What’s The Latest Weight Loss Trend? Sleep

It’s true… a new commentary appearing in the Canadian Medical Association Journal (CMAJ) suggests that being sure you’re getting enough sleep is just as vital to your weight loss efforts as eating right and exercising regularly. It’s not just because more time sleeping gives you less time to eat (or feel hungry), being fully rested gives you an edge in terms of resisting temptation and having the energy to really push yourself during workouts.

The research mentioned in the CMAJ commentary is making correlational links between poor sleep and trouble losing weight. A growing body of evidence shows that sleeping habits are an important part of successful weight loss efforts. But it’s not as simple as this according to study lead Dr. Jean-Phillippe Chaput of the Children’s Hospital of Eastern Ontario Research Institute in Canada.

The research from the commentary found that adults who cut their sleep time while on a calorie restricted diet didn’t lost as much weight as those subjects who got enough sleep each night. In one bit of research, those who got 6 hours of sleep lost less body fat than those who were getting over 8 hours of sleep per night. This isn’t the first time there’s been a link found between sleep and losing weight.

In 2010 research appearing in the Annals of Internal Medicine found that dieters who slept badly lost less body fat than those who got enough sleep each night. Better quality sleep also helped women lose weight more successfully according to research that appears in the journal Obesity from a study earlier this year.

More and more it’s looking like sleep is critical for better weight loss, and perhaps a reduction in body fat. Not getting enough sleep is all too common in our 24/7 hyper connected, over scheduled world, which means you’ll have to make an extra effort to turn off the devices… to make your room a quiet, comfortable place… and to get to sleep at the same time each night, even on weekends, holidays and vacations.

Continues below…


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What’s The Latest Weight Loss Trend? Sleep Continued…

Being sleep deprived has you eating more because you just feel hungrier and hormones may be behind it all. Anyone who’s survived a sleepless night knows that it’s harder to restrict yourself… to resist temptation… to work out as you should when you’re tired. You just don’t have the energy to stick to your weight loss goals.

Recommendations for sleep vary, and while there is no set number for adults of children, most experts suggest you try from 7 to 9 hours a night and see how you feel. A pregnant woman needs more sleep due to the demands on her body. Children and teens also need more sleep than adults. And despite what you may think, older people continue to need just as much sleep as ever, but have more trouble getting uninterrupted sleep as the years pass.

Experts are coming to understand that the quality of your sleep has an impact on the quality of your waking hours. Enough quality sleep may also help you stick to that diet plan, workout regularly and keep your willpower at full steam.

To your good health,

No Surprise Here: Shoppers Who Read Labels Are Thinner

Here’s why label reading may be worth your while. Research appearing in the journal Agricultural Economics has proven what many might have suspected -people, especially women, who read the labels on food products as they shop are thinner than those who don’t check the labels. Women who looked at the labels weighed almost 9 pounds less than those who didn’t read labels.

Today food labels are mandatory on most packaged food and drinks – over 6.5 billion packages in all; while labels on fresh produce and fish are voluntary. The label, on the back, side or bottom of a package, is there to give us detailed information about nutrient content and comes as the result of a recommendation from the U.S. Food and Drug Administration, made into law by the 1990 Nutrition Labeling and Education Act (NLEA). Labels have been on products since 1995.

Nutrition labels are intended to give the nutrient picture for the food in question. They list the number of calories, as well as how much sodium, sugars, fats, protein, dietary fiber and other key vitamins and minerals are inside.

The findings on food label reading and weight come from the work of an international team of scientists, headed by those from Spain’s University of Santiago de Compostela, who examined over 25,640 observations on health, eating and shopping that came from the U.S. National Health Interview Survey (NHIS) that’s conducted annually by the U.S. Centers for Disease Control and Prevention. Some of the information collected was about reading nutritional information at the market – both if a subject did so, and how often.

The researchers first looked at just who reads nutrition labels when buying food – to create an accurate profile of those who were label readers. They saw some significant differences between readers and non-readers and began to look at if the label reading behavior had any relation to weight. With obesity being such a growing problem in the U.S. learning more about consumer behavior, including label reading, might help us to turn the tide on unhealthy trends.

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No Surprise Here: Shoppers Who Read Labels Are Thinner Continued…

There were key differences between those who read food labels and those who didn’t use this information when making buying decisions. Smokers especially didn’t pay attention to the labels on foods, but then, they aren’t bothered by increasingly seriously worded warnings on the side of cigarette packages either. It may be that this group has simply tuned out to anything on a package label.

Those who live in the city (a full 49% of the sample) were most careful about checking the labels on a food. Those who had high school (40% of the sample) or college educations (17% of the sample) also were more attentive. When it came to label reading and the sexes – only 58% of men read labels, while a far larger 74% of women are label readers. White women in the city read labels more than anyone else.

On average, women who read labels have a body mass index (BMI) that’s 1.48 points lower (0.12 points for men) than non-readers. Going forward, adding nutritional information onto menus would also be a benefit to those who typically eat out more often.

To your good health,

Study: Antioxidants Tied To Sperm Quality In Older Men

Good news for older men. While research has found that as they age men’s sperm naturally decreases in quality, a recent U.S. study suggests a way to halt the decline. Men who get high levels (but not maximum daily intakes) of beneficial antioxidants from natural sources have better quality sperm than those who have lower intakes of these nutrients.

The report, appearing in the journal Fertility & Sterility, involved 80 healthy, non-smoking male subjects who were from 22 to 80 years old. Each completed a questionnaire on their eating habits and use of supplements, and also supplied sperm samples. None of the subjects had fertility issues.

For the men over 45, those who got the most vitamin C had 20% less DNA damage to sperm than those who ate less of this nutrient. The findings were very similar for the other known antioxidants (vitamin E, zinc, folate), though the differences in DNA damage were smaller. The team saw that subjects who got the most of antioxidants had fewer DNA-strand breaks in their sperm than those who didn’t. Strand breaks are a measurement experts use to assess the genetic quality of a man’s sperm.

There was no association between the intake of antioxidant and sperm quality for men under 45. It may be that younger men aren’t under so much oxidative stress, or men of this age may be better at neutralizing the effects of this type of stress.

Understand the research can’t say that antioxidants cause healthy sperm in older men. Those who eat a naturally healthy diet may well do other things (exercise, managing stress, limiting alcohol, getting enough quality sleep) to keep their body in shape as well. Still it was not overall diet but specific antioxidants that were associated with sperm quality in older men.

Important to know that the men in the study who had the best quality sperm weren’t taking supplements, they simply consumed the recommended amounts of nutrients. Men in the high intake study group got almost 700 milligrams of vitamin C daily; the recommended amount is 90 mg, but levels as high as 2,000 mg a day are still considered safe for most people.

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Study: Antioxidants Tied To Sperm Quality In Older Men Continued…

While the research isn’t saying a diet rich in antioxidants might cure infertility, the findings do suggest that what you’ve been told about being healthy shows itself in the condition of the body and what it produces. You can make changes – stopping smoking, keeping your weight in the healthy range, being active and managing stress that will help fertility. Just as important is getting regular medical care to address any lingering sexually transmitted infections or conditions like varicoceles (enlarged veins in the scrotum) that that are also known to impact sperm quality.

In case you’re wondering, naturally rich sources of antioxidants like vitamin C include citrus fruits (of course) and tomatoes, as well as veggies like red and green peppers. Sources of vitamin E include some vegetable oils, almonds, spinach and broccoli. Zinc is found naturally in seafood, red meat, beans, nuts and dairy. Folate is a big part of foods like spinach, collard or turnip greens, kale, romaine lettuce, asparagus, broccoli, beans, peas and lentils.

To your good health,

Cancer Survival Affected By Stress, Depression

Important findings for all cancer patients. The words John Steinbeck once wrote, “A sad soul can kill you quicker, far quicker, than a germ,” have now been supported by recent research. It’s one step in the process of understanding how emotions might impact the body, and thus outcomes for cancer patients. Cancer can often be a life and death struggle – a huge stressor on its own – and we’re finding that managing stress may just as important as other treatments when fighting this terrible illness. The struggle is that the link between psychological stress and cancer survival are notoriously hard to study.

Naturally, cancer patients are not a group researchers are anxious to trouble with the demands of research. And yet a growing number of studies using ovarian, breast and other cancers continue to suggest a link between stress and disease, cancer growth and survival.

In research appearing in PloS ONE, a team lead by Lorenzo Cohen a professor of general oncology and director of the Integrative Medicine Program at the University of Texas MD Anderson Cancer Center, has found symptoms of depression among those with late stage renal cell cancers were linked to a higher risk of death in these patients.

Cohen explains that under normal conditions cortisol (the so-called stress hormone) should be high at the start of the day and drop as the day goes on. But for the patient experiencing chronic stress or depression, cortisol levels remain higher longer than they should with less of a drop in the evening. According to the study, those who had higher cortisol levels all day long had a higher risk of death. It seems that the association between the psychological condition of a patient and survival times might be due to inflammatory biology.

Another project on stress and illness adds to our understanding of the process. A team led by Sheldon Cohen (no relation to Lorenzo from the first study) who is a professor of psychology and director of the Laboratory for the Study of Stress, Immunity and Disease at Carnegie Mellon University saw that psychological stress that’s chronic was found to be linked with the body losing the ability to regulate the inflammatory response.

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Cancer Survival Affected By Stress, Depression Continued…

It appears that over a long period of chronic stress body tissue is desensitized to cortisol so that the hormone loses its effectiveness in managing inflammation. Chronic inflammation can promote the development (and progression) of many health problems. Cancer is one, others include depression, diabetes, heart disease and rheumatoid arthritis.

All this sounds logical, yet such findings don’t mean things have to stay that way. Stress management is showing itself as an important part of cancer treatment, and perhaps many other inflammatory conditions. Managing stress certainly improves the quality of day-to-day life and there are lots of ways to do it – cognitive behavioral therapy, medications, meditation, yoga, tai chi, self-hypnosis or guided imagery are all effective approaches.

Managing the stress of a life with cancer isn’t easy, but it appears to be able to make a real difference not only in how you feel day to day, but perhaps how you do going forward.

To your good health,

The Secret To Active 80s? Fitness Heavy 40s

We know that people who are fit live longer… now we’re getting very clear evidence that those who are fit also live better. In fact, how spry and active you are able to be when you reach your 80s may depend to a great extend on how active you were in your 40s according to new research appearing in the Archives of Internal Medicine. The work finds that exercising at midlife appears to hold off a host of troublesome diseases, including cognitive problems and some cancers.

The subjects, 73,439 people who had taken part in the Cooper Center Longitudinal Study, had their fitness levels tested with exercise treadmill testing, and were broken into groups based on how fit they were. Researchers then followed the participants for 26 years, watching for the onset of diseases such as heart failure, heart disease, stroke, diabetes, pulmonary disease, chronic kidney disease, Alzheimer’s disease as well as cancers of colon and lung.

What they found isn’t all that surprising. Those with the lowest levels of fitness at midlife also bore the heaviest load of chronic disease near the end of life. This suggests that if you make a modest improvement in your fitness – 150 minutes of moderate intensity exercise per week for a six-month period – you might hold off the burden of chronic conditions later on.

The researchers from the University of Texas Southwestern Medical Center speculate that if a subject upped their fitness by 20%, they reduced their disease burden by 20%. And the benefit held until the end of life. Fitness wasn’t as strongly tied to how long a subject might live, but rather related to their risk of chronic disease. Or how long they’d have to live with chronic disease.

The authors do agree there are some limits to their work. The participants, as a rule, had higher incomes and better education than would be seen in the general population. Also, both stress levels and diet were not examined, so the influence of these factors cannot be determined.

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The Secret To Active 80s? Fitness Heavy 40s Continued…

Other experts not involved in the current study point out that exercise in midlife does indeed have impressive benefits, and that the best time to treat chronic conditions is before they strike. Past research has found a clear relationship between being fit and mortality and still we sit… putting of that exercise plan until later. Being active is something everyone can do, right now, to reduce the risk of early, untimely death, or shorten the length of time spent living with a terrible disease.

That should get you up and get moving. Remember that even a modest increase in your fitness level now can have benefits to you as the years pass.

One way to get inactive people up and moving may be for their doctors to actually write a prescription for exercise. Research has shown this does get sedentary patients exercising more effectively than the vague “get more active” does. Once a rare thing, growing numbers of physicians are becoming aware of the power of the prescription pad when it comes to getting patients to be more active on a regular basis. The more specific the recommendation, the more likely they will be acted on by patients.

To your good health,

Smart Strategies To Help Women Keep Weight Off

Women who are trying to keep lost pounds from creeping back will want to hear the findings from new research from the University of Pittsburgh that’s identified some key behaviors associated with long term weight loss.

We all know that losing weight, and keeping it off are incredibly hard things to do when you’re young. They only get harder as you age. After menopause, when our bodies naturally slow down, muscle is lost, body fat appears… all this makes losing and keeping weight off especially challenging.

So Bethany Barone Gibbs, an assistant professor of health and physical activity at the University of Pittsburgh examined the short and long term behavior changes made by almost 500 overweight or obese women, all who were in their late 50s, in an effort to find just what did work. The results of this research appear in the Journal of the Academy of Nutrition and Dietetics.

The data for the study came from an earlier project involving women, activity and nutrition. Barone Gibbs and the team took the information collected and tried to figure out which eating habits were associated with weight loss. The team considered two distinct points in time, 6 months and 4 years. The behavior changes seen at the six month point that were linked to weight changes were not the same things associated with weight control at the four year mark. Such changes are hard to keep up it seems.

At 6 months… here are the weight loss behaviors that stood out.

1. eating less desert

2. eating fewer fried foods

3. drinking fewer sweetened drinks

4. eating more fish

5. eating out less

All were associated with more weight lost. Yet at the four-year point, not all these eating right behaviors were linked to weight control. Limiting fried foods is a perfect example, most can say no to fried favorites for a short time, but few can do this forever.

Over the long term, here are the behaviors that worked…

1. eating more fruits and veggies

2. cutting out meat and cheese

Get this, adding just two servings a day of fruits and veggies over what subjects were already eating was associated with a 3-pound weight loss after four years. Cutting those sweet, sugary beverages by 16 ounces a day was also found to be associated with an almost 3 pound weight loss at the end of the study period.

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Smart Strategies To Help Women Keep Weight Off Continued…

These are smart strategies for any woman to adopt who wants to sustain a hard won weight loss. Knowing that as we age, both men and women become more sedentary, you can see why weight loss in later years is such a challenge. Older people just naturally burn fewer calories.

It’s important to keep in mind that the real factor in how much weight you gain isn’t the speed of your metabolism, but rather what you’re eating and how active you are on a regular basis. This latest research supports the idea that diets aren’t the answer when it comes to lasting weight loss, but rather making small, easily accomplished changes is key to dropping pounds and keeping them off.

Watch for more research in this area.

To your good health,

Unexpected News: People Can Be Fat And Fit

It goes against all we’ve heard, yet new research appearing in the European Heart Journal finds that people can be considered obese yet still be physically healthy and fit, and at no bigger risk of either heart disease or cancer than those of normal weight. You may have hard the “fit but fat” descriptions used yourself. It appears that fitness, rather than weight, may be the reason for staying healthier and free of disease according to this largest study of its kind into the phenomenon.

The key appears to be metabolic fitness – an intriguing condition where despite being categorized as obese, there is no high blood pressure, high cholesterol or elevated blood sugar levels. The team of researchers identified this condition after examining data from more than 43,000 US adults (more than a third who were obese) who took part in the Aerobics Center Longitudinal Study from 1979 to 2003.

Each subject filled out a questionnaire on their lifestyle and medical history, had a physical exam that included a test of cardio-respiratory fitness and were measured for height, weight, waist circumference and body fat. Blood pressure, fasting glucose and cholesterol levels were also checked. The participants were followed from when they entered the study until their death, or the year 2003, whichever came first.

The University of South Carolina researchers focused on the 18,500 subjects considered obese yet metabolically healthy. At baseline, these people had higher fitness levels than obese subjects who were metabolically abnormal, they also were found to have a lower risk of death when compared to unfit obese people, and no significantly higher death risk than fit, normal weight subjects.

Bottom line? Getting more exercise, even if you’re carrying a lot of extra weight, can benefit you according to lead researcher Dr. Francisco Ortega, currently working at Spain’s University of Granada. Once again a study has shown how important physical fitness is to overall health.

Since most of the study subjects came from a similar background, and most were men, researchers caution us not to apply these findings about fitness and weight to the whole population. The research population used here were well educated, nearly all Caucasian, mostly male and employed in either executive or professional jobs.

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Discover a new way to effortlessly shed unwanted pounds and drop 9 lbs. every 11 days.

This diet is called the “Idiot Proof Diet” because it’s all worked out for you and there’s no need for calorie counting or label reading.

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Unexpected News: People Can Be Fat And Fit Continued…

Studies like this bring home the point that it’s not all about how much weight you carry, but rather where this fat is on your body that may be most important. Extra fat around the middle is the most dangerous, most active kind and produces toxic substances that bring on the damage that leads to heart disease. So don’t get too caught up in the number on the scale, or in your clothing, so long as you’re eating a mostly healthy diet and getting regular exercise the odds of staying fit are in your favor.

The findings also suggest that obesity is not necessarily always accompanied by metabolic abnormalities like high blood pressure or bad cholesterol numbers. In other words, being fat may not always mean you’re unhealthy. Doctors might need to take into account fitness level when deciding if an obese patient is at risk of the dangerous conditions we normally associate with too much weight – things like heart disease and cancer.



To your good health,

Study Questions Health Benefits Of Organic Foods

We’ve been told that eating organic foods is healthier, but is it? A new review that appears in the Annals of Internal Medicine examined evidence from hundreds (230 to be exact) of studies conducted in both the U.S. and Europe on organics, hoping to find evidence of health benefits from eating these foods. Are we getting our money’s worth in terms of health when we buy these products?

Some of the work reviewed compared organic milk, eggs, meats and produce to non-organic items. The research measured the nutrients naturally in these items as well as the levels of contaminants like pesticides and bacteria. A few other studies looked for health differences between those who ate only organic and those who didn’t.

This latest review found that organic meats are far less likely to have so called “superbug” organisms that are resistant to treatment with traditional antibiotics. These bacteria cannot pass to people from eating contaminated food – we tend to get antibiotic resistant infections from our own over-use of antibiotics.

Non-organic veggies and fruits were 30% more likely to have pesticides than their organic counterparts. Reducing the amount of this exposure is increasingly thought to be of benefit to the body. But it’s important to understand that the FDA has set safety limits for pesticides so it’s rare to find any U.S. produce with pesticide levels over safety limits. Could reducing an already small exposure make any difference?

The Stanford researchers contend that there’s no evidence organic diets make you any healthier than a non-organic diet.

Organic food fans point out that there are many reasons people choose these foods – health benefits rarely enter into it. Concerns over animal welfare or the environment are more pressing motivators. Some say organic foods simply taste better. Of course, there are also the benefits of eating foods that are pesticide and antibiotic free.

To be considered organic, fruits, veggies, grains, dairy and meat are grown using less synthetic pesticides and fertilizers, without antibiotics or growth hormones. The farming techniques used encourage soil and water conservation and are intended to be less polluting. The foods produced look the same, though they can cost two times as much as conventionally grown options. It may be the higher price that gives the buyer a sense that organic choices are better for you.

Continues below…


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Do you buy over the counter drugs?

Stop right now and don’t waste any more money.

Did you know that you can easily treat illness without side effects, using only natural herbs, vitamins and nutrients?

Charles Silverman N.D. Certified Naturopathic and Herbalist Doctor has taken his 18 years research and experience and condensed it into a home remedy encyclopeida of the most powerful, and more importantly proven, home remedies.

You can eliminate the Flu virus, boost your immune system, and recover faster from colds using these doctor-approved home remedies…

As well as sleep better, look younger and treat any skin problem with your own skin care home remedies and recipes.

Click through now to discover the “hidden” kitchen cupboard cures – proven by clinical trials.
*Disclosure: compensated affiliate*


Study Questions Health Benefits Of Organic Foods Continued…

This research makes the case that the health benefits from organic foods are far from proven.

Other experts support choosing organic foods, no matter what the latest research shows. In fact, there was another definitive analysis of literature on the nutrition content of conventional versus organic food published just last year. In this study researchers from Newcastle University looked at a lot of the same research and concluded that organic fruits and veggies had from 12% to as much as 16% more nutrients able to fight disease than non organic options. Those researchers considered choosing organic as a way to give yourself at least a 12% boost in nutrition.

When you’re shopping for organic foods you should know that the U.S. Department of Agriculture, USDA, has a certification program that calls for all organic foods to meet very strict standards on how they are grown, handled and processed. Look for the USDA certification on the organic products you buy. If you can’t afford organic choices, buy foods that are as healthy and natural as possible. The more fruits and veggies (organic or non-organic), lean meats and whole grains you can get into your diet, the better.

To your good health,

Research Proves It: Men And Women See Things Differently

It’s what many have suspected all along… the brains of men and women process what we see in different ways. Yes, we are different. Men are more in tune to fine detail and things that move fast. Women are better at telling the difference between colors. The research confirming the differences appears in the journal Biology of Sex Differences.

The study authors from Brooklyn College and Hunter College of the City University of New York came to their conclusion after examining volunteers over age 16. All the subjects had normal color vision and vision measuring 20/20 that was either natural or achieved with correction.

When the subjects looked at colors, the team saw that men needed a longer wavelength to detect the same hue as a woman. The men also had more trouble telling the difference between colors in the middle of the color spectrum. Men were better at working with images that changed quickly. The research showed that just as with senses like hearing and smell, there are dramatic sex differences in vision between men and women.

It may play that testosterone plays a part in the differences in the senses.

Fascinating that the size of the brain of both sexes is 95% of its adult size by 4 years old. Very often, girls start to speak and read at an earlier age then boys do, and this gives females typically better verbal skills like learning a new language. Women also have better night vision and a more acute sense of taste, hearing and smell.

By the teen years changes in the brain become more sex specific with the brains of men and women keeping their unique characteristics all through life. Adult males have larger cerebral size, about 10% in fact, than women do, but there are parts of the brain that are large in women including the caudate nucleus, hippocampus and others.

In men, the hypothalamus, stria terminalis and other structures are proportionally bigger than in women.


Continues below…


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How a unique, simple and quick NEW way of moving eliminates fat – Hint: it’s the exact opposite of boring cardio, but with no cardio at all…

How a tasty little dish eaten late at night actually boosted the most powerful fat loss hormone in our bodies while you sleep…

Click through here now to discover how to burn more fat quicker today…
*Disclosure: compensated affiliate*


Research Proves It: Men And Women See Things Differently Continued…

It also seems that men tend to use one side of the brain most often, while women use both sides regularly. It’s this that causes behavior differences between the sexes. While not hard and fast rules, experts have found that women are better at sensing emotional messages in conversations, gestures and expressions so they are more sensitive.

As for men, they’re better at spatial coordination and sense of direction. They’re better at math and interpreting three-dimensional objects. They have better hand eye coordination and more precise control of their large muscles. They have better sight in bright light and a better sense of perspective.

Male or female, there are things that can nurture the brain, adding to what nature has given. Eating a balanced, nutritious diet with plenty of natural sources of antioxidants, fish, fruits and veggies and whole grains while also getting enough physical and mental exercise, learning new things and ensuring you get the right amount of restful sleep are all key to keeping your brain healthy and sharp as the years pass.

To your good health,

How To Improve Muscle Strength In Older People

Amazing news. A moderate exercise routine along with regular intake of oily fish fatty acids holds immobility at bay in elderly subjects according to a recent trial presented at the British Science Festival in Aberdeen.

Subjects over 65 who got omega-3 fatty acids gained nearly two times as much muscle strength after exercise than those who take olive oil. More work, larger this time, is planned to confirm the findings and understand more about just why muscle condition gets better.

As part of healthy aging, muscle size goes down by 0.5 to 2% each year. Known as sarcopenia, this natural loss can bring both frailty and lack of mobility as you age. Data for the United States suggests 25% of those ages 50 to 70 have sarcopenia, as many as half of people at 80 years old have the condition. Beyond the loss of independence and mobility of the patient, the need for and cost of constant care, there’s the cost of hospital admissions due to falls. Almost 1.5% of the U.S. health care budget is given to sarcopenia related medical costs.

Earlier work has shown that livestock fed omega 3 rich diets had more muscle. This was the finding that prompted the University of Aberdeen’s Dr. Stuart Gray to see if these fatty acids could help turn back the clock on sarcopenia in older people. In the first round of research, Gray demonstrated by MRI images that middle aged rats fed fish oil supplements lost less lean muscle mass than those fed a normal diet. The fish oil seemed to have anabolic and muscle building effects in the subject rats. Of course since rats aren’t people, this finding only meant so much.

The brought Gray and his team to recruit 14 females over 65 and ask them to undergo a 12 week exercise program that involved two 30 minute workouts using standard leg muscle exercises. Half the subjects were given omega-3 fatty acids known as EPA and DHA, the other half got an olive oil placebo. Leg muscle strength of the subjects was tested at the start and end of the study.

The women who got olive oil upped their muscle mass by 11% while those taking EPA and DHA showed a 20% increase. That’s a statistically significant number.

Continues below…


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How To Improve Muscle Strength In Older People Continued…

But you must keep in mind that not all fish oil supplements have the right amounts of these fatty acids. The amount of EPA varies from product to product. Your best bet is to find the supplements that have the highest amounts of dietary EPA and DHA – or choose food sources such as a half serving of oily fish. When getting omega-3 from fish, the way it’s prepared has an impact – broiled or baked is best, fried cancels out the benefits of the fish oil.

Experts also know that men and women are different in how they synthesis protein and how they respond to exercise. Older women have similar protein synthesis levels as younger ones, but older men have lower levels of protein synthesis than younger men. Older men increase their protein synthesis in response to exercise, while women don’t do this to any extent, though their levels are higher naturally.

Can you change the rate of your own muscle loss? Yes, by making some simple lifestyle changes – being more active and eating a diet with more natural sources of proteins.

To your good health,