Reduce the Signs of Aging With What You Eat

Aging is a difficult thing… and it can be tough on your body.  Even when you make the appropriate food choices and exercise, it still may feel like you aren’t doing enough to reverse the physical signs of aging.

Because there is no “Fountain of Youth” we offer you these foods that contain vitamins and nutrients that contain anti-aging properties. Add some of these foods to your daily diet and see what difference they make for you…

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Flaxseed – full of DNA-boosting omega 3s, zinc and selenium

Spinach – contains antioxidants Vitamin A and C

Grapes – antioxidant polyphenols, resveratrol, aids in cell repair

Red snapper – high in omega 3 fats that reduce oxidative damage to cells

Yams – excellent source of antioxidants Vitamin A and C that can reduce oxidative stress on cells

Almonds – high in antioxidant Vitamin E and a great source of zinc and iron

Oysters – contains the antioxidant selenium as well as DNA-boosters Vitamin D and zinc

Canola Oil – contains Omega 3 fats as well as antioxidant Vitamin E

Collard Greens – great source of Vitamin A, folate and fiber, which are all linked to longer DNA strands

Dark Chocolate – contains the antioxidant resveratrol that is thought to fight aging cells

Chia seeds – whole grain high in Omega 3 fats, minerals and calcium

Bell peppers – antioxidant beta carotene and Vitamin C help in DNA repair

Heal Your Sore Throat… Fast!

There are so many reasons why you may have a sore throat – it could be the onset of a cold, or it could be something more serious like strep throat – but regardless you just want the burning, itching and painful feeling to go away.

While many people turn to the doctor to help get some relief from a nagging sore throat, some of the best remedies can be found at home or over-the-counter.

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Here are some remedies and quick fixes for your next sore throat:

  • Anti-inflammatory medicines – Believe it or not you probably already have some of these in your medicine cabinets for a host of other reasons.  Over-the-counter, non-steroidal anti-inflammatory drugs like Aleve and Advil are combination pain killers and reduce some of the swelling associated with a sore throat.
  • Saltwater gargle – You may have seen your parents or grandparents doing this a time or two, as this old home remedy has been around for quite some time.  Doctors recommend dissolving a teaspoon of salt in a cup of water and gargling with it several times a day to reduce swelling and loosen mucus.
  • Sprays and lozenges – Sucking on a lozenge or using a throat spray may help alleviate sore throat symptoms because these products help to stimulate saliva production.  For an added benefit choose brands that have menthol or eucalyptus for the cooling and numbing effect.
  • Cough syrup – Just like lozenges and sprays, cough medicine help to coat the throat and provide temporary pain relief.  Even if you aren’t experiencing a cough, it’s still ok to try using cough medicine to help ease the soreness.
  • Lots of fluids – As with any sickness, it’s important to drink plenty of fluids when you have a sore throat, too.  You should be drinking enough water that your urine is light yellow or clear.  If it is not, then you are not taking in enough fluids.  Water is always your best options, but you can also hydrate with watered-down fruit drinks, or something salty if you prefer like chicken broth.

Cuckoo for Coconut Water

You have seen people drinking it on the subway, in the elevator, at the gym and maybe even in those posh cafés and grills, but what’s the big deal about coconut water?

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Well, that’s easy, coconut water is incredibly healthy and one of the best drinks to hydrate the body.  And besides aiding in digestion and helping to remove harmful toxins from your body, coconuts have anti-viral, anti-microbial, AND anti-fungal properties that can help cure disease!

Coconut water is low in carbohydrates, low in sugars and is 99 % fat free.  Many nutritionists are calling coconut water the “sports energy drink” of today’s day and age because it is naturally good for you and full of the vitamins we need to ward off fatigue.

How about these little known facts about coconut water…

  • Coconut water is much healthier than orange juice because it has much fewer calories.
  • Coconut water is more nutritious than whole milk because it has less fat and no cholesterol.
  • Coconut water is better than processed baby milk because it contains lauric acid, which is present in mother’s milk.
  • Coconut water is a universal donor and is identical to human blood plasma.
  • Coconut water is naturally sterile.
  • Coconut water is a naturally isotonic beverage; the same level that we have in our blood.
  • Coconut water has saved lives in Third World Countries through Coconut IV.

Getting More Out of Your Elliptical Workout

Its winter and more and more people are choosing to move their workout to the gym.  If the one machine that is your go-to machine when you are at your public or home gym is the elliptical, then you need to make sure that you are getting the most out of your workout at all times.

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While the elliptical is a great cardio machine, if you keep your routine at a slow, steady pace every single time, then you are not getting the most effective workout that you can.

One of the major things that you can do is practice interval training on the elliptical.  Interval training focuses on constantly changing the speed and intensity of the exercise.

Most experts suggest coming up with an exercise plan before you start on the elliptical.  For example, you can start out by going at your normal, slow and steady pace for a solid minute.

Then switch it up and go at a faster, more intense pace for 30 seconds.  You can continue switching between your slow and steady pace and your faster pace for the entire length of your workout.

Some other suggestions to get the most out of your elliptical routine include:

  • Choose an adequate resistance.  Instead of allowing momentum to do all of the work for you, change the resistance to a higher number and make sure that you are actually using your legs to propel the blades.
  • Lean back on your heels.  Make sure that you aren’t putting all of your weight on your toes while you are on the elliptical.  By being up on your toes, your legs will go numb and will shorten your workout prematurely.

Spotlight on: Mangoes

  • Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
  • An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
  • Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

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Recipe: Jamaican Jerk Chicken Salad

  • ½ cup prepared or purchased honey mustard dressing
  • 1 teaspoon finely grated lime zest
  • 4 chicken breast halves without skin, boneless
  • 1 tablespoon Jamaican Jerk seasoning
  • 2 large fresh mangoes
  • 10 to 12 cups mixed greens

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Recipe:  Mango Pork

  • 2 medium ripe mangoes
  • 1 pork tenderloin, about ¾ pound
  • Cooking spray or olive oil
  • Salt and pepper to taste
  • Hot pepper sauce

Put pulp of one mango in food processor or blender. Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste.

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping

Heart Health: Obesity and Your Risk Factor

It’s a well-known fact that being overweight increases your chance of being at risk of a number of chronic diseases, including high blood pressure, stroke, and cardiovascular disease.  But research shows that even a small amount of weight loss can lessen your risk of falling victim to these deadly diseases.

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Research also shows that, unfortunately, eating just 100 more calories a day than you should, can cause your body weight to be in the obese category and not just the overweight category.

To determine whether or not you are overweight or obese, use a BMI Calculator.  A BMI between 25 and 29.9 is considered overweight; a BMI between 30 and 39.9 is considered obese.  If your BMI is greater than 25 and you are older than 30 years old, you should strongly consider losing weight to reduce your risk of heart disease and other life-threatening conditions.

 

Detoxify your Food

Because our foods are becoming laced with synthetic ingredients more and more, take this advice when attempting to detoxify your foods and reduce your exposure to these unwanted ingredients.

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Clean Your Produce:  Before eating or cooking with any fruits or vegetables be sure to wash them very well.  Washing your fruits and veggies eliminates the chemicals and pathogens from your food’s surface and help to eliminate any harmful ingredients.

Watch Your Animal Fat Intake:  Do you know what’s in your animal fats?  They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.

To eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.

Think Organic:  According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears. 

Choose Whole Foods:  Whole foods are not processed, therefore they have their own natural ingredients.  Choose whole grains and look for food items that say “whole” on them … but be sure to check the labels, just to be sure.

Safer Seafood:  We are exposed to a number of chemicals when we eat seafood, particularly.

Burning Calories in the Snow

Let’s face it.  Most of us don’t have the luxury of living in a climate where it is warm and sunny 12 months out of the year.  Instead we must learn to deal with all four seasons …including the dreaded winter.

But, thinking positively, there are plenty of things to do outdoors in the winter where you can burn calories – lots of them!  So, try one of these high-intensity, fun winter activities today:

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  • Cross country skiing
  • Downhill skiing
  • Snowshoeing
  • Hiking
  • Dog-sledding
  • Zip lining
  • Sled riding – especially if you find a really steep hill!
  • Snow tubing

 

It’s important to keep in mind that whatever winter outdoor activity you decide to take part in, it’s necessary to dress in layers, remain hydrated and watch for signs of hypothermia.

Remember to warm up first.  Just like you were working out indoors, warming up first before you get started working out outdoors is definitely important.  Colder temperatures can cause your muscles to tighten up, so a proper warm up session will help prevent injury.

When you come in from out of the cold, it’s also important to NOT strip down and remove all of your layers.  Give your body time to adjust from your outdoor workout.  Post-exercise hypothermia is possible, so be sure to let your body adjust before taking off all of those layers.

Staying hydrated is also a big one, so be sure to have plenty of water on hand for whatever outdoor activity you choose.

Beat the Winter Blues

The winter season brings the least amount of sunlight of any time during the year – and people who work indoors get a mere 30 minutes of sunlight a day, compared to 90 minutes of sunlight a day in the summer time.

So instead of sitting indoors and enduring the winter blues… get outdoors, have some fun, and the winter months will fly by!

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Get outside:  To fight the winter blues, you have to join the winter blues… or something like that.   Bundle up, build a bonfire and roast some marshmallows.  Campfires don’t need to be just for summertime anymore!

Create a positive playlist:  Studies show that when people listen to happy music that their mood increases.  While you clean the house or do the laundry, pump up the jams and listen to some music that puts you in a good mood to fight the blues.

Cheer yourself up with color:  When all you see outside is shades of blue and grey, cheer yourself up by adding a little bit of color to your life.  You don’t have to do anything drastic like paint your walls a bright pink or anything, instead fill up some vases with colorful flowers.  Or fill a bowl with fresh lemons and limes for the beautiful yellow and green hues.

Start planning your vacation:  While you may not be able to get away from work or life during the winter months, there’s no reason why you can’t start planning your spring, summer or fall vacation.  Many people get more pleasure from the anticipation of the vacation, than the actual vacation!  Brainstorm about where you want to go, when you want to go there, what new foods you want to try or what new activities you will try out this year.

Have a snow day:  Snow days can be either indoors or outdoors.  An outdoor snow day includes building snow forts and having a snow ball fight.  While an indoors snow day includes lots of hot chocolate, popcorn, funny movies and family-friendly games.

Fitness for All: New Year! New Workout!

Try these quick and easy ways to jump start your new workout regimen in 2017!

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  • Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day.  If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
  • Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.
  • Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
  • Don’t spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.
  • Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.
  • Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.
  • Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
  • Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.
  • Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.