Spice up your Life,and get Healthy

Environmental pollution, sunlight, cigarette smoke, unsaturated fats and even oxygen-all of these are potential sources for free radicals to enter your body, damaging healthy cells, accelerating the aging process and possibly leading to a host of health problems. How can you fight these harmful free radicals? One solution may be as simple as adding a little spice to your life.

Spices are derived from plants and contain a variety of natural compounds that act as antioxidants within the body, protecting cells from the invasive damage caused by free radicals. These four common spices offer a wide range of protective properties that may help support your body’s overall health:

Ginger
According to an article in the American Journal of Clinical Nutrition, ginger is one of the top food sources of antioxidants1. In addition to fighting free radicals, ginger may also help those suffering with joint issues. In one study, ginger showed a statistically significant effect on reducing symptoms associated with osteoarthritis in the knee2. Ginger is also a popular remedy for occasional nausea and stomach upset.

Turmeric
This bright yellow spice is well-known as a component of curry powder. It contains a high concentration of curcumin, a natural compound with powerful antioxidant and anti-inflammatory properties.  One study involving mice concluded that curcumin may help protect the brain from the oxidative damage that is thought to contribute to Alzheimer’s3

Cayenne
The fiery and flavorful cayenne pepper contains a potent active compound known as capsaicin, which is responsible for the burning sensation caused by coming in contact with this spice. Capsaicin’s anti-inflammatory properties make it an excellent topical pain reliever. The potent antioxidant powers of the cayenne pepper also come from capsaicin, which has been shown in several studies to inhibit the growth of breast4 and prostate5 tumors in mice.

Cinnamon
Cinnamon is a versatile and aromatic spice rich in polyphenolic compounds that act as protective antioxidants. In one recent study, cinnamon was shown to reduce the oxidative stress and impaired fasting glucose (two risk factors associated with cardiovascular disease and diabetes) in overweight and obese adults6.

If you are looking for antioxidant support, these four beneficial spices can be easily incorporated into your daily diet. For those who do not wish to include these spices in their food, they are also commonly and conveniently available in supplement form.

Until next time ,stay healthy and remember, your best investment is your Health!

Good Healthy Habits

 

Good health is of prime importance to all of us. We need to be healthy, filled with abundant energy, sound sleep, and fit and disease free body, which will give us a sense of overall well being. In order to be fit and healthy we need to practice healthy living styles with proper food habits and exercise. We cannot be healthy if we are lazy and lethargic. We need to work hard both physically and mentally to be fit and healthy. Besides exercise, we also need to eat healthy foodstuffs avoiding junk foods, which make us lethargic and dull. If you are over weight and obese you will suffer from health problems. So you need to maintain an optimum body weight to be healthy.

You need to follow healthy and positive habits. Positive thinking is very essential in order to be healthy. You need to clear out your mind and fill it with positive thoughts. You will have to remove all the depressing and negative emotions and thoughts from your mind and replace it with healthy and positive thoughts. These positive thoughts can be extremely energizing and always lead to good things in life. You can get involved in practices such as meditation and yoga to get rid of the negativity and force yourself with positive thoughts.

You need to eat healthy foods in order to be fit and healthy. Simple food stuffs like vegetables, fruits, nuts, tubers, lean meat, pulses, ect can keep you healthy and strong. Try to avoid refined foodstuffs. The main reason for ill health and diseases is improper food habits. Because of this many people suffer from diseases like diabetes, cancer, obesity ect. Simple changes in your diet and causes a great difference within a short period and can improve your health drastically. Try to avoid smoking and alcoholic drinks. For good health, you need to exercise daily. Exercising in the morning can leave you with a refreshed feeling throughout the day. Exercising can put you in a good mood and it will be easier for you to think positively and eat healthy foods. You can also get involved in activities such as swimming, biking, walking or playing your favorite sport in order to keep you healthy .Do not go for an activity which you do not enjoy. Try to do your work outs in the open air. In this way you will feel more refreshed. You should not make drastic changes in your life style. You should start with simple changes and make sure that you enjoy it. You try to make these simple changes in to a regular habit in order to achieve long term success. It is very important to improve your health in order to be happy and enjoy life. Besides exercise you need to have good sleep and rest in order to be healthy. Sound sleep can refresh your mind and make you feel healthy .All these simple changes in your life style can improve your health and make you feel strong and fit. You will feel a sense of well being, both emotionally and physically.

Three Important Weight -Loss Tips

Struggling with weight loss is not as hard as everyone makes it seem. In fact, you can easily loose an average of 3-4lbs a week.

Just to be clear, the term ‘diet’ is not going to be used in this report.

There are three vital components to weight loss that everyone needs to know. Using these together will maximize the fat your burn, and improve your overall fitness.

Cardio makes up 20% of your overall weight loss. Cardio alone is not strong enough to cut off those extra pounds.What exactly is a Cardio Workout? Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time. Another name for it is aerobic exercise.

Resistance weight training makes up 30% of your overall weight loss success. What’s important to understand that the more weight in muscle you build, the more calories in a day your body requires to maintain that muscle. Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract

Healthy food choices comprise of 50% of you’re weight loss success. Your body has to account for every calorie that you ingest. The right choices consist of Fiber,to make you feel full,vegetables and fruits to get the proper amout of minerals and vitamins per day. By eating fiber,fruits and vegetables, you are taking in fewer calories, and with proper exercise you will burn calories, therefore shedding the pounds. Also remember you need to drink plenty of water, to get that full feeling.

The first three components are the building blocks of any healthy lifestyle.

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It’s time to rev-up your exercise routine!

Rev Up Your Workout and Lose Weight Faster

Exercise, along with a healthy eating plan, is key to losing weight. Want to see faster results as you’re following the South Beach Diet lifestyle? Just take your workout up a notch! This program consists of two parts: Interval Walking and the Total Body Workout, which you will do on alternate days. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline.

The entire exercise program is designed so that you can tailor it to your own level of fitness. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, we offer exercise variations that make the program more challenging. The really good news is that with this 20-minute-a-day program, you will definitely see better results in far less time than you would in a typical hour of exercise.

Here’s an overview of the two main components of the  Supercharged Fitness Program:

Interval Walking

  • Designed to give your heart and lungs a great workout, which is vital for cardiovascular health
  • Involves alternating periods of fast or very fast walking with periods of slower recovery walking
  • Boosts metabolism so you burn more calories and fat, which translates to faster weight loss
  • Results in increased fat and calorie burn even after you’re done exercising

Total Body Workout

  • Designed to work several muscle groups simultaneously
  • Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
  • Promotes balance, stability, good posture, and coordination
  • Tones your arms and legs and increases your flexibility

A word of caution: Talk with your doctor before you make a sudden change in your level of activity, especially if you are age 50 or older, have been inactive, have difficulty keeping your balance, have periods of dizziness, or have known heart problems.

Need more help with weight problems?  Here’s a great site with the best products for a healthy lifestyle.

http://myui.com/betterhealth4you  

When at that site click on the Products tab,then body, then weight-loss.

Thanks ,Alan Cinqmars

Here’s Some Great Solutions For a Starving Brain

 

Some Solutions For a Starving Brain!

Right now your brain may be starving…

It may lack a vital nutrient you need to think and remember. And unless you do something about it, it will probably get worse.

The good news is you can take simple steps to halt this process and preserve your clarity of mind. Today I’ll show you how.

This vital brain booster is choline. Your brain uses it to make acetylcholine, one of your key neurotransmitters – the chemicals your brain needs to transmit signals and messages.

Acetylcholine is the neurotransmitter of memory and muscle stimulation. It’s responsible for muscle control, sleep, arousal, attention, memory, intelligence and mood. Your brain needs a constant, rich supply of choline to keep all of these functions going strong.

Without acetylcholine you can’t string thoughts together or have full access to your memory. So you can imagine not having enough can lead to real problems. I’m not just talking about forgetting your keys, although that can be an early symptom of choline deficiency.

Research shows people with a variety of mental illnesses are severely lacking in choline. The brain scans of people suffering from both mild cognitive impairment and full-blown Alzheimer’s showed these diseases are directly related to low choline levels.

Do You Know If You’re Deficient in This All-Natural Lifesaver?

Virtually 100 percent of the population is deficient in one vital substance at least part of the year.

According to an article in the Journal of Cosmetic Dermatology, there is “compelling evidence” that low levels of this all-natural life saver “lead to increased risk of developing rickets, osteoporosis, 16 cancers, psoriasis, diabetes mellitus, hypertension, heart disease, myopathy, multiple sclerosis, schizophrenia, hyperparathyroidism, and susceptibility to tuberculosis.”

Elevate your levels of this lifesaver and you can drastically improve your health. In fact, according to one study, 600,000 cases of breast and colon cancer alone could be prevented each year… If people simply increased their intake of this vital substance.

More shocking? The same study showed that this all-natural lifesaver could save nearly one million lives each year!

So why won’t you hear about this substance from “Big Pharma”? Find out here… and discover how you can get your hands on this lifesaver for FREE.

But the news is not all bad… Several recent studies found you can slow and even reverse the onset of dementia and improve your memory and attention by getting more choline.

I recommend you do just that. If you wait too long the consequences are serious.

We’ve known for years that if your brain is starved of choline, it starts to “steal” choline from other sources, like your cell membranes. This process is called “auto-cannibalism.”

When this happens your brain starts “eating itself alive” to maintain daily functions. But over time, the problems just get worse. It’s one of the reasons why you see a rapid decline in brainpower among older folks—and this process is behind the onset of depression, poor sleep, Alzheimer’s, and worse.

So what can you do to stop this from happening?

The first thing is to make sure you get enough choline-rich foods in your diet. Here’s a list for easy reference:

COMMON FOOD CHOLINE  – CONTENT (MG/100 G OF FOOD)

  • Eggs (whole, cooked) – 272.6
  • Egg yolk (raw, fresh) – 682.4
  • Chicken liver (all kinds, simmered) – 290.1
  • Turkey liver (cooked, simmered) – 220.2
  • Pork (cured, bacon, cooked, pan-fried) -130.8
  • Spices (mustard seed, yellow) – 122.6
  • Almonds – 52.0
  • Cauliflower (cooked, boiled, drained) – 39.1
  • Artichokes (cooked, boiled, drained) – 34.4
  • Green peas (frozen, cooked) – 27.6
  • Spinach (whole leaf, frozen, microwaved) – 27.5
  • Red cabbage (cooked, boiled, drained) – 21.5

Source: USDA Database for the Choline Content of Common Foods, March 2004

As you can see, eggs and organ meats are the best sources of choline.

By the way… don’t be put off by raw eggs. The eggs you get from your local big-chain grocery stores are safe to eat raw. I eat raw eggs all the time. If you add them to a protein shake you don’t even notice them.

Men need more choline than women per day, about 550 mg compared to 425 mg for women.

But as you as age, you need more. I usually put my older patients on as much as 1,500 mg per day to get the maximum brain-boosting benefit.

How to boost your Brain Power

Eat well, think well: It turns out that the Romans were definitely on the right track with their famous saying “mens sana in corpore sano” (a healthy mind in a healthy body).


 

To protect yourself against a variety of age-related conditions that can impair your memory and the general functioning of your brain, a good first step is to concentrate on a healthful diet rich in fruits, vegetables, whole grains, and oily cold-water fish.

As your brain ages, important nerve cells are less able to protect themselves against highly reactive rogue compounds called free radicals.

Fortunately, the body has a natural defense system to protect itself against oxidative stress: antioxidants.

Scientific evidence for the important role that antioxidants play in maintaining brain health is considerable.


 

What you should eat: As a rule of thumb, to maximize the antioxidants in your diet, you should eat as many different types of fruits and vegetables as possible, especially the lushly colored ones that are rich in compounds called carotenoids and flavonoids.

Fruits with high antioxidant scores include blueberries, at more than 6,552 total ORAC units, blackberries (5,247), red delicious apples with skin (4,275), and sweet cherries (3,365).

Vegetables with high ORAC values include raw ginger root (14,840), raw garlic (5,346), cooked red cabbage (3,145), and cooked broccoli (2,386).

Nuts, including pecans (17,940), walnuts (13,541), and hazelnuts (9,645), are among the highest listed on the USDA Nutrient Data Laboratory’s 2007 ORAC chart.

Whole grains, such as whole wheat, oatmeal, and brown rice, are another excellent source of antioxidants because they contain important compounds that possess antioxidant activity.

You can check ORAC scores for particular foods by going to Nutrient Data Laboratory.

For your memory to function smoothly, brain cells need to be able to communicate quickly and easily with one another. As people age, though, nerve cells shrink, nutrient-rich blood supplies to the brain decline, and inflammation often complicates the situation.

Omega-3 essential fatty acids, especially DHA (docosahexaenoic acid), have been found to promote the efficient electrical signaling between nerve cells, help stabilize cell membranes, and even appear to improve mental concentration and fight memory loss.

In a recent report, the International Food Information Council noted that “emerging evidence suggests that a higher level of omega-3 fatty acid consumption may be associated with reducing the risk of bone loss, certain cancers, and neurological disorders such as Alzheimer’s disease [DHA is the most abundant fatty acid in the gray matter of the brain].”

What you should eat: Because the body cannot manufacture omega-3 fatty acids, it needs to absorb them from food sources, and some of the best sources are oily cold-water fish; once or twice a week you should try to work salmon, sardines, bluefish, herring, mackerel, or tuna into your menu.

Beyond the basic fruits, vegetables, and cold-water fish, scientists believe other food-based compounds can also help protect your memory and cognitive abilities.

B vitamins: Folic acid and niacin in particular have been found to be important in preserving brain function because they help control inflammation and appear to promote the development of new brain cells.

What you should eat: Food sources rich in vitamin B include lean meats, fish, legumes, dairy products, grains, and green leafy vegetables.

Co-enzyme Q-10 According to Shari Lieberman, PhD, CNS, FACN, coauthor of A User’s Guide to Brain Boosting Nutrients, “Not all antioxidants protect the brain because not all of them pass the blood-brain barrier.” One exception to this is coenzyme Q10, also known as CoQ10.

What you should eat:Good choices for foods rich in CoQ10 include beef, chicken, nuts, and oils.

Alpha-lipoc acid: Another powerful antioxidant that is readily absorbed by the brain, says Dr. Lieberman, is alpha-lipoic acid (ALA), which helps to neutralize free radicals and counter nerve damage.

What you should eat: Spinach, broccoli, beef, yeast (particularly brewer’s yeast), and certain organ meats are good sources of ALA.

While no one has found a way to return aging brains to their youthful ability just yet, it is possible to strengthen your brain’s ability to protect important neurons from degeneration or death.

Some Snack Foods that will Lower your Bad Cholesterol

 


 

The good news — or the bad news, depending on what you’re snacking on — is that “bad” low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol.

Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL.

Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup.

An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body.

Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. Also, all types of beans are great for lowering your LDL, but I don’t know to many people eat them for snacks.

Here is the acceptable levels of Good (HDL) and bad Cholesterol(LDL):

Total cholesterol levels: 

  • less than 200 mg/dL (5.17 mmol/L) is considered desirable
  • 200 mg/dL – 239 mg/dL (5.17 mmol/L – 6.18 mmol/L) – borderline-high
  • 240 mg/dL and above (6.21 mmol/L and higher) is considered high.

 

LDL-“bad” cholesterol levels: 

  • less than 100 mg/dL (less than 2.6 mmol/L) is considered optimal
  • 100 mg/dL – 129 mg/dL (2.6 mmol/L – 3.35 mmol/L) – near optimal or above optimal
  • 130 mg/dL – 159 mg/dL (3.35 mmol/L – 4.10 mmol/L) – borderline high
  • 160 mg/dL – 189 mg/dL (4.12 mmol/L – 4.88 mmol/L) – high
  • 190 and above (4.90 mmol/L and greater) is considered very high.

 

HDL-“good” cholesterol levels: 

  • 60 mg/dL (1.56 mmol/L) or higher is considered desirable (it reduces the risk of heart disease, even if total or LDL cholesterol is high)
  • 40 mg/dL – 60 mg/dL (1.04 mmol/L – 1.56 mmol/L) – acceptable
  • below 40 mg/dL (1.04 mmol/L) is considered low (it increases the risk for coronary artery disease in people who also have high total cholesterol levels).