Dear
Subscriber,
This
edition presents several some simple
yet powerful and highly productive
nutrition tips that can have a
significant impact on how you feel,
look and perform. Most often only a
slight change in food choices can
produce amazing results in your
weight, skin energy level and
resistance to sickness or disease.
I highly encourage you to peruse the
following brief yet vitally
important articles and follow some
of these simple tips that will
vastly improve your quality of life
and longevity.
So here they are…read, learn and
benefit.
To your wellness and longevity,
Frank Richards |
Are These Five Foods Destroying
Your Health?... |
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Eliminating these from your diet
is one of the simplest and most
profound health improvements you
can make…
The following foods are so bad
for your body that I really
can’t see any reason to eat
them. They contain little or
no nutritional value, and
they also give your body a dose
of toxins, calories, chemicals
and bad fats.
1. Doughnuts:
Doughnuts are fried, full of
sugar and white flour and most
all varieties contain trans fat.
Store-bought doughnuts are
made up of about 35 percent to
40 percent trans fat.
An average doughnut will give
you about 300 calories,
mostly from sugar, and few other
nutrients. Eating a doughnut is
one of the worst ways to start
off your day. It will throw off
your blood sugar and won't stay
with you so you'll be hungry
again soon.
2. Soda
One can of regular soda has
about 10 teaspoons of sugar,
150 calories, 30 to 55 mg of
caffeine, and is loaded with
artificial food colors and
sulphites. The diet versions
are also problematic as they
are filled with harmful
artificial sweeteners like
aspartame.
The
average American drinks an
estimated 56 gallons of soft
drinks each year. If you
routinely drink soda--regular or
diet--eliminating it from your
diet is one of the simplest and
most profound health
improvements you can make.
3. French Fries
Potatoes are bad enough when
consumed in their raw state, as
their simple sugars are rapidly
converted to glucose that raises
insulin levels and can devastate
your health. But when they are
cooked in trans fat at high
temperatures, all sorts of
interesting and very unpleasant
things occur.
Foods that are fried in
vegetable oils like canola,
soybean, safflower, corn, and
other seed and nut oils are
particularly problematic. These
polyunsaturated fats easily
become rancid when exposed to
oxygen and produce large amounts
of damaging free radicals in the
body.
4. Chips
Most commercial chips, and this
includes corn chips, potato
chips, tortilla chips, you name
it, are high in trans fat and
loaded with calories.
Fortunately, some companies have
caught on to the recent media
blitz about the dangers of trans
fat and have started to produce
chips without trans fat.
However, the high temperatures
used to cook them will
potentially cause the formation
of carcinogenic substances like
acrylamide, and this risk
remains even if the trans fat is
removed.
5. Fried Shellfish
This category represents the
culmination of non-healthy
aspects of food. Fried shrimp,
clams, oysters, lobsters, and so
on have all the issues of trans
fat and acrylamide mentioned
above, plus an added risk of
mercury. Shellfish like shrimp
and lobsters can be contaminated
with parasites and resistant
viruses that may not even be
killed with high heat. |
Look, Feel
and Perform Like You Are 10 Years
Younger...
How to ward off
cancer, sickness and disease in less
than two hours per week.
You already
know that muscles can help you look
better. But you might not know that
there is a direct relationship between
muscle mass, wellness, and your ability
to ward off disease.
White blood
cells and antibodies, the foundation of
your immune system, are both made from
protein. And when you have
well-developed muscles, you have a the
necessary supply of protein to
manufacture these critical antibodies
and cells. That's why strength
training is so important, especially as
we age (when muscle mass naturally
decreases).
Studies have
shown that the number of natural killer
cells (a specific type of white blood
cell) is directly proportional to muscle
mass in the older population. Even at
advanced ages I highly recommend
moderate weight training… Thirty
minutes tree times per week. A good way
to workout safely is to use a personal
trainer for 2-3 sessions to develop a
personal program for your age, health
conditions and disabilities. Many
readers believe a gym or health club is
only for those young singles who want a
sculptured hard body…when actually the
reverse is true. If your age is 40 or
above you will likely gain many more
health benefits from an exercise and
weight training program than those much
younger. Note many clubs offer free
complementary training programs to new
members and for women places like Curves
will teach you how to use the equipment,
so don’t let lack of knowledge the cost
be a deterrent to a healthy strong body
at any age. |
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Breakfast Choices... The Good Bad
and Destructive...
Making the
wrong ones will rob your productivity
and vitality for the rest of your day…
The
traditional American breakfast choices
fit into one of three categories, each
laden with problems...
1. Heavy
in carbohydrates: Things like
sweetened cereals or even pancakes with
syrup are loaded with quick-burning
carbs, which lead to spikes in
blood-sugar levels. The eventual result
-- hypoglycemia, or low blood sugar --
leads to lethargy and a desire to eat
more high-sugar foods.
2. High
in fat: Thanks to bacon and sausage
(and many processed foods), breakfast
can come loaded with saturated fat --
the worst kind of fat, which when
consumed in excess, can raise blood
cholesterol levels.
3.
Nonexistent: Many people skip
breakfast with the idea that it's an
easy way to cut calories and lose
weight. By not eating in the morning,
however, your metabolism stays lower
longer, meaning you burn fewer calories
during the day. You also set the stage
for late-in-the-day bingeing -- skipping
breakfast could mean that you don't eat
for 12 hours or more, and you'll be so
hungry that you're almost certain to
overeat -- which leads to weight gains.
How To Make
Better Choices…
Making the
right choice at breakfast is going to
make you feel better and perform better
all day." The first step to eating a
healthy breakfast is taking the time to
think about what you're putting on your
plate. Here are six tips that will make
your choices easy , tasty and most
important supportive of good health.
Seek
balance. Don't think of your diet in
terms of percentages -- after all, how
do you spot something that's 40%
carbohydrates? Instead, aim to cover the
major food groups -- protein... carbs
(including fruits and veggies)... and
healthy fats -- when you eat breakfast.
Plenty of fiber. A top
recommendation is to eat a cereal with a
lot of soluble fiber, such as oatmeal or
whole-grain cereals. Those with oats are
even better as fiber slows the
carbohydrate from emptying from the
stomach, which provides a more-sustained
release of sugar into the bloodstream
over a longer period of time so you
don't have the sugar highs and lows.
Oatmeal as I have written before can
lower your total cholesterol by as much
as 15 points.
Add protein. Besides being
crucial for muscle and cell maintenance,
protein can help you feel full, longer.
And even though eggs have been avoided
for many years, they are a good source
of high-quality protein. ( I recommend
“organic” eggs from “cage free” chickens
to avoid the possibility of chemical
additives. If you don’t like eggs,
chicken, fish or a handful of nuts can
fill the protein gap. A protein shake is
excellent another alternative.
Include fresh fruit. Fresh fruit
is sweet, delicious and a great source
of vitamins, minerals, fiber and other
phytonutrients as well as active
enzymes. Many fruits, such as apples,
bananas, peaches and grapes, are great
for on-the-go eaters. Berries such as
blueberries are among the strongest
natural anti-oxidants as well.
Include
some healthy fat -- not the
saturated kind found in bacon and
sausage. Healthy fat intake consists of
a balance of saturated, monounsaturated
and polyunsaturated fats. Saturated fats
are essential, but just keep them in
proper balance (usually about 10%) of
total fat content. Good sources of
monounsaturated and polyunsaturated fats
include flaxseed and organic nut butters
such as almond butter or organic peanut
butter. Add ground flaxseed to cereal
and smoothies, and you'll also benefit
from the seed's fibers, You can always
supplement your meal with an omega three
capsules.
On the run? Don't have time for
breakfast?. Grab a slice of whole-grain
toast, cover it with peanut butter and
banana, and hit the road. A smoothie
(mix non-fat milk, soy or rice milk,
with a banana plus other fruits, and a
measure of protein powder with few drops
of flaxseed oil added. It's fast, easy
and will keep you from being tempted to
hit the first drive-thru.
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The
blueberry is quite possibly the
healthiest fruit there is--it ranked
number one in antioxidant capacity by
researchers at the USDA Human Nutrition
Center |
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when
compared to 40 other fresh fruits and
vegetables. |
When it
comes to brain protection, blueberry is
the brain berry due to the effect of
their antioxidant and anti-inflammatory
properties. And the American Institute
for Cancer Research has this to say: "We
now know that blueberries are one of the
best sources of antioxidants, substances
that can slow the aging process and
reduce cell damage that can lead to
cancer."
Aside
from protecting the brain and fighting
cancer, blueberries have been associated
with lower cholesterol, protection
against heart disease, macular
degeneration, glaucoma, varicose veins,
hemorrhoids and peptic ulcers, and
healthier elimination. Rich in vitamins
C and E, manganese and dietary fiber,
about 30 different species of
blueberries grow throughout the United
States and Canada. |
Cherries
are rich in queritrin (a flavonoid
that's a potent anti-cancer agent),
anthocyanins and bioflavonoids
(compounds that fight the pain from
arthritis, gout and |
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migraines),
ellagic acid (another potent anti-cancer
agent) and melatonin (which may help you
sleep). They also contain the soluble
fiber pectin, vitamin C, beta-carotene
and potassium.
Like other
berries, strawberries contain
phytonutrients called phenols that make
it a heart-protective, anti-cancer and
anti-inflammatory fruit. Strawberries
also help protect the brain from |
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oxidative
stress and age-related decline and fight
macular degeneration of the eyes.
They're an excellent source of vitamins
C and K, manganese, fiber and |
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iodine, and
they contain potassium, folate,
riboflavin, vitamin B5, omega-3 fatty
acids, vitamin B6, magnesium and copper.
Blackberries contain antioxidants,
vitamins C and E, and ellagic acid, all
of which may protect against cancer and
fight chronic disease. They're also rich
in the soluble fiber pectin, which may
help lower cholesterol, and potassium. |
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Our
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•
Are
These Five Worst
Foods You Can Eat...
•
Look, Feel and Perform Like You Are 10
Years Younger...
...
•
Breakfast Choices... The Good Bad and
Destructive...
•
Berry Good for You... |
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