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.

14. Hot, 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.

22. Empty 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.

5. 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.



General Well-Being

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.



5. 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.



6. 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.

7. Acupuncture 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



1. Exercise 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.)

4. 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?

4. 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 sleep.

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.