Wellness Katie

Wednesday, March 21, 2018

Changing your pantry, fridge and freezer will certainly set the stage for achievement while you're shifting onto the Paleo diet, and aiming your outer natural environment with your internal goals helps to retain you on track. It's quite a bit easier to avoid temptations once they are not looking you instantly in the face, never neglect the main objective of cleaning out your kitchen is to clear away the major food causes from your diet that are prevalent causes of disease, weight gain, and inflammation which include grains: breads, rice, pastas, etc; beans: peanuts, soy, all legumes, dairy, processed sugars, certain vegetable oils, and most manufactured foods.

Prepare Your Kitchen for the Paleo Diet

Recommendations to clean out your freezer, fridge and pantry.

The Paleo diet removes these metabolism wrecking foods and eliminates them with healthy and empowering foods that offer your cells with the nutrients that they require to repair your damaged metabolic equipment. In general, eating Paleo requires eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. The following recommendations will assist you in cleaning up your freezer, fridge and pantry to clean the metabolism-wrecking foods and maintain only the foods that will assist your voyage towards attaining optimal health. Change Your Kitchen into a Destination for Healthy Food Storage. Being desired with food is typically easier when your pantry, fridge and freezer reveal your motives. It does not have to be a large project to turn your kitchen right into a haven for healthy food storage; all it requires is a little planning and purpose! Preparation is a key component in creating enduring change in your diet and way of life, and a great place to start the purpose to action adjusting is in your kitchen.

What you'll require to do for the Paleo Clean:

Cleaning supplies if you're being extra excited.
Vacuum sealer, vacuum sealed foods maintain their nutritious value for much longer in the freezer.
The kitchen can easily be an especially intimidating place to clean, as we typically stuff things in the deep back corners that we had full motives of using, but have long lost their healthy value. There may well be guilt or confusion connected with throwing out these foods, and I'm here to aid you on the process of tossing out that which typically is no longer needed, which usually includes the feelings that remorse and to take the foods that will support your body to flourish! So take a spacious breath, and get set to change your kitchen into a safe place for healthy food storage.
Freezer healthy Ziploc bags.
Garbage can for getting rid of old foods.
Around 30 minutes per task: fridge, freezer, pantry.
Sharpie pen, for writing on Ziploc and simply vacuum covered bags.

Basic guidelines of the kitchen clean, clean it if:

It's on the list of Foods to Steer clear of our Paleo diet Food List.

List of Foods to Clear away for the Paleo Clean.

  • It's even more than a few months old.
  • You are not able to identify what it is.
  • It's expired.
  • Your instinct says to Clean it.

RELATED: What Foods Should You Never Eat on a Diet?

Tips for Cleaning up Your Kitchen.

This may well also be a great time to profit clean your pantry drawers, refrigerator and freezer. If you have the time, you may possibly consider tugging everything out of your refrigerator and giving it a comprehensive scrub down. Or why not really defrost and substantial clean your freezer to retain it energy efficient and to increase food preservation? Clean the crumbs away from the edges of your pantry. A clean kitchen creates for a stimulating new start as you adopt your new clean eating practices.

If you are sharing kitchen space with someone who eats foods that you are staying away from, consider establishing different areas or cabinets that have obviously defined limitations. There are organization containers and Tupperware containers obtainable that are beneficial for subdividing shared storage space.

I make it a behavior to write the date immediately on the package once I open a perishable food container for products that must be used within a certain amount of days after opening. The fresher the food, the more nutrients it includes.

My freezer is the security net of my refrigerator, preserving my butt when I do not possess time to shop for or put together fresh food! Every single week I free leftovers from my healthy meals that may be later promptly thawed when I'm in a pinch. Making use of my freezer to its maximum capacity saves me considerable time and cash, and helps maintain me on track with eating the correct foods to enhance my general health.

I reserve a small calendar in my kitchen to monitor the dates I cook numerous meals, so they do not end up lingering in my fridge for too long. If there's still leftovers after 2-3 days, I make use of my vacuum sealer to make an air tight and evidently labeled / dated package to freeze for long term use when I do not have the time frame to cook new food.

You can take away one food at a time from your fridge, yet a faster and more effective technique is to take out all the foods at once, and after that put back foods that will support your Paleo quest. This will support you work faster too, as you do not need perishable foods to be out of refrigerator or cluttering your counters for too much time.

Donating perishable and iced foods is allowed at many food banks, as is the donation of some ended foods. Check with your localized food bank earlier about what they can certainly and can not accept as donations. Even though, there's some thing to be said for not passing your poison on to one other human, and simply putting it in the garbage where it belongs! Use your discretion.

Label your refrigerator goods with both a date and information. You may possibly think that you'll keep in mind when you froze it and so what it is, nonetheless things appear quite distinct when they're frozen!

Decide upon the healthiest food:

Our hope is that you are capable to choose foods that are free of pesticides, antibiotics, animal abuse, hormones and that the food the animals were fed was suitable for their varieties. You should preferably prefer clean poor quality produce, meats, and seafood and change them with top quality, health-promoting foods, suddenheless, I identify that this is not usually possible. So do your best and most of all, do not strain!

The greatest produce.

The very best produce is organic, local, and in-season. The most awful produce is called conventional.

The ideal meats.

The greatest meats are grass-fed and pasture-raised, free-range, organic, hormone-free, and regional. The most severe meats come from animals that are conventionally raised, and are commonly fed grains generally genetically altered, given hormones, and cured very badly.

The very best seafood.

The ideal seafood is wild seafood, that by no means spent any kind of portion of its life in a fish farm. The most detrimental seafood is farmed seafood.

The greatest healthy fats sources.

Pastured grass-fed animal fats, olive oil, coconut oil, avocado oil, macadamia nut oil, avocado, nuts & seeds and their butters, olives, pastured eggs, seafood. Go for organic, extra-virgin, and cold pressed types whenever ever possible. The most detrimental fat sources are nonorganic, hydrogenated, and likewise refined: vegetable oil, corn oil, canola oil, cottonseed oil, margarine, soybean oil, safflower oil, sunflower oil, grapeseed oil.

Fridge and also Freezer Clean, foods to clear away:

  • Egg replacements.
  • Soda, incorporating diet soda with unnatural sweeteners.
  • Fruit juice sweetened teas, sports drinks ,, milk, other non-Paleo beverages.
  • Cheese.
  • Coffee creamers.
  • Any meats made up of nitrates or nitrates.
  • Margarine and different butter substitutes.
  • Frozen prepared meals.
  • Milk, incorporating milk from beans and grains just like soy milk and rice milk.
  • Tofu and all soy items.
  • Hummus.
  • Butter.
  • Condiments: ketchup, mayonnaise, salad dressings, etc.
  • Yogurt and all various other dairy products.
  • Ice cream.

Pantry Clean, particular foods to take away:

  • Cookies.
  • Crackers.
  • Peanut butter, try almond butter rather.
  • Slim Jims or any different other jerky containing nitrates, grains, corn, preservatives, or unnecessary materials.
  • Vegetable oils: corn, soy, sunflower, canola, etc.
  • Cheese solutions: Cheese Whiz, etc.
  • Corn merchandise: tortillas, popcorn, flour, corn chips, cereal, etc.
  • Many energy bars: they contain oats, soy, refined sugar, etc.
  • Beans: black, garbanzo, pinto, lentils, etc.
  • Chips: potato, tortilla, pita, etc.
  • Oatmeal.
  • Cake and brownie baking mixes, even the gluten-free kinds.
  • Pasta.
  • Candies.
  • Processed olive oil.
  • Soups made up of flour, beans, corn, or dairy.
  • Bread.
  • Grains and Grain flours: white, all-purpose, whole-grain, oat, rice, quinoa, millet, wheat, etc.
  • Granola bars.
  • Sugar: cane sugar, brown, etc.
  • Cereals.
  • Rice: wild, white, brown, etc.
  • Bagels, English muffins, and pastries.

You'll need to buy.

In some instances, adopting the Paleo diet makes it required to upgrade a few of your kitchen gear. A few points I've discovered are helpful once you're eating clean.

  • A good grater.
  • A garlic press.
  • Parchment paper.
  • A food processor or commercial grade blender.
  • An immersion blender.
  • A lemon juicer.
  • A slow cooker.
  • A spiral noodle maker, which turns veggies into pasta.

RELATED: Paleo Diet vs Mediterranean Diet

With these substances and tools available, you'll be all set to start an effective Paleo diet experience. If you continue to keep these products in your kitchen and pantry, you'll be prepared to combat cravings and generate yummy, healthy meals, actually when you're forced for time.

Article Source: https://EzineArticles.com/9904235

Monday, March 19, 2018

Are you about to reach 40 and you’re worried about whether you need to make significant changes to your life?

5 Important Changes You Should Make To Your Diet When You Reach 40

Age shouldn’t be an impediment or a motive to care for your body. For precisely this reason, you should always care for yourself. However, there are a few changes you should make to your diet once your reach 40.

After 40, not only is it more difficult to lose weight, but also certain health problems can start that you need to control.

Today, we’ve prepared a list of the changes you should make. (Don’t worry; they’re simple!)

1. Increase your calcium intake

Increase your calcium intake

Due to the fact that your production of estrogen reduces after age 40, your bones will have greater difficulty in absorbing calcium from food.

The problem with this is that it increases your risk of suffering from osteoporosis and fractures that could have consequences for the future.

The ideal scenario is to ingest around 1000 milligrams of calcium a day.

Some options to get it include:

  • Cheese, which contain between 470 and 850 milligrams of calcium in a 100 gram piece (depending on the type of cheese). Remember, however, that when including it in your meals you should avoid adding more fats.
  • Almonds, which provide 250 milligrams of calcium in 100 grams of almonds. It is important not to consume almonds excessively, because they are high in carbohydrates and fats.
  • Yogurt. 100 grams of yogurt gives you between 127 and 180 milligrams of calcium. When it comes to choosing your yogurt, go for a natural one that’s as free as possible from sweeteners. Another good alternative is to make your own yogurt at home. This will enable you to make it in different ways and with different flavors.

2. Eat more protein

When you reach 40, you also need to increase your protein intake, because our muscle mass decreases as we grow older. This means that you can lose weight without wanting to, leaving room for more fat to accumulate.

Ideally, you should include around 30 grams of protein in each meal.

The best options are:

  • Soy, which contains 37 grams of protein per 100 grams. The ideal option is to eat the bean itself, but if you don’t like it or you can’t get it, try tofu or soy milk.
  • Pine nuts, which provide 14 grams of protein in every 100 grams. However, avoid eating large quantities of pine nuts at once because they are high in fats.
  • Chicken. We get 30 grams of protein from every 100 grams of skinless lean chicken. The best way to eat it is in meals with vegetables and the least amount of fat possible.

3. Reduce your sodium intake

Reduce your sodium intake

Inflammation and bloating is a common problem upon reaching your forties and during the menopause. To reduce how often and how seriously this happens, it is a good idea to eat little sodium.

The easiest way to achieve this is to reduce your salt intake. If you’ve already reduced your use of salt in cooking and inflammation continues to be a problem, check the labels of the products you tend to eat.

The majority contain sodium among their ingredients, so you should seek out healthier options or reduce the portions you eat.

Pay special attention to the nutritional information label. There, you can see the quantity of sodium that the product contains per portion and the weight of a portion.

4. Add more antioxidants to your diet

You’ve probably already heard a lot about the benefits of antioxidants in the body.

When you reach 40, you’ll start to experience problems related to aging, like skin problems and clicking joints.

To reduce the problem, try to include:

  • Peppers
  • Blackberries
  • Broccoli
  • Strawberries
  • Green tea
  • Dark chocolate

5. Monitor your vitamin B12 intake

Monitor your vitamin B12 intake

When you reach 40, your body starts to have nerve problems and problems with blood cell production. These two situations are reversed with the consumption of enough vitamin B12.

An adult requires around 2.4 micrograms of this vitamin per day, and you can get it from dairy products, fish and eggs.

RELATED: Six Powerful Foods That Improve Your Health

Other changes you should make when you reach 40

As well as your diet, it’s also important to improve your lifestyle to ensure that the efforts you make with your diet reap rewards.

The main changes are:

  • Make changes to your exercise plan to adapt it to the characteristics of your body. If you’ve noticed joint problems, choose more gentle exercises.
  • Have a medical check-up every 6 months. If you’ve always had good health you might not visit your doctor very often. When you reach 40, it’s important to do so more often to rule out the appearance of diseases.
  • Exercise often. Keep moving as much as you can. Even just a short walk or getting up and stretching a bit counts!

Do you already have these habits or do you need to adopt some into your life?

Sunday, March 18, 2018

Hoping to lose weight? You want to look good in your swimsuit? Then do not hesitate to include Moringa to your daily diet. If you want to know all about the benefits of this herb and how to prepare it, read this article.

How To Use Moringa To Lose Weight Naturally

How To Use Moringa To Lose Weight

Moringa is a tree that grows in tropical climates which leaves are extracted for consumption because they possess many medicinal properties, among which are their slimming effects.

Also, the scientific research that has been done so far about this plant ensures that its consumption is safe for most people.

Moringa properties for weight loss

  • It's a natural cleanser
  • Regulates intestinal transit through its high fiber content
  • It causes satiety instantly, helping to avoid bingeing
  • It has a lot of vitamin B, which helps the body convert fat into energy
  • Accelerates the metabolic process
  • It is a natural antioxidant
  • It produces an energetic sense of well-being, avoiding the anxiety that leads us to eat voraciously
  • It's very low in calories

Other medicinal properties of moringa

As we mentioned above, moringa leaves provide multiple benefits to health, so much so that it is often called the “tree of life”. Among its medicinal properties can be found:

  • Regulates blood sugar levels
  • Strengthens the immune system
  • Improves the functioning of the circulatory system
  • Controls the levels of bad cholesterol (LDL)
  • Regenerates the cellular structure
  • It provides energy
  • Improves the appearance of the skin and prevents wrinkles
  • Promotes liver and kidney function
  • Treats anemia

RELATED: Okinawa Diet - Okinawa Longevity Secret

How to consume moringa?

Moringa can be consumed in various ways. Its leaves can be eaten raw or cooked, while they can be dried to be consumed as a powder. You can also eat their seeds.

1. Moringa powder

You can eat moringa in breakfast, mixing half a teaspoon of moringa powder with oatmeal and honey. You can also consume it in salads, sprinkling moringa powder like a condiment. In addition you can also sprinkle it on foods that are already cooked (note that you should not cook moringa powder because it loses its nutritional properties). Finally, you can add moringa powder to fruit juices and smoothies.

2. Moringa leaves

You can eat them fresh in salads or you can also prepare other foods with them. In this sense, moringa leaves can be used to prepare omelets, biscuits or cakes, among others. Give free rein to your creativity and use moringa leaves in any way you choose.

3. Moringa seeds

To consume moringa seeds, you must first peel them until you can see their white center. You can eat them with water like a capsule or in soups as if they were peas.

It is generally argued that moringa has no contra effects. However, like everything else, this plant should be consumed in moderation because its excessive use could cause nausea, heartburn, or sleep loss.

Moreover, while the moringa is actually very beneficial to health, it is not a magic plant so it must be supplemented with a healthy diet and exercise if you’re looking to lose weight.

Now that you know all about this exotic plant, try incorporating it into your diet to lose weight.

Hoping to lose weight? You want to look good in your swimsuit? Then do not hesitate to include Moringa to your daily diet

Wednesday, March 14, 2018

Pineapple is a very nutritious fruit with remarkable properties, it is generally utilized in the preparation of juices, salads and smoothies. Its weight loss properties make pineapple a natural product generally utilized by individuals around the world. Yet, other than a change in your figure, there are numerous benefits that this fruit has to offer to your health.

Don't Throw Away Those Pineapple Skins - How To Make a Pineapple Skin Tea

Nutritionists make us to understand that the most essential ingredient in the pineapple is bromelain. Bromelain reduces pain, reduces inflammation, this anti-inflammation capability makes the fruit better than drugs. Pineapple juice contains collagen, it boosts the immune system. Damaged or chapped skin can be reconditioned with the drinking of pine apple juice. Pineapple contains detoxifying elements and chemicals that stimulate kidney functions. Any dweller in the tropics should take delight in taking pineapple juice to treat bruises, cuts, muscle pain, arthritis, joint pain, and sprains, it is the best fruit in the tropics taking into consideration its taste and therapeutic properties. Recovery after surgery is often drastically reduced by taking pineapple. When other treatments fail, the pineapple juice always proves very effective in the treatment of muscle pain, back pain, and joint pains, it is very effective to supplement treatment of knee injury. For best results, it is advisable to settle for home grown pineapple, or get some from the nearest garden because unlike other fruits pineapple loses its flavor and potency if canned for commercial purposes. Fever, body wrinkles and indigestion can be easily cure with pineapple.

The presence of bromelain in the pineapple juice provides excellent antidote for cardiovascular disorders because of its ability to break down cholesterol compounds. In the upper respiratory tract, bromelain combats bronchitis and sinusitis. Bromelain is effective in healing stomach ulcers and indigestion.

Normally people use the pulp of the fruit, but what if we told you that you can also use the skin to prepare great tea, which has amazing properties?

How To Make a Pineapple Skin Tea


Organic Pineapple Skin

  • Pineapple skin
  • One liter of water

How To Make a Pineapple Skin Tea

Fill a pot with one liter of water and add the previously washed pineapple skin. Boil for about 10 minutes, then let it rest for 3 minutes. add your favorite sweetener, keep it healthy with some honey and ginger, the cherry on top some fresh mint.
Serve with some ice cubes and enjoy this rich drink.

RELATED: 6 Drinks Beyond Water That Can Help You Lose Weight

Don't Throw Away Those Pineapple Skins - How To Make a Pineapple Skin Tea

Friday, March 9, 2018

Breastfeeding is a special time in the life of both mother and child and experts explain that breast milk is far superior to artificial feeding, which is associated with a general decreased state of health and more infant deaths from diarrhea in both developing and developed countries.

How to Increase the Production and Supply of Breast milk Naturally

The World Health Organization recommends exclusive breastfeeding for the first six months of life, with solids gradually being introduced around this age. Supplemented breastfeeding is recommended until the age of two.

Studies show that in addition to the bonding that mother and baby experience, breastfeeding is associated with increased intelligence in later life and significantly lowers the risk of many illnesses including:

  • sudden infant death syndrome (SIDS)
  • middle ear infections, colds and flus
  • childhood leukemia
  • childhood onset diabetes
  • asthma and eczema
  • dental problems
  • obesity
  • psychological disorders

Breastfeeding is also beneficial for the mother in the following ways:

  • Helps the uterus return to its pre-pregnancy size and position
  • Reduces postpartum bleeding
  • Assists in returning to pre-pregnancy weight
  • Reduces the risk of breast cancer in later life

Unfortunately even though mothers may choose to breastfeed, they often experience difficulty in the supply and production of breast milk. They may also unknowingly have a problem with low quality breast milk which can result in the baby not being completely satisfied with feeds.

Breast milk production and supply are not the same thing and each is influenced by different factors. A mother can have either a problem with production (usually hormonal, obstructive or due to improper feeding habits) or supply (most often due to poor nutrition or weak constitution) or both. Sometimes there can be no problem with supply or production of breast milk but the quality of breast milk may not be sufficient to satisfy the baby. Traditionally modern medicine only accepted problems of insufficient production but now with advances in technology that enable us to measure the quality of breast milk it is now accepted that these three problems mentioned above are all real conditions that need to be addressed appropriately in the breastfeeding mother.

In order to understand how to address problems of low breast milk or insufficient lactation we need to understand how and when breast milk is produced and what factors are involved in the production, supply and quality of breast milk.

How and when breast milk is produced

Breast milk is produced under the influence of certain hormones that are released after birth, these include prolactin and oxytocin. The release of these hormones is directly related to the act of the baby suckling on the breast which in turn stimulates the nerve endings present in the areola of the breast and cause the release of these hormones by the pituitary gland. Prolactin causes the alveoli or glands within the breast to take nutrients from the blood supply and turn them into breast milk. Oxytocin on the other hand is responsible for the contraction of cells around the alveoli and subsequent release of the breasmilk through the breast ducts and out through the 15 to 20 openings in each breast.

There are a number of factors that can affect production and therefore result in no or insufficient breast milk, these are categorised as follows:

  1. Problems with secretion of either prolactin or oxytocin
  2. Obstruction of the breast ducts
  3. Fatigue and/or stress resulting in the inability of the muscles to contract and release breast milk

Problems with hormonal secretion

It is rare that insufficient lactation can be caused by a problem of the pituitary gland, more often cases of non-secretion are due to insufficient stimulation of the nerve endings by the baby not latching or sucking appropriately or indeed not suckling at all in cases where the baby may be unable to feed or the mother is unable to. In these cases it is encouraged to use proper posture and also use a pump in between feeds to encourage breast milk production.

Obstruction of the breast ducts

Obstruction of the breast ducts is a fairly common occurrence and usually is associated with inflammation of the breast (mastitis) but may be due to other causes such as injury or previous surgery to the breast etc. Fortunately it is easy to treat, a doctor could prescribe an anti-inflammatory or you could use natural herbs such as mu tong or fenugreek which has been traditionally used to open the breast ducts, reduce inflammation and promote milk production and flow. Some of the natural supplements to increase breast milk contain these ingredients and will be discussed later in this article.


Fatigue and stress can play a part in any illness and is a common occurrence postpartum. For some this may even be serious enough to be considered postnatal depression. Both stress and fatigue can affect the function of both prolactin and oxytocin as energy is required for all bodily functions to occur including contraction of the muscles responsible for promoting the flow of breast milk. Mothers should get sufficient sleep and also eat healthy to combat fatigue. Stress can be eased by getting help in managing the baby from friends and family. Some natural postpartum supplements can also assist in reducing fatigue and stress. These will be discussed under the supplements section.

The quantity and quality of breast milk is largely influenced by the health and nutritional status of the mother. Studies have shown that nutritional status affects more the quality than the quantity of breast milk so that often a mother will be producing enough milk but the quality and nutritional value of that milk may not be sufficient to provide optimal growth for the baby. Often the body will be able to provide sufficient protein and fat content for inclusion in breast milk by taking this from the mothers blood supply and if necessary by breakdown of the mothers own protein and fat stores. However the inclusion of vitamins, minerals and other essential substances will be directly affected by the mothers intake of these substances. Besides a healthy and varied diet, dietary supplementation is also recommended to increase the production and supply of quality of breast milk, especially so when the mother is experiencing insufficient breast milk quantity to begin with. In the next section I discuss some available postpartum herbs and supplements for increasing breast milk production and supply and which are the best to use.

RELATED: Rest and Nutrition Help Fight Stress

Herbs and dietary supplements to increase breast milk production and supply


Perhaps the most commonly used herb for increasing breast milk is fenugreek, however it is not the best and certainly not the safest to use. Fenugreek is known in herbal medicine as a herb that is hot in nature, influences the liver and stimulates contraction of smooth muscle, hence its use in low breast milk conditions where it encourages contraction of the breast ducts and therefore release of breast milk. You will note however that this is not the only reason for low breast milk and therefore despite its high use it is not very effective in most cases and has a number of side effects that should be noted:

  • It may cause nausea, diarrhea and stomach cramps.
  • Fenugreek can also cause a maple syrup odor in urine and sweat.
  • Fenugreek can interfere with iron absorption so people with anemia should avoid it.
  • It can alter balances of various forms of thyroid hormones.
  • Fenugreek can aggravate asthma, allergies, and diabetes
  • Fenugreek should be avoided by women who are pregnant since it is known to stimulate uterine contractions in animal studies and can therefore lead to miscarriage

Fenugreek is useful where stress may be a significant factor in causing low breast milk however we do not recommend that it be used alone due to its other effects described above. In fact traditionally herbs were more often combined with others so as to limit their toxicities and harmful effects while retaining their beneficial ones. For this reason we recommend one of the two synergistic formulas below for low breast milk and in fact the second supplement can also be used as a general postpartum supplement.

Mothers Milk Tea

This tea is something you can make at home and is a combination of fenugreek, fennel, coriander, blessed thistle and aniseed. Though it is better than using fenugreek alone, the tea still retains as its primary function the ability to stimulate smooth muscle contraction. It does however contain aniseed and blessed thistle which have the ability of improving digestion and therefore indirectly improving breast milk quality as well. For more information on mothers milk tea see: https://www.breastfeeding-problems.com/mothers-milk-tea.html


Lactaboost is a relatively new supplement for postpartum mothers but is based on ancient chinese wisdom as well as recent scientific evidence that supports the use of this formula for nursing mothers. It is not only good for increasing quality and quantity of breast milk as well as treating production problems, but it also has other benefits for mother and baby which include:

  • Assists with postnatal depression, weakness and fatigue
  • Enhances babies digestion and eliminates colic
  • Assists with weight loss and return of the uterus to normal after birth

Traditional Chinese Medicine places a lot of emphasis on proper postnatal care and over a period of hundreds of years developed and refined herbal formulae for that purpose. Lactaboost is based on a number of these formulae and is supported by clinical research that confirm the benefits of it improving and increasing breast milk.

It contains a number of different herbs including ones that can:

  • Relieve mastitis and open the breast ducts (Caulis Akebia, Platycodon root)
  • Enhance breast milk quality and quantity (Angelica Sinensis, Ophiopogonis Radix)
  • Strengthen the digestive system (Astragalus, Glycyrrhizae Radix)
  • Assist with sleep (Caulis Akebia)
  • Relieve cramps and colic (Vladimiriae Radix)

This supplement however while safe to use during nursing should not be used while pregnant and caution should be exercised in cases of hypertension.

More information here: Lactaboost

Other therapies

Sometimes the above approaches may not work and it is then useful to consult with a lactation consultant and/or other natural therapist who can work on an individual basis with you in order to prescribe a regimen, remedy or diet plan etc to address your specific condition.

As an example a practitioner of Chinese Medicine will take a history, look at your tongue and feel your pulse in order to determine what the root of the problem is. In cases of low breast milk this may be due to liver qi stagnation, blood deficiency, liver fire causing mastitis or kidney and digestive weakness. After making a diagnosis the practitioner would compose an individualized formula to treat the root condition and may also add ingredients known to treat the branch or manifestation of the root problem.

Article Source: https://EzineArticles.com/6480410

Monday, March 5, 2018

While this recipe is probably fairly similar to what you may do on a traditional burger. Because ground turkey often contains less fat than ground beef you want to make sure not to overcook the burger as it is easier to dry out than beef. You will however want to make sure to that the inside is cooked through because it is poultry after all and you want to eat a safe burger. I believe 160 degrees is the temperature but I do not check with a thermometer, after a while you can just tell when they are done. I hope you enjoy it. Keep your eye out for other unique and interesting burger ideas to try.

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic


  • 1 pound of ground turkey
  • 4 whole-grain buns
  • 4 tablespoons of seasoned breadcrumbs
  • tablespoons of onion (diced)
  • 2 tablespoons of parsley (chopped)
  • 4 slices of tomato
  • 4 slices of red onion
  • 2 lettuce leaves (halved)
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of your favorite hot sauce
  • 4 tablespoons of ketchup
  • Salt & pepper (to taste)


To begin on your grilled turkey burger recipe, use a large bowl to mix together the ground turkey, seasoned bread crumbs, parsley, chopped onion, hot sauce and Worcestershire sauce. My wife prefers fresh bread crumbs although I like them dry. Mix well and divide the mixture into four equal portions. Form these portions into patties.

Use a charcoal grill to prepare a hot fire. Alternatively, you can use a gas grill which is how I often do it. If you have a George Foreman grill - even better.

Lightly coat your cooking surface with Pam or a similar spray, away from your heat source. Place your cooking rack about five inches away from the heat.

Next, grill your burgers until they are browned well on both sides. I normally do mine for about seven minutes on each side to ensure that they are heated through.

You may then serve your turkey burgers on buns topped with one slice of tomato, onion, half a lettuce leaf, along with a dollop of ketchup. If you feel that you require more enhancements, you may add a 1/2 cup of finely chopped red bell pepper like my wife does.

Cooking time (duration): 30 Minutes

Number of servings (yield): 4 Burgers

RELATED: 4 Healthy Appetizer Recipes for the Figure-Conscious

Turkey Burger Recipe - A Healthier Way To Enjoy An American Classic

Article Source: https://EzineArticles.com/5741679

Sunday, March 4, 2018

Hello Weight Loss prospects. This is how I lost 17 unwanted pounds.

I began to look at myself a year ago and wondered if I was gaining weight so I decided to get on the scale and check my weight. So I did. To my surprise I was shockingly 210 lbs. Maybe it was from all of the potato chips, cookies and ice cream I devoured as I relaxed on the couch. I had no idea how I lost the momentum to say no to snacks. We all know what that's like right? Well if you don't pay attention to how much of it you eat it will catch up to you faster than you think. It progressively grows and before you know it you are in deep trouble with your weight. Then comes other health issues. So I'm going to tell you how I lost 17 unwanted pounds.

How I Lost 17 Unwanted Pounds

I can remember it was Christmas time and all I could think about was getting my hands on some scrumptious holiday cookies. Everybody knows someone that makes holiday cookies and we all want some. I would get some from a co-worker, a neighbor, and a family member. That's because everyone knows I Love cookies. But respectfully passed on them. I lost interest in them and then I thought to myself "Maybe I should skip them indefinitely" and eat something that's better for my body. So I did.

For the first time, I felt something inside me that was positive about eating healthier foods. Although I wanted to taste just 1 cookie, I passed on the idea. Instead I went to the refrigerator and pulled out some celery and munched on those to cure the need for a cookie. Oh how bland and boring they were, but I said to myself "This Is Gotta Be The Way" or forget the whole idea. I didn't eat a huge amount of them, just enough to keep me from feeling hungry at that time.

So I decided to put them in my lunch everyday for 3 months. Now you might be wondering what else am I'm eating for lunch right? Well I had a plan in place for that also. I decided to have soup for lunch 3 of the 5 days out of the week. So far that's about 2 oz of celery and a can of soup. Then I decided that I am going to need a piece of fruit too, so I added that into my lunch. Now I know you are wondering "what do I eat for breakfast" but I already had that in the bag. I have a bowl of oatmeal because it cuts down on your cholesterol, with a cup of juice and my daily vitamins. So breakfast was a no brainer. I just needed to focus on the rest of the day.

Now that I have the 3 items in my lunch I thought that I might be too hungry to wait for lunch so I added a hard boiled egg and some yogurt and a handful of nutritious nuts to eat on my break which was exactly 3 hours after I ate breakfast. So I started to eat only those items for 3 months for the first part of my day. The other 2 days I didn't have soup, I incorporated a chicken sandwich for added protein or a leftover from dinner. Remember that it's all about portion control!

After I had consumed about 900 calories for the first part of my day I need to have a good dinner so that I could consume my needed amount of calories for the day which was 2300. At this point I had another 1400 calories to go for the day. I thought it would be a no brainer. Yea, right! not too easy considering I wanted to eat a healthy dinner too. So I decided that dinner would be a salad with chicken, beef or salmon. Well I decided that I would have all of them 3 days a week, separately of course. So I did. By now you must think I'm crazy to do something like this out of the ordinary.

The other 4 dinners of the week consisted of something I knew would be healthy so I just improvised as the days came. After trying this method for a month It got me nowhere. So I thought to myself it's time to get in shape while I try to lose the 10 lbs I originally planned on losing. I decided to do a cardio workout for 3 days a week. So I did. I stuck with it because I was determined to loose the unwanted 17 pounds.

Days have gone by and I've gotten zero results after sticking to my plan and incorporating my exercise routine until one morning I weighed myself and discovered that I had taken off 2 pounds. Oh how excited I was to know that! With those results I felt the urge to keep at it. So I continued to eat my selected items for breakfast, morning snack, and lunch with a good healthy dinner. Then I discovered that I didn't consume the correct amount of calories for my daily consumption. I was 400 calories under. I stuck with it and continued with my plan. I ate at the correct times and exercised when I got out of work by doing a cardio workout for 50 minutes. I really broke a sweat as I had to peel of my clothes to shower. When I was done with my workout I had burned 847 -890 calories. WOW! That was nearly everything I had consumed for breakfast, morning snack, and lunch. So I kept at it.

3 months later I had lost 12 pounds! I continue to use this tactic, and lost an additional 5 pounds for a total of 17 pounds lost. 5 months later I have maintained the 17 unwanted pounds by eating healthier and continuing to exercise 3 times a week. I used an assortment of cardio DVDs throughout my routine and I feel great! I lost a slight back pain and I have more energy than the sun! I believe if you need to loose the extra pounds, YOU should try it too. Keep in mind that I had a goal and I made that goal with dedication. I was in no rush, I wanted success. Highly recommended!!!

RELATED: How To Lose Weight Naturally at Home in a Month

Hello Weight Loss prospects. This is how I lost 17 unwanted pounds.

Article Source: https://EzineArticles.com/7434357

Wednesday, February 28, 2018

Sciatica pain can be an uncomfortable condition, created through pressure on the sciatic nerve. The sciatic nerve is the largest nerve in the body and runs from the lower back down both legs. The pain can be felt in the lower back, butt, legs or feet and can be a dull ache, a tingle, a numb feeling or acute pain. The severity of the pain is largely dependent upon the amount of irritation and damage caused to the sciatic nerve.

Easy And Quick Fixes For Sciatica Pain - Sciatica Stretches and Exercises

Sciatica pain can be caused by a number of conditions, such as spinal misalignment, slipped disc, injury to the hips, Piriformis syndrome (Piriformis is a muscle that runs from the lower back to the hip bone, and runs across the sciatic nerve). Pregnancy, a tumor, spinal stenosis and spondylolisthesis may also cause the same symptoms.

Pain can become worse with certain movements, here are the most common ones:

• Sitting down or standing up;
• Bending over;
• Whilst in bed sleeping;
• Walking;
• From sudden movements such as coughing, sneezing or laughing.

There are many symptoms that can indicate Sciatica; here are some of the most common:

• Sharp pain particularly in the lower back, possibly also in the hip, down the leg or in the foot;
• Weakness, numbness (as if the leg has gone to sleep) difficulty putting weight on the leg through

The sciatica pain symptoms are typically experienced only on one side of the body, and the pain may be continual or it may occur infrequently and 'flare ups' are experienced.

Easy And Quick Fixes For Sciatica Pain

Sciatica Treatment

Sciatica causes are numerous and therefore there are an equal number of treatments for each. There are a large number of treatments that can one can attempt to try to relieve pain quickly. To be safe, anyone feeling pain from what they suspect is Sciatica should consult a medical practitioner to ensure that there are no serious issues that need to be resolved first.

• To take down the swelling caused by irritation to the sciatic nerve, ice should be applied to the painful area, for example the lower back. Keep applying the ice packs once the pain builds back up (Approximately every hour or so). Applying heat at this point will relax the muscles, but may also increase the swelling once again, so use only if helpful;

• Rest can be good to a point so that no further injury occurs and the swelling goes down. However too much rest and your back and muscles may seize up, so make sure you do some light exercise such as walking for 30 minutes a day if you can do (straight after the incident this might not be possible);

• Stretching of the lower back, and piriformis muscles, including stretching of the hamstrings;

• Exercises may be undertaken to retrain the muscles to better support the spine through greater strength in the core muscles (the back and abdominal muscles)

• Avoid lifting heavy items, and if you do have to lift anything, ensure that you keep your back straight and lift with the legs

Pain Relief Medicines

You can take pain relief medicines if the pain is really bad, but remember that the pain is your body telling you that something is not right, and you should be capable of taking notice of that fact too, otherwise you could make things worse.

Medicines such as ibuprofen to take the swelling down and relieve localized pain, also Aspirin can be used to relieve pain. Since medicines do not in any way address the problem, we recommend that you only take them for a short period of time, and attempt other forms of rehabilitation such as exercises and stretching or other forms of therapy.


A chiropractor may be able to help you to relieve short-term pain, as well as helping you back to heal in such a way, so as the painful episode may not return. A chiropractor does this by re-aligning the spine, so that it moves back toward the s curve that it should be. When the back is in its natural curved form, it can more ably handle loads, can bend and twist more easily in all directions, and should not pinch nerves since ultimately the discs should return to being equally spaced once more. The short term relief will be due to the vertebra being freed up, so that they are no longer stiff, and held in an uncomfortable or nerve trapping location. These corrections will initially not hold for long before another adjustment is required, but over time will last longer and longer, as your back becomes the shape that it should be.

Physical Therapy

Physical Therapy is another therapy that you might consider that can consist of massage, stretches and exercises that will help to make your joints move in the way that they should do. The massage from a physical therapist is highly likely to provide really good relief from the immediate issues, however if the spine is misaligned, the problem will still exist. Some of the therapies offered may also assist with the body healing itself, and so can be very worthwhile in getting you healthy once more.

Surgical Procedures

When Sciatica pain cannot be relieved by the above measures than surgery is recommended, but only when all other options have failed. You should discuss the options for surgery with your medical practitioner. Note that there are other therapies available which may assist with recovery before surgery is considered but there are more likely to offer temporary relieve of severe problems rather than being a permanent relief. Pain may also be associated with the brain, and therefore it may be that a neurologist can provide a better prognosis than being operated on. These situations are specific to the patient; the problem causing the sciatica may be due to a bigger problem with the spine, which will have its own particular solution.

Article Source: https://EzineArticles.com/7028141

Easy And Quick Fixes For Sciatica Pain - 3 Easy Exercises and Stretches for Sciatica Pain Relie You Can Do In Bed

3 Easy Exercises for Sciatica Pain Relief