FEEL BETTER & LIVE LONGER

Easy, Healthy Ways to Detox

2012-01-20T08:35:00.000-08:00

If you have been eating too much junk food lately, you may be feeling the urge to detox your body. However, resist the urge to try some highly-touted fasting or juice diet because they can be potentially dangerous. Instead, try focusing on eating naturally nutrient-rich whole foods, and cut back on processed foods.

1. Increase fiber
Eat lots of fresh fruit and vegetables. Whole foods, in their natural state, are high in fiber and full of wonderful vitamins and nutrients. The soluble fiber in oats, whole grains and beans is filling, making it a good weight loss tool. It also helps pull cholesterol out of the bloodstream, moving it through the digestive tract.

2. Increase lean proteins
Lean proteins from sources such as chicken (without skin), tuna and wild salmon preserve your lean body mass. Having some at every meal stabilizes blood sugar levels and helps you feel fuller longer. By increasing your intake of protein from non-animal sources such as whole-grain cereal and beans, you may also lower your blood pressure. These foods are rich in fiber and magnesium that can help reduce your risk for heart disease.

3. Avoid sugars
Eating high sugar foods not only pumps calories into your body, it spikes your blood sugar. Sugary foods also promote inflammation that can increase your risk for heart disease and certain cancers, and they make you feel foggy and fatigued. Stay away from foods that list sugar, high-fructose corn syrup or dextrose on the ingredients label. High-fructose corn syrup sweetens many processed foods and food makers often add it to reduced-fat foods to make them tastier. High-fructose corn syrup can cause spikes and dips in your blood sugar.

4. Avoid bad fats
Saturated and trans fats clog your arteries and promote inflammation. Avoid them by eliminating fried foods and anything made with hydrogenated vegetable oils (check labels) from your diet. Certain types of saturated fat (red meat, whole milk, cheese and butter) may actually override those signals your body sends out that tells you to stop eating because you’re full. However, don't eliminate fat entirely. Use healthy olive oil and eat avocados and nuts.

5. Reduce alcohol
Alcohol taxes your liver. Drinking too much increases your risk of high blood pressure and obesity. Instead, drink lots of water. You can also indulge in an occasional glass of red wine. Resveratrol, the potent antioxidant in red wine, may help prevent cancer, keep your heart and brain healthy, and reduce inflammation.

Healthy Snack Ideas

2012-01-19T07:19:00.000-08:00

Almonds

Animal Crackers

Apple

Apple Chips (dehydrated apples)

Apple dipped in Peanut Butter

Apricots

Bag of 100-calorie popcorn or air-popped popcorn

Baked Apple

Baked chips (about 7-10) with salsa

Banana

Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa)

Blackberries (1/2 cup mixed with plain yogurt)

Bowl of bran flakes with 1/2 cup skim milk and berries

Broccoli Florets

Celery with peanut butter and raisins

Cherry Tomatoes

Chocolate Covered Strawberries (dip 5 into 2 squares of dark chocolate)

Chopped Red Peppers (dipped in fat free ranch)

Cottage Cheese

Craisins

Cubed Apples and Cubed Cheese

Dried Fruits

Frozen Banana (peel it, stick in the freezer overnight)

Frozen Grapes

Frozen Mango

Frozen Yoplait Whips Yogurt

Fruit Smoothie (any combination of fruit and ice)

Goldfish Crackers

Graham Crackers

Granola bar (whole grain, 150 calories or less)

Guacamole with veggies

Handful of blueberries with 2 tablespoons fat-free Cool-Whip

Handful of olives

Hard Boiled Egg

Homemade Popsicles (puree fruit, freeze in popsicle molds)

Kabobs (thread low-fat cheese, pineapple and cherry tomatoes onto a stick)

Laughing Cow Light Cheese Wedges

Lettuce wrap (two slices ham with 2 tspns honey mustard

rolled in a lettuce leaf)

Low-fat Yogurt

Mixed berries (1 cup tossed with one Tbsp fresh-squeezed orange juice).

Oatmeal

Orange Slices

Parfait (build your own with yogurt, fruit, and granola)

Peaches and Cottage Cheese

Peanut Butter and Bananas on whole grain bread

Pecans (5 pecans roasted with 1 tspn maple syrup and cinnamon)

Pickles

Pistachios

Pita Bread and Hummus

Pretzels

Quesadilla (whole grain tortilla with tomatoes, beans,

corn, olives, guacamole, etc.)

Raisins

Raw veggies with hummus

Rice Cakes

Sherbet (1/2 cup serving)

Sliced Cantalope

Small Green Salad with light dressing

S'more (2 graham crackers, 1 roasted marshmallow,

1 small square dark chocolate)

Soy Chips

Strawberries dipped in fat-free Cool Whip

String Cheese

Sugar Snap Peas

Sugar-free Jello

Sunflower Seeds

Sweet Potato Fries (1 medium sweet potato sliced, tossed with

1 tspn olive oil, baked at 400° for 10 min)

Trail Mix (dried fruit, sunflower seeds, nuts, low-sugar cereals)

Triscuit's Thin Crisps dipped in cottage cheese or hummus

Tuna with Triscuit crackers

Turkey Roll-Ups (4 slices smoked turkey rolled up,

dipped in 2 tspns honey mustard)

V8 Vegetable Juice

Watermelon

Yogurt (1/2 cup non-fat Greek yogurt with a dash of cinnamon & honey)

Peanut Butter and Bananas on whole grain bread

Pecans (5-7 pecans roasted with 1 teaspoon maple syrup and cinnamon)

Pickles

Pistachios

Pita Bread and Hummus

Pretzels

Quesadilla (whole grain tortilla with tomatoes, beans, corn, olives, guacamole, etc.)

Raisins

Raw veggies with hummus

Rice Cakes

Sherbet (1/2 cup serving)

Sliced Cantalope

Small Green Salad with light dressing

S'more (2 graham crackers with 1 roasted marshmallow and 1 small square dark chocolate)

Soy Chips

Strawberries dipped in fat-free Cool Whip

String Cheese

Sugar Snap Peas

Sugar-free Jello

Sunflower Seeds

Sweet Potato Fries (1 medium sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)

Trail Mix (dried fruit, sunflower seeds, nuts, low-sugar cereals)

Triscuit's Thin Crisps dipped in cottage cheese or hummus

Tuna with Triscuit crackers

Turkey Roll-Ups (4 slices smoked turkey rolled up, dip in 2 teaspoons honey mustard)

V8 Vegetable Juice

Watermelon

Tighten Up your Arm Jiggle

2012-01-18T06:31:00.000-08:00

If you have extra loose skin on the back of your arms, that ugly "jiggle", you need to reduce your body fat levels. This is done by really tightening up your diet and focusing more effort toward an exercise plan that will burn those calories.

Here are some great strength training exercises to tighten up this area:

Exercise #1 - Grab a 3-5 pound dumbbell securely with both hands. While standing, position the dumbbell above your head with your arms extended with a slight bend in them. Slowly lower the dumbbell behind your head while keeping your elbows in through the movement. Slowly raise the dumbbell back up to the starting position.

Exercise #2 - While standing, slowly lean over while holding a dumbbell in one hand. Keep your arm tucked into your side at a 90-degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.

Exercise #3 – Sit on the edge of a chair with your palms by your hips facing forward. Your legs should be straight in front of you. Inhale and lift yourself off the bench and lower your hips until your elbows are bent at a 90-degree angle. Exhale and press yourself back up to the starting position. Repeat for four sets of 15 repetitions.

Your diet is critical for really losing the extra body fat around this stubborn area. Focus on getting enough low-fat protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast, soybeans and fish. Increase your fiber intake by eating fruits, vegetables, oatmeal, whole grains and fiber-rich cereals to fuel your workouts and cut calories at the same time.

To avoid bloating and water retention, eliminate all empty calories from your diet like soda, high sugar fruit juices, candy, high-sodium processed and packaged foods and fast food. These foods have no nutritional value whatsoever and are actually harmful to your health. Eat several small and nutritious meals throughout the day. By cleaning up your diet, you should see a vast improvement in your physique.

How to Bust Belly Fat

2012-01-17T07:21:00.000-08:00

If you are like many people, you have too much fat around your belly. Belly fat can be very difficult to lose. This is the unhealthiest place to store fat on our bodies, but unfortunately it’s very common.

There are several things you can do to lose belly fat. You will have the most success if you use the right mix of dietary components but what matters most is what kind of calories you do eat.

Increase Water – You need to drink plenty of water and decrease your salt intake. Too much salt and too little water will cause you to become bloated. Getting enough water also flushes fat and other toxins out of your system when you continuously drink water and keep your cells hydrated.

Increase Fiber – You must eat foods with plenty of fiber. Whole grain bread and pastas as well as fruits and vegetables (preferably raw) help you get the nutrients you need and help you to digest food properly. Most people feel bloated because they are not eliminating waste properly. If you eat a lot of fiber, you shrink your waistline.

Avoid Simple Carbs – Simple carbohydrates such as cookies, white bread, white pasta, and candy not only cause you to put on weight fast, they are stripped of their nutritional quality and are full of empty calories.

Avoid Processed Foods – Like simple carbs, processed foods have no nutritional value and have additives that can actually do harm to your body. ALWAYS read the labels. The more ingredients that are listed, the less nutritious it is.

Eat Fish – When it comes to protein you should choose fish over red meat as often as possible. The mono-unsaturated fat in seafood helps eliminate cholesterol and shrink belly fat. Taking a cue from the Mediterranean diet, you can eat plenty of seafood and olive oil and use your diet to lose belly fat.

Excess belly fat is more serious than fat in other areas of the body. While you may not like the fat that’s on your hips, thighs, and butt, these areas don’t pose a major threat to your health. Fat around the middle of your waist, however, does pose a health risk and should be decreased as much as possible.

A Healthy Lifestyle in Retirement

2012-01-16T14:37:00.000-08:00

If you have recently retired, you have entered an entirely new phase of life that is filled with new challenges, adventures and hopefully, complete and total satisfaction. However, if you’re like most people, change isn’t always easy and is sometimes stressful.

This stress is completely normal but may be compounded if you don’t learn how to balance all the demands on your time. Below are some tips that help you achieve a healthy and balanced life.

Find your purpose. First and foremost, you must take some time for soul searching. During stillness, you must determine what it is that you truly value and what are your priorities. List them from 1-10. Be very specific about what is important to you and how you plan to strengthen those priorities.

Develop a workable plan. Second, now that you know what priorities are important to you, develop a workable plan to donate time to each one. To accomplish this, you should write them down and clarify how you can achieve each one. Decide now what steps you will take to fulfill your priorities.

Become committed. Third, you must become committed to your plan and realize that you can’t do everything. By being committed to achieving your most important priorities first and getting them done, you’ll enhance your self-esteem tremendously and feel powerful.

Take care of yourself. Fourth, you must always factor in time to take care of yourself. By being focused on your health and developing a healthy lifestyle, you’ll make sure that you have the stamina to effectively balance your priorities. Therefore, take time to access your current health situation and if necessary, make any needed changes or improvements.

Enjoy! Fifth, you must be willing to enjoy this precious time. Be grateful that you are gaining control over your retirement goals and take pleasure in being able to live a balanced life.

Phytochemicals and Your Immune System

2012-01-15T10:54:00.000-08:00

Phytochemicals are the active substances in plants that give them their color, flavor, odor, and protection against plant diseases. Phytochemicals work as powerful antioxidants that have anti-carcinogenic effects, increasing our resistance to disease. Plus, they boost the body’s immune system and help reverse the aging clock.

To get adequate phytochemicals in your diet, it's important to fill your plate with all the colors of the food rainbow. Eat the blues, reds, purples, oranges, yellows, and greens.

Which is Best, Fresh or Frozen?

It's okay if you don't have time to steam your own fresh veggies. Frozen fruits and vegetables are nearly as nutritious as fresh because they can wait to be picked until they're at the peak of freshness.

Fresh produce is usually picked early, before it's ripe and fully nutritious, so that it ships well. But if you're lucky enough to grow your own fruits or vegetables, or you can buy straight from a farm - that's where you'll find the most nutritious fruits and vegetables.

Phytochemical Supplements?

The power of phytochemicals seems to be lost when removed from food, except if you're fortunate enough to find a high quality 'greens drink'. Drinking one glass of a quality 'greens drink' supplies more than 5 servings of powerful, phytochemical rich nutrition.

Other Phytochemical Foods:

FRUITS: Apples, apricots, avocados, bananas, berries, cherries, citrus fruits, grapes, kiwi fruit, lemons, mangoes, melons, nectarines, oranges, papayas, peaches, pears, plums.

GRAINS: Barley, cornmeal, whole grain, quinoa, brown rice, wheat germ.

NUTS and SEEDS: Flaxseed (a small brown seed used in cooking), macadamia, pecans, sesame seeds, walnuts.

VEGETABLES: Asparagus, beans, beets, broccoli, Brussel sprouts, cabbage, carrots, celery, cauliflower, corn, eggplant, dark leafy greens and lettuces, mushrooms, onions, green and dried peas, sweet and hot peppers, white and sweet potatoes, pumpkin, soybeans, watercress, winter squash, tomatoes, and a host of others.

Improve Your Productivity

2012-01-14T12:00:00.000-08:00

Living a healthy lifestyle will not only make you feel better physically and mentally, but it can also greatly improve your productivity at home and at work. Many people think they lack the time (or money) that it takes to lead a healthy lifestyle, but the fact is that it is far easier than one might think. Making small, simple changes that lead to a healthy lifestyle is as easy as taking a look at what we put in our bodies and how we treat ourselves on a day-to-day basis.

Eating properly is essential to providing your body with the proper fuel that is needed to get through each day. Fueling it with excess sugars and highly-processed foods increases the production of insulin in our systems, which eventually affects the sugar in our blood. This up and down in our blood sugar levels drains our energy and keeps us from focusing on the tasks at hand.

WHAT TO EAT:

Eating whole grains and complete proteins will level out blood sugar and help decrease food cravings throughout the day. Our bodies are much better able to use the fuel supplied when the sources include lean proteins, whole grains, fruits and vegetables. The result is sustained energy and proper nutrition. Highly-processed foods do not provide the vitamins and minerals our bodies need, and may actually harm us with additives such as trans fats and preservatives.

VITAMINS AND MINERALS:

Even if we practice proper eating habits, we may not always get the nutrition we need. If our diets are lacking nutrition due to a hectic lifestyle, supplementing with vitamins, and minerals can help. Deficiencies in many vitamins and minerals can cause problems with digestion, eyesight, and even sleeping patterns. Keeping the proper level of nutrients in our blood gives our bodies the added fuel when our diets fail to provide it. A good multi-vitamin will include most of what is needed.

WATER:

Another important factor in healthy living is staying hydrated. Providing hydration for our bodies is crucial to keeping our systems working optimally. Our bodies are composed mostly of water, and require about two liters of water per day, not only to maintain the proper water level, but to also flush out the impurities that are created through the body’s daily processes. Proper hydration is necessary in sustaining our energy, and also aids in properly burning the fuel we have taken in by way of food.

EXERCISE:

To burn the extra fuel we taken in, we must exercise and burn calories. Without exercise, our bodies will only burn so many calories daily. Any excess fuel will turn into those ugly fat deposits so many of us wish we didn’t have. To lead a healthy lifestyle, one must incorporate a half hour of exercise each day. This can be fulfilled by simply taking a pleasurable one-mile walk during lunch or after work. Speed and distance aren't usually as important as keeping your body active on a daily basis. This alone should give you the pep and vitality needed to be more productive at home or work.

Olive Oil and Free Radicals

2012-01-13T07:54:00.000-08:00

We now know that there is a strong correlation between eating habits and good health. Most of us are aware that we need to eat lots of fresh fruits and vegetables, whole grains, and lean protein to help our bodies be healthy. One of the words we often hear is “antioxidants.” What exactly are antioxidants?

We all have free radicals that roam throughout our body. These free radicals have the potential to attack the body, primarily in the form of cancer and other acute diseases. Antioxidants fight back. A nutrition plan that includes antioxidants helps to reduce the potential for illnesses caused by free radicals.

Coffee and tea have a certain amount of antioxidants, but it is fresh fruit that is especially rich in antioxidants. Fruit, of course, remains high on the list of recommended foods by the U.S.D.A., but it may surprise you to know that extra virgin olive oil as part of a balanced diet can provide as much antioxidant as a piece of fruit.

A diet that is lean in saturated fats (red meat) balanced with a healthy dose of fatty acids provides a number of health benefits. Most of the fatty acids that your body needs can be found in extra virgin olive oil. The health benefits of olive oil include the reduction of LDL (bad cholesterol) while increasing the amount of HDL (good cholesterol).

Some researchers believe that the many health benefits of olive oil is one of the best kept health secrets available. Beyond its antioxidant properties, extra virgin olive oil has provided significant data to indicate it can lower blood pressure, reduce the risk of heart disease and aid in the fight against many types of cancer.

30 Minutes to Good Health

2012-01-12T08:02:00.000-08:00

America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more, we are eating the wrong stuff, and we are not getting enough exercising. Our health is in steep decline, weight-related diseases are increasing exponentially and doctor and hospital visits are at an all time high.

You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and most of us fall far short.

We just do not get the exercise our ancestors did a hundred or so years ago, plus we eat processed and refined foods that have no nutritional value. For many of us, most of the steps we take are from our couch in front of the TV to the fridge to get snacks. For others, we sit at a computer all day as part of our jobs.

Most fitness experts recommend we take a brisk 30-minute walk every day. This simple addition to your daily schedule will bring many wonderful changes to your life. You will lose weight, burn fat, improve your heart health, and release feel-good endorphins that will reduce your stress level and make you feel better all over.

Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood everyday.

Do whatever works best for you, but do it! Nothing is more important than your health.

How to Live in the Moment

2012-01-11T06:05:00.000-08:00

We all live in a very stressful world. There are bills to pay, kids to raise, homes to take care of, and jobs that probably increase the stress level even more. We are always so focused on what we have to do an hour from now, tomorrow, or next week, that we fail to live in the moment. This only exacerbates our stress level.

The solution to dealing with some of our daily stress is to stop and focus on the moment. The act of concentrating on the present experience is mindfulness. Mindfulness can help you take a step back and see situations clearly without overreacting. It also helps to relieve anxiety and allows you to focus on positive emotions.

How do you practice mindfulness? There is no right or wrong way. It really is as simple as breathing. Focus your attention toward your breath and on the sensations in your nose and abdomen. It doesn't matter how fast you are breathing. If your mind wanders, bring it back to your breathing. Try to find 10 minutes a day to practice this. The more you do it, the easier it becomes.

Some people can become anxious with the prospect of being quiet. After all, when you are so used to the constant flow of thoughts running through your mind, it can be difficult to ignore it. If you are too challenged by the act of quieting your mind, try some routine activities to practice mindfulness.

Listen to some relaxing instrumental music and focus on the instruments you are hearing and how the music makes you feel. If you like to walk (which is also excellent for your physical health), use that time to focus on the sights and smells you experience as you walk. Or find a hobby that you enjoy to help you develop the skill of learning to focus and quiet your mind.

Supplements for a Healthy Brain

2012-01-10T08:13:00.000-08:00

While the brain is clearly one of the most important parts of our body, many of its processes and functions are still not fully understood. This can make it difficult to tell exactly what you need to help make it function properly. There are some supplements on the market, however, that display a remarkable effect on the health of the brain.

Fish Oil:

Considered to be the best nutrient for brain health, fish oil is harvested from the bodies of fish, is purified, and then processed into supplement form. Containing Omega-3 fatty acids, fish oil has numerous beneficial effects on your body. It can aid in preventing the onset of Alzheimer’s disease and is associated with better memory, clearer thinking, and health of the heart.

Gingko Biloba:

Harvested from the oldest species of tree naturally occurring on the planet, gingko can help keep your brain in its finest working condition. Used for over 5,000 years, ginkgo is known for its help in aiding memory loss and age-related circulation problems. Studies show that ginkgo can help increase blood flow to the brain and stimulate neural activities, resulting in better short-term memory.

Ginseng:

Like ginkgo biloba, ginseng is a popular supplement for brain function, mood and general mental activity. It increases the blood flow and circulation to the brain, while balancing chemicals and stabilizing nutrients to increase mental capacity and alertness.

Green Tea:

Green tea works to balance your mood, increases brain function and mental alertness and decreases stress. It also naturally works to protect the brain from free radicals and toxins from certain foods and chemicals that can cause mental drowsiness and unbalance in your natural nutrition.

St. John’s Wort:

A remedy for depression that has been used for centuries, this naturally occurring substance has no side-effects compared to the anti-depressants offered by the drug companies. All but proven to elevate moods and ward off depression, this herb is rapidly gaining validity as an anti-depressant in the scientific community. It can be purchased in supplement format.

The Wonders of Flaxseed

2012-01-09T06:27:00.000-08:00

There are many health benefits of flaxseed. Flax seed is a natural food supplement that can help you feel healthier and lose weight without side effects. It improves the quality of hair, nails, and skin, and helps to lower cholesterol and blood pressure. Flax seed also prevents arthritis and reduces the risk for some types of cancers.

What is Flaxseed?

The flax plant, an ancient crop, yields the fiber from which linen is woven, as well as seeds (linseed or flaxseed) and oil. Flaxseed has been a part of human and animal diets for thousands of years in Asia, Europe, and Africa.

Flax is a grain crop that has fiber, omega-3 fatty acids and lignans. You can add flax to your diet by either using the flaxseeds or flaxseed oil. Both will add the essential omega-3 fatty acid, alpha linolenic acid (ALA) to our bodies.

We need this fatty acid and are unable to make it on our own. This fatty acid can help reduce the risk for cardiovascular disease and sudden cardiac death. Flax's fatty acids, as well as fiber, help in lowering blood cholesterol.

What do Flax Seeds look like?

Flax seeds are slightly larger than sesame seeds and have a hard shell that is smooth and shiny. Their color ranges from deep amber to reddish brown depending upon whether the flax is of the golden or brown variety. While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed.

How to eat flaxseed.

Add either whole flaxseeds or the ground seeds to oatmeal, cereal, smoothies, salads, muffins, soups and stews. It has a wonderful soft nutty taste. It is one easy step you can take to improve your overall health.

The Secrets that the Healthiest People Know

2012-01-08T10:04:00.000-08:00

Everyone desires to be in good health. No one wants to suffer from sickness and disease and yet some people constantly suffer from illnesses while others enjoy good health. The healthiest people know the secrets of maintaining good health. What are those secrets?

They eat organic fruits and vegetables. The healthiest people eat lots of fresh, organic, and raw fruits and vegetables every day. Try eating four pieces of fresh, organic fruit and two big organic salads a day. Just doing these two things can help improve many medical conditions.

They juice. As most people know, our food supply is not packed with vital vitamins and minerals anymore. While organic fruits and vegetables don't have all the necessary nutrients, they do have up to ten times the needed vitamins and minerals when compared to non-organic foods. Therefore, when organic fruits and vegetables are juiced, needed vitamins, minerals, and enzymes are consumed. Drinking three to four glasses a day is best.

They get plenty of sunlight. Sunlight has enormous health benefits for the body. Obviously, lying on a lounge chair and baking in the sun for hours is not a healthy thing to do. However, getting 30 minutes of sun every day by doing activities outside such as walking the dog, working in the yard, or playing a sport, provides your body with a life-giving dose of Vitamin D.

They use natural Vitamin E. It is important not to use synthetic vitamin E products, but instead the all natural, full spectrum brands. Everyone is nutritionally deficit. Taking vitamin E can prevent heart disease and alleviate depression. They also are many other benefits as well.

They use whole food supplements. Whole food supplements supply our bodies with nutrients we do not get from our diet, all the vitamins, minerals, trace minerals, and phytonutrients that foods possess in a way that nature intended, in a whole food form.

They are active. The healthiest people get exercise every day in some form or another; by playing a sport, walking, jogging, biking, skating, or any one of a hundred other ways that incorporate movement into their daily routine.

They keep stress at a minimum. Stress is the precursor for an incredible number of illnesses, diseases and conditions. The healthiest people know how to keep their stress levels low by relaxing their minds and bodies. Try meditating, reading, listening to music, taking a walk, getting a massage or taking a long, warm bath.

Try to implement at least some of these secrets and you, too, can be on your way to becoming one of the healthiest people in the world!

The Link Between Spiritual Health & Physical Health

2012-01-07T14:18:00.000-08:00

Emotional health is as important as being physically fit and having a sound mind. Our emotional, physical, and mental health are all connected with each other in that each one affects the health of the other. However, there is another factor that can contribute to healthy well-being and that is spiritual health.

In contrast to what most people think, being spiritual is not just about being religious. It is being in touch with the spirit within you. It is finding meaning, hope, comfort, and inner peace in your life. Most people find spirituality through religion. Others find it through music, art or a connection with nature. Still, others find it in their values and principles.

Spiritual activities such as prayer and meditation foster positive beliefs and comfort that brings healing and a sense of well-being. It may not necessarily cure the illness, but it can help you feel better, prevent some health problems, and help you cope with illness or death.

Whenever life becomes or seems meaningless, or when emotional hurts and pains become overwhelming, we become confused or anxious. We feel dead in our spirits. But those who are spiritually nourished are strongly anchored in their faith and hope.

Most people usually associate manifestations of anxiety with a panic attack. This is about senselessly talking and worrying about the various details of our daily life or about sudden, unexpected situations. Stuff that makes your stomach go into knots and gives you a headache and a pain in the back of your neck.

In trying to improve your spiritual health, always remember that every individual is different. What works for you may not work for others. Do what is comfortable for you. Try to identify the things in your life that give you a sense of inner peace, comfort, strength, love, and connection.

Set aside a specific time every day to do the things that help you spiritually. These may include doing volunteer work, praying, meditating, listening to comforting music, reading inspirational books, taking nature walks, having quiet time for thinking, doing yoga, playing a sport or attending religious services.

Diet for a Healthy Prostate

2012-01-06T04:49:00.000-08:00

The prostate gland has a reputation as a health destroyer. Hypertrophy of the prostate gland, which affects nearly every elderly male, strangles the urethra. This troublesome condition makes urination difficult and increases the risk of bladder infections and kidney damage. However, there are many foods that can help thwart the onset of prostate problems.

LYCOPENE - A health-promoting plant pigment known for its cancer-battling ability is lycopene. It also promotes a strong immune system and helps support prostate health in men.

Tomatoes, watermelons, red grapefruit, papaya and red berries are all great sources of lycopene. Though fresh is always an excellent option, the lycopene in cooked tomatoes is actually absorbed more readily by the body. It also fights against heart disease.

QUERCETIN - a flavonoid that forms the backbone of many other flavonoids, quercetin, helps to combat and prevent many different types of cancer, including prostate. It also acts as an antihistamine and has anti-inflammatory properties, which may be helpful in relieving the pain of an inflamed prostate.

Foods rich in quercetin include apples, black & green tea, onions, raspberries, red wine, red grapes, citrus fruits, broccoli & other leafy green vegetables. Quercetin can also be found in honey and sap, including the type from eucalyptus and tea tree flowers.

It’s important to remember to get a healthy balance of foods to keep a healthy prostate, including antioxidants, vitamin E from nuts and seeds, and drink plenty of pure water to help flush the bladder. Try to avoid caffeine, alcohol, and spicy foods. Keeping your weight in check will also help maintain a healthy prostate.

Healthy Cooking - How to Start

2012-01-05T05:23:00.000-08:00

When it comes to cooking healthy meals for our families, there is always some degree of dissension among the ranks. The good news is that there are recipes that are very healthy but the healthy nature of these recipes is somewhat disguised. What they do not know in these instances truly should not bring harm their way (outside of allergies, which should never be ignored).

Healthy cooking is often difficult as most of us do not want to spend time planning and preparing meals that our families refuse to eat. At the same time, we want our families to be healthy so we feel compelled to learn new and improved ways of cooking healthy foods for our family to enjoy (and unfortunately in some cases scorn).

With weight and nutrition responsible for so many health conditions we cannot ignore the importance of healthy eating for ourselves and our children. One way to insure that your loved ones are eating healthy is to make sure that you are cooking healthy and nutritious foods for them. The key to cooking healthy is learning to control portions and understanding the importance of moderation.

For those that are hoping to incorporate healthy cooking habits into their daily routines, there are now more resources available than ever before to assist you. You can seek the services of a professional nutritionist, your doctor can offer advice, and the Internet is an outstanding source of all kinds of information when it comes to leading a healthier lifestyle.

There are many books and magazines that are filled with recipes that encourage healthy cooking and eating habits, not to mention the thousands of healthy recipes found online. The really good news is that you can incorporate healthy cooking into your cooking routine whether you are cooking for one or a household of ten.

There are many that will argue that cooking healthy food costs more than cooking the prepackaged foods that contain chemicals, additives and calories. Yes, in many cases, good food costs more money. However, by learning portion control you may actually spend less as you adjust to the proper amounts of food you should be consuming.

Cooking healthy isn’t an overnight change; it is a lifestyle change that should be implemented one step at a time. You do not have to go into your kitchen and throw out everything that you deem unhealthy. Make wiser decisions when purchasing fats and you will discover that you’ve made a vitally important step in the process of incorporating healthy cooking and eating habits in your home.

It’s those small steps you take towards your goal of cooking healthy foods for your family that will matter far more than any giant leap. Before you know it you will find that you all have more energy and a better sense of overall health than you had before changing your cooking habits. If that isn’t enough to encourage you however, you can always check out the excuse to go shopping for new clothes after you drop a size or two.

Foods for Natural & Healthy Conception

2012-01-04T08:33:00.000-08:00

In both the female and male body, the balance of hormones has to be just right for conception to occur and for pregnancy to proceed. Nutrients that are in excess or that are in depletion can throw off balance and disrupt the pregnancy process. When we can choose whole foods for our diet, we are increasing our chances of obtaining the most nutrients we need.

Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole superfoods that have an abundant supply of each of the following vitamins and minerals.

B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12.

Essential Fatty Acids (EFA's) work on every system of the body and are essential for healthy hormone production. EFA's can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). They are primarily found in fish oils.

Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store folic acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast's.

Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through periods, childbirth or blood loss. Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.

Vitamin A is an antioxidant essential at conception for the developing embryo. Natural sources include carrots, tomatoes, cabbage, and spinach.

Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussel sprouts.

Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soybeans and sweet potatoes.

Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential at conception. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas.

How to Make Your New Year's Resolutions Stick

2012-01-03T11:39:00.000-08:00

I am all about making each day your best. I personally prefer to make smaller goals each month that I can accomplish. But, if you prefer making New Year's resolutions, then let me give you a few ideas for how to stay on track with them.

The most important tip I can give you is - don't get down on yourself and give up when you slip up.
Know that you are going to fall off the wagon, and it is OK. We set a goal or a resolution and then feel like there will be only smooth sailing until we reach it. I love that confidence, but I don't want you to feel like a failure when there are bumps in the road. Don't use a bump in the road as an excuse to give up. When you fall off, get back up and get right back on track!

When setting your goals or resolutions, be specific and realistic. Instead of setting the goal to lose weight, change the goal to losing 6 pounds a month. And don't get so lost in your goal that you forget to live each day to the fullest and appreciate all the hard work you have already done!

Don't forget to get support from friends and family. You don't have to make a massive deal of it, but letting others know your goals will help you feel accountable and maybe even motivate someone else.

If you want our support, let us know your New Year's resolutions. Let us know how we can help you get there!

To a fabulous 2012!

Cara
http://www.yourworldnatural.blogspot.com/

5 Tips to Excellent Health

2012-01-03T06:59:00.000-08:00

While there are many lifestyle choices a person can make to stay healthy, there are five main behaviors that will increase our chances of staying in optimum physical health. These five healthy functions are essential towards maintaining a healthy body, mind, and spirit.

1. HYDRATION! HYDRATION! HYDRATION!

The human body can last weeks without food, but only days without water. The body is made up of approximately 70% water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones. Since the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces.

Drink as much water as you can tolerate. Water is needed to maintain the health and integrity of every cell in your body. It keeps the bloodstream liquid enough to flow through blood vessels, helps eliminate the by-products of the body’s metabolism, helps to flush out toxins, regulates body temperature through sweating, lubricates and cushions joints, and carries nutrients and oxygen to the body’s cells. Drinking water plays a major role in reducing the risk of many diseases and conditions.

Dehydration occurs when the water content of the body is too low. Symptoms of dehydration include headaches, lethargy, mood changes, slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, the eventual result is death.

Try the flavored drinking waters. Many of these have extra vitamins, no sugar and no artificial colors or flavors. They are a great source for healthy fluid intake. Some are geared especially for women’s needs as well as the special requirements of the more athletic.

2. HOW TO EAT

Nourishment of the physical body is very important but the term “eat healthy” doesn’t really explain how we can get the best food into our bodies and stay healthy. Use the valuable tips below to help you make the best choices.

*Never stuff yourself. Overeating causes weight gain, reduces our energy down to a very low level, and creates dangerous imbalances and wreaks havoc on our metabolism. Always eat in moderation and eat smaller meals throughout the day.

*Eat a majority of healthy foods. Fresh raw vegetables and fruits, lean meats, and whole grains. Vegetarians and non-vegetarians alike should research and find the best foods for their bodies. Stay away from sugar and processed foods (anything in a box).

*Make mealtime enjoyable. If you look at food as something to be enjoyed, you are less likely to make meal time something you "have to do". Stop popping a frozen meal into the microwave. Learn how to cook. Have fun finding healthy recipes and experimenting with them.

Eating healthy means making wise choices for your body. Wise choices come from researching the healthy foods. There are foods considered "superfoods" that need to be part of your diet. Almonds, avocados, green tea, blueberries, raw vegetables and fruits, salmon, oatmeal, and cantaloupe are just some of these superfoods.

3. TAKE YOUR VITAMINS

Intake of the proper amounts of vitamins and nutrients are equally as important as finding healthy foods to eat. Your body requires some certain vitamins and nutrients that are necessary to not only stay healthy but to survive.

*Research and learn about vitamins and supplements and what your personal requirements are.

*Take a multi-vitamin everyday.

Read the label and be sure that:

* If you are pregnant you are either taking a pre-natal vitamin or one with folic acid.

* As a female you are getting the proper amounts of calcium for your age category and watch the iron intake. Women that are post-menopausal don’t need the extra iron.

*If you’re a male, make sure that you get the proper amounts of lycopene which has been shown to protect and maintain prostate health.

4. MOVE!

Exercise is as essential to the body’s good health as proper nutrition. We need cardiovascular exercise that increases our heart rate and stretching exercises that tone our body. but exercise also needs to be FUN. Remember, any amount of exercise is better than none. If you don’t want to go to a gym, try these suggestions:

*Put the remote control next to the television and leave it there. Get up to change your channels.

*Park in the furthest parking spot you can whenever you go somewhere.

*Use the stairs and not the elevators.

*Choose an activity you are passionate about. Did you take dance lessons as a child and just loved it? Find a dance teacher that will instruct adults after work.

*Did you go rollerskating as a child? Guess what? Adults can skate, too. Check out your local rollerskating or ice-skating rink.

*Ride a bike. Bicycling is one of the best aerobic exercises there is. Many cities have biking trails you can use or ride through the park.

*Take a walk every day. Go to the park, walk around the track at your local high school or walk around your neighborhood. Find a friend to go with you.

*Start using the pool in your neighborhood or local YMCA.

A minimum of 20-30 minutes a day is much better than nothing at all.

5. GET A GOOD NIGHT’S SLEEP

Getting a good night’s sleep is imperative for good health. We simply don’t get enough. Our busy lifestyles have placed sleep at an all time low on our priority lists.

Why? We have too much to do, too little time to do it, have too much stress in our lives and we simply do not know how to relax or reduce our stress levels.

Our bodies require rest and sleep. Sleep is the time our bodies repair themselves. These repairs can range from healing and thwarting off potential illness, rejuvenating our energy systems, and keeping our emotions in balance. Find out what you require in sleep hours and go to bed when you need to.

If you have trouble getting to sleep, find ways to relaxyour mind and body. Try taking a hot bath, listening to soft music, massaging your feet, or reading a good book before going to bed.

For many of us, implementing these five suggestions for healthy living may be difficult. Drinking enough water, taking the time to research what to eat, the proper vitamins to take, and finding the exercise routine that will get us moving may seem daunting at first. Adding to that, we must find the time to get enough sleep.

In order to live a long and healthy life these behaviors must become a part of our lives. The most important investment we will ever make in our lives will be the commitment to start healthy habits as a daily routine.

New Year, New You

2012-01-02T05:40:00.000-08:00

If you are like many others, you would like to start off the new year with healthier lifestyle habits. If you want to lose weight, sleep better, boost your immune system and feel better all over, consider the following 10 tips:

DIET

Keep a Food Diary.

Crash diets don't work for long enough; instead maintain a food dairy to note your daily eating habits. With this you'll be conscious of what you eat, and make healthier choices.

Put your Fork Down.

Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from over- eating.

Get More Iron.

The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week or if you are vegetarian, there are other foods that are excellent sources of iron.

Stop Skipping Meals.

Eating three meals a day is very important for a healthy body. It's the simplest way to balance blood sugar levels. This will keep your mood, energy and concentration balanced and strengthen your stress tolerance.

Eat It Raw.

Include some raw vegetables in every meal. Many of the vitamins and minerals in vegetables are lost through cooking, so raw food is healthiest for your body.

MENTAL

10 Deep Breaths

Our breaths power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you'll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain.

Make a List.

The most effective stress buster is to make a list. Your short term memory can only remember, on an average, seven things. So when you overload it , your stress level escalate. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure.

PHYSICAL

Relieve and Repair Back Pain.

Back pain can be avoided and the damage repaired with one easy exercise, which is to lie down on the floor with your knees bent, hip width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.

Massage your Feet.

Poor circulation could be robbing you of much needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation.

Take a Walk!

There is nothing healthier for your body, both mentally and physically, than taking a 20-30 minute walk every day. Walking is an aerobic exercise that produces endorphins that make you feel better mentally and provides excellent physical benefits for your body. You will feel better all over, have more energy and be more motivated to keep fit.

By incorporating the above suggestions into your life, you will be healthier and happier. Don’t just celebrate a new year. Celebrate a new you!

New Year's Resolutions for a Healthy Body

2012-01-01T08:45:00.000-08:00

It’s that time of year again when we all promise to make a change for the better. Below is a list of resolutions that can make the difference between good health and poor health for your New Year.

1. Reduce stress. Try to take some time for yourself each and every day. Take deep breaths. Listen to your body. Listen to music, take a long, hot bath, get a massage, or play with your kids (or grandkids)! Do whatever it takes to make yourself relax.

2. Stop smoking. Stop smoking. Stop smoking. No other explanation required!

3. Eat healthier. Drink low-fat milk. Take baby carrots or cherry tomatoes to work for lunch. Have fish for dinner twice a week. Have one green vegetable with each evening meal.

4. If you are overweight, lose weight. Track your weight on paper each morning to chart your progress.

5. Control blood pressure if elevated. Reduce your salt intake.

6. Lower elevated cholesterol. Know your LDL (“bad” cholesterol) and HDL (“good” cholesterol) levels. Follow a prudent low cholesterol diet.

7. Exercise regularly. Even small amounts of daily exercise can provide significant heart benefits. Try an activity that can fit into your daily routine…it doesn’t have to be a gym or a trainer. Walking is the best exercise you can do and the easiest. Try walking for 15 to 30 minutes each day.

8. Laugh! Laugh long, hard and often. Laughter is always the best medicine. You will feel better instantly.

Have a happy and healthy New Year!

2011-12-25T09:55:00.000-08:00

Foods That Improve Your Health

2011-12-21T06:18:00.000-08:00

Did you know that there are some foods that can not only improve your health but can actually reduce your risk for many diseases and conditions? Below is a list of a few of those foods.

Bananas are Mother Nature’s most perfect snack. They require no preparation, no washing, and no refrigeration and are prepackaged in a biodegradable wrapper. Bananas help build a shield against heart disease and are packed with potassium that helps fend off high blood pressure. The goodness of bananas battles cancer, heart diseases, kidney stones, premenstrual syndrome and strokes.

Barley is good for heart diseases, diabetes, high blood pressure and high cholesterol. Its fiber content lowers cholesterol, while tocotrienol deactivates an enzyme that tells the liver how to produce artery-clogging cholesterol. Barley is a quick fix for constipation. One cup of cooked barley provides approx 14 grams of fiber to get the bowels moving.

Basil weakens the ulcer producing activity of aspirin and alcohol, fights inflammation and swelling and battles infection-causing bacteria. It also prevents colon cancer and helps build strong bones. Basil helps reduce bloating and flatulence. If you overindulged with alcohol, steep 2 tbsp of chopped fresh or dried basil leaves mixed in 1 cup of just boiling water for about 15 minutes. Strain and sip and feel the difference.

Beans are loaded with fiber and other nutrients that fight cancer and cholesterol. B vitamin folate reduces blood levels of amino acid involved in heart disease. People having type 2 diabetes benefit from the soluble fiber present in beans. It slows down the passage of carbohydrates from foods into the bloodstream. Beans control your appetite by taking up lots of room in your tummy.

Beets -1 cup of fresh beets provides 1/3 of your daily vitamin B folate requirement that keeps homocysteine in control so that it does not trigger a heart attack. The phytochemical that gives beets its deep red color is a cancer fighter. Beet juice curbs normal healthy cells from changing into cancer cells. Beets battle cancer, diabetes and heart disease and are a good source of fiber for good bowel function.

Bell Peppers – A red bell pepper has twice as much vitamin C as an orange. Vitamin C acts as an antioxidant eating up free radicals that cause cell damage leading to heart disease and cancer. Vitamin C also bolsters your immune system. Lutein and zeaxanthin – two plant compounds in red bell peppers prevent age related macular degeneration (ARMD) that is responsible for sharp vision.

Blackberries are packed with catechin and epicatechin. These two compounds neutralize free radicals that damage cell’s genetic material and provoke cancer. Catechins lower cholesterol levels reducing the risk of heart disease. The quercetin in blackberries prevents bad cholesterol from causing damage to blood vessels and halts the production of a substance called histamine that makes allergy sufferers sneeze and wheeze. The fiber in blackberries prevents constipation and colon cancer.

Blueberries – The compounds in blueberries protect you from cancer, heart disease, and urinary tract infections. Blueberries help reverse short-term memory loss. Quick fixes for stomachache – reach for a few tablespoons of dried blueberries. Tannins in blueberries kick out the bacteria that iss responsible for urinary tract infections. Tannins prevent the germs from attaching to your bladder.

Broccoli – Broccoli is a fighter against cancer and other major health problems. Broccoli is comprised of vitamin A, C, K, fiber and compounds like Lutein and sulforaphane. It helps prevent prostate problems, cancer of the bladder and colon cancer. Broccoli also tackles health problems like heart disease and cataracts.

Brussels Sprouts offer plenty of protection against diseases like cancer, birth defects, osteoporosis and heart disease. Brussels sprouts protect your DNA from cancer-causing substances. Its cancer fighting enzymes prevent colon cancer. Brussels sprouts contain vitamin K that protects against osteoporosis by strengthening bones.

Diet Remedies for Health Problems

2011-12-20T11:07:00.000-08:00

There are non-medical remedies that can help with many of today’s most common illnesses and conditions. Making simple changes to your diet to cure your common cold, allergies, acne or constipation problems is a much better option than resorting to drugs. Natural food remedies do not give you harmful side-effects that western allopathic medicine can bring.

Here are some health ailments that can be treated with simple diet and lifestyle remedies:

Allergies. More Americans suffer from allergies than ever before. The best remedy for allergies is drinking at least 8 glasses of water a day. Garlic and cayenne pepper have been used for years, and a good intestinal cleansing has been shown to provide relief. Make sure that you are taking a multi-vitamin with the recommended doses of vitamins C, A, E and zinc.

Acne. Acne in both teens and adults is becoming more and more common. There are many natural dietary changes that you can make to help clear up your skin. First, drink at least 8 glasses of water every day. Water flushes out the impurities from the skin. Increasing your consumption of whole grains, fresh fruits and root vegetables also helps. Have three servings of oily fish weekly.

Constipation. To help constipation add fiber to your diet by eating whole fruits, vegetables and whole grains. Drink at least 8 glasses of water every day. Water pushes the food through your system making bowel movements much easier. If you are straining, you are not getting enough water or fiber. Also, some prescription medications can cause constipation.

Stress. Limiting caffeine and eating a diet of complex carbohydrates and fresh vegetables will help ease stress. Take a walk. Walking is a wonderful way to blow off steam and work your body at the same time. It also releases “feel good” endorphins. Listen to music, take a long bath, get a massage or anything else that eases your stress level.

Cancer. Eat seafood, whole fruits and vegetables, whole grains and drink at least 8 glasses of water a day. Reduce your intake of meat and saturated fats. Get plenty of exercise every day. Reduce your stress level.

Help your body cure itself by trying some of these simple food and diet changes. By also including them in your regular diet, you help in the prevention of these health problems and build a strong immune system.

The Hazards of Belly Fat

2011-12-19T08:22:00.000-08:00

The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Visceral fat is associated with far more dangerous health consequences. That's because an excessive amount of visceral fat produces hormones and other substances that can raise blood pressure, impair the body's ability to use insulin and boosts estrogen levels. Belly fat increases the risk of cardiovascular disease, stroke, type 2 diabetes, breast cancer, and colorectal cancer.

Rules you must follow:

You Must Eat Breakfast. Eat protein, complex carbs (whole grains) or fruit/vegetables.

You Must Eat Several Times Throughout the Day. Not eating all day, eating very sparingly during the day, or eating food that has no nutritional value, and then eating in the evening, is the worst thing you can do for belly fat. Your body goes into starvation mode because you have not fed it during the day. When it is in starvation mode, it stores fat. Where does it store the fat…..in your belly. Result: eating once a day actually causes you to gain weight!

What to eat:

Eat plant-based foods, such as whole fruits, vegetables and whole grains. Choose lean sources of protein and low-fat dairy products. Limit saturated fat found in high-fat dairy products like cheese.

Limit soft drinks, sugar, white flour, and processed foods such as dressings, dips, boxed foods and frozen dinners and pizzas. These foods all contain additives and ingredients that are not only hazardous to your health (they feed cancer cells), but cause a build-up of visceral fat in the belly area.

Drink 8 Glasses Of Water A Day. You may not think you are thirsty but your body needs that much water each day to prevent dehydration. When your body is dehydrated, your organs and muscles begin to shrivel and become unable to function. Over time, dehydration will increase your body’s chances of developing many illnesses and diseases because the toxins in your body (including fat) are not being flushed out. Your immune system will become compromised and you will not be able to lose fat.

You Must Include Physical Activity In Your Daily Routine. Moderate aerobic activity, such as brisk walking, swimming, biking, or using the treadmill or elliptical for 20 minutes a day, is absolutely necessary. If you want to lose weight you must exercise more. Your immune system will be stronger, your metabolism will increase, and you will burn fat.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds a week. If you are unable to lose weight following these rules, you should see your physician and be tested for thyroid issues, vitamin deficiencies or other health issues.