Wednesday, January 28, 2009

Blame Sugar

By Kelley Herring

If you've had embarrassing lapses in memory, it may be time to pay better attention to your blood sugar.

New research published in the journal Annals of Neurology focused on an area of the hippocampus - the "dentate gyrus" - that is responsible for age-related memory decline. The researchers conducted brain scans on humans and animals, and found that reduced activity in this memory center was closely linked to blood sugar. What's more, they found that it doesn't take off-the-charts levels of blood sugar or the presence of diabetes to damage the dentate gyrus.

Maintain your memory by enjoying a low-glycemic diet packed with brain foods like wild fish, organic omega-3 eggs, raw nuts and seeds, nutrient-packed organic veggies, and grass-fed meats. And when the sweet tooth strikes, reach for berries or cherries (which are naturally low in sugar), or a dessert made with all-natural, zero-glycemic erythritol.

[Ed. Note: Keeping your brain and body in peak condition doesn't have to be difficult or expensive. As nutrition expert Kelley Herring points out, you can find plenty of all-natural methods for staying healthy. To learn more about how to stop aging in its tracks and add more life to your years, click here.

Monday, January 26, 2009

Feel Stronger with This Mineral

Been feeling like a wet dishrag lately? Could be you’re low on magnesium.

Magnesium is a multitasking mineral, and one of its jobs is to power up our muscles. Unfortunately, many of us don’t get enough of it -- especially as we get older.

Is Frailty Inevitable?

To counter age-related muscle loss and bouts of feeling wimpy, you need to do two things:

Build up your muscles.

Be sure you’re eating a balanced diet and getting your fair share of magnesium.

Start feeling strong this week! Make these bursting-with-magnesium recipes from

EatingWell:

For breakfast: Tomato & Ham Breakfast Melt
For lunch: BBQ Baked Beans & Sausage
For dinner: One-Dish Chicken & Rice
For dessert: Chocolate & Nut Butter Bites

Friday, January 23, 2009

Cardio just doesn't work

Cardio is not the be all and end all exercise for fat loss. In fact, cardio just doesn't work.

A big part of your results are going to come from your nutrition. So focus on whole, natural foods, and avoid foods that come from a bag or a box.

Once you've taken care of your nutrition, look for workouts that you enjoy and that allow you to build strength, mobility, and fitness. You'll save time, have more fun, and see a big difference in your waistline.

Saturday, January 17, 2009

Carbs

By Jonny Bowden

Ever wonder why you're hungry for more after you eat a high-carb snack or meal?

New research from Monash University has identified appetite control cells in the human brain. The cells are attacked by free radicals after you eat, but the attack is bigger and stronger following a meal rich in sugar and carbohydrates.

"The more carbs and sugars you eat, the more your appetite-control cells are damaged," said Zane Andrews, MD, the lead researcher on the study. The result? You eat more.

According to Andrews, people aged 25 to 50 are most at risk. "The neurons that tell people in that crucial age range not to over-eat are being killed off."

Yet another reason to limit your sugar and processed carbs if you don't want to be the victim of constant cravings.

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Tuesday, January 13, 2009

Can You Eat Pizza on a Fat-Loss Program?

By Craig Ballantyne

One of the questions I frequently get is, "Can I eat pizza (or burgers, or fries, etc.) on a fat-loss program?"

Well... you can eat anything you want. As long as you are willing to accept the consequences and take full responsibility for your actions (or lack of action). So, yes, you can eat pizza while on a fat-loss program, provided you know that it could slow down, stop, or reverse your results.

Can you skip workouts and watch TV instead?

Sure. But if you choose to sit on the couch after a hard day's work, you need to realize that you will not be getting closer to your goals. And if you choose to eat 1,500 calories worth of pizza and drink 600 calories worth of soda while you sit on the couch, you WILL gain weight.

Weight loss isn't rocket science. It's 90 percent common sense. We all know what we should and shouldn't eat. Even a fifth grader can tell you that too much pizza and soda will make you overweight.

As inspirational writer Og Mandino says, "I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose, only I hold the key to my destiny."

Monday, January 12, 2009

Have Fun, Lose Fat

By Craig Ballantyne

On Sunday morning, I was reviewing my daily motivational quotes when I stumbled across this one: "Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong - or as good as they seem when they are going well. Lighten up. You'll live longer."

I've translated that into a fat-loss lesson for you. Here's what I believe...

If you hate running, don't do it! If you hate lifting weights, find an alternative! If you'd rather be swing-dancing than tread-milling, start swing-dancing!

I find that too many people hate their workouts. They stop trying hard, see fewer results, and they quit. That's just one of the reasons I created a fat-loss lifestyle program that requires only three short (45-minute) but intense workouts per week. And I encourage my clients to stay active with activities they enjoy the other four days of the week.

You don't have to stress about going to the gym to do 60 minutes of cardio on a boring machine when staying at home and playing with your kids will accomplish the same thing. And you'll remember those minutes a lot more than you will remember another hour on the dreaded cardio machine.

Thursday, January 8, 2009

Treadmill Abs

By Jon Benson

You don't need fancy machines or millions of sit-ups to get rock-hard abdominal muscles. By simply blowing out your air and crunching down as if you were compressing your chest into your pelvis while you're on the treadmill (or just walking around the block), you can get a fantastic ab workout.

I came up with this idea a few years ago, and use it almost every day. You can work on your interval training and get that six-pack stomach at the same time. Two birds, one stone.

Here's how to do it. While walking, blow out your air. Contract your abs and hold that contraction for two to three seconds. Then take a deep breath. Do 10 to 15 reps. That's all there is to it!

Now if I can remember to do this while marketing the We Provide The Cash program created by John Alexander, I'll be in good shape!

Wednesday, January 7, 2009

Reduce AGEs With This B Vitamin

By Kelley Herring

I've written before about AGEs (Advanced Glycation End products) - a class of toxins linked with inflammation, insulin resistance, diabetes, vascular and kidney disease, and Alzheimer's. One way you can protect against them is by being mindful of the way you cook your food.

Today, I have another way to reduce the effects of these dangerous substances: Take benfotiamine.

Benfotiamine is the lipid-soluble version of thiamine - a water-soluble B vitamin. Because benfotiamine is fat-soluble, it is metabolized by cells more effectively than its water-soluble cousin.

In a recent study, diabetics were given an AGE-rich meal both before and after they supplemented with 1,050 mg/day of benfotiamine for three days.

The high-AGE meal before the benfotiamine supplementation caused the diabetics' capillary blood flow to be reduced by 60 percent, and the ability of their larger blood vessels to dilate was diminished by 35 percent. These dangerous changes are typical in people with early atherosclerosis, which can lead to heart attack or stroke.

Remarkably, when researchers evaluated the subjects after the supplementation, they found benfotiamine completely prevented the detrimental effects on their blood vessels. Markers of oxidative stress were also reduced.

Research shows benfotiamine is safe, effective, and has no known side effects or drug interactions. Recommended use ranges from 150-1,000 mg/day, divided into two or three doses. You can find benfotiamine online for under $10. As always, check with your physician before adding any new supplements to your diet.

[Ed. Note: You can get expert insights into the best supplements for living a healthy life - for free. Just sign up for ETR's natural health newsletter, and you'll get twice-weekly updates on the latest health breakthroughs, healthful recipes, fat-burning strategies, and more.

The holidays may be over, but you can still enjoy your favorite holiday treats - without an ounce of guilt. Pick up nutrition expert Kelley Herring's e-book, Guilt-Free Desserts, and find 40 easy-to-make, mouthwateringly delicious, 100% healthy desserts you can make at home.]