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An Apple a Day Keeps Cholesterol at Bay

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We’ve all said it before…”An apple a day keeps the doctor away.”

But did we really believe it?

Well, it’s true.

Research from Ohio State University finds eating a single apple each day for four weeks can improve your LDL cholesterol by an amazing 40%.

These low density lipoproteins are often pointed out as the “bad guys” when it comes to your heart health. But they are critically important to your health. They travel through your bloodstream and do their best to repair damage to your arterial walls.

However, they do have a “dark side.”

“When LDL becomes oxidized, it takes on a form that begins atherosclerosis, or hardening of the arteries,” said lead researcher Robert DiSilvestro, professor of human nutrition at Ohio State University.

The research involved a group of healthy patients who ate apples less than twice a month.

During the four-week study, 16 of the participants ate a large Red or Golden Delicious apple daily. Another 17 participants took capsules containing 194 milligrams of polyphenol extract – a type of antioxidant found in apples. The final 18 subjects took a placebo containing no polyphenols.

The placebo had no effect on oxidized LDL cholesterol. Taking capsules containing polyphenols had some effect. But it wasn’t nearly as much as eating a fresh, ripe apple.

According to DiSilvestro this could either be because there are other things in the apple that contribute to the effect. Or these bioactive compounds might be better absorbed when they’re consumed in foods.

No matter which is true, the evidence is clear…

An apple a day really does keep the doctor away!

Dana Nicholas is a writer, guest blogger, and consultant for Nutri Health Supplements. Dana is passionate about helping people enjoy more active, vibrant lives through nutrition and supplementation. Visit Nutri-Health at www.nutri-health.com

Skip resolutions and do this instead

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NYE photo 12-31-2014

Photo credit: Katie Kaleita Higgins (Heman and I at New Year’s Eve dinner)

New Year’s brings about so much anticipation about going all out to be our super perfect best self and no less will do (oh the pressure!). We get overwhelmed in an instant and then it’s tough to want to step forward and take action.

 

It doesn’t have to be this way.

 

Focus on making one small positive step a day. Here’s a few small steps you can take. Choose one or two daily. I hope this inspires you to make up some of your own.

 

One positive step a day to better health:

1. Drink water with lemon first thing in the morning to hydrate and give your body a natural energy boost. I use fresh squeezed lemons or lemon essential oil, must be Therapeutic Grade so it’s safe to consume, I use doTERRA.

2. Have a piece of fruit or sliced veggies as a snack instead of a candy bar.

3. Make a healthy dinner. Keep it simple. Baked fish and a healthy salad. Try my recipe: http://blog.vitacost.com/recipes-2/baked-mahi-mahi-with-roasted-garlic-salsa.html

4. Exercise first thing in the morning before getting ready for work. Create a workout schedule at the beginning of each week, pencil in that weight-lifting session or spin class, then get up and go in the morning.

5. Be good to you. Take that 5 minute break when you know you really need. Ask for a hug when you need to feel loved.

 

I am all about creating goals that are specific and measurable instead of resolutions which are usually vague and unrealistic. I encourage you to start simple then expand by writing down your short and long term goals. For professional support in reaching your health and wellness goals, contact me at pam@totalhealthcounseling.com.

 

Wishing you abundant Health & Happiness in the New Year!

XO,

Pam

Top 3 Reasons To Crack Open A Coconut

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Vitacost.com offered to share a guest post with me about coconuts. You may have heard a lot about coconuts in the news lately. Katie from Vitacost gives you 3 reasons to give coconut oil a try. Thanks Katie!!

If you have tried coconut oil, what are your favorite ways to enjoy them?

By: +Katie Kaleita, writer for Vitacost.com

More and more, people are going coo-coo for coconuts – and not because they had one too many piña coladas. Coconuts are breaking out of their shells and into the spotlight for their array of health benefits. You have probably used coconut flakes in desserts or coconut milk in curry dishes. And maybe you lathered your skin in coconut-scented tanning oil, trying to achieve that “I-live-on-an-island” look. But what do you know about pure coconut oil?

Coconut oil is extracted from the flesh, or meat, of the coconut. Depending on the oil’s end-use, coconut oil can be extracted through various methods. One important thing to note: coconut oil is naturally rich with antioxidants and fatty acids. In many cultures, coconut oil has long been used in recipes, hair care concoctions and natural medicines. Luckily, word is spreading that coconut oil is truly all that it’s cracked open to be. Here are the top three ways to benefit from this island staple:

1. Balanced eating – Coconut oil is rich in medium-chain triglycerides (MCTs); whereas, other triglycerides contain long-chain fatty acids that your body stores as fat. Coconut oil’s MCTs make it a comparable substitute for butter or vegetable oil. Try baking with coconut oil for a healthier sweet treat, or add it to your post-workout smoothie to give your muscles the nutrients they need.

2. Skin health – Coconut oil’s antioxidants make it a natural skin-nourishing moisturizer. Adding virgin coconut oil to your daily beauty regimen may help your skin maintain its supple, youthful quality. Transport yourself to a spa everyday by whipping up an all-natural moisturizing mask with coconut oil, melted beeswax and water.

3. Hair care – The protein and nutrients of coconut oil’s fatty acids help protect hair from damaging free radicals. Pure coconut oil can be massaged directly onto your scalp and through hair for regular conditioning and salon-style strands.

This article has been provided by the folks at Vitacost.com. They know that a healthy lifestyle is more than organic vitamins and natural supplements.  That’s why Vitacost.com offers essentials for your home, your baby, your pantry, your beauty routine – even your furry, four-legged friends! Since 1994, Vitacost.com has been taking the cost out of healthy living. Today, you can shop over 35,000 products like elderberries to reishi mushrooms from your computer, tablet or smartphone with just a click of a button. Some might say Vitacost.com is the silver platter of healthy living – let them serve you. Vitacost.com is not affiliated with this blog and isn’t responsible for content outside of this article.