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10 Amazing Things to Know About Pre and Probiotics

Pre and Probiotics

Prebiotics are a kind of fiber that the human body can’t digest. They are food for probiotics. On the other hand, probiotics are small living organisms, including yeast and bacteria. They both assist the body in building and sustaining a healthy colony of bacteria as well as other microorganisms.

These food supplements help in inducing the growth of beneficial bacteria by providing food and also creating an environment where all microorganisms can flourish. Pre and Probiotic supplements like- Align, Advanced Probiotics and Mega Foods are growing and being found by people across America.

The Case for Probiotics

Probiotics are live microorganisms that can be consumed via Probiotic supplements or fermented foods. Studies have shown that the imbalance or balance of bacteria(probiotics) in your digestive system is connected to your overall health.

This means that probiotics stimulate a healthy balance of the gut, and it has been connected to a wide range of different health benefits. The benefits of probiotics include good digestive health, weight loss, immune function and many more. Below is an overview of some of the benefits of probiotics:

Probiotics assist in balancing the friendly bacteria within the digestive system

There are several live microorganisms that live in the gut. These organisms (Probiotics) induce and grow “good” bacteria that can provide several health benefits when consumed. The health benefits are believed to result from the capability of probiotics to restore the natural gut bacteria balance.

Probiotics can assist in preventing and treating diarrhea

Probiotics are universally known for their ability for preventing diarrhea and minimizing its severity. Diarrhea is a typical side effect of consuming antibiotics. It happens because antibiotics negatively affect the balance of both good and bad bacteria within the gut. Over the year’s probiotic has been known to reduce the risk of antibiotic-related diarrhea.

In one study, it was discovered that consuming probiotics reduced antibiotic-related diarrhea by 43%. Probiotics could also assist with other kinds of diarrhea which are not particularly associated with antibiotics.

Probiotics supplements enhance certain mental health conditions
Experts in the field of mental health have found out that there is a special group of probiotics called Psychobiotics. This type of bacteria helps to treat a range of mental health conditions like depression. It can also boost your overall mood.

Pre and Probiotics
Pre and Probiotics work wonders

Most Probiotic strains can help in keeping your heart healthy

Probiotics help in keeping your heart healthy by reducing LDL, blood pressure and cholesterol. A lactic acid-generating bacteria helps to reduce cholesterol by shattering bile in the gut. Bile, which is a naturally occurring body fluid, typically made of cholesterol, helps with digestion.

When bile is broken in the body, the probiotics stop the bile from being reabsorbed within the gut, where it could enter the blood in the form of cholesterol.

Probiotics might help in boosting your immune system

Probiotics assist in giving your immune system a boost and also helps in inhibiting the growth of dangerous gut bacteria. Furthermore, certain probiotics have been noted to enhance the production of organic antibodies within the body.

They may also stimulate immune cells such as the IgA-producing cells, natural killer cells, and T lymphocytes cells. It has been discovered that consuming probiotics reduced the duration and likelihood of respiratory infections. But, the facts to back up the discovery is weak.

The Case For Prebiotics

If being healthy is significant to you like it is to us, you must have heard of probiotics and all the fantastic benefits they have for your health. Prebiotics are also just as important as Probiotics? Probiotics won’t even be able to carry out their tasks properly without prebiotics. These non-digestible fiber compounds are recognized as ferment and oligosaccharides in the body.

When prebiotics is consumed, it provides the digestive system with several health benefits; including lower risk of diseases, better immune system, and weight loss. Let us take a close look at some of the great things you can enjoy by just adding prebiotics in your diet.

Pro and Prebiotics keep the gut healthy and happy

Prebiotics is known to maintain a healthy gastrointestinal body system by increasing the diversity and presence of good bacteria. The good bacteria are then able to utilize the prebiotic fibers to survive and also to generate short-chain fatty acids.

Most of these fatty acids could then be utilized to enhance the lining of the gut. Also, prebiotics help in improving overall digestion and reducing the risk of Candida virus, leaky gut syndrome, and other intestinal problems.

Pro and Prebiotics reduce your vulnerability to cancer

Proper consumption of prebiotics has shown to reduce the number of cancer cells and free radicals in the body. Precisely, colon cancer is related to increased toxins and free radicals in our bodies which are not removed quickly enough. Most studies show a drastic reduction in cancer and tumors cells in those who consume diets packed with prebiotics.

Pre and Probiotics assist your body in absorbing nutrients properly

Remember how we said probiotics won’t exist without prebiotics? Prebiotics assist probiotics recolonize within the gut. Whenever your body is incapable of absorbing nutrients, prebiotics switches off its autoimmune responses, thus helping you convert food into energy.

Furthermore, by properly absorbing nutrients, including minerals such as calcium and magnesium which are necessary for bone health. Prebiotics also helps in keeping your bones protected.

Prebiotic Supplements help in maintaining healthy hormone levels

A healthy gut is a healthy you! Recent studies have discovered links to gut health and mood regulation. Most physicians call our gut the second brain (which certainly feels true whenever you skip lunch!) Probiotics and prebiotics assist the body in absorbing essential nutrients which help in building hormone chemicals.

Some studies also link mood disorders such as depression and anxiety to imbalanced gut health.

Probiotic Supplements assist in reducing the risk of cardiovascular disease

Individuals who consume diets rich in prebiotics have lower chances of experiencing cardiovascular disease. Getting the right dose of prebiotics (4-6 grams) assists in reducing glycation, a major cause of increased free radicals within the body. Prebiotics also contain what is referred to as hypo-cholesterolemic effect which assists the body in combating cardiovascular disease.

3 Natural Ways to Alleviate Menstrual Cramps

Natural Menstrual Cramps

Many women are all too familiar with the pain and discomfort that can coincide with the beginning of their monthly menstrual cycles. This pain and discomfort can range from a mild annoyance to debilitating cramps that may even leave you bedridden. Fortunately, relief can be gained from a variety of home remedies.

Drink Lots of Water

This remedy may sound a bit odd to some people, but drinking water will prevent water retention and allow you to avoid the painful bloating that can accompany your monthly cycle.

Warmer water is most effective because it will increase the flow of blood to your skin and help to relax the muscles that are cramping. You can also eat water-based foods to increase hydration levels. Some of these foods include watermelon, cucumbers, lettuce, and celery.


Ginger can be grated into a warm glass of water to provide yourself with a homemade cramp-reducing drink. Ginger can help relieve menstrual pain for women and may be able to perform as well as ibuprofen does.

In fact, one study demonstrated that four 250 mg servings of ginger powder for three days worked even better than ibuprofen for some sufferers of menstrual cramps. Ginger can act as a blood thinner, so it is important for women who are taking other medications that might thin the blood to speak to their physician before using ginger to relieve menstrual pain.


A heating pad, hot water bottle, or buckwheat heating pad against the abdomen can provide a lot of relief to women fighting off menstrual cramps. Heat is capable of relaxing the muscle of the uterus as well as helping surrounding muscles relax.

You can also expose your abdomen to the warm water that will ease the symptoms associated with menstrual cramps by soaking in a warm tub of water. In addition to relaxing the muscles of the abdomen, you will gain relief for the muscles of the back and legs.

This can work from the inside out also as drinking a warm glass of tea, water, or other beverage can also ease the pain associated with menstrual cramps.

Too many women dread the pain of their monthly cycle. This is because the pain and discomfort that accompanies this cycle cause them to suffer in silence and also affects their quality of life.

The methods detailed above can be used at home to provide yourself with relief from monthly menstrual cramps.
Here’s another article you might enjoy: Water You Waiting For – Health Benefits of Hydration

The Health Benefits of Air Fryers

Air Fryer

What is an Air Fryer?

Air fryers are countertop appliances that work like mini convection ovens. The suspended basket and inner chamber make it possible for hot air to flow around the food.

Making for even cooking, and quick crunchy perfection, says Laura White Angelo, RD, author of the Magical Air Fryer Manual and Cookbook. You can also put other well-sized pans and dishes inside for baking, Laura adds.

Air fryers have recently become the most trending thing since crockpots. But, can you replace your ancient oil fryer with air as a good and healthy alternative?

Contrary to its name, an air fryer does not technically fry food. Air fryers are compact kitchen appliances that help in circulating hot air around your food. The hot air cooks the food and provides it with a browned color and a crispy taste.

To cook the food, you will place the food in a basket-like basin, and the air fryer cooks it, and all excess fat drops down to a pan.

Cooking with the help of an air fryer might take longer than thorough frying, but not too much.

When comparing different recipes, French fries normally take about six (6) minutes to deep fry, while an air fryer would take about twelve (12) minutes.

Deep frying chicken can take between 15 to 20 minutes, but it could take 25 minutes or more when using an air fryer.

Air fryers are marketed as a healthier means of cooking foods such as fries and chicken wings and spring rolls. This, with little to no oil, while maintaining that crispiness and fried flavor that people love.

Sales figures show that consumers are purchasing into the newest fad, with over 4,000,000 units sold over a recent 9-month period.

In case you are in the market for a good air fryer, we encourage you to take a closer look at the 3 top Cuisinart Air Fryers discussed below:

Cuisinart TOA-60 Convection Toaster Air Fryer

This exceptional kitchen workhorse is a premium full-size oven toaster with an inbuilt air fryer. Meaning it doesn’t only bake, toast, and broil; it also allows you air fry inside the toaster oven.

Air frying, which utilizes prevailing ultra-hot air, is known to be a healthier way for preparing delicious and tasty fried favorites, from fritters to wings to shrimp to fries.

Toaster oven stays on the countertop, this air fryer does not have to move from one spot to another, or from the counter to the cupboard. Enjoy the crispiness without the messy cleanup and calories, with the Cuisinart Air Fryer Toaster Oven!

Cuisinart TOA-60BKS Convection Toaster Oven Air Fryer

This incomparable kitchen toiler is a first-class full-size oven toaster with an intrinsic air fryer. This means that it does not only overheats, breads and broils, it also enables you air fry within the toaster oven. Air frying, which employs predominant ultra-hot air, is well-known to be a better way for making enjoyable and tasty cooked favorites, from squanders to wings to shrimp to fries. Enjoy the crunch without the untidy cleanup and calories, with the Cuisinart TOA-60BKS Air Fryer Toaster Oven.


1800 watts7 Functions:
Air Fry, Convection Broil, Convection Bake, Bake, Toast, Warm, Broil.
0.6 Cubic Foot Inside with light big enough to Air Fry up to 4 lb., toast 5 slices of bread, bake a 5 lb. chicken or 12″ pizza
Adjustable Thermostat
60 Minute Timer/Auto Shutoff
Toast Shade Selector-Timer
Nonstick Easy-Clean Interior

Cuisinart AFR-25 Air Fryer – One Size Silver

The Cuisinart AFR-25 Air Fryer is a unique kitchen appliance and a top-class large oven toaster with an inbuilt air fryer in it. This air fryer does not only toast, broil or bakes, it also gives users the opportunity of air frying right inside their cooker. Air frying is a healthy way of cooking tasty fried foods, ranging from fritters to wings to shrimp and fries. And since the toaster oven stays on the countertop, the Cuisinart AFR-25 Air Fryer doesn’t have to move around too much, from counter to cupboard.

What are the Health Benefits of Using Air Fryers?

Most sources believe that air fryers provide users with numerous health-related benefits for cooking fried foods. When used the right way, air fryers offer the following health benefits.

Utilizing Air Fryers can enhance Weight Loss

An intensive intake of fried foods is believed to have direct links with higher obesity risk. Why? This is due to the fact that deep-fried foods are always high in calories and fat. Switching from deep-fried foods to air fried foods and minimizing regular intakes of unhealthy oils can help in promoting weight loss.

Air Fryers are Safer than Deep Fryers

Deep-fried foods often involve heating a big container filled with scalding oil. This can end up posing a safety risk. While a good air fryer does get hot, there’s no risk of splashing, spilling, or unconsciously touching hot or warm oil. It is advisable that people should always utilize air frying machines carefully and abide by the instructions to ensure their safety.

Air Fryers Minimize Vulnerability to Toxic Acrylamide Formation

Frying your food in oil could lead to the development of dangerous compounds, like acrylamide. Acrylamide forms in most foods during high-heat cooking approaches, like deep frying. According to the National Cancer Institute in the USA, acrylamide might have connections to the development of certain cancers, including ovarian, breast, endometrial, as well as oesophageal cancer. There are also other studies that suggest a link between dietary acrylamide and ovarian cancers, kidney or endometrial, although the results are still uncertain.

Less Intake of Deep-Fried Foods Decreases Disease Risk.

Eating traditional deep-fried foods and cooking with oil continuously has links to several negative health conditions. Substituting deep frying with other less risky cooking methods like air frying can decrease an individual’s risk and vulnerability to these complications.

In Conclusion

The major reason people prefer air frying is that, compared with other cooking methods, like deep frying, air frying significantly decreases the overall intake of calories. In fact, most individuals decrease their intake of calories by 75 to 85%, on average, when utilizing air fryers.

Yes, air fryers assist you in making delicious fried foods in a better and healthier way. However, it is essential to still consume air-fried foods in moderation in order to maintain a balanced diet.

7 Tonics, Teas and Powders for Weight Loss You Can Buy on Amazon

Tonics Teas Powders

Being overweight is considered to be one of the major health issues faced in the United States and the world in general. When an individual is inactive and overweight, they may experience certain health issues and stand the risk of having deadly complications. From high cholesterol to heart attack, atrophied muscles to nerve damage, being unfit, and overweight is a severe problem.

Luckily, individuals who desire to lose weight and stay fit can exercise to lose weight. The only problem, however; is the lack of consistency and effort. Although many individuals want to adopt a healthier lifestyle and shed pounds, less than 27% of those individuals who wish to lose weight will actually achieve their goals. 

With many individuals lacking the time to go to a gym or a fitness center, it’s tough to start working out or adopt a good weight loss plan. Fortunately, you can purchase weight loss and fitness products for yourself. A person can easily use these products to assist your weight loss plan. In this post, we have rounded up the seven of the best weight loss tonics, teas, and powders on Amazon that can help you lose weight, stay fit, and enhance your overall health. 

Tonics, Teas, and Powders

SlimFast Original Meal Replacement Shake Mix Powder

Losing weight and staying fit is as easy as ABC when you choose to activate a SlimFast Plan. One of the major rudiments of this clinically proven fitness and weight loss program is substituting two daily meals with the SlimFast Original Meal Replacement Shake Mix Powder that is known to have a great taste. 

Weight loss could also taste good! In fact, this Amazon fitness product has received several awards from Men’s Health & OK! Magazine and the Chef’s Best Taste Award for its exclusive-tasting recipe. These meal replacement shake mix powder can also be utilized as an ingredient in other recipes. 

Zero Tea 14 Day Detox Tea

Zero Tea consists of essential ingredients that have been clinically proven to assist your body with its detoxifying process. This 14-day Detox Tea is a delicious mixture of natural and organic teas and spices that help with cleansing while stimulating your energy and metabolism levels. Zero Tea assists your body in flushing excess water known for making you feel bloated and sluggish without the severe laxatives that other popular detox teas contain, it is the ultimate way to cleanse and calm the body internally. 

Organic Apple Cider Vinegar Pills 

Apple Cider Vinegar pills have been utilized since 5000BC as preservatives and condiments for their multiple beneficial properties. Recent systematic studies have revealed the many benefits of this prehistoric super-food. A randomized controlled trial in 2009, revealed that daily consumption of Organic Apple Cider Vinegar Pills significantly helps in lowering BMI, visceral fat, body weight, waist circumference. But, it is vital to top-quality ingredients are utilized.

Burn-XT Thermogenic Fat Burn

Burn-XT Thermogenic Fat Burn is a top-class fat burner for both men and women. Each capsule consists of an active dose of the most commanding Thermo fat-burning elements available. It has a synergistic formula that helps in burning fat, increasing energy, preserving lean muscle, suppressing appetite, boosting metabolism, and improving mood. Maximize weight loss and see results on time with this all-powerful weight-loss and fitness product. 

Furthermore, with this product, you can be sure to conquer your day and easily crush your workouts with enhanced focus, jitter-free energy, as well as an improved mood. In case you are searching for the best weight loss product that works, your search ends here. Keep appetite and food cravings in check with these innovative weight loss pills. 

Aerobic Life Mag O7 Cleanser Capsules

Mag O7 is an outstanding product in the Detox and Cleanse Category. Mag O7 is a special and also an effective overnight and weight loss product that utilizes MOXiO3 (an exclusive process and formulation of magnesium and oxygen), to carefully cleanse your digestive system. Over twenty years on the market, the Mag O7 Cleanser Capsules is utilized and promoted by several Health and Wellness professionals, enthusiasts, and nutritionists. When compared with other digestive cleansers on the market, Mag O7 has shown to be the best weight loss product. It discharges oxygen, which travels the entire digestive tract stimulating a healthy gut balance. 

Dr. Emil – PM Fat Burner, Night Time Appetite

The Dr. Emil PM Fat Burner Suppressant is known to be a calming appetite and sleep aid suppressant because it is designed with essential ingredients for calming the body and mind while also promoting faster and better beauty sleep. It also assists in controlling late-night cravings and appetite. 

This weight loss product is free of harsh and hostile stimulates and meticulously designed for avoiding unfriendly side effects, like nausea, jitters, and insomnia, which are popular in most fat weight loss and fat burner supplements. 

Zero Tea 14 Day Detox Tea, Weight Loss Herbal Tea

Zero Tea assists the body by releasing metabolism, stimulating proper digestion, and helping with the optimization of your digestive tract. It consists of ingredients that accelerate the body’s capability to process excess fats, promote blood circulation, and provides vital antioxidants, minerals, and vitamins. 

Zero Tea is made with ingredients and elements that are clinically proven to assist your body with the best detoxifying process. This 14 Day Detox Tea is a delicious mixture of natural and organic spices and teas which cleanse while also boosting your energy and metabolism level.

  • Bottom line

As you can see, these seven (7) weight loss tonics, teas, powders offer their individual benefits to stimulate weight loss and also improve your health. Note that the most effective weight loss products are the ones you use regularly. 

Before you purchase, it is essential to assess your interests whenever it comes to work out plans and exercise and select the product that best suits your goals. The weight loss products mentioned here are all valid options for any workout plan that will put you back on track towards achieving your weight loss and fitness goals. 

Spice Up Your Life with the Health Benefits of Turmeric


It is no surprise that turmeric is consistently being touted by health professionals as an exceptional nutritional supplement. The benefits of this spice are vast. From boosting heart and gut health to providing effective oral remedies, this supplement is an invaluable addition to any diet.

As the main active ingredient in turmeric, curcumin is responsible for these advantages. Here are three of the primary health benefits of turmeric.

Heart Health

As heart disease is the number one health complication in the world, taking steps to prevent heart disease is one of the best things that you can do for your body. One of the ways that turmeric boosts heart health is by improving the function of the lining of the blood vessels. The curcumin in turmeric reduces inflammation and oxidation of the heart.

As a powerful anti-inflammatory agent and antioxidant, the potency of turmeric cannot be discounted when looking to improve your overall heart function.

Gut Health

One of the more recent applications of turmeric is its use in treating people with IBS symptoms. While there are no known cures for IBS, using turmeric has been shown to help some people experience relief of the major symptoms like bloating, stomach cramps, constipation, and diarrhea. The turmeric should be taken in pill form to bring about relief.

It is important to be judicious in the amount of turmeric that you take to treat IBS. If you ingest too much of the spice, the symptoms might get worse.

Oral Health

Turmeric is a natural antibiotic for toothaches and will help to mitigate the swelling and provide relief from the pain. As an extremely medicinal spice, the antiseptic, analgesic, and antibacterial properties of curcumin work to stop tooth pain while also helping to prevent infections and abscesses in the teeth.

To use turmeric to ease tooth pain, you will need to make a paste using water. Use a cotton ball to rub the paste into the sore tooth. Mixing the paste with raw honey will help to make it taste better.

Once you understand how this spice can improve your overall well-being, it is easy to incorporate it into your health regimen. Because the curcumin content of turmeric is not high, the most effective way to use the spice is in supplement form. This potent supplement can improve your short-term health struggles while providing long-term benefits down the road.

The Magic of Chia Seeds

Chia Seeds

Chia Seeds look as if they are making their way into most Americans and people around the world’s diets. There’s a good reason for this: chia seeds are a versatile nutritional source known as a superfood.

Don’t be fooled by their small size; chia seeds are a concentrated nutritional source, that will help most people in their health journey. I personally use Chia Seeds in my after workout smoothie, my wife buys this brand and it’s great.

As reported by the USDA, two tablespoons of these seeds consist of less than 140 (one hundred and forty) calories, about five grams of protein.

The seeds consist of all the nine vital amino acids which cannot be produced by the human body.

Chia seeds are excellent sources of fiber, providing nearly eleven (11) grams in a single serving. They mainly consist of soluble fiber; the seeds tend to enlarge and form a gel whenever they come in contact with H2O (water).

When digested, this gel will add bulk to your stool, assisting in keeping you regular. The seeds will also help in making you feel fuller and preventing constipation.

Types of Chia Seeds and Products

There are several types of chia seeds, and each one has its distinctive nutritional value. Below are the types of chia seeds and what you should know about them:

Black Chia Seeds

Black Chia seeds come from a Chia Plant with purple flowers. These seeds are not black, but instead, they come in various shades of brown. They are known to have a high protein value, antioxidants, and fiber.

White Chia Seeds

White Chia Seeds come from Chia Plants with white flowers. However, these seeds will either be gray, yellow, or white.

As for the nutritional distinctions between the two colors of seeds, the white seeds are a little bit higher in protein as compared to the black seeds, however; the black-colored seeds are higher in antioxidants and fiber.

A typical health food store will sell a mixture of these two seeds so that you could enjoy the benefits that both offer.

Chia Seed Oil

Chia seed oil is offered by the Raw Food World, which keeps much of the Omega-3 fatty acid and minerals of the original chia seeds, but in a more concentrated form. It is being used to grow hair and incorporated it into skincare routines. We have a favorite Chia Seed oil that my family uses to follow this link to check it out.

Naturally Grown Chia Seeds

These types of chia seeds are grown on small agricultural farms in their organic habits, both chemical-free, and pesticide. Health-works sell out naturally grown chia seeds, as well as many other health food vendors.

Chia Seeds is a Superfood for a reason.

Chia Seed Nutrition

Chia has been utilized as raw material and food for medicinal purposes as early as 3500BC. For decades, chia seeds were used as a staple in the meals and diets of tribes in the Southwestern United States and Mexico and have also been utilized as a major source of energy during conquests and long journeys.

The seeds, which initially entered the contemporary market adorning small clay figures, have now been recognized and known for their numerous nutritional benefits.

Carbohydrates, Calories, and Protein
Chia seeds, just like every other nuts or seed, are highly concentrated sources of calories. Surprisingly, three tablespoons consist of 179 calories.

For an individual on a 2,000-calorie per day diet, this is simply over 11% of the daily value. A single serving offers six grams of protein and fifteen grams of carbohydrate.

Vitamins and Minerals

These seeds pack several amounts of calcium in a little serving. Three tablespoons are serving consists of 233 milligrams of calcium.

The recommended calcium intake for adults is 1,000 milligrams daily. The total amount of calcium in a single serving of chia seeds is, however, slightly lower than the total amount present in a cup of milk.

Furthermore, a single serving of chia seeds contains 2.8 milligrams of iron, and other essential nutrients like potassium, zinc, phosphorus, and magnesium.

Eating Chia Seeds

Chia can be sprinkled over cereal or salads, poured into yogurt or mix into almost all kinds of recipes. For years now, the world of witness a massive explosion of chia seeds in various products including, snack bars, granola bars, beverages, chips, and crackers.

These seeds do not require to be ground and don’t go bad the way other flaxseeds do.

Sources of Chia Seeds

Chia seeds are derived from a plant known as “Salvia Hispanica L. and were at a particular time a primary food crop in Guatemala and Mexico. As early as 3500, these plants were cultivated as a good source and were offered to Aztec goods for religious ceremonies.

Chia seeds are often called “superfood.” An unregulated terminology was more vital in the field of marketing than in the field of food and nutrition.

Chia Seed Markets and Trends

The chia seed market was precious valued at $66.5 million in 2018, and the Chia seeds market is predicted to authorize and register a CAGR of about 5.8% for it to attain a value of $88.1 million in 2024.

These seeds do not follow the usual commoditization trend, since the market isn’t too big yet, where supply is somewhat unstable, and there is also a lack of information and awareness of the top-quality standard demanded by big industries.

But, as more consumers are getting aware of chia seeds and all its benefits, the market will more likely experience a tremendous increase in the future, worldwide.

The increased demand for multi-cereal products and ancient nutritional grains as essential foods are accelerating the demand for chia seeds. These seeds are high in protein and gluten-free.

The gluten-free property is expected to generate a strong demand among potential consumers that suffer from gluten intolerance (a celiac disease), or those individuals who just avoid gluten due to their lifestyle choices.

Scope of the Report
Chia is a native of Guatemala. It can be easily grown in the dry, long climate of South American nations, such as Peru, Bolivia, and Ecuador, among others. About 80 percent of the amount of chia supply in the world comes from Latin America. It’s one of the most sought after small seeds because of its many benefits.

How to Reduce Your Risk of Heart Disease


A lot of conditions relating to heart disease can be prevented with a healthy lifestyle and diet. Of course, genetics are also involved and can raise your risk, but many cases allow you to make the changes that you need to in order to prevent and treat heart disease.

Whether you’re at risk for high cholesterol, high blood pressure, stroke, heart attack or congestive heart failure, there are some very important things that you need to know. Let’s take a look.

Get Sufficient Exercise

Try to exercise at least four times per week to reduce your chances of developing heart disease significantly. If you can manage more, that will be even more beneficial.

The exercise you do should include any aerobic or weight-training activities that increase your heart rate. You can do all kinds of great things for your heart and overall health when you get moving and sweating.

Change Your Diet

Your diet is extremely important, especially if you’re at risk of heart disease. Keep a close eye on cholesterol levels, salt intake, saturated fats, and trans fats. Stick to a diet that is full of fruits, veggies, whole grains, and lean proteins.

You’ll also benefit from cutting out red meat and replacing it with fish or chicken. If you have dietary restrictions that you don’t quite understand how to follow, work with a nutritionist to come up with a diet plan.

8 Ways to Reduce your Heart Disease Risk

Learn the Warning Signs of a Heart Attack and Stroke

It’s important that you know what’s going on with your body. There are some very common warning signs of a heart attack or stroke that could end up saving your life if you recognize them.

If you’re experiencing pain in your chest or shoulder, shortness of breath, confusion, dizziness, weakness on one or both sides of your body or you cannot speak, you need to find help right away. Get treatment as quickly as possible.

If you’ve had a heart attack, your doctor will likely prescribe medication to lower your chances of having one again. According to Stewart J. Guss, blood thinners can help prevent blood clots, strokes and heart attacks.

Reduce Stress

Stress is something that can greatly increase your risk of heart disease, according to the University of Rochester Medical Center. You need to make appropriate changes in your lifestyle so that you’re not feeling so stressed out all the time.

Make sure you shut down for the day at a certain time. Give yourself time to unwind before falling asleep. Find ways to pamper yourself. It could be something as simple as taking a warm bath at the end of the day. You could also treat yourself to a massage.

It’s important that you learn how to take care of yourself from a heart perspective. Heart disease is the major leading cause of death. Fortunately, there is a lot that you can do to make sure you aren’t a victim.

Talk to your doctor to find out ways that you can reduce your risk. Also, speak with your doctor about what your risk is for developing heart disease during your lifetime. Knowledge is power.

Working 9 to 5: How to Reduce the Risk of Repetitive Motion Injuries

Repetitive Motion Injuries

While many people tend to associate the idea of work injuries with one-time events such as falls or sprains, a great number of people suffer from repetitive motion injuries that set in overtime. If you’re not sure what these injuries and their symptoms are, then read on for some valuable information and ideas about how to protect yourself.

Repetitive Motion Injuries

Also known as repetitive stress injuries, repetitive motion injuries are damages caused to muscles, ligaments, tendons, or nerves as a result of repeating the same motion over and over again.

Unlike sudden injuries with an obvious catalyst, repetitive motion injuries have the tendency to creep up on people who don’t take preventative measures ahead of time. These injuries also tend to build and worsen as people unwittingly continue to put their bodies through the same repetitive strain.

Repetitive motion injuries can be caused by small-scale repetitive motions like typing as well as motions that require more exertion, such as repetitive heavy lifting. A prime example is carpal tunnel syndrome. Repetitive stress injuries can also be caused by poor posture, sustained unnatural positions, and vibrations.


The symptoms of repetitive motion injuries can include pain, numbness, and tingling in the affected area. As the injuries continue to be aggravated over time, symptoms can compound to include swelling, clumsiness, and more extreme loss of sensation.

Other symptoms of repetitive motion injuries may include throbbing sensations and noticeable tenderness in the affected area, which are often accompanied by a loss of strength or motion in the area.

Repetitive motion injuries also tend to extend symptoms to other areas of the body. For instance, if you sustain these injuries in the ligaments and tendons of your hands, you may experience pain and soreness that extend up through your wrists and forearms.

Similarly, if you sustain a repetitive stress injury in your shoulders as a result of poor posture at your desk, you’ll likely experience lower back and neck pain along with headaches.

Exercises and movements to ward off Repetitive Motion Injury

Solutions and Prevention

When left untreated, repetitive motion injuries can cause permanent damage to the affected areas. However, you can take a few simple steps to prevent these injuries from happening and ease any symptoms you might have already developed.

To help reduce the risk of repetitive motion injuries, you can incorporate ergonomic office furniture, maintain a healthy posture, and take regular breaks throughout the day. Another good way to combat repetitive motion injuries is to incorporate regular stretching whenever possible.

If you’ve already developed some symptoms of repetitive stress injuries, then you can help negate some of the effects by changing your posture, giving yourself time to rest, and using ice to reduce inflammation. Splints, braces, and physical therapy exercises are also good options.

Keep in mind that these injuries tend to build up over time and can creep up on you as a result. Take preventative measures by performing tasks in a variety of different ways in order to avoid repetitive strain, by maintaining good posture, and by taking breaks to let your body rest.

Here’s another interesting article:

When the Weather Permits, Bike to Work

Why Stress is More Harmful to Your Health Than You Think


You might think that chronic stress is just a byproduct of living in today’s fast-paced society, and for the vast majority of people, that’s undoubtedly true. When you have a million and one things to do and only 24 hours in the day, it often seems as though there’s simply not enough time or energy to accomplish everything on your list.

Between family obligations, work deadlines, long commutes and society’s highly competitive nature, it’s exceedingly easy to get wrapped up in the craziness and stress of it all. If you suffer from persistent stress, it’s time to get it under control for good. Why? Because stress is more damaging to your health than you might realize. How? Take a look.

Stress Compromises Your Immune System

Your immune system regulates the health of your entire body. From fighting pathogens to regulating your body’s production of red and white blood cells, the immune system is what protects you from falling victim to the billions of microscopic, harmful organisms surrounding you every day of your life. Research has demonstrated that when you’re overly stressed this critical protective system takes a hit.

Stress suppresses your immune system’s production of lymphocytes, also known as white blood cells, which function to engulf and dispose of harmful foreign invaders. As lymphocyte production decreases, you become more susceptible to common illnesses and allergy symptoms.

Your risk of developing more serious chronic conditions such as heart attack and stroke also increases. On top of that, stress often drives sufferers to cope by using substances like tobacco and alcohol, both of which compound the issue by further depressing immune system response.

Causes Dangerous Behavior

When you’re under substantial stress, your likelihood of practicing risky behaviors increases significantly. Even something as simple as road rage can be incredibly dangerous. As previously mentioned, coping mechanisms like alcohol, tobacco or illicit drugs encourage unhealthy behaviors that are common among individuals who suffer from unrelenting stress.

Substance use can impair your ability to make sound decisions and also drive you to commit risky acts such as driving under the influence. Additionally, stress generates a unique cognitive response that makes you more irritable and prone to questionable or aggressive behavior. Moreover, stress often leads to inadequate sleep, which further impairs your decision-making skills.

Regulates Hormone Secretion

Under chronic or acute stress, your body’s production of the stress hormone cortisol drastically increases. Why does that matter? Cortisol helps regulate your body’s “fight or flight” response, and when levels of this stress hormone are high, both your body and mind are in a constant state of overstimulation.

This relentless overstimulation can affect blood sugar regulation, metabolism functioning, and memory formation. High cortisol levels may also lead to increased systemic inflammation, which puts you at higher risk for weight gain and developing chronic diseases.

There’s no doubt about it. Stress is an incredibly damaging and debilitating force in a person’s day-to-day life. If you find yourself constantly stressed, try implementing small, daily changes that can help mitigate your body’s stress response.

Incorporating healthy dietary choices, regular physical activity and mindfulness practices can help you overcome the damaging effects of your daily stressors.

Why You Should Encourage Your Kids to Play Sports


Oh, to be a kid again. Remember playing outside, carefree with your friends? You’d stay out until dark, dreading the sound of your mother’s voice calling you inside for dinner.

Those fond memories will stay with you forever, but unfortunately, today’s children no longer have the luxury of unsupervised, outside playtime. Modern-day crime rates, child predators, and young bullies often keep kids out of the park, off the neighborhood basketball court and away from the joys of just being a kid. However, encouraging your child to get involved in team sports can make a world of difference in their or her daily life.

Exercise is Essential

A number of factors keep kids from getting regular physical activity these days. Whether it’s budget cuts at school, forcing PE classes to fall by the wayside, or the prevalence and (perceived) necessity of electronic devices, kids are getting less and less activity every year. Not surprisingly, child obesity rates are up, too.

In fact, as of 2018, the CDC reported that nearly 19 percent of children and adolescents under the age of 18 were overweight or obese — which translates to nearly 14 million children! In just 10 years, that number has climbed 10 percent. 

Exercise is critical for your child’s ongoing health and wellness. How can you encourage regular exercise? Through sports! Sports strengthen your child’s bones, build their muscle mass, strengthen their heart and help maintain a normal body composition.

Plus, regular exercise helps your child’s brain release feel-good endorphins, helping them feel happier on a daily basis! According to Greene Broillet & Wheeler, dehydration is a major risk for young athletes. Always be prepared with adequate water and electrolyte-infused beverages to ensure your child performs their best.

Increases Self-Esteem

Studies have found that your child’s self-esteem is already very well established by the age of five; however, you can help them build on that with regular team-building activities like group sports! Through sports, your child develops mastery of a skill set, allowing them to build confidence as they improve.

Building strength and endurance also bolsters children’s self-esteem as they learn how to control their bodies and use them to perform complex tasks. And, while youth sports are more about comradery than competition, winning a game can work wonders for building self-confidence.

Encourages Lifelong Habits

According to Michigan State University, team sports encourage your child to develop lifelong healthy habits like regular exercise, healthy eating and getting adequate sleep. Due to the physically demanding nature of most team sports, your child learns how to cope with physical stressors by unconsciously optimizing their daily routine.

You can only tell your child to eat their vegetables so many times before your words start falling on deaf ears. However, if your child understands that healthy eating will help them perform better during their next game, you can bet you’ll notice changes in their day-to-day eating habits. 

The same idea applies to sleep. Sports are tiring, so instead of staying up late playing their favorite video game, your child will naturally nod off at an appropriate hour. And, because endorphins produce a sort of natural “high,” your child will quickly get used to the feel-good reaction they get after a bout of intense exercise.

Eventually, they’ll even begin to seek out more physical activity to replicate the feeling. Because many health-related habits become ingrained during childhood, these beneficial tendencies often continue through adulthood.

Encourages a Regular Routine

Youth sports encourage early routine development—something research has demonstrated can persist even into adulthood. As an adult, your routine governs your day. It gives you stability and helps you be more efficient with your time. And just like your routine helps keep you on track, a routine will help your child, too.

According to Edutopia, sports help your child develop valuable time-management skills, decision-making skills, and collaborative skills that will help them grow as a person, not to mention, provide them a valuable advantage through adolescence and into adulthood.

Team sports are a fantastic addition to your child’s life for a wide variety of reasons. Not only do they encourage physical development, but they improve mental, emotional and cognitive development as well. Talk to your child about the importance of getting involved in a team sport. You might be surprised at what a difference it can make in both of your lives!

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