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Intermittent Fasting: 13 Amazing Benefits and a Getting Started Guide

September 14, 2019 by Power of Positivity

Would you be interested to know if it is possible to gain the benefits of intermittent fasting? And, achieve it without doing the often stressful other forms of fasting? Enter intermittent fasting (IF), the ideal way to fast for weight loss without making yourself miserable.

IF is the process of cycling between eating and not eating. To properly do this fast, dieters consume all foods within six to twelve hours. Many people find this process helps them lose unwanted weight. Indeed, they consider it more of a lifestyle than a diet plan. There are several different methods you can fast intermittently. The first one is the 5:2 method. Using this formula, you will eat as you usually would for five days out of a week. You will drastically restrict your caloric intake to between 500 and 600 calories for two out of seven days.

The most common IF method is the 16:8 or the 18:6 process. Using this formula, you will eat all your calories for the day within six to eight hours. Then, you fast for the remaining 14 to 16 hours. You can use this weight loss and fasting method daily or twice a week.

13 Stellar Benefits of Intermittent Fasting

#13: Boost Brain Function and Physical Health

You can dramatically boost the health of your brain and body by abstaining from food for a set time each day.

Before the Industrial Revolution, food was neither mass-produced nor easily accessible. Thus, human beings did not consume as much food.

In most situations, the family’s women spent vast amounts of time each day in the kitchen or the garden. There, they preserved and prepared food for the household. The menfolk spent the day in the fields tending the crops and the flocks. The American lifestyle has since changed from that of a farming standard to a consumer standard. And today, pre-packaged meals are the norm.

We no longer spend that time burning calories working in the garden or cooking meals to stay a healthy weight. Instead, we are sitting at a desk, on a bus or train, in the driver’s seat of a car, or behind a counter or register all day. The human body is not meant to be sedentary and will eventually begin to break down dramatically if enough movement fails to take place.

The toxins we consume

The additives, colorants, and artificial ingredients in most prepared foods are not suitable for you. And, they only add to the toxic load your body is being forced to carry. IF helps compensate for these weaknesses of the American lifestyle and can bring balance back to your physical systems.

#12: Lose That Extra Weight with Intermittent Fasting!

Finding ways to lower hunger while still burning calories is a win-win situation for those looking for ways to remove extra padding from around their middles. According to a study done by the University of Alabama at Birmingham, curbing the appetite allows the body to dip into the fat reserves to provide energy rather than using the additional calories converted into fat if they are not burned off. In the study, researchers assigned 11 overweight adults one of two eating schedules for four days before switching to the other. These schedules included:

Time-restricted feeding for weight loss fasts:

Participants ate only between a six-hour window of 8 a.m. and 2 p.m.

Typical American feeding times:

The study allowed eating any time during a 12-hour window between 8 a.m. and 8 p.m.

After following each regimen for the allotted period, the participants were evaluated in a respiratory chamber for 24 hours to measure the number of calories, fat, carbs, and protein they were burning. The participants also rated themselves on how full or hungry they felt during those three-hour fasting blocks. Blood tests provided additional information on hunger levels and satiety hormones.

Those who fasted for 18 hours a day and were finished with their meals by 2 p.m. reported lower levels of the hunger hormone ghrelin and higher levels of the “fullness hormone” peptide YY. Those who completed their meals earlier in the day also reported a decreased urge to eat which helped them feel fuller during the rest of the day.

In addition, intermittent fasting appeared to help boost the ability of the body to switch between burning carbs and fat for fuel–essential for weight management. This is an important discovery, as people who are obese tend to have difficulty burning fat. The most reported problem was the difficulty of getting the required number of calories each day. Participants reported feeling full during this eating program.

Women and this lifestyle

Women may be able to do a slightly shorter fasting period than men as their bodies burn through fat at a slightly faster rate. As a result, women might have more difficulty following a more extended fast of more than 16 hours or so, especially if pregnant. For most people, it will take about two weeks for the body to adjust to a new eating routine, after which you should start seeing some weight loss.

#11: Intermittent Fasting Can Help Reverse and Prevent Insulin Sensitivity

Insulin resistance takes place when your body is unable to metabolize glucose properly. Insulin is secreted by the pancreas and allows cells to properly uptake glucose in the bloodstream. Thus, insulin resistance means that the cells cannot properly absorb the glucose, allowing sugar to build up in the blood. When blood levels are higher than ideal yet not high enough to indicate diabetes, the condition is prediabetes.

With a prediabetic individual, the pancreas is producing a massive amount of insulin. That helps to overcome the body’s insulin resistance and ensure that blood sugar levels remain optimal. Over time, the pancreas becomes exhausted and fails to produce the necessary insulin level to keep blood sugar from spiking. When this occurs, a person is said to have type 2 diabetes. Insulin resistance can be prevented and possibly cured using an IF program that helps the body reset itself to a more natural state.

#10: Decrease and Prevent Inflammation

inflammation can take many forms, from arthritis to gout, joint pain, and mental health problems. Inflammation triggers an increase in white blood cell count and additional substances that the body makes to protect you from infection from foreign organisms.

However, in some cases, the body launches an inflammatory response when there is no foreign invader to fight off. Autoimmune diseases take place when the body starts to attack itself. Arthritis is one of the most common autoimmune diseases, including rheumatoid arthritis, psoriatic arthritis, and gouty arthritis.

Other autoimmune conditions caused by inflammation include osteoarthritis, fibromyalgia, and multiple sclerosis. Inflammation can either be short-term (as when you get a minor scrape or cut) or long-term (as in autoimmune diseases).

Intermittent fasting can help reduce oxidative stress that can lead to inflammatory conditions by providing a healing environment for the body to repair itself with minimal effort.

#9: Boost Heart Health Due to Weight Loss

Following a fasting routine can benefit your heart by reducing your risk of heart disease. Some people follow a strict 24-hour fast one or two times a week. However, it is possible to achieve similar results with the IF method.

Studies on mice seem to reveal that intermittent fasting can have a positive influence on health as well. The 2012 study involved two groups of mice. One group ate all the high-sugar, high-fat foods they wanted to in a 24-hour period; the others were permitted to eat the same foods but only in a restricted eight-hour window. Both groups ended up eating the same number of calories during the test. However, the mice that ate around the clock became overweight and sick, while those whose eating was restricted to the eight-hour window remained healthy.

Another study involving fruit flies that were placed on a time-restricted eating plan had hearts there were 20 to 30 percent younger than fruit fly hearts that ate on a non-restricted diet. Because fruit fly and human hearts are similar in specific ways, the humble little fruit fly can be a key to determining how the strengthen the human heart of those whose hearts are weak using IF.

#8: Prevention and Treatment of Cancer

Intermittent fasting can have a positive impact on those who are dealing with cancer. The research appears to suggest that fasting can help fight and prevent cancer by lowering insulin resistance and inflammatory markers. Chronic conditions that increase the risk for cancer, such as obesity and type 2 diabetes, can also be improved by IF.

IF works against cancer by making the cells more responsive to chemotherapy while maintaining the integrity of healthy cells. Fasting can also help boost the body’s immune system to overcome a cancer diagnosis.

Autophagy is when old and damaged cells are broken down and replaced with new, healthy cells. The body produces membranes to promote autophagy. These consume old cells and remove any viable molecules to use for energy and building new cells. Lack of autophagy can lead to weight gain, lethargy, increased cholesterol levels, and impaired brain function.

Fasting also helps improve the body’s response to cancer treatment by reducing the impact of side effects, including fatigue, nausea, headaches, and cramps. A study done in 2018 on women found that the participants had a high quality of life in those undergoing treatment for breast cancer or ovarian cancer when using a 60-hour fasting period beginning 36 hours before the start of chemotherapy. Those who fasted reported a higher tolerance to the treatment, fewer side effects, and higher energy levels than those who did not fast.

#7: Anti-aging Benefits of Intermittent Fasting

People who have been looking for the secret to prolonging their lives have found intermittent fasting to be a helpful practice to follow. The aging process begins in the integrity of the blood vessels. As people age, the vessels supplying the body’s organs are the most sensitive areas to the degeneration process.

A study done on mice who underwent induced starvation revealed that a molecule called beta-hydroxybutyrate was produced. Beta-hydroxybutyrate is a ketone that the liver produces and is an energy source when glucose is not available.

Ketones are more prolifically produced when the body is on a low-carb diet, during fasting, and after extended periods of exercise. This ketone can also promote the division and multiplication of new cells in blood vessel walls that can delay the onset of vascular aging.

#6: Enhances Cell, Hormone, and Gene Function

IF positively affects the production of human growth hormone. Human growth hormone (HGH) is a substance that the pituitary gland produces. It helps in the building and maintenance of muscle and the regeneration of all the body’s cells. Human growth hormone increases as much as 500 percent during intermittent fasting, making this an excellent option for those looking to improve muscle tone while losing weight.

HGH is also secreted in response to stress, exercise, and sleep. Our bodies produce more HGH during the night than during the day. The practice of IF can help boost the amounts of HGH that the body secretes overall for an increase in youthful looks and vitality. IF can also have a positive impact on genetic expression and can help reset the body’s metabolism and circadian rhythms.

#5: Reduction of Oxidative Stress and Inflammation

Oxidative stress is an imbalance between free radicals and antioxidants in your body. Free radicals are unstable molecules containing an uneven number of electrons. This allows them to react easily with other molecules, resulting in large chain reactions called oxidation.

On the other hand, antioxidants are molecules that can “donate” an electron to a free radical without becoming unstable themselves. The free radical then does not have to “steal” from other molecules and becomes stabilized.

Oxidation is a normal part of the metabolic process. However, when there is an imbalance between free radical activity and antioxidant activity, damage can occur to many areas of the body, including DNA, proteins, and tissue. IF can reverse the action of free radical damage and restore the body to a more balanced state.

#4 Jumpstart Cell Repair and Cleanup

When the body is denied a portion of its daily caloric intake, it switches over to burning fat for fuel and breaking down old or damaged cells in a process known as autophagy. This process helps reduce age-related symptoms and can reduce the risk of developing certain diseases in the future.

When the body consumes its dead or malfunctioning cells, it emerges more robust than it would if it allowed the old cells to remain floating around. IF can also have a positive impact on stem cells, the cells responsible for rebuilding and restoration of the body and its systems. [22]

#3: Potential Treatment/Prevention of Alzheimer’s Disease

Alzheimer’s disease is a debilitating condition affecting nearly six million Americans. Symptoms of this disease include the loss of memory, behavioral changes, and thinking problems. The brain also undergoes physical changes related to the areas responsible for memory and cognitive function. Although drugs are available to help treat the condition, none slow the progression or offer a resolution. However, IF could be a way to help reverse or prevent the disease from occurring in the first place.

#2: Extended Lifespan

The possible health benefits of caloric restriction have been studied in depth for years. One theory for the extended lifespan noted that animals fed less than their total daily requirement in calories resulted in reduced age-related deaths in rhesus monkeys at the Wisconsin National Primate Research Center. Using caloric restriction also helped delay the onset of age-related diseases. Specifically, it fought cancer, diabetes, cardiovascular disease, and brain atrophy. This data can potentially benefit human beings as well.

#1: Increased Physical Stamina

It can also have a positive impact on your performance as an athlete. In a six-week study, researchers studied the effects of IF on 12 male athletes using the 5:2 method, where the participants ate four days and fasted three days out of seven. At the end of the study, the researchers discovered that the athletes had lower heart rates. The athletes’ bodies were also more energy-efficient and less susceptible to fatigue.

A Beginner’s Guide to Intermittent Fasting

When deciding how to fast, you can choose between several different options: the 12:12 fast, the 5:2 fast, the Eat-Stop-Eat (ESE) fast, the One-Meal-A-Day (OMAD) fast, and the 16:8 fast.

12:12 Fast

The 12:12 fast is the easiest weight loss fast to follow and is the most gravitated toward by beginners. This fast limits eating time to a 12-hour block, followed by 12 hours of fasting. One of the reasons for the ease of this fast is that a good chunk of the fasting time will be spent sleeping.

5:2 Fasting and ESE

The 5:2 fast is a bit different. You will eat within a set period for five days out of the week. Plus, you’ll severely limit your calories to 500 – 600 per day for the other two.

Some people like to do 5:2 fast back-to-back days. However, others prefer to allow a day or two in between. Eat-Stop-Eat fasting is when a person abstains from all food for 24 hours once or twice a week. This is an option that most people would need to build up to succeed at it.

OMAD, 16:8 and 18:6 Fasts

The One-Meal-A-Day fast is just as it sounds. You can enjoy your single meal anytime, but make sure it’s as nutrient-dense as possible. The 16:8 fast involves eating all your meals within eight hours and fasting for the remaining 16 hours. A variation to this fast is the 18:6 fast. This program enables you to eat all your meals within six hours and fast for the remaining eighteen hours.

Extended Fasting

Only participate in extended fasting under the supervision of a medical professional. The most extended recorded fasting period was over a year at 382 days. And, it showed how the benefits of intermittent or extended fasting could improve and greatly enhance the health of the human body.

Final Thoughts on Intermittent Fasting

IF is one of the easiest ways to jumpstart a weight loss program. And it benefits your health in a myriad of ways. The benefits of intermittent fasting are many–besides the weight loss. They include cancer prevention/treatment, physical endurance, cell rejuvenation, decreased inflammation, and an increase in energy.

Are you evaluating the reasons to and benefits of IF?

Perhaps you feel a sense of unease or discomfort at the thought of depriving yourself of food. If you are the type of person who must eat or get “hangry,” consider the typical 16:8 fast. This means you don’t eat anything from dinner the day before until lunchtime the next morning.

Some people supplement their fast with keto coffee with grass-fed butter and MCT oil. Combining these healthy fats with caffeine will give you a boost of energy without stimulating your digestion. That way, you will still be able to power through your morning. And, you’ll remain productive until it’s time to eat solid food again at lunchtime.

You may drink during fasting. Of course, you should choose water, tea (no sugar), black coffee, or other unsweetened non-caloric beverages that will not interfere with weight loss. Don’t add sugar substitutes, either. That’s because the sweet taste will turn on your digestive juices and might negate the benefits of intermittent fasting.

12 Habits You’ll Notice if You’re in A Relationship with an Aquarius

September 14, 2019 by Power of Positivity

Aquarius represents a mystical healer of water. They believe that this is the most humanitarian astrological sign. The thought is that their goal is to use radical social processes in order to promote change in the world.

People born between January 20 – February 18 have the astrological sign of Aquarius. People with this Astrological sign have been accused of not showing enough emotion and of wanting to remain detached from others. They are known to get lost in thought if they become stressed. If you can get through to them then you will be in for a lifetime of fun.

12 HABITS OF AQUARIUS

1. Independent, Fun and Full of Surprises

If you are in a relationship with an Aquarius it will teach you to think differently about how you live. They have an overwhelming desire to be independent, they desire to have fun and they are full of surprises. Keep in mind; these surprises include good and bad surprises. It is unlikely that they will think similarly to other Zodiac Signs. They will want to remain independent in your relationship, so make sure you make an effort to keep ahold of your independence also. It is very important in keeping a part of you.

2. Friend Zone

These people are usually more interested in being friends first and slowly building relationships from that point. They crave stimulation and love keeping things light and fun in their lives. If there is any sign of love or deep interests too fast, they will run. They are not known for any deep love in relationships. If you are interested in being in a relationship with them, you will need to make your intentions clear, always be honest and up front with your intentions. This will help your relationship in the long run.

3. Free Spirits

When in any form of relationship with this astrological sign is important that you make your expectations clear to them. If at any time things stray from the expectations or change in any way, they will begin to feel trapped and they will flee. They are known for being a free spirit and will attempt to break free from any signs of love or commitment. It is important to celebrate the uniqueness of yourself as well as them. They are known to be creative, sensitive and tender in all things that they care about.

4. Friends with Benefits

An Aquarius enjoys having friends with benefits instead of full blown relationships. This helps them to remain feeling free and not tied down to anyone or anything. This is the most comfortable option for them because they do not feel the need to flee because they are already free to come and go as they please. However, they are capable of having romantic relationships. When they love, they love hard! It just makes be a challenge getting to this point. But if and when you do get there, the prize is worth the journey.

5. Short Attention Spans

Aquarius prefer to hang out in groups of friends instead of in a twosome or even individually. They have a very short attention span and are known to be attracted to the loudest, most colorful person or item in the vicinity. If you are in a serious relationship with them, make an honest attempt to keep things fresh and do what you can to spice up your love life. This extra effort will make both of you very happy!

6. Electric Charge

If you are able to break through their protective layer and create a meaningful relationship, the electrical charge between you will be intense. The hardest part is getting to that point and staying there. Along these lines, always make sure to stay honest about your emotion, when they love, they love hard! Once they are in deep with you, they are in it forever! They will move heaven and earth for you!

7. Personal Space

They have an uncanny ability to vanish from anything that makes them feel trapped or uncomfortable. Do not be surprised if one day they are there and the next day they are gone. As previously mentioned, it is one of their natural habits to just up and run off if anything gets too serious in their lives. They feel conflicted if you become dependent on them and they will run. Make sure you remain an independent person in order to keep yourself as well as them, happy.

8. Relationship Courtesies

Aquarius do not follow the conventions of relationship. Do not expect them to call you every day or to respond to every text message. They prefer to do things on their own timeline. But it is not advisable to confront them on this matter; one of their habits is to become easily offended. Sometimes they do these things because they do not care, sometimes they do not even realize what they are doing and sometimes they just want to see you and show how much they love you. Almost like asserting their dominance, although it might seem like they are stockers. But if they did not care, they would not do it!

9. Peculiar Timeline

As mentioned, they love to follow their own timeline which means they have a real potential to fall off the map for long periods of time. There is no reason to become alarmed by this behavior; it is just another habit that is part of their nature. On the other side of this, they are very hard workers. They really like it when you are able to make time for them in your schedule.

10. Rapid-Fire Contact

After the period of silence, they usually come back with rapid-fire contact. So do not be surprised if out of the blue they start frantically trying to get in touch with you. After their moment of silence, they tend to exhibit an intense need to meet up or to get in touch with you. They seem to have the ability to switch gears in either direction, extremely quickly. It is just their emotions getting the best of them. On the one hand they want to fall in love and be loved fiercely but on the other hand, love is a scary thing. Love can be very intimidating for anyone. It is never a good idea to jump into a relationship too quickly without knowing how you are feeling. There is always a fear of getting your heart broken.

11. No Sense of Time

Once you are in any sort of relationship, whether it is friendship or a romantic one, they have a habit of ignoring appropriate social behaviors. They have a tendency to be late for work or other scheduled because they lose track of time. They may also show up at your job place, your home, your meeting or other locations without an invitation and they have no remorse or guilt about it. This is just them having difficulty with time management. With a bit of practice, this problem can be dealt with and handled in a friendly way. Humans are resilient creatures; we can make mistakes and learn from them. The best thing to do it to be patient and work with your significant other when approaching this sensitive subject.

12. Sociopath

There is also a hidden dark side to their personality. While they are usually respectful of your privacy they are also very attached to their own privacy. For this reason, they tend to lie or practice the omission of information. This makes them feel like they are in control of their lives and it also helps them to stay away from the fear of commitment. As previously mentioned patience is key; just try to work it out!

Final Tips on Dating an Aquarius:

Make an effort to share your thoughts, accomplishments, and breakthroughs!

Make an attempt to be dazzling, honest and overall be your true self!

Be sure you keep true to your friends and family and never forget to express your values and emotional needs.

It is advisable to remain flexible to their schedule and to make sure you are on the same page as far as your expectations towards each other.

Always remember to be full of surprises and always make sure to laugh at their jokes and all-around silliness even if it is not funny. This will help to keep your relationship fresh and vibrant.

Do not be judgmental about their relationship needs, strange behaviors, appearance or beliefs.

Never assume monogamy, always have this discussion so you are both on the same page at all times.

Never provoke arguments or try to coax sympathy out of them and do not be too sympathetic, this never goes over too well with them. They might run from the situation,

Do not make assumptions on where they stand based on race, religion or sexual orientation.

Always treat others with respect, especially those in service positions.

Does Acupuncture Actually Work for Back Pain? A Doctor Explains

September 13, 2019 by Power of Positivity

Acupuncture is becoming increasingly common for many of the issues you may deal with during your lifetime. As it becomes more popular, researchers study what else this alternative medicine works for. One well-researched area is acupuncture for back pain, and it has been backed by doctors.

Doctors agree that this alternative can lessen or cure your back pain without all the side effects that over the counter or prescription medications can cause. It also lasts longer than most medications, and it may eventually cure you of your back pain for good.

Before you can decide to use acupuncture for back pain, however, it is important to understand more about this method. You should first learn what this alternative medicine actually is and how it can help your back pain. Then discern what doctors say about it, and how to find a professional acupuncturist in your area.

What Is Acupuncture?

This treatment originated from traditional Chinese medicine more than 2,500 years ago. During treatment, practitioners insert tiny needles into your skin. They choose specific areas of your body called pressure points. And each pressure point relates to certain ailments.

Acupuncture is recognized as a legitimate alternative medicine by the American Pain Society and the American College of Physicians, and both organizations agree that doctors should at least consider the treatment for their patients.

When done in a professional setting, this alternative medicine is completely safe. It doesn’t usually have any side effects, but sometimes you may notice slight bruising or very light bleeding. This treatment method isn’t intended to cause harm or to be painful, either.

While some people may be turned off by the idea of needles being placed into their skin, you can rest assured knowing that there is no pain or very little pain involved with the treatment. Professional acupuncturists are trained to make the treatment as easy and stress-free as possible, and once you get your first treatment, you’ll likely be able to relax at the next session. As soon as you see that there is nothing to be afraid of, you’ll understand the hype behind this alternative medicine.

A Doctor Explains How Acupuncture For Back Pain Works

Dr. Andrew Weil explains in depth how this method of treatment works to reduce back pain. When a patient is suffering from back pain that causes muscle aches, shooting or stabbing pain, lessened flexibility, and range of motion, difficulty standing up or sitting up straight, or the inability to stand for extended periods of time, this treatment option may be a beneficial treatment option for them.

Dr. Weil explains that this alternative medicine can treat back pain just as well or more effectively than standard medication can. Through a study backed by the National Center for Complementary and Alternative Medicine, it was found that after 8 weeks, those patients who received this treatment showed significant improvement over those who received standard treatment for their back pain. In all instances, with continued treatment alternative medicine allowed for long term treatment with little side effects.

In order for this alternative medicine to work, your body’s pressure points must be stimulated. Since there are more than 2,000 pressure points in your body, doctors adamantly encourage only allowing a professional to perform this treatment on you so that you know you are getting the correct treatment and to ensure clean and proper tools are used.

When the pressure points are stimulated, a flow of energy that is called Qi (pronounced “chee”) is created and travels along pathways in your body. This stimulation works to correct any imbalances in the flow of energy throughout your body.

Doctors Explain Energy Flow In Your Body

Studies backed by doctors indicate that this form of treatment is beneficial and sometimes preferred over modern medicine. The reason for this is that when Qi is unable to flow along the pathways, also known as channels, due to an obstruction of some type, pain may occur. This type of pain can’t always be fixed with modern medicine, as it is all about the energy flowing.

When this occurs, acupuncture treatment works by breaking up the obstructions and allowing Qi to flow regularly through your body again. Not only will this help with the pain you are experiencing, but it will also help with an overall sense of well-being.

With modern medicine and pain killers, the obstructions that are blocking the flow of energy in your body will not remedied. You will only be treating the symptoms of the pain and not the underlying cause of the back pain. This means that the pain will likely return shortly after the medicine wears off.

Acupuncturists, on the other hand, are trained to use alternative medicine to remove those obstructions, allowing the Qi to flow freely. This allows the pain to stay away for longer periods of time, although it may return eventually. You will have to have more than one treatment with an acupuncturist for the results to be accurate, but eventually, the time between each treatment will increase, as the obstruction will stay gone longer each time.

Other Doctor Opinions About Alternative Medicine

Many doctors say that the benefits come from stimulation of your central nervous system because the needles cause chemicals to be released into your muscles, spinal cord, and brain. When this occurs, your body may stop feeling the pain so severely (or altogether!), and it also could help with an overall sense of well-being.

Other doctors lean more toward the theories that this alternative medicine releases endorphins into your body that inhibit the pain. Still, others think that the chemicals released cause natural opioids to be released into your body. Either chemical can lessen the effects of pain and promote deep sleep.

That is not where the theories stop, however. Some doctors believe that your entire brain chemistry is changed with the use of this alternative medicine because neurotransmitters (which encourage or inhibit nerve impulses) and neurohormones (which can change how an organ functions) are released into your body.

Despite many different theories from doctors, most doctors seem to agree on one thing: acupuncture for back pain really works.

The Techniques Commonly Used For Back Pain

The types of alternative medicine techniques that acupuncturists and doctors alike agree may help with back pain include:

Electro-acupuncture
Auriculo-therapy: involving the ears
Cupping
Tuina: A form of massage
Guasha: a technique involving scraping or rubbing of the skin
Stagnant blood release
Moxibustion: Acupuncter using fire to heat the needle

How to Find an Acupuncturist Near You

A simple google search of “acupuncturist near me” or “acupuncture in my area” will lead you to the acupuncturists near you. You will likely be surprised at home many are in your area, as this practice is becoming increasingly common.

You can also ask your primary physician if they can recommend an acupuncturist to you, as they may know a professional who is licensed, talented, and trustworthy. Some traditional doctors do practice this, as well, so you may be able to find a primary physician who can do this alternative medicine technique.

What to Look For in a Professional Acupuncturist

When looking for and meeting an acupuncturist, there are a few things you should know about them before scheduling an appointment. You should make sure that the professional:

uses sterile and disposable needles
is licensed
follows state and national standards
is familiar, comfortable, and experienced with the technique you desire
makes you feel comfortable
is up front about pricing and number of visits recommended

Other Alternative Medicine Uses

Pain is the most common issue treated this way, but there are many other conditions treated, as well. Some of the other ailments treated with this alternative medicine include:

headaches or migraines
fibromyalgia
musculoskeletal pain
recovery from surgery
sciatic nerve pain
temporomandibular joint disorder (otherwise known as TMJ)
depression
anxiety
weight loss or gain
allergies
neck pain
knee pain
osteoarthritis
hot flashes and other symptoms of menopause
discomfort stemming from cancer treatment
intense menstrual cramps
eye strain
weakened immune system
carpal tunnel
addiction

Final Thoughts On How Acupuncture Actually Works For Back Pain

In recent years, alternative medicine has become more researched than ever in the United States. With the many different techniques, pressure points, and treatments available through this alternative medicine, it is also becoming increasingly common with patient’s as well.

Most commonly, acupuncture for back pain is the most sought after treatment, with many case studies and patient testimonials to back the idea. For your safety, find highly trained, licensed professional. That ensures that the side effects are non-existent to minimal.

If you suffer from pain in your back, this increasingly popular alternative medicine may be an option you should highly consider. Discuss it with your doctor, first, and then meet with an acupuncturist that you are comfortable with to decide on a treatment plan. You never know, this alternative medicine may be life-changing for you!

Doctors Explain What Causes Hemorrhoids (and Share Treatment Options)

September 13, 2019 by Power of Positivity

Hemorrhoids are a prevalent problem that most people are too embarrassed to discuss publicly. Also called, “piles,” they usually afflict older people and are typically associated with bathroom dysfunction, hence the taboo. The truth is, they are effortless to treat and prevent right from the comfort of your home.

What Is A Hemorrhoid?

At their core, hemorrhoids are nothing more than inflamed veins in your anus and rectum, and they manifest themselves in swollen lumps that become more prominent when you have to defecate.

These unpleasant occurrences are also responsible for some rectal bleeding. Although not dangerous, they can be unsightly and cause significant embarrassment for the person suffering from them. The bleeding associated with them can be alarming, so if your swollen veins are painful or get worse over time, consult your doctor for a hemorrhoid treatment.

Internal Hemorrhoids

As the name suggests, these develop within your body and are often not distinguishable from the human eye. You might not even know that you have them. These types rarely require hemorrhoid treatment; they only make themselves known if they bleed slightly while you’re straining to go to the bathroom. They are also painless and do not require any severe intervention or surgery.

External Hemorrhoids

You can see and feel these types when wiping yourself after using the toilet. They tend to flare up a little bit more and can often hurt if they get enlarged enough. These types also will bleed, sometimes copiously, when you wipe. Most hemorrhoid treatments are for those that form outside of the body, as they are most likely to prolapse and cause discomfort. Although this type of hemorrhoid is generally not dangerous, they are unattractive and usually disposed of with surgery or home remedies.

What Causes This Condition?

Many things cause inflammation of your anus and rectum, including your genes and diet. Those that are overweight or obese are more likely to suffer from flareups and occurrences of this condition.

Pregnancy

Pregnant women are also at greater risk of getting hemorrhoids or two for their lifetime. This is because irritation in the anus and rectum is caused by straining. Women who give vaginal birth must push, and strain, and an unintended side effect of delivery could be an inflamed vein or two.

Diet

Similarly, those with less-than-ideal diets are also at greater risk for needing a hemorrhoid treatment at some point in their lives. Bad diets lead to more straining on the toilet, which puts more significant pressure on the veins inside the anus and rectum and can cause them to get inflamed. You place yourself at particular risk if you eat a low fiber diet.

Chronic Illness

The chronically ill are also at greater risk for developing this condition. Bathroom troubles, like diarrhea and constipation, can cause this medical ailment, as can constant sneezing or coughing. Those who use the bathroom as a second reading room are also at greater risk of developing hemorrhoids. The continuous pushing creates plenty of irritation in the bowels and can lead to inflammation and problems.

Essentially, these enlarged veins are caused by straining or pushing. They are a delicate region of the body that is easily irritated by everyday activities, like going to the bathroom, so so many people develop them throughout their lives.

Lifting Objects That Are Too Heavy For You

Do you work at a job requiring you to lift heavy objects? The National Institute of Diabetes and Digestive and Kidney Diseases cites this as another cause of piles. Their report explains that the tissues that support your rectum weaken with age. One wrong lift and you could create this outcome.

How Do Doctors Treat Hemorrhoids?

A doctor diagnoses and treats a hemorrhoid through a series of exams. Essentially, the doctor will insert a finger in the rectum and feel around for any abnormalities. If the hemorrhoid in question is on the surface, your doctor might be able to see it. Still, internal ones will always need to be diagnosed with a thorough, and, unfortunately, invasive exam.

Depending on their feelings, your doctor might schedule additional exams to ensure you’re completely healthy. Colonoscopies are a standard follow-up procedure if you have severe hemorrhoids, especially if you are over fifty. Keep in mind that mainly these procedures are prescribed to make one-hundred percent sure that there’s nothing wrong, not because the doctor is diagnosing you with cancer or any other serious illness.

Treating A Hemorrhoid At Home

Most people opt for a home-based hemorrhoid treatment, and since plenty of over-the-counter medications help ease your discomfort, this is an excellent way to go!

OTC medications

OTC creams can stop hemorrhoids in their tracks and shrink down the larger, external ones, so the piles are less noticeable. They work by tightening up your veins and compressing hemorrhoids. Witch hazel is also a common way to alleviate pain and shrink the size of the bulging vein.

Add fiber

You can also soothe the area by taking warm baths and taking pain medication if the discomfort persists or hurts to sit down. Eating a kinder diet of fiber-rich foods is also an excellent way to rid your life of these unpleasant swollen veins.

Toilet habits

Alternating how you use the toilet is a great way to keep pressure off your anus and relieve yourself without further irritating your hemorrhoid. This is easy enough to accomplish by getting a small step stool and putting your feet on it when you go to the bathroom. You might find that when you sit this way and use the toilet that your hemorrhoid goes away all on its own.

Seeking Medical Treatment

If you feel like your condition requires medical intervention, there are many different types of minimally invasive procedures that can rid you of your hemorrhoids.

Ligation

The most common type is “rubber band ligation,” and you don’t need to go under anesthesia to do it. The doctor secures your hemorrhoid with a rubber band and cuts off the blood flow. With no source of sustenance, the hemorrhoid dies and falls off in seven to ten days.

Injections

Your doctor could inject your hemorrhoid with a solution designed to shrink it. This is the more medically advanced version of those topical creams that you can apply on your own at home and is not painful, although somewhat less successful than rubber band ligation.

Laser treatment

Another piles treatment doctors employ is freezing or lasering the offending lump off. This is a fairly new procedure and has had decent results so far. Most people don’t even need anesthesia for lasering or freezing their piles; they return to normal immediately.

Surgical option

If you require more serious care, your doctor could opt for a hemorrhoidectomy, an invasive surgery where your doctor removes the skin around your hemorrhoid to ensure that you are completely rid of it. You can also opt for hemorrhoid stapling, similar to rubber band ligation but exclusively for internal hemorrhoids.

Most people will not need to go under the knife. There are only a few rare occurrences where hemorrhoids are anything other than a nuisance and occasionally painful when they go to the bathroom.

Prevention Tips

The best way to avoid dealing with a hemorrhoid is to avoid getting one in the first place. How do you do this? Know what irritates the veins of the anus and rectum and take steps to avoid compromising the area.

Go To The Toilet When You Need To

Do not try to hold it, especially regarding “number two.” Our bodies know when it’s time to go to the bathroom, and delaying that inevitable release will only cause feces to back up in our intestines and bowels and become dry and tough. These stools can tear the tissue on their way out, causing bleeding and irritation and setting the stage for you to get some terrible hemorrhoids.

Don’t Go To The Toilet When You Don’t Need To

The inverse is also true! Many people treat the bathroom as a refuge or a secondary reading room. They sit on the toilet and strain, causing damage to the sensitive veins around their rectum and anus. Only use the bathroom when you have to go and avoid sitting there for any longer than you need to. You won’t put undue strain on your bowels, rectum, or anus this way.

Drink A Lot Of Water to Prevent Hemmorhoids

Staying hydrated can prevent piles. How? When your body is full of water, your stools are softer and easier to pass through your body. Water can do so many good things for your body anyway, so it’s a good idea to get your eight ounces of water every single day. Your overall health and anus and rectum will thank you in the long run.

Get Enough Exercise to Avoid Hemorrhoids

Like water, exercise helps just about every area of our bodies function better. One of the primary places that cardio exercise targets are digestive issues. If you have fewer digestive issues, you will strain less when you have to go to the bathroom, and your stools will pass more easily through your body.

Some fantastic exercises you might want to try are yoga and light cardio, like walking, biking, or swimming. These exercises increase your flexibility and overall health. Avoid hefty activities like weightlifting, which can cause hemorrhoids to become worse. When you do a lot of weightlifting, you’re straining yourself and putting a lot of pressure on sensitive nerve endings in your anus and rectum. Even if you don’t already suffer from the condition, you could develop it through a weightlifting routine.

Keep your cardio consistent but kind to your body. The other great thing about incorporating exercise into your routine is that it can inspire you to eat better, another way to avoid getting or worsening your hemorrhoids.

Foods High In Fiber Can Improve Hemorrhoids

Fiber helps us clean our insides and can work wonders for our overall health. These days, plenty of foods are fortified with fiber, but you can also find plenty of fiber in naturally occurring ways.

Let’s talk about some foods that are fantastically full of fiber and can help you fight constipation (and the subsequent piles) like a champ!

Fiber-filled dietary options:

Leafy green vegetables are superstars in the fiber department. These antioxidant powerhouses are also potently high in fiber and can ease your bowel movements. Add some leafy green vegetables to salads or stews, or combine them with citrus fruits and bananas for a superfood smoothie.
Most fruits are really high in sugar, so if you want to keep a hemorrhoid attack at bay, slice up some mangos, apples, bananas, oranges, and strawberries for a tasty fruit salad. Alternatively, sprinkle some of these fruits on a green salad or make them into a delicious smoothie.
Beans and lentils are full of fiber and can pop right into any meal. Lentil soup with carrots and kale is one of the best ways to get your daily dose of fiber and other nutrients.
Whole grains are high in fiber. If you eat a lot of white rice or bread, make the smart swap to whole grains, and you’ll experience a whole new sense of health and vitality.

Stay away from processed foods that can lead to dehydration, constipation, or diarrhea, all of which could irritate the piles. A healthy diet is one of the best ways to prevent inflammation in this region of your body.

Fighting The Hemorrhoid Stigma

Unfortunately, this common condition is often viewed with a sense of shame. It’s likely that piles are a bathroom-related problem that causes discomfort and embarrassment. Despite the stigma, many people have had at least one hemorrhoid.

Fortunately, some light is being shed on this subject, and people are becoming less and less embarrassed to talk about their conditions. This is a great thing because it means more information is out there, and people can swap stories about what has worked for them and what hasn’t. The other good thing about shedding light on the hemorrhoid epidemic and how many people it affects is that people who suffer from this condition are less likely to feel alone.

Get support!

There are now hemorrhoid support groups where you can ask questions and get answers about your condition. You can also go on social media and ask questions in safe spaces where others understand what you are going through. It’s very heartening that people look at this normal inflammation of the veins in the anus and rectum as something that people live with, not a horrible medical condition.

Living With Chronic Hemorrhoids

Even if you can’t treat your piles medically or with at-home remedies, you can still live a full life with chronic hemorrhoids or several of them.

Keep Creams Or Witch Hazel On Hand to Treat Piles

If you know that you are prone to suffering from flare-ups in your rectum or anus, keep a tube of cream specifically for this condition or some witch hazel in your medicine cupboard. These treatments rarely, if ever, expire and will do you a world of good if you find yourself in a situation where you have a surprise hemorrhoid. Knowing that you’re prone to getting them means that you should take steps to deal with them when they arrive.

Always Go To The Bathroom With A Step Stool

Even if you’re not experiencing a flare-up, you should still poop optimally by propping your feet up on a stool and putting less pressure on your anus and rectum. This will allow the veins to relax, and you can relieve yourself without straining as much. Practice going to the bathroom like this all of the time, not only when experiencing a hemorrhoid-related issue. In public toilets, adjust your seating position to match your use at home more closely. Once your body gets used to relieving itself in this fashion, it should be easier to remember to keep the pressure off those sensitive veins inside your anus and rectum.

Be An Advocate For Others Who Struggle with Hemorrhoids

Fight against the hemorrhoid stigma by advocating for others suffering from the same condition. Volunteer your time in digital spaces, like online messaging boards, and give fellow suffers insight into how to best deal with their conditions. You can also offer advice in a mentor/mentee setup and assure them that it improves over time.

Try To Make Health A Lifestyle

It’s easy to remember to eat your fiber when you’re having a piles flare-up but to ensure that you are staving off more inflammation, you need to consume a good amount of fiber daily. Keep your diet primarily to whole foods, like fruits and vegetables, and remember to get a lot of water in your system. All this will help keep your stools soft and let them pass through your body without further irritating your piles.

In addition to eating properly, you need to remember to incorporate moderate exercise into your daily life. Join a gym, running club, or a yoga studio to keep your body active and your digestive system happy. This will help keep any future hemorrhoids at bay and give you the fringe benefit of a healthier and happier lifestyle overall.

Final Thoughts: Know When You Should Seek Serious Hemorrhoid Treatment

Those who have had a hemorrhoid or two in the past are more likely to get them in the future. It’s important to know what type can be treated at home and which ones you want to seek medical help for. Understanding the difference is one of the keys to being healthy while suffering from piles. If you experience an inflammation that causes severe pain or is bleeding copiously, go to your doctor.

It’s possible that it’s just a normal occurrence and will go away on its own, but just in case, it is always good to seek medical treatment whenever you are unsure. Catching a problem earlier is always preferable to find it later on when it might be more difficult to treat effectively.

If you are suffering from this rectal and anal inflammation, it doesn’t need to be the end of the world or drastically change your life. Hemorrhoids are widespread and easy to treat and prevent with the right medication and lifestyle choices.

Scientists Explain What Happens to Your Body When You Don’t Get Enough Vitamin D

September 13, 2019 by Power of Positivity

According to health scientists, about 1 billion people around the world currently have a high to low range of vitamin D deficiency (VDD). (1)

However, even a small deficit can lead to symptoms and increased disease risk, such as cardiovascular disease.

Vitamin D is an essential fat-soluble nutrient we can often discover lacking in our daily diets. Your entire body uses the vitamin, so the symptoms of deficiency can vary widely. Symptoms also mimic other daily complaints that we easily brush aside.

With a strong link to major causes of death in the US, you should strongly evaluate your personal and dietary risks for D. An intervention now might provide your body with the defense it needs in the future.

Keep reading to learn more about what can occur if you’re not receiving enough.

Quick Facts About D Vitamins (2)

Every cell in your body uses or stores vitamin D
Almost half the world’s population is deficient
It’s one of the easiest deficiencies to fix with food, sun exposure, and/or supplements
Two D vitamins exist, D2 and D3; both provide the same preventative and healthful benefits
Vegans and vegetarians are at higher risk despite many plant-based choices
Fatty fish, eggs, and mushrooms contain high amounts of D
Called the sunshine vitamin
Our bodies can’t make D2, only D3
You will find it difficult to meet your daily requirement through food alone

The Types of Medical Conditions Linked to a Slight to Severe VDD (3)

Cardiovascular conditions
Cancer
Metabolic conditions
Respiratory conditions
Skin conditions
Muscular issues
Skeletal problems
Neurological conditions
Gastrointestinal conditions

Deficiency can make these conditions worse too, even when they’re related to non-deficiency causes such as genetics.

For example, you can have asthma due to underdeveloped lungs and be deficient in D vitamins. When you’re no longer deficient, your asthma remains. You might see an improvement in your symptoms though.

The same can be true for those who have both medical conditions and a vitamin deficiency. Only in cases where your deficiency is the cause could you see a reversal.

What Causes VDD?

In its simplest form a deficiency can occur when your body lacks the vitamin D, doesn’t convert enough of it, or if an underlying condition hinders absorption.

Environmental and lifestyle factors play a role too. These might be easier to control or reverse with changes in choices and/or supplementation.

Deficiency can still occur if you don’t have high risk factors and consume a healthy, whole food diet because age and race are predominant causes.

Who’s at the Highest Risk for Developing VDD? (4)

Hispanics
African Americans
Vegans
Non lacto-vegetarians
Lactose intolerance and/or milk allergy
If you avoid fish
If you live someplace far from the equator or spend a great deal of your time indoors
Overuse of sunscreen
Obese or overweight individuals
Exclusively or partially breastfed babies
Pregnant or breastfeeding women
Anyone with fat absorption conditions
If you’ve had gastric bypass surgery

Certain races, lifestyles, ages, and locations have an increased risk at developing a deficiency in vitamin D. Remember, only a blood test can let you and your doctor know your current levels and where they fall.

Who should consider having their D levels tested? Everyone really, but you should consider it if you have any of the symptoms or complaints we’ve gathered below in combination with any risk factors.

Common Symptoms Related to Vitamin D Deficiency

Previously we brushed over the common conditions deficiency can cause or worsen. Many of the ailments below overlap with complaints we can experience on occasion or daily.

That makes it difficult to self-diagnose. We suggest keeping a diary should they arise to share with your doctor. They can compare your notes with test results.

Frequent Respiratory Infections and Slowed Healing

D plays a pivotal role in your body’s ability to fight illness and bacteria. This includes the duration and severity of your sickness too. (5)

A study followed adults who frequently had respiratory-related illnesses for a year. The participants received D supplements or placebo. Adults who took the vitamin had fewer instances of illness compared to the placebo group during the course of the study. (6, 7)

Fatigue

Having an off day here or there or after a hard workout is one thing. However, if you find yourself constantly fatigued during the daytime without any cause, you could be experiencing a deficiency. (8)

Unlike other signs, a slight deficit in D can lead to fatigue and headaches for some. Symptoms usually resolve once D levels reach a normal range too. (9)

Calcium Deficiency

Calcium is another vital nutrient your body needs to function well, and D vitamins assist its absorption. When you lack D, the calcium from your food or supplements build up and can lead to other health conditions. This also means you’re at risk of being deficient in calcium too.

Bone Related Pain

Pain that radiates deep in your bones is one way you could describe the sensation. It may present at your joints, which you could shrug off as arthritis.

You can have this type of pain anywhere in your skeletal system, but the legs and ribs are common according to a popular study. (10)

Another study draws a direct link to moderate to severe back pain too. (11)

Depression

For the longest time, we referred to this type of depression as the winter blues. The sun is farthest away, and the short days limit sunlight exposure. Even if we receive enough vitamin D, we’re at higher risk for developing depression during that time.

However, you can have depression related to vitamin D deficiency yearlong too. People with depression who are also deficient tend to see an improvement in their symptoms after receiving supplements. (12, 13)

However, not all depression shares a relation to deficiency; speak with your doctor about having your vitamin level tested.

Weakened Bone Metabolism

D is vital to your bone’s metabolism. This is mostly due to the role it plays in your body’s ability to absorb calcium.

A large study found a link between low D levels in postmenopausal and menopausal women and their low bone density. (14)

If your bone density is low, you’re at a greater chance for fracture. Have your doctor check your calcium and D levels to see if you’re at risk.

Severe Hair Loss

Did you know vitamin D deficiency could cause hair loss? Stress might not be to blame after all. Of course, budding research hasn’t formed an exact link yet, but early results are drawing toward that conclusion. (15)

Scientists consider low D levels as a predominant risk factor for alopecia, for example. (16)

If you’ve noticed unusual or severe hair loss, you might want to speak with your doctor about having your vitamin levels tested.

Obesity and Unexplained Weight Gain

Research is still developing the complex link between being overweight and low D levels. However, studies do show a correlation between body mass index scores and body fat percentages in association with lower levels of D vitamins. (17, 18)

Some scientists believe fixing low D levels can lead to modest weight loss. However, you’ll have to make more adjustments to your lifestyle and food choices than taking a supplement for more significant or prolonged weight loss.

How Much D Does Your Body Actually Require?

Before supplementing, you should consult your doctor and have your levels tested. They will recommend a proper dose based on your levels and the medicine, including supplements, you already take.

However, the recommended daily allowance is 400-800 IU. Keep in mind that number is a generalization, likely based on a healthy, non-deficient adult. (19)

Can You Take Too Much?

Yes, you can when you’re supplementing. However, it generally takes long term overexposure. Be sure to check all your supplements, especially those containing blends, and consult your doctor if you have questions.

What Happens if You Take Too Much D?

The largest toxicity concern is hypervitaminosis D. Your blood calcium levels can become too high and damage your kidneys, lead to bone loss, and more. (20)

Most overdoses occur when you already have healthy levels of D or if other supplements also contain it. Please note, if your D comes from whole food sources and safe sun exposure, you’re unlikely to be at risk for overdose even with a supplement.

Vegan Sources of D Vitamins

Fortified orange juice
Plant-based milk alternatives
Fortified cereal
MushroomsTofu
Safe sun exposure

Final Thoughts on VDD and D Vitamins

Sunscreen and spending more time indoors than outside can have consequences on your vitamin D levels. It can cause deficiency too since inadequate levels exist in the foods we eat, and the risk factors appear to be broader than any other vitamin shortage,

However, before you reach for supplements, you should speak with your doctor. Toxicity is rare but serious. Your doctor can provide you with a custom daily-recommended dose too.

In the meantime, eat your mushrooms, fortified cereals, non-dairy milk, and practice safe sunning to combat low D levels naturally.

20 Apple Recipes For Making Diet-Friendly Snacks

September 12, 2019 by Power of Positivity

with These healthy apple recipes can have you looking and feeling fantastic–without sacrificing flavor.

Everywhere we look, it seems we are inundated with advertisements for losing weight, getting in better shape, and eating healthy. In today’s increasingly hectic and stressful world, it can be hard to bypass all of the fast-food temptations and plan ahead for healthy meals and snacks using apple recipes that won’t take a toll on our health and our waistlines.

How can we plan these healthy meals and snacks so that we can keep up with all the demands of life and care for our health as well?

Apples: A dieter’s best friend?

Studies from Harvard now point to the apple as a key component in the battle of the bulge. This flavonoid-rich fruit contains powerful antioxidants that can slow or even the onset of weight gain. It’s pleasing taste and bendable texture make it a perfect ingredient in all types of dishes, and it deserves to be incorporated in your nutritional requirements as part of a healthy lifestyle.

Behold some of our favorite apple snacks and dishes; begin cooking and snacking with apples as the main ingredient, and watch the magic happen! Check out these stellar apple recipes; try them out, test them, and put them in your own arsenal of healthy snack recipes that you can use to revolutionize your snacking habits:

1. Healthy turtle snack for kids

It’s okay for kids to play with their food with this cute and tasty snack. Of course, your kids will clamor for the chance to make and eat this healthy apple recipe after school or before the latest sporting event.

Ingredients:
1 Granny Smith, sliced in half
Green grapes, halved
Wilton candy eyeballs
Peanut butter/hazelnut spread/honey

Directions:
Slice the Granny Smith in half and lay one half on a plate flat side down. Cut two grapes in half lengthwise, place them on a plate on either side of the “body”. Spread a small amount of peanut butter or Nutella on the bottom of the candy eyeballs, affix to the turtle’s body. Put eyeballs in place on the grape head and watch the magic unfold!

2. Gluten-Free Cinnamon Mini Loaves

Nothing smells quite so good as the aroma of freshly baked bread; these delicious and nutritious loaves will really take the cake and offer you a healthy indulgence that is worthy of the best place at your meal—dessert!

Ingredients:

1 1/2 cups gluten-free flour
one tsp ground cinnamon
1 tsp baking powder
half tsp baking soda
1/2 tsp salt
1/2 cup unsweetened applesauce
1/3 cup unsweetened almond milk
1/3 cup brown or coconut sugar
1/4 cup pure maple syrup
1/3 cup melted coconut oil
1 tsp pure vanilla extract
2 Golden Delicious variety, peeled and gratedDirections:

Preheat oven to 350 degrees and prepare mini loaf pans by greasing or lining with parchment paper. Sift together flour, cinnamon, baking powder, baking soda, and salt; set aside. Combine applesauce, coconut milk, brown sugar, maple syrup, coconut oil, and vanilla. Stir in grated apples and then add dry ingredients, stirring by hand to combine. Pour batter into pans and bake 30-35 minutes, or till a knife inserted in the center of each loaf comes out clean. Let cool in the pan for ten minutes, then remove and store in an airtight container in the refrigerator.

3. Red Quinoa With Coconut Roasted Macintosh

This savory combination will have you putting it on the menu at least once a week, not only for its delicious flavor, but for the health benefits it affords you.

Ingredients:

Salad:1 cup red quinoa
2 large Macintosh cut into 1-inch cubes
1 Tbsp melted coconut oil
1 pinch cinnamon
2 cups shaved purple cabbage
2 Tbsp raw shelled pumpkin seeds
Large pinch coconut flakesDressing:

1 tsp balsamic vinegar
1 Tbsp olive oil
Juice of one large orange
1 pinch poppy seeds
1/2 tsp orange zest
salt and pepper to tasteDirections:
Preheat oven to 400 degrees; cook quinoa according to package directions. Toss Macintosh pieces with melted coconut oil and cinnamon; place on a lined baking sheet and sprinkle with sea salt. Roast in heated oven for 30-35 minutes and then set aside to cool.Portion quinoa, Macintosh pieces, coconut flakes, cabbage, and pumpkin seeds among serving bowls, drizzle with combined dressing ingredients. Add more balsamic and olive oil to taste. Delicious!

4. Cinnamon Harvest Cider Ice Cream

Who says ice cream can’t be had when dieting? This delicious combination of wholesome ingredients has your mouth singing and your waistline whittling; enjoy anytime you need a sweet treat in order to stay on track.

Ingredients:
1/3 cup brown sugar, packed
2 tsp cinnamon
pinch of salt
2 cups so Delicious Dairy Free Original Almond Creamer
1 tsp vanilla
One cup apple cider
1 medium Granny Smith, peeled and diced
One Tbsp coconut oil
1/4 tsp cinnamon

Directions:
Place can of ice cream machine in the freezer. In a medium saucepan, whisk together brown sugar, cinnamon and salt. Place pan over medium heat and add creamer and vanilla. Allow it to heat up but do not boil it. Take the mixture off of heat and pour it into a bowl; put it in the refrigerator to chill.

For the cider swirl:

Pour cider into a pan and place over high heat. Once it begins to boil, lower the temperature and uncover; allow it to continue cooking at a steady boil until it begins to caramelize. Pour into a small bowl and chill in the refrigerator; should make a thick syrup.

Diced Granny smith chunks: While cider is reducing, place Granny Smith chunks and coconut oil into a pan, saute till soft and they begin to brown. Add cinnamon; pour into yet another small bowl and refrigerate.

To freeze:

Remove the chilled ice cream can from the freezer and pour the ice cream base in it. Begin mixing according to manufacturer directions, till the base reaches a soft-serve consistency. About five minutes before you finish mixing, add the diced apples and mix in thoroughly.

Once the mixture is churned and chilled, put ice cream into freezer-safe containers, layering alternately with the cider syrup for a swirled effect.

5. Apple Cinnamon and Pecan Bar

If you are looking for a snack on the go that contains wholesome, delicious ingredients, an organic granola bar is the perfect grab and go snack. Containing real chunks of Macintosh, fresh cinnamon and pecans, it will satisfy your urge for something sweet without derailing your diet plans. The best part about this flavorful offering is that you don’t have to make it; it’s truly a healthy convenience snack.

6. Fruit Leather

Don’t worry, this apple recipe is a lot easier than it looks, and with healthy snacks around the house, you are far less likely to indulge in treats that are not so good for you. Enjoy this fruity and fun leather, and pack it on the go for your busy days to keep you full and satisfied:

Ingredients:

3 small Macintosh or Fuji
2 cups sliced fresh strawberries
honey, agave, or maple syrup to taste

Directions:

Add Macintosh to a sauce pan and cover with water. Bring the water to a boil and cover, let simmer for 20-30 minutes, or till fruit is fork-tender. Preheat an oven to 200 degrees; line a baking sheet with parchment paper. Add all fruit to a blender and puree till smooth; add sweetener to taste. Spread mixture very thin on the parchment lined a baking sheet, using a spatula to even it out. Bake in the oven for 3 1/2 to 4 hours, or till it is tacky and dry to the touch. Remove from the oven and allow to cool before cutting and rolling into strips. Store in an airtight container.

7. Cinnamon Caramel Energy Balls

This simple, no-bake snack is great for kids and adults alike; it will satisfy your urge for something sweet while filling your body with wholesome goodness.

Ingredients:
1/2 cup pitted dates
One cup dried granny smiths
1/2 cup uncooked oats
1/2 tsp cinnamon

Directions:
Combine all ingredients in a food processor or high-speed blender till smooth. You might have to stop and scrape down the sides of the container to make sure it is evenly mixed. Using a tablespoon as a guide, scoop out 1 Tbsp and roll into a ball. Garnish with shredded coconut if desired.

8. Apple Sandwiches

These tasty fun snacks are a hit whether on the go or for a sit-down snack. Enjoy with your favorite fillings—cheese, nut butter, etc. for a powerhouse treat.

Ingredients:
1 Granny Smith or Golden Delicious, sliced
2 Tbsp peanut or almond butter
1/4 cup raisins
cheese slices

Directions:
Layer one apple slice with an assortment of your favorite toppings, add another apple slice on top and garnish with additional toppings such as nuts or raisins if desired. Enjoy the satisfying crunch!

9. Applesauce Muffins

Nothing says comfort food like warm muffins fresh out of the oven. These tasty treats do not disappoint; serve warm with butter or your favorite nut butter for extra protein.

Ingredients:

1/2 cup butter
1/2 cup sugar
2 eggs
3/4 cup natural applesauce
1 3/4 cups flour
One Tbsp baking powder
1/2 tsp salt

Topping:
half cup butter, melted
1/2 cup sugar
1/4 cup cinnamonDirections:

Cream butter and sugar; add eggs one at a time and beat till light and fluffy. Add applesauce and mix. Sift in and mix dry ingredients. Spoon into prepared muffin pans, bake at 350 degrees for 12-18 minutes.
Before serving, dip tops of muffins in melted butter, then dip into sugar and cinnamon mixture.

10. Penguins

These cute critters look good enough to eat—and they are!

Ingredients:
One red delicious
1 baby carrot
1 raisin

Directions:
Cut a heart shape in the Red Delicious to form the face and body of the penguin. From the section that you cut out, shape two wings. Attach them to the sides of the body with toothpicks. Cut feet and beak from the baby carrot; place into the flesh. Cut the rasin in half and press into the face to form the eyes. If you find that carrots and raisins are not sticking, use a small amount of peanut butter to secure them to the penguin.

11. Caramel Pie Dip

This is the ultimate in decadent dips; it is the perfect complement to fresh produce. Dip to your heart’s content!

Ingredients:
2 – 8 oz pkgs cream cheese, chilled
1 cup caramel ice cream topping, chilled
1 store bought graham cracker pie crust

Directions:
Whip cream cheese with a hand mixer until fluffy, about three minutes. Stir in caramel ice cream topping. Break up graham cracker crust into small pieces and put into a zip top plastic bag. Crush the crust until it resembles fine graham cracker crumbs. To serve the dip, dip fresh fruit slices into the cheesecake dip first, then into graham cracker crumbs. Yum!!!

12. Autumn Harvest Granola Bars

These power-packed energy bars have all the flavors that we love in fall; taking them with on the go is the perfect way to enjoy healthy snacking that is also delicious.

Ingredients:
1 1/4 cup old fashioned rolled oats
One cup chopped pecans
1/4 cup flax seeds
4 Tbsp coconut oil
Half cup of honey
1/4 cup brown sugar, packed
1/4 tsp vanilla extract
2 1/2 cups puffed rice cereal
1/2 cup dried diced apples
1 tsp ground cinnamon
pinch sea salt

Directions:
Preheat oven to 350 degrees. Prep a 9×9 baking dish with parchment paper or grease lightly; set aside. Spread oats, nuts, and flax seeds in an even layer on baking sheet. Bake for 5-8 minutes, or till everything is lightly toasted. In a small saucepan, bring honey, brown sugar, and coconut oil to a boil. Remove from heat and add vanilla extract; set aside. In another bowl, combine puff cereal, apples, cinnamon, and salt. Add oat mixture to this bowl, then coat everything with the sauce; mix to combine. Press into your prepared baking dish and pack down till you have an even layer; chill in the fridge for at least a few hours before cutting into bars.

13. Fruit Slice Cookies

Regardless of the fruit that you use for the foundation of this cookie, its savory and sweet combination of delicious flavors combines for an explosion of flavor and taste that is unparalleled. Feel free to mix it up with different flavor combinations for your favorite flavors.

Ingredients:
1 medium Fuji or Pink Lady, sliced into 1/8 slices
Almond, cashew or nut butter
Pecans or peanuts
Chocolate chips, peanut butter chips
Coconut flakes
Honey

Directions;
Lay slices flat on a baking sheet; top with your favorite nut butter and a combination of the rest of listed ingredients (or some of your own favorites) for maximum flavor and crunch.

14. Fruity frogs

Turn your favorite flavor into a fruity froggy to make a delightful snack that your kids will love!

Ingredients:
1 Granny Smith
2 cucumber slices
2 dried currants or raisins
1 green grape
black cookie icing or a food safe black marker
2 pink circle-shaped sprinkles
2 black sesame seeds
sharp kitchen knife

Directions:
Cut a large slice off the Granny Smith, stopping just before the core. Place green side up for the frog’s head. Make another slice off the other side of the core; cut the sides off the core and make thin strips for the frog’s arms. Place arms on the frog’s body. Cut the remaining piece in half; one of these will be the frog’s body. Place it on the plate underneath the frog’s head. Take the last piece of green and cut into 2 oval shapes. Place these beside the body for the frog’s legs.

Place cucumber slices on the head for the eyes. Next, put the black currants in the center of each cucumber slice. Slice green grape into four small slices. You will put these on the plate for the frog’s hands and feet. Place two pink circle-shaped sprinkles on the frog’s face for the cheeks. Finally, place black sesame seeds on the center of the face for frog’s nostrils. Take your cookie icing or food-safe marker and make a smile to complete your cute and tasty snack!

15. Fruit Nachos (apple recipe to eat sparingly, but sooooo yummy)

We snuck it an indulgent treat on this one! The perfect sweet snack for movie nights and entertaining friends, they are as delicious as they are refreshing.

Ingredients:
3-4 Galas
3-4 Granny Smiths
1/2 package Kraft caramels, unwrapped
1 Tbsp water
white chocolate candy coating
mini chocolate chips
bagged toffee pieces
coconut flakes
chopped pecans or walnuts

Directions:
Arrange fruit slices on a plate, alternating kinds. Unwrap caramels and place in a saucepan with 1 Tbsp water; heat till caramel is melted. At the same time and in a separate saucepan, melt white chocolate candy coating and prepare to drizzle over the fruit.

Immediately after both candies are melted, drizzle over the plate and top liberally with coconut flakes, nuts, chocolate chips, and toffee pieces. Serve immediately to prevent the fruit from browning.

16. Baked Fruit Chips

Simple and delicious, this recipe works for all types of fruit. These chips can be used and stored for months, so feel free to make in large batches and take along with you for on the go snacking.

Ingredients:
3 Honeycrisps or Pink Ladies
1/2 cup granulated sugar
1 tbsp cinnamon

Directions:
Preheat oven to 225 degrees. Line two baking sheets with parchment paper and set aside. Mix sugar and cinnamon together in a small bowl. Slice fruit thinly, layering on the baking sheet and sprinkling liberally with cinnamon and sugar mixture, applying to both sides. Bake one hour on each side.

17. Crisp-stuffed Baked Apples

This apple recipe means comfort food at its finest; tender juicy baked fruit encircles gooey goodness, making for a delightful snacking experience. Feel free to indulge in as a dessert or take along for surprisingly good leftovers the next day.

Ingredients:
8 Galas or Honeycrisp
4 Tbsp butter
1/4 cup light brown sugar
1/2 tsp ground cinnamon

Crumble:
1/2 cup all purpose flour
One-quarter cup oats
1/4 cup light brown sugar
1/4 cup granulated sugar
1/2 tsp cinnamon
4 Tbsp butter, cubed and chilled

Directions:

Preheat oven to 400 degrees. Prepare the crumble topping by combining all ingredients except butter cubes in a bowl. Add butter cubes and cut through with a pastry cutter or some forks, continuing till crumbly. Peel and chop two of the apples. Add fruit, butter, cinnamon, brown sugar to a medium saucepan and stir for 8 minutes or till apples are fork tender. Chop the tops off the remaining apples and scoop out the flexh. Fill scooped out apples with fruit filling and top generously with crumble topping. Place stuffed apples on a baking sheet and bake for 15-20 minutes, or till crumble topping is crispy and bubbly. Top with your favorite whipped cream or ice cream.

18. Crunchy Boat Apples

Kids can’t resist this aesthetically pleasing and adventurous snack—combining the best flavors and textures, this is one time it’s okay to “play” with your food.

Ingredients:
Apples of your favorite kind
Nut butter
hazelnut spread
puffed rice cereal
Cheese
Toothpicks

Directions:
Cut apples in half, removing the cores. Spread the top with your nut butter or topping, top with rice krispies. Insert a toothpick in the middle and top with a cheese triangle to look like a sail for the sailboat. Enjoy!

19. Apples And Cheese Tortilla

Perfect for an after school snack, the combination of apples and cheese has long tantalized people in various recipes. One of our favorite apple recipes, it is simple to make and the kids can do it themselves. Pack a few and take them with you to a busy day of work and play.

Ingredients:
1 Flour tortilla
4 Tbsp medium cheddar cheese, grated
1/3 cup thinly cut up or sliced apples

Directions:
Place tortilla on a plate and sprinkle with cheddar cheese. Place apple slices over the cheese and then top with another layer of cheese. Fold tortilla over and microwave for 60-90 seconds. Take tortilla out of the microwave and cut into thirds.

20. Healthy Tuna Sandwich

A bit more substantial, this healthy sandwich is packed with both texture and flavor. Enjoy this healthy apple recipe any time of day for power-packed satisfaction.

Ingredients:
1 can tuna in water, drained
1 small gala, chopped
1/4 cup low-fat vanilla yogurt
One tsp mustard
1 tsp honey
6 slices of whole wheat bread
3 iceberg lettuce leaves

Directions:
Combine tuna, apples, mustard, yogurt, and honey. Spread 1/2 cup mixture on three bread slices. Top each with lettuce leaf and bread. Place on cutting board and cut sandwiches in half–enjoy with your favorite fresh fruit.

Enjoy Happy Snacking with Our Diet-friendly Apple Recipes

Now you have it—-healthy apple recipes with power-packed nutrients from nature’s gold! Serve them up any way you like; you are bound to see and feel results that will keep the doctor away for a long, long time!

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