5 Simple Steps to Lower Your Cholesterol Level

You can lower cholesterol without drugs by following some basic steps that will not only change your cholesterol readings, but also improve your health today and in the future.  So often we use a prescription drug and hope it will magically cure whatever ails us.  The truth is prescription drugs for lowering cholesterol do work.  The problem is both the short term and long-term side effects.

Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control.  Over time, high cholesterol can lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or heart attack.

Here are 5 steps you can take today to lower your cholesterol without prescription drugs.

Eat right.  May sound simple, but diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is a matter of dietary choices.

Exercise.  Improving cardiovascular health is a step toward reversing the effects of high cholesterol.  Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system.

Quit smoking.  If you smoke, the plaque build up in the arteries due to high cholesterol is accelerated.  When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen.  This can lead to a heart attack.  If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur.

Relax.  Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not see any improvement in cholesterol readings until you learn to relieve stress.

Talk to your doctor.  Not all doctors are quick to prescribe medications.  In fact, the more enlightened doctors will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol.  It is always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you.  In addition, do not stop taking medications before consulting with your doctor.  You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.

It does not take long to see significant improvements in your cholesterol. Lower cholesterol can be yours in just a matter of weeks.

Living a Healthy Life

In the fast paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives – family, friends, work, social engagements – that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink…

You’ve heard it a million times and you’ll probably hear it a million more – drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders to begin with – before things like bad air, bad food and stress take their toll.

It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so – or 10-12 glasses of water per day – and you’ll notice a huge jump in your energy levels.

Living Food – Loving Life!

A little known fact is that heating food above 116°F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ‘plant blood’ because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.

Energy In – Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe a tydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options.

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor:

Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day – exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realise what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life. On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day – even in the shower, if that’s the only place where you can get time out – and have a little catch up with yourself.

And, last but by no means least, laugh! In fact, laugh like a loon – the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

5 Healthy Tips To Weight Loss

The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.

Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.

Tip # 1

Walking. If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.

Tip # 2

Use a mini cycle. These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.

Tip # 3

Walk or take the stairs instead of an elevator. This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.

Tip # 4

You don’t necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.

Tip # 5

Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.

7 Foods That Fight Fat

You have to eat. However, if you’re on a diet or trying to lose weight you want to be careful what you eat. You’ll be happy to know that there are delicious foods you can eat that will actually help you fight fat. Here are seven of the winning fat fighting foods.

#1 Eggs. An extra large egg has only 78 calories. And it’s packed with protein and nutrients. They’re filling and will keep your blood sugar even and your hunger at bay for hours. Consider scrambling one whole egg and two or three egg whites.

An egg white only has 16 calories and the extra lean protein will fill you up and keep you satisfied for hours. Combine it with a piece of whole grain toast and you have a very satisfying, fat fighting breakfast. And don’t think eggs are only for breakfast. They make a great snack or mid-day meal too.

#2 Dark chocolate. According to a study conducted by the University of Copenhagen, dark chocolate suppresses appetite. Scientists found that compounds in dark chocolate slow down your digestion. This means you feel full longer. It also curbs cravings for other not so healthy sweets. An ounce of dark chocolate has about 170 calories. Try dark chocolate that is fifty to seventy percent cacao. Any darker and it’ll likely be too dry and bitter.

#3 Whole grains. Fiber is an essential part of any fat burning diet and lifestyle. It fills you up. It burns slowly and provides you with even energy. Opt for whole grain bread or rye if you dislike whole wheat. Try whole grain pretzels, crackers and cereals.

#4 Bananas. Bananas are a super food. They’re packed with nutrients and fiber. One banana for a snack can help tide you over until your next meal. Add a little natural peanut butter to the banana and you’ll be satisfied for hours.

#5 Nuts. Nuts are a perfect snack. They’re full of heart healthy fatty acids and they help you feel full. Additionally, they’re packed with protein and yes…you guessed it, fiber. If you don’t like almonds or pistachios consider trying pine nuts. About 12 nuts are about 100 calories. (84 pine nuts equal 100 calories)

#6 Oranges. Interestingly enough the smell of citrus is an appetite suppressant. Additionally, this amazing fruit is on the list o the top most filling foods. And one orange only has 59 calories. It’s high in fiber and has zero fat.

#7 Sweet potatoes. Sweet potatoes rock! They’re packed with more nutrients than most vegetables and have more fiber than a standard potato. Additionally, they’ll keep you full and satisfied for hours.

There are many truly nutritious foods that are delicious. Try a new fruit or vegetable every week. And add these fat fighting foods to your grocery list. To your success!

Fall and Winter Skin Helpers

The skin is the largest organ of the body. Being on the outside of your body, it takes the brunt of the force from changes in the weather. When fall and winter arrive, your skin can be ready.

During the summer, skin needs protection from the sun. When the weather gets cooler, the methods we use to keep our skin healthy needs to change too. This way our skin can glow all throughout the year.

Skin Tips for Cooler Weather:

Stay hydrated – Many people think that drinking water is only important when you are exercising or the weather is hot. However, it is just as important when the weather begins to dry out. Continue to drink at least eight glasses of water a day to replenish water lost through sweating, urination and normal cellular activity.

Use a humidifier – Dry air can cause skin to become red and itchy. Restore moisture to the air with a humidifier. A cool mist humidifier in your room at night can give keep just enough moisture in the air to make sleeping comfortable.

Remember to exfoliate – It is still important to remove dead skin cells from the surface of your skin. Old cells can clog pores leading to acne and irritation. Once a week, use a good scrub (such as a sugar scrub) to gently remove any clinging dead cells from your face and body.

Wear gloves outside – Skin on hands can easily be affected by the elements. When you go outside, wear a good pair of gloves. They will hold in moisture and keep your hands warm.

Avoid drying out your skin – We often forget that we have skin underneath of our hair. The scalp can become dry and itchy when we use blow dryers and other hot styling tools on the hair – especially in winter time. Keep the scalp protected by putting away your blow dryer. Towel dry your hair to protect the skin of your scalp.

Wear socks to bed – You may want to do this if it gets cold in your house in the winter. The reason here is to keep the skin on your feet soft. Moisturize them before bed and wear socks to keep them soft.

Preparing for winter means more than just warming your home. Protect your skin from the elements with these tips.

Nutrition for Healthy and Glowing Skin

Our skin is the first thing that people see of us. But, to make it look its best requires us to watch what we do to our insides. To get the best from our skin, we need to eat for a healthy look.

The skin is after all an organ. It is the only one that is on the outside of our body. As such, whenever there is a problem on the inside of our body, it will show up in our skin. Have you ever experienced dull and lifeless-looking skin? You were probably also sick at the time.

In order to prevent the skin from looking sick, feed your body the right way. Eating healthy keeps your skin healthy as well. Here are some ideas of how to eat for a great-looking outer layer.

Eat berries – Berries of all sorts are full of antioxidants. We know that antioxidants fight free radical damage done in the body from cellular activity. It is this damage that can lead to wrinkles, saggy skin and other signs of aging. To keep skin strong, toned and looking its best, keep free radical damage to a minimum. Try strawberries, blueberries, blackberries and others.

Water – Drink as much as you can. Water gives the body an internal shower. It helps the body to remove toxins at the same time. Try drinking at least eight glasses a day.

Green tea – This contains antioxidant substances called polyphenols. These are also found in chocolate that contains a high level of cacao. Polyphenols have anti-inflammatory properties. This increases immunity levels as well.

Dairy products – To reduce the amount of fat, try low-fat dairy products like low-fat yogurt, milk and cottage cheese. Dairy contains vitamin A, an essential vitamin for skin health. Yogurt also contains live cultures and probiotics to keep the digestive system clean and the bowels moving properly to remove unwanted waste products. A healthy intestinal system also shows in the skin.

Omega 3 fatty acids – These are great for increasing heart health but also can improve the look and feel of skin. Fats are needed for proper cellular membrane construction. Omega-3 fatty acids can be found in plant oils like olive oil and flaxseed oil. Also, eating cold water fish like salmon gives you a healthy dose of it. Try to eat fish at least twice a week. Cooking with olive oil increases your daily dose of omega 3s.

Whole grains – They don’t just keep the blood sugar level but also contain minerals that nourish skin. Whole grain cereals and breads contain selenium, vitamin E and vitamin A. All are helpful for healthy cellular growth of the skin and reduced inflammation.

Keep your body healthy on the outside by feeding it well on the inside.



It’s amazing how much technology has changed our lives. We can communicate with someone halfway around the world via instant message or video chat. We can transfer money from one bank account to another with the click of a button. We can also manage our health, burn fat and lose weight with the help of technology.


There are a number of gadgets and software programs that make losing weight much easier. Many people neglect to track their information. They don’t know how many calories they consume and they don’t know how many calories they’ve burned. Without this information, it’s difficult to make smart diet and exercise decisions.

Tracking this information can be extremely motivating. Many applications and software programs show you via a graph how much weight you’ve lost. If you own an iPod, iPad or iPhone, take a look at the tracking applications available. There are some excellent applications that are free to download and use. If you spend more time on your computer or laptop, you can check out free software programs or membership sites. Take a look at FitDay.com for one potential solution.

And of course there are gadgets that help you track your efforts. The FitBit tracks the steps you take each day. Combined with a FREE membership site, you can enter your daily food intake and activities.


Tracking information is motivating. However, you can take it several steps further. Use MP3 players designed for workouts to help keep your heart rate up. Use a heart rate monitor to get your maximum workout. Take advantage of iPod applications that help you track your workout and provide occasional motivational messages.


Social networking is also on the motivational scene. DailyMile is a membership site that enables you to post your fitness and weight loss activities to your Facebook account. The feedback and support you gain from your peers can be very inspiring.


You can find a number of workout programs streaming on your computer or mobile device that will make working out fun and easy. You can find everything from yoga to dance and strength training. If you’re pressed for time or on a tight budget, look for fat burning workouts online.

If you’re striving to lose weight or want to burn more fat, take a look at how technology can help. Use it to motivate. Use it to track your success. Find great workouts online and burn more fat daily.


Why do some people age gracefully enjoying great health throughout their entire lives while others develop illness and degenerative diseases?  Could increased hydration be the answer?

Our bodies consist of approximately 60% water. Each day our bodies expel large amounts of fluids by way of perspiration and urination. This process allows our bodies to flush out toxins that hinder good health. In order to do this, we need to be fully hydrated and that takes a lot of water. Cells produce energy while at the same time releasing toxins, acids, and carbon dioxide.  These are the things we need to flush out of our bodies on a regular basis. Drinking half your body weight in ounces of water each day is an important way to keep your body healthy and hydrated.

Neurotoxicity and Exercise

Neurotoxicity causes weight gain, low energy, and hormonal fluctuations by altering your metabolic control center, the hypothalamus.  Heavy metal toxicity from vaccines, amalgam fillings, pesticides, herbicides, and other chemical residues as well as biotoxins such as household molds are all dangerous neurotoxins.  We are continually being exposed to toxic man-made chemicals from every-day items such as newspapers, magazines, pillows, carpeting, mattresses, clothing, cosmetics, toothpaste, and processed foods. These toxic chemicals are responsible for many of our 20th century diseases and the new “syndromes” that leave doctors without answers. Fatigue, headaches, digestive issues, “flu-like” symptoms, and aching joints can all be caused by environmental chemicals. High blood pressure and some fatal cardiac arrhythmias can be caused by chemicals like solvents and pesticides. People who wake up feeling tired and sluggish are unaware that the cause is most likely the polyester chemicals being emitted from their own pillow.

An excellent form of detoxification exercise is rebounding or “trampolining.” Rebounding is also known as cellular exercise. Every cell in the body is simultaneously stimulated and strengthened while you jump on the rebounder. This unique form of exercise dramatically increases the movement of the lymph system. It increases oxygen to the cells, releases tension and stress, stimulates every cell toward elimination of toxins along with increasing the strength and vitality of every cell in the body.

We live in a soup bowl of toxicity that we will never completely escape. However, we can exercise to produce natural toxin elimination. Exercise, your natural vitamin E, is one of the best ways to sweat the toxins out of your body. So, get moving.  You’re in the race for life.  Go for the gold!