ALMONDS: rich in heart-healthy vitamin E and fiber.

APPLES: A good source of pectin, a soluble fiber that provides bulk and digests slowly helping you feel full.

BLUEBERRIES: contains the most antioxidants of any fruit.

BOK CHOY: high in folate.

BROCCOLI: great source of cancer fighting phytonutrient.

CARROTS: loaded with beta-carotene, low in calories, and rich in fiber. Warning: too many will stain your teeth.

BROWN RICE: A source of complex carbohydrates, which provide sustained fuel and prevent fatigue. It’s also rich in the B vitamins that help turn food into energy.

FISH: excellent source of protein and omega-3 fatty acids.

KIWI FRUIT: most nutrients per calorie of any other fruit!

CANTALOUPE: It satisfies a sweet tooth, but is low in calories.

OATMEAL: high in fiber, iron and B vitamins.

ORANGE JUICE: One of the best drinks there is. Vitamins C, B, potassium, antioxidants; the list goes on and on! And of course, drink Florida orange juice. (Because that is where I live).

POMEGRANATE JUICE: This juice is delicious and refreshing. It has more antioxidant power than any other drink. Yes, more than red wine, green tea, blueberry juice, cranberry juice, orange juice and Noni juice. Antioxidants are extremely important because they guard your body against free radicals. Free radicals are molecules that can cause premature aging, heart disease, Alzheimer’s, even cancer.

RAISINS: high in iron and fiber.

RED GRAPES: packed with resveratrol, a “cancer blocker”.

SALMON: highest concentration of heart protective omega-3 fatty acids.

TEMPEH: soy isoflavones from this fermented soy product.

TOFU: full of cholesterol lowering soy isoflavones.

YOGURT: full of calcium and “friendly bacteria”.

Important Vitamins for Women (and men too):

Vitamin A: (Beta carotene) Essential for good vision, healthy skin, hair, teeth and bones; can also boost immune function and help protect against cancer. Recommended amount: 10,000 IU per day.

Vitamins, including Folic Acid: Folic Acid, B6 and B12 work together to prevent anemia, manufacture red blood cells and build genetic material. Folic Acid also has been proven to reduce the risk of birth defects. The latest research also shows that these B vitamins may improve memory and reduce levels of homocysteine (a chemical found in the blood that may help predict heart attack and stroke risk), thereby lowering your risk of heart disease and stroke. Folic Acid is also being studied as a means to ward off colon and breast cancers.

Recommended amount: Folic Acid 0.4 mg. per day, B6 (pyridoxine) 50 mg. per day; B12 300mcg. Per day (micrograms).

Vitamin C: Helps prevent heart disease and cancer. Assists in wound healing, immune functions, the production of collagen (connective tissue) and healthy gums. I t also helps the body absorb iron. Recommended amount: 500 mg. per day

Vitamin D: Maintains healthy bones (by helping your body absorb calcium) and promotes immune function. It may also help protect against the loss of lean muscle mass associated with aging. New research suggests it may also protect against breast and colon cancers. Recommended amount: 400 IU per day

Vitamin E: Helps form red blood cells, muscle and other tissues. In large quantities, it may protect against cancer causing cell changes, reduce your risk of heart disease and enhance immune function. New research indicates that E also may slow the progression of Alzheimer’s disease and be a useful therapy for diabetes (it improves glucose control) and arthritis (it reduces inflammation).

Recommended amount: 400 IU per day. Do not exceed 400 IU per day without the advice of your health care provider.

Folic Acid: Take 0.4 mg daily when trying to get pregnant as this prevents some birth defects.

Amy Otis, RN is the author of two busy health-related web sites coolnurse.com coolnurse.com and sex-ed101.org sex-ed101.org Stop by, you might just learn something.

Tags: antioxidant, cholesterol, Hair, Heart, muscle mass, vitamin c

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Tags: antioxidant, cholesterol, Hair, Heart, muscle mass, vitamin c

We all know about those pounds that tend to creep on as we age. Even if it seems that nothing else changes, our weight tends to creep up a pound or two each year, particularly once we hit 40. But, there are ways to beat this gain that seems to associate itself with aging. Here are some tips to help keep you from getting middle age spread.

First, it’s important to know what causes this weight gain. Beginning in our 30s, we begin to lose muscle mass, at the rate of about ½ pound each year. Because muscle burns more calories even while it’s resting than fat does, loss of muscle mass means a slower metabolism – which means weight gain. This loss of muscle mass and slower metabolism coupled with a tendency to engage in less physical activity as we age produces those pounds that we gain. On average, people gain about 1 pound of weight each year beginning at age 40.

Combating this middle age spread is possible, however. The most significant effect comes from exercise. It’s important that you get in some regular cardiovascular exercise- 30 minutes each day should do the trick. This cardiovascular exercise will burn calories and help speed up your metabolism. It will also keep your heart strong and healthy.

Most doctors recommend walking as the perfect cardiovascular exercise because everyone can do it and you can do it anywhere. There’s basically no excuse for not being able to take a walk every day. If you can’t manage 30 minutes when you first begin, work up to it over a period of time. Not only will walking help you burn calories more efficiently, but you’ll build some muscle in your lower body, too.

And, building muscle is the second key. You can prevent the muscle loss that comes with age by doing strength training. We’re not talking about turning into a body builder – but rather strengthening the muscle we have and building a little bit more so that we can burn more calories even when resting. In addition to increasing your metabolism, strength training will help you stay stronger as you age.

For maximum benefit, you’ll need to do strength training 2-3 times each week, for about 20 minutes each time. There are many books and websites that can help you put together a simple routine that will work all your major muscle groups to help you gain strength.

You’ll also need to recognize that you need fewer calories as you age, particularly until you get some significant muscle mass accumulated. One of the reasons that we gain weight as we age is that we keep eating the same amount of food after our metabolism slows down. This doesn’t mean you should starve; but you should watch your calorie intake and adjust it slightly. As exercise becomes more a part of your routine, you may be able to add some calories back to your diet.

Little Known Tricks

Now, in addition to the basics of diet and exercise, there are some little tricks that can help you combat middle age spread. They are simple, but can have an effect, particularly when used in combination with sensible eating and physical activity.

Eat More Meals

Yes, I said eat more meals. Notice, however, that I didn’t say eat more calories. Spreading your daily caloric intake into five or six meals a day, rather than the usual three can help you to burn more calories, because your metabolism doesn’t have the opportunity to slow down. It may also help you feel more satisfied, particularly if you’re trying to cut calories.

Eat Breakfast

If you’re a breakfast skipper, now’s the time to stop. There are two ways to get your metabolism moving; one is exercise, the other is eating. By eating first thing in the morning, we get our metabolism going earlier in the day, so that over the length of the day we burn more calories. Be sure your breakfast contains some protein. This will help you feel satisfied longer.

Eat Fiber

Fiber means bulk, which makes us feel full longer. But, fiber also helps keep our food moving efficiently through our digestive system, which can help prevent fat storage. Eat lots of fresh fruits and vegetables and make sure that any bread or pasta you consume is whole grain. You may find that simply eliminating white flour and replacing it with only whole grains helps you drop a few pounds.

Increase the Caffeine

It appears that increasing your caffeine intake as you age can also help you prevent middle age spread by keeping your metabolism high. A study reported by the UK Tea Council followed participants over a 12 year period, in order to see how their weight changed as they aged. The study concluded that those participants who increased their caffeine intake as they aged gained less weight than those who decreased or maintained the caffeine intake they had when they were younger.

Be careful when choosing the caffeinated beverages you’ll choose for increasing your intake. Remember that regular sodas are loaded with sugar; you may offset any benefit the caffeine provides. In addition, many people find themselves sensitive to coffee. The caffeine in coffee sometimes causes jitters, and may cause upset stomach in some people, too.

Probably the best source for increasing your caffeine intake is tea. Tea is healthy, and is available in many varieties. And, if you really want to gain the most health benefits, in addition to increasing your caffeine, make your tea green.

Green tea is different from traditional black tea simply in the way that it’s processed. Black tea is fermented, while green tea is left in its more natural state. This lack of fermentation protects the healthful anti-oxidants in the tea. Anti-oxidants are critical for preventing disease and premature aging.

As our body converts the food we eat into energy, free radicals are created. If these free radicals are left unchecked, they damage our cells and DNA, which eventually leads to disease. Anti-oxidants combat the free radicals to prevent the damage they can cause.

Green tea contains EGCG, one of the most potent anti-oxidants you can find. In fact, in recent years, much research has concluded that green tea has a powerful preventative effect against cancer, heart disease, high cholesterol, stroke, Alzheimer’s disease and rheumatoid arthritis.

Green tea also seems to have the ability to boost your metabolism more than other caffeinated beverages – even though its caffeine content is lower than coffee, soda or even black tea. For reasons we don’t fully understand, green tea seems to promote thermogenesis in the body, which helps burn fat. So, if your caffeine choice is green tea, you may speed up your metabolism even more than if you drink other beverages with caffeine.

And, the best news is that green tea is well tolerated by most people who have trouble with caffeine. Its overall caffeine content is lower than that of coffee, soda or black tea, and its caffeine does not seem to cause the jitters that many people experience from caffeine in other forms. Green tea appears to have no side effects, regardless of the quantity you consume.

Combating aging isn’t easy. But, with a sensible approach that includes a healthy diet, plenty of exercise, and some green tea each day, you might just find yourself feeling fit and healthy at a ripe old age.

Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current

Tags: cholesterol, diet, Hair, Heart, muscle mass

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All the cardio in the world will not give you a fit and
toned body for the rest of your days, if that is all you do!

Let’s look at what works, what doesn’t, and why? Cardio is the one form of exercise that most
people gravitate to first. Take a look at your local gym….the weight equipment is empty but there is
a line to use the cardio machines? This must mean cardio alone is the most successful form of
exercise, right? The real answer to this question is…what are your goals?

Cardio is a quick ticket to shedding those first few unwanted pounds, but without keeping to a
regular regiment of strength training those pounds will come back with the same ease that they first
left with. I advocate any form of healthy exercise but my real goal is healthy living and worry free
“fit” body.

Are you doing nothing more than contemplating exercise and watching the latest infomercial? Then
get up and do anything physical that you enjoy and can do comfortably and safely, NOW!

If you have a goal and you want to meet that goal within a given time frame lets talk strategy.
Why strategy? For any successful goal their must be a plan of action. All goals must be clear and
precise and all known obstructions should be removed from the equation. Knowing this, we need to
rid our selfs of all the time consuming, unhealthy mistakes that can cause us months if not years of
running around in circles with no visible finish line in reach.

Examples: fad dieting, excessive cardio, weight loss supplements, so called target or spot reducing
equipment ( Their is NO such thing).
Now they we have eliminated the DONT’S, lets look at the DO’S and why?

Nutrition- I hear all the time “I workout everyday so I can eat what I want.” True. If you burn daily what you eat daily you will not gain weight .You also won’t loose any! You can lift weights and do cardio all you want, but you won’t lose the weight unless you’re
consistent with nutrition. If you consume too few calories you’re body goes into starvation mode. This means you are training your body to store fat quicker. The body is designed to keep you alive. Let me tell you this is the most efficient machine you will ever find. Thanks to this. If you try to starve yourself your body will automatically store excess fat to survive since it does not know when
it will be fed again.

Cardio vascular Exercise / Aerobic Training - All people love this form of training above all others. It is great for so many reasons. It helps burn stored fat, can relieve stress, decrease blood pressure, increases physical appearance, decreases
cholesterol. This is a great addition to your program. Alone it will give all initial benefits stated above temporarily. Why temporarily? Your LBM is what burns your calories. If all you do is cardio it’s the same as dieting. You will eventually lower your
LBM lowering the amount of calories you burn. Take a day off of cardio and you have just stored a days worth of fat. How do you stop your LBM from lowering. That’s where the next method comes into play.

Strength Training - This is where all the work actually pays off over and over. Cardio is great but only works while your actually doing it. Strength Training gives you benefits long after the workout is done. When you strength train ( overload your body) your
body responds by giving you whatever is necessary to deal with and overcome the obstacle put in front of it. (remember the most efficient machine ever made). This means giving you more muscle and denser bones. I mentioned LBM above. Now let me
explain what this stands for. Lean Body Mass. This includes all muscle, bone density, blood, organs, etc.. everything except for Body Fat. Now given this. We said LBM is the machine that burns our calories. If we raise our LBM we create a bigger machine
that requires more fuel. ie.. Calories. By raising the amount of muscle on your body your body will burn more calories. One pound of muscle burns 50 calories in 24 hours and fat burns 3 calories in 24 hours. Muscle is the only metabolically active tissue in your
body. By providing your body with more muscle you are allowing your body to burn more all day, while you’re sleeping ,sitting anywhere you are your muscles will be demanding fuel from your body just to maintain it self. Leading to a higher and effective
metabolism.

The benefits from strength training are as follows

* Increase in Cardiovascular System
* Efficiency of burning stored fat
* Increases metabolism
* Increase strength
* Increases lean muscle mass
* Increase bone density
* Increases physical appearance better

Principle elements to a weight loss plan
Without all three, permanent HEALTHY weight loss will not be achieved.

1. Nutrition (Nutrition is Approx 70% of the results you are looking for. This
applies to both weight loss and muscle gain)

2.Cardio vascular Exercise / Aerobic Training ( This is the one main
form of exercise where the body likes to use fat for fuel. This is a great tool.
However by itself it can be detrimental to your long term weight loss)

3. Strength Training ( Here is the final key. Unfortunately it is the one
method everyone tries to avoid. This one is going to give you the greatest bang
for your buck. It’s the gift that keeps on giving)

Weight loss with cardio alone will make you go from a big Apple shape to a small
Apple shape. It will not develop muscle to give you an athletic shape.

Josh Altshule NSCA, ACE, Certified Personal Trainer dynamic1on1.com dynamic1on1.com

Tags: cholesterol, diet, muscle mass, sleep, weight Loss

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Losing weight is a big worry for many people. Each year, yet another diet book, exercise plan or fat burning potion is added to the pile in the closet. None of these get-thin-quick gimmicks seem to work, and in some cases, the fat returns in greater numbers than it left. The big question is: how to lose body fat, and how to keep from finding it again.

All of these fat-busting plans are ignoring the basic truth of weight loss: you have to work hard, and carry on working hard, to loose inches and keep in shape. A quick loss plan does not cover you for the period after you complete the programme. If you have a six-week inch-loss plan, what happens on the seventh week? What happens a month after you finish? It won’t take too long for that fat to come back. A weight loss supplement that is supposed to burn body fat will probably waste your money, and will not help you.

The most important factor in burning body fat is diet. No matter how many hours you put in at the gym, if you are still consuming more calories than you burn you will carry on gaining weight. Take a close look at your diet. An ideal weight-loss programme includes regular meals, and a fat-limitation diet that is 55% carbohydrates, 30% protein, and 15 percent fat. Cutting fat out of your diet completely, or skipping meals, could convince your body that you are starving, and this means it will try and store whatever fats come its way – exactly the opposite of what you wanted. A balanced diet combined with exercise is the only way to burn fat and keep it off. If you find that you are having problems losing those last few pounds, then dropping carbs and increasing protein will probably provide you with the answer.

Exercise is another important factor in weight loss. Burning body fat means getting the body to use stored fat as an energy source. The intensity of exercise, the length of time the exercise is performed for, and diet are the major factors in influencing the body to use fats instead of glucose for fuel. You should focus on increasing your physical activity rather than drastically reducing the amount of food you eat. Losing more one kilo a week implies that you are losing muscle rather than fat.

The most suitable kind of fat burning exercise is aerobic. A low to moderate exercise of this kind will burn fat, whereas the higher intensity exercise will just burn glucose. Any exercise will burn more stored carbohydrates at the beginning, and it usually takes between 20-30 minutes for any fat to be burned at all. Of course, the greater the intensity of exercise, the more calories are burned, but for many people, a lower intensity of exertion is the most practical. Over exercising is a danger which everyone should be aware of, and if you are worried about risk of injury, consult your doctor before beginning.

Regular aerobic training should be complimented with some weight training. Many people are intimidated by this, especially as it is possible to gain weight when you begin. However, resistance training is essential if you wish to build muscle (muscle cells burn calories more quickly than fat cells – 50-100 calories per kilogram of muscle a day as opposed to 5-7 per kilogram of fat. Strength training is the best way to increase muscle mass, and in addition to an aerobic exorcise will help burn body fat.

Discover free how to have a 6-pack of washboard abs at

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