All posts by Jose Rogers

Best Ways to Combat Overeating

Before committing to a diet in order to attain a weight loss goal, you may wish to first consider why you are eating more often and in greater quantities than required by your body in the first place.


If you are hungry at meal time, such as breakfast, lunch, or dinner, that is healthy and we do not consider that to be problematic from a body weight stand point.

What is of far greater interest are the instances in which you may grow hungry in between meals, which leads to snacking and can quickly contribute to superfluous poundage.

The desire to munch on something sweet or satisfying between meals can occur for a range of reasons. One common cause is the presence of negative emotions or anxiety. However, there are ways to neutralize such feelings without letting them morph into a food craving.

One method, particularly in the presence of free time, is to undertake an alternative activity which will take your mind off the negative emotions while, at the same time, occupying your time sufficiently to prevent you from grabbing a snack.

Examples include taking a bubbly bath, reading a compelling book, or even playing an attention grabbing video game.

If the food craving still persists, then at least make sure that you undertake some physical activity before you reach for the refrigerator or the cupboard.

You can either do some chores around the house, such as cleaning, gardening, or organizing, or you can perform a set of stretching or fitness exercises.

Often, feelings of hunger occur as a result of boredom

We eat because there is nothing else to do. Sweet and fatty foods tend to improve your mood and help you to overcome tedious moments.

However, try to stave off the boredom with other methods, such as watching an exciting movie or television show, solving a crossword or jigsaw puzzle, or calling a friend.

In addition to avoiding snacking between meals, you should also monitor your intake of food during meals to ensure that you do not overeat. Do not eat standing up, as you are much more likely to eat more than your body needs.

When you finish eating, rise and leave the table, as remaining in the table will provide a strong temptation for continuing to nibble even after you have had your fill. In determining whether you are full or not, wait until 20 minutes after you finish eating.

In many cases, feelings of continuing hunger after a meal are really phantom feelings which will disappear after a little time.

With respect to diets, be wary of short-term diets which promise rapid effects. In most cases, the weight will quickly return after you finish the diet, as your body will not have had sufficient time to reach a new equilibrium.

Make sure you eat breakfast, but avoid a heavy breakfast

A light breakfast will support your metabolism throughout the day. A serving of sprouted grains at breakfast is particularly salubrious, as it contains nutrients which counteract fat deposits and help manage the water levels within your body.

If you have a tendency toward snacking and you simply cannot help yourself, then make sure that your snacks are healthy. Try eating an apple, a glass of kefir, or a plain yogurt. These foods reduce your appetite. In the case of apples, try eating the apple seeds as well.

The seeds of a single apple contain an entire daily dose of iodine; they also work to reduce your appetite.

Try adding peas and beans to your daily diet

These foods improve digestion and tend to be filling. Baked potatoes also work well. By baking potatoes instead of broiling them, you are able to retain many more of naturally occurring nutrients.

If you love pasta, there is no need to force yourself to stop eating it. However, make sure that you eat pasta without meat or mushrooms, as combining them can worsen the digestive process and lead to greater fat deposits.

Of course, keep in mind the general rule of limiting foods which are high in sugars and saturated fat.

It is important to include vegetables in your daily diet

Try to eat at least 300 grams of vegetable servings daily. Keep in mind that, in general, the more vegetables, the better. With regard to salads, try to avoid complex dressings and stick to something basic, such as oils, yogurts, vinegars, or honey.

There are also ways to control your hunger. For example, try drinking a glass of tomato juice or mineral water right before a meal. As a result of doing so, you may find that you need up to 30% food to satisfy your hunger.

By contrast, coffee tends to increase your appetite. If possible, limit your coffee intake to two cups a day and drink it black, without sugar.

By battling overeating, rather than forcing yourself onto some draconian diet, you will be able to adjust your body’s equilibrium for the long term and significantly improve your chances of maintaining a healthy body weight on a consistent basis.

Harmful Herbs During Pregnancy

Cooking with herbs adds a tremendous amount of flavor as well as color to any dish.

For many of us who enjoy cooking with various spices and herbs from our spice rack, herbs are a great way to test your culinary tongue, heighten your senses, and be as enjoyable as a roller coaster ride, however, there are many natural herbs that we cook with, herbs that are taken as supplements, and herbs use to garnish our plates that are harmful to pregnant women.

Do you read the directions on the back of a prescription bottle or herbal supplement?

Each bottle urges women to discuss taking any supplement with your doctor prior to using a supplement, but there is no label of fresh herbs warning against its harmful effects on a fetus in the herbs section of your local grocery store.

The American Pregnancy Association states that there are some herbs that can cause premature birth, miscarriage, urine contractions as well as prevent the development of a fetus while pregnant and nursing an infant.

It is always best to consult your health care professional or midwife when using any herbs or taking them as supplements on a regular basis but most of rarely discuss what herbs we cannot eat with our healthcare professional.

Here is a list of some of the most harmful herbs we use on a regular basis.

High Concentration of Toxicity:

  • Tansy
  • Pennyroyal oil
  • Cottonroot bark
  • Rue
  • Mistletoe
  • Coltsfoot
  • Spikenard
  • Comfrey
  • Goldenseal

Herbs that induce menstruation and cause abortions:

  • Angelica
  • Black Cohosh
  • Blue Cohosh
  • Bilberry
  • Birthroot
  • Motherwort
  • Pennyroyal leaf
  • Parsley
  • Yarrow

Other herbs to avoid:

  • Arnica
  • Cayenne
  • Coffee
  • Cascara Sagrada
  • Senna
  • Buckthorn bark
  • Ephedra
  • Eucalyptus
  • Echinacea
  • Horseradish
  • Fennel
  • Cinnamon
  • Oregano
  • Sage
  • Thyme
  • Sweet marjoram
  • Wormwood Yohimbe
  • Pennyroyal
  • Pau D’ Arco
  • Nutmeg
  • Basil
  • Blood root
  • Juniper

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Beneficial Herbs

While these herbs have proven to be harmful during pregnancy, there are a number of herbs that can be very beneficial to you and your unborn baby.

The American Pregnancy Association recommends these alternatives if you have a common aliment if you prefer a more natural supplement instead of an over the counter medication.

The following is a list of herbs that can be used to assist in getting over colds and fevers.

For fever, Colds Runny Nose:

  • Spearmint, Lemon, Chamomile, Dandelion Ginger, and Red Raspberry leaf Teas
  • Yeast Infections:
  • Oak Straw

Treat infections:

  • Tea Tree Oil, (used as an antiseptic and antibiotic)
  • Lavender
  • Hydrogen Peroxide, (common household cleaner)
  • Colloidal Silver (antibiotic formula that is said to cure over 600 ailments)
  • Lemon (freshly squeezed)

Sleeping Aid:

  • Chamomile
  • Lavender

Other Beneficial Herbs

  • Nettles is not commonly known yet is one of the most beneficial herbs that can be taken while pregnant. As a natural supplement, it includes nearly all the essential vitamins and minerals that is required by the human body for overall health. Nettle also aids in the rebuilding of your kidneys due to complications of sugar diabetes and eases leg cramps and spasms.
  • Spirilina, Chlorophyll, and Sea Vegetation are other supplements that is considered a miracle supplement for overall health. If you truly want to cleanse your blood, cells and organs to ensure that they are in peak performance, try using any or all of these supplements on a regular basis.
  • Collodial Silver – Do you feel your having trouble with breathing and may have a sinus infection? Trying to fight something as simple as a common cold can be rough however, a natural antibiotic is collodial silver. Whether you take it orally, by nasal passage or drink a teaspoon for ten days, this is another natural supplement that is said to aleviate over 600 ailments in the body. At the cost of about $12.00, it is a definatel value to help fight infections and colds.

While some herbs are aromatic to smell and a burst of flavor for senses, not all herbs are beneficial to eat while pregnant. Some herbs can be toxic to you and to your baby while others can be very beneficial.

Remember to always take a good multi-vitamin supplement with quality ingredients and no fillers in your diet. Talk to your doctor or health care professional for the required amount of vitamins and minerals you need on a daily basis.

Lifelong Health and Ageless Beauty


The principles of lifelong health and ageless beauty are identical. Ageless beauty is a natural consequence of a continuous healthy lifestyle which begins with the commencement of life itself, in the womb.

It is during the initial stages of pregnancy that the embryonic cells divide into the three layers that develop to form the body:

  • the internal layer, comprising the internal organs
  • the middle layer, comprising the muscles and bones
  • the external layer, comprising the brain and the skin

The approach adopted in this brief outline to wellbeing is divided into three main parts, based on the three layers of the body. Part four offers a brief guide to cleansing and purifying the three layers of the body.

Part five gives an indication of the vital importance of adopting a philosophical and spiritual approach to life. The final section, part six, provides an illustrative annual exercise programme.

The lifestyle of the mother is of primary importance in building the foundations of the lifelong health of an individual.

For example, a mother who drinks one litre of milk a day throughout pregnancy can expect her child to grow with strong teeth and bones, the benefits of which can be seen for the entire lifetime.


The health of the internal layer depends primarily on nutrition and secondly on exercise.

This section deals mainly with nutrition.

It is during childhood that the habits of a lifetime are established. It is therefore vital to ensure a healthy lifestyle is adopted in the very first years of life. A healthy, balanced diet needs to be coupled with an abundance of aerobic and anaerobic exercise.


One of the simplest ways of determining a healthy intake of food is to adopt the principles of colour as described in some oriental philosophies.

Variety of colour is an indication of variety of nutritional values. The more colours present, the higher the nutritional content.

Neutral colours such as beige, white, ochre and brown often represent foods rich in carbohydrates, such as potatoes, rice, maize and flour, and foods rich in second class proteins such as cereals, nuts and legumes.

The various shades of green represent vegetables such as spinach, cauliflower, cabbage etc. while reds and oranges include foods such as carrots, tomatoes, oranges, redcurrants, apricots, water melons and cherries etc.

Other colours such as purple include foods such as aubergines and blackcurrants while yellows include a rich variety of fruits and vegetables such as bananas, papaya, apples, pears pineapples, pumpkin etc.

Daily Regime

A healthy diet is reflected in the variety of colours of the food taken in any one day. The daily diet should include at least one food from each colour category.

For example, the neutral shades providing carbohydrates, the green shades, providing vegetables essential for healthy growth and development, along with reds, oranges, yellows and purples, which provide a rich variety of vitamins and essential trace minerals.


If all colour categories are present on a daily basis, then the result will almost certainly be a well balanced diet.

To ensure all the nutrients required by the body are present in the diet, the daily regime should be rotated by introducing different foods from each colour category at least every two to three days.

For example, cauliflower, a green food, should be rotated with another green food, such as cabbage, then spinach, and so on.

Rotation of foods pertaining to each colour category will ensure that over the course of a week the body will receive all the nutrients, including the essential trace minerals, to ensure a healthy, well balanced diet.

This approach to nutrition based on colours is ideal for people with an international lifestyle who frequently travel from one country to another, each with a different cuisine, as it will ensure they maintain a balanced diet wherever they are in the world.

Variety and Quantity

The body produces enzymes to break down food in order to introduce it into the bloodstream. Since each food requires a specific enzyme or group of enzymes, it is better to avoid eating too many different types of food at any one meal as this will prompt a massive production of enzymes that will overload the digestive system.

Similarly, excessive quantities of any one food should be avoided, since the body produces only a certain quantity of enzymes for any one type of food.

However, it is also true that the body adapts to individual eating habits, so people used to eating rice as a staple food will have more enzymes to digest rice than people used to eating other types of staple foods such as pasta or maize.

Constant overloading of the digestive system is extremely harmful to the internal organs, which are forced to overwork, thereby becoming enlarged and risking malfunctioning.

It is essential to keep the internal organs small and ensure they remain within their correct position in the body. Maximum attention should be paid to salt intake, which should be reduced to a minimum, and limited strictly to sea salt only.

If this regime is followed in principle, then there is ample room for minor extravagances, such as sweets, desserts, alcohol, taken with moderation once in a while and for special occasions.

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Nutrition and Lifestyle

The basic daily regime needs to be adapted to the demands of a healthy lifestyle. It was the Romans who first observed that eating large quantities of carbohydrates the evening before battle ensured soldiers performed better on the day of fighting.

This rule has been found to hold true, and carbohydrates should be eaten in large quantities the evening before a day of intense physical exercise, such as skiing or mountaineering.

On the other hand, prior to practising other activities, such as yoga, it is better to eat very little. Allow your body to tell you what you should eat, and when. This may seem whimsical at first, but the body will tell you not only what it needs, but when, and in what quantities.

Listening to the signals sent from the body and responding to them takes time, but it is a language that allows you to enter into communication with your body and will ensure that the psychological factors regulating food consumption and the mind find their proper equilibrium, balancing correct intake with real necessity.

The Roman sayings, ‘You are what you eat’ and ‘A healthy mind in a healthy body’ are the quintessence of lifelong health and ageless beauty. – here you will find useful devices for your health.


The primary factor determining healthy bones and muscles is exercise and this section examines aerobic and anaerobic forms of activity.

Aerobic and anaerobic exercise.

Both aerobic and anaerobic exercise should be practised outdoors wherever possible to ensure proper oxygenation of the blood.

Aerobic exercise

There are two forms of aerobic exercise which should be practiced from childhood. For the purposes of classification, the former is here called static aerobic exercise and the latter dynamic aerobic exercise. Both require only normal respiration, as when sitting.

Static aerobic exercise refers to activities that can be practised indoors or outdoors, and includes yoga, gymnastics, ballet, dancing and swimming.

During childhood as many activities as possible should be practised. This is to take advantage of the enormous flexibility of the body during childhood and to identify the natural preferences of the individual as these should be developed over time.

Yoga is very highly recommended for everyone.

All forms of static aerobic activity enhance and strengthen the body’s framework, namely the bones and muscles, which comprise the middle layer of the body.

Along with correct posture (a straight back, shoulders pulled tightly backwards) the exercises also help to ensure the correct positioning of the internal organs that form the body’s inner layer.

Dynamic forms of aerobic exercise such as walking, swimming, skating, cross country skiing and trekking etc. are essential forms of psychical activity and are to be strongly encouraged in childhood, as these forms of activity are to be carried out over an entire lifetime.

Dynamic aerobic activity increases the metabolic rate, massages the heart, boosts blood circulation, adjusts, corrects and maintains blood pressure, heart rate and body weight.

While some form of dynamic aerobic activity should be practised preferably every day or at least three times a week, other forms are ideal for periods of intense body care, such as skiing or trekking, lasting a weekend, a week, or swimming, for a fortnight or even a month.

Each individual needs to identify those activities best suited to him or her, and to prepare a yearly schedule covering daily and weekly regimes combined with intermittent periods of varying duration of other forms of activity.

If these forms of activity are practised in childhood, then they will come naturally and effortlessly. Furthermore, they will be perceived as sources of great pleasure, relaxation and enjoyment.

During adolescence aerobic exercise should constitute at the very least 50% of all exercise. After reaching adulthood, this percentage should gradually be increased and by the age of 30, it should represent between 70%-100% of all activity.

Thereafter, these percentages should be more or less permanently maintained.

Anaerobic exercise

Anaerobic exercise includes running and all forms of activity requiring speed. Anaerobic respiration involves the production of adrenalin with subsequent production of lactic acid.

In childhood, anaerobic activities are extremely healthy for the body, but after the age of 30, adrenalin, which is a powerful hormone, is probably more damaging than beneficial to the body, particularly to the heart.

After the age of 30 it is therefore better to practice those activities which require a mixture of aerobic and anaerobic respiration, such as tennis, swimming, trekking, etc.


A clear, healthy skin depends on diet, exercise and treatment creams.

The skin represents the third and outermost layer of the body and as such is to be treated with the same level of care as the inner and middle layers.

External facial skin care

It is during early adolescent that the skin reveals its tendency to be dry, normal or greasy. In all cases, the skin needs to be properly cleansed and nourished and consultation with a pharmacist or beautician is advisable.

A correct external skin care regime during adolescence ensures familiarity with the vast and often confusing range of products now on the market. All adults, both male and female, need to follow a specific skin care regime.

Internal facial skin care

The key to fresh, elastic skin lies not only in the scrupulous use of cleansers and moisturises, but in maintaining fit, healthy face muscles. For this, yoga is highly recommended.

This fascinating discipline should ideally be practised in early childhood to ensure the body is constantly flexible enough to practice the positions, particularly those exercises using the arms, back and shoulders, as these serve to strengthen and tighten the facial muscles.

Yoga should also be accompanied by other forms of outdoor dynamic aerobic activities to ensure oxygenation of the blood and to increase the circulation of the blood. Swimming, particularly in sea water, is highly recommended, along with cycling and walking.

External body skin care

The skin needs to be cleansed, nourished and moisturised. Oils provide excellent sources of nourishment and hydration. Pour a few drops of oil into hot running bathwater to obtain maximum skin cover. Each skin type reacts differently to different oils.

Olive oil is by far the most nutritious of all oils and is also rich in vitamins, all of which are highly beneficial to the skin. If olive oil remains on the surface of the skin, then other oils, such as almond oil or baby oil, are also highly effective.

To treat cellulite, add 1 kg of sea salt to hot bath water. Repeat daily for 2 weeks. This treatment cannot be combined with oils.

Seawater swimming and thermal waters

Many external skin complaints can be healed quickly and naturally by swimming in the sea or in thermal waters.

Some thermal waters are particularly indicated for healing the skin, while cellulite can be treated very effectively by swimming in the sea and in thermal waters.

Since this form of treatment depends on the length of time spent swimming, it is only suitable for those who can swim at least two-three hours a day.

Internal body skin care

The health of the skin is strongly determined by the health of the whole body. Indeed the skin serves as an indicator of general health and disturbances often point to some medical disorder.

A well balanced, healthy diet is essential to nourish the skin while all forms of aerobic and anaerobic activities serve to keep the muscles underlying the skin strong and healthy. Again, yoga and swimming are both highly recommended.



Cleansing and purifying the three layers of the body is an essential aspect of overall wellbeing.

The following provides a brief outline of the main forms of purification:

  • The inner layer (internal organs) – Yoga. Spas. Swimming in thermal water/sea water. Fruit juices, sage, garlic, foods belonging to the onion family.
  • The middle layer (bones and muscles) – Oxygenation of the blood, increase in metabolic rate – aerobic and anaerobic exercise.
  • The outer layer (skin) – cosmetic cleansers, soaps. Spas. Swimming in thermal water /sea water.

Special considerations

  • Oral hygiene. It is vital to ensure the teeth are brushed properly in order to protect the gums, which hold the teeth.
  • Body weight. Common sense is most often the best guide. Bear in mind that muscle weighs much more than fat in terms of volume. Each individual should set a minimum and a maximum weight, allowing a range of six kilos (+3 -3).
  • Clothing: natural fabrics such as silk, linen, cotton and cashmere allow the skin to breathe and are not constraining.

Avoid wearing clothes that will break the natural flow of blood and food in the digestive system. This is much easier for women to follow, as they can simply wear dresses with no strings or belts around the waist.

For men, who have to wear trousers, it will be virtually impossible to apply.


Nature provides everything to care for the body. To tap its abundance of limitless resources and to derive maximum benefit, one has to enter into harmony with the laws of the natural world.

It is the oriental philosophies that place the greatest emphasis on harmony between man, nature and spirituality, and hence they merit careful consideration.

It is evident that a healthy body relies on the relationship a person establishes with his or her own body, and in precisely the same way in which a child is given food and books, it is likewise necessary to offer the very young an introduction to a lifestyle that follows the principles of the ancient oriental philosophies.

It is up to the individual to decide how much importance to place on his/her body.


  1. Daily activity
  2. Yoga (static aerobic)
  3. Cycling or walking (dynamic aerobic)
  4. Weekly/monthly activity
  5. Trekking (aerobic amp; anaerobic)
  6. Tennis (aerobic amp; anaerobic)
  7. Monthly/two-monthly/ three-monthly
  8. Swimming in thermal waters at spas
  9. Summer activity
  10. Swimming – seawater and thermal centres, preferably one month
  11. Winter activity
  12. Cross country skiing – two weeks, not consecutively.

New to Yoga? Here’s Everything You Need to Know to Get Started

Everyone knows the importance of daily exercise in obtaining overall health and wellness. Many individuals are tired of exercising at the gym, running on a treadmill, attending dance classes.

For these individuals yoga offers a great new opportunity to expand their exercise regime. In the daily rat race we often loose touch with our body and mind. Yoga can be a great resource to help you reconnect with your body and mind.

The word yoga comes from Sanskrit language. Originally yoga was designed to help indiviudals learn to control their body and mind. Yoga is traditionally a Hindu form of exercise. Recently yoga has found mainstream popularity.

In order to obtain the greatest benefits from yoga you should be practicing at least 45 min’s per day and morning exercise is recommended.

Many individuals choose to do yoga in the comfort of their own home, while others prefer to continue going to their local gym. Whichever you choose you will likely be faced with the decision of what type of yoga you would like to practice.

Common Types of Yoga

  • Vinyasa Yoga – Also known as free spirit yoga, this type of yoga is said to be popular with gym rats and focuses more on physical power and less on the mind and spirit.
  • Bikram or hot yoga – Yoga that is performed in room that is 105 degrees and has at least 40% humidity. Sessions are generally guided and include at least 26 exercises and 2 breathing exercises.
  • Iyengar Yoga – Yoga used for healing or with injured individuals. In this type of yoga props are used to assist the participants. Common props include belts, blocks and straps.
  • Hatha Yoga – Focuses on physical purification for the purpose of preparing the body for long periods of meditation.
  • Integral Yoga – The goal of integral yoga is to align all aspects of ones being with the divine being or higher power. This type of yoga is usually not commonly practiced by individuals who are solely seeking physical wellness. Spiritual wellness is crucial for this type of yoga.

Two Most Popular Types of Yoga

  • Hatha yoga – this yoga is popular in America. In Hatha yoga the most important things are asanas(position), pranayam(breathing style), dyana(meditation). Hatha yoga is geared toward helping you make your body strong and your mind sound. At the end of a Hatha sessions you should feel more connected with your body.
  • Laughter or hasya yoga is a physical leaning method that clears your tension. It makes you to fell happy and relaxed During hasya yoga, people clap and laugh in a loud voice for 30 to 40 minutes. It helps you to release tension and keep it away. Many individuals do not initially feel comfortable with laughing out loud in a room full of people, as such, this form of yoga is popular with individuals who practice yoga at home.