Their conclusions? Inflammation is the cause of the vast majority of high blood pressure cases and that cutting down on salt isn’t as effective as many believe. They note that reducing inflammation will inevitably also reduce hypertension is most people and should therefore form the first line of attack against high blood pressure.

How to reduce high blood pressure naturally here…

Warm regards,

Christian Goodman

Ginger is one of my all-time favorite foods, because it can be used in SO many ways. It is used in cuisine all over the world in almost every culture where it grows…which is all over the place since it’s so hearty.

So I thought in honor of Independence Day coning up, and to celebrate a staple of 4th of July picnics, we would look at a great recipe that combines both ginger and watermelon.

I want to note, though, that even if you don’t like yogurt, you’ll still like this smoothie. It’s absolutely yummy and all of the ingredients are packed with nutritive benefits.

You’ll need (amounts listed below in the recipe):

Watermelon- This incredible summer fruit is delicious in its seedless form but if you prefer the seeded, un-tinkered with organic form make sure to take out at least the black seeds.

What are you getting with watermelon? Vitamins A and C (immunity booster), lycopene (great for your heart), and beta-carotene (great for your eyes).

Limes- Move over, lemons. This little sister is not only a tremendous source of Vitamin C, but also has Vitamins A and D, along with calcium, phosphorus, magnesium and fiber.

Honey- I prefer the locally grown stuff myself. Not only will this support your local growers, but you will also be receiving the benefit of nature’s antihistamines. This is especially helpful if you have seasonal allergies or asthma.

Yogurt- Greek yogurt is all the rage right now, but if you are watching calories and trying to increase your pro-biotic intake to regulate your digestion, there are a bunch of them out there that will fill all your needs.

Ginger juice- to get this, I peeled and chopped fresh ginger root and ran it through our juicer. This takes out the pulpy part and leaves the smoothie very…smooth!

Ice- To make it easy on your blender, use crushed ice. Or, at least grab the cocktail ice from the local market freezer.

Once you are done whipping up this yummy treat, you can store the leftovers in the freezer and it comes out as a bit of a sherbet later.

Watermelon Ginger Smoothie:

4 Cups ice
½ medium watermelon (no rind)
1 4-oz container of yogurt (I used Activia 70- cal vanilla)
2 Tablespoons honey
1 Tablespoon ginger juice (you can use ginger puree from the spice aisle, just might need to cut back the amount)
Juice of 1 lime (I peeled and chopped up my lime…I like the pulp)

Cut 1 watermelon in half lengthwise. Scoop out the pink fruit from one of the halves into a blender. Add the honey, lime, and ginger juice. Blend until the fruit mixture is pureed and spins freely. Pour the mixture back into the “bowl” you made scooping out the fruit.

This is the part where you can go healthy and make a meal out of it, or go “party” and make summer cocktails.

For summer cocktails, pour 1 cup the puree you just made over a glass of crushed ice and add 1 shot of clear liquor of your choice. Garnish with lime wedge and you’ve made a unique drink.

For a healthy meal replacement, grab that yogurt.

Place 2 cups of the crushed (or small cubed) ice into the blender. Add the yogurt and 1 cup of the watermelon puree combination. Blend till it’s smooth and creamy.

This will make 3, 1C servings. If you use the rest of just the one half watermelon mixture, you should have enough to make 2 more batches. Half a watermelon could make 6 small smoothies.

It won’t take much to fill you up, which is why I recommend a small serving. But even aside from its filling characteristics, it is really refreshing after being outside in the morning watering plants or mowing.

The ginger is tangy and stays with you, but the whole combination of flavors is really mellow yet invigorating at the same time.

This has a little more sugar in it than what we would normally recommend for a diabetic diet, but it’s still coming in at under 15 grams of carbohydrates and 90 calories total (if prepared without alcohol and using the fat free, reduced calorie yogurt.)

For more recipes and recommended foods for Type 2 diabetics, see Shelly Manning’s guide published by Blue Heron Health News. For more information on other ways to naturally treat your Irritable Bowel Syndrome or High Blood Pressure, see our full library on the right side of the page.

Cheers,

Julissa Clay

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Today, I thought I’d combine some of the info on three of my favorite minerals with a great bedtime snack recipe to help alleviate a common problem for a growing number of people: Restless Leg Syndrome.

We’ve talked in the past about RLS, but I’ll summarize the problem again briefly. This irritating and sleep-stealing problem occurs when the brain is ready to go to bed but the muscles in the leg are misfiring and still trying to do the day’s work.

It’s like leaving the gate open at the farm after you leave for the day…the critters want to run loose and mayhem ensues.

What causes the gate to be left hanging open? A variety of things are to blame, but the most common (and easily remedied) is a vitamin deficiency.

Doctors have found that people who suffer from RLS almost always are deficient in 3 minerals: calcium, potassium, and magnesium.

This little trio of minerals, when lacking, cause the large muscles of the leg to misfire. There are problems all over the body, and with a lot of systems because of this deficiency, but RLS is sometimes the most noticeable.

Some doctors even consider it an announcement of sorts to other looming problems. Most of which can be corrected simultaneously with the right treatment.

Sometimes doctors will prescribe a powerful magnesium supplement, and that may help…but research actually shows that increasing all three minerals is more effective.

Some ‘natural’ remedies focus on herbs and supplements that can be almost as dangerous as the pharmaceuticals they are meant to replace. This is particularly true if you are not sure what, or how much to take. They can interfere with other medications as well.

So honestly, the best way to try and naturally calm those itchy, twitchy legs is to focus on the trifecta of mineral power, which is to increase all three little wonders at once. And the best way to do that is by focusing on diet adjustments to increase more of the hardest working fruits and other foods.

The recipe below offers a way to use bananas that loads up a healthy dose of potassium, magnesium and calcium.

Try this bedtime snack:

Banana Pancakes

1 cup all purpose flour
1 cup whole grain flour
1 ½ Tbsp stevia plant sweetener
1 tsp baking powder
¼ tsp salt
3 very ripe bananas, mashed
1 egg, beaten
1 cup skim milk
¼ cup fat free yogurt
2 Tbsp olive oil
¼ tsp almond extract

Combine ingredients in a large mixing bowl. Mix just until moistened all the way through. Let a few lumps stay in the batter. If you want thinner pancakes, add a little water (1/4 cup at a time) until your batter is your favorite pancake consistency.

On a heated griddle (about 300 degrees), spray the surface with non-stick pan spray, such as olive oil spray. Then pour the batter ¼ cup at a time in round, flat dollops. Once the bubbles pop and disappear and the edges get a little dry, flip them over for just a couple more minutes.

Pull them off when they are a nice light golden color on both sides.

I like mine with more sliced banana, but if you crush about a ¼ cup of blueberries with a tablespoon of water and a sprinkle of the sweetener, it makes a nice substitute for sugary syrup.

You could also throw on a little yogurt and sprinkle with wheat germ to increase the fiber and acidophilus content as well.

For each serving, which is 2 pancakes (plain), you will get less than 225 calories, about 40 grams of carbs, 300 mg of sodium, and 5 grams of fat. There is very little (if any) saturated fat and since the recipe calls for stevia sweetener instead of sugar, you are not overloading on sugar.

The small amount of carbohydrates will help to naturally get your brain ready for sleep and the whole grain in the flour, plus the fiber in the yogurt, will help get you “moving” in the morning.

For more natural methods to improve your sleep and drive away insomnia, try my guide today.

Warm regards,

Christian Goodman

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In this study, a group of volunteers were assigned to fast for 24 consecutive hours. They found that the single-day fast was enough to significantly improve cardiovascular disease risk factors like hypertension, triglycerides and “bad” LDL cholesterol. The researchers add, however, that the long-term health effects of fasting have not been studied as of yet.

Here’s what else you can do to reduce your blood pressure naturally…

Warm regards,
Christian Goodman

The AHA report also highlighted the importance of lifestyle as an effective treatment to fight triglycerides naturally. They note that cutting sugar intake to less than 150 g per day is an important first step towards triglyceride reduction. Having a healthy BMI, exercising daily and cutting saturated fat are also important, the AHA adds. Their research shows that making these relatively minor lifestyle changes alone is enough to cut triglycerides in half.

Learn other natural ways to combat cholesterol and triglycerides…

Lower blood pressure naturally…

In stressful situations, our blood pressure shoots up temporarily. Though these temporary spikes in blood pressure are not dangerous, prolonged stress can lead to the condition of high blood pressure, which doctors warn is a potential hazardous health condition.

Stress is a result of the body’s instinctive fight-or-flight response to certain situations. The fight-or-flight response is our body’s innate response to life threatening situations. Although we don’t face situations that classify as ‘life-and-death’ situations every day, our body reacts the same way to modern-life stressors.

Stress leads to the production of hormones that assist the body in preparing for the flight-or-fight moments. Although researchers are yet to establish a direct connection between extended stress and the condition of high blood pressure, it is accepted that the hormones produced under stressful situations may cause harm to the arteries–the carriers of blood in human body.

Another thing that needs to be understood is that extended stress can lead to certain harmful behavioral patterns, such as overeating, lack of sleep, and depression, all of which over a period of time can cause more than normal blood pressure.

By making positive changes in the lifestyle, we can often effectively control the condition of more than normal blood pressure. For instance, regular exercise helps immensely in controlling high blood pressure. Regular exercise facilitates production of HDL, or good cholesterol. HDL, in turn, assists our body in the process of flushing out the excess LDL, or bad cholesterol, which is the biggest contributor to high blood pressure.

Also, when we exercise our body produces positive chemicals and hormones. For instance, when we exercise regularly, endorphins are produced in the brain, which in turn produces the feeling of well-being and euphoria. Also, when we exercise, we naturally begin to take more care of our body and become conscious of what we eat.

Through regular exercise and balanced diet you can often effectively control high blood pressure. Learn more on how to naturally lower blood pressure and make positive changes in your lifestyle to lead a healthy life.

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One natural way of controlling high blood pressure is by consuming beet.

How Beet helps in controlling high blood pressure

A study published in a medical journal last year reported that high blood pressure patients can reduce their blood pressure by 10% by consuming 2 cups of beet juice every day.

Amrita Ahluwalia, who was the leading author of the study, advocates that beetroot juice and other nitrate-rich vegetables help immensely in maintaining a healthy cardiovascular system.

Benefits of beet are aplenty. Some of the more pronounced ones are:

• Beets reduce total cholesterol levels – Regular consumption of beet juice can help reduce your total cholesterol by 30%, and triglycerides by 40%.
• Beets increase good cholesterol levels – Beets also increase the good cholesterol or HDL levels.

In addition to the above, beets also reduce the risk of blood clots, dissolve inorganic calcium deposits that clog arteries, and improve digestion.

So invest some money on a good juicer and take your first step toward a healthy heart.

Precautions while consuming beet

Do not- and we repeat- do not mix beet juice with broccoli or other vegetables that have high calcium content. Beet is rich in oxalic acid, and oxalic acid and calcium can cause digestive problems if taken together.

Also, as beet is rich in oxalic acid, high blood pressure patients who have kidney stones, osteoporosis, and gout should avoid consuming it.

Other natural remedies

Besides consuming beet, exercise regularly and eat a balanced diet to manage your blood pressure. When picking an exercise regime, remember that what counts is the duration of exercise and its regularity.

You may also want to check out our simple and easy High Blood Pressure Program.

EL331015

At first glance, many of you may think this is a hyperbole or an unnecessary warning aimed to prevent you from enjoying the much-awaited holiday season; sadly, this is not so.

Researches have shown without doubt that the onset of the holiday season leads to an increase in cardiovascular diseases. These findings may be distributing, but they are not at all surprising – overindulgence when it comes to greasy and fatty foods and alcohol during the festive season is an open invitation to cardiovascular diseases. And they seldom disappoint.

“Merry Christmas Coronary” and “Happy New Year Heart Attack” phenomenon

In 1999, Dr. Robert A. Kloner, who works at the Heart Institute at Good Samaritan Hospital in Los Angeles, discovered that deaths due to heart attacks increased during the period of Thanksgiving and continued the upward spiral all through Christmas and New Year’s Day, after which it would subside.

Tips for a happy holiday season minus the risk of heart attacks

The festive season is for enjoyment, so don’t let heart disease mar your celebrations. By all means, enjoy your favorite food and drink during the holiday season, but do so in moderation.

Here are some tips that allow you to enjoy the holidays while keeping heart diseases at bay.

• Be aware of the amount of alcohol you consume. Dr. Kloner believes that an increase in alcohol consumption is a big contributor to heart diseases during the festive season. And one more thing- if you drink, then don’t drive. Spending the holiday season behind bars or on a hospital bed is not what anyone would want.
• Consume holiday drinks like apple cider in moderation. Typically, holiday drinks are rich in calories, and their overconsumption may increase your chances of developing a heart problem.
• Eat a light snack before going to a party or a family gathering, as this will prevent you from overeating. Remember, eat a healthy snack, otherwise, you may as well gorge on the food at party.
• Use a small plate. You may be surprised to find that when you use a small plate, you automatically eat less.
• Eat vegetables, fruits, and salad along with the high-fat foods you like so much.
• Spend some time doing some physical activity during the holiday season. Take a walk with your family or play with your kids.
• Avoid using too many candles. Candles and fireplaces contribute immensely to pollution, and studies show that this type of air pollution increases the risk of heart disease.
• Avoid stress. Plan your holidays well in advance and do your shopping early, so that you are able to relax during the festive season.

If you have high blood pressure, then it is imperative that you don’t overindulge or stress yourself during the holidays. It will also be a good idea to do some physical activity during the holidays.

Exercise helps you burn the extra calories that you are most likely to consume during the festive season and keeps your heart healthy and strong.

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