A Guide to Meditation

Meditation is a powerful mental tool and wellness practice that helps us slow our thoughts, refocus our perspective and gain awareness. 

There are many different meditation techniques. Some of the most popular forms are mindfulness meditation, focused meditation and transcendental meditation. For beginners, one of the best types is mindfulness meditation. Mindful meditation is simply focusing on the “here and now” by concentrating on your senses like touch or hearing and letting your thoughts come and go without judgement. 

Not only is mindfulness meditation straightforward, it helps promote a healthy response to stress. Some people use this form of meditation to connect with their spiritual side, or even to provide emotional support. This practice may help bring you some inner peace throughout your day. 

This simple meditation technique is perfect for beginners. Be sure to be comfortable and kind to yourself—if you feel strange sitting with your thoughts that is perfectly normal. This particular type of meditation focuses on staying mindful of the present moment and the sensations that you may typically tune out. 

Quiet Your Space 

Be sure to set your phone to silent, remove unnecessary distractions. You can also use a timer or just stop when you feel ready. 

Get Comfy 

Find a comfy spot where you can either sit or lie down. Feel free to use blankets, cushions or even a sleep mask to really settle in. If you are sitting, try to sit upright without tensing up. Rest your arms on your legs or at your side, whatever feels natural to you. Once you are comfortable, close your eyes or let your gaze fall downwards. 

Focus on Your Breath 

Notice your breathing and focus on the sensations you feel. The way your chest rises, the temperature of the air when you inhale or warmth when you exhale. Try to only focus on your breathing during this session. 

Don’t Fight Your Thoughts 

One of the big urges you may face is trying to fight off having thoughts—try not to do that. If your mind starts to wander, that is okay, it is natural. Acknowledge these thoughts without judgement and gently bring your mind back to your breathing. 

Take Your Time 

Whenever you are ready, start to move your toes, feet, fingers and shoulders and slowly open your eyes. If you have set a timer, it helps to have a calm, quiet chime to help you come out of meditation rather than a loud alarm or bell. 

You can add meditation music or try guided meditations for a more auditory experience. You can also try adaptogens like ashwagandha or other soothing nutrients to help ease your mind before you start. Regardless of whether you keep a journal, try reflect on how you feel. 

The best part about meditation is that there is no one correct way to do it. If you want to try zen fitness, try pairing meditation with yoga for a whole new meaning of balance. 

When you can let go of expectations and just embrace the present moment with gratitude, you may be surprised what meditation can do for you.

Dragon Fruit and the control of Diabetes

Dragon fruit has become increasingly popular in recent years and is dubbed as a superfood in many cultures.

Dragon Fruit is a highly nutritious tropical cactus fruit native to Central and South America, where it is known as Pitaya. 

The fruit comes in three distinct cultivated varieties: red skin with red flesh, red skin with white flesh (currently the most cultivated variety) and yellow skin with white flesh. All three share similar sweet and refreshing flavor characteristics and nutritional profiles. 

While people primarily enjoy it for its unique look and taste, it is also be shown to provide a host of health benefits.

Dragon fruit is particularly high in vitamin C, fiber, B vitamins and protein.

In traditional and alternative medicine treatments, dragon fruit has been used to treat hypertension, and the seeds have been demonstrated to help regulate blood glucose levels, making dragon fruit potentially useful specifically for type 2 diabetes prevention and management. According to the previous studies, there is a link between dragon fruit and better control of diabetes.

This benefit was believed to have occurred because dragon fruit encourages the growth of pancreatic cells that produce insulin.

It was concluded from the studies that the dragon fruit’s effect on fasting plasma glucose in people with pre diabetes was significant.

It was also found that the more dragon fruit a person eats, the greater blood sugar benefits they can receive. High doses of the fruit helped in reducing blood sugar levels in diabetic patients. It also protects against insulin resistance and diet-induced fatty liver problems. Diabetics are also at an increased risk of cardiovascular diseases, which can be effectively brought down by regular consumption of dragon fruit since it controls oxidative damage and reduce aortic stiffness in diabetic patients. 

New ‘Green’ Mediterranean Diet even Healthier for You

Researchers say a new “green” Mediterranean diet is healthier for you than even the traditional Mediterranean diet.

The Mediterranean diet is already known for its potential at reducing the risk of heart disease as well as stroke, diabetes, obesity and certain cancers.

The new, greener version replaces the minimal amount of red meat allowed in the traditional Mediterranean diet with plant-based protein.

Researchers found people who consumed higher amounts of plant-based proteins and less red meat and poultry experienced increased cardiovascular and metabolic benefits. And it may reduce cardiovascular risk beyond the known beneficial effects of the traditional Mediterranean diet. Plant proteins have additional health benefits that include anti-inflammatory characteristics.

Participants following Mediterranean-based diets also reaped additional health benefits that included decreases in diastolic blood pressure, insulin resistance, and an important marker of inflammation, C-reactive protein, which has an essential role in artery hardening. 

The ratio of HDL (good) cholesterol to LDL (bad) cholesterol also increased. 

It boils down to the polyphenols found in plant matter. 

Andy De Santis, a registered dietitian, said, “Polyphenols are widely renowned for their potent anti-inflammatory and antioxidant capabilities, and recent research suggests they may also have ‘prebiotic’ effects in our gut, whereby they act as a source of sustenance for our healthy gut bacteria.” 

Seasonings, fruits, vegetables, legumes, nuts, seeds, tea, wine and whole grains like wheat and rye offer the polyphenols associated with the positive effects on cardiovascular and metabolic health found in the study.

“The traditional Med diet emphasizes fish and seafood as the primary animal protein source with a smaller role allotted to poultry, eggs, and dairy, and an even smaller role allotted to red meat,” De Santis said. 

“The green Med diet appears to remove red meat completely and encourage the other animal protein sources as well as the plant-based proteins at the foundation of the diet (nuts, seeds, legumes) to take its place,” he said. 

“This includes processed red meats like salami, sausage, hot dogs, and so on, which are the types of red meat most often associated with negative health consequences because of their high levels of sodium, preservatives, and their saturated fat content.”  

“The primary sources of plant protein, such as legumes, nuts, seeds, and soy-based foods, offer unique benefits that are simply not found in animal foods,” he added.

“People who consume more nuts, seeds, and legumes gain serious health benefits from doing so, owing to the healthy fats, dietary fiber, antioxidants, and wide array of vitamins/minerals,” De Santis said.

“For most people, there is some balancing work to be done there. Animal protein, aside from being widely enjoyed, has nutritional value particularly relating to its iron, protein, and B12 content. Fish, in particular, being rich in the elusive vitamin D and omega-3s, is a very useful food.”

 Kristin Kirkpatrick, MS, RDN, a licensed, registered dietitian recommends people consume more whole soy, like tempeh and tofu, as well as beans and lentils, nutritional yeast, nuts, and spirulina (a nutrient-dense, nontoxic, blue-green algae). 

“We do need [these foods] since protein is an essential component to good health, including maintaining muscle, providing a source of energy, and maintaining the building blocks of all cells,” she said. 

Kirkpatrick said meal examples include a plate of hummus, whole wheat pita and falafel, bean-based pasta with vegan pesto or basic tomato sauce, or tahini with roasted veggies and quinoa.

Swapping Beans for Red Meat can lower Heart Disease Risk by 14%

Eating more plant protein may help you stay heart healthy.

Researchers based their findings on observing 43,272 U.S. men with an average age of 53. While the study focused on men in the United States, it is likely these findings will hold true for women as well. 

According to the study, processed red meats include bacon, hot dogs, sausages and salami are associated with an increased risk of death and major chronic diseases. Replacing red meat with high-quality plant foods, like beans, nuts or soy may be associated with a modestly reduced risk of coronary heart disease (CHD). Replacing it with whole grains, dairy products and eggs may also reduce this risk. 

The study concluded that for every one serving per day, total red meat was associated with a 12 percent higher risk of CHD. An 11 percent higher risk was seen for unprocessed meat, and processed red meat presented a 15 percent higher risk. 

Intake of one serving per day of combined plant protein sources, which include nuts, legumes and soy, was associated with a 14 percent lower risk of CHD. 

“The intake of high quality plant-based proteins such as nuts, legumes, as well as whole grains and dairy products, showed an additional decreased risk for heart disease,” Nicole Roach, RD, CDN, registered dietitian at Lenox Hill Hospital in New York, said. 

She added that choosing plant-based options over red meat can help reduce the amount of saturated fats, cholesterol and heme iron, which can keep the heart healthy. 

Plant-based options also increase the intake of unsaturated fat, fiber, antioxidants, polyphenols — all of which can benefit heart health by either increasing protective cholesterol, reducing bad cholesterol, or improving the function of the heart’s blood vessels.

The World Health Organization also released nutrition advice during the COVID-19 pandemic that emphasizes the consumption of less fat, salt, and sugar to lower the risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

Cold-fighting foods to focus on

When you are sick, especially with a cold or the flu, the right foods and beverages can offer relief—either from the symptoms of a cold or to help strengthen your immune system—so you can get better faster. These foods and drinks fight congestion, coughing, fatigue and other annoying cold and flu symptoms:

Chamomile tea
Chamomile consumption has been tied to an increase in antibacterial activity in the body. But its real impact may be its ability to support sleep, which protects immunity.

Turmeric
Curcumin, the natural compound in turmeric, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Just be sure to combine turmeric with black pepper, which significantly ups curcumin bioavailability.

Dried tart cherries
The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tract symptoms. These gems also support healthy sleep due to their natural melatonin content. Healthy sleep is important because people who do not get enough sleep or quality sleep are more likely to get sick after being exposed to a virus, such as the common cold.

Walnuts
In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper and folate. Walnuts have also been shown in research to reduce psychological stress and unchecked stress weakens immunity.

Extra virgin olive oil
Extra virgin olive oil possesses antibacterial properties that can reduce your risk of becoming sick. Its antioxidants have also been shown to protect against immune-mediated inflammatory conditions, including diabetes, obesity, rheumatoid arthritis and inflammatory bowel disease.

Soup or broth
Catching a cold triggers an inflammatory response in your upper respiratory tract, which contributes to symptoms like a stuffy nose. The steam from soup or broth speeds up the movement of mucus through the nose to relieve congestion. A healthy soup also helps reduce inflammation.

Also, the salt from soup or broth will cause your body to retain more water, and easing dehydration can help lessen symptoms like headache and dry mouth. 

You may opt for vegetable broth, flavored with add-ins like garlic, ginger, cayenne, turmeric and black pepper. 

Cayenne pepper
Spicy peppers, including cayenne powder, help thin mucus to relieve nasal congestion. Capsaicin, the compound that gives spicy peppers their heat, may also help suppress a cough. You may add a pinch of ground cayenne to your tea, soup, or broth. 

Garlic
Historically, garlic has been used to ward off illnesses, fight infections and treat wounds—and research lends credibility to garlic’s immune-supporting capabilities. Research also confirms that aged garlic extract may enhance immune cell function. 

Raw honey
In addition to its antimicrobial and anti-inflammatory properties, raw honey has been shown to help ease coughs in children. Take it off a spoon to soothe your throat and potentially relieve a cough, or stir it into to your chamomile tea. 

Ginger
Ginger eases nausea, and like raw honey, possesses antimicrobial and anti-inflammatory properties. For the best benefits, opt for fresh ginger root. Slice or grate and add to tea, broth, smoothies, juice, or sprinkle over fresh fruit. 

Bananas
Bananas are one of the easiest foods on the digestive system and remain one of the few appealing foods when appetite is diminished due to illness. They also raise blood sugar and provide energy while delivering key nutrients that help support the immune system, including vitamins C and B6, copper and folate. They are also chock full of potassium, an electrolyte lost in sweat.

Lemon
A quarter cup of fresh-squeezed lemon juice provides 30% of the daily target for vitamin C, and the juice from one whole lemon supplies about 50%. In addition to supporting immunity, this nutrient, which also acts as an antioxidant, is needed for DNA repair and serotonin production. The latter helps promote happiness and sleep.

Pomegranate juice
Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses and decrease the length of a cold by as much as 40%.

Green vegetables
Green veggies provide anti-inflammatory antioxidants, as well as key nutrients known to help the immune system function, including vitamins A and C and folate. They also provide bioactive compounds that provide a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells.

It is also important to drink plenty of water to replace the fluid you are losing through your lungs each time you cough, and from losses due to perspiration or sweat. Of course, you need to get plenty of sleep and rest.

Eating Fatty Fish

The most efficient way to get enough vitamin D in your diet is by eating fatty fish, like salmon, tuna, trout, mackerel and eel. You can get more than two-thirds of your daily dose of vitamin D from one 3-ounce (oz) portion of sockeye salmon.

Fish does not have to be fresh-caught to be beneficial. Canned light tuna, for example, packs about 150 IU of vitamin D for every four ounces. Canned sardines offer a little more than 40 IU of vitamin D for every two you eat.

Eating oily fish may also have a side benefit if you have psoriatic arthritis. This type of fish is also rich in omega-3 fatty acids. According to the Arthritis Foundation, omega-3 fats can help ease joint swelling and pain by tamping down inflammation.

Fatty fish can be high in mercury, though, so if you are pregnant or nursing, you may need to speak to your doctor about how many servings per week you can safely consume.