WEEKLY REPORT – 10.16.16

HERBAL RELIEF
Herbs that can relieve gas and gut pain include anise, caraway, cumin, dill, fennel, ginger and peppermint. Consider adding these herbs to meals, or consuming them as supplements when gas, bloating or pain become problematic.

PEEL OFF THE POUNDS
According to scientists at the University of Iowa, apples may be the key to eating what you want without gaining weight. They found that a compound known as ursolic acid that is found in apples and other fruits increased metabolism-revving muscle-mass and upped levels of brown fat (which burns other fat) in lab mice.

BRAIN ON EXERCISE
A study from the University of Maryland, shows that the benefits of exercise can fade after a week or so if you stop exercising. Exercise increases blood flow to the brain which can improve memory and thought.

BUILD MUSCLE WHILE YOU SLEEP
A study in Medicine & Science in Sports & Exercise reports that evening exercisers who took 20 grams of protein after a workout and then again half an hour before bedtime showed more signs of new muscle growth than those who drank only water.

BRAIN BENEFITS OF COFFEE
Doctors at the University of Wisconsin say there is a link between coffee and long term memory. In the study, older women who drank 2 or 3 cups of coffee a day may lower the risk of dementia. The new findings offer new evidence of caffeine’s benefit for the brain and could stave off decline to later in life.

BAD ELLIPTICAL
A study shows elliptical machines may be hard on your back. A half-hour on the machine can cause the spine to bend and flex over 3,000 times, which could aggravate existing back conditions and speed up disk degeneration. If you feel pain while on an elliptical, slow down or adjust hand position. Holding the central bar results in less twisting and not holding on to anything causes some twisting but less forward lean, Experiment to find your best position.

MAX LIFE SPAN REVEALED
There’s a cap on how old we can possibly live… and we reached it. Findings from researchers at Albert Einstein College of Medicine. The maximum human lifespan peaked in the 1990s. They put the average American lifespan at 115 years and the absolute lifespan at 125 years.

GIVE ME SOME SKIN
Researchers found that women who regularly pushed themselves had a 25 to 30% reduced risk of developing psoriasis. Exercise could be protective thanks to its anti-inflammatory effects or its ability to zap stress and anxiety, both of which are known risk factors for triggering the onset of psoriasis and flare-ups in those who already have it.

AN APPLE A DAY KEEPS CANCER AWAY
Scientists have found that people who eat at least one apple a day were a lot less likely to get cancers of the lung, bowel, mouth, digestive tract, and even breast cancer as well. The biggest benefits were seen in cancers of the stomach and esophagus. The reason: Apples are high in flavonoids, which are believed to reduce the risk of cancer and heart disease.

HERE’S ANOTHER REASON TO EAT IN
A study in Public Health Nutrition says, 96% of entrees sold in American chain restaurants contain more than a third of the USDA’s daily recommended amounts for calories, sodium, and total fat or saturated fat.

DID YOU KNOW
19% of Americans said they would avoid future medical care if their physician called them fat, obese, or morbidly obese.

BERRY BENEFICIAL
Researchers at the University of Barcelona found that adding strawberry extract to skin cells slashed the risk for UV-induced DNA damage (they exposed the cells to 90 minutes of intense UV light). The reason: The berries’ antioxidant anthocyanins are likely responsible for the added protection, scientists say.

HEALTH TIP
Soothing herbs that protect inflamed tissues include aloe vera, burdock, chia seeds, fenugreek, flax, licorice, marshmallow, and slippery elm. Consider consuming these herbs with meals, as supplements, as tinctures (liquid form), or applied topically in creams when inflammation is problematic.

WEEKLY REPORT – 10.02.16

BAIT AND SWITCH
The conservation group Oceana conducted DNA tests on seafood in New York City and found that 39% of the fish sold in grocery stores and restaurants was mislabeled. Farmed salmon was labeled “wild,” high-mercury tilefish was “red snapper” or “halibut,” and sushi bars were selling escolar – a fish that can cause diarrhea – as tuna. Download the Monterey Bay Aquarium Seafood Watch app to locate restaurants that offer responsibly sourced seafood.

THE DARK SIDE OF SNORING
According to researchers at Henry Ford Hospital in Detroit, snoring may raise your risks of heart disease and stroke; even without sleep apnea. Snorers without sleep apnea were more likely than non-snorers to have thickened, narrowed carotid arteries, a precursor to atherosclerosis and blood clots. One theory: Your palate vibrates when you snore, inflaming carotid arteries nearby, says study author. If you’re a snorer, get checked out.

OBESITY GENE MYTH
An international study showed no link between the so-called obesity gene and a persons ability to loss weight. Researchers found that people with that gene can still lose weight if they go on a diet and exercise.

FITNESS TRACKER FALLACY
According to a study from University of Pittsburgh, a fitness tracker may not be enough to stay in shape. Researchers found that regular dieters did better than those who used a technology. The reason: Trackers may get people moving, it may encourage them to overeat, says researchers.

DO THIS, NOT THAT!
DON’T DO bench dips
DO close-hand push-up
With your arms behind you bench dips creates extreme tension in the shoulders, increasing the risk of injury.

DID YOU KNOW
Only 1.4 percent of the people in the United States meet the dietary guidelines for potassium (4700 milligrams a day)

NOT A SWEET SPOT
According to a Georgetown University study, a “sugar rush” could take on a whole new meaning. Mice on a high-glucose diet showed faster cancerous tumor growth than mice that ate a small amount. High glucose levels make certain mutant proteins grow more aggressively, the scientists say. More studies may find an effect in humans.

STRESS AND BREAKFAST
According to researchers at Ohio State, stress can erase the benefits of a healthy breakfast. Researchers discovered that stressful events from the previous day can undo any benefits from a healthy breakfast. The study suggests that stress effects the way the body processes food. The results showed that even those who eat a heart healthy diet need to manage their stress, says study author.

GRAB A BAR
Of chocolate, that is. A study published in Molecular Nutrition & Food Research found that after eating a dose of dark chocolate, men showed better blood platelet function that those who didn’t eat any The reason: Flavanols in chocolate may help keep platelets for sticking together, resulting in better protection against heart disease and stroke. The effect lasted up to 6 hours, the scientist found. They suggest eating it in moderate amounts on a regular basis may provide a continuous heart-health benefit.

EXERCISE STOPS CRAVINGS
According to a new study, ask you have to do to curb your cravings is exercise. Researchers say short 15 minute bursts of strenuous exercise can make hunger go away. Researchers found that any kind of mental work utilizes brain energy, which makes people want to have food. In the study one group rested after studying and the other group performed interval training on a treadmill. Those who did not exercise increased their food intake by 100 calories.

MORNING SICKNESS, GOOD?
According to a study from the National Institute of Health, morning sickness may be good for you. Looked at a group of women before they got pregnant, then followed them for 3 to 6 weeks. The result: The women who reported nausea and vomiting were less likely to miscarry by the eighth week. Researchers believe there is a link, but more research will be needed for the answer.

AFTERBURN
An Italian study reports, brief workouts with heavy weights may be best for losing fat. In the study, one group of men did 32 minutes of interval-style lifting (heavy weights with 20-second rests between sets). Another group did 62 minutes of lighter weight using a more traditional approach (3 sets of 12 to 14 reps, shorter rests between sets). Over the next 22 hours, the heavy lifters burned an extra 363 calories. The reason: Your muscles work harder with intervals, so they have to do more post-workout rebuilding.

HEALTH TIP
Herbs that can protect the stomach and intestines and counteract excess acid include dandelion, fennel, and slippery elm. Kelp and Irish Moss are also effective antacids. Consider adding these herbs to meals, or taking them as supplements when excess acid is problematic.

WEEKLY REPORT – 09.25.16

THIS BLOWS
According to Italian scientists, colon cancer shows in your breath. The cancer alters the balance of compounds in a person’s breath, making the disease detectable with a Breathalyzer-type test. Study author says the test could be ready in a few years. Other scientists are studying similar ways to detect lung and prostate cancer.

EXERCISE VS ALCOHOL
According to researchers at the University of Sydney, exercise may be the best way to fight a hangover. Researchers say just 20 minutes of of moderate exercise every day decreases some of the harmful effects of drinking too much. Excessive alcohol use can lead to heart disease, stroke, and several types of cancer. But the new study showed the daily exercise significantly reduced the risk of drinking related illnesses.

CRACKING KNUCKLES, GOOD?
A study presented at the Radiogical Society meeting that has not yet been published says cracking knuckles may make them more flexible. When you crack your knuckles, you release gas that has built up in the joints and when researchers studied 400 knuckles under ultrasound, they found that the joints had more flexibility after they were cracked. Researchers say they found no immediate disability in the knuckle crackers in our study, although further research will need to be done to assess any long-term hazard – or benefit – of knuckle cracking,

HEALTH TIP
Excessive insulin response (and high blood sugar) can be controlled by limiting consumption of sugar, eliminating high fructose corn syrup, and minimizing starchy carbohydrates. Consuming protein or fiber with carbohydrates will slow insulin response. Plan to eat small protein portions with healthy carbohydrates to minimize insulin response, and reduce sugary, starchy junk foods to maximize health.

BAND TOGETHER
According to a study in the journal Sports Biomechanics, strapping on a resistance band could keep your knees healthy. Looping a resistance band around your lower thighs when you perform squats may help you push your knees out, helping prevent injuries like an ACL tear. The reason: Pushing your knees out creates more tension in your hamstrings and glutes. That stabilizes your knees, also distributes the load more evenly across the hips which helps you lift more weight.

SAUNA FOR WEIGHT LOSS
Recent research suggests that infrared saunas can help lose those unwanted pounds. Infrared heat penetrates deeper into the skin than traditional saunas which results in a more vigorous sweat. Experts say you burn up to 600 calories in 30 minutes. The reason: It stimulates the metabolism by increased heart rate similar to exercise. Also, other studies have shown that just 15 minutes a day for two weeks can benefit blood pressure and heart health.

LIFT TO FIGHT DIABETES
According to a study in the journal Medicine & Science in Sports & Exercise, lifting weights once a week can reduce your risk of type 2 diabetes. Also scientists as it can help your metabolism too.

DID YOU KNOW
A normal weight man is 4.6 times more likely to be considered for a supervisor job than an obese man.

THE NEW SUPER FOOD
Scientists at Oklahoma University say mangoes should be added to the super food group. Claiming the fruit may help stop obesity and type 2 diabetes. Mangoes have been found to increase a special bacteria which can ward off those conditions. The findings also say that mangoes have anti-inflammatory benefits and also are high in fiber which aids in digestion.

POSITIVE POWER
A study from the Institute of Cognitive Science in Lyon, France suggests hearing action verbs in a positive context while lifting weights may make you stronger. Study participants who listened to sentences with positive action verbs – for example, push, lift, crush – experienced a significant boost in their grip strength. But when participants heard similar sentences with negatively constructed verbs – for example, don’t lift – they showed no increase in strength. The reason: Researchers think that hearing action verbs in an affirmative context may activate certain parts of the brain responsible for controlling movement.

NIGHTCAP NOT FOR EVERYONE
Research out of UC San Francisco, long term drinking even in moderate amounts of alcohol may increase the risk of stroke. Researchers say because alcohol can cause the left atrium of the heart to get bigger, which can lead to atrial fibrillation. Atrial fibrillation is an irregular heartbeat that can lead to blood clots, stroke, and heart failure. The risk is greater for those with a genetic predisposition for atrial fibrillation.

ATHLETIC GENES
According to researchers in Japan, “natural athletes” might have athletic genes. When scientists compared the DNA of a control group to that of elite wrestlers, they found that a combination of specific forms of two genes appeared more frequently in the wrestlers. The reason: The scientists think findings might help customize workouts to maximize an athlete’s genetic advantage.

WEEKLY REPORT – 09.11.16

A-FIB OF TRUTH
Scientists in Japan have a new clue about what causes atrial fibrillation, a common heart rhythm abnormality in men. They found that people with chronic sinusitis were seven times as likely as those without it to suffer from A-fib. One theory: The chronic inflammation of sinusitis disrupts your heart’s electrical signals.

DID YOU KNOW
You need 75 minutes of moderate exercise weekly to add nearly 2 years to your life.

ANGER AND DIABETES
According to a study in the Journal of Behavioral Medicine, anger may raise your diabetes risk. People who often lost their temper were more prone to insulin resistance than those who didn’t. The reason: Anger spikes hormones that hinder blood sugar control, says study author. To control your anger say this: “I wish this weren’t happening, but I can tolerate it.”

CRIME…PUNISHMENT
A 12-ounce can of Coca-Cola has 143 calories. You’d have to do burpees for 15 minutes to burn it off.

EAT SMALL
According to a study from the Baltimore University, smaller meals could lower risk of heart disease. Studied almost 7,000 adults over 14 years. Compared heart health to those hire ate several small make a day to those who are 3 meals a day. Found that the constant snacking reduced the Rick of clogged arteries by 30%. Researchers say that larger meals spaced far apart were more likely to leave larger far deposits in arteries & lead to higher risk of heart failure.

YOUR NUMBERS UP?
According to researchers at the University of Wisconsin, even if you haven’t been diagnosed with high blood pressure, you could still be heading for a stroke. The researchers found that physicians failed to diagnose hypertension in 67 percent of young adults during 4 years of office visits. The reason: Doctors attributed high blood pressure readings in young people to stress of being in the doctor’s office. Take your own blood pressure at home after sitting comfortably for 15 minutes without the TV on, using your phone, etc. Keep a log of your readings, if you BP is consistently higher than 120 over 80, let your doctor know.

WEIGHT LOSS TIP
People who ate slowly instead of quickly ate 14 percent fewer calories during the meal, on average.

NO BONES ABOUT YOUR BELLY
According to a study in the Journal of Clinical Endocrinology & Metabolism, strong bone may lead to a smaller waistline. Men with the highest levels of osteocalcin – a skeleton-building protein secreted by specialized bone cells – had 17 percent less visceral fat than men with the lowest levels. The reason: This bone protein may also regulate the metabolism in fat cells. A study from Spain suggests that a diet enriched with olives or olive oil can help.

POT EFFECTS WORK
According to the University College London, marijuana users may be less likely to work hard for money. The small study gave test subjects the option of making a certain amount of money for a task or making more money for a harder task, researchers found that marijuana users where less likely to to choose the effort option. Researchers said that users and non-users performed equally when marijuana users consumed no drugs for 12 hours prior to the study.

SLOW AND STEADY SLIMS THE WAIST
According to research published in the journal Appetite, eating slowly at lunch can help you reduce your midafternoon snacking. When people chewed each bite of their lunch for 30 seconds, they ate less than half as much candy later in the afternoon than those who chewed at their normal pace. The reason: Slow eating may help you encode the meal into your memory, making it so satisfying that you don’t desire as much food later in the day, says study author.

HEALTH TIP
Turmeric (curcumin) has anti-inflammatory properties, which are beneficial in preventing Alzheimer’s Disease and Coronary Artery Disease. Many Indian dishes contain Turmeric, and the incidence of cardiovascular disease is much lower in that country. Consider cooking with Turmeric, or add it as a supplement if needed to improve cardiovascular health.

COOK THIS
Researchers at Icahn School of Medicine at Mount Sinai say when you fry, grill, or bake foods, it produces a substance called AGE, which is linked to insulin resistance. With insulin resistance too much sugar remains in the blood, contributing to type 2 diabetes. Researchers suggest boiling, steaming, and poaching are the safest ways to prepare food.

SOUP-ER FULL
According to a study in the European Journal of Clinical Nutrition, pureed soups are more filling than chunky ones. People who sipped smooth soup felt fuller afterward than those who ate the same ingredients made into a chunky soup.Why? That’s because pureed soup allows for faster absorption of nutrients yet slows gastric emptying, the scientists say.

LINKING CHILD’S WEIGHT TO ASTHMA
According to Danish researchers, there is a link to a child’s weight and asthma. Researchers found that young adult men with asthma were usually underweight as children and women with asthma were usually overweight.

WEEKLY REPORT – 09.04.16

FDA: NO MORE ANTIBACTERIAL SOAP
FDA says antibacterial ingredients do little or nothing to make soak work any better. Said the industry has failed to prove they are safe and say antibacterial soap is not more effective than regular soap when preventing illnesses. Companies will have a year to take antibacterial ingredients out of products.

POSTING DEPRESSION
According to Harvard University study, social media pics can show depression. Researchers found significant correlations between the colors in photos posted to Instagram and an individual’s mental health. The link is so strong that it could be used for early detection of mental illness.

POST-EXERCISE DRINKING
According to a study from the University of North Texas, men drink after a workout undoes all the work you just did. Men in the study who drank alcohol after doing heavy strength training showed reduced levels of the chemical signals that spur muscle growth and repair compared to men who did not drink. “A little bit of alcohol is probably not a problem,” said study co-author Jakob Vingren. “But if you’re doing heavy resistance training, if you’re going to go out drinking that night, don’t go to the gym right before. It’s possible the next day you’re going to be worse off than if you hadn’t gone to the gym.”

BRAIN STRENGTH
According to researchers at the University of Texas, collegiate men who regularly lift weights tend to have higher grades. Guys who lifted weights at least 3 days a week had higher grade point average than those who didn’t. Why? Researchers aren’t sure, but studies on children suggest that strength training can increase brain function, says lead study author.

SHROOM TO IMPROVE
Scientists at the University of Pennsylvania fed dogs with cancer a compound found in a certain kind of mushroom, they found that the dogs given the highest amounts of the compound lived longer than the ones given less or none. The reason: The mushrooms contained the compound polysaccharopeptide, which may suppress tumor growth. More research is needed to prove an effect on humans.

MEDITERRANEAN AFTERBURN
According to Israeli researchers, participants who followed a Mediterranean diet for 2 years were monitored 4 years after the study showed health benefits even if they did regain weight. Despite gaining back weight, the dieters saw their triglycerides and total cholesterol levels remain lower than they had before the study.

BEANS, BEAN THE MAGICAL
According to a study of people with #diabetes published in the Archives of Internal Medicine, eating 1 cup of legumes each day for 3 months can reduce your blood pressure, heart rate, and overall cardiovascular disease risk. The reason: The high amounts of potassium and magnesium found in legumes may play a role in regulating blood pressure naturally.

TV, SLEEP, AND BLOOD PRESSURE
Falling asleep in front of the TV at night could be a sign of high blood pressure. Researchers in Japan found that men with high blood pressure had a harder time staying awake at night. In spite of falling asleep earlier the men experienced poor quality sleep and often tossed and turned throughout the night. Why? It’s possible that high blood pressure could shift a person’s internal body clock, leaving them tired in the evenings, but unable to fall into a restful deep sleep.

OMEGA ON THE MIND
According to a study published in the journal PLoS One, omega-3 fatty acids may boost the problem-solving part of your brain. People who consumed 2 grams of omega-3 fatty acids every day for 6 months improved their performance on working memory tests. Why? The researchers say these fatty acids may help regulate dopamine’s role in enhancing working memory, but they’re not sure exactly how.

WEEKLY REPORT – 08.08.16

CRIME…PUNISHMENT
Half a bar of dark chocolate has 300 calories. You’d have to do burpees for 30 minutes to burn it off.

RUN FOR THE HILLS?
According to a study from South Dakota University, running intervals on flat ground may be more effective than hill repeats to improve your distance running even though runners swear by running hills. A group of athletes performed intervals on level ground and another group trained on a 10 percent incline, both trained twice week for 6 weeks. The ground level athletes were able to run longer at maximum effort. The reason: Level training more closely mimics the demands of most race terrains, according to study author. Note: The hill group also made gains.

TOXIC TWINS
An amazing study of 44,000 identical twins revealed that exposure to environmental toxins is by far the greatest cause of late-onset (adult) cancer. Genetic predisposition is more prevalent in early onset (childhood) cancers, which fortunately are rare. Managing your diet and lifestyle to minimize exposure to toxins is your best defense against cancer.

A SWEET SOLUTION FOR CRAVINGS
According to researchers from Australia, a lemon drop may help you with hunger cravings. When people with low willpower swished a glucose solution, they did better on tests of self-control than those who used an artificial sweetener. The reason: Glucose hits the brain regions linked to motivation, says the study author.

DID YOU KNOW
After 4 nights of sleep deprivation, there’s a 30 percent decrease in insulin’s ability to turn fat into fuel.

BANANA VS SPORTS DRINKS
A recent study of cyclists compared the effectiveness of sports drinks to 1/2 a banana, and concluded that banana does as good a job of restoring electrolytes as sugary sports drinks for athletes, and a better job of providing Vitamin B6, potassium, antioxidants, and fiber. To maximize health when exercising, consider substituting water and 1/2 a banana for sugary sports drinks.

FAT LOSS FORMULA
According to a study from the Netherlands there is a formula for weight loss. The study suggests we should focus on increasing protein intake rather than cutting carbs. People who followed a high-protein diet lost similar amount of fat after a year whether they were limiting carbs or not. The reason: Protein keeps you full and helps you maintain muscle mass, the researchers say. The dieters consumed half a gram of protein for each pound of their body weight.

SPIRITUAL MEDICINE
Over 800 worldwide studies have found that patients receiving medical treatments that have a connection to spirituality or religion demonstrate significantly better physical health outcomes than those who do not. Investigate developing a sense of connectedness to a greater being for support during a health crisis.

DID YOU KNOW
Women smell better than men: Women are better than men at identifying smells.
Your nose remembers 50,000 scents: It is possible for your nose to identify and remember more than 50,000 smells.

DID YOU KNOW
Every day the average person loses 60-100 strands of hair.Unless you’re already bald, chances are good that you’re shedding pretty heavily on a daily basis. Your hair loss will vary in accordance with the season, pregnancy, illness, diet and age.

ALL FIRED UP
According to Harvard scientists, they discovered a new to increase a slow metabolism. They found that by stimulating faulty brain cells called RIP-Creneurons in obese mice, they helped the mice burn more calories. The switch activated the flab-melting “brown” fat in the mice. Future studies hope to show the same affect on humans.

VITAMIN B ON THE BRAIN
B-Complex vitamins are helpful with brain function, memory, and mood. Inability to handle stress, anxiety, and depression are highly correlated with inadequate levels of B Vitamins. Consider adding a good B-Complex vitamin, and probiotics to maximize Vitamin B production in the gut.

DON’T WORRY BE HAPPY
Everyone interprets his world through the magnification of his own prior experience and happiness is often determined by this interpretation. Consciously intend to perceive the world as loving and sufficient, and you will have a greater chance of finding it so. Happy, positive people live on average 10 years longer than grouchy ones.

DID YOU KNOW
Blondes have more hair. They’re said to have more fun, and they definitely have more hair. Hair color determines how dense the hair on your head is. The average human has 100,000 hair follicles, each of which is capable of producing 20 individual hairs during a person’s lifetime. Blondes average 146,000 follicles while people with black hair tend to have about 110,000 follicles. Those with brown hair fit the average with 100,000 follicles and redheads have the least dense hair, with about 86,000 follicles.

VITAMIN C VS STRESS
Under periods of stress (illness or emotional), the body needs drastically increased levels of Vitamin C to keep the immune system functioning properly. Consider adding a Vitamin C supplement, or consume more citrus fruits under periods of increased stress.

FOOD HEALTH
Let Food Be thy Medicine and Medicine be thy Food.”- Hippocrates. Physical symptoms of discomfort or disease can often be associated with or aggravated by food consumption. Consider examining any harmful foods that might be contributing to or causing your symptoms and eliminate them. Conversely, add as many healthy, healing foods as possible and allow them to crowd out disease supporting foods. Many symptoms fade when the root cause is found and eliminated, and food is quite often at the root of the problem. To maximize health, make every effort to add healthy foods, and remove the ones that are harmful to you personally.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 07.17.16

CRIME…PUNISHMENT
A Wendy’s Baconator and large natural cut fries has 1,490 calories. You’d have to do burpees for almost 2.5 hours to burn if off.

ROUGHAGE IT
From Stanford University, the average American eats only 15 grams of fiber a day, when they should be getting 38 grams. To hit your number eat a salad every day and snack on pears, apples, bananas, and other fruits.

NO STARCH, PLEASE
Starchy vegetables (potatoes and corn) and grain products (pasta and breads) are converted quickly to simple sugars, and significantly increase insulin levels resulting in increased fat storage for those with insulin resistance. Non-starchy, low glycemic (low sugar) fruits and veggies have minimal impact on insulin, and will provide healthy vitamins, minerals and fiber in addition to minimizing fat storage.

DID YOU KNOW
Over 31 million people in the United States do not eat breakfast daily. Studies have shown that not eating breakfast aids in obesity.

LIFESTYLE VS MEDICATIONS
Rather than taking over the counter medications to mask the symptoms of illnesses like headaches, stomach pain, or cold symptoms, examine closely the factors that might be causing these reactions and seek to eliminate the true source of the problem for optimal long-term results. Lifestyle changes like getting more rest, avoiding junk foods, or reducing stress will often eliminate the true source of ongoing health issues, and may produce more pleasant results than perpetually band aiding recurring symptoms.

DID YOU KNOW
Most body hair: While facial hair serves some purposes, the hair found on the rest of body is practically useless and can be removed with few ill effects.

DRINK AND BURN BELLY FAT
According to research from Tuft University, drinking green tea daily for 12 weeks can enhance belly-fat loss during exercise. catechins in green tea may help increase metabolism.

FIGHT DISEASE!
Nutrient-filled foods give your body everything it needs to fight disease and remain strong. Anti-nutrient foods like fast food, fried foods, processed foods, and junk foods are so nutrient-depleted and contain so many chemicals and toxins that they actually require your body to spend its precious existing resources just to process these unusable materials through the body. As you consume each bite of food daily, mindfully ask yourself if you are eating nutrients or anti-nutrients, and begin shifting your eating habits away from the Dark Side.

SLASH BLOOD SUGAR
According to a study in Preventive Medicine, a daily dose of black tea can reduce your fasting blood sugar by as much as 18 percent. That can reduce your risk of diabetes.

MINIMIZE FAT
Toxins, hormones, and drugs are stored in the fat cells of humans and animals. Minimize your exposure to these hazards by avoiding processed meats, and by purchasing organically grown, grass fed or free-range lean meats.

GOT BEEF?
Cattle are ruminants, with stomachs designed to digest grass. When fed massive amounts of grains (grain-fed beef) they grow faster and bigger, but not healthier. Their cardiovascular systems suffer just as ours do, and their healthy fat levels drop. Factory farmed beef also contains antibiotics and growth hormones. To maximize health, consider organically grown, grass fed beef, or reduce beef consumption altogether.

DID YOU KNOW
Proper diet is critical for brain development in children. The brains of children who have died of malnutrition during the first year of life have fewer brain cells and an overall smaller size than the brains of healthy children.

JUNK FOOD CHALLENGE
To get healthy painlessly, replace one junk food per week with a healthy, preferably organic food. In six months to a year, your diet will be greatly improved, if not perfectly healthy.

HEALTH TIP
It is common for people whose profession keeps them moving (walking, climbing stairs, or moving throughout the day) to have better cardiovascular health than those who work out strenuously once a day, but remain sedentary the rest of the time. Try to incorporate movement throughout your day to increase cardiovascular health. Be creative with wall push-ups, take the stairs, intentionally park far away, and raise your arms over you head often to increase movements and health.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 06.12.16

CRIME…PUNISHMENT
IHOP’s Big Steak Omelette with a side of three pancakes with syrup has 1800 calories. You’d have to do burpees for 3 hours to burn it off.

WORRIED TO EAT
According to a study from Turkey shows that stress intensifies the taste of sweet and salty foods. After people completed a set of mental tests, those who were stressed head decreased taste thresholds – sense of taste was heightened. This may make eating under stress more pleasurable, says study author.

SOME FISHY BACTERIA
A study from the University of North Carolina reveals that a type of bacteria found in the intestines of zebra fish increases their absorption of fat from food. Researchers will try to confirm the effect on larger animals, then humans, says study author.

DID YOU KNOW
A newborn’s skull contains gaps between its bony plates. In an adult, the jagged plates interlock tightly like a jigsaw puzzle.

FIRST STEP TO SLIM
According to a study in the Journal of Physical Activity and Health, a brisk daily walk can jump-start weight loss. People who walked for 30 minutes a day over 3 weeks lost 1.5 pounds – without changing their diet.The reason: A speedy stroll helped participants burn an extra 114 calories a day on average, the researchers say.

WHEAT AND FAT
New studies suggest that Gliadin, a protein in wheat, may be adding to obesity levels by stimulating the hunger hormone ghrelin. Wheat was genetically modified in the 1970’s to improve crop yields, but 2 negative side effects of this modification have been increased wheat allergies (gluten intolerance) and increased ghrelin levels. Even though wheat is often recommended as a healthy food choice, be mindful of individual responses to wheat, and limit consumption if reactions are noted.

DIET TO IMPROVE HEALTH
Most illness can be improved or even eliminated with proper attention to diet. Junk foods, processed sugar, excess salt, trans fats, chemical additives and vitamin/mineral deficiencies contribute vastly to ill health. Commit to eliminating one junk food per week, and adding one nutritious food per week until your diet is healthy.

NUTRITION TIP
Very few medical schools require even one course in nutrition for physician training even though studies show diet impacts most illnesses. Instead, the focus is on disease treatment through surgery and drugs. To prevent illness, take control of your health. Learn everything you can about healthy lifestyle choices and start making changes now. Baby steps cover a lot of ground over a lifetime.

PROBIOTIC THIS
Many allergies and illnesses are related to disturbances in the bowel caused by imbalance between “good” and “bad” bacteria. Antibiotics knock out both, so make an effort to consume fermented foods, raw fruits and veggies, and a good probiotic to strengthen the “good” bacteria and prevent illness.

DID YOU KNOW
Information travels at different speeds within different types of neurons. Not all neurons are the same. There are a few different types within the body and transmission along these different kinds can be as slow as 0.5 meters/sec or as fast as 120 meters/sec.

HFCS AND YOUR WAISTLINE
Many studies have shown the connection between High Fructose Corn Syrup (HFCS) and obesity, but now two more prominent studies have found significant levels of mercury contamination in HCFS, likely due to soda lye processing methods. Both studies found 33-50% of all commercial HFCS products contained mercury, including products like Hershey’s Chocolate Syrup. Mercury is a neurotoxin and is very hazardous for children.To maximize health, consider minimizing consumption of products which contain High Fructose Corn Syrup, or any of its illusive new names including Corn Syrup and Corn Sugar.

SUPPORT YOUR LOCAL ORGANICS
Many people complain about the high cost of organic foods, but fail to account for the high cost of health care resulting from poor food consumption. Support organic and small farmers, and improve your own health by consuming more organic foods – those without chemicals, pesticides, growth hormones, and genetic modification.

CAN YOU HANDLE WHAT YOU EAT
Gas, bloating, and gut pain are all signs that your body can not handle a food you have eaten. If you are not sure which foods are affecting you, try eliminating grains, dairy, wheat, sugar and soy. Then add one food group back per week and watch for the return of symptoms. Once identified, problem foods can be avoided.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 05.30.16

CRIME…PUNISHMENT
A Medium sized McDonald’s french fries has 380 calories. You’d have to do burpees for 38 minutes to burn it off.

ANTIOXIDANTS
Antioxidants are nutrients that counteract free radical oxidation from toxic exposure, rancid oils, junk food, and normal bodily functions. Many antioxidants are found in brightly colored fresh fruits and vegetables, and in many spices like garlic and turmeric. Increase consumption of raw, fresh fruits, vegetables and spices to maximize antioxidants naturally.

DID YOU KNOW
There is speculation that since we no longer have to run for our dinner, and we wear sneakers, the pinkie toe‘s evolutionary purpose is disappearing and maybe the pinkie itself will go the way of the dodo.

AVOID HYDROGENATED FATS
Hydrogenated fats (trans fats) are unhealthy because they have been chemically restructured to prevent breakdown and spoilage. While this process is good for the food industry and the shelf life of foods, the body can’t break trans fats down either. The result is excess unnatural fats floating in the bloodstream clogging arteries and damaging blood vessel linings. Eliminate trans fats for a healthy cardiovascular system.

VITAMIN A TO KEEP THE FAT AWAY
According to a study in the journal Obesity, vitamin A helped regulate fat tissue in mice. Those fed A-deficient diets were the fatter rats. Find it in sweet potatoes, carrots, and spinach to name a few.

DID YOU KNOW
Men were able to swing a golf club 2.25 miles per hour faster after doing three vertical jumps with arm swings.

ADDICTIVE FOODS CAUSE MORE THAN OBESITY
Addictive foods cause cravings, and sometimes gas, bloating and discomfort. Observe which foods you might be addicted to, and substitute other foods or distract yourself to avoid them. It usually takes 3-5 days to completely flush addictive foods from the body to relieve cravings, making weight control significantly easier.

IRON OUT FAT
According to researchers form Australia, obese people have disruptions in iron metabolism, although it’s not clear why. Most of the iron in your diet is nonheme, which means it comes from plant sources. Heme iron comes from animal sources such as beef. Find it in white beans, lentils, and artichokes to name a few.

STRONG IMMUNE SYSTEM
Many Americans are deficient in Vitamins A,C,D,E, Zinc and Selenium, all of which contribute to a strong immune system. Especially if you are not eating 8-10 servings of fruits and vegetables daily, consider adding a multi-vitamin, which contains these nutrients to avoid deficiencies.

FAT DOESN’T MAKE YOU FAT
The saying “Fat makes you fat!” was popular in the past, and led to a low fat craze in dieting. The body needs essential fats (Omega-3’s and 6’s) to make cell walls, nerve cells, brain cells, to transport fat-soluble vitamins in the blood, and to protect organs. Focus on consuming healthy fats in nuts, seeds, avocado, and fish oils. Eliminate trans fats, and minimize heavily saturated fats (Omega-6’s) found in processed meats to maximize health.

ORGANIC AND ANTIOXIDANTS
Plants develop antioxidants and phytonutrients to protect themselves from environmental threats. With current industrialized farming methods, plants are drenched in pesticides and herbicides and their protective antioxidants are often underdeveloped. Organic plants tend to have greater nutrient values and significantly fewer exposures to toxic contaminants. Buy organic whenever possible to maximize nutrients.

DID YOU KNOW
The largest internal organ is the small intestine. Despite being called the smaller of the two intestines, your small intestine is actually four times as long as the average adult is tall. If it weren’t looped back and forth upon itself it wouldn’t fit inside the abdominal cavity.

BREAK UP YOUR EXERCISING
Exercise need not be painful to be effective – studies show 10-minute power workouts 1-3 times a day improve cardiovascular function as well as one 30 minute intensive session. Consider mini workouts, or even simple activity adjustments like climbing (sprinting) stairs and parking at a distance to increase activity throughout the day.

 

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 04.24.16

NO MOTIVATION IN OTHERS SUFFERING
According to Canadian researchers, watching someone suffer through a workout can kill your motivation. When people watched just a few minutes of the contestants struggling through a workout on The Biggest Loser, they showed little desire to workout afterward.

DO THIS, NOT THAT
DON’T DO bench dips
DO close-hand push-up
With your arms behind you bench dips creates extreme tension in the shoulders, increasing the risk of injury.

GOT ALLERGIES?
Seasonal allergies occur when the body produces histamine in reaction to particles in the air. Antihistamine pills may provide some relief, but may cause drowsiness. Natural food antihistamines include anthocyanins (blackberries, elderberries, red leaf lettuce, black beans, eggplant, red cabbage, red onion, blueberries), carotenoids (carrots, eggs, squash, peppers, kale, spinach, sweet potatoes, tomatoes, chili and cayenne pepper), and quercetin (apples, capers, raspberries, sage, red wine, citrus fruits, broccoli, olive oil) and green tea without side effects. It is best to consume two or more servings of each per day year round for best results, especially 2 months prior to allergy season. To maximize health, investigate adding natural food antihistamines to your daily diet.

SAVE YOUR MUSCLE MONEY
According to researchers at Texas A&M University, regular creatine monohydrate is just as effective as a more expensive version. After 4 weeks, men who took the more common version gained just as much strength and muscle as those who took a more expensive creatine, which can cost twice as much and is marketed as being more effective and easier for muscle to absorb. The reason: The scientists think that your body absorbs both creatines in the exact same way.

DID YOU KNOW
A fetus acquires fingerprints at the age of three months. When only a small fraction of the way through its development, a fetus will have already developed one of the most unique human traits: fingerprints. At only 6-13 weeks of development, the whorls of what will be fingerprints have already developed. Oddly enough, those fingerprints will not change throughout the person’s life and will be one of the last things to disappear after death.

LEAD AND KIDS READING
Recent studies show that even very low blood levels of lead in children (less than 5 mcg/dL) may drop reading scores by 4.5 points on standard reading tests, indicating there may be no “safe” levels of heavy metals tolerated by the brain. If unexplained illness or developmental problems arise, consider checking heavy metal blood levels to eliminate the possibility that heavy metal toxicity is affecting health and research heavy metal detoxification protocols.

FREEZE!!
According to a Romanian study, frozen berries, even when stored for up to 4 months, have almost as much antioxidants as fresh ones.

D-LIGHTFUL
According to a study in Medicine & Science in Sports & Exercise, vitamin D may be the secret to big muscles. Scientists found that people with higher blood levels of vitamin D tend to have stronger upper- and lower-body muscles. The reason: The vitamin acts like a hormone. It might affect testosterone, says study author. Most adults need a daily intake of 600 IU.

ACIDIC BODY AND HEALTH
Our cells emit both positive and negative charges, and overly acidic areas carry a positive charge. Illnesses like arthritis exist in a very acidic environment, so changing the diet to create a more alkaline environment (adding colorful veggies and fruits) often drastically improves wellness outcomes. For quick, acute relief of arthritic pain, it is possible to change the polarity of the cells with both the application of magnetic charge (magnets) or static electricity. PVC pipe rubbed against a fabric creates static electricity (a negative charge), which can be held an inch or two above an ailing joint for instant pain relief. To minimize arthritic pain, investigate the non-drug approaches of magnets or static electricity.

PUT YOUR TRAINING ON HOLD
According to a British study, isometric exercises can make the blood vessels feeding your muscles stand out making you look shredded like a bodybuilder. Men who did isometric exercises, which involve performing part of an exercise without movement – like holding biceps curl at midpoint – increased the size f their arteries by 11 percent. What’s more, their blood pressure dropped. The reason: The researchers think the exercises increased nitric oxide in the blood.

DID YOU KNOW
People still cut the cheese shortly after death.

BE THANKFUL
Studies confirm that saying “Thank-you” or similar expressions of sincere gratitude increases endorphins (feel good) chemicals in the brain, and oxytocin, the hormone that stimulates feelings of love and affection. The release of these chemicals creates a relaxed, healing state in the body. To increase relaxation and natural healing, explore the practice of noting one to three things daily for which you are grateful, or as many as it takes to create a positive shift in mood. A fun family game to banish the crankypants is to take turns expressing things each is grateful for – the sillier the better, as laughter also increases endorphins.

KIDNEY STONES CAUSED BY DIET
The number of cases of kidney stones has doubled in the last 16 years, with 20% of men and 10% of women likely to experience them at some point in their lives. Studies show a link between kidney stones and poor diet. Soda and sugary drinks increase risk by about 25%, and exercise can decrease risk by by 30%. Excess animal fats and dairy products may contribute excess calcium in the kidneys, and even oxalic acid in spinach and collards may cause stones in those susceptible. 500 mg of magnesium and 50 mg of B6 daily can reduce kidney stone formation by 90%. Hydration and consumption of citrus fruits (lemons, limes etc) can also cut stone formation. To minimize risk of developing kidney stones, evaluate current diet and lifestyle choices.

HAPPY MEALS
According to a study by British and American researchers, food is an attitude adjuster. People who ate more than two servings of fruits and vegetables daily reported higher levels of happiness than those who ate less. And the more produce you eat, the more your mood can improve. People who ate 7 to 8 servings of fruits and vegetables a day were the happiest of all. While scientists caution these findings may not demonstrate a cause-and-effect link, they say more research into how produce benefits the brain is needed.

PROTEIN AND PREGNANCY
A recent study of 100 women aged 36-37 undergoing infertility treatments using IVF (in vitro fertilization) saw pregnancy rates increase from 17% to 83% when protein was increased in their diets. Women who adjusted the percent of carbohydrate consumption from around 80% down to below 40% and increased protein above 25% saw pregnancy rates increase to 83%. While further study is warranted, it appears that increasing protein and decreasing carbohydrates when trying to conceive a child may be worth a try.

DID YOU KNOW
When you sneeze, all your bodily functions stop even your heart.

CANCER AND EXERCISE
Studies from multiple sources are concluding that the lifestyle change of “exercising” may be the best single cancer preventative available, showing as much as 50% decreased cancer risk in habitual exercisers. Studies also show recidivism (recurring cancer) is reduced for those who exercise regularly. To maximize health and minimize cancer risk, review your exercise habits and investigate adding movement that you enjoy to your weekly activities.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.