3-Improving-resilience-36147

Create Your Salad with a Balanced Nutritional Value

An interesting fact about preparing your salad is that you can get creative in your choice of ingredients to add in the recipe, develop your own formula and produce a unique taste. But, that can also be the challenging part as you create your salad. While you cannot fail to make a tasty salad, you may miss a vital point or two – the calorie count and/or your fitness goals. For example, if weight loss is your goal, going high on calorie is not going to help, which often happens when one goes about making a salad.

Here are the basic rules for making a perfect salad that supports your fitness goals.

1. Make It Colorful

Vegetables are great sources of vitamins and minerals. Since the nutrient profile of each vegetable varies from the other, include as many vegetables as possible to get all nutrients when you create your salad.

Green – Spinach, leafy greens, broccoli, cucumber, green cabbage, green beans, asparagus and, lettuce are some of the green vegetables. The nutrients in these vegetables include zinc, calcium, magnesium, potassium, protein, chlorophyll, vitamins A, C, D, E, K and B6, fiber, iron, copper, carotenoids, omega-3 fatty acids, selenium, phosphorus, and manganese.

Red – Beets, red onions, tomatoes, radishes, red cabbage and red potatoes are red vegetables. The nutrients in red vegetables include manganese, dietary fiber, vitamins A, B6, C, E and K, iron, copper, calcium, magnesium, phosphorus, copper, folate, potassium, and protein.

Blue And Purple – Eggplant, purple carrots, purple cabbage, purple potatoes and purple asparagus are some of the vegetables in blue and purple colors. The nutrients available in these vegetables include iron, copper, magnesium, calcium, dietary fiber, vitamins A, B1, B6, C and K, folate, protein, potassium, manganese.

White – Cauliflower, onions, potatoes, mushrooms, white corn and shallots. Nutrients available in white colored veggies include vitamins A, B6, C, K, iron, calcium, folate, protein, potassium, magnesium, phosphorus, niacin, selenium, zinc, and manganese.

Add a minimum of three different colors of vegetables in your salad every day.

2. Add Power With Protein When You Create Your Salad

Veggies are a great source from which you can get your nutrients. However, plant proteins are not complete and hence to get your share of protein, you need something more in your salad. How about nuts? Tempting enough? Nuts are not all about taste as they are rich sources of nutrients and specific nuts are high in protein. Add almonds, peanuts, pistachios, walnuts, and cashews as toppings. Remember, nuts are great for heart health too. If you aren’t a vegetarian or vegan, you may add cooked egg, shrimp, sardines or chicken breast. Vegetarians and vegans can opt for chickpeas, kidney beans, black beans, other legumes, and tofu. Take care while adding nuts to your salad as they are high caloric. About a tablespoon of your choice nut/nuts will suffice.
Essential nutrients to create your salad

3. Taste And Health Perfect Dressing

Oily dressing can be better for health than a creamy dressing. Olive oil is one of the best choices for a perfect salad dressing. Greek yogurt-based dressing for your salad is also ideal as it is rich in protein. Other healthy choices you can opt for as you create your salad include lemon vinaigrette salad dressing and sesame-ginger vinaigrette.

How Can a Perfect Salad Help Adrenal Fatigue Syndrome (AFS)?

AFS, one of the many health conditions wrongly assessed, can be effectively balanced with the right type of diet. AFS is a set of symptoms caused by poor functioning of adrenal glands. adrenal fatigue treatment includes fatigue, allergy, lethargy, pain in joints and mild depression. Yet another symptom is difficulty getting up in the mornings and having high levels of energy in the evenings. Since these symptoms can be assigned to certain other medical conditions as well, AFS often goes undiagnosed.

Having a perfectly planned balanced diet goes a long way in addressing AFS. To get nutrients to required levels, you can incorporate eating salad into your regular diet. To make it work best, create your salad customizing it to suit your needs and to be relieved from AFS.

Here is how a healthy salad helps to balance AFS:

  • Green leafy vegetable such as spinach and lettuce in the salad are rich sources of iron, vitamin C, fiber and magnesium, which promote the health of your body and mind.
  • Including protein-rich foods in your salad boost energy levels, which otherwise are low in those with AFS.
  • Nuts and olive oil added to your salad will support maintaining healthy fat levels thereby promoting adrenal function. Fats are a source of energy that can aid in curing mild depression.
  • Vegetables such as cauliflower, broccoli, and radishes help to maintain ph levels thereby neutralizing acidity, a common symptom in those with AFS.

Benefits of why you should create your salad

Fighting NEM Stress Response System With Healthy Salad

The NeuroEndoMetabolic (NEM) Stress Response is your body’s response to stress. When adrenal glands, which produce cortisol, a stress hormone, do not function at optimum levels, the overall stress response of your body, meaning the NEM stress response, weakens. By improving adrenal function with a balanced diet, you can improve NEM stress response.

To preserve your body’s stress response, you need to follow a perfect diet plan. When your NEM stress response is poor, it can result in symptoms including fatigue, low energy levels and insomnia develop. Create your salad to balance the symptoms as well as to improve adrenal function and your immunity thereby bringing your NEM stress response to function optimally.

Warning

While having a healthy salad greatly benefits your body and mind, some may experience an allergic reaction to certain ingredients. Hence, while you prepare your salad, ensure that you are not allergic to any ingredient that you prefer to add use this link
.

Many suffering from AFS may have poor digestive systems, it is also advisable not to mix fruits and vegetables to create your salad. It doesn’t have to be either an all-veggie salad or all-fruit salad. Of course, you can have your healthy share of nuts and seeds.

Vitamin

Adrenal Fatigue Treatment: What Are The Options?

As those suffering from adrenal fatigue are aware, the condition does not happen overnight. Nor do the myriad different symptoms that may be indicators of the condition. More often than not, the efforts of conventional medicine look at addressing each of the different symptoms you may be suffering from individually, instead of looking for the single cause that presents itself as this diffuse range of symptoms. More often than note, those with this condition look at alternative forms of adrenal fatigue treatment in an effort to get healthy once more.

Adrenal Fatigue – The Medical Discrepancy

Although adrenal fatigue has been recognized as being a distinct clinical syndrome for many years, the majority of healthcare professionals are not really familiar with the condition. This is largely due to blood tests not showing an actual result for the condition, as they tend to look for certain specific markers in order to identify a specific condition. Traditional tests are not able to do this in the case of adrenal fatigue. In many instances, those with adrenal fatigue see their blood tests fall within the normal ranges when tested. Yet there is no argument that ‘something’ is wrong. This makes treatment for adrenal fatigue extremely difficult. Besides this, adrenal fatigue symptoms and treatment varies from one person to the next, simply because there are different stages of the condition, symptoms from person to another varies, and the root cause in each person may differ.

As far a western medicine is concerned, medical treatment for adrenal fatigue is, basically, non-existent. In fact, the condition is not even recognized.

Two tests that use surrogate markers for adrenal function check on cortisol and DHEA by serum. They allow you to determine whether your body is either in an anabolic state (building up) or catabolic state (breaking down). They are, however, not true diagnostic tests. Another test for adrenal health is a saliva test that measures the levels of the adrenal hormones. The results of this test also do not allow for a determined diagnosis. Using several different testing methods, however, would enable to give an indication as to whether you may be an adrenal fatigue candidate. Due to the subclinical nature of the condition, however, these tests, in conjunction with symptomatic evidence, gives you the best indication as to whether you are dealing with adrenal fatigue or not. At the end of the day, adrenal fatigue symptoms and treatment thereof largely depends on the stage of the condition.

One has to be cognizant of the fact that your hormone levels may fluctuate throughout the day, so the time of day tests are carried out may cause a variation in results. Any medical treatment for adrenal fatigue would need to bear this in mind. Adrenal fatigue treatment would also need to be in keeping with your particular stage of the condition.

The earlier stages of adrenal fatigue see a marked rise in cortisol levels, often resulting in a hormonal imbalance skewed in favor of cortisol. The latter stages of the condition see the reverse, i.e. very low cortisol levels. This means that any medical treatment for adrenal fatigue would need to change as well in order to compensate.

As for medications targeted at adrenal fatigue, especially when self-medicating, a number of paradoxical reactions may occur – usually because all combined factors are not taken into consideration. Some of these reactions include:

· Feeling even more fatigued
· Increase in anxiety
· Heart palpitations
· Dizziness or lightheadedness
· Brain Fog
· Sleeping problems
· Going into an adrenal crash after self-medicating

The list is long, and many of these reactions may add to or increase the symptoms you already have. This reaction may be due to a neuroendometabolic (NEM) stress response which is no in a state of homeostasis. Medicating when it comes to adrenal fatigue should thus only be a consideration with the guidance of an experienced healthcare practitioner well-versed in adrenal fatigue symptoms and treatment.

Adrenal Fatigue Treatment – A Holistic Solution

Those with adrenal fatigue may have myriad symptoms – with no two people’s being the same.

There is, in women, a strong relationship between ovarian, adrenal, and thyroid health because these organs are co-dependent on each other. This is often referred to as the Ovarian, Adrenal, and Thyroid (OAT) axis. If taking medication for the thyroid, for example, it may influence the ovarian cycle and thus ultimately impact the adrenal glands. The same goes for medication with regards to the adrenals or ovaries having an effect on the other two. This is, essentially, because the OAT axis, in essence, makes use of and produce hormones that work in conjunction with each other. In other words, anything that affects one ultimately affects all three. Treatment should thus take this into consideration or you end up with a hormonal imbalance – one of the most marked symptoms of adrenal fatigue.

A more holistic approach that takes into account that each part of the body has a marked influence on the performance of the entire organism thus makes sense when it comes to adrenal fatigue treatment.

Solving Adrenal Fatigue

Nobody developed adrenal fatigue overnight. In fact, it takes a long time before your adrenal glands finally decide to pack it in. So, although healing is entirely possible, it will take some time before your adrenal glands (and the other impacted functions) return to normal. But there is something anyone can start doing
Immediately:

· Get rid of or solve the mental stress – whether monetary, work-related or personal.
· Get enough sleep – Try for eight hours a night at least.
· Avoid the stimulants – caffeinated beverages stimulate the mind (and body) and interrupt your sleep pattern.

· Avoid electromagnetic exposure – All electrical appliances give off electromagnetic waves. These may prevent your melatonin levels from increasing for sleep. Turn off electrical appliances before going to bed, and keep them away from your sleeping space.

· Get some exercise – This does not imply you should train for a marathon. In fact, over-exercising is just as bad for someone with adrenal fatigue as too little. Gentle exercise like walking (the dog, who will be grateful), gentle aerobics, or yoga are great. Not only will you tone muscles, but this kind of exercise reduces depression, normalizes cortisol, insulin, thyroid, blood glucose, and growth hormone levels as well.

· Make dietary changes – A life of takeout may be convenient, but the additives and preservatives cause a toxic buildup on the one hand, while your body does not get the necessary nutrients needed to restore adrenal (and other) health. The adrenal fatigue diet does wonder in this regard.

· Supplements – There are a wealth of supplements that may be of benefit for someone with adrenal fatigue. Before jumping on the bandwagon and getting everything out there, however, do consider consulting a qualified healthcare practitioner first. This will allow you to ascertain exactly what supplement you may need for your particular stage of adrenal fatigue and its corresponding symptoms.

Irene Colling Boshoff is an ex-educator turned writer. Her interest in the natural health field, more especially adrenal health, came about after a two-year stint battling depression. Becoming addicted to the medication she was on at the time, Irene started exploring the reason for her condition, realizing adrenal fatigue, was, to a large extent, the underlying cause and acted on it. She has been off medication for 14 years.

Adrenal fatigue treatment does not have a one-size-fits-all solution. There are very many factors to take into consideration. In order to undertake the long journey to recovery, you need to look at all aspects of your health, as the medical field has no easy solution to the problem. You cannot overcome this condition by popping a few pills, but instead, need to make some real changes to your lifestyle and other habits.

Digestive-Disorders-740x414

The Effective Natural Digestive Health Supplement

There are a lot of digestive health supplements on the market today, and it can be overwhelming to try and dig through the shelves of bile tablets, flax seed liquid, and probiotic yogurts. To understand how to choose a digestive supplement, it helps to know a little bit about digestion. The purpose of digestion is to provide the body with those things it can’t manufacture on its own, like certain vitamins, proteins, and all minerals. A properly functioning digestive system has appropriate enzyme levels, low levels of bad bacteria, and a good population of healthy gut flora.

Digestive Health

Better Absorption of Minerals

Intact Digest with Nutri-Mastic is highly ionic and highly photonic which translates into greater absorption of essential minerals. A good digestive supplement will not only support your digestive flora but also provide the minerals your body needs to function and digest food properly. Unfortunately, many people do not get all of the necessary vitamins and minerals in their everyday diet, which is why taking a digestive health supplement is so important.

The History of Mastic

Mastic gum is a classic digestive health supplement that has been used throughout the Mediterranean for centuries to promote good digestion, relieve bloating and constipation, and even freshen breath. In ancient Egypt, it was used as a strong remedy for many digestive disorders. Roman soldiers would take it into battle and rub it into wounds to fend of infections. Columbus even sailed to the new world in search of it. It is the backbone of many digestive health supplements, and with good reason — not only does mastic gum promote good digestion, it actually kills off harmful bacteria while leaving the good ones alone.

What Makes Nutri-Mastic Different?

When combined with a probiotic and a special blend of minerals, like those found in Nutri-Mastic, mastic gum can support absorption of vitamins and minerals more readily into the body and work to its fullest potential, even in very unhealthy digestive systems. The unique blend of mastic gum with verified ionic minerals is what sets Nutri-Mastic apart as a digestive health supplement, and makes it perfect for anyone who needs a little natural digestive help.