Reduce Appetite With Exercise

At your next workout, think about this. Strenuous exercise appears to dull the urge to eat afterward a lot better than a gentler workout according to two new studies. Experts are starting to see that intense exercise may bring the body some truly unique benefits as well as being surprisingly enjoyable, helping you feel really good.

This is probably why short, intense workouts are so popular. For those who aren’t familiar, these workouts involve intervals that involve bursts of hard effort with a short recovery before picking up the pace again. The sessions can last for 4 minutes, 7 minutes or just a bit longer. Earlier work has found that intense training, not matter how short, usually helps aerobic fitness and some other key markers of health (blood pressure, insulin sensitivity) as effectively as longer sessions of moderate exercise.

The first study to address the question was published online in The International Journal of Obesity, where a team from the University of Western Australia tried to compare the effects of easy vs. exhausting exercise on a person’s later desire to eat. The researchers recruited 17 overweight but otherwise healthy men in their 20s-30s and asked them to show up at the university on four different days.

One session was spent reading or resting for 30 minutes, another day the men rode an exercise bike continuously for 30 minutes at a moderate pace. A third day involved 30 minutes of intervals, riding for one minute at 100% of their capacity, then pedaling gently for 4 minutes. The last day was the hardest, the men straining through 15 seconds of pedaling at 170% of their normal endurance capacity, then pedaling at under 30% of their maximum for a minute. The sequence was repeated during the 30 minutes of exercise.

Before and after the exercise and rest, the researchers drew blood to check the levels of substances that are known to impact appetite. They also gave the subjects a standardized liquid breakfast at the end of each exercise session. About 70 minutes after the exercise, they let the men eat at a table loaded with sweetened but bland porridge-the offering without rich aromas or other aspects of a food that might influence a desire to eat.

As it turned out, the offering was very appealing to the men after resting or pedaling at a modest pace, but the appetite was noticeably blunted by the interval workouts, in particular the most strenuous one. After that session the subjects picked at the porridge, eating far less. The men also showed far lower levels of the hormone ghrelin, known to stimulate appetite and higher levels of both blood lactate and blood sugar, both known to bring down the desire to eat.

Continues below…


*Highly Recommended*

FREE Top Rated simple weight loss tips…

Doctor approved methods to eliminate UNSIGHTLY FAT and shed pounds within Days….

Don’t Delay… Take Action Now to finally get the body you want

CLICKHERE NOW…to see the top rated products and Shed Fat in days


Reduce Appetite With Exercise Continued…

The appetite suppressing effect of the most intense workouts held into the next day according to the food diaries that the subjects completed.

These results are similar to those of a second study of exercise intensity an appetite that appeared last year in the journal PLoS One. In this study obese teenage boys were asked to spend a day in an enclosed metabolic chamber that measured their energy intake and output. The boys visited three times, once resting, and on the other two visits exercised on a stationary bike at a moderate of highly intense pace until they burned nearly 330 calories.

After they were allowed to eat what they wanted from a varied buffet, and they chose plenty, enough to replace their energy output each time. But after the intense sessions they ate a lot less overall, about 10% fewer calories than when resting or moderately pedaling. So an intense workout does seem to bring a short-term suppression of food intake.

Keep in mind that these studies are very short term, looking at only one session of an exercise program. Both studies also used pretty young male subjects, all overweight. Weeks or months or intense training may have an impact on appetite and weight management, but more research needs to be done to see if this holds true for women, older men and those of normal weight.

To your good health,

The Impact Of Estrogen On Waistline

Aging is not for sissies. As the years pass, many men come into the complaints of mid life… the beer belly, the lack of strength when working out and a lower libido than in years past. The culprit, experts once believed, was testosterone, because men naturally start to make less of it as the years pass. A deficiency of this male sex hormone was thought to be the sole reason that a man might start feeling the typical midlife complaints. But another surprising fact has come out, one that doctors think might encourage more study of how men’s bodies age.

It seems that estrogen, the female sex hormone, plays a much bigger role in a man’s body than anyone thought. Falling levels are part of the reason for the expanding waistline, just the same as in a woman. The idea that estrogen has a role for men is a major advance according to Dr. Peter J. Snyder who is a professor of medicine at the University of Pennsylvania. Snyder is leading a large research project on hormone therapy for men over 65 years old to try and find out which hormone does what in a man, and how body functions are impacted at different levels of hormone.

Until now, experts have focused almost exclusively on how estrogen affects women and how testosterone affects men. Estrogen is made from testosterone in both men and women, with men making so much that they end up with almost two times the amount as postmenopausal women. As the levels of both hormones naturally go down with age, the body naturally changes.

A recent study appearing in The New England Journal of Medicine provided the most conclusive evidence to date that estrogen is a big part of male midlife problems. Some male problems blamed on testosterone deficiency now appear to be almost exclusively caused by the drop in estrogen. It suggests that different side effects kick in at different levels of deficiency in testosterone. Testosterone is the chief regulator of muscle tone and lean body mass, but it doesn’t take as much of this hormone as we thought to maintain muscles. For a young man 550 nanograms of testosterone per deciliter of blood serum is the level considered average, a reading of under 300 nanograms is thought to be so low that treatment with testosterone gels is needed. But this level is arbitrary, without a clinical rationale.

Continues below…


*Highly Recommended*

3 critical reasons you have cellulite…

Joey Atlas, a Women’s Body Enhancement Specialist is sharing his 4 step method to reducing cellulite.

No creams, vibrating machines, pill or special underwear…

Cellulite is not all about bad genetics… Learn subtle moves to wipe-out nasty dimples & bumps quickly.

Take a look at what women across 193 different countries have learnt makes the difference.

Click through now and discover how Joey can help…
*Disclosure: compensated affiliate*


The Impact Of Estrogen On Waistline Continued…

Muscle strength and size are unaffected until testosterone levels get under 500 nanograms. The accumulation of fat happens at the levels at the higher end of the deficit spectrum, 300-350 nanograms. In terms of sexual desire and performance, both call for estrogen and testosterone and these hormones improve things in this area as they go up. It’s too early to make specific recommendations, and no one is suggesting men take estrogen as high doses cause feminine features to appear.

The hope is that treatment with testosterone might help men walk more quickly, feel more vigorous, have better function sexually, help mentally and strengthen his bones.

To understand what’s behind the changes in a middle-aged man in your life, talk frankly with his doctor. If he is having sexual problems, taking testosterone may bring a benefit. But if he’s complaining of flagging muscle strength or other midlife symptoms, something else might be involved.

To your good health,

Improve Your IQ With These Seven Solid Ways

If you want to help your brain (and who doesn’t?), there are things you can do to help grow your grey matter and improve your IQ (Intelligence Quotient) by no less than 17 points over a single week. You’ll be able to hold your own in intellectual conversations, feel more confident and empowered by taking just a few simple steps every day.

IQ is a measure of your mental agility or comprehension speed, and that this number can be influenced by both genetic and environmental factors. An average score is 100 and this usually stays stable upon reaching the teen years. The score comes as the result of a set of standardized tests (language fluency, three dimensional thinking, etc.) that measure your thinking abilities in relation to your age.

A higher IQ is related to attainment of education, income and other socioeconomic factors that are key to success in life. Here we bring you seven scientifically proven ways to add points to your own IQ.

1. Play board games – having fluid intelligence is a big part of every IQ tests, and is tied to your working memory. In research, just 25 minutes of play each day will bring your IQ up by 4 points. Puzzles, Dual N-Back games are good choices.

2. Take supplements – taking 5g of creatine a day can give you an extra 15 IQ points over a six week time period. Creatine gives a big boost to brainpower and raises the energy levels that are available for computation in the brain.

3. Play social games – any activity that involves a diverse range of skills plus social interaction will add an IQ point to your total. You can play online on your own, or with friends, to keep on top of your game.

4. Blast some bad guys – a study at the University of Rochester confirmed a link between first person video games and better visual awareness in the real world. That’s a crucial building block for IQ and can add up to two points to your own number.

Continues below…


*Highly Recommended*

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.

Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days.

click here to learn the 1 thing that makes a difference…
*Disclosure: compensated affiliate*


Improve Your IQ With These Seven Solid Ways Continued…

5. Do cardio workouts – a Swedish study proved that cardiovascular fitness can bring up your verbal intelligence by 50%. Better cardiovascular fitness was linked to better cognitive scores, an increase of 5 (or more) IQ points, while muscular strength was only weakly associated with intelligence.

6. Perform practice IQ tests – retaking IQ tests can actually up your score by as much as 2 points. This proven technique gives you a chance to prepare and be more confident during the next test.

7. Go vegetarian – like it or not, there are a number of studies that have linked higher IQ with a vegetarian diet. The lifestyle and food choices of vegetarians are linked with strong intellectual functioning and a slowed cognitive decline. Doing what you can to fix you diet could bring back 10 years of IQ age, and that isn’t anything to scoff at.

You see… not so difficult. And the payoff may well be huge.

To your good health,

New Research Finding New Clue On Cause Of Migraine

Migraine sufferers, this is important news for you. New research appearing in Neurology finds that obesity is linked to migraines of any frequency. Episodic migraines, those that happen less than 15 days a month, are an issue for a surprising 10-15% of the general population. This type of headache has warning signs, sensitivity to light (fluorescent) and sound, tunnel vision or perhaps blind spots and then a pulsating pain (often on one side) like nothing else, which often brings on nausea and a suffering like you’ve never imagined.

This most recent research on migraine included over 3,700 adult subjects and found that obese participants were 81% more apt to have episodic migraines as compared to subjects at a healthy weight. As the BMI moved from normal to overweight and then to obese, the rate of headaches went up as well. The research team also saw that the link between episodic migraines was strongest for those under 50 years old, although why this might be remains a mystery.

Here’s the thing. The more frequent your migraines, the greater the risk of going from an episodic to a more chronic headache pattern according to study lead author B. Lee Peterlin, DO who is director of headache research at Johns Hopkins University School of Medicine. As if the added headaches weren’t bad enough, more frequent headaches also harm the cells of the brain, not what you’re after as you get older.

It’s important for physicians to treat episodic migraines early on, before they fall into a more permanent pattern. Doctors should be aware of the types of medications they offer patients as treatment options that might also impact weight. Solving one problem but adding to another is not what is needed here. Rather an approach that treats migraine suffering and also addresses any existing weight issues in the patient may well be highly successful.

Continues below…


*Highly Recommended*

Announcing: Doctor Approved Store Cupboard Remedies that Really Work…

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*


New Research Finding New Clue On Cause Of Migraine Continued…

Experts know a bit more about the impact of dropping some weight on headaches. There is research that finds aerobic exercise 3 days a week is linked to a drop in headache frequency. That’s good news, as exercise has so many incredible benefits to you – the hard part is getting people to do the workouts, and stick with them long enough to start feeling (and looking) better.

Researchers believe that the frequency, and severity, of your migraines contribute to just how much cell death is happening in the brain. There is still more work to be done before experts understand just what’s going on in the brain during these vicious headaches. The good news is that migraine induced brain volume losses appear to be reversible under treatment.

If you have headaches you think are migraines, but you’re not sure, look at lists of symptoms and see how many describe your experience. Keeping a headache journal is also tremendously helpful, write down when you feel a headache coming, what you ate, anything about the environment, and for women, whe

Are You Dependent Of Your Smartphone?

Amazing numbers… the average smartphone user checks their phone 35 times each day, for almost 30 second at a time… pretty incredible for a device we didn’t have even twenty years ago. Smartphones have rapidly become an essential most of us find it hard to do without. But why is that? And should we be worried that we’re all so suddenly, so completely hooked on this technology? The expert answer is that you should only be concerned if the use of your smartphone is disrupting work or home life.

Trouble is, these disruptions don’t have to be big. Ignoring a friend over lunch while you post to Facebook. Checking email regularly, or scrolling through Twitter or Tumblr instead of having real, in person contact and conversation with others or just some downtime, with your own thoughts may be a serious problem. Some experts are sounding the alarm, holding off calling our preoccupation with smartphones an “addiction”, suggesting it may be considered more of a “dysfunction” instead.

A 2011 study that appeared in the journal Personal and Ubiquitous Computing found that people aren’t so much addicted to smartphones as they are hooked on the checking habits that come with the phone. So because you can check in to Facebook, update Twitter and the like, you do. In fact, there are some triggers in the environment (being bored, listening to a lecture) that actually encourage the checking habits.

This isn’t anything like the way the laptop changed our world. Smartphones are small and easily carried, simple to use with plenty of free (or low cost) apps, and are always connected. You keep your smartphone near you and the device gives an almost continuous stream of content and alerts as well as quick, easy access to any number of compelling sources of information. It’s designed to foster constant interruptions and distractions from other things. What all this is doing to our attention span is anyone’s guess.

Smartphones do make it hard to maintain attention, to contemplate or reflect or even be alone with our own thoughts according to author Nicholas Carr, who does not have a smartphone. His research demonstrated that people have a deep, primitive need to know everything that’s going on around us. Early on in our evolution this was a reliable defense, but in modern times it may be working against us.

Continues below…


*Highly Recommended*

3 critical reasons you have cellulite…

Joey Atlas, a Women’s Body Enhancement Specialist is sharing his 4 step method to reducing cellulite.

No creams, vibrating machines, pill or special underwear…

Cellulite is not all about bad genetics… Learn subtle moves to wipe-out nasty dimples & bumps quickly.

Take a look at what women across 193 different countries have learnt makes the difference.

Click through now and discover how Joey can help…
*Disclosure: compensated affiliate*


Are You Dependent Of Your Smartphone? Continued…

If you’re concerned about your own, or someone else’s, use of smartphones, here are some ways to manage things.

-
Be aware of the situations and emotions that make you reach for the phone. Bored?
Lonely? Anxious? Try to find other coping mechanisms instead.

-
Don’t always answer the alert sound, in fact, put all the sounds on silent so
you won’t even hear them or be tempted. You might also try to limit your checking
in to once every 15-minutes.

-
Use the connectivity features only when absolutely necessary (phone number/address)
and stop with the internet browser and social media checks on the phone.

-
Don’t use your device while driving, in a meeting or at after a time of day you
set, such as after 9:00 at night.

Research with participants at The Boston Group found that taking predictable time off from the smartphone brought increased efficiency and collaboration, helped feelings of job satisfaction and gave a sense of better work/life balance. It might well be the same for you.

To your good health,

Things To Know About Seasonal Affective Disorder

If you dread the shorter days and longer evenings of winter, you might think you have seasonal affective disorder (or SAD for short), but a new study finds that this condition might not be as common as experts originally thought. We know SAD exists, that it is a fact of life for an estimated 14 million Americans as well as being documented by earlier work according to study lead author David Kerr who is an assistant professor in the School of Psychological Science at Oregon State University, but this latest research suggests that what we think of as the “winter blues” doesn’t impact people nearly as much as experts might have thought.

For the current research, appearing in the Journal of Affective Disorders, Kerr and the team looked at the results from surveys taken by over 500 people in Iowa and over 200 in Oregon. They answered questions about depression over the years and the team tried to see if changes in weather (amount of sunlight) might have on mood.

There was a very small effect that appeared during the winter, but it was more modest than you might expect if SAD was as common as people think. That’s a surprise, with a sample size this large, with such precise measures of weather, the team expected to see a larger effect.

SAD is a type of depression that comes on in the fall, as the days shorten, and lifts in the spring and summer months. Just like depression, not everyone with SAD experiences the same physical, emotional or cognitive symptoms to the same extent as another patient. Anyone can get SAD, but it’s more common for those who live in areas where winter days are extremely short or there are large changes in amounts of daylight in different seasons, women, anyone between the ages of 15 to 55 (risk decreases as you get older) and those who have a close family member (parent or full sibling) diagnosed with seasonal affective disorder.

To tell the difference between SAD and other forms of depression, your doctor will ask about the timing of the symptoms and if they recur at the same of year then get better for at least 2 years in a row. You’ll undergo a physical exam to be sure everything else is okay, and your doctor will ask about symptoms that come with SAD like carb craving, gaining weight and sleeping more than is normal for you.

Ease Depression With Exercise

You know it’s good for your body, but researchers have now found solid evidence to support earlier work that suggests exercise might ease the crippling symptoms of depression as well. Remember that depression is not a sign of weakness, a character flaw, or something you can just “snap out of”; depression is a real, treatable illness that strikes an estimated 6.7% of U.S. adults.

The up to date, systemic review of physical activity and depression appears in The Cochrane Library and was undertaken by researchers from the U.K. The team looked at the Cochrane Depression, Anxiety and Neurosis Review Group’s Controlled Trials Register (or CCDANCTR for short) that includes randomized, controlled experiments from many different databases. An earlier version of this review saw only limited evidence that exercise might be a benefit to those suffering with the symptoms of depression. Now, with more trials conducted and added investigation, the team is confident in the findings on exercise and depression.

The review included 35 trials with 1,356 subjects who had been clinically diagnosed with depression. The participants followed exercise regimens from the American College of Sports Medicine and were monitored throughout. These subjects were compared to those who got…

-
Standard treatment

-
No treatment or a placebo treatment

-
Pharmacological treatment

-
Psychological treatment

-
Some other active treatment

When the team compared patients who did exercise with those who got no treatment or control treatments, the exercisers had moderate benefits in terms of their depressive symptoms. Exercise was just as effective as psychological therapy or taking the ever-popular antidepressant. It’s important to understand that although promising, these results were based on a small number of low quality trials.

When looking closely at 6 trials that were of high quality, the team saw that the affect of exercise on depression was a bit weaker. More high quality, large-scale research is needed in this area before anyone can be sure about the benefits of exercise. We can tell you that the side effects – feeling better, having more energy and keeping fit – are not at all unpleasant, while those from medications sometimes can be.

Continues below…


*Highly Recommended*

Overweight? Shocking Proof that it may not be your fault

99% of the “professional” weight loss techniques are wrong – ending up with you actually putting on weight rather than losing it.

Find out why counting calories is bad for you and can sabotage your dieting efforts.

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.

Click through to find out how you can be slimmer with this innovative new weight loss system…

Click through now to discover how to drop 9lbs every 11 days…
*Disclosure: compensated affiliate*


Ease Depression With Exercise Continued…

No one can say right now what amount (or kind) of exercise might have an impact on depression symptoms, so more work will be needed in this area as well.

Earlier research out of the Harvard School of Public Health from 2011 finds that low levels of exercise, coupled with lots of TV watching are each associated with higher risk of depression in women. The data came from the Nurses’ Health Study, and the team selected 49,821 women who were free of depression in 1996 and had supplied data about activity and television viewing.

The Harvard team was able to assess which of the subjects developed a clinical depression over the follow up period using self-reports of diagnosis of depression received from a doctor or if they were taking an antidepressant medication. In this study, higher levels of activity were associated with lower risk of depression, even after accounting for known risks such as weight, smoking and some illnesses.

So if you are feeling down and looking for a simple, side effect free, all natural way to improve your mood, a bit of exercise might just do the trick.

To your good health,

Tips To Lower Your Cholesterol (Part 2)

Diet is a huge part of controlling cholesterol, but it’s not the only thing you can do to get those numbers in check. Even if you’re already taking a cholesterol lowering medication, you still need to make changes, not only in what you put into your body but how much activity you’re doing on a regular basis. Not easy, but oh so necessary if you want to keep your heart healthy and going strong.

In this second part of our series, we’re bringing you more great tips on exercise and mindset that might help you get those cholesterol numbers in line.

1. Keep moving. Even 30 minutes of activity five days a week can help lower LDL and raise HDL. It can be 20 minutes, three days a week for more rigorous workouts like jogging. Exercise also helps you with weight control, and this helps cut the chance you’ll have clogged arteries. And remember, you can break up your workout into smaller chunks if that fits your schedule better.

2. Take a 10-minute walk, even if you don’t exercise, this is an easy, inexpensive and low impact workout anyone can do. Exercise that’s aerobic, like walking briskly, help to lower your risk of heart disease and stroke, assists with the loss of weight and keeps your bones strong too. Start with a 10-minute walk and build gradually from there.

3. Workout without the gym, by being as active as you can (see above) as often as you can. Gardening, dancing or taking the stairs instead of the elevator all count. Housework counts too, just so long as your doing serious cleaning that gets your heart rate up, dusting won’t qualify.

4. Take charge of your own health. If you have high cholesterol, or other issues that have been identified by your doctor, now is your chance to take control, to do the things that will keep you healthy. If you don’t no one else will, and you are sure to feel the consequences.

5. Eat smart when eating out. Restaurant food can be full of saturated fat, salt and calories. Choose broiled, baked, steamed or grilled over fried options. Get your sauce/dressings on the side. Ask for half the meal to be boxed to go before it reaches the table or try an appetizer as an entrée instead.

6. Shop smart. You’ll need to be looking closely at nutrition labels on all the products you buy. Check the serving sizes. If a product boasts “100% whole grain” be sure that whole wheat or whole grain is the first ingredient listed on the ingredients list. Watch for saturated fat, and buy carefully any food that’s labeled “0 grams cholesterol” as it could still have other bad for you ingredients that are just as troublesome.

Continues below…


*Highly Recommended*

The Healthy Back Institute’s Back Pain Relief Journal

Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 “lost cause” back pain sufferers finally get lasting pain relief. Now, he proclaims…

For 15 years their step-by-step system has helped over 50,000 people who’ve suffered from scoliosis … herniated discs … sciatica … arthritis of the spine … spinal stenosis … lower back pain … upper back pain and more…

It only takes a few minutes per day.

Click through to read their free report here today…
*Disclosure: compensated affiliate*


Tips To Lower Your Cholesterol (Part 2) Continued…

7. Don’t stress, as chronic stress can raise blood pressure and add to your risks of atherosclerosis, which happens when cholesterol plaque builds up in arteries. Research finds that for some, stress might directly increase cholesterol levels. You can try relaxation exercises, meditation or biofeedback to manage things. Slowing your breathing and taking deep breaths is a simple stress reducer you can do anywhere.

8. Lose weight, as it’s one of the best things you can do to fight heart disease. Being obese ups the risk of high cholesterol, high blood pressure, type 2 diabetes and many other unpleasant, life-altering conditions. Losing weight, especially belly fat, helps raise HDL cholesterol and bring down LDL.

9. Do what your doctor tells you. Controlling your cholesterol is a lifelong struggle, so you need to keep checking in with your doctor to see how things are going, to make adjustments. Follow the advice you get on diet and exercise and you will bring down your cholesterol levels and keep your heart going strong.

You see, not so hard, but oh so helpful in your battle to bring down cholesterol.

To your good health,

Tips To Lower Your Cholesterol (Part 1)

You know by now that high cholesterol is bad for your heart, but making the changes in diet and activity level to bring it down aren’t all that easy. Even if you’re taking a statin drug to lower your cholesterol, you still need to make diet and exercise changes to support the workings of the medication. A healthy heat is a key to living longer, better.

Understand that your body needs some cholesterol to work properly, but we get way too many saturated fats and cholesterol in our modern diet and they raise the levels of LDL (bad) cholesterol. The reason LDL is bad is that it can cause plaque to build up in arteries and this leads to heart disease. The HDL (good) cholesterol helps clear the bad stuff from the blood. So you want low LDL levels, higher HDL levels.

Let’s start with seven diet tips that might help you get those cholesterol numbers in line.

1. Control portions, most of us eat super sized meals, with portions that are actually two times the size we should be eating. This contributes to weight gain and high cholesterol. To keep an eye on portion sizes, use your hand. A serving of meat or fish will fill the palm of your hand, a serving of fresh fruit is about the size of your fist, a serving of cooked veggies, rice or pasta should be able to fit in your cupped hands.

2. Eat healthy by filling your plate with veggies and fruit and aim for 5 to 9 servings each day to help bring down that LDL cholesterol. The antioxidants that are naturally part of these foods are likely to give the benefit in terms of cholesterol, take the place of high fat foods in your meals and contribute to keeping you at a healthy weight. Plant sterols can also help bring down LDL cholesterol.

3. Look to the sea as a heart healthy diet has fish on the menu two times each week. Fish is low in saturated fat, high in good omega-3 fatty acids that help bring down levels of triglycerides, another type of fat in the blood. Your best bets are fatty fish like salmon, tuna, trout and sardines, and don’t prepare them in the deep fryer as you’ll short-circuit the benefits.

4. Start the day with whole grains, as a bowl of oatmeal or whole grain cereal gives you benefits that last all day long. The fiber and complex carbs help you feel fuller, longer. They also bring down LDL cholesterol and can be a smart addition to any weight loss strategy. Beyond oatmeal there’s wild rice, popcorn, brown rice, barley and whole wheat flour.

Continues below…


*Highly Recommended*

Announcing: Doctor Approved Store Cupboard Remedies that Really Work…

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*


Tips To Lower Your Cholesterol (Part 1) Continued…

5. Snack on nuts when you need a little something. A handful of nuts tastes great and helps lower cholesterol to boot. Nuts naturally have lots of monounsaturated fat, and this brings down LDL while leaving the HDL alone. There are several studies that find those who eat an ounce of nuts a day have lower risk of heart disease. Nuts are high in fat and calories, so you want to eat only a handful, and not with sugar or chocolate coverings.

6. Add unsaturated fats, like the ones found in canola, olive and safflower oils, as they do double duty, lowering LDL levels while helping to raise HDL. It’s the saturated fats, like in butter and palm oil and trans fats that bring up LDL cholesterol. Remember, even a good fat has calories, so enjoy in moderation, as mentioned earlier.

7. More beans, fewer potatoes because while it’s true you need carbs for energy, some do the body good and some may make you prone to feeling hungry sooner and increase the risk of overeating. Whole grains like brown rice, quinoa, whole-wheat pasta and beans have more fiber and bring up blood sugar more slowly. The carbs found in white bread, white potatoes, white rice and pasties boost blood sugar quickly and then drop you, so you need to eat again sooner.

You’ll find more tips on bringing down those dangerous cholesterol numbers in part 2.

To your good health,

Why Eating In Front Of The TV Is Bad For You

Eating in front of the TV could be considered a sort of national pastime, but we’ve got some bad news to share, especially if you’re trying to manage your weight. Watching TV while eating not only has you consuming more calories at the time, it also makes it hard to recall what, or how much, you’ve eaten. Distracted eating (while watching TV, reading, playing games) also has you consuming even more calories later in the day, again without even realizing it according to a recent review of earlier studies by British scientists.

Hunger isn’t the only thing that impacts what we eat each day. Attention and memory also play their part. It takes about 20 minutes for the brain to start sending out the “I’m full” signals that turn off your appetite. If you’re distracted, not paying attention, not mindful of what’s going into your mouth, you can easily miss the signal and take in more calories than you realize. Without remembering what, or how much, you’ve eaten; you’re more likely to eat again sooner.

Lead author Dr. Eric Robinson of the University of Liverpool says that some work has shown the impact of distracted eating, but the evidence has only now been put together with the current analysis. To conduct the work, the experts searched the scientific literature to find 24 projects that were conducted between 1997 and 2007 that met the criteria involving an experimenter who actively manipulated subjects’ attention, memory and awareness of eating.

For the project, appearing in the American Journal of Clinical Nutrition, eating patterns were put in broad categories such as “attentive” or “distracted”. Distracted eaters don’t pay a lot of attention to food and are not as aware of the amount they’ve eaten. All the studies were tightly controlled and monitored, but each used different way of manipulating the subjects’ attention and awareness. In one study the participants watched TV while eating, though in another they snacked on pistachio nuts where the shells were immediately removed from view.

Continues below…


*Highly Recommended*

The Healthy Back Institute’s Back Pain Relief Journal

Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 “lost cause” back pain sufferers finally get lasting pain relief. Now, he proclaims…

For 15 years their step-by-step system has helped over 50,000 people who’ve suffered from scoliosis … herniated discs … sciatica … arthritis of the spine … spinal stenosis … lower back pain … upper back pain and more…

It only takes a few minutes per day.

Click through to read their free report here today…
*Disclosure: compensated affiliate*


Why Eating In Front Of The TV Is Bad For You Continued…

Though it might seem that decision about what and when to eat are easy, they are very complicated and easy to disrupt. The analysis suggests statistically significant differences between those who ate attentively and those who ate while distracted. On average, distracted eating upped the calories consumed by almost 10%. It also increased the amount that person ate at a later meal by another 25%.

Enhancing memories of what was eaten at an earlier meal cut the amount eaten at a subsequent meal by almost 10%.

Further, enhancing awareness of the food being eaten at the present meal didn’t change how people ate at that meal. Still, attentive eating could be made a part of weight loss programs as an alternative to calorie counting. Slowing down, savoring each bite is more likely to control how much you eat at a meal.

Mindful eating is part of a broader approach to living known as mindfulness. It means being fully aware of what’s happening within and all around you at the current moment. You can be mindful anytime, including while you’re eating. Notice the colors, smells, flavors and textures of what you eat. Get rid of the distractions like the TV or reading, reviewing emails or surfing the web.

To your good health,