Smaller Portions Still Satisfying

Here’s some welcome news on snacking that could help many with weight loss. A new study appearing in the journal Food, Quality and Preference finds that eating a smaller portion of chocolate, or some other delicious (but forbidden) snack food will be just as satisfying to you as a larger portion.

The work included over 100 adults who were given either small and large servings of the same snack. The large snacks equaled 100g of chocolate, 200g of apple pie or 80g of potato chips, equal to 1370 calories in total; the smaller snack was 10g or chocolate, 40g of apple pie or 10g or potato chips for a total of 195 calories. Those who ate the larger serving took in 77% more calories than those who ate the smaller one and yet they were no more satisfied. In fact, both groups reported a far lower craving for snacks 15 minutes after eating.

Study co-author Brian Wansink, a professor of economics at Cornell University’s Food and Brand Lab, believes the research supports the idea that eating for pleasure is driven more by the availability of foods rather than the food already consumed. Portion size is a key element here. Just a bit of a snack seems to satisfy, rather than magnify, feelings of hunger and craving for snacks.

This has important implications if you’re trying to lose weight.

It appears the secret of snacking and weight control is to take a bite, enjoy it thoroughly and then put it aside and wait. After 15 minutes all you’ll remember is that you had a delicious snack, but you won’t have taken in the full measure of the calories for that indulgence.

Your doctor will tell you that to keep your weight in the healthy range you need to eat fewer calories than you burn. The more active you are, the more calories will naturally be burned, and this is one way to offset the calories you’re taking in each day. The number of calories a person needs depends on…

- Age

- Sex

- Weight

- Genes

- Level of physical activity

Continues below…


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Smaller Portions Still Satisfying Continued…

Once you know how many calories you should be taking in, a food diary is a smart way to keep track of just what you’re eating. A small notebook, your cell phone or computer are all there to use for this purpose. Each entry should include when you ate, what you ate, how much, where you were and why. Over a week or so, you should start to see patterns, and be able to make changes to address them. For example, if you see that late afternoon is the time you are at your weakest and tend to snack, have something healthy on hand, ready to eat, so you’re not tempted to go for junk food.

You might also try to hold off the urge for an unhealthy snack by first acknowledging the craving and promising to indulge only after…

- Taking a walk outside to get some fresh air, on your own or with a family member/coworker.

- Reading a book, magazine, online material… something that’s absorbing and engaging.

- Doing something with your hands, knit, crochet, play checkers or even solitaire.

- Drinking a glass or water, or herbal tea (without sugar) beforehand.

To your good health,

Lower Heart Disease As A Vegetarian

Today heart disease is the leading cause of death in the U.S. for both men and women… but here’s something you can do to tip the odds in your favor. A new UK study appearing in the American Journal of Clinical Nutrition finds that those who follow a vegetarian diet are one third less likely to be hospitalized (or die) due to heart disease than those who eat meat and fish.

Earlier work in this area has suggested that those who don’t eat meat have fewer problems with their heart, but it still wasn’t clear if there were other factors (exercise, smoking habits) that might also be involved. Today the picture is clearer.

According to Francesca Crowe of the University of Oxford, who led the new research, there is something in the vegetarian diet that’s causing the lower risk of heart disease. She and her team tracked about 45,000 subjects living in England and Scotland who gave initial reports about what they ate, their lifestyle and general health during the 1990s. When the study began, almost a third said they were vegetarians who did not eat any meat or fish.

Over the study period, 11 to 12 years, 1,066 of the subjects were put in the hospital for heart disease, including having a heart attack, and 169 died from these events. After accounting for age, exercise and other health measures, the team saw that vegetarians were 32% less likely to have heart disease than meat eaters. When weight was made part of the equation, the effect dropped to just 28%.

Experts think that reduced heart disease risk was because of the lower cholesterol numbers and blood pressure readings among the vegetarians taking part in the research. Meat eating subjects had a total cholesterol of 222 mg/dL on average, and a systolic (top number) blood pressure of 134 mm Hg. This compared to 203 mg/dL total cholesterol and 131 mm Hg systolic blood pressure for the vegetarian subjects. The diastolic (bottom) number was similar for both groups.

Continues below…


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Lower Heart Disease As A Vegetarian Continued…

Crowe believes that the difference in total cholesterol numbers between the meat eaters and vegetarian subjects was about half of what you might see if you were to take a prescription statin drug. The drop in numbers is likely due to the lack of red meat, especially those choices that are high in saturated fat. Plus all those fruits and veggies are a natural source of fiber and other beneficial nutrients, and these could also play a role.

So, if you’re looking to reduce your risk of dangerous heart disease, one way might be to adopt a vegetarian diet. This is not a decision to enter into lightly. Talk with your doctor and to those who eat this way now. Be sure to plan carefully and eat a wide variety of foods to meet your body’s nutritional needs.

If you’re not quite ready to go full vegetarian, making a sincere effort to cut back on saturated fat will also make a difference – so limit butter, ice cream cheeses and meats, and you’ll be making a good start to lowering the amount of bad fats you’re taking in.

To your good health,

Risk For Heart Trouble and Marriage

Putting all the late night jokes aside… a team of researchers in Finland has found that being married is actually good for the heart of both spouses. Earlier research that focused on only men suggests that being single, or living alone, ups the risk of being diagnosed or dying from heart disease. This latest work is the first bit of research to look at both men and women in terms of marriage, heart health and survival after a heart attack.

The report, published in the European Journal of Preventive Cardiology, included over 15,300 patients who’d had a heart attack between the years 1993 and 2002. Of these, 7,700 died sometime in the 28 days after the initial cardiac event. Heart attacks happen when the blood flow to a part of the heart is blocked for enough time for part of the muscle to be damaged or die. Each year an estimated 935,000 people have a heart attack in the U.S. and fortunately a good many return to work and their normal lives within weeks of the event.

This latest research included both sexes and suggests that marriage cuts the risk of acute coronary events and death from these events in both men and women, and for all ages according to lead researcher Dr. Aino Lammintausta, who is from Turku University Hospital. Especially at midlife, men and women who are married and living together are expected to have a considerably better prognosis after a heart attack and less risk of heard disease than those who are single.

Unmarried men were from 58% to 66% more likely to have a heart attack, the rate for single women was 60% to 65% when compared to the same sex part of a couple who were married.

When it came to risk of death from heat attack, the risk was far greater for single men and women. The risk for men was 168% higher than for married men, the risk for women 175% higher than for their married counterparts. The odds held even after adjusting for age.

Why does marriage appear to confer such a benefit? Single people are more likely not to take care of themselves, to be in poorer health overall than those who are married. It’s also possible that single people are not as ready to take preventive measures, things like daily aspirin, statins for cholesterol or blood pressure medications, as a married person would be.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

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Risk For Heart Trouble and Marriage Continued…

Other factors? Married people are usually better off financially, have more friends and social support and live healthier lives – all these things encourage good health. It’s especially important to acknowledge the role of social support in heart health.

Another possibility, married people may call for an ambulance sooner than a person alone, on their own. As to why marrieds survive better after the event, they often get better treatment in the hospital with a healthy mate to advocate for them, and certainly after discharge, at home with that same person there to see they take medication, eat right and follow the treatment plan.

For better or worse, it appears that being married is associated with better heart health and a lower risk of death from a heart attack, though more study is needed to confirm the finding. And if you’re single… there are things you can do to help yourself. For starters, set up a support system for yourself, someone to turn to when illness or emergencies strike.

To your good health,

Science of Long life

We all want to live to a healthy, active old age. Yes there are wrinkles, aches and pains, a few more greys than there used to be, maybe a bit of memory loss or some troublesome health issues, but aging doesn’t have to be all bad news. Older people have a unique wisdom, a sober common sense, a more stable emotional outlook and appear to achieve a certain ease with life that’s lacking in those of younger years.

Ageing isn’t well understood; we are only beginning to find clues as to what goes on when our DNA runs out of new things to do. We do know that the process starts just after we turn 30.

Yet we live in a youth obsessed world. If you doubt this, consider the example of the University of California’s Ageing Centre, now redubbed the Longevity Center to keep the focus more positive. The director, Dr. Gary Small points out that ageism, prejudice against older people, is a huge problem.

The thing is, the young don’t seem to understand that older people are still, in fact, people. Maybe some of this comes from the very natural fear of age and decline, so we try to keep distance between ourselves an utterly inescapable process.

Stress is often cited as something that can age us and there’s a unique bit of research trying to access the role of stress on longevity. Begun in 1921 by Dr. Lewis Terman of Stanford University, the research followed almost 1,500 subjects from childhood until they died and tried to match behavioral traits and actual life events with how people did in later years. For the last 20 years, the study has been kept up to date by Howard Friedman who is a professor of psychology at the University of California at Riverside.

Looking at the subjects who were the most persistent, most hard working, most involved and achieved the highest success, certainly not without some significant stress in their lives, ended up living the longest, staying the healthiest. Those who said, “I don’t stress,” “I take it easy,” “I retire early,” were the ones who died at a younger age. Now that’s a surprise, going against the conventional wisdom we’re often heard about stress. Could it be that some stress is actually good for you?

According to this study, even a bit of worry is a good thing. Also, those who led a conscientious life were also highlighted and tended to live healthier lives overall. They’re less apt to smoke, to drink to excess, but also tended to succeed more in their career which is a known predictor of good health and longer life. People who lived a more socially responsible life (helping others, involved in community groups) lived longer than those who didn’t live this way.

Continues below…


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Science of Long Life Continued…

Perhaps the saying “Only the good die young,” isn’t so true after all.

Another area of research into ageing is on the role of telomeres, the protective tips found at the end of our chromosomes. You can think of them like the tips on shoelaces. They’re supposed to protect the end of the chromosome, and prevent the loss of genetic information during the division of a cell. But they get shorter or are damaged every time a cell divides, and the replication stops altogether when the telomere gets too short. Shorter telomeres have also been linked with a higher risk for heart disease and dementia.

Today most of us can expect to life into our late 70s or early 80s. The best way to get the most from those years is to stay engaged, involved in things and find joy in your life. When your time comes, you’ll be better able to accept it, to face it without fear.

To your good health,

Report Separates Fact From Fiction On Obesity

When it comes to obesity, and ways to get rid of those pounds, there are many things you’re told, firmly and with conviction, which may not be true. This comes from a team of researchers who examined the hard, cold science behind some of the most widely held beliefs about obesity. The report, appearing in the respected New England Journal of Medicine, said point blank that the fallacies many hold as truths are taking attention away from solutions that actually do make a difference in terms of struggles with weight.

Evidence is what counts, yet many ideas we take as true just don’t have facts to back them according to study lead author David Allison who is a biostatistician from the University of Alabama at Birmingham. And while there are some assumptions that don’t have super strong evidence for preventing obesity, they do have value for other reason – eating lots of fruits and veggies, breastfeeding a baby and getting enough regular exercise are examples of behaviors with value beyond weight loss.

As to some of the obesity assumptions that were not supported… one on the surface that seems okay is rather misleading. The idea that snacking leads to weight gain is true if the snacks are chips and cookies; but not if the foods chosen are healthy, natural options. In fact, there are no quality studies to tie healthy snacking with weight gain.

Then there’s the belief that sex helps dieters burn from 100 to 300 calories… which sadly is not true. In fact scientific measures of energy output from sex put the number at a far more modest 21 calories, about as much as a walk. The number of calories is for men only, giving no clue to the calorie burn for a woman.

What about regular breakfast eating… it prevents obesity, right? Wrong. Two studies saw no effect on weight when eating breakfast, and another suggested that the impact of eating this meal depended on if the subject was used to skipping breakfast or eating it.

Another weight loss no-no, we’ve been told, is setting overly ambitious weight loss goals, as these will lead to frustration and disappointment. The fact seems to be that some people actually do better with a challenging goal.

Also unsupported by research facts is the belief that small changes in your eating or exercise regimen lead to large, long-term changes in weight. The fact is the body adapts to these changes, so they won’t have the same effect over time. The thinking is based on an oversimplified 3,500-calorie rule – adding or cutting that number of calories will change weight by a pound.

Continues below…


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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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Report Separates Fact From Fiction On Obesity Continued…

The report even takes aim at the idea that school gym classes are beneficial to weight. They found that such classes aren’t long enough, often enough or intense enough to make much difference in a child’s weight.

Perhaps most surprising is the finding that losing a lot of weight quickly isn’t good for you long term. In fact, although some who lose this way do regain those pounds, those who drop a lot of weight at the start generally end up at a lower weight than those who lose smaller amounts over time.

Of note, the authors of the report have financial ties to either food and drink makers or weight loss product manufacturers; the mandatory disclosures that appear with the study fill a half page of fine print. This makes people wonder what the purpose of the work really is. Are the researchers trying to make drugs, meal replacement options and bariatric surgery more appealing to those struggling to lose weight?

To your good health,

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 loos 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.

Continues below…


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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.

BUT, if you make the wrong choices… well, you know how that ends.

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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,

Dangers To All Fruit Diet?

You’ve heard time and time again how you should eat more fruit, but recent reports of actor Ashton Kutcher being hospitalized after following the Steve Jobs’ all-fruit diet have got some people wondering, Can an all-fruit diet be bad for you? We know that fruit naturally has a lot of sugar, and this needs to be controlled by insulin. If Kutcher’s body was getting too much sugar, it might explain pancreas levels that were “completely out of whack.”

The eating plan is based on the Mucusless Diet Healing System written by Arnold Ehret, calling for eating only fruits and starchless veggies (spinach, carrots and cucumbers) and often used as a way to cleanse the body. Another name you might have heard is a Fruit Flush. Clearly the all fruit way of eating isn’t meant as an long-term eating plan.

As Mr. Kutcher saw, eating an all-fruit diet can do more harm than good.

When you’re only eating fruit, you aren’t taking in a lot of other valuable nutrients as part of your diet. Things that are essential to normal metabolic functioning. Protein is a one example as it’s a building block for the muscles, organs and skin. Without protein you lose weight. The other example is fats, though we know some are bad, these nutrients are also known to play a key role in hormone levels and brain function.

Many wonder if an all-fruit way of eating led to Jobs’ diagnosis of pancreatic cancer in 2004, the disease that took his life in October 2011. Medical science doesn’t yet know what brings on this form of cancer; it may be due to some inherited DNA mutations, or chemicals that are part of our environment or in our food. What we do know is that the pancreas is a large organ positioned just behind the lower part of your stomach that makes/releases enzymes into the intestines to help digest foods. Hormones that help the body control blood sugar levels are also made in the pancreas in a special type of cell known as islet cell.

If you smoke, have diabetes or chronic pancreatitis you are slightly more at risk for cancer of the pancreas. Odds also appear to go up as you get older. The worrisome thing about pancreatic cancer is that the disease has such a poor prognosis, even when found early. This type of cancer seems to spread more rapidly, and because it typically presents few symptoms, isn’t usually found until it’s fairly advanced.

Continues below…


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Dangers To All Fruit Diet? Continued…

Even without the risk of overworking your pancreas, the all-fruit diet made famous by Steve Jobs certainly doesn’t give you enough calories. This is well known to send the body into a starvation mode that can lead to some pretty serious medical conditions (osteoporosis, severe dehydration, heart failure to name a few). So while one to two cups of fruits a day is fine, more is not better.

A balanced eating plan that includes both fruits and veggies, as well as whole grains and low fat dairy is always best for optimal health and is key in terms of controlling your weight, one of the best things you can do to protect yourself from pancreatic cancer. If you’re a smoker, you need to take serious steps to stop – talk to your doctor, as there are many strategies to help. You also want to be sure that you’re exercising regularly, not only will this help you keep your body strong and healthy, it will also help keep your weight under control.

When it comes to pancreatic cancer, the best medicine is prevention.

To your good health,

Slow Memory Decline By Getting More Sleep

Sure age brings wisdom, but both the body and brain feel the strain of the years. Many older people will tell you that their memory (and sleep) isn’t as good as it used to be. Now research might know why. What’s more, it may be possible to slow down the decline in memory and ability to learn as we get older by addressing something fairly simple, and sadly fairly common… poor sleep.

The study appears in the journal Nature Neuroscience and shows a rather surprising relationship between the aging brain, memory and sleep.

In fact, the experiments performed on 36 subjects (evenly split between those in their 20s and those in their 70s) found that changes in the aging brain also harm the quality of your deepest sleep, and this is what impacts the ability to store memories long term. First the researchers demonstrated that they could use the state of a part of the brain called the medial prefrontal cortex to predict how much deep sleep a person would get. This is an area of the brain essential for going into deep, slow-wave sleep, but as we age, the region degrades.

Next they examined the amount of deep slow-wave sleep could be used to predict
how well the subjects might do on tests of memory. Young subjects getting lots
of good quality sleep did better on tests than older people who had less quality
sleep. We know that slow-wave sleep is so important in terms of cementing new
memories.

While there isn’t a way to restore the needed part of the brain, there might be another, equally effective solution. In fact, the findings of the research suggest to experts that there may be ways of improving sleep to stop memory decline by stimulating the right part of the brain with electricity during the night. It’s like a jump-start to the system according to researcher Dr. Matthew Walker. This technique has actually been shown to improve memory performance in young people, and they wanted to try the approach on older subjects to see if it did the same.


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Slow Memory Decline By Getting More Sleep Continued…

In cases of dementia, the combination of brain cells dying, poor sleep and memory loss are far more serious than in normal aging. There’s a report in the journal Science Translational Medicine that suggests trouble sleeping could be an early indication of oncoming Alzheimer’s disease. More work is needed to confirm any association between poor sleep and memory. Are these changes a cause, or consequence, of disease… no one knows.

The research team from the University of California, Berkeley could not say if changes in the brain, sleep and memory are separate signs of aging or quite connected. The study was short term, and future work would investigate if a lack of slow-wave sleep might also be associated with a more long-term decline in memory.

While you’re waiting on future research, consider how much our attitude toward sleep is changing. More and more experts are finding that sleep is not merely idle time, but that many important processes are taking place. Practicing good sleep habits is a simple step to take to ensure you’re getting enough good sleep. If you’re consistently having trouble sleeping, don’t wait and hope things will get better, talk to your doctor now so you can be on the road to getting better, more restful sleep every night.

To your good health,

Gain More Weight By Commuting

Can time spent in the car, on the way to/from work, impact your weight? A new Australian study appearing in the American Journal of Preventive Medicine finds that those who drive by car to work each day are gaining more weight than people who commute using other means, such as trains, buses and bikes. What’s intriguing is that even if you’re active at other times of the day, taking the car to work is likely to add pounds.

In Australia almost 80% of working adults take a car to work each day, very near the 86% of adults in the U.S.

The study included 822 adult residents of Adelaide, Australia who gave information on their weight at the beginning and end of the study, as well as time spent in the car and work status. The participants were broken in to groups, non-car commuters, occasional car commuters and daily car commuters. A technique known as multiple linear regression looked at associations between weight change and car commuting category.

The findings also suggest that getting the right amount of moderate physical activity doesn’t compensate for taking the car to work. The only subjects who didn’t gain weight were those who got the recommended amount of exercise and never took a car to the job. Those who didn’t get enough exercise each week also gained weight, but what they gained wasn’t linked to how they got to work.

Lead study author Takemi Sugiyama of the Baker IDI Heart and Diabetes Institute in Melbourne points out that even for those in the study who were doing at least two and a half hours of exercise a week, commuting by car caused them to gain an average of 4 pounds over 4 years. This is a pound more than those who took another way to work, or worked from home.

There are likely other factors involved here, not considered as part of the research. Long commutes have you more likely to eat on the run, and foods available on the road aren’t known for their nutritional value, after all. What’s more, an estimated 80% of trips in the car aren’t about commuting at all.

Continues below…


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Gain More Weight By Commuting Continued…

Earlier work that looked at total time spent in automobiles per day has shown a link to becoming overweight or obese. There was a 2004 study including adults living in Atlanta Georgia that showed each added hour of time in a car each day was linked to a 6% increase in the likelihood of obesity.

The thing is, what other option do many commuters have? We all have to get to work, and then get home again. While it would be nice to recommend that people choose a different way to get the job, not many can do this in the real world. The layout of cities and suburban areas is certainly part of the reason; growth has been spread out, with cheaper housing often put at the outskirts of town.

What’s more, traffic is a given in most places, but if you do something with your time in the car. Make hands free calls to family/friends, listen to the radio or music, learn another language or listen to books on tape, you’ll be giving your brain something else to do, and reducing the stress of sitting there, waiting for things to move.

To your good health,

Lots Of Fruits/Veggies Tied To Lower Risk Breast Cancer

Yet more reason to eat as many fruits and veggies as you can. There’s new research appearing in a recent issue of the Journal of the National Cancer Institute that finds a high intake of naturally good-for-you fruits and vegetables may in fact lower your risk for a hard to treat form of breast cancer, though this intake does nothing for a woman’s risk of being diagnosed with cancer of the breast overall. The form of breast cancer we’re talking about here is known as estrogen receptor negative, which accounts for 15% to 20% of all cancers of the breast and tends to have a lower survival rate than other forms of the disease.

Except for skin cancers, breast cancer is the most common cancer among women in the U.S., with about 1 in 8 of us being diagnosed with invasive breast cancer at some point during a lifetime. Another sobering statistic is that breast cancer is second, after lung cancer, as a cause of death in American women. The estrogen receptor negative form of disease doesn’t have many risks that a woman might address by what she eats, or how active she is, so anything we can learn here is certainly of interest.

The team, lead by Seungyoun Jung, formerly at the department of nutrition at the Harvard School of Public Health, was aware that earlier work had found eating lots of fruits and veggies might bring down risk of breast cancer, so they sought added proof for the connection.

In the latest project Jung’s team, including researchers at Boston’s Brigham and Women’s Hospital, looked at information taken form 20 earlier studies of female subjects who were followed anywhere from 11 to 20 years. The team analyzed the fruit and veggie intake as well as the development of breast cancer, along with the type, during this time.

They saw a statistically significant link between higher intake of veggies and a lower risk of the dangerous estrogen receptor negative form of disease. Fruit intake had no impact on the ER- form of disease. There was also no link between the intake of either fruits or veggies and the other form of breast cancer, estrogen receptor positive. These cancers, as the name implies, do respond to estrogen.

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Lots Of Fruits/Veggies Tied To Lower Risk Breast Cancer Continued…

Other experts in the field are cautious about the results, pointing out that a cause and effect relationship is far from proven. They see the possibility that estrogen receptor negative breast cancers might be influenced by nutritional factors and suggest eating well as part of living a healthy lifestyle, keeping weight under control, being active on a regular basis and making other choices that help in the fight against this most dangerous of diseases.

Your doctor will tell you that living a healthy lifestyle is always the right choice if you want to feel great, be mentally alert and reduce your odds of developing any number of chronic diseases. Eating good-for-you fruits and veggies can you’re your body. Aim for nine servings (4½ cups) each day and do your best to mix up the colors and types… dark leafy greens and rich red berries are always tasty and loaded with natural goodness.

To your good health,