Featured iHerb Customer: Andrew N.

We think our iHerb customers are awesome and we truly appreciate their support and their patronage, but we also know that they are all real people who are doing their best to live a life of health and wellness.  That’s not always an easy task.   Given that, we wanted to feature some of them and get their take on the steps they take towards their own well-being and hopefully, iHerb plays a part in that.  Perhaps, from their words,  you’ll be able to get some inspiration to help you make positive and healthy changes in your life as well.  Today, let’s meet Andrew Nave from Philadelphia, PA.

Tell us a little about yourself:

I am a currently a graphic designer with a very strong background in physical therapy, fitness, and nutrition. After receiving certifications in college, I started off as a physical trainer. I ended up leaving the field after a deciding this isn’t the career I wanted to be in at the time. I decided to get back into designing, and use my creativity to express myself as much as possible.

How did you find out about iHerb?

I found this site from a knack of being able to find the cheapest price on things from the internet!

What about iHerb first appealed to you?

The first thing that caught my eye about that site is the real reviews the customers give based on their experience with the product. Lots of site’s offer this, but this one is simple and to the point.

How long have you been in iHerb customer?

I’ve only been a member since March 2009. I was looking for the best deal on unflavored whey protein! I used to buy all of my supplements at overpriced stores.

What are your favorite products and why?

I am very big into the Now Foods supplements. A combination of Aloe Vera, Ginger, and DGL stopped a crazy bout of acid reflux and intestinal bleeding.

Natural Factors is also a very good source. I take the pharmaceutical grade omega 3, and the “Lung, Bronchial, and Sinus Health” supplement to combat night time allergies.

What is your health and wellness philosophy?

I have learned that meditation, giving myself a better outlook on life, and eating proper is the key to my happiness. Everyone is different. After you get to the point of understanding what you body and mind needs, everything falls into place.

Do you have a favorite mantra or quote that describes how you try to live your life?

“A person is not intelligent until they are able to learn happiness” ~Anonymous.

Do you have any current health goals you’re working toward and what are you doing to reach them or have you actually met one or more and would like to share your success story?

About 4 years ago I was in a car accident. I got rear ended at 40 mph, my seat belt broke, and crunched my head on the ceiling. A month after that, a careless driver backed into my driver’s side door, slamming my head into the glass. Then next month after that, I was in the center of a 4 car pileup. I cracked 3 ribs an inch and a half away from my spine and had a close call of being paralyzed according to the x-ray results. I had 4 slipped discs in my neck and back. My right arm would lose sensation randomly throughout the day. My abdomen muscles were torn in 5 separate locations. I received slight brain damage and developed a cyst at the base of my brain (I used to be a much better writer…). Three car accidents in 3 months. It changed my life.

I had to take pain pills, heavy duty anti-inflammatories, all sorts of shots, and “modern therapy”… none of it worked. I needed an answer my doctor was not giving me. I began researching on my own. After lots of reading, herbs became more and more of an answer and less of a question. Long story short, after about 6 months of taking supplements based off of my own research, some yoga, and a better diet, I felt like a whole new person!

That was two years ago since I started. By using natural methods of my own research, I could not be happier with the results. I am now almost able to recommend any whole food or herb to many of the ailments I hear others complain about. Just recently, I started a blog (healthyholistics.com) that I try to post in once or twice a week about personal experiences with herbs, food, or any trait of well being.

Are there any health and wellness tips you’d like to share with other iHerb customers?

If you want to be healthy you need to start listening to your body. Looking for quick fixes by going to the doctor’s for another prescription over and over doesn’t work. Research. Find the root of the problem and build from there. Taking medication that masks an issue does not solve them. Modern medicine has been around for 100 or so years, herbal has been around for over 4000.

Garlic: Cold Fighting and So Much More!

Given the nickname of “The Stinking Rose”, garlic is actually a species of the onion family and is closely related to the onion, shallot, leek and chive. Garlic is a biennial herb and the bulb is a formed from a number of small bulbs called cloves. The tough papery skin of each clove is actually a protective leaf and they fit together neatly in the familiar dome. Some kinds of garlic peel easily, while the papery sheaths of others cling tenaciously. Size of the cloves is not indicative of flavor, though in general very large cloves are milder than small ones.

Throughout recorded history, garlic has been used for a variety of  purposes.  It was thought that the cultivation of garlic may date back to as far back as 2000 B.C. in China where its usage was primarily for providing energy to alleviating depression. Ancient Egyptians used garlic as currency, swore oaths on it and fed it to their slaves to increase their indurance and ward off illnesses. Many cultures used garlic as a way to fight off evil and evil creatures. Garlic definitely has an ecclectic history, so where does it stand today in regards to its medicinal uses as well as scientic evidence in support of these uses?  Let’s find out as well get other information including Safety Issues and Interactions You Should Know About.

Medicinal Uses and Scientific Evidence for Garlic

Antimicrobial

• A double-blind study reported in 1999 found that a cream made from the garlic constituent ajoene was just as effective for fungal skin infections as the standard drug terbinafine.
• Raw garlic can kill a wide variety of microorganisms by direct contact, including fungi, bacteria, viruses, and protozoa as was seen in results from a 1996 study from Brown University School of Medicine and a 1990 Study from Murdock Healthcare.

Cancer Prevention
Studies suggest that regular intake of garlic as food or as aged garlic supplements may reduce risk of various forms of cancer by helping to strengthen the immune system.

• In 1994, the results of the Iowa Women’s Health Study showed that women who regularly consumed garlic, fruits and vegetables lowered their risk of developing colon cancer by 35%.
• The results from a 2000 study by the American Society of Clinical Nutrition and a 2007 Australian study by the Sanson Institute show that high intakes of garlic may be helpful in preventing colorectal or stomach cancer.
• There are also opposing studies stating that there still isn’t enough evidence that taking garlic can cut the risk of getting some cancers.

Cardiovascular Disease and High Cholesterol

• Some studies have reported that the consumption of garlic may lessen the progression of cardiovascular disease by helping to decrease LDL (bad cholesterol) while raising HDL (good cholesterol) while others disagree.
• In 2004, a Czech study found that the accumulation of cholesterol on the vascular walls of animals were reduced because of garlic supplementation.
• A Turkish study, also in 2004, showed that taking a garlic extract inhibited vascular calcification in human patients with high blood cholesterol.

Cold Prevention
The herb garlic has a long history of use for treating or preventing colds; however,  there was no scientific evidence showing that it actually works for this purpose until just recently.

• The results from a 2001 UK Study showed that participants receiving garlic were almost two-thirds less likely to catch cold those receiving a placebo. Furthmore, participants who did catch cold recovered about one day faster in the garlic group as compared to the placebo group.
• In 2007, BBC News reported on a study that discovered that taking a daily garlic supplement reduced the risk of catching a cold by more than half.

Diabetes

• A study from the Institute of General Pathology and Pathophysiology which is in the  Russian Academy of Medical Sciences in Moscow found preliminary evidence that that the use of garlic could enhance blood sugar control in diabetes.  The results of this double-blinded placebo-controlled study demonstrated that the effects of time-released garlic powder tablets resulted in a lowering of the fasting blood glucose and serum triglyceride levels.
• Another study in India was successful in showing that garlic was almost as successful as a prescription drug and insulin in helping to manage one’s diabetic condition.

Infections

• Both a study in the UK and one in the US,  done in 2005,  have shown evidence that garlic could inhibit the growth of Candida Albicans. Candidad Albicans is a yeast that usually inhabits 80% of the human population without harmful effects; however, an overgrowth can also be a causal agent leading to various infections, digestive disorders as well as impacting the well-being of immunocompromised patients.  The results of both these studies are promising, if not definitive.

Safety Issues

• As a commonly used food, garlic is on the FDA’s GRAS (generally recognized as safe) list. The only common side effect of garlic is unpleasant breath odor. Even “odorless garlic” produces an offensive smell in up to 50% of those who use it.
• When raw garlic is taken in excessive doses, it can cause numerous symptoms, such as stomach upset, heartburn, nausea, vomiting, diarrhea, flatulence, facial flushing, rapid pulse, and insomnia.
• Topical garlic can cause skin irritation, blistering, and possibly third-degree burns, so be very careful about applying garlic directly to the skin and by no means, should you put a garlic poultice on your bare skin because raw garlic can cause even more skin damage than just a topical cream.
• Since garlic might “thin” the blood, it is probably imprudent to take garlic pills immediately prior to or after surgery or labor and delivery, because of the risk of excessive bleeding. Similarly, garlic should not be combined with blood-thinning drugs, such as warfarin (Coumadin), heparin, aspirin, clopidogrel (Plavix), ticlopidine (Ticlid), or pentoxifylline (Trental). In addition, garlic could conceivably interact with natural products with blood-thinning properties, such as ginkgo, policosanol, or high-dose vitamin E.
• Garlic may also combine poorly with certain HIV medications and might also reduce the effectiveness of some drugs used for HIV.

Interactions You Should Know About

If you are taking:

• Blood-thinning drugs such as warfarin (Coumadin), heparin, aspirin, clopidogrel (Plavix), ticlopidine (Ticlid), or pentoxifylline (Trental): Do not use garlic except on medical advice.
• Ginkgo, policosanol, or high-dose vitamin E: Taking garlic at the same time might conceivably cause a risk of bleeding problems.
• Medications for HIV: Do not use garlic.

In Conclusion

There’s definitely a lot to this herb.  Hopefully, some of the studies and information presented in this posting will make you want to learn more about garlic and how it could be beneficial for your health and well-being; however, before you put anything into your body, make sure that it’s not going to do more harm than good.  Do the research, whether it’s doing your own reading or contacting either a medical or naturopathic doctor for more info.   In the end, you’re the author of your own health story and we all want that story to have a happy ending.

Click here to check out iHerb’s selection of garlic products!

Brown University School of Medicine

10 Weight Loss Tips to Get You Started

When it comes to weight loss, it’s always a hard road to travel. After all, you’ve spent years gaining weight and losing it all is not going to happen overnight. Also, there’s no one solution that’s going to work for everyone. Everyone has a different physical makeup regarding body type, metabolism, diet and more. There’s also a variety of avenues you can turn to, whether it involves seeing a doctor, working with a personal trainer and/or nutrionist, joining support groups, doing your own research and going it out on your own or doing a little bit of everything. All this can make just getting started a crazy whirlwind, so here are 10 things to consider and remember, you won’t get to the end of your weight loss journey until you take those first steps.

1. It’s Not All or Nothing: When attempting weight loss, don’t be discouraged and quit after your first, second or even third slip up. Remember, you’re human. Everyone makes mistakes. Learn from them and move on and don’t let these slip ups stall you from succeeding.
2. Be Flexible With  Your Exercise: There are a lot studies out there about when’s the best time to exercise, but a set schedule may not always be conducive to your lifestyle. In the end, as you long as you can do some kind of activity that will help raise your heart rate and help you work up a sweat at least once a day, you’re already accomplishing much.  Learn more about 12 Easy Everyday Exericses (No Gym Required) by clicking here.
3. Set Small Goals and Build on Them: Start off with small goals and build on them. For example, set a small goal to walk a couple of miles a day. When you’re comfortable with that, make it 5 miles a day. Perhaps after a period of time, you can switch from walking to jogging. You’re more likely to continue if you’re able to reach and succeed at the small milestones first before tackling the larger ones.
4. Start Your Day with a Healthy Breakfast: A healthy breakfast can reduce hunger throughout the day and help you make better food choices at other meals. Healthy breakfasts usually are geared more towards proteins and whole grains as opposed to fat and calories.
5. Portion Control: As much as possible, try to portion out all your foods and just stick to what you’ve measured out. To measure by hand, keep the following in mind: 1 fist = 1 cup, cupped hand = ½ cup; open palm = 3 oz of meat; thumb’s up = 1 tablespoon; thumb tip = 1 tsp.
6. Use a Salad Plate: When it comes to filling up our plates, there’s a tendency to want to hide all the white space with as much food as possible. You can still do that, but if you use a salad plate, it’s still a full plate food but with more than 50% less than what would be on the dinner plate.
7. Beat Cravings By Distracting Yourself: When food cravings come, they’re difficult to resist, but sometimes taking your mind off of them by doing an activity can help. So instead of giving in, grab a magazine or book to read, take a walk, write in a journal, call a friend or do whatever else you can think of to distract yourself. Also keep in mind that hunger pangs can also mean that you’re actually just thirsty. Sometimes drinking a glass of water will do the trick.
8. Ask for Support: When it comes time to start your weight loss program, ask for support from family, friends, co-workers, etc. They can help motivate, encourage and lend an ear for those times when you feel stuck or discouraged.
9. Self-Motivate: Find ways to self-motivate in order to keep yourself on track. For example, buy a dress or a bikini in a smaller size or find a photo of someone who’s at the size you’d like to be. Every time you feel like giving up, take that dress out or take a look at that photo and just remind yourself of where you want to be in the future.
10. Reward Your Milestones: As you reach milestones, whether short-term or long-term, celebrate by doing something nice for yourself. Short term goals can be anything from reaching a 5 pound weight loss or drinking 8 or more cups a day and you can reward yourself by having a long bubble bath, a manicure/pedicure, purchasing new workout clothes or savoring a glass of wine with dinner. Long term goals could be losing your first 50 lbs or getting into a smaller dress size with the ultimate goal of you reaching your final goal weight and being able to maintain it. Reward yourself by taking a trip to somewhere you’ve always wanted to go or having a luxurious all day spa experience or buying a completely new wardrobe and getting a makeover. You’ve worked hard so you deserve something special.

Click here if you’d like to learn more about weight loss and check out iHerb’s over 400 products for weight loss support. Remember, if you’re a first time iHerb customer, you can use Coupon Code BUY123 to get $5 off your first order.

Featured iHerb Customer: Sandy W.

We think our iHerb customers are awesome and we truly appreciate their support and their patronage, but we also know that they are all real people who are doing their best to live a life of health and wellness.  That’s not always an easy task.   Given that, we wanted to feature some of them and get their take on the steps they take towards their own well-being and hopefully, iHerb plays a part in that.  Perhaps, from their words,  you’ll be able to get some inspiration to help you make positive and healthy changes in your life as well.  Today, let’s meet Sandra Wilk from Indian Rocks Beach, Florida.

Tell us a little about yourself:

I am a  four and a half year survivor of the Pharmaceutical industry hold on “you must take this every day or you will die.”  I have Hypothyroidism, a central nervous system periodic failure and suffer from panic attacks (from the Synthroid).  Now I am healthy, active and overall feel better than I have in 20 years!

How did you find out about iHerb?

Kevin Trudeau’s book, “More Natural “Cures” Revealed”, (page 350)

What about iHerb first appealed to you?

The variety of products, nutritional information is listed as well as the product ingredients are listed, which is vital when I make a purchase to know exactly what I am putting in as well as on my body.

How long have you been in iHerb customer?

Not long enough!!!!

What are your favorite products and why?

Now Foods — for the supplements

Vital Force — for the B vitamins

Alba Botanica — for the hair and skin care

What is your health and wellness philosophy?

I could write a book on this one, but basically to sum it up, limit processed foods to less than 5% per meal (that includes organic processed), and the rest as organic as possible. Stay positive and think positive thoughts. Plan a vacation and look forward to it. Do not get soaked into the mainstream news whether online or on the TV or on printed form.

Do you have a favorite mantra or quote that describes how you try to live your life?

Be positive and always help others that are unable to help themselves. Treat other people better than how you want to be treated.

Do you have any current health goals you’re working toward and what are you doing to reach them or have you actually met one or more and would like to share your success story?

Overcoming being brainwashed into thinking that I needed to take a pill every day to survive. It is such a scam. I have not even had as much as a Tylenol in over 4 years.  Any goals that I have are living life as healthy as possible, eating organic, whole foods and having time to rest and relax and of course, get plenty of sleep.

Are there any health and wellness tips you’d like to share with other iHerb customers?

This could be another chapter in a book entirely on focusing on becoming healthier. I truly think that you have to find your own way in this one.  Each of us is very unique in how we are structured, physically and mentally. It takes some experimenting, but after a while you can find what works best for you. The best thing that you can do is to have an open mind when it comes to health care. Realize who has your best interest. Become a independent researcher on your own health issues. Stay away from all pharmaceuticals. I do mean all.

Getting Started with Aromatherapy

The great thing about essential oils is that they are remarkably safe and easy to use. Plus, they have a wide variety of everyday applications. They can be enjoyed just for their pleasant aromas alone, or used for their therapeutic value. Perhaps the whole spectrum of their soothing and healing properties is what appeals to you. No matter what aspect of aromatherapy attracts you, there are a few simple, yet essential things to know before you get started.

Meet the Aroma Families

While you can most definitely start out with one essential oil and branch out from there, you may want to make yourself a starter kit. This basic kit would include at least one essential oil from each aroma “family,” so that you can get more benefits from your personal aromatherapy program. Plus, the advantages of essential oils are often increased when blended with other oils.

There are eight families of aromas; because of their complex chemical make-up, some essential oils can be classified under several families:

Citrus, which includes bergamot, citronella, grapefruit, lemon, lime, orange, and tangerine.

Floral, which includes chamomile, geranium, lavender, neroli, and ylang ylang.

Herbaceous, which includes basil, chamomile, clary sage, hyssop, lavender, and rosemary.

Camphoraceous, which includes camphor, eucalyptus, peppermint, rosemary, and tea tree.

Spicy, which includes allspice, anise seed, cinnamon, clove,- ginger, and nutmeg.

Resinous, which includes frankincense and myrrh.

Woody, which includes cedarwood, juniper berry, pine, and

Earthy, which includes patchouli.

Starting with eight essential oils may sound overwhelming. It’s perfectly acceptable to begin with less. However, it’s a good idea to start with at least two: lavender and eucalyptus are fabulous starter oils because they offer a broad range of health benefits, plus they blend well together.

In choosing your oils, it’s important to choose scents that you enjoy. If a scent turns you off, you may not get the full benefit of that particular aroma. Additionally, because the oils are concentrated, they may smell stronger than you first anticipated. This is where blending comes in handy. When compatible essential oils are mixed together, the scent can become more delicate and inviting.

The most important thing to remember is there is no wrong choice in aromatherapy. Choose the oils that make your senses happy, and you’ll do just fine.

Basic Aromatic Recipes and Applications

There are many ways to use essential oils. Following are some basic methods of use. The recipes that follow are general. For example, while the bath section suggests using 4-8 drops of essential oil, some essential oils are stronger than others so maybe only 2 drops would be required. Therefore, once you’ve decided which oil you want to use, consult the essential oil section for more specific guidelines.

Aromatic Baths – Essential oils can be added to bath water just for pleasure alone or for therapeutic value. Either way, a long, luxurious soak in aromatic bath water is a treat for all your senses. The basic rule of thumb is to add 4-8 drops of essential oil to the bath after it’s been drawn. Use your hand to be sure and agitate the water so the oil will be well dispersed and not just floating on top, then hop on in.

Foot and Hand Baths – People with arthritis, rheumatism, athlete’s foot, and assorted skin problems can benefit from hand or foot baths. Use a bowl or small tub big enough for your appendages. Make sure the water isn’t too hot; it must be comfortable enough so that your hands or feet can enjoy generous soak time. Add five to six drops of the appropriate essential oil into the bowl or tub and mix it up with your hand to disperse it. Next, place either your feet or hands in the bowl and soak them for about ten to fifteen minutes. Afterwards, dry skin off completely. For added benefit, add a few drops of the same essential oil to a carrier oil and massage into the skin.

Aromatic Shower – As stated earlier, essential oils used with running water will vaporize the scent. However, a wonderful wake-up treatment using essential oils in a shower makes perfect sense. Choose an invigorating scent, and after washing place 2-3 drops on a clean cloth or sponge and rub it briskly all over your body. If using on your face, rub gently. Rinse as normal.

Sauna – The sauna is a wonderful appliance, and is a wonderful treat for both body and skin. The benefits of a sauna can be increased when an essential oil is added to the mix. Blend just two drops of essential to approximately 600 ml of water and throw it on the heat source. Do not use more than two drops, as more could be overpowering. Caution: Avoid using sweet-smelling aromas, as they may cause nausea or headache when inhaled in such a tight, closed space. Rose, geranium, and ylang ylang are three to avoid; eucalyptus, lemon, peppermint, and pine are four to use.

Hot and Cold Compresses – There’s nothing quite like a compress to help with muscular pain, sprains, and bruises. They also help to reduce pain and congestion in internal organs. However, it’s important to know when to use each.

A cold compress is best for recent injuries (sprains, bruises, swellings, and inflammation), and for headaches, migraines, and fever.

A hot compress is best for old injuries, muscular pain, toothache, menstrual cramps, cystitis, boils and abscesses. Additionally, some people with migraines may prefer a hot compress to a cold one.

To make a hot compress, add a few drops of the appropriate essential oil to a bowl of hot (not boiling) water. Take a clean cloth or bandage and soak it in the mixture. Wring out the excess, and place over the affected area. Repeat as often as needed. A cold compress is made in a similar manner, only using your choice of cold or ice water.

Massage – The basic rule is to add 2-3 drops to 1 ounce of carrier oil, and massage on affected area. However, because some essential oils are stronger than others, consult the essential oil section for specific guidelines.

Steam Inhalations – This is a wonderful way to clear the lungs and sinuses of congestion and infection. Add 2-3 drops of the applicable essential oil to a bowl of steaming hot water. Place your face over the bowl, drape a towel over your head, and breathe normally. Do this for a few minutes, then rest. You can repeat these steps a few times in a row, however discontinue if you feel any discomfort. This particular method directly affects the respiratory tract and the blood supply, therefore you may experience quick relief after this therapy.

Direct Application – Even though essential oils are natural and have a long history of safe use, they are highly concentrated botanical oils, and you should use them with common sense and caution. While experienced aromatherapists and reflexologists often practice neat application, individuals just starting to explore the wonderful world of aromatherapy should exercise caution. Essential oils can be inhaled directly from the bottle, and some like to add a few drops to a handkerchief for convenience.

Gargles and Mouthwashes – Some essential oils have the ability to fight bad breath, reduce the pain of a toothache, and to soothe sore throats. The best way to attack these health challenges is through a gargle or mouthwash. A simple way to make one is to add one drop of the applicable essential oil to two teaspoonfuls of cider vinegar, and add to a glass. Stir well to disperse the oil, then fill the glass with warm water; stir again. Gargle and/or rinse with the mixture. Use twice daily.

Vaporization – Two of the most popular and easy-to-use diffusers are the scent diffuser and the particle diffuser. A common scent diffuser is the “lamp ring” or “light bulb ring”, which is made to sit on top of a light bulb and use the heat of the bulb to vaporize the oil’s scent into the air. Usually 2-3 drops of oil is all that’s needed for a scent diffuser. A particle diffuser is a little more advanced, usually an electronic appliance similar to a humidifier that you add a specified amount of oil to. The oil is then diffused into the air. Scent diffusers only diffuse the aroma of the essential oil into the air, while particle diffusers offer greater therapeutic benefit by actually diffusing oil particles into the air. Caution: Never, ever place essential oils directly onto a hot light bulb. Never leave any diffuser operating unattended. Always follow manufacturer’s instructions.

These are just a few fun and easy ways to use essential oils. You can also add essential oils to scent-free creams, lotions, shampoos, conditioners, and massage oils. Some people add them to the dishwasher and washing machine, and some even place a drop or two on a washcloth and add it to the dryer. Be creative, and make up your own recipes!

To check out iHerb’s selection of over 200 Aromatherapy Products, please click  here!

Announcement: iHerb Win $2000 Sweepstakes

Announcing the iHerb Win $2000 Sweepstakes.

All you have to do is become a Fan of iHerb’s Facebook Fan Page and invite Facebook friends to also become fans. Once two of your friends also become fans, you’ll be entered into a drawing to win $2000.  Look below for the pertinent info:

Grand Prize:  Become a Fan of the iHerb Fan Page and if two of the friends you invite also become fans, you will be entered into a drawing to win $2000.

2nd Prize:  (5) 2nd place prizes of $100.00 each will also be awarded in a random drawing to 5 entrants who weren’t able to meet the eligibility requirements.

Prize Eligibility: This sweepstakes is open to people at least 18 years old.

Sweepstakes Starts:  October 26, 2009 @ 12:15 pm (PDT)

Sweepstakes Ends:  November 26, 2009 @ 11:59 pm (PST)

To Enter:  Go to the Sweepstakes Tab of the iHerb Fan Page by clicking here!

Official Rules Can Be Found Here!

12 Easy Everyday Exercises (No Gym Required)

When it comes to exercising, there are a lot of options.  Whether it’s joining a gym, biking, running and more, you can find ways to be active; however, there are also some simple steps you can incorporate in your day to day living that can get you moving. Here’s a list to get you started.

1. Forgo the elevator for the stairs. You’re more likely to get to your destination faster since you’re not waiting for the elevator to arrive.
2. Explore trails or streets in a new neighborhood. A change in scenery helps keep your routine fresh.
3. Simple housework (e.g. vacuuming, washing windows, etc.) can both beautify your home as well as burn calories.
4. While cooking at the stove, stand on one leg, raise you heel off the floor; hold for 10 seconds. Do 10 repetitions and repeat on the other leg.
5. Burn calories instead of gas money by walking to do your errands as opposed to driving.
6. Take advantage of the seasons. Garden in the spring. Wash your car in the driveway in the summer.  Hike a nature trail in the fall. Have a snowball fight in the winter.
7. Sit on an exercise ball instead of a regular chair while you’re at your desk or using a laptop at home for an easy tummy workout without leaving your abs sore. When on the ball, your body constantly makes small adjustments to your posture and works your back, abdominal, glutes and leg muscles.
8. Walk while listening to an audiobook. You’ll walk farther to hear more of the story and you’ll look forward to tomorrow’s walk.
9. When you’re on the phone, you can burn more calories standing or walking as opposed to sitting down.
10. Play with the kids. Whether it’s your children, grandkids, nieces or nephews, running around with them is an activity boost that comes with a guaranteed smile.
11. If your home or business has more than one level, use the bathroom on the floor above or below to incorporate stair-climbing into your day.
12. You can also have a walking meeting with a colleague on the phone or in person, which will burn more calories than you’d burn sitting.

The Power of Aromatherapy

Aromatherapy. You may not know exactly what it is, but you can’t escape it. Everywhere you turn, there is a plethora of scented candles, oils, sprays and incense all claiming to be good for your health and well-being. “Smell this and feel calm!” “Light this, and light his fire!” “Rub this scented lotion on your skin and re-energize your spirit!” Sounds like a bunch of nonsense just to sell products, doesn’t it?

Strangely enough, it’s not nonsense. In fact, there is more to aromatherapy than meets the nose. The use of scent to alter health and well-being for the better has been around for centuries. Now, science has confirmed what men and women have practiced for generations: scents have the ability to promote good physical, mental, and spiritual health. But how do you include aromatherapy in your everyday life? Is it easy? Does it make sense? And what exactly is it, anyway? This book will answer those questions, and more. Armed with the answers, you can change your life – and your health – for the better!

The Power of Aromatherapy

Have you ever been in a funk and then smelled something wonderful, like lavender or citrus, and suddenly felt better? That’s the basis of aromatherapy. Essentially aromatherapy is a gentle, non-invasive, natural healing art that utilizes the scents of essential oils to promote general well-being. While essential oils do, in fact, have medicinal properties, the simple act of smelling an essential oil can uplift the spirit, which can positively change feelings and outlook.

The power of aromatherapy lies in its ability to stimulate the imagination and to generate an almost instant sense of joy or peace. And, unlike other therapies, such as acupuncture or traditional Western methods, aromatherapy is non-invasive. That means, nothing to take internally, no needles, no pain. It’s also portable, so if you have recurring problems with stress, anxiety, migraines and the like, just take the applicable essential oil with you, and you have help right at the tip of your nose at all times.

Don’t let all that New Age talk fool you: aromatherapy is not just a touchy-feely, warm fuzzy type of practice; there is most definitely science behind it. Aromatherapy falls under a fairly new science called psychoneuroimmunology, which studies the interaction among the psychological, neurological and immunological systems. In layman’s terms, psychoneuroimmunology looks at the effects of both positive and negative experiences on the immune system and the psyche. Science has confirmed that pleasurable experiences like breathing in pleasant aromas or receiving a pampering massage actually strengthens the body’s immune system and uplifts the spirit. Conversely, things like unhappiness, lack of touch and stale air lowers the body’s resistance to disease and also dulls the spirit. So, incorporating aromatherapy into your daily activities can actually help bolster your immune system and promote a positive, clear outlook on life.

You may have heard of holistic medicine, which looks at the causes and prevention of illness, and not just the symptoms. It’s a whole-body approach to health, one which gives you responsibility and a certain amount of control over your health. Aromatherapy is part of holistic medicine. When married to a healthy diet and lifestyle, it’s a fabulous, sensual and creative way to keep on top of your health.

When did Aromatherapy arrive on the scene?

The way aromatherapy is all the talk these days, you’d think it was a brand new concept in health and wellness. It’s not. It’s almost as old as time itself.

While there is reason to believe that the use of aromatics has been in place since the dawn of mankind, physical evidence dates back to the ancient Egyptians. Clay tablets have been found that record the importation of cedar wood and cypress into Egypt and confirms the role essential oils played in international trade. Egyptian high priests also recorded the many uses of essential oils on to papyrus. One intriguing fact is that Imhotep, King Zoser’s chief architect, renowned physician and astronomer, is also known as “the grandfather of aromatherapy-” This great physician is credited with significant advances in medical knowledge. He regularly incorporated the use of aromatics into his practice.

Other cultures have used aromatics as well. The Chinese used aromatic herbs and massage well before the birth of Christ. The Indian therapy known as Ayurvedic medicine utilizes massage techniques, pressure points and essential oils to bring about good health. Hippocrates, the Greek physician known as “The Father of Medicine,” also promoted the daily use of aromatic baths and massage. These are just a few historical examples; the list also includes ancient Romans, various religious orders in the Middle Ages and continues through the centuries to these modern times.

Why do aromatics work?

It’s not enough to know that aromatherapy has been around for ages, we also want to know why aromatics work. It doesn’t seem possible that something as simple as the soothing smell of an essential oil could work wonders on health and well-being, yet it is not only possible, it happens because it utilizes our strongest sense: our sense of smell.

Of all five senses, sense of smell hits the brain first. Faster than a speeding bullet, it’s the “Superman of Senses” with a direct path to the brain. Unlike many of our other senses, the olfactory system’s nerve fibers do not pass through the “switching station,” known as the dorsal thalmus. Instead, these nerve fibers run directly to the limbic area of the brain, which connects to the thalmus and neo-cortex. While these words may not have any meaning to you, this bit of information is important because it’s how aromas are able to affect conscious thought and reactions. The limbic system links directly to our memories, stored learned responses, emotions and feelings.

Even though the olfactory system is linked directly to the brain, olfactory also involves other body systems as well. For example, someone breathing in an essential oil like peppermint not only absorbs it through the nasal cavity, but may also absorb it through the bronchial tract or lungs. This causes the essential oil molecules to pass into the body’s circulatory system, increasing its benefits.

There is also an additional, and sensual, way to engage in aromatherapy: through the skin. This is done usually through massage, which has three very distinct benefits: that of touch, smell, and absorption. Essential oils can also be used in the bathtub, another relaxing and pampering activity. Besides being able to smell the essential oils being used on the skin, the extremely small molecules pass through the epidermis to the dermis, the layer of the skin that gives it its pliability. From there, the oil molecules pass into capillaries and into the rest of the circulatory system.

The body is not harmed by absorbing essential oils. The oils are expelled from the body in a variety of natural ways, like sweat, exhalation and so on. The length of time it takes to expel these oils varies from 3-14 hours, depending on the health of the body.

Essential oils do come with some warnings. One is do not use them directly on the eyes or the delicate mucous membranes of the body.

How do I use essential oils?

Aromatherapy is user-friendly, so there is no excuse to shy away from it. Once you understand a few basics, the use of essential oils for a healthier, happier you is easy. While we touched on a few ways essential oils can be used, in the following chapters you’ll discover how to get the most out of aromatherapy.

For solo artists (those of you who like to do things on your own), aromatherapy through scent is the way to go. For example, we know that peppermint is good for the digestive system, but did you know that if you smell it you will get quicker relief than if you ingest it? It’s true! A 1963 Japanese experiment discovered this result. There are several ways to use scent, and one of the best and most common ways is through a diffuser. So, while opening a bottle of essential oil and taking a big whiff can be of some help, a diffuser emits the scent continually, creating a pleasant, aromatic, healing environment.

However, some benefits are best received through skin application. For instance, ginger oil, known for its bone healing properties, can be applied directly to a small broken appendage like a toe. (Of course, this is in addition to Western therapy, which may include a splint of some sort.) Keep in mind that essential oils are highly concentrated oils. Make sure you carefully read the manufacturer’s instructions for proper usage. Very few essential oils should be applied to the skin or ingested at full strength. Most require dilution, and some should not to be used on the skin or ingested at all.

For those who like to share everything with family, friends, and loved ones, massage may be the therapy you are most drawn to. Touch itself is healing and, when coupled with essential oils, massage can be doubly nurturing. When using essential oils during massage, it’s important to add it to what’s known as a carrier oil. This dilutes the essential oil somewhat, and makes it go farther. The general rule is to add anywhere from 10-30 drops into an ounce of quality carrier oil.

Inhalation, direct application and massage are among the most common ways to use essential oils, but there are many other ways as well. Some, other uses for essential oils include, but aren’t limited to, facial tonics, Jacuzzis, hot tubs, potpourri, humidifiers, mouthwash, perfume, sitz baths, face and body spray, and in creams and lotions. Once you start using aromatherapy, you’ll find that it fits into many different aspects of your lifestyle!

To check out iHerb’s selection of over 200 Aromatherapy Products, please click  here!

The Antioxidant Rich and Heart Healthy Acai Fruit

Commonly found in both Central and South American countries, the Açai (pronounced ah-sah-EE) fruit is a nutrient powerhouse that comes from the Açai palm. Only two crops of fruit are produced a year and the crops are harvested by locals. The berry itself is about 1 inch in diameter, similar in appearance and size to a grape but with a seed that actually takes up 80% of the whole berry.  Since fresh berries do not transport well, they are shipped out in either powder or juice form.

Although there’s been a lot of press on the benefits of açai, there still hasn’t been enough long term or dedicated studies on this particular super food. In general, when it comes to taking herbs and/or other vitamin supplements, one shouldn’t rely on just one thing or in this case, açai berries for good health. Keep in mind that it’s still important to consume a diet rich in fruits and vegetables to ensure that you are getting enough of the much needed antioxidants, vitamins, minerals and fiber for your good health and well being.

Antioxidant Support

On that note, one of the things that can be said about açai is that like blueberries, red grapes and other dark colored fruit, it’s a fruit with a lot of antioxidant properties. In fact, there are claims that the açai fruit is a food with the highest antioxidant properties around.  The word “antioxidant” has been tossed around a lot lately in the media, but not everyone necessarily knows what the fuss is all about. Simply, an antioxidant helps to protect the body against life’s stresses aka pollution, foods, getting older, etc. and the oxygen free radicals that our body produces as a result. These  oxygen free radicals  are molecules with an odd number of electrons which make them highly reactive and potentially destructive.

Their reaction with certain chemicals in the body may interfere with the ability of cells to function normally. Antioxidants can stabilize these free radicals. The açai fruit has two particular antioxidants, anthocyanins and flavonoids, which play a role in the body’s cell protection system by defending against and neutralizing these free radicals. By lessening the destructive power of free radicals, these antioxidants may help reduce the risk of some diseases, such as heart disease and cancer.

Cholesterol and Heart Health

Açai is  also known for both omega-6, which lowers cholesterol levels, and omega-9 fatty acids, which lower LDL cholesterol levels and maintain natural HDL cholesterol levels. These omega fatty acids have been studied for years as a way to protect the heart from damage and reduce the amount of cholesterol in the blood, thereby providing possible protection from heart attacks, strokes and other common cardiovascular complications.  It’s also high in dietary fiber of which most people don’t get enough of. Fiber isn’t digested by the human body, so as it passes through and out your body, cholesterol, excess food and other toxins attaches itself to the fiber, thus the cholesterol lowering effect. Finally, açai also contains cyanidin-3-glucoside, an anthocyanin that may help the body in the production of nitric oxide. The nitric oxide is instrumental in  allowing blood vessels walls to be flexible – reducing the stress on the heart, increasing blood flow and reducing the risk of vessel blockage.

In Conclusion

There’s still a lot of research that needs to be done about the functional power of superfoods, such as the açai berry.  While there is growing support for the viability  of this fruit in regards to its health benefits, one should never put all their eggs in on basket, so to speak.  For now, as was mentioned earlier and what can’t be expressed enough is that it’s still important to consume a diet rich in fruits and vegetables to ensure that you are getting enough of all the healthy nutrients your body needs. Add to that an active lifestyle and all of it will do a body good.  Click here to take a look at  iHerb’s selection of Açai products!