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Let’s talk about the “F” word Folks….

Eat healthy fat for a Healthy Body !

Eat healthy fat for a Healthy Body !

Hey Everyone,

Of course you knew I meant F..A..T  Right !!

So do you think fat will make you fat….really ?!

YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.

Fat to Avoid

Hydrogenated Oils
You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health so to avoid them at all costs. But what exactly are they?
Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity.

We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.

Fats You Must Eat

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependant on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).

Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Cooking Oil
The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)

Oils best Raw
Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.

All you need to know about fat and fat consumption:
1. Avoid all products containing hydrogenated oil and partially hydrogenated oil
2. Consume foods high in Omega 3’s such as salmon, flax seeds, walnuts and organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Olive Oil and Flaxseed oil raw for salads and veggies.  Also include avocados as a healthy source of fat into your meal plans.

Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!

Only Healthy Fats for this Body !

Only Healthy Fats for this Body !

What’s Real and what’s not ~ Food Booby Traps !!

Real and Healthy too !!

Real and Healthy too !!

Hi Folks,

Can you tell when something is real or not ?

Well, how about with your food.

Here’s some tips  for all of you ….

Greedy food manufacturers are looking to get the most bang for their buck by filling us up with more food than we want or need.

This is a recipe for disaster for people who are trying to diet and lose weight!

Food additives such as preservatives and chemicals that extend shelf life allow manufacturers to sell food that otherwise wouldn’t be fit to eat.

Adding insult to injury, MSG, sulfites, and mystery spices are “excitotoxins” that we become addicted to.

The chemicals that are pumped into our foods are a veritable enemy of the weight loss world and a hazard to our lifespans as a whole.

In addition, the food chemicals that preserve our foods actually damage our nervous systems.


Stick With “Diet Food”, Right?



You think you’re doing your body a favor with these foods labels.

How does this Cola still taste sweet without any sugar?

The natural sugars and fats in “diet” foods have been replaced with things like aspartame, a neurotoxin that has dangerous repercussions on our nervous system.

In fact, get this…75% of all FDA complaints are attributed to aspartame!

Sodium is another common substitute for fat or sugar.

Always remember to look at the sodium content before you consume these products.

Then imagine how bloated and unsatisfied you will feel when you consume them!


How Can We Avoid Toxic Foods?

One simple rule of thumb is to avoid buying boxed or packaged foods.

In most cases, the foods that are in boxes or packages have been developed to last long past their natural dates of expiration.

In addition, these foods are loaded with nasty chemicals, additives, and preservatives.

The food conglomerates are now so clever that they’ve labeled many processed foods ‘Organic’ in an effort to increase their bottom line… which often increases your waistline and trashes your nervous system.


Shopping “Non-Toxic” At Your Local Grocery Store

If you find yourself circling the outside rim of your grocery store, you’re probably off to a good start.

Weight loss coaches call this “Shopping the Perimeter”.

In refrigerated sections and in fresh produce bins are where you should shop.

Avoiding the aisles is a great way to keep away from the boxed and packaged foods.

Using techniques such as these, and by following non-toxic diet principles, you can gain energy, lose weight, and fight diseases.

Here’s to living with awareness to what is truly Real !!

Real food for Real Health !!

Real food for Real Health !!

A REAL Hero has left us ~

Jack-LaLanne a Living Hero !!

Jack-LaLanne a Living Hero !!

Hi Everyone,

I wanted to drop a quick note and let you know
that a REAL hero of mine has passed away.

Jack Lalanne, fitness pioneer has passed away
at age 96.  And he was active right up until
his death.  We should all be so lucky.

Jack was a fitness icon and a hero of mine.

At 42 (way back in 1957!) Jack LaLanne cranked out
over 1,000 freaking push-ups in 23 minutes on the
“You Asked For It” television show.

He swam from Alcatraz Island to Fisherman’s
Wharf in San Francisco — handcuffed, shackled and
towing a boat.

Oh yeah, he was 60 at the time!

“The only way you can hurt the body is not use it,”
LaLanne said. “Inactivity is the killer and, remember,
it’s never too late.”

Amen Jack.

Jack Lalanne died on Sunday. Yahoo news has a good


And check out the video on the home page of his sit



God Bless you Jack and your family ~

Knowing you, you’re keeping them fit and active up there now too !!

Jack LaLanne Living Health !!

Jack LaLanne Living Health !!

~ Spice Up your Life and Health !!

Enjoy Spicing Up your life Today !!

Enjoy Spicing Up your life Today !!

I admit, by including IF (intermittent fasting) along with my weekly workouts has made getting fit so much easier than ever before. That AND enjoying SPICING UP my life with spices when eating meals more too ! Also enjoy using healthy spices to compliment the workouts plus meals … you could say the two are Good Friends !
After my workout today, used some of these in my meals to help along the goal of getting that flat stomach along with better health…and can’t forget Spice Up that taste too !!!


Here they are …

1. Ginger:



Ginger is a plant that is used as a natural spice and has been used by Chinese herbalists for more than 2,500 years in flavoring foods and part of natural medicines.
One of ginger’s biggest “claims to fame” is its ability to quickly calm the digestive system to relieve distress and discomfort from gas pains and cramping. It also has been used to relieve nausea from motion sickness, morning sickness or the occasional “I just ate the wrong thing and it’s killing my stomach!”.
Ginger has also been used in the treatment and prevention of inflammatory conditions like painful arthritis and it’s a wonderful cold and flu fighter.
So we know ginger is definitely a great food to keep the body super healthy, but does it have the ability to assist the body in burning fat? Yes, ginger root has been found to help accelerate the metabolism and assists in reducing stomach bloating by helping food digest properly.
For me, any food that will assist my digestion and keep my stomach feeling good is a food that is well worth adding to my meal plans. I also really enjoy the delicious taste of ginger and love adding it to several different recipes. I try to add ginger to almost any fish dishes.

2. Turmeric:



Turmeric is thought by many nutritionists and health professionals to be quite possibly the healthiest spice on the planet. It is also thought to be one of the most powerful anti-cancer spices.
The Most Potent Super-Spice Antioxidant in Your Cabinets !!
We’re talking about the super-spice Turmeric — a powerful antioxidant with surprising health benefits

You may have already known from my past newsletters that cinnamon is one of the most powerful antioxidants that you may have been overlooking in this world where acai, goji berries, blueberries, and red wine are the only antioxidant sources that get major press.
However, have you ever eaten curry? That yellow color in curry is attributed to a spice called Turmeric, and it is one of the most powerful antioxidants you can consume with amazing health benefits.
Turmeric has been used in India for thousands of years as a dye, as a spice for dishes, and also in traditional Indian Ayurvedic medicine. Turmeric has some of the world’s most powerful fat-burning and healing qualities of any food or spice. It is a potent anti-oxidant, anti-inflammatory, and anti-bacterial substance.
What is turmeric?
Turmeric grows as a shrub in India and tropical parts of Asia. The roots are ground up to make turmeric. Its active ingredient is a substance called curcumin and it is bright yellow. This bright yellow spice has medicinal properties as well as adding its pungent color and taste to many delicious dishes.
Ayurvedic medicine has used this spice as a whole body cleanser, an aid for digestion, and in treatments for fevers, infections, liver and gall bladder problems and arthritis. It may even help to burn fat, and is also very effective as a preventative for heart disease, and Alzheimer’s.
The rich stores of antioxidants are very effective against the free radicals which contribute to premature aging, disease and cancer. Many natural practitioners actually recommend turmeric when a potent antioxidant is needed.
A digestion aid and fat-burning compound
Turmeric helps to digest fats by stimulating the flow of bile in the gall bladder and therefore is very effective as a digestive aid and fat-burning compound. Studies also show it is highly effective at reducing the inflammation from Irritable Bowel Syndrome, ulcerative colitis, and Crohn’s disease.
For the heart, it contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very effective against heart attacks and strokes. In addition, homocysteine, a chemical component in the body, which is one of the primary predictors of heart attacks, is significantly lowered in the presence of curcumin.
The curcumin in turmeric also has been shown to lower and reduce the oxidation of plaque on the artery walls.
As an anti-inflammatory it has been used effectively for a treatment for all types of osteoarthritis, rheumatoid arthritis, and for joint pain.
Turmeric and cancer-risk reduction
Turmeric is a powerful weapon against cancer cells as well. Studies show that this super spice can actually prevent cancer tumors from growing and in those who already have cancer, turmeric slows the growth and spread of cancer. In a research study done with mice injected with cancer cells, the curcumin in turmeric was proven to be more than twice as effective as the cancer drug paclitaxel (Taxol).
The curcumin in turmeric is also highly effective when combined with the anti-oxidant quercetin (found in red onions, apples and cherries) against pre-cancerous polyps in the colon. Studies show that polyps were reduced by 60% and the average size of existing polyps were reduced by 50%.
Turmeric and Alzheimer’s disease
One of the most exciting new studies has shown turmeric’s value against Alzheimer’s. Studies of the Indian population who have a high intake of turmeric in their curry dishes show a very low incidence of Alzheimer’s and dementia in the elderly.
Alzheimer’s victims have a buildup of a certain type of plaque in the brain and turmeric is highly effective at breaking down this plaque and protecting brain health.
Ways to get turmeric into your diet:
One way to get high concentrations of curcumin is to use the spice turmeric in some of your cooking and recipes.
Curry contains turmeric, but is usually a combination of several spices and you may not get as much turmeric as you would using pure turmeric. That’s not to say there aren’t benefits to curry too, since it is a blend of several spices.
Try to get creative and test using turmeric and/or curry on various foods so you can benefit as much as possible from this potent super-spice…
Turmeric is very yellow and can stain so be careful when using it. This spice doesn’t have to be used just for curries. It is delicious on sautéed apples, or steamed cauliflower, green beans and onions, or any of your favorite veggies.
Try it with raw cruciferous vegetables like cauliflower or broccoli, or with celery, sweet pepper, jicama or radishes. Turmeric is also a great spice to complement recipes that feature lentils. Give salad dressings an orange-yellow hue and a little extra flavor by adding some turmeric powder to them.
Once you start using turmeric on a regular basis, it’s fun to find new ways to use it in healthy recipes. My favorite way to use it is to add a healthy dose of it to egg salad. It adds a great flavor, and gives the egg salad a delicious rich yellow hue.
The best way to get turmeric daily and maximize your benefits
Let’s face it… we know that spices like cinnamon and turmeric have incredible health benefits, but it’s hard to remember to use them more than once or twice a week in recipes or on your typical foods.
So what I’ve found is the best way to make sure you get ample turmeric on a daily basis is to get turmeric capsules.
Turmeric can be purchased in capsules from a health food store, or you can make your own if you want to buy empty capsules and fill your own. The best turmeric is available in bulk in health food stores and is usually fresher and more pungent.

3. Blood sugar controlling Cinnamon:



Yes, that’s right… one of the healthiest spices on earth that also helps to control your blood sugar response:
You might even call it a “fat burning spice”… in a roundabout way.
And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.
Here are some other benefits of this miracle spice:
• controls blood sugar levels
• helps maintain insulin sensitivity
• a VERY powerful antioxidant
• may have antibacterial and antifungal properties
• and dozens of other benefits
So what is this miracle spice that beats abdominal fat?
Well… it’s good old tasty Cinnamon!
Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn abdominal fat and get leaner in an indirect way.
Here’s how…
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.
How to harness cinnamon to lose stubborn belly fat…
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals.
This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!
So SPICE UP your life while enjoying better Health too !!

So Spice Up your life for better health and that Flat Stomach !!

Spicy Flat Stomach

Spice it Up for a Flat Stomach !!

Small equals Big …. here’s how ~

Small Pleasure equals Big Results !

Small Pleasure equals Big Results !

Hi Folks,
Enjoyed an energetic workout of bodyweight and kettlebells to start my day, and now sipping some green tea (got some wonderful High Mountain tea from an Asian friend) enjoying the fresh air on the deck now.

Realized something today after reviewing my journal (daily habit that’s a good one !!

Do you ever get that “all or nothing” mentality?

You know what I’m talking about. If you eat a slice of chocolate cake (and it’s not your free/cheat day), you decide the day is ruined so then you go on to eat several more goodies. And then since your nutrition isn’t up to par, you figure you might as well just skip the gym, too.
Sometimes you go off track for 24 hours however then start fresh the next day.

And that’s OK !

We all have those days where we truly don’t feel like sticking to our fitness routines and healthy diets. If this happens once in a while, then it’s really no big deal. Call it a “free day” and start anew the next day.

But sometimes one “free” day turns into multiple days. You start rationalizing, telling yourself things like, “Well as long as I’ve been off track for three days, I might as well take the rest of the week off.” Or you say, “One piece of pie won’t hurt” or “skipping the gym just this once won’t hurt.” Except eating pie and skipping the gym soon become the norm rather than the exception.
Listen, you don’t have to go all or nothing in order to create positive results.
Indeed, the “all or nothing” mentality is one of the biggest reasons people can’t get going with a new fitness program, perhaps because they think they need to go from couch potato to super athlete in a matter of hours.
But that’s just not true.

If you’re feeling a little hesitant to start a new program or continue with your existing one, then from my experience here’s some suggestions folks …

Pick a goal.
You’ll want to choose a long-term fitness goal (like what you hope to accomplish in the next year), but then you should break it down into smaller “milestone goals.” For example, what’s your six-week goal? What do you want to look or feel like in three months… six months… nine months?

Next, start making small changes – starting today
– that will create the results you need to achieve your short and long-term goals. You don’t need to make a drastic lifestyle change overnight. You don’t need to be perfect. You just need to take steps towards your goal by incorporating new changes and good habits every week.
For example:
Commit to making better nutrition choices.
Little things add up, such as:
• Replace those sugary sodas with coffee, tea or water. (TIP: If you have a bad soda habit, do it gradually over the course of a week or more.)
• Replace that nightly dessert with fresh fruit.
• Bring your lunch and snacks to work so that you’re not forced to make bad choices such as vending-machine foods or fatty fast food.
• Likewise, cook ahead – create meals at least a week ahead of time, so that you always have healthy foods available.

Incorporate more activity.

You can slowly increase the number of days you do activity as well as the duration of each session. But there are small things you can do every day to boost your cardio health, including:
• Focus on adding intensity to each cardio (and weight lifting!) session.
• Don’t choose the closest park to the shops! Walk a little more.
• Take the stairs rather than the elevator. Do that everyday then … watch out for those subtle results!
• Play tag with the kids remember to include the pet for more fun !! – get out of breath.
• Wear a pedometer to count your steps. Then challenge yourself every day to beat yesterday’s number of steps. (I do this one even at work and gives me a reason to move during those busy days !
These are just a few ideas. There are virtually endless ways that you can make small everyday changes in your life that will add up to great results.

Now a recipe have found to be Yum !!

Quinoa Mushroom Pilaf

Quinoa Mushroom_pilaf ~ Yum !!

Quinoa Mushroom_pilaf ~ Yum !!

You can use either broth or water to cook this quinoa recipe. For a hearty, flavor-rich quinoa pilaf, use your favorite broth.This will make about 4 servings total so convenient for a family !
Olive oil
2 cloves garlic, finely chopped
1 small to medium yellow bell pepper, diced fine
1 small to medium green bell pepper, diced fine
2 cups sliced mushrooms
Sea salt and ground pepper, to taste
2 tablespoons fresh chopped parsley
1 teaspoon Greek Seasoning (mint, lemon, basil, oregano mix)
2 scallions (spring onions) sliced- white and light green sections
Squeeze of fresh lemon juice
Extra virgin olive oil, to taste
Option: Toasted pine nuts, for serving
You will need roughly 2 1/2 – 3 cups cooked quinoa. As the quinoa cooks, gather and cut up your vegetables. When the quinoa is almost done, heat a splash of olive oil in a large skillet over medium heat. Add the garlic, yellow and green pepper; and stir over medium heat until slightly softened. Add in the mushrooms. Season the mixture with sea salt, and ground pepper, to taste. Add the Greek seasoning. Stir and cook until the mushrooms are tender.
Scoop the cooked quinoa out of the rice cooker and add it into the mushroom- pepper mixture. Add in the sliced scallions. Stir to combine. Squeeze fresh lemon juice all over the quinoa and drizzle with extra virgin olive oil. Toss to coat the quinoa. Taste test and add more salt or seasoning if it needs it. Sprinkle with toasted pine nuts, if desired. Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. Note on chilling this quinoa: Before serving this quinoa cold, taste test again and adjust seasonings; chilling often dulls the flavors in these kinds of salads. I usually allow quinoa salad a few minutes out of the fridge before serving; letting it to come to room temperature helps the flavors. If making ahead as a salad, I’d use water instead of broth- personal preference.

Enjoy life, small changes, and especially those Awesome results from them !!

Enjoying small moments equals enjoying a Bigger Richer Life ~

Enjoying small moments equals enjoying a Bigger Richer Life ~

Do it Again …. !!

Born with Healthy Skin~ Let's Keep it !!

Born with Healthy Skin~ Let's Keep it !!

Hey Folks,
Probably wondering about the title…. ?

It means a health habit you did …. do twice today !!

That is a new fun way I discovered to enjoy exercising…do some morning and evening, or have some extra of those healthy Magic Hundred from Dax by reading more today!
By the way, here’s tip that has really helped this very cold winter season…..
Foods that Help your health AND skin too !!
If you really want beautiful skin, do the same things you would do to strengthen your heart, control your weight, lift your mood and live longer and better: Get regular exercise, sleep enough and eat well.

Discovery Health suggests a number of foods to look at if you want a beautiful-skin diet. Here are a few of their suggestions:

The benefits of nuts — especially almonds — have to do with antioxidant activity. Vitamin E fights skin-aging free radicals, and also helps your skin hold in moisture.

Benefits: Young and soft skin
As with many of the skin-healthy foods on our list, the good stuff in nuts — especially almonds — has to do with antioxidant activity. Vitamin E combats skin-aging free radicals, especially protecting skin from sun damage due to UV-sunlight-generated free radicals

. Vitamin E also tends to help skin hold in moisture, relieving dryness and making skin look younger.

Pairing vitamin E with selenium can enhance its antioxidant abilities, so go ahead and throw some almonds into your cottage cheese (great source of selenium) for a skin-revitalizing snack

Almonds, pistachios and walnuts also provide a nice supply of omega-3 fatty acids, another great skin nutrient.

Red and Green Vegetables

Orange-red vegetables are full of beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature aging. Spinach and other green, leafy foods provide lots of vitamin A, too.

Skin is the body’s largest organ. It makes sense, then, that what’s good for your whole body is also good for your skin — and as far as food goes, it doesn’t get much better than vegetables. You’ll especially want to look for red-orange and green vegetables like carrots, sweet potatoes and spinach.
Orange-red vegetables are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging. In the case of vitamin A, you also get anti-acne benefits — vitamin A has been used in acne medications (think Retin-A) for many years.
Spinach and other green, leafy foods provide tons of vitamin A, too, which helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your face looking bright and young.
Mangoes are also a great source of vitamin A. It’s best to get this vitamin from food and not from supplements, though, since too much vitamin A can cause health problems.

Spinach does more than make you strong. It also helps heal dry skin.
Active components: Vitamin A, beta-carotene
Benefits: Bright and smooth skin
Next: You’ll probably be happy to find out that what’s good for your skin can also be really good for your taste buds…

The last healthy skin food: Keep it whole to get fantastic overall results…

Citrus Fruits

Vitamin C aids in your body’s production of collagen, which is the protein that forms the basic structure of your skin. Collagen breakdown can leave your skin saggy, and vitamin C will help tighten it back up.
With people all over the globe spending billions of dollars on skin-care products every year, you’d think cosmetics companies had replicated the fountain of youth in the laboratory. In fact, skin creams have gotten more and more expensive and less and less based on real science. According to most experts who aren’t hawking half-ounce jars of $200 youth serum, the science behind skin care is simpler than most of us think.
As with most health benefits, it comes down to lifestyle, rather than how much you can afford to spend on products. The things you can do to beautify your skin are remarkably similar to what you can do to strengthen your heart, control your weight, lift your mood and live longer and better: Get regular exercise, sleep enough and eat well. Of course, what you can eat to improve your skin tone, texture, evenness and clarity might be different from what you eat to avoid, say, heart disease.
So what are we looking at when it comes to a beautiful-skin diet? In this article, we’ll find out what you want to throw in your shopping cart to improve your skin, why those foods work on traits like smoothness and tone, and whether skin-healthy foods are, in fact, different from the foods you’d eat to promote overall health.
First up: You may not like the smell, but you’ll love the smoothness…

Active component: Vitamin C
Benefits: Smooth and taut skin

Vitamin C is a prime skin-care ingredient in tons of beauty creams. This vitamin aids in the body’s production of collagen, a protein that forms the basic structure of your skin.
Collagen breakdown, which starts speeding up significantly around the age of 35, can leave your skin saggy
. Consuming extra vitamin C in foods like oranges, grapefruits, Acerola cherries (a single Acerola has 100 percent of your vitamin C for the day) and tomatoes can help tighten the skin and prevent wrinkles.

Vitamin C also may fight inflammation, and its antioxidant properties can neutralize the free radicals (highly reactive oxygen molecules) that damage cells and can prematurely age your face.
In case you get tired of eating all that fruit, hot peppers, bell peppers and sprouts also have good amounts of vitamin C.
Next up: Veggies are good for way more than weight control.


Tuck into some oysters and emerge with a pearly complexion.
Active components: Omega-3 fatty acids, zinc
Benefits: Smooth, clear and glowing skin
Most of us have heard that fish can be really good for your overall health — it’s a primary component in what’s known as the “Mediterranean diet.” Many types of fish and shellfish can also work wonders for the skin, especially oysters and fatty fish like salmon.
The primary nutrients that make fish so good for your complexion are zinc and, especially, omega-3 fatty acids. Increasing omega-3 intake can reduce dryness and inflammation. Inflammation can cause skin to age faster, and research shows that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis

. Omega-3 fatty acids can also help keep the heart’s arteries clear and so improve circulation. Good circulation is crucial to skin health.
Zinc can help fight acne because it’s involved in metabolizing testosterone, which affects the production of an oily substance caused sebum, a primary cause of acne. Zinc also assists in new-cell production and the sloughing off of dead skin, which gives the skin a nice glow

You’ll also find these benefits in flaxseed oil and walnuts.

Whole Grains

The “whole food” movement has whole-body advantages, not the least of which is great-looking skin.
Whole foods are basically unprocessed — whole wheat bread instead of white bread, for instance. The whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin If you don’t have enough biotin in your body, your skin can become dry and scaly.
In general, whole grains instead of processed carbohydrates can improve your complexion. Processed (or refined) flours can cause an insulin spike, which in turn can encourage acne.

Not into buckwheat? Avocados and mushrooms can provide similar benefits.
Now, while oranges, buckwheat, oysters, spinach and almonds are great foods for your skin, achieving great-looking skin through dietary changes doesn’t have to be so specific. A healthy body means healthy skin. Just feed your body good, healthy foods, remember to get some exercise to improve your health, lower stress AND your skin will thank you with a warm glow !!

Eating Healthy is EASY !!

Eating Healthy is EASY !!

Here’s to Boundryless Health and Skin Folks !!

The Most important letter in y…o….u….is U !!!

Vital ZZZ's for a healthy yoU !!!

Vital ZZZ's for a healthy yoU !!!

Hi folks,

Been traveling so got delayed posting.

For today, want to share how important YOU are !!!

Think of it this way, the famous phrase, “Save the Best for Last” truly applies as you look at the last letter in yoU….it’s the letter U

So today dedicate your MAP, your eating, even enjoying some quiet time for just yoU today !

Now another tip that hope help you as much as they did me.

If you’re trying your best to eat right and exercise, it might be worth it to make sure you get the proper amount of sleep each night, according to a new study that suggests lack of sleep can throw off a diet.

According to CNN Health, research from the University of Chicago showed that dieters who slept for 8.5 hours lost 55 percent more body fat than dieters who slept 5.5 hours

“The dieters who slept less reported feeling hungrier throughout the course of the study,” CNN said, even though “they ate the same diet, consumed multivitamins and performed the same type of work or leisure activities.”

The study authors concluded that “Lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction,” CNN said. The study was released October 4 in the Annals of Internal Medicine.

So get your vital ZZZZZ’s along with your A, B, and C nutrients too !! 😉

Looking for others to share your thoughts along with ideas on health and how MAP helped you.

Best to you in the 2011 New Year Folks !!

Gain Health not weight this Winter !!!

Moving It to Stay Fit this Winter !!

Moving It to Stay Fit this Winter !!

Hi Folks,
Well, it’s been a really cold one, however….

That has not stopped my fitness progress !!

Instead, sip some ginger tea while looking forward to it in warming me up while giving me energy for the day. Especially since know how difficult it is to be as active in the winter as in the summer. So here’s a little story to help you.

Do you get fatter more easily in cold weather? It’s a good question right now, considering that this year’s farmer’s almanac is predicting a frigid winter. It’s FREEZING here in New Jersey and we just got dumped with 3 feet of snow!
Some of my friends up in the great white yonder think that temps in the 20’s are balmy. Yeah right. With the wind chill, even my bones had goose bumps today.

I can’t even fathom the sub zero stuff those guys live in. Adding insult, my friends in LA and South Florida have been more than happy to share their local January weather reports with me. 80 degrees and sunny. Thanks guys !

First there’s the psychological explanation: in warm climates, people are wearing less clothes and enjoying the outdoors and people want to look good when they’re exposing more flesh! In the cold, you’re covered up, so there’s less self-consciousness and no public accountability. Therefore, most people tend to stay on a diet more diligently and train harder when summer rolls around.
Seasonal affective disorder (SAD) has been studied at length by psychologists. Often more than just the “winter blues” but an actual type of depression, SAD occurs during the short days and long nights of winter and fall, when there’s less sunlight and colder temperatures. Symptoms include depression, cravings for specific foods, loss of energy, hopelessness and oversleeping. Obviously, these types of symptoms can contribute to weight gain.

Because of their tendency for fall and winter weight gain, many people have suspected that cold temperatures influence weight gain on a metabolic level, not just eating more. Exposure to cold temperatures can cause a shivering thermogenesis which means there’s an increase in metabolism to produce more heat (heat production = calories burned).
However, if you just got the bright idea of turning off the heat in your house, or going for a swim in the cold surf every day to “burn more fat”, I wouldn’t recommend it. Deliberate exposure to the cold, either cold air or cold water doesn’t pan out into real world fat loss results, even though there are actually “fat loss gurus” who recommend it.

Here’s why:
If your body uses some energy for shivering or heat production, it can compensate later for that energy loss by increasing your appetite. Not only that, research at the hyperbaric environmental adaptation program at the Naval Medical Research Institute in Bethesda Maryland reported that, “The combination of exercise and cold exposure does NOT act to enhance metabolism of fats… Cold-induced vasoconstriction of peripheral adipose tissue may account, in part, for the decrease in lipid mobilization.”
It’s just not practical to freeze your butt off in an attempt to speed up your metabolism a tiny little bit, so your fat loss scheme wouldn’t last long if you tried.

Winter exercise... NOT !!

Winter exercise... NOT !!

A great example of how cold temperatures affect energy balance is in the case of swimming. For years, people thought swimming actually made you fat. There were all kinds of theories, like, “it makes you retain a layer of fat for insulation, like seals.” Actually, the most recent research shows that swimming is a perfectly good fat burning exercise, except for one thing: Swimming, especially in cold water, increases appetite dramatically.
The seasons affect your activity levels too. Pedometer research published in the journal Medicine and Science and Sports And Exercise uncovered a huge difference in the number of steps taken between the summer and winter:
7616 steps per day in summer
6293 steps per day in fall
5304 steps per day in winter
5850 steps in spring
Most people blame winter weight gain on the food, but it’s not just the Thanksgiving, Christmas and New Year’s celebration feasts, it’s less winter activity that also contributes to the holiday pounds.
You have to keep up with your training and nutrition program in the winter, or else ~
Although studies have found that seasonal weight gain is usually very small, it’s the type of slow weight creep that goes unnoticed. Over a period of 10, 15 or 20 years, it’s enough to accumulate into becoming overweight or obese.

Thus many men and women wake up one morning at age 40 or 45, look in the mirror and ask themselves, “How did I get so heavy?” Answer: just a pound or two a year, after each winter season, left unchecked.

To stay lean all year round you have to remain alert about increases in your appetite and decreases in your activity. This is a YEAR-ROUND LIFESTYLE Folks!

Stay active, stay diligent about nutrition, stay accountable, from shoveling snow, to having fun playfully exercising outdoors, and if you start to experience weight gain, nip it in the bud – MOVE !!

So here’s to a healthy winter for You !!

F****, is really Great for you…,

~ Enjoy Healthy Beans ~

~ Enjoy Healthy Beans ~

Hi Everyone,

So from the title did you guess FIBER !?!

Just wanted to share with you today about how after starting my Do Something Healthy Daily, and how have decided to add a mini challenge to each day. Be it walking a little farther, choosing an unhealthy and changing it into a healthy one for example.

Best part about this….It’s FUN !!!

Remember how much plain FUN it is to try something NEW ~ a little different.

Well ~ Go for It !!! I’ve found doing this even once a week makes the week more enjoyable … even when it gets really Crazy Busy.

Now another little health tip that hope helps you too ~

Fiber is great for balancing your blood sugar, but which fiber source is best —
Legumes or Grains?
Pass the peas, please. In a study, a diet high in lentils, nuts, peas, and other legumes seemed to be more helpful than a diet high in wheat fiber when it came to tamping down blood sugar.

A Hill of Beans

Mmmm. Love those legumes. And, lucky for lovers of legumes, beans tend to have a low glycemic index — meaning they are digested slowly by the body and have a stabilizing effect on blood sugar. So much so that when people with type 2 diabetes were told to emphasize legumes in their diet as part of a study, their average blood sugar over time was lower than that of the group who’d been directed to eat more whole grains.

Go for Balance
The difference was modest for the two study groups but was still significant enough to translate into better protection from heart disease. Researchers suspect that the difference was because the legume-laden diet had a lower glycemic index — and slightly more fiber — than the diet that emphasized grains. The legume eaters were also encouraged to eat high-fiber fruits and veggies. Bottom line: A low-glycemic-index diet seemed to be best for blood sugar. To get there, you may need to trade that side of brown rice for an occasional bowl of beans.
Quick blood sugar trick: Use nut flour instead of the usual flour in baked goods when you do have them.

Enjoy a Daily challenge to make your Life more Boundryless !!