January 2024

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“The natural healing force within each one of us is the greatest force in getting well.” ~Hippocrates

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I Am Wishing You a Happy, Healthy and Prosperous New Year!

IN THIS ISSUE:

1) SOUND HEALING AND ITS BENEFITS

2) HERE IS WHAT YOUR SUGAR CRAVINGS ARE TELLING YOU AND WHAT TO DO

3) 7 HEALING FOODS THAT AID AID THE BODY'S RECOVERY

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1) SOUND HEALING AND ITS BENEFITS

Explore the transformative power of sound healing for a harmonized mind and body. Discover the benefits, from relaxation to emotional clarity, and unlock a path to improved mental and physical well-being.

A prevailing trend captivating the interest of fitness enthusiasts is sound therapy, a holistic wellness approach that deploys various instruments to generate specialized frequencies, harmonizing the body and mind.

This practice envelops individuals in a positive aura, fostering mental health improvement, overall well-being, and a tranquil mind through deep and controlled breathing.

As an increasing number of people witness the positive impacts of sound healing, here are some benefits to help you make an informed decision.

Promotes Relaxation

A primary advantage of sound therapy lies in its ability to harmonize the mind, body, and spirit, cultivating a profound sense of relief and relaxation. The therapy triggers the release of hormones such as serotonin, dopamine, and endorphins, bringing balance to bodily systems and instilling feelings of happiness and serenity.

Clears Emotional Pathways

Among the significant benefits of sound healing is its role in healing and clearing energy pathways. This practice facilitates the release of buried traumas and emotional baggage, allowing individuals to emerge rejuvenated and energized, ready to face the challenges ahead.

Contributes to Overall Health

Beyond enhancing mental well-being and releasing stored emotions and energy, sound healing also addresses physical aspects. It aids in alleviating chronic pain, promoting deep sleep, and reducing the risk of heart issues.

Mood Enhancement

Sound healing serves as a mood enhancer by leveraging specific frequency sounds. While disruptive noises like construction and traffic can provoke agitation, the calming sounds of nature, the ocean, or rain have a soothing effect. Sound healing, through its specific frequencies, triggers the release of feel-good hormones, contributing to an improved mood.

Synchronizes Brain and Heart

Achieving harmony between the brain and heart enhances overall bodily function and thought processes. Sound healing, with its specific frequency sounds, fosters synchronization between the brain and heart, establishing improved communication channels. This synchronization accelerates consciousness, promoting clearer thinking and enhanced productivity.

Individualized Experience

The experience of sound healing varies among individuals. Some prefer meditating with harmonic sounds from Tibetan singing bowls. Others find solace in the natural sounds of rain, birds chirping, or waves crashing. For those seeking convenience, there are even apps available that replicate the sounds of nature. These aid peaceful sleep and a clear mind.

In embracing sound healing, individuals can explore a personalized journey toward improved well-being, encompassing mental, emotional, and physical dimensions.

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2) HERE IS WHAT YOUR SUGAR CRAVINGS ARE TELLING YOU AND WHAT TO DO
By Colleen Travers

As anyone who has ever eaten an entire ice cream tub in one sitting, it's very easy to overdo it on the sweet stuff. Sugar is incredibly addicting1, and there are certain hormonal, emotional, and physiological reasons we may crave it so much. Here's a look at some of the factors that cause you to crave sugar and what to do to stop them.

The reasons your body craves sugar.

The average American adult consumes 17 teaspoons of added sugars a day according to the USDA Agricultural Research Service. However, the recommended amount per the Dietary Guidelines for Americans is less than 10% of your overall diet, equivalent to about 12 teaspoons a day. Here are some reasons you might be feeling the need to reach for something sweet:

1. You're exhausted.

"During times of fatigue or exhaustion, the first thing we crave is sugar," says Maya Feller, R.D., a Brooklyn-based registered dietitian nutritionist and author of the upcoming book, Eating From Our Roots. "That's because sugar is rapidly metabolized and is the body's preferred source of energy." Research shows2 that eating sugar is a physiologically adaptive behavior that provides the energy needed to stay awake. The problem with this? Sugar's initial energy boost is short-lived, making you seek out more. These well-balanced meals and snacks are much better for sustained energy.

When you're tired, sugar provides an energy boost because it's metabolized fast. Eating foods high in omega-3, B vitamins, selenium, CoQ10, and vitamin E can nix cravings.

2. You're stressed.

"Past research has found that when primates were under stress, they sought out carbohydrates3—primarily in the form of fruit," says Steven Gundry, M.D., a cardiothoracic surgeon and author of Unlocking the Keto Code. "We think it's because these compounds produce the feel-good hormone serotonin."

Humans under stress react the same way—by reaching for something sweet to feel relief (albeit short). The problem with this is that eating sugar too frequently can create a habit, which stress then ingrains as a behavior.

Carbs come in many forms, and if you're feeling stressed, the best way to balance yourself out may be by consuming complex carbs. That's because they take longer to digest and will keep blood sugar levels stable. If you've got to have something sweet, stick to dark chocolate with 70% to 85% cocoa to prevent a blood sugar spike.

We're wired to crave carbohydrates when under stress, and sugar is a soluble carb. Showing yourself some compassion may help you make better choices—opt for whole grains, apples, berries, or oranges to get a carb fix that won't send your blood sugar soaring.

3. Your gut isn't getting what it needs.

Gundry says one of the theories around what makes humans hungry is the Gut Flora-Centric Theory of Hunger. "This is a theory that says our hunger is controlled by how much our gut bacteria is being fed the foods they need," he says.

If gut bacteria are getting the right kind of fuel, it sends messages to the brain that it's happy4, and we don't have to go looking for additional food." When gut bacteria aren't getting the right nutrition, however, the brain sends out an SOS signal, saying it needs energy fast. The quick fix is often sugar.

But one thing that's much better for your gut health, Gundry says, is prebiotic fiber a non-digestible fiber that nourishes beneficial gut bacteria, halting cravings.

Prebiotic-rich foods include nuts, bananas, oats, and apples. "MCT oil also feeds gut bacteria," Gundry adds. "It's a fat that's absorbed directly from the gut into the blood and liver. From there it's converted into ketones that provide fuel for the brain."

Your gut is a driver of the foods you crave. Eat foods that promote a healthy gut like nuts, bananas, oats, apples, and other prebiotic fibers and you'll crave less sugar.

4. You're consuming too many artificial sweeteners.

"Artificial sweeteners have messed with our system when it comes to detecting sugar," says Gundry. "That's because we don't have sugar receptors in our tongue; we have sweet receptors. Before, sweet receptors tasted something sweet, which was sugar, and alerted the brain and pancreas that sugar was on the way. The pancreas would then produce insulin in preparation."

Artificial sweeteners do not follow the same natural process. First, insulin must pull sugar out of the bloodstream, which can increase the risk of hypoglycemia. "The brain never gets its sugar, and it tells the body to go out and get some more for it," says Gundry. "This can cause someone to eat or drink more artificial sweeteners, creating a craving and habit5, such as becoming addicted to Diet Coke."

Artificial sweeteners make your brain crave more sugar, feeding a never-ending cycle. Avoid them when you can.

The healthiest foods to satisfy sugar cravings.

The next time you're craving sugar, reach for these foods that deliver the complex carbs, prebiotics, etc., your body actually needs:

Fruit, Nuts, Whole grains, Healthy fats like a half an avocado, Purple potatoes, Dark chocolate, Amaranth, Chia seeds (try making chia pudding), Dark leafy greens like kale and spinach, Fatty fish like salmon.

When to see a doctor.

"Sugar cravings are for the most part harmless and a natural occurrence," says Feller. "However, when sugar cravings are combined with dizziness, weakness, or fatigue, it may be a sign of a more serious blood sugar imbalance that needs to be addressed with your physician."

If you're experiencing blurred vision, an increased need to urinate (especially at night), fatigue, and increased thirst with sugar cravings, these could be early warning signs of high blood sugar, and if left untreated could lead to diabetes.

The takeaway.

Craving sugar is what your body was designed to do. Many of the nutrient-dense foods we should be eating daily have naturally occurring sugars already in them. If you consistently eat these foods, regulate stress, and practice good sleep hygiene, your cravings should subside and you'll be sneaking into the cookie jar much less often.

About the author: Colleen Travers is a freelance writer and editor who specializes in health, nutrition, diet, fitness, and wellness trends for various publications and brands. Her work has appeared in Reader's Digest, SHAPE, Fit Pregnancy, Food Network, and more.

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"The Secret of Health for Both Mind and Body is Not to Mourn For the Past, Worry About the Future, or Anticipate Troubles, But to Live in the Present Moment Wisely and Earnestly."  ~Gautam Buddha

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3) 7 HEALING FOODS THAT AID AID THE BODY'S RECOVERY
By Mr. Digital Fingers

Healing foods are the unsung heroes in our journey toward well-being, holding the power to rejuvenate and fortify our bodies. Their remarkable abilities extend beyond mere sustenance, offering a pathway to accelerated recovery and heightened vitality. Whether you’re navigating the aftermath of an illness or injury, or simply aiming to supercharge your body’s healing mechanisms, these seven foods stand as potent allies in nurturing your health back to its peak.

From bolstering immunity to fostering swifter recovery, the impact of these healing foods is profound. Incorporating them into your daily diet isn’t just a dietary choice; it’s a proactive step toward holistic wellness. These culinary treasures possess the potential to transform your body’s healing journey, promising a noticeable difference in your overall health and vitality.

1. Turmeric: This golden spice contains curcumin, renowned for its potent anti-inflammatory properties. Curcumin aids in reducing inflammation, promoting faster healing, and easing discomfort. Add turmeric to your meals or enjoy a warm cup of turmeric tea to harness its healing potential.

2. Berries: Rich in antioxidants and vitamins, berries—such as blueberries, strawberries, and raspberries— support the body’s recovery by combating oxidative stress. These vibrant fruits help protect cells from damage and boost the immune system, aiding in faster healing.

3. Bone Broth: A centuries-old remedy, bone broth is packed with nutrients like collagen, amino acids, and minerals that support gut health and aid in healing. It’s known for its ability to soothe the digestive system and provide essential nutrients for recovery.

4. Leafy greens: Incorporating leafy greens like spinach, kale, and Swiss chard into your diet supplies your body with essential vitamins, minerals, and phytonutrients. These greens are rich in magnesium, calcium, and vitamins A and K, contributing to overall healing and well-being.

5. Ginger: Renowned for its anti-inflammatory and digestive properties, ginger aids in reducing muscle pain, alleviating nausea, and supporting overall recovery. Enjoy it in teas and soups, or add it to your meals for a flavorful boost.

6. Salmon: Packed with omega-3 fatty acids and high-quality protein, salmon supports the body’s healing processes. Omega-3s reduce inflammation, promote heart health, and aid in muscle recovery, making it an excellent addition to a healing-focused diet.

7. Probiotic-rich foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that support gut health. A healthy gut is linked to a stronger immune system and faster recovery, making probiotic-rich foods essential for aiding the body’s healing mechanisms.

Embrace these foods not just as a means to heal but as a lifestyle choice — an investment in your long-term health. Witness the transformative impact as these culinary treasures pave the way for a revitalized, rejuvenated you.

With each mindful bite, sip, and meal, you affirm your commitment to nurturing your body and championing its healing journey. Embrace the nourishing power of these healing foods, savor their benefits, and revel in the profound impact they bring to your pursuit of wellness and vitality.

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PREVENTION IS BETTER THAN CURE!

Thank you for reading.

Livia
www.natural-health-and-healing.com

P.S. If you have a comment or suggestion, just reply to this e-mail. Your feedback is important to me.

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This newsletter is for educational purposes only. It is your right to educate yourself in health and medical knowledge, to seek helpful information and make use of it for your own benefit, and for that of your family. You are the one responsible for your health. You must educate yourself in order to make decisions in all health matters. My views and advises are not intended to be a substitute for conventional medicine, but simply a help you to make educated changes in order to help your body heal itself. If you have a medical condition or concern you should consult your physician.