A Food Based Detox Diet consists of:

Water
Healing Foods and Fats
Vegetable Juices
Unrefined sea salt
In particular, target foods that contain live enzymes and nutrients. These have an alkalizing effect on the body, countering the acid based foods which produce intestinal mucoid plaque.

A good detoxification diet will make your body ALKALINE.



Cyclic Fasting
Daily cycles of undereating and overeating will help your liver detoxify. Undereating days ingesting raw fruits and vegetables gives your digestive system sufficient time to recuperate and reload itself with enzymes and nutrients necessary for healthy digestion. Proper digestion avoids the buildup of toxic partially digested or undigested food accumulating in the bowel.



Permitted Foods During Fasting
Fresh fruits
Fresh vegetables, either raw or cooked
Sprouted greens
Whole grains, both cooked and sprouted; [no breads or baked goods]


Foods to Avoid During Fasting
Animal foods
Dairy products
Alcohol
This diet keeps fiber and water intake up and helps colon detoxification. Most people can handle this well and make the shift from their regular diet with a few days transition.

For a full list of foods to avoid.



Foods and Supplements That Support Chelation
Mineral supplements to help chelate toxins out of your body.
Multivitamins - B vitamins and vitamin C that are most needed under stress.
Miso soup - a great natural mineralizer and alkalizer. Japanese researchers believe that miso is a potent anti-radiation food.
Sea vegetables such as kelp, arame and hijiki contain sodium alginate chelator of radioactive toxins.
Sulphur containing foods - critical for liver detoxification. Broccoli, cauliflower, brussel sprouts, kale and eggs.
Glutathione precursors glutamic acid, glycine and cysteine. Reduced glutathione is a precursor to a most powerful antioxidant enzyme that helps protect all bodily tissue from free radical assaults. Glutathione helps protect mitochondrialDNA from damage from toxins.
Sulphur-containing free-form amino acids such as methionine and cystine.
- S-adenosyl-L-methionine (SAMe). SAMe is the active form of methionione helpful in liver detoxification and metabolic efficiency.

- N-Acetyl Cystine (NAC) is an anti-oxidant, chelator of heavy metals and also a potent protector against radiation.

Glutamic acid helps detoxify and recycle ammonia to glutamine. In times of extreme oxidative stress, ammonia is toxic to the brain.


Foods To Avoid At All Times
Foods sprayed with Petroleum-based pesticides and herbicides. Eat organic foods where possible.
Fluids that have been stored in plastic.
Food that smells like plastic. Plastic derivatives mimic estrogen and as such place severe pressure on the liver as well as exposing you to the danger of estrogenic-related symptoms such as stubborn fat, feminization of men, sterility and even cancer.
Rancid food - oils and peanuts are common culprits.
Over-processed food - white flour and over processed protein powders. 

Antioxidants- The Key To A Longer Life

Antioxidants- Are They The Key To A Longer Life

You are only as old as your cells.

Research shows that cells are only allowed so many cell divisions in a human lifetime before they would have to give out. Based on their findings, scientists say that by the time you are 20 years old, most of the cells that make up your body have already used up half of their available cell divisions in their cell lifespan. That means by the time you are 40, your cells may only have 30 per cent of cell divisions left. This is actually the reason behind the physical changes that goes on not only inside but outside the body as you approach your years.

When your cells finally use up their naturally allotted cell divisions, the result is death. It is an inevitable occurrence and there’s no stopping it. There is however a way to retard it though. Recent research has found a way to give you new hope, a way to rejuvenate and extend the lifespan of cells.


What causes aging?

Much of scientific research these days are focused on finding a solution to aging. The aging process brings with it not only wrinkly skin or tired joints and muscles. Those can be tolerated. After all, they are part of the natural cycle of life. But what isn’t natural is disease. They are disorders – unnatural conditions of the body.

Aging is caused by harmful molecules called “free radicals.” This was according to Denham Harman, M.D., Ph.D., who first proposed the theory in the 1950s. Since then, scientists and researchers have sought to understand the body’s oxidation process and free radicals contribute in its acceleration.

There is growing evidence that the production of reactive oxygen species (ROS), including free radicals, is behind the aging process and initiation of age-related disease. The more free radicals you have in your body, the faster the aging process becomes.

Free radicals are harmful, unstable substances (rogue oxygen molecules) that develop after oxidation, which is a naturally occurring process of the body. Free radicals are not harmful in themselves. In fact, they can be beneficial. The problem lies in the fact that free radicals are damaged molecules, which means that they are missing one electron.

Now, it is but natural for molecules to want to get their full complement of electrons, but in order to do that, they would have to “steal” them from other molecules surrounding them. Free radicals therefore react with other molecules, leading to the latter’s damage.

Depending on the circumstances, this tendency of free radicals to react can be good, but only if the molecules they react with are harmful. The trouble is free radicals do not distinguish between healthy and harmful molecules so that there is a great possibility that they would also “attack” your other healthy cells, causing massive cellular damage, tissue damage, and eventually resulting in a chronic disease or disorder that includes not only aging, but something more serious like cancer.

It is impossible for us to avoid damage by free radicals. Free radicals arise from sources both inside (endogenous) and outside (exogenous) our bodies. Oxidants that develop from processes within our bodies form as a result of normal aerobic respiration, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, x-rays, smoking, and alcohol.

The human immune system and antioxidant activity becomes weaker and less efficient with age. This reduced effectiveness in turn helps to explain the rising incidence of cancer and life threatening infections in older people.

In their focused attempts to find a solution to aging and other chronic diseases, scientists have finally made a breakthrough with the discovery of the anti-aging properties of antioxidants.


What are antioxidants?

Antioxidants are chemical substances found in nature. They are part of a group of vitamins, such as vitamin C, vitamin E, vitamin A (beta-carotene), etc., and nutrients like selenium, lutein, and lycopene.


Functions

Oxygen damage (oxidation) to your cells results when there are too many free radicals present inside the body. Researchers surmise that such damage may be partly responsible for the effects of aging and certain diseases. How then does the human body cope?

The question led scientists to discover the existence of certain substances in food that may play a role in protecting against such damage. By donating electrons to stabilize and, in effect, neutralize the harmful effects of the free radicals, antioxidants can block this damage.


How they work:

Ultimately, what antioxidants do is to block the process of oxidation by neutralizing free radicals. In doing so, the antioxidants themselves become oxidized. That is why there is a constant need to replenish our antioxidant resources.

Antioxidants work in a two-way process. 

First is the chain-breaking process.

When a free radical releases or steals an electron, a second radical is formed. This molecule then turns around and does the same thing to a third molecule, continuing to generate more unstable products. The process continues until termination occurs – that is, when either the radical is stabilized by a chain-breaking antioxidant such as beta-carotene and vitamins C and E, or it simply decays into a harmless product.

The second process is more on the preventive side.

Antioxidant enzymes like superoxide dismutase, catalase, and glutathione peroxidase prevent oxidation by reducing the rate of chain initiation. This time, instead of waiting for the free radicals to make a long chain of free radicals, antioxidants scavenge initiating radicals and destroy them before oxidation is set in motion. They can also prevent oxidation by stabilizing transition metal radicals such as copper and iron.

The effectiveness of any given antioxidant in the body depends on which free radical is involved. It may also depend on how and where the free radical is generated and where the target of damage is. That is why you may find that some antioxidants work well in one particular system but may not protect against free radicals in a completely different system.

Worse still, an antioxidant may even act as a “pro-oxidant” that generates toxic oxygen species in certain circumstances.


Types of Antioxidants

There are several types of antioxidant nutrients that our body needs in order to control free radical damage in our cells. Each of these nutrients is unique in terms of its structure and antioxidant function.

· Vitamin E is actually a generic term that refers to a group of nutrients (8 have been found so far). These nutrients all exhibit biological activity of the isomer tocopherol (NOTE: An isomer is one of two or more molecules that have the same chemical formula but different atomic arrangements).

The most widely available isomer is alpha-tocopherol. It has the highest biopotency, or strongest effect in the body. And because it is fat-soluble, it is in a unique position to safeguard cell membranes – largely composed of fatty acids – from damage by free radicals. Alpha-tocopherol also protects the fats in low-density lipoproteins (LDLs, or the “bad” cholesterol) from oxidation.

· Ascorbic acid, also known as Vitamin C, is a water-soluble vitamin and one of the most commonly found antioxidants. Its prime function is to scavenge free radicals that are in an aqueous (watery) environment, such as inside your cells. Vitamin C has a synergistic effect with Vitamin E, which means that both work together to quench free radicals. Vitamin C also regenerates the reduced (stable) form of Vitamin E.

· Out of the 600 carotenoids identified to date, Beta-carotene (also known as Vitamin A) is the most widely studied. As a water soluble vitamin, it is similar to Vitamin C in that it acts by quenching singlet oxygen (an energized but uncharged form of oxygen that is toxic to cells). Beta-carotene is also excellent at scavenging free radicals in low oxygen concentration.

· Selenium is a trace element and a mineral. We only need very small quantities of selenium, but without it we could not survive. This is because selenium forms the active site of several antioxidant enzymes including glutathione peroxidase.

· Similarly, the minerals Manganese and Zinc are trace elements that form an essential part of various antioxidant enzymes.


Other Antioxidants

In addition to antioxidants we mentioned above, there appear to be many other nutrients and compounds that have antioxidant properties. Among them are the following:

· Superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx), all of which serve as your primary line of defense in destroying free radicals.

· Coenzyme Q10 (CoQ10, or ubiquinone) – essential to energy production and can also protect the body from destructive free radicals

· Uric Acid – a product of DNA metabolism that has increasingly been recognized as a powerful antioxidant

· Phytochemicals – found in plants with antioxidant properties and health-promoting potentials



Proven Key to Long Life

For the past ten years, since they discovered the link between free radicals and degenerative diseases such as cancer, researchers have focused on the beneficial properties of antioxidants and the important role they play in possibly prolonging human life.

According to US scientists, boosting the body’s levels of natural antioxidants could be the key to a long life. Numerous studies in simple organisms, such as yeast, worms, and flies have supported this theory by showing that enhancing production of natural antioxidants can extend life. However, evidence that antioxidants can slow the aging process in mammals has been less convincing.


Of Genes and Mice

To investigate whether increased concentrations of natural antioxidants give mammals longer lives, Peter S. Rabinovitch of the University of Washington in Seattle and his colleagues came up with a study involving genetically engineered mice. The mice were purposely engineered to over-express a gene responsible for making the antioxidant called catalase.

Normally, the catalase that a cell makes goes directly into organelles known as peroxisomes. What Rabinovitch and his colleagues did was to design a genetic manipulative process so that in some of the mice, the extra catalase went into its normal location while in the rest of the mice, the extra catalase went into the cell nucleus.

A third group of the engineered mice directed the enzyme into the mitochondria, the cell’s energy-producing organelles. As a side effect of converting food into energy, mitochondria produce most of an organism’s free radicals.

The study showed no difference in life span between normal animals and those engineered to keep the extra catalase in the nucleus. And those mice engineered to direct catalase to its usual place, in peroxisomes, showed only a modest increase in life span.

Rabinovitch and his colleagues, however, found that animals that guided catalase to mitochondria lived significantly longer than normal mice. In fact, the process seemed to add about 5 months to their normal 3-year life span.

When the researchers dissected some of the mice, they found early signs of age-associated disease, such as cataracts and heart disease, at later ages in the long-lived, engineered mice than in the others. This showed that mice engineered to produce high levels of an antioxidant enzyme have a life span that is 20% longer than those of normal mice.

Results of the study also showed that they had less heart and other age-related diseases.

If the same is true among humans, then it’s possible that people could live beyond 100 years.


The Power of Reishi

In a thoroughly different study, Reishi, a Chinese mushroom (also known as Ganoderma lucidum, Lingzhi, or Ling Zhi), was shown to cause a significant post-ingestion increase in plasma antioxidant capacity with peak response at 90 minutes. This means that Reishi can cause increase in urine antioxidant capacity in just 3 hours.

Published in 2004 by the International Journal of Food Sciences and Nutrition, the results of the study indicate that Reishi intake causes an acute increase in plasma antioxidant capacity.

Reishi is a powerful antioxidant. In another laboratory study, Reishi significantly elevated the free radical scavenging ability of blood and was so strong that even after the Reishi extract was absorbed and metabolized the scavenging effect still continued.

Dr. Vladimir Kupin of the Cancer Research Centre in Moscow found a compound in Reishi called GLB 7 which served as the main proponent in decreasing the production of oxygen free radicals. This makes Reishi more effective as a free radical scavenger than isolated refined compounds.

A laboratory study with fruit flies also showed just how powerful an antioxidant Reishi is. The flies, which have a very similar genetic make up to humans, were used in experiments to prove that Reishi significantly lengthened the life span of those that had been fed Reishi compared to controls.


Supplements

Even though most damage caused by free radicals is repaired, a fraction may still remain. This is not at all helped when we constantly expose ourselves to ultraviolet radiation from the sun and airborne pollutants such as cigarette and smoke.

Eventually, the damage may overwhelm the body’s natural defenses so that not even intake of antioxidants from our diet can protect against damages. Soon, our bodies develop reactions that accumulate overtime, like aging or chronic diseases such as Alzheimer’s disease, Parkinson’s disease, rheumatoid arthritis, atherosclerosis, and more. By consuming antioxidant vitamins, these diseases may be prevented.


How much do you need?

It should be noted that antioxidant supplements are not cure in themselves. The American Heart Association, for one, does not recommend using antioxidant supplements “until more complete data are in.” Instead, what they suggest is for “people to eat a variety of foods daily from all of the basic food groups.”

In April 2000, the Food and Nutrition Board of the Institute of Medicine, an advisory group that is part of the National Academy of Sciences, has also reported that Vitamin C, Vitamin E, selenium, and carotenoids like beta-carotene should come from food, not supplements, in order to make use of their inherent antioxidant properties.

Since 1941, the Food and Nutrition Board has established a Recommended Dietary Allowance (RDA), a daily intake goal for nearly all (98 percent) healthy individuals. It has also developed a “tolerable upper intake level” (UL), which is the maximum amount of a nutrient that health individuals can take each day without risking adverse health effects. The Board does this by determining the types and quantities of nutrients that are needed for healthy diets through scientific literature review, disease-protecting nutrients, and data interpretation on the consumption of these nutrients.

Below is the Dietary Reference Intakes or DRIs in the 2000 report for Vitamin C, Vitamin E, Selenium, and Carotenoids:

· Vitamin E – RDA for adults is 15 mg; UL for adults is 1,070 mg (natural vitamin E) or 785 mg (synthetic vitamin E)

· Vitamin C – RDA for adults is 75 mg (for women) or 90 mg (for men); UL for adults is 2,000 mg

· Beta-carotene – Research indicates that it is not toxic if you consume beyond what is in a multivitamin and your regular diet. Still, chronic high doses should be wisely avoided.

· Selenium – RDA for adults is 55 micrograms; UL for adults is 400 micrograms


Antioxidant supplementation is not a problem in itself. 

What makes it potentially dangerous is that if you take more than what is recommended, there is a chance that you are doing more harm to your body than good. Just remember that aging is a fact among humans. 

You cannot stop yourself from aging. What you can only do is to slow down the process.

Is Broccoli A Cancer Fighting Superfood

The Cancer-Fighting Superfood Everyone Loves to Hate

Over the years, broccoli has earned the reputation as the vegetable that kids just refuse to eat. The creative approach of adding cheese improved the likelihood that children would take a chance on broccoli. Many adults, although hesitant to try the villain vegetable after their childhood experiences, have found that it isnÕt as bad as they remembered. Some have even grown to enjoy it.

Many cooks place the blame for the dislike of broccoli not on the vegetable itself, but on the way it has been prepared. Aaron Kagan, a fan of wise cooking, comments that Òkids donÕt hate vegetables, they hate soggy, defrosted, flavorlessÓ vegetables. Adults arenÕt much different.

Boiling broccoli removes much of its nutritional value and leaves the vegetable soggy and unappealing. The best way to serve broccoli is raw. It can also be briefly steamedÑnot more than 5 minutesÑand also roasted. Steaming broccoli actually enhances its flavor and nutritional value

There are many recipes available online for broccoli. Keep in mind that overcooking can destroy the beneficial nutrients, so when including broccoli in a cooked side dish or casserole, it is best to add the broccoli part way through the cooking, or cook it separately and add it after the dish is cooked.

Broccoli is widely available in grocery stores throughout the United States. Freezing broccoli does not destroy its nutrients, and because broccoli is typically frozen within a few hours of being picked, may even retain more nutritional value than fresh broccoli that is a few days old. This makes broccoli a convenient choice as it is easy to keep on hand.

Its nutritional value and cancer-fighting properties is what typically gives broccoli its place on the superfoods list. 

A single one-half cup serving of broccoli contains high levels of vitamin C -- 40 mg or 65% of recommended daily value and vitamin K -- 45 mcg or 56% of the daily value. According to Wikipedia, broccoli contains nutrients that help the immune system, and assist DNA repair in cells. It also appears to interfere with the growth of cancer cells.

In an indirect way, broccoli helps the body with its vitamin D requirements. Although not containing helpful amounts of vitamin D itself, broccoli contains a uniquely effective combination of vitamins A and K. 

These two vitamins, in large amounts, help to manage the metabolism of vitamin D. For people who need to supplement their diets with vitamin D, the high levels of these two ÒhelperÓ vitamins in broccoli make it an ideal choice to include in the diet.

There is extensive information available regarding the remarkable impact broccoli has on many of the body's processes and systems. Not only does broccoli provide benefits for the body in battling inflammation, but it also boosts the body's ability to detoxify itself, protect itself against cancer and works to support cardiovascular and digestive systems. 

These mechanisms have become especially helpful as allergens and toxins in our environment increase. As our bodies have to work harder to eliminate harmful substances, our systems can get weakened and become less effective. The powerful combinations of nutrients, antioxidants and vitamins can work with our body's systems to support and enhance their effectiveness.

Keeping broccoli on hand, either in the refrigerator or freezer can go a long way in providing the components necessary for balanced nutrition and health.

Green Giant of Superfoods Builds Stronger Bones

A look at the nutritional content of spinach reveals a vegetable that is jam packed with value. Spinach is considered one of the worldÕs most healthy vegetables and ranks at the top of the list for nutrient density. It is impressive in its concentration of vitamins and minerals, with 18 of the 23 nutrients providing over 10% of the recommended daily value. As a comparison, broccoliÑas great as it isÑcontains only 4 nutrients, out of 22, that provide over 10% of the daily value.

When using figures provided from various sources regarding the nutrient content of spinach, make sure you note whether the source is considering fresh spinach or cooked spinach. One cup of cooked spinach can contain up to six times more spinach than fresh. That is simply because spinach is one of those vegetables that really compacts when cooked. Because there is more of the vegetable in one cup when it has been cooked, that one cup naturally contains more nutrients.

Spinach is a leafy green giant when it comes to our bones. In addition to providing nutrients that are especially supportive of bone health such as magnesium and calcium, it is rich in vitamin K. Vitamin K, in its different forms present in spinach, serves to help processes in the body that promote bone strengthening. Vitamin K also discourages the activation of other processes and cells that break down healthy bone. Kale is the only vegetable that provides greater amounts of vitamin K per serving than spinach.

Like broccoli, spinach is notable in the positive effects it has on inflammatory reactions in the body and in its cancer-fighting benefits. Spinach has been especially beneficial in the area of prostate cancer. Because of the high levels of nutrients, vitamins and minerals, spinach has a more positive impact on some of the bodyÕs health mechanisms that do other vegetables.

There is ongoing debate in the foods arena about whether vegetables and fruits should be eaten raw or cooked. In most cases, raw wins. However, there are some instances in which the cooked form of the food is actually better. Such is the case with spinach. Spinach contains more oxalic acid than most other vegetables. Oxalic acid can interfere with the bodyÕs absorption of minerals such as calcium and magnesium. Boiling will reduce the concentration of this acid in the spinach. One organization dedicated to providing accurate information to consumers recommends boiling the spinach for only one minute to keep the loss of flavor and nutrients to a minimum.

DonÕt be afraid to eat spinach raw, however. Just know that your body will only make use of about 10% of the calcium and magnesium provided in the raw spinach. (People with a history of or concern about kidney stones will want to check with their doctors. Some sources state that oxalic acid can contribute to kidney stones).

Both canned spinach and frozen spinach appear to retain their nutritional benefits well. The main difference in these forms is that the color and texture present in fresh spinach is lost. The preferred method of preparation is to select fresh spinach that is not slimy, bruised or wilted. Store the spinach in the refrigerator in a zipper-type bag from which you have removed as much of the air as possible. Wait to wash the spinach until you are ready to use it, as moisture will hasten the spoiling of the somewhat delicate vegetable.

Washing is best done by filling a large bowl with lukewarm water and agitating the spinach gently with the hands to loosen any dirt. If the spinach is especially dirty, the process can be repeated. The spinach is ready to use in a recipe or salad.

All in all, spinach is an extremely good choice for inclusion in a healthy diet. People who for some reason, have an aversion to spinach would be wise to find some form or preparation of the vegetable they can enjoy. The benefits provided by this impressive vegetable are just too good to ignore.

3

Heart-Healthy Superfood Also Boosts Brain, Joint and Eye Health

In most cases, salmon is included in most lists of superfoods due to its unusually high omega-3 fatty acid content. Because it is such a good source of DHA and EPA omega-3, many of its other benefits are often overlooked. Salmon also contains nutrients and ingredients that aid in the bodyÕs inflammation response, joint health and cancer prevention.

There are two controversies surrounding salmon. One centers around whether wild or farm-raised salmon is better and the other concerns whether the ALA omega-3 found in plant sources such as walnuts and flax seed oil is as beneficial as the DHA and EPA omega-3 fatty acids found in fish.

Because the debate surrounding these two issues can become quite involved, we will not deal with them extensively here. It is up to consumers to decide what they believe to be best for them and their own situations.

There are differing views on the nutritional value as well as the omega-3 content of wild vs. farm-raised salmon. The POP (persistent organic pesticide) level in farm-raised salmon is also a concern for some people, and determinations about whether these levels are dangerous to consumers can vary depending on the source.

According to the WorldÕs Healthiest Foods rating, the only two foods that contain more omega-3 than salmon are walnuts and flax seeds. Here is where the debate regarding ALA vs. DHA/EPA comes into play. Some experts believe that the body can easily convert ALA into DHA and EPA, so consuming plant sources of omega-3 (ALA) is just as effective as fish sources (DHA/EPA). Others disagree and encourage consumers to not count on ALA omega-3 to fulfill 100% of the daily requirement of omega-3 fatty acids.

One serving (4 ounces) of salmon contains slightly over 2 grams of omega-3 fatsÑabout 62% of the 4 grams recommended daily for adults. In addition, it contains more than twice the daily value of vitamin D and all the vitamin B12 needed daily. It is a wonderful source of protein (62%) and selenium (61%) and almost 40% of the daily value of vitamin B3.

Omega-3 fats are associated with cardiovascular benefits that include decreased risk of stroke, high blood pressure, heart attack and irregular heartbeat. These benefits can begin when a person starts consuming just one serving of salmon per week, although it is suggested that to experience all the benefits, two to three servings per week be consumed.

In addition to these heart benefits, which are relatively well-known, omega-3 fats contribute to health in other important areas that are often overlooked. Because DHA is considered to be the most important fat when it comes to the human brain, there are benefits in the area of cognition and brain activity as well as a decreased of depression and age-related decline in cognitive function.

The EPA omega-3 in salmon has been shown to be especially supportive in joint health and the bodyÕs anti-inflammatory response. The ability to manage inflammation within the body is linked to better overall health.

Benefits in the area of eye health include a positive impact on macular degeneration. In this condition, the area in the back center of the retina begins deteriorating and causes vision loss. With two servings of salmon per week, the risk for macular degeneration is significantly decreased. People who consume five to six servings per week showed risk-reduction that was even greater.

Although most consumers are not as widely familiar with the mineral selenium, it is an antioxidant that aids in the prevention of some cancers. It also plays a protective role in the areas of joint inflammation and cardiovascular protection. These advantages go hand-in hand with other high-benefit areas of salmon supporting salmonÕs distinction as a superfood.

Salmon is very easy to fix, and from fresh or frozen form can be broiled, baked or grilled. It can be served as a steak or added to pasta or green salad. Canned salmon is also a great and convenient way to enjoy salmon without any loss of nutrition. There is no question that adding two to four servings of salmon per week will provide a range of benefits that are not readily available in other foods.

3

How To Improve Heart Health With The Protein Rich Superfood Beans

Improve Heart Health with this Protein Rich Superfood

While the term ÒbeanÓ can include a variety of vegetables, including those in which the outer pod, in addition to the seeds inside the pod are eaten. In regard to superfoods, beans generally refer to the broad bean or more commonly, dried beans.

These would include black beans, garbanzo beans, kidney beans, lima beans, navy beans, pinto beans and soybeans, as well as others. Beans have long been recognized as being significant sources of fiber and protein. Within the primary food groups, beans are included in the Òprotein groupÓ which also includes meats, eggs, nuts and seafood.

As an all-inclusive food source, beans canÕt be beat. Beans can hold their own against meat in the area of protein. One-quarter cup of beans contains as much protein as one ounce of meat, yet they contain none of the fat.

In a side-by-side comparison, black beans can be shown to have many benefits over lean meat. Four ounces of lean ground beef contains:
23 grams of protein
20 grams of fat
0 grams of fiber
306 calories

Twice the amount of black beans (8 ounces) contains:
18 grams of protein
.09 grams of fat
15 grams of fiber
227 calories

In regard to fiber, beans contain more fiber per serving than vegetables, fruits or whole grains. The amount of fiber a person needs varies depending on what he or she has eaten in a given day. With one cup of beans providing 15 grams of fiber, beans easily provide almost twice the fiber of most fruits and vegetables.

Because the body has to work harder to digest the calories contained in beans, this means that fewer of them are absorbed into the body. One study suggests that if a person wishes to lose weight, adding an additional 14 grams of fiber for every 1000 calories consumed, can decrease the number of ÒrecordableÓ calories by 100. With one cup of beans containing 15 grams of fiber, this is good news for everyone!

Beans are also low on the glycemic index which means they release their natural sugars slowly and steadily into the bloodstream. This helps the body resist the spiking and falling of blood sugar levels and also helps to provide sustained energy. Beans provide a source of B vitamins, folate, potassium and calcium. Folate is a B vitamin that the body is unable to produce on its own. Beans are the most significant source of folate which provides protection against cancer and heart disease.

Surprisingly, one of the areas in which beans rank the highest is in antioxidant capacity.

In an article in the Journal of Agricultural and Food Chemistry, red beans, red kidney beans and pinto beans ranked at the top. Only wild blueberries contain as many antioxidants. Adding to this impressive performance is the fact that beans pack their punch in a serving size half that of most other foods.

For the gardener, beans can be enjoyable to grow at home. They require very little care and are left in the ground until the end of the season when they start to dry up. Then the plants are simply pulled from the ground and left to dry the rest of the way on a screen or hanging in the garage or basement. Shelling the beansÑthe process of removing them from the podÑis easily done when the pods are dry and is a job that even children enjoy doing.

Experts across the board agree that beans easily earn their place on any list of superfoods because of their significant protein and fiber, low levels of fat and calories and bargain price at the check out line. 

Overall, beans are the closest to a complete food source that any one food can come. They are by far, the most versatile of all foods. Beans are one of the only foods that can successfully be used as a main dish or a side dish, or used in soups, dips and salads. Because they can easily be added to other dishes, it is a convenient way to take advantage of the additional fiber, protein and nutrients.

3

ÒLivelyÓ Superfood Improves Cholesterol and Aids Weight Loss

Yogurt is a common food on many of the superfoods lists and is frequently the only dairy product identified as ÒsuperÓ. It has a well-rounded variety of vitamins and minerals, including calcium, vitamin B2, B12 and B5, phosphorus, iodine, potassium, zinc and protein. Yogurt ranks high among calcium-rich foods, providing approximately 45% of the daily value in a one-cup serving.

Most of the benefits of yogurt arise from a unique Òone-twoÓ punch of dairy and live bacteria. The presence of live bacteria cultures in yogurt gives it some advantages that are distinctive to this food.

Some people have questioned the true extent of the influence of live bacteria cultures on health. In spite of this doubt, there are many studies included in respected medical and nutrition publications such as the Journal of Nutrition, Annals of Nutrition and Metabolism, Journal of the American Dietetic Association and the New England Journal of Medicine, that document the positive impact of yogurt in areas such as immune system response, cholesterol levels, bone health, arthritis and fat loss.

Many diseases and illnesses are caused by harmful bacteria (germs) that get inside our bodies. There are, however, a host of friendly bacteria that live in the stomach that help keep us healthy. The addition of live, friendly bacteria cultures to yogurt supports these healthy bacteria in their disease-fighting role.

Studies show that the addition of ÒhealthyÓ bacteria (lactobacillus casei) to the diet enabled subjects to fight off pneumonia more effectively. Their immune systems also recovered to normal levels and activity much more quickly. Even subjects who began the study in a state of malnutrition were able to fight off the pneumonia pathogen more effectively than subjects not receiving the healthy bacteria.

The white blood cell activity of women was studied to determine the effect of conventional yogurt (no live cultures added) versus yogurt with probiotics (ÒhealthyÓ bacteria). White blood cells are the special infection-fighting cells of the body. The study found that women consuming six ounces of probiotic yogurt experienced an increase in the number and effectiveness of the white blood cells that continued even when the consumption of yogurt had ended.

Live-culture yogurt has a significant positive effect on cholesterol levels, again documented in scientific studies.  Not only did levels of ÒbadÓ (LDL) cholesterol drop, but it raised the levels of ÒgoodÓ (HDL) cholesterol. The women in the study experiencing these benefits had consumed three ounces of probiotic yogurt for two weeks, then six ounces of the same yogurt for two more weeks. The increase in good cholesterol as well as the decrease in bad cholesterol was significant.

One extremely interesting aspect of yogurt, and other dairy foods, is the effect on weight loss, especially when it comes to fat around the midsection.  As we all know, midsection fat has big impact on overall health and is typically the hardest type of fat to lose. Yogurt can play a significant role in boosting the calcium content of a personÕs daily diet and aiding in this role of weight management.

An additional benefit of yogurt is that it can be consumed by people who are lactose intolerant. Lactose intolerance involves a lack of the enzyme, lactase, which breaks down the sugar present in milk. People who are lactose intolerant avoid eating products that contain milk because of the sometimes embarrassing and uncomfortable digestive consequences. Because the lactose in yogurt has already been converted to lactic acid, those who normally stay away from dairy products can eat yogurt without a problem.

Yogurt has some strong health and nutrition benefits and is worthy of significant consideration for both a healthy diet and weight-loss program.

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Phenomenal Antioxidant Power... Itty-Bitty Little Berry

Americans have long known about the wonderful health benefits of blueberries. This attractive berry has been a favorite in the family home for years and ranks second only to strawberries in their popularity. Fruits, along with vegetables are of prime importance in a balanced diet, and blueberries are recognized as being the most beneficial of all the fruits.

Probably the most well-known fact about blueberries is the high level of antioxidants contained in the small fruit. Blueberries rank at the top of the antioxidant list with only beans (red, red kidney and pinto) scoring higher. The main and most powerful antioxidants are contained in the skin of the fruit, so make sure to include the skin when enjoying blueberries. Any juicing that removes the skin from the juice will impact the levels of these beneficial nutrients.

There is good news for athletes. The high levels of antioxidants actually help to protect them from inflammation and cell damage that can occur after a challenging workout. This comes from the major impact blueberries have on cellular inflammation.

According to many sources, wild blueberries score higher than cultivated blueberries in antioxidant levels. Wild blueberries, or ÒlowbushÓ blueberries are grown in northern regions including Maine and parts of Canada. The cultivated or ÒhighbushÓ blueberry is grown in several states within the U.S. The names represent different plants rather than a difference in how the berries are grown, although MaineÕs blueberries come from plants occurring naturally within the state. Wild blueberries are about half the size of cultivated blueberries. Their higher score in antioxidant values most likely comes from the fact that because of their size, about twice as many berries are contained in a serving.

Regardless of the source, blueberries are a great fruit choice due to their convenience and versatility. Blueberries can be frozen without losing any of their nutritional value. Recent studies have shown that freezing does not damage the sometimes fragile antioxidants. This makes blueberries a great choice year round. Although the texture of a frozen berry will change, the benefits will not. Typically, frozen blueberries are available at a lower price than fresh blueberries and can be eaten as a snack after thawing slightly.

For those who are interested in freezing their own blueberries, simply spread the berries out in one layer on a cookie sheet and freeze. Freezing this way keeps the berries from clumping together. Once they are frozen, place in freezer bags. Do not wash the berries prior to freezing, but rinse gently once removed from the freezer.

Blueberries are also a great source for vitamin K, vitamin C and manganese, with one serving providing 35% of the daily recommended amount of vitamin K, and 25% of both vitamin C and manganese. They are also a good source for fiber with one serving providing 14 grams.

There is good news in the area of cognitive health, especially recently. Although it has been known for quite some time that blueberries have a potential benefit on brain and nervous system health, a recent study has shown that they may have a positive impact on memory. There is a current study taking place that suggests that blueberries might also be beneficial in delaying some of the cognitive challenges that frequently occur with aging.

Fresh blueberries are a great quick snack. Fresh or frozen, blueberries can easily be added to salads, desserts, breakfast foods and breads to provide a super boost to your health.

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Which Superfoods Are Right for Me?

With current, easy access to convenience foods, Americans have drifted away from consuming foods in their natural form. The ease of being able to pull a can out of the pantry or a box out of the freezer can be quite tempting when it comes time for preparing meals. This convenience has a down side, however. Typically, to become more convenient, a food must be processed and refined, which usually involves adding non-beneficial ingredients and eliminating beneficial ones.

As a rule, the fewer ingredients a food contains, the better. For instance, convenience foods generally contain higher levels of sodium, fat and sugar, food additives, food coloring and preservatives. In terms of optimum health, the addition of these extra ingredients is not helpful.

As you look at the best way to get the most out of your food choices, looking at ÒsuperfoodsÓ makes sense. Even though there is a lack of standards in the identification of these superfoods, it is worthwhile to consider foods with ÒsuperÓ status in managing a health supportive diet.

With information being so easy and quick to obtain via the Internet, consumers have at their disposal all the information they need to make good food decisions. Unfortunately, all this information can sometimes be overwhelming. Because there are so many superfoods identified among a lot of different lists, people can have difficulty in even deciding which they should eat.

One very good approach is to look at your own, individual situation and ask yourself the following questions:

What are my lifestyle goals?
What do I want to accomplish with my diet?
Do I have specific health concerns I want to address though my diet?
What types of foods fit my lifestyle, schedule and preferences?

Someone with issues of bone health may want to make a special effort to include regular amounts of spinach on the menu. A person needing to manage cholesterol levels can work toward that goal by increasing the amount of walnuts and yogurt in the diet. The individual with heart concerns can support a heart-healthy diet through eating salmon, walnuts and beans. Focus on weight loss can be supported through food sources of calcium.

In the case of lifestyle and preferences, nuts may be great sources for omega-3s and protein, and beans wonderful for providing antioxidants and fiber. But if you just flat out donÕt like nuts and beans, these foods wonÕt work for you. The one thing you can count onÑthere are good superfood choices that will provide great sources of protein, omega-3 fats, fiber and antioxidants that will fit your particular lifestyle and preferences.

There is no single best answer for which superfoods are best. Clarifying the goals you have for your eating program will help you make decisions that are best for you.

The nice thing is, our eating habits can be easily modified to accommodate changing preferences, health needs and lifestyle, so choices made today donÕt have to be choices that remain with you forever. You may also find yourself changing some of your choices as the seasons change and food become more or less readily available.

You will gain the biggest advantage in the most areas by looking first at foods classified as superfoods. Past that, you most certainly can still find foods that will help you accomplish your purposes, even if they donÕt happen to be on a superfoods list.
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Super Info on Superfoods

When a person wants to make changes in moving toward a healthier lifestyle, the best place to start is with food choices. Whether the goal is to just Òbe healthierÓ overall, or to lose weight, manage blood sugar or combat illness, physicians and dieticians suggest that modifying eating habits is a must. A healthy diet will include generous amounts of fruits and vegetables as well as adequate quantities of grains, diary and protein.

Among the larger groups of fruits, vegetables, grains, dairy and protein, there are certain foods that provide more benefits than others. Some foods just naturally contain more of the beneficial nutrients, vitamins and other components that help in our quest for health. Because it can be a challenge for people to include all the servings of each of the food groups, many are interested in which foods within the groups seem to pack the biggest punch, or give them the most for their money and effort.

Foods that are especially healthy or especially packed with nutrients have been labeled Òsuperfoods,Ó and health-conscious consumers are interested in including these foods in their diet. The label however is arbitrary. There are no standardized guidelines for determining which foods qualify as Òsuperfoods,Ó and many companies use the term as a marketing strategy. Several organizations have created lists of superfoods based on the guidelines or criteria they have determined to be most important, but there is not a central list of identified superfoods that is accepted by all. It is important for consumers to realize that being labeled as a ÒsuperfoodÓ does not guarantee that the particular food is any more beneficial than another.

A search of ÒsuperfoodsÓ on the web reveals a different list for every website. While some lists identify specific, individual foods, another list focuses on groups of foods, such as Òleafy greensÓ rather than specifically Òspinach.Ó Another list seems to favor beans, seeds and berries and include only foods that fall into those categories. A popular medical website even has two separate lists: one general list and one for people who are interested in losing weight. Another site identifies foods that enhance the Òbrain/beautyÓ connection. One organization even promotes a list that includes 100 superfoods! Interestingly enough, these organizations do not typically distinguish among the foods on the list as to which are most beneficial.

With all these lists, the question becomes: whose list should a person use?

One way to help consumers sort out the confusion surrounding superfoods is to take a good sampling of all the lists and compile those lists to identify the foods that are most often and most consistently identified by all the sources. This includes lists from WebMD, superfoodsrx, cspinet, BeWellBuzz and The Daily Green. Comparing the opinions of these sources produces a list of seven foods that are most commonly identified as superfoods. While there are two or three foods, such as walnuts, salmon and yogurt that fall within other food groups, most superfoods fall into the category of fruits and vegetables. Generally, the foods included on any list of superfoods are those which have long been accepted as foods that have significant amounts of vitamins, minerals, antioxidants and/or fiber. The superfoods most common to all lists (in alphabetical order) are:

Beans
Blueberries
Broccoli
Spinach
Walnuts
Wild Salmon
Yogurt

Nine other foods are named at least twice among all the lists. These are oats, dark chocolate, honey, oranges, pumpkin, soy, tea, tomatoes and turkey.

Even with the lack of accepted guidelines and standards for superfoods, there is certainly agreement that there are some foods that are more nutritious than others. It all comes down to using good judgment. Obviously, the healthiest approach to eating revolves around maintaining a diet that includes recommended amounts from the required food groups. For consumers who want to Òsuper chargeÓ their efforts with superfoods, it is best to keep in mind that the label ÒsuperfoodÓ can have a variety of meanings. All fresh fruits and vegetables, whether they are specifically identified as superfoods or not, are valuable to a healthy diet. Being aware of which foods have a reputation for being especially beneficial will help consumers in their quest for healthy eating.

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Healthy Practices to Live By

Forget about diets because most people actually gain all the weight they lost. That’s because diets have such a temporary ring to them. As soon as you’re done, no one tells you how to make changes in your lifestyle. So, the poor ignorant you goes back to eating the way you’re used to and then you slowly watch all the pounds add up. This is just so off-putting. Doctors, nutritionists, and health experts have been telling you that it’s actually time to make changes in your lifestyle if you want permanent results. Stop hopping from one type of diet to the next. When you hear about just how good these are, think about all the hype that’s out there. This is just one of those. Nothing beats eating right and regular exercise. And if you stick to it, you’ll appreciate its long term effects and the wonderful changes it brings to your life.

The first law you need to know about is that carbs isn’t your enemy. Calories are actually more crucial if you want to keep the weight off. If you eat healthy, you get more for the amount of food you eat. For instance, a piece of croissant may not be much, but this light buttery bread is packed with unhealthy fats and an insane amount of calories. If you substituted whole-wheat bread for that, you can actually eat more and feel more satisfied. The low carb diet works because you just end up eating less. In a few hours or so, you start to feel those hunger pangs again. Have oatmeal with skim milk for breakfast and make sure to include high fiber foods in your meals. Then, spend an hour in the gym and wait. You’re sure to lose all the weight if you just stick to the plan.

Never go on a crash diet. Yes, you’ll lose weight quickly, but in time, your metabolism also starts to slow down because you’re actually starving yourself in the process. When you lose all that weight too fast, your body starts to react. After the weight crash, your body copes with the changes the best way it knows how. Then, you’ll find that while you’re eating the same amount of food, you’re no longer losing weight. Then, your muscle mass starts to drop as well. This is actually crucial because you need muscles to metabolize more efficiently. Instead of depriving yourself of the nutrition your body needs, eat right and exercise regularly.

Just because you exercise more often now, this doesn’t give you the liberty to consume more. Focus on eating less no matter what. If you’re hungry, snack on veggie sticks or anything that contains few calories. You’ll feel satisfied, but at the same time, you don’t go around with your stomach growling. There are sites that help you keep track of what you put inside your mouth. In fact, there are even phone apps available as well. That way, help is with you at all times. Just whip out your phone to see if you’re doing things right.

Don't Neglect Your Emotional Sexual Health Issues

Your sexual health can be impacted by a variety of issues. Sometimes, what affects a man or woman sexually is directly related to the physical realm. Hormonal imbalances or ill health can tie in to your feelings about sex as well as worries over your performance.

Pressures over the act of intimacy can affect you. Body defining issues, such as fear about your weight or other flaws that you’re worried about, can cause sexual health problems. Insecurities and fears over pregnancy will also play a role in your sexual health.

Because sex is such an intimate act, it’s a time when you’re at your most vulnerable emotionally. One of the things you can do to improve your sexual health is to take the time to cultivate the relationship with your sexual partner.

For women, it’s been said that the greatest organ in the body when having sex is the mind. A satisfying sex life doesn’t start in the bedroom. If you’re unsure of how your partner feels about you or if there are unresolved issues outside the bedroom, it can affect what goes on in the bedroom. There will be a disconnect that will lead to a frustrating intimate life. Sex was meant to be a connection physically, mentally and emotionally.

When any of those three components are out of whack, you’ll be missing out on what you need to have for the best sexual health. But one of the most common causes of problems in sexual relations is emotional in nature.

For either partner, dealing with stress outside the home, having to handle stress over the finances or feeling unappreciated can lead to a sense of disconnect. When there are trust issues or emotional issues such as depression and it’s not dealt with, your sexual health will be affected.

Fortunately, there are ways that you can make sure you maintain your emotional sexual health. For starters, always connect with your partner before becoming intimate. What isn’t properly cultivated won’t grow into something amazing.

Communication between partners is the key to a successful sex life. Not having satisfying communication or having issues that aren’t resolved is one of the most common causes of problems in the bedroom that aren’t health related.

Spend time together. Work on affection and learn to talk openly and honestly about your sex life with your partner. When you talk to your partner about your feelings and what you want, you’ll discover that it’s helped your relationship to develop a closer bond.

Prevention And Treatment Of Impotence

Ways to Prevent or Treat Impotence

Not being able to perform sexually is something that almost every man will experience at some time in their lives. But when it becomes a regular problem, it’s time to take action. One of the most difficult health problems for men to discuss with their doctor or anyone else is the topic of impotence.

When a man suffers from sexual dysfunction, it can lead to depression. But if you know the ways that can prevent this health problem from occurring, you can take steps now to avoid the issue.

You can often prevent impotence through the foods you consume. Believe it or not, what you eat will play into whether or not you’ll have the ability to maintain an erection. If you’re eating foods that impact the health of your heart, these same bad for you foods can also impact the health of your sex life.

This is due to ending up with less blood flow than you need to be able to have a satisfying intimate life. Manage whatever is troubling you and get rid of bad health habits.

Prolonged stress can lead to impotence, as can certain habits such as too much alcohol consumption and smoking. Having too much weight and being out of shape can lead to impotence.

Keep your blood pressure within healthy levels. Blood pressure levels that are abnormally high can be a sign that impotence is on your horizon. So treat health problems before they cause the condition.

For men who are already struggling to deal with this problem, know that many men are also dealing with the same issue. But with the treatments that are available, you don’t have to just suffer with impotence.

 You can get it treated and get your life back to normal.

To treat impotence, first make sure that you’re not taking a medication that can cause the condition, since impotence can commonly be a side effect of some prescriptions. 

You can also treat impotence by talking to your doctor and getting a prescription for Viagra or other medicines used to treat the condition.

Erection devices or pumps can be a form of impotence therapy that’s helpful to men who are unable to take the drugs or injections that help. If you’re having a problem with impotence, make sure that you talk to your partner.

Another option for erectile dysfunction is Trimix. Trimix is a medication that requires injection into the muscle of the penis allowing erections for 2-6 hours depending on the dose your primary care physician or urologist recommends.

Talking to your partner and getting support can take away the pressure of dealing with impotence. Be prepared psychologically as well as physically. Make sure that when it’s time to be intimate, you’re relaxed and really in the mood.

Aging Gracefully: Reduce the Stress in Your Life

Many factors can affect how gracefully we age, such as smoking, fast food and drug use. The one factor that is often overlooked is stress. There are a plethora of books and advice on reducing stress, but they all seem to focus on the here and now. With all the evidence that proves what stress can do, isn’t it time we consider the effects on aging as well?

Stress is blamed for an increase risk of heart problems, ulcers and depression. All those can certainly effect how we age, but so can stress itself. We know this by looking at longevity studies. Cultures where people live longer are cultures where life is simpler and there is far less stress. As we age, we become more susceptible to just about everything. Our immune system is less efficient, our bones weaker and our joints less moveable. It stands to reason that stress, and the effects it has on us, is also worsened as we age.

When we get stressed, our bodies respond. Adrenalin production increases as a result of our fight or flight response. Our blood supply is reduced to our non-vital organs and skin. Typically, after we have begun to de-stress, we become depressed or simply tired. This is because of the toll stress takes on us, just like having worked out. The more we can reduce the stress in our lives, the better our body systems work, and the effect on ageing is lessened. So what can we do to help ourselves cope with stress?

Fortunately, there are many simple and natural techniques we can employ. If you feel yourself becoming stressed, try taking a few slow, deep breaths. Not only is this calming, but also gives our lungs extra oxygen that our bodies need. If you are standing, take a seat or lie down. Placing ourselves into a non-aggressive posture signals our brain that there is no danger, and slows or stops the stress response.

Try and step outside for some fresh air, or if you are with others (that may be the stressor) walk away for a moment. If you can, close your eyes and allow your mind to relax; it can be helpful to think about something pleasant. Depending on the situation, stress is often out of proportion to the events. For example, watching your favorite sports team make an error and losing your cool over it. Try to regain perspective since most often the situation is not as bad as you think.

Finally, use a visual aid, such as painting or photo. Choose something or someone that you love, and carry around a photo in your wallet or purse. For parents, pictures of their children at a young age often work well. Remember, stress is a choice, and with some practice, we can learn to either avoid it, or recognize it early and stop it sooner. Not only will we enjoy happier and healthier lives, but we may just also live longer, too. Don’t allow stress to control you, or your body. Simple, healthy alternatives do work once we learn and remember them.

Healthy Ways To Keep Your Mind Sharp As You Age

As people age, their brain function begins to deteriorate. There are many healthy ways to keep your mind sharp as you age. Physical and mental exercise is important in keeping the mind sharp. Another important factor in brain health is nutrition. Eating the right foods will improve brain health, as well as taking vitamin supplements. Supplying the brain with proper nutrition and exercise is the key to staying sharp as we age.

Omega-3 fatty acids are an important nutrient that is needed by the brain. Omega-3 is an essential building block of nerves and brain synapses. Most people today do not get enough Omega-3 in their diet. There are many different Omega-3 supplements that are readily available at any pharmacy or grocery store. Foods that contain Omega-3 fatty acids include olive oil, flax seeds, and walnuts. The best source of Omega-3 is fatty fish like salmon, tuna, and mackerel.

B vitamins are another important nutrient for the brain. Specifically, B-5, B-6, and B-12 are the most important B vitamins because they are used to manufacture chemicals in the brain known as neurotransmitters. The brain’s neurotransmitters are used to send messages from one part of the brain to another part. Leafy green vegetables like spinach and kale are the best source of vitamins B-5 and B-6. Vitamin B-12 occurs naturally only in animal products. Beef and fish are the best natural sources of B-12, although many cereals and soy products are B-12 fortified.

Choline is an obscure nutrient that most people are not aware of. It is vital to proper brain function because it works in concert with B vitamins. The body can make a small amount of choline, but it is important to get choline in the diet or through a supplement. The best source of choline is egg yolks. In fact, choline supplements smell like eggs because they are made from egg yolks. Other good sources of choline include cauliflower, navy beans, almonds, and beef liver.

Antioxidants are important to brain health because they reduce the free radical damage that can occur as we age. The foods with the most concentrated antioxidant content are berries, such as blackberries, blueberries, strawberries, and raspberries. Other foods high in antioxidants are broccoli, spinach, avocados, red bell peppers, and beets. A good multi-vitamin supplement can also help you get more antioxidants.

Exercise is also essential for a healthy brain. Exercise reduces the risk of stroke and helps increase blood flow to the brain. Both aerobic exercise and strength training are beneficial. Aerobic activity increases blood flow to the brain and reduces the risk of stroke. Strength training is thought to slow down the aging process because it increases the body’s supply of human growth hormone. Having a physically fit body is beneficial to the brain at any age, but especially when getting older.

Mental exercise keeps the brain sharp and slows the aging process in the brain. It is important to learn new things to keep the brain active. Working puzzles, reading, and learning to play chess are all great ways to keep the brain active and learning. Social activity is also important to brain health. Interaction with other people provides stimulation that you cannot get from being by yourself. Join a book club or engage in some other type of social activity to keep your brain sharp.

The best ways to keep your mind sharp as you age involve nutrition, exercise, and mental activity. Eating a balanced diet along with taking supplements will ensure your brain has all the nutrients it needs. Getting physical and mental exercise are also important in keeping your brain healthy.
Healthy Aging and Exercise

Aging is an inescapable and natural process which begins the day we are born. We all want to age gracefully but many of us don’t. We often become a prisoner in a body that has betrayed us and are forced to struggle through daily activities that we once took for granted.

Healthy aging is a process that begins when we accept there are things we can do to slow down the aging process. It’s never too late to realize that we really do have a say in how well we age.

Read on to discover the role exercise has in healthy aging!


Exercise Burns Calories

As we age, it goes without saying most of us need help controlling our weight. Exercise burns calories that normally and without a conscience, deposits fat directly around our waistlines. Studies have shown that eliminating “the spare tire” can significantly lower the risk of age-related illnesses such as type II diabetes, degenerative arthritis, and heart disease.


Exercise is Good for the Heart

Simple exercise such as walking, gardening, or mowing the lawn can contribute immeasurably to a healthy heart. The heart, like any muscle, becomes more efficient as it is worked. A healthy heart makes it easier for us to carry out every day tasks with less effort.
Keeping the heart healthy is one of the best things we can do to defy the aging process.


Exercise Helps Maintain Muscle Strength

Maintaining muscle strength through exercise can help us with a host of problems associated with the aging process. As we age, we naturally lose muscle mass, become less flexible, and suffer joint stiffness. As a result we may become hostage to the inevitable aches and pains lack of exercise bestows upon us. Exercise has been shown to decrease these aches and pains and improve quality of life.


Exercise Maintains Mental Health

Mental decline often accelerates the aging process. Even as we grow older, exercise encourages development of brain cells and our capacity for learning new things. Exercise may not create geniuses out of normal people, but it certainly can halt or delay the onset of age induced dementia and Alzheimer’s.


Types of Exercises

There are exercises to improve balance, increase flexibility, and make us stronger. Often overlooked is the fact that exercise can dramatically improve mental function. Sorting it all out is a confusing process indeed, but with a little research we can resolve which exercises are best for us and be on our way to years of graceful aging.

Without question a sedentary lifestyle can contribute to a myriad of health problems at any age. It has been shown that regular activity can lower the incidence of chronic age-related diseases by up to 50 percent.
You don’t have to run a marathon to enjoy the rewards of exercise. A leisurely stroll, an hour or two in the garden, or taking a dip in the pool are all perfect examples of beneficial exercise for the aging.

(As a special note, remember that before starting any exercise regimen, always consult your health care provider.)


If there really is a “fountain of youth” it is the discovery that exercise plays a role in healthy aging. The key is to get up and get moving. Staying active through your golden years will without a doubt help us age gracefully.
Keeping Your Heart Healthy As You Age

As you age, you need to keep every part of you healthy but perhaps the most important part, your heart, is often neglected when it comes to health.  But, if you want to live to a ripe old age and enjoy every minute, you need to incorporate some heart healthy practices into your every day life.

Because of the perfection of the heart's structure, it is a never-ceasing pump. The heart is strong because of the cardiac muscle which does the work of contracting and relaxing seventy to eighty times a minute. Keeping your heart healthy as you age depends on your life-style and what you do with your heart.

Exercise is vitally important. Most kids are born with a healthy heart. Today children don't get the exercise needed to keep their heart healthy as they age. The heart is a muscle and to gain strength must be exercised. Regular exercise, just thirty minutes a day makes the heart beat faster and sends the blood to the necessary areas of the body. Increasing the heart rate results in additional oxygen and other nutrients getting to your heart and other organs and helps in maintaining flexible arteries.

Keeping the heart in good shape involves regular activity such as dancing, jumping rope, or anything that will get you breathing deeply. During childhood children should be encouraged to go outside and play and learn a routine of taking care of their heart. As you age the routine should become part of your everyday life. Seniors should check with their physician, especially if they have been sedentary or have risk factors for heart disease.

In the teen-age years it is very easy to get caught up with bad habits that will eventually tax the heart. Poor nutrition usually starts about this time with carbonated sugary drinks and fried fast food. Good nutritious foods fuel the heart and keep it in good working order. White bread and deserts of every kind are a common staple in the American home today. This must change in order to keep the heart in good working order.

Avoiding empty calories is one way to be heart healthy. Eating fresh vegetables and fresh grains provide the needed fiber and supply the vitamins and minerals needed, not just for the heart, but extending into every part of the human body. Obesity is on the rise and research has proven that limiting calories that have unhealthy fats can protect the heart and help protect against atherosclerosis.

As the heart ages, it tends to stiffen and pump less effectively. There is not just one magic food. Eating a variety of nutritious heart-healthy foods is wise. Incorporate Salmon and omega-3 fats. Almonds and walnuts are good for the heart and should be eaten daily.

Keeping your heart healthy as you age naturally includes fresh air and lots of pure water. There is no place for tobacco if you want to have a healthy heart. Living the good life as you age involves a heart-healthy lifestyle.

Top Anti Aging Foods To Keep You Healthy As You Age

As the science of nutrition continues to grow, we are learning more and more about how adding certain foods to our diets can help keep us healthier as we age. Let's talk about a few foods that probably should be making more frequent appearances on our plates as we get older:

Berries

It turns out that dark-colored berries pack a real punch when it comes to antioxidants. Blueberries, blackberries, black currants, and elderberries are a few examples of these potent anti aging foods. Antioxidants are molecules that help neutralize free radicals- harmful molecules that damage the body's cells, cause cancer, and speed the aging process. Free radicals are also implicated in the development of cardiovascular disease as well as other age-related conditions like Alzheimer's disease.

Cruciferous vegetables

Cruciferous vegetables are a group of plants with very good cancer fighting properties. Current research shows that these vegetables contain a phytochemical known as isothiocyantes. This chemical stimulates our immune system to break down potential carcinogens. Examples of cruciferous vegetables include broccoli, cabbage, cauliflower, radishes, and turnips.

Garlic

Garlic is proving to be a real powerhouse when it comes to maintaining our health as we get older. Its many benefits include: lowering blood sugar, preventing blood clots that cause heart attack or stroke, lowering cholesterol, and preventing cancer and colds. As we age, our immune systems weaken, leaving us more vulnerable to catching a cold or the flu. Garlic has antiviral and antibiotic properties that prevent pathogens from gaining a foothold in our bodies.

Salmon

Salmon contains essential fatty acids along with powerful antioxidants that have strong anti-inflammatory properties. Inflammation is one of the most powerful causes of age-related disorders. Salmon is rich in omega-3 essential fatty acids; omega-3's inhibit inflammation, protect heart health, help keep skin young, and function as natural anti-depressants. Adding salmon to the diet is particularly helpful for women over the age of 50, because after menopause, the risk of heart disease for women becomes comparable to its levels in men. Heart disease actually kills 10 times as many women as breast cancer, so this is a very overlooked risk for women.

Nuts

Most varities of nuts are excellent sources of minerals, especially brazi nuts and walnuts. Adding nuts to your diet helps boost the functioning of your immune and digestive systems, improve the quality of your skin, and prevent cancer. They also help maintain healthy levels of cholesterol. Avoid eating rancid nuts- these have more free radicals.

Avocados

Avocados contain high levels of folate- a substance that is good for heart health. Studies show that people who consume folate regularly have a lower incidence of heart disease than those who do not. Avocados also help reduce the risk of stroke- a common condition among the elderly because of blood circulation and heart problems. They contain carotenoid lutein that helps prevent macular degeneration and cataracts- common conditions among the elderly.

While we cannot prevent aging, we can slow its effects by adding some of these foods onto our plates.
Keeping Your Bones Healthy as You Age

Aging is a natural process that is fraught with dangers, some of the worst of which are bones that are porous and weak. Age can come with bone loss that, if not checked, can develop into osteoporosis. Osteoporosis is one the main causes of disability in senior citizens and often leads to debilitating bone fractures and other serious injuries.

Fortunately, however, there is plenty that can be done to keep your bones healthy as you age. With a healthy and nutritious diet, plenty of vitamins, and a good exercise program you can keep your bones strong no matter what age you are. Here are a few tips to encourage healthy bones in the golden years.

In order to maintain strong bones in later life, it’s important to ingest large amounts of the nutrients that promote proper bone growth. A diet rich in vitamin D and calcium can go a long way in reducing the risk of osteoporosis.

As one of the most important elements in bone tissue, calcium is a crucial nutrient to ingest in order to ensure healthy bones. Additionally, ingesting plenty of vitamin D will help your body more easily absorb the calcium you intake. Hand in hand, these two nutrients provide the most important building blocks of strong bone tissue.

In order to get the Institute of Medicine’s recommended 1,200 milligrams of calcium per day for older age groups, consuming plenty of dairy products is vital. Three generous servings of milk, yoghurt, or other dairy product every day will help you reach the daily recommended amount of calcium and keep your bones strong. Other foods with high levels of calcium include broccoli, spinach, and orange juice that has been fortified with calcium. If these foods are not available in your area, calcium supplements can help ensure that you ingest sufficient calcium on a daily basis.

In order to get sufficient amounts of vitamin D, drink milk that has been fortified with the vitamin. The sun is a great source of vitamin D, but on cloudy days or during winter months, you may have to invest in some vitamin D supplements as well.

But keeping your bones healthy as you age goes above and beyond these basics of nutrition. Plenty of exercise is also necessary to keep the bones at optimum strength as you age. Weight-bearing activities such as jogging or even walking fast will help to keep your bones in peak condition. A minimum of 20 minutes of jogging or walking at least three times a week can work wonders on your bones. Light resistance training can also help to promote bone health.

In this stage of your life, you should stay away from foods that are highly processed as these tend to lack the crucial nutrients that your body depends on receiving from the food you eat. Exercise programs that are too vigorous for your body should also be avoided as these can be a source of excessive strain on the bones and even cause injury.

Top Vitamins For Healthy Aging

It is easy to see outward signs of aging such as sagging skin, wrinkles around the eyes and mouth, or poor posture due to arthritis. However, there are also signs of aging that cannot be seen from the outside, such as memory loss or changes in eyesight. There are several vitamins that combat both obvious and internal symptoms of aging, and those who wish to add such vitamins to their diet should begin with the following:

Vitamin C

Vitamin C is a powerful antioxidant that has been proven to fight both inward and outward signs of aging. When an individual grows older, the collagen content of his or her skin diminishes, which eventually results in the formation of wrinkles. In addition, as the skin ages its elastin fibers, which are responsible for the skin's elasticity, weaken. This weakening causes the skin to sag, especially the skin around the face and neck.

In 2007, researchers administered topical vitamin C to the aging skin of laboratory rats and the study proved that vitamin C is capable of reversing damage to the skin's elastin fibers. In addition, the vitamin was shown to stimulate collagen production under the skin's surface. Additional research is also being conducted regarding vitamin C's ability to prevent serious aging-related conditions such as cancer, neural disease and heart failure.

Vitamin A

There are many anti-aging benefits associated with vitamin A. Along with being a potent antioxidant, vitamin A has been proven helpful in the prevention of cataracts and macular degeneration, which are diseases of the eye that occur in many individuals as they approach old age. The vitamin also plays an important role in the prevention of osteoporosis and degenerative disc disease. Additional studies are underway to discover vitamin A's role in the prevention of Alzheimer's disease, as the latter has been linked to a Vitamin A deficiency in certain cases.

Vitamin E

Vitamin E works with vitamin C in a variety of ways to lessen the signs of aging. Vitamin E helps to rebuild collagen and promote smooth skin; however, its effectiveness is almost doubled when used in conjunction with other antioxidants such as vitamin C.

In addition, vitamin E helps to combat the internal consequences of aging, specifically those that affect the brain. Evidence shows that taking vitamin E supplements and participating in some type of aerobic activity three times a week can help prevent the cognitive decline and loss of memory most people experience as they age.

Vitamin D

While it is not regarded as an antioxidant by most nutritionists, vitamin D offers considerable anti-aging benefits when one uses it consistently. This is because a direct link exists between the aging process and insufficient levels of vitamin D, the latter of which can result in cardiovascular failure and muscle and joint frailty. For this reason researchers believe that vitamin D should be studied further to determine its ability to prevent aging-related conditions and increase one's lifespan.

It is essential to understand that vitamins A, D, and E are fat-soluble nutrients, meaning they will not be absorbed by the body unless they are consumed with fat. Therefore, such vitamins should be taken with meals to ensure optimum absorption is achieved.
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It is easy to see outward signs of aging such as sagging skin, wrinkles around the eyes and mouth, or poor posture due to arthritis. However, there are also signs of aging that cannot be seen from the outside, such as memory loss or changes in eyesight. There are several vitamins that combat both obvious and internal symptoms of aging, and those who wish to add such vitamins to their diet should begin with the following:

Vitamin C

Vitamin C is a powerful antioxidant that has been proven to fight both inward and outward signs of aging. When an individual grows older, the collagen content of his or her skin diminishes, which eventually results in the formation of wrinkles. In addition, as the skin ages its elastin fibers, which are responsible for the skin's elasticity, weaken. This weakening causes the skin to sag, especially the skin around the face and neck.

In 2007, researchers administered topical vitamin C to the aging skin of laboratory rats and the study proved that vitamin C is capable of reversing damage to the skin's elastin fibers. In addition, the vitamin was shown to stimulate collagen production under the skin's surface. Additional research is also being conducted regarding vitamin C's ability to prevent serious aging-related conditions such as cancer, neural disease and heart failure.

Vitamin A

There are many anti-aging benefits associated with vitamin A. Along with being a potent antioxidant, vitamin A has been proven helpful in the prevention of cataracts and macular degeneration, which are diseases of the eye that occur in many individuals as they approach old age. The vitamin also plays an important role in the prevention of osteoporosis and degenerative disc disease. Additional studies are underway to discover vitamin A's role in the prevention of Alzheimer's disease, as the latter has been linked to a Vitamin A deficiency in certain cases.

Vitamin E

Vitamin E works with vitamin C in a variety of ways to lessen the signs of aging. Vitamin E helps to rebuild collagen and promote smooth skin; however, its effectiveness is almost doubled when used in conjunction with other antioxidants such as vitamin C.

In addition, vitamin E helps to combat the internal consequences of aging, specifically those that affect the brain. Evidence shows that taking vitamin E supplements and participating in some type of aerobic activity three times a week can help prevent the cognitive decline and loss of memory most people experience as they age.

Vitamin D

While it is not regarded as an antioxidant by most nutritionists, vitamin D offers considerable anti-aging benefits when one uses it consistently. This is because a direct link exists between the aging process and insufficient levels of vitamin D, the latter of which can result in cardiovascular failure and muscle and joint frailty. For this reason researchers believe that vitamin D should be studied further to determine its ability to prevent aging-related conditions and increase one's lifespan.

It is essential to understand that vitamins A, D, and E are fat-soluble nutrients, meaning they will not be absorbed by the body unless they are consumed with fat. Therefore, such vitamins should be taken with meals to ensure optimum absorption is achieved.



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title: Top Vitamins For Healthy Aging

article: It is easy to see outward signs of aging such as sagging skin, wrinkles around the eyes and mouth, or poor posture due to arthritis. However, there are also signs of aging that cannot be seen from the outside, such as memory loss or changes in eyesight. There are several vitamins that combat both obvious and internal symptoms of aging, and those who wish to add such vitamins to their diet should begin with the following:

Vitamin C

Vitamin C is a powerful antioxidant that has been proven to fight both inward and outward signs of aging. When an individual grows older, the collagen content of his or her skin diminishes, which eventually results in the formation of wrinkles. In addition, as the skin ages its elastin fibers, which are responsible for the skin's elasticity, weaken. This weakening causes the skin to sag, especially the skin around the face and neck.

In 2007, researchers administered topical vitamin C to the aging skin of laboratory rats and the study proved that vitamin C is capable of reversing damage to the skin's elastin fibers. In addition, the vitamin was shown to stimulate collagen production under the skin's surface. Additional research is also being conducted regarding vitamin C's ability to prevent serious aging-related conditions such as cancer, neural disease and heart failure.

Vitamin A

There are many anti-aging benefits associated with vitamin A. Along with being a potent antioxidant, vitamin A has been proven helpful in the prevention of cataracts and macular degeneration, which are diseases of the eye that occur in many individuals as they approach old age. The vitamin also plays an important role in the prevention of osteoporosis and degenerative disc disease. Additional studies are underway to discover vitamin A's role in the prevention of Alzheimer's disease, as the latter has been linked to a Vitamin A deficiency in certain cases.

Vitamin E

Vitamin E works with vitamin C in a variety of ways to lessen the signs of aging. Vitamin E helps to rebuild collagen and promote smooth skin; however, its effectiveness is almost doubled when used in conjunction with other antioxidants such as vitamin C.

In addition, vitamin E helps to combat the internal consequences of aging, specifically those that affect the brain. Evidence shows that taking vitamin E supplements and participating in some type of aerobic activity three times a week can help prevent the cognitive decline and loss of memory most people experience as they age.

Vitamin D

While it is not regarded as an antioxidant by most nutritionists, vitamin D offers considerable anti-aging benefits when one uses it consistently. This is because a direct link exists between the aging process and insufficient levels of vitamin D, the latter of which can result in cardiovascular failure and muscle and joint frailty. For this reason researchers believe that vitamin D should be studied further to determine its ability to prevent aging-related conditions and increase one's lifespan.

It is essential to understand that vitamins A, D, and E are fat-soluble nutrients, meaning they will not be absorbed by the body unless they are consumed with fat. Therefore, such vitamins should be taken with meals to ensure optimum absorption is achieved.


Keeping Your Bones Healthy as You Age

Aging is a natural process that is fraught with dangers, some of the worst of which are bones that are porous and weak. Age can come with bone loss that, if not checked, can develop into osteoporosis. Osteoporosis is one the main causes of disability in senior citizens and often leads to debilitating bone fractures and other serious injuries.

Fortunately, however, there is plenty that can be done to keep your bones healthy as you age. With a healthy and nutritious diet, plenty of vitamins, and a good exercise program you can keep your bones strong no matter what age you are. Here are a few tips to encourage healthy bones in the golden years.

In order to maintain strong bones in later life, it’s important to ingest large amounts of the nutrients that promote proper bone growth. A diet rich in vitamin D and calcium can go a long way in reducing the risk of osteoporosis.

As one of the most important elements in bone tissue, calcium is a crucial nutrient to ingest in order to ensure healthy bones. Additionally, ingesting plenty of vitamin D will help your body more easily absorb the calcium you intake. Hand in hand, these two nutrients provide the most important building blocks of strong bone tissue.

In order to get the Institute of Medicine’s recommended 1,200 milligrams of calcium per day for older age groups, consuming plenty of dairy products is vital. Three generous servings of milk, yoghurt, or other dairy product every day will help you reach the daily recommended amount of calcium and keep your bones strong. Other foods with high levels of calcium include broccoli, spinach, and orange juice that has been fortified with calcium. If these foods are not available in your area, calcium supplements can help ensure that you ingest sufficient calcium on a daily basis.

In order to get sufficient amounts of vitamin D, drink milk that has been fortified with the vitamin. The sun is a great source of vitamin D, but on cloudy days or during winter months, you may have to invest in some vitamin D supplements as well.

But keeping your bones healthy as you age goes above and beyond these basics of nutrition. Plenty of exercise is also necessary to keep the bones at optimum strength as you age. Weight-bearing activities such as jogging or even walking fast will help to keep your bones in peak condition. A minimum of 20 minutes of jogging or walking at least three times a week can work wonders on your bones. Light resistance training can also help to promote bone health.

In this stage of your life, you should stay away from foods that are highly processed as these tend to lack the crucial nutrients that your body depends on receiving from the food you eat. Exercise programs that are too vigorous for your body should also be avoided as these can be a source of excessive strain on the bones and even cause injury.