Nourishing the Heart with Chocolate and Fish Oil

According to The National Coalition for Women with Heart Disease (womenheart.org), 42 million women in the United States are now living with heart disease.  Here are some of my best heart health strategies.

Magnesium The top of my healthy nutrient list is magnesium. As a culture, it appears that the combination of junk food, depleted soils and stress have made magnesium a scarce commodity in our bodies. Magnesium lowers blood pressure, reduces risk of strokes and corrects irregular heartbeats. It also promotes better sleep, relaxed muscles, improved brain function, reduced PMS and happier moods. So, whether it’s your physical heart or emotional heart that needs support and mending, magnesium is the mineral you need to be taking daily.

 The most absorbable magnesium is called magnesium glycinate (250-400 mg daily). You can also find topical versions as magnesium chloride oil, which is great for massaging into those achy muscles.

Fish oil High on my list of heart elixirs is fish oil. Fish oil provides omega-3 fatty acids which help reduce inflammation that can cause clotting, reduce high triglycerides that can lead to fatty liver, reduce the risk of clogged arteries after angioplasty or bypass surgery, lower your risk for an irregular heartbeat, lower blood pressure and reduce your risk for stroke. It’s also fabulous for nourishing skin and hair, helping with weight loss, fertility and preventing aging of your genes!

Best to go with a reliable company. You don’t want to skimp on this essential nutrient. And cheaper brands may also be on the rancid side. If you find yourself burping it up, that’s a sure sign and you want to return it for a better one! Fish oil comes as liquids and capsules. Whichever option you choose, you’re aiming for 2-4 grams daily. Wild salmon (not their farm-raised brethren) are full of health-promoting omega 3’s and so are sardines. So be sure to slip them into your favorite meal at least once a week.
                                           

Vitamin D The last but not least of the heart healthy trio is Vitamin D. Low levels, which are epidemic, have been linked to significantly increased risk of developing cardiovascular disease including heart attacks, stroke and heart failure. People with low Vitamin D levels are more likely to have the risk factors that cause heart disease: type 2 diabetes, obesity, high blood pressure and high cholesterol. Vitamin D also affects how well your body absorbs two minerals important for a healthy heart: calcium and magnesium.

Vitamin D The last but not least of the heart healthy trio is Vitamin D. Low levels, which are epidemic, have been linked to significantly increased risk of developing cardiovascular disease including heart attacks, stroke and heart failure. People with low Vitamin D levels are more likely to have the risk factors that cause heart disease: type 2 diabetes, obesity, high blood pressure and high cholesterol. Vitamin D also affects how well your body absorbs two minerals important for a healthy heart: calcium and magnesium.dark chocolate

When is comes to Vitamin D, a blood test is essential to let you know that you have hit the target of optimal range.  What you are aiming for in your blood test is around 70. Vitamin D is turning out to be a wonder kid of nutrients, not only for heart health but also for healthy bones, balanced hormones, brainpower, strong immunity and reduced inflammation. Definitely add it to your list of best friends! Your dose will depend on your blood test results, but a good maintenance dose is around 5000 IU daily.

Dark chocolate And what would we do without luscious dark chocolate, the food of love and healthy hearts?  Thanks to cocoa’s phenol and flavanol content, it decreases blood pressure. Also, dark chocolate contains epicatechin, a powerful antioxidant. When buying your chocolate, choose at least 70 percent or higher cocoa content if you want to savor its healing delights.

What is a Yoga Cooldown, and do you Really Need ?

Many of the soothing asanas (postures) we do in the last 10 minutes of yoga are already considered a cool-down because you’re probably already stretching on the floor with hip openers and other floor work.  stretching. “After every workout, start holding poses longer and gradually decrease intensity,” recommended certified yoga instructor Johnny Anzalone, who teaches yoga at Equinox and Sports Club/LA in New York City.

Some yoga instructors believe the most effective cool-down portion of class should assimilate inversions (going upside-down in Headstand or Shoulderstand, for instance) to reverse the flow of blood leading to your head and heart – improve mental concentration and energy.

An efficient cool-down slows your pace and rhythm. It can feature chanting or meditation, core work and deeper flexibility of the spine, back, legs and hips,” said Anzalone, a professor of dance and musical theater at NY University.

Her are Anzalone’s favorite cool-down stretches; hold each side for 60 seconds or more:

1.  Thread the Needle (relaxes hips, buttocks, legs, lower back)
Lie back and cross right ankle above left knee, and straighten left leg. Grasp left hamstrings with both hands and draw left knee toward chest, holding the back of the left thigh with both hands. Hold the stretch, and circle ankles in both directions and point/flex the feet. Switch sides, and repeat.

2. Spinal Twist (targets abs, back, core, shoulders, waistline)
Lie back and bend both knees to the right, lying with legs together and hips stacked on the floor. Use your right hand on the top leg to deepen the stretch and breathe deeply, stretching the left arm out.  Return to center and switch sides, bringing knees to the left side and repeat the stretch to the right shoulder.

Other examples of cool-down asanas on the floor are Knees-into-Chest stretch, gentle twists from a seated position and finally, Corpse Pose, or Savasana. In this final pose, lie back and relax with your eyes closed for several minutes to cultivate calmness and transition into the real world.

Managing Headaches

Headaches are often under-rated or ignored despite being an often debilitating condition. In the list of leading causes of disabling conditions, a headache was ranked 12th for women and 19th for men, according to recent research by the World Health Organisation.

Calling it a migraine or headache is of no help in making a diagnosis or finding the correct treatment. As Dr. Elliot Shevel, Chairman of the South African Headache Society, published in the South African Medical Journal, they are part of a continuum; each one has components of the other. Determining which structures are causing the pain and generating the pain signals is the real million dollar question.

The pain primarily comes from one or more of three structures, namely the arteries supplying the head and scalp (not inside the brain), the muscles of the head and neck and jaw, and nerves that supply theses areas. One also needs to understand the difference between a trigger and a cause. A trigger is an external factor outside of the body, for example chocolate, which contains a chemical called phenylethylamine, thought to trigger a headache by affecting the arteries. Other triggers are sunlight, stress, fatigue, low blood sugar and dehydration. Causes are a variety of physical structures inside the body, including muscles, nerves, arteries, brain, sinuses, eyes, teeth, the jaw and even skin, which need to be assessed in a single comprehensive diagnosis in order to determine exactly what is causing the pain.

Dr. Shevel says “The latest research shows that muscle tension headaches are the most common form and generally stem from the craniomandibular (connecting the head to the jaw) and craniocervical (connecting the head to the neck and shoulders) muscles. Be aware of your posture when driving or sitting at your desk and use a good chair that supports your back, as this can result in a tension headache.”

 Michelle Das Neves, a Gauteng based biokineticist who works with The Headache Clinic's team of specialists says “One of the reasons why you present with a headache is due to incorrect alignment of the neck and shoulders. This in turn creates imbalances in the muscles attached to these areas that leads to neck pain, headaches, shoulder pain, incorrect posture, muscular fatigue, stiffness and tension”.

To alleviate this a biokineticist will prescribe exercises to create movement, work the overactive muscles, relax the tight muscles and provide relief, which should be done in a quiet area where you can concentrate and relax.

Exercising should be done daily if possible, with a days break for six weeks, with a minimum of three weeks.

“It is important to be diligent and consistent about the exercises. Results can vary with relief after three weeks to two months”, says Das Neves.

Dr Shevel explains that dietary headaches are another common affliction and are usually triggered by foods that assist with energy. “Having too much sugar, like refined carbohydrates where the body produces too much insulin, causes the body's blood glucose level to drop. Your diet should consist of slow digesting, fibre-containing food sources”.

Slow-digesting foods: Grains and seeds, (barley, wheat, oats, millet, semolina) beans (lentils), whole meal flour, unpolished rice etc. (called complex carbohydrates)

Fibre-containing foods: bran sources, (whole wheat, grains, seeds) vegetables, (green beans, peas, marrow, mealies, spinach) and other herbs (iron-rich beetroot leaves), fruit with skin, dried fruit, especially dried apricots, figs and prunes, almonds, etc.

The foods eaten should be well-balanced, containing foods from each food group, i.e. fruits, vegetables, protein, bread/cereals and dairy products

Dehydration can also trigger headaches, so be sure to remain properly hydrated

Skipping meals is a surefire trigger for headaches, but eat in moderation

Top tips to avoid a dietary headache:
Avoid the following foods:
Fried and fatty foods
Foods containing too much sugar
Drinking excessive amounts of alcohol

Eat and drink the following:
Dates (excellent source of sugar, fibre, carbohydrates, potassium and magnesium)
Almonds (rich in protein and fibre with low fat)
Bananas (good source of potassium, magnesium and carbohydrates)
Drink plain water, as many carbonated soft drinks contain substances that can trigger headaches

It is important that headache patients and sufferers understand that headache pain is a real neurobiological disease that can be treated following proper diagnosis. People who suffer from headache symptoms are urged to seek treatment so that they don't have to live with this debilitating condition” concludes Dr Shevel.

What every woman should know about Breast Cancer

Over 13,000 Australian women are diagnosed with Breast Cancer every year.

We hear so much about Breast Cancer these days, but how do we know what is fact and what is fiction?

The National Breast Cancer Center have produced a free DVD to give women the facts about risk factors, the types of breast changes to look out for, and also dispels some of the myths and misconceptions about the disease. It addresses women’s most most frequently asked questions about breast cancer.

The video also provides advice to women of all ages about what they can do to find breast cancer early.You can watch the video online or order a copy from National Breast Cancer Centre.

Who wants to be a big loser?

Are you scales screaming at you for help?
In the forums we are putting a call out for all the fatties to join us in the 12 week AFW Biggest loser challenge. Lots of girls have already signed up to be a loser,  to hopefully lose weight and make some healthy life changes.

The challenge starts tomorrow, but it’s not too late to join in the fun. Jump on over to the forums to find out how you can become a loser.

There is also a prize for the lady crowned the biggest loser overall for a little more incentive. So come on, don’t be scared! 2008 is your year to be a big fat loser!

Bank your Baby's Stem Cells - It Could Save its Life

The birth of your child presents a one-time opportunity to help your family by collecting and storing your child's cord blood.  That's because cord blood contains stem cells that could one day save the life of your child or of one of your child's siblings.  Unlike embryonic cell cells, cord blood cells do not involve the destruction of an embryo.

Harvesting stem cells from a baby's umbilical cord blood poses no risk to mother or the child.

Why are stem cells so amazing? Cell Stems are so powerful because they have the amazing ability to transform and grow into other types of cells - such as blood cells or bone cells. The breakthroughs in stem cell research are some of the most important in medical history and represent a real chance to fight diseases long thought untreatable.  The list of diseases that stem cells are capable of fighting continues to grow. Diseases from leukemia, heart and cardiovascular disease to brain and nervous system damage from strokes can be treated and sometimes reversed with the help of stem cells.
Transplant patients also have a much better chance of recovery when they receive stem cells taken from themselves or from a related donor.
Scientists are also very excited about advances in regenerative medicine which allows medicine to repair the body with the patient's own stem cells.  When these advances are realized, children whose parents saved their cord blood will be in a much better position to benefit.

How Collection Works: Months prior to their due date, parents can contact a Cord Blood Bank and the bank will mail them a collection kit. The bank also sends collection instructions to the physician monitoring the pregnancy. After the birth, when the umbilical cord is cut, the blood left in the cord and placenta is drained into a storage bag. This process can also be performed in a c-section birth. A day or so later, the blood is sent via medical courier to the collecting bank and the stem cells are harvested and placed in a deep freeze for permanent storage until needed.

Choosing the Right Bank: Deciding to bank your baby's cord blood is a big decision and requires some research. There are multiple factors to consider when choosing a storage facility:
Does the company have their own storage facility, or are they simply a middle man, collecting for another storage company?
Have they had samples used? Surprisingly, many cord blood storage companies have never had a sample taken from their stock. Track record is important.

Is the facility public or private?
Public Banks - cord blood from anonymous donors goes to help unrelated patients
Private/Family Banks - the child whose cord blood is banked may use it for themselves or a close family member (usually a sibling)

Cord Blood banking is a safe, non-invasive way to provide these life-giving cells to your child, your family or those in need.  It is like a powerful health insurance policy for your family.

New Tahitian Oil Treatment Gives Women Beautiful Hair

If you’re like most people, you probably love your hair the second you step out of the shower. It looks just like hair in TV commercials, where long, beautiful strands glisten in the morning light. Then, as it dries, reality sets in and that once-gorgeous hair quickly frizzes up into a frustrating mess.

The truth is that many hair care products aren’t worth their weight in salt, let alone powerful enough to inspire a transformation of supermodel proportions. To get the results you’re after—those long, luscious locks that glisten in the sunshine every morning—you’ve got to think of your hair care products like you think of your skin care products. Ask yourself this: “What’s in this that’s going to actually transform my hair into the hair I want?”

In the case of most products, the answer, sadly, is “nothing.”

But with Carol’s Daughter, the answer is actually pretty remarkable.

Carol’s Daughter is a hair care brand that’s been around for two decades. The company utilizes a unique and special ingredient that the Tahitian people have relied on for thousands of years for its hair-reparative capabilities. The ingredient is called Monoi Oil, and it's created in a sacred 13-day ritual by combining coconut oil and gardenia blossoms found only in Tahiti.

It may sound too good to be true, but this natural ingredient has actually been scientifically proven to work.

Studies have shown that Monoi Oil offers emollient, soothing and purifying effects on the skin, while also providing long-lasting hydration. According to scientists, the benefits of Monoi Oil are comparable, and in some cases superior, to those of Shea butter and jojoba oil. 

Even better? The products that contain this exclusive ingredient boast some pretty remarkable clinical findings.

In the case of the Monoi Repairing Hair Mask by Carol’s Daughter, it was found that:

    96% less breakage, instantly when used with the Monoi Repairing Shampoo
    13 times longer hair life after only 1 use
    85% better conditioning and detangling after only 1 use

And the Monoi Split End Sealer by Carol’s Daughter was found to seal 93.3% of split ends instantly.

How They Work
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The Repairing Hair Mask nourishes hair from root to tip, improving the look and feel of damaged or chemically treated tresses, and infusing dry hair with rich nutrients and moisture.

The Split End Sealer binds frayed cuticles while conditioning and strengthening strands. Just use a pea-sized amount daily on wet or dry hair for a brilliantly smooth finish that seals split ends instantly—which means you can skip trimming them.

Combined, these products pack a serious one-two punch, and right now you can try BOTH of them—the Mask and the Sealer—at a special introductory rate through HairEnvy.com. You’ll also receive a FREE mystery gift and FREE 1-3 day shipping.

9 Tips For Better Sleep to Night

 

Have trouble dozing off at night? Put away your Sleepytime tea—a new technology might help you catch more ZZZs. A studypublished online in the journal Brain and Behavior suggests that a special therapy that matches musical tones to brainfrequencies may reduce symptoms of insomnia.

Twenty people with signs of insomnia participated in the study. First, researchers established the participants’ InsomniaSeverity Index (ISI)—a scale that measures sleep disruption. Then they separated the participants into two groups—a controlgroup, and a group that was given a therapy called high-resolution, relational, resonance-based, electroencephalicmirroring (HIRREM), or, as it’s commercially known, Brainwave Optimization.

HIRREM involves using sensors to detect electrical frequency bands in the brain. Once scientists identify a specificfrequency, they assign it a coordinating musical tone, which is then played back to participants via earbuds within 12milliseconds of frequency detection. The musical tones reportedly help correct any frequency imbalances between the twohemispheres of the brain. (Those imbalances can be caused by trauma, or extended periods of stress, which create a fight orflight response in the brain, according to Charles Tegeler, M.D., professor of neurology at Wake Forest Baptist andprincipal investigator of the study.

Participants who received the HIRREM therapy showed a significant drop in their ISI. The control group members, whooriginally reported no sleep improvement without the HIRREM, were also later administered the treatment and saw asignificant drop in their ISI scores as well. (Disclaimer: The study was funded by a grant from Brain State Technologies,LLC, Scottsdale, Ariz., the company that owns the technology used in the study.

While Tegeler says you probably can’t replicate these results at home, there are other ways to get better sleep that don’tinvolve an EEG. Try these tips the next time you need to get some serious shut-eye:

Don’t Focus on Sleeping
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The more you think about the sleep you are missing, the more stressed you will be. And more stress means even less sleep.If you wake up and can’t fall back asleep within 15-20 minutes, get out of bed. Do something relaxing outside of thebedroom, like listening to music or reading. If you lie there stressing out about falling back asleep, you’ll only get moreanxious. Understand that sometimes the quality of your slumber is out of your control.

Stick to a Schedule
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Regularity is sleep’s best friend. Try and adhere to a strict bedtime and wake time every day, even on the weekends. Whenyour body has a routine, it knows when to start winding down and preparing for sleep.

Check for Sleep Apnea
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Snoring is common, and although it’s usually harmless, it could be a symptom of a sleep disorder called sleep apnea. If youhave long pauses in your snoring (ask a friend/bedmate to listen), see your doctor. Sleep apnea, while sometimes lifethreatening, can be treated.

Turn to the Tub
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Your mom knew a thing or two about nighttime baths. The body starts to feel sleepy when it’s temperature drops. You canexaggerate that effect by taking a warm bath or shower and then lying down and letting your body heat get low.

Block Out the Light
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Even just a little bit of light can disturb your sleep. So make sure to shut off all your night lights and hallway lamps,not to mention TVs, laptops, tablets, and phones, well before you head for bed.

Exercise Earlier
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Regular exercise can actually improve your sleep but you need to schedule it for the right time. Working out too close to bedtime may cause your body temperature to stay elevated, which makes it harder to doze off. Try to finish exercising at least three hours before bedtime–preferably in the afternoon.

Avoid Heavy Foods and Booze
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Consuming heavy foods or alcohol before bed can cause indigestion, not to mention frequent trips to the bathroom. Andalthough drinking alcohol may make you tired and help you fall asleep faster, you will wake up more often and not get thequality of sleep you need to feel rested the next day.

Upgrade Your Pillow
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Choose a pillow that is supportive, comfortable, and suited to your sleeping position. A stomach sleeper and a side sleeper may need different pillows. Find the best pillow for your sleep habits.

Knock Boots
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Yep, sex before bed can help you fall asleep faster, too. Getting frisky releases feel-good endorphins which can relieve

stress, making it easier to fall asleep. Sounds good to us.

Yoga Class Etiquette: Mind Over Manners

Anyone who's ever taken a yoga class knows that even the slightest distraction can ruin your experience. So we spoke with New York yoga teachers Rachel Krupa and Stephanie Pieczenik Marango for their advice on yoga etiquette. By keeping the following tips in mind, you can be sure to create the best possible environment for yourself and others in yoga class.

Do
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Come to class in a relaxed and open state of mind. "Check your ego at the door," Stephanie advises, and be ready to focus. Also, be prepared: Bring a water bottle if you'll need it, hair tie, proper attire, and your own mat if you don't want to use one of the studio's. If your yoga teacher prefers that you remove your shoes before entering class, be respectful of her wishes.

Don't
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Though each teacher has her own style of teaching and attitude toward yoga, both Rachel and Stephanie agree that it is a major no-no to leave class during corpse pose. It's a crucial part of the mindfulness that should not be disturbed. If you do have to leave class for any reason, try to do it quietly and respectfully, and at a time when you won't be quite as disruptive. (Child's pose would be a good chance.) Electronics are also a distraction, and should be turned off or silenced before class. Lastly, we've just got to say it: Don't forget your hygiene. "Your instructor will be telling the students to breathe deeply," Rachel says. "And there's nothing worse than sitting next to someone who is wearing too much perfume." (Or, for that matter, someone with bad B.O.!)

Sticky Situations
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But sometimes there isn't a way to prevent all distractions. Keep Stephanie's advice in mind: "Expect the unexpected, and then let it go." If someone in your class is distracting you in any way, try not to let it ruin your class and consider speaking to your teacher privately once class is over.

Now, what about those embarrassing moments which are simply inevitable in yoga? Rachel says the most common occurrences are farting and falling over during a position and, if this happens to you, try not to be too embarrassed. It happens to everyone at some point, and it's not a big deal.

End on a Good Note
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As far as ending class, Stephanie says, "Put your props away neatly, perhaps even helping the student behind you. Yoga class is a great space in which to practice kula, which means 'community.'"

Just remember that you're taking a yoga class because you want to feel good and have a positive experience but it doesn't have to be perfect for it to be rewarding. Just be courteous of others, brush off the stuff that bugs you, and enjoy getting your ohm on!

10 Tone-Up Tweaks to Get a Better Burn

Supercharge your gym routine by ditching the moves that have stopped delivering results and replacing them with ones that will challenge and build more muscle. Start with these total-body toning tips from some of our favorite trainers.

Arms: Change the Weight

Dumbbell curls are great for your arms, but unless you're changing up the sets and reps, your biceps will get accustomed to the level of stress you're placing on them, meaning you'll stop seeing the sculpting results. "Few people use the proper weight and even fewer graduate the amount of weight being used during arm exercises," says Richard Miller, owner and CEO of GymSource in New York City.

When you curl the same weight for a long period of time, your body send nutrients to the muscle you're working to help recover. If you pick up an 8-pound dumbbell every time, your muscles aren't experiencing varied stress and won't add new nutrient masses to that area, making your arms fall flat. Use this cheat sheet to know when it's time to step it up a notch:

You should feel fatigue at 15 reps or fewer. If you don't, add more weight.
Aim to increase weight by less than 10 percent. If you normally lift 8-pound weights, up it to 10 pounds and so on.