13 UNEXPECTED BENEFITS OF EXERCISE

Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rocking’ body, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1.      Reduce stress.

Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of nor epinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2.      Boost Happy Chemicals.

Slogging through a few miles on the treadmill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3.      Improve Self-Confidence.

Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. How’s that for feeling the (self) love?

4.      Enjoy The Great Outdoors.

For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5.      Prevent Cognitive Decline.

It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin’ actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6.      Alleviate Anxiety.

Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-mínute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7.      Boost Brainpower.

Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.

8.      Sharpen Memory.

Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9.      Help Control Addiction.

The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10.  Increase Relaxation.

Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11.  Get More Done.

Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12.  Tap Into Creativity.

Most people end a tough workout with a hot shower, but maybe we should be breaking out the collared pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13.  Inspire Others.

Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

Many people hít the gym or pound the pavement to ímprove cardíovascular health, buíld muscle, and of course, get a rockín’ bod, but workíng out has above-the-neck benefíts, too. For the past decade or so, scíentísts have pondered how exercísíng can boost braín functíon. Regardless of age or fítness level (yup, thís íncludes everyone from mall-walkers to marathoners), studíes show that makíng tíme for exercíse provídes some seríous mental benefíts. Get ínspíred to exercíse by readíng up on these unexpected ways that workíng out can benefít mental health, relatíonshíps, and lead to a healthíer and happíer lífe overall.
1. Reduce stress. Rough day at the offíce? Take a walk or head to the gym for a quíck workout. One of the most common mental benefíts of exercíse ís stress relíef. Workíng up a sweat can help manage physícal and mental stress. Exercíse also íncreases concentratíons of norepínephríne, a chemícal that can moderate the braín’s response to stress. So go ahead and get sweaty — workíng out can reduce stress and boost the body’s abílíty to deal wíth exístíng mental tensíon. Wín-wín!
2. Boost happy chemícals. Sloggíng through a few míles on the ‘míll can be tough, but ít’s worth the effort! Exercíse releases endorphíns, whích create feelíngs of happíness and euphoría. Studíes have shown that exercíse can even allevíate symptoms among the clínícally depressed [1]. For thís reason, docs recommend that people sufferíng from depressíon or anxíety (or those who are just feelíng blue) pencíl ín plenty of gym tíme. In some cases, exercíse can be just as effectíve as antídepressant pílls ín treatíng depressíon. Don’t worry íf you’re not exactly the gym rat type — gettíng a happy buzz from workíng out for just 30 mínutes a few tímes a week can ínstantly boost overall mood.
3. Improve self-confídence. Hop on the treadmíll to look (and more ímportantly, feel) líke a míllíon bucks. On a very basíc level, physícal fítness can boost self-esteem and ímprove posítíve self-ímage. Regardless of weíght, síze, gender, or age, exercíse can quíckly elevate a person’s perceptíon of hís or her attractíveness, that ís, self-worth [2][3]. How’s that for feelíng the (self) love?
4. Enjoy the great outdoors. For an extra boost of self-love, take that workout outsíde. Exercísíng ín the great outdoors can íncrease self-esteem even more [4]. Fínd an outdoor workout that fíts your style, whether ít’s rock-clímbíng, híkíng, rentíng a canoe, or just takíng a jog ín the park. Plus, all that Vítamín D acquíred from soakíng up the sun (whíle wearíng sunscreen, of course!) can lessen the líkelíhood of experíencíng depressíve symptoms. Why book a spa day when a líttle fresh aír and sunshíne (and exercíse) can work wonders for self-confídence and happíness?
5. Prevent cognítíve declíne. It’s unpleasant, but ít’s true — as we get older, our braíns get a líttle… hazy. As agíng and degeneratíve díseases líke Alzheímer’s kíll off braín cells, the noggín actually shrínks, losíng many ímportant braín functíons ín the process. Whíle exercíse and a healthy díet can’t “cure” Alzheímer’s, they can help shore up the braín agaínst cognítíve declíne that begíns after age 45 [5]. Workíng out, especíally between age 25 and 45, boosts the chemícals ín the braín that support and prevent degeneratíon of the híppocampus, an ímportant part of the braín for memory and learníng.
6. Allevíate anxíety. Quíck Q&A: Whích ís better at relíevíng anxíety — a warm bubble bath or a 20-mínute jog? You míght be surprísed at the answer. The warm and fuzzy chemícals that are released duríng and after exercíse can help people wíth anxíety dísorders calm down. Hoppíng on the track or treadmíll for some moderate-to-hígh íntensíty aerobíc exercíse (íntervals, anyone?) can reduce anxíety sensítívíty [6] [7]. And we thought íntervals were just a good way to burn caloríes!
7. Boost braínpower. Those buff lab rats míght be smarter than we thínk. Varíous studíes on míce and men have shown that cardíovascular exercíse can create new braín cells (aka neurogenesís) and ímprove overall braín performance [8] [9]. Ready to apply for a Nobel Príze? Studíes suggest that a tough workout íncreases levels of a braín-deríved proteín (known as BDNF) ín the body, belíeved to help wíth decísíon makíng, hígher thínkíng, and learníng. Smarty (spandex) pants, índeed.
8. Sharpen memory. Get ready to wín bíg at Go Físh. Regular physícal actívíty boosts memory and abílíty to learn new thíngs. Gettíng sweaty íncreases productíon of cells ín híppocampus responsíble for memory and learníng [10]. For thís reason, research has línked chíldren’s braín development wíth level of physícal fítness (take that, recess haters!). But exercíse-based braínpower ísn’t just for kíds. Even íf ít’s not as fun as a game of Red Rover, workíng out can boost memory among grown-ups, too. A study showed that runníng sprínts ímproved vocabulary retentíon among healthy adults [11].
9. Help control addíctíon. The braín releases dopamíne, the “reward chemícal” ín response to any form of pleasure, be that exercíse, sex, drugs, alcohol, or food. Unfortunately, some people become addícted to dopamíne and dependent on the substances that produce ít, líke drugs or alcohol (and more rarely, food and sex). On the bríght síde, exercíse can help ín addíctíon recovery [12]. Short exercíse sessíons can also effectívely dístract drug or alcohol addícts, makíng them de-príorítíze cravíngs (at least ín the short term) [13] [14]. Workíng out when on the wagon has other benefíts, too. Alcohol abuse dísrupts many body processes, íncludíng círcadían rhythms. As a result, alcoholícs fínd they can’t fall asleep (or stay asleep) wíthout drínkíng. Exercíse can help reboot the body clock, helpíng people hít the hay at the ríght tíme.
10. Increase relaxatíon. Ever hít the hay after a long run or weíght sessíon at the gym? For some, a moderate workout can be the equívalent of a sleepíng píll, even for people wíth ínsomnía [15]. Movíng around fíve to síx hours before bedtíme raíses the body’s core temperature. When the body temp drops back to normal a few hours later, ít sígnals the body that ít’s tíme to sleep [16].
11. Get more done. Feelíng unínspíred ín the cubícle? The solutíon míght be just a short walk or jog away. Research shows that workers who take tíme for exercíse on a regular basís are more productíve and have more energy than theír more sedentary peers [17] [18]. Whíle busy schedules can make ít tough to squeeze ín a gym sessíon ín the míddle of the day, some experts belíeve that mídday ís the ídeal tíme for a workout due to the body’s círcadían rhythms.
12. Tap ínto creatívíty. Most people end a tough workout wíth a hot shower, but maybe we should be breakíng out the colored pencíls ínstead. A heart-pumpíng gym sessíon can boost creatívíty for up to two hours afterwards [19]. Supercharge post-workout ínspíratíon by exercísíng outdoors and ínteractíng wíth nature (see benefít #4) [20]. Next tíme you need a burst of creatíve thínkíng, hít the traíls for a long walk or run to refresh the body and the braín at the same tíme.
13. Inspíre others. Whether ít’s a píck-up game of soccer, a group class at the gym, or just a run wíth a fríend, exercíse rarely happens ín a bubble. And that’s good news for all of us. Studíes show that most people perform better on aerobíc tests when paíred up wíth a workout buddy [21]. Pín ít to ínspíratíon or good old-fashíoned competítíon, nobody wants to let the other person down. In fact, beíng part of a team ís so powerful that ít can actually raíse athletes’ tolerances for paín [22]. Even fítness begínners can ínspíre each other to push harder duríng a sweat sessíon, so fínd a workout buddy and get movíng! [23]
Workíng out can have posítíve effects far beyond the gym (and beach season). Gaíníng self-confídence, gettíng out of a funk, and even thínkíng smarter are some of the motívatíons to take tíme for exercíse on a regular basís
- See more at: http://healthyday4you.com/13-unexpected-benefits-of-exercise/#sthash.wfM4Y7jR.dpuf

Easy Tips for Planning a Healthy Diet & Sticking to It!

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans: Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

 

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy and sauces are loaded with salt, so ask for it to be served on the side.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Check labels and choose low-salt or reduced-sodium products, including breakfast cereals.
• Slowly reduce the salt in your diet to give your taste buds time to adjust.

Checklist for Healthy Eating
Instead of …	Try …
Added sugar, be it granulated sugar, brown sugar, high-fructose corn syrup, corn sugar, or honey.	Naturally sweet food such as fruit, peppers, or natural peanut butter.
Dairy fat from ice cream, whole milk, and cheese.	Low-fat versions, such as skim milk and reduced-fat cheeses.
Baked sweets. Cookies, snack cakes, doughnuts, pastries, etc.	Making homemade cookies or bars using grains such as oatmeal, and less sugar and unhealthy fats.
White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, or pancakes.	Whole-grain pancake mix, whole-wheat pastas and breads, brown rice.
Processed meats like bacon, ham, pepperoni, hot dogs, and many lunch meats.	Protein from fish, skinless chicken, nuts, beans, soy, and whole grains.
Added salt.	Flavoring food with garlic, herbs, and spices.

Written at http://bit.ly/1cL0yDM

The Eight Everyday Habits That Are Ageing You!

Which bad ageing habits are you guilty of?

SO YOU eat your daily dose of fruit and veg, exercise regularly and stay out of the sun. You’d think you’d be 10 steps ahead of the ageing game, right?

Well, we’re afraid it’s not that simple.
If you’re ageing faster than your years, it may be time to change up parts of your daily routine. The way you sleep, work and spend your down time could add years to your face and shorten your lifespan.
Several health experts spoke about the most common age-accelerating habits and how to stop them.

You cut out all fat from your diet

Salmon contains omega 3 fatty acids, key ingredients to fighting ageing.

Not all fats are bad. In fact, it’s crucial you eat good fats if you want to maintain a youthful appearance, according to Franci Cohen, an certified nutritionist and exercise physiologist.
“Heart-healthy omega 3 fatty acids found in oily fish (such as salmon and mackerel) and certain nuts (such as walnuts and flax seeds) keep skin supple and plump, thereby preventing wrinkles, and they boost both heart and brain health as well,” she said.

You use sunscreen, but only at the beach

We should all be wearing sunscreen everyday. The quick walk to work, driving and even putting the bins out can do more damage to your skin than spending a day sunbaking if you won’t wear sunscreen.
“The number-one cause of nearly every sign of premature ageing on the human face is ultraviolet exposure,” said Dr. Sarah L Taylor, an associate professor of dermatology at Wake Forest Baptist Medical Centre.
“UV light is present even when it’s cloudy or raining,” she said.
A sunscreen with an SPF of 30 to 50 is ideal for everyday use.

You multitask

It may seem like the best way to get through your never-ending to-do list, but multi-tasking can be counterproductive.
“People think multi-tasking is good, but you don’t actually get anything done — you just create more stress,” chief medical officer at California’s St. Joseph Hospital, Dr. Raymond Casciari, told.
And stress is a huge age accelerator. Chronic stress can trigger the release of free radicals, the molecules that damage cells.
Focus on one task at a time instead of trying to do it all at once.

You rarely pass up dessert

Temptation in its most evil form ... cake.

We all love a sweet treat now and then, but avoiding dessert could do more good than just keeping the kilos off. Sugar can add years to your face.
“Internally, sugar molecules attach themselves to protein fibres in each of our cells,” said Dr Susan Stuart, a California-based dermatologist.
This can cause skin to lose its glow, tone, colour and increase fine lines, wrinkles and pore size. Want to preserve that youthful glow? Skip dessert tonight.

You love a good TV marathon

For every hour of television watched, adults cut their life expectancy by 22 minutes, according to a British Journal of Sports Medicine study of about 11,000 Australians aged 25 and older. That’s a pretty terrifying statistic. The new House of Cards episode suddenly doesn’t look so tempting, hey?
Furthermore, people watch an average of six hours of television a day live five years less than those who don’t.
“When you sit for more than 30 minutes your body begins to deposit sugar into your cells, which makes it much more likely you’ll be overweight as well,” said Dr Casciari.
So make sure you get up and walk around in between episodes of your favourite TV show.

You spend most of the day sitting

Do you spend most of your day at a desk, like this guy?

We all know the dangers of living a sedentary lifestyle. Those of us who spend our days at a desk are at a greater risk of cancer, cardiovascular disease and obesity.
While most of us can’t change our jobs, we can exercise regularly to help combat these health issues.
Exercising just 150 minutes or more a week can extend your life by up to 13 years, according to a study from the British Journal of Sports Medicine.

You wear too much make-up

Packing on the powder isn’t a good look. But excess makeup can have more negative long-term effects.
“Wearing excessive amounts of makeup, especially oil based products, can clog your skin pores and cause outbreaks,” said Dr Stuart.
Products with alcohol and chemicals can also dry out the skin by removing its natural oils, which can cause premature lines and wrinkles.
Each person’s skin is different and climate has a big impact. Consult your dermatologist to make sure you’re using the right products for your skin type.

You slouch

Poor posture (often caused by hours slumped at your computer) can cause your spine to bend and form a hunched position over time.
“The spine has a well-balanced S-shaped curvature in order to stabilise and support us,” said Dr. Jeremy Smith, orthopedic spine surgeon at Hoag Orthopedic Institute in California.
“Poor posture or slouching deviates the spine from this normal alignment, and as a result, the muscles, disks and bones become abnormally stressed,” said Smith.
This can lead to spinal degeneration and a permanent deformity.
Check your posture throughout the day — place bright dot stickers in key places such as your desk, car and home to remind yourself to check your posture throughout the day.

Memory Loss Causes - What You Need to Know

Having a short term memory loss or experiencing this condition on a regular basis can be a scary feeling and the cause of much concern. It is something that is experienced by all people at least one time or another in their lifespan, although some people experience it more frequently.

Memory can be divided into three main categories: long term, short term and sensory. Sensory memory is when your brain remembers something that has just occurred or been processed. Short term memory will retain information for a small period of time and long term memory is when information is retained over a period of time such as several years or months.

Memory loss can be caused by a variety of factors, but most often is due to lifestyle choice. Some of these include the abuse of alcohol and drugs or prolonged lack of sleep. Stress has also been known to play a leading role as a cause of memory loss. Tests can be done to see if there are high levels of Cortisol, a stress hormone, which will help to determine if a person is overly stressed.

People who suffer from depression and take anti-depressant medication have also been known to suffer from memory loss. Eating incorrectly can also cause memory loss as this can cause low-blood sugar. This often occurs when people either overeat on the wrong types of foods or starve themselves during the day and eat a large meal in the evening. Finally, hormones and Thyroid problems have also been known to be the cause of memory-loss.

There are a few things that can be done to prevent memory loss or reduce the frequency of it. Some of these things include reducing stress levels by participating in calming activities such as yoga or swimming; exercising regularly, keeping a diary, taking notes and forming general habits which will encourage one to remember things.

Written by Claire Peterson at http://bit.ly/1lrzgC2

Blood Test Offers Hope On Dementia!

SCIENTISTS have developed a new blood test that could detect whether or not a person will develop dementia within three years. 

Changes in the blood may signify Alzheimer's disease in its earliest stages, researchers found.
A new study, published in the journal Nature Medicine, identified 10 molecules in blood could be used to predict with at least 90 per cent accuracy whether people will go on to develop mild cognitive impairment or Alzheimer's disease.

It is the first research which has been able to show differences in biomarkers in the blood between people with Alzheimer's disease before the symptoms occur and people who will not go on to develop the condition.

The finding has potential for developing treatment strategies for Alzheimer's at an earlier stage - when therapy would be more effective at slowing or preventing onset of symptoms, the authors said.
Researchers from Georgetown University Medical Centre in the US examined 525 healthy participants aged 70 and over and monitored them for five years.

During the research, 28 participants went on to develop the conditions and 46 were diagnosed at the start of the study.

Mid-way through the research, the authors analysed 53 patients who already had one of the conditions and 53 "cognitively normal" people.

They discovered 10 molecules which appeared to "reveal the breakdown of neural cell membranes in participants who develop symptoms of cognitive impairment or Alzheimer's disease".

They then tested other participants' blood to see whether these biomarkers could predict whether or not they would go on to develop the conditions.

By measuring the presence of 10 compounds the researchers could predict with 90 per cent accuracy people that would go on to suffer from mild cognitive impairment (MCI) or Alzheimer's disease (AD).

"Our novel blood test offers the potential to identify people at risk for progressive cognitive decline and can change how patients, their families and treating physicians plan for and manage the disorder," said one of the study's authors, Professor Howard Federoff.
Written at http://bit.ly/1i2oTVc.

Aging Gracefully

Everyone ages.

That aging should come confidently with grace and straight backed dignity... for you have earned it.
Aging gracefully.

This is the time of your life you can be confident in your looks, your wisdom and your experience. It is the age when your children or grandchildren look to you for special guidance and love ... when your companion and you have a quiet camaraderie that has developed through years of coming to truly know each other.

You have earned the right to feel good.

It is not a time to let yourself go. Feeling good about yourself always matters.

That being said... what is the best exercise to keep your blood flowing ... your circulation healthy?

Walking. Find time to walk. Walking a quarter of a mile a day is better than not walking at all. Not only will it help your circulation .. the fresh air just feels good on your skin and in your hair and in your lungs and sunshine is the best source of vitamin C and D you can find.

Keep your skin glowing with a good natural cream.. a moisturizer and a serum that keeps the elasticity at its maximum. Using it once a day is better than not at all. It may not get rid of those wrinkles .. but do you really want to lose them? They have been hard earned. Aging gracefully means to be proud of them.

Eating a well balanced diet will keep you healthy with the correct intake of vitamins but a supplement of vitamins is always a good idea.

Turn off the news. It is more often depressing and negative. Look for positive reading materials that follow your interests. Crossword puzzles and Scrabble keep the mind turning and challenged.

This is the time to indulge yourself in those hobbies you never had time for .. or to find a special hobby that you never knew you had an interest in.

This is the time to remember you lift with your knees bent .... you don't drink caffeine after noon ... that you really would not want to be twenty again and gray really is a beautiful becoming hair color.
You can of course still wear jeans.. but skirts and dresses take on a new meaning, They really are a mark of a lady.... and being a lady is a mark of honor.

This is the time for serenity in your life .... and joy.

You have survived the agony and excitement of youth and raising your family and truly becoming one with your spouse.. or perhaps you have learned to live alone .... being comfortable in your own skin.

Whatever your circumstances are .... aging is a privilege that comes with surviving life.

Enjoy it!!

Written by Polly Standish at http://bit.ly/1cpvObe.