Fabulous Health Tips for our customers and friends
find a lot of interesting and valuable tips on this page that you can use to optimize your health, fitness, nutrition and
Fitness and Good health secrets
1. Exercise is very useful for minimizing
the 'plateau' effect of dieting, which occurs within a few weeks of starting a diet, as the body 'adjusts' to a lower calorie-intake.
2. Medical research shows that disease attributed to obesity is in many cases caused by inactivity rather than just
being overweight. Enjoy life better at any weight by maintaining your active lifestyle.
3. Studies show that those
who successfully lose and keep weight off don't do it just by dieting. Most typically burn about 500 calories a day with exercise
rather than cutting more calories from their diet.
4. Approximately 60% of runners start running to manage their weight.
With the exception of cross country skiing, running burns more calories per minute than any other form of cardiovascular exercise.
5. Running has been prescribed to patients by doctors who are at high risk, or early stages, of osteoporosis, diabetes,
hypertension, and stroke. Running regularly also has been proven to help fight the aging process.
6. Athletes who
workout regularly have resting heart rates between 40-60 beats per minute while the average couch potato can be as high as
70-80 beats per minute. The more fit you get, the more efficient your body becomes and your resting heart rate can decrease.
7. Believe it or not, cold water is absorbed faster by your body than room temperature or body temperature water.
The American College of Sports Medicine recommends that water and other drinks be chilled when used for exercise.
Just 20 to 30 minutes a day of exercise and movement can make a difference in breaking those anxious or depressed mood cycles.
9. Exercise is one of the biggest anti-aging tools available and contributes to our health, physical appearance, functional
ability, mental ability and emotional well being.
10. According to the Mayo Clinic, it's okay to exercise if you're
sick and your symptoms are "above the neck." Take it easy if your symptoms are "below the neck" (i.e. chest congestion or
a hacking cough).
11. Start sprinting and increase your endurance. Just six workouts of 30-second sprints might be
more effective at building endurance than an hour of daily moderate activity.
12. Use a buddy system when working
out or starting a new exercise program. This will increase your motivation and confidence to push yourself to new limits.
13. Heart attack patients who exercise regularly had a 40% lower risk of death as well as a 50% reduction in succumbing
to cardiovascular disease after five years, compared to those who didn't, according to the American Heart Association.
Research shows that physical activity is essential for heart health. In one study of over 5000 previously inactive men and
women who began exercising on a regular basis and who were studied over a 16 year period after they began, reduced their risk
factors by 40% versus the control group of non-active people.
Preparing for the arrival of the avian flu, the U.S. government provided advice for making chicken safe to eat: Cook it to
2. Sweating lots? Blame it on alcohol, spicy foods, garlic, cumin, caffeine, meats and hot drinks. Overactive
thyroids, some cancers, obesity, menopause and some severe psychiatric conditions may also contribute to excessive sweating.
3. Think chicken is all healthy? Only if you say no to fried chicken patties, chicken fingers, nuggets and franks. Reserve
chicken choices to broiling, roasting, baking or steaming.
4. Eggs, milk, fish, beef, peanuts, oats, rice, whole wheat
products, corn products, soybean products, sesame seeds, peas, and beans are all good sources of protein.
ulcers with fresh cabbage juice, lots of water and fiber. Cabbage, carrot, potatoes, bananas, and papayas are excellent in
lowering acidity. Avoid alcohol, caffeine, carbonated drinks, chocolates, fats, fried foods, tobacco and cigarettes.
Stir-fry your vegetables. The short cooking time will maintain the nutritional value of the vegetables better than boiling
or microwaving them.
7. According to the Mayo Clinic, it's okay to exercise if you're sick and your symptoms are "above
the neck." Take it easy if your symptoms are "below the neck" (i.e. chest congestion or a hacking cough).
quells the appetite like lots of water. Yes, you will have to make more frequent trips to the bathroom, but it is worth it.
Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.
a list and shop on a full stomach before heading to the grocery store. Shop with the season and avoid packaged and processed
10. Studies indicate less wrinkling on subjects who consume mostly vegetables, olive oil, fish, legumes, fruits,
whole grains, low-fat milk products, water, and tea. Those who prefer red meat, sugar, soft drinks and full-fat milk show
more wrinkling and skin damage.
11. Egg yolk color is determined by the type of feed a hen eats. A wheat-based diet
produces a pale yellow yolk, while a corn or alfalfa-based diet yields a darker yellow yolk. Yolk color does not indicate
egg quality, freshness or nutritional value.
12. Wash all pre-packaged fruits and vegetables, even if the label claims
they are pre-washed. Commercial sprays and washes sold for cleaning vegetables aren't any better than cleaning thoroughly
with plain water, so save your money.
13. Fruit and protein smoothies are a fun and delicious way to get great nutrition from something that tastes more
like a treat. The simplest smoothies blend chunks of fruit with a bit of milk or yogurt and protein powder.
spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful,
almost narcotic, effect and bring a feeling of well-being after exercising.
15. Although any food can potentially
trigger an allergy, 90 percent of life-threatening reactions are caused by peanuts, eggs, milk, wheat, nuts, soy, fish and
shellfish. In highly allergic people, even minute amounts can prompt an allergic reaction.
16. Your 10,000 (5,000
if you're over 40) taste buds have a memory and are replaced every 21 days. If you are trying to change your food preferences,
hopefully to a healthier choice, keep in mind that it may take up to 3 weeks to adjust.
17. One of the main reasons
we crave carbs is to compensate for a reduction in serotonin levels. Carbs elevate serotonin by stimulating insulin levels
which ultimately drive the amino acid tryptophan, the building block of serotonin, into the brain.
18. Garlic, onions
and chives contain allylic sulphides that prevent excessive clotting. Since many scientists now assume infection causes hardening
of the arteries and heart disease, the antimicrobial effects of garlic may prevent infection.
19. Drinking one or
two glasses of red wine each day with dinner will provide you with a potent preventive compound called resveratrol. Drinking
more than this amount will not give additional benefits and could be detrimental to heart health.
20. A recent study
of 40,000 Japanese participants found that those who consumed more than 5 cups of green tea a day had a 26% lower chance of
dying from cardiovascular disease than those who consumed less than one cup per day.
21. Tea is the most commonly
consumed beverage in the world after water. All tea (including black, red and green tea) contains polyphenol catechins. Green
tea, in particular, has been touted heavily for its potential role in preventing cancer and heart disease.
calories describe foods high in calories but low in nutritional values such as deep fried foods, sweetened packaged foods,
alcoholic beverages, refined grains such as crackers, cookies, white rice and white bread.
23. Campbell's Chunky,
Select, and red-and-white-label condensed soups are brimming with salt; half a can averages more than half of a person's daily
quota of salt. Switch to Healthy Choice and Campbell's Healthy Request, which have less than half as much sodium.
Weight Loss Secrets
1. The best time to begin a diet program is when you
have the time, attention and the right attitude to devote to the new diet. A positive outlook about the outcome of your new
diet will keep you focused and help you stick to it.
2. In a recent 15-year study, those who ate fast food twice a
week or more weighed 10 pounds more over those who ate fast food less than once a week. The same people had more than double
the chance of developing type 2 diabetes.
3. Take before and after photos and write down everything you eat and drink
for at least 21 days so you learn your current eating habits.
4. Super-size filling foods like fruits and vegetables
which contain a lot of water and fiber and can quickly fill you up. Try a variety to keep your diet interesting.
People who eat more protein tend to be satisfied with less food. A peptide called PYY that governs satiety in our bodies released
in the intestines is turned on with protein, especially for the overweight.
6. Excess weight is often due to fluid retention.
To eliminate excess fluid, restrict your salt intake, drink more water, exercise, and eat more fruit, especially cantaloupe,
honeydew, oranges, and bananas, which contain water-eliminating potassium.
7. 12. Multi-task your muscles and burn
calories with compound exercises that require more than one muscle and joint to move. Push-ups fall into this category because
the chest, the back of your arms, front of your shoulders, and abs get a good workout by playing an assisting role.
1. Don't forget your sunblock! Ultraviolet light, UVA or UVB accounts
for 90% of the symptoms of premature skin aging. UVA and UVB radiation can cause wrinkles, lowered immunity against infection,
aging skin disorders, and cancer.
2. A recent study found that listening to music daily reduced chronic pain,
made people feel more in control of their pain, reduced depression, and made people feel less disabled by their condition.
3. If your work involves gazing at a computer monitor for long hours, remember to blink your eyes often to
relieve strain. Look out into the distance for a few seconds every 20-30 minutes.
4. Having a good sob is
reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in
Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.
An inexpensive way of adding humidity to the air is to place pans of water around your living space or keep some water in
your sinks and bathtubs. As the water evaporates, it will add moisture to the air in the dry, winter months.
Not only is the immune system boosted when we laugh, but natural killer cells - which fight some cancers - are increased when
we laugh. Laughter helps with the dilation of blood vessels, specifically the cardiovascular system.
is an ancient healing technique that originated in China over 2000 years ago. It's used to treat many conditions such as pain,
digestive disorders, insomnia, anxiety, and nausea, depression, addiction, etc.
8. Colorectal cancer is the 2nd most
common cause of cancer-related death in the US. This cancer can often be prevented, but only a third of these newly diagnosed
cancers are caught early, suggesting more people over 50 should see their doctors for a colonoscopy.
9. What you focus
on determines your reality. Try not to let a few bad events determine how you feel about your whole day. Often, good events
go unnoticed. Focus on those positive things about the day you may have taken for granted.
10. Instead of focusing
on your problems, volunteer your time to help a friend, family member or neighbour. You'll feel better about making a difference
in someone else's life and it will get you out of your self-focused thinking.
11. Don't dwell on all the things that
went wrong. Train your brain to think about solutions. What can you do about the problems you encountered? What actions can
you take, starting today?
Health secrets for longevity
every day! Move all your joints in a comfortable motion until your muscles get tired.
2. Stretch. Find a good stretching
program and most importantly, DO IT!
3. Listen to your mother, EAT THE GREEN STUFF (broccoli, cabbage, etc.)
Mom also said to sit up straight, do not slouch.
5. Kids, go outside and play. I do not care what you do just stop
watching so much t.v. and stop playing so many video games.
6. Take your vitamins.
7. Get enough sleep. (7
to 9 hrs a night)
8. Get adjustments on a regular basis. (Don't make me have to explain why, just read this blog.)
9. Drink lots of clean water.
10. Laugh as often as possible. Heck, practice laughing right now. Go ahead,
you know you want to.
10 Healthy Back Tips
1. Exercise Regularly- This does not have to be anything overly
strenuous. Something as simple as a daily walk can make a huge difference.
2. Eat A Healthy Diet- Proper nutrients
allow the body to repair itself easier
3. Maintain Good Posture- Are you sitting up straight as you read this?
Stretch Your Spine Before And After Sports- This will also help to loosen up the surrounding muscles.
5. Don't Overload
Your Backpack Or Purse- Remember to carry it over both shoulders to balance the load (if possible).
6. Stretch Your
Legs And Back After Each Hour Of Sitting- Whether in a car or at a desk, stretching regularly will help to keep you from tightening
up or injuring yourself further.
7. Never Cradle The Phone Between Your Neck And Shoulder
8. Sleep On Your
back Or Side, Not On Your Stomach- This helps to keep your spine in line and reduces the risk of hurting your neck while you
9. Invest In A Good Chair, Pillow And Mattress- When you think about the amount of time you use these things
each day, it's worth it.
Dr. Oz's Anti-Aging List for the Fridge and Pantry:
* Antioxidants - Dr. Oz suggests 5 servings daily with examples such as: blueberries, sweet potatoes, tomatoes, broccoli
and acai (a rainforest fruit with twice the antioxidants as blueberries)
* Green and White Tea - 4 cups daily
Dr. Oz Anti-Aging Spice List:
* Cinnamon - to decrease blood sugar levels and lower cholesterol
* Ginger - to decrease blood pressure, help with arthritis pain and reduce the risk of cancer
* Curry/Tumeric - help with arthritis pain and to reduce the risk of Alzheimer's disease
* Paprika/Cayenne - to decrease blood pressure and improve circulation
* Rosemary - Dr. Oz explained that the herb can help with focus and learning
Additional Anti-Aging Foods:
Fiber: Dr. Oz suggested that women get 25 grams of fiber daily, while men need 35, by eating foods such as: steel-cut
oatmeal, brown rice-pasta-bread, beans, 100% whole grains, psyllium husks, and chia (a Peruvian whole grain seed high in fiber,
magnesium, calcium and omega-3 fatty acids)
Omega-3 Fatty Acid: Daily omega-3 can be found in: flax seed (which needs to be ground or roasted to release the oils),
walnuts, spirolina algae (fish get their omega-3 fatty acids by eating this)
Olive Oil: Dr. Oz recommends 1-2 tablespoons daily, but not cooked in a frying pan because it loses its benefit, but on
the food after cooking or coat the food before cooking
Exercise for Great Aging:
Cardiovascular exercise: 20 minutes of cardio at your ideal heart rate 3 times a week is what Dr. Oz suggests. The formula
he provided for finding your ideal heart rate is to take 220 minus your age multiplied by .8
Strength Training: Muscle burns 50 times more calories than fat, so Dr. Oz included 30 minutes of strength training weekly
by doing lunges, leg lifts and pull-ups - simple home exercises
Flexibility Training: Dr. Oz provided yoga positions as a way to become more flexible, including: the plank position,
up dog, down dog, and warrior position
Meditation: 5 minutes of meditation a day says Dr. Oz to "reboot your engine and get back on track" by praying
or finding a quiet place and making a vibration noise - Dr. Oz suggested yum and drawing out the word
Required Sleep and Sex for Great Aging:
Dr. Oz says that lack of sleep is a factor that is causing many people to age quickly. He suggests preparing for sleep
by cleaning up and remembering to floss - it can take 2-5 years off of your real age - before heading to bed. Dr. Oz also
explained that watching TV or computer work will alert the mind and body, so only do things that are soothing to help fall
The average American is having sex once a week, says Dr. Oz, increasing that to 2-3 times a week - in a loving relationship
- will take almost 3 years off of your real age.
Dr. Oz's Ultimate Vitamin List:
* Vitamin D: Dr. Oz shared that over 50% of Americans are deficient in vitamin D - he recommends 1000 IU daily
* Calcium: Calcium may make you constipated, so Dr. Oz suggests taking it with magnesium - 600mg of calcium and 200mg
of magnesium twice a day
* DHA Omega-3: Similar to fish oil, says Dr. Oz, DHA omega-3 comes in a pill form but doesn't have the side effects of
fish oil - he recommends 600mg a day
* Baby Aspirin: 2 baby aspirin a day for people over 40 is Dr. Oz's suggested dose - 2 baby aspirin have half the amount
of 1 regular aspirin
* Multivitamin: Dr. Oz explained the benefit of cutting a multivitamin in half and taking 1 half in the morning and 1
half in the evening - it will spread the vitamin intake evenly throughout the day