These Super Foods Will Energize You in a Healthy Way

Greetings, All!

Here an article that I wrote for Workout Healthy Blog that I thought you might find beneficial. Follow the link below to read the entire post and let me know what you think!

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These Super Foods Will Energize You in a Healthy Way

When feeling lethargic, it is fairly common that people reach for sugar, caffeine, and snacks to get up and going again. However, stimulant use has only short-term effects. Instead of reaching for coffee and energy drinks to boost energy levels, consuming super foods will provide that much-needed charge while ensuring optimal health.

According to Super FoodsRX.com, a “super food” is high in nutrients, generally lower in fats, and contains agents that enable the body to heal itself while reversing the effects of aging. Many of these foods have detoxifying properties and have been known to reduce the risk of and slow the progression of certain cancers and diseases (heart disease, high cholesterol, diabetes, etc.). When the body is free of toxins and its systems are running smoothly, energy is more quickly derived from nutrient-packed foods. Super foods contain and deliver the highest amounts of energy and are available in every food group. Here are some examples of these power-packed foods:

Apples: contain powerful antioxidants, fiber, vitamin C, and potassium; they are low in calories and heart healthy.

Beans: contain high amounts of protein and are low in fat; they regulate blood sugar and have high amounts of fiber, B vitamins, potassium, magnesium, and iron; they are heart healthy, help manage weight, and prevent certain types of cancer.

Blueberries: contain high levels of phytonutrients (“non-vitamin, non-mineral components of food that have significant healthful benefits”); they are excellent for central nervous system support and contain cancer-preventing agents.

Dark chocolate: contains flavonols which are plants that possess high antioxidant properties; also comprised of fats, protein, and carbohydrates; contains significantly less caffeine than a cup of coffee; increases good cholesterol and is heart-healthy.

Here is the link to the full article: http://blog.workouthealthy.com/diet-nutrition/super-foods/

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Pay Attention to Your Family History

Knowing your family medical history is critical to creating a wellness and fitness plan for your life.While it is not guaranteed that you will develop heart disease or diabetes, know that the likelihood is greater if there is history of these diseases in your family. Often, it is the repetition of a pattern of behaviors that leads to illness. Making healthy lifestyle changes can greatly improve your odds of breaking the cycle. So, if you want to be healthy and fit, then you must do what healthy and fit people do.

Here are some simple tips for ensuring good health:

*Get plenty of fiber from whole grains, fresh fruits, and vegetables.
*Eat lean protein including beans, seeds, and quinoa.
*Consume healthy fats from foods like salmon and olive oil.
*Avoid refined (packaged) foods like white bread, white rice, sugar, grits, and desserts.
*Get regular exercise most days of the week for at least 30 minutes per session.
*Maintain a healthy weight.
*Women waistlines should be at or below 35" and men should stay below 40".
*Practice stress management techniques like meditation and yoga.
*Drink 8-12 glasses of water daily.
*Sleep 7-8 hours per day.

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Some Basic Rules for Proper Nutrition During Ramadan

"The globally recogni(z)ed golden rule of dietary guidelines is that one should eat a variety of food using principles of moderation and balance. Usually, most health problems at this time are likely to arise from inappropriate diet or as a consequence of over-eating and insufficient sleep."

"Fasting also improves blood cholesterol profile, reduces gastric acidity, and prevents constipation and other digestive problems.”

"Benefits of fasting appear only in those who maintain their diet, avoiding the high calorie and highly processed foods prepared during this time," -- Saijitha Sunil, Nutritionist/Dietician, Emirates Diagnostic Clinic (Zain, 2006)

Here are some very basic rules to follow that will ensure proper diet and nutrition during Ramadan:

1) Never allow your total daily caloric intake to drop below 1,200 calories

2) Prepare your own meals

3) Eat most of your vegetables cooked

4) Eat your fruits fresh (an hour before or after your meal)

5) Drink whole/raw milk daily

6) Drink a minimum of 64-96 ounces of water daily

7) Eat bean soup everyday

8) Eat whole wheat bread

9) Avoid desserts

10) Avoid fried foods

11) Avoid processed foods

12) Limit caffeine intake

13) Do not smoke

14) Do not consume alcohol

15) Take no drugs other than what is prescribed and necessary

16) Eat at the same time everyday


(*Taken from chapter 5 in Making the Fast: How to Eat to Live During Ramadan available in paperback, Kindle, and Nook)

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Are You Looking for a Wellness Educator or Author Visit?

I had such a wonderful experience teaching "The Science of Nutrition" to the students at Workshop Houston's Summer Leadership Institute 2012 that I have decided to offer nutrition seminars, wellness seminars, and writing workshops to schools, businesses, and groups. Visit this link for more information: http://journeysfit.blogspot.com/p/workshops-and-seminars.html

I look forward to helping you learn more about making healthy choices and achieving vibrant health!

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Eating Well for Longevity

Longevity: n. a long duration of individual life. http://www.merriam-webster.com/medical/longevity

The amounts and kinds of foods that we consume should be selected based on human nutritional needs at every stage of growth and development. Infants, children, teenagers, adults, and seniors all have different energy and dietary requirements that should be adjusted as they age. Understanding how to nourish the body will increase the chances of living longer and enjoying a better quality of life.

Stages Defined

1) Infants- ages 0-12 month
Infants from birth to 6 months require only breast milk or formula and no other foods.The National Institutes of Health states that breastfeeding is the healthiest way to feed a baby because breast milk the perfect balance of nutrients. —It also has antibodies that protect a baby from getting sick, which formula does not have.Once a baby turns 6 months old she can begin eating soft, pureed foods in addition to breast milk or formula.

2) Children- ages 1- 12 years
Children from the ages of 1 to 5 years grow at a rapid rate. —The government's 2005 Dietary Guidelines for healthy eating encourage children to eat fruit and vegetables, low-fat dairy products, lean meats and whole grains every day. According to the Weight Control Information Network, a child's school lunch is an important part of his nutritional intake, which should include foods like low-fat yogurt, nuts and fruits instead of chips, candies, soda and cookies.

3) Teenagers- ages 13-19
According to the Weight Control Information Network, about 17 percent of teenagers in the United States were overweight during the years of 2003 to 2004. —Though it depends on the teenager's height, weight and physical activity level, teenagers generally need around 2,000 calories per day, states the Weight Control Information Network. In order to prevent excess weight gain, it recommends teenagers eat fruits and vegetables every day and choose healthy fats like avocados instead of eating pastries and fried foods.

4) Adults- ages 20-50
While the government's five major recommended food groups of grains, dairy, fruits, vegetables and meats, beans and nuts still apply as the recommendations for adults, some important health issues facing many adults include obesity, cholesterol and blood pressure. The Weight Control Information Network recommends that adults watch their portion sizes and limit their intake of fats, especially saturated fats.

5) Seniors- ages 51+
Nutrition is incredibly important for the elderly population. According to the "Journal of the American College of Nutrition," less than 10 percent of the elderly population eats the recommended daily amounts of dairy and grains. In addition to getting fiber from whole grains and calcium from dairy, elderly individuals also need to make sure they drink enough water to stay hydrated, as dehydration is another cause for concern.



Source: "Nutrition Throughout the Human Life Cycle" http://www.livestrong.com/article/78724-nutrition-throughout-human-life-cycle/#ixzz1zQ3Zshlb

Things You Should Not Do (At Any Stage)

• Smoke or use tobacco
• Consume alcohol
• Use illicit drugs  
• —Abuse prescription drugs 
• Consume excessive amounts of sugar, caffeine, energy drinks, fast food, sodium, refined (packaged) foods
• Eat pork in any form

Other Considerations

• Level of physical activity (Sedentary vs. Active)
• Health condition (Healthy? Sickly? Pregnant? Injured?)
• Type of work performed (White-Collar vs. Blue Collar)

Ten Tips to A Great Plate:

1) Balance calories by eating enough to sustain daily activities

2) Enjoy your food, but eat less of it

3) Avoid oversized portions of food

4) Eat more fruits, vegetables, whole grains, and low-fat dairy

5) Make half your plate fruits and vegetables in a variety of

colors

6) Switch to low-fat dairy

7) Make at least half your grains whole grains

8) Cut back on foods that have extra fat, added sugar, and

excess sodium

9) Compare sodium labels and opt for low-sodium choices

10) Drink more water and fewer sugary drinks

Additional Reading: "Does Sugar Affect Children's Behavior?" http://articles.mercola.com/sites/articles/archive/2011/07/09/why-do-dieticians-believe-sugar-fluoride-artificial-colors-are-safe-for-children.aspx


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Ramadan Is Just Around the Corner~Are You Prepared?

Ramadan will begin on or around July 20, 2012. The key to a successful fast is preparation: mentally, physically, and spiritually. Making the Fast: How to Eat to Live During Ramadan is a guide that will help you meet your dietary, hydration, and physical needs during the Holy Month.

In Making the Fast, readers will learn the following:

1)  Why We Fast During Ramadan

2)  How to Eat to Live

3)  Why to Get a Physical First

4)  Preparation for the Fast

5)  Diet and Nutrition

6)  How and Why to Manage Hydration

7)  Exercise and Weight Management during Ramadan

8)  Getting Proper Rest

9)  Side Effects of Fasting

10) Making Your Ramadan Plan

Get your copy today! Making the Fast: How to Eat to Live During Ramadan is available in paperback and as an ebook on the publisher's website,  Amazon Kindle, and Barnes and Noble NOOK.

The Dangers of Soy

Greetings, All!

I am taking a break from my studies to share an interesting article with you about the effects that unfermented soybeans have on our health. The soybean is widely used in packaged foods from breads and cereals to salad dressings and meat alternatives. It is listed in the ingredients as soybean oil, soybean flour, soy lecithin, soy protein isolate, etc. Consumption of soy-laden products is toxic to humans of all ages. Read the reprint and comments on Dr. Joseph Mercola's website:

http://articles.mercola.com/sites/articles/archive/2010/12/04/soy-dangers-summarized.aspx

To add insult to injury, according to the Weston A. Price Foundation, the majority of the soybeans grown in the United States are genetically modified (GMO). There are eight GM food crops: corn, soybeans, canola, cottonseed, sugar beets, most Hawaiian papaya, and a small amount of zucchini and yellow squash.

"On May 19th, 2009, the The American Academy Of Environmental Medicine (AAEM) sent out a press advisory calling for Immediate Moratorium On Genetically Modified Foods and for physicians to 'educate their patients, the medical community, and the public to avoid GM (genetically modified) foods when possible, and provide educational materials concerning GM foods and health risks.'

"They also advised that physicians should 'consider the role of GM foods in their patients' disease processes.'

"In their position paper, the AAEM states that several animal studies indicate serious health risks associated with GM foods, including:

*Infertility
*Immune problems
*Accelerated aging
*Insulin regulation
*Changes in major organs
*Gastrointestinal changes and problems

"The AAEM concludes,'There is more than a casual association between GM foods and adverse health effects. There is causation, as defined by recognized scientific criteria. The strength of association and consistency between GM foods and disease is confirmed in several animal studies.'"


Read the full article here:

http://articles.mercola.com/sites/articles/archive/2010/01/14/Everything-you-MUST-KNOW-About-Dangerous-Genetically-Modified-Foods.aspx

What should we do?

Buy products that are certified organic. Also, look for the Non-GMO Project Verified Seal (Visit http://www.NonGMOProject.org). To remove all doubt, secure heirloom seeds and grow them yourself. Isn't your health worth it?

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*Re-Post* What Is "False" Fat?

According to Dr. Susan Lark on www.drlark.com, chemical imbalances are the root cause of weight gain in women over 40. These imbalances include a sluggish metabolism which accompanies aging, food allergies that trigger an inflammatory response, and mood swings that intensify food cravings. "False fat" is the accumulation of inflammatory fluids in body tissue caused by food allergies. Where excess fat is stored when we either eat too many calories or can't burn those calories efficiently, "false fat" is due to the accumulation of excess fluids, which we experience as bloating and swelling. It is, therefore, critical that allergens be identified and eliminated from the diet. Failure to do so will cause weight gain and undue stress on the vital organs.

So, what causes "false fat"?

The inflammatory response is caused by damage to the digestive tract, allergic reactions, processed dairy, red meat, and poultry skin. The two most common allergic responses come from consumption of wheat (gluten) and pasteurized dairy.

What kinds of foods remove inflammation from the body?

Increasing consumption of omega-3 essential fatty acids like those found in cold water fish and flaxseed is a great place to start. Natural anti-inflammatories like bromelain are found in fresh pineapple. Onions and apples contain another called quercetin.

What should my diet consist of going forward?

Consult with your doctor to identify your specific food allergies and eliminate them from your diet. Caloric intake and adequate proportions of vitamins and minerals should be determined by your overall health condition, activity levels, weight loss/gain goals, age, and gender. In general, you may utilize the food pyramid at www.mypyramid.gov to ensure a balanced diet. Opt for more fresh fruits, vegetables, lean proteins, beans, raw milk, and whole grains (if you tolerate them). Avoid refined sugar and flour products. Be sure to drink plenty of water (1/2 your body weight in ounces).

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*Re-Post* What Does Being Overweight Say About Your Health?

Your attitude about gaining weight and your understanding about how the human body works will determine your number on the scale. Many people believe that exercise alone will fix the problem of being overweight. Others believe that if they go on a diet for a period of time, they can resume "normal" eating habits once they reach their goal weight. Some believe that they are destined to be fat because "everyone in the family got fat at my age." Those whose health has declined and now rely on prescription medications to help correct the damage have been told by their doctors that the medicines will make it difficult to lose weight. Really?

The human body was designed to follow the universal law of cause and effect: "For every action, their is an equal and opposite reaction." If you put the right things in, you get the desired results. Each of our body's major systems has homeostatic controls. Homeostasis is "the tendency of a living body to maintain relatively stable internal conditions in spite of greater changes in its external environment." (Saladin, 2007) Consider the thermostat on a central air conditioning unit. The purpose of the thermostat is to trigger the unit to start cooling the room when it gets too warm and to shut off once the set temperature is reached. Our bodies are designed to function optimally in a state of balance.

If you are overweight, then your vital organs are unable to process the quantity and quality of the foods you have elected to consume. Any or all of the following conditions may exist: fatty liver, stones in the kidneys or gallbladder, high blood cholesterol, plaque in the arteries, impacted colon, or a clogged lymphatic system. These conditions also indicate that even when a nutritionally dense meal is consumed, your body is unable to properly metabolize it and extract the nutrients from it. It will rot in your body and poison it before it will provide much-needed benefits.

The key to managing your weight is simple. Avoid behaviors that upset the natural state of balance in your body. Examples of these bad behaviors are:

1) Overeating;
2) Poor nutrition;
3) Lack of physical activity;
4) Lack of proper rest;
5) Smoking, taking drugs, and drinking alcohol.

The things that you should do include:
1) Eating the right foods;
2) Eating the the right amounts of the right foods in the proper proportions from each food group;
3) Drinking adequate amounts of water;
4) Exercising moderately/intensely for at least 30 minutes per day 3 to 4 days per week;
5) Sleeping 7-8 hours per night most nights of the week;
6) Taking periodic fasts to allow your body to rest, heal, and eliminate waste and toxins;
7) Seeing your doctor regularly for a physical assessment and following-through on the plans to correct health issues and nutritional deficiencies.

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What's Eating You? Day 4: Fats~ The Protectors

Fats are molecules otherwise known as lipids. Lipids are defined as, "...organic, carbon-containing compounds that are hydrophobic (water-insoluble), lipophilic (fat-soluble), and have a physical characteristic of feeling greasy to the touch." (Fink, Burgoon, Mikesky 2009) Fats fall into one of three major categories: triglycerides, phospholipids, and sterols. Triglycerides are the most commonly found fats in the body, foods, and drinks. Phospholipids are found in animals and plants with a molecular structure which makes them both fat and water-soluble. The third class of lipids, sterols, are the smallest percentage of fats. The best-known sterol is cholesterol which is produced by the human body in the liver. While consuming fats has been attributed to a myriad of health problems, they are still a necessary part of the daily diet. The key is to choose the right kinds from the best sources in the right portions.

Fats perform many critical functions in the body:

• They provide 60-80% of the body's energy needs at rest.
• Fats are an abundant energy reserve.
• They protect and insulate vital organs.
• Fats provide proper cell structure, especially in nerve and brain tissue.
• Fats help produce vitamin D in the body.
• Fats form steroid hormones.
• They carry vitamins A, D, E, and K through the bloodstream. 
• Fats enhance the flavor and add satiety to meals.

Foods that contain fats include oils, grains, meat, dairy, beans, certain vegetables (like avocados and olives), nuts, and seeds. Generally speaking, fruits and vegetables contain minimal to no fat. Some of the foods with the highest cholesterol (fat) content are whole milk, cheddar cheese, beef, chicken, turkey, pork, and butter and whole eggs (which contains the highest amount of cholesterol).

The guidelines for fat consumption vary, but recommendations range from 20-35% of the daily caloric intake. If you consume 2,000 calories per day, fats should be 400-700 of those calories. It is thought best to aim at the lower end of this spectrum and to choose non-animal based sources for optimal heart health.

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What's Eating You? Day 3: Protein: The Building Block

Protein is a macronutrient that is made of of amino acids. An amino acid is a molecule that serves as the building block of proteins. Each amino acid is comprised of carbon, hydrogen, oxygen, and nitrogen atoms. There are 20 amino acids that the human body uses. Nine of them are considered essential amino acids because the body cannot produce them, and must therefore be included in the diet. The remaining eleven amino acids are considered nonessential because they are produced by the human body.

There is critical role played by protein in virtually every major bodily system. It provides structure to muscle and tissues, it regulates cell functions, it helps to maintain fluid and acid-base balance, it assists with circulation, and it is a backup source of energy in the absence of carbohydrates. Protein enables proper functioning of the nervous system and the immune system.

Protein is found in a variety of foods. These foods are classified as complete and incomplete proteins. Complete proteins supply the body with all of the essential amino acids in very high amounts. Incomplete proteins must be combined with other protein-containing foods to meet daily dietary needs. Generally speaking, complete proteins are animal-based foods like meat and dairy while incomplete proteins are plant-based like fruits, vegetables, grains, and beans/legumes.

Of the total calories consumed daily, 12-20% should be protein. For example, if 2,000 calories are consumed, 240-400 calories should contain protein. Because complete proteins contain animal fat which could elevate cholesterol levels in the body, it is wise to look to plant-based proteins. Here are some examples of foods which are high in protein: navy beans, lentils, black beans, brown rice, quinoa, spinach, sunflower seeds, and broccoli.

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What's Eating You? Day 2: Carbohydrates-The Master Fuel

Carbohydrates are a class of organic compounds made up of carbon, hydrogen, and oxygen. They are most commonly grouped as simple and complex carbohydrates. Depending on your age, gender, and level of physical activity, carbohydrates should range from 45-65% of the total calories that you consume daily. For example, a 2,000 calorie diet should be comprised of 900-1300 calories. They are the body's master fuel for all metabolic processes. Carbohydrates are the single most important source of energy in the body. They also provide dietary fiber for regularity and heart health.

Carbohydrates are often viewed as the enemy to maintaining a healthy weight. The trick is to consume more whole grains and dairy, beans, fruits, and vegetables and to avoid highly refined foods like white bread, white rice, sugary cereals, white pasta, crackers, and donuts.

In later posts, we will explore how to successfully integrate carbohydrates into your diet to maximize energy, maintain weight, and to promote overall health.

Terms to Know:

1)  simple carbohydrates- simple sugars that exist as either single sugar molecules or two single sugar molecules linked together; examples include sucrose, molasses, honey, maple syrup, and turbinado sugar.

2)  complex carbohydrates-  carbohydrates that are composed of two or more simple sugar molecules linked together; examples include whole wheat bread, whole grain cereals, brown rice, whole wheat pasta, oatmeal, quinoa, whole milk, beans, lentils, fruits, and vegetables.

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Nutrition Series: "What's Eating You?" Is Coming Soon!

One of the most popular New Year's resolutions is to lose weight. There has been no shortage of ads promoting weight loss since the beginning of the year. The choices are endless and may be overwhelming. Before you invest in prepackaged meals, start counting points, or join extreme bootcamps, turn your attention to nutrition.

Barring any medical issues, weight gain is tied directly to what you eat and your level of physical activity. And if you are consuming the wrong foods at the wrong proportions, your health and fitness attempts will be futile.

Starting on February 13, 2012, we will be launching our Nutrition Series: "What's Eating You?". We are looking for medical, nutrition, and fitness pros to contribute their expertise to this effort. Bloggers and authors are welcome! Contributors will be allowed to promote their websites, blogs, and books in exchange for their articles. Find our Guest Blogger Guidelines HERE.

If you are seeking an interview regarding your published book and/or professional services, find our guidelines HERE.

We also want to hear from our readers! What questions would you like answered about your nutrition and weight loss efforts? Submit your questions HERE.

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New Research Briefs Examine Obesity Epidemic Among Latino Youths

Briefs analyze factors contributing to Latino childhood obesity, recommend policies to help prevent it
Published: Dec 07, 2011

Related

• Read the brief: Influence of Media on Overweight and Obesity Among Latino Youth
• Read the brief: Addressing Nutrition, Overweight and Obesity Among Latino Youth
• Read the brief: Physical Activity, Overweight and Obesity Among Latino Youth

Salud America!, a national program of the Robert Wood Johnson Foundation (RWJF), has released a comprehensive collection of research briefs examining the obesity epidemic among Latino children and teens.
Three of the new national briefs review current evidence with respect to Latino youth in three major areas: the availability of healthy, affordable foods; opportunities for physical activity; and the impact of food marketing on diets and obesity rates. These briefs also provide policy recommendations, including the following:

• Efforts to bring healthy foods into neighborhoods and schools should particularly focus on Latino communities, since they are disproportionately affected by the epidemic.
• Policies that can help people be physically active in their neighborhoods should emphasize Latino populations because they are more likely to live in areas that do not support such activity.
• Efforts to reduce exposure to unhealthy food and beverage marketing should consider that Latino youth are particularly targeted by advertisers.
• Health programs and messages should be culturally sensitive, relevant for all populations and produced in both English and Spanish.

In addition to these three briefs, 20 pilot grantees funded by RWJF through Salud America! have produced briefs highlighting their own, new research. The new briefs analyze a wide range of issues, from the impact of menu labeling in small restaurants in south Los Angeles, to how after-school programs can help Latino youths to become more active, to how community gardens can help lower-income Latino families eat more fruits and vegetables. These briefs are available on the Salud America! website.
Latinos are currently the most populous and fastest growing ethnic minority in the United States. Over the last decade, the Latino population has grown by more than 40 percent. And according to recent estimates, nearly 40 percent of Latino children and teens are overweight and more than 20 percent are obese. The new briefs provide a snapshot of the state of the epidemic among Latino youths and describe how leaders and policy-makers can more effectively address it.
Salud America!, the RWJF Research Network to Prevent Obesity Among Latino Children, is a national network of researchers, community leaders, policy-makers and other stakeholders who are working together to increase the number of Latino scientists seeking environmental and policy solutions to address Latino childhood obesity.

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Healthy is the New Hot!

Too often, the quest for weight loss is tied to vanity. And granted, your perception is your reality. When you see fit, vibrant individuals, it is not uncommon to want to emulate what you see. You may want to wear the same brand of jeans they wear or rock the same hair style. You could be drawn to that confidence or covet the attention they receive. You may long for the waistline you used to have (or maybe never had). Ultimately, your focus is on what you perceive to be wrong with you. The energy is placed on getting what you don't have at any cost. This kind of thinking may lead to taking some drastic measures to achieve a new look. Contrary to popular belief, 40 isn't the new 20. People who look great at any age are committed to taking care of themselves.

Consider this: Your outward appearance is indicative of your current state of health. I am not saying that every person who is thin or looks good is living right. Crash diets, plastic surgery, compression garments, eye creams, and hair dyes are all quick fixes for cosmetic flaws. Eventually, bad habits will catch up with all of us. If you consistently eat foods that have little to no nutritional value, then the empty calories will clog your vital organs/systems, adversely affect your skin, hair, and, nails, dull the whites of your eyes, interrupt your sleep patterns, and result in unwanted weight gain. Smoking kills lung tissue and weakens the heart. Drinking alcohol dehydrates the body, can elevate blood pressure, stresses the liver and kidneys, and increases body fat. Bad habits age you. The bottom line is that your lifestyle will either increase or decrease your longevity. Being healthy radiates beauty from the inside out. If you want to turn back the clock, then make some healthy lifestyle changes.

Here is a list of simple lifestyle changes that will make being healthy your new "hot":

1)  Drink more water. Drinking more water improves liver function, which then permits the body to utilize fat stores for energy. The average person requires up to 12 glasses (96 oz.) of water per day plus an additional 8 oz. for every 25 pounds he/she is over the ideal weight. For example, if you weigh 200 pounds, but your ideal weight is 150 pounds, then your fluid intake should increase to 14 glasses per day. Eating more water-laden foods like soups and fruit will help meet that goal.

2)  Exercise more. Staying active and engaging in dedicated exercise most days of the week improves cardiovascular health, helps the body metabolize fat, removes waste from the body more effectively, reduces stress, improves immune function, increases bone density, improves sleep quality, and improves mood. If you do nothing else, walk for at least 20 minutes, 4-5 days per week.

3)  Clean up your diet. Make a commitment to yourself that over the next 30 days you will avoid fast foods, refined foods, and excess sugar. Increase the amount of fresh fruits and vegetables. Eat less meat and more plant-based proteins like navy beans, lentils, brown rice, broccoli, and spinach. At the 30 day mark, get on the scale and then rate your energy levels. Then, take it up a notch!

4)  Turn off all devices and go to bed. Getting adequate quality sleep is critical for healing and recovery of the body. If you are not getting 7-8 hours of sleep nightly, everything from your mood to your performance will suffer. Oh, and the bags plus the dark circles under your eyes will only get worse. So try to maintain a consistent bedtime and rest well!

5)  Cure what ails you. See your doctor about those nagging pains and symptoms that afflict you. Your quality of life will go through the roof once your attention can be placed on what you can do as opposed to what slows you down.

6)  Let go of the baggage. Forgive. Forget. Move on. Holding grudges and obsessing over old hurts halts progress. Make peace, atone, and get back to living. Doing so will surely put a smile on your face. Let that be your best accessory!

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Deadly Flu and Detoxing by Dr. Roni

Dr. Roni DeLuz, a naturopathic doctor, registered nurse, and owner of the Martha's Vineyard Holistic Retreat, offers the following insights and tips on prevention as a deterrent to disease.

The facts

"The swine flu epidemic that stroked Mexico a few months ago has become a serious public health threat both in United Sates and the rest of the world. According to the World Health Organization’s (WHO) there have been 300,000 laboratory confirmed cases of the H1N1 virus and almost 4000 deaths worldwide. Since this virus has been proven to be a mutation, the fear is that other mutations are still possible. Therefore, people and governments are taking all necessary measures to fight the virus and limit its damaging effects. Now we know that the 2009 strain of influenza is not really the swine flu as it was called in the beginning (April 09). It is rather a complex mutative arrangement between the swine flu, avian flu, bird flu and the human flu. This is the reason why it is being called a quadruple virus."

Prevention is the Key

"I think that the most beneficial action should be prevention. An active prevention plan boosts the immune system and renders the human organism more resistant, much less vulnerable to the H1N1 virus even when this microorganism, like all influenza viruses, chooses to shift and change. When the flu germs change and the fact that it is so versatile is what makes it such that medications like amantadine, oseltamvir, zanamivir, Tamiflu and Relenza, have no real beneficial effect in many patients. Pandemrix, the new vaccine, is highly toxic and is not expected to curb the ongoing pandemic. Prevention begins with a proper environment, proper nutrition such as “Maximum Nutrition in Small Doses’ with regular sessions of detoxification. We have a New York Times Bestseller out: 21 pounds in 21 days: The Martha’s Vineyard Diet Detox which helps all persons to detox and begin to nourish the body at the same time, We should also create around us a clean environment, emphasis on personal hygiene, less chemicals on our body, and all elements of the so-called universal precaution, including frequent hand washing."

Good Nutrition fights the flu

"Detoxification is a naturalistic process thru which we stimulate our liver, kidney, colon and lymph to get rid of toxic material and leave the body clean and healthy. We do this by eliminating toxic food and replacing with high quality supplements. The value of vitamins and other supplements is dominant in the multiple defense system we should build against H1N1. Vitamins A, C, D and zinc play a determinant role in making our body ready to face the flu virus. Equinacea is even more beneficial. Some of the best antiviral herbs include garlic, oregano, astragalus, schizandra, pycnogenol, mullein, elderberry, green tea, and licorice. Green drinks, Antioxidant drinks with Grape seed, blue berry, bilberry, broccoli, etc. are potent remedies against the swine flu. N-Acetyl cysteine has been used for several years as a good line of defense in every flu outbreak. Now its properties should be emphasized even more."

Read the entire article: http://mvdietdetox.com/archives/149

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Lower My Blood Pressure and Cholesterol? Sign Me Up!

The benefits of a good diet and exercise regimen reach far beyond the number on the scale. In less than one month, both blood pressure levels and cholesterol levels can be brought within healthy ranges. How? Consuming a low-fat, high-fiber diet and walking for 45 to 60 minutes daily will reduce blood cholesterol levels and help clear arteries. According to the American Council on Exercise, researchers at UCLA conducted a study (2002) on 11 obese men who consumed a low-fat, high-fiber diet and walked on a treadmill daily over a three week period. Here were the results:

"At the end of three weeks, participants hadn't lost a significant amount of weight, but the seven men who previously had high blood pressure now had normal blood pressure, and the entire group reduced their cholesterol levels by an average of 19 percent.

"Insulin levels dropped 46 percent and free radicals by 28 percent, both of which are associated with heart disease.

"This is the first study to show that this type of diet and exercise can reduce oxidative stress, lower blood pressure and improve risk factors for other chronic diseases in a very short time," wrote lead researcher R. James Barnard."

http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=247

How do I get started?

See your doctor for your annual physical. Inform him/her that you want to begin an exercise program and that you need specific recommendations based on your current health condition and your fitness goals. Your examination and blood work will dictate how your diet will change as well as the type and level of intensity of your exercise program. If your total cholesterol is 200 or higher with an LDL of over 99 then you will want to get started right away. Blood pressure increases with age. A normal reading for a 30 year-old man is 126/79 while a 60-year old man registers 142/85. Consult with your doctor. Health conditions, age, gender, and medications can affect your numbers.

What should I be eating?

Your healthy diet should consist of carbohydrates, protein, and good fats. These macronutrients are derived from whole grains, fruits, vegetables, beans, lean meats, fish, and plant-based oils. Visit MyPyramid.gov and develop a plan for your general nutrition needs as well as physical activity. Since carbohydrates supply the primary fuel for most metabolic activity, your daily caloric intake should be comprised of 45-65% carbohydrates, 10-35% protein, and 20-35% fats. Eliminate pork, red meat, fast food, junk food, fried food, soda, caffeine, alcohol, sweets, and cigarettes. Add fresh fruits and vegetables, whole grains, beans,and (if you prefer meat) lean cuts of meat like chicken or turkey. Healthy fats should come from olive oil, canola oil, low-fat dairy, salmon, avocados, flax seed, and sesame oil. Be mindful that the body produces cholesterol naturally. Animal-based foods contain saturated fat, so excess consumption of meat and dairy products will lead to high LDL (bad) cholesterol. Lastly, drink plenty of water--at least half of your present body weight in ounces.

How often should I exercise?

Strive to exercise for at least 30 minutes a day, 3 to 5 days per week. Try walking. Balance cardio (walking, jogging, running, biking, rowing) with strength training (weights, pushups, yoga). Set new goals every month and make sure that your program is progressive. The key words here are: farther, faster, stronger, longer (distance, speed, power, endurance). Be sure to stretch major muscle groups daily and perform core/ab exercises every other day. To stay motivated, incorporate daily activities like yard work, washing the car, cleaning, and playing with your children. Recreational sports in a club or league as well as walking/running clubs provide great support from your peers. Just get moving!

Visit the American Heart Association website to create your personalized walking plan and track your progress at: http://www.mystartonline.org/mystart_tracker.jsp?section=plans

Be good to yourself! More next time...

Protein for Your Health and Weight Loss

Along with the onslaught of fad diets on the market comes a lot of confusion about the best ways to get fit. There are simple formulas that anyone can follow to lose weight, gain muscle mass, or support training regimens for athletes. A balanced diet is critical to achieving and maintaining overall health and wellness. Today, I'd like to take a look at the role that protein plays in each of these scenarios.

The USDA recommends that the general public consume 0.8 grams of protein per kilogram of body weight daily. This is a general baseline for sedentary individuals or those who engage in low to moderate physical activity. Strength, endurance, and team sport athletes should consume higher amounts of protein. Athletes looking to gain or lose weight consume the highest amounts of protein ranging from 1.6 to 2.0 g/kg of body weight. Protein intake should range from 10-35% of an adult's daily calories consumed.

To calculate the minimum amount of protein that your diet should contain, take your weight in pounds, divide it by 2.2 (to convert into kilograms), and multiply that result by .8 g/kg. For example, a 150 pound individual should be consuming 54.5 grams of protein daily (which equals 218 calories):

150 lbs. / 2.2 = 68.2 kg

68.2 kg x .8 g/kg = 54.5 grams of protein.

Protein contains 4 calories per gram, so to calculate the calorie equivalent of 54.5 grams simply multiply by 4:

54.5 grams x 4 calories per gram = 218 calories.

If this same individual consumes a total of 2000 calories per day, then protein will comprise 11% of the total calorie intake.

For active individuals who want to lose weight, protein plays a critical role in building lean muscle and increasing metabolism to burn fat. Training intensity and duration both increase protein requirements (Fink, Burgoon, Mikesky 2009). At the onset of endurance training for less fit individuals, it is critical that protein intake be increased for the first 1-2 weeks (1.2-1.4 times body weight). Soon after, protein levels should return to baseline levels. The majority of calories should come from carbohydrates because they are the primary source of fuel for the body. A good breakdown looks like this:

Carbohydrates 45-65% of total calories
Proteins 10-35% of total calories
Fats 20-35% of total calories

The key here is to ensure that the majority of the proteins ingested come from the diet as opposed to supplements. Meat eaters should include animal proteins like eggs, dairy, lean meats, and fish which are classified as complete proteins. Complete proteins contain all of the essential amino acids that the body is unable to produce. Vegetarians have slightly higher protein needs because plant-based sources of protein are incomplete. Combining beans, grains, and vegetables in one meal or in one day will compensate for amino acid deficiency if paired optimally. A good example of this would be a lentil rice pilaf.

Consuming more than 35% of your daily calorie intake in protein can lead to serious health conditions. Some of these conditions are kidney malfunction, diabetes, high blood pressure, bone mineral loss, and dehydration. In essence, too much of a good thing is bad.

Be good to yourself! More next time...

You Are What You Ate

Did you know that it can take up to eight hours to digest one meal? If you ate breakfast at 6 a.m., your body won't finish metabolizing it until around 2 p.m. this afternoon. If you eat lunch at noon and dinner at six, you might be creating a bit of a traffic jam in your intestinal track. Not to be crude, but have you ever paid attention to a baby's elimination habits? They seem to pass what they eat and drink several times a day. Believe it or not, that's normal. In a 24 hour period, a person who has eaten 4 big meals could still have 2 or 3 of them in a holding pattern waiting to be broken down and absorbed by the small intestine. If there was a lot of sugar released into the bloodstream, it is being converted to fat. Often I hear people say that they will just work out extra tomorrow to "burn off" the double-fudge cakes, carbs, and alcohol consumed tonight. The problem with this strategy is that the weight gain that results from overeating and poor diet doesn't happen until the meals in question are digested--sometimes 2 or 3 days later.

I would like to offer some advice for those who would like to improve their eating habits. There are some very simple techniques that will allow your body to use food for fuel more effectively and avoid overloading it. Some simple changes will result in increased energy, better sleep, and an improved overall sense of well-being.

1) Eat the recommended number of servings from each food group daily (http://mypyramid.gov).

2) Control your portions. Too much of a good thing is bad.

3) Stay well hydrated year-round. Hunger between meals is often a symptom of dehydration. Don't wait until you feel thirst to take a drink.

4) Eat foods that are high in fiber. This helps to keep you feeling satisfied and "keeps things moving." fresh fruits, vegetables, beans, and whole grains are good sources.

5) Cut refined sugar from your diet. The more you eat it, the greater your cravings. You will also avoid overtaxing your pancreas, liver, and kidneys in your body's attempt to digest it.

6) Go meatless (what?) once a week. It takes more time and energy to digest meat. Beans contain high protein and fiber without all of the bad fats. Here is a quick and easy recipe for you to try:

Vegetarian Lentil Savory

1 lb. dry lentils, 2 diced medium tomatoes

8 oz. tomato sauce, 2 cloves minced garlic

1 large carrot, peeled, 2 stalks celery

1/2 large white onion, 1/2 cup bell pepper (all colors) diced

1 teaspoon sage, 1/4 teaspoon red pepper

3 tbsp. olive oil, 2 tbsp. chili powder

sea salt, water to cover

1 tbsp. Worcestershire sauce

Chop all vegetables and combine with beans and seasonings. Bring soup to a boil. Simmer for 25 minutes or until lentils are tender. Serves 8. Enjoy!

Be good to yourself! More next time...

Got Milk? That's What You Think...

(*Publisher's Note: This post was inspired by a message I heard by Dr. Alim Abdul Muhammad on Sunday, October 5, 2008. Dr. Muhammad has operated the Abundant Life Clinic in Washington, D.C. since 1986. Visit his site at http://www.abundantlifeclinic.org. Look for future posts to notify you once the DVD is available for this lecture as well as his upcoming publication entitled, "The Problem Is Nutrition.")


Don't you just love the "Got Milk?" ads featuring gorgeous celebrities donning milk mustaches? These ads recommend drinking milk daily and many have done so in the quest to emulate the images projected by these personalities. Milk has been touted as the cure-all for strong bones and teeth, postponing osteoporosis, and even cancer prevention. I am sure that this campaign has done much to boost sales in the dairy industry. It has also been helpful in teaching the general public about one aspect of nutrition. The only problem is that the milk readily available on the market cannot provide the many benefits of drinking it. Why? Milk and dairy products are pasteurized and/or homogenized. In other words, everything good has been removed.

WHAT DOES PASTEURIZED MEAN?

To pasteurize means "to sterilize a substance by heat or radiation." (Webster 1997) According to Dr. Joseph Mercola, "Raw milk is an outstanding source of nutrients including beneficial bacteria such as lactobacillus acidolphilus, vitamins and enzmes, and it is, in my estimation, the finest source of calcium available.

"The pasteurization process, which entails heating the milk to a temperature of 145 degrees to 150 degrees F and keeping it there for at least half an hour and then reducing the temperature to not more than 55 degrees F, completely changes the structure of the milk proteins (denaturization) into something far less than healthy. While the process certainly destroys germs and bad bacteria, it also destroys the milk's beneficial bacteria along with many of its nutritious components.

"Pasteurizing milk destroys enzymes, diminishes vitamin, denatures fragile milk proteins, destroys vitamin B12, and vitamin B6, kills beneficial bacteria and promotes pathogens. You may notice that raw milk left out will sour naturally but pasteurized milk will rot. This is because the beneficial bacteria in the raw milk helps to keep putrefactive bacteria under control. Pasteurized milk, however, does not have any of the beneficial bacteria left to keep it from rotting.

"Then, of course there is the issue of the antibiotics, pesticides and growth hormones and the fact that nearly all commercial dairy cows are raised on grains, not grass, like they were designed to. This will change the composition of the fats in the milk, especially the CLA content.

"Pasteurized cow's milk is the number one allergic food in this country. It has been associated with a number of symptoms and illnesses including:

* Diarrhea
* Cramps
* Bloating
* Gas
* Gastrointestinal bleeding
* Iron-deficiency anemia
* Skin rashes
* Allergies
* Colic in infants
* Osteoporosis
* Increased tooth decay
* Arthritis
* Increased tooth decay
* Growth problems in children
* Heart disease
* Cancer
* Atherosclerosis
* Acne
* Recurrent ear infections in children
* Type 1 diabetes
* Rheumatoid arthritis
* Infertility
* Leukemia
* Autism

"Raw milk, on the other hand, is not associated with any of these problems, and even people who have been allergic to pasteurized milk for many years can typically tolerate and even thrive on raw milk.

"Raw milk is truly one of the most profoundly healthy foods you can consume, and you'll feel the difference once you start to drink it."(http://articles.mercola.com/sites/articles/archive/2004/04/24/raw-milk.aspx)



Find a raw milk cooperative near you: www.realmilk.com

If you reside in the Houston area, I recommend 45 Farms:
Alvin: 45 Farms, 5825 County Road 182, Alvin, Texas 77511. kelvin119@sbcglobal.net . (713) 261-6409, 30 minutes south of Houston. Sells raw milk from a family herd of grass-fed Jersey cows and eggs from free roaming chickens NO anitbotics or hormones are used. They plan to add cheese.

Read more about the benefits of raw milk at http://journeysfit.com/articles.html