The following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Take a 2 quart container and put ingredients of your Fruit infusion.  Then add 6 cups of ice. Fill the jar with water. Then stir, cover and refrigerate for at least 2 hours to let flavors infuse.

1. Strawberry Basil Blast

Scrunch 8 fresh basil leaves to let their flavor come out. Combine with 3 cups halved strawberries and gently mixed with a wooden spoon or spatula.

2. Slightly Spicy

Mixed together 2 seeded and sliced jalapeño peppers plus 2 thinly sliced cucumbers

3. Strawberry Kiwi Cooler

Combine 3 cups halved strawberries, 2 thinly sliced lemons, and 3 thinly sliced kiwis. Gently mix all of the ingredients.

4. Sweet-Tart

Mixed 1 cup pitted and halved fresh cherries, 3 cored and thinly sliced granny smith apples and 2 cups pineapple chunks.

5. Mango Mojito

Scrunch 6 mint sprigs to let their flavor come out. Then combine with 2 thinly sliced limes and 3 cups cubed mango (fresh or frozen); gently mixed with a wooden spoon or spatula.

6. Orangeberry

Gently mixed 5 thinly sliced oranges and 2 cups raspberries.

7. Cucumber Quencher

Scrunch 6 mint sprigs to release flavor. Combine with 4 thinly sliced limes and 2 thinly sliced cucumbers.

8. Zesty Herb

Soak for at least an hour before serving 3 tangerines sliced, 2-3 sprigs of thyme, 2-3 sprigs of fennel, 1 quart water and ice.

9. Perfect Thirst Quencher

Mixed 1 cup sliced strawberries, 1/4 cup fresh mint leaves, 1 cup sliced cucumbers, 2 limes sliced, ice cubes, and water.

10. Sweet Cantaloupeberry Surprise

4 Cantaloupe cut in long wedges, 12 Strawberries cut in half, 1 quart ice and water. Let it sit for 20-30 minutes before serving. Then you can also add AuthenTea or Oolong Tea to have another zest of iced tea.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

What to Look for When Buying Fish Oil Supplements

Taking fish oils (aka omega-3 essential fatty acids) can be incredibly beneficial for your health. Fish oil is anti-inflammatory, benefits your skin, protects vision, boosts mood, lowers cholesterol, and boosts IQ. The typical Canadian diet, however, is deficient in omega-3’s and packed full of omega-6’s. Several sources suggest that human beings evolved on a diet with a ratio of omega-6:omega-3 of approximately 1:1. Currently Canadian diets have an approximate ratio of 15:1. The typical diet promotes the pathogenesis of disease including heart disease, cancer, inflammatory disease, autoimmune diseases, etc. If eating increased amounts of fish is not an option, taking a fish oil supplement is an easy way to increase omega-3‘s in your diet. Unfortunately most fish oil supplements on the market don’t contain enough ‘medicinal ingredients’ in their recommended dose. I’m here to clarify any misconceptions you may have about dosing your fish oil.

Source: Fish oil companies should use a sustainable source of fish, with low mercury and PCB content. Eg. sardine, mackerel, anchovy.

Form: Liquid is almost always better than capsules. First off, fish oil capsules are HUGE! Secondly, capsules also require a healthy digestive system to break down the outer wall and release the contents. Thirdly, you must take many capsules to equal the dose in 1 tsp of fish oil.

Medicinal ingredients: The label on your fish oil supplement should list, not only the quantity of fish oil/dose but it should also list the quantity of (eicosapentaenoic acid) and DHA (docosahexaenoic acid).EPA supports heart health while DHA supports mental health. It is important to dose your fish oil high enough in one or both of the ‘medicinal ingredients’ in fish oil to benefit from taking the supplement. If you are preventing a deficiency of omega-3’s your dose of EPA should be 700-1000mg/day and DHA should be 200-500mg/day. If you are treating a disease/condition (heart disease, ADHD, high cholesterol, inflammation) with fish oil you need a higher dose. Your daily dose, depending on the disease/condition should be: EPA 1200-2000mg/day, DHA 300-1000/day. Both components aid in absorption of the other, so taking them together is important.

Other things to look for:

•  Third party test results for purity.
•  Smell and taste. If the fish oil smells or tastes fish, it has most likely gone rancid (oxidized) from being exposed to oxygen. Oxidized fish oil does not impart the benefits of fresh fish oil.

When to not take fish oil: It is always important to consult a health care provider trained in natural health products before starting new supplements. Even something that seems benign, fish oil for example, should not be taken in some instances. Here are a few examples of when to consult your healthcare provider or when to stop taking fish oil:

• Surgery
• Blood clotting disorders
•  If you are on blood thinning medications

Pull your fish oil out of the fridge and read the label. Find out how much EPA and DHA you are actually taking!

How do I know if I need to take vitamin supplements? Are there some I should take every day to be healthy?

There are a few reasons you might need to take a supplement. Depending on your diet, you may need to take certain supplements to cover off nutrients you aren’t getting from food.

Or, if a blood test shows you are deficient in a certain nutrient (e.g. iron, vitamin B12, vitamin D), a supplement will be required to replenish your body’s stores.

In some cases, nutritional supplements are used to help treat certain health conditions. Vitamin C, for example, is often used to reduce cold symptoms. Fish oil is also taken to lower elevated blood triglycerides (fats).

There are four daily essentials you might need to bridge nutritional gaps in your diet: a multivitamin, vitamin D, calcium and omega-3 fatty acids (fish oil). I routinely recommend a daily multivitamin and mineral supplement to my clients. For menstruating women, who require 18 milligrams of iron each day, a one-a-day supplement helps boost iron intake.

It’s recommended that people over age 50 take a multivitamin to ensure they’re getting B12 in a well-absorbed form. Older adults are more vulnerable to B12 deficiency because they’re more likely to have decreased production of stomach acid, which is needed to release B12 from proteins in food. It’s also a good idea to take a daily multivitamin if you’re following a low calorie diet.

To keep your bones healthy, adults aged 19 to 70 require 600 international units (IU) of vitamin D each day and older adults require 800 IU. But some people will need more to maintain a sufficient level of vitamin D in their bloodstream. Sun exposure, skin colour, obesity, age and diet all have an impact on the body’s vitamin D stores. To account for individual differences, most experts recommend taking 1000 to 2000 IU of vitamin D each day to maintain adequate stores.

When it comes to calcium, I encourage people to meet daily needs through their diet. Calcium plays a role in maintaining healthy bones, keeping blood pressure in check and guarding against colorectal cancer. Adults aged 19 to 50 need 1,000 milligrams each day; older women require 1,200 milligrams. Calcium requirements for men don’t increase to 1,200 milligrams until after age 70.

One cup of milk and 3/4 cup of yogurt delivers roughly 300 milligrams of calcium as does 1 1/2 ounces of hard cheese. Calcium-enriched beverages such as soy, rice and almond milk and orange juice also provide about 300 milligrams per cup. Cooked green vegetables, legumes, almonds, tofu and canned salmon with the bones also provide some calcium.

If you need to supplement your diet with calcium, I typically recommend products made from calcium citrate, which provide 300 to 350 milligrams per tablet.

Consider taking an omega-3 fatty acid supplement if you don’t eat oily fish (e.g. salmon, trout, sardines). Higher intakes of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) – the two omega-3 fatty acids in fish oil – are linked with a lower the risk of heart disease and Type 2 diabetes. Getting too little DHA may also increase the risk of Alzheimer’s disease.

Aim for a daily intake of 1,000 milligrams of DHA and EPA (combined), the equivalent of eating 12 ounces of salmon per week. The dose of DHA plus EPA in fish oil capsules is typically 300, 500 or 600 milligrams. Per teaspoon, liquid fish oils contain a higher dose.

My advice: Get your nutrients from foods as much as possible. Along with vitamins and minerals, a healthy diet delivers fibre and hundreds of protective phytochemicals. That’s something a supplement can’t do.
Advice to protect your skin from the sun
While many of us look forward to the sunshine and sun tanning, we can easily forget to protect our skin.

The same rays that tan us also age our skin, causing wrinkles, fine lines, age spots and put us at an increased risk for skin cancer.

When we burn, we damage our skin. Our skin cells (melanocytes) produce melanin to protect our cells from sun damage.

This is what a tan is, the melanin is the tan. So the less melanocytes you have (the more fair your skin is), the higher your risk of sun damage, and therefore skin aging and skin cancer.

The good news is that there are ways to reverse this premature aging and reduce your risk of sun damage and skin cancer.

Here are some simple, scientifically proven, natural ways to do this: high dose antioxidants!

The top five antioxidants to add daily:

• Vitamin E—found in almonds, avocados, and sunflower seeds. As a supplement use mixed tocopherols. Dosage: 400 IU/ day
• Vitamin C—found in tomatoes, red/green peppers, melons, citrus fruits, broccoli. Dosage: use a vitamin C without sugar: 1000 mg/day.
• Resveratrol—found abundantly in the skin of red grapes, and red wine. Dosage: 200mg/day. In addition to skin protection, colleagues at the University of South Australia found that 75 obese men and women with mildly elevated blood pressure had improved vasodilation (improved blood flow throw the vessels) after six weeks of taking Resveratrol extract.
• Green tea—at least two cups per day. Studies clearly show that the polyphenols in green tea help to prevent skin tumors and skin damage.
• Vitamin B3 (Niacinamide)—in a phase II, double-blinded, randomized-controlled trial, oral niacinamide in a dose of 500mg twice a day for four months was found to significantly reduce the number of actinic keratosis (precancerous lesions) by one third. Compared with placebo, niacinamide decreased the incidence of new skin cancers (basal cell or squamous cell carcinoma) by 76 per cent, and decreased the number of patients who developed at least 1 skin cancer by 86 per cent.

All patients were encouraged to use daily sunscreen during the trial.

Oral niacinamide and other nutrients can interfere with medications.

Please consult with your health care provider before starting any new supplement program.

Below are five nutrient-rich foods for sun protection:

• Betacarotene—research shows that eating five servings of foods that contain Beta-carotene for one month is enough to protect your skin from sun damage. Foods high in beta-carotene are often orange and include apricots, cantaloupe, mangoes, carrots, sweet potatoes, squash, pumpkin, as well as, dark green leafy vegetables and broccoli.
• Broccoli sprouts—at John Hopkins University, mice fed broccoli sprouts twice a week for 17 weeks and saw a 70 per cent reduction in the formation of skin tumurs. So add broccoli sprouts to your diet! Sprinkle 1⁄2 cup daily on your salad or as a side dish.
• Lycopenes—found in tomatoes and watermelons are excellent skin protectors.
• Turmeric has excellent antioxidant properties. Use in cooking. Great in Indian dishes.
• Dark chocolate. Choose chocolate with greater than 70 per cent cocoa. Enjoy two squares per day.

What are Probiotics?

Probiotics are live micro-organisms that are known for helping to promote a healthy balance of bacteria in the gut. They are found naturally in some foods, such as yogurt and cheeses, but they are also becoming a growing part of the supplement market. As more and more of these products pop up on health food store shelves who should be using probiotics?

Everybody. Probiotics are just the normal things you have in yogurt and fermented milk. But then there are designer probiotics that we have identified have special qualities that go beyond just being food and can help treat certain disorders. So those are for people who have those disorders. The common one is that we use probiotics to treat irritable bowel syndrome. You change your diet, you introduce probiotics and you will eliminate the symptoms.

So if someone doesn’t have digestive problems, do they need to take probiotic supplements? You want to create an underlying healthy gut bacteria by eating a diversity of foods, and then if you’re still having some problems, you need to start looking at individual probiotics to treat individual problems.

Can probiotics treat problems outside of the gut? Probiotics, are for digestive health. There are some that are being looked at to treat other disorders, but those are still really investigational. There are some probiotics people have been using to treat canidida [yeast infections], but the probiotics that are being put out there on the Internet for hair growth and increased muscle mass are false. So you need to be really careful of the claims they make.

There has been talk of a connection between probiotics and obesity. Is there any substance to that? Probiotics cannot help with obesity. The line of research that’s being explored is that the bacteria in your gut, called the microbiome, played an important role in how your body functions. There are animal but not human experiments that show that obese mice, when you change the bacteria in their gut, can become thin. Whether all of that will help humans, we don’t know, but research has shown us that the bacteria in our intestines are incredibly important in how we live and how we function. But giving you a probiotic is not going to make you thin.

How do you know what to look for in a probiotic? You should be doing some research on your own, but being very careful to look for credible sources, and working with your dietitian or nutritionist who has much of this information at their fingertips.

Since probiotics are live, how do you know they’re still fresh when you consume them?Look at expiry dates. So in general, the longer a probiotic is on the shelf, the less probiotic there is there. Probiotics ultimately die out. And so you want the freshest product possible.

Are there any risks involved in taking probiotics? If you’re going to use probiotics to treat a disorder or disease, check with your doctor. And in general, people who are on immune-suppressing drugs or young children and infants shouldn’t be given extra probiotics unless, again, you check with your doctor.

Should you take probiotics when on antibiotics? Most people can take antibiotics and they can recover their own bacteria naturally because they’re eating good, diverse food. But those people who might be elderly, might be a little sick, might be on antibiotics for longer, they may need to supplement with a probiotic. You can take them at the same time as the antiobiotics and for a week after you’re done.

What’s all the fuss about COCONUT WATER     

Want to hang with all the hot celebrities? Consider coconut water. At least that’s the public image of this massively popular pseudo-sports drink at this point. It’s even popping up as an add-in for gourmet coffee as an alternative to dairy. But what’s the real nutrition story behind this buzz-worthy beverage?

In a world increasingly focused on ultra-healthfulness, where do sports drinks fit? With announcements like those made by the U.S. Agriculture Department, which declared that sports drinks, along with other foods high in sugar, salt, or calories, such as candy bars, would be removed from school vending machines and cafeterias as soon as next year, sports drinks have taken another step down the health food ladder

If you popped a straw inside an immature (green) coconut, the liquid you would be sipping would be coconut water, the mega drink that has enjoyed the backing of the likes of Madonna and Rihanna. While coconut water can be enjoyed straight from a coconut, the image of getting on the subway with a large brown-husked fruit lacks a certain convenience; hence, the introduction of cans and tetra-packs, which have become vehicles for sales that have been said to have exceeded US$350-million a year. Coconut water can now be found in health food, grocery, and convenience stores alike.  It’s everywhere.

THE NUTRITION

The affection for coconut water comes from several areas: Not only is it a low-calorie beverage, usually ranging between 30 to 70 calories per serving, but it is also said to be rich in potassium (providing approximately 17%, or 600 mg, of your daily value for this key nutrient that plays a role in blood pressure control and possibly athletic performance). In a world where added sugars, artificial colours and sodium are the norm, many athletes like to feel that they are fuelling their bodies with something natural.

THE SCIENCE

In the first known study to compare a traditional sports drink to coconut water, coconut water proved just as effective for rehydrating treadmill runners who had undergone a 90-minute run designed to cause dehydration vs. a traditional sports drink or plain water, while another study suggests coconut water may be better tolerated (meaning it causes less nausea and stomach upset), when consumed after intense exercise.

Unfortunately, that’s the extent of the research to date, and when it comes to prolonged activity (two hours or more), the carbohydrates in coconut water fall short. While it’s recommended athletes aim for four to eight grams of carbohydrates per 100 mL of fluid, coconut water provides just nine grams of carbohydrates per 250 mL, or 3.6 grams of carbohydrates per 100 mL. In other words, its sugar content is less than an athlete would need to keep them from running out of gas during a marathon, soccer tournament or long day of cycling. Its sodium content is also relatively low, which could also be an issue for heavy sweaters or for athletes exercising in hot weather.

In August 2011, a published a report that, among three major U.S. brands of coconut water — Vita Coco (distributed through the Dr Pepper Snapple Group Inc.), O.N.E. Coconut Water (purchased by Pepsi in 2010) and Zico Natural (scooped up by Coke in 2009 for $15 million) — only Zico Natural lived up to its labelling claims for sugar, sodium, potassium and magnesium. VitaCoco, which boasts Demi Moore and Madonna as investors, contained only 64% of the magnesium claimed on its labels, while O.N.E. contained only 77%, and both were off the mark for their sodium content. As a result of the report, a class action lawsuit was launched against Vita Coco, who agreed, in a settlement, to change its packaging, improve quality control and remove comparisons to sports drinks, including statements claiming that Vita Coco contains 15 times the potassium found in leading sports drinks.

DRINKING COCONUT WATER

While coconut water’s taste qualities vary by brand, its taste is distinct, and not always well-liked. As a result, an increasing number of coconut water blends are available, often with higher amounts of sugar, and diminishing amounts of coconut water. So reading the fine print is essential here, and that includes the ingredients list.

If coconut water actually contains what it is supposed to, then it can be used as a sports drink for shorter bouts of activity. Unfortunately, the research on coconut water for health or performance is extremely limited, and when combined with the industry’s spotty labelling history, this is still a case of buyer beware.

Do Liver cleansers really work?

The death rate from liver disease in Canada is rising up 30 per cent between 2000 and 2007, according to a report from the Canadian Liver Foundation. And judging by the number of cleanses on the market, Canadians’ concerns for their livers is growing as well.

Unfortunately, they don’t work.  There’s nothing you can do for a week that’s going to make up for a year or 10 worth of bad habits.

Here are some top tip for keeping your liver healthy:

EAT YOUR VEGETABLES:  Dark leafy greens, deeply coloured fruits and cruciferous vegetables are particularly good for your liver, as are beans.. These also aid weight loss, which reduces the risk of fatty liver disease.

DROP THE SUGAR: People often think of alcohol as most harmful to your liver, but in fact, sugar and sugar-filled drinks like pop have a similar effect.

Some of the studies that are coming to the forefront now talk about the impact of sugar on the liver being exactly the same as alcohol. A can of soda does the same thing as a shot of tequila.

GET VACCINATED FOR HEPATITIS: Hepatitis A and B are both liver diseases and both are preventable with a vaccine. Ask your doctor if you need a shot. Also consider getting tested for hepatitis C.

WATCH YOUR MEDS:  Tell your doctor everything you’re taking combining herbal medicine, vitamins, over the counter drugs and prescription medications can be harmful for your liver.

People don’t realize taking too much acetaminophen (Tylenol) can damage your liver. During cold and flu season, it’s easy to accidentally take too much by popping an all-purpose pill and taking acetaminophen after.

Combining acetaminophen and alcohol by taking a pill at night to prevent a morning hangover is also damaging.

Eco Friendly:  Your liver’s job is to process toxins and that includes those in the environment that you breathe in or ingest.  For so long we kind of ignored it, but now we know with those toxins, they actually have to be filtered out by your liver.

Using eco-friendly products in your home is a simple way to reduce your toxic load. Go environmentally friendly or DIY as much as possible.

An Unlikely New Ally in the Fight against Acne

Pimples on your skin can be a frustrating experience for the majority of adolescents and up to 5% of the adult population that suffer through them. Research has focused on these sudden and for the most part unwanted uprisings, yet only in the last few years has a true cause and potential cure been found.

Not surprisingly, germs play a distinct role.

The formation of acne is a complicated process and may involve several factors such as overproduction of hormones, an imbalance in the amount of oils on your skin, and even diet. But the actual trigger has been shown to be a bacterium known as Propionibacterium acnes. The bacterium is actually a part of our normal microflora but can overgrow in hair follicles when there is an overabundance of a specific type of molecule known as a triglyceride. The bacteria are then able to grow to large enough numbers to trigger the immune system.

When that fight initiates, the skin and surrounding areas become inflamed, the immediate surroundings are filled with bacteria fighting white blood cells, and the normal process of skin peeling is halted. The overall effect is a bump that continues to grow until the battle is won or the person decides that enough is enough and uses a combination of pressure and friction to push the mass out from under the skin, better known as popping the zit. The latter however is not a recommended choice as damage from the pop may then lead to scarring or worse, other skin infections.

With the cause and process of acne elucidated, there have been a number of solutions marketed to help prevent and also remedy the affliction. Most have been chemically based, however other more involved procedures have been explored including lasers and light therapy as well as chemical peels. Yet in the last few years, there has been a different approach to controlling acne through a natural process of using good germs to control bad ones.

There have been several studies looking at how probiotics can help improve the look and feel of the skin and hair. A rather unique paper looked at how mice appeared to have shinier fur after eating yogurt; another examined the relationship between the gut, brain, and skin health. In light of these studies and others, the cosmetics market has become inundated with products for the face and skin featuring an array of different probiotics. Yet a group of researchers based out of UCLA published an article in Naturethat took the use of probiotics to an entirely different level.

In this study, the researchers took a closer look not at the usual species of good bacteria, but instead at the different types of P. acnes to see if there were any strains that could be used to help keep the skin safe. They found 10 different categories, known as ribotypes on the skin and of those, three stood out from the rest.

One ribotype, denoted RT6, was associated with healthy skin whereas two others, RT4 and RT5, were heavily involved in the formation of acne. The researchers went on to show that RT6 contained specific elements, awkwardly named Clustered Regularly Interspaced Short Palindromic Repeats (CRISPRs), which are known to help the immune system fight off infections. Overall, the results suggested that an imbalance of RT4 and 5 might lead to higher incidences of acne while RT6 might be a prime candidate for topical use to help prevent blemishes.

The research is preliminary at best and there needs to be more work on the different ribotypes to learn whether or not acne can be prevented by a probiotic. The authors even state that there are many other factors involved that need to be taken into consideration. But to provide backing to this theory, another paper published has shown that P. acnes might be useful as a probiotic to prevent other skin infections such as Methicillin-Resistant Staphylococcus aureus (MRSA).

Over the coming months and years, probiotic creams to improve the look of skin will undoubtedly grow in numbers and reputation. There will be the usual array of adopters and detractors who will either bring a clearer light to the picture or, as with other natural health products, muddy the waters such that no one knows where to turn. However, thanks in part to the Nature study, there is hope that in the not too distant future, medically proven treatments will become available to help those who suffer and perhaps put an end to acne forever.

Here are some tips:

Never Squeeze: No doubt, you’ve heard this one before, but it bears repeating. While it’s tempting to pop whiteheads and blackheads, overzealous picking can lead to scars and marks on your skin (and remember aging skin takes longer to regenerate, so those tell-tale, picked over marks are likely to hang around for weeks or even months). Popping also spreads bacteria from your fingers to your skin, causing even more pimples to form

Beware Drying Out Skin: Teenage acne accumulates around the oily T-zone area (forehead, nose and chin) so alcohol-based astringents are a teen’s treatment of choice. In contrast, adult acne clusters along the jawline (which isn’t typically oily), so you’ll want to stay away from that bottle of Sea Breeze. Skin generally becomes drier as we age, so harsh exfoliating and drying ingredients found in most acne medications are far too aggressive. Use a salicylic acid-based cleanser and to avoid irritation, keep your product numbers low. You wouldn’t want to use a face wash for oily skin and then layer an anti-aging medication that deeply exfoliates over top.

Steer clear of Pore-Clogging Markeup: Breakouts caused by makeup are so common there’s even a name for it — acne cosmetica. If you’re suffering from spots, use a non-comedogenic, mineral-based makeup line like Jane Iredale. These products are oil-free, so they don’t exacerbate acne but offer full coverage. And be sure to wash makeup brushes each week to rid them of acne-causing bacteria. Fancy cleaners aren’t necessary: A mixture of water and baby shampoo will do the trick.

Don’t Skip the Sunscreen:  Slathering on a thick, creamy sunscreen may seem counterintuitive, but sun protection needs to be an important part of your daily skincare regimen to help prevent both acne and wrinkles. The sun’s rays break down collagen, causing lines to form. They also dry out your skin, which prompts the sebaceous glands to overcompensate by pumping out more pore-clogging oils and causing breakouts.  Use a lightweight formula designed for acne-prone skin.

What you should know about Vitamin B12

Vitamin B12 is an essential part of life. It plays a key role in the normal functioning of the brain and nervous system and for the formation of blood. More than that, B12 is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation.

This vitamin, so essential to healthy bodies, is found in many foods including eggs, meat, dairy products, poultry and shellfish as well as in fortified foods like soy milk and cereals. The amount of B12 needed to stay healthy is minute, just 2.4 micrograms per day (that’s 2.4 thousands of a gram).

While abundant, getting B12 from food involves a complex chemical process which may not be sufficient in some people. For example, a person who consumes no animal products will be susceptible to a deficiency of the vitamin. Older people may have changes to their digestive tracts that affect their ability to absorb vitamins leading to incomplete absorption. Poor diet and excessive drinking can also contribute to deficiency of B12.

Another at-risk group are people with diseases of the intestinal track like Crohn’s or celiac disease, those who have had chronic pancreatitis and anyone taking certain drugs for gout, seizures or diabetes (metformin).

B12 works in conjunction with other B vitamins such as folic acid and B6 to keep an aging brain healthy. Getting too little B12 it risks pernicious anemia, a decrease in red blood cells that occurs when your intestines cannot properly absorb the vitamin.

Initially, low B12 levels may show no symptoms or very subtle ones that are easily ignored or missed. Vitamin B12 deficiency anemia, as it worsens, may causes symptoms such as weakness, tiredness or light-headedness, rapid heartbeat and breathing, pale skin, sore tongue, stomach upset and weight loss, diarrhea or constipation.

Not corrected, the next stage will damage nerve cells leading to tingling or numbness in fingers and toes, difficulty walking, mood changes or depression, memory loss, disorientation and dementia. We may well dismiss the early symptoms as “just getting old.” Don’t fall for it!

How much B12 does the body need? Microscopic amounts, actually. A healthy body requires about 2.4 micrograms (that is 2.4 one-thousandths of a gram) per day easily available from most diets. The value to the body is emphasized by the liver’s ability to store B12 for long periods, months’ even years’ worth.

Most people over 50 do not have to worry about B12 levels if they eat animal products. However, should there be any of the symptoms mentioned, it would be wise to discuss the possibility of B12 deficiency with your doctor. Ignoring the signs will do no good and may lead to much greater problems.

For someone who is getting too little B12, or not properly absorbing it, supplements are an option. Before making that decision, find out if you really need it. All it takes is a simple blood test.
4 Food Combinations That Will Boost Your Health and Productivity
Sometimes two is better than one, especially when it comes to nutrition. While we all know there are certain food combinations that taste good together (think fries and ketchup), nutrition experts have discovered that certain food combinations can also make us healthier. When certain foods are combined, the nutrients in one food help you better absorb the nutrients in another food.

Called “food synergy,” these pairings of nutrient-rich foods can help boost your energy and long-term health. Try these 4 food combinations to supercharge your health and productivity:

Support brain health and boost energy with iron + vitamin C: Iron is a very important nutrient for thinking, memory and also for energy. If you’ve ever suffered from anemia an iron deficiency, you know that low iron can make you feel like you’ve been run over by a freight train. Your muscles aren’t oxygenating properly when you’re low on iron.

Dark leafy greens such as spinach, kale or arugula are a great source of iron, but plant-based iron is better absorbed when consumed with vitamin C. Add blueberries, raspberries or strawberries to a salad with spinach leaves to boost your iron consumption.

Support heart health and reduce stress with green tea + lemon: Antioxidants called polyphenols in green tea are better absorbed when combined with vitamin C. Polyphenols promote heart health by helping to lower cholesterol and help prevent cancer.

Vitamin C has another benefit for entrepreneurs, helping to keep adequate blood flow to the brain, something commonly affected by stress. You may notice if you’re stressed, your short term memory is weaker. Lemons have a high concentration of vitamin C and combined with the antioxidants of green tea, packs a powerful health punch.

Boost your immune system with vitamin A + healthy fats: Busy entrepreneurs don’t have the time to get sick. Keeping your immune system strong is essential to protecting your business from illness. Vitamin A is very important for your white blood cells which keep your immune system strong. Orange-colored foods such as carrots, squash, cantaloupe or orange peppers are good sources of vitamin A. Vitamin A is a fat-soluble vitamin that is stored in your body until needed, and is best absorbed when eaten with healthy fats, such as avocado, olive oil, nuts, seeds or fish.

Boost your brain power with vitamin D + calcium: Calcium is an important mineral for strengthening the brain’s neurotransmitters. When a chemical signal arrives at a brain cell, it’s the job of calcium ions to deliver that signal from the outside of the cell to the inside. Strengthening your brain’s neurotransmitters means you’ll be better able to think on your feet.

Sources of calcium include dairy products, green vegetables such as broccoli or leafy greens, and seeds or nuts. But eating these foods alone won’t give you the brain-boosting benefits of calcium. Add a hard-boiled egg to your salad for optimal brain power as calcium is best absorbed with the aid of Vitamin D-rich foods such as eggs, sardines and salmon.

Melatonin Can Do Much More than Help You Sleep

There’s a reason melatonin is on many doctors must-have anti-aging list and touted by celebrities like for its powerful ability to encourage sleep and slow aging.

While melatonin is produced during deep sleep, its benefits are not reserved to the midnight hours, however. From reducing PMS and migraines to slimming waistlines and boosting thyroid, this little magic pill does more than just put the ‘beauty’ back in sleep.

More melatonin, less PMS: If your monthly PMS symptoms have you pulling out your hair or send your partner running for the hills, you may want to look at your sleep habits. Researchers have shown that low melatonin levels play a role in premenstrual dysphoric disorder (PMDD), or good old fashioned PMS. This doesn’t, however, just affect one week in the month. Compared to their counterparts, PMDD sufferers had a further reduction in melatonin levels during their symptomatic luteal phase the second half of their menstrual cycle when progesterone is at its highest. If this sounds familiar, try taking melatonin on days 12-28 of your cycle with day one being the first day of bleeding to see if takes the edge off your mood, and provides a restful slumber back into your nights.

Age in reverse: If you didn’t worry about it in your first 30 years, you will in the next 30…aging. The great news is melatonin has been shown to slow down the aging process. A research team in Paris found melatonin-based treatment can delay the first signs of aging in small mammals by at least three months considering the animal lives just to 12 months, this is quite substantial! While it may not get you carded while buying your favourite bottle of red wine, it will keep people thinking there are substantially less candles on your birthday cake.

Keep your belt a little tighter: We all know that the morning after a poor night’s sleep can leave you veering from your diet and craving high-sugar foods. Well, low melatonin levels are actually a risk factor for diabetes.  Melatonin receptors have been found in many tissues of your body, including the pancreas which produces insulin the fat-storing hormone. Participants with the lowest melatonin levels faced two times the risk of developing diabetes, compared with those with the highest levels. It certainly poses the question: does pre-diabetes begin with insomnia?

In a separate study, researchers found that melatonin can even control weight gain without reducing food intake showing that sleep is indeed a required weight loss remedy.

Manage your migraines: My bet is that if you suffer from migraines, you would likely try anything to put an end to the discomfort and get a good night’s sleep. Low levels of melatonin have been linked to a variety of headache types and have been shown to alleviate the pain. Results from one study, presented at the American Academy of Neurology’s 65th annual meeting showed that, “Three mg of melatonin was more effective than the placebo and had efficacy similar to that of 25 mg of amitriptyline, a common sleep aid and antidepressant. Furthermore, it was better tolerated than amitriptyline, with lower rates of daytime sleepiness and no weight gain.”

Supporting research published found that two thirds of patients taking 3 mg of melatonin nightly experienced a 50 per cent reduction of headaches per month. Additionally, the intensity and duration of headaches decreased. Adding this to the arsenal of migraine prevention techniques such as magnesium supplementation or a gluten-free diet may be your ticket to living headache-free.

Wake up a sluggish thyroid: As we age, night levels of melatonin also decline and with it comes an overall decrease in quality and quantity of sleep not to mention a reduction in many hormones and thyroid, your metabolic master is one of them. Researchers from the Menopause Center in Italy found that among peri-menopausal and menopausal women ages 42-62, administering 3 mg of melatonin at bedtime caused most of the women to report a general improvement of mood and a reduction in symptoms of depression, and highly significant improvement of thyroid function. This makes melatonin another powerful tool in the fight against the dreaded belly fat of menopause.
Finding the right balance of proteins and carbs
Gaining muscle for some athletes goes like this:

Breakfast: A protein drink made of Greek-style yogurt, protein powder (two scoops), frozen berries, honey and hemp, eaten three times a day, plus vitamin supplements for muscle building.

Lunch: Two grilled chicken breasts, steamed vegetables, cottage cheese and fruit.

Snack: Protein drink and a protein bar after his workout.

Dinner: Two steaks, broccoli, salad, grilled vegetables, one small potato.

Snack: Protein drink or protein bar.

Why so much protein in your diet?  What about carbohydrates and fats?  They are just as important and have a valuable role in building muscle and growth. Don’t you miss breads, noodles and rice dishes?  They are important for energy, like gas is for a car.  Have you felt fatigued after a week of working out and taking in so little carbohydrates?

How long he could stay on such a program?

Here are the “pros” of eating protein:

* Building and maintaining tissue.
* Hormone and enzyme production.
* Building block for bones, muscles, skin and blood.
* Requires less insulin for digestion and metabolism.  This may result in improved satiety and lead to less food intake to support weight loss.

Unlike carbohydrates and fats, the body cannot store protein to draw on when in need of a new supply, so we need to incorporate some protein-rich foods into our diet throughout the day.

These are the “cons”of eating too much protein:

* Taking in protein will not build more muscle. Any extra protein is broken down and converted, partially, to ammonia where it is passed through our kidneys. Long-term high intake of protein causes the kidneys to work excessively hard.
* Can cause dehydration.  This in turn compromises muscle efficiency and increases the risk of muscle injuries.
* Can cause bone loss.  Too much protein in the diet causes the body to excrete excess calcium in the urine due to an increase acid production.
* Can increase cardiovascular risks. Animal protein foods are also high in saturated fats.
* Can cause weight gain. Extra protein is converted to be stored as extra fat if we take in more calories than we need.
* Poor source of energy. Protein is converted to ketones as a source of energy if the intake of carbohydrates is low.
A compromised intake of antioxidants, vitamins, minerals and fibre occur if there’s an inadequate intake of fruits and vegetables.

Recommended guidelines for protein intake vary with age, gender, activity level and health status.  The average protein intake ranges from 0.4 -1.2 grams/lb. of body weight.  Thus, a 170 lb. athlete would aim for around 136 grams of protein a day.

Check out: MY BOOK to find your guideline for protein intake and many other stats, tips and tricks to help you to become the best you can be.

This information is not meant to treat or diagnose. It is meant to educate readers and be used as a resource when talking to your healthcare provider

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit myONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

According to a 2012 Gallup Poll, the average American woman is heavier than she was 20 years ago-and her “ideal” weight is heavier, too.

Researchers asked a random sample of 1,015 American adults about their current weight and related attitudes. Then they compared the results to data collected from a different sample in 1990. On average, women weigh 14 pounds more than the women polled 22 years ago and their average ideal weight is now 11 pounds heavier than it was back then. One weight-gain culprit could be sleep deprivation, which can seriously slow your metabolism.

If you always see people who are overweight, you begin to think that’s normal and when you see someone at a normal weight, and you think they look thin.”

Which makes sense: 60 percent of the people polled said their weight is about right. That’s in spite of the fact that 60 percent of Americans are overweight or obese. Some people are content with being overweight but it’s also likely that many people don’t realize that their perceptions of normal-and healthy-are skewed.

So how can you be sure that your ideal weight is as ideal as you think? Surprisingly, Body Mass Index (BMI) isn’t a good predictor-BMI measures ignore factors such as body type, genetics, and muscle mass.

Your best bet is to think in terms of health and happiness, not numbers. Just think about the time that you felt your healthiest, when you were eating well without starving yourself. If you need a number to latch onto, make it your goal to return to what you weighed then. But be realistic: weighing what you did in high school or on your wedding day might not be attainable.

If you can’t recall a time when you felt healthy, begin with the standard formula for calculating the ideal weight for women: Allow 100 pounds for your first 5 feet, then add 5 pounds for every extra inch. To account for muscle mass, body shape, size, and genetics, add and subtract 10 percent. This is your healthy weight range. So, if you’re 5-feet 3-inches tall, your healthy range is between 103.5 to 126.5 pounds. It’s still a very generic number, but the range makes it a little more accurate and a good guideline. If you want more accurate calculations in my book,‘get fit stay fit’ and ‘the best you can be’ there are many calculations to help you analyze your physical features to achieve accurate weight and weight loss goals.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Is organic always healthier? Are oranges the best source of vitamin C?

The supermarket is rife with less-than-accurate reporting, and not just in the checkout-lane newspaper racks. Walk the aisles scanning food labelsand you’ll see the fallout from millions of lobbying and advertising dollars spent to post faulty claims about health and nutrition. You’ll find row upon endless row of foods that promise to improve your life, flatten your belly, and make you a happier person. The fact is many of these foods do just the opposite. When you learn how to separate fact from fiction you might finally shed the habits that are silently sabotaging your chances of losing weight.

MYTH #1: High fructose corn syrup is worse than table sugar

Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain table sugar has long been a matter for debate. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other, they’re both just sugar. HFCS’s real sin is that it’s super cheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely! It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.

Bonus Tip: Eating fiber and protein-loaded snacks between meals can help you control hunger and avoid overeating at mealtime

MYTH #2: Sea salt is a healthier version of regular salt

Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume more salt, then you’ve just lost any health benefit you hope to receive. Plus you’ve wasted a few bucks. Be Careful, excess sodium in food can be surprisingly sneaky

MYTH #3: Energy drinks are less harmful than soda

Energy drinks attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these drinks where a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee. Whatever you do, don’t confuse the dessert-in-glass offerings at coffee houses with real java.

MYTH #4: Diet soda is harmless

The obesity research community is becoming increasingly aware that the artificial sweeteners used in diet soda, aspartame and sucralose, for instance, lead to hard-to-control food urges later in the day. One study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and another study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs. If you must get your carbonated fix, make an educated choice that is less fattening and minimize your consumption.

MYTH #5: Low-fat foods are better for you

As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)  The fact is, America’s restaurants and supermarket aisles are bursting with foods making false claims of benefits to your body

MYTH #6: “Trans-fat free” foods are actually trans-fat free

The FDA’s guidelines allow companies to claim 0 grams of trans fat, even broadcast it on the front of their packages as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. Until the FDA rethinks its lax regulations, , you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.

Bonus Tip: Keeping up with the latest scientific research and food industry shenanigans is a full-time job and who has time for that? That’s why my books ‘Get fit Stay FIT’ and ‘The best you can be’ as well as my audio cd’s are a great resource in helping you to become the best you can be.

MYTH #7: Foods labeled “natural” are healthier

The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other “natural” abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you’re likely paying a premium price for common junk food.

MYTH #8: Egg yolks raise your cholesterol

Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and another study found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.  Check out my Audio cd and get the facts on cholesterol and how to best lower your risks.

MYTH #9: Eating junk food helps battle stress

You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study in a recent study it was  found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and Triscuits do the trick.

MYTH #10: Chocolate is bad for you

Cocoa is a plant-based food with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.

MYTH #11: Granola is good for you

Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet it’s going to far sweeter and fattier than a bowl of regular cereal. Example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat.

MYTH #12: Bananas are the best source of potassium

Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:

* Potato, half a medium spud, 80 calories
* Apricots, 5 whole fruit, 80 calories
* Cantaloupe, 1 cup cubes, 55 calories
* Broccoli, 1 full stalk, 50 calories
* Sun-dried tomatoes, a quarter cup, 35 calories

MYTH #13: Oranges are the best source of vitamin C

Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into your body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:

* Papaya, ¾ cup, 50 calories
* Brussel’s sprouts, 1 cup, 40 calories
* Strawberries, 7 large fruit, 40 calories
* Broccoli, ½ stalk, 25 calories
* Red Bell Pepper, ½ medium pepper, 20 calories

MYTH #14: Organic is always better

Often, but not in every case, organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure.  Pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic. The rise of organic products is one of many complex new developments in food.

MYTH #15: Meat is bad for you

Pork, beef, and lamb are among the world’s best sources of complete protein, and a study found that diets with 25 percent of calories from protein can help you lose twice as much weight as diets with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.

Bonus Tip: You don’t need to make big changes to your diet to lose 10, 20, or even 30 pounds. You just need to make the right small tweaks. Change how you look and feel and get all the Tips and tricks from my books and Cd’s that will help you obtain your fitness goals and help you to become the best you can be.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STOREwhere you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Years ago, both true and false health information would spread slowly.  Not today. The Internet and social media has given people the ability to send everyone on their email lists wild stories that end up mushrooming around the world in a matter of hours.

Most of those health scares are a misreading of facts or a deliberate twisting of the truth.  The following are a few examples and their truths.

Drink eight glasses of water a day

In 1945, the U.S. Food and Nutrition Board told people to consume eight glasses of fluid daily. Before long, we believed we needed eight glasses of water, in addition to what we eat and drink, every day.

The Truth:  Water’s great, but you can also fulfill your daily needs with juice, tea, milk, fruits, and vegetables. Even coffee quenches your thirst, despite its reputation as a diuretic. The caffeine makes you lose some liquid, but you’re still getting plenty.

Stress will turn your hair gray

In today’s crazy world with stress and deadlines, who doesn’t believe that stress can shock your locks?

The Truth:  Too much stress does age you inside and out. It ups the number of free radicals, scavenger molecules that attack your healthy cells, and increases the spill of stress hormones in your body. So far, though, no scientific evidence proves a bad day turns your locks gray.

Reading in poor light ruins your eyes

It’s the commonsense refrain of parents everywhere that reading under the covers or by moonlight will ruin your eyesight.

The Truth:  Reading in dim light can strain your eyes. You tend to squint, and that can give you a headache. But you won’t do any permanent damage, except maybe cause crow’s-feet. Your overtired eyes can get dry and achy, and may even make your vision seem less clear, but a good night’s rest will help your eyes recover just fine.

Coffee’s really bad for you

108 million Americans crave coffee each morning. Could something so many crave possibly be good for you? Wrong.

The Truth:  Too much may give you the jitters, but your daily habit has a lot of positives. Coffee comes from plants, which have helpful phytochemicals that act as antioxidants. Drinking coffee gives your brain a boost, too. And, despite the jolt of energy it provides, coffee has no effect on heart disease.

Feed a cold, starve a fever

The old wives’ tale has been a staple since the 1500s when a dictionary master wrote, Fasting is a great remedy for a fever.

The Truth:  Colds and fevers are generally caused by viruses that tend to last seven to 10 days, no matter what you do. There is no proven evidence that diet has any effect on a cold or a fever. Even if you don’t feel like eating, you still need fluids, so put a priority on those.  If you’re congested, the fluids will keep mucus thinner and help loosen chest and nasal congestion.

Fresh is always better than frozen

Ever since scientists and health care professionals realized the benefits of antioxidants, they’ve stated “eat more fresh fruits and veggies” which implied that eating frozen fruits and vegetables was second rate.

The Truth:  Frozen can be just as good as fresh because the fruits and vegetables are harvested at the peak of their nutritional content, taken from a plant, and frozen on the spot, locking in nutrients. Unless it’s picked and sold the same day, produce at farmers’ markets, though still nutritious, may lose nutrients because of heat, air, and water.

Eggs raise your cholesterol

In the 1960s and 1970s, scientists linked blood cholesterol with heart disease and eggs (high in cholesterol) were carefully eliminated from most diets.

The Truth:  Newer studies have found that saturated and trans fats in a person’s diet, not dietary cholesterol, are more likely to raise heart disease risk. And, at 213 milligrams of cholesterol, one egg slips under the American Heart Association’s recommendation of no more than 300 milligrams a day.  Eggs offer lean protein and vitamins A and D, and they’re inexpensive and convenient.

Get cold, and you’ll catch a cold

It must be true because your mother always said so.

The Truth:  Mom was wrong.  Chilling doesn’t hurt your immunity, unless you’re so cold that your body defenses are destroyed and that only occurs during hypothermia. You can’t get a cold unless you’re exposed to a virus that causes a cold. The reason people get more colds in the winter isn’t because of the temperature, but it may be a result of being cooped up in closed spaces with more people and exposed to cold viruses.

Your lipstick could make you sick

In 2007, an environmentalist group, the Campaign for Safe Cosmetics, had 33 lipsticks tested for lead. Although there’s no lead limit for lipstick, one third of the tubes had more than the limit allowed for candy.

The Truth:  The reality is that lead is in almost everything.  It’s all around us. But the risk from lead in lipstick is extremely small. Lead poisoning is most commonly caused by other environmental factors like pipes and paint in older homes.

I lift weights, so osteoporosis isn’t a concern

Your twice-weekly weightlifting sessions contribute to bone health, but it’s not the whole bone-building picture. Weightlifting alone does not offer much protection if your diet lacks certain nutrients.  You also need to address nutritional factors, such as calcium and vitamin D intake, smoking cessation, individual bone health and other factors.  For strong bones, the National Osteoporosis Foundation recommends (in addition to weight training two to three times a week) that women under age 50 and men under age 71 take in 1,000 mg of calcium a day; women 50 and over and men 71 and over need 1,200 mg a day. Women and men under 50 require 400 IU of vitamin D a day, and those 50 and older need 800 to 1,000 mg.

I eat only 1,000 calories a day and still gain weight, so I must have a slow metabolism

If you track your calories and still can’t lose those last 10 pounds, your problem may lie more with your math than your metabolism.  It’s easy to underestimate calories, especially if you eat a lot of restaurant meals. Large amounts of hidden fats, mainly fats used in cooking the food, add hundreds of calories per dish. Added butter, milk or cream cannot be seen, which makes it harder to track calorie intake.  In addition, chronic dieting without exercising can slow metabolism, especially as you age. Women should eat between 1,600 to 2,000 calories a day, depending on activity level, and men should take in between 2,000 and 2,800 calories a day.

I eat only “natural” beef and chicken, so I’m safe from antibiotics and pesticides

Reading labels as a way to eat healthier only works if you know the lingo. Choosing foods with a “natural” label, for example, doesn’t mean you’re in the clear from added chemicals. ‘Natural’ has almost no legal meaning.  The USDA’s legal definition of ‘natural’ only means ‘minimally processed and without artificial preservatives.’ Virtually all conventional meat qualifies. To stay clear of pesticides, antibiotics and other chemicals, look for the green-and-white USDA organic label. It’s the gold standard of labeling for meat, dairy and eggs.

Longevity runs in my family, so I’m destined to be healthy to an old age

Just because grandma lived to age 95 doesn’t automatically mean you’ll also live to see your 90s. Various studies (involving identical twins) suggest that only about a third of the variation in longevity is accounted for by genes. The rest is lifestyle and chance. Many things that seem like chance are really not random; to a surprising extent you can make your own luck by getting on a healthy pathway.  Many people have the capacity to live well into old age, but most do not. Generally speaking, though, knowing how long your parents lived is not a very good indication of how long you will live.

I don’t need a second opinion; I trust my doctor completely

No matter how well you trust your doctor, seeking a second opinion when you’re diagnosed with a serious ailment or are considering surgery is simply smart. It helps you make an informed decision. The decision to have surgery is a serious one. Many nuances and subtle differences exist in surgical approaches, including technology and surgical procedures.  It’s always a good idea to understand the differences, and a second opinion may prove to be a meaningful investment.

I take vitamins, so I can eat what I want

It sounds like an easy fix, but popping vitamins does not give you dietary carte blanche to eat junk food and skip fresh fruits and vegetables. Taking vitamins can provide a false sense of security. Isolated nutrients found in a pill do not have the same effect on your body as when they are consumed as part of a whole food.  For example, taking a vitamin C supplement can’t compare with eating oranges or berries, which contain antioxidants, phytochemicals (natural chemicals which often act like antioxidants) and fiber, which all work together synergistically. Vitamins can be part of a healthy lifestyle, but they certainly do not counteract the negative effects of unhealthy foods.  Check with your physician before starting any new vitamins or supplements.

I don’t need to work out — I chase around my kids all day long

Running around taking care of kids can certainly burn calories and be physically exhausting. But all that activity is not specific enough to produce the results like weight loss, muscular definition and improved energy levels , you’d get from a structured exercise program.  However, those calories burned during daily activity (called NEAT for non-exercise activity thermo genesis), are an effective add-on to an exercise program. To get the best results from an exercise program include cardio respiratory exercise to improve function of your heart and lungs, resistance training to boost muscle strength and bone-mineral density and some flexibility exercises. At least two days a week of dedicated exercise can have a significant impact on managing body weight and experiencing other beneficial results from exercise.

I can still lose weight if I eat what I want on the weekends and diet all week

You eat healthy all week long, so you should be able to splurge on weekends and still lose weight, right? Not exactly. If you have been restricting calories during the week, you may find yourself extra hungry come Saturday morning. As a result, you may end up making up for the calories you limited during the week and then some.  By Sunday night you’re sluggish and bloated. A better bet is to eat healthfully throughout the week and allow yourself a little extra leeway on the weekends.  It is still important to eat mindfully even on the weekends. If you’re going out to dinner on Saturday night, eat a healthy, high-fiber breakfast (such as oatmeal and fruit) and lunch (such as salad and sandwich on whole-grain bread), and then allow yourself to indulge in an entree, a drink and a dessert in the evening.

I don’t need a primary care physician

Annual visits to your gynecologist or other specialist throughout the year are important, but they don’t make up for a primary care doctor. Specialists focus only on a particular body system. A primary care doctor is trained to view the whole person, which differs from a specialist’s focus. A primary care doctor treats the majority of all health conditions, from skin care to chest pain and everything in between. In addition, your primary care doctor acts as a health care advocate if you develop a serious illness, referring you to one or more specialists and acting as the coordinator of all the care you receive (e.g., making sure medications from one specialist doesn’t conflict with another). The better your care coordination, the better your long-term outcome.

I vent my anger, so I’m less likely to have a heart attack

Primal scream therapy and punching pillows as ways to vent anger are a thing of the past for a reason. They don’t work. In fact, this type of venting may actually worsen the health impact of anger. People who are chronically angry have more health problems than people who are less angry.  Anger is connected with surges in blood pressure, and venting anger may actually make it worse. It’s also not very effective in terms of solving life’s problems.  Instead, look at problems more realistically and develop a more forgiving and flexible outlook. Also you need to develop good communication skills so you can negotiate in a reasonable way that considers the other person’s perspective.

It’s over-the-counter medication, so taking a little extra can’t hurt me

If you’re of the mind that since two aspirin are good then three must be better, you may be gambling with your health. Taking more than the recommended amount of any medication can cause health issues.  Over-the-counter does not mean harmless. In fact, OTC drugs can and do cause significant side effects, often due to inappropriate use. For example, acetaminophen (e.g., Tylenol) is one of the most common causes of acute liver failure, often due to unintentional overdose. Over-the-counter anti-inflammatory agents (e.g., aspirin, ibuprofen) can cause stomach ulceration and bleeding, especially when used for prolonged periods or in high doses. . Your best bet is to follow the labeled dosing. If you need something more, check with your pharmacist or physician before increasing the dose.

I save up my one-drink-a-day allowance for the weekends and enjoy it all at once instead

Numerous studies show the health benefits of a glass of red wine a day. Abstaining fromalcohol all week and over-imbibing on weekends, however, is not advisable and could even prove dangerous. All things in moderation and that particularly means drinking alcohol.  Even studies that say one drink a day is good for your heart also mention that the one drink a day may also increase your risk of other conditions like cancer. The one-drink findings were based on the fact that some alcohol may thin your blood a bit and may reduce your risk of blood clots.  Drinking to excess is not good for your heart or any other part of your body and may even increase the risk of a cardiac event.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !