of cravings.

The trick to starting your day off right is eating a breakfast with lean protein and fiber to keep you satisfied until lunchtime.

This month, I’d like for all of us to focus more on our breakfast meal. Take some time to plan a meal that contains protein and fiber, and that is void of sugar. Some breakfast foods to include are: eggs, egg whites or Egg Beaters®; low-sugar yogurt; cottage cheese; oatmeal, protein shakes; nuts and nut butters.

Below you will find three of my favorite tried-and-true breakfast recipes. Two of the recipes, the breakfast pizza and the pancake soufflé, are more for the weekend, when you have some extra time on your hands.

Try out these recipes or experiment with your own healthy breakfast creations and then come share some of your morning meals with us. We would love to hear from you!

Bronson’s Breakfast Pizza

makes 3 servings

This recipe came from my brother’s best friend Bronson. Of course, I tweaked some of the ingredients to make it more nutritionally “sound,” but what I like best about this breakfast meal is that it will truly keep you satiated well into lunchtime. The high-protein and low-sugar content is a win-win situation for your body.

Ingredients:

1 8-inch whole-wheat pizza crust (I use Boboli®)

4 scrambled egg whites

⅓ cup canned low-sodium diced tomatoes

½ cup reduced fat shredded cheese (cheddar or Mexican mix)

1 soy-based breakfast sausage patty, crumbled (I use Morningstar Farms®)

1 pinch Italian seasoningDirections:

Directions:

Preheat oven to 350 degrees. Top the pizza crust with the scrambled eggs, tomatoes and cheese and then add the sausage patty. Season with a pinch of Italian seasoning and pepper, if you desire. Bake in the oven for 8-10 minutes or until warm throughout. Remove from oven and let the pizza “rest” for 5 minutes. Cut into thirds and serve.

Nutrition information per serving:

220 calories

5 grams fat

2.5 grams saturated fat

26 grams carbohydrate

5 grams fiber

18 grams protein

3 grams sugar

520 mg sodium

Pancake Soufflés with Sautéed Apples

makes 3 servings

I can’t say that this recipe is the picture-perfect model of a high-protein, high-fiber meal, but I wanted to include it because it was my favorite breakfast meal as a kid. I’ve played around with the ingredients to make it a little healthier, but if you want to up the protein, serve it with plain Greek yogurt or cottage cheese on the side.

Ingredients:

For soufflé:

½ cup 1% milk

¼ tsp salt

½ cup flour

½ tsp sugar

2 large eggs

½ tsp vanilla extract

½ tsp lemon zest

1 tbsp canola oilFor apples:

1 tbsp butter

2 tart apples, peeled, cored and cut into ½ inch slices

2 tbsp sugar

¼ tsp cinnamon

⅛ tsp nutmegDirections:

Soufflé:

Preheat oven to 425 degrees. Mix milk, salt, flour and sugar. Add eggs until blended. Add vanilla and lemon. Place a 10-inch “ovenproof” skillet over medium heat and add the canola oil. Allow the oil to get hot — about 1-2 minutes. Pour the batter into the skillet and place into the oven. Bake for 15-20 minutes or until crisp and “puffed” and lightly browned.

Apples:

Melt butter in a small skillet over medium heat and add the apple slices. Sauté the apples for about 5 minutes. Mix together the sugar, cinnamon and nutmeg; add to the apples. Cover and cook for a few more minutes, until the apples are softened to your liking.

To Serve:

Cut the soufflé into thirds and top with the sautéed apples.

Nutrition information per serving:

280 calories

12 grams fat

4 grams saturated fat

38 grams carbohydrate

2 grams fiber

8 grams protein

21 grams sugar

220 mg sodium

The “Make-Ahead” Bowl of Oatmeal

makes 4 servings

I much prefer steel-cut or Irish oats over “instant” or rolled oats. They are less refined, which results in a higher fiber more whole grain. The downside is that the steel-cut and Irish oats take a lot longer to cook. In order to enjoy the nutritional benefits of these whole oats on the fly, you can cook a large pot-full once a week and enjoy them all week long. Below you will find my recipe for 4 servings of oatmeal. I added in my favorite toppings, but feel free to experiment with your own.

Ingredients:

1 cup steel-cut oats

1 tbsp canola oil

3 cups boiling water

Pinch of salt

Toppings (per serving):

½ cup skim or 1% milk

½ of a chopped Granny Smith apple

¼ tsp ground cinnamon

2 tbsp slivered almonds

Directions:

In a medium saucepan, add the oil and heat over medium heat. Lower the heat to low, add the oats and stir often, allowing the oats to “toast,” for about 1-2 minutes. Then add the boiling water and salt, reduce the heat to low and allow to simmer for 25 minutes without stirring. Remove from heat and taste for doneness. Allow to cool and place in an airtight container in the refrigerator.

Portion the oatmeal into 4 servings. Top each serving with the milk, apple, cinnamon and almonds. Microwave for 1-2 minutes, or until heated throughout. Stir well, allowing the milk to be evenly distributed.

Nutrition information per serving:

340 calories

13 grams fat

1.5 grams saturated fat

49 grams carbohydrate

8 grams fiber

13 grams protein

16 grams sugar

135 mg sodium

Learn more ways to eat healthier with weight loss and nutrition videos on GaiamTV.com!

Just as important as eating breakfast is eating the right breakfast. If you start out a little shaky (with something like sugar- and carb-laden coffee cake), you’re very likely to continue down a less-than-optimal nutrition path for the rest of the day.

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