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7 Super Foods That Silence Pain

1 Comment / Nutrition

There’s a whole bunch of foods that keep you stuck in pain. Eat them and you’re practically asking for trouble.

salmon spinach great foodEnjoy great foods… and get out of pain at the same time

But life isn’t all about what you can’t do. That’s probably why so many people fail to stick to diets… even when we know it’s for our own good. We just don’t like feeling like we’re missing out on something by following some big list of “don’ts.”

So how about we turn the tables on that and take a look at foods that aren’t only tasty, but can actually help end a lot of our pain. That’s right. Eat any of these super foods and you’re not only enjoying your meal or snack, you’re actually fighting the inflammation that’s keeping you in pain.

Here are my seven favorite super foods that fight inflammation:

  • Jalapeno peppers – chop these up raw into your salsa for a great kick and pain relieving power
  • Dry roasted almonds – grab a handful of these tasty pain fighters for a snack
  • Carrots – they aren’t just for Bugs Bunny… enjoy them raw as a snack or on your salad
  • Broccoli – cooked or raw, broccoli quickly goes to work on inflammation too
  • Olive oil – just a single tablespoon drizzled on your salad has as much pain fighting power as an entire half cup of broccoli
  • Raw spinach – hope you love salads because adding some raw spinach to it will pump up your body’s ability to fight off systemic inflammation
  • Wild Alaskan salmon – my all-time favorite inflammation fighting food… wild Alaskan salmon is a heavyweight champion in a small package – a 3oz portion can fight inflammation as well as 6 cups of raw spinach!

Now those just happen to be some of my favorites. But there’s a lot more foods that can help you end the pain caused by systemic inflammation. And, you probably already guessed, plenty of foods that will keep you in pain. For more information, check out our next great article on how to create your own anti-inflammatory diet.

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Top 8 Homeopathics for Muscle & Joint Pain

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Most pain relief medications, including over the counter pills widely available on your local grocery store shelves, have dangerous side effects. But doing nothing when you’re in pain isn’t an option for most folks.

homeopathic remediesWe’ve scoured the globe for the most effective natural pain remedies

That’s why we’re always on the lookout for new ways to safely, naturally help you get rid of pain. For the past year, we’ve been quietly researching numerous homeopathic remedies useful for reducing joint and muscle pain.

Why homeopathy? Simply because it works… without the side effects.

And I’m not just talking hearsay and folklore either, but study after clinical study proving the effectiveness of homeopathic medicine.

For example, one hospital in England conducted a six-year study of over 6,500 patients using homeopathic intervention for a wide range of chronic diseases across multiple visits. The results were astounding for a medical field frequently dismissed by conventional doctors as “quackery.”

Over 70% of patients treated with homeopathy got better.

Again, that’s for a broad range of interventions and a large number of diseases. But we asked ourselves, what if we narrowed our focus to search for the absolute best natural homeopathic cures for muscle and joint pain… the kind of pain so many of our readers and customers experience on a daily basis?

We’ve taken our research and narrowed it down to a “short list” of eight natural substances that work wonders on back pain, muscle pain, and joint pain. Now most homeopathics, like most conventional drugs, are typically ingested in liquid or pill form. But we decided to go one better and keep this list to substances that don’t even have to be taken internally. If properly prepared, all of these remedies on our list can be safely applied directly to pain by simply rubbing them on your skin near the affected area.

Top 8 Homeopathics for Rub-on Muscle and Joint Pain Relief

Belladonna

The extract from the flowering Belladonna perennial is so powerful it has been used for centuries as an anesthetic for surgery. It reduces swelling, eliminates muscle twitches, and ends both muscle aches and shooting pains.

Ignatia

Derived from the seeds of a small tree native to China and the Philippines, this traditional Chinese medicine secret calms nerves and relieves emotional distress, allowing muscles to relax and relieve aching pressure.

Rhus Tox

Yet another long-proven natural medicine, Rhus Tox is one of the best homeopathic remedies available for relieving the sharp aching pains of arthritis, sprains, and bachache.

Naja

This rare but amazingly potent homeopathic remedy quickly calms nerve-based pain right through your skin and brings fast relief from inflammation.

Menthol

Derived from peppermint and other mint family plants, menthol provides cool penetrating soothing of muscle and joint pain. By increasing circulation it allows blood to quickly flush away muscle toxins and speed healing.

Magnesium Sulfate

This vital mineral compound acts fast to reduce muscle irritability, twitching, and painful muscle spasms. It has been shown to effectively deliver comfort by reducing pain in arthritic joints by 80% by itself.

Phosphorous

Phosphorous relieves the burning sensation of tight, painful muscles by regulating the nerves sending pain signals to your brain. It’s like throwing a bucket water over those muscle fires.

Lachesis Mutus

Another rare homeopathic remedy, lachesis mutus is especially effective at enhancing blood flow to speed up the healing process and relieve painful swelling.

Where to Find Them

You may have to search far and wide to find some of these homeopathic remedies. And if you do find them, you have to make sure they are properly formulated to get maximum safe benefit – especially for topical forms.

But we’ve done the work for you. After we wrapped up our research, we took these eight best-of-the-best homeopathic remedies and combined them in the most effective rub on pain cream we’ve ever tried. In fact, we were so thrilled with the results of our testing that we’ve made it our brand new formula for Rub on Relief.

We’ve just made this new formula publicly available and the best part is right now you can have…

All 8 Homeopathic Pain Relievers for Just 10 Cents

So give it a try on your back pain, arthritis pain, or even sciatic pain then come back and let us know how well it worked for you in the comments below.

References

Spence DS, Thompson EA, Barron SJ. Homeopathic treatment for chronic disease: a 6-year university-hospital outpatient observational study. Journal of Alternative and Complementary Medicine, 2005; 5: 793–798.

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5 Health Warnings to Watch for on Your Tongue

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from the healthy back institute

Your tongue helps you talk and eat. But what does your tongue say about your health? Could you be ignoring serious health warnings?

A healthy tongue is slightly pink in color, moist, and covered with tiny projections called papillae.

But when your tongue becomes discolored, swollen, stiff, sore or displays unusual features, take notice – your tongue is trying to tell you something.

Sometimes a change in our tongue is a simple vitamin deficiency or merely a sign you need to pay a little more attention to dental hygiene. But it can also be a sign of something more serious.

Take a close look at your tongue in the mirror right now, then compare what you find with these tongue health warnings:

#1:  White Tongue

White Leukoplakia TongueExcessive cell growth can cause white patches called leukoplakia

Do you notice a whitish coating or white spots on your tongue? It could be one of the following health warnings:

  • Dehydration – Are you staying properly hydrated? Dehydration can cause a white coating to develop on the tongue. Simply drink more water to remedy this condition.
  • Oral thrush – Thrush is a yeast infection (Candida) that appears as whitish, velvety sores on your tongue and the mucus membrane lining of your mouth. Thrush is most common in infants and the elderly, denture wearers, and people with compromised immune systems. Antibiotic use also makes you more susceptible to thrush.
  • Leukoplakia – Leukoplakia refers to an excessive growth of cells leading to white patches inside the mouth and on the tongue, most commonly found after the tongue has been irritated and linked to tobacco use. While leukoplakia is usually harmless it can be a precursor to cancer.

#2:  Black Hairy Tongue

Black Hairy TongueBlack hairy tongue is an especially disgusting looking tongue disorder

Black hairy tongue can affect anyone, but antibiotic use, smoking, drinking a lot of coffee, and dehydration all increase your likelihood of developing this unsightly disorder.

When the small bumps on the surface of your tongue, called papillae, grow longer than normal they are more likely to harbor bacteria and yeast as well as become stained by the foods and drinks you consume and tobacco you use. These stains and bacterial buildup can darken the papillae making the overgrown papillae appear hair-like.

The good news: black hairy tongue is an unsightly but harmless condition that usually goes away on its own. Gently brush your tongue with a soft toothbrush or tongue scraper a couple times a day to help eliminate it faster.

#3:  Red or Strawberry Tongue

Red Strawberry TongueStrawberry tongue along with high fever is an urgent health warning

Has your tongue taken on the appearance of a strawberry with enlarged, red taste buds dotting the surface? Possible reasons for the change include:

  • Kawasaki disease – Typically appearing in children under age five, Kawasaki disease (KD) can also affect older children and teens. KD is a serious disorder which causes inflammation of blood vessels throughout the body. The strawberry tongue often appears along with a high fever. Seek medical attention when a red tongue accompanies a high fever.
  • Scarlet fever – This streptococcal infection  can cause a strawberry tongue. Again, contact your doctor immediately if you have a high fever and red tongue.
  • Vitamin deficiencies – Check your diet. Deficiencies of folic acid and vitamin B-12 can also cause your tongue to take on a reddish appearance. Easily remedied with a quality supplement.

#4:  Bumps, Lumps, and Sore Tongue

Is your tongue sore? Are you experiencing painful bumps on the surface? It could be caused by any of the following:

  • Increased stress can cause canker sores to develop and worsen.
  • Smoking can irritate your tongue and make it sore.
  • Trauma can occur from biting your tongue or scalding it on something hot.
  • A burning sensation sometimes affects post-menopausal women.
  • Enlarged papillae, due to an irritated taste bud, can swell and become painful.
  • Medical conditions such as diabetes and anemia can cause a sore tongue.
  • Oral cancer is a possibility. Consult a doctor if a lump or sore lasts longer than two weeks. 

#5:  Numbness or Tingling Sensations

What about the absence of feeling and sensation in your tongue?

Numbness or tingling sensations most commonly occur due to some type of damage to your nervous system. Damage to the nerve that supplies the tongue has been reported as a complication of dental procedures or surgery such as wisdom tooth extraction, implants, or root canal procedures.

Some brain conditions such as a stroke can also damage the nerves leading to the tongue leading to numbness, tingling or other loss of sensation.

How to Get and Keep a Healthy Tongue

If you’re serious about good tongue health, then you should know that brushing and flossing your teeth aren’t enough. You need to clear bacteria from your tongue, too. Either use a tongue scraper or gently brush your tongue with a soft toothbrush twice a day to help maintain good tongue health.

More Tips for a Healthy Tongue

  • Quit smoking and using tobacco products
  • Brush twice a day and floss on a regular basis
  • Gargle with salt water
  • Eat organic yogurt with natural probiotics
  • Reduce alcohol intake
  • Rinse your mouth after you eat

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Pros and Cons of the Glycemic Index

2 Comments / Nutrition

Nutrition Articles     |    Pitfalls and Plateaus

Pros and Cons of the Glycemic Index

Rank Carbohydrates Using the Glycemic Index

— By Becky Hand, Licensed & Registered Dietitian

Rank Carbohydrates Using the Glycemic Index

— By Becky Hand, Licensed & Registered Dietitian

Imagine a categorizing system in which numbers are assigned to foods, allowing you to more easily choose foods that curb appetite, help shed excess pounds, lower your risk for diabetes, help maintain blood sugar levels, and improve heart health. These are the claims of popular diets that use the Glycemic Index (GI, for short).

The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. Foods are ranked based on how they compare to a reference food—either glucose or white bread. A food with a high glycemic index (70 or above) will elevate your blood glucose higher—and more quickly—than a food with a medium or low glycemic index (55 or less).

Highly processed and sweetened foods, such as candy or even bread made from refined white flour, tend to have a high glycemic index while less processed “whole” foods, such as an apple or whole-wheat bread tend to be lower in glycemic index. When planning meals using the glycemic index as a guide, proponents recommend choosing foods that are low or medium on the scale as often as possible. This usually is a good idea for any healthy diet because low-GI foods tend to be less processed, more nutritious and more wholesome. But plenty of good-for-you foods can have a high glycemic index (watermelon is one example), while other “unhealthy” foods like candy bars can be low on the GI scale.

Proponents of the GI diet believe that the lower the GI number of a carbohydrate food, the better. High GI foods are digested and metabolized more quickly, causing a rapid rise in blood glucose levels. This creates a dramatic spike in levels of the hormone insulin, which works to remove sugar from the blood. These responses can lead to an overproduction of insulin, contributing to weight gain. Therefore, carbohydrate foods with low glycemic indexes cause less insulin secretion and slow the clearing of glucose from the bloodstream—resulting in greater satiety, and fewer calories consumed throughout the day.

To give you an idea of how various foods rank on the glycemic index, here are a few foods along with their average GI ranking. Remember that 55 or less is considered “low,” 56-69 is considered “medium” and 70-100 is considered “high” on the glycemic index. Most non-carbohydrate or low-carbohydrate foods (protein, meat, fat, nuts, oil, etc.) have a “low” glycemic index.

Food Glycemic Index
Peanuts 8
Agave nectar 11
Dark chocolate 23
Cashews 25
Grapefruit 25
Chickpeas 28
Apricots 31
Lentils 32
Tomato juice 33
Soy milk 34
Pizza 35
Apple 36
Skim milk 37
Baked beans 40
Apple juice 41
Fruit yogurt 41
Orange 43
Snickers bar 43
Milk chocolate 45
Corn tortilla 46
Meat lasagna 47
Vegetable soup 48
Orange juice 50
Banana 51
Ice cream 51
Sweet corn 52
Potato chips 54
All-Bran cereal 55
Clif Bar 57
Power Bar 58
Soda 59
Honey 61
French fries 63
Green beans 63
Sweet potato 63
Raisins 64
Popcorn, plain 65
Fruit punch 67
Brown rice 68
Baked potato 69
White bagel 69
White rice 73
Doughnut 75
White bread 75
Watermelon 76
Chocolate chip granola bar 78
Gatorade 78
Instant oatmeal 79
Corn flakes 81
Caramel rice cake 82
Pretzels 83
Rice milk 86

(Additional information and glycemic index values can be found at www.GlycemicIndex.com and www.Mendosa.com. However, SparkPeople does not necessarily endorse the content or reliability of these websites.)

Diabetes Management: Carbohydrates and the Glycemic Index
According to the American Diabetes Association and the American Dietetic Association, there is no singular diet or meal plan that works for everyone with diabetes. People with diabetes are encouraged to work with a Certified Diabetes Educator to develop a personalized meal plan to achieve blood glucose control and weight management. Overall, research studies indicate that the total amount of carbohydrate consumed is the strongest predictor of blood glucose response, and this is typically the first tool used in the managing of blood glucose levels. For individuals needing greater blood sugar control, choosing low-glycemic carbohydrates along with a carbohydrate-controlled diet plan may produce modest results. However, it is not recommended that people with diabetes follow a low-GI eating plan alone. The amount of carbohydrates a person eats—regardless of their effects on blood sugar—is still important.

Glitches in the Glycemic Index
The glycemic index is a marvelous tool for ranking carbohydrate-containing foods, but it’s still in its infancy and needs additional research. It can be challenging for individuals to make healthy food choices, and the glycemic index can add another level of complication to a person’s diet. Although it does have some practical benefits, here are a few of the limitations of the glycemic index.

  • There is usually a wide variation in the glycemic index of any given food. Even in the chart above, the glycemic values listed are averages. One study can list a potato’s glycemic index as low as 56 and another may rank it as high as 100. Therefore, the glycemic index is not an absolute—it should be thought of as a guide only.
  • Many factors affect the glycemic index of a given food: ripeness, storage time, processing, preparation, and the other foods you eat with it. For example, juice has a higher glycemic index than whole fruit; mashed potatoes are higher than a baked potato, and whole-wheat bread has a higher GI than whole-wheat flour.
  • Grinding and cooking can elevate the glycemic index of some foods, because these techniques make it quicker and easier for your body to digest food. For example, al dente pasta has a lower GI than soft-cooked pasta.
  • Glycemic indexes are based on individual foods, but most people eat food in combinations within a meal or snack. Eating carbohydrate foods with fiber, protein, and fat will usually reduce the glycemic index of a meal as a whole.
  • Every individual digests carbohydrates at a different rate, and your body’s glycemic response may vary greatly throughout the day.
  • Not every “high” GI food should be avoided from a nutritional standpoint. And the inverse is also true: many low GI foods aren’t necessarily healthful or nutritious. When certain high glycemic foods are eliminated from the diet, so are vital vitamins, minerals, fiber, and phytochemicals. Watermelon has a “high” glycemic index of 76, but it is high in potassium, vitamin A, and lycopene, and low in calories, for example. On the other end of the spectrum, a Snickers bar has a “low” glycemic index of 43, yet doesn’t contribute much in the way of nutrition. Therefore, the use of the glycemic index needs to be balanced with basic nutrition principles and healthy food choices.
  • Relying on the glycemic index alone may lead to overeating and weight gain. The GI value represents the type of carbohydrate in a food (fast digesting or slow digesting), but says nothing about the amount of carbohydrates—or calories—it contains. Peanuts look like the perfect choice with a GI of 8, but with about 400 calories in 1/2 cup, they won’t help shed pounds when eaten in excess. Portion control is still relevant for managing blood glucose levels and for managing your weight.

SparkPeople’s Stance
The glycemic index is one option for ranking the healthfulness of carbohydrate-containing foods, but it’s not perfect—and more research is needed. It’s not a bad idea to be aware of the glycemic index and applying some of its principles when choosing carbohydrates for blood sugar control and filling power. Just don’t rely fully on the glycemic index as a guide for what to eat and what to avoid. Keep the following facts in mind:

  • 20% of the average American’s calories come from high-carbohydrate, “empty calorie” foods, such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips. Current recommendations state that sugar should make up NO MORE than 7% of one’s total calorie intake.
  • Fresh fruits and vegetables, and whole grains are nutritionally superior to highly processed, refined products.
  • Simply limiting the total number of carbohydrates you consume at any given meal can more easily control your blood sugar levels than choosing low-glycemic foods alone can. Distribute your daily total evenly among 3 meals and 1-3 snacks. By focusing on portion sizes and balanced meals throughout the day, you’ll help keep your blood glucose—and hunger—levels in check.
  • You probably don’t need a complicated rating system to confuse you about which carbohydrates to include in your diet. We believe that the glycemic index is just one of many tools that can help you learn about the pros and cons of various foods, but it should not be the be-all-end-all guide to healthy eating.

Selected Sources
Nutrition Recommendations and Interventions for Diabetes: a position statement of the American Diabetes Association. American Diabetes Association, Bantle JP, Wylie-Rosett J, Albright AL, Apovian CM, Clark NG, Franz MJ, Hoogwerf BJ, Lichtenstein AH, Mayer-Davis E, Mooradian AD, Wheeler ML. Diabetes Care. 2010 Aug;33(8):1911.

The Evidence for Medical Nutrition Therapy for Type 1 and Type 2 Diabetes in Adults, Franz MJ, Powers MA, Leontos C, Holzmeister LA, Kulkarni K, Monk A, Wedel N, Gradwell E. Journal of the American Dietetic Association, 2010 Dec :110(12):1852-89.

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Finding Good People in Your Life

1 Comment / Weekly Motivation

Frankly, I don’t believe it is hard if you are willing to
stand up for what you believe in, live in a way that is
congruent with your beliefs, and put some effort into looking.

So in more detail, here is:

Ultimate Guide to Finding Good People in Your Life

Step 1) Identify what you value in people.

Step 2) Identify where this type of person spends time.

Step 3) Go there.

Whether it is a church, gym, beach, dance lessons, bootcamp
fitness class, Chamber of Commerce meeting, local lectures,
weekend seminars, or weekly group meetings.

You don’t meet good people by watching TV...but good people
ARE out there. Go forth and find them.

“When you take action, particularly bold action, the
boundaries of what you believe to be possible (your belief
system) expand. Which, in turn, gives you the capacity to
consider new ideas, new possibilities, and new concepts that
you previously thought to be impossible.” – Robert Ringer

Listen, I’m a lucky man.

The people I know and surround myself with, from my best
friends from high school to the most inspirational fitness
experts in the world to amazing entrepreneurs from all
around the world, are people that I’ve met because I’ve
lived my life with purpose and clarity.

I will not settle for less. I will not live my life
according to anyone else’s expectations. I get ridiculed,
called names, and criticized a lot, but it’s not going to
stop me from living the way that attracts the RIGHT people
into my life.

The decision to do so has been the most important I’ve
made in my life.

That’s why I’m surrounded by positive, high-energy people
who are always trying to improve themselves…and who
support me in my quest to be a better man.

There is my wife, Dawnica, a woman who has
shown hundreds of thousands of people how to eat better. And
she did it by not settling for less and through living by
example without fear of what others thought of her.

Then there’s all the men and women in my businesses, who challenges me every day
to defend my arguments (we have great debates).

All of them inspire me…and all were attracted into my life
by my decision to live by example. Lead by living by example.

You may have people resist you at first, but they will come
around…so many of my best friends from high school
resisted healthy living, but many of them now live even
healthier than me (but not by much, and we make a great
friendly competition out of it).

Live and lead by example. Attract the right people into
your life, both in the ‘real-world’ and on the Internet.

Many of the great people in my life have found me and The Alive Experience

because I put my mission out there. I was proud of it,
and I don’t care who disagrees with me. All that matters are the
good people who are attracted to the mission of helping others.

Nuff Said.

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