Energy Mix – Increase Energy and Wellbeing

Ever found yourself feeling tired and lacking in energy after lunch or into the afternoon at work or at home? The usual way most folks deal with this is to either have another coffee or go for a quick energy fix like a sugary snack such as chocolate or similar or perhaps even an energy drink that contains large amounts of caffeine and sugar. This really isn’t doing your wellbeing any good at all and certainly won’t be giving you a sustained and proper energy boost. The caffeine boost is often accompanied by feeling jittery and on edge as well as causing sleep problems and possible heart issues for others. Not really the best way to get a boost.

Sugary foods only give you a temporary boost and then generally let you down fast and can make you even more sleepy in the longer term as well as this it is not so good for weight management and the like. Further to this, it will impair your concentration and make you feel crankier. So how to get a decent energy boost then? Easy, nature has a few answers for you on a daily basis. The ingredients listed below are easily found in the health food isle of your local supermarket or in the baking section.

“Trail Mix” is a great way to get the right kind of balance for your body to produce sustained energy. You see, it doesn’t just need sugar; it also needs fats or oils as well as some protein (amino acids) to create a sustained energy increase. A sustained energy increase will see your concentration improved as well as physical performance sustained more longer term. Below is a recipe I have used for many years both when training in martial arts and when on surf trips surfing some great waves, both times I needed sustained energy to enjoy the activity to the maximum. But eating this mix on a daily basis has many health benefits aside from giving you a sustained and healthy energy boost.

 Trail Mix Ingredients

Sun Flower Seeds –

• Anti-Inflammatory and Cardiovascular Benefits from Sunflower Seeds’ Vitamin E
• Sunflower Seeds’ Phytosterols Lower Cholesterol
• Calm Your Nerves, Muscles and Blood Vessels with Sunflower Seeds’ Magnesium
• Improved Detoxification and Cancer Prevention from Sunflower Seeds’ Selenium

Pumpkin Seeds (Pepitas) –

• Pumpkin Seeds May Promote Prostate Health
• Protection for Men’s Bones
• Anti-Inflammatory Benefits in Arthritis
• A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat
• Pumpkin Seed Phytosterols Lower Cholesterol

Almond Nuts –

• Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease
• Vitamin E, Vitamin B2, Tryptophan, Manganese, Copper, Phosphorus, Magnesium, Calcium and Potassium – Better energy production.
• Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease
• Eating Nuts Lowers Risk of Weight Gain
• Help Prevent Gallstones
• A Protein Powerhouse 

Walnuts –

• Walnuts’ Antioxidants Play Key Role in their Heart-Healthy Benefits
• Walnuts Help Prevent and Control High Blood Pressure
• Walnuts Improve Cholesterol Profile in Persons with Type 2 Diabetes
• Walnuts Found to Reduce Levels of Several Molecules that Promote Atherosclerosis
• High in Omega 3 – Brain food and also protect bone health.
• A Source of Bio-Available Melatonin
• Help Prevent Gallstones
• Eating Nuts Lowers Risk of Weight Gain

Dried Blue Berries –

• An Antioxidant Powerhouse
• Cardio protective Action
• Protection against Macular Degeneration
• Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.
• Promotion of Gastrointestinal Health
• Protection against Colon Cancer
• Protection against Ovarian Cancer

Dried Cranberries –

• Protection against Urinary Tract Infection
• Cranberry Juice Shows Promise as Alternative to Antibiotics – Potent anti-viral and anti-bacterial agents found by researchers.
• Cranberries Combat Herpes Virus
• A Pro-biotic Berry for Gastrointestinal and Oral Health
• Boosts Effectiveness of Drugs against H. Pylori
• Prevention of Kidney Stone Formation
• Beneficial Actions on Cholesterol
• Increases Cardio-Protective HDL Cholesterol
• Improved Blood Vessel Function, Protecting Even Individuals with Atherosclerosis against Heart Attacks
• Cranberry Juice Ranked Among the Highest in Antioxidant Activity
• Cancer Prevention – Found to be toxic to a variety of cancer tumor cell lines, including lung, cervical, prostate, breast and leukemia cancer cells.
• Cranberry’s Phytonutrients Help Shut Down Human Breast Cancer Cells

Dried Globe Grapes –

• Resveratrol Found In Globe Grapes Helps Keep the Heart Muscle Flexible and Healthy
• Pterostilbene – Another Antioxidant in Grapes, May Lower Cholesterol
• Grape Polyphenols Lower Key Factors for Coronary Heart Disease in Women
• Grapes Provide Many of the Cardio protective Benefits of Red Wine
• Promote Lung Health
• Grapes Enhance Women’s Health – Red grape skins and seeds contain recently isolated compounds that a study published in Cancer Research has shown reduce the size of estrogen-dependent breast cancer tumors.
• Grapes’ Resveratrol May Lower Risk of Alzheimer’s Disease
• An Effective Anti-Microbial Agent
• Purple Grape Juice, Red Wines Protective against Food-Borne Illness

Dates –

• Great source of fibre
• Dense in phenol antioxidants and nutrients
• A serving of power-packed dates contains 31 grams of carbohydrates, making them a powerhouse of energy. Carbohydrates include 3 grams of dietary fiber and 29 grams of naturally occurring sugars such as fructose, glucose and sucrose to provide quick energy and are readily used by the body. Dates are a perfect energy boosting snack.
• Good source of Potassium, Magnesium, B-complex vitamins – thiamin, riboflavin, niacin, vitamin B-6 and pantothenic acid.

 

Method

Simply take approximately a cup of each ingredient and place into a large mixing bowl and combine ingredients well. Then take approximately 1-2 good sized handfuls and place into resealable sandwich bags and place into the fridge.  Take one with you to work with you each day and graze as needed.

 Ingredients can be substituted if needed to suit personal taste. No need to have more than a handful or two each day, might get the bowels working a little too well if you know what I mean! You’ll find buying the ingredients may seem a little costly initially, but compared to buying premade trail mixes with stale nuts etc, it is actually fairly closely the same and yours is fresh and to your liking flavourwise.

 Food is great stuff, it is not only what fuels your day, but also what helps to heal your ills and create what you are. Feed yourself well!

 

Craig Hitchens – Natural Health Specialist

Heart Disease – Natural & Effective Prevention

Greetings everyone.

Even though conventional medicines and herbal medicines can help heal heart disease, the best treatment is always prevention: in other words, exercise and good diet. If you have heart disease, your committment to an exercise programme and a good diet helps determine your ability to recover from it. Work with your health care professional to make these lifestyle changes safely. To help prevent future heart disease, here are some steps to take:

Know Your Cholesterol Levels

Agencies and researchers are continually revising their guidelines. Check with your health professional for the most current ones.

Get Up & Sweat

Regular exercise helps lower cholesterol and strengthens the heart. Any kind of aerobic exercise will work, but neven exercise to the point of angina ( Chest Pain ) or exhaustion, which can damage your heart. If you are currently sedentary, start slowly, gradually increasing your pace and distance. Walking is an excellent exercise for this.

Quit Smoking Lay Off The Booze

If you are still doing this then stop reading now, you are wasting your time unless you quit smoking and lay off the booze. Very occassional and small amounts of alcohol are ok but any more than that is a risk and if you think you are the only person in the world that can keep smoking and remain healthy you’re not and it will kill you!!

Open Your Heart

This vital organ isn’t merely a machine for pumping blood – the metaphor of a broken heart is not an empty one. Many scientific studies have implicated stress, lonliness and isolation in the development of heart disease. Try getting involved in community projects, hobbies, classes. Perhaps try some meditation and relaxation techniques as well to bring about a more calm state.

Eat Better

Stop with the junk foods, fatty foods, chips, loads of red meats, processed meats, sugary foods etc etc. If you think you can get away with it..think again..it will kill you! Eat a diet, a well balanced diet. Lots of fresh fruits and vegetables, nuts, whole grains, seeds, fish oils, small amounts of lean white meats, small amounts of lean red meats. It is really common sense. if you have trouble with this then try my free ebooks to get you started.

Below are some vitamins and nutritional supplements that can help with heart health. Diet is crucial to heart health but supplementation is the best kind of insurance ( One of those times when supplementation is worth it! ), especially as switching to healthier foods is usually a long process for most people.

L-Carnitine

This amino-acid is involved with energy metabolism at the cellular level. It increases the efficiency of the heart muscle, reduces cholesterol metabolism and prevents plaque formation. Typical dosage: 500-1500mg per day.

CoEnzyme Q10

This vitamin like antioxidant helps cells make energy and improves heart health. It also improves cholesterol levels and lowers the frequency of angina and increases exercise tolerance.

Niacin

This B vitamin lowers cholesterol, but tends to be limited by the uncomfortable flushing effect it can cause. Sustained release or long acting forms of niacin produce less flushing but may damage the liver. An appropriate alternative is Inositol Hexaniacinate ( Often listed as Inositol in supplement formulations ), a niacin precursor that does not cause flushing even at high doses and is harmless to the liver. Studies show this form of niacin to be as effective as other forms, with no side effects reported. Typical dosage: 50-100mg 3 times daily.

Vitamin E

There are many kinds of Vitamin E. The tocotrienol form may be especially helpful in lowering cholesterol. It actually inhibits cholesterol production, a feature that makes this form a good choice for people whose bodies make higher than normal amounts of LDL cholesterol, despite changes in diet. Typical dosage: 25-100mg daily.

Vitamin B6

Deficiency of this key B vitamin appears to be a major cause of heart disease. It can be taken as part of a good quality multivitamin or B-complex combination. Typical dosage: 25-50mg daily.

Magnesium

Many studies link magnesium deficiency with heart disease, sudden cardiac death, heart attacks and dangerous irregular heart rythms. This mineral may help decrease plaque formation, lower total cholesterol, raise good HDL cholesterol and inhibit platelet aggregation. Typical dosage:500-1000mg daily. Occassionally diarrhoea will occur, if this happen s simply reduce the dose.

Bromelain

Made from prtoeolytic enzymes found in pineapple, this supplement has anti-inflammatory effects and inhibits platelet accumulation. It has been shown in clinical studies to break down plaques amd ease angina. Typical dosage: 250-500mg 3 times daily on an empty stomach followed by food. Bromelain can very occassionally cause stomach upsets so beware if you have a sensitive stomach.

Fish Oils

These contain all the right kinds of oils for helping to maintain heart health and cholesterol levels.

I know these will help you avoid this disease and I would love to hear from you and read your comments and any other steps you have found to be useful.

Have a great day!

Craig Hitchens. B.HSc.