6 Steps To Make Your Cholesterol Level Lower Naturally

By Joseph E. Smith 

The increasing number of people with high cholesterol issues, along with the side effects of its medications, has begged an answer to the question "How to reduce cholesterol naturally?". Unsurprisingly, your lifestyle plays a vital role in increasing and decreasing cholesterol levels. Altering the way you live in certain ways can help you lower your cholesterol naturally, without the use of medications and prescriptions. Even if medication is necessary, a healthy lifestyle enhances the effect of your medication to reduce cholesterol faster and maintain its level.

Here are 6 steps to follow:

STEP 1 - Cut Down On Your Body Fat

Having extra fat in your body is just not recommended for cholesterol patients. Carrying even just a little excess weight can contribute detrimentally to your cholesterol health. Even a small decrease of 5 to 10 pounds of excess weight can have significant effects.

The very first aspect of losing weight is to honestly analyze your eating habits and daily routine. If you eat when you are frustrated or bored, try to divert your mind and take a walk instead. If your lunch and breakfast consist of fast food, strike it off from your lifestyle and pack something healthier from home. Watching television does not mean munching on potato chips, but instead you can try munching on carrot sticks.

Try to include more physical activity into your daily routine such as taking the stairs instead of the elevator.

STEP 2 - Eat Healthy Food

If you have been on an unhealthy diet for years, making a few changes in your diet can drastically reduce your cholesterol level. After all, cholesterol levels are substantially dependent on what you do and do not eat.

Healthy fats: the saturated fat found in red meat or dairy products can increase your cholesterol level by increasing the bad cholesterol in your body. It is recommended that you should not take in more than 10% of your daily calories from saturated fat. This is why you should choose low-fat dairy products and leaner cuts of meat. You can also switch to olive, canola and peanut oils for cooking.

STEP 3 - Avoid Trans Fats

Trans fat can be found in fried foods and many store-bought products such as crackers, cookies and snack cakes. Do not believe the labels on the packaging that claim the product is 'trans fat-free' as they might only be half truths. Instead, you can choose to look at the ingredients list and determine if those ingredients are high in cholesterol or not.

STEP 4 - Do Not Exceed The Daily Cholesterol Limit

A normal person can take up to 300 mg of cholesterol per day. If you have a heart disease or other cardiovascular problems you should only take less than 200 mg. Cholesterol levels are highly concentrated in foods such as egg yolk, cheese, processed meat, shrimps etc. Try to avoid such high cholesterol foods to keep within the recommended boundaries.

STEP 5 - Eat More Fruits And Vegetables

Fruits and vegetables are rich in fibre which helps you to increase your metabolism rate and cuts down fat. Fibre also prevents the build up of cholesterol particles in your arteries. However, one must remember that dried fruit tends to have more calories than fresh fruit. Also, try to include more vegetables in your diet on a daily basis.

STEP 6 - Increase Your Physical Activities

Exercise always plays a vital role in general fitness and reducing your cholesterol level naturally. Exercising does not mean that you need to force yourself into high-intensity workouts. Simple moderate workouts done frequently can help you drastically. Choose exercises that keep your heart functioning faster like jogging, running, swimming and cycling.

High cholesterol increases the risk of cardiovascular diseases and heart attacks. Medications are certainly available to help you reduce your cholesterol levels but if you try to alter your lifestyle with these steps, you will be surprised with the results. This way you can stay away from all those terrible side effects that medicines can cause.

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Tips for Preparing for Flu Season

By Neville Street  

Autumn is here, and hopefully you are out enjoying yourself in the crisp air and taking part in all of the seasonal festivities. In order to keep having fun all fall and winter long, it is important to remember that this wonderful autumn air also means that flu season is just around the corner. Taking certain simple precautions to protect yourself and your family can make all of the difference in keeping yourself well this year. Here are some important steps that you can take to prepare for flu season and stay healthy.

Eat and Drink for Health

One of the simplest steps we can take to ward off the flu is a practice everyone should ideally adhere to all year round: choose a healthy diet that will help your body to maintain a strong immune system. This does not really require any special or complicated diet. The basics are to stay well hydrated by drinking plenty of fluids and to eat a diet that is healthy and balanced. Food choices that may be particularly beneficial will include lots of fruits and vegetables that are high in antioxidants. Antioxidants carry many benefits, and are becoming more and more known to the public. One of these wonderful benefits is they can work as immune boosters, helping you and your family to have a healthier life overall.

Avoid Germs

There are many steps you can take to limit your contact with germs. Some of these may be more obvious than others, but if you begin a mindful routine of keeping yourself and the objects you come into contact with sanitized now, you will likely have formed good habits by the time flu season is in full swing. Proper hand washing is a hugely important practice. Many people know that they should wash their hands, but are not necessarily washing properly. To really benefit you should wash in warm, soapy water for between 30 to 60 seconds. It may help you to keep track of the time if you get into the habit of singing a song like the ABC's as you wash, and this will definitely help young children with washing their hands. In public places, try to wipe off surfaces like doorknobs with sanitizing wipes, if possible, as the flu virus can live up to 48 hours on hard surfaces. A good alternative is to use a hand sanitizer after touching these surfaces, but remember not to eat or touch food immediately afterwards. Wait a few minutes first so the sanitizer has time to kill the flu germs.

Get a Flu Shot

Though you should definitely follow every step to keep yourself healthy, the method of protection that is by far the most effective is getting a flu vaccination. The flu shot is recommended for almost anyone over six months of age, with a few exceptions, including people with severe allergies to chicken eggs or a history of Guillain-Barre Syndrome. If you do decide to get a seasonal flu shot, be sure to get it as early in the season as you possibly can, because its effectiveness only really kicks in by developing the right antibodies in your body about two weeks after the shot is administered.

Neville Street is the Administrative Director for Rodriquez MD, a bilingual medical practice in Lawrenceville, GA that provides health care to infants, children, adolescents and adults. Lawrenceville doctors Deborah and Veronica Rodriguez are sisters with a combined 27 years of experience. The doctors are Board Certified in Family Medicine and Internal Medicine and both Gwinnett physicians have extensive experience working in private practice.

For more information visit: http://www.lawrenceville-doctors.com

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Hot Drinks for the Winter Months

By Shabir S Joosub  

Winter is upon us and we are thirsty all the time. What do we drink on a cold winter's day? Some drink coffee, some tea and then there are some who prefer hot chocolate, cocoa, Milo or hot custard.

It is indeed important to stock upon the right hot drinking products this winter. Many people prefer to drink tea on cold winter days, of which there are many varieties. As a wholesaler and retailer it's important to stock up on all kinds of teas like Joko, Trinco, Five roses, Eleven o'clock, Glen and Fresh Pak. Some of these teas are available in rooibos and green tea flavours. All these teas come in packs of twenties, forties, eighties and hundreds. Some have tags and others are tagless tea bags. Some say it's only the much older people that love to drink tea but that remains untrue. Most teas are preferred by all ages including Rooibos tea for babies.

Stocking up on coffee is also a very good idea; it too comes in different varieties and flavours. Some coffee granules are stronger in flavour than others. It's just another nice hot drink item to stock up on for the cold winter months ahead. Coffee comes in small, medium and large tins and sometimes in refill packs. For the mild coffee lovers Frisco is a good option and for a stronger tasting coffee you can stock up on Ricoffy, FG Coffee and Trekker. Trekker coffee is very strong and not many people prefer it but it's just good to stock up on it for the day when someone might look for it.

Not everybody loves tea or coffee because of its caffeine content. Some prefer a cup of hot cocoa, Milo, hot chocolate or even hot Moirs or Hinds custard. These wholesale products are usually available in tins or packets. The custard is not only used for baking but can also be consumed as a nightcap when it's cold. Many people enjoy hot milk which can also be used to mix these drinks with. These items are normally bought in bulk by consumers who own bakeries or larger households because it is easy to make and tastes amazing.

Buying all these basic winter drinks products will boost your sales and more customers will visit your store. It is also important to taste all these hot drinks products to make sure that you know what you buy and can answer any questions that the customer may have. The warm drinks that you stock in your in your general retail store will keep your customers warm during these cold winter days.

J&E Cash 'n Carry is one of South Africa's biggest wholesalers in the following categories of products: Cosmetics, Groceries, Sweets, Personal Care, Household, Health, Beauty, Baby, Hardware, Electric & Stationery. We supply traders only, and offer the highest standards of service, the cheapest deals, and the best buying experience.

Visit our website and call us on 012 327 5000 or email info@jecc.co.za.

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The Good And Bad About Coffee

By Carol Chuang 

Coffee is one of the most popular drinks in the world - it is also mega business. Coffee plants are cultivated in more than 70 countries. It is an important export commodity for Latin America, Southeast Asia, and Africa. Half the population in America drinks coffee on a daily basis. Starbucks, founded in 1971, is now the world's biggest coffeehouse chain with over 20,000 stores in more than 60 countries. In the last five years (2009-2013) alone, Starbucks' share price has risen more than seven-fold.

Given this widespread popularity, it is no surprise that many people have wondered if drinking coffee is an unhealthy habit. Caffeine, after all, is a stimulant drug and is addictive. For decades, medical advice from organizations like the American Heart Association has indicated that coffee may lead to high blood pressure and is bad for your heart. You may even have been told that coffee will give you an ulcer. However, in recent years, there has been an enormous amount of new research that has just pretty much exonerated coffee.

Is coffee good or bad for you? The following summarizes the latest findings on coffee and how it may actually benefits your health. Further, if you are a regular coffee drinker, there are certain things about coffee that you should also be aware of. Lastly, know that coffee may not be appropriate for everyone, if you have certain conditions, you should not be drinking coffee at all.

Latest Research On The Health Perks Of Coffee

Although not every single study shows coffee to have health-promoting properties, the majority is rather positive.

Apart from caffeine, coffee contains a natural blend of polyphenol antioxidants, bioflavonoids, B vitamins, and minerals such as magnesium, potassium, and chromium. Research shows that not only are the non-caffeine components of coffee anti-inflammatory, they work together synergistically to help neutralize the harsher effects of the caffeine. In addition, coffee may actually activate beneficial pathways in our bodies at the DNA level.

These studies show that moderate coffee consumption on a regular basis reverses cognitive impairment, cuts cancer risk, stabilizes blood sugar, and benefits the heart. In other words, coffee helps reduce the risk of many diseases:

·       Alzheimer's disease

·       Cancer (including breast, colon, endometrial, kidney, liver, and oral)

·       Diabetes (type 2)

·       Heart disease (including heart rhythm problems and stroke)

·       Parkinson's disease

·       Prostate cancer

Important Facts For Coffee Drinkers

Even though coffee may have all the amazing health benefits, not all coffee is the same. Besides, how and when you drink it makes a difference too.

Always choose organic. Coffee is a crop that is heavily sprayed with pesticides, therefore, you should select only coffee beans that are certified organic. Whenever possible, purchase sustainable "shade-grown" coffee to help prevent the continued destruction of the tropical rain forests and the birds that inhabit them.

Always buy whole bean. Only purchase whole beans that smell and taste fresh, not stale.

You do not want to buy pre-ground coffee because you never know whether it is already rancid by the time you get it.

Darker roast is superior to light roast. The darker roasts, such as French, Italian, or those used to make expresso and Turkish coffee, are higher in neuroprotective agents than the lighter roasts. Dark roast coffee restores blood levels of the antioxidants vitamin E and glutathione more effectively than light roast coffee. Dark roast coffee is also easier on your stomach as it contains a chemical that prevents your stomach from producing excess acid.

Best time to drink coffee is in the morning. According to some research, coffee may increase your metabolism by up to 20 percent. Therefore, having a cup of organic coffee or one shot of espresso in the morning is ideal. If you exercise in the morning, have your coffee before workout as studies show that coffee boosts athletic performance, not after as the caffeine may interfere with your body's muscle-building mechanism. However, do not go overboard, one or two cups in the morning should be the maximum for the day.

Drink your coffee without sugar, artificial sweetener, or commercial creamers. Otherwise, you are undoing all the health benefits of coffee. Excess sugar intake increases the risk of insulin resistance, suppresses the immune system, and perpetuates addictive food behavior. If you like dairy and can tolerate it, you may add organic or preferably grass-fed whole milk or cream to your coffee. Skim or non-fat milk often has more sugar than whole milk, while commercial creamers tend to have unsavory ingredients.

Avoid flavored and novelty coffees. These products usually contain a myriad of chemical additives.

Use non-bleached filters. If you use a drip coffee maker, avoid using the bright white chlorine-bleached filters. Some of the chlorine may leach into the coffee during the brewing process. The bleached filters may also contain dangerous disinfection byproducts such as dioxin.

Avoid plastic cups. Be careful about the container you drink your coffee from. Plastic cups may leach BPA and Styrofoam cups may leach polystyrene molecules. Your best bets are glass, ceramic, or stainless steel coffee mugs.

When Coffee Is Not Right For you?

If you are pregnant, you should completely avoid using caffeine.

If you have an issue with decreased adrenal function or adrenal fatigue, caffeine can actually create more stress on your adrenal glands. In this day and age, many people are constantly stressed and fatigued, and rely on caffeine for sustained energy to get through the day. If this is the case, it is a tell-tale sign that your body is not functioning properly and you need to address the underlying problems.

Adrenal fatigue can wreak havoc on your health. The adrenal glands affect every organ and system in the body - from metabolism of carbohydrate, protein, and fat, to fluid and electrolyte balance, cardiovascular system, immune system, hormonal system, and even your sex drive. Therefore, if you have adrenal fatigue, pumping your system with caffeine is merely going to aggravate your problem in the long run.

Coffee has a diuretic effect. If you have problems with electrolyte balance, you may want to avoid it too.

If you drink coffee and have problems falling asleep or tend to wake up in the night, you may be caffeine sensitive. Caffeine levels vary depending on the type of roast, grind, and brewing method. Darker roasts contain less caffeine than lighter roasts. The finer the grind, the higher the caffeine in the coffee. Drip coffee has more caffeine than espresso because the brew time is much longer. If you experience sleep issues from the caffeine, you may want to vary your type of roast, grind, or brewing method or cut down on the amount you drink every day and make sure you only have coffee early in the morning.

If you experience stomach cramping, heart palpitations, or other symptoms after drinking coffee, you may actually have a food intolerance. There is also the possibility of mold (coffee is a dried food and may contain mold) or other contaminants in the coffee that trigger a physical reaction.

What About Decaffeinated Coffee?

To date, there is yet conclusive evidence showing whether decaf coffee holds up to the benefits of caffeinated coffee. Limited studies were conducted using decaf coffee but the ones that do seem to be promising. However, since caffeine is a central nervous system stimulant and can result in dependence and withdrawal symptoms, decaf coffee is probably the way to go if you like the taste of coffee.

When you buy decaf coffee, always choose organic and Swiss Water Process, which is a chemical-free method to extract caffeine. Beware that almost all decaf coffee found in coffeehouses and grocery stores is processed with the chemical solvent ethyl acetate. You want to avoid this type of decaf coffee as traces of chemical solvent still remain in the coffee.

Decaf coffee by law has to have at least 97 percent of the caffeine removed. For reference, a shot of espresso at Starbucks has 75 mg of caffeine, a short (8-oz) brewed coffee has 175 mg, a tall (12 oz) 260 mg, and a grande (16 oz) 330 mg. As you can see, if you have several cups a day, the caffeine can add up rather quickly.

In conclusion, coffee is loaded with antioxidants and beneficial nutrients that benefit your health. However, be cautious with the stimulant effect of caffeine as it can become extremely addictive. Caffeine is also a source of stress for your adrenal glands. Therefore, drinker be aware! If you like the taste of coffee, mixing regular with decaf may be a good way to gradually cut down on your dependence of caffeine.

Carol Chuang is a Certified Nutrition Specialist and a Metabolic Typing Advisor. She has a Masters degree in Nutrition and is the founder of CC Health Counseling, LLC. Her passion in life is to stay healthy and to help others become healthy. She believes that a key ingredient to optimal health is to eat a diet that is right for one's specific body type. Eating organic or eating healthy is not enough to guarantee good health. The truth is that there is no one diet that is right for everyone. Our metabolisms are different, so should our diets. Carol specializes in Metabolic Typing, helping her clients find the right diet for their Metabolic Type. To learn more about Metabolic Typing, her nutrition counseling practice, and how to get a complimentary phone consultation, please go to http://cchealthcounseling.com/

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