The “Right Fats”

You can never be reminded enough of the “right” fats. These fats mainly come from plants and fish: the monounsaturated fats in almonds and avocados, the polyunsaturated fats in soy and seeds, the omega-3 fatty acids in walnuts (and fish), and the omega-6 fatty acids in nuts and seeds and their oils.

Skip The Dinner Mint!!!

A cooling mint may sound good after a heavy meal but it could spell trouble. According to the National Digestive Diseases Information Clearinghouse, mints are high on the list of foods that can cause heartburn, the telltale burning in the lower chest that occurs when juices from the stomach creep up into the esophagus. Mint seems to relax the muscle that keeps the valve at the top of the stomach clamped down, increasing the odds of reflux. Skip the mints (and the Death by Chocolate cake and cappuccino) and have a piece of fruit instead. If you’re prone to heartburn, drink a tall glass of water after your meals to flush out the esophagus and then take a walk which will keep you upright and keep the acids from splashing up the esophagus.

Seek Evaluation Before Beginning Exercise Program

Before starting any exercise program, you should always consult with your primary physician for approval. In addition, a good Personal Trainer will perform a fitness consultation. During the consultation, they will weigh you, measure your body fat percentage, check your blood pressure and resting heart rate as well as assess your strength, cardiovascular fitness and your flexibility. This screening not only allows the trainer to figure out where you are from a fitness perspective, it can alert you to problems like high blood pressure. The personal trainer’s assessment can let you know if you are at risk from high blood pressure or other diseases so you can promptly seek treatment from your physician.

Burn It Up with Vegetables

Whole grains, beans and vegetables that contain fiber help regulate your metabolism and have less impact on insulin levels. They also make you feel full. The average American consumes about 15 grams of fiber every day – less than the 25 to 35 grams recommended by major health organizations. Good sources of fiber include asparagus, broccoli, cauliflower, brussels sprouts, cabbage, endives, spinach, peppers and tomatoes.

Super Foods for Super Health: #9 Kiwifruit

Named after New Zealand’s kiwi bird, these unassuming fuzzy fruits (technically berries) were deemed by Rutgers University to be the most nutrient dense of 27 commonly eaten fruits. Two medium kiwifruit have more potassium (505 mg) than a banana and twice the vitamin C (114 mg) and fiber (5 mg) of a small orange, plus folate, magnesium, vitamin E, copper, and lutein. (EnvironmentalNutrition2006)

Super Foods for Super Health: #7 Flaxseed

The tiny nutty-flavored seeds from the flax plant are a notable source of omega-3 fatty acids (ex sardines and salmon contain omega-3s) and lignans, which may block hormone-related cancers. They pack plenty of protein and fiber, 1/3 of which is cholesterol-lowering soluable fiber. Sprinkle one to two tablespoons of ground flaxseed into yogurt, cereals, salads, and soups. (EnvironmentalNutrition2006)

Super Foods for Super Health: #5 Butternut Squash

This tasty fruit (yes, fruit) is an exceptional source of beta-carotene, the orange-pigmented antioxidant that converts to vitamin A in the body. One cup cooked provides more than four times the Daily Value of vitamin A. Squash gets even more kudos as an overlooked source of bone-building calcium (nearly 10% of the DV) for the same one-cup serving. (Environmental Nutrition 2006)

Super Foods for Super Health: #3 Brazil Nuts

This hearty tree nut is a super source of selenium, a promising anti-cancer trace mineral that may prompt cancer cells to self-destruct, promote DNA repair and boost immunity. And a little goes a long way. Two medium nuts contain enough selenium to perhaps reduce colon and lung cancers. Limit to no more than two a day. (Environmental Nutrition 2006)

Super Foods for Super Health: #1 Avocados

Rich in good for you monounsaturated fats, avocados also contain phytonutrients like cholesterol-lowering beta-sitosterol and cancer-protective glutathione, along with vitamin E, folate, vitamin B6, and fiber. These creamy “vegetable fruits” contain more blood-pressure lowering potassium than bananas. (Environmental Nutrition 2006)

Boosting Your Metabolism: TIP 1

It begins with the three A’s. Activity, activity, activity. People who exercise regularly burn more calories and have more muscle mass than those who are sedentary. Cardio burns calories and hits the reserved fat storage while strength training slows muscle loss associated with aging. Even hours after exercising your metabolism is still in high gear, burning calories at a faster rate.