In the video above, Megan Hoffman beautifully demonstrates an easy way to start a life of exercise, beginning with just five minutes a day.

In these five minutes, Ms. Hoffman shows you exercises that touch all of the body, for strength and cardiovascular fitness. As you improve, you can cycle through the exercises sequence as many times as you feel you can.

If you now can only do one set (one cycle) you don’t need a rest day — do it every day. However as you increase the sets and thereby tax the body, you’ll need a rest day. On the rest day, do something else, like walk up a hill, or do yoga. Just remember to take not exercise at least one day a week.

One other pointer — you can modify the push-ups by placing your knees on the floor to reduce the weight your arms need to push. Less weight is achieved with your knees on the floor and feet resting on the floor as well, and more weight can be loaded by keeping your knees on the floor but raising your feet to your buttocks.

Related posts:

1. How Exercise Slows the Aging Process
2. Can’t Sleep? Go Take A Hike!
3. Not Building Strength or Muscle? Go Negative!

How Artificial Sweeteners Ruin Your Life and Make You Fat!

SUGAR IS a villain, particularly sugar substitutes.  The medical types that study the effects of sugar and artificial sweeteners on your health clearly know how this substance can mess with you.

The popular and insightful practitioner of “functional medicine”, Dr. Mark Hyman reports in his blog post, Artificial Sweeteners Could Be Sabotaging Your Diet:

“An exciting study in the Journal of Behavioral Neuroscience has shown conclusively that using artificial sweeteners not only does not prevent weight gain, but induces a whole set of physiological and hormonal responses that actually make you gain weight.” (Read his insightful post.)

Along with Dr. Hyman, Dr. Teitelbaum has produced some really fine work in revealing the ravages of various sugars. In this post, I present what Jacob Teitelbaum, MD describes as the four types of sugar addicts, courtesy of Lynn Tryba’s summary of his book, Beat Sugar Addiction Now!.

If you feel chronically tired and need regular hits of sugar and caffeine — or get irritable if you don’t — or you know someone like this… read on.  And make sure you check out the link at the bottom to learn about the best kind of sweeteners for you.

Type 1 Sugar Addict — “Energy Loan Shark“

Do you often feel tired and achy?
Do you need coffee to get going in the morning?
Does your energy flag by mid-afternoon?
Do you get frequent headaches?

Dr. Teitelbaum’s Wellness Rx:
1. Get seven to nine hours of sleep a night.
2. Take 15 to 25 mg of zinc per day.
3. Eliminate “energy drinks” loaded with sugar and caffeine.
4. Get 30 to 60 minutes of exercise four to seven times a week (preferably outside).

Type 2 Sugar Addict — “Feed Me Now or I’ll Kill You”

Do you find you are often thirsty and need to urinate frequently?
Do you get recurrent sore throats and swollen glands?
Do you sometimes get dizzy when you stand up?
Is life a crisis for you?

Dr. Teitelbaum’s Wellness Rx:
1. Supplement with vitamins C and B5, the mineral chromium, and an herbal licorice extract to decrease the symptoms of low blood sugar.
2. Eat a high-protein, low-sugar, low-carb diet.
3. Eat small meals frequently during the day.
4. Do a reality check. When you start to feel anxious, ask yourself, “Am I in imminent danger?” If you aren’t, realizing this will turn off the fight or flight reaction and allow your adrenals to relax.

Type 3 Sugar Addict – “Happy Ho-Ho Hunter”

Do you have chronic nasal congestion or sinusitis?
Do you have spastic color or irritable bowel syndrome?
Have you been treated for acne with an antibiotic for one month or longer?
Do you have postnasal drip or clear your throat a lot?
These sugar cravings may be caused by yeast/candida overgrowth.

Dr. Teitelbaum’s Wellness Rx:
1. Make high-protein foods such as meat, eggs, and seafood the foundation of your diet.
2. Eat no more than two servings of whole-grain bread a day.
3. Eliminate sweets except for dark chocolate in moderation.
4. Take anti-yeast herbs, which include oregano powder, uva-ursi, garlic powder, grapefruit seed, olive leaf, and milk thistle, among others.

Type 4 Sugar Addict — “Depressed and Craving Carbs”

Do you have a history of PMS?
Are you a woman older than 38 with decreased libido and irregular periods?
Are you a woman older than 47, in menopause, and experiencing depression, fatigue, insomnia, and loss of libido?
If you are male, are you older than 45, and do you have a spare tire around your waist?
Your sugar cravings may be caused by fluctuating hormones.

Dr. Teitelbaum’s Wellness Rx:
1. Choose whole grains, high-protein foods, and foods that score low on the glycemic index.
2. Exercise for 30 to 60 minutes a day, outside if possible.
3. For depression caused by low estrogen: Take the herbs magnolia and St. John’s wort and supplement with the amino acid 5-http.
4. Take fish oil, which can elevate your mood.

Some sweet options

Despite the good doctors warnings, life does not have to be bereft of sweetness; rather, you just need to be judicious about what you chose to titillate your taste buds.  I’ve written a post called Are You Getting Fat and Sick from Sugar which examines various forms of sugar and their effects on metabolism.

The upshot is that, stevia (a natural herb), and xylitol (derived from fruit and vegetable fibers) are considered your best sweetener options, with one proviso – some stevia distillations contain unwanted chemicals, so the whole leaf is a better option.  Check out my post for more information, and do be careful about the unhealthy sugars that lurk in so many processed foods and sodas!

Related posts:

1. Are You Getting Fat and Sick from Sugar?

Some ordinary people think so, but (apparently) few in the medical establishment.

Jim Simpson and his Hemp Oil

JIM SIMPSON is an ordinary guy that has devoted his life to making “hemp oil”, distributing it freely and campaigning for the government (Canadian) to recognize that it cures cancer.

He must feel alone, cause it seems very, very few of the “officials” we rely on will address his claim, much less back it.

However, Mr. Simpson does have the sworn affidavits of four dozen people who claim they’ve been cured of cancer and/or other pernicious ailments.  He also  has the testimony of a few courageous medical doctors.  Very few.

The hemp oil referred to here is not the kind you can buy in a health food store to dress up your salad — it has none of the THC (the main psychoactive substance in the cannabis plant) that is thought to be theraputic; rather the hemp oil (often referred to as “hash oil“) allegedly used to cure disease is the stuff with THC.   Your grocer doesn’t sell it.  And smoking marijuana will not deliver the goods.

I have no idea about the veracity of the claims made by Jim Simpson, his associates and “patients”.  But I found the video to be persuasive enough to want you to know about the possibility of hemp, or hash, oil having curative properties.  If interested, go to the link below and watch the video.

Here’s the link to the video

Related posts:

1. Guidelines Push Back Age for Cervical Cancer Tests
2. Watch: Stem Cell Research — A Father’s Fight

MUCH OF the industrialized world is overweight. In America, obesity and its disease-related affects are threatening the capacity of the health care system.

Every year, millions of people try to lose weight. Most fail not only to lose it, but to keep the extra weight off – despite the constant, ubiquitous slimming fads and advice.

So, what really works?

In this post, I’ll summarize and present in six parts a program in which medical journalist Michael Mosley investigates the latest scientific breakthroughs in slimming.

Watch Michael uncover ten scientific, simple ways you can shed pounds. From the slimming secrets of soup to our brain’s response after skipping meals, what he discovers may completely change the way you think about diets, health and losing weight.

Here are the “10 things you need to know about losing weight”, followed by a summary of each video of the six-part program:

1. Don’t skip meals.

2. Use smaller plates.

3. Count your calories.

4. Your metabolism is not the problem.

5. Protein staves off hunger.

6. Soup keeps you fuller for longer.

7. The wider your choice, the more you eat.

8. Low-fat dairy helps excrete more fat (must be calorie neutral).

9. Exercise burns fat long after you stop, even while you sleep.

10. Keep moving to lose weight.

Part 1 – Eat All Your Meals

Michael is a former medical doctor and now is a medical journalist in the UK. He’s the investigator for this program that reveals the 10 things you need to know about losing weight.

In part 1, Michael gets tested.  He appears to be normally proportioned, but it’s revealed that he has too much internal (visceral) fat around his internal organs.  Unlike obvious (subcutaneous) fat, Michael’s visceral fat is hidden inside the body, and is dangerous.  Too much visceral fat can lead to heart disease, insulin resistance and type-2 diabetes.

Skimping meals, like breakfast, is the exact opposite of what you want to do to lose weight, as Michael’s brain scan demonstrates.

Part 2 – Cut Calories by Cutting Plate Size

When we’re hungry, our brains shouts for calorie dense foods, much of it unhealthy. If not very hungry, our brains are quite satisfied with lean food. It’s all quite unconscious. If you skip a meal, the next one will be have too many calories.

Although it’s here recommended that three meals be eaten each day, my research and experience says that five are even better. When you eat five meals a day, it’s assured that you never get hungry. Of course, the calories must all add up to the level required to meet your goal. For that to happen, the main three meals must have fewer calories than normal, so there’s room for the smaller, two in-between meals.

Michael’s a bit lazy. He doesn’t want to take much time to prepare food, and he’s allergic to exercise. What then works for him are simple, modest things, such as reducing his plate size. Studies demonstrate that you eat less if served in a smaller plate, as much a 22% less food over all.

Of course, what and how much you put on your plate is important. Even though Michael was a medical doctor, he’s confused about hidden calories. For instance, he dramatically underestimates the amount of calories in a fruit salad. Yes fruit is healthy but it does have calories.

So does coffee. If it’s “black”, no worries – black coffee only contains about 10 calories. But if your morning habit is cappuccino, that’s 100 calories. Two apples are 100 calories, whereas a chocolate bar is 300. Bloody Mary = 125; Pina Colada = 280. The overarching point here is that by choosing the lower calorie count option, you can often reduce your calorie consumption by half, and be well on your way to losing weight.

But what about those people who claim they eat right, exercise and still are fat? Can the culprit simply be a “slow metabolism”? At the end of Part 2, an overweight actress, “Debbie”, who makes these claims is examined, the results of which carry on to Part 3.

Part 3 – Don’t Blame Your Metabolism…. Metabolism and Protein

Debbie is correct that the metabolic rate is simply how many calories your body uses to stay alive – heart pumping, breathing, etc. She’s tested for metabolic rate. And it’s normal, so that’s not the boogey man. She eats healthily, so why is she overweight?

She keeps a food diary and a video journal, and her urine is tested to determine how many calories she burns versus eats. Very revealing! Although in her diary, Debbie records only 1,100 calories, the tests show that she really consumed nearly triple that, a whopping 3,000 calories!

Statistics show that on average, we underreport or calorie consumption by about 50%.

So, what to do? Get better at portion control and truly know your calorie consumption. But also, learn what foods help create satiation – such as foods rich in lean protein.

Three guys volunteer to test this, each getting a different breakfast with the EXACT same calories. The difference is the proportion of fats, carbs and protein. One guy’s breakfast has 10% more protein in his breakfast.

Part 4 – Eat Breakfast, Eat Protein, Eat Soup

The protein-eating breakfast guy winds up feeling fuller, longer, and thus will less likely overeat at his next meal.

Why does protein make you feel full?

When you eat, the PYY hormone suppressed hunger pangs in brain. Protein triggers more of it in the brain than any other food.

For the next test, the military was inducted. Two groups, each eating the exact same meal, but one had it blended and heated as a soup, and the other ate it normally with a cup of water included. Their stomachs were given an ultra sound scan right after eating, and after their rigorous military training that day.

Which group stayed fuller, longer? The soup group did! Why? Because the water taken with the regular meal briefly expanded the stomachs and then travelled straight through leaving less volume of food in the stomach; whereas, the soup increased the overall volume of food in the stomach.

Michael reports that this is one tip that “has completely changed my life.”

Part 4 ends by introducing the dilemma of “choice”. Turns out, we humans can’t resist seeking out variety in food, which affects how much we eat. Variety can be good, but perhaps not at a buffet. Buffets can induce you to eat 30% more than what you’d eat when exposed to a limited variety from which to chose

Part 5 – Low-Fat Dairy Can Help You Lose Weight (Maybe)

And now, we get into the controversy over whether dairy products are good for you or not, a topic that’s vigorously debated among everyone that examines the subject. Is it even remotely possible that the fat in dairy products could actually help you absorb fewer calories?

Yep. Turns out, the calcium in dairy products binds to fat molecules in food and so the fat and calcium passes right through you.

A cheese fanatic volunteers for an experiment to test this theory. For one week “Alex” eats a diet low in dairy, and the second week eats a diet high in dairy, but each having the same calorie count. In each week, the dairy consumed was low-fat.

Result… Alex excreted twice as much fat on the high than on the low dairy diet.

This gives me pause…or another way to put it, cognitive dissonance, because it challenges my belief system which generally speaking purports that cow’s milk (and its derivatives) is for calves, not humans. Faced with this experiment, I guess I’m going to hold on to the idea that dairy is not particularly well suited to humans from an overall health perspective, but could help eliminate fat from food.

That said, remember one very important point: The benefit in fat excretion from the higher lean-dairy scenario could only happen relative to its low lean-dairy counterpart if: 1) the dairy is low-fat, and 2) the total calorie count between the scenarios is the same… in other words, if you begin eating more calories in your dairy-infused diet than you regularly do, you will not lose weight.

Now to everybody’s favorite topic - exercise.

Michael is unequivocally anti-exercise, so if he can find a way to do it, you can too. He was put on a treadmill for 90 minutes and was tested. He “burned off” just 191 calories, or 19 grams of fat for his 90 minutes of effort. The poor dejected man wandered off, but returned the next day to measure his metabolic rate. On exercise day during the exercise, he burned 19 grams of fat, but the next day – doing nothing sweat-breaking, he burned 49 grams of fat – and that just was during the morning!

What gives?

That explanation is in Part 6.

Part 6 – Afterburn and (more on) Metabolism

You burn fat even after exercise because you primarily use your carbs during the exercise (unless exercising for a very long period of time), and it takes time to replace them, so in the meantime, your body burns fat for energy.

But what can the fervently anti-exercise types do?

Can small daily changes help burn more fat?

“Amy” is the subject here. She basically moves very little, housework being the apex of her energetic outburst. She is tested and it confirms her sessile nature. The goal for her is to move more… not a huge amount, but little bits, like walking up the escalator; walk while talking; stand rather than sit.. that sorta thing.

These small changes were recorded. The result – her heart rate was more frequently raised and she burned 240 more calories each day. If she did this for a year, she could lose about 26 pounds. Of course, you can’t increase your calories while adding this moderate amount of movement.

Back to our host, Michael: He’s has been following these 10 tips, and over four months has lost 11 pounds. At 2.75 pounds per month, that’s not a lot of fat, but remember, he did it with small changes that were easily absorbed by his attitudes and lifestyle. Much more weight could be lost with a less modest program.

Well, this was a long post, but I hope that it was interesting, revealing and motivating. If you have some weight-loss tips, please share them in the “Comments” section below.

Related posts:

1. Lose Weight Without Dieting
2. Longevity Tips from the World’s Oldest Man
3. 5 Healthy Eating Nutrition Tips — Watch Video

You’ll be blown away by the specific health benefits of these foods!

NEVER BEFORE has there been more research devoted to life extension via nutrition.  The Baby Boomers simply refuse to age. I can relate, and I do relate to you on this blog about some of the pearls I run across and experience myself.

The editors of Men’s Health report about the latest science on the muscle building, brain enhancing, wrinkle erasing, heart strengthening, bone protecting, immunity boosting, and inflammation fighting foods you should be eating every day.

I’ll here present what was written, and point out that another scientific journey into the  same subject was funded by 86 year-old billionaire David Murdock, who himself is intent on turning back the clock – or at least stopping it.

In Murdock’s recipe for longevity, I report on his “healthiest foods on earth”.  In the list below, I note which of the 40 “age-erasing superfoods” reported by Men’s Health match Murdock’s list.  Personally, I indulge mightily in most of these foods, and I heartily suggest that you do too.

Choose a couple each week new to you, and once assimilated, add some more each  week till the good stuff crowds out the bad stuff, and that face in the mirror reflects the former you.

1. Almonds (a match with Murdock’s Healthiest Foods on Earth)

Rich in amino acids, which bolster testosterone levels and muscle growth, these energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar.  Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

2. Flaxseeds

Abundant in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. A recent study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.  Or grind them into a powder (or buy them) and sprinkle them on high glycemic foods, such as a bowl of fruit, or in a fruit smoothie.

3. Tomatoes (a match with Murdock’s Healthiest Foods on Earth)

There are two things you need to know about tomatoes: red are the best because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. “Cooked tomatoes and tomato paste work best,” says celebrity trainer Gunnar Petersen.

4. Sweet Potatoes (a match with Murdock’s Healthiest Foods on Earth)

Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

5. Spinach (a match with Murdock’s Healthiest Foods on Earth)

It may be green and leafy, but spinach—a renowned muscle builder—is also the ultimate man food. Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. “Popeye was on to something,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.

6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent, according to a study published in the Journal of Neurochemistry. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. “If you want to keep your wits about you as you age, start consuming omega-3s now,” says William Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of Nutrition and You.

8. Blueberries (a match with Murdock’s Healthiest Foods on Earth)

“This potent little fruit can help prevent a range of diseases from cancer to heart disease,” says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants—only açai, an Amazonian berry, contains more—that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sunexposed skin. Other studies show that green tea—infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. In a study from the Journal of Nutrition, women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.

12. Carrots (a match with Murdock’s Healthiest Foods on Earth)

Think of carrots as orange wonder wands—good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids-fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, prunes are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.”

14. Whole Grains

Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,”says Lynn Grieger, an online health, food, and fitness coach. “Those that aren’t whole grain can be high in fat, which increases inflammation.”

15. Red Wine

Swimming in resveratrol—a natural compound that lowers LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. A recent review in Alcoholism: Clinical and Experimental Research, for instance, suggests that resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day. According to a study of 6,000 patients in the Journal of the American Medical Association, you’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease, according to Japanese researchers.  If you want to get resveratrol, you’ll have to use resveratrol supplements.

16. Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”  Stay away from those that are sweetened.

17. Avocado (a match with Murdock’s Healthiest Foods on Earth)

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says Greaves.

18. Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post-workout recovery snack.

19. Turmeric

Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anti-cancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition speak as anti-angiogenesis. Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, the researchers suggest, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association. One tip: Pair it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.

20. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent, according to a study in the Journal of Nutrition. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

21. Apples (a match with Murdock’s Healthiest Foods on Earth)

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.

22. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. “Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function,” say Bowerman.

23. Pomegranates (a match with Murdock’s Healthiest Foods on Earth)

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

24. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. “Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

25. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer,” says Bass.

26. Broccoli (a match with Murdock’s Healthiest Foods on Earth)

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

27. Kiwis (a match with Murdock’s Healthiest Foods on Earth)

Like bananas, this fuzzy fruit is high in bone-protecting potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease,” says Bowerman. “I try to eat at least one or two a week after exercising.” Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

28. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. “Its fatty acids and polyphenols reduce inflammation in cells and joints,” says Grieger. A study in the journal Nature found that it’s as effective as Advil at reducing inflammation. “Have 2 tablespoons a day,” says Bowerman.

29. Leeks

“Leeks can support sexual functioning and reduce the risk of prostate cancer,” says Michael Dansinger, M.D., an assistant professor of medicine and an obesity researcher at Tufts–New England Medical Center, in Boston. “Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible.” These scallionlike cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

30. Artichokes (a match with Murdock’s Healthiest Foods on Earth)

Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. “Eat them as often as you can,” says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

31. Chili Peppers

“Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins,” says Petersen. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.

32. Ginger

Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.

33. Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). “Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes,” says dietitian Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook. “What’s more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.”

34. Eggs

Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories, according to a study in the International Journal of Obesity. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.

35. Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.

36. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.

37. Mushrooms (a match with Murdock’s Healthiest Foods on Earth)

Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. “In short, they reduce the risk of cancer,” says Bowerman, who recommends half a cup once or twice a week. “Cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.”

38. Pineapples (a match with Murdock’s Healthiest Foods on Earth)

With its potent mix of vitamins, antioxidants, and enzymes—in particular, bromelain, pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.

39. Fruit or Vegetable Juice

Raise a glass of the good stuff. In a 2006 University of South Florida study, people who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols—antioxidants found in fruits and vegetables—may protect brain cells from the damage that may be caused by the disease, says study author Amy Borenstein, Ph.D.

40. Bing Cherries (a match with Murdock’s Healthiest Foods on Earth)

Research by the U.S. Department of Agriculture shows that eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.

Related posts:

1. Superfoods, Anyone?
2. 86 Year-old Billionaire’s Recipe for Longevity
3. The Seriously Serious Problems of Obesity, Part 5 of 5

Fitness Guru, Annick Robinson

THERE’S SO much advice about proper eating “out there” that it can be overwhelming.

Indeed, in this blog I guess I’m guilty of sometimes adding more confusion than clarity, with overcomplicated posts like, Diet 101.

So, for a change, I’m presenting something simple and effective… Five healthy eating nutrition tips by fitness guru Annick Robinson.

Watch the video below and learn portion size, meal frequency, and simple tips for food selection (like lean proteins, healthy fats and low glycemic carbs).  Enjoy!

Related posts:

1. On a Budget? Good… Healthy Food is Often Cheaper (Watch)
2. 10 Unusal (Need to Know) Tips About Losing Weight – WATCH!
3. A Blueprint for Eating Right

10 ways to soothe your sunburn

IF YOU had the kind of Independence Day that I did, you had plenty of time in the sun.  My Croatian skin can take it, but those with less brown pigment melanin might have ended the day with some sunburn.

If so, take a look at Barbara Brody’s 10 Ways to Soothe Sunburn, which I summarize thus:

1. Slop on aloe. It’s soothing and healing. I get it from the source — a plant in my house.
2. Apply milk for 20 minutes.
3. Dissolve baking soda with water and apply generously.
4. Vinegar may help reduce pain.
5. The herbs comfrey and calendula promote tissue healing and have anti-inflammatory properties.
6. Drink pure water.
7. Raw honey can reduce inflammation.
8. Lock in moisture with Burt’s Bees Aloe & Linden After Sun Soother or Bach Rescue Cream.
9. Get more vitamins.  (Go to the article for specifics.)
10. Eat fish or take omega-3 fatty acids to reduce inflammation.

So, there’s 10 ways to go… hope your skin cools down!

Related posts:

1. Skin Is More Than Skin Deep
2. Soreness Ain’t Swell

IF YOU’RE like me, you spend way too much time in the past.  Shoulda, coulda, woulda.  Who hasn’t had something happen to them that they’d like to redo?

Living in the past is a slippery slope. You only need a few good years among all the yesteryears and perhaps only one miserable month now to start musing about yesterday.

Before long, that good job in the past was a fantastic job, and that OK boyfriend was your soul mate.

The past only exists in our memory, and given the propensity of the current moment, the past is not particularly remembered accurately; rather, it takes on the tune of the song we want to hear right now.

Understanding what keeps you ruminating of times gone by, and then letting go is a necessary step to living your fullest potential now.

Life Coach, Tom Ferry posits that there are six signs that you suffer from an addiction to the past.

If any presented below resonates with you, go read the rest of his article.

Six Signs You Suffer from an Addiction to the Past

1. You Constantly Talk About the Past and the Way Things Used to Be

2. You Resist Change

3. You Continually Fail to Plan for a Better Future

4. You Argue for the Past that Things Used to Be Better

5. You’ve Allowed Relationships to Become Stale, Uninteresting and Without Passion

6. You have Physically or Mentally Peaked

Related posts:

1. The 4 Addictions — Which 1 is Yours?
2. The Past Dissolves… I Am Free

A Funny Bit from the Internet

I DON’T know who to attribute this funny bit to (below) since I received it via a mass email mailing with no author identified.

I want to share it though because it made me smile. More importantly, this is a good parody of the drug companies’ TV commercial onslaught to make everyone think that they have some health problem, such as erectile dysfunction or indigestion, when in reality only a small percent of the population does.

(And, by the way, a 70-year old man IS SUPPOSED to be less sexually vigorous than a 20-year old — this is not a problem that needs to be corrected by drugs. And, by the way, indigestion can be solved by eating more fruits, vegetables and fiber, along with digestive enzymes. You don’t need drugs! Check out this post, End Sluggish Digestion.)

As the doctors say, a glass of red wine in the evening reduces stress and may reduce the chances of heart disease… but beware of these side effects (ha!)…


Important Health Advice for Women

Do you have feelings of inadequacy?
Do you suffer from shyness?
Do you sometimes wish you were more assertive?

If you answered yes to any of these questions, ask your doctor or pharmacist about Cabernet Sauvignon.

Cabernet Sauvignon is the safe, natural way to feel better and more confident about yourself and your actions. It can help ease you out of your shyness and let you tell the world that you’re ready (and willing) to do just about anything.

You will notice the benefits of Cabernet Sauvignon almost immediately and, with a regimen of regular doses, you can overcome any obstacles that prevent you from living the life you want to live.

Shyness and awkwardness will be a thing of the past and you will discover many talents you never knew you had.

Stop hiding and start living.

Cabernet Sauvignon may not be right for everyone. Women who are pregnant or nursing should not use it. However, women who wouldn’t mind nursing or becoming pregnant are encouraged to try it.

Side effects may include:

Dizziness, nausea, vomiting, incarceration, loss of motor control, loss of clothing, loss of money, loss of virginity, delusions of grandeur, table dancing, headache, dehydration, dry mouth, and a desire to sing Karaoke and play all-night rounds of Strip Poker, Truth Or Dare, and Naked Twister.

WARNINGS:

* The consumption of Cabernet Sauvignon may make you think you are whispering when you are not.
* The consumption of Cabernet Sauvignon may cause you to tell your friends over and over again that you love them.
* The consumption of Cabernet Sauvignon may cause you to think you can sing.
* The consumption of Cabernet Sauvignon may make you think you can converse enthusiastically with members of the opposite sex without spitting.
* The consumption of Cabernet Sauvignon may create the illusion that you are tougher, smarter, faster and better looking than most people.

Please feel free to share this important information with as many women as you feel may benefit!

Now just imagine what you could achieve with a good Shiraz …………..

Related posts:

1. The Seriously Serious Problems of Obesity, Part 5 of 5

No to whiskey, soda or sugary fruit drinks… Yes to water, green tea and a healthy smoothie

DO YOU have friends that never drink water? I do. I’m thinking of one guy in particular as I write this post whom I’ve known for thirty years, and have never once seen him drink a glass of water. Rather, it’s always a large bottle of soda or ice tea.

My friend is not doing himself any good; in fact, he may be harming himself. The reason is that drinks like soda and most ice tea you buy pre-made are calorie dense, and the calories are comprised of unhealthy sugars, like high-fructose corn syrup.

According to the National Health and Nutrition Examination Survey (as reported here), most of our calories come from soda, not food. The percentage of soda calories is 7.1% — more than any other of 143 categories of food intake measured.

Consider this perspective: If you eat 2,500 calories per day, and reduced that tally by 7%, or 2,325, then you would drop 1.5 pounds each month, or 18 pounds over a year. Small changes can, over time, produce significant results.

Soda is not the only culprit – as mentioned, many bottled drinks are stuffed with nasty sugar-type garbage, like corn syrup. (Learn about which sugars are best here.) These insidious “sugars” are worse than “real” sugar. Many researchers link the obesity epidemic in America to high-fructose corn syrup. (See if your drink among the unhealthiest drinks here, and watch the late Peter Jennings’s special about corn syrup and the fattening of America here.)

So, the best thing to do is to drink purified water, not bottled water given the environmental issues with the manufacture of the plastic, the transportation of the water and the disposal of the bottle.

Increase Metabolism with Water

A study of 173 overweight women that drank more than one liter (about 4.5 cups) per day, showed an average loss of 5 pounds over twelve months. If you’re a soda/ice tea/sugary fruit drinker who substitutes that for water, your one year weight loss, then, is 23 pounds (18 + 5).

Researchers at the University of Utah discovered that the more water you drink, the higher your metabolism — the eight-cup drinkers had greater concentration, higher energy levels and burned more calories than the four-cuppers.

Drink Green Tea, not Coffee

If your coffee habit cannot be overcome, then at least drink real coffee, instead of all those fattening derivatives. Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opted for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar. So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap.

For those of you who are willing to consider swapping green tea for coffee, you’re in for a world of good. Green tea increases the thermogenic effect in your body, meaning, it helps you burn fat. (Read Nine Reasons to Drink Green Tea.) If you drink multiple cups of coffee each day, try substituting one with green tea, and then after that change settles in, replace another cup, till you’re completely in green tea nirvana.

Drink Smoothies for More Weight Loss

They take little time to make, you can put a lot of good, healthy stuff in them, and they can reduce hunger. The key is to make sure you don’t drink too much, or put fattening stuff in them.

A good recipe is low-fat, unflavored yoga, water, berries, a banana, whey protein, and flax seed powder. (Go here and scroll down to read about my daily tonic.) Researchers at Purdue University found that people stayed fuller longer when they drank thick drinks than when they drank thin ones, and a study at Penn State found that people who drank yogurt shakes that had been blended until they doubled in volume ate 96 fewer calories a day than those consuming thinner drinks.

So, to sum up:

1. Drink lots of water.

2. Eliminate soda, and other sugary drinks.

3. Drink green tea instead of coffee.

4. Eat smoothies

These four steps will add to your health and subtract from your waistline.

Yep.

Related posts:

1. Nine Reasons to Drink Green Tea (and limit coffee)
2. Lose Weight Without Dieting
3. Dr. Weil and Kevin Rose Talk Health (Video)