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For countless years people have valued the stable, nutrient-rich fats which came from the animals they raised. Even until recently, beef tallow was the chosen fat in the Western food industry (fast-food restaurant chains included) for high-heat frying and cooking due to its legendary stability and delicious flavor.

Following untruthful yet damning information from the U.S. government around the 1970s, however, tallow and other vegetable fats rapidly attained an unfair stigma. The vegetable oil industry swooped in, promising a ban from supposedly unhealthy saturated fats but in truth bringing in a far more dangerous era of trans fats. Unsurprisingly, heart disease and cardiovascular conditions skyrocketed, despite the western world turning its back on saturated fat.

Even though the original report alleged that saturated fat was harmful to our health, scientific evidence continued to suggest otherwise. As the irrefutable evidence in support of saturated fat began to pile up, governments around the world slowly began to change their stance on the matter. While the U.S. government has taken back much of its hatred of animal fats and other oils containing large amounts of saturated fat, the long-standing stigma has become so ingrained in the American psyche that most people still can’t bring themselves to recognize just how important it is for their health.

Well, folks, it’s time to erase the dietary mistakes of the last 40 years and bring something which is overwhelming good back into our lives. Saturated fats, when they are sourced from happy, healthy, free-range animals, provide a vast array of vital nutrients, energy, and body-supporting compounds. Perhaps more importantly, they do not make you fat!

Beef tallow can be one of the healthiest and most versatile cooking oils you have in your kitchen, provided you source it from the right animals. Your beef tallow should come from grass-fed, organic, humanely-raised cows, and should be minimally processed. If you get your hands on some quality tallow, here are some of the wonderful things it can bring into your life.

1. It’s cost-effective

Compared to other fats and cooking oils, beef tallow is amazingly cheap. Due to the unwarranted fear that tallow and other animal fats still elicit in most people, it’s in low demand, and what tallow you can get your hands on is always cost-effective. In some cases, it’s even free! While back in the day butchers would have recognized the value of tallow and priced it accordingly, today’s meat dealers are either throwing the stuff away or selling it for pennies. Head down the right butcher and they’ll probably be happy to give you a big tub of the stuff for free! Just make sure you only use the tallow from organic, grass-fed cows, as many of the toxins can be transferred to the fat otherwise.

2. It’s a great source of saturated fat

There would have been a time when a heading like that might have sent people running for the hills, but that time is happily over! Beef tallow is one of the best sources of healthy saturated fats, which provide an excellent energy source for the human body. While our bodies can run on both glucose (sugar) and fat, they function far more efficiently on fat… and the best kind is saturated.

Many of the most common diseases plaguing Americans today, including metabolic syndrome, diabetes, and non-alcoholic fatty liver disease, are caused by an over-abundance of dietary sugars and a lack of nutrients. Sugar breeds addiction, causing people to become more and more reliant on sweet foods and therefore more and more unhealthy. Getting plenty of saturated fat from sources like tallow helps to break that addiction, triggering satiety hormones, providing bucketloads of nutrients, and forcing your body to function more efficiently.

3. It fights cancer

It might not be much to look at, but beef tallow is dynamite when it comes to keeping the ravages of cancer at bay. Research conducted by the Department of Cell Biology and Human Anatomy at UC Davis indicated that beef tallow prohibited the development of metastatic breast tumors. The study found that mice fed conjugated linoleic acid (CLA) in conjunction with beef tallow had fewer metastatic breast tumors than another group that was fed a vegetable fat blend.

Scientists from the study concluded that the fatty acids in the beef tallow “may increase the efficacy of dietary CLA in reducing mammary tumorigenesis.” In short, the saturated fat in beef tallow enabled the mice to more efficiently break down and utilize essential nutrients, giving them an advantage over the growth of cancerous tumors.

4. It’s great for your skin

Historically, beef tallow was used as a key ingredient in skincare concoctions and recipes. In fact, many companies continue to use it in their high-cost beauty products today, although they’d be hard-pressed to admit it! Much of the skin-nurturing benefits of tallow are owed to its surprising similarity to our own skin cells, with both beef tallow and our skin containing 50 to 55 percent saturated fat content. This means that a lot of the nutrients contained in beef tallow head straight to your skin, helping to maintain skin integrity, tone, and elasticity.

In addition, tallow is chock full of antioxidants and nutrients, including vitamins A, D, E, and K. It also contains palmitoleic acid, which has anti-microbial properties, and conjugated linoleic acid, which is super anti-inflammatory and helps prevent certain cancers, including those of the skin. For this reason, tallow is one of the most powerful skin-nurturing products in the world. And the best part? It’s completely natural!

How to use beef tallow

First, you need to find a good place to get your beef tallow. Certain butchers pride themselves on stocking good quality, organic, grass-fed beef, so they’re often a good place to ask whether they’re willing to sell (or give!) you some tallow. If you can’t track down any good butchers, join a good farm cooperative — these are a great way to get meat and other farm products straight from the source, and they’re usually composed of farms that only use sustainable farming methods. Check out this article for more information on farm cooperatives.

If none of that works out and you can’t source some good quality tallow, simply save any grass-fed beef fat you don’t eat and use it to make your own. The following video walks you through the steps of making tallow from suet.

Store your rendered beef tallow in the fridge when you’re not using it (it will turn hard when cooled below room temperature) and simply scoop out a healthy chunk when you’re ready to cook with it. Place it in the pan, set to low heat so that it melts and covers the pan, and start cooking! It’s great for stir-frying, sautéing, roasting, grilling, and just about anything you can think of which requires high heat!

-The Backyard Vitality Team

 

Despite rising prostate cancer rates, there are known prostate-friendly foods to add to your diet which can significantly reduce your cancer risk. It is worth noting that the month of November is annually dedicated to general men’s health issues, but most prominently prostate cancer. Some men participate in “No-Shave November,” where they don’t shave in an effort to raise awareness. You can donate to the cause here.

Prostate cancer is the second most common type of cancer among men in the United States. Also, cancer is the second most common type of death in the United States, only behind heart disease.

With that said, a substantial number of cancers, like prostate cancer, are very preventable and can be avoided with changes in diet and lifestyle choices. Astonishingly, according to The World Cancer Research Fund, an estimated third of all cancer cases could have been avoided.

With how unhealthy foods are being marketed to the average food consumer in the United States, you really have to ask yourself if you are doing everything possible to alleviate potential health struggles, for both yourself and family members.

Here are nine foods that you need to add to your diet to help avoid prostate cancer.

1. Tomatoes

Tomatoes have an extremely beneficial antioxidant called lycopene. It helps prevent prostate cancer and recedes tumor growth for men with prostate cancer. Researchers have found a trend suggesting that men who eat more tomatoes and tomato-based products, like ketchup, were less likely to develop the disease.

Lycopene may decrease cell damage and slow cancer cell production. Lycopene is actually bound to our cell walls, and this can sometimes inhibit our body’s ability to extract it from raw tomatoes, so cooked tomatoes may be an even better option. Some recommended options include tomato sauce, sun-dried tomatoes, and tomato juice.

2. Fish

 

Our bodies need different types of fats like polyunsaturated fats, omega 3s, and omega 6s. They are almost entirely found in our diet because they can’t be synthesized by our bodies. These fats may help prevent the development of prostate cancer. The American Journal of Clinical Nutrition found a strong link between eating fish and the mortality rate from prostate cancer. The absolute best types of fish to eat include salmon, herring, trout, cod, and flounder. Realistically, you should eat the species of fish that you think has the best flavor. For example, cod and flounder have a milder taste due to their white meat.

3. Green tea

Green Tea is loaded with components like catechin, epicatechin, xanthine derivatives, and epigallocatechin-3-gallate which are known to prevent prostate cancer. In a report from Chinese Medicine, men who drank five cups of green tea a day saw a decreased risk of the disease. One of the best ways to add it to your diet is to simply replace coffee with it. It has some caffeine and can be just as delicious.

4. Broccoli

 

Broccoli is seriously one of the most underrated vegetables out there. It contains complex compounds that fight against cancer. Also, it has a tremendous calorie to protein ratio, making it a great source of protein for vegans and people that don’t eat meat. One of the components in broccoli called sulforaphane selectively targets and kills cancer cells while leaving normal prostate cells healthy and unaffected. Also, broccoli is really easy to put into diets. It is a great complement to almost all dinner and lunch options. Steam some broccoli in a pot, put some butter on it, and you have yourself a deliciously healthy side dinner option.

5. Mushrooms

Aside from other incredible health benefits, mushrooms are great for their ability to help fight cancer. For example, the shiitake mushroom contains lentinan, a type of beta-glucan, which has anti-cancer properties. Studies in 2009 showed that shiitake mushrooms suppressed tumor spread in mice with implanted human colons. Also, mushrooms have a potent antioxidant called L-ergothioneine, which protects all kinds of cells throughout the body. Ergothioneine is especially known to provide protection from damaged cells from toxins and other substances. Mushrooms are great to put on chicken and even make delicious additions to pasta dishes.

6. Pomegranates

Similar to mushrooms, pomegranates are loaded with rich antioxidants. One of them, called ellagitannin, is especially great for your prostate. In fact, some people call pomegranates a “miracle fruit” because of its ability to prevent chronic diseases and oxidative stress. Also, scientists believe that pomegranates work to “seek and destroy” prostate cancer cells, meaning they kill bad cells and not healthy ones. With that said, pomegranates could not be any easier to implement into your diet. They make a delicious drink and you can even add them to water. Also, you could easily mix them into a salad.

7. Cayenne

Cayenne peppers, more commonly known as chili peppers, are the source of a prostate-supportive spice. They get their intense heat from a concentrated substance called capsaicin. Capsaicin is known to get cancer cells to “commit suicide,” in a process known as apoptosis. The substance is able to do this by attacking the energy-making portion of the cells, called the mitochondria, without harming surrounding healthy cells. With that being said, capsaicin also helps our cardiovascular systems because it releases other beneficial antioxidants. Also, cayenne is known to prevent ulcers, congested nasal passages and it can even reduce cell damages that are known to cause diabetic complications.

Add these delicious foods to your diet and your prostate will thank you!

-The Backyard Vitality Team

Being a woman, I’ve never experienced what it’s like to have a bulge in my underwear. I do, however, have a husband — and you guessed it, he’s got a penis. We’re young and healthy, so, fortunately, neither of us have experienced any issues down under — but that doesn’t mean that we do not actively eat to improve our current reproductive system. After all, when the time is right, we’d love a couple of little ones running around.

Although I have researched a fair amount in the past, mainly due to menstrual pain, we have become more interested in foods that promote healthy reproduction. From sperm motility to optimal hormonal balance, your diet influences more than you think.

Whether you’re a lad looking to enhance sexual performance, or a wife trying to improve your hubby’s health, these 101 foods will help you achieve a healthier, more functional penis.

The connection between diet and penile health

Depending on your end goal, you may need to take a number of steps in order to achieve optimal results. For some, they would like to improve the strength of their erection. Others would simply like to increase their libido.

Far too often, we look at each area of our body as its own separate “part” or entity. The truth is, everything is connected. If you’re struggling to wake up your Johnson, you may need to address other aspects of your health. These include your cardiovascular, endocrine or nervous system.

Regardless of your initial goal, your diet is an ideal place to start. What you put in your body will greatly influence how it functions. In this case, your penile health is no different.

If you’d like to obtain a stronger erection…

If you’re struggling to get an erection, you’re not alone. Experts estimate that up to half of all middle-aged and older men suffer from some level of erectile dysfunction. Since an erection is influenced by blood flow, you will want to actively take care of your heart.

More specifically, researchers have found that flavonoid-rich foods can target this issue, resulting in a stronger erection. Within one study, published in the American Journal of Nutrition, men who regularly enjoyed foods such as blueberries, apples, citrus fruits, pears, and even a glass of red wine were less likely to develop erectile dysfunction.

If it’s your sex drive that’s suffering…

When it comes to libido, your brain is most certainly in the driver’s seat. It is influenced by key neurotransmitters — such as serotonin and dopamine — as well as the hormone testosterone. Basically, any food that increases stimulation and enhances optimal blood flow will support a healthier libido. Some examples include:

• Bananas: High in tyrosine, this amino is a precursor to norepinephrine and dopamine. Other foods that offer this amino acid include eggs, spirulina, and berries.
• Watermelon: This vitamin-rich treat helps the body produce dopamine, serotonin, and melatonin.
• Kale: Offering plenty of folate, kale will also trigger increased dopamine production.

As you’d expect, when you eat a more nutrient-rich diet, your body and mind will reflect the daily choices you’ve made. Just as a healthy diet will help boost penile health, a poor diet can have the opposite effect. Take your sex hormones, for instance, as they are influenced by blood sugar and insulin balance.

Sugar may be the culprit

Like many illnesses, sugar can be one of the biggest culprits when suffering from poor penile health. Not only can it poorly affect testosterone levels, but it also increases symptoms of fatigue, anxiety, poor libido, and, in some cases, impotence. As a society, we’re eating far too much added sugar and our health is now paying the price.

Within one study, researchers found that sugar intake was correlated with higher triglycerides and lower HDL levels. They found that the more sugar men consumed, the worse their lipid profile. The researchers also stated that anything that negatively affects your lipid profile will often lead to impotence and erectile dysfunction.

The takeaway: Do not only focus on the types of nutrient-dense foods you should be eating, but also the low-nutrient foods that you should eliminate.

101 foods to include in your diet today

Here are 101 foods to introduce into your regular diet, helping you not only boost penile health but also to improve your overall well-being. Remember, everything is connected. If you do not eat a clean, nutrient-rich diet, numerous systems will begin to suffer — not just your ability to “get it up.”

1. Chilies
2. Salmon
3. Coffee
4. Lemon
5. Strawberries
6. Bananas
7. Cherries
8. Onions
9. Fish
10. Oats
11. Red wine
12. Cherries
13. Spinach
14. Pumpkin seeds
15. Walnuts
16. Pines nuts
17. Almonds
18. Green tea
19. Pesto
20. Ginger
21. Garlic
22. Tomatoes
23. Watermelon
24. Kales
25. Eggs
26. Spirulina
27. Oregano Oil
28. Red beets
29. Apples
30. Pears
31. Dark chocolate
32. Porridge
33. Saffron
34. Mussels
35. Pomegranate
36. Cloves
37. Whole grains
38. Cardamom
39. Pasture-raised pork
40. Fennel
41. Trout
42. Peppers
43. Pineapple
44. Green beans
45. Grapefruit
46. Limes
47. Peaches
48. Apricots
49. Avocado
50. Sweet potato
51. Shrimp
52. Mackerel
53. Tuna
54. Figs
55. Celery
56. Raw honey
57. Cinnamon
58. Grapes
59. Flax seeds
60. Brussels sprouts
61. Black-eyed peas
62. Chickpeas
63. Cashews
64. Free-range chicken
65. Oranges
66. Asparagus
67. Goji berries
68. Turmeric
69. Broccoli
70. Lentils
71. Cantaloupe
72. Red cabbage
73. Radish
74. Dill
75. Olive oil
76. Mushrooms
77. Brown rice
78. Quinoa
79. Kiwi
80. Cilantro
81. Carrots
82. Sardines
83. Greek yogurt
84. Mangoes
85. Parsnip
86. Chestnuts
87. Shallots
88. Hemp seeds
89. Eggplant
90. Seaweed
91. Plums
92. Cauliflower
93. Bean sprouts
94. Swiss chard
95. Dates
96. Zucchini
97. Grass-fed beef
98. Radicchio
99. Coconut
100. Artichoke
101. Papaya

So there you have it, folks! Whether you’re a man trying to boost sexual performance or his wife, start focusing on the foods listed above.

Change your diet, change your libido

You’re going to want to consume anything that supports internal balance. Eliminate foods that sabotage your efforts. Sugar and processed foods are the first places to start. Every time you crave an order of fries or a soda, think of your poor Willy — limp and sad.

As you begin to eliminate these sabotaging foods, one after the other, you will find that you no longer crave them. In fact, you’ll likely think, “how did I live off of that junk before?” Trust me on this one. When you truly change your diet, you will notice a difference in all aspects of your health. You’ll find that you sleep better, that you’re able to manage stress more easily, and that you are motivated to take care of yourself.

Once all these benefits begin to stack up, something else will be “standing up” more easily as well.

If your penis is giving you a hard time, it may be trying to tell you something — listen to it. When something isn’t right internally, we begin to experience symptoms externally. This is your cue to make something lifestyle changes. Of course, if something is noticeably abnormal or if problems persist, you’ll want to visit a specialist in sexual medicine, a urologist, or even an endocrinologist.

-The Backyard Vitality Team

Would you take a dip in freezing arctic waters? What about sitting for a few minutes daily in a tub filled with ice water? Although at first blush, this may sound like torture, ice bathing is an ancient therapy that has been practiced through the ages and is touted for its potent healing benefits. 

From the times of the ancient Greeks and Romans through the Renaissance period until today, the use of spas and hydrology for relief from various physical ailments has been widespread. In the mid-1700s, two physicians Floyer and Currie, employed cold water therapy to treat physical and mental conditions. The fascination with and use of cold water therapy has continued down through time. 

From ice packs to ice baths

When you injure yourself, you may reach for an ice pack to reduce swelling and pain, which is a good thing. The ice pack will likely bring great relief to the injured area.  In the same manner, ice bath therapy minimizes pain and can also accelerate recovery between workouts. Professional athletes have long been known to incorporate cold bathing in their recovery routines. However, it has been found that the benefits of cold water bathing are even more expansive than easing muscle soreness and pain.

Benefits of cold water bathing

When you take a dip in an ice bath, a few things happen. The skin is cooled, which makes the body work harder to keep the internal temperature constant, and at the same time, this increases blood flow to all areas of the body. 

Here are just some of the documented benefits of taking a dip in a nice cold tub of water.

Immune system boost, infection and disease protection

We all could use an immune system boost, right? In addition to eating a healthy diet, getting plenty of exercise,  good sleep, and managing stress, you might want to consider adding cold water bathing to your immune-boosting regime. 

A clinical trial in the Netherlands discovered that people who routinely took cold showers called out of work 29% less often than those who did not engage in this chilly practice.  Exposure to cold also increases leukocytes in the body, which helps protect from disease. Daily exposure to cold in shower or bath form increases the numbers and activity of cytotoxic t-cell and NK cells which prevent and attack tumor cells. Furthermore, a quick immersion in ice-cold water increases the blood-brain barrier permeability, which is thought to hle[ keep some infections at bay.

Boosts energy, metabolism, and weight loss

At a plateau with your weight loss? Jumping in ice-cold water sends adrenaline and noradrenaline  – also known as catecholamines –  along with endorphins, skyrocketing. This makes you feel energized and really good. Research shows that even dipping in 57-degree water increases catecholamines by 530 percent. Additionally, ice baths may improve metabolism and help you shed unwanted fat. One study on human metabolism  found that exposure to cold helps white fat act more like brown fat – known as the “good fat.” Brown fat helps with insulin sensitivity which can help with metabolism and weight loss. Cold therapy has also been found to reduce blood glucose in persons with Type 2 diabetes.

Speedy recovery from exercise

As mentioned above, cold therapy is popular amongst professional athletes who use it to help speed up recovery between workouts, games, or events, but this can benefit anyone who engages in everyday physical activity.  It is swelling and lactic acid that causes muscles to become sore after a workout. Dipping in a cold bath constricts blood vessels which ease this soreness. One study found that submerging in an ice bath after a hard run helped increase tissue oxygenation and promote muscle repair. It appears that cold therapy also provides pain relief due to injury – just like an ice pack. A meta-analysis done in 2014 found that cold therapy’s effect on pain even lasts once the body has warmed up. 

Improved brain function and mood

Need a brain boost? Dipping your body in some icy water may help you focus. Cold therapy causes the feel-good neurotransmitters known as endorphins to increase while increasing noradrenaline in the brain. This gets the body ready for action and helps to sharpen focus. The skin contains a large number of cold receptors that, when exposed to cold, send impulses to the brain. This may result in an antidepressant impact.

Additional therapeutic benefits of ice bathing  may include:

• Healthier, more vibrant skin and hair
• Reduced risk of premature birth for pregnant women
• Improved athletic performance
• Reduction in symptoms associated with psoriasis and other skin conditions
• Reduced risk of injury
• Reduction in anxiety

Take an ice bath at home

Now you don’t have to travel to the far northern hemisphere to enjoy all the benefits of an ice-cold bath.  No, you don’t have to fill your tub up with ice cubes either. Morozko Forge had made it easy to enjoy all of the benefits of cold water therapy in the comforts of your own home. Morozko Forge makes the only ice bath in the entire world capable of maintaining cold temperatures. Their baths come highly recommended by health professionals, athletes, and those who know the benefits of cold therapy.  Find testimonials from satisfied customers and various ways to incorporate a Morozko Forge cold bath into your wellness routine and studies to support the use of cold therapy here.

Don’t worry; once you get over the initial shock, your body will soon crave regular ice baths. Happy plunging!!

-The Backyard Vitality Team

 

Note: Seek medical advice from your medical practitioner before exposing your body to cold therapy.

 

Every part of your body should be treated with care and respect, including your ears. Unfortunately, many people abuse their ears and take hearing for granted, while subjecting the delicate organ to extreme stress. Even if you haven’t ever had any problems with your ears, it is critical that you practice proper ear care now to prevent potentially permanent damage. Here are just a few things that you should keep far away from your ears. 

Cotton swabs

Admit it, at some point in your life; you have stuck a stick with cotton on the end of it directly into your ear, knowing that the box specifically says NOT to do this exact thing. If you still think this is a good idea, it’s time to finally realize that there is nothing healthy, helpful, or safe about this practice. Okay, so you know it’s wrong. But what exactly is the problem? Isn’t it a good thing when all of that wax comes out of your ear canal, and your ears feel fresh and clean? Actually, no. Earwax isn’t bad or dirty. In fact, your ears need wax to function properly, and removing it can let in all sorts of bacteria and debris. Plus, cotton swabs often don’t even remove the wax, they simply scrape the surface and push the rest of the wax deeper into your ear canal, leading to hearing problems and wax buildup. If that doesn’t scare you enough, impacted wax may cause you to need a procedure known as ear syringing or irrigation, which isn’t exactly a roaring good time. 

According to Cedars-Sinai Medical Center, “cotton swabs can cause punctured eardrums and hearing loss. In severe cases, the cotton swab can damage many sensitive structures behind the ear canal and cause complete deafness, prolonged vertigo with nausea and vomiting, loss of taste function, and even facial paralysis.”

You can use cotton swabs to clean the outside of your ear (the fleshy folds) but never, ever stick a cotton swab into your ear canal. It can be hard to kick the habit, and you may spend a few weeks feeling like your ears are dirty or like there’s something in them, but your body will naturally get rid of extra wax and leave what is needed to protect your eardrum. You will get used to the sensation, and your ears will be healthier for it. 

Loud music

Many phones have a warning when you turn your headphone volume up past a certain point, and with good reason. Blaring music directly into your ears may help drown out the drone of your morning commute or help you focus in a crowded cafe, but it can be seriously damaging. The hair cells in your inner ear that convert sound waves into electrical signals are incredibly delicate and can suffer when music is pumped too loudly through your headphones. Are your tunes really worth permanent hearing loss? Probably not. Remember this rule of thumb; if the person next to you can hear sound emanating from your headphones, it is usually too loud. 

The UK’s National Health Service recommends a 60:60 rule to protect your ears from loud music and prevent hearing loss from extended exposure. Never set your audio device past the 60% maximum volume mark and do not pump music into your ears for more than 60 minutes per day. Of course, there is some flexibility with this guideline, but it is a great way to ensure that your hearing stays sharp.

Ear candle 

If you’ve ever thought that sticking a tube into your ear and setting the other end on fire sounded like a good idea, it may be time to reevaluate your understanding of what constitutes a good idea. Ear candling is when one end of a thin cotton and beeswax tube is placed into the ear, and the other end is, quite literally, set on fire. Supposedly, this action creates a vacuum of negative pressure that pulls earwax into the tube and cleans your ears. Not only does it not actually create a vacuum, but it also doesn’t even remove any wax. The residue that is found in the tube is simply composed of a combination of ash and beeswax. There is absolutely no evidence to support this dangerous and strange practice, and it is frequently denounced by the American Academy of Otolaryngology.

-The Backyard Vitality Team

With bathing suit season just around the corner, you may be hoping to take your derriere to the next level and show off some skin. Forget butt-lifting underwear and girdles! If you can spare a few minutes a day, you can tone your tush for the summer in no time. While not exactly easy, these steps are simple once you get the hang of them.

What about cellulite on my butt?

If your posterior is looking a little dimply these days, not to worry. Cellulite is caused by the accumulation of fat cells just below the skin’s surface, and a little bit is perfectly normal. Cellulite affects women of all shapes and sizes, especially on the lower body. However, if it’s excessive, perhaps you need to check in with your diet and exercise routine.

Also, make sure to avoid lotions and creams — they typically contain harmful ingredients and rarely work. There’s only one magic formula out there, and it’s good old diet and exercise. In the meantime, here are some all-natural remedies that may reduce the appearance of cellulite:

• Dry skin brushing: This trick improves lymphatic flow to help eliminate toxins. Make sure to use a natural bristled brush to give your butt a little massage, then apply coconut oil to moisturize the skin.
• Coffee scrub: By massaging coffee grounds into your skin during a bath, you’ll bring fresh blood to the area, helping to reduce the severity of cellulite.
• Juniper and olive oil: Like coffee, juniper oil has a stimulating effect on the skin. A massage will increase circulation, flush toxins, and moisturize the skin all in one go.

Here’s how to get a better butt over the long term:

1. Eat like a champion

No matter how much you exercise, your butt will never change if you don’t nourish your body. Your rear will always reflect just how clean you’ve been eating, or whether you’ve been filling your plate with processed junk.

To get on the right track, eat nutritionally dense fruits and vegetables, lean meats, wild-caught seafood, nuts, grains, and seeds. Make sure to incorporate healthy sources of fat into your diet — like coconut oil, extra virgin olive oil, turmeric, and avocado — which all promote calorie-burning ketogenesis. Stay properly hydrated with infused water to encourage your body to flush fat. Drink green tea, which contains the compound theobromine to help to stimulate the release of stored fats in the body.

You may also want to avoid white flour products, refined sugar, dairy, red meat, and anything processed. Try some of these clean-eating recipes for inspiration:

• Rosemary-citrus glaze on wild-caught salmon
• Raw tacos
• Grain-free granola
• Homemade veggie burgers
• Vegan cookies

2. Jump rope

In addition to tightening your butt muscles, jumping rope offers a range of health benefits. It’s convenient, it leads to better coordination and balance, it improves heart health and it fights stress by releasing a hearty dose of endorphins in just a few minutes a day. Plus, when you work up to it, it’ll burn through an impressive 1,000 calories an hour and tighten your core muscles. So, go grab your headphones, find a clear space outside and get hopping during your lunch breaks.

3. Take the stairs

To build yourself a better behind, you need to use all three butt muscles as much as possible, including the gluteus maximus, gluteus medius, and gluteus minimus. So, if your legs are fully mobile, incorporate this rule into your life: always take the stairs instead of the elevator.

Over time, stair steps will add up! You’ll lift your butt while increasing strength and endurance all at the same time. Each time you climb a flight of stairs, you’ll use the other major muscle groups in your legs, like the hamstrings, quadriceps and calves. By keeping proper posture on the stairs, you’ll strengthen your back and core as well. It’s a win all around.

For the same benefits at a quicker rate, you can use the stair-climber at the gym, working your way up to 20-minute sessions at a time a few times a week. Ask a staff member about how to use proper form; you’ll need to properly engage your abs while protecting your back and knees.

4. Target your gluteal muscles directly

For fast results, work up to strength training five times a week. Make sure to give yourself at least two days of rest to avoid burnout, and take more time off if you’re feeling excessive muscles aches or any pain in the lower muscle groups. Pushing your body won’t get you towards your goals any faster — in fact, you could sustain an injury that will put you on your bum for weeks or even months. No, thank you!

Spend a few minutes using these tried-and-true methods for a better bum. These exercises can be used individually or in combination:  

• Bridges: 12-15 reps, 3 sets (no weight)
• Squats: 20 reps, 3 sets (with or without five-pound weights)
• Step lunges: 12-15 reps on each side, 3 sets (with or without five-pound weights)
• Side lunges: 12-15 reps on each side, 3 sets (with or without five-pound weights)
• Donkey kicks: 12-15 reps on each side, 3 sets (no weight)

If you’re feeling graceful, you can also try these ballet-inspired barre moves from your kitchen counter. You can also try Romanian deadlifts, but make sure to work with a seasoned pro to avoid injury. If strength training isn’t your thing, try yoga or pilates. The fluid sequences are challenging for the body, relaxing for the mind, and great for the muscles in your tush.

5. Swap driving for walking (or biking)

If you don’t use it, you lose it, right? This rule can certainly be applied to our backside. Most Americans spend eight or more hours sitting in front of a computer, followed by several hours commuting and sitting at home in front of the TV. This is no way to get the perky posterior you’ve been looking for.

Walking or biking is a great way to give your glutes the attention they deserve while burning calories and getting an endorphin fix. Instead of sitting for your entire lunch hour, grab a healthy bite and take a walk outside for some much-needed vitamin D. The break from the office will also help you clear your head and tackle the rest of the workday with ease. To take it up a notch, find some hills to break a sweat and work those muscles. Your bum will thank you!

-The Backyard Vitality Team

If you continue to battle with weight issues, chances are you’ve searched high and low for that elusive weight-loss miracle. You’ve probably tried countless different weight-loss diets, all promising a dramatic reduction in visible fat and excess pounds in “x” number of weeks. These often fail miserably, since these diets typically base their framework around calorie reduction. Therefore, the desperate dieter is set up for food cravings and snacking woes in between meals.

Such diets have also historically condemned the consumption of both saturated fats and carbohydrates. If you’re an Alternative Daily regular, you’ll know by now that saturated fats are an essential component of a healthy body and balanced weight. We also all need a certain amount of carbohydrates each day to function at our best and get enough fiber and energy. The point is, weight-loss diets are bad news.

Which leaves us with weight-loss pills and supplements. At best, these expensive little numbers provide a placebo effect, alleviating your stress-associated weight issues by making you think that they’re working. At worst, the lack of scientific research backing these pills and supplements means that you can often experience a wide range of nasty side effects. These can set you back even further than where you started.

Nothing can beat changing your lifestyle to get better sleep, exercise more, and eat a more balanced diet. But, there are certain small changes you can do to make a big difference in your battle against the muffin top. One of these is cinnamon. Another is honey. And it turns out that mixing these two together makes for a potent weight-loss elixir, one which could turn the tide in your constant struggle to shed the pounds and get that body you’ve always wanted. Here’s the science behind the claims.

Health benefits of cinnamon

We all know and love cinnamon. However, until recently, that love has been purely associated with its rich aroma and delicious sweet taste. Cinnamon has been a favorite on the spice rack for thousands of years. Its history extends back to ancient Egypt as a beverage flavorer and ancient China as both a food flavoring and medicinal spice. It also became a major trading commodity between Persia and medieval Europe.

These days, few people who know their way around a kitchen are ignorant of the delicious flavor and smell that cinnamon imparts to both sweet and savory dishes. I personally add cinnamon to anything I can. I sprinkle it on my coffee in the morning, mix it into my post-workout smoothies, and make delicious teas with it in the evening. And, of course, I give it pride of place in baking recipes.

Not only does cinnamon taste great, it also has a natural sweetness which has no link to sugar. This makes it a great choice for those trying to cut back on sugar while still satisfying their sweet tooth. This is something to keep in mind if you’re trying to watch your weight!

But beyond its culinary powers is the wide-ranging health benefits of this delicious spice. Cinnamon bark contains essential oils with potent healing compounds like cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, in addition to a number of other volatile substances. Cinnamon is also rich in antioxidants, which as we know are critical in preventing oxidative damage of the body’s cells. This thereby slows the process of aging and fights off cancer.

The essential oils found in cinnamon make it a powerful anti-microbial agent. Research shows that consuming cinnamon or its essential oils can help to stop the spread of fungi and bacteria, including the notorious Candida albicans. Not only that, cinnamon extract has been shown to help in the spread of foodborne viruses. It helps to protect your stomach from invasion simply by eating it every day with meals.

Next, cinnamon has a beneficial effect on cognitive function and memory. In one study, researchers showed that the simple act of smelling cinnamon can help to increase memory retention and mental clarity. In another study, cinnamon extract demonstrably halted the aggregation of tau proteins, a process common in people with Alzheimer’s disease.

Finally, and perhaps most importantly to those wanting to rid the muffin top, cinnamon has a strong blood sugar regulation effect. Multiple studies have proven its ability to significantly lower blood pressure. Others have shown its effectiveness in treating those with type 2 diabetes due to its blood glucose and lipid-improving properties.

Health benefits of honey

Raw honey makes a viable contender to cinnamon in the health department. Provided you purchase only non-pasteurized (raw) varieties of honey, the benefits are wide-ranging.

One of the most famous of these benefits is the purported allergy-alleviating properties of raw, local honey. It’s said that if you’re having trouble with seasonal allergies such as hayfever, eating raw honey from your local area can help to reduce the severity of those allergy symptoms. It works by helping your body adapt and strengthen itself against them using the enzymes, bacteria, and pollens found in the honey.

Another of raw honey’s many benefits is its ability to dramatically improve digestion. Raw honey is rich in prebiotics, which provide fuel for beneficial bacteria in your gut. It thereby improves your body’s ability to break down fats, proteins, and sugars and absorb far more nutrients. Added to this is the fact that raw honey contains enzymes that supercharge your digestive capacity and allow you to get more from the food you eat.

And that’s just scratching the surface of the wide-ranging health improvements that honey can bring into your life.  Other benefits include:

• Improved immunity
• Cough, cold, and sore throat relief
• Burn relief and healing
• Anti-inflammation
• Food preservation
• Sleep improvement
• Acne reduction
• Skin toning
• Anti-microbial

Adding cinnamon and honey together

Okay, so you’ve got a good handle on the natural wonders that are cinnamon and honey. But what about together? Well, when you mix cinnamon and honey together in a cup of hot water, truly amazing things happen. Based on anecdotal evidence, making a natural health elixir from these two superfoods creates a weight-shedding drink which can assist you in your push to shed the pounds and ditch the muffin top. Here’s how to get the most from this delicious drink.

Based on anecdotal evidence, making a natural health elixir from these two superfoods creates a weight-shedding drink. It can assist you in your push to shed the pounds and ditch the muffin top. Here’s how to get the most from this delicious drink.

Ingredients

• 1 tbsp raw organic honey
• 1 tsp organic cinnamon
• 1 cup of filtered or spring water

Note: it is essential that you use raw honey in this recipe. The process of pasteurization exposes honey to high heat. This denatures the proteins and enzymes within the honey and removes all of those health benefits you would otherwise find in the raw variety.

Instructions

1. Sprinkle a teaspoon of organic cinnamon into the bottom of a large cup or mug. Boil one cup of filtered water or spring water.

2. Pour the boiling water into the cup and over the cinnamon. Cover the cup with a small plate or saucer and leave to steep for 15 minutes.

3. Once the contents of the cup have cooled to the point where you can dip your fingers in without burning them (proceed with caution!), add the tablespoon of raw honey. Adding the honey while the water is too hot will destroy a lot of the natural goodness in it.

4. Stir the mixture and enjoy while it’s still warm!

Drink your cinnamon and honey health elixir twice a day, preferably once in the morning before breakfast and once at night before bed. Drinking it before eating in the morning will help to elevate your energy levels, kickstart your digestion and balance out your blood sugar levels during breakfast. These are all good things for weight loss!

Drinking it in the evening will help to balance out any blood sugar spikes from dinner and dessert. It will also keep your immune system in ship shape, lower your cortisol levels and help you sleep more soundly during the night. Because sleep is such an essential component of a healthy weight, drinking this in the evening is a very important step.

-The Backyard Vitality Team

 

Inflammation is not something that you can see. However, it is skilled at silently destroying your body and leaving you battling some of the worst health conditions you can imagine, like diabetes, heart disease, and even cancer. The inflammation response is built into the human body, and it is a good thing when it acts as an acute response to foreign invaders or injury. On the other hand, chronic inflammation is not good can lead to obesity, disease, and early death.

The great news is that there are several things that you can do to decrease widespread inflammation quickly, reducing your risk of dangerous and deadly diseases. When you adopt these seven healthy habits, your body will thank you, and you will have increased energy, improved memory, and weight loss. Plus many more visible positive impacts – not to mention long-term protection from inflammatory diseases.

Daily greens

Just a cup of greens each day can make a tremendous difference to your health. Tasty greens, including spinach, arugula, lettuce, and kale, give the inflammation a double punch. They contain antioxidants and bioactive compounds that reduce inflammation and prevent free radicals from creating new inflammation.

Make sleep a priority

Burning the candle at both ends leads to excessive inflammation and increases your risk of obesity, diabetes, heart disease, and more. It is when you are asleep that your body does the incredible work of repair and rejuvenation. Seven or eight hours of quality sleep is necessary for healing, and without it – inflammation will not be stopped. A continual lack of sleep triggers inflammation and increases the risk of heart disease, diabetes, metabolic issues leading to obesity and dementia, and Alzheimer’s. Adopt a healthy sleeping routine, go to bed at the same time nightly, and get up at the same time daily. Get the electronics out of your bedroom and make your sleeping space a sanctuary for rest.

Ditch one cup of coffee for green tea

Do you regularly drink three or four cups of coffee daily? If so, substitute at least one of these cups with a cup of green tea. Green tea leaves contain polyphenol compounds that reduce damage caused by free radicals and stop inflammation. According to research, regularly consuming green tea can reduce the risk of Alzheimer’s, cancer, and joint conditions. Try green tea hot or iced with lemon and raw honey for an amazing inflammation-reducing treat!

Go wheat and grain-free

Processed wheat and grains are cheap, accessible, and everywhere – from bagels to bread, cookies, crackers, and pasta – quick breakfast, easy lunch, and quick dinners are possible with the addition of wheat and grains. However, all this ease has a disastrous impact on health and is a leading contributor to obesity, chronic disease, and food allergies and sensitivities in America. 

Pro-inflammatory grains include wheat, oats (steel cut ok), corn, soy, and rye. Keep in mind that gluten-free does not always make a food safe to eat. Ingredients like cornstarch, potato starch, rice starch, soybeans, and tapioca starch are often hidden in gluten-free foods and are highly inflammatory. Safe flours include almond flour, almond meal, chickpea flour, pecan meal, and hazelnut meal.

Love your gut

When harmful bacteria in the gut overpower the good, inflammation occurs and spreads through the body. Therefore, it is critical to feed the healthy bacteria in your gut and nix the bad by cutting out processed and sugar-laden foods. Centering your diet around whole, minimally processed foods and including some raw foods like yogurt, kombucha, kimchi, and sauerkraut daily helps reduce inflammation.

Relax

You can have the cleanest diet ever and still be plagued with inflammation if your stress switch is always on. What tools do you have to deal with the stress in your life? If you have none – you have inflammation. Think about employing exercise, deep breathing, yoga, journaling, mini time-outs, etc… to control the stress in your life. Learn how to say no, take regular walks in nature and just relax.

Read package labels closely

Have you ever turned over a package in the grocery store and attempted to read the massive list of ingredients? Chances are many of those ingredients are preservatives, dyes, and other common ingredients added to prolong shelf life and make food look more appealing. Unfortunately, these ingredients can trigger inflammation or make it worse, especially if you have a weak gut barrier. As a general rule, you should only consume five ingredients or fewer ingredients that you can pronounce and are familiar to you.

Take your dog for a walk

Regular exercise is a good thing, and your dog needs it too. Research shows that getting as little as 20 minutes of movement daily reduces inflammatory blood markers and will make you feel more energetic and happy.

Quit hiding from the sun

Sunshine is a 100% free supplement that you should not miss out on.  A little bit of sunshine daily can reduce the number of activated cells that accuse inflammation. Additionally, time in the sun helps lower blood pressure and increases blood flow and heart rate, which is good for heart health. This is due to the sun’s rays causing nitric oxide stored in the skin to be released. This is not to say that you should be out in the hot, hot sun all day long. What works is a little bit of sun consistently. Get outside, preferably with as little clothing as possible, at least 20 minutes a day. For prolonged periods in the sun, wear organic, non-chemical sunscreen.

Takeaway

Inflammation can rapidly ruin your life without you even knowing it is happening. So take steps, starting today, to reduce inflammation so that you can look and feel your best!

-Susan Patterson, CBHC and Master Gardener