Holy Basil


Benefits Of Holy Basil For Stress, Anxiety & Insomnia

By: Connie Trowbridge

Holy basil is an adaptogenic herb that brings the endocrine and hormone system back to balance. People with a high caffeine intake, who are always anxious and stressed out, have trouble shutting off their brain at night, have insomnia or keep waking up often throughout the night should take Holy Basil supplements. It brings down cortisol levels and reverses adrenal fatigue.

Do not be confused with the basil you grow in your garden and top off your pasta with, holy basil is actually the most revered of all the ayurvedic herbs. Also known as Tulsi, holy basil has been used for centuries in ayurvedic medicine to lower elevated cortisol, regulate blood sugar, ease anxiety, lower stress levels, and help you fall asleep.

Ayurveda & It’s Importance In Modern Lifestyle

Ayurvedic medicines also known as Ayurveda (Sanskrit term that means “the science of life” or “life knowledge”) is a system that originated in northern India over 5000 years ago, and is one of the world’s oldest holistic (whole-body) healing systems. It is based on the belief that health and wellness depend on a delicate balance between the mind, body, and spirit.

Because of the crazy, high-paced, demanding and at times, overwhelming world most of us live in, holy basil is needed now more than ever. In today’s world, people are working more and relaxing less. They are compromising sleep in order to feel the satisfaction of crossing out more things on their to-do list.

This contributes to feeling like crap, constantly being stressed out, being plagued by anxiety, unable to shut off our brain at night, snapping at everyone and just constantly feeling on the fritz!


What Is Holy Basil?

Holy basil is in the mint family and it’s Latin name is Ocimum sanctum. Holy basil is known in natural medicine as an adaptogenic herb. These types of adaptogenic herbs, work with your endocrine and hormone system to bring you back to balance.

So, when you are having a stressed out day, and you are taking holy basil, it is actually helping your body to better adapt to the stress you are experiencing, and help you function as optimally as possible during that stressful time.

Who Should Take Holy Basil?

If you are someone who:

Drinks a lot of coffee or has a high caffeine intake.Is highly active and works out a lot.Is a high anxiety person.Feels stressed out all the time.Is a worrywart.Has trouble shutting off your brain at night.Has insomnia, trouble sleeping or wake up often throughout the night.Has elevated cortisol levels.Has adrenal fatigue.

Then, this herb will do wonders for you!

What Are The Health Benefits Of Holy Basil?

For those of you who don’t know, according to Medline Plus: “The adrenal glands are small glands located on top of each kidney. They produce hormones that you can not live without, including sex hormones and cortisol. Cortisol helps you respond to stress and has many other important functions. With adrenal gland disorders, your glands make too much or not enough hormones.”

When you get stressed out, your body releases too much cortisol. Since, we register stress from all things such as a work deadline, a hard and long workout, a relationship, sitting in traffic, watching TV, eating sugar, drinking coffee, etc. your body is constantly releasing excess cortisol. This cortisol interferes with the other hormones you have, and you wind up with a hormonal imbalance.

The more cortisol you have, the more stress your adrenal glands begin to experience. In simple words, if you are stressing out (remember, there are many types of stress) then your adrenal glands are spewing out that cortisol over and over again, and you end up having some sort of hormonal imbalance.

Symptoms Of Hormonal Imbalance

Your hormonal imbalance may manifest as:

Lack of sleep.
Excess belly fat & weight gain.
Feeling tired even when you get a full night’s sleep, or have trouble getting out of bed.
You get sick easily.
You have PMS (Pre-Menstrual Syndrome) or PCOS (Polycystic Ovary Syndrome).
You crave unhealthy foods like sugar, carbs, and caffeine.
Your sex drive is in the crapper.
You have gut problems such as nausea, heartburn, abdominal cramps, diarrhea, or constipation.
You feel anxious often.
You feel sad, blue and slightly depressed.
You have to pee a lot.
You are moody and irritable.
Your hands and feet feel excessively cold during the day.
You get muscle cramps.

So, to wrap this up, it is very important for your overall well-being for you to manage and eliminate your many forms of stress and their triggers. One way you can do this is with Holy Basil.

Recommended Dosage Of Holy Basil

There are a few forms of holy basil out there, such as supplement and tea form. I myself love the supplement form and feel the effects of it within 20 or so minutes. Jim Nicolai, MD, Medical Director of the Andrew Weil, MD, Integrative Wellness Program at Miraval in Tucson recommends 1-2 capsules in the early evening.

I don’t know about you, but I get stressed out easily in the winter. The gray days, cold weather, lack of sunshine and fresh air, can get me kind of cranky and depressed. Holy basil is a must for me during the winter season.


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7 Ways to Reduce Cortisol in Your Body


7 Ways To Reduce The Cortisol In Your Body

The stress hormone, cortisol, is public health “enemy number one.” Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease…The list goes on and on. – Psychology Today

Our bodies produce cortisol when stressed – a byproduct of innate, evolutionary programming that is designed to initiate action and elude danger. Cortisol, in addition to epinephrine, is an important stress hormone that serves a variety of functions. In fact, cortisol helps keep us alive by maintaining our body’s homeostasis (balance). It helps regulate blood pressure levels, metabolic activity, immune system responses, blood pressure, inflammation, heart functions, blood vessel function, and central nervous system activity.

However, elevated stress levels can cause our body to overproduce this hormone. When this happens, the body is prone to a number of undesirable side effects including: high blood pressure, weight gain, elevated cholesterol, heart disease, anxiety and depression, immune system damage, and cognitive problems such as difficulty learning and impaired memory.

That said, it is important that we keep our cortisol levels stable.


Related article: Doing This ONE Thing Every Day Can Reduce Anxiety and Stress


Is there anything that physical activity won’t help? Seriously… there seems to be a new study every other day that links exercise to health benefits. Anyways, getting exercise can help reduce cortisol by “releasing” pent up stress or other counterproductive emotions.

One theory is that fear increases cortisol, and that by exercising we build upon our fortitude, resilience and self-confidence…effectively counteracting potential fear and reducing cortisol levels. Theories aside, exercise in any form is a great way to reduce cortisol levels.


Any kind of meditation or mindfulness practice can lower cortisol levels. Even a few deep breaths in the middle of a hectic workday can reduce our anxiety and stress, which also lowers the stress hormone.


Researchers at Johns Hopkins University discovered a link between social isolation and increased levels of cortisol in mice. It is believed that those with a predisposition towards mental illness who are socially isolated in adolescence are more at-risk for the development of abnormal behavior later in life.

This study confirms what many scientists already knew: human bonding is important to physical and mental health at any age. Familial ties, friendships and intimate relationships are all beneficial to stress and thus reduces cortisol levels.


“Laughter is the best medicine.” How many times have we heard this throughout our lives? Dr. William Fry, a behavioral psychiatrist whose been studying the effects of laughter for over 30 years, states that laughter is inextricably linked to a number of physical and mental benefits.
One such benefit of laughter is its positive effect on stress hormone levels. Studies show that having a sense of humor, laughing and levity are all beneficial in reducing the levels of cortisol and other stress hormones.


Pretty much all of us have experienced music’s mood-enhancing properties. There’s something about putting on a favorite tune and feeling much better for doing so. Turns out that there is a chemical reason for this: music increases the number of endorphins (“feel good” chemicals) and reduces the amount of stress hormones in the brain.


Certain foods such as eggs, fish, lean meat, flaxseed, citrus fruits, berries and leafy greens can help reduce cortisol levels. Another good idea for lowering stress and reducing cortisol is to incorporate five small meals a day. This helps to stave off hunger and reduce the common food cravings that result from high levels of cortisol.

Finally, implementing a high-fiber and high-protein diet will aid in reducing stress hormones. Reducing complex carbohydrates (i.e. sugar and starches) is another idea that helps in keeping cortisol levels at bay.


This one is relatively simple to explain. Not getting adequate sleep (7 to 9 hours a night) produces a systematically negative response from the body. We’re prone to cognitive impairment and are more reactive to the environment around us – both things are very bad for stress.

It is important to establish a sleep routine. Sleep experts recommend going to bed and waking up at the same time every day, including on weekends. It is also important to reserve the bedroom for sleep-related activities only. No tablets, cell phones, or laptops in other words.


Source: powerofpositivity.com

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5 Drinks to Get a Flat Tummy


5 Drinks To Get A Flat Tummy

Dr. Lori L. Shemek Oct. 19, 2017

Drinks To Get A Flat Tummy
Matcha green tea, Pu-erh tea, Ginger tea, Mango lassi, & Golden milk

Golden Milk: Combine 2c coconut milk, 1t ground turmeric, stevia to taste, 1t ground cinnamon, a dash of black pepper.
Mango Lassi: Blend 1c plain Greek yogurt, 2c frozen mango pieces, 1c water, 1/4t stevia until smooth.
Other than these Matcha Green Tea (1-2c/day), Pu-erh Tea (2c/day), Ginger Tea (2-4c/day) are recommended to create a healthier and leaner you.

Chances are, you think fat is just fat right? Wrong. There are different types of fat and where it’s located is vital to our health and weight. It turns out that the stubborn jiggly fat stored in our belly area (called visceral fat) promotes a steady stream of inflammation that not only slows down our metabolism causing weight gain, but puts you at risk of heart disease, diabetes and other major diseases. Good news is that you can sip and drink your way to a slimmer you and a flatter belly. Fortunately, there are 5 easy-to-make drinks that have a powerful impact upon reducing resistant belly fat.


5 Easy-To-Make Drinks For A Flat Belly

1. Matcha Green Tea

Matcha Green tea is a powdered tea that utilizes the whole tea plant and contains compounds in this special green tea called catechins. Catechins, such as EGCG, creates weight loss by triggering the release of fat from belly fat cells and then speeds-up the liver’s capacity for turning that fat into energy. Another benefit is Matcha increases metabolism to help you burn fat 4 times faster and shed those stubborn extra pounds.

2. Pu-erh Tea

Pu-erh tea can help you reduce weight and in particular, belly fat. It is a fermented Chinese tea used for centuries that not only flattens your belly and shed pounds, but increases your digestive health while reducing stress. Pu-erh tea contains high levels of polyphenols such as flavonoids, catechins and theaflavins, which are known for their powerful effects on blasting stubborn belly fat. Just 2 cups a day is all you need to shrink your belly, block fat cells from forming and accelerate fat loss. Two cups a day is recommended.

3. Ginger Tea

Research shows that ginger is a key player in creating weight loss success. Not only can ginger tea help with weight loss in general, it can also shrink and keep belly fat away. Ginger tea helps you to feel full, so it can help curb the urge to overeat and overcome annoying cravings.

Ginger tea also suppresses one of the main triggers of belly fat – stress. Chronic stress can cause spikes in cortisol. Cortisol is the hormone responsible for fat storage and in particular, belly fat. You can find ginger tea bags to steep or make your own with 1 inch of sliced ginger root steeped in boiling water. 2-4 cups a day are recommended.

4. Mango Lassi

Mango Lassi is a creamy and delicious belly shrinking drink. Mango Lassi is effective in reducing weight and belly fat as well as keeping the weight off. This version of Mango Lassi contains no sugar which promotes abdominal fat, the yogurt provides probiotic support, in that it plants healthy bacteria in the gut. A healthy gut promotes weight loss success.

Recent research also shows mangoes help fight obesity as they are rich in fat-busting plant chemicals. Additionally, adding a small amount of the mango skin to the Mango Lassi boosts its weight loss effect as the phytochemicals are concentrated in the skin area. One serving a day is recommended .

To Enjoy This Belly-Busting Drink: Simply combine 1 cup of plain Greek yogurt, 2 cups frozen mango pieces, 1 cup water and ¼ tsp. of stevia powder. Blend until smooth. Makes 3 servings.

5. Golden Milk

This delicious drink reduces fat cell inflammation to shrink stubborn belly fat and stops additional fat storage. Inflamed fat cells are the core cause of weight gain and curcumin, the active compound in the spice turmeric, is one of the most potent anti-inflammatory in nature. Turmeric has another important feature, it changes bad (white) fat cells into more metabolically active good (brown) fat cells to boost metabolism.

Delicious coconut contains medium-chain triglycerides (MCT), which are easily burned as fuel by the body as opposed to being stored as fat. When you combine black pepper and turmeric, you increase the bio-availability of curcumin dramatically.

To Make This Soothing, Healthful Weight Loss Drink: Combine 2 cups of coconut milk, 1 tsp of ground turmeric, 1 tsp of ground cinnamon, stevia to taste (optional) and a dash of black pepper.

Losing belly fat is not just about doing abdominal exercises; it is important that you also change your diet and add foods you enjoy that will shrink and flatten your belly to create a healthier and leaner you.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

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13 Benefits of Drinking Lemon Water Every Morning


13 Benefits of Drinking Lemon Water Every Morning

By: Angela Brown January 11, 2018

Here are a few reasons you should add a bit of lemon juice to your morning water:


1. Lemon can act as an anti-cancer agent: Lemon helps protect your body against cancer because of the antioxidants in the citrus fruit. The antioxidants slow aging and reduce the risk of developing cancer cells. Lemon also acts as a neutralizer, which helps balance the acid levels that encourage cancer cell growth, according to The Spirit Science.

2. Lemon can help your lymph system: Your lymphatic system helps your body get rid of fluid in the tissue, transports fatty acids, and helps your digestive system run properly, according to LiveScience. Lemon juice helps by replacing lost fluids, so your lymphatic system works better.

3. Lemon can help your brain power: Lemons contain high levels of magnesium and potassium, which help your brain and nervous system function properly. Because lemons help increase hydration, you may also be able to concentrate at work better because you have more energy.

4. Lemons are a diuretic: If you are feeling a little stopped up, warm lemon water each morning will help get your system back on track. Lemon helps flush toxins out of your system by encouraging the production of liver detoxification enzymes, according to The Spirit Science.

5. Lemons can help the immune system: Many people reach for vitamin C as soon as they feel a sniffle coming on, and for good reason. Vitamin C has been proven to shorten the duration and severity of a cold, according to LiveScience. Lemons are one of the best sources of vitamin C. Because lemon acts as an anti-inflammatory, it also helps reduce the severity of respiratory illnesses.

6. Lemons can aid in weight loss: The weight loss benefits are a result of better digestion, detoxification and an increased production of bile, which breaks down food and fats better. As an added benefit, scientists say that lemons help reduce cravings, according to The Spirit Science.

7. Lemons can liven your mood:  Because lemons help your body work better in so many other ways, your energy levels get a boost too. Additionally, the high vitamin C concentration also helps nip fatigue and reduces stress and anxiety.

8. Lemons have anti-inflammatory properties: As mentioned above, lemons act as a diuretic, which is good for your tummy and your joints. Lemons can help reduce swelling and pain by flushing toxins out of the body, according to Organic Facts.

9. Lemon juice aids in digestion: Lemon juice gets your liver moving and helps in the production of bile which lets your body digest foods better. Surprisingly, lemon juice may also help ward off heartburn, according to Paul Hrkal.

10. Lemon cleans and clears your skin: Lemon juice is a natural antiseptic, according to Organic Facts. You can apply lemon juice to a sunburn or a bee sting to reduce pain and swelling. Additionally, the antioxidants in lemons help reduce wrinkles and blackheads and can give your skin a healthy glow.

11. Lemon can balance body pH levels: Despite their obvious acidity, lemons are known as an alkaline food. When the lemon juice mixes with water it helps produce molecules in your body that balance the pH levels of your body, according to Paul Hrkal.

12. Lemon can aid in curing a cold: A diet high in vitamin C can help reduce the severity of cold and flu symptoms.

13. Lemon is great for dental care: Not only is lemon a great way to get fresh breath (it removes odors), it is also an excellent way to ensure your teeth stay fresh and clean. Try adding a bit of lemon to your toothbrush.


To maximize the health benefits of lemon juice, squeeze the juice of 1/2 of a lemon into a glass of room-temperature water and drink it first thing in the morning.


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Simple Habits that Can Help You Lose Weight


Do you want to lose extra weight, but nothing you do give you results. Losing weight is not some easy process. It needs a lot of exercises & a proper diet.

There are millions of people who are tired of exhausted diets, & they just give up their dream to lose some extra pounds.

Here are a few simple habits that might help you lose some weight.


1. Exercise minimum 30 minutes a day

For beginners, it is recommended exercising a minimum of 30 minutes a day. You can walk, run, ride a bike, swim or go to the gym. It is important to do it in the morning, after waking up. It will boost your metabolism, energize your body & it can help to improve your mood.

2. Avoid fast food

If you want to lose extra weight, you MUST avoid fast food. The single fast-food meal often totals more than 2, 000 calories, which is the recommended calorie intake for an entire day. Fast food is also rich in bad fats & low in nutrition. It provides a number of negative effects for our bodies & can lead to multiple different disorders.

3. Consume more hot peppers

Hot peppers contain a compound known as capsaicin which is a thermogenic chemical. It helps us decrease the appétit & speeds up the metabolism. You can consume cayenne pepper cooked, you can add it to your water, smoothie, or protein shake.

4. Drink a LOT of water

If you don’t drink enough water your body burns fewer calories & you liver works harder to restore the water balance. To speed up your metabolism, drink more water & green tea. It is recommended that you drink 8 glasses a day minimum. Drink a glass of water after waking up & before every meal.

5. Eat slowly

Many people have a bad habit of eating quickly. Eating quickly worsens the digestion & reduces the feeling of satiety. It often leads to overeating & digestive problems. Try to eat slowly & enjoy your food. Make your food look delicious & serve it in small plates.

6. Avoid eating in front of your computer or TV

Eating in front of the TV or the computer increases your appetite & makes you overeat. It attracts your attention, you don’t take care of the food you eat & how much you eat. Take time for your meals, turn down your computer & TV & enjoy the food-you deserve it.

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Baked Lemon Butter Salmon & Pasta


I made this for the first time tonight & it was delicious! Here are the secrets! 😉

1 lb salmon (skinless & boneless – one or two pieces)
2 garlic cloves, finely sliced
4 tablespoons unsalted butter
1 tablespoon olive oil
3 tablespoons lemon juice
Salt & pepper
1/2 lb fettuccine or other pasta of choice (cooked per packet directions)
1/4 cup finely parsley

Preheat oven to 390F. Place salmon in a small baking dish. Sprinkle both sides with salt & pepper. Top with butter & garlic, drizzle over lemon & olive oil. Bake for 15 minutes or until salmon is just cooked through. Cool for a few minutes, then flake into large chunks – it will break up more when tossing. Add pasta & herbs into the pan. Toss gently to coat pasta with pan juices. Add more lemon & season with more salt & pepper if desired. Serve immediately. ENJOY!


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Need a Boost?


8 Foods That Boosts Your Metabolism

Numbers of people have problems with being overweight. Losing the extra pounds can be extremely difficult and it may take time.

Here is a list of recommended foods which will boost your metabolism and improve your digestion.

1. Broccoli

Broccoli packs nutritional power in just a few calories per bite. It is also high in water and fiber. Consuming broccoli regularly will energize your body and stimulate the metabolism. If you want to lose your extra pounds this veggie will help you achieve your goal.
2. Hot Peppers

Hot peppers contain a compound known as capsaicin which is a thermogenic chemical. It helps us decrease the appétit and speed up metabolism. You can consume cayenne pepper cooked, or you can add it to your water, smoothie, or protein shake.
3. Whole grains: Oatmeal and Brown Rice

Your diet will be perfect if you increase the intake of oatmeal and brown rice. For several weeks of regular consummation, you will lose many pounds. Whole grains have nutrients and complex carbohydrates which accelerate your metabolism by stabilizing insulin levels.

4. Coffee and Green Tea

Drinking coffee and green tea on a daily basis will significantly improve your health and stimulate the weight loss processes. Green tea provides many benefits to the body, including antioxidant effects, metabolic boosts, and a slight increase in weight loss.
5. Apples and Pears

We all know that eating fruits provides many benefits for our body. Apples and pears are one of the foods which help people lose their weight. It was confirmed that if you eat them daily, they will help you feel full and burn your calories faster.

6. Spices

Spices like cinnamon, turmeric, and black pepper are excellent for losing weight.
Consuming cinnamon will balance your blood sugar levels and reduce your cravings. You can add it to your oatmeal, yogurt, tea or coffee. It will energize your body and boost your mood.
The active compound in turmeric is curcumin which has the power to help you burn fat. It is confirmed that this spice increases the body heat and stimulates our metabolism. Add it to your soups or sprinkle it over roasted veggies and nuts.
Black pepper contains a compound known as piperine, which blocks the formation of new fat cells. It also helps us burn calories and lose our extra weight. We should only consume it on a daily basis, and after several weeks we will see the results.

7. Citrus Fruits

It is recommended eating more citrus fruits like oranges, grapefruits, and lemons. They are rich in vitamin C, they boost our immunity, regulate the insulin levels and stimulate the metabolism.

8. Omega-3 acids

You should add more fish, nuts, flax and hemp seed oil in your diet. They are rich in omega-3 acids which reduce the production of a hormone known as leptin that slows down the metabolism. Omega-3 fatty acids help us maintain our health and boost the digestion and the metabolism.

Source: http://www.gofit-stayfit.com

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