Are You Sleeping Correctly

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#1 Decreased Performance


If you're not getting enough sleep you may notice that your performance during the day is not what it could and should be. Everything from work to physical activity is a struggle.

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#2 Lack Of Alertness

Lack of proper sleep can affect metal alertness, making you foggy and not clear headed.

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#3 Memory Impairment

When you sleep your brain reboots ... like a computer hard drive, cleaning out information and filing it. If you don't sleep enough you become overloaded.

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#4 Unable To Cope With Stress

Everyday stresses seem to become monumental the less quality sleep you get.

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Simple Ways to Reduce Stress Today

#5 Accident Prone  

Your body is not working to it's full capacity on limited sleep, making you more apt to trip or fall.

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#6 More Than One Cold A Year

Your immune system suffers from bad sleep habits making you prone to more colds.

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#7 Belly Fat

Sleep limits the hormone cortisol which contributes to belly fat, in addition to increased hunger when your body is not well rested.

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Ture List

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Simple Tips to Relieve Stress and Pressure

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Stress and anxiety are prevalent in modern life. When the pressures and demands exceed your capabilities, stress and anxiety soon raise their ugly heads. The consequences can be horrific. Your health, relationships, and career can be seriously affected by stress and anxiety. When you find yourself in this situation, it is important not to panic. You need to devise a plan and some actions which can get you back on track and carry you towards the achievement of your goals and objectives. Wallowing in despair has never solved a problem, nor will it ever do so. Positive, effective action is required.

7 Steps to relieve stress and anxiety

The following 7 steps will help you to relieve stress and anxiety, wherever or whenever it may arise in your life. When you find yourself experiencing stress and anxiety, work your way through these steps and you will experience relief.

1. Establish a routine

Stress and anxiety often arise as a result of disorganisation or lack of control. Having a routine for your life gives you predictability and control over events. When you have clear routines, which you can follow on a daily basis, you are able to make progress on your key goals and objectives, without having to exert a great deal of thought or effort. Small steps, taken daily, carry you towards your objective.

There will be times when issues arise out of the blue. However, these occasions will be fewer and further between. As the majority of your life will be under control, these events will have a lesser impact and you will have more energy and confidence to tackle them quickly.

2. Establish a support group

I am not talking about a formal support group here, although depending on your specific issues, a formal support group may be able to help you. Regardless of the issues which you face, your life can always benefit from mutually beneficial relationships. These are the type of relationships where friends support each other, through good times and bad.

This is not about burdening others with your problems. When you have built mutually supportive relationships, you have friends who are happy to lend an ear and help you through your most difficult times.

3. Be good to yourself

When you are down and you are overcome by stress and anxiety; it feels like the world is beating you up. There is no need for you to join in. Rather than berate yourself; take the time to shower yourself with love and kindness. When you are overcome by stress and anxiety; it takes a lot of confidence and self-esteem to pull through.

Be the first person to treat you with kindness and compassion. When you believe yourself to be worthy of kindness and compassion, and you demonstrate this through your behaviour, others will follow suit. If you have hit a low point, remember that being good to yourself is the start of your recovery.

4. Practice acceptance

It may be tempting to deny how you are feelings but there is nothing to be gained by doing so. When you deny your feelings, you bottle them up. This does not eliminate those feelings. Instead, they reside within you and they come back to bite you, regularly. Remember, pretending that something does not exist does not make it go away.

The healthy approach is to accept and acknowledge your feelings.  Ideally, you would talk to somebody that you trust but if this is not possible; try to find some way to express your feelings. Other methods include:

• Keeping a journal
• Painting
• Poetry
• By being active e.g. physical training, punching a punch bag

There are endless ways to express and release your feelings so choose at least 1 which suits you.

5. Tackle what you can

If your stress and anxiety is severe, you might not be in a position to tackle the whole problem. This can cause you to sit idly by and watch as your stress and anxiety increases. Just because you cannot tackle the entire problem; it does not mean that you cannot tackle parts of the problem. Break the problem down into the smallest tasks possible. Then, identify which tasks you are ready to tackle and take the necessary action.

As you complete each task, no matter how small, you are reducing the size of the problem and reducing its impact on you. As you do so, your confidence and momentum builds and you feel ready to take on bigger and bigger challenges. Recovery is a gradual process but it will occur quicker if you keep taking positive action, one small step at a time.

6. Have fun

One common trait that I find amongst clients who are stressed is the lack of fun time. When you get really busy, it is easy to forget about scheduling some time to have fun and relax. Fun and relaxation do not occur naturally for busy people. You do have to schedule them. Review your schedule to ensure that you are including sufficient time for your favourite hobbies; sufficient time with your family, friends and loved ones; and sufficient time for relaxation.

Life cannot be all work and no play. Building fun and relaxation into your schedule will have a profound effect on your stress and anxiety levels.

7. Avoid overuse of dependant substances

There are a number of dependant substances which people turn to when faced with pressure or stress. These include drugs (both prescription and illicit), alcohol, tobacco and caffeine. While these substances may give you a temporary sense of relief, your problems will still be there when their effects wear off. Also, these substances, when misused, bring problems of their own.

From my own experience; when I was under a lot of stress, I used to have a few drinks. While it never turned into a dependency, I found that drinking had no positive impact. This was one of the many reasons why I decided to give up alcohol in 2006. Since I gave up alcohol, my ability to solve problems and avoid stressful situations has improved exponentially.

We are living in a hyperactive and highly active time. With the increase in technology, we are contactable 24/7 and we are expected to solve problems quicker than ever before. These are just some of the unrealistic demands which have been placed upon us. The improvement in technology has resulted in a misguided pursuit of greater efficiencies, instead of greater effectiveness.  When you add in the impact of a world recession, the need to be able to manage yourself and your life is more important than ever before.

There may be times when your ability to cope with the pressure is exceeded, resulting in stress and anxiety. When this happens, rather than panic, you can focus on taking positive action to overcome the problem. The 7 steps, outlined above, will help you make giant strides towards eliminating stress and anxiety from your life.


Coaching Positive Performance

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10 Sex things men dont care about

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#1 If You Have Morning Breath


Morning breath? Doesn't matter if he's all rearing to go.

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#2 Weird Sex Sounds You Make

Don't stay quiet just because you are worried you might make a weird sound. Let go and enjoy. He will.

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#3 Where They Have Sex

It doesn't matter where you have sex or if the lights are on or off.

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#4 Which Positions You Like

As long as you're in any sex position, he will like it.

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#5 If You're Wearing No Makeup

No makeup, he won't care. In fact, guys like girls au naturale.

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#6 If Your Hair Isn't Washed

Is he really interested in your hair?

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#7 If You've Gained A Few

No man is going to care if you gained a few pounds here or there while making love, so stop worrying.

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#8 If You're Too Loud

Go ahead and scream. It will only make him feel like he's the greatest in bed.

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#9 Your Hairy Legs

Okay maybe you shouldn't be as hairy as this picture, but a little stubble is not going to both men.

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#10 The Smell Of Your Vag

 

Guys like your natural scent, so don't worry about covering it up.

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10 Deadly Habits That Seriously Damage Your Kidneys

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by AMY GOODRICH

Our kidneys are super important for our health. They filter our blood, produce hormones, absorb minerals, produce urine, eliminate toxins, and neutralize acids. So as one of the most important organs in your body, your kidneys deserve some love.

Damage or steady decline of your kidneys can often go unnoticed for years as your kidneys can still do their job with as little as 20% of their capacity. Therefore kidney diseases are often referred to as “The Silent Diseases”. That’s why it is so important to take care of them before it is too late.

Here’s a list of 10 common habits that put a lot of pressure on your kidneys and can cause serious damage over time.

1.    Not Drinking Enough Water

Your kidney’s most important function is to filter blood and eliminate toxins and waste materials. When you don’t drink enough plain water during the day toxins and waste material start to accumulate and can cause severe damage to your body.

2.    Too Much Salt In Your Diet

Your body needs sodium or salt to work properly. Most people however consume too much salt which may raise blood pressure and put a lot of stress on the kidneys. As a good rule of thumb, no more than 5 grams of salt should be eaten on a daily basis.

3.    Frequently Delaying The Call Of Nature

Many of us ignore the urge to go because they are too busy or want to avoid public bathrooms. Retaining urine on a regular basis increases urine pressure and can lead to kidney failure, kidney stones, and incontinence. So listen to your body when nature calls.

4.    Kick The Sugar Habit

Scientific studies show that people who consume 2 or more sugary drinks a day are more likely to have protein in their urine. Having protein in your urine is an early sign your kidneys are not doing their job as they should.

5.    Vitamin And Mineral Deficiencies

Eating a clean, whole food diet full of fresh vegetables and fruits is important for your overall health and a good kidney function. Many deficiencies can increase the risk of kidney stones or kidney failure. Vitamin B6 and magnesium, for instance, are super important to reduce the risk of kidney stones.











An estimated 70 to 80 percent of Americans isn’t getting enough magnesium, so there may be a good chance that you are one of them. Click here to learn more about magnesium deficiencies.

6.    Too Much Animal Protein

Over consumption of protein, especially red meat, increases the metabolic load on your kidneys. So more protein in your diet means your kidneys have to work harder and this can lead to kidney damage or dysfunction over time.

7.    Sleep Deprivation

We have all heard how important it is to get a good night’s rest. Chronic sleep deprivation is linked to many diseases and kidney diseases are also on the list. During the night your body repairs damaged kidney tissue, so give your body the time to heal and repair itself.

8.    Coffee Habit

Just as salt, caffeine can raise blood pressure and put extra stress on your kidneys. Over time excessive consumption of coffee can cause damage to your kidneys.

9.    Painkiller Abuse

Way too many people take painkillers for their small aches and pains, while there are many all-natural, safe remedies available. Excessive use or painkiller abuse can lead to severe damage of liver and kidneys.

10.  Alcohol Consumption

Although there is nothing wrong with enjoying a glass of wine or having a beer once in a while, most of us don’t stop after just one drink. Alcohol is actually a legal toxin that puts a lot of stress on our kidneys and liver.




To stay healthy and avoid kidney issues it is important to eat lots of fresh, whole foods and if you keep the above information in mind and avoid these common habits as much as possible, your kidneys will not be under constant stress and your body will thank you for that.


Source

Image:Wikimedia Commons

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The Healing Power of #Pets...

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Toward the end of February, in honor of Love Your Pet Day, I wrote about the healing power of pets for another publication. Much of the research on pets’ effects on human health focuses on dogs, and I was curious if any researchers had taken the time to look into cats. I was pleasantly surprised to find out they indeed have. In fact, the proof is in the purr.
As some of you readers already know, my cat Alexei came into my life during a time when chronic illness was especially debilitating. As a kitten, he was constantly by my bedside, whether amusing me with our play or comforting me with his cuddles. As my health strengthened and mobility increased, my boy has thoroughly enjoyed more independence, though he is always keeping tabs on his favorite playmate. He seems to have this extra sense for knowing when something is wrong, and I swear his purrs have healing powers.

“Put a cat in a room with a bunch of broken bones – the bones will heal.”– An old veterinarian adage

I was amazed to discover how many studies backed my suspicions. Cats don’t always purr when they are happy, but also when they are injured or in pain. Their purrs fluctuate between 20 to 140 Hz, which is a frequency linked with numerous healing effects, including when muscles and bones best grow and repair.

Cat Sounds that Heal

Scientists at the University of California, Davis suggested that consistent, purring—with frequencies around 25 Hz—can be a healing mechanism, for both cats and humans. Purrs can offset long periods of rest and sleep that would otherwise contribute to bone density loss in both animals and humans.
In 1999, Dr. Clinton Rubin and others discovered that exposure to frequencies 20-50 Hz produces robust striations of increased bone density. Zhonghua Wai Ke Za Zhi, in his work with rabbits, found that exposure to frequencies of 25 and 50 Hz , increased bone strength by 20 percent, stimulating both the healing of fractures as well as the speed at which they heal. Despite differences in size and genetics, this frequency range in cats has been found to have the most therapeutic benefits. The second best frequencies for promoting bone strength are 100 Hz and 200 Hz.
Other studies have found that exposure to frequencies at the range of a cat’s purr to reduce tendon atrophy, decrease muscle atrophy and increase muscle mass relax strained muscles and reduce spasms, heal venous ulcerations and relieve acute and chronic pain in both humans and cats. In-phase chest wall vibration at 100 Hz has also been found to reduce dysponea, or difficulty breathing at rest, in patients with chronic obstructive pulmonary disease (COPD).

The Origin of a Cat’s Nine Lives?

While dogs seem to be the best friend of many Americans, there are approximately 80 millions cats in the U.S. Humans have a long history of relationships with cats, with archeological findings showing domestication of cats might go as far back as the Neolithic Era, according to a 2004 CNN report. Ancient Egypt worshipped the god Mafdet, with the head of a feline, who provided protection of crops for food and shelter from humans. Some of the mythical majesty of cats might have resulted from their seeming ability to have nine lives.

Src: Daily Infographic

In 1987, Dr. Whitney and Dr. Melhaff documented in the Journal of the American Veterinary Medical Association what veterinarians had been saying for a long time—that mending a cat’s broken bones is much easier to fix and quicker to heal than dogs. The researched observed “high rise syndrome” in cats, where 90 percent of the 132 cats studied falling from high-rise apartments—an average of 5.5, but up to 7 stories high— survived, even with severe injuries. The record height for a cat to fall and live is 45 stories.
According to Elizabeth von Muggenthaler, a research scientist and bio-acoustic specialist, case studies have also found that arthritis, lameness and lung tumors occur less frequently in cats than in dogs.
Literature suggests that, generally, domestic cats have fewer postoperative complications following elective surgeries. They have far less prevalence of ligament and muscle traumas as dogs. Many researchers believe that the purr is a survival mechanism for self-healing.
“Purring could be likened to an internal vibrational therapeutic system, a sort of ‘kitty massage’ that would keep muscles and ligaments in prime condition and less prone to injury,” wrote Paula Peterson in The Cat’s Purr and Sounds that Heal. “Additionally, the purr could strengthen bone and prevent osteodiseases. Following injury, the purr vibrations would help heal the wound or bone associated with the injury, reduce swelling, and provide a measure of pain relief during the healing process.”

The Healing Power of the Purr

The companionship of cats, like dogs, also helps to reduce stress and blood pressure in humans. Both often play a role in cardiovascular events.
A University of Minnesota study found that having a cat around a home correlates with nearly 50 percent decreased risk of heart attack or stroke. After studying adults, ages 30 to 75, for 10 years, researchers found that cat owners had a 40 percent lower risk of suffering a fatal heart attack.
So, it turns out a nice cuddling session with a purring cat can be both healing to the animal and to the human.
“For something to be scientifically therapeutic, it has to be exactly the right strength, loudness, and amplitude,” said Muggenthaler. “However, as a healer, yes, it absolutely can be helpful to sleep with you cat.”
While I couldn’t find studies directly linked to the effect of a cat’s purrs on the central nervous system, I’m a firm believer that my feline is a master healer for neurological disorders as well. And his boundless energy well into adulthood has definitely inspired me to stay on my feet.
But more than that, I appreciate the fact that Alexei has emotionally been there for me through more than seven and half years of great highs and great lows. He’s been a great comfort and source of affection, particularly through the most trying of times. The fact that he still looks at me with any modicum of respect—and an abundance of love—reassures me that he celebrates and appreciates what I mean to him as well.


by Renee Canada      

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15 Things I Wish Everyone Knew About #Nutrition

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There is way too much nonsense going around in nutrition.

People don’t seem to agree on anything and trying to make sense of it can be overwhelming.

However… eating healthy does NOT have to be complicated if you keep a few things in mind.

Here are 15 things that everyone needs to know about nutrition.

1. Meat Does Not Rot In Your Colon

One of the most ridiculous myths about meat, is that it rots in your colon. This is absolute nonsense, kept alive by people who want to scare others away from eating meat.

The truth is that meat gets broken down by stomach acid and enzymes, then absorbed, mostly as amino acids and fatty acids. The human digestive system is well equipped for meat consumption and our bodies make full use of the proteins, fats, vitamins and minerals found in meat.

If you want to know what really rots in your colon, then it is indigestible plant matter, also known as fiber.

This is actually a good thing… the friendly bacteria in the intestine digest the fiber and turn it into short-chain fatty acids that have important benefits for health (1).

2. Everywhere The Western Diet Goes, Diseases Follow

Most chronic, Western diseases are relatively new. They appeared recently in evolutionary history and populations that don’t eat processed foods don’t get them.

The truth is… everywhere the Western junk food diet goes, chronic diseases follow. This was well documented by researchers (including the legendary Weston A. Price) in the earlier parts of the 20th century, when many populations were on the brink of Western influence.

When these populations abandoned their traditional diet in favor of modern “luxuries” like sugar, refined flour and processed oils, they got sick. They got fat, their teeth started to rot, they became diabetic and started dying from heart disease and cancer. It happened within a few years.

These diseases are often referred to as the “diseases of civilization” – which are currently the biggest health problems in the world. Most of them are exacerbated or downright caused by the modern diet.

3. Most "Studies" Reported By The Media Are Absolute Nonsense

The way nutrition studies are reported in the media is a disgrace.

These studies are often taken completely out of context and weak studies are made to seem like they prove something. Usually, these studies are observational studies, which can not prove anything.

Such studies can only show a statistical correlation and give researchers ideas for something to test in randomized controlled trials. Unfortunately, this leads many people to make important health decisions based on bad and misleading science.

4. Refined And Processed Oils Are Extremely Unhealthy

Processed seed- and vegetable oils like soybean and canola oils are often mistakenly assumed to be healthy.

This is a huge mistake. These oils weren’t available to humans until a hundred years ago, because the technology to process them wasn’t available. Their fatty acid composition is completely different than anything we were ever exposed to throughout evolution, being very high in Omega-6 fatty acids, which can cause problems when consumed in excess (23.

These oils are also loaded with trans fats… which are highly toxic and strongly associated with metabolic problems and heart disease (4, 5). It is best to eat healthy, natural fats like coconut oil, butter  and  extra virgin olive oil avoid processed seed- and vegetable oils like the plague.

5. "Natural" Doesn’t Necessarily Mean "Healthy"

It is a mistake to assume that everything that is natural is healthy. True… it is a very good rule of thumb to choose natural foods instead of processed.

But there are many examples of so-called natural foods being just as harmful as their processed counterparts… if not worse. One example of that is a “natural” syrup called Agave nectar.

This syrup used to be very popular in the natural health community and found its way into all sorts of “health foods.” However, when looking at the nutrient composition, it contains even more fructose than plain old sugar and high fructose corn syrup.

Fructose is the most unhealthy part of sugar and agave is loaded with it, making it even unhealthier than regular sugar.. and that’s saying something.

6. Fat Doesn’t Make You Fat

It seems intuitive that eating fat would make you fat.

After all, the stuff that lodges under our skin and makes us soft and puffy, is fat. So, eating more fat should make us store more of it. Fat also has more calories per gram than protein and carbs, another reason some people believe fat to be inherently fattening.

But the body is much more complicated than that and this depends entirely on the context.

Many studies show that diets that are high in fat (but low in carbs) actually lead to more weight loss than diets that are low in fat but high in carbs (6, 7, 8).

7. Carbs Don’t Make You Fat

Many low-carbers believe that carbs are inherently fattening, but this is false.

Even though removing carbs can (in many cases) reverse obesity, it doesn’t mean that “carbs” per se caused the problem in the first place. There are many examples of populations that ate a very high-carb diet (with real foods) and didn’t have obesity or other chronic, Western diseases.

This includes the Okinawans and Kitavans, as well as Asian populations that ate a lot of rice.

If you’re just a healthy person trying to stay healthy, then a low-carb diet may be completely unnecessary. Just stick to unprocessed carb sources that include fiber. The prevention doesn’t need to be the same as the cure.

8. Protein Is The Most Important Macronutrient To Lose Weight

When it comes to losing weight, protein is the king of nutrients. Numerous studies show that it can boost metabolism (calories out) and reduce appetite (calories in).

A high protein diet can increase the amount of calories you burn by 80 to 100 calories per day, because protein requires energy to be metabolized (9, 10, 11). There is also a study showing that eating 30% of calories as protein made people automatically eat 441 fewer calories per day and lose 11 pounds in 12 weeks, just byadding protein to their diet (12).

If you keep protein high, then you should automatically tilt the energy balance equation in your favour and make it easier to lose weight over the long term.

9. Sugar Is A Disaster… And Sugar-Sweetened Beverages Are The Worst

The harmful effects of sugar go way beyond empty calories. It is now known that due to the large amount of fructose, sugar can lead to all sorts of metabolic problems and is strongly associated with the risk of chronic disease (13).

Sugar is bad, but consuming it in liquid form is even worse. Liquid sugar calories don’t get registered by the brain in the same way as solid sugar calories, so the brain doesn’t compensate by eating less of other foods (14).

If anything, sugar-sweetened beverages are the single most fattening and disease promoting aspect of the modern diet. One study shows that the risk of obesity in children is increased by 60% for each single daily serving of a sugar-sweetened beverage (15).

Unfortunately, fruit juice isn’t much better. It is very similar to a sugar-sweetened beverage and the small amounts of vitamins do NOT make up for the large amounts of sugar.

10. The Best Diet (Or Way Of Eating) For YOU Is The One You Can Stick To

The “right” diet for an individual depends on numerous things. This includes age, gender, activity levels, metabolic health, food culture and personal preference.

It is a huge mistake to assume that there is such a thing as an optimal diet for everyone. Of course, there are some diets that work best for certain health problems… a low-carb diet for diabetics, for example.

However, if you simply want to lose (or maintain) weight and prevent disease, perhaps the single most important factor is finding something that you can stick to in the long run.

This is ultimately the key determinant of long-term success… finding something that you like and can stick to for life. Losing weight is a marathon, not a race.

11. Dietary Cholesterol Is Not Harmful

In the past, dietary cholesterol and saturated fat were demonized. However… new massive studies have shown that there really is no link to heart disease. It was a myth all along (16, 17, 18, 19).

Studies on the low-fat diet still recommended all around the world show that it is 100% useless. It does not lead to long term weight loss or prevent heart disease or cancer (20, 21, 22).

It is time to retire the low-fat fad.

12. Never Trust What Manufacturers Put On The Label

Unfortunately, food manufacturers aren’t very honest about the true health effects of their foods. They often put misleading health claims on the packaging, deceiving people into thinking that their products are healthy.

This includes “whole grain” labels on sugary breakfast cereals and low-fat labels on yogurts. Usually these foods are loaded with sugar, or they really don’t contain what they’re claimed to. In any case, small amounts of a healthy ingredient do NOT make up for large amounts of unhealthy ingredients like sugar or refined seed oils.

Keep this golden rule in mind… if the packaging of a food tells you that it is healthy, then it probably isn’t.

13. Calories Count, But You Don’t Necessarily Need To Count Them To Succeed

Some people say that all that matters when it comes to losing weight, is calories in and calories out. It is true that in order to lose weight, more energy (calories) needs to be leaving the body than entering it.

This is dictated by an unbreakable law of physics called the First Law of Thermodynamics. However… the human body is an immensely complex metabolic machine and there are many complex factors at play.

There are many things you can do to achieve negative energy balance, without ever counting a single calorie. This includes cutting carbs, eating more protein and/or simply abandoning processed foods in favour of real, unprocessed foods.

Calories count, that is a scientific fact. But that doesn’t mean that counting them is necessary.

14. If It’s Labelled "No Fat" Or "Low-Fat" Then It's Probably Bad For You

When researchers and the media started demonizing fat, all sorts of processed foods were put on the market. The problem is, natural foods taste horrible when the fat has been removed from them.

The food manufacturers were well aware of this problem, so they added a whole bunch of sugar and artificial chemicals to make up for the lack of fat. Most low-fat foods have had the fat removed, only to be replaced with something much, much worse.

15. Real Food Is The Key To Good Health; Processed Junk Food Is Not

Even though nutrition can be extremely complicated, eating healthy is simple. The most important thing is to stick to whole, unprocessed foods that resemble what they looked like in nature.

If the ingredients list has more than 5 items, or chemical sounding names that you don't understand, then it's probably bad for you. Keep in mind that real food doesn’t even need an ingredients list, because real food IS the ingredient.

Read more: http://authoritynutrition.com/15-things-everyone-needs-to-know-about-nutrition/#ixzz37YklXJJe

 

• Kris Gunnars, Authority Nutrition

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14 Powerful Natural Remedies For A Sinus Infection

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Treat the Symptoms

Though it is always more important to cure the underlying sickness rather than treat the symptoms, let’s face it: When you have a sinus infection, your number one concern is feeling better.  So before you try to focus on boosting your immune system and removing the causal factors of your sinus infection, let’s work on treating the symptoms.

Stay Hydrated

Drink plenty of water, no sugar added juices, clear broth, and hot tea.  These fluids will help to thin out mucus and help to drain it from irritated sinuses.  Avoid drinking alcohol, caffeine, and sugary beverages, as well as from smoking.  All of these substances will dehydrate your system causing mucus to thicken and clog already inflamed airways.

Dissolve Excess Mucus

Spicy foods such as cayenne pepper or horseradish can be mixed with apple cider vinegar and lemon juice to create a mucus dissolving elixir.

Pressure Point Activation

For temporary relief of closed nasal passages when none of these other options are available to you, try a quick face massage.  These five quick steps take less than two minutes to perform and, when done correctly, will allow you to breath more easily.

Steam Inhalation

Break up thick mucus with a few drops of Eucalyptus or Peppermint oil in hot water.  With your face down over the water, drape a towel over the back of your head and inhale the steam.
This also works with a few drops of either oil added to the water in a humidifier.  Some of these machines actually have a small tank included for just such a thing.

Salt Water Rinse

If you are prone to sinus infections and you don’t have a Neti pot , you’ll want to get one.  This handy little device makes it easy to irrigate your nasal cavity, clearing out unwanted mucus and any inhaled contaminants that may be caught in there.  Use your Neti pot twice a day for optimum relief!

Grapefruit Seed Extract

Grapefruit seed extract (GSE) is a natural antibiotic made from grinding dried grapefruit seeds and pulp into a fine powder.  When administered in nasal spray form (such as this one), GSE helps to clear out mucus and may prevent other microbial contaminants from taking root in weakened and inflamed sinus tissues.

Turmeric / Ginger Root

Turmeric root is a wonderful, fragrant spice commonly found in Indian and some Middle eastern dishes.  Not only does Turmeric contain the natural anti-inflammatory curcumin, this spice is also an anti-oxidant.  When combined with spicy ginger root and brewed for hot tea, this combination can help loosen mucus from clogged nasal passages, alleviate sinus pressure, and make you feel better all around.  Ginger root also has the added bonus of calming an upset stomach – a frequent side-effect of excessive nighttime sinus drainage.

Apple Cider Vinegar

Two or three tablespoons of raw, unfiltered Apple Cider Vinegar added to a cup of hot water or tea taken three times daily will help thin out excessive mucus relieving congestion an sinus pressure.  Mix with lemon and honey or Stevia to taste.
Once you have alleviated some of the pain and congestion, you will want to focus on bolstering your immune system to help your body fight off the infection.

Part II: Boost Your Immune System

There are several natural methods you can use to fortify your immune system.

Vitamin C

Available as caplets, liquid, chewables (as well as some other forms),Vitamin C is perhaps the most popular over-the-counter immune booster.  Studies have shown us that Vitamin C helps the body to resist immune system deficiencies and improves overall health.  For the best vitamin absorption, choose a supplement containing Acerola.

Fermented Cod Liver Oil

Fermented Cod Liver Oil (FCLO) is rich in vitamins A and D, as well as Omega-3 fatty acids.  The fermentation process by which this oil is extracted from the cod livers does not damage the nutrients, making the health benefits of this super-supplement a long list, indeed.  Some of those include the ability to clarify skin conditions, balance mood and hormones, and remedy auto-immune disorders.  For more information on FCLO, check out this great article.

Oregano Oil

Just a few drops of oregano oil in a cup of juice, water, or tea each day can make a huge positive impact on your health.  Not only does Oregano oil have anti-biotic, anti-viral, and anti-fungal properties when taken internally, it can also used topically to fight cold sores, nail fungus, and dandruff among other things.  Oregano oil may also be steam-inhaled as an alternative to ingestion (though some may not like the smell as much as peppermint or eucalyptus.)

Part III: Eliminate Possible Causes

If you experience frequent sinus infections or nasal irritation, there may be underlying environmental or dietary factors at work.  Here are a few possible culprits and the simple solutions to eliminate them.

Indoor Airborne Allergens

Animal dander, dust, mold spores, and pollen are the most common airborne irritants that cause sinus inflammation and congestion.  The easiest solution for this problem is to upgrade your air filter.  Also, make sure to change the filter at least once per month.  Mark your calendar on the day you change the filter or write the date somewhere on the out-facing side of your new filter before it is installed.
Keep your pets outside, or at least make sure that they are bathed and/or brushed often.  Vacuum at least once per week – more often if you have pets inside.
Sometimes indoor allergens hide in your air ducts.  Attach cheese cloth to the outside of air vents to act as a filter.  Not only will this prevent allergens from circulating through your home, it will also show you what might need to be cleaned out of your air system.
Get an air purifier for the room(s) where you spend the most time.  These devices circulate the air in a room through a HEPA filter and an ionizer to remove most common allergens.  Alternately, you can use an Activated Charcoal filter to clean the air in your home.

Outdoor Airborne Allergens

Pollen, smog, and car exhaust are some common outdoor irritants.  If you know you will be exposed to any of these allergens, consider wearing a mask to keep them out of your airways.  Drive with the windows up and set your car ventilation system to circulate so you don’t bring allergens from outside into the cab where you will inhale them.

Dietary Irritants

Food allergies and sensitivities such as those to gluten, dairy, and sugar can cause sinus infections.  Try eliminating these foods from your diet if you experience frequent sinus problems.
Of course, you don’t have to follow every part of each of the three steps.  Try one or two items from each list to see what works best for you.  When you find the right equation you will know as your headaches and stuffy nose fade away.  Then you can finally take the box of tissue off of the bedside table and say goodbye to sinus infections for good!

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25 Uses for #EPSOM SALT......

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1. Lawn and garden — Studies show that the magnesium and sulfur that comprise Epsom salt may help your plants grow greener, produce higher yields and have more blooms!

2. Pedicure — Combine 1/2 cup Epsom salt and warm soapy water, then soak your feet for 5 minutes to soften skin. Remove nail polish, push back cuticles, then cut and file your nails. Soak an additional ...5 minutes in a warm Epsom bath for super soft feet.

3. Hair volumizer — Combine equal parts conditioner and Epsom salt. Work the mixture through your hair and leave for 20 minutes. The result? Hair full of va-va-voom and volume!

4. Facial scrub — This is one of my favorite Epsom salt uses. Mix 1/2 tsp of Epsom salt with your favorite cleanser; massage into skin using small circles to give your pores a deep-cleaning. Rinse your face with cool water, pat dry. This is one of the most refreshing Epsom salt uses!

5. Relax — Add two cups of Epsom salt to your very-warm bath water and soak for 15 minutes. You can purchase Epsom salt with lavender or eucalyptus for an extra-soothing bath experience. Be careful when standing up, you’ll find that you are VERY relaxed after your Epsom salt bath.

6. Sea salt texturizing hair spray — Combine 1 cup of hot water, 2 tablespoons Epsom salt, 1 teaspoon aloe vera gel and 1/2 tsp conditioner in a spray bottle. Spray salt mixture into hair and scrunch hair with your hand for pretty beachy-waves.

7. Fabric softener crystals — Mix 4 cups of Epsom salt and 20 drops of essential oil to make DIY fabric softener crystals. Use 1/4 cup per load and add at beginning of wash. What a clever way to use Epsom salt, and also a way to save money!

8. Splinter removal — Soak your finger in an Epsom salt bath for easy splinter extraction.

9. Body scrub — After showering, massage handfuls of Epsom salt over wet skin to exfoliate the body. Get a spa treatment at home! Get more facial scrub recipes here.











10. Exfoliation — For exfoliation, mix 2 cups of Epsom salt with 1/4 cup of petroleum jelly and a few drops of lavender essential oil. Gently massage into dry patches for smoother skin.

11. Mosquito bites — Epsom salt can ease the symptoms of mosquito bites. Make a compress by soaking a washcloth in cold water that has been mixed with Epsom salt (2 tablespoons per cup of water), then gently apply to the bite area. This is yet another one of my favorite Epsom salt uses.

12. Sore muscles and arthritis — If your muscles or joints ache, an Epsom salt bath is a great way to find relief. Add 2 cups of Epsom salt to your very-warm bath water, agitate the water with your hands to dissolve it then soak for 15 minutes.

13. Tile cleaner — Mix equal parts of dish soap and Epsom salt for a super easy and effective tile cleaner. Rinse with clear water. This is one of the most frugal Epsom salt uses, a great way to save on cleaning supplies and to use a natural alternative to harsh chemical cleaners!

14. Bedtime bath for kids — Add one cup of Epsom salt to your kids’ evening bath to help them sleep more peacefully.

15. Headache relief — Evidence shows that that soaking in an Epsom salt bath can relieve headache symptoms.

16. Acne — Epsom salt has antibacterial, antifungal and antiviral properties making it a fantastic natural treatment for acne.

17. Remove odor on hands and feet — Add 3 Tablespoons of Epsom salt to 1 quart of warm water and soak your hands or feet for 15 minutes. This will makes your skin soft, your nails shine, and also help remove foul odors.

18. Relieve constipation — Pour 8 oz. of drinking water into a glass, mix with 1 to 2 tsp. of Epsom salt and drink the mixture for immediate relief of constipation. Mixing directions are also found on most Epsom salt packages, consult your physician before trying this.

19. Sunburn relief — Dissolve two tablespoons of Epsom salt in 1 cups of water and spray on minor sunburns.

20. Draw out infection — For simple infections on hands or feet, soak in a hot Epsom salt bath for 10 minutes to help clear the area. Note, some staph infections are worsened by soaking in hot water, consult your physician.

21. Cure for common cold — Did you know that Epsom salt baths can speed healing by detoxifying your body and increasing your white blood cell count? Try an Epsom salt bath the next time you feel those first symptoms of a cold.

22. Reduce swelling — Epsom salt baths can help the appearance of bruises and reduce swelling.

23. Deter slugs — Sprinkle a trail of Epsom salt around the area you want to be free of slugs.

24. Blackhead removal — Mix a teaspoon of Epsom salt, 3 drops iodine and half a cup of boiling water. Dab this solution to your blackheads with a cotton ball to help naturally extract them.

25. Insecticide — Mix Epson salt with water, add to a spray bottle and spray on plants to naturally deter insects.
(Photo ©iStockphoto/AdrianaCahova)

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Why Some Pregnancy Books Cause More Harm Than Good

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With the rise in holistic medicine and alternative healing, it�s surprising Dr. Jennifer Barham-Floreani�s Well Adjusted Babies is one of the few pregnancy books available on the subject for mothers and babies. �Dr. Jen� as she is known, must be an overachiever type, because the book is over 700 pages!

The length also tells us that there was a huge untapped need for pregnancy books about holistic healing for babies and kids.

Well Adjusted Babies has been out a few years now. And yet nothing seems to have changed in the world of traditional pregnancy books. There is barely a whisper in most of them about anything holistic.

That�s like a 90-story skyscraper being built next to your house and you pretend you don�t see or hear anything!











A U.S. Department of Health and Human Services Center for Disease Control and Prevention study said the use of Complementary and Alternative Medicine has grown by leap and bounds from 2002 to 2009.

In Australia, the Alternative and Complementary Medicine industry is estimated to be worth over $1 billion and growing at over 30% per year.

And yet, traditional pregnancy books reflect the values of the larger world of mainstream medicine in general: treat the symptoms while avoiding or ignoring the root cause.

The only thing involving preventive care for most traditional medical practitioners is changing the oil every month in their luxury cars.

It�s funny they call it �traditional medicine� when over reliance on drugs and symptomology is fairly recent in history. Some so called �alternative� medical practices have been effective for 5,000 years!

So has Dr. Jen mellowed her message?

Let�s see�in recent years she�s published the 2nd edition of Well Adjusted Babies with new chapters, case studies, and the latest research; expanded her website and blog WellAdjustedBabies.com; and recently she completed a series of TV and radio appearances around Australia.

Looks like she�s in to win it.

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About Dr Jennifer Barham-Floreani

Recently awarded �Woman of the Year� (WCWC) and �Australian Chiropractor of the Year�, Dr Jennifer is an accomplished pediatric chiropractor with four children of her own. Aside from pregnancy books, Dr Jennifer also regularly writes information for parents and chiropractors about holistic parenting in her blog.

If you would like to find out more information about Dr Jennifer, her books, or visit her free Pregnancy & Parenting resource blog, please take a look at http://www.welladjusted.me

About The Author Matt is an independent journalist and pregnancy books reviewer based in Melbourne. The author invites you to visit: http://www.welladjustedbabies.com

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Health Insurance for the Recent College Graduate

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As you graduate college and head into the great, big, scary world, there are probably a lot of things on your mind. First and foremost is finding a good job, then finding a place to live, and then maybe figuring out how to pay back those student loans. One thing that might not cross your mind is health insurance. All of your life, you�ve most likely been a dependent on your parents� coverage, but that ship is about to sail�if it hasn�t already.



We know what you�re thinking, �Why do I need health insurance? I�m young, I�m healthy, and doctor visits are few and far between. So why pay for something I�ll never use?� Hey, we understand where you�re coming from. But accidents and illnesses happen without warning, even to the strapping young adults such as you. Sure, health insurance is expensive, but not having it will cost you dearly.



First things to know



Let�s get one thing straight, health care in the United States is a nightmare, few will argue that. There are thousands of options when it comes to receiving care and paying for it, some of them good, some of them not so much. When it comes to choosing an insurance policy that�s right for you, confusion abounds. So let�s learn a little more about your options.













There are two essential categories of health insurance: managed care and indemnity plans. Though you�ll pay more for indemnity coverage, it offers much more flexibility than does a managed care plan. Through indemnity coverage, you�ll have your choice of doctor, lab, hospital or specialty clinic. When you seek medical care, you�ll have to pay an out of pocket expense�called a deductible�before your coverage will kick in. Deductibles range from a few hundred dollars up to $1,000 or more, depending on your policy. Also, indemnity plans require a co-payment on medical care

About The Author Joseph Kenny writes for the UK Loan Store, with some great loan offers and more information on bad credit loans available on site. Visit Today: http://www.ukpersonalloanstore.co.uk/

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