10 ways to protect your kidneys

1. Limit your salt intake

Too much salt is not only bad for your blood pressure, it's also bad for your kidneys. Many die of kidney disease, which can be partly attributed to a high salt intake and fondness fo! r fish sauce, soy sauce, plain salt and salted fish. Even inst! ant nood les, chips and nuts are teeming with salt. The problem with salt is that it encourages the body to retain water, and can increase your blood pressure (which damages the kidneys).
2. Don't load up on high protein foods such as meat and steaks

A high protein diet makes the kidneys work twice as hard. Pretty soon, your kidneys could get tired and some of the weaker kidney cells can die. A friendly reminder to people on a high-protein Atkin's Diet or South Beach Diet. The time-tested doctor's advice of moderation in everything will serve you well. Eat a balanced diet of rice, vegetables, fish and fruits and you can't go wrong.
3. Keep your blood pressure at 130/80 or lower !

If your blood pressure is above 140 over 90, this can cause kidney damage within five years. The kidneys are said to be "happiest" with a blood pressure of 130/80 or lower. To help control your blood pressure, you should limit your salt intake, reduce weight and take medicines for high blood pressure, if needed.
4. Keep your blood sugar below 120 mg/dl
Diabetes and high blood pressure are the two leading causes of kidney failure. A person with uncontrolled diabetes for 5-10 years may develop significant kidney damage. Consult your doctor and keep your blood sugar under control with diet, exercise and maintenance medicines.

5. Drink 8 glasses of water a day

Doctors usually advise people to take in 8 glasses of water a day, but this really depends on your age and condition. If you're sweating a lot and work outdoors, you may need to drink more than 8 glasses a day. However, if you are above 65 years of age, you may do well with just 6 glasses a day. Drinking enough water also prevents the formation of kidney stones.
6. Watch your intake of pain relievers and other drugs

Taking pain relievers like mefenamic acid, ibuprofen and the coxibs (like celecoxib) for a prolonged period of time may cause kidney damage. Because of this, we should limit taking these medicines to only a week, or just take th! em as needed. For those with chronic arthritis, try to look for other ways to relieve the pain such as using a hot water bag, pain reliever ointments, or the safer paracetamol tablet.
7. Be careful with tests and procedures using contrast dyes

Some tests, like CT Scans and MRIs, and angiograms, use a contrast dye which helps doctors delineate the organs better. The problem with such dyes is that they can cause kidney damage. To be safe, I would strongly advise you to consult a kidney specialist before undergoing such procedures.
8. Don't drink too much Vitamin C
Excess vitamin C (ascorbic acid) ! can lead to the formation of kidney stones in predisposed indi! viduals. If you need to take vitamin C, a dose of 500 mg or less is safer.

9. Don't rely on food supplements to protect your kidneys

The above tips are so far the best tips to care for the kidneys.
10. Get a kidney check-up

Simple tests, such as a complete blood count, BUN and creatinin, and a urine analysis are the first screening tests for the kidneys. Finding a trace of protein in the urine can alert the doctor of possible kidney disease.Bottomline is: Kidney diseases are expensive and difficult to treat. Let's take the necessary steps to protect our kidneys today.

Coffee can do lots of good to our health. Yes, but what is a good coffee?

Even if you might not be a coffee aficionado, knowing what to expect from a good cup of coffee will certainly enhance your coffee experience. Here are 5 of our favourite tips on how to judge a cup of coffee.
The 10 second rule

The big coffee machine that produces shots of thick black coffee that gets poured into your coffee base is called an espresso machine. Espresso is made from a blend of coffees brewed under great pressure, using a large amount of coffee and a small amount of water. Espresso is dense and intense and is used as a base for most of your favourite coffee drinks like Lattes, Cappuccinos, Mochas and so on. Once an Espresso shot has been brewed, it only lasts for 10 seconds if it is not poured straight into your drink. So if you are standing in line waiting for your Latte and you see that the Barista has left your espresso shot for a long time after it is brewed and then pours it into your coffee, demand a fresh one. An expired espresso shot is definitely not worth paying for.
The Scent

A good cup of coffee gives a pleasant, satisfying scent, so trust your nose when it comes to assessing your cup of coffee. If you detect a slightly burnt, onion-y or a somewhat vegetable-y scent, that means it’s probably badly brewed coffee, or has been sitting on a burner all day.
The Taste

Good coffee should always have an underlying sweetness to it. This comes from the coffee cherry’s ripeness. If your coffee tastes salty instead, that’s a bad sign. Processing defects usually causes salty tasting coffee.
The Roast


The jury is out on this one, some prefer light, some medium while some argue that coffee is not really coffee unless it is dark roasted coffee. Whatever your preference, it should never taste burnt. If you detect a burnt quality in your coffee, it may be a bad roast.
The Texture

A good cup of coffee is always rich and a little thick, never watery. It is full-bodied and satisfying down to the last drop. The last lingering taste that you should experience is a smooth, sweet aftertaste.
Know Your Coffee Lingo

Ever wanted to order more than a just a cappuccino but stumped by all the Italian coffee names? Here’s a short list to help you keep your cool the next time you find yourself at a coffee chain counter.
Affogato (means “drowned”): Espresso served over ice-cream, or gelato, usually vanilla
Americano (means “American”): Espresso and hot water, basically strong black coffee.
Cappuccino (named after the resemblance of the frothy top to the hoods of the Italian Catholic Capuchin monks): Traditionally, one-third espresso, one-third steamed milk, and one-third milk foam. Sometimes topped (upon request) with a light dusting of cocoa powder.
Doppio (means “Double”): A double shot of espresso.
Espresso con Panna (means “espresso with cream”): Espresso with whipped cream on top.
Latte (means “milk”): This term is an abbreviation of “caffellatte” (or “caffè e latte”), coffee with milk. An espresso based drink with a volume of steamed milk, served with a thin layer of foam.
 
Latte macchiato (means “stained milk”): Essentially an inverted cafè latte, with the espresso poured on top of the milk.
Mocha (named ‘Mocha’ because it is associated with the original Mocha bean that had a “chocolate-y taste): Normally, a latte blended with chocolate.
Frappe (means “milkshake”): Usually called Frappacino – as in “Coffee Milkshake” – A shot of Espresso mixed with chocolate or other ingredients and blended with ice.

Benefits of coffee are many.

1. With regular drinking of coffee  ( 2 cups a day) it can keep Parkinson's  disease and dementia (type 2 diabetes) at bay.
2. Coffee drinking can also ward off cancer and strokes
3. It can reduced risk of Alzeimer's disease.
4. It acts an antioxidant
5. Offers some protection to liver
6. It is antidiabetic
and many more

So drink coffee and enjoy the benefits.

SWEET POTATO

SWEET POTATO

Did you know that SWEET POTATO (kamote) far exceeds the nutrition and health values of rice? Here are the benefits of substituting rice with kamote:

1.    Sweet potato is more filling and suppresses hunger pangs longer. It is also cheaper than rice.

2.    Unlike rice, it is  easy to grow. It grows in backyards with or without fertilizers. Local government executives can provide their poor communities with idle government land for planting kamote which the entire community can share.

3.    Unlike rice which needs to be eaten with a dish, Sweet Potato tastes good and can be eaten by itself. Thus, substituting rice with sweet potato saves money for other needs.

4.    Rice cannot match the nutritional values of potato. Because rice converts to sugar in the body, the Philippines registers as a top producer of diabetics in the world.The poor tends to load up on rice and less on the dish which are more expensive. That makes them vulnerable to diabetes, an ailment known in developed countries as a rich man's disease.

5.    The nutritional values of a 3 oz. baked sweet potato are: calories 90, fat 0 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 21 g, protein 2 g, dietary fiber 3 g, sodium 36 mg, vitamin A 19,218 IU, folic acid 6 micrograms, pantothenic acid 1 mg, vitamin B6

6.    Too much rice consumption can make you sick, but sweet potato(kamote) can bring you to health and keep away some health problems. These have been proved medically.
In a medical documentary I watched recently on KBS World (the South Korean TV Network), I was awed by the results of the research the Koreans conducted on the nutritional and medicinal benefits of kamote (which they refer to as sweet potato).

In that Korean medical documentary I watched (which I followed through the English subtitles), they presented the research findings on people with established health problems who were placed on a kamote/sweet potato diet.

Believe it or not - Sweet Potato (kamote) lowers hypertension, bad cholesterol and even blood sugar when eaten as SUBSTITUTE TO RICE! The purple sweet potato (kamote) is particularly effective for lowering hypertension.
   
Not only that, the Korean medical documentary credits the sweet potato (kamote) as high fiber and is one of the best foods that one can eat to prevent cancer!

For those who are only impressed by US doctors, read this: the North Carolina Stroke Association, American Cancer Society, and the American Heart Association have all endorsed the sweet potato for its disease prevention and healing qualities.

The Americans, the South Koreans - both progressive nations - have raised the kamote to a high pedestal. Many of them even call the sweet Potato a "super food that heals."

Chinese mushrooms

Chinese mushrooms

I was in China recently and we went to a few "mushrooms steamboat " restaurants where we can select all different kinds of mushrooms to put into our steamboat. It was very good. The waiters in ALL such restaurants told us NOT to eat until the soup has been boiling for at least 12 to 15 mins. In the first restaurant, we were very hungry , so we didnt bother to wait for 12 mins and started to dish out our mushrooms from the steamboat when the waiter ran over quickly to our table to stop us from eating. Every restuarant gave us very stern warning that we CANNOT eat until it is 15 mins of continuous boiling. Apparently, they had to kill all the bacteria in the mushrooms. I was thinking maybe it is toxic. Sulfide 硫化氫has potential to cause allergies, mostly asthmatic. 10% of asthma cases are cause by an allergy to sulfides. It is a preservative, but strictly regulated. It has been found that Mushrooms from China contain carbon disulfide二硫化碳 in them. Carbon disulfide is a pesticide/fungicide with acceptable/legal residue levels defined for fresh/dried foods. Always discard the soak liquid and do not use it in the cooking process. China's regulations are questionable. Most of the mushrooms on the market are from China, and are contaminated with chemicals which are soluble in water. Discard the water that you soak the dried mushrooms in to soften. According to Mr. L.W. Chan of the Health Department (USA), most mushrooms are smuggled into the country from China. The recent opening of traffic between China and Taiwan made it difficult for the government to control these illegal activities. It is better to use Taiwanese mushrooms or Japanese Shiitake Mushrooms. Soak them in water before cooking and the water used to soak the mushrooms must be thrown away. Mr. Chan continued to say that it is customary and a common practice for people to cook the mushrooms with the water saved from soaking. This habit should stop, because most fertilizers used in farming are water soluble. According to tests in the past, it was known that mushrooms were contaminated by fertilizer.

Mushrooms contain sulfur and when mixed in with fertilizer, carbonate tests showed a 20% higher reading on carbon disulfide which made it difficult to obtain a reliable reading on results.

Alcohol may ward off certain cancer.

By Larissa Long,

For those who love to enjoy a glass of wine with dinner or a cold beer while watching a football game, even more good news has recently come out about the health benefits of light-to-moderate alcohol consumption.
By now, it’s a pretty well known fact that red wine has properties that make it heart-healthy. Specifically, it contains an antioxidant called resveratrol that helps protect against heart disease and atherosclerosis.
More recently, research has come out touting alcohol’s ability to protect the kidneys against cancer. This conclusion was reached after researchers conducted a meta-analysis of 24 studies that examined alcoholic beverage intake and its influence on kidney and renal cell cancers.[1]
After analyzing the data obtained in these 24 studies, researchers found a common thread — those who drank alcohol showed a decreased risk of renal cell cancer. Best results were obtained with the consumption of about 15 grams (about 1/8 cup) of alcohol per day.
Interestingly, they noted that all three major types of alcohol — beer, wine and liquor — significantly lowered the risk of renal cell cancer, suggesting that ethanol was likely the cause of these benefits. Furthermore, factors like gender, smoking status and hypertension didn’t seem to change the results.

How Does Alcohol Protect the Kidneys?

Researchers believe alcohol’s effect on insulin sensitivity and kidney vasculature (the arrangement of blood vessels in the kidneys) has something to do with these amazing protective benefits.
Diabetes, obesity and insulin resistance are strong factors in the development of renal cell cancer, and some studies have shown that light-to-moderate alcohol intake can improve insulin sensitivity.
In addition, alcohol may increase “good” HDL cholesterol levels and decrease clotting in the blood vessels around the kidneys, providing further protection.

Moderation is Still — and Always Will Be — Key!

As exciting as these results are, keep in mind that 15 grams, or 1/8 cup — the amount found to be protective — is not a lot of alcohol. In fact, researchers emphasized that consuming more than 15 grams didn’t offer any additional benefit.
Plus, drinking alcohol in excess has been proven without a doubt to increase the risk of serious conditions like hypertension, stroke, and various forms of cancer like breast, colorectal, esophageal, oral, stomach and liver.
So, avoid falling into the “too much of a good thing” trap and stick to one glass of your favorite alcoholic beverage per day. Due to its heart-health-promoting characteristics, red wine will always be the best choice. But whatever you choose, raise that glass knowing that your kidneys may just be thanking you!

25 Simple Steps to Prevent Alzheimer's

25 Simple Steps to Prevent Alzheimer's

Alzheimer’s strikes fear in all of us. The thought of losing your mind as you grow older is terrifying and made worse by the fact that, before now, there appeared to be little we could do to slow down or avoid Alzheimer’s, the most common form of dementia.

However research has found a lot of factors that raise or diminish the risk of Alzheimer's disease. Following these tips, you could slash your chances of developing the disease:

1. Check out your ankle

Low blood flow in your foot is a clue to trouble in your brain and a simple test can reveal its cognitive state and your likelihood of stroke and dementia. The theory is blood vessel health is similar throughout the body. The degree of clogged arteries and blood flow in the feet can suggest atherosclerosis in cerebral blood vessels. Ask your doctor for an ankle-brachial index (ABI) test which involves an ultrasound device and a blood pressure cuff that compares blood pressure in your ankle with that in your arm. To remedy any impairment of blood flow your GP may advise stepped-up exercise or a change in diet/medication.

2. Anti-oxidant-rich foods

Certain foods infuse your brain with antioxidants that can slow memory decline and help prevent Alzheimer’s. All fruit and vegetables are good but top of the list are black raspberries, elderberries, raisins and blueberries.

3. Beware of bad fats

The type of fat you eat changes your brain’s functioning for better or worse. Stay away from saturated fats which strangle brain cells causing them to become inefficient. Buy low fat or fat-free dairy products including milk, cheese and ice cream. Cut down on deep-fried foods.

4. Grow a bigger brain

Your brain starts to shrink when you reach 30 or 40 so it takes longer to learn. However scientists now believe you can increase the size of your brain through the act of learning. Try studying, learning new things or broadening your circle of friends for stimulation.

5. Chocolate Treat

Cocoa, the main ingredient in chocolate, has sky-high concentrations of antioxidants called flavanols, which possess strong heart and brain-protecting properties. Drinking cocoa increases blood flow to the brain. Cocoa powder has twice as many flavanols as dark chocolate which has twice a many as milk chocolate. White chocolate has zero.

6. The oestrogen evidence

Sixty eight per cent of Alzheimer’s patients are women, possibly as midway through life they lose the protection of the hormone oestrogen which boosts memory. Unless your GP says otherwise, start taking oestrogen immediately at the time of menopause – starting any later risks dementia and strokes.

7. Raise good cholesterol

It’s well known that having high good-type HDL blood cholesterol protects you from heart disease. But it can also save your brain. Researchers claim it blocks sticky stuff that destroys brain cells and acts as an anti-inflammatory to lessen brain damage. Ways to ramp up good cholesterol include exercise, drinking moderate amounts of alcohol and losing weight.

8. Google something

Doing an internet search can stimulate ageing brains even more than reading a book.

And MRI scans show that savvy surfers have twice as many sparks of brain activity as novices. Go online to search for information, things to buy or games to play. Although it’s not known how much it will benefit your brain, it’s better than passive pursuits.

9. The ApoE4 gene

One in four of you reading this has a specific genetic time bomb that makes you three to 10 times more susceptible to developing late-onset Alzheimer’s. The gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent, your Alzheimer’s risk triples. If you inherit a double dose from both parents, your risk rises by 10 times. Ask your doctor about a DNA test to reveal your ApoE4 genotype.

10. Say yes to coffee

Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure and strokes that bring on dementia. For most people, a moderate daily intake of coffee, two to four cups, won’t hurt and may help.

11. Dangers of underweight

Unexplained weight loss after age 60 or so may be a sign of Alzheimer’s. A study showed that women with the disease started losing weight at least 10 years before dementia was diagnosed. Among women of equal weight, those who went on to develop dementia slowly became thinner over three decades and, when diagnosed, weighed an average 12lb less that women who were free of Alzheimer’s. Talk to your doctor about unexplained weight loss after 60.

12. Drink wine

A daily glass of wine may help delay dementia. Research says that alcohol is an anti-inflammatory and raises good cholesterol which helps ward off dementia. High antioxidants in red wine give it additional anti-dementia clout. Such antioxidants act as artery relaxants, dilating blood vessels and increasing blood flow which encourages cognitive functioning.

13. Know the early signs

Memory problems are not the first clue. You may notice a decline in depth perception, for example you reach to pick up a glass of water and miss it. Or you misjudge the distance in walking across a street.

Doing a jigsaw puzzle or reading a map may also be confusing. Losing your sense of smell can also be an early clue, as well as asking the same question repeatedly or misplacing belongings in odd places (like putting keys in the fridge). Be aware of memory problems as the earlier the signs are spotted, the more successful lifestyle changes and medications are likely to be.

14. Mediterranean diet

The Mediterranean diet, no matter where you live, can help save your brain from memory deterioration and dementia. Studies consistently find that what the Greeks and Italians eat is truly brain food. Following this diet – rich in green leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little vino – can cut your chances of Alzheimer’s by nearly half. Rather than depending on just one food or a few nutrients, it is a rich menu of many complex brain benefactors, including an array of antioxidants, which shield brain cells from oxidative damage.

15. Middle Age Obesity

Your brain cares if you are fat. A study showed obese people had 8% less brain tissue and overweight people had 4% less brain tissue than normal weight people, which according to one scientist hugely increases the risk of Alzheimer’s. Moreover, brain shrinkage

occurred in areas of the brain targeted by Alzheimer’s, and which are critical for planning, long term memory, attention and executive functions, and control of movement.

Tackle signs of rising weight early, when you are young or middle aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimer’s but that doesn’t mean you should neglect exercise as it is the best way of stimulating cognitive functioning and may delay the onset of Alzheimer’s at any age.

16. Get a good night’s sleep

A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your brain against memory loss and Alzheimer’s. It is a wonder drug that helps manipulate levels of the dreaded brain toxin peptide beta-amyloid, a prime instigator of Alzheimer’s, which according to one scientist puts you at accelerated risk. Research has also found that sleeping an average of five hours or less a night is linked to large increases in dangerous visceral abdominal fat, which can cause diabetes and obesity that can lead to Alzheimer’s. Take naps and seek treatment for sleep disorders.

17. Have a big social circle

Studying the brain of a highly sociable 90-year-old woman who died from Alzheimer’s, researchers in Chicago found that having a large social network provided her with strong “cognitive reserve” that enabled her brain to not realise she had Alzheimer’s. Why this happens is a mystery but interacting with friends and family seems to make the brain more efficient. It finds alternative routes of communication to bypass broken connections left by Alzheimer’s. So see friends and family often and expand your social network. The stronger the brain reserve you build through life, the more likely you are to stave off Alzheimer’s symptoms.

18. deal with stress

When you are under stress, your body pours out hormones called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells and suppress the growth of new ones, actually shrinking your brain. Sudden traumatic events like the death of a loved one or a life-changing event like retirement can leave a hangover of severe psychological stress that precedes dementia. Be aware that chronic stress can increase older people’s vulnerability to memory decline and dementia. Seek professional advice. Antidepressants, counselling, relaxation techniques and other forms of therapy may head off stress-related memory loss if treated early.

19. Take care of your teeth

Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and  cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory byproducts that travel to areas of the brain involved in memory loss.

Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but also your memory sharper. In another study, older people with the most severe gingivitis – inflamed gums – were two to three times more likely to show signs of impaired memory and cognition than those with the least.

20. Get enough Vitamin B12

As you age, blood levels of vitamin B12 go down and the chance of Alzheimer’s goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at Oxford University found that a brain running low on B12 actually shrinks and a shortage can lead to brain atrophy by ripping away, myelin, a fatty protective sheath around neurons. It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP.

21. Vinegar in everything

There is plenty of evidence that  vinegar sinks risk factors that may lead to memory decline, namely high blood sugar, insulin resistance, diabetes and pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in studies of humans and animals that the acidic stuff packs potent glucose-lowering effects. Studies have also found it can curb appetite and food intake, helping prevent weight gain and obesity, which are associated with diabetes, accelerated dementia and memory loss. Pour on the vinegar – add it to salad dressings, eat it by the spoonful, even mix it into a glass of drinking water. Any type of vinegar works.

22. Have your eyes checked

If you preserve good or excellent vision as you age, your chances of developing dementia drop by an astonishing 63%. And if it’s poor, just visiting an optician for an eye test and possible treatment at least once in later life cuts your dementia odds by about the same amount. Exactly how vision problems promote dementia is not clear but impaired vision makes it difficult to participate in mental and physical activities such as reading and exercising, as well as social activities, all believed to delay cognitive decline. Be aware that your eyes reflect and influence how your brain is functioning, especially as you age. Don’t tolerate poor vision as often it can be corrected.

23. Eat curry

Curry powder contains the yellow-orange spice turmeric, packed with curcumin, a component reported to stall memory decline. One study showed elderly Indians who ate even modest amounts of curry did better in cognitive tests. Curcumin works by blocking the build-up of Alzheimer’s-inducing amyloid plaques (deposits found in the brains of sufferers) then nibbles away at existing plaques to slow cognitive decline.

It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spices on your food.

24. diabetes control

Having type 2 diabetes makes you more vulnerable to Alzheimer’s. Studies show it may double or triple your risk and the earlier diabetes takes hold, the higher the odds of dementia. Some experts refer to Alzheimer’s as “diabetes of the brain”. The two disorders have similar causes – obesity, high blood pressure, high cholesterol, high fat and high sugar diets, low physical activity as well as high blood sugar. In short, diabetes can deliver a double whammy to the brain, destroying neurons and increasing inflammation. Do everything possible to keep blood sugar levels low and stick to a low-saturated fat diet and regular exercise.

25. Drink more tea

Evidence suggests that tea stalls the cognitive loss that precedes Alzheimer’s and that the more tea you drink, the sharper your ageing memory is. Tea’s secret is no mystery. The leaves are packed with compounds able to penetrate the blood-brain barrier and block neuronal damage.

One particular green tea antioxidant can block the toxicity of beta-amyloid, which kills brain cells. Make a point of drinking black and green tea. Don’t add milk, it can reduce tea’s antioxidant activity by 25%.

Easy tips on weight loss

The first key to weightloss is understanding a few basic concepts. A pound is equal to 3500 calories. Weightloss can be simplified as math, you eat more than you burn you will gain, you eat less you will lose. However calories from different sources do vary and will help your body in different ways. Both protein and carbohydrates have 4 calories per gram while fat has 9. Carbohydrates are best eaten in the early morning or lunch as they are the first to break down and give you energy. if you eat them late at night without burning them off they will turn into fat. protein is important in keeping muscle mass as well as giving you energy. and as bad as a rap as fat has gotten it is necessary for many bodily functions, though should be highly moderated.
Easy tips
1. Brush your teeth if you feel you will be tempted by snacking. Not only will your dentist love you, but you'll be a lot less likely to indulge.
2. Drink a glass of water everytime that you feel hungry. A lot of times what you mistake for hunger is actually thirst.
3. To lose a pound a week, burn an extra 500 calories a day. This can easily be split up into eating 250 calories less and burning 250 more.
4. Jump roping is not just for kids. This is a great cardiovascular exercise that can burn upwards of 600 calores an hour. It's also usually not more than $2-5 for a rope depending.
5. Learn some isometric exercises. Think squats, lunges, pushups. Despite the flashbacks to high school gym class, these will keep both you and your wallet in good shape, and take less time than commuting to the gym.
6. Variety. Make sure to eat a good variety of fruits and vegetables. Not only are they usually low in calories but are very dense on many vital vitamins and minerals that we don't often get in our 21st century diets. It may even stave off a visit to the doctor.
7. Hold it. For every ten seconds that you hold in your abdominal area it is the equivalant of doing a sit-up. Next time you're stuck in traffic, don't get mad at the delay, instead, get in some probably well needed exercise.
8. Move it. Its said the the average american walks less than a mile a day. Try to incorporate extra movement into daily activies ie, take the stairs, park farther away from the store, or better yet walk to the store if close enough, take the family for a walk, etc.
9.Be a kid again. Just because you are over the age of 18 does not mean you should not have fun. Get a pick up game of soccer, football, baseball going with friends, organize a street hockey game and ref, roll down the hill, what ever catches your fancy. What matters is that you're active and that you enjoy yourself. Your waist will enjoy it too.
10. Last but not least. The most important thing is to take everything in moderation. Exercise and food included. Variety is necessary with both in order to ensure a life change, not just a diet that you will rebound in. Dont ever deny anything as it tends to make you crave it more. Just remember, that ice cream or cake can be eaten tommorrow, do you really need it tonight? Reward yourself with a hot bath or relaxing walk instead. And remember, don't ever give up what you want in the long run for what you want today.

Different Parts of Our Body Age At Different Times

WE all accept that getting older is inevitable, and now leading clinicians have revealed the exact age when different body parts start to decline, most alarming being the brain and the lungs.

French doctors have found that the quality of man's sperm starts to deteriorate by 35, so that by the time a man is 45,

a third of pregnancies end in miscarriage.

 

Here, with the help of leading clinicians, Angela Epstein tells the Daily Mail, the ages when different parts of the body start to lose their battle with time. 

BRAIN - Starts ageing at 20.
As we get older, the numberof nerve cells - or neurons - in the brain decrease. We start with around 100 billion, but in our 20s, this number starts to decline. By 40, we could be losing up to 10,000 per day,affecting memory, co-ordination and brain function.

GUT -Starts ageing at 55.
A healthy gut has a good balance between harmful and 'friendly' bacteria. But levels of friendly bacteria in the gut

drop significantly after 55, particularly in the large intestine,

says Tom MacDonald, professor of immunology at Barts Medical School in London . As a result, we suffer from poor digestion and an increased risk of gut disease. Constipation is more likely as we age, as the flow of digestive juices from

the stomach, liver, pancreas and

small intestine slows down..

 

BREASTS - Start ageing at 35.
BY their mid-30s, woman's breasts start losing tissue and fat,

reducing in size and its fullness. Sagging starts at 40 and the aerola (the area surrounding the nipple) can shrinks considerably.

BLADDER - Starts ageing at 65.
Loss of bladder control is more likely when you hit 65.

Women are more vulnerable to bladder problems as, after the menopause, declining estrogen levels make tissues in the urethra - the tube through which urine passes - thinner and weaker, reducing bladder support. Bladder capacity in an older adult generally is about half that of a younger person

- about two cups in a 30-year-old andone cup in a 70-year-old....

LUNGS - Start ageing at 20.
Lung capacity slowly starts to decrease from the age of 20.

By the age of 40, some people are already experiencing breathlessness. This is partly because the muscles

and the rib cage which control breathing stiffen up.

VOICE - Starts ageing at 65.
Our voices become quieter and hoarser with age. The soft tissues in the voice box (larynx) weaken, affecting the pitch, loudness and quality of the voice. A woman's voice may become huskier and lower in pitch, whereas a man's might become

thinner and higher.

EYES - Start ageing at 40.
Glasses are the norm for many over-40s as failing eyesight kicks in - usually long-sightedness, affecting our ability to see

objects up close.

HEART - Starts ageing at 40.
The heart pumps blood less effectively around the body as we get older. This is because blood vessels become less elastic, while arteries can harden or become blocked because of fatty deposits forming on the coronary arteries - caused by eating too much saturated fat. The blood supply to the heart is then reduced, resulting in painful angina. Men over 45 and women over 55 are

at greater risk of a heart attack.

LIVER - Starts ageing at 70.
This is the only organ in the body which seems to defy the aging process.

KIDNEYS - Starts ageing at 50.
With kidneys, the number of filtering units (nephrons) that remove waste from the bloodstream starts to reduce in middle age.

PROSTATE - Starts ageing at 50.
The prostate often becomes enlarged with age,leading to problems such as increased need to urinate, says Professor Roger Kirby, director of the Prostate Center in London . This is known as benign prosthetichyperplasia and affects half of men over 50, but rarely those under 40. It occurs when the prostate

absorbs large amounts of the male sex hormone testosterone, which increases the growth of cells in the prostate. A normal prostate is the size of a walnut, but the condition can increase

this to the size of a tangerine.

BONES -Start ageing at 35.
'Throughout our life, old bone is broken down by cells called osteoclasts and replaced by bone-building cells called osteoblasts - a process called bone turnover, explains Robert Moots, a professor of rheumatology at Aintree University Hospital in Liverpool . Children bone growth is rapid

- the skeleton takes just two yearsto renew  itself completely.

In adults, this can take ten years. Until our mid-20s, bone density is still increasing. But at 35 bone loss begins as part of the natural aging process.

TEETH - Start ageing at 40.
As we age, we produce less saliva, which washes away bacteria, so teeth and gum are more vulnerable to decay. Receding gum - when tissue is lost from gums around the teeth - is common in adults over 40.

MUSCLES - Start ageing at 30.
Muscle is constantly being built up and broken down, a process

which is well balanced in young adults. However, by the time we're 30, breakdown is greater than build up, explains Professor Robert Moots. Once adults reach 40, they start to lose between 0.5 and 2 per cent of their muscle each year.

Regular exercise can help prevent this.

HEARING - Starts ageing by mid-50s.
More than half of the people over 60 lose hearing because of their age, according to the Royal National Institute for the Deaf.

SKIN - Starts ageing by mid-20s.
The skin starts to age naturally in your mid-20s.

TASTE AND SMELL

- Start ageing at 60.
We start out in life with about 10,000 taste buds scattered on the tongue. This number can halve later in life. After we turn 60, taste and smell gradually decline, partly as a result of

the normal aging process.

FERTILITY - Starts ageing at 35.
Female fertility begins to decline after 35, as the number and quality of eggs in the ovaries start to fall. The lining of the womb may become thinner, making it less likely for a fertilized egg to take, and also creating an environment hostile to sperm.

HAIR - Starts ageing at 30.
Male hair loss usually begins in the 30s.

Hair is made in tiny pouches just under the skin's surface, known as follicles. A hair normally grows from each follicle

for about three years, is then shed, and a new hair grows.

Most people will have some Grey hair by the age of 35. When we are young, our hair is colored by the pigments

produced by cells in the hair follicle known asmelanocytes.

Wolfberry

D. Gary Young


The Chinese Wolfberry story began 1996 when Professor

Chao visited me at our Riverton office. He was on a special

teaching and information-gathering assignment from the

Natural Science University in Beijing, China. He had heard of

essential oils and was fascinated by their potential.

As we started discussing the medical properties of essential

oils, he told me of another powerful botanical that had been

used for centuries in Inner Mongolia but had only recently

been researched. It was called the Chinese wolfberry (also

known by its Latin name, Lycium barbarum, or colloquial

name, "goji berry".

The people who consumed this

fruit apparently lived free of

common diseases like arthritis,

cancer and diabetes. Moreover,

their life expectancies reached

over 100 years.

Both the wolfberry and ginseng

have been highly regarded for

centuries as the foremost nutritional and therapeutic plants in

China. In fact, the Chinese hold a strong belief that human

life might be extended significantly by using either of these

herbs for an extended period of time.

Unfortunately, ginseng is considered too strong for

continuous use, and large amounts may not be suitable for

people with high blood pressure or heart disease. On the

other hand, the wolfberry is much milder, with no known risk

from continuous use.

In 1988, the Beijing Nutrition Research Institute conducted

detailed chemical analyses and nutritional composition

studies of the dried wolfberry fruit.

What they discovered was stunning.

The Chinese Wolfberry contained over

18 amino acids (that is six times higher in

proportion than bee pollen), 21 trace

minerals, more beta carotene than

carrots, and an astonishing 500 times

more vitamin C by weight than oranges. It

is also packed with vitamin B1, vitamin B6

and vitamin E.

The fruits and pedicels of Chinese

Wolfberry were effective in increasing

white blood cells, protecting the liver and

relieving hypertension. The alcoholic

extract of wolfberry fruits inhibited tumor growth in mice by

58%, and the protein of wolfberry displayed an insulin-like

action that was effective in promoting fat decomposition and

reducing blood sugar.

Another clinical experiment by the Ningxia Institute (Register

No.870306, October 1982 to May 1985) studied the effects of

wolfberry on the immune, physiological and biochemical

indexes of the blood of aged volunteers. The results were

amazing, indicating that the wolfberry caused the blood of

older people to noticeably revert to a younger state.

According to a report of the State Scientific and Technological

Commission of China, the wolfberry contains compounds

known as lycium polysaccharides, which appeared to be

highly effective in promoting immunity. These results were

validated in a number of clinical trials.

In one study on a group of cancer patients, the wolfberry

triggered an increase in both, lymphocyte transformation rate

and white blood cell count (measures of immune function).

In another study involving a group of 50 people with

lower-limit white blood cell counts, the wolfberry increased

phagocytosis and the titre of serum antibodies (another index

of immune function). Unhealthy levels of titre of serum

antibodies have long been associated with Chronic Fatigue

Syndrome (also known as Epstein-Barr). Does this mean that

the Chinese wolfberry could be used as a weapon against

Epstein-Barr? The possibilities are intriguing.

In another study, consumption of wolfberry lead to a

strengthening of immunoglobulin A levels (an index of

immune function). Because the decline of immunoglobulin A

is one of the signs of aging, an increase in these levels

suggests that the wolfberry may enable injured DNA to better

repair itself and ward off tissue degeneration.

As we grow older, the levels of lipid peroxide in our blood

increase, while levels of health-protecting antioxidants, like

superoxide dismutase (SOD), decrease. In a clinical study of

people who consumed doses of Chinese wolfberry, SOD in

the blood increased by a remarkable 48% while hemoglobin

increased by 12%. Even better, lipid peroxide levels dropped

by a whopping 65%.

A test was conducted on the

effects of wolfberry on eyesight.

Twenty-seven people were tested

and showed a dramatic

improvement in both dark adaptation and vitamin A and

carotene content of their serum (measures of eyesight

acuity).

Over the past six years, I had become somewhat lax with my

exercise regimen because of two badly damaged ankles. So

this Christmas, I buckled down and started a fitness program,

combining moderate exercise two to three times a week with

two daily servings of Power Meal alone and with meals.

(Power Meal contains Chinese Wolfberries.)

By the middle of March, while I was studying in Turkey, I

started noticing physical changes: My skin looked brighter

and my energy level was higher. I averaged a fifteen-hour

day between my studies and lab practice.

When I returned home, I discovered that I had dropped 12

pounds, paired off three inches from my lower abdomen, and

gained three inches in my chest.

Then, two weeks ago while I was in Phoenix, I went out for a

one-mile run. I felt limber and energetic and performed the

run with ease. Last week at my home in Utah, located at an

altitude of over 5,000 feet above sea level, I went out for a 2.7

mile run and was not fatigued at all--even in the thinner

high-altitude air.

Two days later, I ran 4.3 miles without feeling tired and

without leg pain. I could have continued on another three or

four miles but decided not to push it. These results take on

even more significance when you consider that, prior to my

try-out in Phoenix, I had not run in over six years.

These types of physiological effects prompted me to probe

deeper into the chemistry of the wolfberry.

What I discovered was startling:

The Chinese wolfberry not only contains super oxide

dismutase, phenylpropanoids, anti-cancer factors and

anti-senility factors, but it also sports a high concentration of

the branched-chain amino acid L-leucine.

Leucine is an essential amino acid that we do not make in our

bodies, so we can only get it from our diet. It is present in

small quantities in both, plant and animal food, and is a

natural component of breast milk.

But leucine is regarded as more than just an essential amino

acid: It also supports immune function, burns fat and builds

muscle.

How?

Because leucine forms the building block of a very unique

compound called HMB (Beta-hydroxy beta-methylbutyrate).

Through its phenylpropanoid activity, the wolfberry helps

convert leucine into HMB.

What makes HMB such a breakthrough in healthmaintenance?

According to noted researcher, Richard
Passwater, Ph.D.,

HMB showed that it lowered total and LDL cholesterol levels

in blood and helped strengthen the immune system while

building muscles and burning body fat. This news is certainly

of interest to body builders and other athletes, but it may also

become of interest to cancer, AIDS and muscular dystrophy

patients.

Food That Can Save Your Heart

24 Foods That Can Save Your Heart
Fresh Herbs
Fresh herbs make many other foods heart-healthy when they replace salt, fat, and cholesterol. These flavor powerhouses, along with nuts, berries — even coffee — form a global approach to heart-wise eating. Read on for 23 more delicious ways to fight heart disease, stroke, high blood pressure, high cholesterol, and diabetes.
Fact: Rosemary, sage, oregano, and thyme contain antioxidants.

Black Beans
Mild, tender black beans are packed with heart-healthy nutrients including folate, antioxidants, magnesium for lowering blood pressure, and fiber — which helps control both cholesterol and blood sugar levels.
Tip: Canned black beans are quick additions to soups and salads. Rinse to remove extra sodium.

Red Wine and Resveratrol
If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol.
Tip: Don't exceed one drink a day for women; one to two drinks for men – and talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol hurts the heart.

Salmon: Super Food
A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.

Tuna for Omega-3s
Tuna is a good source of heart-healthy omega-3s; it generally costs less than salmon. Albacore (white tuna) contains more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.
Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.

Extra Virgin Olive Oil
This oil, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fats. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Polyphenols may protect blood vessels.
Tip: Use for salads, on cooked veggies, with bread. Look for cold-pressed and use within six months.

Walnuts
A small handful of walnuts (1.5 ounces) a day may lower your cholesterol and reduce inflammation in the arteries of the heart. Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies – and you don't increase your calorie count.
Tip: A handful has nearly 300 calories. Walnut oil has omega–3s, too; use in salad dressings.

Almonds
Slivered almonds go well with vegetables, fish, chicken, even desserts, and just a handful adds a good measure of heart health to your meals. They're chock full of vitamin E, plant sterols, fiber, and heart-healthy fats. Almonds may help lower LDL cholesterol and reduce the risk of diabetes.
Tip: Toast to enhance almonds' creamy, mild flavor.

Edamame
These green soybeans are moving beyond Japanese restaurants, where they're a tasty appetizer. They're packed with soy protein, which can lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber — equal to four slices of whole-wheat bread.
Tip: Try frozen edamame, boil, and serve warm in the pod.

Tofu
Make soy protein the main attraction more often at dinnertime by cooking with tofu instead of red meat. You gain all the heart-healthy minerals, fiber, and polyunsaturated fats of soy — and you avoid a load of artery-clogging saturated fat.
Tip: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.

Sweet Potatoes
Sweet potatoes are a hearty, healthy substitute for white potatoes for people concerned about diabetes. With a low glycemic index, these spuds won't cause a quick spike in blood sugar. Ample fiber, vitamin A, and lycopene add to their heart-healthy profile.
Tip: Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.

Oranges
This sweet, juicy fruit contains the cholesterol-fighting fiber pectin — as well as potassium, which helps control blood pressure. A small study shows that OJ may improve blood vessel function and modestly lower blood pressure through the antioxidant hesperidin.
Tip: A medium orange averages 62 calories, with 3 grams of fiber.

Swiss Chard
The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. Fiber, vitamin A, and the antioxidants, lutein and zeaxanthin, add to the heart-healthy profile.
Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted, season with herbs and pepper.

Carrots
The latest research on carrots shows these sweet, crunchy veggies may help control blood sugar levels and reduce the risk of developing diabetes. They're also a top cholesterol-fighting food, thanks to ample amounts of soluble fiber — the kind found in oats.
Tip: Sneak shredded carrots into spaghetti sauce and muffin batter.

Barley
Try this nutty, whole grain in place of rice with dinner or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood glucose levels, too.
Tip: Hulled or "whole grain" barley is the most nutritious. Barley grits are toasted and ground; nice for cereal or as a side dish. Pearl barley is quick, but much of the heart-healthy fiber has been removed.

Oatmeal
Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too.
Tip: Swap oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.

Flaxseed
This shiny, honey-colored seed has three elements that are good for your heart: fiber, phytochemicals called lignans, and ALA , an omega-3 fatty acid found in plants. The body converts ALA to the more powerful omega-3s, EPA and DHA.
Tip: Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, even mustard on a sandwich.

Low-Fat Yogurt
While low-fat dairy is most often touted for bone health, these foods can help control high blood pressure, too. Milk is high in calcium and potassium and yogurt has twice as much of these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.
Tip: Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.

Foods Fortified With Sterols
Want the heart-healthy power of vegetables in your milk or on toast? Margarine, soy milk, or orange juice can deliver — when they're fortified with cholesterol-fighting sterols and stanols. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol.
Tip: Consume at least 2 grams of sterols a day.

Coffee
Coffee and tea may help protect your heart by warding off type 2 diabetes. Studies show that people who drink 3-4 cups a day may cut their risk by 25% — and even decaffeinated coffee works. Caution is due, however, for those who already have diabetes or hypertension; caffeine can complicate these conditions.
Tip: Choose black coffee or a non-fat latte to limit fat and calories.

Cayenne Chili Pepper
Shaking hot chili powder on food may help prevent a spike in insulin levels after meals. A small study in Australia showed that simply adding chili to a hamburger meal produced lower insulin levels in overweight volunteers.
Tip: Chili powder is a blend of five spices, while dried chili pepper comes from a single hot pepper. Both are good substitutes for salt in recipes.

Kosher Salt
This may be worth a try for people trying to control high blood pressure. It has half the sodium of table salt, thanks to its large crystals. You'll still need to measure carefully; a teaspoon of Kosher salt has 1,120 milligrams of sodium — not too far below the 1,500-milligram daily limit for people with hypertension.
Tip: Mix with your favorite herbs for a homemade, low-salt spice blend.

Cherries
Cherries are packed with anthocyanins, an antioxidant believed to help protect blood vessels. Cherries in any form provide these heart-healthy nutrients: the larger heart-shaped sweet cherries, the sour cherries used for baking, as well as dried cherries and cherry juice.
Tip: Sprinkle dried cherries into cereal, muffin batter, green salads and wild rice.

Blueberries
The list of healthy nutrients in blueberries is extensive: anthocyanins give them their deep blue color and support heart health. Blueberries also contain ellagic acid, beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber.
Tip: Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce