Thursday, January 31, 2019
How to Get Over Your Length Plateau
It’s officially been almost one year and six months that I’ve been natural. I couldn’t be more enthused about the current condition of my hair and the things I have learned along my journey. However, like many naturals, I recently hit a growth plateau. In other words, my hair just didn’t seem to be growing (or retaining) at the same rate as it did at the beginning of my natural haircare journey. Here are some useful tips that can help naturals get over the hump:
Read On!>>>
Examine Your Routine. There is a saying that, “if it isn’t broken then don’t fix it.” I totally agree with this sentiment. However, the flipside of this notion is that if it is broke, then fix it. If something in your routine seems to not be working i.e. styling products, moisture regimen, protective styling, etc.…then you should figure out exactly what it is and either modify it or remove it completely from your routine.
Safeguard Against Breakage. When naturals say their hair isn’t growing they are oftentimes mistaken. In reality, all hair grows, even curly hair. Despite this, curly hair has more curves and bends which it make it particularly prone to breakage. This implies that while curly hair grows, it is breaking at the same rate. Find ways to minimize breakage and retain the length you’ve fought hard to achieve. My personal favorite methods are: finger detangling, protective styling, using a wide tooth comb, and adding an oil to my conditioner for slip.
Trim Those Ends. Being natural usually means our hair is in a much healthier state than when we permed our hair. Not only are we using products designed for multiethnic hair but we are no longer using chemicals, and very infrequently using heat. This means that our hair doesn’t need to be trimmed at the standard 6-8 weeks that many stylist recommended when we were relaxing. On the other hand, I still recommend doing a trim at least every four months, or three times a year. This will keep your spilt ends from turning into breakage.
Continue to Educate Yourself. I know some of you naturals may feel bamboozled by the thought of continually seeking out natural haircare information but this keeps you well aware of how to care for your natural hair. Reading that low porosity hair appreciates less protein and more moisture will prompt you to ditch your hardcore protein regimen and amp up on a hardcore moisture regimen.
Give Your Hair a Break. Many naturals prefer washing and styling their hair on a weekly basis. However, constant manipulation can result in weaker hair and more breakage. Longstanding protective styles can give your hair a much needed break. I remember installing twist with my own hair for about three weeks and noticing how my hair grew. If you want to keep your hair growing then give your hair a break every couple of months.
Sometimes, the simplest tweaks in our routine makes the biggest difference. For example, during the winter months, I like to moisturize my hair twice a day. This keeps my hair from becoming brittle and unnecessarily breaking. While your routine should remain the same if it works, make sure you change it if doesn’t. By being open-minded and proactive, you’ll be well on your way to long, healthy hair.
from Natural Hair Care | Curly Nikki http://bit.ly/1FSsYtK
Deep Conditioning Dos and Dont's
Deep conditioning natural, multiethnic hair is one of the most effective ways to achieve one’s hair goals. Deep conditioning makes the hair softer, more pliable, and shinier than a regular conditioning session. If I took a before and after picture of my deep conditioning session, you would immediately understand what I am speaking about. However, how many of us have an effective process to deep condition our hair? Quickly slathering on your favorite conditioner doesn’t always yield the maximum benefits of a deep conditioning session. Here are my tips for getting a bomb.com deep conditioning session:
Read On!>>>
Please Pre-Poo. For those of you unfamiliar with the term, pre-pooing is a process in which naturals use an oil and/or conditioner on their hair before washing it. This process is supposed to minimize shedding and breaking during the washing and styling sessions. The more lubricated your hair is, the easier it will be to work through your strands and the less breakage you’ll have while applying your conditioner of choice.
Apply Heat. This step is important because it helps open the cuticle of the strand. This is especially pertinent to naturals with low porosity hair since their cuticles are tightly bound. By opening the cuticles, the strands of the hair receive the conditioner and reap the full benefits. You can use a steamer which is a great way of opening up those cuticles, but less expensive options include heating up your deep conditioner or using a plastic cap formulated for deep conditioning. Not to mention, you can get a little body heat from doing housework or taking a brisk walk around the neighborhood.
Do Section Your Hair. I know some of you naturals are dead set against any type of hair tool but sectioning clips are some kind of wonderful for me. They help me figure out where I am and where I am about to go. Generally, I use three to four clips for my deep conditioning session. Afterwards, I bunch up the section of hair that I am planning to condition and apply conditioner to the ends and entire hair shaft. Once I am done, I twist the hair in at least 12 to 15 sections.
Finger Detangle First. Out of all the tips I am going to give you, finger detangling is one of the most important. I have seen my hair shedding and breakage cut down in half when I implement finger detangling in my deep conditioning sessions. Using my fingers, and in particular my thumb fingers have saved my precious strands. Even if you want to use a tool then do so. However, my recommendation is using it after your deep conditioning session. Your hair will be more pliable and by taking it a step further and using a leave-in, less hair will be loss.
Wait It Out. If you slab on some conditioner and only let it sit for 5 minutes then I am afraid you are not really deep conditioning your hair. Generally, deep conditioning sessions are at least 15-30 minutes, and I believe that is if you have a nice amount of heat to open the cuticles. If not, make your session at least an hour. Your hair will thank you for leaving it on a little longer than what the directions say. Just make sure you rinse your hair thoroughly when you’re done.
It took me about a year to really figure out how to effectively deep condition my hair. I also realized the importance of not performing any shortcuts when doing these sessions because it made a big difference with how my hair looked and felt afterwards. Deep conditioning your hair is a delicate dance which means time and patience are vital. Regardless, your hair will thrive because of it.
from Natural Hair Care | Curly Nikki http://bit.ly/1LxVehQ
15 Easy One-Pot Keto Recipes
Thanks to Paleohacks for today’s awesome keto recipe roundup!
Following the keto diet is a snap with these easy, one-pot recipes!
Skip the complicated recipes and keep dirty dishes to a minimum with these nourishing and delicious keto meals that are anything but boring. Think egg roll in a bowl with ground pork and plenty of deliciously stir-fried veggies, or whip up a quick pesto chicken for a simple Italian-inspired dinner. You can even update the classics with ultra-creamy tuna zoodle casserole.
Whatever you choose, there will be no slaving over a pot. We promise.
#1 Peace, Love and Low Carb | Pork Egg Roll in a Bowl
In need of a simple, one-pot stir-fry? This recipe will do the trick. Rife with veggies like onions and cabbage, this stir-fry gets its sweet and savory flavor from ginger, coconut aminos and rice vinegar. Add some spice with diet-compliant Sriracha or garlic-chili sauce.
#2 Paleo Scaleo | Chicken Bacon Ranch Casserole
Chicken, bacon and ranch are a winning combination, especially when prepared in a super-simple cauliflower rice-based casserole. Just be sure to use a diet-compliant ranch dressing!
#3 The Healthy Foodie | Creamy Cauliflower and Ground Beef Skillet
Ready for some soul food? Enjoy this hearty, creamy skillet packed with riced cauliflower, ground beef and eggs. The savory skillet works for any meal of the day, and gets its creamy texture from a blend of Paleo mayonnaise, sunflower seed butter, ghee and plenty of seasonings.
#4 That’s Low Carb?! | Low Carb Bacon Asparagus Breakfast Casserole
This eggy breakfast casserole is chock full of veggies like asparagus, celery and mushrooms. Simply mix everything together, pour into a casserole dish, and bake!
#5 The Nourished Caveman | Creamy Shrimp and Bacon Skillet
This bevy of seafood is made ultra-rich thanks to the addition of bacon, mushrooms and coconut cream. Feel free to serve this skillet as is or on a bed of zucchini noodles for a “shrimp scampi”-type dinner.
#6 PaleoHacks | Keto Turkey and Egg Breakfast Skillet
A hearty and sustaining breakfast is the best kind of breakfast, and this five-ingredient, super simple turkey and egg breakfast skillet fits the bill.
#7 Julia’s Album | One-Pan Pesto Chicken and Veggies
Everyone needs a go-to chicken and veggie recipe that’s completely foolproof. This simple and quick meal coats tender morsels of chicken and bright vegetables like tomatoes and asparagus with zippy pesto. It all comes together in 20 minutes, give or take.
#8 Paleo Plan | Paleo Shepherd’s Pie
Irresistibly hearty and rich shepherd’s pie is usually made with mashed potatoes, but that’s definitely not keto-friendly. This recipe channels the same starchy deliciousness using mashed parsnips instead, dolloped over a well-seasoned layer of ground turkey and veggies. Yum!
#9 Cotter Crunch | Jalapeño Shrimp Veggie Bake
This spicy, creamy shrimp and veggie bake is a flavor explosion. Succulent shrimp joins tender veggies like tomato, squash, onion and jalapeño in a creamy sauce. The addition of a gluten-free, grain-free flour option keeps things crispy and crunchy after a trip to the oven.
#10 Grass Fed Girl | Low Carb Hamburger Casserole
Ground beef and cauliflower are the base of this keto-friendly hamburger casserole. Spices like cumin, paprika and oregano add depth, while coconut milk (or cream) lends a silky mouthfeel. Finish with sliced almonds for crunch.
#11 PureWow | One-Pan Roasted Chicken with Carrots
Cheap, colorful, healthy, filling and flavorful, this meal ticks all the right boxes. Oven-roasted chicken thighs rest atop a bed of roasted rainbow carrots and garlic and seasoned with fresh rosemary.
#12 Paleo Scaleo | Paleo Buffalo Chicken Casserole
Get all the flavor of a Buffalo wing with none of the guilt in this one-pot, keto-friendly buffalo chicken casserole. Cauliflower, celery and carrots combine with shredded chicken, hot sauce and homemade mayonnaise for an ultra-rich but still good for you meal.
#13 PaleoHacks | Grain-Free Taco Casserole
Give taco night a keto makeover with this grain-free casserole. Spaghetti squash gets topped with ground beef and fresh veggies like tomatoes, shredded lettuce, and guacamole for all the fresh Mexican flavors you crave!
#14 Keto Karma | Keto Slow Cooker Chili
Slow cooker meals are the ultimate in one-pot recipes. This super simple beef and sausage chili simmers with peppers, onions and tomatoes for a rich dinner that requires only 15 minutes of prep.
#15 Cotter Crunch | Tuna Green Chile Zoodle Casserole
Do you love a good, classic tuna noodle casserole? Give it a keto makeover by nixing the grain-filled noodles for fresh, vibrant zucchini noodles. Pair it with sustainably caught, low-mercury canned tuna and you’re in for a real treat!
Thanks again to Paleohacks today. Do you have easy keto favorites to share—or questions about Primal/keto cooking? Share them below, and have a great week.
The post 15 Easy One-Pot Keto Recipes appeared first on Mark's Daily Apple.
from Mark's Daily Apple http://bit.ly/2UA1QZj
Wednesday, January 30, 2019
Does Vegetarian Collagen Exist?
I’ll start with the bad news: There are no vegetarian collagen sources. Every collagen supplement you see on the shelf came from a living organism. Though somewhere down the line someone will probably grow legitimate collagen in a lab setting, it’s not available today or for the foreseeable future.
Now, some good news: Vegans and vegetarians probably need less dietary collagen than the average meat eater or Primal eater because a major reason omnivores need collagen is to balance out all the muscle meat we eat. When we metabolize methionine, an amino acid found abundantly in muscle meat, we burn through glycine, an amino acid found abundantly in collagen. If you’re not eating muscle meat, you don’t need as much glycine to balance out your diet, but it’s still a dietary necessity.
Collagen isn’t just about “balancing out meat intake.” It’s the best source of a conditionally essential amino acid known as glycine. We only make about 3 grams of glycine a day. That’s not nearly enough. The human body requires at least 10 grams per day for basic metabolic processes, so we’re looking at an average daily deficit of 7 grams that we need to make up for through diet. And in disease states that disrupt glycine synthesis, like rheumatoid arthritis, we need even more.
What About Marine Collagen?
Okay, but eating a product made from a cuddly cow or an intelligent pig is off limits for most vegetarians. What about marine collagen—collagen derived from fish bones, scales, and skin?
Back about twenty years ago, “vegetarians” often ate fish. A number of them still exist out in the wild, people who for one reason or another avoid eating land animals (including birds) but do regularly consume marine animals. If it jibes with your ethics, marine collagen is a legitimate source of collagen for vegetarians. The constituent amino acids are nearly identical to the amino acids of mammalian collagen with very similar proportions and properties.
It’s highly bioavailable, with the collagen peptides often showing up intact in the body and ready to work their magic—just like bovine or porcine collagen. In fact, if you ask many marine collagen purveyors, it’s even more bioavailable than mammalian collagen owing to its lower molecular weight.
I’m not sure that’s actually accurate, though.
According to some sources, marine collagen comes in smaller particles and is thus more bioavailable than mammalian collagen, but I haven’t seen solid evidence.
There’s this paper, which mentions increased bioavailability in a bullet point off-hand, almost as an assumption or common knowledge.
This analysis found low molecular weights in collagen derived from fish waste. Mammalian collagen generally has higher molecular weights, so that appears to be correct.
However, a very recent pro-marine collagen paper that makes a strong case for the use of marine collagen in wound repair, oral supplementation, and other medical applications does not mention increased bioavailability. It may be slightly more bioavailable—the lower the molecular weight, the more true that is—but I don’t think the effect is very meaningful. Mammalian collagen is plenty bioavailable (most efficacious studies use collagen from cows or pigs), even if it’s a few dozen kilodaltons heavier.
But even if marine collagen isn’t particularly superior to mammal collagen, it is equally beneficial.
For skin health: Fish collagen improves hydration, elasticity, and wrinkling in humans who eat it. And again.
For metabolism: Fish collagen improves glucose and lipid metabolism in type 2 diabetics. HDL and insulin sensitivity go up, triglycerides and LDL go down.
And although fish collagen hasn’t been studied in the treatment of joint pain, if it’s anything like other types of collagen, it will help there too.
What Are Strict Vegetarian Options?
What if you absolutely won’t eat collagen from marine sources? Is there anything you can do as a vegetarian to make up for it?
Make Your Own
You could cobble together your own facsimile of collagen by making an amino acid mixture. Glycine, proline, and arginine don’t cover all the amino acids present in collagen, but they’re widely available and hit the major ones.
Still, eating the amino acids that make up collagen separately doesn’t have the same effect on those collagenous tissues as eating them together in a collagenous matrix. One reason is that the collagen matrix can survive digestion more or less intact, giving it different biological properties and effects.
In one study, rats with osteoporosis ate collagen hydrolysate that scientists had marked with a radioactive signature to allow them to track its course through the body. It survived the digestive tract intact, made it into the blood, and accumulate in the kidneys. By day 14, the rats’ thigh bones had gotten stronger and denser with more organic matter and less water content.
Another study found similar results, this time for cartilage of the knee. Mice who ate radioactive collagen hydrolysate showed increased radioactivity in the knee joint.
In both cases, the collagen remained more or less intact. A blend of the isolated amino acids would not. The fact is that collagen is more than glycine. When you feed people collagen derived from pork skin, chicken feet, and cartilage, many different collagenous peptides appear in the blood. You don’t get any of those from isolated glycine.
That’s not to say it’s pointless. Pure glycine can be a helpful supplement, used in several studies to improve multiple markers of sleep quality. Just don’t expect it to have the same effect as full-blown collagen.
Get Adequate Vitamin C
Acute scurvy, caused by absolute vitamin C deficiency, triggers the dissolution of your connective tissue throughout the body. Teeth fall out, no longer held in by gums. Wounds don’t heal, your body unable to lay down new collagen.
Vegetarians usually don’t have any issues getting adequate vitamin C.
Get Adequate Copper
Copper is a necessary cofactor in the production of collagen. Studies show that you can control the production of collagen simply by providing or withholding copper.
The best vegetarian source of copper is probably dark chocolate, the darker and more bitter the better.
Get Adequate Lysine
Lysine is another amino acid that’s necessary for the production of collagen.
The best sources of lysine are in meat of all kinds, but vegetarian options include hard cheeses like parmesan and pecorino romano, as well as eggs.
True vegetarian collagen doesn’t exist. Strict vegetarians will balk. But if you can bend the rules a bit, realize that making marine collagen out of fins and scales and bones is far less wasteful than just throwing it away, and look at the benefits with an objective eye, you’ll be pleasantly surprised. Even if you don’t end up using marine collagen, at least you have a few tools for getting many of the benefits with quick shortcuts and optimizing your own production of collagen.
Have you ever tried marine collagen? If you’re a vegetarian, would you consider it?
Thanks for reading, everyone. Take care and be well.
The post Does Vegetarian Collagen Exist? appeared first on Mark's Daily Apple.
from Mark's Daily Apple http://bit.ly/2RrLbFb
6 Foods for Growing Long, Healthy, Natural Hair
Continue!>>>
1. Spinach
Iron is one of the essential minerals that your hair requires. It is responsible for carrying oxygen to your hair and also involved in various processes that take place in the hair follicle. There have been many links drawn in between the deficiency of iron and hair loss. Spinach is a vegetable known for its high iron content. It also contains folate, which is a B vitamin that helps in the creation of red blood cells. The red blood cells, with the aid of iron, can carry oxygen more efficiently.
The health benefits of consuming spinach are many and not limited to your hair. Spinach juice is a good way to absorb all the beneficial nutrients that are present in this vegetable.
2. Lemon
Because of its high vitamin C content, lemon is considered to be an important fruit to consume to maintain your curls. It not only makes you feel better when you are sick but also keeps your scalp healthy. If you have oily hair, you can also use lemon as a hair rinse after you shower. For this, add two teaspoons of lemon in a cup of water and use it to wash your hair after you shampoo.
3. Carrot
We know the pain of having hair that tends to be dry and brittle. Carrots help with curly hair's tendency to be dry as the beta carotene in them turn into vitamin A when ingested by the body. This vitamin A, in turn, promotes the production of sebum in your scalp. Sebum is the oily substance that forms a protective layer around your hair shafts to keep them moisturized. For this reason, carrots, when combined with bananas, make an effective deep conditioning hair mask.
4. Avocado
Avocados contain omega-3 fatty acids and other proteins that are essential for hair growth. You could also mash up some avocados and apply the resulting paste to your scalp for an effective hair mask that will condition your hair and scalp. This can also be used for your skin. Avocado has many properties that make it an ideal fruit for hair and skin care.
5. Sweet potato
Sweet potato is another vegetable, like carrot, that promotes hair growth because of its high beta-carotene content. Vitamin A encourages cell development. Sweet potatoes are also packed with iron, protein, and vitamin C. Sweet potato combats not only dry hair but also hair loss. The best way to cook sweet potato without losing out on its nutrients is to bake it. One sweet potato provides you with double the recommended daily intake amount of vitamin A.
6. Apple
Apples can be very beneficial for curly hair because of their high vitamin content. They contain vitamins A, B, and E, all of which are extremely useful for hair. Raw apples are good for new hair growth as they contain Procyanidin B-2. It can also prevent graying because of its ability to retain melanin, the pigment that gives your hair and skin their color.
Treat your gorgeous curls to these delicious fruits and vegetables that will boost their health and improve their appearance.
from Natural Hair Care | Curly Nikki http://bit.ly/28L1Pyf
How I Changed My Morning to Change My Life #LevelUp
This foolery right here. It'll keep you right where you're at.
-Wake up 30 minutes earlier- to pray, meditate, say affirmations or use the extra time to do any of the below--
-Theme Song- If you must set an alarm to scare you awake, let the 'noise' be great... like 'Lift Off' #WatchTheThrone
-Give thanks- Instead of allowing your mind to wander to the dark side, focus on gratitude-- give thanks for all that you have (the seen and the unseen). You are loved and blessed beyond measure, you just forget sometimes. (I do this every night before falling asleep.)
-Pre-party- I vividly remember the moment I got the call from my publisher that 'Better Than Good Hair' had become a best seller. #Major There was a surge of energy and the next thing I know I was all--
-Smile- Just like saying, 'yes!', smiling for one minute will shift you into a positive mood and reduce stress. Every time you remember, crack a smile and pretty soon, life will be serving up more things for you to smile about.
-Drink all the water- I try to drink a half a liter of room temperature water as soon as I wake up, before I eat anything. It flushes your body of toxins, increases metabolism and makes you feel good about yourself ;) Plus, if I drink the other half liter before 5pm, I can have a glass of Riesling.
Do you need to make some changes? Can you start tomorrow?
from Natural Hair Care | Curly Nikki http://bit.ly/2UxFLdT
Tuesday, January 29, 2019
7 Healthy Hair Practices for Longer Natural Hair
Read On!>>>
#1 Moisturize and pineapple your hair before going to bed
This way you will wake up to more manageable tangle free hair. You can always twist or braid your hair to prevent matting as well, but pineappling (wearing a high ponytail) is a faster way you can protect your hair at night.
#2 Keep your satin bonnet or scarf on your nightstand
Always wrap your hair at night. Keep it nearby so whenever you are ready to call it a night your bonnet is always within reach. This prevents your hair from becoming too dried out and protects your hair from breakage. The friction from cotton bed sheets and pillowcases will break off your hair. Even if you have locs still wrap your hair to prevent lint buildup. Don’t like bonnets? Alternatively you can use a satin pillow case.
#3 Invest in a spray bottle, fill with water and spritz your hair as needed
When our hair is dry the first thing that we think to reach for is more product. However, sometimes what your hair is really craving is water. It’s hard for many of us to wrap our mind around this concept because we have been trained to think water is the enemy, but trust me it’s not! Spritz your hair (don’t saturate) when you feel your curls need to be refreshed, it will reactivate product that is already in your hair and leave your hair feeling more moisturized.
#4 Ditch the damaging hair accessories
Rubberbands or elastics with the metal pieces are horrible for your hair. They rip and tear at the hair when you remove them. Stay away from these or use very sparingly if they are absolutely necessary for your style. Some great safe styling accessories include: the puff cuff, ouchless ponytail holders, stretchy headbands, or an old pair of pantyhose.
#5 Cut down or eliminate your use of brushes
Brushes are another way you could be unintentionally ripping your hair out. Instead of relying on brushes for smoothing your hair down, apply your favorite moisturizing product, wrap a satin or silk scarf tightly around your head, let it set for a while and then remove for a more sleek look. Of course if it is absolutely required for the style you are trying to achieve go for it. Avoid using a brush when you can and use a boar bristle brush for smoothing when you do find a brush necessary.
#6 Only comb your hair using a wide tooth comb when damp or with product added to it for some slip
Never, ever, ever comb your hair while it is bone dry. If you don’t want your hair to be dampened use product instead. Otherwise detangling your hair will not only be painful, but it will also cause some breakage.
#7 Sometimes your hands are your best tool
Your hands can feel tangles and knots that combs or brushes simply can’t. While a finger combing regimen certainly isn’t for everyone, using your hands to work out kinks prior to detangling is a healthy hair habit everyone can benefit from. Feel around for tangles and loosen your hair up some with your hands before grabbing your comb, this is especially helpful if you know that your hair is badly tangled.
from Natural Hair Care | Curly Nikki http://bit.ly/1knRzfJ
When It Is Time to Reinvent Ourselves
At one time or another almost everyone has to reinvent themselves. With the loss of work, partner, or simply growing older, circumstances change and we must change too. Children leave home and parents must fill up their home and lives with something new. Retirement calls and we do not know what to do. Injury or illness clamps down on our activities. A best friend moves away. The world changes and our world has to change along with it. It's time to reinvent ourselves.
Continue!>>>
We begin needing to acknowledge our feelings. There is fear, anxiousness and yes, hopelessness. Suddenly we have something taken away. We feel naked. Our identity; body, mind and heart are soaking in the unexpected and unwanted news. Something is happening that is not our choosing. Where do we start? How do we get beyond reacting and begin making new life? Where do we go? What should we be doing? There are a thousand questions in these times instead of our normal confidence in having lots of answers.
While seemingly everything is shifting around us, being mindful, giving our attention to the moment, lessens the impact of what we are losing. As we are proactive, our fear is less active. Being present with ourselves, one another, living in the moment during this time can be a major ally. Being aware of the now, can help us from slipping into the past including old wounds and worries. Practicing being present helps us from falling backwards or looking away from where we are.
With mindfulness practice we want to practice heartfulness. This is meditation where the fear and hurt are limited as we experience the sea of greater being inside of us. Underneath the stream of thoughts there is a body of peace. Mindfulness is heartfulness as the presence underneath our thoughts is recognized and experienced. We want to feel the presence beneath the busy mind, the presence of our heart. At first the waves of thought seem to be crashing over the quiet ocean underneath. As we let go, with patience, practice, focus we receive our heart essence. We relax. Our awareness expands into a beautiful vastness. It is this vastness we find within our heart which decreases the immensity of our thoughts and rebuilds our confidence. As our awareness spreads out in an unlimited horizon within, we rediscover limitless life possibilities. The vast landscape found in meditation unlocks the limited choices and worries which seemingly control us. The vastness we find in heartfulness opens our heart and mind to life's infinite potential. We are coming back to our selves, including our heart intelligence.
Heartfulness is more than an important meditation. It is giving attention to the choices we are making in daily life. Walks in nature, dates with good friends are part of creating positive days and positive people around us. Heartfulness begins with anything and everything we do to nurture our hearts and nourish our lives. The world has unplugged something important to us. We want to plug into what is true and real. As we breathe, heal, and turn to heartfulness, new beginnings begin happening.
Now more than ever, life is a practice of giving and receiving. We want to be open and available for the golden moments which come in small and grand ways. Every smile, beautiful sky, warm word we give and receive are reminding us of our essential wholeness. The support and love are affirming our ground of being. Here is where the seeds of life, the creative instinct take over. Heartfulness is becoming aware of the presence of heart within and surrounding us. We are coming back to our source, the divine gardener, the inventor, magician, our inner child full of spontaneous intuition and wisdom. We should not be surprised that good things seem to be coming to us.
Reinventing ourselves is absorbing life's heart essence. It is heart essence which frees our awareness from disappointment, giving real freedom. It is our source of inspiration. The presence within us is giving the true joy which makes life worth living.
Reinventing ourselves is one of the most frightening and enlightening experiences we can have. In time of transition the mind is making lists. There is so much to do. But the heart says wait, take me with you. Whether we are believers or not, there is a state of grace. Life has many endings and new beginnings. Ego death is part of the path of liberation in all the mystical traditions. It is our life of heartfulness which puts us in the seat of our soul. Life is reorganized, aligned, made whole and complete. New doors open, seemingly automatically, naturally. Our trust is growing again one step after another. Before we know it, we are reinventing our self.
from Natural Hair Care | Curly Nikki http://bit.ly/2TlRRGD
Dear Mark: Iron Followup
Last week’s post on iron levels got a big response and garnered a ton of questions from you guys. Today, I’m going to clarify a few things and answer as many questions as I can. First, do iron and ferritin levels mean different things for men and women? If so, how do those differences manifest? What about premenopausal women vs postmenopausal women? Second, what do we make of the fact that ferritin is also increased in times of inflammation? Is there a way to distinguish between elevated ferritin caused by inflammation and elevated ferritin caused by high iron? Third, is desiccated liver a good option for liver haters? And finally, I share some exciting plague news.
Let’s go:
Emma wrote:
I’d love to see more info on iron levels as they relate to men and women differently. I recently had an iron infusion for low ferretin, not thinking much would change I actually experienced so many positive effects I didn’t even know were coming my way. I’m less cold, no more afternoon fatigue, less hair falling out, no more random palpitations, improved restless leg syndrome and the number one big change is it improved anxiety levels – in fact my anxiety is now gone. The last two are due to a connection between iron and dopamine. I learnt that children with mental health issues are often treated for low ferretin where possible, elevating levels to around 100 showing positive results (would love to see literature on this), for me my ferretin went from 20 to 130 and its changed my life, at 31 I haven’t felt this good in years. Yay iron!
That’s awesome to hear. Yes, it’s important to stress the very basic essentiality of iron. Without it, we truly cannot produce energy. And since energy is the currency for everything that happens in the body, an iron deficiency makes everything start to fall apart.
As for gender and iron, there’s a lot to discuss.
A good portion of women with hemochromatosis never actually express it phenotypically, meaning their lab tests don’t show evidence of dysregulated iron metabolism or storage. According to one study of hemochromatosis homozygotes (people who inherited the mutation from both of their parents), being a woman makes it 16x more likely that your hereditary hemochromatosis won’t actually present as iron overload.
Another study found that among mostly-age-matched men (42 years) and women (39 years) with hemochromatosis, 78% of the men had iron overload while just 36% of the women had it. Iron overload was defined as transferrin saturation over 52% combined with ferritin levels of 300 ng/mL for men and 200 ng/mL for women.
High iron levels are more of an issue for postmenopausal women than premenopausal women. The latter group regularly sheds blood through menstruation, and if anything, they’re at a higher risk of low iron. Plus, estrogen is a key regulator of iron metabolism. As menopause sets in and estrogen diminishes, that regulation suffers.
For instance:
In postmenopausal Korean women, high ferritin levels predict metabolic syndrome and subclinical atherosclerosis.
High ferritin predicts metabolic syndrome in postmenopausal but not premenopausal women.
In premenopausal Korean women, higher ferritin levels predict better bone mineral density; menopause nullifies this relationship.
Remember that ferritin is actually a measurable protein bound to iron, so testing a ferritin level is technically an indirect way to measure iron. Why is this important? Another characteristic of ferritin (the protein) is that it is an ACUTE PHASE REACTANT. This means that ferritin levels can fluctuate with illnesses and other inflammatory states in the body that drive up a ferritin value that is not related to an actual iron level fluctuation. Don’t get ferritin checked when you are sick with a cold or other illness.
This is a great point.
Ferritin is marker of long term iron storage, but it’s also an acute phase reactant that up regulates in response to inflammation or oxidative stress.
If you want to be really careful, you should get a HS-CRP test—that measures your overall inflammatory status. If CRP is elevated, ferritin can be elevated without saying anything about your iron status.
Come to think of it, if elevated ferritin can be a marker of inflammation and oxidative stress, the inflammation could be responsible for some of the negative health effects linked to high ferritin. Or, if having too much iron in the body can increase oxidative damage, it may be that high iron levels are increasing inflammation which in turn increases ferritin even further. Biology gets messy. Lots of feedback loops. However, the fact that many studies cited in the previous iron post that use blood donation to treat high ferritin have positive results indicates that for most people, ferritin can be, in most situations, an accurate estimation of your iron status.
To make sure it’s an iron problem, get a transferrin saturation test as well. That indicates the amount of iron you’re absorbing, with below 20% being low and over 45% being high. People with high ferritin and high transferrin saturation do have high iron levels. People whose ferritin is artificially enhanced by inflammation will have normal transferrin saturation levels.
I have one last question on this. You say “Don’t stop eating liver every week.” If you can’t stand the taste of liver, what do you think about taking liver capsules made from grass-fed New Zealand beef every day instead?
That’s a great option. Go for it.
People should generally aim for 4-8 ounces of fresh liver a week. Note the amount of desiccated liver in your capsules and multiply by 3 to get the fresh liver equivalent, then take enough each day (or all at once) to hit 4-8 ounces over the week. I hear good things about this one.
Mark,
Thank you for your article on HH. I carry the gene but have been managing my iron levels through phlebotomies. I am full Keto, meat and all and have found my iron levels have not been effected by going Keto. Early detection is the key and ongoing monitoring. Bring on the plague!!!
You joke about that now, but there’s a startup that’s breeding heritage rat fleas that produce a mild strain of the plague that evades the attention of the immune system and proliferates throughout the body to keep iron levels in check without killing you. I’m an early investor, have a couple swarms installed in my condo, and (knock on wood) so far have avoided anything worse than a sore throat and maybe a mild open sore or two. There’s actually a big rift forming between the techs who want to keep the fleas heritage and those who want to go ahead with CRISPR and engineer them. One variant has had a deer tick gene inserted that adds an anesthetic compound to the flea’s saliva. That way you can have a personal swarm on you and never feel any bites or itches.
I’m not sure about CRISPR just yet, but I gotta say it’s pretty nice to be covered in fleas and not feel the bites. Time will tell.
Ok, I’m joking.
That’s it for today, folks. I hope I’ve answered some of your concerns, and if not, let me know down below. Thanks for reading!
References:
Lainé F, Jouannolle AM, Morcet J, et al. Phenotypic expression in detected C282Y homozygous women depends on body mass index. J Hepatol. 2005;43(6):1055-9.
Qian Y, Yin C, Chen Y, et al. Estrogen contributes to regulating iron metabolism through governing ferroportin signaling via an estrogen response element. Cell Signal. 2015;27(5):934-42.
Seo SK, Yun BH, Chon SJ, et al. Association of serum ferritin levels with metabolic syndrome and subclinical coronary atherosclerosis in postmenopausal Korean women. Clin Chim Acta. 2015;438:62-6.
Cho GJ, Shin JH, Yi KW, et al. Serum ferritin levels are associated with metabolic syndrome in postmenopausal women but not in premenopausal women. Menopause. 2011;18(10):1120-4.
Chon SJ, Choi YR, Roh YH, et al. Association between levels of serum ferritin and bone mineral density in Korean premenopausal and postmenopausal women: KNHANES 2008-2010. PLoS ONE. 2014;9(12):e114972.
The post Dear Mark: Iron Followup appeared first on Mark's Daily Apple.
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Monday, January 28, 2019
13 Functional Exercises You Can Do At Work
Good morning, folks. After a awesome week (and weekend) taking over the Whole30® Recipes Instagram (you can still check out all the great videos, tips and recipes I shared here), my team and I are taking a breather. Look for a success story later in the week. In the meantime, we have some practical ideas for your Monday morning. We’re shaking things up with a movement guide you can put into action at work today. Thanks to Jessica Gouthro of PaleoHacks for these awesome suggestions, and let us know which you’ll be adding to your routine.
Working at your desk all day doesn’t have to mean poor posture and an achy body. Whether you sit or stand at work, remaining sedentary for hours takes its toll on the body. After just a few hours, your body will begin to stiffen, your lower back will ache, and you’ll grow sluggish.
But you can free yourself from common aches and pains associated with desk work in just a few minutes with these easy stretches to release the lower back and hips. You don’t have to do all 13 of these stretches at once. Instead, use this list as a guide and choose two or three stretches you think your body needs. Perhaps you’re looking for a nice stretch through your shoulders, or maybe you could really benefit from moves that help open up your hips. Every little bit of movement adds up when you’re sitting for long periods of time, and doing just one of these stretches every day will help you look and feel better, and avoid pain.
Try each of these 13 functional workspace stretches to relieve aches and pains and instantly improve your posture.
1) Standing Overhead Reach | 5 Breaths, 3x
Stand up from your chair with your feet about hip-width apart and toes pointed forward.
Clasp your fingers together and turn your palms facing up toward the ceiling.
Reach your clasped hands overhead, and press your palms upward while keeping your shoulders and core engaged.
Hold for five deep breaths and enjoy the stretch. Release. Repeat three times.
2) Butterfly Elbows | 4 Reps
Sit tall in your chair and place your fingertips gently behind your ears. Do not interlock fingers or apply any pressure to your neck.
Lift your chest and ribs up as you stretch your elbows back to feel a lengthening across your chest. Breathe in deep to fill your lungs. On the exhale, round your back, drop your chin and bring your elbows to meet in front of you. Gently press your elbows forward to feel a stretch across your upper back and shoulder blades.
Inhale to return to the starting position. Continue alternating one movement per breath until you have completed four reps.
3) Chair Chest Opener | 5 Breaths, 2x
Scoot towards the front of your chair, and sit on the very edge. Reach your hands back with thumbs pointing down and grasp onto the sides of your chair.
Lift your chest and roll your shoulders back and down. Elongate your neck by imagining you can press into the ceiling with the top of your head.
Lean deeper into the stretch to feel the opening across your chest.
Take five deep breaths, then rest. Repeat a second time.
4) Standing Chair Lat Stretch | 5 Breaths, 2x
Stand facing your chair, about three feet away.
Keep a slight bend in your knees, then hinge at your hips and reach your arms long to grasp onto the back of the chair. Make sure your arms are straight.
Lengthen your shoulders and flatten your lower back, forming a straight line from hands to hips. Align your head in between your arms and take five deep breaths.
Release, then repeat a second set.
5) Standing Chair Lat Twist | 3 Reps Per Side
In the same position as the stretch above, reach your right hand down to your left foot to create a twist in your upper body.
Hold for two breaths, then return to the starting position with both hands on the chair and switch to twist in the other direction. Maintain a flat lower back and slightly bent knees the whole time.
Repeat three times per side.
6) Mirrored Chair Pose | 3 Reps
Stand facing your chair with your feet together.
Hinge at the hips to squat down, aiming to mimic the height of the chair with the top of your thighs.
Keep your spine straight. Reach your arms up overhead with palms facing each other.
Hold for five full breaths, then release.
Repeat three times.
7) Seated Figure 4 Hip Stretch | 3 Breaths, 2x Per Side
Sit on your chair with both feet flat on the ground.
Lift your right leg and place your ankle across your left knee. Keep your right foot flexed.
Sit up nice and tall, then lean slightly forward as you gently press down on your right knee—just enough to feel a stretch in the hips.
Hold for three breaths, then release and switch sides.
Repeat two times per side.
8) Seated Spinal Twist | 2 Breaths, 3x Per Side
Sit on your chair with both feet flat on the ground.
Reach your left hand to your right knee and your right hand to the back edge of the chair.
Press gently with both hands as you look over your shoulder and rotate your torso. Lean slightly forward to allow more space for the twist.
Take two deep breaths, then switch to the other side.
Repeat three times per side.
9) Bound Neck Stretch | 2 Breaths, 3x Per Side
Sit up tall in your chair and reach your right arm straight down by your side.
Reach your left hand behind your back to clasp your right wrist, then tilt your neck to the right.
To increase the stretch, gently press your arm away from your torso.
Hold for two deep breaths, then release and switch to do the other side.
Repeat three times per side.
10) Alternating Fingers Wrist Stretch | 2 Breaths, 3x Per Side
Sit up tall in your chair. Reach your right arm straight out in front of you with fingers pointing down towards the ground.
Use your left hand to gently pull on the back of your right hand to stretch the top of your wrist. Hold for two breaths.
Flip your right hand up so that your palm is facing out, and pull back with your left hand to stretch the bottom of your wrist. Hold for two breaths.
Alternate between stretching the top and bottom of your right wrist three times, then switch to the other side.
11) Hamstring Stretch | 3 Breaths, 2x Per Side
Stand up and face your chair. Step back about two feet.
Raise your right foot and place the heel on the middle of the chair with your foot flexed.
Place your hands on your hips and hinge forward, until you feel a stretch through your hamstring. Keep a slight bend in both knees to maintain muscular engagement.
Take three deep breaths, then switch to the left leg.
Repeat two times per side.
12) Chair Pigeon Pose | 3 Breaths, 2x Per Side
Stand facing your chair.
Place your right shin across the front of the chair, with your knee on the chair and foot off the edge. Keep your foot flexed.
Grasp onto the edges of the chair with both hands and step your other leg back to straighten out the knee and hip. You can control the depth of this hip stretch by bending or straightening your elbows.
Take three deep breaths, then switch to the other leg.
Repeat two times per side.
13) Single Leg Toe Pull | 2 Breaths, 3x Per Side
Stand facing your chair. Hinge forward at the hips and place your hands on the chair.
Grab your right toes with your right hand. Keep your left hand on the chair and a microbend in your left leg.
Pull slightly upward on your right toes until you feel a stretch in your calf and hamstring. Make sure to keep your hips square and your lower back as flat as possible.
Hold for two breaths, then switch sides.
Complete three sets per side.
Thanks again to Jessica Guethro of Paleohacks. Questions or other ideas for staying relaxed and limber at work? Shoot me a line in the comments below. Have a great week, everyone.
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