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your<br />
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HEALTH | FITNESS | BEAUTY | NUTRITION | LIFESTYLE<br />
sb-24<br />
Should I<br />
Buy Organic?<br />
health & wellness<br />
SuperFoods<br />
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Health & Wellness:<br />
SuperFoods<br />
Health and wellness are profoundly impacted by the food we choose to eat. One of the most spectacular scientific advancements of modern medicine<br />
has been the recognition that the majority of chronic diseases are directly linked to diet – both in terms of cause and prevention. Diet-related chronic<br />
diseases include all forms of cardiovascular disease (heart attacks, strokes, high blood pressure, high cholesterol), metabolic syndrome, type 2 diabetes,<br />
osteoporosis, obesity, many forms of cancer (1/3 of all cancers are directly relate to diet). This is a 2-pronged issue – meaning some foods promote<br />
disease (trans fats, saturated fats, refined carbs, excess sugar, excess sodium, etc.), while some foods provide powerful disease protection (fruit, veggies,<br />
whole grains, beans, nuts, olive oil, oily fish, etc.).<br />
Health and wellness promoting diets should include the following superfoods:<br />
Blueberries - Considered one of the healthiest<br />
fruit you can eat. Believe it or not, the diminutive<br />
blueberry is power packed full of life-preserving<br />
agents. They contain more than a dozen<br />
vitamins and minerals, but are most special<br />
because of the spectacular array of diseasebusting<br />
phytochemicals they provide. They are<br />
the reigning world champion antioxidant food,<br />
beating out 49 other fruits and vegetables and<br />
have potent anti-inflammatory power too.<br />
Servings – Strive for a serving of berries daily!<br />
Frozen are just as nutritious as fresh. ½ cup is a<br />
standard serving.<br />
Wild Alaskan Salmon - This superstar protein<br />
is one of the best dietary sources of omega<br />
3 fats. This very special class of polyunsaturated<br />
fat is an essential nutrient critical for maintaining<br />
a healthy cardiovascular system, controlling excess<br />
inflammation and having a healthy brain.<br />
The lack of omega 3 fats in the standard American<br />
diet is one of the most serious but unrecognized<br />
nutritional problems this country faces.<br />
Salmon is also loaded with vitamin D – the new<br />
superstar vitamin that plays a key role in broad<br />
spectrum disease protection. Unlike its farm<br />
raised counterpart, wild Alaskan salmon is very<br />
low in environmental contaminants.<br />
Servings – Have 2-3 servings a week for best results.<br />
Almonds - Almonds are a fantastic source<br />
of a vegetable protein, fiber, and heart-healthy<br />
fats. In addition, they contain a special form of<br />
vitamin E, called gamma tocopherol, thought<br />
to play an important role in preventing cancer<br />
and heart disease. Compelling medical studies<br />
have revealed that having an ounce (a small<br />
handful) of nuts, 5 or more days a week can reduce<br />
your cardiovascular risk by 30-50%!<br />
Servings – A small handful of almonds (about 1<br />
oz.) 5 or more days a week.<br />
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Kale - This superstar dark leafy green is without<br />
a doubt one of the healthiest foods you can<br />
eat, providing more nutrition per unit calorie<br />
than almost any other food. Kale tops the list<br />
of the most potent antioxidant vegetables and<br />
provides 17 essential nutrients including 100% of<br />
the adult RDA for vitamin A and vitamin C in a<br />
single serving. It is an especially rich source of<br />
the phytochemicals lutein and zeaxanthin now<br />
famous for promoting eye and vision health.<br />
Servings – The more the better! Strive for a serving<br />
of dark leafy greens daily. A serving is 1 cup<br />
in the raw form.<br />
Red Onions - Although they quite literally<br />
bring us to tears, the organosulfur phytochemicals<br />
unique to onions and the other members<br />
of the allyl food group (garlic, leeks, chives, and<br />
scallions) are truly medicinal in their power to<br />
protect our health. These compounds provide<br />
potent anticancer properties along with valuable<br />
blood-thinning effects useful for maintaining<br />
healthy heart and arteries. Red onions<br />
also provide one of the richest food sources of<br />
quercitin, with well know antioxidant and antiinflammatory<br />
power. The health benefits of red<br />
onions are optimized when eaten raw or lightly<br />
steamed.<br />
Servings – As regularly as possible – optimal to<br />
include daily. There is plenty of goodness in a<br />
couple of slices.<br />
Green Tea - Considered the beverage of<br />
choice in many cultures around the world, this<br />
superstar provides one of the easiest and quickest<br />
ways to infuse our bodies and brains with<br />
antioxidants. Antioxidants are special chemicals<br />
that protect our bodies from cancer, heart disease,<br />
cataracts, arthritis, skin wrinkling, and even<br />
the aging process itself. Brewed tea has more<br />
antioxidant power than any other fruit or vegetable.<br />
When I need a mental and physical lift, I<br />
enjoy a cup of freshly brewed green tea.<br />
Servings – 2-3 cups daily.<br />
Oranges - This refreshing fruit is a great source<br />
of vitamin C, folate, and fiber – a terrific trio for<br />
heart health. In addition, this special food contains<br />
every known class of natural anticancer<br />
compounds making them nature’s perfect “anticancer<br />
package”.<br />
Servings – Consume a piece of citrus daily. Any<br />
citrus will do, but oranges are the superstars.<br />
Whole Oats - This whole grain is a rich source<br />
of several important minerals, B vitamins, and<br />
vitamin E. Oats are naturally low in calories, provide<br />
healthy vegetable protein, and are one<br />
of the best dietary sources of soluble fiber. The<br />
special type of soluble fiber found in oats, called<br />
beta glucan, is a very effective cholesterol lowering<br />
agent and has been shown to help stabilize<br />
blood glucose and insulin levels in type 2<br />
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diabetics. Old fashioned and steel cut oats are the healthiest<br />
form.<br />
Servings – ½ cup (cooked) or more daily.<br />
#5<br />
Broccoli - Like other non-starchy vegetables, broccoli<br />
is filled with health promoting vitamins, minerals, and fiber.<br />
It is naturally low in calories and contains over 150 health<br />
promoting phytochemicals, including sulfurophane, now famous<br />
for its potent cancer protective powers.<br />
Servings – Consume at least 1 cruciferous veggie daily.<br />
Broccoli is certainly one of the healthiest of the bunch. 1/2<br />
cup is a serving.<br />
Extra Virgin Olive Oil - This highly<br />
flavored oil protects the heart and arteries<br />
through four separate mechanisms.<br />
It contains a potent class of<br />
antioxidant phytochemicals called<br />
polyphenols that can actually dilate<br />
arteries. It is not surprising that cultures<br />
that consume lots of olive oil have<br />
lower rates of cancer, Alzheimer’s disease,<br />
and heart disease.<br />
Servings – Daily. This should be the oil of choice for all. For<br />
optimal results, use in cold foods, room temperatyre foods or<br />
low-heat dishes. 2-4 TBS daily.<br />
Dark Chocolate - Exciting new<br />
science reveals that this sweet indulgence<br />
is loaded with potent<br />
antioxidants called flavanols that<br />
dramatically enhance blood flow.<br />
The better your blood flow, the<br />
healthier you’ll be.<br />
Servings – ½ to 1 oz. daily. Best to be 60% or higher cocoa<br />
content.<br />
Beans - This economical superstar food comes in over 24<br />
varieties. Beans are versatile, very satisfying, packed with<br />
health promoting nutrients and have been shown to lower<br />
your cholesterol, protect your heart, decrease your risk of<br />
some cancers, stabilize your blood glucose and insulin levels<br />
and aid in weight loss – and of course they are delicious too!<br />
Servings – Strive for a serving daily. Fresh, frozen, or dried<br />
are best. Canned are acceptable, but higher in sodium. ½<br />
cup is a serving.<br />
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Fitness FAQs<br />
Q: Why do my toes/feet get<br />
numb when I’m using an<br />
elliptical machine?<br />
A: Many people experience numbness or “pins<br />
and needles” in their feet (often in just one foot)<br />
when using an elliptical machine. For some, this<br />
sensation is a minor problem that only happens<br />
near the end of a long workout, but others may<br />
begin to experience it within the first few minutes<br />
of exercising.<br />
If you only have this problem during your elliptical<br />
workout, it’s probably not a sign of a serious<br />
medical problem. It is most likely caused by your<br />
foot coming in constant contact with the foot<br />
pedal, which places pressure on the nerves in<br />
your feet for an extended period of time. This is<br />
different from the natural motion of walking or<br />
running, where your foot shifts the pressure from<br />
the front to the back of the foot with each stride.<br />
Here are several things you can do that<br />
may help minimize the problem:<br />
• Make sure you’re wearing well-cushioned<br />
shoes for your workout, and try tying them a<br />
little more loosely than you would for running<br />
or walking.<br />
• Avoid standing flat-footed on the elliptical<br />
foot pedals—try to duplicate the natural shift<br />
of weight from your heel to your toe during<br />
each stride. You could also look for an elliptical<br />
machine with “articulating” foot pedals<br />
that rotate around a central pivot (like the<br />
pedal on a bicycle), instead of pedals that<br />
remain fixed in the same position as they<br />
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• During your elliptical workout, change your pedaling direction<br />
from forward to backwards every few minutes,<br />
and/or vary the incline level if your machine has that<br />
feature.<br />
#9 & #10<br />
• Avoid long elliptical workouts. Try shorter, higher-intensity<br />
sessions, split your workout between the elliptical and another<br />
cardio exercise, or divide your workout into two sessions<br />
with a break in between.<br />
If you frequently experience foot numbness at other times,<br />
you should discuss the problem with your doctor. It could be<br />
caused by a nerve disorder (e.g., Morton’s neuroma or diabetic<br />
neuropathy), circulation problems, or orthopedic problems<br />
that need treatment.<br />
Q: Is it okay to exercise when you<br />
have a cold?<br />
A: When you are sick, you need<br />
to pay careful attention to what<br />
your body is telling you. If the<br />
cold is primarily in your head,<br />
it’s okay to exercise, just at a<br />
lower intensity (provided you feel<br />
okay and have enough energy).<br />
Once you are feeling 100%<br />
again, then you can slowly increase<br />
your activity back to your<br />
pre-illness level. If you’re feeling<br />
sluggish or the workout isn’t going<br />
well, don’t push it. When you<br />
push too much, the sickness can<br />
end up hanging around longer.<br />
If your cold is below the neck (in your chest), try to refrain from<br />
activity until it clears up. The best thing you can do for your<br />
body when it’s trying to fight a bug is to give it rest.<br />
Q: How many reps should I do?<br />
A: Your goals are important in making this decision, as is the<br />
area of the body you are working on. The core muscles can<br />
be trained with as high as 50 reps, making sure to work your<br />
way up slowly. For someone who wants lean, toned muscles,<br />
and have an overall conditioned body, 12-15 reps is a good<br />
number to shoot for with the upper and lower body. If your<br />
goal is to gain a little more strength and add muscle weight,<br />
6-10 reps is a good number to shoot for.<br />
It’s important to progress. Once you feel comfortable doing<br />
the desired number of reps, make sure to slowly add<br />
resistance. Even for women who don’t want to bulk up, it’s<br />
important to progress with<br />
your resistance. The majority<br />
of women do not have<br />
the hormones to bulk up<br />
like men. Adding more lean<br />
muscle tissue will help burn<br />
the body fat, so it’s a matter<br />
of adding one thing to<br />
help deplete another. There<br />
is a time when both are<br />
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Should I<br />
Buy Organic?<br />
There has been an explosion in the marketing<br />
and availability of organic foods over the over<br />
the past few years, so it’s certainly no wonder<br />
that one of the most common questions<br />
is “should I buy organic?” Here are the facts<br />
based on the best science to date:<br />
Choosing organic is clearly better for the<br />
environment.<br />
This is demonstrable and occurs through numerous<br />
channels, including conservation of<br />
natural resources and less pollution for our<br />
water and soils.<br />
Consuming organic foods reduces the<br />
body’s exposure to pesticides.<br />
This has been confirmed through numerous<br />
scientific studies. Adults and children who<br />
consume organic foods have measurably<br />
lower levels of pesticides in their bodies. Perhaps<br />
the bigger question here is – “Are the<br />
levels of pesticide exposure received from<br />
eating conventional foods harmful to our<br />
health?” At this point in science, we simply<br />
do not have the data to definitively answer<br />
this question. Pesticides approved for use are<br />
reported to be safe at or below certain threshold<br />
levels. It is clear however that pesticides<br />
are harmful to exposed farm workers, along<br />
with “non-target” wildlife and are definitely<br />
not healthy substances.<br />
For children there are two additional caveats<br />
to consider on the safety front. Because children<br />
consume more food calories per unit<br />
of body weight and because their cells are<br />
dividing at a much more rapid rate, they are<br />
at greater risk for potential toxic effects from<br />
pesticide exposure (a developing fetus is at<br />
the greatest risk). Additionally, it is common<br />
for some kids to have very restrictive eating<br />
patterns with consumption of only one or a<br />
few types of fruits or vegetables on a regular<br />
basis. If this is the case, they will experience<br />
a greater number of exposures to the same<br />
pesticides which can also exacerbate risk.<br />
The Environmental Working Group (EWG), a<br />
not-for-profit research organization devoted<br />
to improving public health and the environment,<br />
has determined that the produce that<br />
consistently has the highest pesticide levels<br />
include: apples, bell peppers, celery, cherries,<br />
grapes (imported), nectarines, peaches,<br />
pears, potatoes, red raspberries, strawberries,<br />
and spinach. Choosing organic for this<br />
group of produce will give you and your family<br />
the greatest reduction in pesticide exposure.<br />
Spinach, strawberries, and celery are<br />
the worst of the bunch.<br />
Organic foods may or may not be more<br />
nutritious than their conventional counterparts.<br />
Some scientific studies show conventional<br />
foods are just as nutritious, while others support<br />
the contrary. Based on my knowledge of<br />
the available data, the scale tips slightly in<br />
favor of a superior nutritional profile for organic<br />
varieties. Organics generally have a bit<br />
higher mineral content because of the more<br />
stringent soil requirements for organic certification<br />
and in some cases, have a more robust<br />
supply of protective antioxidants.<br />
Organic foods may or may not taste better.<br />
Blinded taste studies are basically a wash. For<br />
those that think organic tastes better there are<br />
an equal number who find the conventional<br />
counterpart tastier.<br />
Organic foods will generally spoil more<br />
quickly.<br />
Pesticides clearly extend the shelf life and<br />
“freshness” of foods. For optimal freshness,<br />
organic foods need to be consumed more<br />
quickly.<br />
Organic foods are more expensive.<br />
You will generally pay about 20% more for<br />
organic varieties.<br />
The answer is a complicated one and ultimately<br />
depends on your feelings towards the environment,<br />
pesticide, and your pocketbook.<br />
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Juicing<br />
What exactly is Juicing,<br />
Anyway?<br />
Juicing is the process of extracting the juice<br />
from fresh fruits and vegetables. A small kitchen<br />
appliance known as a juicer is used to extract<br />
the juice (not the pulp), and these can range<br />
in price from $50 to $500. Fresh juices should<br />
not be confused with smoothies, which are usually<br />
made in a blender, food processor, or highpowered<br />
juicer and include the fibrous pulp of<br />
the fruit and vegetable ingredients.<br />
Types of Juicers:<br />
‘’Fast’’ Juicers<br />
This type of juicer is one of the most common<br />
varieties you’ll find on the market.<br />
A fast juicer (or centrifugal juicer) grinds<br />
your fruits and veggies and then pushes<br />
the extracted juice through a strainer by<br />
spinning at a very high speed. The pulp<br />
is extracted and ejected into a special<br />
compartment, usually near the back of<br />
the juicer. This type of juicer produces<br />
pulp-free juice very quickly, but it also<br />
tends to extract less juice than other<br />
types of juicers. This type of juicer also<br />
generates more heat than other types,<br />
which some experts say could compromise<br />
the nutrients in the produce.<br />
“Slow” Juicers<br />
This juicer produces juice in two steps,<br />
using one or two gears. First, it crushes<br />
the fruits and veggies, and then it presses<br />
out the juice. These types of juicers<br />
take longer to produce juice, and they<br />
tend to be more expensive than most<br />
centrifugal juicers. However, they are<br />
said to extract more nutrients from the<br />
produce. They yield a thick juice with<br />
more pulp, yet still produce some pulp<br />
extract in a separate compartment.<br />
Reasons to Juice:<br />
• Juicing allows your digestive system to rest, so<br />
that energy may go into elimination, recovery<br />
and healing, instead of digestion. During this<br />
time, cells can repair themselves and detoxify.<br />
Freshly pressed juices provide enzymes as<br />
well as vitamins and minerals that are easily<br />
assimilated.<br />
• Juicing will help to break down the vegetables,<br />
making it easier to assimilate, so you will<br />
receive most of the nutrition.<br />
• Juicing allows you to consume more vegetables<br />
than you normally would. Some people<br />
may find eating vegetables difficult, but it can<br />
be easily accomplished with a quick glass of<br />
vegetable juice.<br />
• You can add a wider variety of vegetables in<br />
your diet. Many people eat the same vegetables,<br />
raw or cooked, every day. Foods should<br />
be rotated to prevent developing allergies.<br />
With juicing, you can juice a wide variety of<br />
vegetables that you may not normally enjoy<br />
eating whole.<br />
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12<br />
Tips to Lower your<br />
Blood Pressure<br />
1. Eat as many fruits and vegetables as<br />
possible – 7 or more servings daily.<br />
• Countless studies have shown that diets<br />
high in fruits/veggies can lower blood<br />
pressure and protect against hypertension.<br />
• Superstar veggies for lowering blood<br />
pressure – spinach, collards, kale, broccoli,<br />
lima beans, soybeans, acorn<br />
squash, red & green peppers, garlic, onions,<br />
celery and tomatoes.<br />
• Superstar fruits for lowering blood pressure<br />
– avocados, peaches, apricots, all<br />
whole citrus, cantaloupe, strawberries,<br />
red grapes.<br />
2. Exercise regularly the rest of your life.<br />
• One of the most powerful lifestyle tools<br />
available to you to lower blood pressure<br />
and prevent the development of hypertension.<br />
• Strive for 30 minutes or more of aerobic<br />
activity 5 or more days a week.<br />
3. Limit alcoholic beverages.<br />
• Women should have 1 drink or less a<br />
day, Men should have no more than 2<br />
a day.<br />
• Alcohol abuse is considered the number<br />
one cause of preventable hypertension.<br />
4. Drink green or oolong tea regularly.<br />
• Both contain potent antioxidant polyphenols<br />
known to help arteries dilate.<br />
• A recent study reported that daily drinkers<br />
of green and oolong tea reduced<br />
their risk of high blood pressure by 46%<br />
compared to non-drinkers (Archives of<br />
Internal Medicine, July 26, 2004, Volume<br />
164(14)).<br />
5. Consume calcium rich<br />
foods regularly.<br />
• Calcium rich foods have been shown to<br />
reduce blood pressure.<br />
• The best sources – canned fish with<br />
bones (salmon, mackerel, sardines), milk<br />
(1% or skim), calcium fortified soy milk,<br />
collards, kale, broccoli, tofu, low fat yogurt,<br />
parmesan cheese, legumes (chick<br />
peas, white beans, pinto beans, black<br />
beans).<br />
6. Minimize your intake of sodium (salt)<br />
and excessive caffeine.<br />
• Ideally limit to less than 3,000 mg per<br />
day of sodium.<br />
• Do not add salt to your food and avoid<br />
foods with high sodium content like processed<br />
foods (fast food and salty snack<br />
foods).<br />
• Excessive caffeine (coffee, sodas) can<br />
elevate blood pressure in susceptible<br />
individuals. Moderate consumption (2<br />
or less cups a day) of coffee or tea is<br />
acceptable.<br />
7. Regularly eat fatty fish!<br />
• The best are salmon, tuna, mackerel,<br />
lake trout, sardines and herring.<br />
• The omega-3 fatty acids found in fish<br />
have been shown to reduce blood pressure<br />
along with several other cardiovascular<br />
benefits.<br />
• Strive for three servings a week.<br />
• Take pharmaceutical grade fish oil on<br />
days you don’t eat oily fish.<br />
8. Minimize the consumption of the<br />
highly refined, high glycemic “bad”<br />
white carbs – white flour, white rice,<br />
white potatoes, sugar, and products<br />
containing them.<br />
• These foods lead to rapid elevations of<br />
blood glucose and insulin. An elevated<br />
blood insulin level is strongly associated<br />
with high blood pressure.<br />
• These foods also predispose to weight<br />
gain which can further elevate blood<br />
pressure.<br />
9. Minimize stress and the “cardio toxic”<br />
emotions – anger and hostility.<br />
• Can actually elevate blood pressure.<br />
• These foods also predispose to weight<br />
gain which can further elevate blood<br />
pressure.<br />
10. Use extra virgin olive oil daily.<br />
• Many studies have shown that this simple<br />
food can lower blood pressure.<br />
• Olive oil is rich in phytochemical<br />
polyphenols, antioxidant<br />
substances that can<br />
dilate arteries.<br />
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#16<br />
When to choose<br />
Organic Produce<br />
These 15 forms of produce are so<br />
low in pesticides that conventional<br />
should be just fine:<br />
• Onions<br />
• Sweet Corn<br />
• Pineapples<br />
• Mangos<br />
• Eggplant<br />
• Kiwi<br />
• Cantaloupe<br />
• Avocado<br />
• Cabbage<br />
• Sweet Peas<br />
• Asparagus<br />
• Sweet Potatoes<br />
• Grapefruit<br />
• Watermelon<br />
• Mushrooms<br />
Exercise Myths<br />
Busted<br />
People think the craziest things about their exercise,<br />
diet and fitness habits, and they’d be surprised<br />
to learn that all they are are myths which<br />
have long since been discredited.<br />
Let’s take a look at a just a few of the top fitness<br />
myths, as well a the truth...<br />
1. Stretching before workouts<br />
will prevents pulling muscles<br />
Truth: Stretching before a workout just gets the<br />
blood flowing to the muscles, enabling them to<br />
work hard. It’s not going to prevent injuries, using<br />
the proper form for your exercise will do that.<br />
Stretching will ensure that the muscles are ready<br />
to work.<br />
2. Drinking sports drinks after<br />
exercising is good for you.<br />
Truth: Unless you do more than 60 to 90 minutes<br />
of exercise, sports drinks are basically just<br />
sugary sodium water. They contain more calories<br />
than are good for you, and they’ll end up<br />
adding a lot of sugar into your body.<br />
3. Protein Bars and Shakes are<br />
Top-Notch Nutrition<br />
Truth: Protein bars and shakes do have good<br />
protein, but they’re often higher in calories and<br />
sugar than you think. Many protein bars are like<br />
candy bars, so they’re not really all that they’re<br />
cracked up to be. It’s better to get protein from<br />
a natural source, and only supplement your protein<br />
requirements with these foods.<br />
4. Women Shouldn’t Lift Weights<br />
Truth: As long as it’s not power lifting, most<br />
woman can lift weights safely. It helps to burn<br />
fat, tone the muscles, and keep their body from<br />
wearing out.<br />
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5. The scale is your sign of progress<br />
Truth: Your scale just tells you how much your total weight is,<br />
not how much your lean body weight is. Your goal should be<br />
to increase your lean body weight and decrease your body<br />
fat percentage. That’s something the scale won’t be able<br />
to tell you.<br />
6. Low intensity steady state cardio is the<br />
way toget in shape<br />
Truth: Low Intensity Steady State (LISS) cardio alone isn’t going<br />
to burn much fat, but it will actually end up cannibalizing<br />
your muscle tissue. You need to add resistance training into<br />
the mix to stop your body from using muscle tissue for energy.<br />
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7. Target your belly to burn the flab<br />
Truth: You can’t “spot reduce” your body fat, despite what<br />
you may have heard. You have to work on the body as a<br />
whole, and your body will eventually burn away the fat<br />
around your entire body, including the inner tube around the<br />
waist.<br />
8. Exercise allows me to skip out<br />
on dieting<br />
Truth: If you train hard but don’t eat properly, you’ll not only<br />
stay hefty, but you can actually injure your body because<br />
you’re not giving it the proper nourishment that it needs.<br />
9. Pain is a part of training<br />
Truth: If there’s any type of pain (sore muscles, achy joints,<br />
tired body, hurting bones, etc.), beside the pain from burning<br />
muscles (lactic acid being released as your muscles work)<br />
you’re doing something wrong.<br />
10. “I can work out for three hours once<br />
a week and still get in shape.”<br />
Truth: You need to burn those calories every day to make a<br />
difference, even just 15- 30 minutes. If you don’t do something<br />
daily (even a walk around the block), that once-a-week<br />
workout isn’t going to do much.<br />
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Reasons You Should Get<br />
Your Eyes Checked<br />
Eyes aren’t just a window to your soul, they<br />
could also reveal health problems:<br />
Hard to spot micro-bleeds in the small vessels<br />
of your eyes could be a sign of impending<br />
heart trouble that only a trip to the eye doctor<br />
can identify. Research shows otherwise<br />
healthy people displaying these micro-bleeds<br />
were 50 percent more likely to develop an irregular<br />
heartbeat - an early sign of potential<br />
heart disease or stroke risk than those without<br />
the eye issue.<br />
Because your eyes’ vessels are affected by<br />
hypertension or high levels of inflammation,<br />
they can help experts identify hidden health<br />
dangers. An opthamologist can spot these<br />
warning signs early.<br />
Most people skip the appointment if their vision<br />
is good, but here are three more good<br />
reasons to schedule a visit with an ophthalmologist<br />
as opposed to an optometrist, who<br />
focuses on vision issues.<br />
Wider eye vessels signal possible brain problems.<br />
Because your brain’s vessels are similar<br />
healthy Word<br />
Searchin’<br />
© TheTeachersCorner.net Word Search Maker<br />
E O L B L Y S F U A S A U H D B I U X J<br />
O T E X M A Y L T G V Q N F H T W O S E<br />
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in size, function, and structure to your eyes’, issues with your peepers’ veins can be an early warning sign of cognitive<br />
disorders like dementia.<br />
Yellowing of the eyes is a tip-off of liver diseases like hepatitis and cirrhosis. The discoloration is the result of your liver’s<br />
inability to filter out toxins from your blood.<br />
Different-sized pupils are a sign of a possible brain tumor or stroke. Both conditions can restrict oxygen or blood flow<br />
to one of the pupils, causing the size discrepancy.<br />
Eat Your Way to<br />
Better Eyesight<br />
Have trouble driving in the dark? Cook<br />
up some kale. Lutein, a compound<br />
found mostly in leafy green vegetables,<br />
can help improve your night vision.<br />
In a study, people who consumed daily<br />
lutein supplements over the course of<br />
a year improved their sharpness of vision,<br />
contrast sensitivity, and sensitivity to<br />
glare—all markers that can result in better<br />
nighttime driving.<br />
Lutein is found in healthy eye tissue in your retina and is responsible for how sharply<br />
you can see. But if your lutein is low—potential culprits include a poor diet, smoking,<br />
and exposure to UV light—your vision starts to go, especially in dimly lit or glary<br />
situations.<br />
The 20 milligrams (mg) of lutein that people consumed every day is about the<br />
same as 1 cup of cooked kale (about 4 cups raw)—not exactly a small amount<br />
to consume daily. But a diet rich in a variety of fruits and vegetables will help you<br />
consume optimal levels of the nutrient. However, if you’re looking to sharpen your<br />
vision, you may need to take a supplement to really see the effects.<br />
Word Searchin’<br />
Solution<br />
© TheTeachersCorner.net Word Search Maker<br />
E O L B L Y S F U A S A U H D B I U X J<br />
O T E X M A Y L T G V Q N F H T W O S E<br />
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Z E Q B Z A D M H H B T X V H N A M E R<br />
O A K L J M L K D M R L R V X Y Q C Z H<br />
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G V F V F I T N E S S Y X P I T Q E B A<br />
Z R V F U E O T E A U S F K J Y I R H D<br />
E U F E H V B U N H Z C I T N A M O R Y<br />
U X F J Z I M P M H O H I Z L L I R N U<br />
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5 Foods<br />
for Healthy<br />
Eyes<br />
Eggs:<br />
The yolk is a prime<br />
source of lutein and<br />
zeaxanthin plus zinc,<br />
which also helps<br />
reduce your macular<br />
degeneration risk.<br />
Almonds:<br />
They’re filled with vitamin E, which slows<br />
macular degeneration, research shows. One<br />
handful (an ounce) provides about half of<br />
your daily dose of E.<br />
Carrots:<br />
You’ve probably heard that carrots and other<br />
orange-colored fruits and vegetables promote<br />
eye health and protect vision, and it’s true:<br />
Beta-carotene, a type of vitamin A that gives<br />
these foods their orange hue, helps the retina<br />
and other parts of the eye to function smoothly.<br />
But eating your way to good eyesight isn’t only<br />
about beta-carotene. Though their connection<br />
to vision isn’t as well-known, several other<br />
vitamins and minerals are essential for healthy<br />
eyes. Make these five foods a staple of your<br />
diet to keep your peepers in tip-top shape.<br />
Leafy Greens:<br />
They’re packed with lutein<br />
and zeaxanthin antioxidants<br />
that, studies show,<br />
lower the risk of developing<br />
macular degeneration<br />
and cataracts.<br />
Citrus and berries:<br />
These fruits are powerhouses of vitamin C,<br />
which has been shown to reduce the risk of developing<br />
macular degeneration and cataracts.<br />
Fatty fish:<br />
Tuna, salmon, mackerel, anchovies and trout<br />
are rich in DHA, a fatty acid found in your retina—low<br />
levels of which have been linked to<br />
dry eye syndrome.<br />
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#22<br />
Understand What<br />
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