Thursday, November 29, 2018

Immune Function As We Age

     Normal functions of the immune system include defense against infections and detection and destruction of malignant or autoreactive cells. As the immune system ages and these capabilities decline, there is increased susceptibility to infections and cancer and an increased incidence of autoimmune disorders.

     Your immune system helps protect your body from foreign or harmful substances. Examples are bacteria, viruses, toxins, cancer cells, and blood or tissues from another person. The immune system makes cells and antibodies that destroy these harmful substances.

As you grow older, your immune system does not work as well. The following immune system changes may occur:
  • The immune system becomes slower to respond. This increases your risk of getting sick. Flu shots or other vaccines may not work as well or protect you for as long as expected.
  • An autoimmune disorder may develop. This is a disease in which the immune system mistakenly attacks and destroys healthy body tissues.
  • Your body may heal more slowly. There are fewer immune cells in the body to bring about healing.
  • The immune system's ability to detect and correct cell defects also declines. This can result in an increased risk of cancer.
To decrease the risks from immune system aging:
  • Get the flu and pneumonia vaccines, and any other vaccines your health care provider recommends.
  • Get plenty of exercise. Exercise helps boost your immune system.
  • Eat healthy foods. Good nutrition keeps your immune system strong.
  • DO NOT smoke. Smoking weakens your immune system.
  • Limit your intake of alcohol. Ask your provider how much alcohol is safe for you.
The Power of Acemannan (derived from the Aloe Vera plant)

Acemannan is mostly made of mannose, which is needed for proper cellular function. Acemannan also supports proper immune function and wound healing. It also has antifungal, antibacterial, antiviral, and anti-inflammatory benefits.

In the past, the main concern with aloe vera products was that the key active ingredients, the mannan sugars, were not particularly concentrated in the aloe plant, and were not particularly stable. In addition, they are easily destroyed both in the harvesting process and in the concentration process. It is only in the last few years that these limitations have been overcome and allowed aloe vera with meaningful amounts of mannan sugars to be produced. 

Over 70% of our immune system is found in the gut. This proprietary Acemannan Aloe vera extract provides a unique formulation of the most powerful immune-balancing fractions of this incredible compound to provide the body with targeted immune support where it counts----in the gut.

Evolv Immune is the answer to help boost your immune system!

·       A proprietary concentration of the most immune-activating and bioavailable Acemannan fractions
·       Pure formulation extracted from the inner leaf gel of the Aloe vera plant.
·       “Smart” immune-modulating impact may help the body lower overactive immune systems or     activate sluggish ones.
·       Standardized and stabilized Acemannan content for consistent, shelf-stable support.

I personally take this supplement daily.
Find out more and order your supply today at 

This supplement is not available in stores.

These statements are not meant to provide medical advice

Tuesday, November 27, 2018

Beet Supplements

Benefits of Beet Supplements

beetroot on a white background
Beetroot has been gaining in popularity as a new super food.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies indicate that eating more plant foods, like beetroot, decreases the risk of obesity, overall mortality, diabetes, and heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.
Heart health and blood pressure: A 2008 study published in Hypertension examined the effects of ingesting beetroot in healthy volunteers and found that blood pressure was significantly lowered after ingestion.
Researchers hypothesized this was likely due to the high nitrate levels contained in beets and that the high nitrate vegetables could prove to be a low-cost and effective way to treat cardiovascular conditions and blood pressure.
Another study conducted in 2010 found similar results, concluding that  beetroot  lowered blood pressure considerably on a dose-dependent basis.
Dementia: Researchers at Wake Forest University have found that drinking juice from beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults.
According to Daniel Kim-Shapiro, director of Wake Forest's Translational Science Center, blood flow to certain areas of the brain decrease with age and leads to a decline in cognition and possible dementia. Consuming beetroot as part of a high nitrate diet can improve the blood flow and oxygenation to these areas that are lacking.
Diabetes: Beets contain an antioxidant known as alpha-lipoic acid, which may help lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.

Studies on alpha-lipoic acid have also shown a decrease in symptoms of peripheral neuropathy and autonomic neuropathy in people with diabetes.
Digestion and regularity: Because of its high fiber content, beetroot helps to prevent constipation and promote regularity for a healthy digestive tract.
Inflammation: Choline is a very important and versatile nutrient in beetroot that helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Exercise and athletic performance: Beetroot supplementation has been shown to improve muscle oxygenation during exercise, suggesting that increased dietary nitrate intake has the potential to enhance exercise tolerance during long-term endurance exercise. Quality of life for those with cardiovascular, respiratory, or metabolic diseases, who find the activities of daily living physically difficult because of lack of oxygenation, could be improved.
Get your Beet supplement today, evolv limitless, available on my evolv health site  Choose to make a healthy choice today!

Wednesday, November 14, 2018

What is a DASH diet?

DASH stands for Dietary Approach to Stop Hypertension. DASH diet has been clinically proven to reduce blood pressure within 2 weeks in individuals following the diet. It is not only known to help manage the blood pressure but is also designed for weight loss programs, helps to prevent heart diseases, stroke, diabetes and some forms of cancer.

Who should follow a DASH eating plan?
In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation.

How does the DASH eating plan work?
The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fiber that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.

What should you eat on a DASH eating plan?
  • Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B vitamins and trace minerals, fiber and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.
  • Include fat-free or low-fat milk, yogurt, Greek yogurt in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.
  • Nuts like almonds, walnuts, pistachios, etc, beans, and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fiber protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.
  • Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.
  • Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.
  • The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body's immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.
To make this diet work even better here are some additional tips:-
  • Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.
  • Aerobic exercise along with DASH diet works faster in lowering blood pressure.
  • Read food labels to choose products that are lower in sodium.
  • Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.
  • Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.
  • If you are someone who smokes, then quitting could help lower blood pressure.
  • Take your medication as prescribed.
  • Limit extra salt intake to 1 teaspoon a day.
Making a lifestyle change is an effort. It is a long-term commitment which one has to make for good health. Making smaller changes will bring in faster results than making dramatic changes all at once and losing the commitment along the way. Before getting on the DASH diet, consult a nutritionist or dietitian who can help you with an individual program for yourself. 

Tuesday, November 6, 2018

Exercise and Health

Did you know:

  • Twice as many adults in the U.S. are physically inactive than smoke cigarettes.
  • Approximately 35% of coronary artery disease deaths are due to physical inactivity.
  • $117 billion in health care costs are associated with inadequate physical activity.
So how much exercise am I supposed to do ???

  • 150 minutes of moderate intensity physical activity a week PLUS 2 days of strength training are needed to maintain health and reduce the risk of chronic disease. 
  • 150-200 minutes per week of moderated physical activity is needed to prevent weight gain.
  • 225-420 minutes per week are needed for long term weight control.
Health Benefits of physical activity on Obesity:
  • Weight loss / maintenance 
  • Improves body composition and prevents muscle loss during weight loss
Health Benefits of Regular Exercise:
  • Arthritis: increases strength, range of motion, physical function, decreases disability, pain and stiffness
  • Decreases blood pressure
  • Exercise may be as effective as antidepressant medication and can reduce depressive symptoms by 30-50 percent.
  • Cancer patients who participate in regular physical activity had a 37% lower risk of dying from cancer compared to those who did not exercise.
So the benefits of regular physical activity are far reaching and complex.  Talk to your healthcare professional before starting any type of physical activity to make sure you are healthy enough for exercise.

Stay healthy my friends!
visit my site for your science based supplements.

Tuesday, October 16, 2018

9 Benefits of Coenzyme Q10 (CoQ10)

Great article I found on Coenzyme Q10 at   Something we all should be taking.  I take mine daily as well as my son, who has congenital cardiomyopathy / heart failure (a serious heart condition).  Visit my store at   Search for this one, as this is the one we take:                             Thanks, Mike!
9 Benefits of Coenzyme Q10 (CoQ10)
Written by Arlene Semeco, MS, RD on October 12, 2017.  from: Healthline
1. It May Help Treat Heart Failure
Heart failure is often a consequence of other heart conditions, such as coronary artery disease or high blood pressure.
These conditions can lead to increased oxidative damage and inflammation of the veins and arteries.
Heart failure occurs when these problems affect the heart to the point that it is unable to regularly contract, relax or pump blood through the body.
To make matters worse, some treatments for heart failure have undesirable side effects, such as low blood pressure, while others could even further reduce CoQ10 levels.
In a study of 420 people with heart failure, treatment with CoQ10 for two years improved their symptoms and reduced their risk of dying from heart problems.
Also, another study treated 641 people with CoQ10 or a placebo for a year. At the end of the study, those in the CoQ10 group had been hospitalized less frequently for worsening heart failure and had fewer serious complications.
It seems that treatment with CoQ10 could assist with restoring optimal levels of energy production, reduce oxidative damage and improve heart function, all of which can aid the treatment of heart failure.
SUMMARY: CoQ10 seems to help treat heart failure by improving heart function, increasing ATP production and limiting oxidative damage.
Female fertility decreases with age due to a decline in the number and quality of available eggs.
CoQ10 is directly involved in this process. As you age, CoQ10 production slows, making the body less effective at protecting the eggs from oxidative damage.
Supplementing with CoQ10 seems to help and may even reverse this age-related decline in egg quality and quantity.
Similarly, male sperm is susceptible to the effects of oxidative damage, which may result in reduced sperm count, poor sperm quality and infertility.
Several studies have concluded that supplementing with CoQ10 may improve sperm quality, activity and concentration by increasing antioxidant protection.
SUMMARY: The antioxidant properties of CoQ10 could help improve sperm quality and reduce the decline in the number and quality of eggs in women.

Your skin is the largest organ in your body, and it’s widely exposed to damaging agents that contribute to aging.
These agents can be internal or external. Some internal damaging factors include cellular damage and hormonal imbalances. External factors include environmental agents, such as UV rays.
Harmful elements can lead to reduced skin moisture and protection from environmental aggressors, as well as the thinning of the layers of the skin.
Applying CoQ10 directly to the skin can reduce the damage from internal and external agents by increasing energy production in skin cells and promoting antioxidant protection.
In fact, CoQ10 applied directly to the skin has been shown to reduce oxidative damage caused by UV rays and even decrease the depth of wrinkles.
Lastly, people with low levels of CoQ10 seems to be more likely to develop skin cancer.
SUMMARY: When applied directly to the skin, CoQ10 can reduce sun damage and increase antioxidant protection. Supplementing with CoQ10 may also help decrease the risk of skin cancer.
Abnormal mitochondrial function can lead to an increased calcium uptake by the cells, the excessive production of free radicals and decreased antioxidant protection. This can result in low energy in the brain cells and even migraines.
Since CoQ10 lives mainly in the mitochondria of the cells, it has been shown to improve mitochondrial function and help decrease the inflammation that may occur during migraines.
In fact, a study showed that supplementing with CoQ10 was three times more likely than a placebo to reduce the number of migraines in 42 people.
Additionally, CoQ10 deficiency has been observed in people suffering from migraines.
One larger study showed that 1,550 people with low CoQ10 levels experienced fewer and less severe headaches after treatment with CoQ10.
What’s more, it seems that CoQ10 not only helps treat migraines but may also prevent them.
SUMMARY: Supplementing with CoQ10 seems to help prevent and treat migraines, as it increases mitochondrial function and reduces inflammation.
Oxidative stress can affect muscle function, and thus, exercise performance.
Similarly, abnormal mitochondrial function can reduce muscle energy, making it hard for muscles to contract efficiently and sustain exercise.
CoQ10 can help exercise performance by decreasing oxidative stress in the cells and improving mitochondrial functions.
In fact, one study investigated the effects of CoQ10 on physical activity. Those supplementing with 1,200 mg of CoQ10 per day for 60 days showed decreased oxidative stress.
Moreover, supplementing with CoQ10 can help increase power during exercise and reduce fatigue, both of which can improve exercise performance.
SUMMARY: Exercise performance can be affected by oxidative stress and mitochondrial dysfunction. CoQ10 can help lower oxidative damage, promote exercise capacity and decrease fatigue.
Oxidative stress can induce cell damage. This can result in metabolic diseases like diabetes.
Abnormal mitochondrial function has also been linked to insulin resistance.
CoQ10 has been shown to improve insulin sensitivity and regulate blood sugar levels.
Supplementing with CoQ10 might also help increase CoQ10 concentrations in the blood by up to three times in people with diabetes who typically show low levels of this compound.
Also, one study had people with type 2 diabetes supplement with CoQ10 for 12 weeks. Doing so significantly reduced fasting blood sugar levels and hemoglobin A1C, which is the average of blood sugar levels over the past two to three months.
Lastly, CoQ10 might help prevent diabetes by stimulating the breakdown of fats and reducing the accumulation of fat cells that could lead to obesity or type 2 diabetes.
SUMMARY: Supplementing with CoQ10 can help increase insulin sensitivity and improve blood sugar levels.
Oxidative stress is known to cause cell damage and affect their function.
If your body is unable to effectively fight oxidative damage, the structure of your cells can become damaged, possibly increasing the risk of cancer.
CoQ10 may protect cells from oxidative stress and promote cellular energy production, promoting their health and survival.
Interestingly, cancer patients have been shown to have lower levels of CoQ10.
Low levels of CoQ10 have been associated with up to a 53.3% higher risk of cancer and indicate a poor prognosis for various types of cancer.
What’s more, one study also suggested that supplementing with CoQ10 may help reduce the chance of cancer recurrence.
SUMMARY: CoQ10 plays a critical role in the protection of cell DNA and cell survival, both of which are strongly linked to cancer prevention and recurrence.
Mitochondria are the main energy generators of brain cells.
Mitochondrial function tends to decrease with age. Total mitochondrial dysfunction can lead to the death of brain cells and diseases like Alzheimer's and Parkinson's.
Unfortunately, the brain is very susceptible to oxidative damage due to its high fatty acid content and its high demand for oxygen.
This oxidative damage enhances the production of harmful compounds that could affect memory, cognition and physical functions.
CoQ10 may reduce these harmful compounds, possibly slowing the progression of Alzheimer’s and Parkinson’s disease.
SUMMARY: CoQ10 has been shown to protect brain cells from oxidative damage and reduce the action of harmful compounds that can lead to brain disease.
Of all your organs, your lungs have the most contact with oxygen. This makes them very susceptible to oxidative damage.
Increased oxidative damage in the lungs and poor antioxidant protection, including low levels of CoQ10, can result in lung diseases like asthma and chronic obstructive pulmonary disease (COPD).
Furthermore, it has been shown that people suffering from these conditions present lower levels of CoQ10.
A study demonstrated that supplementing with CoQ10 reduced inflammation in individuals who had asthma, as well as their need for steroid medications to treat it.
Another study showed improvements in exercise performance in those suffering from COPD. This was observed through better tissue oxygenation and heart rate after supplementing with CoQ10.

Thursday, October 11, 2018

Flu or Cold?

It is now the time to receive a Flu shot, if you are able to.  But how do you know if you have a 'cold' or the 'flu' ?  Below is a great reference from the CDC (Centers for Disease Control and Prevention). Typically, the Flu season goes from late September to about March.  Remember to keep your hands away from your face and wash your hands often to help prevent the spread of cold or flu viruses.

Stay healthy and shop for your supplements on my site at

Thursday, January 18, 2018

Breakfast: Are You Fueling for Health or Disease

Breakfast: Are You Fueling for Health or Disease

Eat a healthy breakfast. It sounds simple enough. But what exactly does that mean?

While there is no definition of the “perfect breakfast,” it makes sense that there are ideal and less than ideal ways to energize your body. So let’s compare typical breakfast options to various types of fires and ways to fuel your morning right!

The Cooking Fire

This fire is the equivalent of a stove range. It burns slowly, evenly and can literally last all day.

The breakfast equivalent? A breakfast that will keep you energized all day with stable blood sugar levels should always have lean protein as its base. Like seasoned firewood, lean protein is a slow burn fuel. It improves glycemic response, inhibits the secretion of the hunger hormone ghrelin and stimulates the secretion of the satiety hormones peptide YY (PYY), glucagonlike peptide 1 (GLP-1) and cholecystokinin (CKK) [11]. The net effect? You feel more satisfied and have fewer food cravings, which may also help maintain a healthy body weight.

In addition to protein, some minimally processed fats, such as avocado, olive or coconut oil, not only add flavor but also further increase satiety. Carbohydrates should ideally be limited to whole food sources (fruits, vegetables, legumes, and whole grains)—as close to their natural form as possible. Think steel cut oats, rather than instant oatmeal.

Here are some examples of slow burn breakfasts and tips to get you started.

Make a shake. These can be as simple as powder and water in a shake cup or can be dressed up and blended with frozen fruits, dairy or alternative milks, and any number of ingredients for a flavor and nutritional boost. Ideally, select a powder with at least 15 grams of protein.

On the go. Enjoy 8 ounces of high-protein, no-sugar-added yogurt (think Greek or Icelandic). Have 2 hard-boiled eggs and a slice of whole-wheat toast. Grab a handful of roasted soynuts and a piece of fruit. Or choose muesli with nuts and dairy or alternative milk (no cooking!).Plan ahead. 

Prep individual portions of frozen berries and greens for quick smoothies. Egg frittata: make in volume in a half-sheet pan. Breakfast burrito (egg or tofu scramble) can be made ahead, individually wrapped, frozen, then warmed in a toaster oven. Or try individual overnight oats.The Kindling Fire

This fire burns hot and fast. It ignites quickly, then extinguishes once it has consumed its fuel: paper, leaves, etc. It’s all kindling, no logs.

Think of the typical bagel and juice breakfast as a kindling fire. The more processed, more sugar-laden your breakfast, the faster your body burns it. In the big picture of long-term health effects, within reason, any breakfast is better than no breakfast at all. True, it gives you some fast energy. But keep in mind, it may leave you hungry and needing energy by midmorning.

No Fire

Do you skip breakfast? If so, you’re in good company. In fact, according to a national survey, “breaking the fast” is not on the morning agenda of 31 million American adults. How might skipping the most important meal of the day affect you? Research supports the importance of breakfast for better energy and healthier food choices throughout the day, wins for everyone. But if you fit the following criteria, you may have even more to gain from breakfast [1][2].

You want to maintain a healthy weight
Many people routinely skip breakfast in the belief that the missing calories will help their waistline [3]. It doesn’t work that way.

In contrast to skipping, those who eat breakfast regularly not only have more adequate micronutrient intakes [3] but also tend to have a lower body mass index, as well as report reduced hunger and food cravings throughout the day [4]. Further, eating breakfast is associated with not only lower body weight but also maintained weight loss. This health benefit was shown in a study by the National Weight Control Registry, 3,000 people who maintained a 30-pound weight loss for at least a year. What was one common habit? Nearly 80% of them regularly ate breakfast [5].You value your exercise workout performance

According to research studies, skipping breakfast may compromise your workout at any point in the day [6,7]. So to get the most from your exercise efforts at any point in the day, consider breakfast part of your workout routine.You’re concerned about cardiovascular health

Research has long shown an association between breakfast skipping and risk factors for cardiovascular disease, such as obesity, hypertension, dyslipidemia, and glucose intolerance. But a 2016 study of more than 80,000 Japanese men and women showed an even more compelling argument for breakfast: The researchers studied the breakfast patterns of men and women 45-74 years of age with no history of cardiovascular disease. According to the analysis, those who skipped breakfast had significantly higher risk for total cardiovascular disease and stroke compared with those who regularly ate breakfast [8].Breakfast may also help avert atherosclerosis. Analysis of an ongoing study cohort showed that those individuals who skipped breakfast doubled their risk for generalized atherosclerosis—and their risk for subclinical atherosclerosis (considered a serious disease risk warning) increased by 75% [9]!You want to maintain healthy blood sugar levels
The very nature of “breaking the fast” helps metabolism and blood sugar, both of which are lower during the evening “fast,” return to appropriate daytime levels.

So skipping breakfast may mean sluggish metabolism—as well as a brain running on empty. However, for those with blood sugar control issues, eating breakfast should be a priority. In fact, new research suggests that for individuals with type 2 diabetes, skipping breakfast may potentially disrupt blood sugar levels all day.In a small clinical trial, researchers found that when found that when patients with type 2 diabetes skipped breakfast, their lunchtime blood sugar levels were 37% higher than on a baseline day with breakfast. Further, on the breakfast-skipping day, blood sugar levels remained 27% higher at dinner time [10].Given that high postprandial blood sugars are strongly associated with a rapid decline in beta-cell function, breakfast skipping should not be taken lightly. Beta cells are the pancreatic cells that produce insulin. Our bodies require insulin in order to use the carbohydrates in food as fuel. Further, insulin spikes, considered inflammatory, and are also linked to earlier development of heart disease complications.A simple morning meal can benefit your workouts, weight, and cardiovascular health as well as stabilize blood sugar. So even when life gets in the way, don’t skip it.What’s your excuse for skipping breakfast?I don’t have time.

Pressed for time?
Try planning ahead: Prepare breakfast the night before or make something in bulk for the week.I’m not hungry in the morning.

Your body adapts to eating patterns. If you’ve trained it to not be hungry in the morning, go slowly. Start your day with a piece of fruit, a handful of nuts, a hard-boiled egg, or just a few bites. Over time, your digestive system adjusts to these sensory cues and adapts to your new pattern of eating.I’ll make up for it later in the day.

Eating breakfast provides an extra opportunity to consume valued but often underconsumed nutrients and food groups. For example, an orange or apple provides not only a serving of fruit but also fiber, helping you meet recommended daily quantities for both.


National Heart Lung, and Blood Institute Obesity Education Initiative Expert Panel (1998) Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: the evidence report. Obes Res. 6 (Suppl 2): 51S–210S.Wadden, TA, Stenberg, JA, Letizia, KA, et al. (1989) Treatment of obesity by very low-calorie diet, behavior therapy, and their combination: a five-year perspective. Int J Obes Relat Metab Disord. 13: 39–46.Nicklas, TA, Myers, L, Reger, C, et al. (1998) Impact of breakfast consumption on nutritional adequacy of the diets of young adults in Bogalusa, Louisiana: ethnic and gender contrasts. J Am Diet Assoc. 98: 1432–1438.Cho E. Dietrich M, Brown CJP, Clark CA, et al. The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr 2003:22(4):296-302.Wyatt HR, Grunwald GK, Mosca CL, et al. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obes Res. 2002;10(2):78-82.Sherman WM, Peden CM, Wright, DA. Carbohydrate feedings 1 h before improves cycling performance exercise. Am J Clin Nutr. 1991;54:866-70.Clayton DJ, Barutcu A, Machin C, et al. Effect of Breakfast Omission on Energy Intake and Evening Exercise Performance. Med Sci Sports Exerc. 2015;47(12):2645-2652.Kubota Y, Iso H, Sawada N, et al. Association of Breakfast Intake With Incident Stroke and Coronary Heart Disease. Stroke. 2016;STROKEAHA.115.011350, originally published January 5, 2016.Uzhova I, Fuster V, Fernandez-Ortiz A, et al. The Importance of Breakfast in Atherosclerosis Disease. Journal of the American College of Cardiology Oct 2017, 70 (15) 1833-1842.Jakubowicz D, Wainstein J, Ahren B, et al. Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial. Diabetes Care. 2015 Oct;38(10):1820-6.Bolster D, Rahn M, Kamil A, et al. The effects of reduced protein-nutrition bars with enhanced leucine content on ratings of fullness in healthy women. Paper presented at: American Society for Nutrition Scientific Sessions & Annual Meeting at Experimental Biology 2016; April 5, 2016; San Diego, California.

Wednesday, January 10, 2018

Good Healthy Habits

Good health is of prime importance to all of us. We need to be healthy, filled with abundant energy, sound sleep, and fit and disease free body, which will give us a sense of overall well being. In order to be fit and healthy we need to practice healthy living styles with proper food habits and exercise. We cannot be healthy if we are lazy and lethargic. We need to work hard both physically and mentally to be fit and healthy. Besides exercise, we also need to eat healthy foods avoiding junk foods, which make us lethargic and dull. If you are over weight and obese you will suffer from health problems. So you need to maintain an optimum body weight to be healthy.

You need to follow healthy and positive habits. Positive thinking is very essential in order to be healthy. You need to clear out your mind and fill it with positive thoughts. You will have to remove all the depressing and negative emotions and thoughts from your mind and replace it with healthy and positive thoughts. These positive thoughts can be extremely energizing and always lead to good things in life. You can get involved in practices such as meditation and yoga to get rid of the negativity and force yourself with positive thoughts.

You need to eat healthy foods in order to be fit and healthy. Simple food stuffs like vegetables, fruits, nuts, tubers, lean meat, pulses, etc... can keep you healthy and strong. Try to avoid refined foods. The main reason for ill health and diseases is improper food habits. Because of this many people suffer from diseases like diabetes, cancer, obesity etc.... Simple changes in your diet and causes a great difference within a short period and can improve your health drastically. Try to avoid smoking and alcoholic drinks. 

For good health, you need to exercise daily. Exercising in the morning can leave you with a refreshed feeling throughout the day. Exercising can put you in a good mood and it will be easier for you to think positively and eat healthy foods. You can also get involved in activities such as swimming, biking, walking or playing your favorite sport in order to keep you healthy .Do not go for an activity which you do not enjoy. Try to do your work outs in the open air. In this way you will feel more refreshed. 

You should not make drastic changes in your life style. You should start with simple changes and make sure that you enjoy it. You try to make these simple changes in to a regular habit in order to achieve long term success. It is very important to improve your health in order to be happy and enjoy life. Besides exercise you need to have good sleep and rest in order to be healthy. Sound sleep can refresh your mind and make you feel healthy .All these simple changes in your life style can improve your health and make you feel strong and fit. You will feel a sense of well being, both emotionally and physically.

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