Your Ultimate Health Solutions

4 foods that accelerate aging

2013-01-27T22:30:00.002-08:00

Do you eat these harmful foods that AGE you faster? Some are even deceptively marketed to you as "healthy" by giant food corporations. Avoid or minimize these and look 5-10 years YOUNGER than your real age.

Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.
Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) ... but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.
Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called "glycation", "inflammation", and "oxidation". When we talk about aging, we're not just talking about wrinkles on your skin or how thick your hair is... we're also talking about factors that you can't see, such as how well your organs function, and whether your joints are degrading.
Yes, I'm sure you'll agree this is much more important than just how you look on the surface (although we'll show you how to improve BOTH!)
So let's dig right in and I'll show you how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself...
Food #1 that ages you faster: Wheat (yes, even "whole wheat")
Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...

This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs). These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.
So with that said, what is one of the biggest factors that increase production of AGEs inside your body? This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body. This is why type 2 diabetics many times appear that they have not aged well and look older than their real age. But this age-increasing effect is not just limited to diabetics. It can affect everyone.
So, let's get back to how "whole wheat" relates to this...

Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you... but the fact is that wheat contains a very unique type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar higher than even pure table sugar.
In fact, amylopectin-A (from wheat) raises your blood sugar more than almost any other carbohydrate source on earth based on blood sugar response testing.
This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause much higher blood sugar levels than most other carbohydrate sources. As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.
You've probably heard about the potential health-damaging effects of gluten (also found in wheat) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet. Your body will thank you by aging slower and looking YOUNGER!
In fact, my own dad, who is in his mid 60's now, just removed 95% of the wheat from his diet about 3 months ago (aside from a little bit on 1 cheat day per week), and he's noticed that his chronic joint pain has completely disappeared! Not only that, he also commented that he's finally lost those "love handles" on his sides that have been plaguing him his entire adult life...All by reducing his wheat intake!
Another problem with wheat-based foods and aging...
As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc. These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging. Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don't worry though... There's a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.

Food #2 that ages you faster: Corn-based foods -- corn syrup, corn cereal, corn chips, corn oil
This is quite a variety of stuff that you might eat every day... we're talking corn chips, corn cereals, corn oil, and also the biggest health-damaging villain that gets most of the media attention, high-fructose corn syrup (HFCS).
We already talked in detail in the last section about wheat regarding the blood sugar process and it's relation to age-accelerating formation of nasty "AGEs" in your body.
Well, corn-based starchy foods such as corn cereals, corn chips, etc also have a big impact on blood sugar levels and therefore can increase AGEs in your body and accelerate aging.
But here's another nail in the coffin for corn... it turns out that scientists have found out that the fructose in HFCS causes 10x more formation of AGEs in your body than glucose! Yes, that's right... that means the HFCS you consume daily in sweetened drinks, and most other processed foods (yes, even salad dressings and ketchup) contribute to faster aging in your body... as if you needed yet another reason to avoid or minimize HFCS!
We're not done yet with corn... it gets even worse...
Another major issue with corn-based foods and corn oils is that these foods contribute excessive amounts of omega-6 fatty acids to your diet, which causes an imbalance in your omega-3 to omega-6 ratio and leads to inflammation and oxidation within your body.
Once again... another example of corn-based foods aging you FASTER.
My advice: Avoid or reduce corn-based foods like corn chips and corn cereal as much as possible. These aren't as bad as wheat in relation to blood sugar, and they don't contain gut-damaging gluten like wheat does, but they are still bad for you. When it comes to corn syrup or corn oil, avoid as much as you can if you want to stay lean and young looking.

Food #3 that ages you faster: Sugar, sugary foods, certain starchy foods

Again, we get back to the relationship between your average blood sugar levels and blood sugar spikes over time, and how that can increase those age-accelerating compounds called AGEs in your body.
Sugar is an obvious one to avoid. You've heard how bad it is for you 1000 times before for many other reasons, including your waistline and developing type 2 diabetes. But now you also understand the aging effect of sugar.
Instead of sugar, consider using a natural non-caloric sweetener like Stevia in your daily coffee, tea, in baking, or other sweetening needs. This dramatically helps you control your blood sugar response and thereby help slow aging.
So this also means to think twice about sugary desserts, sugary cereals, candy, and other sweets that are contributing to aging you faster.
My personal trick to satisfy my sweet tooth is to only have 1-2 squares of dark chocolate after dinner instead of a normal full dessert that most people choose. You only get about 2 grams of sugar in 1-2 squares of dark chocolate as opposed to 40-80 grams of age-accelerating sugar in a typical cake, ice cream, or brownie type of dessert.
Keep in mind that some starchy foods like white rice, oatmeal, and white potatoes can also have significant impacts on your blood sugar and thereby can increase formation of AGEs in your body. These foods are best kept in smaller portions if you decide to eat them, and balanced with healthy fats and protein to slow the blood sugar response.

Food #4 that ages you faster: Soybean oil, canola oil, or other "vegetable oils"

I know these have been marketed to you over the years by giant food companies as "healthy", but if you understand a little biochemistry about how these highly-processed oils react inside your body, you would quickly see how false that is.
First, anything labeled soybean oil, canola oil, corn oil, vegetable oil, or cottonseed oil (these are in a LOT of processed foods you probably eat) most times have undergone a refining process under extremely high heat and use of chemical solvents such as hexane.
This leaves you with an oil where the polyunsaturated fats have undergone a lot of oxidation and are therefore VERY inflammatory inside your body, producing free radicals, damaging your cell membranes, contributing to faster aging, heart disease, and other possible health problems.
If you want to avoid the health-damaging effects of soybean, canola, corn and other "vegetable oils", make sure to avoid them as much as you can, and instead opt for truly healthy oils and fats such as extra-virgin olive oil, avocado oil, virgin coconut oil (a healthy source of MCT fats), and grass-fed butter (a great source of healthy CLA fats).
We'll show you how to find plenty of delicious foods, spices, herbs, teas, and nutrients that PROTECT your body from aging on the next page!

You will also discover over a dozen surprising tricks you can use daily to FIGHT aging, helping you to look 5-10 years YOUNGER... click the button below to go to the next page to discover unique and delicious anti-aging foods, spices, herbs, teas, and other potent youth-enhancing nutrients:
by Mike Geary - Certified Nutrition Specialist & Catherine Ebeling - RN, BSN
Authors of the best seller: The Top 101 Foods that FIGHT Aging

If you enjoyed this article please share it with your friends and family.

To your awesome health and wellbeing,

Joyce Hearn

Metabolism and Weight Loss

2013-01-20T05:35:00.000-08:00

Metabolism and Weight Loss - What You Need to Know
Yuri Elkaim, BPHE, CK, RHN
www.myFitterU.com

Your metabolism is important in the weight loss equation because it represents 60-75% of your total caloric expenditure each and every day. Metabolism is proportional to your fat-free mass (ie. muscle), and after age 20 it decreases by about 2-3% per decade. In general, women tend to have a lower metabolism due to lower fat-free mass.

Your resting metabolism is the rate of energy expenditure that your body goes through at rest. It is the number of calories your body needs to survive if all you did was lie in bed.

For each 1% increase in body fatness, your metabolism decreases about 0.01 calories/minute. Thus, simply by having more fat on your body decreases your basal metabolic rate. Conversely, doing things that will burn fat and promote muscle development will increase your metabolism.

While this change may seem like no big deal, it is! This small difference can become much more meaningful if you progressively pack on weight. For example, a 5% increase in body fat at the same body weight results in a difference of 0.05 calories/minute, which is equal to 72 calories/day.

Since 3500 calories equals 1 lb of fat, in our example, it would take 48 days to add on one extra pound of fat (everything being equal). That might not seem like much but over the course of 1 year that would be an extra 7 lbs of fat just because of an initial 5% body fat difference. But it would actually be more than 7 lbs since your body fat would increase as you continued to pack on the weight.

METABOLISM IS ALSO INFLUENCED BY…

Fat-free mass is not the only factor influencing your metabolism. Since the early 1900s researchers have shown that prolonged dieting is associated with a significant decrease in metabolic rate (as much as 20% in some cases). For example, the famous Minnesota Starvation Experiment where caloric intake was restricted by 25% over the course of 24-weeks revealed that, per kg of bodyweight, metabolic rate is reduced on a semi-starved diet. The researchers also showed that T3 (one of the thyroid hormones) and sympathetic nervous system activity decreased as well.

The latter two findings are rather significant considering that thyroid is the master gland regulating your body's metabolism. A decrease in its function makes it more difficult to lose weight. I have seen this in practice having worked with hundreds of men and women who suffer from an underactive thyroid who at the same time, have had a very tough time losing weight.

The sympathetic nervous system plays a pivotal role in the body's ability to mobilize and burn fat. Since it stimulates the release of adrenaline from the adrenal glands, a hormone that breaks down fat, any interruption to its functioning will also impair fat burning.

What these “starvation” studies reveal is that during prolonged periods of low caloric intake, the energy production of the tissues decreases in an attempt to adapt to the lower caloric intake and reduce the rate of weight loss. It's simply a survival mechanism. Obviously, this is an appropriate adaptation in periods of starvation, but it is counterproductive if your goal is to lose weight fast and for good.

IS YOUR METABOLISM DOOMED?

Your metabolism is also responsive to periods of over-feeding. In one dieting experiment, when the subjects were allowed a day of "free eating", their metabolism was elevated on the following day. Further, in long-term (14-20 days) overfeeding to cause obesity, increases in metabolic rate have been recorded.

This would seem counter-intuitive. After all, if your metabolic rate increases wouldn't it help you lose weight? In most cases, yes, but not if eating to a point of creating a dramatic positive energy balance.

In essence, during the dynamic phase of weight gain (going from a lower to higher weight), more calories are required per kg of body to maintain the weight gain than maintain normal body weight. This is obvious and it's also one of the reasons why you may feel hungrier when you are more active.

DOES EXERCISE IMPROVE METABOLISM?

Studies have shown that trained individuals have a higher metabolic rate than untrained individuals - but only when they did high intensity workouts and consumed sufficient calories to maintain energy balance. This suggests that the higher metabolic rate in trained individuals is not due to chronic adaptations associated with training, but more to do with the acute energy flux associated with the most recent workouts and dietary choices.

There is no doubt that your metabolic rate is elevated following exercise. The questions relate to how much and how long it is elevated, and to what extent it contributes to total daily energy expenditure.

It may be said, in the long run, daily exercise is needed to maintain an elevated metabolism. However, it should be remembered that what you do today will potentially have a greater “short term” impact on your metabolism than your combined workout efforts over the past few years. Just another reason why working out at least every other day is imperative for maintaining an elevated metabolism and helping you lose weight and stay lean!

References:

Benedict, F. et al. (1919). Human Vitality and Efficiency Under Prolonged Restricted Diet. Washington, DC. The Carnegie Institute of Washington.

Keys, A. et al. (1950). The Biology of Human Starvation. Volume 1. Minneapolis: The University of Minnesota Press.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to www.myFitterU.com now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Start Losing Weight Today

2013-01-17T03:44:00.000-08:00

I'll start my diet on Monday. How many times have you told yourself that? Right after New Years', I swear. Tomorrow. Are you tired of hearing yourself say the same old excuses day after day, month after month, year after year? If so, listen up! Here are five things you can do to start losing weight today!

Activate.

The most important ingredient in your weight loss plan is exercise. If you think that's a dirty word, it's time to clean it up. Exercise is just what you do every time you move. Starting today, resolve to activate your life. Leave the car keys behind and walk to the corner store. Race yourself to get your housework done in ten minutes less time (because the more vigorous your movement, the more calories you burn). Get off the elevator one floor early and walk up the stairs. Every extra active thing you do will burn calories - and the more calories you burn, the more weight you'll lose.

When you're ready to really activate, get a physical workout designed with your interests in mind. Join a gym, take up a sport, or walk 10,000 steps a day. But don't wait until you think you can do it all. Just take a few extra steps today.

Motivate.

Grab a pen and notebook and start writing down all the reasons you should lose weight. Don't stop till you get to ten, at the very least. Here are some suggestions:

1. I’ll be healthier - losing as little as 10 pounds can decrease your risk of heart disease, diabetes and a host of other weight-related illnesses.

2. I’ll save money. Super-size costs more - whether it's an extra $2 for the night out you want or wanting to travel first class.

3. I’ll be able to keep up with my kids. It takes energy to keep up with kids, and extra weight saps your energy. Lose ten pounds and see how much better you feel.

4. I’ll get back into my favorite jeans.

5. I’ll find souvenir t-shirts that fit anywhere I go.

Cogitate.

Got your ten reasons? Don't stop writing. Keep that pen and notebook with you all day and write down every single thing you put into your mouth. Just for one day. You'll be surprised at all the 'unexpected' calories you catch yourself eating. The last two French fries on your son's plate. The two bites of chicken you tasted to make sure of the seasoning. The 'just one bite' of your husband's ice cream cone. The handful of potato chips you snagged from the bowl on your way by. Write down every single bite for one day to make yourself aware of all the food that you didn't even realize you were eating. Once you find it, you can start cutting it out.

Educate.

Take a trip to the Internet and visit some educational sites:

Your National Heart Foundation
The Food Pyramid
iVillage Diet and Nutrition section
The Diet Channel
The South Beach Diet web site
The Atkins Diet web site
The Mayo Clinic web site's Diet and Nutrition pages

Educate yourself about healthy diets and weight loss, and find a diet that you believe you can live with for the rest of your life. It's the only way that you'll lose weight and keep it off permanently.

Salivate.

If you think that diet food is boring, find a good low-fat cookbook and start re-educating your taste-buds. Healthy, low-fat, low-carb cooking is delicious - prove it to yourself with a recipe for dinner. While you're at it, pick one for tomorrow night, too. You can start your diet AGAIN
tomorrow!

Go for it and start TODAY!

To your best health ever

Cheers

Joyce

No Dieting And No Exercise Required

2013-01-14T18:10:00.000-08:00

If you’ve ever said, “I just can’t eat what I used to...!”

... Then the following ground-breaking weight loss report is FOR YOU!

It’s also for you if:

You’ve been gaining 8 to 15 lbs. (or more) per decade
since you turned 30.
You’d describe yourself as a ‘carb-o-holic’ (carb addict).
You secretly blame your lack of ‘will power’ for your steadily expanding middle.

... And, perhaps most important, you’re chronically unhappy with how you look and feel but you’re too tired to do a DARN THING about it!

I’m talking about a way for you to lose significant pounds (FAST):

Without changing your diet!
Without exercising more!

... Plus, how to slim down EVEN MORE(once you’re feeling excited by the results you’ve seen) by making small, common-sense adjustments to your lifestyle.

Sounds too good to be true...

Click Here to read the full report and decide for yourself

To your health and wellness

Joyce Hearn

Five Healthy Weight Loss Tips

2013-01-13T19:56:00.000-08:00

Are you tired of getting the same old advice when it comes to dieting? Are you looking for some quick tips to help motivate yourself during a diet? Why not follow along below to learn about some quick healthy weight loss tips?

Tip # 1: Take off five pounds quickly before a big event!

If you're generally in good shape, but you want to pare off a few
pounds to look your best before a big event like a class reunion, one of the best ways to do it is to cleanse your system. For the week before, skip the breads and pastas, eat lots of raw vegetables and salads, and drink at least eight glasses of water a day. You'll not only end up slimmer, you'll feel 100% more energetic and healthy.

Tip # 2: Lose weight without dieting!

It's a lot easier than you think. The key is exercise. Just a half hour of moderate exercise per day will burn calories - and better yet, kick your metabolism into high gear so that you continue burning calories at a higher rate. Bonuses: you'll be doing your health a favor, too. The latest research shows that adding moderate exercise to your daily routine can help lower cholesterol, slow the progression of type-2 diabetes and improve your circulation. What's moderate exercise? A brisk one mile walk, half an hour of dancing, or chasing the kids around in the park will do it.

Tip # 3: Start your day off right!

Don't skip breakfast when you're dieting, and don't go for the convenience of a 'nutrition bar'. Give your body the pick-me-up of fresh fruit in either juice or raw form, and the staying power of a whole grain. One of the best breakfasts you can have is a bowl of whole-grain cereal with fresh berries, melon or peaches. You get
the sugar your body craves, the carbs it needs to run on, and the added
benefit of antioxidant vitamins to help it stay on track and balanced.

Tip # 4: Take a high quality multivitamin every day.

There's no substitute for a diet that has a healthy balance of all foods, but it's far too easy to skimp on the essentials when you're dieting. Make sure that your body doesn't miss out on the nutrients it needs just because you're cutting calories. A good multivitamin should contain, at a minimum, the minimum recommended daily allowances of vitamins A, B6, B12, C, E and K. While you're at it, get out in the sun for at least ten minutes a day to help your body manufacture the vitamin D that it needs.

Tip # 5: Eat your veggies - especially your lettuce.

But don't confine yourself to iceberg lettuce or to salads. Darker greens have about the same number of calories and carbs, but pack a lot more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren't present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad.

Experiment and have fun!

To your health and wellness.

Cheers

Joyce Hearn
www.joycehearn.com

How Do I Lose Belly Fat

2013-01-11T04:19:00.000-08:00

Remember, if you don't have junk around the house, you're less likely to eat junk! And if you don't eat junk you WILL lose belly fat. If all you have is healthy nutritious foods around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some good ideas that you may enjoy.
Some of these will be obvious healthy choices, such as fruits and veggies... however, others on this page I think will surprise you!

Alright, so let's start with the fridge.Try to make sure you're loaded up with lots of varieties of fresh vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. The more colourful, the better. Oh! and always some eggs.
By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... whole eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality.

Here's a surprize for you. Coconut milk is another staple for the fridge. I use it in my oatmeal now for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yes, you heard me right... I said healthy saturated fats! ...Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system.

Back to the fridge, some other staples:

Walnuts, pecans, almonds - delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are better.
Cottage cheese, ricotta cheese, and yogurt ( organic if possible) - Try mixing cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon snack.
Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
Avocados - a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense...
Nut butters - Plain old peanut butter has gotten a little old, so get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
Home-made salad dressing - using balsamic vinegar, spices and extra virgin olive oil.This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body). Here's an article showing why to NEVER use store-bought salad dressings.
Sprouted grain bread for occasional use -- Nutrition research is that we're not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age... a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains.

Some staples for the freezer:

Frozen berries - I used frozen raspberries, coconut cream and a little organic mapel syrup in my oatmeal this morning. Yummm! And very filling. Kept me going for a good 6 hours before I felt hungry again.
Frozen fish, frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
Lean steaks, burgers, and minced beef:
Frozen veggies - again, when the growing season is over and you can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

OK. So these are just a few examples.

In essence if you want to lose belly fat you need to lose the junk AND do some exercise!

Yeah, yeah, I know. You were hoping that I wouldn't mention that word EXERCISE. But I think that you and I both know that if you do both you will lose the belly fat faster. Well, I hope you enjoyed this post and how to stock your fridge.Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

Stay happy and healthy!

Joyce Hearn
www.joycehearn.com

Foods That Give Us Energy

2013-01-09T23:25:00.000-08:00

It’s really unfortunate that the vast majority of the population turns to stimulants instead of looking to whole foods for a boost of invigorating energy. I guess part of the problem is that humans are generally lazy and would rather take the “magic pill” to fix all their problems.

But when it comes to having more energy the irony is that the stimulating foods such coffee, sugar, and energy drinks actually fatigue your body in the long run. Sure they give you a quick jolt of energy but then their real effects are felt as they wear down your adrenal glands, disrupt your blood sugar, and create a huge crash after the initial high. Essentially they are drugs. They are not foods that give us energy.

Ok, then, what are some natural foods that will give you long-lasting energy?

Well, you may want to consider that no single food will give you more energy than your overall diet. Sure you could add in some of the energy foods I describe below, but if your diet is horrific to begin with, then you will not see the sustained level of energy that you want.

Instead of searching for “miracle” energy foods your goal should be to eat a diet that consists of foods that are vibrating at higher energies. This means eating more raw living foods. When a food has not been cooked, it maintains its natural energy properties (not to mention all of its other nutrients). Thus, when you eat raw foods, you’re giving your body direct energy from the ultimate source – the sun – as most of these foods will be plant-based, and the sun is where they get their energy.

The closer you eat to the bottom of the food chain, the more nutrition and energy will you acquire. Think about it – it takes more of your energy to digest animal meat than it does to digest a green vegetable, right? Plus, this green veggie will have the maximum amount of living energy versus a dead animal carcass.

Thus, to have more energy, you need to follow a high energy diet. After that, you can start to knit pick and see which specific foods give you more energy, if at all.

To help you get started, here is a list of some my favourite energizing foods:

- wheat grass – if you haven’t tried wheat grass then you’re missing out on some big time energy and nutrition. Growing it and juicing yourself can be a bit of a pain but you can easily get a “shot” at most health food stores or juice bars. 1 oz of wheat grass juice packs more nutrition than 2.5 lbs of green leafy veggies!

- raw cacao (nibs or powder) – incredible source of magnesium, antioxidants, and life force. These give me a natural high that can last for hours without the subsequent like you would get from coffee and caffeinated beverages.

- goji berries – another incredible source of antioxidants and polysaccharides that improve cell-to-cell communication. I actually combine these with my raw cacao nibs and complementary tastes work really well together.

Remember that although these foods provide incredible nutrition they are like the healthier version of coffee and other quick fixes. The key still remains to follow a raw foods diet, as much as possible, that will provide you with tons of life force, alkalinity, and nutrients to help your body thrive.

About the Author

Yuri Elkaim is one of the world’s leading holistic nutrition and health experts. If you want to lose weight and live your healthiest and most energetic life ever, then you can learn more about his raw food diet book, Eating for Energy and get started with a FREE 6-part Energy Secrets e-course by visiting EatingforEnergy.ca today.

To your highly energized life and body!

Cheers

Joyce

www.joycehearn.com

3 Tricks to Make a Healthy Cup of Coffee

2013-01-08T22:11:00.000-08:00

What's the best way to make a healthy cup of coffee? Well, here's 3 most important tricks to maximize the benefits of coffee and minimize the negatives:

1. First of all, you need to AVOID adding any refined sugar or harmful artificial sweeteners. I have mine without sugar but what you can do instead is use either a very small touch of organic maple syrup or a half packet of natural stevia to just lightly sweeten your coffee. If you like your coffee black with no sweetener at all, that's the healthiest way.

If you're getting your coffee at a coffee shop, make sure to avoid all of those fancy specialty coffees (sweetened flavored lattes, frappuccinos, etc) as they are almost ALWAYS loaded with extra sugars or artificial sweeteners. Some of those fancy coffee drinks at your favorite coffee shop can have 300-400 calories in just one coffee! Definitely not a healthy cup of coffee, good for your body, your blood sugar or insulin levels.
A latte or cappucino can be okay as long as you make sure to ask for it unsweetened, and then use your own stevia if you need a light sweet taste.

2. You also should try to AVOID at all costs any of those crappy artificial creamers (liquid or powder), which are usually made with corn syrup solids and hydrogenated oils (harmful trans fats). Instead, use a little bit of full-fat milk.

Or, better yet, coconut milk/cream is one of the healthiest creamer alternatives. Buy cans of organic coconut milk, and then after opening the can (shake the can well before opening), store the coconut milk in the fridge in a container. Note that the cans of coconut milk are much creamier and better as a coffee creamer than those cartons of "coconut milk drink" which are just watered down coconut milk.

Thick creamy coconut milk is the healthiest option for coffee creamer because it's loaded with super healthy saturated fats called medium chain triglycerides (MCTs), which are known to boost your immune system and your metabolism! Plus, coconut milk in coffee is just plain delicious! Try it. It's the best healthy creamer option by far for your healthy cup of coffee.

3. If you want to load your coffee up with more healthy antioxidants and good taste, try adding some cinnamon to your coffee (cinnamon can help control blood sugar and has many other health benefits). It's also really tasty in coffee!
You can also sometimes add a teaspoon of cocoa powder (non-sweetened) to your coffee to make a sort of mocha (but without the loads of sugar in a typical mocha you'd get at the coffee shop). The added cocoa powder also gives you great taste and a good dose of extra healthy antioxidants (and cocoa is also known for helping to lower blood pressure!)
I personally drink more tea than coffee.But despite the caffeine content, there is loads of data that show the high antioxidant levels and health benefits to coffee.

Lastly, it's extremely important to choose organic coffee beans, as conventional coffee is one of the most heavily treated crops with pesticides, fungicides, and herbicides. Remember that one of the many health risks with these chemicals is that some pesticides can act as "xenoestrogens" in your body, disrupting hormone balance for both men and women. Chronic xenoestrogen exposure can also be one cause of "stubborn abdominal fat" in both sexes as well as "man boobs" in men... so choose organic as often as you can with most foods, but especially with coffee!
If you love coffee, feel free to share this article with your coffee-loving friends and family.

So, keep enjoying your coffe, but try to make it healthier. You'll be glad you did.

Cheers

Joyce
www.joycehearn.com

Maintaining a Healthy Weight

2013-01-07T21:44:00.004-08:00

Being overweight has a number of health consequences in both men and women alike. Being overweight, or worse yet, obese, can lead to higher LDL levels, high blood sugar and blood sugar imbalances and an increase in blood pressure. All of these factors are a recipe for premature death as they are the leading causes of life threatening illnesses such as heart disease, stroke and diabetes.

Once again, a combination of a nutrient dense, calorie controlled diet, rich in whole foods along with regular exercise is the best defense against poor health and the most efficient way to enjoy a long, healthy life.

Smoking and Drinking

The no brainers when it comes to what to avoid if you hope to live past the age of 80. We have now had proof for numerous decades that smoking is the same as committing slow suicide. Both first hand and second smoke should be avoided at all costs.

There is a big difference between social drinking and excessive drinking. While enjoying the occasional glass of red wine may offer some health benefits, a daily bottle will do the opposite.

Excessive alcohol consumption leads to excessive calories in the diet, which will cause weight gain. A bad habit of drinking may also contribute to other bad behaviors such as smoking, poor choices in nutrition and reckless behavior. Eliminate or at least closely monitor alcohol consumption if you hope to be around to see your Grandkids.

In Conclusion

While most of these may be things you’ve heard before, it never hurts to have a reminder. Our daily habits and the choices we make, create a balance that can have our health and quality of life going in either direction. Use these tips to keep your health on track and enjoy every moment of a long, happy life.

To your health and longevity

Joyce Hearn
www.joycehearn.com

The 10 Most FILLING Healthy Foods

2013-01-07T01:20:00.000-08:00

If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods to eat is essential. Many dieters have discovered that a diet of the most filling foods can help them eat less.
Are you struggling to reach your weight loss goal? Can a diet of the most filling foods help? Yes, but remember, filling doesn’t necessarily mean healthy. Your diet should focus on the most filling healthy foods.

Fiber rich foods are a good choice because they make you feel full on less volume, preventing you from overeating.
Foods rich in protein are another good choice. Protein provides staying power by helping keep blood sugar levels from spiking too high or falling too low between meals.
Include the healthiest fats such as avocado, nuts, olive oil, and fatty fish like salmon and sardines to give you a feeling of fullness.
The chemical compound of foods can determine how satisfying they are. Beans and lentils contain anti-nutrients which delay their absorption and make you feel full longer.
Foods naturally rich in water can also make you feel full also, but for a shorter period of time.

Some of the most filling foods include sweets and bad fats … but of course try to SKIP them. Instead, choose from among these filling healthy foods during and between meals to help keep you full throughout the day.
#1: Eggs – Start your day with eggs. Studies show that eating eggs for breakfast can help in your weight battle. Women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories. The protein will keep your hunger in check and provide lots of energy.
#2: Berries – Get more staying power. Berries are some of the highest fiber fruits around. One cup of raspberries has 8 grams of fiber, twice what you’d get in an apple, for only 65 calories (a medium apple has 95 calories and only 4.4 grams of fiber). Frozen berries are available year round, so add them to protein shakes or yogurt for a filling meal or snack.
#3: Vegetable soup – Start your meal with soup. Vegetable soup is low in calories, broth-based and full of high-fiber foods. You’ll be satisfied with a smaller portion of your main meal. Homemade soups are great to make when you have time, then freeze for a quick meal when you need it.
#4: Whole Fruits – Whole fruit is a tasty and filling healthy food. They’re high in fiber, which contributes to fullness. Especially juicy fruits such as watermelons, peaches, and grapes also have high water content, which gives you a feeling of fullness. Plus, most whole fruits are loaded with vitamins and minerals.
#5: Fish – Fish is one of the most concentrated sources of protein and is healthy in so many respects. Unfortunately fish today can be highly contaminated with toxins, so be sure to choose a safe fish to eat .
#6: Black Beans – Toss them into a soup or salad. Beans are high in fiber and are another good source of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Don’t overlook navy, pinto, and kidney beans, which are all healthy, filling and satisfying as well.
#7: Broccoli – Load up. Vegetables are filling foods because they’re full of calorie-free fiber and water. Broccoli is one of the highest fiber vegetables. One cup of chopped cooked broccoli has 6 grams of fiber and only 50 calories, making broccoli a terrific hunger-busting food. Other vegetables to incorporate into your diet include kale, spinach, dark green lettuces, mushrooms, and carrots.
#8: Oats – Avoid feeling famished. Oatmeal for breakfast provides enough energy to last until lunch. Oats are one of the most filling natural foods due to their fiber content. More importantly for feeling full, they are rich in soluble fiber, a type of fiber that absorbs water and expands in your stomach.
#9: Nuts – Go crazy for nuts. A handful of nuts or seeds between meals are a great way to keep hunger pangs away. Nuts are high in protein and provide healthy fats. Both protein and fats contribute to fullness because your body processes them slowly. An ounce of nuts a day can help keep you feeling satisfied.
#10: Quinoa – Try this high protein grain. Quinoa stands out among grains because it has more protein than most grains, about 8 grams per cup. Grains are great filling foods because they are loaded with fiber. Barley and bulgur are also great choices, with 31.2g and 25.6g of fiber per serving respectively.

The Best Healthy Filling Foods for Losing Weight

A diet full of filling healthy foods is the perfect start to cutting calories and losing weight. So, reach for those foods rich in protein, fiber, omega-3 fats, and a healthy supply of water and you’re well on your way.
Now if you want the very best results for losing weight, you should also take the next step: include foods that cause accelerated fat burning in your body and exclude foods that prevent fat burning.
That’s why I like Isabel De Los Rios’ program, The Diet Solution . She helps you put healthy foods together that both keep you full and supercharges your fat burning process. In fact, it can help you burn off 10% of your unwanted body fat in just 30 days… and continue working until you finally get the slim body you’ve always wanted.
Besides that, The Diet Solution will…

Put your metabolism on fat burning auto pilot.
Show you exactly how much to eat … with no calorie counting.
Teach you the best carbs to eat for fat loss.
Use real, delicious and healthy foods for maximum fat loss results.

If you’re tired of going hungry, sick of eating boring diet food, and want a fat loss strategy that finally keeps you motivated, The Diet Solution is what you’ve been waiting for.

Try the Diet Solution Today!

Cheers

Joyce Hearn
www.joycehearn.com

How to Make and Stick With a Healthy New Year's Resolution

2013-01-06T02:15:00.000-08:00

By Rory Cohen

As an Idea Implementation Coach, New Years is one of my favorite holidays. It's one time when many of us take stock, think about what's really important or what's really bothering us, and ask the question: "When would NOW be a good time to start doing something about this Idea?"

But many of us are afraid of New Years Resolutions, because we've been there and done that, and still have these unwanted habits and unfinished projects. So let's start off on the right foot this year, and set you up to succeed with your Big New Years Idea. And let's center that idea around health and wellness!

What are the biggest obstacles people say are in the way of their Big Idea?

Overwhelm 1: too much to do, not enough time
Overwhelm 2: too much to do, don't know where to start

Though these are legitimate 'surface' reasons, they are not the major reasons resolutions fade away. The main reasons are subconscious, operating below the surface of your mind, sabotaging all your attempts to start with a clean slate.

Let's take exercise, a popular New Years Resolution Idea. You wake up January 1, filled with energy, and say: "This time, I'm going to do it!" You strap on your new running shoes and take a brisk, cold run around the block. Great! Next day, maybe you do it again. Then you go back to work, the weekend is over, life intervenes, the running shoes sit in a corner sucking their laces.

And internally what's going on is you are beating yourself up with a constant chatter of "I'm a failure," "I'm no good." Those thoughts get literally wired together with the emotion of overwhelm and despair, creating a neuron pathway that fires virtually automatically.

Then this emotion/thought pairing gets wired together with the "I'll try this again" of the New Years Resolution. So you're thinking "I'll try this again," but your subconscious is going "I'm a failure, this will never work."

This is the habit of thinking that's wired in the brain, and of course it is very difficult to succeed in this negative environment. These things are firing subconsciously and we're not even aware of them. We think we're doing the right thing because we're thinking, "I really, really really want this." But the patterns gets established very early in our lives, and we just carry them forward subconsciously into every new situation until we learn ways to institute a new habit of thinking.

So let's go back a little bit and look at what we know about making an idea stick. This will be a radical concept for some, but what makes a New Year's resolution or any Big Idea stick is to allow yourself to be pulled into your goal, rather than be dragged or pushed into it. This is especially true of health goals, where dedicated effort is needed every day, all day.

One of the ways you can begin creating your New Years Resolution in a positive mode, is to work for a whole month just on establishing the habit of thinking, "I am fit and healthy." This way, as you imagine yourself living this resolution you feel excited and enthusiastic. And so you get the emotion going, the excitement and the energy, as well as the thought "I am a vital and healthy person," for example, firing together naturally before putting into practice the daily health routine. You are then starting to take your actions from a positive place. And when you begin the routine, your mind and subconscious are already ahead of the game.

If you ask someone why they don't exercise, most people will say, "I don't have the time." And of course, this is the fall back excuse. What we've already learned from looking at the habits of thought is that there may be any number of other thought patterns running that are behind the lack of initiative. So you need to start small, start with simple actions that you can take even if you don't yet "feel like it." Maybe you don't have an hour to exercise, but do you have 10 minutes? Everyone has 10 minutes.

Once you establish the thought of "I am a healthy, energetic and fit person that loves to eat right and do my exercises," with the emotion habit of feeling excited and enthusiastic, then you can say, "OK, what is one 10-minute action I can take here and now?" Maybe you'll put on music and dance, or sit and do deep breathing. You will ask yourself, "What is it that I want to do?" You begin to listen to many other levels of your consciousness to decide what actions to take. And eventually, your actions become in line with the vision of where you want to be, what you want to accomplish, that it becomes second nature.

So this year, start your Resolution from the inside out. Instill a new habit of thinking and feeling before you take action, and your actions are more likely to lead to success.

Happy New Year!

To your awesome health and wellness.

Joyce

Why excess abdominal fat is more DEADLY than you think

2012-12-27T05:45:00.000-08:00

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com I thought this was an important topic to share with you because the reality is that most people simply don't realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.truthaboutabs.com/
Train hard, eat right, and enjoy life!
Joyce Hearn
www.joycehearn.com

10 Ways to Exercise...When You Don't Feel Like Exercising

2012-12-25T17:12:00.000-08:00

Exercise has been endorsed by every major health organization in the
country as one of the most beneficial things you can do for your body.
Half an hour of moderate physical activity a day is the key to better
health, they say. The best diet in the world can only go so far in
helping you lose weight. To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the
world? Maybe it's our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make exercise something you can look forward to:

1. Take a walk through a favorite place. One half hour of moderately
paced walking will burn 450 calories - and make you feel great. Make sure that you're wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall - your body doesn't know the difference.

2. Go out and play a game with your kids. Making exercise a
family activity turns it into fun that you share with them. Besides being good for your body, you're instilling good habits in them, and creating happy memories that will stay with them for life.

3. Go swimming. An annual membership to your local pool is fairly inexpensive, and many have financial aid available. Swimming is great exercise - it's aerobic, low stress on your joints, and a lot of fun!

4. Join an exercise class. You can turn exercise into a social activity
by becoming part of a class. Besides making friends, you're more likely
to exercise if you're paying for it.

5. Get an exercise buddy. It's partly the same principle as joining a
class - turn exercise into a social activity. In addition to that,
making a commitment to a friend for a daily exercise date will make it far more likely that you'll stick to it.

6. Play ball! Seriously. If your company has a sports team (softball,
anyone?), join up. Or join a bowling league, volleyball team or other
sports group that practices and plays regularly.

7. Get a trampoline. Mini-trampolines are easy to set up, store in
small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Go for a bike ride. Even leisurely bike-riding burns calories and
exercises muscles that don't get used in regular walking. No need for an exercise 'routine' - just ride your bike to the store, or back and
forth to work each day.

9. Take up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding - half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Challenge yourself. If you're the kind of person who thrives on
competition, challenge yourself to meet a new goal each week. Walk one
more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.

Exercise doesn't have to be boring or painful. Do what you like and enjoy!

To your awesome health

Joyce
www.joycehearn.com

Happy Holidays

2012-12-24T17:55:00.000-08:00

Happy Holidays to all my readers

Wishing you peace, joy, love and happiness during this season and into the New Year.
May all your dreams come true, and all your goals be achieved.

Thank you for reading my posts..

Cheers

Joyce

Break Through The Toughest Plateau

2012-12-22T02:17:00.000-08:00

Here's a step by step formula to get you off of your plateau...

1. Get clear on your ultimate goal.

Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don't compare yourself to anyone else, but listen to your body and notice what feels best for you.

2. Go high-protein, medium to low carbs.

Unless you're eating enough protein to maintain your lean muscle mass, you are likely to have shed inches already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a fat loss program. If you have lost some muscle during your fat loss program so far you need to focus on protein so your body can build and/or maintain muscle, which requires more calories to sustain, which in turn, kick starts your results again.

3. Add weight training to your program.

A great way to boost your metabolism and break through to the next level is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven't exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, weight training several times a week can help increase muscle strength and density, which in turn allows you to burn more calories faster. Studies show that weight training can increase the rate at which your metabolism burns calories almost over night by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.

4. Look out for hidden carbohydrates.

If your fat loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be careful of "low-fat" foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your progress stuck and be able to eliminate them and move past your plateau.

5. Take the "refinement" out of your diet.

Try eliminating all refined sugar and refined grains (like white flour products) from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a breakthrough and leave you feeling more healthy and energized in the process.

6. Don't go hungry.

Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better fat burning results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, and cucumber when you're hungry.

7. Drink to burn.

It's vitally important to replenish your fluids by drinking plenty of water on your program. An inadequate supply of water in itself can slow down your fat loss. Carry water with you wherever you go throughout the day. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.

8. Keep your incentive strong.

Remember the determination you felt when you first began your fat loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to look good for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.

Following these tips can help you break through even the most toughest plateau.

Here's to health
Cheers

Joyce

How to Look Great Naked

2012-12-13T03:04:00.000-08:00

Another Major Study Confirms THIS Is How to Blast Fat,
Lower Blood Sugar & Boost Energy… Just 4 Minutes Per Day!

It’s not news — you already know you need to exercise if you really want to shed those pounds and dramatically improve your health and energy levels in the process.
However … the real problem for most people is finding the time and motivation to exercise on a regular basis.
Well, I’ll make you a direct promise … follow the 4 minute per day program I’ll tell you about below and this time you finally will burn that fat quickly … and look and feel AMAZING in the process.
Because here is the GREAT NEWS … yet another important study has confirmed the best way to burn that fat and supercharge your health and energy is through the correct brief and intense exercises.
That means you do not have to drag yourself to the gym or push yourself for many hours each week … only to give up exercising in a few weeks or months yet again this year!
In fact, by doing just 28 to 30 minutes total per week of the right high-intensity exercises you WILL incinerate that fat rapidly … and lower cholesterol, improve your immune system, reduce chronic pain, lower your blood sugar, and boost your energy by leaps and bounds!

Longer Does NOT Mean Better, Research Confirms

In the latest study, Canadian researchers — wondering if shorter, higher-intensity exercise intervals were really as effective as longer more moderate ones — tested type 2 Baby Boomer diabetics with BMIs considered to be obese.
Over two weeks, patients did six short sessions of high-intensity workouts — one minute of intense exercise followed by a minute of rest — during which they worked to get their heart rates to about 90 percent of their ideal maximal rates.
Blood sugar levels of the eight patients dropped by some 14 percent over the two-week study and stayed that way for a while after exercise sessions were completed.
Also, compared to pre-study measurements, biopsies of thigh muscle tissues demonstrated improved mitochondrial capacity, another strong sign of better metabolic health!
If you’re worried that shorter more intense exercise periods aren’t safe for your health, don’t be, experts say, as intervals can be scaled to one’s level of fitness, so that it’s safe and effective.

You know your level of fitness. If you don't, go see your doctor first before you embark on any fitness program.

We're all very busy these days, so keep it short and intense!

To your health and wellness

Cheers

Joyce

Sugar Addiction - Stop Sugar Cravings for Good

2012-12-12T20:11:00.002-08:00

Tips for How to Stop Sugar Cravings

This article is helpful to anyone wanting to stop sugar cravings and crashes. It explains why we have sugar cravings, why sugar is so addictive and most importantly, top tips on how to combat sugar cravings so that you lose that stubborn body fat. You will find out that these foods are great for preventing cravings and are fat-burning foods. These are foods that you definitely want to include in your weight management plan.

The problem isn’t with having a candy bar or sweet thing here or there, it’s when it becomes a daily occurrence and you find yourself having a sweet fix to give you an afternoon boost and then another sweet fix to deal with the sugar crash… and the vicious cycle begins. There’s a reason why we do this but there are some basic tips that can help kick the sugar habit for good.

Why We Crave Sugar?

Sugar is a carbohydrate – a very simple carbohydrate and carbohydrates release serotonin – the happy-feel-good chemical in the brain so it’s only natural that we crave sugar…

…however there are other naturally sweet sugars that we could eat instead – for instance try a few strawberries, watermelon or grapes.

They are the sweeter of the fruits and will simulate the same effect, but be much healthier for you.

Magnesium is a mineral that is supposed to suppress sugar cravings and raw almonds are a great source of magnesium so instead of reaching for the chocolate bar reach for a handful of almonds.

Below are a few more tips for you to help kick those sugar cravings to the curb.

Have fruit or almonds handy – in your desk drawer or handbag or in the glove box of the car (Ok, maybe not fruit in the glove box but almonds are ok!). Many shops carry almonds that are in snack sized packets ready for you or your lunch box.
Don’t deny yourself – if you really really must satisfy that craving have it! Just make sure you have a snack size not a king size! Make it 150 calories or under. Savor the taste rather than swallowing it in one gulp.
Compromise – try chocolate that contains 70% or more of cocoa – only two squares is enough to satisfy your craving and the cocoa acts as an antioxidant so it’s win-win!
Eat regularly – Often we crave sweet things because we are hungry so don’t let yourself get too hungry, if your stomach is making gurgling noises it’s too late! Fill up on protein and fiber filled food. Good fats also help to satisfy.
Grab some gum then clean your teeth. Be mindful of having too much artificial sweetener though as this can cause insulin spikes that can stimulate appetite, so even better have a glass of water with lemon or lime then clean your teeth and the craving will be gone!

Hope these tips help you to kick the sugar to the curb :-)

To your awesome health and wellness,

Joyce

Why Bother With The Master Cleanse?

2012-12-09T22:49:00.000-08:00

There's a lot of buzz surrounding the Master Cleanse. Lately it seems
like every Hollywood actress or actor who needs to get in shape is
turning to this decades old health system that involves drinking a
mixture of lemon juice, maple syrup, and cayenne pepper.

With all the diets out there to choose from why would anyone bother with
the Master Cleanse?

There's two main reasons people like the Master Cleanse. The first (and
most obvious) is that it works. The results people are getting with the
Master Cleanse border on miraculous, and they are backed by thousands of
devoted users who are living testimonials to the effectiveness of the
Master Cleanse.

The second reason people choose the Master Cleanse over other diets and
wellness programs is that it's fast. The typical person only spends 10
days on the Master Cleanse, compared to other diets that can last months
or even years you can see why they choose the Master Cleanse.

Another interesting thing about the Master Cleanse lasting just 10 days
is that you only need a short term burst of will power to get through
it. Having to sacrifice for months is what makes other diets so hard to
stay on, but most people can will their way through 10 days.

What can you expect from 10 days on the Master Cleanse?

Even though most people are going on the Master Cleanse to lose weight
quickly, there's many other health benefits to be gained by doing the
Master Cleanse. Flushing out your system is what the Master Cleanse is
really designed to do. Even back 60 years ago when the Master Cleanse
was first invented people had health problems as a result of waste
building up inside of them. Today with processed foods, pollution, and
all around poor diets our bodies desperately need to be flushed out
every once in a while.

When you flush out your body with the Master Cleanse the waste you
eliminate will be abnormal. The smell, color, and texture of the waste
that comes out of your body shocks some people, so you should be
prepared.

If you want to try the Master Cleanse there's more you need to know then
just drinking the lemonade mixture for 10 days. In fact most people who
try the Master Cleanse without knowing all the steps fail. If you think
the Master Cleanse is something you would like to try there's a good
book at http://tinyurl.com/bs4ro9m that you should read
before starting the Master Cleanse because it covers the common problems
people face, and how to avoid them.

To your super health and succcess!

Cheers

Joyce

Carb Addiction

2012-12-07T17:28:00.001-08:00

Carbohydrate addiction!

You've been there just like me, and just like everyone else. You've passed the bakery, or the chocolate store in the mall, or you've been tempted by carbohydrate laden treats when you're out to dinner with friends. And if you haven't, then I'm proud of you.

You see...it's "the improper use of" carbohydrates that cause most of those unwanted pounds that you see in the mirror - not necessarily the added fat in your diet. Now, bear with me for a moment - I don't want you to go off and eat a ton of fat thinking that it's not going to do you harm.

Consuming too much fat is devastating to your appearance and to your health - but it's far easier to eat too many carbs, and that's what this article is all about...

"Curbing Your Carbohydrate Addiction"

Some experts consider carbohydrate craving and addiction as something more of the body than of the mind, meaning biological factors are generally considered to be the main trigger for carb cravings. These cravings are described as a compelling craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.

This is where the cycle of carbohydrates and cravings start. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which results in more cravings. The situation also results in higher levels of serotonin - a brain chemical that acts like Prozac. People eat sweets to get the sugar 'high'.

Another factor contributing to overeating and sweet craving is stress. When we are tense, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called 'neuropeptide Y'.

This is kind of a carbohydrate craving switch. Aside from this, neuropeptide Y also makes the body hang on to the new body fat we produce. In other words, tension not only triggers carbohydrate cravings, it also makes it more difficult to lose any additional weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage.

It's a vicious cycle that feeds on itself, over and over.

Food is not just a biological need; there is also an emotional element to it. Something in our emotional state, particularly a negative one evokes an urge for 'comfort' food. By dealing with the issue behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to overeat.

All in all, most experts agree that by eating enough wholesome foods at meals and by having a healthy afternoon snack, people can minimize their cravings for sweets.

Here are some recommendations to curb carb cravings.

1. Eat less but more often. Eat small meals or snacks containing some PROTEIN every few hours to keep blood-sugar levels steady.

Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.

2. Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber such as fresh vegetables and fruits, which level off blood sugar.

3. Don't skimp on protein to 'make room' for large amounts of carbohydrates. Protein gives the body extended energy, helps balance blood sugar and keeps cravings at bay.

4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.

5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, if at all. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.

6. Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or "vegetable greens" like those listed. These high-power foods are great when you feel your energy drop.

7. Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish.

Here's to your awesome health!

Cheers

Joyce

5 Worst Foods to Eat Before Bed

2012-12-03T01:39:00.000-08:00

How can you differentiate between a good bedtime snack and a bad one?
There’s no hard and fast “rule,” but here's a cheat sheet for you to use when it’s late and you’re ready to raid the fridge …

The 5 Worst Foods to Eat Before Bed

5. Ice Cream, Cookies, Cake … Anything With Lots of Sugar (Including Breakfast Cereal)
If you’ve got a sweet tooth, resist the urge to splurge right before bed. The extra sugar will cause a spike in your blood sugar, making your energy levels jump and then plummet. This wacky energy rollercoaster is the last thing you need to help you fall asleep.
4. Spicy Foods
Bedtime is not the time to break out your favorite hot sauce … spicy foods can interfere with your sleep. One reason for this is indigestion, but there’s more to it than that. They may also raise your body temperature, which can lead to poor sleep quality. Research shows, too, that when men ate Tabasco sauce and mustard right before bed, they spent more time awake during the night and took longer to fall asleep.
3. Steak
A big juicy steak right before bed might sound tempting, but red meat takes a long time to digest. This means that when you should be sleeping, your body will have to be hard at work digesting this fatty, protein-laden meal. Not exactly a recipe for restful slumber …
2. Dark Chocolate
Ordinarily, dark chocolate is one of the best desserts to try, as it’s got the highest level of antioxidants of all types of chocolate. However, it’s also got the most caffeine, and if you eat it right before bed, well, you might as well just drink a cup of strong coffee along with it.
1. Citrus Fruits
Because citrus fruits are so acidic, they’re notorious for causing indigestion and heartburn – especially if you eat them and then go and lie down. Save your grapefruits and oranges for earlier in the day, and if you want fruit before bed, opt for cherries or a banana.

Because we're all so different, experiment, and see what works for you.

Happy, healthy snacking.

Joyce

Vid5

2012-11-29T17:17:00.001-08:00

Vid5

Choose wisely.

To your success.

Joyce Hearn

10 Ways To Jump-Start Your Results

2012-10-26T01:01:00.002-07:00

Some great advice from my friend Christopher Guerriero

Top 10 Ways to Jump-Start Your Results:

1. Eat protein at every meal, including breakfast.

2. Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of what you eat should be a combination of (in this order of importance) raw vegetables, steamed vegetables, whole grains, lean protein, and maybe a few fruits if necessary.

4. Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are beans, sweet potatoes, and oatmeal.

5. Don't overdo fruit: one a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. For now, fruit should be eaten alone or with something light, like low fat nuts. Lose the fruit juice completely.

6. Reduce or eliminate dairy for the time being, especially cow's milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.

7. Lose the booze. Despite what the "studies" say, you lose no health benefits by giving up alcohol (including wine). There is nothing essential in alcohol that you can't get in fruits and vegetables without all the bad side effects that go along with it.

8. Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.

9. Watch which types of fat you're eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.

10. Obsessively drink water: At least 8 ounces for every 20 pounds of bodyweight you're now carrying around, each day. Every day. No excuses.

To your awesome health.
Cheers
Joyce Hearn
www.joycehearn.com

How to Avoid Common Hip Injuries

2012-10-21T08:24:00.000-07:00

Hip injury can be the bane of an active adult's existence. Stress fractures, osteoarthritis or a fall can cause debilitating pain and tissue damage. In order to maintain an active and healthy lifestyle, it's important that adults avoid hip injury. By taking proper care of one's body nutritionally, via exercise, and making simple modifications to daily activities, most adults can avoid a major hip injury, which could require invasive surgical treatment.

Hip replacement surgery has done wonders for restoring hip function for hundreds of thousands of adults. Unfortunately, too many patients wind up with health complications. Whether it's a repeat surgery to replace a failed hip implant, or revision surgeries to repair damage done by conditions like osteolysis or metallosis, the remedy can be more debilitating than the original condition. There are several hip replacement implants on the market that have come under fire due to severe side effects. Stryker Orthopaedics is one of the manufacturers dealing with issues associated with their defective hip devices. There are several Stryker lawsuits pending against the company.

Avoiding Hip Injuries

· Nutrition. The first step in having healthy bones and joints is ensuring they receive the nourishment they need to grow, repair and reinforce their strength. The best way to do this is by eating a proper diet with vitamin- and mineral-rich foods. Patients can discuss food options that are known to promote bone and joint health with their doctor. Limit alcohol and cola consumption, as both of these beverage-types have been linked to bone loss.

· Supplements. Discuss the addition of bone/joint supplements with your doctor. While calcium has long been purported as the most important element for healthy bones, recent studies show that Vitamin D may be equally - or more - important to bone growth. Also beneficial are Glucosamine and Chondroitin sulfate. These help bones and joints become stronger, and also reduce inflammation and joint damage from osteoarthritis.

· Exercise. Exercise is key in maintaining joint strength as well as range of motion. The more stiff joints become, the more prone they are to injury. Try to vary exercise as much as possible. Include weight-bearing exercises, such as weight lifting, walking, cycling, yoga or any activity that provides significant tension between bones and muscles. This helps to increase bone density, which can be important in preventing hip injury. Use walking, cycling, yoga, swimming or dancing to provide the body with a variety of motion, which keeps joints flexible.

· Balance. Consider water aerobics, dancing lessons, Pilates, yoga or Tai Chi to cultivate good balance. The better sense of balance one has, the less likely s/he is to fall. Falling is one of the leading causes of hip injury and can often be avoided by keeping strong and fit, and maintaining a good sense of balance.

· Modify Activities. As people age, they're more prone to hip injury for multiple reasons: loss of bone density, being out of shape or having a lack of balance. Modifying activities as people age, such as sitting at the side of the bed for a moment before getting up, or using rails and handles when ascending/descending stairs or bathing, can help prevent seniors from falling.

Living a healthy lifestyle and prioritizing bone and joint health can provide an active and injury-free life.

Elizabeth Carrollton writes about defective medical devices and dangerous drugs for Drugwatch.com.

The Roots of Chocolate Temptations Revealed!

2012-10-17T02:04:00.000-07:00

Researchers have new evidence in rats to explain how it is that chocolate candies can be so completely irresistible. The urge to overeat such deliciously sweet and fatty treats traces to an unexpected part of the brain and its production of a natural, opium-like chemical, according to a report published online in Current Biology, a Cell Press publication.
"This means that the brain has more extensive systems to make individuals want to overconsume rewards than previously thought," said Alexandra DiFeliceantonio of the University of Michigan, Ann Arbor. "It may be one reason why overconsumption is a problem today."
DiFeliceantonio's team made the discovery by giving rats an artificial boost with a drug delivered straight to a brain region called the neostriatum. Those animals gorged themselves on more than twice the number of M&M chocolates than they would otherwise have eaten. The researchers also found that enkephalin, the natural drug-like chemical produced in that same brain region, surged when rats began to eat the candy-coated morsels, too.
It's not that enkephalins or similar drugs make the rats like the chocolates more, the researchers say, but rather that the brain chemicals increase their desire and impulse to eat them.
The findings reveal a surprising extension of the neostriatum's role, as DiFeliceantonio notes that the brain region had primarily been linked to movement. And there is reason to expect that the findings in rats can tell us a lot about our own binge-eating tendencies.
"The same brain area we tested here is active when obese people see foods and when drug addicts see drug scenes," she says. "It seems likely that our enkephalin findings in rats mean that this neurotransmitter may drive some forms of overconsumption and addiction in people."
The researchers now hope to unravel a related phenomenon that some of us might wish we could do more to control: what happens in our brains when we pass by our favorite fast food restaurant and feel that sudden desire to stop.

(Source: Eureka Alert: Current Biology)

Healthy Eating and Exercise

2012-10-15T21:29:00.000-07:00

Women in Australia are exercising less and most are not eating nearly enough vegetables, researchers have found.
Drawing data from one of the biggest studies ever conducted with Australian women – the Australian Longitudinal Study on Women's Health (ALSWH) – researchers from The University of Queensland and the University of Newcastle have compared women's lifestyles with national guidelines for good health behaviours and screening.
The report, Adherence to health guidelines: Findings from the ALSWH, was launched today by the Honourable Tanya Plibersek, Minister for Health, at the new HMRI Building in Newcastle.
The study reports that fewer women than ever are meeting guidelines around healthy weight, with almost half of all the women surveyed considered overweight or obese.
Women aged between 34 and 39 years have gained the most weight since the survey was last conducted, with 45 per cent of the group now overweight or obese, up from 40 per cent in 2009.
This group also saw a decline in the percentage of women engaging in the recommended 30 minutes of physical activity a day, with only 44 per cent managing to complete half an hour of exercise on most days each week.
University of Queensland Professor Wendy Brown, one of the report's lead authors, said the findings reflected how changes in women's lives impacted their physical activity.
“Most women are also failing to meet dietary guidelines, particularly around consuming five servings of vegetables a day,” she said.
“Less than one per cent of women aged 35-39, only two per cent of women aged 61-66 years and eight per cent of women aged 86-91 years are eating the recommended amount.”
Just as worryingly, researchers found that nutritionally poor, energy dense ‘extras' made up an increasingly large part of most women's diets, with most eating more than the recommended four servings per day.
ALSWH Co-Director, University of Newcastle Professor Julie Byles, said the study revealed that messages around quitting smoking were getting through.
“Smoking rates are down, although women living in rural areas or with a lower educational status are still more likely to continue to smoke,” Professor Byles said.
Women are also heeding advice regarding alcohol consumption and health screenings including blood pressure and cholesterol checks.
The study also shows that, contrary to current guidelines, most women consume alcohol during pregnancy, indicating a need for pregnant women to pay particular attention to a healthy lifestyle.

(Source: The University of Queensland)

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