As a rule, eat as many veggies as you want. Snack on raw carrots, cucumbers and celery sticks all day if you have to. Veggies are never the problem. A big plate of lettuce at the most is about 100 calories. It’s the other stuff you have to worry about. Here are four quick tips:

 Don’t wait till you’re starving to eat: This causes binging, over-eating and a slew of other issues that can lead to poor digestion, weight gain, diabetes; the list goes on. When you take in too much food at one sitting, you run the immediate risk of heartburn, indigestion and other stomach problems. Try mini meals throughout the day, or make sure you always pack healthy snacks in case you plan on being away from home for more than a few hours. Snacking also helps the brain function much better.

1. Don’t guess at portion sizes: Believe it or not, there’s a place down in Amarillo, Texas, famous for its 72-ounce steaks. Any steakhouse you go to, in fact, usually serves nothing less than 12-16 ounces, with most portion sizes going up to 32. That’s a little depressing when you consider the fact that a standard or recommended portion of meat is three ounces (the size of a deck of cards or a bar of soap)! OK, so you’re a big guy. If you normally eat a 20-ounce steak, try cutting it in half and taking the rest home.
2. Make everything but the veggies a side dish: In line with the above, if you want to add extras to your plate, don’t make it bread and meat. Make it the veggies. I know…boring! But at some point you have to mentally convince yourself that you need to make better choices. Splurge every once in a while. But as far as your daily routine is concerned, keep meat and breads to a minimum.
3. Don’t even think about seconds: I’m convinced that this is what can make or break a diet. It’s also a manners thing. If there’s one thing I can’t stand it’s a kid who keeps going back for seconds. Those kids turn into adults who go back for seconds. And thus the vicious cycle begins. Respect the portion you were given. Pretend you’re at a restaurant and can’t go back for seconds. Don’t make seconds an option. It shouldn’t be.

 If anything, remember the old adage: everything in moderation. I don’t think enough focus is put on portion control. Controlling the amount of food you eat can make huge differences in your health. For more tips on portion control, visit That’s Fit on the web.

Coming Up Next Week: Four Weeks to Healthy Eating: Week Four—Learn to Limit Bad Foods

Four Weeks to Healthy Eating: Week Two—Adding Whole Grains to your Diet

 Fact: There is almost zero nutritional value in white flour. That’s a little disheartening when you think of how pervasive white flour is in breads, cereals, pastas and restaurant food. Womenfitness.net has a great article called “Ugly Truths About White Flour,” in which the writer explains why white bread is white (bleached like your clothes!), how the benefits of the actual wheat are lost in the process of making white flour and what white flour ultimately does to the body—fattens it up and makes it struggle to work harder during digestion. My personal opinion on white flour: AVOID IT. Whole grains, like barley, brown rice, wild rice, oatmeal, millet and bulgur, haven’t had their bran and germ removed during the refining process so they are definitely better than any refined flours. Our bodies respond well to the fiber offered by bran and germ and so the less of it we get, the less our bodies are able to process and digest food. When that happens, organs like the pancreas have to work harder.

Try to cook and bake at home, using whole grains instead of white flour (oats and brown rice are best; use quinoa too, though it’s a seed, not a grain). If that’s not possible, look for labels that state the use of whole grains. Wheat bread is not the same as whole wheat bread. The more “grainy” the flour, the better.

Truth be told, even whole grains are not the best nutrition-wise, despite their increased amounts of fiber and magnesium. In The 150 Healthiest Foods on Earth, author Jonny Bowden, Ph.D., C.N.S., quotes Regina Wilshire, N.D.: “While grains do add the perception of variety and bulk in the diet, they’re not a superior source for essential nutrients when compared with other options.” That being said, start replacing white flour with whole grains, but keep grains, in general, to a minimum. Not to get too earthy-crunchy, but our natural diet (for the past 2.4 million years) is based on things to be “hunted, fished for, gathered or plucked.”¹ That never included rice or wheat, neither of which you can eat without some sort of refining.

Coming Up Next Week: Four Weeks to Healthy Eating: Week Three—Portion Control 

 Start by adding at least one fistful of something green to your daily diet. I didn’t say “Add fruits and veggies to your diet.” I said one fistful of  “something green.” There’s a big difference. Leafy green vegetables in particular are the most ideal vegetable that humans can consume. Most importantly, green foods have enormous benefits. Did you know that “calorie for calorie, green leafy vegetables like spinach provide more nutrients than almost any other food on the planet”?¹ So add a fistful of green every day to your meals (small salad, a fistful of fresh spinach in your omelette, a side of broccoli with dinner). Work up to adding another fistful of fruits and veggies from the list below.

 Veggies

Spinach, Romaine, Broccoli, Iceberg (Lettuce), Endive, Arugula, Dandelion, Watercress, Brussels Sprout, Cabbage, Collard Greens, Kale, Chard, Horseradish, Rutabaga, Onion, Okra, Purslane, Turnip, Chinese Cabbage, Cauliflower, Mushroom, Leek, Broccoli Rabe, Daikon, Bok Choy, Radish, Beet, Potato, Carrot, Sweet Potato, Taro, Yam, Jicama, Parsnip, Bean (Red, White, Pinto and Navy), Squash (Yellow, Acorn, Butternut and Spaghetti), Pumpkin, Zucchini, Bell Pepper (Green, Red, Yellow and Orange), Green Bean, Tomato, Cucumber and Celery

 Fruits

Apple, Apricot, Avocado, Banana, Blackberry, Blueberry, Cherry, Clementine, Coconut, Cranberry, Fig, Grapefruit, Guava, Kiwi, Lemon, Mango, Orange, Papaya, Peach, Pineapple, Plum, Pomegranate, Quince, Raspberry, Açai Berry, Satsuma, Sharon Fruit (Persimmon), Strawberry and Watermelon

 Coming Up Next Week:  Four Weeks to Healthy Eating: Week Two—Add Whole Grains to your Diet 

1. The 150 Healthiest Foods on Earth. Jonny Bowden, Ph.D., C.N.S. Fair Winds Press, Gloucester, MA, 2007.

A couple of years ago, after a stint of binging daily on McDonald’s, Dunkin’ Donuts and Starbucks, and nearly causing rapid, consecutive deaths to my liver, pancreas and heart (heck, I wasn’t even exercising), I was suddenly possessed by a need to detox my system of junk food and purge. So, I went from one extreme to another. In place of a Big Mac I drank water, tea and soup. Instead of donuts, I ate only salads and raw foods (nuts, berries, veggies and fruits). I did this for about three days straight until I couldn’t take it anymore. Sure, I felt better, but my body (or maybe it was just my brain) was craving sugar and fat. And so the vicious cycle continued until eventually I found some semblance of a “normal” diet.

 Going back and forth from an extreme cleansing diet to an extremely bad diet is not healthy. And the reason is simple. Your body craves balance. Everything in nature seeks balance and your body is no different. Every day you need essential vitamins and minerals, and some variety of exercise. Plain and simple, you need the four food groups and the stability of a healthy—not extreme—lifestyle.

 Fasting

A word on fasting. Although I do believe in occasionally cleansing your system of toxic junk by means of fasting (eating little to no food for a period of time), I strongly suggest that you buy a fasting book and do not attempt one of the more radical plans (just water for three days, for example) to start. The New Detox Diet, by Elson M. Haas, MD, is great starter book. It describes several plans to help you determine which might be best for you. It also offers recipes, menu plans and how to prepare for a fast. The better prepared you are for a fast, the safer and healthier the experience.

 Raw foods

When people hear “raw” food they often think of sushi, raw fish or raw meats. I know I did as late as two years ago. But raw can and does mean any food not cooked. More specifically it means fruits, veggies, nuts, seeds, beans, sprouts, some grains and a few other edibles like some fermented foods, olive oil, pure chocolate (not milk chocolate, but pure cacao), agave and even wine. The health benefits of raw foods (when food is cooked it immediately loses nutrients; not only that, but raw foods are packed with antioxidants and natural enzymes that cooked food is not) are so well known that many believe a pure diet of only raw is the best way to go. I’m on the fence with this. While I do believe you should eat as much raw food as possible every day, I don’t think cooked food is the devil. We’ve been cooking food for over 100,000 years (probably much longer) and it has huge benefits. But there are always two sides to every story, so you need to decide what’s right for you. Alissa Cohen has a great raw-foods cookbook called Living on Live Food. The more raw foodstuffs you add to your diet, the better. A banana-strawberry smoothie, a salad with olive oil, vinegar and salt, a handful of raisins, almonds, walnuts… It’s easy.

 Extreme fitness

Athletes have trainers. They know how to diet, how to train and how to perform under extreme conditions. They also know when to take a break and how to rebuild and repair their bodies. Working out like a crazy person, running and racing daily is not healthy. It’s radical. And it oftentimes has severe health consequences. Getting Fit and Staying Fit in Your 40s, 50s and Beyond is a great book to introduce you to balanced exercise plans. The more you know, the better prepared you are to make changes and work towards a balance!

Coming Up Next Week: Four-Part Series—Four Weeks to Healthy Eating: Week One—The Importance of Adding Veggies to Your Daily Diet.

Most “energy drinks” are stimulants made with high concentrations of caffeine and sugar; throw a few vitamins in the blend and advertisers have you believing you’re doing something good for your body. False. That combination, despite giving you a temporary boost, is not always safe, especially during exercise or taken in high doses. According to a study conducted by Johns Hopkins University, some energy drinks contain “as much as 14 cans of Coca-Cola.”¹ And Liz Applegate, a sports nutritionist at the University of California at Davis, says that energy drinks are “a bad idea for athletes.” Furthermore, she states, “They should not be consumed during exercise, [as] they have caffeine and are too concentrated in sugar. That’s going to slow the body’s ability to absorb water.”²

 So, what’s a safer alternative to a good cup of joe or a mid-afternoon pig-out on sugar cookies? Here are five good substitutes: 

1. Exercise: Like it or not, exercise is your most direct route to pure, natural energy. That doesn’t have to mean a complete lifestyle overhaul. But it might mean making time for a daily, brisk walk or a bike ride (c’mon, you can’t spare ten minutes a day?). Don’t go for the quick fix. Don’t buy energy, work for it. The benefits are enormous: increased stamina and energy, enhanced self-esteem, and improved physical, mental and emotional well-being. It even boosts your sex life. Need I say more?
2. Remove caffeine from your diet completely: Caffeine is a paradox. The more energy it gives you, the more energy you ultimately lose. As an addictive substance, it causes depression, sleepiness and complete lack of energy if you don’t have it. (Ever run late for work and forget your morning cup of coffee? One word: headache.) The more you drink it, the more you need it. But when you remove it completely from your diet (give it a month to clear out of your system entirely), your body is able to revert to its natural state of homeostasis. If that sounds too hooey, it’s not. Your body seeks balance at all times. And when it’s off balance, it has to work extra hard to regain stability. Coffee, alcohol and drugs all change the chemical balance of your body. Remove them and your body is once again able to produce energy on its own. 
3. Sleep: Sleep-deprived people are energy-starved people. You can’t use food, coffee or energy drinks to compensate for lack of sleep. Sorry! Your body needs valuable repair time. The better your diet (i.e., the more raw foods you add to it), the less sleep you might need. But sleep, nonetheless, is essential for building energy. Do what you need to do. Take naps, look into all-natural sleep aids (not drugs; they will zap your energy), and learn calming techniques that aid nighttime sleep schedules.
4. Stretch: If a heavy-duty cardio workout isn’t your thing or if you need to keep exercise to low-impact workouts, add stretching to your routine instead. Stretching the muscles causes you to breathe deeply and brings oxygen to your brain. It also encourages oxygen to your muscles. More oxygen equals more natural energy!
5. Eat well: The less junk foods you eat, the less chance of experiencing the dreaded food coma 20 minutes after. Foods rich in protein, non-starchy vegetables and healthy fats like omega-3s, help the body produce energy naturally. When added to your diet, they provide long-lasting energy. Perfect example: Athletes tend to eat pasta the night before a race, a small bowl of oatmeal the morning of, and a protein drink after, for recovery. Whole-grain pastas, for example, can easily be converted into energy by the body. And that beats any fake chemical drink that comes in a can.  

Other important tips for energy enhancement: 

• Drink lots of water: As reported in WebMd, “Sometimes, even slight dehydration can leave you feeling tired and lethargic,” says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of “The Uncle Sam Diet.” 
• Spend time with positive people: According to WebMd, “To increase the amount of energy in your life long-term, experts suggest surrounding yourself with positive people whenever possible.”  
• Supplement your diet: Magnesium, B-vitamins, omega-3s and Orosine are all-natural energy-enhancing nutrients, vitamins and minerals that should be added to your diet. Although they don’t work like a caffeine drink or stimulant, they do encourage the body to convert glucose (sugar) to energy.  

Coming up next week: A Day in the Life of a Health Nut: Is It for You?

2.  http://archives.cnn.com/2001/HEALTH/diet.fitness/05/29/energy.drinks.02/

As unpleasant as getting older may seem, I think it’s important to respect your age and relearn your limitations. That’s not to say you have to walk instead of run! But it is to say that you need to be mindful of how to exercise safely for your age. So, here are a few tips for your age bracket: 

Ages 40-50
Remember that all exercise comes in degrees of effort: low impact (low effort), moderate impact (moderate effort, sweating, but not out of breath) and high impact (vigorous effort, sweating, hard to breathe (and say alphabet without gasping). While it’s true that most people ages 40-50 can safely exercise within all three of these ranges, it’s always best to know your limits, and consult a doctor beforehand. Years ago you ran marathons or went crazy at the gym. But now is the time to learn how to exercise safely instead of trying to recapture your youth. The more you learn, the safer you will be. 

Also, get a heart-rate monitor, which records your heart’s beats per minute and allows you to stay in a healthy aerobic zone or push your limits in an anaerobic-threshold zone. For example, I’m 40 and weigh 122 at 5’3.” I am also fairly athletic. The heart-rate monitor calculates this information and determines that my aerobic zone, which is about 70% to 80% of my individual maximum heart rate, is about 165. That means when my heart rate reaches 165 beats per minute, I am working out safely. If I go above that, I know to slow down if I do not want to knock myself out. If, however, I want to test my limits, the heart-rate monitor can tell me when I’ve hit my redline zone. I hit my redline zone for only a few minutes and then try to slow down. Redline zones are to be approached with caution and you should not be working in this zone for a long period of time. For more information on heart-rate monitor training, check out Sally Edwards’ The Heart Rate Monitor Guidebook.

 Ages 50-60
If you haven’t exercised before, now is the time to start. However, don’t jump right into vigorous exercise. This may be dangerous. Begin first by consulting your doctor. You may even want to consult a trainer or physical therapist. Start slow, easing into exercise gradually. According to the Illinois Department of Public Health, “If you have been inactive for years, you cannot run a marathon after two weeks of running. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how long the intensity of your exercise.”

Also remember that to be healthy, you do not have to over-exert yourself. At this age, especially, it’s best to always remain in your aerobic zone when exercising, which means keep exercise to a moderate level. Strengthening the heart via cardio exercise, or strengthening the bones via lifting weights, does not have to be strenuous. The Illinois Department of Public Health also offers free facts for women’s wellness: five free tips to “sneak exercise into your day.”

Ages 60+
If you’ve exercised for most of your adult life, keep going! As we are learning, exercise at all ages is beneficial. According to Prevention Magazine, “Sedentary women over age 60 who did the same twice-weekly strength and cardio exercise program as women ages 18 to 35 boosted their aerobic endurance 20% more, providing additional oxygen to fuel calorie-burning muscle and lowering their heart disease risk. Plus, both groups gained strength at exactly the same rate, and the older women were no more likely to get injured.” 

However, if you’d like to begin an exercise plan, remember to start gradually and keep your exercise routines to low impact. Such a cardio workout is a great start, but remember to play it safe. Walk briskly instead of run. If you work out at the gym, try a step class on the floor first, before using the step. Take yoga classes or a low-impact aerobics class for beginners. One of the best cardio workouts for older adults is riding a bike—indoor or outdoor—or swimming, both of which provide less stress to the joints. 

A patient education booklet, developed by the American College of Obstetricians and Gynecologists, entitled A Healthy Lifestyle for Women 65 and Older, offers free health tips for elderly women. 

Exercise at any age is crucial to physical, mental and emotional well-being. In fact, it should be put on the list of human needs along with food, water, clothing and shelter. The trick is to be safe. Research a good exercise plan, consult your doctor and then put your body to the test! 

Coming up next week: Healthy Ways to Boost Your Energy (Hint: get rid of caffeine and other fake energy boosters)

 1. Lose weight! 

There is no easy way to say this, but if you’re overweight, you need to lose weight. There is zero benefit to being overweight. Health-wise, your risk for diseases increases; it’s usually the first to evidence itself. “The [Diabetes Prevention Program] found that participants who lost a modest amount of weight through dietary changes and increased physical activity sharply reduced their chances of developing diabetes.”¹ Get serious about your health. Your body is a temple; treat it like one and get on a plan. Weight Watchers is a great start.

 2. Exercise! 

Exercise may be one of the most important things that you can do to try to prevent diabetes, as it is essential for losing weight. Diet and exercise are more effective for weight loss than diet alone. So remember the importance of exercise when watching what you eat. Exercise also encourages blood-sugar metabolism by helping the cells respond to insulin and take sugar out of the blood. Exercise is great for preventing insulin resistance.

In fact, not being active increases your risk of becoming pre-diabetic. ²

Exercise can be fun, and doesn’t have to involve a gym. In fact, moderate and frequent exercise is recommended. Walking is a wonderful exercise that you can do daily. For example, increase your activities by taking the stairs instead of the elevator. Even shopping increases the amount of walking that you do!

 How often?

Walking 30 minutes a day or doing something active and enjoyable at least three times a week is a wonderful way to incorporate exercise and decrease your risk of getting diabetes.

 What types?

Thirty minutes of moderate exercise or an activity like walking, swimming or cycling three to five times a week provides cardiovascular exercise and increases the heart rate.

 Resistance training is also important. Exercises that strengthen and build more muscle are also very important for a blood-sugar management plan. 

3. Avoid drinking too many sugary beverages! Watch your sugars!

Sugar leads to weight gain and being overweight increases the risk of getting diabetes.  According to ABC News, “…drinking too many sugary sodas can increase risk of obesity.” ³ Sugar quickly turns to fat, causes the body to produce insulin and elevates blood-sugar levels, which prevent weight loss. Weight loss, remember, is the key to preventing diabetes. So stop drinking calories (simple sugars) and replace beverages with water. There are plenty of sugars (carbohydrates) found naturally in vegetables, potatoes, breads, pasta and fruit.

 4. Know your blood-sugar level and get serious about prevention.  

According to the book, The Weight Loss Plan for Beating Diabetes, “By the time you are diagnosed with pre-diabetes, you have already lost 50% of your beta-cell function, and your chance of preserving pancreatic beta-cell function is severely compromised.”

Yikes! That means be aware. Get tested early. Why? Because high blood sugar doubles the risk of heart attack and leads to blood-vessel damage. If your fasting blood-sugar level is greater than 126, you have diabetes. If less than 126 but over 100, you may have pre-diabetes.⁴ Discuss with your doctor the various tests for diabetes. We recommend that everyone know his or her numbers.

 5. Avoid eating fried foods.  

Fried foods pack on pounds. OK, so they taste better than non-fried foods. But give your taste buds a chance to develop an appreciation for fruits, veggies, grilled and sautéed dishes. Yes, I know, fried foods are often cheaper and easier to find when you’re on the go. But you need to get serious about your health. There are a million burger joints, but only one you.

Incorporate lean meats and eggs in your diet as a source of healthy protein and nutrients.  Enjoy healthy fats instead of transfats. Try omega-3-rich fish like salmon or herring, or have an avocado. 

6. Eat a balanced diet.

Eating carbs all day long is not healthy. The body must have some fat for proper nutrition, and protein is very important. Add some healthy, unsaturated fats from omega-3-rich fish such as sardines, salmon, tuna, herring or mackerel, or lean meats. 

Avoiding all carbs and eating only meat all day is not healthy either. Remember: Balance is the key to good health. Always be sure to add vitamin-rich foods to your diet, with antioxidants and fiber, all of which are found in fruits and vegetables. Remember the food pyramid from grade school? Google it to refresh your memory! 

7. Take Nutraceuticals!   

Nutraceuticals are natural vitamins and minerals in capsule form that, when taken daily, help supplement the diet. It is very difficult to get enough fiber, fish and all the required vitamins and minerals in your daily diet by the foods you eat—especially if your diet isn’t well rounded. Supplementing can often be lifesaving. 

Taking a potent omega-3 supplement, for example, from a fish source is important. Taking 1.8 grams of the omega-3 fatty acid DHA daily was reported to encourage the body’s ability to use insulin after just twelve weeks of use.⁵ Vanadium, magnesium and chromium are all good for blood-sugar metabolism. Resveratrol has been shown to play a role with the metabolism of blood sugar as well. In fact, mice on a high-fat diet that were fed resveratrol did not develop diabetes. Digestive problems, too, can usually be helped by taking a digestive enzyme supplement that helps breakdown starches, proteins and fats and can reduce bloating and indigestion.

But get the facts on supplements before dashing out to the pharmacy. Not all nutraceuticals are created equal! 

8. Get a buddy. 

You need support in order to help make changes in your life. Slim Fast (which promotes lots of fruits and vegetables—not just bars and shakes), has a toll-free number to call to talk to someone just for support whenever you think that you might be tempted to go off your plan. Also, there are tons of forums and support groups online, specifically for diabetes. And don’t forget family and friends. Set goals with your friends; you can help each other stick to them. Friends can take walks and join a gym with you; they can inspire you to stay committed to your health. Never underestimate the value of a friend or group of friends to help you achieve your goals.

 9. Get on a Healthy Lifestyle Plan.

If you are overweight, lose weight, eat healthy, become more active (walk around more) and decrease your risk of developing type-2 diabetes. There are some wonderful meal plans for breakfast, lunch and dinner included in The Weight Loss Plan For Beating Diabetes, which is an excellent reference for existing diabetics, pre-diabetics or those who want to lose weight in order to decrease their risk of diabetes.

 10. Reduce Stress. 

Last but not least, stress can affect your health in more ways than you know. It can trigger a chemical release in the brain that tells the body to prepare for fight-or-flight situations by increasing blood-sugar levels when there is actually no need for this kind of response. Too much stress means too many wrong signals being sent through the body, which ultimately lead to physical exertion and disease.

Find ways to learn how to deal with everyday situations. Meditate. Take time outs. Lie flat on your back on the floor. Breathe. Rest. Try to improve sleep. If you are under serious amounts of stress, take action. See a doctor, therapist or friend. Read about ways to reduce stress. It can save your life! 

Coming Up Next Week: Exercising at 40, 50, 60 and Older—Tips for Safe Exercise 

Main Reference (unless otherwise footnoted):

Book: The Weight-Loss Plan For Beating Diabetes  by Frederick J. Vagnini and Lawrence D. Chilnick 

Additional References and Supportive Literature:  

National Diabetes Information Clearinghouse

National Diabetes Education Program

1. The Diabetes Prevention Program
2.  Small Steps. Big Rewards. Your GAME PLAN to Prevent Type 2 Diabetes: Information for Patients
3.  http://abcnews.go.com/WNT/video/effect-soda-body-10441548
4. The American Diabetes Association
5.  Fish oil compound may help ward off diabetes, Reuters News, 2002

• Quit smoking
• Limit alcohol intake
• Manage stress
• Maintain a healthy weight
• Exercise routinely
• Cut back on foods high in saturated and trans fats
• Eat more vegetables, fruits, whole grains, fiber and fish

It’s this last item on the list that’s the focus of this week’s blog. Because so many of us refuse to eat our veggies (and a heap of other healthy stuff), our bodies lack key nutrients that empower and strengthen our ability to fight disease. Over time, this can have a detrimental effect. So, what can you do to get in your daily dose of health, despite a limited diet? Answer: supplement your diet with essential vitamins and minerals that are designed specifically for heart heath. Without further ado, here are the top five:

 1. EPA and DHA: The Omega-3 Fatty Acids 

No other vitamin or mineral has ever been determined to do more for your heart than omega-3s. The molecules EPA and DHA have been vastly studied. As published by Medscape: “To date, the strongest evidence showing a cardiovascular benefit from omega-3 fatty acid intake derives from three large controlled trials in which a total of 32,000 participants were randomized to a control group or to receive omega-3 fatty acid supplements containing DHA and EPA. In these trials, the supplemented group had a 19% to 45% reduction in cardiovascular events versus the control group.”¹ Omega-3s work. And because many of us do not add enough fish to our diets it is essential that we supplement.

 2. Antioxidants

Antioxidants are, according to Medterms, “any substance (such as vitamin E, vitamin C, or beta carotene) that reduces oxidative damage (damage due to oxygen) such as that caused by free radicals.” Sound too technical? How’s this: eat more blueberries, pomegranate, kale, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, walnuts, ginger and red beets. And if you can’t get all those in your daily diet, look into these antioxidants that come in supplement form:  

• Coenzyme Q10 is a great antioxidant that has been shown in clinical studies to reduce the oxidation of LDL cholesterol.
• Selenium, a trace mineral, provides antioxidant action by creating an enzyme that converts peroxide into water. ²
• Acai Berry is Brazilian fruit from the acai palm. Its rise in popularity may be due to studies that reveal that the acai berry is the most potent and effective antioxidant for neutralizing specific types of free radicals having “exceptional activity against superoxide,” and the “highest of any food reported to date” for having the most antioxidants.³
• Pomegranate is a potent antioxidant and may be more effective than apple juice, black-cherry juice, blueberry juice, cranberry juice, Concord grape juice, orange juice and red wine. Pomegranate juice was tested against other fruit juices and found to be more potent, about “20% greater than any of the other beverages tested.”⁴
• Green Tea  is a great antioxidant and detoxifier.  The detoxification properties of green tea include inhibiting formation of free radicals, such as radical oxygen species from metals such as iron. Also, due to the structure of green tea, it is able to bind and neutralize free radicals effectively. The hydroxyl groups of green tea can bind with free radicals, thereby neutralizing them.⁵

 3. Plant Sterols 

Plant sterols are those substances resembling cholesterol that “occur naturally in small amounts” in plant-based foods such as grains, vegetables, fruits, legumes, nuts and seeds. According to Medicine Net, “On a molecular level, sterols and stanols look a lot like cholesterol. So when they travel through your digestive tract, they get in the way and can prevent real cholesterol from being absorbed into your bloodstream. Instead of clogging up your arteries, the cholesterol just goes out with the waste.”⁶

Adding approximately ½ gram per day of plant sterol esters to your diet can reduce total cholesterol by 10% within 12 weeks. Plant sterols promote cholesterol health by inhibiting the absorption of cholesterol.⁷ All veggies contain anywhere from five to 40 milligrams of plant sterols. But if you’re on a fast food diet, or again, don’t like to eat anything green, you need to supplement.

 4. Magnesium

According to Dr. Frederic Vagnini, Res-Q’s chief medical advisor, “magnesium is good for heart-pumping functions and heart energy… it is effective for rhythm, blood pressure and heart pumping… one of the key nutrients that I use to prevent irregular heart rate, arrhythmia and rapid heart rate. ”⁸ Magnesium is also extremely helpful in lowering high blood pressure. Where does magnesium come from and how can you add it to your diet? Spinach, halibut, pumpkin seeds and black beans are all rich sources of magnesium. But how often do any of us snack on pumpkin seeds? Supplementing with magnesium is probably more doable.

 5. A Multivitamin with Plenty of Vitamin B12 and Folic Acid

 According to the British Medical Journal, “a daily dose of at least 0.5mg of folic acid, along with a similar amount of vitamin B-12, would produce a proportional reduction in blood homocysteine,”⁹ which means a lower risk of coronary heart disease and stroke. And according to the American Heart Association, “The dietary components with the greatest effects [for lowering your risk of cardiovascular disease] are folic acid and vitamins B6 and B12.”¹⁰ 

 A good multivitamin is as important to overall health as water is to a fish. We need these nutrients not only to survive, but to thrive. 

Coming up next week: The Top-Ten Best Health Tips Ever for Preventing Diabetes

1.  http://cme.medscape.com/viewarticle/571594
2.  Prevention’s Guide to Reversing the Aging Process
3. Scientific Abstract, J Agric Food Chem. 2006 Nov 1;54(22):8604-10
4. J Agric Food Chem. 2008 Feb 27;56(4):1415-22. Epub 2008 Jan 26.
5. Green Tea Summary Report: Includes Alternative Medicine Review.
6. http://www.medicinenet.com/script/main/art.asp?articlekey=56305
7. Asia Pac J Clin Nutr. 2003;12(3):282-91
8. Interview with Dr. Vagnini
9. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC28491/?tool=pubmed
10. What is Homocysteine? AHA 

 If you find yourself struggling to get rid of those last few pounds, or if you’re at the beginning of losing 20, 30, 40, even 100 pounds, don’t fret. There are ways to cope and actually enjoy your new adventure. 

• It’s not a diet: The word “diet” conjures up loss. It makes people think of little to no food, or eating lettuce all day. Change your perspective on what you’re undertaking. Even if it is a diet (shhhh… I won’t tell!), trick your brain into believing that you are embarking on a new “lifestyle.” Dieting, then, doesn’t so much become the loss of food, but rather, the addition of new and different foods, possibly new clothing and a new and exciting routine. Embrace the change through positive self-talk (“I am worth this new lifestyle!”) and see how much better you adapt. Also, research foods, explore culinary options and try things you’ve never tried before (ever chop up a yucca and add it to your soup?). Remember to think of this as an adventure or lifestyle change, rather than just another boring diet.
• Don’t starve yourself: You’ve heard it before. I’m not the first to mention it. When you starve, you do yourself a huge disservice, not only physically but mentally and emotionally. Starving yourself is the opposite extreme of over-eating. That kind of behavior is not healthy either. There needs to be balance, which may simply mean eating the right portion sizes and making healthier choices while adding treats here and there.
• Drink plenty of water: Water is the be-all and end-all of our existence on this planet (except maybe air). The human body is anywhere from 55% to 78% water, depending on body mass. And because we lose so much water per day (due to exercise, sweating, urination, etc.) we need to replenish. Water helps to maintain muscle tone, digestion and even body weight. And aside from just being plain ol’ healthy for you, water fills you up. Drink a glass of water before each meal and you’ll find it a little more difficult to finish. Water should also replace most if not all other diet drinks, soft drinks, milks and juices, which add sugar or excess calories to your daily intake. Drink to hydrate. Don’t waste calories on guzzling high fructose corn syrup. Ick!
• Pamper yourself: Changing the way you interact with food can be, for some, incredibly stressful. Let’s face it; food is comfort for many of us. When you take away the comfort of snacking or overindulging, you need to—at least temporarily—replace it with something healthy. If you can afford it, head to the spa at least once a week during the first several weeks of your new eating plan. Take a yoga class, a hot bubble bath or a long drive through the country. What makes you happy? Know what triggers a craving or need for food and replace it with a healthy alternative.
• Keep your eye on the prize: Self-talk is important when trying to lose weight. It’s kept the weight on and allowed us to make bad choices; it can equally take the weight off and allow us to make healthier choices. Our brains are tools. Just like a hammer, it can either create something or destroy it. And your ability to convince your brain to stick to something that might be somewhat unpleasant is the key to your success. But remember, you have a choice in everything you think or do. You can choose negative self-talk (“I’m too far gone; I’ll never reach my goal weight”), or you can choose to be positive (“I’m worth the effort; I need to get real with my life and health; I deserve to live a better life; I can do this!”). They are opposite sides of the same coin. You just need to keep your eye on the prize and recognize how much power and control over your own life that you have. When we are able to recognize our ability to take control of weight and food choices, and when we build self-esteem and recognize our worth, how can we do anything but make healthy choices?

 Coming up next week: Take it to heart: the top five vitamin or mineral supplements you can’t live without, to prevent heart disease.

 We’ve heard of people dying of a broken heart. We’ve seen commercials for antidepressants on TV that state, “Depression hurts.” And I’m sure each of us has, at some point or another, experienced the physical pain that a lost love can do to our bodies.  There is now scientific evidence that health and well-being are directly affected by our inner world of emotions, and that’s not surprising. If we are happy, we are generally healthy. If we are sad or depressed for extended periods, we are more susceptible to disease and illness.

 As we get older, it’s even more important to respect the connection between love and better health. A US News and World Report revealed, “Those who engage in frequent sex, studies suggest, have a better sense of smell, lower rate of heart disease, improved physical fitness (probably because they’re motivated to work out), and healthier body weight.”¹ That’s not to say we should all run out and have one-night stands. But it should force us to recognize that warm, positive, loving relationships go a long way in helping to determine the state of our health.

 Also, love is a chemical. Anthropologist Helen Fisher discovered that when two people are in love, parts of the brain responsible for healthy behavior (as in exercising, jogging and running) are flooded with dopamine. “In the right proportions, dopamine creates intense energy, exhilaration, focused attention and motivation to win rewards. It is why, when you are newly in love, you can stay up all night, watch the sun rise, run a race, ski fast down a slope ordinarily too steep for your skill. Love makes you bold, makes you bright, makes you run real risks…” ² But most importantly, love keeps you healthy.

 This may sound like great news to some, but disheartening news to others. The truth is, love does not necessarily have to come from a romantic relationship to have a positive effect on your health. Relationships that simply make you happy—friendships, family, social connections—might work just as well. “Social isolation is as dangerous as cigarette smoking,” says James Coan, author and assistant professor of psychology at the University of Virginia. It’s very possibly why “lonely people die earlier.”¹

 Forging new relationships can sometimes be a bit stressful, but in the long run, it’s healthier for you. And staying connected to friends and family has huge benefits on your overall well-being. So, our advice this week: fall in love, make a date with a friend or visit family. It’s bound to have a positive effect on your body, mind and spirit.

 Coming up next: Diet & Nutrition: How to Cope on a Diet

2. Helen Fisher, author of “Why We Love ”