by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and

With today’s short article, I wanted to show you a VERY simple exercise that you can do anytime, anywhere to help get a flatter stomach over time.

Now I will preface this by saying that this specific exercise does NOT increase fat burning , but it CAN help to flatten your stomach by strengthening your deeper transversus abdominis muscles and hence “pulling in” a lazy stomach (aka beer belly or “pooch belly”).

It involves doing an exercise called “ab vacuums “…

I find it a good time to get in the habit of doing daily ab vacuums while driving on your daily commute or another time that would get you in the habit of doing them regularly.

(please make sure this doesn’t distract you from driving safely… I find that it doesn’t distract me at all, since you can keep your eyes on the road at all times and both hands still on the wheel…it’s certainly much safer than driving while on a cell phone!)

Of course, ab vacuums can be done anywhere and at anytime and don’t have to be just for driving, but I’ve found that it helps me to remember to do them if I do them at a specific time when driving regularly…. this could be while driving home from the gym every time (I do this 3-4x per week while driving home from the gym), or perhaps during your daily commute to work.

They even help to strengthen your core and support a healthy back!

Ab vacuums are simple (Instructions)

• You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor. I prefer them seated or standing.
• The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time.
• Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several of these 10-20 second holds, perhaps 5-10x if you have enough time while in the car. But even just repeating 3-4x every time you’re driving somewhere can really add up over time and give you the benefit of a flatter belly!
• Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said previously, this “ab vacuums” exercise does NOT increase fat burning… it only helps to flatten a round stomach that has lazy deep ab muscles, and it will strengthen your core. It’s worth a place in your weekly belly-flattening repertoire.

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The post A unique exercise you can use to help flatten your stomach while driving in the car? appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

One of the questions I get most as a Nutritionist is whether rice is good for you or not, and if you should choose brown rice or white rice.

Over 90% of people get this answer wrong, and they’ve been told by misinformed dieticians and doctors that brown rice is healthier because it has more “fiber”.

However, this is harmful advice, and brown rice is NOT healthier than white rice!

Let me explain why…

Brown rice contains the hull of the rice plant, and that hull does contain some fiber, but it also contains some significant toxins such as lectins that can harm your gut lining, cause brain fog, and trigger autoimmune reactions in some people.

I’ve had dozens of my friends and clients that saw dramatically improved digestion, more energy and clarity of mind, and autoimmune skin conditions that went away once they switched from brown rice to white rice.

Brown rice also contains significant amounts of toxic arsenic since the arsenic is in the hull, and not the white starch part of the rice. This is yet another reason that white rice is a lot better choice in my opinion.

A word of warning on white rice: While white rice is mostly just starch, and therefore can be used as a great source of muscle glycogen by healthy people that exercise frequently and intensely, I would urge caution for people with Diabetes to be careful with the quantity of white rice they are consuming and monitor their blood sugar carefully.

Now that we’ve talked about why we should avoid brown rice if we want to avoid many of these health issues, let’s take a look at a fun little quiz below and a few more foods…

Sweet Potato vs Pasta vs Squash (the #1 WORST starch for your gut & energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one starch people over 40 should never eat.

This starch can damage your gut and disrupt your hormones… It contains a toxin that damages the lining of your intestines, causes bloating, embarrassing gas, and a bulging belly.

Do you know the starch I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Sweet Potato

>> Pasta

>> Corn

>> Squash

The post Brown Rice vs White Rice: The Worst Rice for Your Gut and Energy (Surprise, it’s not what you think) appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

If you’ve been led to believe that oat milk, peanut butter, almonds, and spinach are good for you, today’s email might shock you and is important to read, because these 4 “healthy foods” could be contributing to health problems in your body.

Let’s take a quick look at why…

1. Oat Milk

Oat milk has become a popular “plant milk” in recent years.  I see people all the time ordering “oat milk lattes” at coffee shops, and they probably have no idea how terrible that oat milk is for them.

Oat milk is basically oats soaked in water, with some added seed oils (canola oil usually), and added sugars and thickeners.

First of all, unless you get organic oat milk, your standard oat milk is contaminated with the harmful herbicide glyphosate which is known to cause serious damage to your gut, disrupting your microbiome health, and if that’s not bad enough, you probably already know that glyphosate is linked to cancer too.

Next, another reason I would never drink oat milk is because it’s usually processed with added seed oils such as canola oil, which are highly inflammatory in the body, contain large amounts of harmful omega-6 fats, and are linked to poor metabolic health such as Diabetes and obesity.

The next reason I would never drink oat milk is that it usually contains thickeners and gums such as carrageenan, which are highly irritating to your gut and can cause gut issues.

There’s also almost zero nutrition in oat milk compared to dairy milk (which contains large amounts of vitamins, minerals and protein).

Lastly, oat milk is also high in an anti-nutrient called phytic acid, which reduces your absorption of certain vitamins and minerals, potentially contributing to deficiencies in certain nutrients.

And while some people genuinely can’t digest dairy, most people would be better off nutritionally with just real grass-fed milk.

2. Peanuts, Peanut Butter

While peanut butter does contain a small amount of protein and vitamins/minerals, the cons outweigh the pros on this food.

First of all, peanuts contain one of the highest concentrations of aflatoxin, which is a mold toxin that is created in peanuts due to storage in moist conditions.

Peanut butter is also very high in inflammatory omega-6 fats and due to the processing of peanut butter, those omega 6 fats are in a harmful oxidized state.

Most people already get too much omega 6 fats from vegetable oils (soy, corn, canola, etc), and this contributes to insulin resistance, heart disease, brain inflammation, cancer, and lots more health problems, since most people are currently eating 5-10x more omega-6 fats than we should be eating in a healthy diet.

Lastly, peanut butter also contains medium amounts of oxalates, which are plant-based antinutrients that when consumed in excess can contribute to kidney stones, thyroid and gut problems, joint problems and more.

We’ll talk more about oxalates in the next food…

3. Spinach

Spinach is promoted as a healthy green, but contains FAR more downsides than good sides. Spinach is one of the highest oxalate foods that’s commonly eaten by modern humans (in addition to beet greens, beets, almonds, and other veggies and nuts).

The amount of oxalates in a serving of spinach is extremely high, up to 600 mg in a normal sized bowl.

The “safe” amount of oxalates in a daily diet according to world renowned oxalate expert Sally Norton should be between 100-200 mg per day total to avoid a lot of the health problems caused by high oxalate plants.

So you can see how concerning spinach is with the extremely high oxalate levels.

As mentioned above, eating too much oxalates too frequently can cause serious issues such as kidney stones, thyroid problems, gut damage, skin issues, and joint pain.

In fact, some people have even gotten “oxalate poisoning” by eating green smoothies too often and had to go to the ER for kidney failure.

4. Almonds, Almond butter, and Almond Milk

Although almonds and almond milk are marketed as healthy, they also contain many downsides, including all of the negatives mentioned above about too much omega 6 fats and too much oxalates.

They’re probably ok in your diet occasionally, but I personally avoid eating almonds too often because of these issues with excess oxalates and omega 6 fats.

Almond milk also has some of the same issues as oat milk in that it often contains added gums and thickeners like carageenan (irritating to your gut), and is pretty pathetic in terms of nutrition content compared to dairy milk.

Now let’s take a look at a fun little quiz below and a few more foods…

Bananas vs Oranges vs Apples… (the #1 WORST fruit for your gut & energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can damage your gut and disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Apples

>> Bananas

>> Oranges

>> Grapes

The post Why I Mostly Avoid Peanut Butter, Almonds, Oat Milk, and Spinach appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

I recently wrote a newsletter last week about how wild blueberries have powerful health benefits for your gut, inflammation, and for preventing fat gain too… Wild blueberries are even more powerful than regular blueberries for health benefits.

If you missed that newsletter, you can read it here about WILD blueberries and preventing fat gain.

But today, I want to also talk about frozen blueberries vs fresh…

You Absorb 3x More Blueberry Polyphenols from Frozen Blueberries.

Yes, it’s true… It turns out that frozen blueberries have their cell walls cracked open, which allows a type of polyphenol (anthocyanins) to be released and absorbed 3x better in your body than fresh blueberries.

If you’ve ever used frozen blueberries in yogurt or cereal, you’ll see the difference compared to fresh blueberries…

When you use frozen blueberries in yogurt for example, as the berries thaw, you’ll see streaks of blue starting to color the yogurt as you stir it. But with fresh blueberries, those blue anthocyanins stay inside the cell wall and are not absorbed as well in your body.

And those anthocyanins that are 3x better absorbed in frozen blueberries help fight inflammation in your body, while also helping prevent fat gain, and being beneficial for your heart and artery health too.

So the lesson here is that while fresh blueberries are definitely healthy, you get more significant health benefits from frozen blueberries.

Add frozen blueberries to smoothies, yogurt, oatmeal, cereal, and anything else that you love berries on!

QUIZ: Which of these snacks are terrible for your waistline?

According to leading gut health expert and former heart surgeon Dr. Steven Gundry, there’s a handful of “health snacks” that are terrible for your waistline.

One of these foods is even considered a staple in every healthy diet.

Let’s see if you can guess which one it is:

A. Sourdough Bread
B. Cottage Cheese
C. Olives

This is critical news if your goal is to have a slimmer waistline.

Answer revealed here >>

PS: There’s good news too… There is one simple snack that yields a power punch for your microbiome. This means a healthier digestion, less occasional bloating, and even a slimmer feeling physique. Write this name down.

The post Frozen blueberries vs Fresh blueberries: 3x more inflammation killing polyphenols in this one… appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

You may have heard that blueberries are packed with beneficial phytochemicals (polyphenols), but new research shows that WILD blueberries may also help you fight inflammation and even drop body fat right down at the cellular level.

In a recent published study Critical Reviews in Food Science and Nutrition scientists looked at what actually happens after you eat wild blueberries. Turns out, once your gut microbiome processes the powerful polyphenols in these berries, they transform into potent compounds that directly impact fat storage and inflammation inside your body.

Wild blueberries are particularly more powerful than standard berries at the store (Don’t worry, wild blueberries are easily available frozen at most health food stores)…

Here’s what the study found:

Researchers exposed fat cells to wild blueberry compounds: isoferulic acid (IA) and vanillic acid (VA). These two compounds helped reduce fatty acid synthase, which is an enzyme your body uses to create and store fat.

That’s a direct hit to one of the key drivers of weight gain.

Meanwhile, a third compound called syringic acid ramped up another antioxidant enzyme known as HO-1, which helps defend your cells against oxidative stress and chronic inflammation.

And all of this happened at real-life, food-based doses.

This means wild blueberries don’t just taste good or “fight free radicals.” They can actually change how your body manages fat and inflammation, which are two of the biggest culprits behind metabolic problems, fatigue, and chronic disease.

But there’s a catch: your gut bacteria play a massive role in unlocking these benefits.

That’s why gut health is about a lot more than just digestion. A well-balanced microbiome helps convert plant compounds into usable fuel, regulates inflammation, balances hormones, supports immunity, and even affects how your body stores and utilizes fat.

Targeted support, like the unique polyphenols from wild blueberries, cranberries, pomegranate, and even grapes, can help feed your good bacteria and keep this system running smoothly.

The bottom line is that wild blueberries aren’t just another trendy super-food. When your gut is in good balance, they become a metabolic ally, helping your body manage fat and inflammation with real studies to back it up.

And you don’t have to go foraging in the forest to find WILD blueberries, as most health food stores actually carry wild blueberries in the frozen fruit section. Add them to your smoothies, cereal, buckwheat pancakes, salads, yogurt, and possibly even on top of your healthy homemade ice cream.

Now that you know just how powerful wild blueberries are for your health (more powerful than regular blueberries), let’s take a look at a fun little quiz below and a few more foods…

QUIZ: Which of these snacks are terrible for your waistline?

According to leading gut health expert and former heart surgeon Dr. Steven Gundry, there’s a handful of “health snacks” that are terrible for your waistline.

One of these foods is even considered a staple in every healthy diet.

Let’s see if you can guess which one it is:

A. Sourdough Bread
B. Cottage Cheese
C. Olives

This is critical news if your goal is to have a slimmer waistline.

Answer revealed here >>

PS: There’s good news too… There is one simple snack that yields a power punch for your microbiome. This means a healthier digestion, less occasional bloating, and even a slimmer feeling physique. Write this name down.

The post Wild Blueberries Stop Fat Gain, Fight Inflammation, and Improve Gut Health (Better than Regular Blueberries) appeared first on thenutritionwatchdog.com.

Today’s informational blog is republished from our friends at PaleoHacks.

Add these strengthening pelvic floor exercises to your workout routine to improve your sex life and reduce your risk of incontinence.

The pelvic floor is often overlooked, but they’re an important set of muscles to exercise! A strong pelvic floor is responsible for control and pleasure during sex, and they also control the bladder and bowel movements.

What is The Pelvic Floor?

So what exactly is the pelvic floor? These supportive muscles, tendons, and ligaments form a hammock at the base of the pelvis, helping the bladder, uterus, vagina, and rectum to function correctly. (1) They are the foundation for the core, providing stability and support to the organs of the lower abdominal cavity.

Common causes of pelvic floor issues include pregnancy or childbirth, hysterectomy, certain sports, aging, or inactivity of the pelvic floor muscles, just to name a few. Once the pelvic floor has been compromised, problems such as incontinence, diminished sex drive, or even pelvic organ prolapse – when pelvic organs protrude into or outside of the vagina – can arise. The most common sign of a weak pelvic floor – which affects up to 25% of women – is involuntary urine leakage (incontinence).

Luckily, pelvic exercises can help to restore strength and reverse some of these negative effects. These exercises, also known as Kegels, involve squeezing and relaxing muscles in the genital region in order to isometrically train the pelvic floor muscles.

How to Locate Your Pelvic Floor

Before beginning the following exercises, you must first be able to locate your pelvic floor muscles. Here’s how to do it:

1. Begin lying down with your knees bent and your feet on the floor.
2. Squeeze and lift the rectal and vaginal areas as if you were trying to stop yourself from urinating. Hold for 5-10 seconds and then release.
3. You should feel a closing feeling in your genital area when you squeeze. Imagine yourself drawing energy from the base of the pelvic bowl all the way up your body and through the crown of your head.
4. Repeat for 5 reps.
5. Use this Kegel sensation throughout the following 7 exercises.

7 Exercises That Strengthen Pelvic Floor

Bridge | 3 reps

This pelvic exercise helps to strengthen the pelvic floor, core, and hamstrings.

1. Start by lying down with your knees bent and your feet on the floor. Place your arms down alongside your body with your palms facing down.
2. Engage your pelvic floor. Then, inhale to lift your hips up towards the ceiling. Hold for 20 seconds and then exhale to slowly release your hips back down.
3. Repeat for 3 reps.

Shifting Plank | 15 reps

This exercise strengthens your pelvic floor and the other surrounding core muscles.

1. Start lying on the floor on your belly. Prop yourself up onto your forearms, straighten your legs and tuck your toes under, coming into a forearm plank.
2. Draw your navel up and in and engage your pelvic floor. Your shoulders should be stacked over your elbows and your hips should be in line with your shoulders.
3. Staying in your plank shape, inhale to shift your shoulders in front of your elbows, coming high onto the balls of your feet.
4. Exhale to shift your shoulders back over your elbows, pressing your heels back.
5. Repeat for 15 reps.

Wall Sit | 60 sec

This exercise helps to strengthen the pelvic floor, core, and legs.

1. Stand facing away from a wall.
2. Place your back against the wall and then walk your feet out in front of you so that the wall is supporting you.
3. Bend your knees until they are at 90-degree angles and engage your pelvic floor. Keep your navel drawing up and in towards your spine so that your lower back is pressing into the wall.
4. Reach your arms straight out in front of you hold for 60 seconds, then release.

Split Tabletop | 15 reps

This exercise strengthens the pelvic floor and core muscles.

1. Start by lying down with your knees bent and your feet on the floor. Place your arms down alongside your body with your palms facing down.
2. Engage your pelvic floor and lift your feet off the ground. Parallel your shins to the ground so that your knees are at a 90-degree angle.
3. Keeping your knees at 90-degree angles, inhale to separate your thighs into a straddle.
4. Exhale to squeeze your thighs back together and contract your pelvic floor.
5. Repeat for 15 reps.

Tabletop Pelvic Tilts | 15 reps

These pelvic tilts help you to strengthen the pelvic floor.

1. Begin on your hands and knees in a tabletop position, with your shoulders stacked over your wrists and your hips over your knees.
2. Inhale to round your lower back, tilting your tailbone down. Tuck your chin, draw your navel up and in, and contract your pelvic floor muscles.
3. Exhale to come back to center.
4. Repeat for 15 reps.

Bird Dog | 12 reps per side

This exercise strengthens the pelvic floor and the rest of the core muscles, improving balance and coordination.

1. Start in a tabletop position on your hands and knees. Engage your pelvic floor.
2. Shift your weight onto your left hand and your right knee. Then, inhale to reach your right arm forward and your left leg back.
3. Pause for a moment to balance, then exhale to place your right hand and your left knee back down to the starting position.
4. Shift your weight onto your right hand and your left knee. Then, inhale to reach your left arm forward and your right leg back.
5. Pause for a moment, then exhale to place your left hand and right knee back down.
6. Continue alternating for 12 reps.

Dead Bugs Crunch | 15 reps

This exercise strengthens the pelvic floor and abdominal muscles.

1. Start by lying down with your knees bent and your heels on the floor. Extend your arms back behind your head and engage your pelvic floor.
2. On an exhale, draw your knees into your chest and crunch your shoulders up off the ground. Reach towards your toes as you contract your pelvic floor.
3. Inhale to lower your arms and heels back to the starting position.
4. Repeat for 15 reps.

Add these strengthening pelvic floor exercises to your workout routine to improve your sex life and reduce your risk of incontinence.

Easy bladder trick to end pee accidents (do this tonight)

Are you always running to the bathroom?

Do you have trouble holding your pee for too long?

Constantly have that “got-to-go” feeling?

Embarrassed about adult diapers and ready to get out of them?

You can actually STRENGTHEN your bladder to “hold back the tides”.

It’s about INFLATING a little-known muscle that seals the bladder shut!

Finally say goodbye to the urges… the accidents… the leaks… the stress…

This 30-second trick you can try tonight puts you back in control!

Can’t hold your pee for long? Check this out NOW!

Original article can be found here:

The post 7 Exercises That Strengthen Your Pelvic Floor appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

I’ve noticed in my travels and with working with clients that a large majority of people in today’s fast-paced stressful world are struggling at least part of the time with falling asleep at night.

Over the years, I’ve also struggled on occasion with insomnia because of the stress placed on me by running a large publishing business. And I’ve researched and learned quite a few tips and tricks over the years to help fight insomnia and fall asleep faster.

Without diving into every single technique I’ve learned over the years, I’ll just touch on a few really simple, but powerful tips, foods, drinks, etc. that I think can help you to fall asleep easier and faster too!

Here goes:

The most important sleep tip to start with:

This one isn’t a specific food or drink, but rather probably THE most important tip I can give you… if you don’t follow this one, your chances of being able to wind down at night and fall asleep fast are unlikely…

You NEED to eliminate use of devices, computers, emails, and any other work related to your job (or other stressful things) at least 3 hours before you plan to go to sleep. Using devices or computers for casual reading at night is fine, but don’t do any work that gets your mind overly activated, such as anything dealing with work or other stressful things in life. Also, even for casual reading, it’s best to turn off devices at least 1 hour before bed as keeping your eyes focused on the light from devices is one thing that some researchers are saying could interfere with getting quality sleep.

An overly active mind late at night is one of the BIGGEST things keeping many people from falling asleep. As a success-driven entrepreneur myself, I used to work really late at night and then I’d find that my mind was always too active to actually be able to fall asleep, so I’d lay there for hours sometimes until I could get my mind to slow down so I could fall asleep.

This may sound weird, but one trick that’s worked for me is to grab a book while I lay in bed on something that I find sort of boring and try to read the book in bed. Because the topic is “boring” to me personally, it keeps my mind away from things that I find more interesting, and it allows me to fall right to sleep. So for example, if you find health and fitness interesting (I hope you do!), but you find economics boring, try reading an economics book as you lay in bed. I bet you’ll get sleepy and fall asleep much faster than if you laid in bed letting all your thoughts about daily life race through your mind.

No caffeine after mid-day:

You’ve probably heard this tip many times, so I’ll keep this one short… It takes about 6 hours for caffeine to be fully processed and eliminated by your body, so make sure your last caffeinated drink of the day (coffee, black tea, mate, etc.) is at LEAST 6 hours or more before your planned bedtime. And if you’ve been showing any adrenal fatigue from lab hormone tests, you should also consider reducing your daily caffeine intake if you currently use it.

Tart cherries or tart cherry juice:

Tart cherries (Montmorency) actually contain a natural form of melatonin that can help you to naturally get sleepy and more easily fall asleep. I’ve found frozen tart cherries a few times in specialty grocery stores and I use them for a late night smoothie occasionally.

I’ve also found a tart cherry concentrate in Whole Foods and other health food stores that you can add to a drink or caffeine-free tea at night to help get you that low dose natural melatonin. I use 1 spoonful of this tart cherry concentrate in a cup of chamomile or mint tea late at night. This helps immensely for calming down and falling asleep at night.

A side benefit is that tart cherry also contains powerful antioxidants that fight joint pain, gout, and other inflammation related problems.

DON’T overdose on melatonin supplements (most contain TOO MUCH)

Did you know that MOST people overdose on melatonin supplements. Most melatonin supplements come in either 3 mg or even 5 mg doses. However, according to some researchers, anything more than 1 mg might be too high of a dose, which can disrupt your sleep cycle the following day, making it hard to wake up in the morning, and harder to fall asleep the following night, disrupting your overall sleep cycle.

The proper dose seems to be something less than 1 mg from most experts on this topic (this was even discussed on the Dr. Oz show too), which is why I choose to NEVER use melatonin supplements, and only get the small natural quantities found in tart cherries or tart cherry juice.

Night time teas:

Try “night time teas” that have relaxing qualities such as chamomile tea, mint tea, lemongrass tea, or all of them mixed. A side benefit of chamomile tea, and another reason that I try to include it in my weekly night tea repertoire is that chamomile tea contains unique phytonutrients that can help fight estrogenic overload from all of the xenoestrogens that we are exposed to from chemicals, pesticides, etc. in today’s chemical laden world.

Also remember that you can add a spoonful of the tart cherry concentrate and you’ll get a double-whammy of sleep aid! This works well about 1-2 hours before bedtime to help your body and mind relax.

One more tip…

If you still have troubles falling asleep even after implementing all of these tips, make sure to pay attention to fixing any hormonal issues you might have, including any possible adrenal fatigue, since being overly stressed out during the day can cause imbalances in your natural cortisol cycle which can make you more awake at night and more tired in the morning (obviously the opposite of what you want).

Eliminate any stressors from your life that you can, and also trying other relaxation techniques including meditation as a way to deal with stress if you still feel that you’re too stressed out each day.

Here’s one more reason to pay attention to this advice and make sure to do everything possible to get better sleep…

Did you know that a lack of sleep can actually make you GAIN weight?

A proper hormone balance is very important not only for losing fat, but keeping it off, and lack of sleep (including restless sleep, going to bed too late, getting up too early, and any other types of sleep deprivation), can throw your body’s hormones out of balance.

This means that regardless of how much you exercise or what type of diet you go on, you will still struggle to lose your unwanted fat, especially from your stomach.

So you can see how important sleep really is, as it touches multiple aspects of your health.

And one more thing to note, if you are still having trouble falling asleep, our friends from YuSleep have this special message for you…

Do You Wake Up At 3 AM Too?

If you fall asleep just fine but you wake up around 3 am almost every night, mind racing and you can’t fall back asleep for hours…

You lie there staring at the ceiling, watching the clock tick toward 5 AM… 6 AM…

Then drag yourself through another zombie day…

You should do this 30-second cherry trick this evening before going to bed.

A sleep expert with 18 years of sleep research says it quiets your racing mind and relaxes your body so your brain can enter deep stages of sleep.

Many people over 50 have already tried it and they sleep through the night like a baby with NO MORE 3 am wake-ups and wake up refreshed!

Here’s the simple cherry trick to try tonight…

👉 Click here to see how to do it!

Fix this one thing to support blood sugar, weight & pain.

If you’re dealing with diabetes, weight gain, nerve pain, or chronic inflammation…

There’s one factor that quietly makes all of it worse.

Sleep.

Not just how long you sleep…

But the quality of your sleep.

Poor sleep has been linked to:

• Blood sugar imbalances
• Increased fat storage
• Heightened inflammation
• Worsening nerve discomfort
• Increased brain fog

And the frustrating part is… most people have no idea their sleep is the root cause.

That’s exactly why we created the new Your Sleep eBook. 

Inside, we break down what’s really happening in your body at night…

And how to fix it using simple, practical strategies.

If you want a copy, it’s easy. 

👉 Get ‘Your Sleep’ e-book texted directly to your phone

I’ll send it straight to you.

No cost.
No waiting.

If you’re serious about improving your blood sugar, reducing pain, losing weight, and finally feeling better…

Start with Your Sleep.

Get the “Your Sleep” e-book sent to your phone now and rest well tonight.

The post Drink this 2 hours before bed to sleep better (plus 5 tips for insomnia) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Your body is a host to many types of bacteria, yeasts, and fungi. Some good, some not so good. One of the most common types of fungi in the body is candida albicans.

Perhaps you’ve heard of candida before, maybe in passing conversation or reading a health magazine, and dismissed it as another health buzzword. However, it may be time to pay attention because this opportunistic fungus could be quietly taking over your body! Candida, specifically candida albicans, is a yeast fungus that naturally resides in your body, usually without causing any harm.

Don’t let its benign presence fool you, though. When left unchecked—or when the conditions are right, this crafty organism can quickly overgrow, leading to a condition known as candidiasis, or candida overgrowth. This can wreak havoc on your health, causing symptoms ranging from digestive issues to depression. It’s not fun, and can be serious at times—especially those with a compromised or weakened immune system.

Candida has a unique ability to adapt and thrive in various areas of your body, including your mouth, digestive tract, skin or nails, vagina, and even your bloodstream. Its versatility and opportunistic ability to grow in dark moist places is what allows it to cause such a wide array of health problems.

Our immune system and healthy gut bacteria generally keep candida in check. However, candida is a very opportunistic type of yeast, so when conditions are optimal, it can turn into an uncomfortable overgrowth almost overnight. Conditions that encourage candida growth include:

• High carb, high sugar diet
• Broad spectrum antibiotics
• Corticosteroids
• Food sensitivities/food allergies
• Alcohol—especially wine and beer
• Environmental allergies
• Weakened immune system
• Inflammation
• Stress
• Fighting off another illness
• Vegan diet
• Anemia and other nutritional deficiencies
• Pregnancy
• Diabetes/pre-diabetes
• Oral contraceptives/the ‘Pill’
• Smoking
• Immunosuppressive drugs
• Cancer
• Being in warm, humid weather
• Mold infestation in home
• HIV/AIDS
• Artificial nails

Like a stealthy invader, Candida often slips under the radar because its symptoms are wide ranging and frequently mistaken for other health issues. In fact, many people live with candida overgrowth without even realizing it. How can you tell if this unpleasant guest has taken over your body?

Candida naturally ‘lives’ in the vagina and the digestive system. When one—or more of the conditions listed above are present, candida can quickly start multiplying—often in the gut and the vagina (for women).

Candida overgrowth affects energy levels, brain function, skin, digestion, and moods. Sufferers often report severe brain fog, fatigue, dizziness, joint pain, sinus infections, rashes and weakened immunity. None of this is surprising really, when you consider how closely your gut health is linked to every part of your body.

What Happens if I Have Candida Overgrowth?

1. Yeast Infections–For women, recurring vaginal yeast infections are a sign of candida overgrowth that often starts in the gut and spreads to the vaginal area. Symptoms of a vaginal yeast infection typically include redness, intense itching, pain during intercourse, thick white discharge, and ‘yeasty’ odor. Yeast infections in the vagina can be transmitted to your partner (men or women) as well. Yeast overgrowth can also occur in the mouth, causing thrush. Thrush causes painful red, raw patches in sensitive mouth tissues, as well as white patches of fungus, making it painful to eat or drink certain foods.

2. Extreme Fatigue–Candida can interfere with the way your body absorbs nutrients. Healthy bacteria in the gut help break down and metabolize food. Candida overgrowth slows this process down, and causes additional gut inflammation, leading to nutrient deficiencies. Candida overgrowth has been linked to low magnesium, iron, vitamin A, and vitamin B6. Low levels of these nutrients often lead to poor energy. People who have chronic fatigue syndrome may be suffering with a candida overgrowth.

3. Brain fog–Candida produces a toxin called acetaldehyde. This is the same toxin that comes from drinking alcohol (ethanol). Acetaldehyde is a known neurotoxin and carcinogenic as well. The toxic chemical that contributes to bad hangovers is the very same toxin released by the candida living in the gut. With a candida infection, you may feel like you have a bad hangover: foggy head, headache, can’t concentrate, extreme fatigue, difficulty concentrating. Acetaldehyde also overloads the liver, making it work overtime. Candida infections can also cause moodiness, depression, and irritability.

4. Food sensitivities and digestive disorder–Yeast infections in the gut can cause leaky gut. Once candida is able to root down into your gut lining, it can create a “leaky gut” situation. Partially digested food particles then leak into the bloodstream, causing inflammation and a weakened immune system. This leaky gut condition then creates increased reactions to many foods, nutrient deficiencies, bloating, gas, indigestion, constipation, or diarrhea.

5. Cravings for starchy sugary foods–Candida living in the gut can influence the body to send signals to the brain and cause you to crave the very foods that candida yeasts feed on—sugary, starchy foods. The best thing to do is to avoid all foods with any added sugar, all grains and grain products, fruit, wine, and beer until the overgrowth clears.

6. Skin Problem–Many people suffering from candida overgrowth have skin problems—itchy, peeling skin, dry patches, acne, or rashes. Candida can grow in the folds of your skin as well, such as under the breast area, the buttocks, or in the groin. This dark moist environment is the perfect place for candida to flourish and is difficult to eradicate.

7. Sinusitis– Chronic sinus problems are often the result of fungal infections like candida or mold. These little organisms like to hang out in dark, moist areas inside the nose. Your sinuses are the perfect place for them to multiply, causing you to have a stuffy nose, red, raw patches inside the nose, and sinus headaches.

8. Hormonal imbalances– can be a symptom of candida as well. It is important to recognize that a candida infection can cause worsened menopause/perimenopause symptoms, PMS, low sex drive, migraines, endometriosis, water retention, mood swings, and an inability to lose unwanted pounds. Candida overgrowth causes your body to become inflamed, as the yeast spreads beyond the digestive tract. One of the byproducts of candida can mimic estrogen, leading to a serious hormonal imbalance.

Getting and Keeping Candida Under Control

While it can be nearly impossible to fully eradicate this sneaky fungus, you can take steps to get it—and keep it—under control. Candida generally always lives in your gut—and in small amounts, as it is beneficial. The important thing is to keep it under control.

There are medications that can help kill off candida, but these antifungals often have harsh side effects such as liver toxicity, and candida ‘die-off’. What is candida die-off? Candida die-off may cause symptoms of your yeast infection to temporarily worsen, or it may even cause new symptoms, such as a fever or stomach pain. It is often called the “Herxheimer reaction.” Scientists do not fully understand what causes candida die-off, but it is thought that as the candida cells break open and die, they release harmful substances that temporarily make the symptoms worse.

While medication may temporarily kill of candida, without the necessary lifestyle and dietary changes to keep candida in check, it will just return.

Making dietary, nutritional, and lifestyle changes to keep candida levels low and in balance with the other friendly gut bacteria is the best way to reduce the overgrowth and get candida in check. Preventing candida overgrowth means supporting a healthy immune system in the gut, religiously avoiding sugars and refined carbohydrates, and taking specific probiotics and nutritional supplements.

Here are some simple rules to follow on a Candida Cleanse diet:

1. Avoid all added sugars—sucrose, fructose, cane sugar, beet sugar, glucose syrup, high fructose corn syrup, maple syrup, agave, etc.
2. Avoid processed foods—they are almost always high in carbohydrates, inflammatory seed oils, processed starches and grains, and sugar.
3. Eat non-starchy vegetables—avoid carrots, beets, potatoes, parsnips, squash, corn, etc.
4. Eat low-sugar fruits—strawberries, raspberries, blackberries, cherries, and blueberries okay in very small amounts. Avoid bananas, mangoes, pineapple, watermelon, apples, peaches, plums.
5. Enjoy healthy proteins—grass fed meat, organic free-range poultry, wild caught fish, pastured eggs.
6. Use healthy fats and oils—Avoid all omega 6 processed vegetable oils.
7. Avoid all grains.
8. Fermented foods are ok to eat: plain yogurt, sauerkraut, kimchee, cheeses.
9. Avoid alcohol—especially wine and beer or sugary mixed drinks.

It is most important to avoid all types of sugar. Candida albicans uses the sugar in your diet for fuel and to multiply. It also uses sugar to create biofilms that disguise it from your immune system.

Where possible, you should also avoid inflammatory foods like processed foods, alcohol, and caffeine as much as possible while on your anti-candida diet. By doing this, you can lower inflammation, boost gut health, and speed up your recovery.

You can also help your immune function by getting regular sleep of 7-8 hours nightly, getting outside, and getting 30-60 minutes of exercise daily.

Supplements that Help Fight Candida

Any supplements that help boost the immune system are also helpful in regaining control of candida. Over the last decade, common fungi like candida albicans are beginning to develop resistance against prescription antifungal medications. Many people are resorting to natural antifungals instead. These tend to be well-tolerated, have fewer side effects, and are highly effective.

Caprylic acid–Coconut oil is made up of three fatty acids: caprylic acid, capric acid and lauric acid. Of these, caprylic acid is the most important. Taking caprylic acid during your treatment can get your gut health back in balance and help to prevent candida overgrowth again. Studies have shown caprylic acid’s potency to be similar to prescription antifungals.

Caprylic acid damages the cell walls of Candida yeast cells. The short chain fatty acids penetrate the cell wall, where it enters the cell membrane and ruptures it, destroying the entire yeast cell. Multiple studies have found caprylic acid to be effective at killing Candida albicans yeast cells, as well as reducing symptoms in those with chronic Candida infections.

Oregano Oil– Oregano oil capsules may improve gut health in several ways due to its anti-inflammatory, antifungal, antiparasitic, and antibacterial properties. Research shows that the compounds in oregano oil, carvacrol and thymol, can help to treat small intestine bacterial overgrowth, as well as candida overgrowth. Oregano oil is especially effective in killing off candida albicans in the gut. Yeasts and fungi do not develop a tolerance to oregano oil.

Probiotics—Adding healthy bacteria to your gut can help crowd out the unwelcome guests, and protect your digestive system from further invasions. A high-quality probiotic helps restore the healthy diversity of good bacteria in your intestine. There are also several fermented foods that are also very beneficial, if they do not contain any added sugars. Those foods include plain unsweetened yogurt, kimchee, sauerkraut, and some cheeses.

While probiotic supplements can be an individual fit, the best probiotics to battle candida include:

• Lactobacillus rhamnosus
• L. acidophilus
• L. casei
• L. fermentum
• L. paracasei
• B. lactis
• Bifidobacterium

Berberine—This popular blood sugar-lowering natural supplement is also powerful as an antifungal agent. Berberine is the active ingredient found in barberry, Oregon grape and goldenseal.

A 2016 study found that berberine has antifungal activity against several types of yeast, including antifungal-resistant Candida. Berberine killed off the yeast cells by breaking down the yeast’s membranes. Berberine can also be used alongside antifungal medications to enhance its overall antifungal activity.

Berberine can also be used as an immune stimulant. Its ability to activate macrophages (white blood cells) has been shown to enhance the body’s overall defense system, allowing it to fight not only Candida infection but other invading pathogens.

After your symptoms have subsided, you should continue eating a diet that is high in protein and low starch vegetables, while limiting or avoid grains, fruits, sugar, and high-starch vegetables like white potatoes. Continue to consume fermented foods to help keep your gut in balance and prevent any more candida invasions. Prevention is the key to good gut health.

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References
https://www.mygenefood.com/blog/which-probiotic-strains-get-rid-of-candida/
https://draxe.com/health/candida-symptoms/
https://pubmed.ncbi.nlm.nih.gov/21513811/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667795/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4860025/
https://www.apathtonaturalhealth.com/blog/is-your-sugar-addiction-feeding-your-intestinal-candida
https://www.thecandidadiet.com/why-does-candida-need-sugar/
https://www.medicalnewstoday.com/articles/candida-die-off#causes

The post Candida overgrowth – This Sneaky Fungus Can Take Over Your Body appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

You’re probably getting a little tired of people telling you that the things you’ve been eating or using for years are bad for your health. Some you’ve accepted; you do your best to stay away from gluten and you eat organic when you can. Some you’ve strategically chosen to ignore; your favorite dairy-based ice cream, for example, or that supposedly toxic non-stick frypan which makes the best pancakes.

But here’s one you should probably avoid like the plague: aluminum foil. Believe it or not, every time you use aluminum foil in the kitchen, it’s seriously harming your health. Here are three reasons to keep aluminum foil out of your kitchen, and some healthier alternatives to use instead.

1. Aluminum foil is a neurotoxin

Aluminum has long been scrutinized by the scientific community for its potential role as a neurotoxin. Researchers maintain that, due to the fact that aluminum has no physiological role in the human body, it has the potential to cause significant detrimental effects when consumed.

This theory was unequivocally proven when a 2014 study showed that a 66-year-old man who died with Alzheimer’s disease had significantly elevated aluminum content in his brain, following eight years of occupational exposure. While the study noted that it was the respiratory system that was exposed to aluminum dust, we now know that there is a direct link between aluminum ingestion and Alzheimer’s disease, a debilitating neurological disorder.

The fact also remains that aluminum foil is not fully inert; food cooked or prepared in it has been shown to have significantly higher levels of aluminum than if they were prepared in another medium. The takeaway is simple: aluminum foil has the potential to cause neurotoxic effects, including Alzheimer’s disease.

2. Aluminum foil can contribute to bone disease

Research shows that aluminum from sources like foil can increase a person’s risk of developing bone disease. A study that examined the effect of hemodialysis, which causes buildup of aluminum in the blood, found that 37 percent of dialysis patients had developed aluminum-associated bone disease. The study proponents concluded that “long-term oral aluminum intake in hemodialysis patients results in a high prevalence of aluminum-associated bone disease.” It was theorized that aluminum either directly or indirectly impacts osteoblast production, which in turn leads to bone wasting.

The key here is that little statement about “long-term oral aluminum intake.” Many would argue that using aluminum foil regularly for years would equate to long-term oral aluminum intake. This means that using aluminum foil in the kitchen can contribute to bone disease.

3. Aluminum foil can promote pulmonary fibrosis

Using aluminum foil to prepare, store or cook food can increase a person’s risk of developing pulmonary fibrosis, a form of lung disease. A study that performed lung tissue analysis of nine workers exposed to aluminum oxide found alarmingly high levels of aluminum in the lung tissue, suggesting that aluminum exposure contributed to their development of pulmonary fibrosis.

While aluminum foil might not contribute to lung disease at the same rate as breathing in aluminum oxides, there is still a very real risk that cooking with aluminum foil may cause pulmonary fibrosis and other diseases of the lung.

Why aluminum may be leaching into the food you eat

In a 2012 study, a faculty of engineering team from the University of Ain Shams in Cairo examined the different ways in which aluminum foil and other cookware interacts with food. Leaching of harmful aluminum compounds was by far the highest when acidic foods like lemon juice or tomatoes were coming into contact with aluminum foil, and this was often further exacerbated by the use of spices.

In essence, aluminum foil is not inert. When exposed to certain foods, it has been shown to leach a portion of its metallic compounds into the food, whereupon people ingest it. From here, it can build up in the blood, muscles and organs and contribute to all manner of health problems. Science is only just starting to understand just how negative these consequences may be.

The onus is simple: keep aluminum foil out of the kitchen, and well away from the food you eat. Here are some healthier alternatives for cooking and storing your food that won’t have any ill health effects.

Healthier alternatives to aluminum foil

Personally, I’ve never been much of a fan of aluminum foil and aluminum cookware anyway. If I want to store food in the fridge or pantry, I’ll almost always use glass storage containers. Glass is completely inert and doesn’t transfer any harmful chemicals or metals into food, no matter how acidic they are. This way, we’re also minimizing waste, as the glass can be used over and over again… unlike aluminum foil!

For cooking, where one might use foil to enclose baked potatoes or fish, I simply used a ceramic dish with a lid. The effect is exactly the same, it’s just that ceramic doesn’t leach compounds into our food! And for baking, I either use glassware or high-quality silicone bakeware that doesn’t require any sort of lining. These materials are much nicer to use, usually produce higher quality dishes and don’t create excess waste. That’s a win-win, if you ask me!

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The post 3 Scary Reasons To Ditch Aluminum Foil (And What To Use Instead) appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

They say your eyes are the window to your soul. Well then, shouldn’t we give them a little TLC? If you stare at a computer screen all day, like the majority of Americans, then this article is for you. Here’s how to do eye yoga to reduce eyestrain, keep eye muscles sharp, promote better eyesight and more.

Why your tired eyes need eye yoga

If you spend eight or more hours staring at a computer screen every day, your eyes might be in trouble — and you might not even know it! Over time, you could develop a condition called Computer Vision Syndrome (CVS), which is characterized by several signs:

• • Squinting
  • Blurred vision
  • Dry, red eyes
  • Itchy eyes
  • Watery eyes
  • Double vision
  • Headaches
  • Neck or back pain

If this sounds like you, you might want to give eye yoga a try. It’s been in use for centuries, helping to combat eye strain, vision issues and more. Try these strengthening exercises for improved eye health:

1. Practice palming

Our eyes are used to staring at lights all the time. From the moment we wake up, we’re taking in the blue light emission on our phone, artificial lights in our office and blinking lights in traffic. That’s a lot of stimulation for the eyes! This simple palming exercise can give them a rest, any time of day.

Rub your palms together to create some heat in your hands, then gently set them over your eyes in a “cupping” position. Allow your eyes to rest in the darkness. Relax and breathe here for a few minutes, enjoying the peace and solitude this brings.

2. Blink rapidly

Blinking helps to nourish the eyes while relaxing the muscles and preventing dryness. Ideally, we would all blink 25 times per minute. However, when we’re intensely focused on something — like a detailed Excel spreadsheet or a shocking YouTube video, we may blink less. Here is an exercise to help you balance out intense staring sessions.

In your comfortable seated position, relax and breathe deeply using your diaphragm — you’ll see pranayama (breathing) come up over and over again. Now loosen your jaw, separating your lips from one another, releasing any tension in your face or forehead. Find a point of focus, then blink rapidly 10 times in a row. Close your eyes for 20 seconds, then repeat this exercise three more times.

3. Gaze up and down

Now that your eyes are warmed up, use this simple up and down movement from Yoga Journal. Make sure to relax and check in with your breath again. Next, imagine a clock in front of you. Shift your gaze up towards 12:00 then down towards 6:00. Be careful not to move your neck; this exercise is for your eyes only. Do this up-and-down eye stretch 10 times, slowly back and forth. After your done, try the same exercise looking left to right.

4. Do eye circles, both directions

Think of this as flexibility training for your beautiful eyes. Yoga International recommends moving your eye gaze around in as big a circle as possible, without using any help from your neck or spine. Start by remembering to breathe deeply. Send your eye gaze up towards the ceiling, and slowly work your way around in a clockwise circle. Try to squeeze in at least three deep breaths per circle. When you’ve reached the top, rest your eyes with the “palming” method. Try the same sequence again, moving counterclockwise this time.

5. Shift your focus

We’re not meant to look at up-close materials all the time, and yet we do! This simple exercise of shifting your focus will help retrain your eyes to see detail at different perspectives.

First, hold your right arm out one full length in front of you and stick the thumb straight up. Focus your eye gaze on your thumb. Slowly move your thumb towards your face until it appears blurry. Pause, then slowly move your thumb away from you back to the starting position. Repeat this a few more times, being mindful of your pace and breathing.

6. Try trataka (fixed gazing at a candle)

Obviously, don’t do this at work if you shouldn’t be lighting candles, but feel free to give this a try the next time you’re relaxing at home. This meditation exercise will help sharpen the focus of your eyes and send energy to your third eye — the point between the eyes on the forehead that guides intuition. Trataka is also said to enhance concentration, improve memory and quiet the restless mind.

Here’s how to try the ancient practice of trataka: set up a candle three feet away from you. Find a comfortable seated position, where you can keep your spine erect and the flame is level with the eyes. Next, using a fixed gaze, stare into the flame and focus only on your breathing. Listen to the thoughts that enter your mind, without judgment. Simply let them float by like clouds. When your eyes begin to water, close them and rest in the darkness. Some yoga practitioners recommend this exercise for up to 40 minutes, but do what makes sense for you.

Always give your eyes a break

In addition to doing eye yoga regularly, there are a number of things you can do to reduce eye strain. When you’re at work, make sure to follow the 20-20-20 rule. This means every 20 minutes look at something 20 feet away for 20 seconds. Also, make sure to complete the following tips from the American Optometric Association:

• Reduce the glare on your screen by angling your computer away from the window or adding a glare filter to your monitor.
• Rearrange your monitor so that it is 20 to 28 inches from your face and 15 to 20 degrees below eye level. You shouldn’t have to stretch your neck like a turtle or squint your eyes to see what’s on the screen.
• Adjust the brightness on your monitor away from factory settings, particularly if you’re working after dark. The blue light emitted from screens interrupts natural melatonin production, the hormone that lets you know it’s time to sleep. In other words, if your screen is too bright, it’ll interrupt your natural circadian rhythm and ability to get deep, healing sleep.

In yoga, there’s a stretch for just about everything — and the eyes are no exception. After all, they work just as hard as any other muscle in the body. Practice eye yoga every day to keep your eyes sharp while giving them the break they deserve.

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The post Tired, Strained Eyes? Here Are 6 Eye Yoga Exercises You Need NOW appeared first on thenutritionwatchdog.com.