How to Keep Your Gallbladder Healthy – 8 Best Tips!

 You’ve probably heard plenty of advice about how to take care of your heart, but how often do you think about your gallbladder?

This little organ rarely makes headlines, but it’s important for your digestion and overall health.

Its main job is to store bile and add it to the food in your small intestine so your body can break down fats.

Most complications arise when cholesterol builds up and creates gallstones that block the duct between the gallbladder and the intestines.

Fortunately, caring for your gallbladder is mostly a matter of following the same habits that make up any healthy lifestyle.

Read more: 8 Easy Exercise Tips for Midlife!

Find out more in this quick guide to your gallbladder and you.

Preventing Gallbladder Conditions:

1. Limit saturated fat. 
A diet high in saturated fats puts a heavy burden on your gallbladder, so cut back on fried foods, red meat, and butter. Unsaturated fats have the opposite effect. Try to get most of your fat calories from sources like olive oil, salmon, and nuts.

2. Increase fiber. 
Dietary fiber provides many health benefits including lowering the LDL type of cholesterol that can block your intestines, as well as clogging your arteries. Feast on fresh produce and whole grains.

3. Focus on vitamins. 
In addition to fiber, many fruits and vegetables contain essential micronutrients that help fight gallstones. Add more vitamin C and E to your diet with cantaloupe, kiwi, and spinach, as well as almonds and shrimp.

4. Drink up. 
You’d probably guess that water could help empty your gallbladder, but so can coffee and alcohol. Be sure to use them in moderation to avoid any unwanted effects.

5. Stop for healthy snacks. 
Intermittent fasting may be safe for many adults but skipping meals can disrupt bile levels if you’re prone to gallstones. You may need to eat on a regular schedule each day.

6. Manage your weight. 
Being overweight or losing weight too rapidly can also trigger gallstones. Losing 1 to 2 pounds a week is usually a safe goal.

7. Stay active. 
Regular exercise can help you stay lean and trim abdominal fat that interferes with digestion. Move more throughout the day and work out for at least 30 minutes most days of the week.

8. Cleanse naturally. 
Save your money if you see ads for special gallbladder cleanses. They may be harmful, and your body already detoxifies naturally.

Treating Gallbladder Conditions:

1. Know your risks. 
Premenopausal women are at the highest risk for gallbladder conditions due to hormonal factors. Age, genetics, and lifestyle can also increase your risk.

2. Understand the symptoms.
More than 80% of gallstones are harmless and require no treatment. If a gallstone starts to block the flow of bile, you may notice symptoms including abdominal discomfort, bloating, vomiting, and jaundice.

3. See your doctor. 
Your doctor can run tests to confirm if you have gallstones. That will usually include blood tests and an abdominal ultrasound. If your symptoms are mild, they may be manageable with a low-fat diet.

4. Consider surgery. 
More serious complications are likely to require surgery to remove your gallbladder. This cholecystectomy procedure can often be done laparoscopically with only a single night hospital stay and one week to recover. You can live without a gallbladder as bile will move from your liver to your intestines without being stored anywhere in between.

5. Take medication. The drugs currently available to dissolve gallstones can take months to produce results. Research continues, but surgery is the more common option for now.

More than 25 million adults in the U.S. experience gallstones but changing your diet and other lifestyle habits can reduce your risks. 

Avoid gallbladder attacks by cutting back on saturated fat, eating more fiber, and exercising regularly.
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Can Coffee Be Part of a Healthy Lifestyle? You’ll be Surprised!

 Would you rather give up your phone for a month rather than skip your morning cup of coffee?

Still, with more than 400 million cups of java consumed each day nationwide, you may wonder about the impact on your health.

A recent study confirms that the beverage you love probably poses little risk, unless you consume more than 6 cups a day.

That seems to be the point at which coffee may shrink brain volume and increase the risk for stroke and dementia by 53%. 

The research was conducted by the University of South Australia and is the largest of its kind to date.

As long as you consume coffee in moderation, you can probably enjoy the flavor, along with its many impressive health benefits.

Learn more about how to make your coffee habit work for you.

Read more: Healthy Eating and Weight Loss Solution for Women Who Love Spicy Foods

How to Drink Coffee in Moderation

The average American drinks about 3 cups of coffee a day, well under the FDA recommendation of 4 servings or less.

If you need to cut back, try these tips:

1. Taper down. Caffeine headaches are real.

If you stop abruptly, your blood vessels may suddenly enlarge and put uncomfortable pressure on the nerves surrounding your brain.

Slow down gradually instead.

2. Shrink your cups. How big is your mug?

The industry standard is 6 ounces, so you may be drinking more than you realize.

3. Start later. Do you need coffee to wake up in the morning?

Consider a glass of water instead. You’ll feel more alert when you’re rehydrated, and you can sit down with your coffee when you get to work.

4. Change brands. Espresso tastes more intense, but it has less caffeine than regular coffee.

That’s because it’s made with arabica beans rather than robusta. You may also want to try decaf or mix regular and decaffeinated coffee together.

5. Drink water.  Heavy coffee consumption may leave little room in your diet for the water your brain needs.

Carry a refillable bottle around with you.

Other Tips for Brain Health

Your lifestyle has a major impact on how your brain functions.

Some changes are natural with age, but you can slow down cognitive decline.

Try these techniques:

1. Limit alcohol. Even moderate drinking may shrink your brain and change its structure.

Schedule days off from alcohol and talk with your doctor if you need help.

2. Quit smoking. Tobacco thins your cerebral cortex and interferes with circulation. Make a plan and pick a date to say goodbye to cigarettes.

3. Exercise regularly. Your body and brain are closely connected.

Stay fit with a balanced program of aerobic and resistance workouts.

4. Sleep well. While you’re lying in bed, your brain is busy recovering from its daily work.

Give it the rest it needs. Stick to a consistent early bedtime and keep your bedroom dark and quiet.

5. Manage stress. Chronic tension causes inflammation and premature aging. Slow down the process by finding relaxation practices that match your needs.

Do relaxing stretching exercises or listen to instrumental music. Talk with a family member or friend when you feel blue.

6. Stay engaged. Learning and socializing stimulate your brain.

Make room in your calendar for parties, reading, and other fun activities.

Let’s be grateful that something as delicious as coffee can be part of a healthy lifestyle!

Multiple studies have found that it sharpens your focus, boosts your mood, and may even lower your risk for certain cancers. 

Keep your body and brain in top shape with moderate coffee consumption and other positive habits.

If you like today’s tips, please share!

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Why the Keto Diet is Power Builder for Your Body!

 It’s very easy to fall into the usual schedule of eating processed foods from the local fast food joint or your favorite restaurant down the street.

Yes, this food tastes great - but how healthy is it for you?

Unfortunately, too many days of filling up on junk food will eventually bring negative consequences to your health (and your weight).

As they say - junk in, junk out.

Realizing this, many people today are becoming more health-conscious.

Read more: 8 Easy Exercise Tips for Midlife!

However, in their zeal to get rid of excess weight and eat more nutritiously, they often make the mistake of cutting out essential nutrients, too, and lose muscle as well as some fat.

As we now know, the keto diet can reverse these disappointments!

Research into fat loss and essential nutrients has shown us that certain fats are beneficial not only for our body’s processes, but also for losing weight.

These fats combined with proteins such as in meat, which is what the keto diet emphasizes, can help you to lose weight, build muscle, and strengthen your health.

Two of the staples in the keto diet are meat and nuts.

Let’s see how they work together to benefit you.  

Why Meat and Nuts are Important

Think back to your scavenging ancestors. For much of human existence, we were moderately good hunters, but most humans would be lucky to kill 1 animal a week.

For the most part, we scavenged and gathered what we could to feed the population.

What was available in most places? Nuts, seeds, and some meats.

You can see the importance of nuts and seeds in your diet when you take a look at the caloric value and the essential nutrients they provide. 

Most nuts are very high in calories (more than 2x that of fruit, vegetables, meats, and other carb/protein sources).

This means that they provide quite the punch of energy.

Building Muscle

Moving away from our ancestors to modern times, many strength experts agree that meat and nuts contribute directly to muscular performance and strength.

One Canadian strength expert by the name of Charles Poliquin even created a diet called the Meat and Nuts Breakfast, where he emphasized the importance of both of these foods in your diet in order to grow stronger and leaner.

An important aspect to note is that Charles does not advocate for processed meats.

He only recommends very lean red meats like venison, bison, and some beef, while the nuts are reserved to mostly cashews, pistachios, and some other popular nuts like walnuts.

In the keto diet, as well, meats and nuts are very important.

Not only do these nuts provide the calories you need, but they also contain many essential nutrients like zinc and magnesium - which both have ties to testosterone and growth hormone production. 

If you’ve been struggling to find more strength from your diet, take a good look at how fresh, lean meats, in conjunction with a variety of nuts, can have a positive effect on your performance inside the gym - not to mention the increased energy you will get.

While meat will help to provide the bulk of low-fat protein in your diet with a variety of amino acids, the nuts will serve as a huge supply of fat and micronutrients - perfect for cell growth and regeneration of lost amino acid stores.

So, grab some nuts, eat some meat, and watch the muscle pack on!

If you like today’s tips, please share!

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8 Proven Ways to Boost Your Brain Health – Avoid Stroke and Alzheimer's Disease!

 We pay more attention to the health of our body than we do the health of our brain.

Just as there are many things you can do to preserve the health of your body, you can also take steps to preserve your cognitive abilities. 

You have more control over your brain health than you might think.

Taking the right steps today can help to avoid serious issues, like stroke and Alzheimer's disease down the road.

You can’t live without your brain, and you’ll struggle to enjoy life with a compromised brain. The future of your brain health largely depends on what you do today.

Read more: 5 Foods that Make You Happy!

Boost your brain health today with these strategies:

1.Get enough sleep. Your body and brain don’t function properly without sleep.

A lack of sleep is stressful for every component of your body. Healing and recovery occur during sleep. Your brain isn’t at its best if you’re not getting enough sleep each night.

●How much sleep is enough? Let your body decide, but the experts generally agree that 7-9 hours is best for adults.

2.Have positive relationships. Your brain is healthier if you interact with other people in a positive way.

Negative relationships have a negative impact on your brain. Spending too much time alone isn’t good for your brain either.

Spend time with people you enjoy.

3.Avoid alcohol and tobacco. It’s no secret that consumption of alcohol and tobacco can both have negative health consequences.

Limit your use of these items as much as possible.

4.Be mentally active each day. Do something each day to challenge your brain. Brains develop when challenged.

The loss of cognitive ability due to age can be slowed, too. There are plenty of activities to choose from:

●Crossword puzzles, Sudoku, or any other brain puzzle
●Chess
●Study a new language.
●Study a musical instrument.
●Write: novel, journal, blog, poem.
●Play cards.
●Count backward from 500 by sevens.
●Do math problems.
●Go back to school and take a class.

5.Pay attention to your diet. The food you put into your body ultimately becomes your body.

Think about that. Your body is composed of the things you eat, drink, and breathe.

Better building blocks equal a better brain. The foods you eat matter tremendously.

6.Lower your blood pressure. High blood pressure has several negative consequences.

Among those is damaging the lining of the blood vessels, including those in your brain. This greatly contributes to the likelihood of suffering a stroke, along with many other catastrophic health issues.

7.Lower your blood sugar. High blood sugar is also damaging to the lining of blood vessels.

If you have blood sugar issues, it’s important to see your doctor and address it immediately.

●High blood pressure, high cholesterol, and high blood sugar tend to go together. It’s a dangerous combination.

8.Exercise. Exercise is good for your brain and body.

You already know that you should be exercising, so make sure that you’re staying active. Join a crossfit gym and hire a trainer if necessary.

Many of the things that help your body, such as exercise and a healthy diet, are also good for your brain. You can kill two birds with one stone.

Live a healthy lifestyle and keep your brain busy. 

You must exercise it if you want it to be at its best. The quality of your retirement largely depends on the quality of your brain health! Make the most of it.

If you love today’s tips, please share it!

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8 Easy Exercise Tips for Midlife

 A recent study confirms what you may have suspected. Adults tend to become much less active as they reach their midlife years.

Researchers at the University of Texas have completed the first large scale study of activity levels among subjects 38 to 50 years old.

As they followed them for ten years, they expected that intense activity would decrease, but they were surprised to find a decline in ordinary daily activities like walking as well.

It’s a serious issue because, as we age, we lose bone and muscle mass and gain weight more easily. Our heart also becomes smaller and less flexible.

Read more: Top 5 Ways to Add More Vegetables into Your Family’s Diet!

On the other hand, research shows that even elderly adults can start to turn back the clock with regular and appropriate exercise.

If you want to beat the odds, it’s important to start making choices at midlife that will lower your risk for serious conditions like obesity, cancer, diabetes, and dementia.

Consider these tips for staying active and living healthy.

Exercise Tips for Midlife:

1. Condition your heart. Cardiovascular exercise is key to keeping your heart muscles flexible and powerful. Interval training where you alternate between higher and lower intensity movements seems to be especially effective. Start out gradually and talk with your doctor if you have any questions.
2. Train for strength. According to some estimates, our muscle mass declines by almost 10% for each decade after 30. Lifting weights or using your body weight can help you hold onto your muscle and bone. Being leaner will also enable you to burn more calories even at rest.
3. Build your core. Your abdominal and back muscles are especially important for healthy aging and overall strength and balance. While spot reduction is a myth, firming up your midsection will help you to look less flabby if extra pounds have been settling around your waist.
4. Stretch out. Flexibility exercises protect your mobility and extend your range of motion. They may even reduce the discomfort associated with arthritis and back conditions. Finish each workout with some stretches or do them while you watch TV.
5. Work on balance. Being steady on your feet reduces the risk of falls and may sharpen your thinking. Practice yoga and Pilates. Stand on one foot while you brew coffee or brush your teeth.
6. Make adjustments. You can enjoy time on the courts even if your tennis game is slower than it used to be. Play doubles or switch to pickle ball. Many sports and pastimes can be modified for older bodies.
7. Move more. Use your daily routines to maintain fitness and lose weight. Walk to the store instead of driving. Take the stairs instead of the elevator.
8. Check your posture. Correct alignment reduces pressure on your joints so you can move more comfortably and efficiently. Make it a habit to lift and broaden your chest and knit your hips and pelvis together.

Other Lifestyle Changes for Midlife:

1. Eat less. Most experts believe that weight loss has more to do with our diet than with exercising. If you want to slim down, fill your plate with vegetables, fruits, lean proteins, and other whole foods.
2. Sleep well. A lack of sleep can trigger weight gain, and you may find it more difficult to sleep through the night as you approach middle age. Try natural remedies like going to bed early and limiting alcohol, caffeine, and screen time.
3. Manage stress. Many physical and mental health symptoms can be aggravated by stress. Aging is easier when you rely on safe methods of relaxation like daily meditation or taking a walk outdoors.

Make your midlife years the start of a healthy and fit future.

Staying active will give you the strength and energy you need to continue enjoying the things you love.

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Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

5 Foods that Make You Happy!

 Low mood and sad feelings are experiences that sadly, all too many of us are familiar with. But there is good news available.

While it can sometimes feel as though a low mood dominates your thoughts, feelings, and experiences, this does not have to be the case.

Small, subtle changes can make a significant difference, and this includes paying close attention to your diet.

Read more: Top 5 Ways to Add More Vegetables into Your Family’s Diet!

Making small changes to the things you eat can have a huge impact on your mood and emotions. In this guide we take a closer look at five foods you can enjoy to lift your spirits and boost your mood.

1. Dark Chocolate

Dark chocolate has been shown to improve mood in those who suffer from depression, and studies suggest that eating dark chocolate may also help reduce stress levels.

The flavonoids found in cocoa beans are thought to increase the level of serotonin (a brain chemical) in the body. This helps to regulate mood and makes you feel happier.

Keep a bar of dark chocolate in the fridge, and enjoy a square or two when the low moods hit.

2. Salmon

Salmon contains omega-3 fatty acids which are known for their anti-inflammatory properties.

They are also rich in vitamin D, B vitamins, and iron, which are essential nutrients for healthy skin, hair, and nails.

Eating salmon regularly can help keep your immune system strong, and protect against heart disease and stroke.

Salmon is also an excellent source of protein, so if you’re feeling tired or run down, try adding some fish to your diet.

3. Blueberries

Blueberries contain anthocyanins, powerful antioxidants that support mental health. Anthocyanins are believed to help fight free radicals, which are harmful compounds produced during normal metabolism, and this means that blueberries can help to prevent memory loss and dementia.

As an added bonus, blueberries are also a superfood!

4. Bananas

Bananas are packed full of potassium, which plays a key role in nerve function and muscle contraction.

Potassium deficiency is associated with anxiety and panic attacks, so eating bananas regularly can help to calm nerves and ease tension.

Bananas are also packed with vitamin B6, an important element in synthesizing feel-good neurotransmitters, such as serotonin and dopamine, which help you to feel great.

5. Oats

Oats are another food that is great for fighting low mood, as they contain magnesium, which is vital for helping muscles relax and reducing stress.

Magnesium is also needed for energy production, so eating oats regularly can give you more stamina throughout the day.

If you want to add extra fiber to your breakfast, try making porridge from rolled oats, water, and milk. It takes just minutes to cook. This is easy to prepare ahead of time. You can even freeze it, then pop it straight into the microwave for a quick, warm bowl of goodness.

6. Berries

Berries are high in antioxidants, which are beneficial for maintaining eyesight, protecting cells from damage, and boosting immunity.

Antioxidants are also thought to play a part in preventing cancer, so berries are a fantastic way to maintain good health - including lifting your mood and combating high levels of stress.

Try mixing berries with bananas and yogurt for a tasty snack that is packed with goodness and nutrition.

Final Thoughts

Mood swings are common, and can be difficult to manage.

But the good news is that there are ways to manage them naturally. Try incorporating these foods into your daily diet to boost your mood and get back on track.

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Top 5 Ways to Add More Vegetables into Your Family’s Diet!

 Does your family cringe every time they see you pick up broccoli in the grocery store or try to use it during dinner?

Do they avoid vegetables and complain about them during meals?

You can add more vegetables to your family’s diet without hearing complaints!

Read more: Top 3 Easy Weight Loss Strategies to Kick Your Weight Loss Resolutions into High Gear!

Try these proven strategies:

1. Add the one bite rule. The rule can help both adults and children try new vegetables without feeling overwhelmed.

• The one bite rule is easy to implement during meal times and requires that everyone take at least one bite of the food before rejecting it.
  
  Family members often reject the vegetables before they try them, so this keeps the balance.

• Studies reveal that it can take multiple exposures to a new food before a person likes it. The one bite rule is a good way to keep them exposed to new vegetables.

2. Make the vegetables look good. A beautiful arrangement can make a difference.

• A clump of cooked kale or spinach doesn’t look appetizing or appealing. If you arrange the food in a beautiful manner, it can help convince the family to try it.

• You can make animals out of vegetables such as carrots, tomatoes, celery, and other foods. You can also make entire scenes with boats, flowers, sunshine, clouds, or other ideas.

3. Make the vegetables taste good. How are you preparing the vegetables? Are you using butter, herbs, and spices?

A few simple ingredients can make vegetables outstanding and delicious. Garlic is an easy way to add flavor to veggies.

• Herbs and spices like thyme, rosemary, or sage can make the vegetables more interesting and appealing.

• Cheese is another option for spicing up the vegetables and making them more appealing.

4. Hide the vegetables in other foods. It’s a sneaky method, but many families use it every day to get more vegetables in their diets.

• If you add vegetables or vegetable purees to other foods while you’re cooking, then the family may not notice the addition. 
  
  You can make pizza crust with cauliflower, squash, or zucchini.

• Add vegetables to fruit smoothies, so the blended concoction is healthier.

• Include vegetables such as zucchini and carrots in muffins as you make them. The final result doesn’t taste bitter.

• Add zucchini to pancakes, and they won’t believe they’re eating vegetables for breakfast. The addition of other ingredients hides the flavor of the zucchini.

• Add vegetables to your recipes by using purees, mashing, or grating them.

5. Get the family involved in preparing vegetables. Getting the entire family involved in meal preparation can motivate them to cook and eat their vegetables.

• Children who help pick out vegetables at the grocery store are more likely to eat them later. Plus, if they’re involved in cooking the foods, then they want to taste the results.

• However, if you’re hiding vegetables in your food, then you may want to ask them to leave the kitchen during this sneaky process.

Vegetables are a crucial part of the diet, so it’s important to ensure your family is getting enough. 

There are ways to add more vegetables to their diets without hearing more complaints and seeing full plates of untouched broccoli or carrots.

If you like today’s tips, please share it!

Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!