June 2021

Hello, and welcome to this edition edition of my Natural Alternatives Newsletter!

I hope you will enjoy reading this issue.

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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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IN THIS ISSUE:

1) HOW TO PRACTICE MEDITATION FOR STRESS MANAGEMENT

2) WHICH HERBS HELP REDUCE INFLAMATION

3) MAINTAIN A HEALTHY WEIGHT WITH THESE NATURAL ANTYOBESITY AGENTS

4) UPCOMING NO COST ONLINE EVENTS:TRANSFORM, ENHANCE AND CHANGE YOURSELF

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1) HOW TO PRACTICE MEDITATION FOR STRESS MANAGEMENT
By Elizabeth Scott, MS

Meditation has many health benefits and is a highly effective way to relieve stress and maintain a healthier lifestyle.1 With practice, meditation becomes both more of an easy habit to maintain and more of an effective one as well, given that it builds resilience to stress over time.

Putting in the effort to learn and practice meditation can actually transform your experience of stress in your life. There are many different ways to meditate, and this technique is one of the most basic. With practice, you can use this technique to feel inner peace whenever you need it.

Basic Meditation Practice

Here's how to begin a basic meditation practice:

Step 1: Get Into a Comfortable Position

Choose where and how you'll sit. Many people like to sit in a comfortable chair while others prefer to sit cross-legged on the ground. You want to be able to completely relax while still staying awake.

Ensure that your posture is correct. It is easier to stay awake through long meditations if your back is straight. If you begin your meditation practice with this in mind, your body will become used to the position as you move on to longer periods of time.

Tip: Should you feel your shoulders slump while meditating, simply straighten back up. A straight back will also prevent soreness during longer meditations.If you choose to sit in a chair, sit toward the front of the seat and place your feet firmly on the floor. This will improve your posture and help you concentrate on your practice.

Step 2: Close Your Eyes Gently

When you are in a comfortable position, look into the distance with a soft gaze, then slowly lower your lids. Keep your jaw slack and slightly open as well. You want to relax all of your facial muscles.

Tip: Do not squeeze your eyes tight. If you feel your face tighten, slowly open your eyes, refocus on that soft gaze and lower them again.At this stage, your goal is to relax every part of your body. If you feel some tension in certain parts of your body, take a deep breath and allow it to relax you.

Step 3: Put Thoughts Aside

While you can't control your thoughts, you can control how much power they have over you. This doesn't mean you should ignore or suppress them, but simply remain calm, note them, and then use your breathing to bring you back to the moment. Learning to do this during your meditation practice can help you to let things go in the rest of your life as well.

Tip: If you get carried away in your thoughts, don't be hard on yourself. Take a moment, without judgement, to observe where your mind went off to and then return to your breathing.

Step 4: Keep Going

That’s it, really! Keep putting aside any thoughts that may pop into your mind. The quiet spaces between thoughts will become longer and more frequent the longer you practice.

Tips to Help Your Meditation Practice

Here are a few more tips to keep in mind as you move along on the road to mediation.

* Give it time

Meditation takes practice and a lot of it. If you’re expecting to do it "perfectly," you may actually create more stress than you relieve. There is no "perfect" meditation session and if you go into it with an expectation of perfection, you may let yourself down and won’t want to stick with it.

* Start Small and Work Up

Begin with a short session of 5 minutes. After you are comfortable, move to 10 or 15 minutes until you are comfortable meditating for 30-minute sessions.

With practice, this type of meditation becomes easier and more effective. You will come out of a meditation session feeling relaxed and refreshed, ready to face the rest of your day.

* Track Your Time and Set Goals

It can be easy to lose track of time while meditating and two minutes can seem like an eternity when you are just beginning. This can cause you to worry and have thoughts like "Is my time up?" or "Have I meditated long enough?"

Those thoughts defeat the purpose of clearing your mind. To combat this, you may want to set a timer. Use an app on your phone and set it for the amount of time you want to meditate during that session.

Be sure to use a gentle tone or set it to vibrate so it doesn't startle you when time is up, then turn off the screen and relax.

With practice, you may eventually find yourself saying, "Wow, that was 10 minutes? I could go longer!" When you are comfortable, skip the timer and allow your meditations to last as long as needed.

* Try Another Style of Meditation

If the experience is frustrating for you and you don’t really want to continue, you may find more success with other types of meditation like the karate breathing meditation.

Learn more about meditation and its health benefits.

2) WHICH HERBS HELP REDUCE INFLAMATION
By Aaron Kandola

Many herbal remedies could have anti-inflammatory properties. However, the evidence to support the majority of these claims is lacking. Inflammation is the body’s primary defense mechanism against infections, wounds, and other forms of harm.

However, inflammation itself can be harmful in some cases. For example, many conditions can cause inflammation to remain elevated, resulting in tissue damage.

A range of anti-inflammatory drugs exist to help control inflammation in the body. However, they often have side effects and may not always be effective.

Natural compounds that are present in certain herbal remedies also have the potential to be anti-inflammatory. However, there is much less research in this area.

This article will list herbal remedies with the most evidence for their anti-inflammatory properties.

Turmeric

Turmeric typically comes in the form of a yellow powder from the root of the turmeric plant.It contains a chemical called curcumin, which may have anti-inflammatory properties.

Several studies Trusted Source have shown that turmeric can help reduce inflammation and discomfort in people with arthritis.

It works by limiting the production of molecules called cytokines, which cause inflammation.

Researchers continue to investigate how curcumin affects inflammation in a range of other conditions, such as inflammatory bowel disease. Curcumin has the most substantial Trusted Source evidence base for its anti-inflammatory effects compared with other herbal remedies.

Turmeric is available in the form of capsules, tablets, teas, pastes, and extracts. Methods of taking turmeric will vary, depending on the intended use.

Ginger

Ginger, or Zingiber officinale, is a tropical plant that has long had a place in traditional medicines.

Ginger may have anti-inflammatory properties. There is evidence showing that many of ginger’s constituents can limit the production of cytokines and the activity of cyclooxygenase enzymes, which promote inflammation.

Research has found that the anti-inflammatory properties of ginger could be useful in treating several conditions, including arthritis and pain.

Ginger can be fresh or a dried root. It can also come in the form of tablets, capsules, and teas.

Green Tea

Green tea comes from Camellia sinensis leaves. Research has linked it to a variety of health benefits, such as aiding weight loss.

Green tea has anti-inflammatory properties that could underlie some of these specific health benefits.

For example, there is evidence Trusted Source to suggest that a component of green tea could disrupt processes that cause inflammation in the arthritis.

Other studies Trusted Source have found that green tea can have a positive effect on inflammation in people with metabolic disorders. Researchers suggest that it may drive these anti-inflammatory effects Trusted Source.

Green tea typically comes as a hot or cold drink. It is also possible to buy capsules, tablets, and creams that contain green tea.

Many other herbal remedies may also have anti-inflammatory properties.

Examples include Trusted Source:

* thyme
* white willow bark
* frankincense
* resveratrol

However, there is not much research available on these remedies. Without this research, it is not possible to say with certainty whether these anti-inflammatory effects exist, or if they are effective treatment options for people with inflammatory conditions.

While a greater evidence base exists for the remedies in this article, the research in this area is still in the early stages.

For example, scientists have conducted many studies into the anti-inflammatory benefits of turmeric. However, the quality of these studies is not high enough Trusted Source to support the claim that turmeric can effectively reduce inflammation in humans.

It is also important to remember that studies in this area tend to use highly concentrated forms of these herbal remedies.

In some cases, certain compounds are isolated. One example of this is curcumin from turmeric. This means that the effects may differ when taking different forms of the remedy.

3) MAINTAIN A HEALTHY WEIGHT WITH THESE NATURAL ANTYOBESITY AGENTS
By GreenMedInfo Research Group

Achieving and maintaining a healthy weight may be tough, but these natural aids can help you lose unwanted pounds -- and keep them off for good.

Mother Nature is all about balance, but the pace of modern life can cause you to feel a bit tilted at times. If you are struggling with maintaining a healthy weight, or even if you have only a few pounds to lose, these six natural anti-obesity agents can help you shift the scale into equilibrium.

1. Cinnamon

This warm, reddish-brown spice comes from the inner bark of trees from the genus Cinnamomum and is used to flavor sweet and savory foods and beverages the world over. What you may not know is that cinnamon is also a powerful metabolic catalyst.

A 2019 research paper published the results of a systematic review and meta-analysis of cinnamon's effect on body weight, body mass index (BMI), waist circumference (WC), waist-hip ratio (WHR) and body fat mass. The review encompassed 1,480 participants from 21 randomized, controlled trials and found that cinnamon consumption significantly reduces BMI, body weight and WHR.

Cinnamon has anti-hyperlipidemic and anti-hyperglycemic effects, making this common spice a potent ally for individuals with insulin sensitivity who wish to control their weight. Cinnamon may also stimulate the development of brown fat, a type of fat that is considered essential to healthy metabolism.

High percentages of brown fat are linked to reduced levels of branched chain amino acids (BCAAs), which, although essential for many body functions, are linked with obesity, insulin resistance and Type 2 diabetes at high levels.

2. Cocoa / Dark Chocolate

Dark chocolate is made from the solids and butter extracted from cacao beans. These prized beans are actually the dried, fermented seeds of the Theobroma cacao tree, a small evergreen native to Central and South America.

Food-grade extracts from the beans include powders, extracts, nibs, butters and solids, all packing enormous health benefits. When used in the making of dark chocolate, cocoa, which is made from cacao beans that have been roasted, may even help you fight obesity and overweight.

A 2018 review and meta-analysis on cocoa supplementation found that dark chocolate reduces body weight, BMI and waist circumference. Dose and duration were important determinants for favorable effects. When shopping for healthy dark chocolate, it's best to stick with organic cocoa beans with at least 70% cacao for optimal health effects.

3. Citrus and Citrus Extracts

A ubiquitous dietary trope is replacing a bacon-and-eggs breakfast with half a grapefruit when you're on a diet. This symbolism was rooted in good sense -- citrus fruits have been scientifically linked to fat-burning. But what is it about citrus that revs up your metabolic engine?

A 12-week study on overweight adults found that supplementation with a citrus extract powder resulted in a significant reduction in body fat compared to placebo. A 2008 study on a citrus-based dietary supplement saw participants lose weight and reduce their overall body fat.

Researchers opined that the weight loss may be attributable to the extract's high polyphenol count, a benefit not available in average grocery store juices. A similar study on healthy women drinking commercial pasteurized orange juice for two months produced no change in body composition.

4. Green Coffee Extract

Green coffee beans are exactly that -- coffee beans that haven't been roasted. These raw, nutty beans are developing a following for numerous health-promoting qualities, including a growing reputation as a weight-loss supplement. Loaded with antioxidant compounds called chlorogenic acids, raw green coffee beans may help rev up your weight loss efforts.

A 2020 review and meta-analysis on studies of green coffee extract (GCE) on anthropometric measures in adults found that the supplement had a beneficial effect on body weight, BMI and waist size. Researchers determined that GCE could provide a safe, cost-effective alternative in the treatment of obesity.

A separate meta-analysis reviewed 16 randomized controlled trials on GCE and found that the supplement improved obesity indices, including lowering BMI in obese and overweight individuals. To gain maximum benefit, supplementation periods of at least four weeks are indicated.

5. Soup

Soup may be a broad category, but if you are overweight, including soup in your dietary routine can help turn your metabolism into a fat-burning furnace. A 2020 meta-analysis sought to determine the mechanisms behind this association by reviewing 1,873 scientific articles and seven cross-sectional studies on soup consumption and obesity. Incredibly, all studies in the review indicated a significant inverse correlation between  soup consumption and obesity.

For optimal weight-loss and health benefit, focus on soups with fresh, whole ingredients -- not processed, canned varieties. Miso, vegetable stock and pastured chicken or beef broth are all highly nutritious ingredients on which to base a variety of soup recipes. Don't forget to add vegetables like garlic, onion, carrots and celery to your soup stock. These sulfur-rich vegetables boost the nutritional profile of your stock and enhance flavors, ensuring your soup is a tasty, vitamin and mineral-rich lunch or dinner option.

6. Spirulina

Spirulina, or blue-green algae, is a nutritional powerhouse that is cultivated in both fresh and salt-water environments. With use that dates to the Aztecs, spirulina has stood the test of time as a nutritional supplement. Modern science has revealed that it may also be a potent ally in the modern fight against obesity.

There have been numerous studies on the use of spirulina as a weight-loss aid, including a 2019 systematic review and meta-analysis that found spirulina supplementation had a significant effect on body fat percentage and anthropometric indices such as waist circumference. A 2016 study found that three months of regular consumption of spirulina not only improves BMI and weight but also results in improvements in blood pressure and endothelial function.

To effect optimal weight loss and keep it off, any supplementation regimen should be combined with dietary adjustments such as fasting or limiting overall caloric consumption and avoiding foods with excess sugar. In addition, including daily intentional movement will provide a boost to metabolism and may even enhance your mood.

When it comes to achieving and sustaining healthy weight, there is no magic pill. But there are helpful allies in the food-based medicine cabinet that can help you stay on course and feel your best while you watch the pounds melt away.

The GMI Research Group (GMIRG) is dedicated to investigating the most important health and environmental issues of the day.  Special emphasis will be placed on environmental health.  Our focused and deep research will explore the many ways in which the present condition of the human body directly reflects the true state of the ambient environment.

4) UPCOMING NO COST ONLINE EVENTS: TRANSFORM, ENHANCE AND CHANGE YOURSELF

I am excited to invite you to check out the following online events:

You can sign up even when the event is over or you are not able to attend. You will get access to the recording.

How to Align Your Energy Field With the Vibrational Medicine of Gemstones & Ancient Vedic Wisdom

Intuitive Medicine Summit:June 7-11, 2021

 Discover Mind-to-Matter Science: Train Your Brainwaves to Transform Your Health & Create Your Own Reality

Ayurvedic Wisdom & Modern Science for Living a Long, Healthy, Conscious Life: Shift Physical and Emotional Obstacles to Your Wellbeing for More Energy, Joy & Vibrant Health

Practices to Clear Your Energy Channels, Alleviate Stress & Anxiety, and Open Your Cosmic Flow: Experience a Guided Meditation to Release Emotional Toxins and Restore Calm, Peace & Balance:

Supercharge Your Chakra Practice: How to Heal Your Energy Centers & Unleash the Full Power of Your Life Force.

For more information and to check out other upcoming courses and events go here. New programs are added frequently.

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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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