“The journey of a thousand miles begins with one step.”
– Lao Tzu
“The journey of a thousand miles begins with one step.”
– Lao Tzu
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.”
– John Burroughs
“As you think, so shall you become.”
– Bruce Lee
FASTING FOR THE HOLIDAYS
Many people gain from 1-7 pounds during the holiday season between Thanksgiving and New Year’s, primarily due to increased consumption of high fat and high calorie holiday treats. A Belgium study found that exercising during a fasting state, either before breakfast or 6 hours from your last meal, can actually burn more calories to help offset holiday feasting. Adrenaline levels (which help burn fat) are 2 times higher when fasting, and insulin levels (which promote fat storage) are 10 times lower when fasting. Test subjects were able to offset a 30% increase in high fat calories when exercising for 60 minutes before breakfast compared with subjects exercising after eating, or not exercising at all. To maximize fat burning weight loss, consider working out in a fasting state.
1,540 calories in Applebee’s chocolate chip cookie sundae. You’d have to paddle a canoe vigorously for 1.5 hours to burn it off.
MILK DOES A MIND GOOD
In a 2012 study by Australian and U.S. scientists, people who consumed at least one serving of dairy a day did better on memory tests than those who went without. Including more yogurt and other dairy products in a diet may improve high blood pressure and unhealthy cholesterol numbers, factors that have been associated with brain drain, the study authors note.
SQUEEZE YOUR WAY OF A STROKE
A Harvard study reports, citrus fruits may lower your stroke risk. Women whose daily diet included high levels of flavanones (one or two oranges’ or grapefruits’ worth) had a 19 percent lower risk of ischemic stroke than those who ate less of the compound. And yes, men would benefit too. The reason, flavanoes may strengthen blood vessels and decrease inflammation.
CRAVING A SNACK?
A study from the University of Houston, people were shown a bowl of M&Ms before watching a movie. Some were allowed to eat them and others were not. A third group, told that they could have some later, ate the fewest after the movie. The reason: Postponing cools your desire, but it’s key to not give a specific time, says study author.
LIGHTEN YOUR PLATE AND STILL FILL UP
A study in Health Affairs shows that slashing your side dishes cuts calories but not satisfaction. When people had only half the portions of starchy sides, they took in an average of 200 fewer calories than those who didn’t, but they still flt full. By starting with less, you’re more likely to achieve a clean plate, signal to your brain that you’re satisfied.
DESSERT FOR BREAKFAST
Israeli researchers say adding dessert to your breakfast may aid in long-term weight loss. Overweight people who ate a high-carb, high-protein breakfast that included dessert had fewer cravings and were more likely to stick with a diet than were those who ate a low-calorie, low-carb breakfast. A morning dessert can curb cravings for sweets later by suppressing production of the hunger hormone ghrelin, says study author.
EXERCISE TRUMPS HUNGER
When University of Colorado researchers scanned the brains of people on a 6-month exercise plan, they found reduced responses to food photos, with lower activation n brain regions involved in reward. This may stem from the effect exercise has on lepin, a hormone that regulates hunger, says study author.
DID YOU KNOW
53 percent of men underestimate their heart disease risk.
Controversy abounds over the use of supplements. Some argue that supplements are not natural, they are processed and may contain chemicals or preservatives, and they are not necessary if a balanced diet is consumed. No supplement can replace healthy organic whole foods, but unless you are consuming 10-15 servings of mixed organic fruits and veggies, lean organic (free range, grass-fed or wild-caught) proteins, and organic Omega-3 fatty acids daily, good quality supplements may help fill the gaps.
DIARY FOR BETTER HEALTH
Studies show that those who keep a food diary lose twice as much weight as those who do not. It is also very helpful to keep a food diary to record and analyze food sensitivities, which may be contributing to inflammation and autoimmune disease. Consider keeping a food diary to track your food intake, and to record emotional and physical food reactions to maximize health. Apps make it so easy!
Many health advocates already know that EPA and DHA (components of Omega Fatty Acids) help facilitate heart and brain function, improve inflammation and joint pain, improve athletic performance, help weight loss, and eliminate depression. Recent studies also show EPA (Eicosapentaenoic Acid) can kill leukemia cells in animals. To maximize health, consider consuming approximately 1000 mg daily of EPA through food sources and/or supplements.
HEAT UP YOUR HEALTH
Cayenne pepper is a wonderful medicinal food, containing heat generating capsaicin. Capsaicin helps keep blood platelets slipping past each other (rather than sticking), and its heat helps soothe inflammation. Capsaicin helps improve circulation, thereby reducing risk for heart attack, stroke and embolism (heart problems); it helps clear congestion; it improves immunity; it increases thermogenesis (fat burning for weight loss) and even helps prevent stomach ulcers by stimulating peristalsis and killing bad bacteria. Enjoy your peppers – the hotter the better!
NSAIDS CAUSE DEATH
Side effects of NSAIDS (non-steroidal anti-inflammatory drugs) like Acetaminophen, Ibuprofen, Aspirin, Advil and Naproxen are reaching extreme levels. Approximately 16,500 Americans per year die of NSAID complications, surpassing AIDS deaths. NASAIDS do not address the cause of pain, only the symptoms. They also slow the natural healing processes of the body and cause damage to the kidneys, liver, and GI tract. Investigate using proteolytic enzymes instead to support natural healing when pain arises.
*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.
“This is your moment. Celebrate the pain.”
– Unknown author
“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”
– Steve Prefontaine
“When you come to a fork in the road, take it.”
– Yogi Berra