Substitutes for Milk


  • Soy milk is made from whole soybeans or soy protein isolate. It has a creamy, mild taste and is the most similar in nutrition to cow’s milk. Soy milk is often seen as controversial, though drinking soy milk in moderation is unlikely to cause harm.
  • Almond milk has a light, sweet, nutty flavor and is low in calories, fat, and carbohydrates. On the downside, it is low in protein and contains phytic acid, a substance that limits the absorption of iron, zinc, and calcium.
  • Quinoa milk has a distinct flavor and is slightly sweet and nutty. It contains a moderate number of calories, protein, and carbs compared to other non-dairy kinds of milk. It’s a good option for vegetarians and vegans since it contains high-quality protein.
  • Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides, a type of saturated fat.
  • Oat milk has a mild, sweet flavor. It is high in protein and fiber, but also high in calories and carbohydrates. Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels.
  • Rice milk is the most hypoallergenic non-dairy milk. It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source.
  • Macadamia milk is a relatively new milk to the market. It’s made from macadamia nuts and has a rich, creamy taste. Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates.
  • Cashew milk has a rich and creamy taste and is low in calories, carbohydrates, and sugar. On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements.

The Reason Why Diets Do Not Work


Dieting is a large part of western culture, you have the South Beach Diet, the Cabbage diet, Fit Teas, Juicing Diets, the list goes on. As consumers, we can become addicted to the fresh start of a diet and the gratification we feel when we see our bodies change. However, because of the nature of many of these diets maintaining the weight we lose is statistically low. This raises the question as to why don’t diets work?

Diets put people in the wrong mental state and place value on the wrong things.

Diets are often geared toward losing weight, as opposed to building a healthy body.

Severe dieting can result in muscle loss and kidney failure.

Dieting can trigger binge eating.Dieting can make you food obsessed.

Dieting can cause constipation, and having toxic materials in your body for a prolonged period of time can cause severe health problems down the line.

If you want to be successful in your goals you need to consider this

  • what does this diet consist of?
  • whos behind the diet?
  • what are the risks?
  • what are the results?

Successful weight loss is hard work you have to be married to it if you want to see longterm change.

Here is How to Succeed at Weight Loss

  • Eat enough to satisfy your appetite.
  • Eat protein for breakfast, and avoid eating 3 hours before bed.
  • Combine protein, fat and low-glycemic, non-starchy carbs (vegetables, fruit, small amounts (less than half a cup of grains and beans) at each meal. Fat and protein and fiber slow insulin spikes.
  • Focus on very low-glycemic foods as the staples of your diet. Nuts, seeds, chicken, fish, meats VERY sparingly, low-glycemic veggies (greens, salad fixings, etc.)
  • Use grains and beans sparingly (not more than a half cup once a day each).
  • Don’t use artificial sweeteners – they trigger sweet receptors, hunger and slow metabolism leading to obesity and type 2 diabetes.
  • Use sugar as a drug – in very small doses. And all sugar is the same. If you have to ask “is ______ OK?” It isn’t.

It’s important to stay on track while you are on your fitness journey, Yo-Yo Dieting can cause damage to the bodies metabolism and can keep you from losing weight in the future.


Important Facts About the Flu Viruses


What is the flu?

Influenza, or the flu, is a viral infection that attacks the lungs, nose, and throat. It’s a contagious respiratory illness with symptoms ranging from mild to severe. Because the flu and the common cold have similar symptoms, it can be difficult to distinguish between the two illnesses. In most cases, flu symptoms are more severe and last longer than the common cold.

There are three different types of flu viruses: type A, type B, and type C

  • Type A can infect animals and humans. This virus constantly evolves and can cause annual flu epidemics.
  • Type B can also cause seasonal outbreaks during the winter months, but this type is typically less severe than type A and causes milder symptoms. Occasionally, type B can cause severe complications. Type B flu is caused by one strain of the flu whereas type a is a combination of strains.
  • Type C flu only infects humans and causes mild symptoms and few complications.

The Difference Between the Cold and the Flu

The common cold and the flu may seem similar at first. They are both respiratory illnesses and can cause similar symptoms. But different viruses cause these two conditions. Your symptoms will help you tell the difference between the two.

People with either illness often experience:

  • A runny or stuffy nose
  • Sneezing
  • Body aches
  • General fatigue

At first, the flu can mimic a common cold. Early symptoms may include a sore throat, sneezing, or a runny nose. As a rule, flu symptoms are more severe than cold symptoms. Colds rarely cause other health conditions or problems. But the flu can lead to sinus and ear infections, pneumonia, and sepsis. To determine whether your symptoms are from a cold or from the flu, you need to see your doctor. Your doctor will run tests that can help determine what’s behind your symptoms.

If your doctor diagnoses a cold, you’ll only need to treat your symptoms until the virus has run its course. These treatments can include using over-the-counter (OTC) cold medications, staying hydrated, and getting plenty of rest. Taking an OTC flu medicine early in the virus’ cycle may also help. Rest and hydration are also beneficial for people with the flu. Much like the common cold, the flu just needs time to work its way through your body.

Symptoms of the Flu (often worsen as the virus progresses):

  • Fever
  • Achy muscles
  • Body chills
  • Sweating
  • A headache
  • A dry cough
  • Nasal congestion
  • Fatigue
  • Weakness

The flu doesn’t usually require a trip to the doctor. Symptoms often improve with home treatment in about a week. You can relieve symptoms with over-the-counter cold and flu medicine. It’s also important to get lots of rest and drink plenty of fluids. However, you can ask your doctor about antiviral drugs. Taken within the first 48 hours of symptoms, antivirals can reduce the length and severity of the flu.

What Causes the Flu

The flu is a virus that’s shared in several ways. First, you can pick up the virus from being near a person who has the flu and sneezes, coughs, or talks. The virus can live on inanimate objects for two to eight hours. If someone with the virus touched a common surface like a door handle or a keyboard, and you touch the same surface, you could get the virus. Once you have the virus on your hand, it can enter your body by touching your mouth, eyes, or nose.

You can vaccinate against the flu. An annual flu vaccine helps your body prepare for exposure to the virus. A flu shot helps you by activating your immune system to make antibodies against specific strains of the virus. Antibodies are what prevent infections. It’s possible to get the flu after receiving the flu shot if you meet other strains of the virus. Even then, it’s likely your symptoms will be much less severe than if you hadn’t had the vaccine at all. This is due to cross-protection. This means that different strains share common elements. And that allows the flu vaccine to work against them, too.

The Causes of Chronic Pain

Chronic pain is defined as pain that lasts at least 12 weeks. The pain may feel sharp or dull, causing a burning or aching sensation in the affected areas. It may be steady or intermittent, coming and going without any apparent reason. Chronic pain is usually caused by an initial injury, such as a back sprain or pulled muscle. It’s believed that chronic pain develops after nerves become damaged.

In some cases, however, people experience chronic pain without any prior injury. The exact causes of chronic pain without injury aren’t well understood. The pain may sometimes result from an underlying health condition, such as:

  • chronic fatigue syndrome: characterized by extreme, prolonged weariness that’s often accompanied by pain
  • endometriosis: a painful disorder that occurs when the uterine lining grows outside of the uterus
  • fibromyalgia: widespread pain in the bones and muscles
  • inflammatory bowel disease: a group of conditions that causes painful, chronic inflammation in the digestive tract
  • interstitial cystitis: a chronic disorder marked by bladder pressure and pain
  • temporomandibular joint dysfunction: a condition that causes painful clicking, popping, or locking of the jaw
  • vulvodynia: chronic vulva pain that occurs with no obvious cause


Health Benefits of Turmeric and Curcumin


  • Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.
  • Chronic inflammation is known to be a contributor to many common Western diseases. Curcumin can inhibit many molecules known to play major roles in inflammation.
  • Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.
  • Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own, then stimulates the body’s own antioxidant enzymes.
  • Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in the brain.
  • Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.

A Short Guide to Activated Charcoal

526746980248863-8yfsbcqzi5bgkul88lns_height640You may be more familiar with the charcoal you use in your grill to cook food, or in the development of certain metals. However, using activated charcoal as a medicinal remedy has gained more attention. The use of activated charcoal dates back to 1500 B.C. Egyptian doctors would use activated charcoal to cleanse a patient’s bowel or sanitize a wound.


Activated charcoal is slowly burnt wood, peat, or coconut shells that are treated with oxygen through quenching. This process results in charcoal that is highly porous and Non-Polar. That allows it to bind to toxins and odors.


  • Whitens Teeth

Brushing your teeth with activated charcoal will draw toxins out of the mouth. However, dentists recommend that it be used once every other week for a short amount of time, because if its abrasiveness to tooth enamel.

  • Alleviates Gas and Bloating

Activated charcoal has been known to absorb toxins in the body and neutralize odors because of its nonpolar nature.

  • Mold Cleansing

Mold can grow in the body when put in the appropriate environment, this can cause a plethora of symptoms. Ingesting Activated charcoal can clean the body of the mold after the body has been removed from the moldy environment.

  • Water Filtration

We have all seen the water filter commercials, where the water passes through some charcoal. These filters are best at removing chlorine, sediment, volatile organic compounds (VOCs), as well as taste and odor from water. They are not effective at removing minerals, salts, and dissolved inorganic compounds.

  • Emergency Toxin Removal

Activated charcoal is often used in hospitals to treat victims of poisoning because it works quickly to strip the body of the toxin.

  • Skin and Body Health

Activated charcoal can be used topically to cleanse the skin of impurities and minimize pores. Historically activated charcoal has been used as a preservative for embalming mummies because of its absorption of chemicals that break down the flesh.

  • Reduce High Cholesterol

In the blood system activated charcoal absorbs excess cholesterol and triglycerides in the blood, which is helpful to heart attack patients but does not replace a healthy and balanced diet.

  • Digestive Cleanser

Activated charcoal acts as a sponge in the digestive system, picking up any harmful materials that may be present in your system

Pantry Staples: Healthy Bits


What you keep in your pantry is essential to helping you eat right, lose weight, and improve your health. That’s because a well-stocked pantry means making meals is a cinch, and the more home-cooked meals you eat, the greater control you have over how much-saturated fat, added sugar, and sodium you take in. Here are a few staple pantry must-haves:

Natural sweeteners. When you need a touch of sweetness in a recipe, look for one that has beneficial antioxidants like honey or molasses or date or prune puree. For cooking and baking, I opt for a natural stevia and sugar blend instead of pure cane sugar. Keep in mind even natural sweeteners still count as added sugar!

Healthy Oils. The main oils I use are extra-virgin olive oil for salad dressings and dipping; canola oil for cooking and baking because of its light, neutral flavor; and sesame oil for Asian-inspired stir-fry, dressing, or sauce. These oils are all considered heart-healthy because they are lower in saturated fat than butter, lard, or coconut oil.

Whole grains. Whole grains can help you make healthy meals in minutes, and, thanks to their fiber, they’ll help keep you satisfied. Plus, eating more whole grains can help you reduce your risk of heart disease and certain cancers. I keep a wide variety of whole grains in my pantry to help ensure we eat right when the time is tight, including brown rice, whole-wheat pasta, oats, quinoa, barley, and bulgur.

Canned tomatoes. Armed with cans of whole, diced, and crushed tomatoes and even pureed tomato sauce, you can create an endless variety of sauces and soups. Compared to fresh, canned tomato products are particularly healthful.

Dried herbs and spices. Herbs and spices are also bursting with protective antioxidants. In fact, one study examining more than 3,000 foods concluded that several herbs and spices, including oregano, cinnamon, thyme, and rosemary, had some of the highest antioxidant counts of all.

Benefits of Chia Seeds


Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. This plant grows natively in South America. Chia seeds are loaded with nutrients that can have important benefits for your body and brain. Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch!

Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.

Almost all the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.

Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.

Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.

Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.

Chia seeds are high in calcium, magnesium, phosphorus, and protein. These nutrients are essential for bone health.

How to Prevent a Migraine


Prevention Tips

Prevention is often the best treatment for migraine headaches.

Examples of preventive methods your doctor may prescribe include:

Making changes to your diet. Be aware of the things you consume daily. Such as eliminating foods and substances known to cause headaches, like alcohol and caffeine. Make sure to replace caffeine, alcohol, and other liquids with more water.

Get regular sleep. Changes in your normal sleep habits can cause migraines. Being overly tired can also trigger migraines.

Taking prescription medications. After a conversation with your doctor as to which over the counter prescription would to best for your body such as antidepressants, blood pressure lowering medicines, or antiepileptic medications head to the store and take them as follows.

Symptoms of a Migraine


These headaches are intense or severe and often have other symptoms in addition to head pain. Symptoms associated with a migraine headache include:

  • Nausea
  • Pain behind one eye or ear
  • Pain in the temples
  • Seeing spots or flashing lights
  • Sensitivity to light and/or sound
  • Temporary vision loss
  • Vomiting

Migraine headaches are typically divided into two categories: a migraine with aura and migraine without aura. An “aura” refers to sensations a person experiences before they get a migraine. The sensations typically occur anywhere from 10 to 30 minutes before an attack. These can include:

  • Feeling less mentally alert or having trouble thinking
  • Seeing flashing lights or unusual lines
  • Feeling tingling or numbness in the face or hands
  • Having an unusual sense of smell, taste, or touch