Top 10 Natural Health Websites

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I wanted to share with you my picks for the top health websites that I frequent quite a bit and trust. This list may be updated throughout the year depending on any changes within the sites, but for now here are the top 10 websites I love to visit in regards of natural health, gluten-free recipes and more.

Note that I do not create a “Good” and “Not So Good” for some sites. These are mainly other gluten-free, grain-free bloggers who specialize in posting recipes. Since they are not involved too deeply in the politics of food or the drug industry, as some natural news sites, there is nothing about them that I do not like.

#1 – Dr. Mercola

The Good

Dr. Mercola offers a myriad of information regarding health, from pharmaceutical medications to natural and holistic nutrition. Pretty much all of the research presented by the site is fact and science based, with resources available at the end of each articles. The information is many times ahead of the curve, almost always a step ahead of conventional medical treatment (think vitamin D). I am a subscriber and continue to look up to his information that he provides.

The Not So Good

Dr. Mercola’s site literally costs thousands of dollars each month just to keep it up and running. Due to this, some articles can be quite commercial, pushing products that I honestly do not believe anyone truly needs to be healthy. Also, due to its large amount of content, many articles are not directly written by Joseph Mercola, himself, which can be a bit disheartening. He stands by the information, and reviews it before it is published; however, it still does not have the same feel of connection to the author as you would with a smaller blog.

#2 – Natural News

The Good

Natural News is similar to Mercola’s site – a blog that is updated regularly, featuring information about natural health, nutrition and the rise and fall of the big health and agricultural industries. Another plus to Natural News (that really trumps Dr. Merola’s site) is that anyone with an expertise in the field of nutrition can apply to be a freelance author, and get paid through Google Adsense earnings. There are hundreds of experts on the site that I have yet to read their content.

The Not So Good

I feel as if the sense of community is not as strong as it is with Mercola.com. With Mercola’s website, it is not uncommon to read a hundred comments posted on a single post, and many times you can learn quite a bit from these people who are practically experts themselves. With Natural News, it’s hard to locate the comments for me on posts, and when I do, there aren’t many. It’s still a great site to visit for your health information needs.

#3 – Elana’s Pantry

I find that with many of the recipe sites that I enjoy reading that they are not deeply steeped in politics. Same goes for Elana’s website, which is a good thing! There is nothing about her website that I do not like. She specializes in cooking with high-protein and gluten-free almond flour, which is different from almond meal (with the skin still attached).

Elana has also written a couple of books, like “The Gluten-Free Almond Flour Cookbook” and “Gluten-Free Cupcakes: 50 Irresistible Recipes Made with Almond and Coconut Flour”. Check out my review here of her cupcake recipe book.

# 4 – The Spunky Coconut

After finding Elana’s site, I found Kelly’s blog “The Spunky Coconut“. Due to health concerns for her and her family, she is committed to providing healthy, yet so, so tasty gluten-free goodies. I love everything coconut, so it’s no surprise that I was attracted to the blog title’s name itself.

This natural health website includes many recipes, all of which helped form two cookbooks, “The Spunky Coconut Cookbook: Gluten-free, Casein-free, and Sugar-free” and “The Spunky Coconut Grain-free Baked Goods and Desserts: Gluten-free, Casein-free and often Egg-free”. The reason why I like her recipes is that not only are they gluten-free, but they are often low-glycemic, which can be a challenge obtaining when cooking a conventional gluten-free diet.

# 5 – Mark’s Daily Apple

The Good:

Mark’s Daily Apple is an awesome primal website devoted to providing daily posts on nutrition, physical fitness and emotional wellness all centralized around the primal and paleo lifestyles. He has achieved quite a number of successes in his own health by going grain-free and completely primal, which I find fascinating.

The Not-So-Good:

There really isn’t anything that I dislike about Mark and his website. He does sell items, which I believe (and I’m sure he does too) should only be applied as supplemental items to a well-rounded lifestyle. Also, sometimes the primal lifestyle doesn’t work out well for certain body types, which makes safe experimentation important for everyone.

#6 – Primal Toad

Love the Primal Toad. Todd is his real name, but I suppose the primal community knows him as “Toad”. I also follow him for the same reason I follow Mark, in that I receive new information and even recipes that provide me with knowledge about the paleo and primal lifestyle.

Over the past couple of years, I’ve been able to completely devote myself to a grain-free, sugar-free and all natural lifestyle that is advocated by Todd and Mark, and it has gone pretty well so far, and I like to say that I am also a “Primal Toad”, or perhaps something more beautiful and less noisy, like the “Primal Cat”. Yeah, I like that.

#7 – Living the Nourished Life

I started following Elizabeth’s blog since the beginning, and learned quite a lot about nourishing traditions from her. She’s an avid reader, writer and nutrition researcher, and I’m happy to say that she is one of the reasons why I started my own natural health related website.

Sprouted grains, natural fats like coconut oil and butter, oil pulling, myths about low carb diets and much more information can be found at her website. I admire her posts for their blend of knowledge on these subjects and the promotion of the science behind them.

#8 – Nourished Kitchen

The Nourished Kitchen provides nourishing recipes, drawing inspiration from nourishing traditions and the teachings of Weston A. Price. Natural fats like coconut oil, butter and ghee are often incorporated, as these healthy saturated fats are essential for our cells and their receptor sites, as well as for our brains, mood and behavior.

I simply love practically every recipe that is produced from The Nourished Kitchen, even the sprouted grain recipes. I plan to re-incorporate a small amount of gluten-free sprouted grains into my diet every now and then, as my body does well on a higher carbohydrate count (although sprouted grains are more digestible, I still maintain a higher fat count than I do total carbohydrates throughout the day).

#9 – Simply Sugar and Gluten Free

I love Amy! She has a wonderful site filled with gluten-free and refined sugar free recipes that I always look forward to making and enjoying. She lives in my home city of Dallas (or there a bouts), and I really admire her store of how she came to this way of eating. Check her out!

#10 – Tropical Traditions

Tropical Traditions is THE company that I trust for my coconut oil and coconut flour needs. No other company will do, simply put. It’s not that I just admire them for their really tasty coconut oil (many of which are certified as organic), but they also have a natural health news website called, Health Impact News. Although slightly religious oriented, I believe that do a great job at providing pressing news about natural health and nutrition.

 

So there you have it! None of these websites are necessarily in chronological order as to which one I like the best. Hopefully you can check out these awesome sites and let me know how you like them in regards to your journey towards good health.

What are your top health websites? Leave me a comment below or comment on The Healthy Advocate Facebook page.

 

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Top 10 Health Benefits of Kale

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Here are the top 10 health benefits of kale based off of years of research of this nutritional powerhouse. Kale is low in calories and high in nutrients and antioxidants that are anti-inflammatory and anti-aging. See for yourself in my top picks for the benefits of kale:

Kale Can Keep You Looking Attractive

Vitamin A may help keep you attractive, as eating foods rich in this vitamin provides a slightly reddish-orangish hue to the skin. Researchers have found that individuals prefer other individuals who give off this color in the skin. Also, the high vitamin C content in kale may help protect against premature aging of the skin by protecting the skin from ultra violet light. It’s also a powerful antioxidant that fights free radicals produced from prolonged sun exposure.

Kale Comes Close to Carrots for Promoting Healthy Eyesight

Poor eyesight is a common symptom of aging, as well as poor nutrition and lifestyle choices. Just one cup of raw kale provides over 200% of your daily needs for vitamin A! This powerful vitamin, when ingested with a little dietary fat, is absorbed into your body to help improve eyesight. Vitamin A plays a role in participating in the production of rhodpsin, a pigment that stores vitamin in the retina.

Kale Helps Prevent Colds by Enhancing the Immune System

Not only does kale contain a significant source of vitamin A, which can improve immune function, it also contains a high amount of vitamin C. This essential vitamin is needed to maintain the defenses in our immune system that fight off invading viruses and bacteria.

Kale Promotes Strong Bones

With kale to the rescue, you no longer have to rely on milk for your daily calcium needs. In fact, kale might be a better food to rely on for bone building nutrients, as it contains not only a high amount of calcium, it is also a significant source for vitamin K. This essential vitamin is needed to help deposit calcium into the correct places in our bones, and helps keep calcium out of tissues (which results in calcification. Both calcium, vitamin K and vitamin D work together to promote proper bone health.

Kale May Help Lower Cholesterol

Kale contains a healthy source dietary fiber, which has been shown to help reduce bad levels of cholesterol by “sweeping” it out of the bloodstream. LDL, the so-called “bad cholesterol” is what is removed by way of the fiber found in kale. Cholesterol is quite a tricky subject to tackle in regards to nutrition, but nevertheless, kale offers a more natural approach to cholesterol control.

Kale is an Anti-Aging Superfood

Kale is anti-inflammatory, and inflammation is one of the strongest signs of physical and mental aging. When we consume anti-inflammatory foods, we boost our bodies defenses and quench the fire that contributes to the wear and tear of aging. Antioxidants are also abundant in kale, and these antioxidants go right away at attacking and defeating free radicals that can wreak havoc on the skin and other areas of the body.

Kale is a Cancer Preventative Food

With its antioxidants carotenoids and flavonoids, kale boosts a unique combination of anti-inflammatory and immune system boosting compounds than many other foods. Glucosinolates are a class of organic compounds found in kale that have been shown to be helpful in preventing colon and breast cancer in some studies.

Kale Helps in Detoxing the Body

When glucosinolates consumed through kale and are broken down within the body, they form isothiocyanates, compounds that are known to support proper detoxification centers within the cells. Kale also contains sulfur, which is needed in some phases of detoxification. The process of detoxification is important for those who are wanting to lose weight, improve learning (such as in ADHD patients) and release toxic substances that might contribute toward cancer or other life threatening diseases.

Kale Contributes to Healthy Skin, Hair and Nails

One of my favorite benefits of kale is the fact that it can help with promoting skin health. It contains a healthy balance of omega-3 to omega-6 ratio, something that is lacking in the average diet. Omega-3′s are anti-inflammatory and provide flexibility to cell membranes. They are also important for nourishing the skin, hair and nails from the inside out, as these body components require these essential fats, as well as other nutrients found in kale.

Kale May Help Control Blood Sugar

Kale is rich in the nutrient manganese, which is involved in key enzyme structures that promote healthy blood sugar regulation and energy metabolism. Controlling blood sugar is important for those wanting to lose weight, gain energy and reduce inflammation in the body.

 

Remember to consume your kale with a little bit of healthy fat. Think organic coconut oil, organic butter or olive oil. I recommend steaming kale every now and then, because studies have shown that steamed kale may be more helpful at reducing harmful cholesterol in the body. Although, raw is my first choice, and I recommend trying it in my green smoothie recipe. Also, check out this fantastic recipe for kale chips.

This is The Healthy Advocate.

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Pico de Gallo

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Pico de Gallo

This post is a part of Simply Sugar and Gluten Free’s “Slightly Indulgent Tuesday“!

Here’s my favorite, easy raw recipe: Pico de Gallo.

This healthy salsa is high in fiber, vitamin A and vitamin C, and is rich in naturally occurring enzymes and antioxidants needed by your body. Quercetin (anti-inflammatory, powerful antioxidant) is abundant in this raw salsa, as well as fat burning capsaicin in the jalapeño pepper.

Pico de Gallo

4 cups chopped tomato
1 cup chopped onion
2 cloves diced garlic
1 jalapeño, chopped (stem removed)
1 cup chopped cilantro
1 tbsp. lemon or lime juice

Combine all ingredients in a large bowl and mix well. Serve alongside thinly sliced jicama (which will increase vitamin C content) or spindle onto salads, egg dishes or consume plain.

Serves 4-6

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Not only do I enjoy this recipe because it tastes so fresh and delicious, but I love seeking new ways to incorporate raw food into my eating plan. The cilantro has been shown to help control blood sugar in diabetic animals, and the garlic has been shown to help lower inflammation (and blood sugar) in many studies.

What are your favorite ways to incorporate raw food into your daily routine? Let me know in a comment below, on Facebook or through Twitter.

This is The Healthy Advocate.

 

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Why You Should Avoid Most Processed Meats

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Photo courtesy hippyshopper.com

More and more research unveils the link between processed meat consumption and cancer, particularly pancreatic cancer. A study from Sweden has linked 50 grams of processed meat per day to a 19% increase in pancreatic cancer. We have to read between the lines in this research, however, as it is not necessarily the meat in general that is at fault.

It’s the Preservatives

Grass fed meat, the way nature intended us to consume it, is high in CLA (conjugated linoleic acid), a fatty acid found primarily in beef and animal products that has been shown to help prevent cancer as well as undesired weight gain. Grain-fed and conventional processed meats do not have considerably high levels of this beneficial fatty acid.

Processed meats, like lunch meats, bacon and sausage generally are preserved with sodium nitrate or sodium nitrites, chemical additives that are directly linked to cancer in humans. In fact, these preservatives are known human carcinogens. Pretty scary, right? What’s scary is that they’re still pervasive in our food supply!

Don’t Fall for the Hype

I typically follow an eclectic eating plan. Part Weston A. Price, part paleo/primal and part raw food. I don’t consume a lot of meat or animal products, but when I do I always make sure that it is either organic, raw (butter, milk)  or grass-fed, if I can get it.

You don’t have to give up bacon or sausage for an every now and then treat for fear of its strong links to pancreatic cancer. It would be wise to just choose better options that will ensure a lower risk of developing these life threatening, nutrition related diseases.

It may be difficult, but look for nitrate or nitrite free lunch meats, bacon and sausage at your local supermarkets. It baffles my mind as to why there aren’t more brands getting on the nitrate/nitrite free band wagon, but the brands do exist. Again, I don’t believe eating bacon, sausage or lunch meats to be extremely healthy as pure beef, chicken or even fish (low-mercury) is; however, the preservative free options are much better choices.

Also, if you choose to grill or cook meat, like sausages or hot dogs, burning or charring them may create carcinogenic compounds in the meat. It’s best to just cook thoroughly instead of making them super well done. Adding antioxidant rich blueberries or spices like turmeric to the cooked meat may be protective against any carcinogens produced during the cooking process.

For now, this is The Healthy Advocate.

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Paula Deen May Have Diabetes, But Don’t Blame the Butter!

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Paula Deen

It is expected, but not yet confirmed, that Paula Deen, the popular down home country cooking girl has type II diabetes. Critics report that her high calorie, refined carbohydrate recipes promote unhealthy lifestyles in America. Although it is true that her fried and sugary foods do play a large role in the development of this deadly disease, many critics are wrong to place the blame on her choice of natural fat – namely butter.

Why Butter is NOT Related to Diabetes

Type II diabetes, the disease that plagues 25.8 million people in the United States alone (including Paula Deen) and generally involves the improper utilization of insulin. This hormone is responsible for taking glucose into the cells after a meal to utilize it as a preferred energy source.

After years of abusing these cells with sugar and refined carbohydrates, the cells lose their response to insulin and develop what is called insulin resistance, or type II diabetes, where the cells cannot take in the glucose.

News reports are claiming that Paula Deen’s “high fat recipes” may be a cause to her possible diabetic diagnosis; however, natural fat from things like butter, coconut oil or lard has virtually no effect on insulin resistance. It is true that hydrogenated forms of these fats can be a contributor to a number diseases, natural fats like butter do not raise blood sugar levels or insulin.

In fact, fat slows down the break down of carbohydrates in the body, leading to a slow release of insulin. The cells are then not bombarded by an onslaught of insulin, which can weaken insulin receptors. Cells actually need dietary fats to provide stabilization to receptor sites.  Natural fat also lowers the glycemic index of a meal, which is one of the reasons why coconut oil is promoted as a healthy fat.

It’s the Sugar

It’s the sugar, man, as well as the highly refined carbohydrates that are practically in every recipe Paula Deen makes. I like her a lot, and really admire her for a number of things – however, I cannot support her involvement in promoting the use of white flour, white sugar and refined vegetable oils. These are the contributors to diabetes, obesity and even cancer.

When we eat sugar, or even refined carbohydrates (and many grain carbohydrates, regardless of being refined or whole), our blood sugar increases almost immediately and very quickly. In order to regain homeostasis, insulin rises quickly, attaches to cell receptors and lets in that blood sugar. Over a period of time, these receptor sites weaken, and we have difficulty taking in that blood sugar.

Receptor sites may also decrease sensitivity to insulin through an inactive lifestyle, stress and even genetic factors; however, diet is possibly the leading cause of this problem in America.

Paula's Lady's Brunch Burger - Processed Meats, Trans-Fat and High Sugar Content

One of her recipes, as seen in the news report, shows her using bacon, a hamburger patty and a fried egg sandwiched between a fried donut. It doesn’t take a rocket scientist to know that there probably isn’t any natural fat in this recipe. Plus, the sodium nitrites or nitrates in the processed meats have been implicated in a number of diseases, including diabetes.

The Take Home Message

We know it isn’t the butter that needs to be implicated in the possibility of diabetes for the Food Network’s celebrity chef. It is, in fact, the refined carbohydrates, processed meats and rancid vegetable oils that might be a problem.

It is rumored that Paula Deen may be signing with a pharmaceutical company to promote diabetes medications. I foresee that if indeed Paula is suffering from this dis-ease, she would rather treat the symptoms with drugs rather than addressing the true problem with a lifestyle change. It is when we address the true cause, after all, when the problem disappears.

What do you think about this? If it is indeed true that Paula Deen has diabetes, or even pre-diabetes, then hopefully she can incorporate more healthy lifestyle habits, as well as dietary techniques and ingredients, that can aid in improving her insulin sensitivity.

For now, this is The Healthy Advocate.

 

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Oxytocin – The Healing Power of Touch

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The human touch is powerful in so many ways, containing the power to heal and repair the body, both the physical and emotional bodies. Oxytocin, a neuropeptide released by the pituitary gland, is released in the body when exposed to touch and helps heal and protect the heart, decrease inflammation and reduce stress hormones.

Oxytocin and the Heart

Research has indicated that oxytocin can help reduce the risk of heart disease and even promote healing of the heart muscle by reducing inflammatory processes within the body. This makes sense, and is kind of cool, as intimate touch is generally promoted through the emotional state of love.

Oxytocin can also reduce the number of cell deaths in the heart, which may help in keeping it in shape as time goes on. Cuddling with a loved one or even a pet, plus exercise and a healthy eating plan, may go a long way in helping to produce natural oxytocin, promoting every aspect of health.

Stress Reduction

The powerful oxytocin may also help reduce the level of cortisol within the body, as well. Stress can drastically reduce the quality of life and the quality of health by decreasing the immune system, increasing inflammation and even increasing fat storage by making cells less sensitive to insulin.

For stress reduction, human closeness may just be what the doctor ordered.

Oxytocin May Help in Autism Treatment

Researchers have found that oxytocin may be depressed in many people suffering from autism. A collection of research shows that an increase of oxytocin in these people showed an increase in social interaction and eye contact.

The feeling of trust and empathy is strongly associated with oxytocin release in humans, and may be an example of how it can aid in autism treatment. Although most studies on oxytocin and autism regard the supplementation of synthetic form of the hormone, I suspect that natural production is best, as it carries the least amount of side effects.

Pets and Oxytocin

Having a pet has also shown a correlation with increasing oxytocin in the human body and providing healing. You don’t need to be in an intimate relationship to get the benefits of oxytocin, you just need to be close to anything you truly love.

Although studies mainly show the benefits of dog owners, I suspect that many cat owners may also experience this healing hormone. Some cats can be very loving, and I personally do enjoy cats quite a bit.  It also seems that just being with friends and enjoying their company can also increase the levels of this powerful chemical.

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Recipes coming up…Grain-Free Pizza and Mini-Donut with Chocolate Frosting.

For now, this is The Healthy Advocate.

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Baked Donut Holes

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Baked Donut Holes - Grain Free Paleo Goodness for Breakfast or Snacks

This recipe is a part of The Nourishing Gourmet’s Pennywise Platter Thursday!

These baked donut holes (and paleo friendly) are gluten-free and grain-free, made from coconut flour. They are a take-off from my Christmas cookies I posted a year ago, and are quite good for an every-now-and-then breakfast, or simply as a snack or dessert.

Powder your xylitol well in a blender, magic bullet or coffee grinder (haven’t tried the coffee grinder yet!). This provides an excellent sweet and cooling coating on the outside, perfect for the resemblance of snow in winter. Full of protein and free from sugar, these perfect treats provide satisfaction and health building nutrients.

Baked Donut Holes

5 TBSP.  coconut flour, sifted
1/4 cup xylitol or coconut palm sugar
1/8 tsp. himalayan salt
1/4 cup of organic butter, or organic shortening
1/4 tsp. pure vanilla extract
1 eggs

1/2 cup powdered xylitol or cocoa powder, for dusting

Bring butter or shortening and egg to room temperature. Preheat oven to 350 degrees and lightly grease a glass baking dish.

Cream butter or shortening with xylitol, salt and vanilla. Add egg and mix well.

Sift coconut flour into mixture and stir until well combined (the dough should be quite stiff).

Roll into 12 1-inch balls and place evenly on the glass baking dish. Bake for 12-14 minutes, or until golden and slightly brown.

Let cool then roll in powdered xylitol or cocoa powder.

Makes 1 dozen donut holes.

It’s a new year, and I have many goals for my health this year. What are your goals for the new year in regards to your health? Share in a comment below and let me know.

This is The Healthy Advocate.

Thank you to Lisa at Allergy Free Vintage Cooking for letting this recipe be a part of her Lunchbox link love!

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‘The Dairy-Free and Gluten-Free Kitchen’ by Denise Jardine

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“The Dairy-Free and Gluten-Free Kitchen” by Denise Jardine

I love cook books, especially those concerning individuals following a gluten-free and dairy-free diet. It should be no surprise that I after receiving a copy of “The Dairy-Free & Gluten-Free Kitchen” by Denise Jardine in the mail, I was excited to make almost all of her recipes.

The beginning of this book is filled with information about gluten intolerance and dairy sensitivity, as well as a “Stop! May Contain Gluten” section on various common kitchen ingredients. Since many people with gluten intolerance may also be sensitive or allergic to lactose, this cook book is important for many people on this level.

My favorite recipe would probably have to be the gluten-free pizza recipe: Rustic Heirloom Pesto Pizza. Delicious. For those not concerned with eating grain-free, using the recipe for the gluten-free pizza crust will appeal to almost anyone. I do have to say that it’s hard to choose a favorite recipe, as there are far too many.

Breakfasts, snacks, salads, desserts, meat, seafood and vegetarian meals are all contained in this cookbook that contains 150 delicious gluten-free recipes. Coconut ice cream is probably my favorite dessert recipe in “The Dairy-Free & Gluten-Free Kitchen“, as is the flourless chocolate cake, which I will post in the next few days.

Pick up this book tomorrow, January 3rd, 2012 when it hits shelves, OR order your copy to be shipped to you immediately. It’s a great read for the beginning of a new year!

This is The Healthy Advocate.

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How Thomas Edison Unintentionally Increased Diabetes

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Exposing light to your eyes at night may have some unforeseeable consequences. (Photo by bramanz at Flickr)

Winter is quickly approaching, the days are getting much shorter, and we’re constantly battling darkness with artificial lighting. Can this undermine our efforts to maintain a healthy weight, blood sugar levels and mood? As a matter of fact it can, yet I don’t think Thomas Edison quite knew that when he invented the light bulb.

The Effects of Light on Blood Sugar, Weight and Mood

Natural light from the sun is received through our eyes (without sunglasses) to activate the pineal gland in the brain. This helps to facilitate the production of seratonin, the hormone responsible for waking us up in the morning as well as producing that ‘feel-good’ feeling. This is why humans are generally awake during the day, and not at night.

At night, when darkness falls and light recedes, our brain production of seratonin falls, and melatonin sets in. This is when that feeling of sleepiness comes over us, pushing us to rest our bodies and our minds, essential for restoration and rejuvenation. When we force too much artificial light on our eyes during times of darkness, we push our body to produce too much seratonin and too little melatonin, working against our natural bio-rhythms.

This can be very harmful for those who work night shifts, or for the winter months when we experience more darkness than light. When we confuse our brains and interact with our circadian rhythms (the biological rhythms in our brains and bodies that govern night and day), we increase our diabetes risk. In fact, a recent study involving 177,000 women who worked night shifts showed that over 10,000 developed type II diabetes.

Here’s a study specifically dealing with light at night and it’s link to diabetes risk. This research suggest that proper melatonin production, secreted at night, is needed for correct blood glucose management during the day and night time.


Not only that, with poor blood sugar control, we increase the chances of becoming overweight. Those who work night shifts are more likely to be over weight than those who simply work during the day. Although Thomas Edison’s invention did help increase the amount of work produced, should we really be sacrificing our health when we can avoid it?

Mood is affected with natural sunlight in a positive way, but seems to have the opposite effect when the eyes are exposed to artificial lighting during the night time hours. Artificial lighting from full spectrum bulbs may actually mimic the sun’s beneficial seratonin production, but only during the day. Our bodies are not meant to produce much seratonin during the night, as melatonin is needed more for healing and growth, as well as urging the body to sleep.

Sleeping in Complete Darkness

If you are having trouble sleeping, it may be due to the effect of night time light coming in at you through the TV, windows, alarm clock or other items. The iPad and the Kindle, although great for book reading, should be avoided at night when our minds need quiet and darkness.

 

Sleeping in light may increase our overall blood sugar, making our cells less sensitive to insulin over time. This causes insulin resistence, or type II diabetes, making darkness an important priority for developing an all-around holistic health plan that includes knowledge and prevention.

 

Darn you, Thomas Edison! I am grateful to you, but how come you didn’t mention this?

Tips for Healthy Blood Sugar

  1. Receive adequate natural sunlight through the eyes everyday. No, don’t look directly into the sun. Just take 10-15 minutes to expose your bare skin and eyes to sunlight (indirectly for the eyes) to help produce seratonin (and later melatonin) and vitamin D. Regulating our circadian rhythms and vitamin D status through sunlight is one of the most natural, powerful ways of regulating our blood sugar levels throughout the day.
  2. Exercise, as this makes cell receptors more sensitive to the effects of insulin.
  3. Make the majority of carbohydrate consumption come from fresh vegetables and low-glycemic fruits (with high glycemic fruits on occasion). Grain carbohydrates are non-essential foods, and I choose not to eat them as they are too low in fiber, protein and fat, and very high on the glycemic index. Every now and then I’m sure it will not hurt the majority of healthy individuals.
  4. Laugh. Reducing stress can have a positive effect on blood sugar and insulin levels.
  5. Sleep in total darkness to help produce natural melatonin, also helping to regulate blood sugar by regulating health circadian rhythms. A warning on supplemental melatonin: It can raise blood sugar, so it is best to take caution with taking its synthetic form.

The holidays are upon us! What are you doing to prepare? I have gingerbread men baked and ready to post, so stay tuned for that.

Until then, this is The Healthy Advocate.

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How Negative People Impact Your Health

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Photo courtesy MichaelHyatt.com

We have all been around them before – those that can’t stop talking about the ills of the world, of their own life and the lives around them. According to these negative minded people, the world is coming to an end and the quality of life is unavoidably deteriorating.

We shouldn’t blame these people for their mindset. Turn on the evening news and you too may soon get sucked into the same view of the world. The truth is, Earth, and its inhabitants, have always had struggles. What isn’t highlighted are the amazing, heroic, wonderful things human beings do for one another.

This introduction brings me around the subject of negative emotions, and more so negative people, and their impact on our health. Not only can negative emotions from other people affect our bodily health, if we let them, but they can also affect our mental, emotional and spiritual health. We don’t necessarily have to avoid these people, especially if they are our own family members; however, we can find ways to react to these people in a positive manner.

How Negative People Impact Your Health

Too much research exists to show that negative thoughts, emotions and words have a horrible affect on the immune system. When these things are experienced, our resistance to certain illnesses and diseases decrease rapidly. Anger, stress and sadness are natural emotional states, but we should never get stuck in them. Nothing improves, nothing changes when we remain in an isolated and damaging state of being.

One study followed almost 7,000 adults throughout the span of 40 years. The ones who scored as the most optimistic in their youth, based on a standard personality test, had a lower risk of dying during that 40 year period. The pessimistic persons were 42% more likely to die in the period.

When we surround ourselves with pessimistic people, the ones who always talk about problems but never do anything about them, we let these thoughts enter our own subconscious mind. Whatever enters can affect the way we believe about things in our life, and pretty soon we act upon these beliefs.

This sort of “rubbing off” of pessimistic attitudes is very real, but we don’t have to get stuck in this mindset. When we do, we can become depressed, which leads to a lack of motivation. A lack of motivation to do anything, including taking care of yourself, is one of the most drastic things you can do to decrease the quality and length of life.

How to Listen, But Not Take “In” Negativity

Sometimes, the best thing we can do for others is to listen, even if it means listening to their problems. Just because someone views the world differently than you do, doesn’t mean you have to fall to their level. There are too many wonderful things in the world to believe it’s always dark and miserable. Love exists, don’t fall for the belief that it’s all but gone.

Listen with an open heart and a critical mind; this allows you to be sympathetic and intelligent in your responses on what could in fact make the problem better for the other person. Sometimes this person will not take anything lightly, and can never see the bright side of things. Just accept this person, and know that perhaps one day they will be able to come around.

When being faced with angry and stressed out individuals, speak to them in a calm voice and be kind. Gahndi once said, “Be kind to others, for everyone is fighting a harder battle.” This is true; people aren’t mean “just because”. Anger and cruelty are both born from fear, as when we fear something we defend ourselves, expressing anger. Let it go and move one with your own life.

How Positive Emotions and Thought Influence Health

Positive thinking and emotions help relieve stress, increasing the health of the immune system. Having a more positive outlook on life, as stated above, has been shown to decrease the likelihood of dying from all causes before 65, many of which are related to immune system complications.

Prayer, no matter what religion or spirituality you may follow, offers stress relief as well, and has been shown to increase healthy immune system cells within the body. There is something about giving a problem to a higher power that helps one become more at ease – and when we are in that relaxed state, our minds are able to think of more rational and helpful ways to solve that particular problem.

Positive thoughts may rub off on others, too, if they’re open to it. All we can do is be kind to one another, as I believe firmly that kindness spreads. A smile spreads. By doing these things, you can help contribute to creating a happier, healthier world.

Check out these related links:

Optimistic Expectancies and Cell Mediated Immunity
Can Optimism Be Learned?

This is The Healthy Advocate.

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