Tip of the month: Food Supergroups

Cold-water Fish and Other Proteins

The number one supergroup is "rich cold-water fish." Wild-caught Alaskan salmon is the mainstay of the diet, and recommends that you incorporate at least three servings of the fish per week. The list of other allowable fish includes tuna, herring, sardines and anchovies. Foods in this supergroup are high in beneficial omega-3 fatty acids.

Supergroup six is comprised of seeds and nuts. These contain antioxidants, fiber and enough protein to satiate hunger and make you feel full. Flaxseed and sesame seeds are most beneficial. Sunflower and pumpkin seeds, walnuts, almonds and hazelnuts are a close second.

Vegetables

"Vibrant Vegetables" is supergroup ten. Rich in antioxidants and fiber, top vegetables in this group are broccoli sprouts, spinach, kale, garlic and cruciferous vegetables. Besides garlic, also highly recommends vegetables within the allium family, such as onions, leeks and chives. Cooking herbs like thyme, basil, oregano and parsley are also beneficial vegetables included in the this list.

Supergroup seven is the legume family --- beans and lentils. Rich in fiber and phytonutrients, any type of bean and/or lentil in his diet, top choices include black beans, chickpeas and navy, kidney and pinto beans.

Fruit

Fruits are supergroup two. Top fruits within this group are fiber-rich and high in antioxidants. Grapefruit, pears and apples are top recommendations also allows peaches, cherries, plums and berries.

Supergroup three is also a fruit group. Comprised of fruits that contain beneficial monounsaturated fats and antioxidants, this group contains olives, avocados and acai berries. particularly prefers acai berries, as they are "one of the few superfoods that contains fiber, antioxidants and essential fatty acids." Coconut is a great second choice.

 

BEST MEAT TO EAT Dr. Perricone MD

My personal favorite protein choice is cold water fish-especially salmon-is no surprise.  However, many of my patients and readers ask me about eating meat.  Beef, pork, lamb and veal are all excellent protein sources.  As we know, protein is essential to life itself; if we do not eat adequate protein our bodies enter into an accelerated aging mode.  This is because our muscles, organs, bones, cartilage, skin and the antibodies that guard us from disease are made of protein.  In fact, the very enzymes that facilitate critical chemical reactions in our body (from digestion to the building and re-building of cells) are made up of protein.  As protein is digested, it is broken down into building blocks of amino acids, which are then utilized by the cells to repair themselves.  Like fish and poultry, meat contains all the amino acids necessary for cellular repair.

There is a negative aspect to the consumption of red meats, and that is that they can be high in saturated fats (so can poultry-that’s why we recommend that it be lean and skinless).  As we have learned, too much saturated fat is inflammatory.  Another negative aspect (and this includes poultry as well) is that they may also be given antibiotics, hormones and other substances potentially harmful to humans.  A European Union scientific panel has confirmed that eating beef from cattle raised on growth hormones is a potential health risk.  Since 1988 the EU has had a ban on the use of such hormones and a prohibition of imported beef treated with hormones, which has led to a long running trade disagreement with the United States and Canada.  The North Americans dispute Europe’s scientific evidence and allow widespread fattening of cattle with growth hormones.

If you want to eat meat, follow these safety guidelines.   First, try to buy only organic meat, raised from animals that are free of antibiotics and hormones, whose feed is free of potentially dangerous chemicals-ideally the animals (including poultry) will be free-range-that is, not raised in feed lots but out in a pasture.

Another option is to consider some of the “new” types of meat being offered in the marketplace, such as bison (buffalo) and ostrich.  Both have all the flavor and versatility of the red meats but present a much healthier profile.

Tip of the month: APPLES

How apples can make you skinnier &  more health benefits of apples

Benefit: Nutrition, straight up. 
Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

Benefit: Weight loss 
Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.

Benefit: Heart health
The Florida State study is not the only one to link apple consumption to heart health. Last year, the Iowa Women’s Health Study reported that, among the 34,000-plus women it’s been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

Benefit: Protect against metabolic syndrome 
People who eat apples may be less likely to suffer from metabolic syndrome, a cluster of symptoms linked to an increased risk of heart disease and diabetes. Joyce Hendley reported in EatingWell Magazine that researchers who analyzed National Health and Nutrition Examination Study (NHANES) data, a survey of eating and health habits, found that people who had eaten apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome than those who didn’t. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

Benefit: Exercise extender
 Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer. 

Tip of the Month: Cinnamon

You probably didn’t even know cinnamon was good for you! It turns out that cinnamon has some surprising potential health benefits.

#1: Preliminary results from studies have indicated that cinnamon has anti fungal, antibacterial and anti-parasitic properties. Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.

#2: Cinnamon has anti-inflammatory properties. (Source) Many of use at lots of fried, fatty and processed foods, and these foods cause inflammation of our internal tissues and organs, and this inflammation has been linked to one of the most life-threatening diseases of our time – heart disease. Andrew Weil, M.D. writes on the topic of anti-inflammatory diets as a means of reducing our chances of suffering heart attacks, strokes and heart disease. This is from his book Natural Health, Natural Medicine: 

“A growing consensus among cardiologists pinpoints abnormal inflammation in artery walls as a root cause of atherosclerosis and coronary heart disease.”

So, cinnamon could be a potential ally in our fight to decrease inflammation



#3: Cinnamon may actually help people with Type 2 diabetes control blood sugar levels, and may significantly lower LDL “bad” cholesterol, total cholesterol and triglycerides (fatty acids in the blood). A now almost famous study, was conducted by researchers from the US Department of Agriculture (USDA) in 2003-that showed that 60 people in Pakistan who had Type 2 diabetes, who ate 1 gram of cinnamon each day over a period of 40 days, experienced a significant decrease in their blood sugar levels, LDL cholesterol, total cholesterol and triglycerides. 

Dr. Frank Sacks, a physician at Brigham and Women’s Hospital and professor of nutrition at the Harvard School of Public Health warned in a Boston Globe article that people with cholesterol problems should not substitute cinnamon for their prescription cholesterol medications, but also noted (in this Boston Globe article) the unusual potency and efficacy that cinnamon seemed to display in the USDA study:

“But it’s also ‘a little weird,’he said, that the USDA study found that the beneficial effects of cinnamon lasted for at least 20 days after people stopped taking it. ‘I don’t know of any drug or product whose effects persist for 20 days.’”



#4: Cinnamon is an excellent source of manganese, dietary fiber, iron and calcium. The combination of calcium and fiber can help to remove bile, which prevents damage to colon cells, which helps prevent colon cancer. Fiber also can help with the relief of constipation and irritable bowel syndrome.

#5: If that’s not enough for you, doctors have performed studies that show that just smelling cinnamon improves our memory and performance of certain tasks. (Source)



Please do not…

start eating large amounts of cinnamon every day to attempt to extract these health benefits in increasing amounts.

Please Note: Cinnamon is known to be toxic in large doses. Cinnamon is not yet proven to be as effective at lowering cholesterol levels. Please do not 
start eating a lot of fatty, calorie-dense foods just because they have cinnamon on them or in them. 
Please do …

enjoy cinnamon occasionally in small amounts and feel great doing so because you now know that something that you love to eat is also providing you more health benefits than you ever imagined!

Tip of the Month: Water

The human body, which is made up of between 55-and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment.

Your lungs expel between two and four cups of water each day through normal breathing - even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen trips to the bathroom during the day, that's six cups of water. If you perspire, you expel about two cups of water (which doesn't include exercise-induced perspiration).

A person would have to lose 10-percent of her body weight in fluids to be considered dehydrated, but as little as two percent can affect athletic performance, cause tiredness and dull critical thinking abilities.

Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation.

Health benefits of water 
Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old. Signs and symptoms of dehydration include:

 excessive thirst,

 fatigue, 

headache, 

dry mouth, little or no urination, muscle weakness, dizziness, and lightheadedness. 



How much water do you need? 


Every day you lose water through sweating - noticeable and unnoticeable - exhaling,urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. So how much water, or more precisely fluid, do you need? 

This isn't an easy question to answer. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.



Replacement Approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8-cups), along with your normal diet, you can replace the lost fluids. 

Eight 8-ounce glasses of water a day.

8x8 Rule. Another approach to water intake is the "8x 8 rule" - drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink. 

Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9-cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes. 



You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.



Factors that influence water needs

You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.



Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to-drink extra water to compensate for that fluid loss. Drink 2 cups of water two-hours before a long endurance event, for example, a marathon or half-marathon.One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished. During intense exercise involving significant sweating, for example, during a marathon, sodium is lost in sweat,and you may need a sports drink with sodium rather than just water. 



Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also-need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) also can affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves. 



Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral re-hydration solutions (Gatorade, Powered, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water - such as heart failure and some types of kidney, liver, adrenal and thyroid diseases. 



Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water-to stay hydrated and to replenish the fluids lost, especially when nursing. The-Institute of Medicine recommends that pregnant women drink 2.3 liters (nearly10 cups) of fluids a day and women who breast-feed consume 3.1 liters (about 13-cups) of fluids a day. 



Beyond the tap

Many sources of water 
You don't need to sip from your water bottle all day to satisfy your fluid needs. Your diet, including the beverages you drink, can provide a large portion of what you need. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages of all kinds.



Fruits and vegetables - besides being good sources of vitamins, minerals and fiber -contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.

Make it count: Meet your water needs through food and beverages 
Alcohol - such as beer and wine - and caffeinated beverages- such as coffee, tea or soda - can contribute to your total fluid intake. But your best beverage is still water. Water is calorie-free, inexpensive when drawn from a faucet or fountain, and readily available in and out of your home.

 Thirst not always a reliable gauge . If you're healthy and not in any dehydrating conditions, you can generally use your thirst as an indicator of when to drink water. But thirst isn't always an adequate gauge of your body's need for fluid replenishment.

The older you are, the less you're able to sense that you're thirsty. And during vigorous exercise, an important amount of your fluid reserves may be lost before you feel thirsty. So make sure that you're sufficiently hydrated before, during and after exercise. 

Increased thirst and increased urination, both in volume and frequency, can be signs and symptoms of diabetes. With diabetes, excess blood sugar (glucose) in your body draws water from your tissues, making you feel dehydrated.

To quench your thirst, you drink a lot of water and other beverages and that leads to more frequent urination.If you notice unexplained increases in your thirst and urination, see your doctor. It may not necessarily mean you have diabetes. It could be something else. And some people consume large amounts of water and experience increased urine output not associated with any underlying disease.



Staying safely hydrated

Make a conscious effort to keep yourself hydrated and make water your beverage of choice. Nearly every healthy adult can consider the following:

 Drink a glass of water with each meal and between each meal. 

Take water breaks instead of coffee or tea breaks. 

Substitute sparkling water for alcoholic drinks at social gatherings. 

If you drink water from a bottle,thoroughly clean or replace the bottle often. Every time you drink, bacteria from your mouth contaminate water in the bottle. If you use a bottle repeatedly, make sure that the bottle is designed for reuse. To keep it clean,wash your container in hot, soapy water or run it through a dishwasher before refilling it.

Though uncommon, it's possible to drink too much water.

Drinking excessive amounts can overwhelm your kidneys' ability to get rid of the water. This can lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood. People who are older, who have certain medical conditions such as congestive heart failure and cirrhosis, or who are taking certain diuretics are at higher risk of hyponatremia.

Tip Of The Month: Honey! Nature's Energy Booster

The benefits of honey go beyond its great taste. A great natural source of carbohydrates, which provide strength and energy to our bodies, honey, is known for its effectiveness in instantly boosting the performance, endurance and reduces muscle fatigue of athletes. Its natural sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost; while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar. So, to experience these health benefits of honey, here are a few tips for you:

1. Next time before you go for a workout,take a spoon of honey to enable you to go for the extra mile.

2. If you are feeling low and lethargic in the morning, instead of reaching out for a can of carbonated energy drink try honey. Spread it on hot toast or replace the sugar in your tea with it for a refreshing surge of energy.

3. If your kids are finding hard to cope with the physical strain from the buzzing activities at school, prepare them some sandwiches with honey, butter and ham to make sure they have enough energy to sustain through the day. My kids are delighted when they see me prepare warm honey water in their bottles. They couldn't care a bit about the health benefits of honey, but simply love the taste of it!

Immunity System Builder

Amongst the many health benefits of honey, what is most impressive to me is that honey can be a powerful immune system booster. It's antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy and fight disease. Start every brand new day with this cleansing tonic if you want to see this health benefit of honey: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

Honey is Anti-Cancer!

Honey does not cure cancer but what many people don't think enough of or have over looked is - honey possesses carcinogen-preventing and anti-tumor properties! Read more about honey's anti-cancer properties here: Honey is Anti-Cancer!

Honey Remedy for Ailments

For Cuts and Burns:

For thousands of years, honey has been recognized as one of the most natural home remedies to treat a wide range of ailments and complaints including yeast infection, athlete's foot, and arthritis pain. It's antiseptic properties inhibits the growth of certain bacteria and helps keep external wounds clean and free from infection. Honey has been used as a natural cure in first aid treatment for wounds, burns and cuts as it is able to absorb moisture from the air and promote healing. Its antibacterial properties prevent infection and functions as an anti-inflammatory agent, reducing both swelling and pain, and even scarring. It is widely believed that UMF Manuka is the preferred honey for wound dressing due to its strong antibacterial property.

For Hangovers:

When you get a hangover from drinking too much alcohol, combat its effects by applying honey remedy. Honey is gentle on the stomach and contains a mix of natural sugars such fructose which is known to speed up the oxidation of alcohol by the liver, acting as a 'sobering' agent. Follow this recipe: 15ml of liquid honey with 80ml of orange juice and 70ml of natural yogurt. Blend them together until smooth.

For Sore Throats:

One of the better known health benefits of honey is that it is able to help treat sore throats. Thanks to its antimicrobial properties, honey not only soothes throats but can also kill certain bacteria that causes the infection. Professional singers commonly use honey to soothe their throats before performances. The Chinese believe that excess "heatiness" in the body causes sore throat and taking honey drink can be helpful. Direction: Take a spoonful of honey to soothe the inflammation or gargle with a mixture of two tablespoons of honey, four tablespoons of lemon juice and a pinch of salt. Personally, whenever I have a sore throat or cough, I especially like to take warm water mixed with Manuka UMF honey which is well-known for its anti-bacterial healing properties.

For Sleepiness:

Unable to sleep? Use the famous Milk and Honey Remedy. Take a glass of hot milk with a teaspoon of honey to calm the soul and induce sleep. Or, add 1 or 2 teaspoons of honey to a cup of chamomile tea and sip.

Tip of the Month: Motivation

KIDS* PARENTS* GIRLFRIEND* I WANT TO PLAY SPORTS* HEALTH* I WANT TO LOOK GOOD* MY GRANDPARENTS* I WANT TO BE AT MY DAUGHTER'S WEDDING* I WANT TO BE ACTIVE* I LOVE TO RUN* I WANT TO PLAY FOOTBALL*I FEEL BETTER* SWIMMING* HUSBAND* CAMPING* FOOD* GOD* BASKETBALL* YOGA* CROSSFIT* MY DOCTOR* FIT FOR LIFE* FAMILY* PILATES* MASSAGE* LOVE* FRIENDS* THE GYM* SPA* WHATEVER IT IS, FIND YOUR MOTIVATION!

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