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The Most Important Thanksgiving Recipe

AHA Publisher — Wed, 23 Nov 2022 08:00:03 +0000

Dr. Don Colbert – What is your most important Thanksgiving recipe? Your amazing turkey recipe? Your favorite mashed potatoes? The family’s secret-ingredient pumpkin pie? How about a grateful heart? A content attitude? How about peace and joy for Thanksgiving, the Holiday Season, and into the next year? God’s given us a recipe for these as well. In fact, you can start today with the most important Thanksgiving recipe. It can set your tone moving forward. This year, let’s focus on different ingredients. Ones that can change our lives. The Most Important Thanksgiving Recipe 1 PART GRATITUDE We’ve talked at length about ways to practice gratitude during the last few years. In fact, one of the best ways is to simply keep a gratitude journal to document things for which you’re grateful, big and small. You can write your gratitudes throughout the day, at the beginning of the day, or before bed. Thank God. Make this your lifestyle. What’s more, you can bless others with your gratitude by writing a note to someone. Let them know why you’re grateful for them. This may spur a whole circle of gratitude around you. It’s a great first ingredient! 1 PART CONTENTMENT Gratitude and thanksgiving are great, but what if we went beyond the blessings and truly learned to be content? Paul wrote: “I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.” (Philippians 4:12). While you’re listing the things for which you are grateful, what if you continued the list with “I am content with” and listed the things in your life with which you are wrestling? The things that make you anxious. The things that are troubling. What if, instead of glossing over the hard things, we listed those, lifted them in prayer to God, and determined to be content in our trust in Him? Of course, this does not mean we aren’t motivated to change bad situations. Paul was an incredibly motivated, active person. But perhaps listing the bad alongside the good and trusting God is the key to changing our hearts and our situations. God never asked us to fake it and pretend everything is great. In fact, Jesus instructs us to give our anxieties to Him. We can acknowledge them. There’s power in this. In fact, Paul, after stating that he has learned to be content in everything, proclaimed: “I can do everything through him who gives me strength.” (Philippians 4:13). 1 PART PEACE Oftentimes, as we spend more time being grateful and becoming content, as we give our burdens to God, peace and joy follow. Miraculously, this can happen even when our circumstances don’t change. Peace is a condition of our hearts, not our environment. God tells us how we can experience peace: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7). Within the most important Thanksgiving recipe, may you receive the amazing gift of peace. 1 PART JOY What gets mixed in after we are grateful, content, and peaceful? How about joy? This last ingredient is the outward expression of all that God has done in our hearts. He can change us from anxious and negative to gracious, content, and peaceful. Even joyful! As He does, let your joy burst forth. What Can Gratitude, Contentment, Peace and Joy Do for Your Body? Although our spiritual Thanksgiving Recipe is the most important, it affects our physical health as well. In fact, we see in research that gratitude and contentment, which bring forth peace and joy while reducing anxiety, improve our health. They encourage: Stronger mental health: Amazingly, you can decrease cortisol (the stress hormone) by up to 23% by practicing gratitude (1). What’s more, healthcare practitioners have sustained lower perceived stress (decrease of 28%) and depression by keeping a gratitude journal (2). Controlling cortisol is crucially important to overall health. Healthier Hearts: In studies, gratitude is associated with better cholesterol levels, lowered blood pressure and decreased heart rate variability. This all works together to improve cardiovascular health and overall health (3, 4). Ease with Change and Healthy Habits: Some benefits of gratitude work in reverse. Researchers have found that those who practice gratitude also tend to make healthier choices. Specifically, there’s an association between those who are reportedly grateful and less use of tobacco, more exercise, and better food choices (5, 6). On the flip side, gratitude intervention shows promise when helping patients increase healthy habits. In one study, 31% of participants quit smoking and maintained abstinence after 6 months, compared to meta-analysis averages of 23% with a nicotine patch alone (7). Stronger Immune Function: Gratitude and optimism can actually improve your body’s response to inflammation. Studies have found that our bodies produce more disease-fighting cells when we are grateful and optimistic (8). In addition, anytime you reduce cortisol, you maintain a healthier balance with DHEA levels. This supports healthy immune function (9). Better Sleep and Healthy Aging: One key factor to healthy aging is brain health. One necessity for brain health is sleep. Fortunately, gratitude supports better sleep (10)! In one study, gratitude was linked to a 10 percent improvement in sleep and a 19 percent decrease in depression levels in patients with insomnia (11). What About Thanksgiving Food? Of course, the food is great too. Let’s celebrate with some of our favorite Keto Zone Thanksgiving favorites: Keto Zone Thanksgiving Menu: Keto Zone Stuffed Mushrooms Keto Zone Pumpkin Soup Keto Zone Thanksgiving Turkey with Gravy Keto Zone Cranberry Jam Keto Zone Cranberry Walnut Roasted Brussel Sprouts Keto Zone Cauliflower Mashed “Potatoes” Keto Zone Green Bean Casserole Keto Zone Thanksgiving Stuffing Keto Zone Pumpkin Cheesecake Bottom Line This Thanksgiving, consider a new recipe with new habits (ingredients). Start with daily gratitude and add daily contentment. Give your thanksgivings and anxieties to God. Then, notice the peace in your heart. Finally, let your joy shine through. Let’s make this entire Holiday Season a springboard of God’s goodness into next year. To read the original article click here.

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Top 10 Reasons to Take a Daily Multivitamin

AHA Publisher — Mon, 01 Aug 2022 07:00:29 +0000

Dr. Don Colbert – Are you one of the millions of Americans who take a daily multivitamin? Or, are you someone who thinks they are a waste of money? Beyond deciding whether or not to take one, there’s also the issue of quality. Not all multivitamin are created equal. Here are 10 reasons to consider a daily multivitamin and what sets the best multivitamin apart from others. 10 Top Reasons to Take a Daily Multivitamin 1. Current Food Supply and Crops We’d all love to believe our food supply is as healthy as ever. However, much of the soil in our country (and others) has been stripped of nutrients levels after years of conventional farming. While the push for organic farming and more sustainable methods has been great, our crops can still be lower in nutrients than we’d like. A daily multivitamin can make up for some of these deficiencies. 2. Weight Loss Plans Almost anytime you’re trying to lose weight, you reduce the amount, or types of foods you consume. And while this can be very healthy, you may miss out on key nutrients. For example, if you cut out dairy, you may not get quite enough Vitamin D3 through the foods you choose. Or, if you cut out red meats, you may lack adequate heme-iron levels. A daily multivitamin can bridge the gap so that you can choose healthy foods that help you meet your weight goals while getting in enough micronutrients. 3. Healthy Aging As we age, our cellular nutritional needs actually increase because many body systems have to work harder to maintain health despite aging tissues (1). Unfortunately, it becomes more difficult for our bodies to absorb needed nutrients. In addition, medications can further deplete our body of nutrients and/or affect absorption. A multivitamin can help us maintain adequate micronutrient intake for healthy aging. Additionally, a good multivitamin should be full of food-derived antioxidants, which fight the build-up of oxidative stress and free radicals (1). These charged molecules harm cells and expedite aging. Antioxidants in a daily multivitamin can offset deficiencies and fight oxidative stress. 4. Heart Health It’s no secret that the nutrients on your plate and in your supplements affect your heart. In fact, Vitamins B1, B2, B6, K1, Niacin (B3), CoQ10 and magnesium all play a role in cardiovascular health. What’s more, some micronutrients promote healthy cholesterol and blood pressure levels while supporting a lessened inflammation response in the body. In an age in which heart ailments are the leading cause of death of both men and women, we need all the heart-healthy nutrients we can get. Studies have found that multivitamin use may be associated with less heart ailments and better health (2, 3, 4). 5. Immune Function Many micronutrients play a role in healthy immune function. In fact, the most important micronutrients for a healthy immune system include vitamins A, C, D, E, B2, B6 and B12, folic acid, beta carotene, iron, selenium, and zinc (5). These nutrients can be found in foods and a good daily multivitamin. While you can certainly eat foods to provide many needed nutrients, most adults are found to be lacking in important immune-boosting nutrients like vitamin D. A good multivitamin can help. 6. Eye Health Micronutrients are also important for eye health. Vitamins A, C, E, Niacin (B3), and selenium support it. Lutein and Zeaxanthin protect the eyes from harmful light waves. In fact, studies have shown multivitamins containing a combination of vitamins, lutein, and zeaxanthin can reduce the risk of macular degeneration (7, 8). Macular Degeneration is an eye disease the causes vision loss and is considered the leading cause of blindness around the world (9). Additionally, researchers have found that taking a daily multivitamin may reduce the risk of cataract symptoms, another eye ailment that contributes to vision loss in older adults (10). 7. Bone Health Bone density gradually diminishes as we age. What’s more, going through menopause can put women at a higher risk of bone loss (11). Thankfully, a good multivitamin can provide micronutrients that support bone health, reduce risk of fractures, and even promote bone healing. These nutrients include calcium, magnesium, phosphorus, vitamin D, and K2 (12, 13, 14, 15). Bone health is supremely important throughout life. Make sure to get the nutrients you need for healthy bones. 8. Brain Function Beyond physical health, multivitamins may support mental health. In fact, some research shows that taking a daily multivitamin can preserve brain function and boost mental health as well. Interestingly enough, one study published by the Centre for Human Psychopharmacology at Swinburne University in Australia even found that daily supplementation with a multivitamin was able to support better memory in older men at risk for cognitive decline (16). Additionally, multivitamins may also support healthy moods and reduce depressive symptoms. One study published in Psychopharmacology found that daily multivitamin supplementation was linked to significant reductions in both anxiety and stress (17). Similarly, another study found that taking a multivitamin was effective at increasing alertness, improving mood and enhancing feelings of overall well-being (18). How can this all be linked to a daily multivitamin? Brain health, like other organs, depends on many micronutrients like antioxidants, anti-inflammatory nutrients, and healthy fatty acids (19). Since our crops, diets, and food supply often lack everything we need, a daily multivitamin can help. 9. Healthy Hair and Skin How can you support the health of your hair and skin? Many lifestyle and diet habits impact hair, skin, and nail health. The important nutrients include Vitamins B3 (Niacin), biotin, Vitamin C, Vitamins A, C, E, iron, zinc, and CoQ10 (20, 21, 22, 23, 24). In fact, adequate micronutrients can slow thinning of hair, improve the appearance of skin, and improve nail health. 10. Energy and Vitality Wouldn’t you love more energy and vitality? Focus on adequate iron, B Vitamins, and magnesium. In fact, these nutrients support energy production, better sleep, and cellular health (25). In addition, a healthy low-carb Mediterranean diet using Dr. Colbert’s Beyond Keto can improve overall health, energy, and vitality. Why Choose Dr. Colbert’s Enhanced Multivitamin? While many multivitamins on the market contain low potency of nutrients, man made chemicals, and artificial coloring and sweeteners, Dr. Colbert’s Enhanced Multivitamin is different. It contains the highest-quality active-form micronutrients ingredients, including methylcobalamin (the active form of Vitamin B12), and methyltetrahydrofolate (the active form of folic acid). These nutrients are efficiently absorbed and effectively used in the body. In fact, active forms of micronutrients are superior in many ways. Most importantly, your body does not have to try convert them to the active form. Importantly, many people cannot convert all inactive nutrients to active ones. Dr. Colbert’s Enhanced Multivitamin contains active Vitamin K2, active Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 (methylcobalamin), Vitamin A, C, D, E, and K, biotin, calcium, potassium, folic Acid (methyltetrahydrofolate), and iodine. Bottom Line A great multivitamin can support your entire body, and specific areas of health listed above. But choose wisely. Dr. Colbert’s Enhanced Multivitamin stands above others with active forms of micronutrients, high-potency, and natural ingredients. To read the original article click here.

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Benefits of Laughing + How to Laugh More Often

AHA Publisher — Fri, 05 Feb 2021 08:00:00 +0000

Jillian Levy, CHHC via Dr. Axe – What’s one way you can hack your brain chemicals to boost your happiness? It’s as simple as laughing more. Not only does it feel good to laugh out loud, but it also makes you more attractive, can lead to stronger friendships, and is even considered “natural medicine” for both your physical and mental health. Why do we laugh, and what does a laugh mean biologically? Let’s dive in to the science of laughter below, including why having a sense of humor might help you live a longer, more fulfilling life. Benefits of Laughing How do you describe laughter? Laughing is defined as “showing emotion (such as mirth, joy or scorn) with a chuckle or explosive vocal sound.” Is laughter an emotion? Most experts consider it to be. In fact, it’s often called a “contagious emotion” because it tends to spread from person to person. In terms of what takes place in our bodies when we laugh, there’s actually still a lot of unknowns. According to Psychology Today, “Although laughter is one of the distinguishing features of human beings, little is known about the mechanisms behind it.” We know that people tend to laugh in several scenarios, including: To communicate to others we think something is funny Due to embarrassment and social discomfort To facilitate bonding and understanding across groups of people Is laughing a sign of happiness? Laughing tends to occur more among people who are already happy, and it can also make you feel happier too. In humans and primates, laughing releases endorphins and other “feel good” chemicals that help strengthen social bonds, reduce pain and increase motivation, all of which contribute to overall mental/emotional well-being. Laughing even burns calories, although not as much as most types of moderate exercise. When you laugh, you naturally buffer yourself against some of the damaging effects of stress, since laughing puts the brakes on your defensive stress responses, including our “fight or flight” response. Laughing also draws others closer to you, since the happier you appear, the more those around you feel happy too. What are the benefits of laughing? Laughter has been shown in studies to contribute to dozens of health benefits. In fact, laughing more often may even help you live longer. One study done in 2016 found that people with a strong sense of humor had a longer life expectancy than those who didn’t laugh often due to reduced risk for issues like heart disease and infections. Laughing is associated with some of the following health benefits: Improves your mood, reducing anxiety symptoms, anger, resentment, depression and sadness Boosts your immune system by decreasing circulating stress hormones and increases immune cells and infection-fighting antibodies Relaxes muscles and relieves tension Increases blood flow/circulation and can help protect against heart disease Improves mental and physical resilience (some even compare it to exercise in this regard!) Decreases pain Boosts social bonds between friends and attraction between men and women; in fact, women are sometimes called greater “laughter appreciators” because they tend to laugh over 120 percent more on average than men do Helps you to forgive sooner and gives you new perspective when dealing with challenges Improves alertness, productivity and memory, including in the workplace Gives you a generally more positive, optimistic outlook, which you bring to new and challenging situations How to Bring More Laughter Into Life Robert Provine, Ph.D. at the University of Maryland, believes that laughter isn’t necessarily just about humor, but also highly tied to communication and relationships. His research has shown that people actually laugh more in conversation and through interactions, rather than when watching or reading something funny while alone. Some studies have even shown that we’re about 30 times more likely to laugh at something when we are with other people! As HelpGuide.org puts its: Sharing humor is half the fun—in fact, most laughter doesn’t come from hearing jokes, but rather simply from spending time with friends and family. And it’s this social aspect that plays such an important role in the health benefits of laughter. Drawing upon what we know about how laughing usually occurs and how it benefits us, here are some ways to bring more laughs into your everyday life: Pay attention to what other people in your social circle think is funny. Laughing together is a great way to build stronger relationships, which is powerful at reducing loneliness-related stress. While socializing, put your phone away and try to avoid distractions. The more present you are with others, the more you’ll relish in other people’s jokes and senses of humor. When you hear laughter, seek out the source and feel free to ask about what others find to be funny. Spend more time with funny, playful, happy people. Some simple ways to increase opportunities for laughing with others include hosting game nights, going to comedy shows together, sharing jokes and stories, or making time for fun activities like playing board games or non-competitive sports. Seek out funny shows, books, podcasts, etc. Purposefully making an effort to bring more humorous content into your life is a great way to lift your mood. Attend comedy shows or watch them online. Try using humor to manage conflicts, in a respectful way of course. When you have a disagreement with someone, you can bring some humor to the situation to reduce tension, decrease defensiveness and anger, and put things into perspective. Make an effort to smile more often. Smiling is “the beginning of laughter” and is usually equally as contagious as laughing is. You’re more likely to smile more often if you pay attention to people while in face-to-face situations, so try making better eye contact and avoiding looking away or other distractions. Practice gratitude to boost your mood. The more grateful you feel, the higher the chances are that you’ll feel happy and in a good enough mood to laugh often. You can boost gratitude by keeping a journal/list or writing other people letters of appreciation. If you’re religious, you may be wondering, “What does the Bible says about laughter?” Laughter has been said to be a “gift from God” and a great way to cope with sadness — plus it can help you “count your blessings” by shining the light on joys in your life. Try “simulated laughter” by taking a laugh yoga or laugh therapy class. Developing a Sense of Humor Maybe you hold the belief that you’re not naturally a very humorous person. If you want to work on bringing more laughter into your life, here are tips from comedians and researchers who study laughter on boosting your sense of humor: Be more silly and spontaneous. You’ll find more opportunities to laugh when you take yourself less seriously. Build your self-esteem, and let go of judgment. If you tend to be insecure, defensive and critical of others and yourself, it’ll be hard to laugh at different situations, including at yourself. The more you can approach life with a non-judgmental, self-assured attitude, the more humor you’ll be able to find. Become emotionally intelligent and self-aware. People who are in tune with their feelings, who can manage stress and who are empathetic to others’ feelings are better able to connect and laugh together. Look for the humor in different situations, even those that seem bleak or frustrating at first. Risks and Side Effects Is laughing a lot a bad thing? For example, have you ever wondered: Can too much laughing kill you? Overall, laughing is completely natural and a healthy thing to do. It poses very minimal risks and benefits your well-being in numerous ways — such as by improving blood vessel function and reducing stiffness of the arteries. If you laugh hysterically for a long period of time, you may potentially become winded, and some people even tear up or pee themselves when they laugh very hard. For most people, however, adding more laughs to their days is a very wise thing to do. Conclusion Laughter is capable of supporting both physical and emotional health, as well as enhancing your relationships. Studies have found that people who laugh often benefit from stronger immune systems, more social support, boosts in their happiness and mood, diminished pain, protection against many diseases tied to stress, and even a longer life expectancy. People who incorporate humor and play into their daily lives tend to be more attractive to others, have higher self-esteem and have better coping skills when faced with challenges. You can bring more laughter into your life by seeking out funny people, consuming humorous content, socializing more in groups, becoming more self-assured and less judgmental, and practicing more gratitude. To read the original article click here. For more articles from Dr. Axe click here.

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It’s a New Year! Are You Ready For the “Daniel” Fast?

AHA Publisher — Thu, 31 Dec 2020 08:00:18 +0000

Dr. Don Colbert – It’s a New Year. A new opportunity to live. To thrive. And to reset your life. One great way to do it: The Daniel Fast. This year, consider this 21 Day Fast to reset your diet, and reset your faith. What Is the Daniel Fast? The prophet Daniel was a descendant of King David who lived around 600 BC. He was a well-respected prophet who could interpret dreams and visions. In the Book of Daniel, two verses record his dietary experiences and recommendations. They are: “Please test your servants for ten days, and let them give us vegetables [pulses] to eat and water to drink.” Daniel 1:12 “In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:12-13 This is the foundation for the Daniel Fast. Essentially it is a vegan diet used for 21 days, that omits processed foods, meats, alcohol, and more. The beginning of a new year is a great time to try The Daniel Fast for yourself. You can also follow Dr. Colbert’s 21 Day Detox and Fast, as it is very similar. It goes even further by recommending specific foods that help you detox your body from modern chemicals and toxins. Here are the specifics of The Daniel Fast. What to Eat On the Daniel Fast While this diet is referred to as a “fast,” it’s more of a diet modification for 21 days. And while many foods are omitted, there are plenty to choose from and enjoy. You can eat: Fruits Choose fresh or frozen fruits, organic if possible, during the 21 days of The Daniel Fast. The more vibrantly colored the better for a flood of antioxidants in your body. Try to avoid canned fruit as it often has sugars and preservatives added. Instead, choose fruits such as berries, apples, peaches, grapefruit, cherries, pears, oranges, apples, grapes, pomegranates, and more. Vegetables Vegetables are a cornerstone of The Daniel Fast. You can eat fresh, frozen, or dehydrated vegetables. Canned veggies are okay as long as there is no added salt. Enjoy greens, carrots, avocados, beets, broccoli, cauliflower, and more. Legumes Legumes are a great protein and whole-food carbohydrate source on The Daniel Fast. Try dried or canned (no salt added) varieties of black beans, chickpeas, lentils, and other bean varieties. These can also be eaten in abundance. In addition, soy products without additives are also allowed. Nuts & Seeds Raw and dry-roasted (without salt) nuts and seeds are another good protein and healthy fat option on The Daniel Fast. Try hemp heart seeds, cashews, macadamia nuts, almonds, walnuts, and more. High-Quality Healthy Oils Plant-based oils are allowed on The Daniel Fast. The best options are extra-virgin olive oil, avocado oil, and coconut oil. Whole Grains Whole grains, that are not processed, are also allowed. This means you need to skip the processed breads, pasta, and cereals, and opt for homemade and unrefined whole grains such as amaranth, barley, brown rice, quinoa, millet, oats, and wheat. In fact, breads made with yeast are omitted, but those without yeast such as unprocessed flatbreads are allowed. Herbs & Spices Don’t forget to season with fresh or dried herbs and spices! These foods support whole-body health with anti-inflammatory and antioxidant compounds. What’s more, they add great flavor. Small amounts of salt are also allowed but should be minimal. Beverages Water is the only beverage allowed during The Daniel Fast! It can be distilled, filtered, sparkling, spring, or mineral water. Supplements You can still take any no-sugar-added nutritional supplements on The Daniel Fast. Supplements such as collagen and vitamin D are important, especially during the winter months. What to Omit on the Daniel Fast Many foods are healthy and nourishing, but not allowed on The Daniel Fast. Why? It’s simply a food-restricted fast for 21 days that omits specific foods. Here are the foods to omit. Meat & Eggs While eggs and some meats can be part of a healthy diet, they are omitted on The Daniel Fast. All animal-proteins are omitted. In fact, meat is specifically avoided in the Book of Daniel. Rather than eggs and meats, this moderately low-protein diet uses legumes, seeds, and some whole-grains for protein. Dairy Like eggs and meats, dairy is an animal-sources protein that is omitted on The Daniel Fast. You can use nut-based non-dairy milk as desired. Processed Foods Any food that is processed with artificial flavorings, chemicals, food additives, and preservatives is off-limits in The Daniel Fast. This means you’ll have to be extra-choosey at the grocery store. If food only contains ingredients that are real-foods (such as olive oil), this is okay. But colorings, chemicals, and additives – skip these! In addition, fried foods, many frozen products, and even vegan processed foods are often omitted because they contain additives and chemicals. To stay on track, try this strategy. First, choose single-ingredient foods. This means broccoli, sweet potatoes, apples, almonds, etc. Next, try making more foods at home. For example, making oatmeal with steel-cut oats at home is much less processed than buying packets. If you need to buy food, look at the ingredients. Are they all “real foods?” For example, if you recognize every ingredient as a food, spice, healthy oil, etc., this food is okay. If it contains hydrogenated (chemical) fats, colorings, preservatives like MSG, etc., it’s off-limits. Sweeteners The Daniel Fast restricts sweeteners, including sugar and natural sweeteners like maple syrup and honey. Fruit is the main sweetener used on the diet. If you need to sweeten your foods, try dates and other fruits. Chewing Gum & Mints Like other processed foods, chewing gum, candy mints, sugar alcohols, and more are omitted on The Daniel Fast. Animal-Based Solid Fats Like proteins, animal-based fats are off-limits. This means butter, ghee, margarine, lard, and other shortenings are omitted. Instead, use healthy oils for fats. Beverages Since water is the only beverage allowed, all others must be avoided for the 21-Day Daniel Fast. This means no coffee, tea, soda, etc. during the Fast. Of note, 100% fruit juices and smoothies can be consumed if they are considered a meal, and not a beverage (100% fruit juice may be used in minimal amounts as a sweetener in the meals). Consider adding lemon, cucumbers, or fruits to your water to add variety. Is the Amount of Food Restricted? The amount and timing of foods is not restricted on The Daniel Fast. However, since part of fasting is the practice of discipline, it’s still best to not overindulge in any allowed food. The Science and Benefits of the Daniel Fast The Daniel Fast has become so popular, studies are now touting its benefits. One study of participants found that the 21 day fast was very well tolerated, with almost a 99% compliance rate. The researchers found that the diet supported cardiovascular and metabolic health including healthy cholesterol, blood pressure, and more (1). The Faith of a Daniel Fast Of course, for many people, a fast is a spiritual practice rather than a science-backed diet. Fasting from foods or activities allows us time and energy to devote to God rather than earthly endeavors. It’s a “break” from our normal routines and foods meant to encourage us to renew and refocus on God. Throughout the Bible, believers have fasted from food and spent time in prayer rather than eating. This is a different type of fast, but one that can be used to focus on God and the strengthening of our bodies, all the same. 3 Recipes to Start Your Daniel Fast Journey If you’re wondering what in the world you’ll eat, consider these 3 Detox Recipes to start. They fit well into The Daniel Fast and are flavorful, detoxifying, and nourishing. 3 DELICIOUS DETOX RECIPES Bottom Line The Daniel Fast is a great way to start the New Year with a focus on the health of your body and your relationship with God. Get prepared and start The Daniel Fast this New Year! To read the original article click here. For more articles from Dr. Colbert click here.

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Are You Addicted to Doomscrolling? (Plus How to Stop)

AHA Publisher — Wed, 18 Nov 2020 08:00:55 +0000

Christine Ruggeri, CHHC via Dr. Axe – Do you have a habit of scrolling endlessly through social media, looking for answers or clarity? If this perpetual rabbit hole of scrolling — refreshing and scrolling again — is leaving you feeling agitated, hopeless and drained, you’re officially doomscrolling. Doomscrolling can have a major impact on your mental and physical health. If you’re caught in the routine of scrolling several times throughout the day, searching aimlessly for more and more negative content, it’s time to cut back on your time online and find new, more positive outlets. It’s for your own health, after all. What Is Doomscrolling? Doomscrolling is when you continue to scroll through bad news or even seek it out, even when it leaves you feeling sad or agitated. It’s been described as an “endless procession of negative online news.” For many people, the pandemic has intensified these habits. Findings from this past April that were reported by Pew Research Center indicate that 53 percent of American adults say the internet has been essential for them during the pandemic. In addition, 34 percent of U.S. adults describe the internet as “important, but not essential.” It appears that we may be using the internet now more than ever. Over the last eight months, many adults began working from home, from their computers, making internet use even more prevalent. People also are suffering from feelings of isolation and loneliness, so they use the internet to connect with others. But why are people doomscrolling if it leaves them feeling sad or even panicked? For some, it’s like an addiction that’s fed by the false notion that staying informed will provide a sense of security — when, in reality, it causes just the opposite. Doomscrolling not only negatively impacts your mood, but it can also disrupt sleep, focus and concentration. Because it alters your mental health, it can also negatively affect your physical health and cause issues such as: headaches sugar cravings overeating low energy brain fog digestive issues If you’re constantly doomscrolling, you may be dealing with chronic stress, which can have a serious impact on your overall health. How to Stop 1. Set Aside Time to Scroll If you like to scroll through your Facebook feed or Twitter for the latest news, you’re not alone. Many adults use social media as their news source. To avoid doomscrolling and its effects on your mental and physical health, however, set aside a specific amount of time for scrolling through the news. Maybe that’s 20 minutes in the morning and 20 minutes in the evening. Make it work for your schedule, and set a timer on your phone if you have to. You can also track your screen time to keep yourself accountable. Why is it so important to reduce your social media and scrolling time? One study published in the American Journal of Health Behavior indicates that people categorized as “Wired” or “Connected” in defining their social media use have an increased association with the the risk for depression and anxiety. 2. Declutter Your Phone and Laptop If you’re prone to doomscrolling, it may be time to minimize the apps on your phone, laptop and desktop so you’re less likely to use them in between tasks or when “wasting time.” If you’re triggered by one app in particular, then delete it from your phone so that it’s not always at your fingertips. Why consider deleting a social media app? A study published in Cureusfound that prolonged use of social media platforms, such as Facebook, may be related to negative signs and symptoms of depression, anxiety and stress. 3. Stop All Notifications From News Sources Are you getting a push notification every time a news story breaks? If so, stop! Push notifications are meant to enhance and increase smartphone engagement. They can be distracting and leave you scrolling, again, even when you were in middle of a task. Stop all push notifications, which entice you to spend more time scrolling. 4. Don’t Click on Triggering Articles You can usually tell from the headline whether or not the article will trigger you. More bad news? More divisive? Then skip it. These articles can leave you feeling isolated, sad, angry and hopeless. Instead, stick to positive, informative and uplifting content. 5. Avoid Debate Commenting Let’s face it — your social media debate commenting rarely changes a person’s mind or gives you a sense of security or community. In fact, it likely makes you feel more isolated and agitated. One study conducted in the U.K. suggests that posting about feelings and venting on social media predicted low mood and self-estreem and high paranoia. If you’re doomscrolling and come across a post that makes you want to comment, perhaps discuss the issue with your spouse or loved one instead. You’re likely to get better clarity and positive reinforcement that way. 6. Don’t Read News Articles on Social Media Does all of your news come from social media? If you are constantly refreshing your social media timelines for the newest stories, it’s a much better idea to visit a specific news website instead. Or, better yet, rely on a printed newspaper that you can read leisurely in the morning and put away for the remainder of the day. You may actually retain the information when reading news in a different format, like print. One study published in Human Factors found that a scrolling format reduced understanding of complex topics from web pages, especially for readers who were lower in working memory capacity. 7. Find Your People We need to maintain a sense of community for our mental and physical health. Communicating with groups of like-minded people is good for the soul. Organizing charity events or working together to conduct acts of kindness make it even better. Research shows that community-belonging is an important component of health prevention and can even promote healthier behaviors, like exercise and improved diet. 8. Find Other Outlets If you’re doomscrolling out of boredom, work on finding other outlets that actually improve your overall health and well-being. Add uplifting activities into your daily routine, like going for a walk outdoors, yoga at home, meditation, reading a fictional story, talking on the phone or Zooming with friends, and cooking for loved ones. To read the original article click here. For more articles from Dr. Axe click here.

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The New Rules of Aging, Common Meds that Shouldn’t Be Common +Mental Health Benefits of Small Movements

AHA Publisher — Wed, 11 Nov 2020 08:00:07 +0000

Dr. Caroline Leaf – As I have gotten older (I am in my 50s), I have started to come across a lot more “you are getting old” jokes and comments. Yes, some of them are quite funny, but how true are the assumptions behind the jokes? Does aging really have to be that bad? In this podcast (episode #221) and blog, I speak with Dr. Frank Lipman, bestselling author and a leader in the field of Functional Medicine, about aging well, how to build a strong immune system, how to start improving your health and longevity right now, and so much more! The New Rules of Aging Well As Dr. Lipman points out in his new book, The New Rules of Aging Well, a lot of ancient wisdom like the importance of meditation and the power of community is now being combined with the latest science, showing us that these things are very real and they work. We can learn so much from both ancient wisdom and the latest science when it comes to our health and how we age. Often, we are so enamored by the latest scientific advances that we forget about the ordinary things that have extraordinary effects on our health, like music, kindness, sleep and volunteering—all these things are also “medicine”! We also need to remember that it is normal to age. However, how well we age is determined by our health and lifestyle choices. Our lifespan is how long we will live; our health span is how long we are going to live healthy. To age well, we want to extend our health span into our lifespan. This means living LONGER and HEALTHIER. A lot of aging depends on how you choose to live your life every day. What are some ways that you can start improving your health and the way you age today? 1. Eating less and eating better. An easy way to start eating less right now is intermittent fasting. Fasting, like avoiding eating for 14-16 hours at night, is one of the most powerful things you can do to age better. It helps with your weight, digestion, longevity, blood pressure, energy levels, self-cleansing mechanisms and more! Fasting is a type of good stress on the body. 2. Movement is important as you age. Try to move as much as possible all day long, even if this just means walking. High intensity and strength training are also good forms of stress on the body, which can positively affect the body as you age, especially when it comes to your muscle mass. 3. Sleeping well. This can be harder as you get older, but you just need to pay a little more attention to it and listen to your body. As Dr. Lipman notes, sleep preparation begins in the morning, not at night. Sleep is the body’s primary rhythm. It is something we need to start preparing in the morning by becoming aware of all our rhythms and cycles during the day. We can start doing this by: Getting a lot of good natural light first thing in the morning. Waking up around the same time each day. 4. Find the joy in life. Laugh at yourself—don’t take yourself or your aging too seriously! This is great for your mental and physical health. What you do to age well will also strengthen your immune system. If you take care of your mind and body, you will take care of your immune system—all these things work together. There is no one way to age well—it is a lifestyle. And it is never too late to start changing and improving your health and the way you age. Tons of research shows that this is possible, even if you are in your 60s and 70s! Just start where you are, and focus on small changes in the areas you are having the most issues, like sleep or exercise. When you start feeling the difference in these areas of your life, you will be motivated to carry on. Never forget that simple things often make the biggest difference. It is also important to look at what you can change within yourself first, rather than going for expensive treatments all the time. How well you age is determined by how you choose to live your life—it is an attitude! To read the original article click here. For more articles from Dr. Leaf click here.

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Preventative Health Must Be a Priority — Keep COVID-19 Risk as Low as Possible

AHA Publisher — Wed, 03 Jun 2020 07:00:14 +0000

Dr. Don Colbert – As our country continues to re-open, it’s never been more important to keep yourself healthy. It’s important for the coming weeks. And, it’s important for the coming months and years. Why? You are in control. You can keep your COVID-19 infection risk as low as possible. We’re finding that almost all the COVID-19 severe cases and deaths involving those younger than 80 were in patients who had pre-existing high-risk conditions. And while this can be scary, the good news is that lifestyle changes for preventative health can significantly reduce pre-existing conditions, and therefore your risk of severe infection and death to viruses like COVID-19. Here are the ways you can keep your body healthy to keep your COVID-19 infection risk low and thrive in the years to come. Preventative Health to Keep Your COVID-19 Infection Risk as Low as Possible 1.Quit Smoking There’s little doubt: Being a smoker significantly increased the risk of severe COVID-19 infection and death in this year’s pandemic. Not only does smoking make the lungs weaker, but it also increases the risk of hypertension, another pre-existing condition correlated with severe infection and death from COVID-19. 2. Lose Weight If Obese As the pandemic progressed, researchers found that most of those who were young and had severe symptoms had something in common: they were obese. In fact, obesity among those under 40 years old vastly increased the incidence of serious infections and disease (1). And of course, obesity increases the risk of hypertension, and hypertension played a huge role as a pre-existing condition. 3. Maintain Healthy Blood Sugars COVID-19 has placed a spotlight on diabetes and unhealthy blood sugars as a significant risk factor for infection and severe symptoms of a virus. Diabetes was one of the greatest risk factors, and studies have shown that the vast majority of deaths for those under 80 years old were in people with diabetes or high blood sugars in the hospital. 4. Get Outside as Much as Possible Especially as the days get warmer and we can enjoy more direct sunlight, get outside. This virus, like most viruses, spreads easiest in colder weather, out of sunlight, and when we are confined with others. What’s more, vitamin D may play a protective role against COVID-19, and the virus cannot survive as long when in UV rays. Need another reason? Getting outside into sunlight early in the day improves melatonin levels and sleep, which can boost your immune system and reduce the risk of severe symptoms. Social distance, and get outside every day. 5. Prioritize Your Immune System There are many ways to prioritize and support your immune system each day. These include: Losing weight Maintaining healthy blood sugars Lowering blood pressure Getting outside Exercising Practicing gratitude Reducing Stress Staying hydrated (2) Taking supplements if needed to maintain healthy vitamin D levels Getting at least 8 hours of sleep per night Eating foods high in antioxidants and anti-inflammatory nutrients that boost immune function Eating healthy fats such as extra virgin olive oil and omega-3 fats Taking anti-inflammatory supplements if needed such as fish oil, turmeric, ginger, etc. Avoiding high sugar foods that reduce immune system responses You can do so many things to prioritize your immune system for year-round health and in case of a pandemic. Don’t miss your opportunity now. Use these habits to boost your immune system each day. How Keto Zone Can Help We’ve got great news. Keto Zone can help you accomplish the tips above. The Keto Zone diet is an efficient and effective way to start losing weight. As you lose weight and enter ketosis, you will maintain healthy blood sugars, lose weight and abdominal fat for an automatic improvement in health, and reduce high blood pressure while increasing immune-boosting foods! How to Start the Keto Zone for Free If you are interested in learning how to keep your risk as low as possible with this lifestyle change and weight loss, you can start by joining our FREE Keto Zone 21-Day-Challenge. If you want even more, check out the Keto Zone Starter Kit including Dr. Colbert’s Keto Zone Diet Book. Bottom Line Your preventative health must be a priority to keep COVID-19 infection risk as low as possible moving forward. We are here to help with Keto Zone. You can start for free today! To read the original article click here. For more articles from Dr. Colbert click here.

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