How Foods Can Harm Your Brain

Another reason to make fatty foods a rare part of your diet. Sure they taste great, and it’s oh-so-easy to eat more than you planned, but we’re learning more and more just how bad these tasty fats are. Bad for your heart. Bad for your waistline. And now, bad for your brain too.

A new study has found that fat laden foods might do damage to the part of the brain that’s responsible for regulating your appetite. This may account for why overweight people have so much trouble sticking to a diet plan. The findings were announced at the British Science Festival and strongly suggest that lots of saturated
fat in the diet damages the hypothalamus
, and may directly impact how well you’re able to stick to a diet. It may also explain, in part, why obese people have so much trouble keeping the weight off long term.

The hypothalamus is a tiny area at the base of the brain that has neurons that control not just what we eat, but how much energy we expend explains Lynda Williams of the Rowett Institute for Nutrition and Health at the University of Aberdeen. The control breaks down when faced with obesity, but no one yet understands why this happens. To get an answer, the team of researchers used a strain of mice that easily put on weight and fed half a high fat die, the other half a normal low-fat one.

The researchers saw that genes and proteins changed with the high fat diet, and these changes are normally associated with damage in the brain. This supports the conclusion that mice that ate a diet high in saturated fat had damaged the hypothalamus. What’s more, the changes came quickly, three days for proteins to be affected, a week for visible signs of disruption of the genes to be visible.

Even though the study was conducted on mice, researchers believe the same processes are happening in human brains as well. And while the effects might be exaggerated in the mice, due to the saturated fat content of what they were eating, the findings still sound a warning. Too many fatty foods may well affect your brain.

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How Foods Can Harm Your Brain Continued…

More work will need to be done. Are the effects reversible? Watch for news on more work in the area. In the meantime, while you know that a high fat diet over a long period isn’t good for you, the occasional unhealthy choice isn’t going to damage your brain. The key is to eat sensibly in the first place, make healthy food choices as often as you can to help you avoid, or reduce, excess weight gain. Everyone still deserves a treat now and then.

In another important study on diet and the brain, Dr. Gene Bowman from Oregon Health & Science University used a unique and inventive method for assessing the nutrient levels of subjects – blood tests for nutrients. He sampled 100 elderly but otherwise healthy white subjects living in Oregon and one of the most striking findings, despite the small sample size, was that those who ate a
diet high in trans fats were more likely to show shrinkage of the brain on MRI
scans
, and score lower on tests of thinking and memory when compared to those who followed a healthy diet. That’s one with few trans fats and plenty of vitamins, minerals and other nutrients naturally part of good for you foods.

It seems more and more people are getting the message about trans fats. Big cities like New York have banned restaurants from featuring dishes with lots of trans fats. Major food makers have tried to remove them from products, but there’s still plenty of work to be done.

To your good health,

5 Dangers of Loneliness

We all know loneliness at some point in our lives. For many it’s a temporary thing that comes as the result of a life change, a move, a new job. For some however loneliness is an everyday thing, one that has surprisingly little to do with how many are around us, but rather appears to be related to a lack of connections formed with others. Being lonely all the time can have some serious impacts on your health as well.

Here are five things about loneliness you probably didn’t know…

1. Loneliness can affect
your brain
in a way that’s like physical pain. A very valuable study from 2003 at UCLA found that being excluded triggered activity in some of the very same regions of your brain that register pain. Throughout history people relied on social groups for survival, separation from the group meant danger and possible death. Feeling left out today could make our bodies sense a survival threat, and send pain signals as if we’re in real danger. Chronically lonely people have levels of the stress hormone cortisol that are higher in the morning than those who are more socially connected.

2. Loneliness can keep you from getting a good night’s sleep. A small study from
2011 found that those who feel lonely also experience more disruptions to their
nighttime sleep than those who do not. The link between poor quality
sleep
and
loneliness persisted even after marital status and family size were accounted
for. This suggests that loneliness depends a good deal on how people see their
social situation rather than the actual situation.

3. Loneliness can increase your risk for dementia. A study from 2012 in Amsterdam found that those who said they felt lonely (no matter how many family/friends they had), were more likely to have dementia than those who actually lived alone. After adjusting for age, the team saw the feeling lonely upped the risk of dementia by 64%.

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5 Dangers of Loneliness Continued…

4. Loneliness may contribute to early death. Two studies from 2012 found that living alone, or feeling lonely, may up your risk of an early death. One of the studies discovered that men and women were 45% more likely to die during the research period if they said they felt lonely, isolated or left out. Those who said they were feeling lonely, 43% of the study subjects, weren’t always living alone. The link between feeling lonely and health problems held up even after the living situation, depression and other things were taken into account.

5. Loneliness may (literally) break your heart. Based on work from 2011, those who say they are chronically lonely may actually have an overexpression of genes connected to cells that produce an inflammatory response. In the short term this is okay, long-term inflammation can bring both heart
disease and cancer
. The work found a correlation between the genes and loneliness, so it’s not that one causes the other.

Many people fear loneliness, but the encouraging news is that it’s not a lifelong sentence. You can change things. You need to learn to like yourself (and your own company), never put the responsibility for your own happiness in another’s hands, get enough exercise, smile more and try to find some of the very real benefits from being alone.

To your good health,

The Healthy Goodness Of Tomatoes

Regardless of how you see them, fruit or veggie, tomatoes are a good tasting, natural source of many nutrients the body needs. All of us should be eating as many of them as we can. This so called “functional food” offers us more than just the basics in terms of nutrients, it also brings us benefits from the phytochemicals inside, especially one called lycopene. This is the antioxidant that gives tomatoes their rich color, and these food accounts for up to 80% of our lycopene intake.

Just 200 years ago the tomato was thought to be poisonous. This may have been due to the plant being part of the nightshade family. Some of this species are in fact poisonous, but not the delicious, nutritious tomato.

One medium sized tomato has 22 calories, no fat, 5 grams of carbs and 1 gram of protein. When you eat this food you consume a rich source of both vitamin A and C, as well as folic acid. This tasty food also brings you important nutrients like alpha-lipoic acid that helps
the body convert sugar into energy
. There’s some evidence that this substance can help with blood sugar control while also improving vasodilation and protecting against retinopathy in those who have diabetes.

Tomatoes also bring you choline, a key nutrient that helps you sleep, as well as assists with movement
of muscles, learning and your memory
. It also helps keep the structure of cellular membranes, helps
transmit nerve impulses
, helps with the absorption of fat and cuts
down on chronic inflammation
.

When it comes to cancer, tomatoes are an excellent natural source of vitamin C, a well-known antioxidant that fights the formation of free radicals thought to be the cause of many cancers. Lycopene has been associated with prostate
cancer prevention
in a few studies. There’s good, strong evidence for eating more tomatoes, and that this natural food may lower the incidence of prostate cancer.

For younger men, eating a diet full of beta-carotene (also in tomatoes) may offer a protective effect against cancer of the prostate gland according to a study from the Department of Nutrition out of the Harvard School of Public Health. Beta-carotene has also been shown to have a link to the development of colon cancer in the Japanese. Higher intakes of fiber from fruits and veggies were associated with a lower
risk of colorectal cancers
.

The risk of breast cancer in women who have gone through menopause may go down if you eat lots of tomatoes. This type of eating increases the levels of adiponectine, a regulator of both fat and blood sugar.

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The Healthy Goodness Of Tomatoes Continued…

The American Cancer Society tells us that some research has found that those who eat a lot of tomatoes may also have a lower
risk of some types of cancers
, especially of the prostate, lung and stomach. More work is needed to see what role lycopene might play in terms of cancer.

What’s more, other vital nutrients (fiber, potassium, vitamin C,) in tomatoes all are natural ways to support a healthy heart. Upping the potassium you take in, along with dropping your sodium is the best dietary change you can make to cut your risk of heart disease.

So how do you start eating more rich, red tomatoes? First check with your doctor to be sure upping your intake is okay, for some tomatoes should only be eaten in moderation. Once you get the okay, start by buying fresh, or growing your own, and avoid putting tomatoes in the fridge as this causes them to lose their natural flavor. You might try grape or cherry tomatoes dipped in hummus or plain yogurt. Add a sliced tomato to your sandwiches, burgers or wraps or use sliced canned tomatoes (the low salt variety) in sauces, pasta dishes or soups. Try diced fresh tomatoes in omelets or scrambles, or with rice and beans or quesadillas/tacos.

We all know that eating our veggies, especially tomatoes, is good for us. As the number of plant-based foods in your diet goes up, the risk of heart disease, diabetes and cancer drops. Eating lots of fruits and veggies is also linked to having healthier looking skin and hair, more energy and an easier time maintaining a healthy weight, fighting obesity and even living longer.

To your good health,

These Supplements Can Raise Prostate Cancer Risk

Important news for men on prostate cancer. A recent study appearing in the Journal of the National Cancer Institute finds that high
doses of both selenium and vitamin E supplements
may increase the risks of prostate cancer, depending on how high a man’s selenium levels were before starting to take supplements. The work analyzed 1,739 patients who had prostate cancer, along with 3,117 cancer free controls who came from the Selenium and vitamin E Cancer Prevention Trial (SELECT).

The SELECT study started in 2001, but was stopped in 2008 because no protective effects were observed from taking selenium/vitamin E supplements, and in fact the supplements were thought to up the risk of the very cancer they were trying to prevent. Even though the supplements were stopped in 2008, the team continued to study the subjects to watch their prostate cancer risk.

Earlier work has found that men who have an adequate intake of selenium wouldn’t benefit from supplements. When the current study began, researchers took selenium measurements from the toenails of subjects. Men who had high levels of selenium at the start of the study were found to have a 91%
higher risk of high-grade prostate cancer
. The levels of selenium in these subjects were actually toxic.

For those who had low selenium levels, the vitamin E supplements upped the total prostate cancer risk by 63%, high-grade risk by 111%. This shows us that not only are supplements not all good, they can actually be very harmful. Anyone taking these medications should stop – there’s no evidence that they give any health benefits.

Selenium is an element most often found in seafoods and organ meats, muscle meats, cereals and dairy. The National Institutes of Health tells us that this element is essential for humans, playing a part in reproduction, thyroid hormone metabolism and the synthesis of DNA. It also protects against oxidative damage and infection. The recommended dietary allowance for anyone over 14 years old is 55 mcg each day.
.
.

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These Supplements Can Raise Prostate Cancer Risk Continued…

Vitamin E is actually a group of fat-soluble substances that act like an antioxidant. The nutrient is most often found in nuts, seeds, vegetable oils, leafy green veggies and fortified cereal.

For the vast majority of prostate cancer patients, this form of cancer is a very slowly progressing disease. Figures from 2013 have over 230,000 men being diagnosed, just over 29,000 losing their lives to it. There are several studies that suggest almost 80% of all men in their 80s have prostate cancer at death, but they and their doctors didn’t even know it.

Experts continue to remind us that the optimal levels of beneficial nutrients
come from regularly eating a healthy, balanced diet
. Nutrient levels that are below or above this point appear to be trouble. What’s more, there have been a number of studies that question the benefits of supplements or multivitamins, suggesting no benefit and leaving us all to wonder if these products are a waste of hard earned money.

To your good health,

Ten Tips For A Great Workday

Work is an essential, unavoidable part of life for most of us, though few have the pleasure of absolutely loving the job they do. For the vast majority of us, work isn’t our happiest time, but have you thought that your own habits and attitudes are also contributing to some of your struggle?. The good news is that there are things you can do to help yourself stay productive and feel good on the job too.

1. Stop thinking there’s a perfect day at work
… or anywhere for that matter. Saying “perfect” or thinking it sets you up for failure. Instead, go in with the thought that you’ll do the best job you can.

2. Eat a breakfast packed with 30 grams of protein and this will help you feel fuller and be less likely to overeat the rest of the day. You’ll have the energy and stamina you need to face whatever your day brings.

3. Commuting with a healthy amount of pessimism to help you feel less
hassled.
Think about it… you typically start a commute with the hope
that there will be little traffic, no accidents or delays due to bad weather
- even though this almost never, ever happens. If you go into your commute expecting
delays you won’t be as stressed when they happen.

4. Build extra travel time into your schedule, and get in touch as soon as you know you’ll be held up.

5. When you get to work, look for the one or two things you simply
must get done
. Once you have your highest priorities in mind, figure out what you next step is for each. When an interruption happens you can then decide which is more important, the priority or the interruption.

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Ten Tips For A Great Workday Continued…

6. Before a big presentation, expect that stage fright will happen and understand
stress is a completely natural response
to a demanding time. Use the extra jolt of energy to help you nail the presentation. Also, keep your focus on the idea that you’re sharing new information that is of value and will be appreciated. This puts the power in your hands.

7. Try to eat lunch outside as recent research finds that exposure to nature not only relieves stress and ups feelings of happiness but can make you m ore productive as well. If it’s too cold or wet out, at least get away from your desk as sitting there and mindlessly eating encourages you to eat too much.

8. When you meet someone new, a good impression is key. Give a firm, friendly handshake and you’re more likely to have a positive interaction, diminish the impact of any flub or fail.

9. Set a timer and get to work, when the timer rings off look at what was taking your attention away from the task. It may seem strange, but a timer helps you observe your own behavior and environment, plus lets you make choices about how to avoid distractions.

10. When you feel a slump, don’t go for coffee or sweets, try an
energizing yoga pose
. Sit and wrap your left arm around the back of your chair reaching toward your right hip. Twist your torso to the left, grabbing the left side of the chair with the right arm. Hold this pose for three to four slow, deep breaths, then switch arms and sides.

By the end of the workday you might not have gotten to all the tasks on your to do list, but this isn’t to say your day wasn’t productive. You still got more done that you thought, jot it all down so you (and your boss) can see what you do, the value you add.

To your good health,

4 Ways To Fight Aging

For centuries people have sought the fountain of youth… ways to keep age from taking hold of your body, your vital organs, your mind. No one wants to look old, worn and the good news is there are some smart things you can do, today, to help yourself stay young, vibrant and feeling great.

1. Keep your arteries young.

We know that your heart beats less efficiently as you gat older, and this makes reduced blood flow a far bigger risk. As we age the lining of the arteries deteriorate, and this makes them more apt to have inflammation and plaque, which restrict the flow of blood. You can help yourself clear this junk by high intensity interval training according to research appearing in the Journal of the American College of Cardiology. Do three workouts per week, made up of 4×4 minute intervals of running, biking or rowing at 85% of your maximum heart rate, leaving three minutes of recovery in between sessions.

Stretching can also be good. The farther you can reach the more flexible your arteries will be according to American Journal of Physiology published research. This means it’s smart to add daily stretches to your workout routine.

2. Keep your muscles strong.

Most men naturally lose 5 to 10 pounds of muscle between the ages of 30 and 50. To help fight this, eat 1g of protein for each pound of target weight every day. So if you’re 200 pounds, but want to be 180 pounds, eat 180g of protein per day to get there.

Tufts researchers found that those over 65 who took in 5,000mg of potassium per day had nearly 4 pounds more muscle than those who ate half that amount. Go for spinach, sweet potatoes and lima beans as great natural sources.

3. Keep your brain sharp.

Experts know that in your 40s the prefrontal cortex (just behind your forehead) starts losing the ability to share messages with neurons, while the conductivity-boosting myelin degrades as well. But, doing tasks that demand cognitive functioning, things like video games, crossword puzzles or other mental games, can cut age related decline says a study from the National Institute on Aging. Just like your muscles, you need to work your mind to keep it fit.

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4 Ways To Fight Aging Continued…

A University of Illinois study also saw that regular exercise appears able to slow down the rate your hippocampus shrinks, and this will help you keep your mind sharp for longer. Eating omega-3 rich foods (walnuts, flaxseed) aids in preserving the white matter, the material that links parts of the brain and keeps it strong.

4. Keep your skin looking youthful.

At around age 35, our cell renewal process naturally slows, and this makes skin appear dull, lifeless. To help, clean, exfoliate and moisturize each day. We also know that the sun’s ultraviolet rays get under the dermis and work to break down the skin’s natural scaffolding of collagen and elastin. You always need to use sunscreen with an /SPF (sun protection factor) of 15 or better or avoid the sun altogether to keep your skin looking its best.

Another way to keep your skin looking young, change your facial expression, as wearing the same expression for long periods imprints lines onto your face. Chronic squinting, for example, is what causes crow’s feet, which is why sunglasses can do so much help to your skin.

To your good health,

It Is Better To Be Two Stressed People !

Stress is an unavoidable part of life… and work, but how do you handle it? One technique showing itself to be very effective comes from the natural law known as the Low of Similars (like cures like). A new study out of the USC Marshall School of Business has come up with a very effective way to handle this most common of feelings. Share your stress with someone who’s having a similar emotional reaction to the same thing, says the research and you’ll not only feel better but be more productive as well. There appears to be a true benefit that comes from spending time and talking with someone who has the same emotional response as you do. This is especially helpful at work.

Imagine you’re working on a key presentation with a lot at stake; you may feel threatened and be dealing with an understandable level of stress. Some of this is normal, but too much can impact your productivity as well as have negative consequences for your physical and emotional health. How you deal with stress can be the difference between success or failure on the job, and in life.

Though you can’t control all the things in your work environment, and job stress goes up during bad economic times, you still do have power. You can learn to manage stress, recognize the warning signs (loss of confidence, irritability, withdrawal) and take action. Start by taking good care of yourself. On the job, prioritize tasks and organize your work. It’s also important to find and and eliminate those negative thoughts and behaviors.

The study involved 52 female undergrads who took part in work on public speaking. The subjects were pared up and asked to give a speech that would be videotaped. Before this, the pairs of subjects were encouraged to talk about how they felt about the speeches. Each subject had her cortisol (the stress hormone) levels measured before, during and after the speeches.

The research found that sharing a threatening situations with another who’s in a similar emotional state, buffers people from experiencing the heightened levels of stress that typically accompany a recognized threat. So if you’re facing something you see as threatening, interacting with another who’s feeling the same way lowers the stress you’re both feeling.

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…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.

Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
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It Is Better To Be Two Stressed People ! Continued…

Researcher on this work, Sarah Townsend, who is an assistant professor of management and organization, has just launched the Culture, Diversity and Psychophysiology Lab at Marshall. She hopes to keep her work going, looking at how developing emotional similarity can help people from different cultures who have to learn to work together.

If you’re an ambitious career professional, take note of these results. Emotional
similarity is very beneficial in a stressful workplace
. If you’re a manager, do what you can to keep stress levels for yourself and those on your team as low as possible. Be a positive role model – stay calm and allow people to blow off steam. Share information with your employees, define clearly the roles and responsibilities each person has and communicate with everyone in a friendly, efficient way. These are just some of the ways managers and others can make work a less stressful, more productive place.

How Eating Yogurt Can Cut Diabetes Risk

If you’re worried about your risk of type 2 diabetes, the results of a new study out of the University of Cambridge will be of interest to you. The research found that a far lower percentage of subjects eating yogurt (or low fat cheese) at least four times a week developed diabetes than those who didn’t eat as much of these foods. The research appears in the journal Diabetologia and examined the consumption of all dairy, as well as certain other foods.

Type 2 diabetes is the most common form of the disease, and is largely preventable. Today almost 26 million Americans have diabetes, with up to 7 million being undiagnosed and thus unaware of the risks they face. Many of the risks for this disease can be impacted by changes in lifestyle, though risk increases as you age.

We know that yogurt is a natural source of calcium, magnesium and
vitamin D
as well as fatty acids, all with benefits to your health according to lead researcher and epidemiologist Dr. Nita Forouhi. The fermentation that turns milk into yogurt also creates probiotic bacteria and specific kinds of vitamin K, also helpful to the body. It’s very likely, say experts, that the probiotic bacteria play a big part. Recent studies have pointed to the role of these bacteria in mediating inflammation and thus increasing or decreasing the risk of many other diseases beyond diabetes, such as colorectal cancer, inflammatory bowel disease and even Crohn’s disease.

There are other benefits to eating yogurt. There’s previous research that suggests eating
nonfat and low fat yogurt
can help with losing weight and even boost your immunity. The right amount appears to be four to five half cup servings a week according to the UK research, finding that the protective effect was strongest for those who ate 4.5 125-gram cups of yogurt each week. The work accounted for things like obesity and family history of diabetes that might have impacted the results.

The long-term study finds an association, not cause and effect, between yogurt and diabetes risk. The work included a survey of men and women who lived in the eastern county of Norfolk. At the start of the study, the volunteers eating habits were recorded in great detail, but the information wasn’t updated during the ensuing 11 year period, so we can’t say for certain if eating habits stayed the same the whole time. During the study, 753 subjects were diagnosed with type 2 diabetes.

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How Eating Yogurt Can Cut Diabetes Risk Continued…

The study found no association between diabetes risk and intake of milk or regular cheese. The drop of 24% was only seen with low fat fermented dairy, cottage cheese and fromage frais. When the team looked just at low fat yogurt, the risk dropped to 28%.

One thing to keep in mind if you’re planning to up your own yogurt intake is that many products also have a whole lot of sugar. Flavored varieties can have as much as 27 grams of sugar, the equal of over 2 tablespoons. If you add crunch and toppings the sugar content goes up even more. Sales of yogurt and related products (kefir) have risen 40% since 2008 and are expected to top $9 billion by 2017. Sales of frozen yogurt increased at an even faster pace, going up by 74% in 2013, compared to standard ice cream sales that have stayed relatively flat during that same time.

A future area of research may center on the probiotic bacteria that’s a part of these foods.

To your good health,

Good Tips To Look Great During Cold Season

This time of year, it’s hard to avoid getting a cold. One of the best things you can do for yourself when you feel a cold coming on is to get enough good quality sleep. Sleep is the time when the body, and your skin, repair themselves. Of course if you’re fighting congestion, body aches or a cough, a good sleep isn’t always easy.

But, if you don’t get the right amount of sleep, your body naturally produces a hormone, cortisol, that’s linked to stress. This can make you look just as bad as you feel. Luckily, there are ways to manage the most common challenges a cold brings to looking your best, and we’ve got them here for you.

Fight dark circles
– these look bad because of lack of sleep of course, but congestion and dilated blood vessels can make them look so much more obvious. A quick fix is to cool a steeped tea bag in ice water and put one over each eye. The cold and caffeine will combine to constrict your blood vessels and have you’re eyes looking brighter, less puffy.

Acne can be brought on from the stress that’s a result of lack of rest, causing your skin to produce more oil, which brings on those awful looking breakouts. Over the counter (or prescription) products that have retinol will help keep your acne under control, but they may not be good for skin that’s already red and angry looking.

Turns out that extra moisture is a good choice when you’re fighting a cold, even if your skin is prone to acne. The trick is to avoid the heavy moisturizers and look for something that’s oil free and contains ceramides, good for acne prone complexions without making things worse.

Dry skin can look and feel awful, and is hard to avoid with a cold. Cover up the red, raw area under your nose with petroleum jelly, or try a tissue that has lotions already inside to soothe the skin. Your heating system can make already dry skin even worse, so try using a humidifier to bring some moisture into the air. This will help your skin and may also ease the congestion you have at night, when you try to sleep.

Cracked hands/feet
are as painful as they are hard to look at. Giving these areas a little extra attention as you fight your cold is key. Cover hands and feet with cream and then putt on gloves or socks to help the moisture penetrate your skin. You might even want to try and cover your feet with plastic bags, before putting on your socks, for an added benefit.

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Good Tips To Look Good During Cold Season Continued…

Chapped lips really hurt, so always apply a lip balm before you go to bed at night, Look for one with wheat germ, almond jojoba, coconut oils, aloe vera or shea butter. Avoid products that have fragrance or artificial flavors as these will tempt you to lick your lips and remove the protection. You also want to avoid products with beeswax because the wax sits on the surface and doesn’t add moisture. Also stay away from camphor and menthol as these can be drying.

Wrinkles are often more noticeable when your skin is dryer, and this happens when a cold hits because your body naturally uses moisture to make mucus. While you’re fighting the cold, treat your face to a moisturizing mask, and try sleeping on satin pillowcases as they allow your face to slide and this prevents the creases that come from lying on one side for long periods. Sleeping on your back is even better, as you don’t put any pressure on your face.

By following these simple tips you’ll fight off that cold, and look good doing it too.

To your good health,

Myths About Weight Loss (Part 2)

On to the second part in our series on the worst weight loss tips ever, things you hear repeated so often by “experts” that they sound believable. Unfortunately following such advice will not help you lose weight or live an overall healthier lifestyle. Instead you’ll be failing and blaming your own efforts.

So here, without further ado, is our second installment covering more of the worst diet tips, along with smarter suggestions to use instead.

1. Skip breakfast to save up calories for later. This never works, as you end up being so hungry by lunch (and dinner) that you eat more calories than the ones you “saved” from that first meal of the day. Research on those who succeed in losing weight has found that these people regularly eat a healthy breakfast, high in protein.

2. Say “no” to nuts. While nuts are loaded with calories, this does not mean that they cannot be a part of a healthy diet, eaten in the right amounts. Research backs the idea that nut eaters (tree nuts like almonds, pecans, pistachios) had a lower BMI and smaller waist measure compared to those who didn’t eat nuts.

3. Schedule regular detoxes. Your own body does this for you, in a most amazing and natural way. There’s no need to help the process along.

4. Take a multivitamin. Diet insurance just doesn’t exist because (except for folic acid and vitamin D) the nutrients you get from whole foods eaten as part of the diet are far, far superior to the same nutrients in a pill.

5. Stay away from fat filled egg yolks. A study from the University of Connecticut found that eating dietary cholesterol in egg yolks can boost your good (HDL) cholesterol. The egg whites only give you protein, while the yolk has 100% of the carotenoids, essential fatty acids, vitamins A, D, E and K, plus choline that boosts both brain and liver health. Enjoy in moderation, from 4 to 6 per week.

6. Artificial sweeteners are a good substitute for sugar. Research finds a potential link between artificial sweetener consumption and weight gain. What’s more, daily intake of diet soda was linked to a 36% greater relative risk of being diagnosed with metabolic syndrome, a 67% higher chance of type 2 diabetes compared to those who did not consume the sweeteners. What’s more, using these products all the time means you never get a break from the sweet taste.

Continues below…


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Myths About Weight Loss (Part 2) Continued…

7. Burn more calories eating food raw. There’s a lot of research that shows the cooking method (heating, grilling, microwaving) makes a difference in the nutrient value of the food you eat. Some things may be better eaten raw, but not all foods are. What’s more, living on so-called “negative calorie foods” brings unsustainable weight loss, slows your metabolism and can break down muscle.

8. Use fat free and sugar free on labels as your guide. Fat free doesn’t mean healthy, these foods are often full of artificial sweeteners, which are not what you want if you’re trying to lose weight or live healthier. Plus as mentioned above, these sweeteners can do more harm then good, and actually linked with gaining weight.

9. Too much sweet fruit makes you fat. The sugar that’s a natural part of fruit is not what makes us fat since this is unprocessed and in its most natural state. Eliminating fruit deprives you of all the fiber it has, as well as the other beneficial nutrients. The good you get from a serving of fresh fruit far outweighs any concern about the sugar.

10. Eat the same thing every day. This is incredibly boring to most people, and feeling this way can increase the odds that you’ll give in to temptation. You also may miss out on important nutrients (vitamins, minerals, phytochemicals) if you’re always eating the same foods.

11. Chew mint flavored gum to eat less. Actually the lingering taste of mint can make healthier foods seem less palatable according to research. So when you get rid of the gum and go for a snack, the unhealthy option is going to look and taste better than something healthier.

12. Skim dairy is best. Dairy is a natural source of fat; and some recent work from Harvard found positive attributes of high quality saturated dairy fat. Taking all the fat from milk changes the hormonal effects dairy has on the body and can have you feeling less than full and satisfied.

13. Bypass the meat counter. While there is research that vegetarians may live longer, the idea of cutting all red meat from your diet is a bit extreme for most of us. Beef is a healthy and easy to get protein that is a natural source of iron. The trouble comes from what you eat with the beef… bacon, cheese, French fries. Go for lean, grass fed meat though it is more expensive; the health benefits are well worth it. Try to limit yourself to small portions two times a week.

So, now you know what’s diet fact, and what’s fiction. Hope this helps your own weight loss efforts.

To your good health,