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What To Avoid If You Have High Triglycerides

If your doctor has told you that you have high triglycerides, take note. This number is a key measure of your heart health that you can do something about. Making smart lifestyle choices to bring down this number and improve your overall health really do work. They make a difference.

If your triglycerides are high, beyond following the recommendations of your own doctor, there are foods that experts identify as ones you’ll want to avoid, so you don’t unintentionally make things worse for yourself. Here are a dozen foods and beverages with high triglycerides are wise to avoid.

1. Starchy Vegetables

Veggies are good for you, but there are some that are better choices for watching your triglycerides. Limit your intake of corn and peas as the natural starchiness of both will be turned to triglycerides by your body. Try cauliflower, kale and mushrooms instead.

2. Baked Beans with Sugar or Pork

Beans are healthy, but when you add sugar or pork they become less of a smart choice. Look on the label of any product you buy to see how much sugar and fat you might be taking in as well. You might try black beans instead, as these are a wonderful natural source of fiber and protein, without the fat or added sugar.

3. Fruit

Sure fruit is delicious and good for you, by when you have high triglycerides, you want to limit yourself to 2 to 3 pieces per day. This will keep you from getting too many natural sugars. When it comes to dried fruit, remember your serving sizes are far smaller.

4. Alcohol

While a little bit of alcohol might be good for the heart, too much can drive up triglyceride levels in the rest of the body, thanks to the sugars that are a natural part of alcohol. Turns out too much sugar from any source, including alcohol, is trouble and this is the reason you may be told not to drink at all if your levels are particularly high.

5. Canned Fish in Oil

While fresh fish is good for you, fish that’s canned can be packed in oil and you’ll need to check the label to see. Go for canned fish; tuna for example, packed in water, or rinse thoroughly before using any fish packed in oil.

6. Coconut

You can find coconut water, milk, flakes, oil and even lots of the fruit itself. And while it may have health benefits, it’s also high in saturated fats so be aware and talk with your doctor about how much you should have.

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What To Avoid If You Have High Triglycerides Continued…

7. Starchy Stand Bys

Things like potatoes, pasta or cereals are naturally turned into triglycerides by the body. So while you can still have these foods, you need to watch how much and enforce the serving sizes very carefully. As a refresher, for breads a serving is one slice, for rice or pasta, 1/3 of a cup, for potatoes or cooked oatmeal ½ a cup.

8. Sugary Drinks

Like many of us, much of the sugar you take in each day comes from your glass… iced tea, regular soda, fruit juices or those delicious creamy coffee drinks all bring you more than you might think. Some of that sugar is turned into triglycerides so be sure to limit yourself to a cup (8 oz.) a day, and stick to that.

9. Honey or Maple Syrup

It’s easy to think that honey or syrup are healthier options for sweetening than refined white sugar, but just like sugar, they can bring up your triglycerides too. When you’re working on triglyceride levels, cut back on all sweeteners, not just the sugar you use at the table.

10. Baked Goodies

Yes, they do taste delicious and are often so hard to resist, but your high triglycerides make the saturated fat inside them (and the butter used to make them) something to seriously limit. You need to stay away from trans fats altogether and start being an active label reader so you can spot these things in the foods you buy.

11. High Fat Meats

No one is saying you have to ban meat from your diet, but you need to choose lean cuts and trim visible fat. Meat is a natural source of saturated fat, which is why you want to limit your intake as much as you can.

12. Butter/Margarine

Both have too much saturated and trans fats, and need to be replaced with olive oil when you cook meats or veggies or make a dressing for a salad. You might also try canola, walnut and flaxseed oils as other healthy alternative to use when preparing foods.

To your good health,

geralt / Pixabay

5 Tips To Prevent Alzheimer’s

These are are sobering numbers. Today estimates from the Alzheimer’s Association suggest that about 44 million people are coping with dementia the world over, with that number expected to triple by 2050 to 115 million. So many people… so much misery. To combat these frightening numbers, experts discussed the latest research at the 2014 Alzheimer’s Association International Conference held in Copenhagen, Denmark.

Here are five important discoveries that came from the conference.

1. Having hypertension in old age may actually protect your brain. Though high blood pressure is known as the “silent killer”, a new study out of the University of California suggest that if you’re over 90 years old, this condition can actually save your brain cells.

The team followed 625 subjects who developed hypertension in their 90s for up to a decade and found that their risk for dementia was 55% lower than those who had a medical history of hypertension. Naturally the study isn’t saying hypertension is good for you, especially considering that it is tied to many other bad things.

Instead, the study presents the idea that when it comes to normal blood pressure, a one-size-fits-all approach may not be right for older people.

2. Lifestyle changes are better made late than never at all. There are a number of changes to lifestyle that can lower the risk for late life cognitive impairment and Alzheimer’s. This finding comes as the result of a two-year clinical trial out of the Karolinska Institutet and the Finnish Institute for Health.

The work included 1,260 subjects who were from 60 to 77 years old. One group got a “lifestyle package” that included guidance on what to eat, physical activity and management of heart health risk factors, mental training and social function. The control group got standard health advice, and after two years, the lifestyle package group performed far better on tests of memory and thinking skills.

Start implementing those lifestyle changes at midlife and you can help fight off Alzheimer’s disease. It’s never too late.

3. Playing mental games makes your brain larger. Turns out middle-aged people who are avid game players tend to have bigger brains than those who didn’t do these kinds of activities according to a study that examined brain scans. Think of it like looking at muscle mass – bad when it’s small, good when it’s bigger.

When the researchers examined specific parts of the subject’s brains, they saw that that areas that tend to be damaged by Alzheimer’s disease were actually bigger. These larger areas are associated with higher scores on tests of cognitive ability. Mixing up the games, or engaging in another stimulating activity, is great for the brain – anything that offers a cognitive challenge keeps the brain in shape over the long haul.

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5 Tips To Prevent Alzheimer’s Continued…

4. Exercise benefits your brain. Being active appears to slow the progression toward dementia according to two sets of data out of the Mayo Clinic Study of Aging. What’s more, exercise positively influences how mild cognitive impairment and dementia present and progress.

In one group of subjects who had mild cognitive impairment, working out appeared to protect against developing dementia. Data for another group of healthy patients who exercised showed they were less apt to be diagnosed with cognitive impairment than those who did not exercise, either lightly or vigorously.

While not a cure, exercise is certainly good for your brain.

5. Alzheimer’s may soon be detected by a smell test. A test of your sense of smell might actually help your doctor tell if you are at risk of developing Alzheimer’s disease. Results from two separate projects find that those who were unable to identify some odors were more likely to experience cognitive impairment. The experts think that the brain cells that are key to a sense of smell may be killed off in the early stages of dementia. A simple, non-invasive diagnostic test would be a huge step forward.

With a test to spot the early symptoms, doctors believe they could intervene early and treat sooner, and this will slow the progression of this devastating disease.

To your good health,

Older_adult_exercise_with_tin_can.

Stronger Bones And Joints With These exercises

You’ve heard, over and over most likely, how good exercise is for the body. But if you’re not active right now, sitting comfortably on the couch (and happy that way) it’s hard to get up and get motivated. Experts suggest you ease into being more active; slow, steady progress over time is what you’re after. Forget the idea of measuring what you do against what another person is doing. The key is to get up, get started. Take that all-important first step.

One of the many reasons to exercise is what it does for an aging body. As we age, one of the many things we lose, is bone mass. There are exercises you can do that can slow (or even prevent) destructive diseases like osteoporosis, as well as many others. When it comes to your joints, experts suggest that the best protection is to have strong muscles around them.

Here’s more on the different types of exercises that are especially good for bones and joints, and how often you should do them.

Strength Training: 2 to 3 times per week

You can do this with hand held weights or resistance bands, set at an amount that will tire your muscle but not cause any pain in the joint. The best choice is to work each major muscle group (arms, legs, core) and give yourself a day off between strength training to let your body rest as your muscles actually get stronger as they recover. Don’t cheat yourself of this period.

Aerobic Workouts: 150 min. moderate activity a week, 30 min/5 days a week

Exercise that are considered weight bearing, like dancing, hiking, walking, climbing stairs can also be a smart way to build your bones and keep joints protected and in good shape. Workouts like swimming and biking aren’t considered weight-bearing activities, and though they are good for overall muscle tone, your lungs and heart, they aren’t a good choice if you’re looking strictly for bone support.

Exercises for flexibility: 3 days a week

Activities like stretching and yoga are especially good for your joints as you age because they help you hold onto range of motion. You’ll need to be careful that you don’t do too much stretching, and be sure to warm up for a bit first, you never want to stretch a cold muscle.

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Stronger Bones And Joints With These exercises Continued…

You might also want to add balance exercises to your workout three days a week. Just standing on one leg can help keep you from suffering a bone-breaking fall. Tai chi is another activity you might consider for improving balance.

When exercising it’s also important to do all you can to avoid hurting yourself. This is also where a personal trainer can be invaluable. These professionals can help you find the right workout, monitor your progress and celebrate with you when you achieve your goals. They also help you keep doing exercises correctly, which eliminates a leading cause of injury. Here are some other smart tips to injury proof any workout routine.

- Don’t just workout on the weekend, spread workouts over the whole week.

- Maintain good posture in any exercise you are doing.

- Avoid extreme positions (deep knee bends, crunches) that can harm your joints or put pressure on your spine.

- Work on exercises that target your back and abdominals to strengthen your core, a must for good body mechanics.

To your good health,

bluedge / Pixabay

When Eating Too Much Protein Affect Your Health

Protein, the building block of life, is good for you, right? But can it ever be trouble? Certainly, if you have damaged kidneys, otherwise moderate dietary intake of protein is fine. Even then, if you’re aiming to up how much protein you’re eating, do so gradually, as a sudden jump may not be the best thing for your body, though there isn’t much research on the topic. When eating lots of protein, experts do recommend drinking more water, and though this may (or may not) have a biological basis, it’s still a good practice.

So how much protein is too much? A good rule of thumb is try not to go over one gram of protein per pound of body weight. So a 185-pound person would want to take in under 185 grams of protein a day to stay healthy. Too much protein can cause dehydration and damage to kidneys. The best sources of protein have all the essential amino acids in the right amounts.

In general, animal proteins are considered better than plant proteins.

Protein is all-important these days, mostly because of research that’s found it keeps you feeling fuller, longer and therefore helps you lose weight. If you look at your grocery store shelves, you’ll see many products that call out protein on the label – granola bars, cereals, almond milk and juices are some of the items that typically advertise that they’re sources of protein.

Research that examined active male athletes and measured the urinary creatinine, albumin and urea found there were no significant changes in dosages of 1.25-2.80/kg bodyweight. The same lack of association has also been shown for postmenopausal women. Keep in mind these are healthy subjects.

When it comes to the kidneys and protein, there are functional changes in these organs related to your intake of this nutrient. Restricted protein diets are the norm for those who know they have kidney damage. This makes sense, as protein is known to be involved with renal function, and if not controlled for by diet could possibly accelerate (or not reduce) the loss of kidney function.

If you have kidney damage, check with your doctor on protein intake.

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Are Your Genetics Keeping You Fat? (1 tip to change fast)

Ever heard the excuse “I’m overweight because of my genetics”?

Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle.

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When Eating Too Much Protein Affect Your Health Continued…

The latest research appears to point to a “too much, too soon” situation as slower, more controlled changes don’t bring any adverse changes to the kidneys. Take home? Change your protein intake over a moderate length of time, not abruptly, for the best results.

And while normal dietary amounts of protein are also okay for the liver, there’s evidence that high protein refeeding after prolonged (over 48 hours) of fasting might cause injury to the liver. The current treatment standards for hepatic disease call for a reduction in protein intake. This is due to the chance of ammonia build up in the blood that could contribute to encephalopathy.

At least some work with animals suggests that the damage can become evident when going through periods of sufficient protein intake and then protein malnutrition. The evidence is still preliminary and more work will need to be done.

There is also no relation between protein intake and risk of bone fractures, which is a sign of bone problems. For postmenopausal women, soy protein seems to have a protective affect on bone mass, perhaps due to the isoflavones content.

To your good health,

AberroCreative / Pixabay

Disillusion About Weight Loss Beliefs.

There’s no denying obesity has become a pressing public health concern in recent years. Today, two thirds of U.S. adults are considered to be either overweight or obese, and there are similar trends appearing in other developed nations around the world. Experts wondered if beliefs about obesity might play a part in this and were able to demonstrate a relationship between a belief that carrying extra weight is caused by overeating or a lack of exercise and a person’s actual body mass index. The study appears in Psychological Science.

After an initial online survey, researchers Brent McFerran of the University of Michigan and Anirban Mukhopadhyay of Hong Kong University of Science and Technology found that people seem to hold one or two major theories in terms of obesity. Poor diet and lack of exercise were implicated by equal numbers of respondents, with genetics falling to a distant third place. Interestingly, those who put the blame on lack of exercise were heavier, and more apt to be classified as overweight or obese.

The teams wanted to take things a step further, and see if the pattern could be reproduced, what impact it might have on how people behave. To pursue the idea involved a series of studies in five countries on three continents. Data that came from subjects in Korea, the US and France showed that same pattern – people blamed diet or exercise for obesity. Those who blamed diet had lower BMIs than those who blamed lack of exercise.

The thing that came as a surprise was that these theories had an impact on BMI, beyond the factors we know about – socioeconomic status, age, education level, many medical conditions and sleeping habits. Could the link between beliefs and BMI have any influence on what the respondents ate themselves ?

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Disillusion About Weight Loss Beliefs. Continued…

A project involving Canadian subjects shed light on this question. Participants who associated obesity with lack of exercise ate a lot more chocolates than those who thought obesity was influenced more by diet. Work with participants in Hong Kong found that those who were primed to think about the impact of exercise ate more chocolate than those who were primed to think about diet. Both projects provide evidence that a person’s beliefs about obesity might very well impact our eating habits. And this has a direct influence on our body mass index.

So, if you want to lose weight, and you believe diet plays a role in obesity, you’ll start with making changes in this area. Similarly, if you think exercise has a good deal to do with extra weight, then you’ll up your activity level if you attempt to drop a few pounds.

Cutting calories is likely the more effective choice – people tend to “reward” themselves for exercise with a treat, often eating more calories in the reward than burned in doing the exercise. What’s more, people consistently overestimate the number of calories burned with exercise while routinely underestimating the number of calories they eat. In truth, most of us don’t have enough time in the day to “exercise off” all the calories we take in during a single 24 hours.

This is the first study to make a direct connection between a person’s beliefs and the obesity epidemic. Going forward, public health initiatives may need to focus on core beliefs just as strongly as they do on encouraging healthy behaviors. Tell people how eating too many calories is the main cause of weight gain.

To your good health,

geralt / Pixabay

10 Ways To Relieve Work Stress

We all know the feeling of work stress… it’s nasty and never ending. Sometimes stress can be motivating to be sure, but when it gets into the excessive ranges that’s when you need to take steps to manage things. So what is the best way to cope? Start by focusing on the positive aspects of your day, even if they’re the most simple, smallest things ever, to help improve your mood and confidence level.

Work stress can kick in because of things like a formal warning from a supervisor, bullying or victimization, more demands on fewer resources and management changes. Some of the symptoms most often associated with stress include a pounding heart or palpitations, dry mouth, headaches, odd aches and pains and a loss of appetite for both food and sex. Often people suffering stress assume they are alone, and potentially losing their mind. Neither is true.

Here are some good stress management tips for the workplace that help…

1. Write your stressors down, especially if you’re feeling overwhelmed. Jotting all the things pressing for your attention on paper (or electronically, as you like) can help you see things differently. You can prioritize more easily and move forward without feeling as tense and overwhelmed.

2. Call a loved one, as taking to someone you love; ups the levels of oxytocin, a feel good hormone in your body, and is bound to put a smile on your face.

3. Listen to music, as melodies offer a distraction that eases muscle tension and reduces levels of the stress hormone cortisol. In fact, studies have found that listening to Mozart can improve your creativity, communication skills and task performance. Imagine that.

4. Switch your morning beverage for a nice tall glass of ice-cold milk. It’s been shown to up your levels of serotonin, the feel-good hormone, and help you handle everyday tension.

5. Don’t take work home with you, as those who do have been found to be 20 times more likely to suffer heart problems. Stay late and get the job done – it’s quieter after hours. Plus when you leave work you’ll really be able to leave it behind you, with a sense of accomplishment.

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10 Ways To Relieve Work Stress Continued…

6. Stand your ground when warranted, while saying “yes” to added work might earn you brownie points in the short term, failing to deliver is a long term career killer. Have confidence in what you can, and can’t deliver and remind yourself that if you take on too much, you risk doing nothing well.

7. De-clutter your workspace as this help to clear your mind. Working in a clean, orderly place removes unneeded distractions (like cleaning up that mess) and helps you be more productive.

8. Count to ten in a foreign language. This type of mental activity distracts the mind quickly and efficiently enough to short-circuit your stress response. Take a few deep, cleansing breaths when you finish.

9. Walk away for 15 minutes, excuse yourself (if needed) and leave your work area. Go someplace where you can do some simple stretches which will leave you feeling calmer, and keep you from a career-busting boil over.

10. Play a video game, yup that’s right. Playing a simple, non-violent game can ease stress and lift your mood as well.

Remember that how you deal with stress in the workplace can foster some pretty unhealthy coping strategies. People smoke, drink too much, take other risks – none of these are good choices for your health (or career) over the long term. Recognizing and managing stress is a far better, healthier way to go.

To your good health,

Lazare / Pixabay

10 “Feel Good” Tips To Start The Day

Starting the day off right really can make all the difference. What happens in those moments after you wake up does set the tone for the rest of the day. When things go smoothly you feel less stressed, capable to face what’s coming; when things go wrong, run behind, the day can’t end fast enough.

While it’s impossible to avoid bad mornings, here are ten simple things you can do, right at the start of your day, to keep your mood upbeat, have yourself ready for the day.

1. Plan on spoiling yourself, give yourself 30 seconds to think of one nice thing you can do for yourself that day, and do it. Whatever you enjoy, planning it first thing in the morning will help you feel more upbeat, before you even get out of bed.

2. Eat a well-balanced breakfast by starting your morning with a mix of complex carbs and proteins you’re getting things off on the right track. Eating a good breakfast keeps you feeling full until lunchtime, giving you energy to manage the tasks ahead. Try oatmeal or toast and peanut butter. Plus, indulge yourself with a moderate amount of caffeine, about 2 cups a day, as this also has been shown to raise mood and sharpness.

3. Get some fresh air, doing some exercise outside, even if you only have a few minutes, will have you feeling better. Just 5 minutes outside is all you need, so take a walk, a pass through your garden or just open a window and breathe in. The same benefit comes by exercising near water or with water sounds in the background.

4. Listen to the sounds of nature, whether recorded or simply with the window open. People have been shown to recover from stress more quickly when listening to recorded nature sounds, so adding these to your morning can really help your mood.

5. Focus on feeling good, after you wake, take five deep breaths and make the conscious decision to feel good for that day. Even as you run across frustrations and challenges, taking time to do this simple exercise makes you more inclined to breathe and stay mindful, rather than react emotionally, when challenges arrive. During the day, take five deep, intentional breaths and remind yourself of your choice to have a good day.

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6. Drink hot chocolate. Research has found that sipping a drink that is a natural source of cocoa flavonols helped mood and levels of alertness in study subjects.
It’s a delicious alternative to coffee or tea.

7. Assess your body, don’t jump right up in the morning, instead take five minutes to pay attention to your body and how it’s feeling. Then do some light stretching while taking deep breaths and you will find yourself more in touch, and present than before.

8. Imagine the negative, that is, think about a positive thing in your life now and imagine what you life would be without that blessing. Imagine yourself without that dream job, unmarried or without children. This technique has actually been shown to improve mood more than thinking of the positive event itself.

9. Breathe in the scent of mint as researchers have found that sniffing peppermint improved mood and attention while also fighting tiredness. Try inhaling the scents of essential oils just as you wake up. Peppermint gum is another good option as well.

10. Smile, because this is a gesture you can do anywhere, a simple, natural way to change your own mood, and the moods of those nearby as well.

To your good health,

Unsplash / Pixabay

Timing Of Meals May Impact Weight Loss

You’ve always heard eating later in the day isn’t so good for weight loss, now there’s science to back up the bit of weight loss wisdom. A new study appearing in the International Journal of Obesity finds that eating at certain times of day led to more weight loss in some subjects compared to those who ate the same number of calories but at another time.

The team of Spanish researchers from the University of Murcia, as well as others from Tufts University, took heart from animal research that found a relationship between time of feeding and weight
control, and wanted to see if the same was true for people.

The research included 420 overweight adult participants who took in equal calories in a weight loss program that lasted 20 weeks. The research was conducted in clinics in the southeastern part of Spain and the subjects were evenly divided between men and women, and those who ate their lunch before or after 3:00 in the afternoon. Lunch made up about 40% of daily calories for the eating plan they were following.

All the subjects ate a Mediterranean style diet, a plan that includes lots of fruits and veggies, fish, low fat dairy and very little red meat. They also got similar amounts of sleep and took in the same amount of calories and did the same amount of activity. They showed no differences in two well-known appetite hormones, leptin and ghrelin.

Those who ate lunch just before, or at 3:00 pm lost an added 5 pounds compared to those who ate lunch later in the day. Late eaters also tended to skip breakfast (or ate fewer calories at this meal), another possible factor in their lack of pounds lost. Also of note, these subjects showed lower insulin sensitivity, which brings down the risk of diabetes. Interesting that most Americans eat their biggest meal later on in the day, at dinnertime.

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Timing Of Meals May Impact Weight Loss Continued…

The finding does fall in with conventional diet wisdom that warns about late night snacking or heavy meals after 7:00 at night. Study senior author Frank Scheer, Ph.D., MSc, who is director of the Medical Chronobiology Program at Brigham and Women’s Hospital, points out that your body is naturally equipped to deal with sugar in food in the morning rather than at night. This makes it more likely that what you’ve eaten later on in the day sticks around as added pounds.

Most weight loss experts encourage people to have a good breakfast to start the day, and then a nutritious lunch and eat more lightly at dinner. Remember, real weight loss comes from burning more calories than you take in, though paying careful attention to when in the day you ingest those calories may also be important to successful weight loss efforts.

The real value of the research is in helping to identify what factors and variables need to be examined in future work when trying to look at the time of day you eat meals and weight loss. Still it’s the first large prospective study to show that timing of meals can predict how effective your weight loss might be. More work is sure to come.

To your good health,

flyupmike / Pixabay

14 Food Combos To Improve Your Life, Part 2

Here’s the second half of our list of food combinations that are readily available, tasty and a whole lot better for you than eating either of the two foods by themselves. Here are the final seven…

1. Yogurt + Bran Cereal = Improved Digestion

A cup of yogurt is full of good bacteria that work even better when paired with the prebiotics in 3/4of a cup of wheat brain. Prebiotics are the nourishment for the probiotics, helping them thrive even better in the digestive system, so they can do the work they need. Watch for yogurt brands that have the words “live and active cultures” on the label.

2. Apricots + Almonds = Plaque-Free Arteries

This combo helps keep bad LDL cholesterol from oxidizing, the process that takes place whenever LDL reacts with free radicals. Oxidized LDL is harmful as it encourages the buildup of plaque in the arteries. Research finds that the natural phytochemicals in almonds cut LDL oxidation when paired with antioxidant vitamins C and E, both in apricots.

3. Yogurt + Blueberries = Strong Body

Research shows that blueberries help keep you focused during your workout, while yogurt’s protein helps heal the little tears in muscles that happen as part of exercise. The carbs in both yogurt and fruit replenish your muscles with glycogen, a stored type of energy; and the protein in yogurt serves to stimulate a hormone that brings those energizing carbs into your muscles. Your body is most efficient at absorbing these nutrients when eating in the first 15 minutes after your exercise.

4. Extra-Virgin Olive Oil + Tomatoes = Disease Defense

Tomatoes have four major carotenoids plus three potent antioxidants that can help fight both cancer and heart disease. You’ll absorb more of the protective nutrients if you eat them with the extra virgin olive oil that’s loaded with monounsaturated fats and slows digestion so you can take in more of them. Add some olive oil to your next marinara sauce and see what happens.

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14 Food Combos To Improve Your Life, Part 2 Continued…

5. Oatmeal + Strawberries = Strong Heart

Oats have two key phytochemicals shown to work synergistically with vitamin C to cut the harmful effects of LDL (bad) cholesterol and help prevent plaque buildup that can cause heart attacks. A half-cup of sliced strawberries with your bowl of oatmeal in the morning is a healthy, tasty start to your day

6. Cinnamon + Whole Grain Toast = More Energy, Faster Weight Loss

Sprinkling on the cinnamon can help keep your blood sugar at a healthy level and this keeps your energy level stable and hunger at bay. Cinnamon was found to show the rate that the stomach empties after meals. Use whole grain bread and a teaspoon of fresh cinnamon.

7. Garlic + Onion = Head To Toe Protection

Both these veggies have many organosulfur compounds, chemicals in the plant that help the heart, keep arteries flexible and free of plaque. Eating these together means you are covering your nutrient bases and upping your chance of getting the most healthful compounds in a single serving. Cooking these two together makes a great tasting base for soups, sauces or sauté with broccoli with olive oil for a tasty side dish.

To your good health,

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14 Food Combos To Improve Your Life, Part 1

Isn’t it great when two good things combine to create something even better? This is exactly the case with the food combos we’re sharing with you here. All seven are readily available, tasty combos you can add to your diet right away.

1. Green Tea + Lemon = Healthy Heart

Green tea is good for the heart due to catechins, a powerful antioxidant that’s naturally abundant in green tea. When researchers added lemon juice to the tea, the availability of those beneficial catechins skyrocketed, from 20% to 80%.

2. Broccoli + Tomatoes = Cancer Fighting

Cancer fighters on their own, research finds that eating these two veggies together might be even better. Eating tomato and broccoli at the same time was more effective at slowing down the growth of malignant prostate tumors than eating either veggie alone. Try a pizza topped with broccoli or sprinkle florets over a plate of pasta and sauce.

3. Red Bell Peppers + Black Beans = Better Immunity

You absorb more immune boosting plant iron from the beans when you add in a few red bell peppers. The iron in beans exists in a form known as non-heme iron that’s harder for your body to take in, but adding a dose of vitamin C (like in red peppers) convers the iron into a type that’s easier for the body to absorb. Add some red bell peppers to your next batch of chili.

4. Eggs + Mango = Firmer Skin

To keep your skin looking firm, try eating a combination of eggs and mango, as the eggs are naturally rich in two amino acids essential to the formation of skin plumping collagen. Foods that have lots of vitamin C, such as mango, work with these acids to help boost the production of collagen. This restores lost stores in the body and can really improve the look of your skin. Try an omelet with fresh chunks of mango for breakfast.

Continues below…


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14 Food Combos To Improve Your Life, Part 1 Continued…

5. Green Tea + Black Pepper = Smaller Waistline

A cup of green tea with dinner, and a half-teaspoon of black pepper shaken over your meal and you’ll boost the absorption of EGCG (an antioxidant in green tea tied to burning calories) by 130%. What’s more, those who drink green tea with a meal say they feel fuller and are less apt to go for a second helping than those drinking water.

6. Radicchio + Kale = Stronger Skeleton

You’ll take in even more of kale’s calcium by combining it with some radicchio. The colorful veggie is a major source of inulin, a carb that naturally enhances calcium absorption in the digestive tract. Try these two tasty greens in your next salad.

7. Avocado + Green Salad = Complexion Protection

You’ll absorb more of the good for your skin plant compounds (carotenoids) from a salad by adding a bit of avocado, full of healthy monounsaturated fats. This combo helps you absorb up to 15 times more carotenoids than if you didn’t eat your salad with avocado. It seems that carotenoids need some fat to be best taken in by the body, so add a half of an avocado into your next salad to reap double benefits.

That’s all for part 1, watch for part 2 coming soon.

To your good health,

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