Health & Wellness

Body mass index (BMI) is a measure of body fat based on your weight in relation to your height, and applies to most adult men and women aged 20 and over. For children aged 2 and over, BMI percentile is the best assessment of body fat

While it’s tempting to drastically reduce calories in an effort to lose weight fast, research has shown time and time again that this is not an effective approach to weight loss.  While it’s important that you control the number of calories you consume, too much restriction can halt your progress. The number of calories needed to maintain weight or weight loss is determined by several factors, and varies from person to person.  Girl Talk uses the information you provide such as age, gender, and current activity level to determine a safe and effective number of calories to eat each day to reach your goals (always consult your physician).

 Dietary Guidelines……Did you know?

The U.S. Departments of Health and Human Services and Agriculture recently released it’s Dietary Guidelines for Americans (link provided above) and I think it’s an amazing resource to have at your fingertips. The Dietary Guidelines is filled with information aimed at helping you reach or maintain your highest health level.  It begins with some healthy tips and recommendations that I have posted below to get you started.

The Guidelines

1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

1. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

Key Recommendations

The Dietary Guidelines’ Key Recommendations for healthy eating patterns should be applied in their entirety, given the interconnected relationship that each dietary component can have with others.

Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.

A healthy eating pattern includes:

6. A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
7. Fruits, especially whole fruits
8. Grains, at least half of which are whole grains
9. Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
10. A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
11. Oils

A healthy eating pattern limits:

• Saturated fats and trans fats, added sugars, and sodium

Key Recommendations that are quantitative are provided for several components of the diet that should be limited. These components are of particular public health concern in the United States, and the specified limits can help individuals achieve healthy eating patterns within calorie limits:

• Consume less than 10 percent of calories per day from added sugars[2]
• Consume less than 10 percent of calories per day from saturated fats[3]
• Consume less than 2,300 milligrams (mg) per day of sodium[4]
• If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.[5]

In tandem with the recommendations above, Americans of all ages—children, adolescents, adults, and older adults—should meet the Physical Activity Guidelines for Americans to help promote health and reduce the risk of chronic disease. Americans should aim to achieve and maintain a healthy body weight. The relationship between diet and physical activity contributes to calorie balance and managing body weight. As such, the Dietary Guidelines includes a Key Recommendation toMeet the Physical Activity Guidelines for Americans.

Who Ever New Vinegar Was So Powerful……Did you know?

Because the benefits of Apple Cider Vinegar (ACV) are so plentiful, it’s become a permanent fixture in my kitchen pantry! It’s made from apple juice and fermented to hard apple cider. After being fermented a second time it miraculously becomes apple cider vinegar. Its wide-range of uses includes everything from cleaning your home/appliances to alleviating common cold symptoms.

Additionally, a growing number of supporters have turned to apple cider vinegar to help fight high cholesterol and weight issues. Note: Consuming small amounts of apple cider vinegar does not offer many risks, but taking in larger amounts on a regular basis could prove problematic. For those who hate the taste of vinegar be mindful that natural Apple cider vinegar tablets are not well regulated and may vary dramatically in terms of vinegar content from brand to brand. I remember being told by locals to pour vinegar on a jellyfish bit to remove the sting. Surprisingly it was put to the test when my husband got stung by one while on vacation sure enough it worked! Apple cider vinegar is an affordable miracle product that can be used in a multitude of waysHere are some benefits that were posted by Mind Body Greenalong:

1. It can make your hair shine.Apple cider vinegar can be used as a rinse for your hair after shampooing, and will boost your hair’s body and shine. Just add 1/2 a tablespoon of apple cider vinegar and a cup of cold water. Pour the solution through your hair after shampooing several times a week for dramatic results.
2. Natural apple cider vinegar regulates the pH of your skin. Dilute Apple Cider vinegar with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing, and in the morning before you apply your moisturizer. A dab of apple cider vinegar can also be left on the skin overnight to fade age spots or acne scars.It’s also a recommended agent for warts. For warts, soak a cotton ball in apple cider vinegar, then fasten the cotton ball over the wart with a Band-Aid overnight. The skin may swell some as it reacts with the solution. However, the wart will fall off. Once it falls off, the treatment should be continued for a few more days, to make sure the wart doesn’t return.
3. It can remove stains from teeth.Rub teeth directly with apple cider vinegar, and rinse with water.
4. It can soothe sunburnt skin.Add a cup of apple cider vinegar to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.
5. Apple cider vinegar can be used as a natural aftershave.Fill a bottle with equal parts apple cider vinegar and water, and shake before applying to the face.
6. Apple cider vinegar can aid in weight loss.For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily intake of acetic acid (which is a main ingredient in apple cider vinegar).In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.
7. Apple cider vinegar will balance your entire inner body system. The body constantly strives to achieve a state of equilibrium. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy and higher incidences of infection.
8. It can help you detox.As part of balancing the body’s pH, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.
9. ACV is great for your lymphatic system.This miracle vinegar helps to break up mucous throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that apple cider vinegar can help with allergies because of its ability to reduce mucous and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms, such as sore throats and headaches.
10. It can help your body get rid of candida.This vinegar is rich in natural enzymes that can help rid your body of candida—yeasts that are attributed to thrush in humans. Candida also is blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.
11. ACV can help you reduce heartburn.Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking a teaspoon of apple cider vinegar followed by a glass of water. Note that apple cider vinegar will not give relief if you have an ulcer.
12. The use of apple cider vinegar is effective in repelling fleas on your pets.One part vinegar and one part water can be sprayed on your pets fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.
13. It’s an all-natural room freshener. Apple cider vinegar will clean your toilets and leave your bathroom smelling like apples! Just pour apple cider vinegar into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix 1/2 cup of apple cider vinegar with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses and mirrors, too.

The Best Kept Secrets of a Lemon……. Did you know?

The amazing benefits of a ”lemon,” who would have ever suspected that this small, round citrus fruit typically used to make lemonade and enhance the taste of foods has so much more power! Yes it’s true “big things often come in small packages” and this one cost under 75 cents, you can’t beet that.Lemons originally called golden apples originated in India. They contain citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene—which promote immunity and fight infection.

As a kid I remember my mother rubbing a lemon over her face after washing it- she said it-helped tone her skin, lighten dark spots/blemishes and remove blackheads. I also remember my cousin always adding a lemon to her water- she said lemon water helps flush out toxins and maintain pH levels in the body. My best friend (who is a chef) told me that squeezing lemon juice over apples keeps them from browning. I recently learned that adding a tiny dab of lemon on the tongue before taking a sip of white wine enhances the flavors….Two other secrets I learned is from my husband:

1. don’t through away a used lemon, instead use it to freshen your garbage disposal, just throw it in the garbage disposal and turn it on with running water until the lemon is gone.
2. To remove the smell of garlic or onions from your hands, rub with a lemon slice and rinse. Despite what I already knew, I decided to further research this amazing fruit and found a wealth of information on other websites to share with my readers! Here is just a sample of an article by Jillee “22 Health Benefits Of Lemons”:Nausea, Vomiting And Travel SicknessTake a glass of lemon juice diluted with some water to help with travel sickness and nausea. Or suck on the lemon wedge for a minute or two, or until the nausea subsides. Throw the used lemon away and rinse your mouth out with water. Lemon contains acid that can corrode tooth enamel, so it is very important to rinse with water after sucking on or eating a lemon.Indigestion and Constipation Lemon has been proven to aid in digestion as it keeps bad bacteria at bay. Add a few drops of fresh lemon juice on your food, and it will aid in digestion. Or drink the juice of 1 freshly squeezed lemon in a glass of lukewarm water after each meal. The lemon acid stimulates the production of stomach acid. Lemons also help with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.Weight Loss Adding lemons to your water can make you feel fuller as well as reduce the development of Type 2 Diabetes. Lemons contain pectin, a soluble fiber that has been shown to help with weight loss. Also, lemons can literally slow down the absorption of sugar into the body. There is even a lemonade diet that stars like Beyonce have popularized! There’s much more, to see article in it entirety CLICK HERE Kathy OGorman also wrote a great article: “Household Uses for Lemon Juice”:
   • To sanitize your dishwasher and remove mineral deposits and odors, remove all dishes. Place ¼ cup of lemon juice in the soap dispenser and run through the normal cycle. Your dishwasher will be clean and smell wonderful!
   • To clean grout around tiles, apply lemon juice and water with a toothbrush and scrub.
   • To clean copper pots, cover the surface of a half lemon with salt and scrub. Rinse and buff with a soft cloth for a beautiful shine.
   • To clean silver, clean with lemon juice and buff with a soft cloth.
   • Lemon juice also cleans the tarnish off brass.

There’s much more, to see Ms. OGorman’s article in it entirety CLICK HERE
LEMONS are truly Remarkable!!!!

Gluten Free, What’s All The Hype, Did you know?

Stores are stocked with gluten free products like never before.  I’ve recently become keenly aware that when given an option I’ve chosen the gluten free products over the regular products.  Why? To be honest, pure ignorance- I automatically assumed gluten free foods meant “HEALTHIER”.  That is until I got fed up being clueless and took the time to do my own research. This is what I found out. A gluten-free diet is a diet that excludes the protein gluten. Gluten is a protein complex found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye). Is a gluten free diet meant for everybody? No, despite the health claims for maintaining a gluten-free diet I have found no published experimental evidence to support such claims for the “general” population. A gluten free diet is essential for treating celiac disease.  “Also known as celiac sprue or gluten-sensitive enteropathy — a digestive and autoimmune disorder that results in damage to the lining of the small intestine when foods with gluten are eaten makes it hard for the body to absorb nutrients, especially fat, calcium, iron, and folate” (Webmd).  Celiac affects about 1 percent of the population and is reversed by taking gluten out of the diet.  Symptoms of celiac disease vary among sufferers and include (Webmd):

• Digestive problems (abdominal bloating, pain, gas, diarrhea, pale stools, and weight loss)
• A severe skin rash called dermatitis herpetiformis
• Iron deficiency anemia (low blood count)
• Musculoskeletal problems (muscle cramps, joint and bone pain)
• Growth problems and failure to thrive (in children)
• Seizures
• Tingling sensation in the legs (caused by nerve damage and low calcium)
• Aphthous ulcers (sores in the mouth)
• Missed menstrual periods

According to WebMD, “many people may just perceive that a gluten-free diet is healthier. In fact, it isn’t. For people with celiac disease, a gluten-free diet is essential. But for others, unless people are very careful, a gluten-free diet can lack vitamins, minerals, and fiber”.  “Additionally, the Huffington Post proclaims that studies have found gluten-free diets can be seriously nutrient-deficient — low in fiber, iron, folate, niacin, thiamine, riboflavin, calcium, vitamin B12, phosphorus and zinc. That’s because so many “gluten-free” products are made with refined, un-enriched grains and starches, which contain plenty of calories but very few vitamins or minerals.  If you have not been diagnosed with celiac disease I suggest having a complete check-up with your family physician and seeing a specialist before reaching exclusively for gluten free products.

Weighted Hula Hooping….. Did you know?

Do you remember hula hooping as a child and how much fun it was! Well guess what, hula hooping has a number of benefits so you can actually take advantage of this timeless exercise at any age. If your looking for a low impact activity to help increase your endurance, tone your body, strengthen key core muscles and burn a few extra calories then hula hooping could be your answer! It’s an easy way to increase your metabolism without spending hours in the gym. Studies show that hooping burns visceral fat- the fat that is the hardest to get off the older you get, and also the most detrimental to heart health (Hoopnotica).

“Hula hooping requires effort from some of the biggest muscles in the body. These muscles require a significant amount of energy, so it forces the body to burn fat stores. Muscles that can be toned by hula hooping include: gluteus, thighs, hips, legs, knees and abdomen. Convinced? In addition, you can twirl a hula hoop with your arms to tone your shoulders and forearms. Hula hooping with heavier hoops can provide additional resistance to tone these muscles faster. Hula hooping is so effective as an aerobic workout that an hour of hula hooping can help you burn just as many calories as the same length of time of an intense workout, such as the treadmill ” (3Fatchicks.com).

“Hooping has been proven to burn over 400 calories per hour by the American Council on Exercise, although the calorie-burn from hooping may be as high as 600 calories per hour when other parts of your body, such as your arms and legs, are engaged. To break this down even more, consider that, according to a 2009 AARP Bulletin, hooping it up for eight minutes gives you a good cardiovascular workout and will burn a whopping 50 calories, or a satisfying 6.25 calories per minute! And the ACE reported, according to a study they conducted, that hooping burns approximately 7 calories per minute! Burn, calories, burn” (Hoopnotical)…

Carbohydrate Basics, Did you know?

There’s been so much buzz over the years about good and bad carbohydrates and which is which? “Good” carbs are foods in their natural form that provide the nutrients and fiber that are missing from refined products. Bad” carbs typically are carbohydrates that provide sugar (usually added sugar as opposed to the natural occurring sugars in foods like fresh fruit and milk) with few or no nutrients (Everyday Health).Believe it or not carbohydrates are an essential part to a healthy diet; they provide the most important source of energy for our body. According to Medline Plus, your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. The higher the content of sugar and lower in fiber, the worse the carbohydrate is for you. It’s all about making choices that will have a positive impact on your body. Here are a few carb basics to get you started.There three main types of carbohydrate include:

•Starches (also known as complex carbohydrates) •Sugars and •FiberCarbohydrates are called simple (often referred to as bad) or complex (referred to as good), depending on their chemical structure. Simple carbohydrates, chains of sugars that the body can digest easily and quickly, they include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining, not so good. It’s important to note that although fruits and vegetables are categorized as simple carbohydrates they work more like complex carbohydrates – According to an article written by Diane Rodriquez the fiber contained actually changes how the body processes their sugars and slows down their digestion. She also suggests limiting these simple carbohydrates from your diet:

• Soda
• Candy
• Artificial syrups
• Sugar
• White rice, white bread, and white pasta
• Potatoes (which are technically a complex carb, but act more like simple carbs in the body)
• Pastries and desserts

Complex carbohydrates, made of three or more chains of sugars include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber and they take more time for the body to breakdown and to use. Why are complex carbs considered good? According to Rodriquez, they generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate — instead of peaks and valleys —to keep you going throughout the day.

Got Milk….. Did you know?

How To Get A Flat Stomach- By Wiki How Did you know?

Cilantra, Spearmint, Basil and Parsley- Amazing Herbs, Did you know?

Cilantra, Spearmint, Basil and Parsley, these herbs not only taste great, but they also provide a myriad of health benefits. Many of you like myself already have in your garden or kitchen. I use to flavor food, prepare sauces/salsas, add to tea(s), smoothies and beverages… Here are some amazing benefits right under your nose…

Spearmint: Spearmint herb or garden mint or common mint has long been reputed for its characteristic aroma it imparts to the recipes it added to. It’s one of chef’s main culinary favorites.Mint herb botanically belongs to the family of Lamiaceae, of the genus: Mentha. It’s one of chef’s main culinary favorites. The leaves and oil are used to make medicine. Additionally, spearmint is used for digestive disorders including gas, indigestion, nausea, diarrhea, upper gastrointestinal tract spasms, irritable bowel syndrome (IBS), bile duct and gallbladder swelling (inflammation), and gallstones.It is also used for sore throat, colds, headaches, toothaches, cramps, cancer and inflammation of respiratory tract. Some people use it as a stimulant, germ-killer, local pain-killer, and anti-spasm medication.Spearmint is applied directly to the skin for swelling inside the mouth, arthritis, local muscle and nerve pain, and skin conditions including pruritus and urticaria. In foods and beverages, spearmint is used as a flavoring agent. In manufacturing, spearmint is used in health food products, cosmetics, and oral hygiene products such as mouthwash and toothpaste. http://www.webmd.com/vitamins-supplements/ingredientmono-845-SPEARMINT.aspx?activeIngredientId=845&activeIngredientName=SPEARMINT

Cilantro: Cilantro, also known as Coriander, can be found in many of your favorite Mexican and Spanish dishes. Many of your favorite salsa’s have cilantro included in them. It’s unmistakable aroma gives cilantro its distinct flavor. Below are 10 benefits that you might not have been aware of.

1. Protects against Salmonella
2. Is a good source of fiber
3. Helps bind to heavy metal in your body
4. Is a great anti-inflammatory herb
5. Rich in magnesium, iron and phytonutrients
6. Lowers blood sugar
7. Relieves intestinal gas, and prevents nausea
8. Prevents urinary infections
9. Lowers LDL(bad cholesterol) and raises your HDL(good cholesterol)
10. Reduces menstrual cramping and hormonal mood swings

Parsley: The botanical name of parsley is Petroselinum Crispum. It has many curative values and is used to heal several health problems. Here we list some of the most common and useful health benefits of this herb:

1. Parsley is rich in Vitamin B12, Vitamin, Vitamin K, Vitamin A as well as Beta Carotene. Apart from the above listed vitamins this herb is also a good source of folic acid as well as iron.
2. Parsley is a power plant of chlorophyll, this helps curb the growth of bad bacteria as it has anti bacterial properties. Chlorophyll found in parsley is a good cure to stop and avoid bad breath (halitosis) for long time.
3. Parsley herb has some volatile oils such as myristicin, limonene, eugenol as well as alpha thujene which are antioxidants in nature. The above mentioned oils counterbalances the effects of some carcinogens (such as benzopyrenes found in cigarette fumes) and reduces the chances of getting cancer.
4. Having parsley everyday helps in reducing blood pressure and reduces the risks related to high blood pressure such as hypertension.
5. Parsley herb is found to be diuretic in nature which promotes healthy workings of the kidney. The diuretic found in parsley helps in getting rid of sodium and other harmful elements from the human body.
6. The oil of parsley herb is a good remedy for hair loss as well as dryness of the skin. Daily application of this oil helps in improving the hair growth as well as makes the skin supple and smooth.
7. Parsley herb is used by the herbalists to cure some ear infections, ringing in the ear and partial deafness.
8. Having parsley herbal tea is helpful as it stimulates digestion of protein as well as fat. The tea also promotes enteric absorption and storage in the liver. It is helpful in treating diarrhea.
9. Parsley herb improves the hormonal balance in females and it also betters the estrogen secretion. This herb is helpful in treating hormonal problems like premenstrual syndrome, menopause or delayed menstruation cycle. This herb is also known to be helpful in easing cramps during menstrual cycle.
10. Parsley is loaded with Vitamin C as well as iron. These nutrients make parsley a helpful herb in curing anemia as well as fatigue[. It is also known to repair blood cells as well as improve the blood vessel elasticity. The Vitamin C found in this herb supports the absorption of iron in the blood stream. Vitamin C also reduces the risk of arthritis and osteoarthritis. http://www.bewellbuzz.com/wellness-buzz/ten-health-benefits-parsley-herb/

Basil: Basil, this all-too-common culinary herb is also good for you. That’s right, sweet basil offers extraordinary health benefits to everyone in the family, young and old alike. Surprised? Check out these Top 5 Exceptional Health Benefits of Basil. Sure to make you a believer in basil’s awesome disease-fighting and health promoting potential.

1. Basil promotes heart health. Basil may be a flavorful addition to our kitchen cuisine, but it’s also rich in beta-carotene and other carotenoids , powerful antioxidants that protect cells from free radical damage and cholesterol. Basil is also an excellent source of magnesium, improving blood flow, and promoting cardiovascular health and wellbeing.
2. Basil advances healthy skin. Essential oils found in basil have long been effective as organic alternatives in treating dry skin, acne and psoriasis.
3. Basil prevents some cancers. Not just a delicious addition to tomato-based sauces, basil’s antioxidant properties and flavonoids protect cell structures from damage inflicted by free radicals, important in cancer prevention and overall good health and wellness.
4. Basil boosts the immune system. Basil’s not just an herb to sprinkle on spaghetti. No, indeed, basis has important antibacterial properties. When applied to the skin or surfaces, basil fights back against bacteria and so much more.
5. Basil promotes a healthy gastrointestinal (GI) tract. Not just any old herb, basil’s got anti-inflamatory properties second-to-none that can provide much-needed relief from all kinds of conditions, including inflammatory bowel disease (IBD) conditions. Basis is also reportedly helpful in treating constipation, indigestion, stomach cramps, and more.Next time you reach for sweet basil in your pantry, remember that this flavorful herb packs a powerful punch when it comes to advancing overall health and wellbeing. http://voices.yahoo.com/top-5-exceptional-health-benefits-basil-12098031.html?cat=5

Walking, Did you know?

Physical activity doesn’t have to be complicated- not everyone has time to do a vigorous work out everyday.Dr. Bill Elliot asserts “YOU EXERCISE to improve your health and prevent disease. But what is the best exercise? And how long should you exercise? Is walking a waste of time? Or do you need to run for your heart to benefit? According to new research it turns out that your heart doesn’t care if you cover two miles by walking or running. You use the same energy, and your heart gets the same benefits by walking or running the same distance. The only difference is the speed at which the activity is done.

The average runner will run a mile in seven to nine minutes while the average walker will cover the same distance in 14 to 18 minutes. Walking takes twice as long, but the calories expended are the same.  The faster, farther and more frequently you walk, the greater the benefit”.  Walking can strengthen bones, tune up the cardiovscular system and clear a muddled mind. According to Harvard Health  walking has long been recognized as a proxy for overall health and has been measured in many studies. Researchers have found a remarkable consistent association between faster walking speed and longer life.  Here are a few benefits shared by Drs. Oz and Roizen:

• Slims you down- Walking is known to melt your thighs and perk up your bum bum.
• Reduces stress: Studies show that walking benefits your mood- and may even ward off depression and anxiety.
• Revs up you energy- Not only can a walk perk you up when you need it, but also it helps improve the quality of your sleep so your more energetic all day long.
• Boost your immune system: Walking regularly can lower your risk of arthritis, muscular degeneration, and even cancer by an astonishing 50% compared with people who don’t exercise.
• Keeps your brain sharp- Physical activity nourishes brain tissue and stimulates the production of neurons, synapses, and blood vessels.  Some studies have found that walking can counter faltering memories in people over age 50.
• Reduces your chance of diabetes: A daily 30 minute walk makes your muscles more sensitive to insulin.  This allows glucose to do its duty inside your cells rather than pile up in your bloodstream.
• Fends off the #1 Killer: Regular walkers have fewer heart attacks and strokes, have lower blood pressure, and have higher levels of healthy HDL cholesterol than couch sitter do.

Before you start walking make sure you have a suitable shoe. To guage a shoes appropriateness for use as a walking shoe, try the ‘tweak test” by REI:

1. Pick up a shoe by the heel and toe and bend the toe upward.  Does the shoe bend at the ball of the foot or at some random point halfway along the arch? It should bend under the ball of the foot.
2. Twist the shoe sole from the heel to the toe.  Does the sole feel like a wet noodle, or is there some resistance to twisting? As a walker, you want to feel light to moderate reistance.

Assuming the shoe fits well and it passes both tests, it is likely to be serviceable walking shoe.  Types of walking shoes include: Casual, Cross Trainer, Trail Runner and Road Runner

Metabolism- Burning Fat Did you know, What is Metabolism?

The metabolism is based on the number of calories we burn throughout the day. Our body constantly burns calories to keep us going whether we are eating, sleeping, cleaning etc.Once the daily business of breathing, eating, moving and other activities are met, any unused or surplus calories get stored, mostly in the form of fat. This means that if you take in more calories than you use, you will gain weight.People with a lower percentage of body fat (i.e. muscular) have a higher metabolism than others that are less muscular because muscle uses more calories to maintain itself than fat.Some people have a slower metabolic rate and have a harder time staying slim. A slow metabolism actually causes to store fat. The slower the metabolic rate, the greater the weight gains

Basal Metabolic Rate (BMR) Your Basal Metabolic Rate (BMR) is what your body needs at rest to maintain normal functions like beating of heart, respiration and the maintenance of body temperature at a thermostatic setting just under 100 deg. All these mechanical and thermometric functions require a base level of energy. About 60-75% of energy is expended by the body at rest in such activities. You use another 10% of calories to digest and metabolize food.

Facts on Metabolism

1. The amount of calories you burn varies with the type of food you eat. You burn more calories to breakdown a steak than a banana. Very few calories are expanded in breaking down simple sugars.
2. The resting metabolism or the metabolic rate depends on age, gender, physical condition, the amount of fat and muscle in your body.
   • Younger persons have higher (faster) metabolism because of the increased activity of cells.
   • You had a very high metabolism at your birth. At mid thirties, metabolism slows by 3 to 5 % per decade. By age 55, you require 150 fewer calories per day than in your mid thirties. For that reason, you should cut back on calories or increase your activity level to burn more calories, otherwise you will store additional fat in your body resulting in increased weight.Men generally have a 10-15% faster BMR than women because male body has greater percentage of lean muscle tissues.
3. Exercise can increase your BMR.

Basal Metabolic Rate can be calculated by the following formula of the World Health Organization.

BMR for

Female = [ 655+(9.6 x Weight in kilogram) + (1.7 x Height in centimeter) – (4.7 x Age) ]

Male = [ 66+(13.7 x Weight in kilogram) + (5 x Height in centimeter) – (6.8 x Age)

Causes for Low Metabolism

1. Fasting
2. A low calorie diet
3. Snacking throughout the day on (candy, colas, cakes, gum).
4. Eating or drinking too much
5. Lack of physical activity.
6. Underactive Thyroid

How to Speed up Metabolism

• Do not skip any meals. Eat 5-6 small meals during the day. Starving will slow down your metabolism.
• Exercise daily
• Build your muscles. Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day!!! The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops.
• Avoid alcohol, sugar, and fasting
• Drink 8-10 glasses of water daily.
• Eat foods with high nutrition values
• Take apple cider its good for increasing metabolism

Natural Metabolism Boosters Note that foods can increase your metabolism only marginally. Only the lifestyle changes can make a dramatic effect on metabolism.

1. Whole grains and oats
2. Yogurt, Yoghurt, Dahi, Curd help boost metabolism.
3. Green tea, milk, coffee, soy milk, water are natural meetabolism boosting foods.
4. Almonds (raw) are good for increasing metabolism.
5. Fruits/Vegetables: Apples, asparagus, beans, berries, broccoli, cabbage, carrots, celery, cucumber, grape fruits, lemons, limes, oranges, spinach, sprouts, tomatoes are natural metabolism boosters.
6. Herbs: Cayenne peppers (chili), cinnamon, jalapeno, curry, garlic are good for raising metabolism.
7. Meat/Fish: Beef, chicken, pork, salmon, sardines, tuna, turkey are foods that can boost metabolism.Getting enough sleep can help to keep the hormones leptin and grehlin in balance, which regulates your metabolism and appetite.Be physically active. In an activity like walking, bowling, dancing or playing golf, the energy you expand is greater if you have more weight to move around. For example A 140 pound woman man who walks 3 miles in an hour burns 220 calories as compared to a person of 110 pound, who burns only 180 cal going the same pace. Click HERE to see article

Belly Fat in Women, Did you know?

If you’re carrying a few extra pounds, you’re not alone, but if your carrying extra weight around the belly — that is cause for concern. Your belly is the most dangerous place to carry excess fat because of its link to health risks.

How can you tell if you have too much belly fat? Your waist size is a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate.The “pinch-an-inch” fat, squishy, squeezable kind of fat known as subcutaneous or peripheral fat, is only an external sign and is not believed to be hazardous …Visceral fat on the other hand is the deep, internal belly fat under your abdominal muscles that accumulates around your organs. It doesn’t jiggle when you walk, and it’s more dangerous because it’s associated with an increased risk of a number of health problems, including heart disease, type 2 diabetes, dementia, high blood pressure, and some cancers.

Belly fat, more than any other kind, responds effectively to diet and exercise. If you think you may be carrying more visceral fat, there are steps you can take to reduce it. In another recent study, Wake Forest researchers found that two habits stood out in reducing belly fat accumulation: eating more soluble fiber and engaging in moderate activity. Among more than 1,000 people studied, each 10-gram increase in soluble fiber consumed per day resulted in a 4 percent reduction in visceral fat over five years. And being regularly moderately active resulted in more than a 7 percent decrease in visceral fat build up over the same time period (Shape Magazine).

My Life StagesAccording to an article written by MyLifeStages, “there is no quick fix to loosing body fat, it’s a lifelong process. As you age, you need to exercise more and eat less, that’s completely it,” said Quenby Rubin-Sprague, a SHSS coach and Registered Dietitian.

Ideally, women should be consuming about 1,400-1,600 calories, broken up into three, smaller meals and healthy snacks in between, so the body doesn’t have a chance to get depleted and make a bee-line for the candy machine. Whatever you do, don’t skip breakfast. Plan your snacks around complex carbohydrates and lean protein.

Finally, drink lots of water, because sometimes the stomach sends the message “hungry” when it really means “thirsty.” Water can satisfy those cravings and keep our bodies functioning at top speed.

In terms of exercise, shoot for at least 30 minutes of moderate exercise five times a week (or three times a week of high intensity exercise at 20 minutes or more). If you can have a conversation while you’re exercising, you need to increase the pace. Women should also incorporate twice weekly strength training.

“The more muscle you have, the more calories you burn.

And how about those famous stomach crunches or other forms of exercise, like Pilates or yoga, known to isolate the stomach muscles? Sure, those can help strengthen and stretch muscles, but don’t expect them to impact the size of your belly. “You cannot spot reduce. That’s a common misconception,” says Rubin-Sprague. “It’s aerobic activity, combined with fewer calories, that will help your belly fat go away.”Find out how to start your own exercise regime and stick to it by clicking HERE To see a list of soluble fiber foods click HERE

Deotx Your Thyroid (Baylor College of Medicine, MD Woman’s World, March, 4 2013 Edition), Did you know?

The thyroid is a small gland in your neck that’s key to you general health- and to a healthy weight in particular. Turns out, the thyroid acts as the thermostat for your metabolism, determining the heat and speed with which each cell burns calories, explains Dr. Arem, author of “The Thyroid Solution Diet”.

The thyroid also has a big impact on hunger hormones, belly-fat hormones and fat-burned hormones. Now here’s a surprising fact: Anytime you plump up, it’s a sign your thyroid could use a boost. That’s because excess pounds trigger reaction that keep the thyroid from functioning at its most efficient – which makes it increasingly easy to gain weight and difficult to loose it reveals Dr. Arem. Priming the thyroid is absolutely key to successful weight loss.

Prime your thyroid Detox from the worst thyroid blockers- processed junk, sugar, saturated fat and excess starch. These culprits- which tend to be found in foods already overloaded with calories- also irritate our insides, “causing inflammation throughout our bodies that can significantly impair activity of the thyroid and other body systems,” Dr. Arem warns eating to reduce inflammation is one of the best things you can do.”So how do you reduce inflammation fastest? After experimenting with many approaches Dr. Arem swears by this basic formula: You switch to unprocessed foods; you limit consumption of high sugar fruit and even healthy starches which can cause blood-sugar surges that worsen inflammation. At the same time you flood your body with anti-inflammatory ingredients, like omega-3s from fish and nuts and antioxidants from vegetables and low-sugar fruits. “The more the super nutrients you get, the more quickly inflammation subsides says Dr. Arem. In fact Harvard research has found that as few as 3 strawberries a day makes us 14% less likely to show sings of inflammation.. In short, thyroid hormones are optimized, metabolism rises, hunger hormones work more efficiently. Weight comes off naturally. Energy and mood improve. Immunity and heart health improve. Everything gets better!

Here is a List of a Few Anti- Inflammatory Foods Hot ChilePeppersGarlic PowderCayenne PepperGingerTurmericCinnamonOnion PowderGinger RootCurryFresh GarlicCaviar Blackor RedMackerelRoeShadAnchovy, canned in oilAtlantic HerringAtlantic SalmonHalibutFresh Bluefin TunaOystersRainbow TroutAtlantic SardinesParsley, rawCarrot, dehydratedChives, rawPeppers, jalapeno, rawGrape leaves, rawPumpkinOnionsCollardsSpinachSeeds, flaxseedMacadamiaHazelnuts Mixed nutsSeeds, chia seeds, driedPecans AlmondsWalnutsBrazilnutsCashew butterPeanut butterTofu, extra firm, prepared with Egg, white, dried, powderCheese, mozzarella, nonfatEgg substitute, liquidAcerola, Olives, Avocados, Guavas, Melons, cantaloupe. Lemon peel, Pineapple, Currants, Papayas

Top 10 Healthy Foods (Medical News Today), Did You Know?

Imagine a selection of foods that were delicious, nutritious and good for you – i.e. they reduced your risk of developing diseases. According to several different surveys and sources in North America and Western Europe, the following ten foods are generally considered to be the most healthy.

1. Apples: Apples are an excellent source of antioxidants, which combat free radicals, damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases. Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans. Tests on fruit flies found that polyphenols also help them to preserve their ability to walk, climb and move about. Another study found that adult females who regularly ate apples had a 13% to 22% lower risk of developing heart disease. “An apple a day keeps the doctor away” is not just an old expression that rhymes. A recent article on the health benefits of apples.. “An Apple A Day Keeps The Grim Reaper Away“
2. AlmondsAlmonds are rich in nutrients, including iron, calcium, vitamin E, fiber, riboflavin, and magnesium. A scientific review published in Nutrition Reviews last year found that almonds as a food may help maintain healthy cholesterol levels. The authors wrote:”The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater.” The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels. Almonds have more fiber than any other tree nut: A recent article on the health benefits of almonds: “Research Review SuggestAlmonds Contain Nutrients That Provide Cardioprotective Effects“
3. BroccoliBroccoli is rich in fiber, folate, potassium, calcium and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains beta-carotene, an antioxidant, as well as vitamin C. Boiling broccoli for too long can destroy much of its vital nutrients If the enzyme myrosinase is not destroyed during cooking, broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and to preserve the myrosinase is to steam the vegetable lightly – if it is overcooked, and the vegetable’s beneficial effects can be seriously undermined, researchers from the University of Illinois wrote in the peer-reviewed journal Nutrition and Cancer.The researchers said that adding broccoli to a meal can often double its anticancer properties. Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits.Broccoli powder does not contain myrosinase. A recent article on the health benefits of broccoli: “Lightly Steamed Broccoli Has Powerful Anticancer Enzyme Myrosinase”
4. Blueberries: Blueberries are rich in phytonutrients, antioxidants and fiber. According to a study carried out at Harvard Medical School, elderly people who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared to other people of their age who do not. (Link to article) Blueberries were found in another study carried out by scientists at Texas Woman’s University, to help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis). (Link to article) Blueberries may help in controlling body weight. Regular blueberry consumption can reduce the risk of suffering from hypertension (high blood pressure) by 10%, because of the berry’s bioactive compounds, anthocyanins, scientists from East Anglia University, England, and Harvard University, USA reported in the American Journal of Nutrition. (Link to article)Blueberry consumption has also been associated with a lower risk of artery hardening, and/or intestinal diseases. The fruit has also been linked to stronger bones in animal studies.
5. Oily fishExamples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system. Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.Oily fish also contain vitamins A and D. Scientists at UCLA’s Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements. (Link to article). Oily fish are rich in omega-3 fatty acidsThe following benefits linked to fish oils or fish oil supplements have been reported online in Medical News Today:
   • “Fish Oil Aids Bi-Polar Behavior In Mice, Hinders Alcohol Cravings”
   • “Fish Oil May Prevent Muscle Loss In Breast Cancer Survivors”
   • “Fish Oil Boosts Responses To Breast Cancer Drug Tamoxifen”
   • “Fish Oil Omegas Now Fight Women’s Vision Loss”
   • “Fish Oil And Omega-3s, Helping Chemo Patients Gain Weight”
6. Leafy green vegetables Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2. Researchers from Leicester University, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies.Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron. Boiling spinach can significantly reduce its levels of good nutrients
7. Sweet potatoes: Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones). The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered. Sweet potato roots are rich in fiber and several important nutrients
8. Wheat germ: Wheat germ is the part of wheat that germinates to grow into a plant – the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out. Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. Wheat germ is also a good source of fiber.
9. Avocados: Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat. Weight-for-weight, avocadoes have 35% more potassium than bananas.Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E. Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber. Studies have shown that regular avocado consumption lowers blood cholesterol levels. Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells. An article on avocados and oral cancer prevention: “Avocados May Help Prevent Oral Cancer, OSU Study Shows”)
10. Oatmeal: Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. In the United Kingdom and the Republic of Ireland, the term “porridge” or “porridge oats” are common terms for the breakfast cereal that is usually cooked. Interest in oatmeal has increased considerably over the last twenty years because of its health benefits. Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal’s soluble fiber content. When findings were published in the 1980s, an “oat bran craze” spread across the USA and Western Europe. The oats craze dropped off in the 1990s. In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose. Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.Coarse or steel-cut oats contain more fiber than instant varieties. To view article in its entirety click HERE

The Importance and Benefits of Vitamin D, Did You Know? 

23 Essential Health Tips,  Did You Know?

How to Balance Calories, Did You Know?

Source: HHS/USDA Dietary Guidelines for Americans: 2005

Energy Balance in Real Life

Think of it as balancing your “lifestyle budget.” For example, if you know you will be going to a party and may eat more high-calorie foods than normal, then you may wish to eat fewer calories for a few days before so that it balances out. Or, you can increase your physical activity level for the few days before or after the party, so that you can burn off the extra energy.Here’s another way of looking at energy balance in real life.Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. If you don’t want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain a healthy body weight.

• Here are some ways to cut 150 calories (ENERGY IN):Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150 pound person):

• Drink water instead of a 12-ounce regular soda
• Order a salad with dressing on the side instead of French Fries
• Eat an egg-white omelet (with three eggs), instead of whole eggs
• Use tuna canned in water (6-ounce can), instead of oil

• • Shoot hoops
  • Walk two miles
  • Do yard work (gardening, raking leaves, etc.)
  • Go for a bike ride
  • Dance with your family or friends

Wheat Grass and its Amazing Benefits, Did You Know?

Wheatgrass Benefits #2: Wheatgrass Cleanses the Body: Wheatgrass is an extremely beneficial food in terms of both its cleansing capabilities. The contents of wheatgrass juice and powder (green drink) are reported to be within the region of approximately 100 separate elements with scientists dubbing it a ‘complete food’. According to ‘The Wheatgrass Book’ (Wigmore, 1985), just 140g of fresh wheatgrass offers the same nutritional value as over 3kg’s of fresh green vegetables! Thats a great way to get your daily fresh vegetable quota rocking – all from one wheatgrass shot.Wheatgrass is a great source of vitamins B, C, E and carotene which are hugely effective in destroying and eliminating free radicals and cleansing the body. Wheatgrass is also highly regarded for its ability to cleanse the blood, organs and gastrointestinal tract.Because it is also high in saponin, wheatgrass offers excellent support to the lymphatic system, helping to carry away hundreds and thousands of toxins from the cells of the body. Kulvinskas (Survival into the 21st Century, 1975) wheatgrass helps to ‘detoxify the body by increasing the elimination of hardened mucous, crystallised acids and solidified, decaying faecal matter…It is the fastest, surest way to eliminate internal waste and provide an optimum nutritional environment’.These are just some of the cleansing wheatgrass benefits, and I have barely scratched the surface with regards to listing its nutritional content. Put most simply, whether you are looking to undertake a formal cleanse, or simply try to add more nutrition to your diet – these reasons alone are enough to consider adding wheatgrass to your daily lifestyle.

Wheatgrass Benefits #3: Wheatgrass Has High Amino Acid Content:: You may have heard the expression before that – amino acids are the building blocks of protein. They are absolutely essential to our growth and cell regeneration. It is the astonishingly high amino acid content in wheatgrass that is leading to many bodybuilders and gym-goers incorporating fresh (a wheatgrass shot) or wheatgrass powder into their daily routine.Wheatgrass benefits are so impactful because it is a complete protein and contains, amongst others, the following amino acids: arginine, serine, absenisic, lysine, aspartic acid, glycine, alanine, methionine, leucine, tryptophane, phenylalanine, and valine.

Wheatgrass Benefits #4: Wheatgrass Fights and Protects Against Illness:Organic wheatgrass powders and juices are an extremely effective way of boosting the body’s immune system to fight against and recover from illnesses and ailments. Wheatgrass is a great source of beta carotene, contains most of the B vitamins and vitamins C, E, H and K, and also contains over 90 different minerals and 19 amino acids. It also contains several active enzymes which play a major role in breaking down fats, undertaking biological functions and assist hugely in weight loss. Of the 90 minerals found, many of these are very alkalising and include calcium, magnesium, potassium, sodium and iron.Many of the health benefits of wheatgrass stem from the fact that it is a living food. Being highly anti-bacterial, consuming wheatgrass will help to alkalise and detoxify the lymph and blood cells, helping the body to rebuild and transport toxins out of the body quickly and effectively.Again, coming back to the chlorophyll content of wheatgrass – this can protect the body from carcinogens more effectively than any other food. Studies conducted on animals have shown that wheatgrass consumption has reduced the absorption of a number of very serious carcinogens whilst strengthening cells, detoxifying the liver and neutralising polluting elements within the blood.To view original article click HERE

Amazing Benefits of Cinnamon,  Did You Know?

Tips to Live a Healthier Life by Personal Excellence, Did You Know?

Avoid trigger foods. Trigger foods are the foods that make you go berserk and binge like crazy after you eat them. Everyone’s trigger foods are different (mine are donuts, pastries, pasta and chips), but generally trigger foods are candy bars, chocolate, confectionery, chips, cookies, or anything with high level of refined sugar, salt, fat or flour. These foods cause a blood sugar imbalance, hence triggering one to eat more. What are your trigger foods? Identify them and remove them from your diet.

Address emotional eating issues. Emotional eating is eating to fill an emotion, rather than real hunger. Do you eat when you feel stressed out, down or frustrated? Do you reach out for food when you hit a block at work? Chances are, you’re emotional eating. However, emotional eating will never make you feel happy, because you’re trying to fill a void that has nothing to do with food. Food doesn’t give you love or happiness; it’s just food. Why do you reach out for food when you’re down? How can you address it? Get to the root of the issue and address it.

Stop eating when you feel full. Many of us rely on external cues to tell when we’re full, such as whether everyone has finished eating, whether your plate was empty or not. These are irrelevant – you should look at internal cues, such as whether your stomach feels full or not. Don’t feel obligated to eat just because there’s still food at the plate. Personally I like to stop when I feel about 3/4 full – if I eat till I’m totally full, I feel uncomfortable as my digestive system goes into overdrive. Use your gut as your indicator (literally).

Go for brown carbs vs. white carbs. White carbs are refined grains like white rice, pasta, white bread, crackers, noodles, tortillas, wraps, anything with white flour and breading. The nutrients have been removed in the production process, leaving them rich in calories but low in nutrients. They also cause unhealthy spikes in our sugar levels. Go for brown carbs (unrefined complex carbs) instead, like brown rice, whole grain, oats, oatmeal, legumes, nuts. These come with nutrients and vitamins intact.

Say no to oily food. Reduce your intake of fast food, fries, doughnuts, chips, wedges, and foods that have been deep fried. Not only are they very fattening (1 tablespoon of oil is 120 calories), deep fried food contains acrylamide, a potential cancer-causing chemical. There are better alternatives, such as grilled, steamed, stir-fried or even raw food

Cut out sugary foods. These are your candy bars, your pastries, chocolate, cookies, cakes and jelly donuts. Not only do they not fill you, they trigger you to eat more due to the sugar rush they cause. Go for healthy snacks instead

Cut out soda and caffeine. Drinks with caffeine are diuretics – meaning they speed up the rate of urine production. Hence, these drinks do not contribute to your 8 glasses of water/day requirement – they actually take away from it! Furthermore, soda is unhealthy, causes weight gain, is an artificial stimulant, among other reasons. Ditch your soda and go for plain water or fresh fruit juices instead!

Prepare your meals. Lately I’m beginning to appreciate the value of preparing my own meals. When you prepare your meals, you control what goes into them. No more being in a dilemma between eating health and choosing between the sub-optimal food choices.

Bring a water bottle when you go out. That way, you can replenish your fluids whenever you want to. It saves you money as well and you don’t need to subject yourself to poor alternatives like soda, which increases your fluid outtake instead.

Have healthy snacks. If you’re hungry during work, eat healthy snacks, like fruits, salads, and fruit juices. These are nutritional and don’t give you that sugar rush. Have them readily available so you can dive in for a munch and stop when you’d had your fill. Get away from cookies and candy bars.

Breast Cancer Awareness Month, Did You Know?

1 in 8 women will be diagnosed with breast cancer.  As we draw closer to the end of “Breast Care Awareness Month” let’s not forget that early detection is key.  Ohio State University Wexter Medical Center Provides a three step plan:

Do you know your Body Mass Index,  Did You Know?(data retrieved from CDC.org)

Why fiber is so good for your health, Did you know?

Its all about Water, Did you know?

Ladies Water is a natural beautifier, it helps “BOOST” weight loss and it’s totally FREE.  You can’t get any better than that!  Although mentioned on the Healthy Lifestyle tab I thought it important to reiterate the benefits of drinking Water.  These facts and more can be found on http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html

Preventing High Cholesterol 

 Did you know? 

• High cholesterol can raise your chance of having heart attacks and strokes
• Women over age 20 should have their cholesterol checked by a doctor
• Most people do not show any signs of having high cholesterol
• Sometimes cholesterol can build up in your heart and cause chest pains
• You can find out your cholesterol number by getting a simple blood test
• Your total cholesterol number should be under 200

Cholesterol is a waxy, fat-like substance that your body needs. But, when you have too much in your blood, it can build up on the walls of your arteries.  After a while, these deposits narrow your arteries, putting you at risk for heart disease and stroke.  Cholesterol levels tend to increase with age, paying attention to diet and exercise is even more important as you get older.
There is “good” and “bad” Cholesterol.

• Low-density lipoproteins (LDL) cholesterol makes up the majority of the body’s cholesterol. LDL is known as “bad” cholesterol because having high levels can lead to a buildup in the arteries and result in heart disease.
• High-density lipoproteins (HDL) cholesterol absorbs cholesterol and carries it back to the liver, which flushes it from the body. High levels of HDL, or “good” cholesterol, reduce the risk of heart disease and stroke.

Some health conditions, as well as lifestyle and genetic factors, can put people at a higher risk for developing high cholesterol. However, everyone can take steps to lower their risk.

• Eat a healthy diet low in saturated fats, trans fat and cholesterol
• Maintain a healthy weight
• Exercise regularly
• Don’t smoke
• Treat high cholesterol

Green Smoothie Revolution, Did you know?

I can’t think of a better way to feel good, look good and stay healthy than by drinking green smoothies.  It’s a very easy way to incorporate leafy green vegetables into your daily diet and it taste delicious!  Leafy greens are one of the most nutritious foods you can eat. Greens are high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.  Putting greens in your smoothie also has tones of benefits.

• Provide an alkaline meal – work to benefit body’s acid/alkaline balance
• Come with their own live enzymes
• Rich in chlorophyll – numerous health benefits
• Cleansing and detoxifying properties
• Energizing and invigorating properties
• Rich in fiber – enhance optimal digestion and elimination
• Rich in phytonutrients – numerous preventative and healing benefits
• Rich in natural vitamins and minerals
• Highly nutrient dense
• Low in calories and/or full of nutrient rich calories
• Make complete meal choices
• Provide healthy carbohydrates, fats and protein
• Provide an easy way to incorporate greens into a meal
• Low in calories and/or full of nutrient rich calories
• Make complete meal choices
• Provide healthy carbohydrates, fats and protein
• Provide an easy way to incorporate greens into a meal

A few tips for getting started with green smoothies:

• Start by adding a handful or two of baby spinach and kale into your smoothies then work your way up to adding a larger amounts and trying different greens that are a little more pungent like collards, parsley, celery, lettuce, peppers, broccoli ……
• Combine with fresh or frozen fruit – Apples, pineapples, grapes, kiwis, strawberry, bananas, mangos, peaches, berries.  Fruit adds a nice sweetness, great texture and cover up the taste of the greens really well.
• Don’t be afraid to experiment with various combinations, believe me you can’t go wrong
• I recommend using a high-powered blender. If you don’t have one you can still make green smoothies, but you’ll probably have to deal with pieces of un-blended greens.

Body mass index (BMI) is a measure of body fat based on your weight in relation to your height, and applies to most adult men and women aged 20 and over. For children aged 2 and over, BMI percentile is the best assessment of body fat