tag:blogger.com,1999:blog-60166448787669484212024-03-12T20:14:25.660-07:00Longevity LifestyleA collection of health promoting lifestyle behavior, longevity diets, longevity exercises and longevity ideas on how to live longer and have a healthy life.Unknownnoreply@blogger.comBlogger20125tag:blogger.com,1999:blog-6016644878766948421.post-36902600718768585662010-04-18T19:29:00.000-07:002010-04-18T19:46:56.500-07:00Reading Nutrition Labels<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><span style="font-size: small;">Today, manufacturers are required to provide Ingredient Lists and Nutrition Fact Labels on any packaged food. These labels are your tools in helping you make healthier food choices. Be- coming savvy about how to read these labels will help you to make better decisions about foods you buy and prepare.<br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><span style="font-size: small;"><span style="font-size: large;"><b>How to Read the Ingredients List</b></span><br />
The Ingredients List will provide you with information on what foods, spices, and possible chemicals make up the food. Ingredients listed on food labels are listed in order by weight. The largest ingredient in the food is listed first and the one in the least amount is listed last. You want to avoid any foods that have fat, oils and sugars (or any derivatives of these ingredients) listed first. Further, if you never heard of the ingredient or can’t pronounce it, there is a good chance it is a chemical or an unnatural ingredient. Whole foods are best and you should be able to recognize all or most of the ingredients. Below are some examples of ingredients you don’t want listed first on a package label.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOylKY4AUQvVbPXhV5o8FfrSy34KOga80yC12X3U_dov-TT4aGAhPhWl7uvwtIUqpMf_oKBZW2NwjJyMXqAb-PgWh-Y3PW_0xCVa65UGOXfmlU7LC-ZMi_53cV7wXbtDXyfWuzb7RHIZA/s1600/New+Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOylKY4AUQvVbPXhV5o8FfrSy34KOga80yC12X3U_dov-TT4aGAhPhWl7uvwtIUqpMf_oKBZW2NwjJyMXqAb-PgWh-Y3PW_0xCVa65UGOXfmlU7LC-ZMi_53cV7wXbtDXyfWuzb7RHIZA/s400/New+Picture.jpg" width="400" /></a></span></div><br />
<span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">How to Read the Nutrition Facts Label</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">The Nutrition Facts label provides you with more detailed nutritional information about the food or product. Here you will understand how different foods and products stack up against one another so that you can choose healthier options.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN2mvBhyphenhyphenjuwW3MqmU1FZXdSfvbIqHAT7dECfD330TeZBfqFa4qrsMRWjx1Rh9Jax1Sofm381SWCj7VIzqQsUdVAYuKDRmebDjSILGvJFWn-pDiyioy58sU70egjlvWLkQJ7JGwRnRxOwQ/s1600/nutrition_label2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN2mvBhyphenhyphenjuwW3MqmU1FZXdSfvbIqHAT7dECfD330TeZBfqFa4qrsMRWjx1Rh9Jax1Sofm381SWCj7VIzqQsUdVAYuKDRmebDjSILGvJFWn-pDiyioy58sU70egjlvWLkQJ7JGwRnRxOwQ/s400/nutrition_label2.jpg" width="225" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">1. <b>Serving Size:</b> The serving size tells you what is a recommended serving size of the food. Here are some tips to consider:</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * If you aren’t used to measuring or weighing your food, measure your portions until you become comfortable with standard portion sizes.</span></span></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * If you eat more or less than the recommended serving size, the rest of the information on the label needs to be adjusted to reflect the amount you are consuming. (E.g., if you have 2 times the serving, all nutritional values must be multiplied by 2)</span></span></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * When comparing foods, ensure you are comparing based on equal portion sizes</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">2. <b>Calories:</b> Calories provides you with a measure of how much energy you get from a serving of the food. Remember that the number of servings you consume determines the number of calories you actually eat. For instance, if you have two servings of a food, you will have to double the calories listed per serving size to know how many calories you have consumed. A good gauge to understand if something is high in calories is listed below:</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * 40 Calories is low</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * 100 Calories is moderate</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * 400 Calories or more is high</span></span><br />
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<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">3. <b>Calories from Fat:</b> Fat Calories tells you how many calories of the food are specifically fat calories. Each gram of fat is worth 9 calories. No more than 30% of your calories for the day should come from fat. A good rule of thumb is to eat a maximum of 3 grams of fat or 30 fat calories per 100 calories of food.</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">4a. <b>Total Fat: </b>Total fat explains how much of both good fats (monounsaturated and polyunsatu- rated fats) and bad fats (saturated and trans fats) are in the food.</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Optimally, you should have no more than 3 grams of fat per 100 calories</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * When comparing products/foods, be sure to compare the same serving sizes and </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> then look at the amounts of total fat, saturated fat and calories in a serving of each </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> product. Choose the one with the least amount of each.</span></span><br />
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<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">4b. <b>Saturated Fat:</b> A ‘bad fat,’ saturated fat is found in foods including butter, margarine, fats from meat and pork, full-fat dairy products, eggs, palm and coconut oils and many fast foods. It is best to avoid or limit foods that have saturated fat. Your daily intake should be no more than 10% of your daily caloric intake (less than 1 gram per 100 calories).</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">4c. <b>Trans Fat:</b> Also a ‘bad fat,’ Trans Fats are created during cooking and/or processing. These fats are often found in commercially baked products. These fats should be eliminated from your diet. 5a. Cholesterol: A combined number telling you how much of both good (HDLs) and bad cholesterol (LDLs) are in the serving.</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * It is best to eat no more than 300mg per day</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * When comparing products/foods, first ensure you are comparing the same amount </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> for </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">a serving size and then look at the amounts of cholesterol in each and choose </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> the one </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">with the least amount</span></span><br />
<span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">5b. <b>Sodium:</b> The amount of sodium in the serving.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * It is best to eat no more than 2,400mg per day.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * When comparing products/foods, first ensure you are comparing the same amount </span></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> for a serving size and then look at the amounts of sodium in each and choose the </span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> one with the least amount.</span></span></div><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">6a. <b>Carbohydrates:</b> The total amount of carbohydrates in the food. It includes simple carbs and sugars, complex carbs and fiber. When foods contain carbohydrates, it is best if those carbo-hydrates contain some amount of fiber (see dietary fiber).</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">6b. <b>Dietary Fiber:</b> How much fiber is in a serving of the food. It is found mostly in complex carbohydrates such as whole grains, fruits, vegetables and beans.</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Try to eat between 20 and 35 grams per day</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * The higher the fiber content of a product, the lower the sugar content in the food</span></span><br />
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<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">6c. <b>Sugars:</b> The number of grams of carbohydrates per serving specifically made up of sugar. It is best to have this number low. When looking at total carbohydrates, the closer the sugar gram value is to the total carbohydrate gram value, the less fiber you have in the food, meaning the less satiated you will feel.</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">7. <b>Protein:</b> How many grams of protein are in a serving. It is always good to maintain a balance of protein, carbohydrates and fats in a meal. If this food doesn’t contain proteins, try to combine it with another food that has protein.</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">8. <b>% Daily Values:</b> Tells you what percentage of your recommended daily allowance is provided by the serving of food. Note however, It is based on a 2,000 calorie diet. Generally, a value of 5% is considered low and a value of 20% is considered high. If you consume other than 2,000 calories a day to maintain a healthy body weight understand that these percentages may be different. Regardless, it is a good way to compare other products.</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">9. <b>Vitamins and Minerals:</b> How much of recommended vitamins and minerals are in the serving. You should aim to reach 100% for all required vitamins and minerals. To ensure you are getting your required daily intake, take a multivitamin.</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">10. <b>Recommended Amounts:</b> The recommended daily amount for each nutrient for both a 2,000 calorie diet and a 2,500 calorie diet. If you need to consume more or less calories than 2,000 or 2,500 day to maintain a healthy body weight, the recommended amounts for fat, carbohydrates and protein will change.</span></span></div><span style="font-size: small;"></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">11. <b>Calories per Gram:</b> This shows the caloric weight of each macronutrient – Fats, Carbohy-drates and Protein. It is best to choose foods that are well balanced, containing all nutrients.</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><i><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <a href="http://www.sheerbalance.com/" style="color: blue;">http://www.sheerbalance.com</a></span></span></i></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6016644878766948421.post-47208967095338370092010-04-18T00:15:00.000-07:002010-04-18T00:30:14.178-07:005 Ingredients to Avoid<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Reading ingredient labels doesn’t have to be difficult. It is pretty simple in fact. Basically, if you don’t know what the ingredient is, or if you have never heard of it, there is a good chance that it is a chemical or processed ingredient that you don’t want to ingest. In general, each ingredient should be a whole food that isn’t processed. That said it can still be a bit daunting.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Below, I’ve listed five typical ingredients that you should avoid at all costs. And if they are listed first, second or third on the ingredient list of a packaged product, you definitely want to take a pass and opt for something else.</span></span><br />
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<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">1. <span style="font-size: large;"><b>Sugar</b></span></span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Refined sugars should be avoided for several reasons:</span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * They raise your insulin levels and as a result, can depress the immune system, </span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> weakening your ability to fight disease.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * Further, they cause weight gain and promote storage of fat.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * Lastly, refined sugars provide you with no vitamins or minerals, so in order for </span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> them to be metabolized, they draw on the body’s reserves of <a href="http://www.blogger.com/goog_2008922816"><i style="color: blue;">vitamins and </i></a></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://www.sheerbalance.com/nutrition-section/healthy-diet/"><i style="color: blue;"> minerals</i></a><span style="color: blue;">,</span> depleting your body’s nutrients. </span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Solution: </b>Look for foods that are naturally sweetened (fruit or honey). If you must have sugar, opt for pure cane sugar that has not been refined.</span></span></div><div style="text-align: justify;"><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">2. <span style="font-size: large;"><b>Bleached White Flour</b></span> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Unbleached flour is a perfectly fine ingredient. However, if the product has bleached flour, stay away. The bleaching process takes a lot of the nutrients and fiber out of the flour. As a result, the product ends up having mostly empty calories, providing little to no nutritional value to your diet.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Solution:</b> If choosing a wheat or grain based product, consume those that have whole grains or unbleached flour.</span></span></div><div style="text-align: justify;"><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">3. <span style="font-size: large;"><b>Partially Hydrogenated Soybean Oil / Hydrogenated </b></span></span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b> Soybean Oil</b></span></span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Hydrogenated soybean oils are created because they have a higher melting point, which makes them attractive for baking and extends their shelf-life. Unfortunately, they aren’t attractive to you or your waistline. These <i style="color: blue;"><a href="http://www.sheerbalance.com/nutrition-section/healthy-diet/fats">fats</a></i> can cause coronary disease and may be linked to cancer.</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Solution:</b> Don’t consume products with these ingredients. Opt for those that have <i style="color: blue;"><a href="http://www.sheerbalance.com/nutrition-section/healthy-diet/fats">mono- unsaturated and polyunsaturated fats</a></i> instead.</span></span></div><div style="text-align: justify;"><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">4. <span style="font-size: large;"><b>High Fructose Corn Syrup</b></span></span></span></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In short, high-fructose corn syrup is an unnatural product that is a very, very sweet, highly processed and refined cornstarch. This manufactured substance is sweeter than and digested differently than sugar.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * The body processes it directly through the liver and is then stored as fat.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * Further, there is once again, no nutritional value, giving you only empty </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> calories to digest.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * Lastly, this sweetener may be linked to several diseases including type 2 </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> Diabetes.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Solution:</b> Opt for only natural sweeteners, foods that are naturally sweet (fruit or honey) or natural herbs, such as stevia.</span></span></div><div style="text-align: justify;"><br />
<div style="text-align: left;"><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">5. <span style="font-size: large;"><b>Aspartame/Saccharin/Sucralose/Phenylalkaline</b></span></span></span></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Any artificial sweetener is bad for you. They are unnatural and are processed derivatives of food and/or chemicals that aren’t natural for us to digest. They can cause havoc on your metabolism and your energy levels. Further, there is strong evidence that these are toxic and may cause cancer, as well as other diseases.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Solution: </b>Opt for only natural sweeteners or stevia, a natural sweet herb.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Notice, these five ingredients are all either fat or sugar related. In general, the more you can avoid bad fats and refines sugars, the better off you are. When possible, always look for natural and whole foods. If a food is packaged, there is a good chance that there might be unwanted added preservatives or ingredients that you want to avoid.</span></span><br />
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<span style="font-size: x-small;"><i><span style="font-family: Arial,Helvetica,sans-serif;">Source: <a href="http://www.sheerbalance.com/" style="color: blue;">http://www.sheerbalance.com</a></span></i></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-86189839777851852792010-04-17T09:30:00.000-07:002010-04-16T02:52:24.947-07:0010 Commandments of Food Safety<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx5-d09zeBCYEy8Lhw4TLqgQGPPjufjSOp1gLpEd9DvD0r9ElogiQMd28qcaLxLYdORoOysr-47W-KgBklcagptOESg5Fptp8hWCOhJqwyA63sAONrp3qAWIr8hMe8IWYBEPaEYzbhd1I/s1600/eggs_310.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx5-d09zeBCYEy8Lhw4TLqgQGPPjufjSOp1gLpEd9DvD0r9ElogiQMd28qcaLxLYdORoOysr-47W-KgBklcagptOESg5Fptp8hWCOhJqwyA63sAONrp3qAWIr8hMe8IWYBEPaEYzbhd1I/s200/eggs_310.jpg" width="200" /></a></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">Every year 76 million Americans get sick from food, according to the Centers for Disease Control. Nothing you can do will ever guarantee 100 percent protection against foodborne illness, but there are some simple precautions that help to reduce your risk. Below are our “10 Commandments of Food Safety--basically the advice that we keep hearing again and again from food-safety experts. How many do you follow?</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1. Use a “refrigerator thermo- meter” to keep your food stored at a safe temperature (below 40°F).</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">Cold temperatures slow the growth of bacteria. Ensuring that your refrigerator temperature stays at 40°F or colder is one of the most effective ways to reduce your risk of foodborne illness. You can buy a “refrigerator/freezer thermometer” at appliance stores, home centers (e.g., Home Depot) and kitchen stores--including online ones, such as cooking.com.</span></div><div style="text-align: justify;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. Defrost food in the refrigerator, the microwave or in </span></b></span></div><div style="text-align: justify;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">cold water, never on the counter.</span></b></span><span style="font-family: Arial,Helvetica,sans-serif;"> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Perishable foods should never be thawed on the counter for longer than 2 hours because, while the center of the food may remain frozen, the outer surface may enter the Danger Zone, the range of temperatures between 40° and 140°F, in which bacteria multiply rapidly. If you’re short on time, use the microwave--or you can thaw meat and poultry in airtight packaging in cold water. Change the water every half hour (so it stays cold) and use the thawed food immediately.</span></div><div style="text-align: justify;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. Always use separate cutting boards for raw meat/ </span></b></span></div><div style="text-align: justify;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">poultry/fish and produce/cooked foods.</span></b></span><span style="font-family: Arial,Helvetica,sans-serif;"> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Bacteria from uncooked meat, poultry and fish can contaminate cooked foods and fresh produce. An important way to reduce this risk is to use separate cutting boards for raw meat/poultry/fish and produce/cooked foods.</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. Always cook meat to proper temperatures, using a calibrated instant-read thermometer to make sure.</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">One effective way to prevent illness is to use a food thermometer to check the internal temperature of meat, poultry and egg dishes. The USDA Recommended Safe Minimum Internal Temperatures are as follows: beef, veal and lamb (steaks and roasts), fish, 145°F; pork and ground beef, 160°F; poultry, 165°F. In the EatingWell Test Kitchen we often recommend cooking meats like roasts and steaks to lower temperatures, closer to medium-rare, so that they retain their moisture. However, we recommend that those who are at high risk for developing foodborne illness--pregnant women and their unborn babies and newborns, young children, older adults, people with weakened immune systems or certain chronic illnesses--follow the USDA guidelines.</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5. Avoid unpasteurized (“raw”) milk and cheeses made from unpasteurized milk that are aged less than 60 days.</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">Raw milk is milk from cows, sheep or goats that has not been pasteurized (heated to a very high temperature for a specific length of time) to kill harmful bacteria that may be present. These bacteria--which include salmonella, E. coli and listeria--can cause serious illness and some- times even death. The bacteria in raw milk can be especially dangerous to pregnant women, children, the elderly and people with weakened immune systems. Raw-milk cheeses aged 60 days or longer are OK, since the salt and acidity of the cheesemaking process make for a hostile environment to pathogens.</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6. Never eat “runny” eggs or foods, such as cookie dough, that contain raw eggs.</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">Even eggs that have clean, intact shells may be contaminated with salmonella, so it’s important to cook eggs thoroughly until both the yolk and the white are firm. Casseroles and other dishes containing eggs should be cooked to 160°F (use an instant-read food thermometer to check). In the EatingWell Test Kitchen, we don’t always recommend cooking eggs fully. However, we recommend that those who are at high risk for developing foodborne illness--pregnant women and their unborn babies and newborns, young children, older adults, people with weakened immune systems or certain chronic illnesses--follow the USDA guidelines. If you can’t resist runny eggs--or sampling cookie batter--use pasteurized eggs. They’re found near other eggs in large supermarkets.</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">7. Always wash your hands in warm soapy water for at least 20 seconds before handling food and after touching raw meat, poultry or eggs.</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">You can pick up a lot of bacteria out in the world, so it’s important to always wash your hands before you eat or prepare food. You should also wash your hands after touching any uncooked meat, poultry and fish or eggs, as bacteria from these foods can contaminate cooked foods and fresh produce. Use soap and warm water and wash thoroughly--for at least 20 seconds.</span></div><div style="text-align: justify;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">8. Always heat leftover foods to 165ºF.</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">The USDA recommends heating all cooked leftovers to 165°F in order to kill all potentially dangerous bacteria.</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">9. Never eat meat, poultry, eggs or sliced fresh fruits and vegetables that have been left out for more than 2 hours (1 hour in temperatures hotter than 90°F).</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">If you leave perishable foods out of the refrigerator or freezer for more than 2 hours they may enter the Danger Zone--the unsafe temperatures between 40° and 140°F, in which bacteria multiply rapidly.</span></div><div style="text-align: left;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">10. Whenever there’s a food recall, check products stored at home to make sure they are safe.</span></b></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">You should discard any food that’s been recalled because it’s associated with the outbreak of a foodborne illness. But according to a survey conducted by Rutgers University during the fall of 2008, only about 60 percent of Americans search their homes for foods that have been recalled because of contamination.</span> <span style="font-family: Arial,Helvetica,sans-serif;">For more information on food recalls, visit </span><a href="http://www.recalls.gov/" style="color: blue; font-family: Arial,Helvetica,sans-serif;" title="www.recalls.gov">www.recalls.gov</a><span style="font-family: Arial,Helvetica,sans-serif;">. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: x-small;"><i>Source: <a href="http://www.eatingwell.com/" style="color: blue;">http://www.eatingwell.com</a> </i></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-50086226123703206872010-04-16T08:58:00.000-07:002010-04-16T02:56:15.739-07:00Healthy Aging Diet Guidelines<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8MToSO5xrkiJ_dZzJNldiG1LqqkrIhud1B4EocyjCMU90wDnynxb_aFFX-BP1x2Hn5L97X76AEMXYRDhEoPbWAUb4ngk0_X2Fl7eKTM0jZVa-X3gK57-h6LAwvQBAv14_n_AeTGIN8Ms/s1600/dinner_2_310_0.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8MToSO5xrkiJ_dZzJNldiG1LqqkrIhud1B4EocyjCMU90wDnynxb_aFFX-BP1x2Hn5L97X76AEMXYRDhEoPbWAUb4ngk0_X2Fl7eKTM0jZVa-X3gK57-h6LAwvQBAv14_n_AeTGIN8Ms/s200/dinner_2_310_0.jpg" width="200" /></a></div><span style="font-size: small;">Aging is inevitable. The so-called fountain of youth? Sadly, just a beautiful fantasy. Still, you can exert some control over your decade-by-decade destiny. By following a healthy lifestyle--that is, eating a nutrient-packed diet and staying active throughout life (or starting right now)--you can help slow the aging process and perhaps even stave off age-related chronic diseases, including osteoporosis, diabetes and heart disease. While basic nutrition needs remain pretty constant throughout life, requirements for specific nutrients may increase--or decrease--slightly as you get older. Also, as we age, caloric needs drop, making it ever more important to pack your diet with the good stuff--vegetables, fruits and whole grains, for example--and limit less-healthy treats. The nutrition experts at EatingWell recommend the following eating tips for healthy aging.</span></div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>Pack your diet with plant-based foods.</b></span><br />
Fruits, vegetables, whole grains and other plant-based foods are rich sources of phyto-chemicals, beneficial compounds that may help protect against age-related conditions like heart disease, high blood pressure and macular degeneration, a leading cause of blindness in older people. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans and the remaining one-third or less with lower-fat sources of protein, like fish, poultry or lean meat. Choose vegetables and fruits that represent a rainbow of colors: dark leafy greens (e.g., kale and spinach), deep yellow and orange vegetables (e.g., corn and sweet potatoes), tomatoes and other red foods (e.g., bell peppers, strawberries) and blue and purple powerhouses like blueberries and purple grapes.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>Keep weight in check.</b></span><br />
As you get older, your body loses lean body mass (muscle) and your metabolism, or the rate at which you burn calories, slows. Bottom line: Through the years, you’ll need fewer calories to maintain a healthy weight. Stay within a healthy range by filling up on lower-calorie nutrient-packed foods--particularly vegetables and fruits--and cut back on foods that contain a lot of fat or added sugars. Carrying around extra pounds can increase your chances of developing heart disease, diabetes, high blood pressure, joint problems and some cancers.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>Go easy on fat.</b></span><br />
Eating some fat is important for health but certain fats are better than others. Vegetable oils like olive or canola are your best choices because they are high in heart-healthy monounsaturated fats and low in the saturated fats that are associated with increased risk for conditions including heart disease and cancer. Limit foods that are high in saturated fats: animal products like fatty red meats and full-fat dairy products. <br />
<span style="font-size: small;"> </span><br />
<span style="font-size: large;"><b>Concentrate on calcium.</b></span><br />
Getting enough calcium (and vitamin D, see below) can help prevent osteoporosis, the leading cause of bone fractures in older adults (see our Bone Health Center). If you’re 50 or older, you need 1,200 mg of calcium. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk and orange juice, and fish with edible bones (like canned salmon or sardines). Other food sources of calcium include dark green vegetables, such as kale, broccoli and okra. If meeting your calcium needs through food seems daunting, talk with your doctor about whether you may need a supplement.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>Don’t forget about D.</b></span><br />
Vitamin D, which you need to absorb calcium properly, is a unique nutrient in that it’s available only in a few foods: fatty fish, egg yolks and fortified milk. We get most of our vitamin D through sun exposure: when UV light penetrates skin, skin cells produce a compound that the liver and kidneys convert to vitamin D. But as you age, skin becomes less efficient at syn- thesizing D. To meet increased needs with age, many experts recommend a supplement. (The recommended daily intake for people aged 51 to 70 is 400 IU; those over 70 need 600 IU--but many medical experts say that these recommendations are outdated and that most people, particularly those aged 50-plus, should aim for 1,000 IU.) Talk with your doctor about what’s best for you.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>“B” aware of changing nutrient needs.</b></span><br />
As you age, your stomach produces less gastric acid, which makes it harder for the body to absorb vitamin B12--a nutrient that helps keep blood and nerves healthy--from natural food sources. (These include meat, fish, eggs and dairy products like yogurt and milk.) Since data suggest that up to one-third of older people can no longer absorb the vitamin from food, nutrition experts advise that people aged 50-plus get the recommended daily intake (2.4 mcg) of B12 from fortified foods, such as cereal or supplements. A multivitamin that supplies 100 percent the daily value should do you fine.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>Keep moving!</b></span><br />
It's never too late to reap the benefits of exercise. Research shows that regular exercise--at any age--not only helps prevent heart disease, diabetes, osteoporosis and some cancers, but also burns calories, gives you energy, relieves stress, helps you sleep better and improves strength and balance. What’s more, studies show exercise increases blood flow to the brain and may even help new brain cells grow, which keeps the mind sharp. The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy and aim for at least 30 minutes of moderate activity a day.</div><div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
<span style="font-size: large;"><b>If you drink, do so in moderation.</b></span><br />
Studies show that drinking moderate amounts of alcohol may protect against heart disease. But consuming alcoholic beverages may interfere with the effectiveness of certain medications. It also may increase the risk for some kinds of cancer. (The American Institute for Cancer Re- search recommends avoiding alcohol altogether.) It’s important to weigh for yourself the risks and benefits. If you decide to drink, limit alcoholic beverages to no more than two drinks a day for men and one for women.</div><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: large;"><b>Play it safe with food storage and prep.</b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">As you get older, your risk of foodborne illness increases (likely in part due to an aging immune system, say experts). Store and handle food properly (think: keeping your fridge at a safe temperature; avoiding cross-contamination in the kitchen).</span><br />
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<span style="font-size: x-small;"><i>Source: <a href="http://www.eatingwell.com/" style="color: blue;">http://www.eatingwell.com</a></i></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-1017802706398235912010-04-15T08:33:00.000-07:002010-04-15T08:33:56.667-07:00Antidotes for Aging Parts<div style="text-align: justify;"><span style="font-size: small;"><b><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">Brain</span></span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">From our mid-twenties on, the brain--particularly the frontal lobe, where much of problem-solving and short-term memory is processed--shrinks at a rate of 2 percent per decade. A 2006 study in Neurology showed that people who ate two or more daily servings of vegetables, especially leafy greens, had the mental focus of people five years their junior.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">GI Tract</span></b></span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">As we age, nerve cells that control muscles that move food through the digestive tract gradually die off, especially in the large intestine--one reason why constipation may occur more frequently as you get older. Fiber helps keep things moving. Men 50-plus should aim for 30 grams of fiber per day; women, 21 grams. Get your fill by eating plenty of whole-grain cereals and breads, fruits, vegetables and beans.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Skin</span></b></span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In our twenties, production of collagen (a fiber that keeps skin firm) slows and dead skin cells shed less quickly. Good genes can keep you looking young but research suggests that lycopene and beta carotene also may help by scavenging for free radicals that contribute to skin aging. Eat sweet potatoes, carrots, cantaloupe and leafy greens for beta carotene and include lycopene-packed tomatoes and watermelon in your diet.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Muscle Mass</span></b></span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Metabolism slows by 1 to 2 percent each decade after age 30. When you’re young, muscle burns up to 10 times more calories per pound than fat. As you age, muscle metabolism de- creases. So even if you maintain the same level of exercise and calorie intake, you tend to accumulate fat. Regular exercise can help offset reduced muscle metabolism and help you stay lean. So will choosing nutrient-dense, lower-calorie foods.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Eyes</span></b></span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Years of exposure to UV light and smoke may contribute to age-related macular degeneration (AMD), a leading cause of blindness in older people. But an antioxidant-rich diet may help. Studies link higher intakes of vitamins C and E, beta carotene and zinc as well as lutein and zeaxanthin (antioxidants in yellow and green vegetables and egg yolks) and omega-3 fats with reduced risk for AMD.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Heart (and Blood Vessels)</span></b></span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Over the years, the heart and artery walls thicken and stiffen, which often results in high blood pressure and plaque buildup. Earlier this year, Greek scientists reported that the more closely people followed a Mediterranean diet--rich in vegetables, fruits, whole grains, beans, fish and poultry, dairy and olive oil, with moderate amounts of wine and little red meat--the less likely they were to develop high blood pressure, high cholesterol or obesity.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Bones</span></b></span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">From age 30 on, cells that build bone become less active while those that dismantle bone keep working. (In women, decreasing estrogen during menopause accelerates this loss.) Bone- strengthening calcium and vitamin D, which enhances calcium absorption, become increasingly important as you age. New research indicates that vitamin K--essential to the proteins that rebuild bone and abundant in leafy green--also helps reduce age-related bone loss.</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><i><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <a href="http://www.eatingwell.com/" style="color: blue;">http://www.eatingwell.com</a></span></span></i></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-18328933636401100412010-04-06T21:38:00.000-07:002010-04-11T22:56:28.280-07:00Cardiologist Offers 9 Longevity Tips<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dr. Frederic J. Vagnini, a medical director of the Heart, Diabetes & Weight Loss Centers of New York, after more than 20 years of performing heart surgery and helping prevent heart diseases, shares his 10 secrets to a long life:</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1. Reduce your risk factors.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">Know your family health history. Lower your blood pressure and stress level. Exercise daily. Make sure you get enough sleep. If you smoke, stop. Maintain a proper weight.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. Know your numbers.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">Many doctors do not order all the blood chemistry tests you need. Tell your doctor you want a metabolic profile, a comprehensive thyroid profile, a check of your vitamin levels and a fractionated lipids test.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. Eat for longevity and prevention.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">He recommends the Mediterranean diet (see website eldr.com/Mediterranean). People with insulin, weight or diabetes problems may do better with a low-carb version.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. Exercise.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">Do some type of cross-training, which included aerobic exercise and resistance training. Swimming is also excellent. Increase walking.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5. Reduce inflammation and increase immunity.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">Take antioxidants and other nutrients including omega-3 fatty acids, vitamin D and resveratrol.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6. Stabilize blood vessel walls.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">A new blood test, Lp-PLA2, measures the amount of a specific enzyme in the blood that occurs when there is an active atherosclerotic process that could lead to a heart attack or stroke.</span></span></div><div style="text-align: left;"><br />
<span style="font-size: small;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">7. Become proactive about fighting Alzheimer's disease and dementia.</span></b></span></span></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Following a sound heart program will go a long way toward preventing neurocognitive problems. Thyroid and adrenal function are also important. Very frequently, high glucose levels are associated with brain problems.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">8. Check for toxic heavy metals.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">A simple blood test can determine the levels in your body, and there are strategies for removing these toxins. Discuss this with your doctor or check eldr.com.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">9. Balance your hormones.</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">Declining hormone levels can have a detrimental impact on health and longevity.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"></span><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <i><a href="http://www.thespec.com/" style="color: blue;">http://www.thespec.com</a></i></span></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-58112147694544837952010-04-06T08:44:00.000-07:002010-04-05T08:47:39.423-07:00Tea: The Elixir of Life<div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Delicious, low-calorie, and brimming with antioxidants, tea is quickly becoming the most commonly consumed beverage worldwide, after water. Even in the U.S., its popularity is rapidly growing. And why not? With the health benefits you stand to gain, you, too, will want to drink up.</span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Soak Up the Health Benefits</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">It is no wonder that tea is the beverage most commonly enjoyed by centenarians around the world. Tea is full of powerful antioxidants that improve concentration, gently boost energy, and make people happier. The free radical-inhibiting property of tea is more potent than that of vitamin E, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). The polyphenols in tea, especially the catechins, are powerful antioxidants that help ward off diabetes and cancer.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">To get the most health from your tea, brew it fresh from tea bags or loose leaves and herbs, as instant and bottled teas contain less active compounds. Let the tea steep for three to five minutes to extract the most beneficial compounds. Drink to your health!</span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Cut the Morning Coffee</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">For many people, the first thing they reach for in the morning is coffee. Although it may initially give you a jolt, coffee actually depletes your vital essence, "borrowing" energy that you didn't have in the first place.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Caffeine acts as a central nervous system stimulant. It causes you to experience stress, anxiety, a racing mind, and even insomnia, working against your attempts to relax the body and calm the mind. A healthier alternative to coffee is herbal tea. On average, a cup of black tea contains about one third of the caffeine you would get from the same cup of coffee. Green tea contains about one sixth of that amount.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Of course, caffeine content will vary depending on the particular tea and the brewing time. One way to naturally decaffeinate your tea is to steep for 45 seconds, pour out the liquid but keep the tea leaves, then add fresh boiling water and let it steep for 3-5 minutes or longer to allow the beneficial polyphenols to be extracted from the tea. </span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Slim Down with Tea</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">As a weight loss tool, tea is a wonderfully cleansing way to flush the system, replace fluids - and pump the body full of powerful antioxidants at the same time. Aside from the health benefits, tea is a zero-calorie beverage, making it your best choice for weight loss. Pass on the diet soda, loaded with sugar and bone-weakening bubbles, and go for tea.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">It is best to drink tea unsweetened and without milk, which can minimize some of the health benefits. To sweeten the tea without the extra calories, forgo the sugar and try instead honey, stevia products, or a stick of cinnamon.</span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">The Healthy Varieties of Herbal Teas</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Aromatic and chock full of amazing health benefits, herbal teas are made from various leaves, roots, bark, or flowers. Here are just a few:</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <b> * Ginger:</b> Soothes the digestive system and keeps your energy fired up</span><br />
<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <b>* Chamomile:</b> Settles the stomach and is calming and soothing for the </span></div><div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> nervous system</span></div><div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <b>* Peppermint:</b> Increases healthy gastric secretions, relaxes the intestines, </span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> and settles the stomach </span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <b>* Dandelion:</b> Detoxifies and supports healthy liver functions</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <b>* Valerian:</b> A natural herbal substitute for sleeping pills</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">You can combine these herbs in any combination according to your taste and health pre- ferences. Among my patients, an incredibly popular herbal tea is Internal Cleanse Tea, which is specially combined to detoxify, calm nerves, clear the mind, balance emotions, and ease digestion. This tea formula is available online at askdrmao.com.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"><span style="font-size: x-small;">Source: <a href="http://www.askdrmao.com/" style="color: blue;"><i>http://www.askdrmao.com </i></a></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-78424063782281782462010-04-05T08:33:00.000-07:002010-04-05T08:33:44.247-07:008 Super Food Swaps for Longevity<span style="font-family: Arial,Helvetica,sans-serif;">Trying to change your habits and routines can be daunting, even when you know the changes are for the better. Try these 8 simple switches below to slim down and live a long and healthy life.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1. Swap green tea for coffee</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif;">For many people, the first thing they reach for in the morning is coffee. Caffeine acts as a CNS (central nervous system) stimulant, causing you to experience stress, anxiety, a racing mind, and even insomnia. For a calmer energy boost, cut the coffee and go for green tea. On average, a cup of green tea contains about one sixth of the amount of caffeine you would get from the same cup of coffee. Even better, green tea is full of powerful antioxidants that ward off cancer, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). Also, when combined with ex<span style="font-size: small;">ercise, green tea can help you lose weight.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. Try trailmix in place of fatty snacks</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Carry dried fruits and nuts with you as healthy snacks to replace any unhealthy ones you usually eat. Just a handful every day can help improve circulation and muscle tone. Research shows that many of these nuts and seeds are rich sources of vitamin E, lignans, and omega-3 fatty acids, which help prevent heart disease and protect you from the ravages of aging.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. Switch brown rice for white rice</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Modern staples around the world often include refined bread, pasta, rice, and corn. These car- bohydrates that have been found to be the culprits in serious conditions like diabetes, stroke, and heart disease, arthritis, and allergies. And there is no question that refined carbohydrates contribute directly to weight gain. So change to whole grains to get complex carbohydrates; said another way, swap "white" for "brown". Substitute white rice, bread, and pasta with brown rice, whole wheat bread, and whole wheat pasta. Other "browns" will bring you anti-aging benefits also. Quinoa and amaranth are two tasty grains rich in protein and easy to cook. Millet, sorghum, and buckwheat are packed with B vitamins.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. Swap fish for red meat</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Red meat does have some health benefits-when eaten in moderation. However, studies have shown that men and women who eat meat every day are three times as likely to develop breast cancer and prostate cancer as those who almost never eat high-fat animal foods. Of all animal products, fish is the healthiest because of its high protein and low-fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. If you just can't leave the red meat behind, choose only free- range, grass-fed, and hormone- and antibiotic-free lean meat, and eat it no more than three times a week.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5. Use olive oil instead of butter</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Butter is the bad kind of fat. Also included in this saturated fat category: peanut oil, coconut oil, palm kernel oil, and lard. All of these elevate cholesterol and triglyceride levels, leading to an increased chance of heart attack and stroke. Switch for olive oil or one of the other monounsa-turated fats, which increase good cholesterol and protect you from heart disease and premature skin aging. Others include canola oil, rice bran oil, walnut oil, flaxseed oil, peanut oil, and sesame oil. Like butter on your bread? Try hummus instead.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6. Swap sweet potatoes for potatoes</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">While filling, potatoes just do not contain the nutritional benefits of sweet potatoes. Yams and sweet potatoes are powerhouse foods that contain higher amounts of beta-carotene and vitamin C than carrots, more protein than wheat and rice, and more fiber than oat bran. They are also rich in plant DHEA (dehydroepiandrosterone)-a precursor hormone that is essential for the body's anti-aging defenses to work.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">7. Swap berries for refined sweets</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar from candies, pastries, sodas, and other refined sweets end up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Instead, satisfy your sweet tooth with a berry tasty treat: blueberries, blackberries, raspberries, cranberries, and cherries. Berries are rich in antioxidants that fight free radicals and can also help remove toxic residue from the system, which is often the cause of chronic fatigue and low energy.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">8. Switch to water in place of soda</span></b></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Soda pop is very high in phosphorus, which in excess actually causes calcium loss from your bones, possibly leading you to osteoporosis. Diet soda is filled with artificial sweeteners such as aspartame or saccharin, which have shown dangerous results in tests with laboratory animals. Your best beverage is filtered water, which flushes your system of the chemicals and toxins that you encounter every day. If water by itself doesn't appeal, turn to juice and tea. One caution about fruit juice is that it tends to be filled with sugar. Cut back on sugar content by watering down your juice: one part juice to three parts filtered water. Unsweetened herbal tea, brimming with health benefits, is another way to go. For a selection of healthy teas that promote total body wellness, click here.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Make these switches and you are on your way to a healthier you!</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <i><a href="http://health.yahoo.com/" style="color: blue;">http://health.yahoo.com</a></i></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-87616324950188116252010-04-05T08:16:00.000-07:002010-04-05T08:16:14.295-07:00Vitamin E – Powerful Antioxidant Protection<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL60BtQkTwxuAWAJp27o4HlmO1kyCVd4bPrlOrrusmbA6rGXNBCPaSltdRouuvAbCPTO99nxz8ly_WTPv8dH8MqQbqoKDbbbAxIwoC7lmlgt6WofbZytuAhBGTvtEaAkYD_b8kLbkq6hE/s1600-h/capsules.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL60BtQkTwxuAWAJp27o4HlmO1kyCVd4bPrlOrrusmbA6rGXNBCPaSltdRouuvAbCPTO99nxz8ly_WTPv8dH8MqQbqoKDbbbAxIwoC7lmlgt6WofbZytuAhBGTvtEaAkYD_b8kLbkq6hE/s200/capsules.jpg" width="200" /></a></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Despite the way it sounds – Vitamin E is not a single vitamin – it’s a whole family of eight vita- mins that are active throughout the body – each of them with unique functions.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Vitamin E is one of the most powerful anti aging nutrients there is and the reason is it’s role in fighting oxidative stress.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Your skin gets hit by a lot of oxidative stress from free radical damage and the result shows in all the obvious signs of skin aging – lines, wrinkles and sagginess.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Although we need to breathe oxygen to stay alive – oxygen can be a risky substance inside the body because it can make molecules overly reactive. These over reacting molecules are called free radicals and they attack and damage the cell structures around them – a process called oxidative stress.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Vitamin E is one of a group of key vitamins and minerals that protect the skin and other cell structures in your body from free radical damage. Some researchers believe that vitamin E is the most important member of this group of antioxidants which includes vitamin C and vitamin A.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">It is this role in preventing free radical damage that has made vitamin E the focus of so much attention in recent years from nutritionists and dermatologists searching for the solution to the aging process.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Vitamin E works as an anti aging powerhouse either through your diet or when applied directly to your skin. Applied directly vitamin E protects the skin from ultraviolet radiation (also called UV light) which is one of the main cause of skin aging. There are many research studies proving beyond doubt that vitamin E applied topically to the skin prevents and repairs UV damage.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Similar studies have been done on vitamin E rich diets. Research has shown that eating a diet rich in vitamin E provides skin cell membranes with the same protection from free radical damage. Since vitamin E is a fat-soluble vitamin it can be stored in the body for some time but you need to keep levels topped up regularly in the diet for adequate anti aging protection</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Vitamin E is more difficult than some vitamins or minerals to obtain from food sources alone. Nutritionists estimate that over 95% of Americans have a diet providing below the recom-mended dieatary level of vitamin E – currently 30 mg per day.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The best food sources are: sunflower seeds (and oil), almonds, olive oil and olives, papaya, avocado and to a lesser degree – spinach and blueberries.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Wheat is potentially an excellent source of vitamin E in food but much of the vitamin E content is destroyed by commercial processing – especially in the processing of white flour. Vitamin E is present in the wheat germ layer which is almost completely removed in most commercial flour production. Using wholemeal flour with a high wheat germ content to make bread or adding wheat germ to breakfast cereals is another way to get vitamin E through food.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Vitamin E in oils and seeds can be damaged by exposure to the air and bottles and containers should kept tightly sealed in dark cupboards to retain maximum vitamin E content. The challenge for most of us will be upping our levels of vitamin E in food to the levels required for healthy aging.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">A vitamin E supplement can help give the highest level of antioxidant protection – but you need to watch what you are getting when you buy a vitamin E supplement.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The vast majority of vitamin E supplements contain only one part of the vitamin E family – a fraction of the vitamin known as alpha-tocopherol. More specifically, most supplements contain a natural form of alpha-tocopherol.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Make sure you buy a supplement with natural vitamin E. Take care to avoid any supplements containing only the synthetic form of alpha-tocopherol – which will be labelled as l-alpha tocopherol.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The maximum upper daily limit of vitamin E (alpha-tocopherol) is 1,000 mg. Although this is a guideline based on alpha-tocopherol vitamin E – you could safely apply this upper limit to all forms of vitamin E.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Whether you choose to increase levels of vitamin E rich foods in your diet or you wish to take a vitamin E supplement – one way or another you should make sure you get enough of this important anti aging vitamin.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <i style="color: blue;"><a href="http://www.simplyantiaging.com/">http://www.simplyantiaging.com</a></i></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-59988488598752433282010-03-16T03:59:00.000-07:002010-03-17T22:35:26.176-07:00Top 10 Anti-aging Nutrition Habits<span style="font-size: xx-small;"><span style="font-family: Arial,Helvetica,sans-serif;">DE6V2Q48NAE7</span></span><br />
<div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">While aging is inevitable, physical decrepitude is not. Many of the outwards signs of growing old can be slowed - and life may even be prolonged - by maintaining a sensible approach to diet.</span></span></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQReT9wZaTaaXneuNr4QiQlNwDSxk8NZiXNz89uNcJQficq0PCjNs7O5cEW5dnGMW-l95U7w6T1fxrrUsJsTwPqx92AJO_y7h7NjhOEnKLcSlbF7eTMbCCKk3YiBMpYZLi2NgESZ6Q9YA/s1600-h/Burger.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> </a></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b>1. Aim at consuming a balanced diet that is rich in fiber.</b> </span> </span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhopj4aEV4mnWvjIfbJwqh50pkjpAApplr99ZT9ed4f9LQwhBkqMs65sObxc64qsboPnx8DKdP2_eJE5cWQQJZ7qoyIfM7svqw8wYopc8dOlK5V1_Rw60FzhByawGvpZldxxv1JZdcXUOA/s1600-h/Vegetable.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhopj4aEV4mnWvjIfbJwqh50pkjpAApplr99ZT9ed4f9LQwhBkqMs65sObxc64qsboPnx8DKdP2_eJE5cWQQJZ7qoyIfM7svqw8wYopc8dOlK5V1_Rw60FzhByawGvpZldxxv1JZdcXUOA/s200/Vegetable.jpg" width="200" /></a></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Ensure your diet is 60 to 65 percent carbohydrate content - that is, fruits, vegetables, breads, pastas and rice.</b> Of this amount, </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">55 per cent should be in the form of complex carbohydrates and whole- grain products, and no </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">more than 10 per cent from simple carbohydrates (cakes, etc.). Complement this with a diet that is 20 to 30 per cent fat content, and finally balance off your diet with 15 per cent protein content - that is, meats, soy and dairy products. It is important to note that, although protein deficiency plays a role in the development of osteoporosis, too much protein can also promote bone loss. So it is imperative to get the correct amount of protein and avoid eating protein in excess.</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">A healthy, balanced diet will help you maintain a healthy body composition and weight and provide you with the nutrients for optimal health and functioning.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Those aged 60 and older should try to get the recommended 20 to 35 grams of fiber each day by consuming a minimum of two servings of fruit, three servings of vegetables and four servings of whole-grains. But you should avoid increasing your fiber intake to great amounts than these listed, because too much fiber can exacerbate existing impairment of the gastrointestinal tract. Try to avoid spicy foods if you suffer from gastrointestinal problems, and this may also help prevent hot flashes.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. Anti-aging Nutrition Habit #2</span></b></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirr44xye2z2u7TBvIQPWlz5AFNOabNKTL8jGUqaCJHyivKWAJIzWgYAoifczRq2AohVB7b4A9HQy8doZNMdzgQdzM5vCA4RGkHW91pbAUGZbojXjwERnLnrCadE-qffRUy8BMzgqMNjkY/s1600-h/Water.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirr44xye2z2u7TBvIQPWlz5AFNOabNKTL8jGUqaCJHyivKWAJIzWgYAoifczRq2AohVB7b4A9HQy8doZNMdzgQdzM5vCA4RGkHW91pbAUGZbojXjwERnLnrCadE-qffRUy8BMzgqMNjkY/s320/Water.png" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Drink more water.</b> Did you know that 50 to 60 per cent of our total body weight is water? Wate</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">r is our life force. Common complaints</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">like headaches, lack of energy, tired and lethargic sensations, injuries, hot flashes and achy joints and muscles have seen to be associated with dehydration. If most women would commit to drinking eight glasses of water every day they would notice a great im- provement in their overall health and energy.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Think of it this way: Every tissue, cell, organ and system is composed of water and functions optimally only in the presence of adequate water levels. Degeneration associated with aging will occur at a quicker rate if you are dehydrated. And you can't use thirst to help you determine when you should be drinking water, because as you age your thirst mechanism does not function as well as it should.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. Anti-aging Nutrition Habit #3</span></b></span><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><b> </b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHNiyoRU97Yn-oCCCLZpL1M7GiDetuWRF446dLdBG-gFLRbnEtiAYl81GgXRo2OFoHJO-2GTMqHLIP7SmTYnj2Fvugqy3fU4KI6KTKV7BG0a_arY2QkG75-Pm8Gx8eC7ismhl3XnLO0c4/s1600-h/Snacks.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHNiyoRU97Yn-oCCCLZpL1M7GiDetuWRF446dLdBG-gFLRbnEtiAYl81GgXRo2OFoHJO-2GTMqHLIP7SmTYnj2Fvugqy3fU4KI6KTKV7BG0a_arY2QkG75-Pm8Gx8eC7ismhl3XnLO0c4/s200/Snacks.png" width="200" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Consume five small meals and snacks throughout the day.</b> Many women who do not ea</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">t breakfast and consume only a very light lunch are tricked into </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">believing that they are reducing their</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> caloric intake when, in fact, they are setting themselves up for a snacking binge in the late afternoon, followed by an over- load at dinner and into the evening. The result is just the opposite of what you intend. Total calories consumed during the day will end up being higher rather than lower! And the scale gives you the bad news that you are gaining weight.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Your metabolism, the rate at which you burn calories for internal functions, is like an engine - the more often you give it fuel, the better it works. When you deprive your body of food, even for short down to preserve energy. A slowed metabolism makes it much more difficult to lose weight and much easier to gain weight. A diet that is not consistent in calorie and nutrient intake will also lead to a more rapid loss of muscle tissue, which we want to avoid at all costs. The good news is that you can get your body to work for you instead of against you. The rule should be that you <b>do not go any longer than four hours during the daytime without eating something. </b></span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Most of us have been conditioned to believe that dinner should be the largest meal of the day, so changing your eating patterns is not going to be easy. It will not happen overnight. You will probably have to change other old habits.</span></span><br />
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<div style="text-align: justify;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. Anti-aging Nutrition Habit #4 </span></b></span><br />
<div style="text-align: left;"><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpqMnCaejcRrSzTpx7EqMxa14G2zAp0uG-TNDOkvHsDs4zalPwuaiiaSBlGFp0HGZn3eIZvebw8rvDvzF2kOo6jVdZepaUD98OsSG7-vXg-DWlZuV0BA_l7kyRyPCjbU5CevJ9SnvcdEM/s1600-h/Burger.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpqMnCaejcRrSzTpx7EqMxa14G2zAp0uG-TNDOkvHsDs4zalPwuaiiaSBlGFp0HGZn3eIZvebw8rvDvzF2kOo6jVdZepaUD98OsSG7-vXg-DWlZuV0BA_l7kyRyPCjbU5CevJ9SnvcdEM/s200/Burger.jpg" width="187" /></a></div><b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Reduce Fat </span></span></b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Intake.</b> Dietary fat is very easily converted to body fat, so controlling your fat intake</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> is important in controlling the weight gain associated with aging</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">. Limit any food choices that are higher </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">than 30 per cent fat content.</span></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div></div><div style="text-align: justify;"><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Items such as lard, animal shortening, oils, butterfat, whole- milk so</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">lids, shortening and margarine all are fats.</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Some obvious foods to avoid are:</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> *</span></span> <span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Fried foods - saturated in fat and oil and calories!</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Creams - very high in fat content</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> Processed foods such as cakes and cookies and most precooked entrees</span></span><br />
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<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Go for wholesome, fresh foods as the staples in your diet. They will always be higher in nutrients and lower in fat. Processed foods should only complement a diet that is rich in fresh fruits, vege- tables and whole wheat grains.</span></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Fat is an amazing fuel that provides us with a limitless amount of energy. Instead of hating fat and blaming it for all our problems, we should be astounded and respect it for its outstanding capabilities. Certain fatty acids are also necessary for good health, and some fat-soluble vitamins require fat for absorption into the system. Fat also helps to keep us insulated and warm. Elderly persons who have lost weight due to reduced appetite need to consume a moderate amount of dietary fat to maintain a healthy weight.</span></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Unsaturated fats, especially the monounsaturated ones, are considered healthier; they are found in nuts, seeds, vegetable oils and soft margarine products. Saturated fats are found in animal products such as beef, butter, dairy products and lard; they tend to raise blood cholesterol levels, thereby increasing increasing risk of heart disease. Be cautious in consuming coconut or palm oils; these are vegetable oils, but they contain a large amount of saturated fat.</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div><div style="text-align: justify;"><br />
</div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5. Anti-aging Nutrition Habit #5</span></b></span><br />
<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFI4_ppK3dctgBuwUDckEFkhEZRO97cROfvM8klbV7vcyuG62iDyPZJX6Q1o6wh07R1F7mUXpqcBuWqvEN3H5-a2yBmMk_a3NAo4HdDOA9z0f_XUnaBaWfKGxxgpyEjSv_5_uUaX1sRUc/s1600-h/Cake.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFI4_ppK3dctgBuwUDckEFkhEZRO97cROfvM8klbV7vcyuG62iDyPZJX6Q1o6wh07R1F7mUXpqcBuWqvEN3H5-a2yBmMk_a3NAo4HdDOA9z0f_XUnaBaWfKGxxgpyEjSv_5_uUaX1sRUc/s200/Cake.png" width="200" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Reduce salt and sugar intake.</b> By controlling your salt and sugar intake, you can reduce the risk</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> of developing hypertension and adult-onset diabetes. Do away with the salt shaker; there is enough salt in most of the foods we eat without our adding more. If you want to boost taste of certain foods, use salt-free spices such as basil, oregano or pepper.</span></span></div><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">When it comes to watching your sugar intake, choose products with a sugar content that is less than 10 per cent of the total carbohydrate content. It's important to avoid items such as cakes, cookies and ice cream. Also limit your intake of no-fat or low-fat products. You are probably thinking, " What? Limit no-fat foods? " What do you think makes no-fat products taste so goods? Sugar, and lots of it. And what do you think sugar is? A lot of calories! Excess calories, are going to show up on our hips and thighs and abs. This is why or population continues to get fatter and fatter in spite of the explosion of no-fat products onto the market.</span></span></div><div style="text-align: justify;"><br />
</div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6. Anti-aging Nutrition Habit #6</span></b></span><br />
<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc9AtmC6WdDzD4jctphDsYIgRjRDtCRDRraiJbvLYILpn7Twl_sEdpwHkpmaKTlHdtgLEjpmYWwujDOjYiUlr0RBqTozdQt1rJvgmVHshGcWGwwLBZGQYdMY-FcOG-IeMk4xHGGSN6AVU/s1600-h/Alcohol.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc9AtmC6WdDzD4jctphDsYIgRjRDtCRDRraiJbvLYILpn7Twl_sEdpwHkpmaKTlHdtgLEjpmYWwujDOjYiUlr0RBqTozdQt1rJvgmVHshGcWGwwLBZGQYdMY-FcOG-IeMk4xHGGSN6AVU/s200/Alcohol.png" width="142" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Avoid caffeine, alcohol, cigarettes and other drugs.</b> These types of drugs will age you quickly. A high intake of caffeine, alcohol and nicotine inhibits the absorption of of calcium into bone and speeds up the process of bone loss.</span></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Smoking is associated with a 60 per cent increase in eye damage, an early onset of menopause</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> and an increased risk of cancer and liver and heart disease. </span></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Caf</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">feine is a very powerful drug with very quick, noticeable and measurable effects on the central </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">nervous system, peripheral nervous system and digestive system. In fact, it's used in many prescription and over-the-counter pills. Like other drugs it is habit-forming, and you will find you have to have more and more caffeine to get the same effect. Caffeine makes a lot of people nervous, jittery, tense and stressed. It can often lead to bowel irritation and diarrhea. It is a diuretic that promotes water loss from the body. Treat caffeine as you would alcohol - a little bit once in a while is okay. Moderation is the key. Stick to one or two small cups a day.</span></span></div><div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Alcohol contributes to high blood pressure and breast cancer, and it damages your liver. Although alcohol is low in fat content, it is very high in empty calories. It also activates an enzyme that takes up fat from our bloodstream and stores it in fat cells. Therefore, any food you consume in combination with alcohol is more likely to end up in a fat-storage deposit areas like the hips, thighs and abs. Alcohol also lowers our inhibitions, making us more likely to make poorer food choices.</span></span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHosrx3nG8m5RUk8kC7Xh6K8GqCviQxxXpQTkJGhrvxKMfo8IjvZ1CUT-2sQ55BW75-c1igJodGt6z3k46v4hnWa4KqnM22w6c2iPa2m2_ADDahqZDPLTfeWhX8eeeA_mujL-1kg6VV8/s1600-h/PortionMeal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHosrx3nG8m5RUk8kC7Xh6K8GqCviQxxXpQTkJGhrvxKMfo8IjvZ1CUT-2sQ55BW75-c1igJodGt6z3k46v4hnWa4KqnM22w6c2iPa2m2_ADDahqZDPLTfeWhX8eeeA_mujL-1kg6VV8/s1600-h/PortionMeal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><br />
<b><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">7. Anti-aging Nutrition Habit #7</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Control your portion sizes.</span></span></b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">If at the end of the day you have eaten excess calories from any source, you will store these ca</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">lories as fat. This, of course, will affect the aging process.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNf2akvq_2u3SfL3P1sdypiFrc8jZU2zQNpTB86cYU4rKCBh3Rmb0PdKoxeMDs51SUiE4-TKhsTE7r1E7uUbZArHJrKJO2M8pXeGH9dOXRzK3YTE12hNAoHrrqgSnYQfARhHQllJQJrlk/s1600-h/PortionMeal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNf2akvq_2u3SfL3P1sdypiFrc8jZU2zQNpTB86cYU4rKCBh3Rmb0PdKoxeMDs51SUiE4-TKhsTE7r1E7uUbZArHJrKJO2M8pXeGH9dOXRzK3YTE12hNAoHrrqgSnYQfARhHQllJQJrlk/s200/PortionMeal.jpg" width="200" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Let's say you consume an extra 1,000 carbohydrate calories in the form of plain pasta. It takes about 23 per cent of these calories to break down the dietary carbohydrate and store it as body fat, so 770 of the 1,000 extra carbohydrate calories will be stored as body fat. Now, let's say you consume an extra 1,000 fat calories in the form of creams. It takes about three per cent of these calories to break down the dietary fat and store it as body fat, so 970 of the 1,000 extra fat calories will be stored as body fat.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">8. Anti-aging Nutrition Habit # 8</span></b></span><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><b> </b></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Lay Emphasis on minimal consumption of processed foods. </b>While eating out, always order the smaller portion size where there's choice. At the same time, Try eating from a smaller plate or bowl. Split meals with a friend when dining out - for example, order one salad and on e entree between you and share. Always drink a glass of water before any meal.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pay attention to serving sizes listed on labels. Sometimes what is listed as one serving is unrealistically small, so you may trick yourself into believing you are consuming an amount low in caloric and fat content when, in fact you are eating four times the listed serving size. For example, a box of macaroni in cheese sauce (not that this would be a particularly healthy choice) might be listed as four servings but most people would find it only enough food for two. When calculating caloric and fat content in such cases multiply the values listed on the label by two to determine whether it's a healthy choice. Seniors can experience health problems form consuming too few calories, however. For this reason, with age we should ensure that our total caloric intake for the day does not fall below 1,200 calories.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">9. Anti-aging Nutrition Habit # 9</span></b></span><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><b> </b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKxtif-p9Hq_OYpy2Sve9iuCuviiaiZjQU2hS-JiWgfVNDFEBy3fbMVWKhY-wgfy-sosDUEzdpLForSgQwasq9wF2Zb5a6U1-fNmPyz_gWnZRoFUoliadb0RZcHwxKu2qbu_tWuAcyFns/s1600-h/Detox.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKxtif-p9Hq_OYpy2Sve9iuCuviiaiZjQU2hS-JiWgfVNDFEBy3fbMVWKhY-wgfy-sosDUEzdpLForSgQwasq9wF2Zb5a6U1-fNmPyz_gWnZRoFUoliadb0RZcHwxKu2qbu_tWuAcyFns/s200/Detox.jpg" width="133" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Detox one a week.</b> Our bodies are constantly assaulted from pollution, stress, bad posture, sedentar</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">y jobs and our own bad eating habits. Over the months and years,</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> the effects build up and</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> emerge in many different forms - from skin eruptions, to headaches, ulcers, cancer and heart disease.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">When we detox, two things happen. First, we stop overloading our body with harmful substances and secondly, we give it plenty of the right nutrients to actually speed up the elimination of toxins and promote cell renewal. According to WHO, Vitamins A, C and E are vital for health. These vitamins together with mineral selenium, are known as antioxidants. They can protect us not only against minor infections but also serious degenerative diseases such as cancer and heart disease, as well as conditions which come with premature aging. One of the best places to find anti-oxidants is in fruits and vegetables, taken raw.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">10. Anti-aging Nutrition Habit # 10</span></b></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>Check your intake of calcium.</b> For those concerned about weight and health, the first things ofte</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">n cut from the diet are high-fat dairy products. But new research suggests high dairy intake may be</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> healthier than once thought, and actually protect overweight adults from developing diabetes </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">and heart disease (<a href="http://www.womenfitness.net/dairyintake.htm" style="color: blue;">http://www.womenfitness.net/dairyintake.htm</a>).</span></span></div><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1KaSCpFXxqkCod1esmH7VyWouLG93YgNzrO9lF1Sti1SEH2AHhECPM0u6x0IxN640RLf-sK-ZMJUBmtTHC8SaCExf1_aArK3k733895QX_79CwRZEQ6UaYx2mSpSXsM6uQEdF3xEOCmw/s1600-h/Milk.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Women aged 40 and above should consume 3-4 servings of low fat dairy food daily. Other, non-dairy sources of calcium include fortified breakfast cereals, canned fish with edible bones, some nuts, seeds and green vegetables. If calcium supplements are required, the best absorption rate is from a dose of 500-600mg of calcium once or twice daily. Vitamin D supplements may be necessary for elderly women with inadequate sun exposure.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Experts say that the protective benefits of dairy could be explained by the fact that it is rich in healthy nutrients like protein and calcium.</span></span><br />
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<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Healthy eating is one part of anti-aging. The bottom line is that nutrition in combination with physical activity, is integrally related and must be addressed both by individual women and by the community to prevent disease and to maximize quality of life.</span></span></div><br />
<span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <i><a href="http://www.womenfitness.net/">http://www.womenfitness.net</a></i></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQReT9wZaTaaXneuNr4QiQlNwDSxk8NZiXNz89uNcJQficq0PCjNs7O5cEW5dnGMW-l95U7w6T1fxrrUsJsTwPqx92AJO_y7h7NjhOEnKLcSlbF7eTMbCCKk3YiBMpYZLi2NgESZ6Q9YA/s1600-h/Burger.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"> </a></div><div style="text-align: justify;"></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-50528601012575119302010-03-15T07:59:00.000-07:002010-03-14T08:29:07.582-07:008 Perfect Stay-Young Foods<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://health.yahoo.com/nutrition-healthyhabits/healthy-eating/healthwise--nutri.html" style="color: blue;">Eating right</a> isn't just about weight loss—the nutrients you take in can have a serious effect on how you think, feel, and look! Our bodies and our feelings are nothing more than reflections of the various chemicals flowing through our system on a daily basis. Make sure those chemicals are the healthy kind you get from the <a href="http://health.yahoo.com/other-other/quick-tips-adding-fruits-and-vegetables-to-your-diet/healthwise--ud3719.html" style="color: blue;">right mix of fruits and vegetables</a>, proteins and fats, and you’ll feel healthier, more energetic, and happier than you have in years.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In Eat This, Not That! 2010, we compiled a list of eight foods that can help keep you young. You’re only as young as you feel—so add these eight nutritious powerhouses to your daily diet, and start feeling (and acting and looking) <a href="http://health.yahoo.com/other-other/healthy-aging/healthwise--tn9719.html" style="color: blue;">years younger</a>!</span></span></div><div style="text-align: justify;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">EGGS</span></b></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivbXlgW16_-sAP8rPd_Om32xjKzPrDG4FAZ1TxlFGapCetjgqgiEIrWtUscrb5k6NivUGlu_2du9E_YRyIz7nF0USJXAcmKI1UyMmr2jAUoSpKjEEKZVYEIijpyQvqLmS8HdUV0Wfe8MI/s1600-h/Eggs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivbXlgW16_-sAP8rPd_Om32xjKzPrDG4FAZ1TxlFGapCetjgqgiEIrWtUscrb5k6NivUGlu_2du9E_YRyIz7nF0USJXAcmKI1UyMmr2jAUoSpKjEEKZVYEIijpyQvqLmS8HdUV0Wfe8MI/s200/Eggs.jpg" width="200" /></a></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Weight loss</span></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitute: Egg Beaters egg substitute</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">When it comes to <a href="http://health.yahoo.com/nutrition-overview/instant-breakfast/mens-health--4874.html" style="color: blue;">breakfast</a>, you can’t beat eggs. (That was too easy, wasn’t it?) Seriously, at a cost of only 72 calories, each large egg holds 6.3 grams of high-quality protein and a powerhouse load of vital nutrients. A study published in the International Journal of <a href="http://health.yahoo.com/obesity-overview/obesity/healthwise--hw252864.html" style="color: blue;">Obesity</a> found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more <a href="http://health.yahoo.com/nutrition-supplements/multivitamins-and-minerals/healthwise--d03145a1.html" style="color: blue;">vitamins and minerals</a> in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters are about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. And here’s something more shocking: Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out, the dietary cholesterol in the yolk has little impact on your serum cholesterol.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Bonus tip: Breakfast is the most important meal of the day. Choose wisely—avoid the foods on our list of <a href="http://eatthis.womenshealthmag.com/slideshow/slideshow-20-worst-breakfasts?cm_mmc=Yahoo-_-ETNT-_-Foods_Keep_You_Young-_-Worst_Breakfasts_Slideshow" style="color: blue;">20 Worst Breakfasts in America</a>.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRbZlt_YzoHeUYolzouu-fmbwbILES-xA-U1jVhj8_yOGMN3aSp3Li8mWbv8HrcXpayNVjKrJQ-DUu3Tc89VZzgfVEW9XJeI2TOrqkr0AS6Eeof8BU85quw0QeKMsXhwbl2XBBDbA3l_s/s1600-h/Kettle.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRbZlt_YzoHeUYolzouu-fmbwbILES-xA-U1jVhj8_yOGMN3aSp3Li8mWbv8HrcXpayNVjKrJQ-DUu3Tc89VZzgfVEW9XJeI2TOrqkr0AS6Eeof8BU85quw0QeKMsXhwbl2XBBDbA3l_s/s200/Kettle.jpg" width="158" /></a></div><span style="font-size: large;"><b><a href="http://health.yahoo.com/other-other/green-tea/healthwise--d04490a1.html" style="color: blue;"><span style="font-family: Arial,Helvetica,sans-serif;">GREEN TEA</span></a></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Longer lifespan</span></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Literally hundreds of studies have been carried out documenting the health benefits of catechins, the group of <a href="http://health.yahoo.com/alternativemed-therapies/antioxidants/healthwise--aa111137spec.html" style="color: blue;">antioxidants</a> concentrated in the leaves of tea plants. Among the most startling studies was one published by the American Medical Association in 2006. The study followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Looking for more-immediate results? Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at <a href="http://health.yahoo.com/nutrition-foods/energy-to-burn/mens-health--5266.html" style="color: blue;">boosting metabolism</a>.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Bonus tip: The average American consumes 400 liquid calories a day. Minimize that impact—avoid the <a href="http://eatthis.menshealth.com/slideshow/worst-drinks-america?cm_mmc=Yahoo-_-ETNT-_-Foods_Keep_You_Young-_-Worst_Drinks_Slideshow" style="color: blue;">20 Worst Drinks in America</a>.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOYMYtkh94goLPZ-6wXMrX9XQmVrWyD-lMp8D9JFctAoSCC7DuMYTxvVA4GGK8a2SCMJdZzUAz4LjXTm4yv3FUmQFad4SxQVyq1t6GGUp5NxqzHJ13kj5A-7GpYuG1D6SsaGbvcoVZx7c/s1600-h/Garlic.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOYMYtkh94goLPZ-6wXMrX9XQmVrWyD-lMp8D9JFctAoSCC7DuMYTxvVA4GGK8a2SCMJdZzUAz4LjXTm4yv3FUmQFad4SxQVyq1t6GGUp5NxqzHJ13kj5A-7GpYuG1D6SsaGbvcoVZx7c/s200/Garlic.jpg" width="200" /></a></div><span style="font-size: large;"><a href="http://health.yahoo.com/nutrition-supplements/garlic/healthwise--d04411a1.html" style="color: blue;"><b><span style="font-family: Arial,Helvetica,sans-serif;">GARLIC</span></b></a></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Cardiovascular strengthening</span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Onions, chives, leeks</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Allicin, an antibacterial and antifungal compound, is the steam engine pushing forward garlic’s myriad health benefits. The chemical is produced by the garlic plant as a defense against pests, but inside your body, it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights acne inflammation. To activate the most allicin possible, you have to crush the garlic as finely as you can: Peel the cloves, and then use the side of a heavy chef's knife to crush the garlic before carefully mincing it. Be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Bonus tip: Some foods keep you looking young. Others can quite literally cure what ails you. Check out these super <a href="http://eatthis.menshealth.com/slideshow/15-foods-cure?cm_mmc=Yahoo-_-ETNT-_-Foods_Keep_You_Young-_-Food_Cures_Slideshow" style="color: blue;">15 Foods That Cure</a>.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB65x2m0JbspAfQ9SWagAM6AEU7F2Hxci1owSw5c8sai6uRq22kw7wkgEl-qvhKxOavfsVLo2CF8NaFPTwRvlaeF79YPsIvbmFkOAaDXjBh1ku1fcfJwrHPmG-6OY0hx6NDKIz2-aF9xA/s1600-h/Orange.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB65x2m0JbspAfQ9SWagAM6AEU7F2Hxci1owSw5c8sai6uRq22kw7wkgEl-qvhKxOavfsVLo2CF8NaFPTwRvlaeF79YPsIvbmFkOAaDXjBh1ku1fcfJwrHPmG-6OY0hx6NDKIz2-aF9xA/s200/Orange.jpg" width="200" /></a></div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">GRAPEFRUIT</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: <a href="http://health.yahoo.com/weightloss" style="color: blue;">Weight loss</a></span></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Oranges, watermelon, tomatoes</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Just call it the better-body fruit. In a study of 100 obese people at the Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks, and some lost as many as 10 pounds. The study’s control group, in contrast, lost a paltry 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved their ability to metabolize sugar. If you can't stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene—the cancer-preventing antioxidant found most commonly in tomatoes.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Bonus tip: Eat well and you’ll feel younger and more vibrant. Add exercise to the mix and you’ll practically erase markers of age.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioMav3PWLhtywQ1NwMSXeoUk5VOQCWrEExaJDcLMl_fGJf6gWEjB0-xL__cg81ynstGsAP4sh0y17VKn2oHXCPihhxd9nZ5l-Kfb1xkdCVeXJ3Ky4IAItcG3ACmJihkclAKIne4UftN00/s1600-h/Yogurt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioMav3PWLhtywQ1NwMSXeoUk5VOQCWrEExaJDcLMl_fGJf6gWEjB0-xL__cg81ynstGsAP4sh0y17VKn2oHXCPihhxd9nZ5l-Kfb1xkdCVeXJ3Ky4IAItcG3ACmJihkclAKIne4UftN00/s200/Yogurt.jpg" width="196" /></a></div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">GREEK YOGURT</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Feeling fuller for longer</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">If it’s dessert you want, go with regular yogurt; but if it’s protein, go Greek. What sets the two apart? Greek yogurt is separated from the watery whey that sits on top of regular yogurt, and the process removes excessive sugars, such as lactose, and increases the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one study, participants on a high-calcium dairy diet lost 70 percent more body weight than those on a calorie-restricted diet alone. If only a similar claim could be made of everything you eat. </span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Bonus tip: Fruit-on-the-bottom yogurt is a classic example of a food that doesn’t deserve its healthy reputation—see what else makes our list of the <a href="http://eatthis.menshealth.com/slideshow/30-healthy-foods-arent?cm_mmc=Yahoo-_-ETNT-_-Foods_Keep_You_Young-_-30_Healthy_Slideshow" style="color: blue;">30 “Healthy” Foods that Aren’t</a>.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNKGJXUX4nihcliFkm5jQUBNF48qlWGTUuurSvlG91UjXv5c2j_PQTQVT-HtSwmIHkaPnRPoLEg4y1PkmKUnJL73WtJ6IzDC7nbHcFua-LamEZsaAf_3SUlEVs0qel5j6tkCP92KYtOqw/s1600-h/Avocado.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNKGJXUX4nihcliFkm5jQUBNF48qlWGTUuurSvlG91UjXv5c2j_PQTQVT-HtSwmIHkaPnRPoLEg4y1PkmKUnJL73WtJ6IzDC7nbHcFua-LamEZsaAf_3SUlEVs0qel5j6tkCP92KYtOqw/s200/Avocado.jpg" width="133" /></a></div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">AVOCADO</span></b></span><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Reduced risk of heart disease</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Olive, canola, and peanut oils; peanut butter; tahini</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Here’s what often gets lost in America’s fat phobia: Some <a href="http://health.yahoo.com/other-other/healthy-eating-cutting-unhealthy-fats-from-your-diet/healthwise--zp4053.html#zp4055" style="color: blue;">fats are actually good for you</a>. More than half the calories in each creamy green fruit comes from one of the world’s healthiest fats, a kind called monounsaturates. These fats differ from saturated fats in that they have one double-bonded carbon atom, but that small difference at the molecular level amounts to a dramatic improvement in your health. Numerous studies have shown that monounsaturated fats both improve you cholesterol profile and decrease the amount of <a href="http://health.yahoo.com/cholesterol-overview/high-triglycerides/healthwise--zp3387.html" style="color: blue;">triglycerides</a> (more fats) floating around in your blood. This can lower your risk of <a href="http://health.yahoo.com/stroke/" style="color: blue;">stroke</a> and heart disease. Worried about weight gain? Don’t be. There’s no causal link between monounsaturated fats and body fat. </span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHZuH-LBkzSG2TUhCe8MRe5LYVQymAEqXYgA97_n1d5NpzgS7bubouOYp1s-MjL-qRRzvhe7DCUpvaZck0Q0GmXXYGdceo7tV6yuVvFq_U55-A2yd-odfWzefZzsDYFwloOG5fJrXsoSw/s1600-h/Pepper.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHZuH-LBkzSG2TUhCe8MRe5LYVQymAEqXYgA97_n1d5NpzgS7bubouOYp1s-MjL-qRRzvhe7DCUpvaZck0Q0GmXXYGdceo7tV6yuVvFq_U55-A2yd-odfWzefZzsDYFwloOG5fJrXsoSw/s200/Pepper.jpg" width="200" /></a></div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">BELL PEPPERS</span></b></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Improved immune function</span></span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Carrots, sweet potatoes, watermelon</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">All peppers are loaded with antioxidants, but none so much as the brightly colored reds, yellows, and oranges. These colors result from carotenoids concentrated in the flesh of the peppers, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. The range of benefits provided by these colorful pigments include improved immune function, better communication between cells, protection against <a href="http://health.yahoo.com/skincancer-prevention/protecting-your-skin-from-the-sun/healthwise--tv6658spec.html" style="color: blue;">sun damage</a>, and a diminished risk of several types of cancer. And if you can take the heat, try cooking with chili peppers. The bell pepper cousins are still loaded with carotenoids and <a href="http://health.yahoo.com/addiction-resources/ascorbic-acid-vitamin-c/healthwise--d00426a1.html" style="color: blue;">vitamin C</a>, but have the added benefit of <a href="http://health.yahoo.com/alternativemed-therapies/capsaicin/healthwise--ut1025spec.html" style="color: blue;">capsaicins</a>, temperature-raising phytochemicals that have been shown to fight <a href="http://health.yahoo.com/headache-overview/headaches/healthwise--heada.html" style="color: blue;">headache</a> and <a href="http://health.yahoo.com/rheumatoidarthritis-treatment/arthritis-managing-rheumatoid-arthritis/healthwise--uh1196.html" style="color: blue;">arthritis pain</a> as well as boost metabolism.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNqcZbCIVnScFR-AgEoZEPz5_Oe2NgsS78F9uBgjMbhvoKkAqmo8baZS2iiGTHGTBk1M39-LxhO5HOHQQrfFxZxF_-xPZZcAP_1o7c6oosqjxI-gcG7m4er2wX1x6nX2ej6Xz_XQp3cQI/s1600-h/Nuts.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNqcZbCIVnScFR-AgEoZEPz5_Oe2NgsS78F9uBgjMbhvoKkAqmo8baZS2iiGTHGTBk1M39-LxhO5HOHQQrfFxZxF_-xPZZcAP_1o7c6oosqjxI-gcG7m4er2wX1x6nX2ej6Xz_XQp3cQI/s200/Nuts.jpg" width="200" /></a></div><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">ALMONDS</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Benefit: Improved memory</span></span><br />
<div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds</span></span></div><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">An ounce of almonds—or about 23 nuts—a day provides nearly 9 grams of heart-healthy oleic acid; that’s more than the amounts found in peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for a flurry of health benefits, the most recently discovered of which is improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid, and there’s no reason to assume that the same treatment won’t help you navigate your day-to-day life. If nothing else, snacking on the brittle nuts will take your mind off <a href="http://health.yahoo.com/nutrition-healthyhabits/power-12-foods-never-go-hungry/mens-health--5003.html" style="color: blue;">your hunger</a>. Nearly a quarter of an almond’s calories come from belly-filling fiber and protein. That’s why, when researchers at Purdue fed study participants nuts or rice cakes, those who ate the nuts felt full for an hour and a half longer than the rice cake group did. </span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Bonus Tip: Before you go out to eat, grab a handful of almonds; it could help keep your hunger at bay.</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">Source: </span><i><span style="font-size: x-small;"><a href="http://health.yahoo.com/" style="color: blue;">http://health.yahoo.com</a></span></i></span></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6016644878766948421.post-62107663415551538012010-03-14T06:41:00.000-07:002010-03-14T06:41:00.845-07:00How Food Affects Your Skin’s Appearance<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b>How sugar affects your skin.</b></span> <a href="http://theadventurouswriter.com/blog/quipstipsachievinggoals/health-wellness/five-ways-to-improve-bad-skin/" style="color: blue;">To improve bad skin</a>, avoid sugar! “Sugar is the worst thing for your skin. Every doughnut, candy bar and soda adds to a toxic excess of blood sugar or glucose that shows up on your face,” says Dr Giampapa. “Frequent consumption of refined carbohydrates, which are ubiquitous in the American diet, can bump up cortisol levels. This can interfere with hormone balance and increase inflammation.”</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dr Giampapa explains that sugar also raises the blood levels of insulin (the hormone that regulates insulin receptors to glucose). Glycation and cross-linking of proteins is stepped up, collagen weakens, and wrinkles deepen. Here’s a medical skin care tip: glycation ultimately causes production of extremely toxic by-products known as advanced glycation end products (AGEs).</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b>How sugar affects your appearance (your weight!)</b><b>.</b></span> “Sugar causes fat to accumulate in your belly, making it harder to maintain a trim appearance, particularly if you are over 40. As your waistline girth increases, so does your risk of heart attack and stroke.”</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">When you look in the mirror, you’ll see fine lines appear that deepen over time. Here’s a skin care tip that’s easy to apply: avoid sugary foods and alcohol because they cause the skin above and under your eyes to puff up. Puffiness is also increased if you aren’t drinking enough water. By the way, you especially need to increase your intake of fresh mineral water when traveling.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">According to Dr Giampapa, knowing how food affects your looks and following certain skin care tips, can reduce the lines, wrinkles and puffiness within just a few days.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Here are Dr Giampapa’s skin care tips:</span></span></b><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * increase your intake of lean protein</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * increase your intake of foods high in omega-3, omega-6 and omega-9 oils (fish, nuts, seeds, dark green vegetables, olive, flax and hemp oils)</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * use only the highest quality (and darkest) of oils when cooking</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * include antioxidants in your diet: these free-radical fighters help keep sugar from attaching to proteins, so replenishing their supply by eating more antioxidant-rich fruits, nuts, and vegetables (i.e. cranberries, walnuts, and red bell peppers) and having antioxidants in your nutritional supplements is the correct route toward younger looking skin.</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * keep added sugar to no more than 10% of total calories</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> * control stress – stress can also lead to elevated cortisol levels, so controlling oxidative stress is also crucial in reducing skin wrinkling and puffiness. </span></span></div><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b>How herbs and spices affect your skin. </b></span>“Spices that are rich in anti-oxidants include Turmeric (a purifying and potent antioxidant), Cumin, fenugreek, black pepper, ground cloves, cinnamon, and oregano,” says Dr Giampapa. “Although these spices are rich in antioxidants, they are generally consumed in much smaller amounts than antioxidant-rich fruits and vegetables, which should be incorporated into a diet for skin and overall health.” Certain foods affect your appearance by eradicating free radicals (that’s what anti-oxidants do, and it improves your skin).</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><b>How green tea affects your looks.</b></span> “Green tea is an antioxidant-rich drink that should be the substitute for coffee addicts worldwide who are concerned about skin health,” says Dr Giampapa. “Making that switch from coffee to green tea can be difficult for Starbucks regulars, but the effects will show up in the overall clarity of your skin. In addition, theanine in green tea gives off a calming effect which can help with keeping stress levels in check.”</span></span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">Source: <i><a href="http://theadventurouswriter.com/blog" style="color: blue;">http://theadventurouswriter.com/blog</a></i></span> </span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-43811492701309682392010-03-14T06:22:00.000-07:002010-03-15T05:15:35.576-07:00The Longevity Diet (Natural Anti-Aging Foods for Health and Longevity)<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span></div><div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">The longevity diet is designed for anyone looking for a natural anti-aging solution to promote younger looking skin, overall health, and longevity.</span></div><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Everyone experiences the signs of aging — skin begins to wrinkle, hair becomes dry and thin, eyesight wanes, joints ache, and energy levels plummet. Although there is no magic pill for aging, there is a natural anti-aging solution which can reduce the signs of aging, improve the functioning of organs, and increase energy. It is the longevity diet. Eating healthy, natural anti-aging foods, as well as taking <a href="http://naturalmedicine.suite101.com/article.cfm/find_longevity_in_antiaging_natural_supplements" style="color: blue;">anti-aging supplements</a> and getting plenty of exercise, is the secret to health and longevity.</span></span><br />
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<div style="text-align: left;"><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">The Benefits of Eating Natural Anti-Aging Foods</span></b></span></div><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Eating a well-balanced, low-fat diet, rich in anti-aging antioxidants, nutrients, plant enzymes, fiber, and essential fatty acids, as well as drinking plenty of water and other cleansing liquids, will lead to looking and feeling younger. The longevity diet will also help to prevent common age-related diseases, such as heart disease, cancer, Alzheimer's disease, and macular degeneration as it will provide the body the tools to sustain itself and ward off illness.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Antioxidants work by neutralizing free radicals, which would otherwise cause oxidative damage, harming cells, and even cellular DNA. Essential nutrients are needed for all bodily functions, from vitamin C for cellular regeneration, to <a href="http://vitamins-minerals.suite101.com/article.cfm/the_importance_of_magnesium" style="color: blue;">magnesium</a> for nerve and muscle tissue health. Plant enzymes help the body digest and utilize the nutrients provided by food. Essential fatty acids are needed for proper cognitive function, cellular integrity, and brain health. The body needs plenty of fiber to help cleanse and eliminate waste and toxins. All of these components are needed for disease prevention, health and longevity.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">The Longevity Diet — Fruits and Vegetables</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Fruits and vegetables are the central focus of an anti-aging and longevity diet plan. They all have their own particular formula of antioxidants, nutrients, water, and fiber, which when consumed in their raw, natural form are perfect anti-aging foods. Be sure to eat a variety of fruits and vegetables.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">As a general guideline, consume at least one serving of cruciferous vegetables (broccoli, cauliflower, cabbage, arugula), two servings of dark green leafy vegetables (spinach, watercress, romaine lettuce, kale), one serving of yellow and orange-pigmented foods (sweet potatoes, squash, sweet peppers, grapefruit, peaches) and two servings of red or purple foods (tomatoes, red cabbage, eggplant, blueberries, raspberries, cranberries, apples, plums). Mineral-rich mushrooms, nutrient and prebiotic-rich bananas, and essential fatty acid-rich avocados should all be consumed regularly.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">The Longevity Diet — Whole Grains</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Natural anti-aging whole grains should always be eaten instead of processed white flour foods in the anti-aging and longevity diet. Whole grains, such as brown rice, oats, quinoa, and buckwheat have the entire grain intact, as opposed to refined grains which have typically lost their nutrient-rich germ and bran layers. Whole grains have anywhere from 50 to 100 percent more vitamins and minerals, as well as essential fatty acids and dietary fiber, barely found at all in processed products.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">The Longevity Diet — Fish, Nuts, and Oils</span></b></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Choices of protein and fat have a huge impact on health and longevity. Foods high in saturated fatty acids, such as red meat, pork, and cheese are more difficult for the body to digest, and are often consumed with high amounts of sodium. This puts a strain on the liver, which is responsible for breaking down fats, so it has less energy to remove toxins from the body.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Fish, soy, nuts, and minimally processed vegetable oils are wonderful anti-aging foods. Fish, especially wild salmon, herring, and mackerel are all excellent sources of essential fatty acids. Soy products, such as tofu, are rich in beneficial phytonutrients, such as isoflavones, minerals, and protein, while at the same time being extremely low in fat. Nuts are rich in healthy fatty acids, minerals, and protein. Oils, particularly virgin olive oil, flax seed oil and hemp seed oil, should be part of the longevity diet instead of processed vegetable oils and margarine. As some <a href="http://proteins-carb-fats.suite101.com/article.cfm/the_health_benefits_of_saturated_fat" style="color: blue;">saturated fat</a> is also necessary, a small amount of butter can be included in the anti-aging and longevity diet as well.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">As the body ages, it becomes increasingly difficult to absorb nutrients. It is therefore even more important to consume plenty of natural anti-aging foods later in life. Transform food into a natural anti-aging solution with the longevity diet.</span></span></div><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: x-small;">Sources: <i><a href="http://www.suite101.com/" style="color: blue;">http://www.suite101.com</a></i></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-1818995852754113512010-03-13T01:48:00.000-08:002010-03-13T01:51:32.352-08:00Exercise, Longevity and Life Expectancy<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Exercise is one of the most important things you can do. Without exercise, you increase your risk of a wide assortment of chronic illnesses. Here is a list of conditions that physical activity can reduce the risk for (and how many people have them) :</span></span></div><span style="font-size: small;"><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Coronary Heart Disease (12.6 million)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Heart Attack (1.1 million)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Diabetes (17 million)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Hip Fracture (300,000)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * High Blood Pressure (50 million)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Obesity (50 million)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;"> * Overweight (108 million)</span><br style="font-family: Arial,Helvetica,sans-serif;" /><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Exercise Adds Years to Your Life</span></b></span></span><br />
<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">One study found that the average 65-year-old can expect an additional 12.7 years of healthy life –- meaning he will live <a href="http://longevity.about.com/od/longevity101/a/hales.htm" style="color: blue;">disability-free</a> until age 77.7. Highly active 65-years-olds, however, have an additional 5.7 years of healthy life expectancy –- they will remain disability free until age 83.4.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Another study found that increasing physical activity after age 50 can add years to one’s life. In the study, individuals with and without cardiovascular disease were compared by the amount of physical activity they did. Men who were moderately active added 1.3 years to their lives and those who were highly active added 3.7 years. Women who were moderately active added 1.1 years and those were highly active added 3.2 years. In addition, people who exercised more also lived more years free of cardiovascular disease. While moderate exercise increases life expectancy, highly active people more than doubled the benefits.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Get Started</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Get <a href="http://longevity.about.com/od/lifelongfitness/ht/loveexercise.htm" style="color: blue;">started exercising</a> by increasing your physical activity every day. Walk more, get up more and just use your body. Then add in 30-minute periods that you commit to exercise. Do some strength, balance and stretching work. Find a time every day and commit to doing something that's physical.</span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-55228532810323593992010-03-04T03:53:00.000-08:002010-03-12T01:03:20.858-08:00Six (6) Ways to Live a Lot Longer<div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">If you’re reading this, there’s a good chance you’re going to live a long life - centenarians (folks who make it into the triple digits) increased 51% from 1990 to 2000, which certainly bodes well for us younger folks. Advances in health, education, and disease prevention and treatments are mostly to account for this dramatic leap, but there are loads of little everyday (read: easy) things you can do that will seriously improve your longevity. Here are 6 to try today:</span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1) Add raspberries to your oatmeal</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Most Americans eat 14 to 17 g of fiber per day; add just 10 grams more and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. One easy fix: Top your oatmeal (1/2 cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal. Other potent fiber-rich foods: 1/2 cup of 100% bran cereal (8.8 g), 1/2 cup of cooked lentils (7.8 g), 1/2 cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).</span><br />
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<i><a href="http://www.prevention.com/fiberup/?cm_mmc=Yahoo_Blog-_-LosingIt-_-6%20Ways%20to%20Live%20a%20Lot%20Longer-_-Fiber%20up%20tool" style="color: blue;"><span style="font-family: Arial,Helvetica,sans-serif;">Search for delicious fiber-rich foods</span></a></i></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2) Drink green or black tea</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it's a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says Jeffrey Blumberg, PhD, a professor of nutrition science and policy at Tufts University. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.</span><br />
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</span></div><div style="color: blue;"><span style="font-size: small;"><i><a href="http://www.prevention.com/healthypowerpairs/list/1.html?cm_mmc=Yahoo_Blog-_-LosingIt-_-6%20Ways%20to%20Live%20a%20Lot%20Longer-_-Healthy%20power%20pairs"><span style="font-family: Arial,Helvetica,sans-serif;">Add this to your tea for a heart-healthy boost </span></a></i></span></div><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3) Swap seltzer for soda</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome--a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist—that increase your chance of heart disease and diabetes. Controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking can add 6 to 9 1/2 healthy years to your life.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">One culprit could be the additive that gives cola its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their tastebuds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain, says Vasan S. Ramachandran, MD, a professor of medicine at Boston University School of Medicine and the study's lead researcher.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Better choices: Switch to tea if you need a caffeine hit. If it's fizz you're after, try sparkling water with a splash of juice.</span><br />
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<span style="font-size: small;"><a href="http://www.prevention.com/fbdsmoothies/?cm_mmc=Yahoo_Blog-_-LosingIt-_-6%20Ways%20to%20Live%20a%20Lot%20Longer-_-FBD%20Smoothies" style="color: blue;"><i><span style="font-family: Arial,Helvetica,sans-serif;">Thirst quenching smoothies</span></i></a></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: large;"><b>4) </b><b>Eat purple food</b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols - compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to research. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says Robert Krikorian, PhD, director of the Cognitive Disorders Center at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What's more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.</span><br />
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<span style="font-size: small;"><a href="http://www.prevention.com/25healthyfoods/index.html" style="color: blue;"><i><span style="font-family: Arial,Helvetica,sans-serif;">25 ridiculously health foods</span></i></a></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5) Walk instead of drive </span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">"Fit" people--defined as those who walk for about 30 minutes a day--are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice--find ways to move a little more, every day.</span><br />
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<span style="font-size: small;"><a href="http://www.prevention.com/health/fitness/walking/speed-walking-and-belly-fat/article/959b0d169e3af110VgnVCM10000013281eac____/?cm_mmc=Yahoo_Blog-_-LosingIt-_-6%20Ways%20to%20Live%20a%20Lot%20Longer-_-Walk%20off%205%20times%20more%20belly%20fat"><i style="color: blue;"><span style="font-family: Arial,Helvetica,sans-serif;">Walk off 5 times more belly fat</span></i></a></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6) Say yes to your next invite</span></b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Outgoing people are 50% less likely to develop dementia, according to a recent study of more than 500 men and women ages 78 and older from the Karolinska Institutet in Sweden. Participants also described themselves as not easily stressed. Researchers speculate that their more resilient brains may be due to lower levels of cortisol--studies show that oversecretion of this "stress hormone" can inhibit brain cells' communication.</span></div><div style="text-align: justify;"><br />
</div><div style="color: blue; text-align: justify;"><span style="font-size: small;"><i><a href="http://www.blogger.com/post-edit.g?blogID=6016644878766948421&postID=5522853281032359399" rel="nofollow" style="font-family: Arial,Helvetica,sans-serif;">Easy ways to instantly lift your mood</a></i></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"></div><div style="text-align: justify;"></div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: x-small;">Source: <i><a href="http://shine.yahoo.com/" style="color: blue;">Shine from Yahoo!</a></i></span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-63397342637371545592010-03-03T03:40:00.000-08:002010-03-12T01:02:38.929-08:00How to Live to 100<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">People often ask if it is actually possible to live to age 100, especially if they had bad habits in the past. While aging is inevitable, poor health is not. Read on to find the most effective ways to live to 100.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">It really is possible to live to 100</span>.</b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The good news is that your body was designed to be 100 — but, you have to get out of the way. Getting out of the way means taking an honest look at the habits and lifestyle you are living with today. Most of us have developed habits that limit our true health potential. But don't let these bad habits of the past discourage you. What matters is what you do from this moment forward. Leave behind the habits that aren't serving you — <a href="http://health.yahoo.com/smoking" style="color: blue;">smoking</a>, eating fast food, and so on — and start choosing habits that your body needs to thrive.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Lifestyle habits that age you most quickly</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The culprits that will most quickly age you and negatively affect your health are:</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">1. Poor diet</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">2. Lack of <a href="http://health.yahoo.com/fitness" style="color: blue;">exercise</a></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">3. Stress and worry</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">4. Exhaustion</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">5. Unhappiness</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">6. Lack of love</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">7. Toxic overload</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">8. Blockages and congestion of the transportation highways within our bodies.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Healthy habits to live long</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">It takes 14 to 21 days of repetitive behavior to form a new pattern in your brain. Once the pattern is formed, it becomes an automatic behavioral response. As you develop new healthy habits, they will begin to replace bad habits. Here are some of the most transformative longevity habits:</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1. Drink more water</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Drink 8 glasses of fresh, filtered water every day. Water is very important for proper lymphatic drainage and hydrating the cells to prevent buildup of toxic waste products. Your safest bet is filtered water. The best kind of filtration processes for removing contaminants use activated charcoal, which removes the impurities but leaves the water-soluble minerals. Avoid water softeners, which take away essential minerals. </span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. Eat like a centenarian</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">The rural community of Rugao, four hours north of Shanghai, enjoys the reputation as the "longevity county of China" because there are over 200 centenarians in the small region -- the highest number per 1,000 residents anywhere in China. Rugao residents eat mostly fish, vegetables, mushrooms, seaweed, corn and buckwheat. There was virtually no meat or poultry present in the majority of their diet. Scientists have confirmed the health benefits of a diet high in fish and vegetables and low in animal products.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Know what foods to enjoy and what to avoid:</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">• The very best thing you can do for your health is to eat a wide array of colorful fruits and vegetables every day.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">• Eat fish and cut back on meat and poultry.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">• Choose the right fats. Cut back on saturated fats like butter and avoid all trans fats. Instead, choose mono-saturated fats: olive, sesame, canola, flax, and fish oils.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">• Avoid all refined sugars.</span></span></div><div style="text-align: justify;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. Restore with regular rest</span></b></span><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Get 7 to 8 hours of quality <a href="http://health.yahoo.com/sleep" style="color: blue;">sleep</a> every night.</span></span></div><div style="text-align: justify;"><br />
<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. Take the stairs!</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Take a walk. Go for a swim. Join the gym. Find an exercise activity that works for you and stick to it, practicing at least four times a week for thirty minutes a session. Regular exercise can strengthen your immune system, uplift your mood, maintain joint mobility, increase energy - the list goes on and on!</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5. Manage your stress.</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Stress is the root cause of most of the diseases that shorten our life span. Meditation is a powerful way to manage your stress level. For the best results, meditate every day. Start with five minutes and work your way up to fifteen or twenty minutes. (See <a href="http://health.yahoo.com/experts/drmao/17381/5-step-detox-to-revitalize-you/" style="color: blue;">3 Easy Beginner Meditation Techniques</a>.) For a guide look for a CD that is filled with meditations for living to 100. Another option? Get your exercise and stress-management all in one by beginning a <a href="http://health.yahoo.com/alternativemed-therapies/tai-chi-and-qi-gong/healthwise--aa106255spec.html" style="color: blue;">tai chi</a> practice.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6. Detoxify your surroundings.</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">With environmental factors causing ever more damage to our well-being, it is important to know what to look out for and avoid. For starters, you can avoid many dangerous chemical compounds if you buy organic foods and use glass and recycled paper products. In addition, it is beneficial to undergo periodic detoxification treatments with special dietary and herbal regimens to lower your body's toxic load. An herbal blend that is specially formulated for helping your body detoxify is Internal Cleanse. Also learn how to eliminate the toxins by detoxing.</span></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <i><a href="http://www.askdrmao.com/index2.php?option=com_content&task=blogcategory&id=135&Itemid=64" style="color: blue;">Ask Dr. Mao, The Natural Health Search Engine</a></i> </span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-65490937576749343722010-03-02T02:25:00.000-08:002010-03-13T06:39:41.919-08:00Four (4) Foods to Help You Look Years Younger<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">A good face cream can work wonders, but it's equally important to nourish your skin from the inside out. Below, I present four delicious foods packed with essential nutrients to keep your skin looking radiant and fresh!</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1. Sweet Potato Fries</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sweet potatoes are a dynamite source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">I like to turn sweet potatoes into crispy oven-baked French fries. Cut peeled potatoes into ¼-inch strips and spread them in a single layer on a baking sheet coated with oil spray. Mist the fries with oil spray and season with salt, black pepper, or any other seasonings (ground cinnamon, curry powder, and chili powder are all fun options). Bake in a 400 degree oven for 20 minutes, flipping the fries halfway through. I finish my fries under the broiler for 5 minutes to get them extra crispy!</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. Balsamic Carrots</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Like sweet potatoes, carrots come equipped with a generous supply of beta-carotene. In addition to its pivotal role in skin cell renewal, beta-carotene acts as a potent antioxidant, sopping up damaging free radicals that accelerate skin aging.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Fend off wrinkles with my recipe for Roasted Balsamic Carrots. Cut 1 pound of peeled carrots into 1/2-inch wedges. Spread the carrots over half of a large sheet of aluminum foil, and sprinkle them with ¼ cup balsamic vinegar, 2 tablespoons minced fresh rosemary, 2 cloves minced garlic, ¼ teaspoon paprika, salt, and pepper. Drizzle the carrots with 1 tablespoon olive oil and fold the foil over to create a tightly sealed packet. Place on a baking sheet and bake in a preheated 400 degree oven for 25 minutes or until the carrots are tender.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. Spinach Marinara</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Spinach delivers a triple of dose of wrinkle-fighting antioxidants: vitamin C, vitamin E, and beta-carotene. All three work in concert to protect your skin from the sun's UV rays so it stays vibrant and healthy.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Make a quick spinach marinara sauce by wilting fresh spinach leaves into a pot of simmering tomato sauce, then serve over pasta or grilled chicken cutlets.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. Toasted Pecans</span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pecans are one of a short list of foods rich in Vitamin E, a nutrient that's vital to skin health. By forming a protective barrier in the cell membranes of your skin, the vitamin E in pecans helps to ward off harmful free radicals and therefore helps to keep skin firm and elastic.</span></span><br />
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<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pecans are delicious on their own, but toasting them makes them incredibly buttery and rich...they're like candy! Spread pecans on an ungreased baking sheet and toast them in a preheated 350 degree oven (or a toaster oven) for about 10 minutes (watch them closely to make sure they don't burn). Enjoy them whole as a scrumptious snack, or chop them up and sprinkle them into oatmeal or low-fat yogurt.</span></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;">Source: <i><a href="http://health.yahoo.com/" style="color: blue;">Yahoo! Health</a></i> </span></span></span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-80740614175569055402010-03-01T01:50:00.000-08:002010-03-10T07:29:50.977-08:00Top 10 Fun Ways to Live Longer<div style="text-align: justify;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">A healthy lifestyle doesn't have to mean treadmills and salads everyday. Many activities that are fun and pleasurable are also good for you. By understanding how these activities can help you live longer and what to do to get the most benefits, you'll be putting some fun into healthy living.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">1. <a href="http://longevity.about.com/od/longevityboosters/p/redwine.htm" style="color: blue;">Drink Red Wine</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Red wine is packed with resveratrol, an antioxidant. These work to protect your body against the effects of aging. One or 2 glasses of red wine a day can help keep your body young.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">2. <a href="http://longevity.about.com/od/lifelongnutrition/p/chocolate.htm" style="color: blue;">Eat Dark Chocolate</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dark chocolate is a wonderful food that contains a large amount of antioxidants that protect your body from aging. Find good quality dark chocolate, learn to appreciate it, and have a bit of it each day. Eating chocolate may lower your blood pressure and cholesterol while providing an energy boost.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">3. <a href="http://longevity.about.com/od/lifelongbeauty/tp/smiling.htm" style="color: blue;">Smile</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Smiling is a great way to change your attitude, connect with people and give benefit to your body. Like relaxation, smiling can work to counteract the effects of stress. By forcing ourselves to smile, we "trick" our body into believing that everything is good, thereby reducing stress. Like a switch, smiling can actually change your mood. So put a smile on, even if you don't feel like it, and pretty soon you'll be smiling for real.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">4. <a href="http://longevity.about.com/od/lifelongrelationships/p/sex_longevity.htm" style="color: blue;">Have More Sex</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sex and touching are thought to be essential parts of health. Sex releases an assortment of beneficial chemicals in the body. Sex and touching help us bond with others, strengthens relationships, and increases our own self-worth. Frequent sex may even extend your life by years.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">5. <a href="http://longevity.about.com/od/preventingandreversing/ht/relax_response.htm" style="color: blue;">Relax</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Relaxation is the opposite of stress. While stress brings harmful health effects, relaxation helps our bodies to rest, heal and function better. By practicing daily relaxation techniques, you can train yourself to turn off your stress and replace it with calm energy. This will improve your blood pressure, heart rate and ability to cope with life's challenges.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">6. <a href="http://longevity.about.com/od/lifelongfitness/ht/loveexercise.htm" style="color: blue;">Make Exercise Play</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Physical games and sports are a great way to keep both your body and mind healthy. Simple exercise routines are great for maintaining balance, flexibility, endurance and strength. Group games and sports can give your mind a workout as well, as you anticipate other people's actions and how to work together. Find a game and activity that suits your level of physical ability and play often.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">7. <a href="http://longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm" style="color: blue;">Sleep</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sleep is an essential body function. Most Americans do not get enough sleep. Medications, stress, illness and poor sleep habits all can prevent you from getting between 7 and 9 hours a night. The health benefits of sleep include more energy, better immune function, and more.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">8. <a href="http://longevity.about.com/od/lifelongrelationships/p/relations_aging.htm" style="color: blue;">Spend Time With Loved Ones</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Relationships are an important part of health. Not only do strong bonds with other people mean you will have help when you need it, being connected also means protection from loneliness, depression, and mental illness. Spend time cultivating your relationships with friends and family to improve your health and your life.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">9. <a href="http://longevity.about.com/od/mentalfitness/tp/Mental_fitness.htm" style="color: blue;">Solve Puzzles and Play Brain Games</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Mind games are a great way to stay involved and engaged in the world. Games can exercise different parts of your mind and entice your curiosity. If possible, choose social games like chess or bridge that exercise your brain while keeping you connected with others.</span></span><br />
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<span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">10. <a href="http://longevity.about.com/od/mentalfitness/p/positive_aging.htm" style="color: blue;">Be Positive</a></span></b></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Having a positive attitude about aging can add more than seven years to your life, according to researchers. Avoid the cultural push to glorify youth and regret each passing year. Find ways to pleasure in your increasing age and enjoy greater learning, experience, and control in your life.</span></span><br />
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<span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;">Source: <i><a href="http://longevity.about.com/" style="color: blue;">About.com - Longevity</a></i> </span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-54255245416217366252010-02-28T02:53:00.000-08:002010-03-10T07:31:52.230-08:00Top 5 Habits to Increase Longevity<div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Is it really possible for anyone to live happily to 100? The good news is that your body was designed to be 100 - you just have to get out of the way.</span></div><br />
<div style="text-align: justify;"><span style="font-size: small;"> </span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Getting out of the way means taking an honest look at the habits and lifestyle you are living with today. Most of us have developed habits that limit our true health potential.</span><span style="font-size: small;"></span><br />
<span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">But don't let these bad habits of the past discourage you - it is never too late to make new choices. What you did in the past can be changed, and your body will respond in kind. What matters is what you do from this moment forward.</span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> </span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">It takes 14 to 21 days of repetitive behavior to form a new pattern in your brain. Once the pattern is formed, it becomes an automatic behavioral response.</span><span style="font-size: small;"></span><br />
<span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">As you develop new healthy habits, they will begin to replace bad habits. These healthy lifelong habits are adapted straight from the time-tested traditions practiced by centenarians all around the world, and I can say with certainty that they will transform and rejuvenate you!</span><span style="font-size: small;"></span><br />
<span style="font-size: small;"><br />
</span><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Eat five small meals a day.</span></b></span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">In the Western culture, meals are taken three times a day, but it is much better to eat five smaller meals. When you eat smaller portions five times a day, you deliver a steady stream of nutrients, blood sugar, and energy to your body throughout the day.</span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Additionally, eating this way is less taxing on the digestive and metabolic systems and also reduces your risk of heart disease.</span><span style="font-size: small;"></span><br />
<span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: large;"><b>Climb the stairs instead of using elevators.</b></span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">The health benefits of a daily exercise program cannot be stressed enough. Regular exercise can help promote physiological well-being, strengthen the immune system, maintain joint mobility, increase energy - and the list goes on.</span><span style="font-size: small;"></span><br />
<span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Look for opportunities all through your day to work in physical activity. Power-walk, run, or ride your bike instead of driving. Begin a daily tai chi practice. Join a gym and actually go! Practice safely and watch your health results pile up.</span><span style="font-size: small;"></span><br />
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</span><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Laugh it up!</span></b></span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">We know from research that laughter and joy boost immune functions, especially the production of the natural killer cells that help protect the body from illness and cancer. Laughter also increases the release of endorphins, compounds that give you a sense of well-being, in your brain. Without a doubt, joyful people live longer and healthier lives.</span><span style="font-size: small;"></span><br />
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</span><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Drink 8 glasses of water every day.</span></b></span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Water is essential for all healthy body functions. Centenarians from around the globe cite their native water as the source of their health and longevity - and the scientists agree with them. What they all have in common is pure water sources located far from any city, free from chemicals and toxins.</span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Choose filtered water; the best filtration processes are the ones that use activated charcoal, which removes the impurities but leaves the water-soluble minerals. Also, do not store water in plastic containers because the polychlorinated biphenyls (PCBs) can leach into the water.</span><span style="font-size: small;"></span><br />
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</span><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Unwind with meditation.</span></b></span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Stress is the root cause of most of the diseases that shorten our life span. In our modern society stress will continue to increase - unless you find techniques to manage it. Meditation is the best way to release tension and revitalize your being. It teaches you to breath properly, which is critical for eliminating up to 70% of your body's toxins and wastes. It also quiets your mind, lowers your stress hormones, and teaches self-discipline, which is a necessary attribute to achieving your health and longevity goals.</span><span style="font-size: small;"></span><br />
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</span><span style="font-size: large;"><b><span style="font-family: Arial,Helvetica,sans-serif;">Try this beginning meditation:</span></b></span><span style="font-size: small;"><br />
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Sit comfortably on a chair or the floor. Breathe naturally and close your eyes. Each time a thought appears, put it inside a balloon and let it fly up into the sky and disappear. Do this until the thoughts are exhausted. After a bit, your body will feel very light, and your mind will become still. The first few times it may take a while, but it will get easier and faster with practice.</span><span style="font-size: small;"></span><br />
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</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: x-small;">Source: <span style="color: blue;"> </span><i><a href="http://www.askdrmao.com/index2.php?option=com_content&task=blogcategory&id=135&Itemid=64" style="color: blue;">Ask Dr. Mao, The Natural Health Search Engine</a></i></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6016644878766948421.post-48679079135399608922010-02-27T18:48:00.000-08:002010-03-10T07:36:02.749-08:00The Aging Process: Theories and Effects<div style="text-align: justify;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Aging is a complex process that is only partially understood. Some people think that our bodies just wear out while others think that aging can be prevented or even reversed by replacing parts of our bodies or giving hormonal or other supplements. When we think about aging, we have to look at what happens to our body over time.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">The study of aging - gerontology - is a relatively new science that has made incredible progress over the last 30 years. In the past, scientists looked for a single theory that explained aging. There are two main groups of aging theories. The first group states that aging is natural and programmed into the body, while the second group of aging theories say that aging is a result of damage which is accumulated over time. In the end, aging is a complex interaction of genetics, chemistry, physiology and behavior. <br />
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<span style="font-size: large;"><b>Theories of Aging</b></span><br />
By understanding and describing how we age, researchers have developed several different theories of aging. The two categories are: programmed theories and error theories.</span><br />
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<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/age_programmed.htm" style="color: blue;"><b>Programmed Theories</b></a> assert that the human body is designed to age and there is a certain biological timeline that our bodies follow.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Programmed Longevity</b>: Aging is caused by certain genes switching on and off over time.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/age_hormones.htm" style="color: blue;"><b>Endocrine Theory</b></a>: Changes in hormones control aging.</span><br />
<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/age_immune.htm" style="color: blue;"><b>Immunological Theory</b></a>: The immune system is programmed to decline over time, leaving people more susceptible to diseases.</span></div><div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Error Theories</b> assert that aging is caused by environmental damage to our body's systems, which accumulates over time.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/wear_tear.htm" style="color: blue;"><b>Wear and Tear</b></a>: Cells and tissues simply wear out.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> - <a href="http://longevity.about.com/od/researchandmedicine/p/age_rate_living.htm" style="color: blue;"><b>Rates of Living</b></a>: The faster an organism uses oxygen, the shorter it lives.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/crosslinking.htm" style="color: blue;"><b>Cross-Linking</b></a>: Cross-linked proteins accumulate and slow down body processes.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> - <a href="http://longevity.about.com/od/researchandmedicine/p/age_radicals.htm" style="color: blue;"><b>Free Radicals</b></a>: Free radicals cause damage to cells that eventually impairs function.</span><br />
<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/age_mutations.htm" style="color: blue;"><b>Somatic DNA Damage</b></a>: Genetic mutations cause cells to mal- function. </span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <br />
<span style="font-size: large;"><b>Genetics and Aging</b></span><br />
Studies have demonstrated that genetics can play a major role in aging. When researchers adjust the genes in certain mice, yeast cells and other organisms, they can almost double the lifespan of these creatures. The meaning of these experiments for people is not known, but researchers think that genetics account for up to 35 percent of the variation in aging among people. Some key concepts in genetics and aging include:</span><br />
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<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Longevity Genes</b>: There are specific genes which help a person live longer.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Cell Senescence</b>: The process by which cells deteriorate over time.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/telomeres.htm" style="color: blue;"><b>Telomeres</b></a>: Structures on the end of DNA that eventually are depleted, resulting in cells ceasing to replicate.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Stem Cells</b>: These cells can become any type of cell in the body and hold promise to repair damage caused by aging.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <br />
<span style="font-size: large;"><b>Biochemistry</b> </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">No matter what genes you have inherited, your body is continually undergoing complex biochemical reactions. Some of these reactions cause damage and, ultimately, aging in the body. Studying these complex reactions is helping researchers understand how the body changes as it ages. Important concepts in the biochemistry of aging include:</span><br />
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<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/agethieves/f/freeradicals.htm" style="color: blue;"><b>Free Radicals</b></a>: Unstable oxygen molecules which can damage cells.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/crosslinking.htm" style="color: blue;"><b>Protein Cross-Linking</b></a>: Excess sugars in the blood stream can cause protein molecules to literally stick together.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>DNA Repair</b>: For an unknown reasons, the systems in the body to repair DNA seem to become less effective in older people.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Heat Shock Proteins</b>: These proteins help cells survive stress and are present in fewer numbers in older people.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/researchandmedicine/p/age_hormones.htm" style="color: blue;"><b>Hormones</b></a>: The body's hormones change as we age, causing many shifts in organ systems and other functions.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <br />
<span style="font-size: large;"><b>Body Systems</b></span><br />
As we age, our body's organs and other systems make changes. These changes alter our susceptibility to various diseases. Researchers are just beginning to understand the processes that cause changes over time in our body systems. Understanding these processes is important because many of the effects of aging are first noticed in our body systems. Here is a brief overview of how some body systems age:</span><br />
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<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <a href="http://longevity.about.com/od/longevityandillness/tp/llheartdisease.htm" style="color: blue;"><b>Heart Aging</b></a>: The heart muscle thickens with age as a response to the thickening of the arteries. This thicker heart has a lower maximum pumping rate.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Immune System Aging</b>: T cells take longer to replenish in older people and their ability to function declines.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Arteries and Aging</b>: Arteries usually to stiffen with age, making it more difficult for the heart to pump blood through them.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> - <b>Lung Aging</b>: The maximum capacity of the lungs may decrease as much as 40 percent between ages 20 and 70.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Brain Aging</b>: As the brain ages, some of the connections between neurons seem to be reduced or less efficient. This is not yet well understood.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Kidney Aging</b>: The kidneys become less efficient at cleaning waste from the body.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Bladder Aging</b>: The total capacity of the bladder declines and tissues may atrophy, causing incontinence.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Body Fat and Aging</b>: Body fat increases until middle age and then weight typically begins to decrease. The body fat also moves deeper in the body as we age.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Muscle Aging</b>: Muscle tone declines about 22 percent by age 70, though exercise can slow this decline.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Bone Aging</b>: Starting at age 35, our bones begin to lose density. Walking, running and resistance training can slow this process.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Sight and Aging</b>: Starting in the 40s, difficulty seeing close detail may begin.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- <b>Hearing and Aging</b>: As people age, the ability to hear high frequencies declines.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <br />
<span style="font-size: large;"><b>Behavioral Factors</b></span><br />
The good news is that many of these causes of aging can be modified through your behaviors:<br />
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<div style="text-align: left;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- By eating foods loaded with <a href="http://longevity.about.com/od/longevityboosters/f/antioxidants.htm" style="color: blue;">antioxidants</a>, you can minimize damage caused by free radicals.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- By <a href="http://longevity.about.com/od/lifelongfitness/ht/loveexercise.htm" style="color: blue;">exercising</a>, you can limit bone and muscle loss.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- By keeping your <a href="http://longevity.about.com/od/longevityandillness/tp/reducecholester.htm" style="color: blue;">cholesterol</a> low, you can slow the hardening of your arteries and protect your heart.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">- By practicing <a href="http://longevity.about.com/od/mentalfitness/tp/Mental_fitness.htm" style="color: blue;">mental fitness</a>, you can keep your brain sharp.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> <br />
Lifestyle factors have also been shown to extend life. Rats and mice on a calorie restricted diet (30 percent fewer daily calories) live up to 40 percent longer. <a href="http://longevity.about.com/od/mentalfitness/p/positive_aging.htm" style="color: blue;">Positive thinking</a> has also been shown to extend life in people by up to 7.5 years. <br />
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<span style="font-size: x-small;">Source: <i><a href="http://longevity.about.com/" style="color: blue;">About.com - Longevity</a></i></span><i> </i></span><br />
<span style="font-size: small;"> </span></div>Unknownnoreply@blogger.com0