5 Tips to Feel Great Today:
1 – Eat something green at every meal. And by green we mean a vegetable. Limeade and green apple Jolly Ranchers do not count. Veggies fight cancer, help you lose weight, boost your brain, and just generally mean business.
2 – Eat something red, like a tomato. Tomatoes contain lycopene. This is great for your eyes, which are fresh now but often get blurry by day’s end, right? We humans may be endlessly fascinated by the latest office memo (sure), but fortunately, our eyes seem to know when to call it quits. Give them a little lycopene and lutein love, would ya? (Psst…cooked tomatoes are actually richer in lycopene than fresh tomatoes.)
3 – Jam out to some really sappy music you loved in high school. Not that anyone here ever does that, but we hear it’s great for stimulating endorphins and other feel-good brain compounds.
4 – Call a friend. See a movie. Take a walk around the block. Anything that gives you a little respite from a long work week. Remember that caring for your emotional health is a major part of beating stress and staying fit!
5 – Get some good fatty acids in that body! Pick from Smart Butter (yum!), avocados, nuts, fish, grass-fed meat, olive oil, or organic peanut butter.
Worker Bees’ Daily Bites
Hi, Apples! Here’s the daily roundup:
1) Now that’s just rude!
Dr. Joe Mercola informs us that many of his fellow physicians ignore their patients’ obesity and sleep troubles, especially older patients. He provides a list of great resources to help with sleep, too. Check it out!
Fun fact: wearing socks to bed seems to help sleep.
Yum fact: Eat a bit of protein with a bit of fruit before bed. Protein helps produce L-tryptophan, which stimulates serotonin and melatonin production, and fruit helps L-tryptophan cross your blood-brain barrier.
2) Muscle Matters
Slashfood highlights the trouble with relying too blindly on the BMI for weight management. It’s especially important to check out if you have little ones at home.
3) At least it’s healthier than a candy bar…
We’re really not sure about this one. Click for a good laugh – humor is healthy!
4) Now that’s tenacity!
The world’s smallest baby – only 1.5 pounds at birth.
5) Could go either way…
This is the sort of decision that has potential to be misused by food manufacturers. For instance, many junk foods like so-called “milk and cereal bars” claim to be healthy because, among other things, they contain “real” as opposed to fake milk. Similarly, many sodas which are full of empty sugars claim health benefits because of a little added vitamin C. We’re watchin’ you, FDA. Don’t tell the Fuming Fuji about this one.
6) A preventable epidemic
While a pill is better than a shot (and we all knew this was coming), diabetes is often totally preventable through a healthy diet and regular exercise. Check out this article Mark wrote over at Gabrielle Reece’s health site to learn more about sugar.
Did you know almost a third of people who break their hip bones will die from complications?
It’s astounding – and it’s just one more example of how the commonplace is also the unexpected. We panic about bird flu, when the usual flu is really the killer. Movies sensationalize bear and shark attacks when we’re far more likely to get fatally hurt by the neighbor’s dog.
I don’t think this is cause for holing up in your bedroom (after all, you’re much more likely to die falling out of bed than being in a plane crash or getting shot). I don’t even think it’s cause for yet another worry. It’s simply a good reminder that we humans aren’t so good at risk assessment. We have irrationally huge fears about things that will probably never affect us, and we underestimate the garden-variety threats. (Check out my post “Risk Schmisk” using the search option at right to learn more about our quirky brains.)
What this means: We are far more likely to be hurt by everyday encounters – and a lot of these can be prevented with some reasonable lifestyle measures. Call me a silver-lining type of guy – I think this is pretty good news. For the most part, we don’t have to worry about catastrophic or unpredictable health threats. We are lucky in that we can prevent most health problems. In the case of hip bone fractures, which plague far too many Americans, there are some very simple ways to stop this unexpectedly dangerous occurrence.
Regular weight-bearing activity like weight lifting, walking, hiking or jogging is a great way to maintain and build bones. Avoid soda, take a multivitamin containing calcium, and remember to take it easy by avoiding stressful situations as much as you can.
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[tags]hip bones, flu, weight-bearing activity, everyday risks[/tags]
Congrats to Junior Apple, Tracy L., on winning last week’s contest! Apples were asked to share how they got through the holidays the healthy way. Tracy not only had the regular temptations of the holidays, but was on her honeymoon cruise! She told us how she actually managed to lose weight on her trip. Good work, Tracy! We’re sending you a free supply of our favorite healthy chocolate weight-management shake, Responsibly Slim. Congrats to our four runners-up, too.
“I was married Thanksgiving weekend. During our honeymoon, we spent time in Rome before boarding a cruise ship for a 17-day Mediterranean/ Transatlantic cruise ending in New Orleans. We indulged in local cuisine all along the way, and actually lost weight during our trip mostly by choosing walking tours as our excursions. We spent nine very active days site-seeing in our ports. While onboard we chose a wide variety of foods including steaks, lobster, shrimp, fish, frog legs, snails, rabbit, pheasant, burgers, pizza, lots of fresh salads and fresh fruit, cheesecake, pastries, and an occasional fruity drink. We tried to sample new and interesting things while making healthful choices most of the time. Our ship had 18 decks, with our cabin on deck 8. Even as our travel planning was just beginning, we planned to use the stairs, and for 17 days we did. We climbed up 5 flights to the breakfast buffet, and down three flights for dinner, as well as for other activities during the day. Stairs were usually faster than elevators and better for our health! We had heard that average weight gain during a cruise is one pound per day. Even with delicious food available 24 hours a day, we were determined to keep it in perspective. We had a wonderful time, enjoyed a five-course dinner every night, and don’t feel like we missed a thing. The only extra pounds we brought home were in our luggage.”
Be sure to check your inbox for this week’s contest, coming shortly! If you aren’t a member of Mark’s Daily Apple yet, click “Join” above to register.
With the global AIDS crisis, the hard lessons of events like Hurricane Katrina, and worldwide health threats like tuberculosis (yes, it’s coming back) and even the flu, now just might be the time for our government to step up to the plate and find a way to direct more dollars to public health – if not tax dollars, how about better support for organizations that raise funds for such serious health issues? It’s not happening. A report in Time recently revealed some of the funding cuts the government has passed for the CDC (Centers for Disease Control):
Funds for AIDS prevention: cut 19%
Funds for tuberculosis control: cut 16%
Funds for unexpected health emergencies: cut 17%
The CDC is currently in its own quagmire of corruption and ineptitude, and genius budget cuts like the above certainly don’t help. I mention this news simply to highlight the incredible urgency of taking responsibility for your health and well-being. Though ideally we hope to trust our government, our health agencies, and our doctors to look out for our best health interests, the fact is this doesn’t happen all the time – now more than ever. Whether you like the direction health care appears to be heading (Arnold is seeking universal health care and other states are following suit) or not, there are plenty of compelling reasons to do all that you can to take care of your health through as many means as you have at your disposal.
Fortunately, you can achieve significant improvements in health through some very basic, preventive lifestyle measures. It’s my goal to help you choose and implement those health options.
A nutritious diet, stress management, regular exercise, judicious supplementation and careful health decisions are the fundamental steps everyone can take to prevent and even reverse many health problems.
Bottom line: Your health is your choice. Choose it.
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[tags]AIDS, CDC, health emergencies[/tags]
The Top 10 Tips for: fighting the free radicals that destroy the body
10. Take the world’s most potent antioxidant supplement.
9. Avoid exposure to cigarette smoke (and stop smoking!).
8. Don’t eat deep-fried anything. Fried is not your friend.
7. Drink alcohol in moderation.
6. Meditate, journal or pray for a few minutes every day. This helps your body regulate its stress hormones better, which keeps everything running smoothly, including your immune system and the body’s inflammatory response.
5. Exercise several times a week. This stimulates feel-good hormones, the immune system, and the metabolism. Exercise also helps reduce hormonal stress, inflammation, stress to your liver, and yes…oxidation.
4. Eat clean: Try to eat organic meat and dairy products. Wash produce thoroughly.
3. Consume good fats with reckless abandon. (Things like grass-fed meat, wild fish, DHA-enhanced eggs, nuts, avocados, Smart Butter, and olive oil.)
2. Eat foods containing antioxidants every day: vegetables, fruits, berries, nuts…yum!
1. And the number one way to reduce inflammation and oxidation (and thereby prevent or reduce most health problems and diseases)? Lay off the sugar! Just say no to processed, refined, empty calories from things like soda, white bread, white pasta, sugary cereals, pastries and other starchy snacks. Yes, these foods are pretty…pretty evil.
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