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Love Avocados!

Avocados – A Real “Super Food”

Avocados, which are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. Personally, I eat a whole avocado virtually every day, which I usually put in my salad. This increases my healthy fat and calorie intake without seriously increasing my protein or carbohydrate intake. (See Nutrition Facts Panel below.) It is also very high in potassium and will help balance your vitally important potassium to sodium ratio.

As I’ve mentioned before, eliminating grain carbs is one of the best ways to support your health and maintain your weight, but when you cut down on carbs, you need to increase your intake of healthy fats. Avocados are an excellent source, along with organic raw butter, coconut oil, and organic pastured eggs, just to name a few.

natural ways to prevent flu and colds this season

Whether you’ve received your flu shot or not, there are some natural steps we can all take to ward off influenza and to protect our loved onesfrom the fever, cough, achiness, and general unpleasantness associated with this nasty bug.

1. Wash your handsOne of the most effective and easiest methods of flu prevention is something we should all do several times a day—simply because it’s good manners. Do it after you use the restroom, of course, but also after you’ve shaken someone’s hand, kissed hello, been on public transportation, attended a party, gone to the gym, and many other situations. You can never be too careful, especially this time of year.

2. Stay hydratedStaying hydrated is important in every season, but it is particularly useful in the winter. It’s easy to forget to drink enough water in the cold weather, as we’re not sweating as much as we do when it’s warmer outside. Steadily drinking six to eight glasses of water a day can boost your immune system, keeping your body strong and ready to fight off illnesses all year round.

3. ExerciseLike water, exercise has immune-boosting effects. It also enhances circulation, reduces stress, and offers another mode of eliminating toxins through perspiration, according to naturopathic doctor Amy Rothenberg. Of course, take care not to overdo it. If you’re really sick, get plenty of rest and consult a medical professional before engaging in any physical activities.

4. Eat an organic, plant-based dietIncrease the amount of organic fruits and vegetables in your diet, particularly those high in vitamin C, such as papaya, bell peppers, strawberries, broccoli, and kale. To be safe, you can also take a vitamin C supplement. I recommend camu camu, a plant-derived antioxidant vitamin that is considered a top source of vitamin C.

5. Take a vitamin D supplementHave your vitamin D levels checked with a simple blood test from your physician. If they’re low, consider taking a vitamin D supplement to help prevent not only the flu, but also a host of other health conditions—like cancer and cardiovascular disease—that have been linked to vitamin D deficiency.

6. Enlist probioticsAs discussed in my Green Your Tummy blog, these so-called “good bacteria” in your gut have been shown to help fend off colds and the flu and can rebalance the bacteria we need in our bodies that can be destroyed by antibiotics. Probiotics come in pill form, and a typical dosage is in the billions of CF units, but you can also introduce probiotics into your diet through yogurt, miso, tempeh, kimchi, coconut kefir, and sauerkraut.

7. Try elderberryElderberry syrup is not only packed with vitamins A, B, and C, but it also stimulates the immune system, has been shown to prevent colds and the flu, and tastes delicious. At The Imus Ranch, we make elderberry syrup from scratch, but you can find a bottle at your local natural foods market. If you feel a tickle in your throat, soothe it with some elderberry tea.

8. Use essential oilsEssential oils are restorative, curative, and natural antibacterial agents. They also happen to smell pretty great. Diffuse grade-A essential oils throughout your home, or apply them topically to your skin. Apply some oregano oil to your back, chest, and the bottoms of your feet. Aside from being a natural antibiotic, it also has bacteria-fighting properties and is a powerful antihistamine.

9. Get your omega-3sRather than turn to fish oil for your health-promoting omega-3 fatty acids and antioxidants, consider going right to the source and using marine phytoplankton instead. It’s where fish get their omega-3, 6, and 9 fatty acids, as well as their vitamin A. You can enjoy the benefits by simply adding 10 to 15 drops into your water or juice.

If you find yourself getting sick every winter, it’s important to change your habits, and not continue doing what you’ve always done.

The best defense is a good offense, right? This year, take control of your health and start warding off the flu before it rears its ugly head. Beef up your immune system, be kind to yourself, and protect the littlest and most fragile members of your family.

Drinking water at the correct time

More than a Safe Sleep Aid: Melatonin Every Night Could Save Your Brain

December 6, 2012

Evidence shows that melatonin is extremely safe when taken in the correct form, dose, and at the right time.

Sleep is a more active process than you may think. It’s a time for the brain—as well as the rest of the body—to repair, grow, and develop. Sleep disturbances can lead to poor sleep quality and ultimately accelerated aging of your organs, including the brain. With one in three Americans suffering from sleep related problems, many people are supplementing with melatonin—a hormone naturally produced by the tiny pineal gland in the brain to induce and sustain sleep—to get that much-needed shuteye. But is it safe to use every night?

Based on numerous studies and clinical use, melatonin is extremely safe when taken in the correct form, dose, and at the right time. Since the ability to make melatonin declines with age—with levels dropping below a maximal level by about age 35—many suffer from poor sleep. Evidence supports melatonin’s ability to help people fall asleep faster, sleep longer, and enables those who wake too early to fall back asleep (1). Contrary to what many believe, if melatonin is taken properly it does not act as a pharmaceutical sedative and will not induce a “hangover” effect in the morning. Moreover, if taken correctly (prior to bedtime) it will not affect your libido, as some media sources claim. Rather, it helps to reset the body’s sleep-wake cycle and improve the overall quality of sleep.

In a combined analysis of controlled clinical trials (2), researchers examined the efficacy and safety of melatonin supplementation in middle-aged and elderly patients with insomnia and hypertension—commonly found in people with insomnia. Scientists found those taking melatonin had significantly improved sleep quality and next-day alertness. Long-term benefits were also identified with significantly greater improvements in sleep duration. Additionally, there were no significant complications in vital signs of those taking melatonin, and those taking the supplement had a lower rate of adverse events compared to the placebo group!

Melatonin is not just a sleep aid. In fact, it plays a large role in maintaining the brain. Neurogenesis—the growth of brain cells or neurons—occurs during sleep and dramatically decreases with sleep deprivation. Studies show that melatonin supplementation can re-establish an optimal sleep-wake cycle and increase neurogenesis in the hippocampus—the area of the brain that forms memories (3,4).

Melatonin also acts as a powerful antioxidant, with a particular role in supporting several intracellular antioxidants including glutathione. According to studies, melatonin is superior in comparison to other antioxidants for limiting the consequences of oxidative stress in the body (5). When taken by athletes, for example, melatonin has shown to ameliorate oxidative stress and improve immune defense that can improve fitness (6). To maximally protect cells, including brain cells, and support the body’s immune function, it’s recommended that people supplement every night.

With Isagenix Sleep Support & Renewal you can be sure you are getting safe and effective amounts of for your brain by increasing natural sleep time, resetting the body’s sleep-wake cycle, and promoting healthy aging. The fast-acting, spearmint-flavored spray contains additional ingredients such as theanine and chamomile that have shown to promote a calm and relaxed state, making this product unique to any other product on the market. To reap the benefits of Sleep Support & Renewal, first start with the recommended dose of one spray and increase only as needed to a maximum of three sprays per use. You can rest easy knowing that Isagenix always puts your health and safety first and foremost.  

References

1. Lemoine et al. Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 and older and has no withdrawal effects.European Sleep Research Study, 2001;16:372-380.
2. Lemoine et al. Efficacy and safety of prolonged-release melatonin for insomnia in middle-aged and elderly patients with hypertension: a combined analysis of controlled clinical trials. Integr Blood Press Control 2012;5:9-17.
3. Oxidative damage in the central nervous system: protection by melatonin. Prog Neurobiol 1998;56:359–384.
4. Ramirez-Rodriguez G, Ortíz-López L, Domínguez-Alonso A, Benítez-King GA, Kempermann G. Chronic treatment with melatonin stimulates dendrite maturation and complexity in adult hippocampal neurogenesis of mice. J Pineal Res. 2011 Jan;50(1):29-37.
5. Reiter RJ, Tan DX, Rosales-Corral S, Manchester LC. The universal nature, unequal distribution and antioxidant functions of melatonin and its derivatives. Mini Rev Med Chem. 2012 Nov 23. [Epub ahead of print]
6. Maldonado MD, Manfredi M, Ribas-Serna J, et al. Melatonin administrated immediately before an intense exercise reverses oxidative stress, improves immunological defenses and lipid metabolism in football players. Physiol Behav.2012 Mar 20;105(5):1099-103. Epub 2011 Dec 22.

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