Numerous studies show resistance training and Whole Body Vibration can help you age well. They improve everyday physical function, lower blood pressure, ease pain, build bones and muscle and help relieve anxiety. Doing these exercises 3 or 4 times a week will help you sleep better.
2. ”B” Good
Keep your brain healthy with vitamin B12. Recent studies found that people with low levels of B12 experienced a faster decline in cognitive function than those with higher levels. People who consume plenty of B12-rich foods are six times less likely to suffer brain shrinkage. B12 is found in seafood and poultry.
3. Be More Active
The more active you are, the longer you are likely to live. Studies link exercise to healthy aging. Exercise such as walking, gardening, golf, cleaning the house, playing with children etc, will keep you happy and healthy.
4. Be Happy
A cheery outlook may extend your life. The effect of happiness is strong. It can protect you from becoming ill. People who report being happy are more likely to enjoy good health.
5. Be Social
Socializing appears to enhance health. And it makes you happier. (See #4)
6. Be Frugal With Red Meat
Eat red meat only once or twice a week. It can clog your arteries. It may also boost cancer risk. Red meat contains high levels of iron, too much of which has been linked to cardiovascular disease, diabetes and alzheimer’s.
7. Be Vitamin D Savvy
Vitamin D is a major defense against many age-related diseases. Vitamin D may help protect against cardiovascular disease, high blood pressure and certain cancers. Dietary sources of D include fish, eggs and fortified milk. Our bodies also make D when you get sun, so get outdoors.
8. Be A Potassium Fan
Stay strong as you age by eating potassium-rich vegetables like potatoes and leafy greens – and fruit such as bananas and papayas. Studies show people 65 and older who ate a lot of these foods kept more lean muscle tissue than those who ate less. That’s important because most of us lose 4 or 5 pounds of muscle a decade after age 65, This muscle loss can lead to falls. Eat 5-9 servings of fruits and vegetables each day. Monitor your use of salt, which reduces potassium. Read #1 again. You can gain bone and muscle by doing resistance training and whole body vibration.
9. Be A Lover Of Fish
People who eat fatty fish just 1 day a week are 50% less likely to develop age-related macular degeneration, the leading cause of blindness in older adults. Good sources include herring, salmon, tuna, trout and sardines. Strive to have 2 servings a week.
10. Be A Learner
Go back to school. Learn new things. Meet new people. Read. Watch PBS. Be curious about new things.
11. Be Good At Memory-Based Tasks
Going low-carb could be bad for your brain. Once the body breaks down carbs, they convert to glucose, the brain’s primary fuel. To stay smart, stick to healthful carbs such as whole grains.
12. Be A Water Drinker
Steer clear of sweetened drinks. Gulping too much sugar can raise you risk of diabetes and alzheimer’s. Add a splash of fruit juice or fruit slices to your water if you want a little sweet.
13. Be A Bean Eater
Following a diet big on beans could lower cholesterol. At a time when we are trying to eat more healthfully and save some grocery money, beans are the answer. Use them in soups, salads, chile or just beans. They are delicious.
14. Be A Pet’s Friend
Pets help our immune system. They make us happier and more active. Lots of dogs and cats at shelters everywhere need a good home. Give them one.
15. Be A Traveler And Explorer
Going on trips is fun, before, during and after. Seeing new things or re-visiting favorite places is invigorating. Go visit old friends or go on a hike through the forest. Stay active and involved.
16. Be Nutty
All nuts are good for you. Eat plenty of pecans, almonds, cashews, walnuts and filberts.
17. Be A Do-Gooder
Volunteer and donate your time. Help a parent with child care or take a child to something fun. Help a neighbor do repairs to their house or help them with their yard work. You can easily find someone in need.
People who exercise are more energetic, more productive and take fewer sick days. It takes a little creativity, but there are ways to get exercise everyday at work.
Sitting for long periods is a new thing for the human body, and it causes all kinds of problems! Poor health, in most cases, is usually caused by a sedentary lifestyle. Health conditions like back pain, arthritis, osteoporosis and even cancer can be prevented by keeping your body strong.
Here are a few suggestions:
*Walk, run or bike to/from work
*Walk during coffee breaks
*Lift weights for 10-30 minutes during lunch.
Consider keeping a resistance band or dumbbells at your desk. Squeeze in a quick upper and lower body exercise between calls or emails. If you feel like you have enough privacy, do a couple sets of push ups and lunges for an effective whole body workout, you won’t need more than 15 minutes to do 2 or 3 sets. This could be done on a break, lunch or in between meetings.
*Do yoga
It’s a great caffeine substitution in the afternoon and can relieve general stress from being at the office. Poses like downward-facing dog, cobra and chair pose can ease stress.
Maybe your boss will go for this? Walk all day long with the Treadmill Desk:
Dr. James Levine of the Mayo Clinic, says the desks can be a valuable tool in fighting obesity. By walking steadily on a treadmill set to a mere one mile per hour, employees can burn up to 800 calories in a typical nine to five workday, for a total weight loss of 50 pounds in a year.
Published by molly on March 17th, 2009 in Exercises.
Food cravings are a complex combination of emotional, biochemical and hormonal factors. Blood sugar is the predominate reason for food cravings but hormones and emotions also play their part. One theory is that our bodies are “asking us” to remedy a nutritional deficiency, but that theory doesn’t explain why most of us crave donuts and potato chips instead of kale or broccoli. Whatever is causing your food cravings, here are some sure fire ways to help you handle the urge to over eat.
1) Never Skip Meals
Don’t drastically cut your calorie intake. You need to eat enough to maintain your ideal body weight, please don’t go on any kind of starvation diet, they will only make your fatter! Eat small meals and snacks throughout the day instead of eating three large meals, this helps avoid the temptation to snack on bad foods. Eat enough protein to regulate your insulin levels.
2) Exercise Daily
Exercise increases endorphins and serotonin and that will cut down on your food cravings. Mood can have a serious effect on how much we gobble down so getting daily exercise is vital to managing a healthy weight. Try to get at least 30 minutes of physical activity every day to keep you happy and in control.
3) Get Enough Sleep
Inadequate sleep triggers food cravings. Recent studies have shown that the link between sleep deprivation and weight gain may be greater than previously thought. There are several studies that make a connection between important hormones and proper sleep. You can increase your fat burning capabilities and reduce your cravings by getting enough sleep. Try to get 7-8 hours every night.
4) Eat Whole Foods
Eating whole foods provides more vitamins, minerals, fiber and antioxidants to your diet. If your body’s getting the proper nutrition, it’ll go a long way towards reducing food cravings.
Fruits, vegetables, nuts, grains, seeds and sustainably raised meats, in their natural form and unprocessed are considered whole foods. Buy foods that are fresh rather than canned or frozen whenever possible. The sooner you consume the foods from where they originate the more nutritional value they have. Shop at your local farmers market!
5) Always Have Breakfast
Breakfast gives your body a much needed metabolism boost in the morning. Try to eat within a hour of waking up. Stay away from sugary cereals, pastries, and white breads because they’ll leave you hungry and tired within a couple of hours. Eating a breakfast high in protein and fiber will keep you satisfied the longest.
6) Mange Your Stress
Stress is a huge factor in over eating. Stressful days promote patterns of skipping meals and then overeating, which leads to a roller-coaster ride of energy peaks and valleys. Our emotions, moods and focus follow our glucose levels. No matter how tempting that candy bar is, it will only lead to more fatigue and stress. To keep your energy up and your stress level low, you’ve got to eat the right foods. Eat light and eat often.
7) Drink Lots of Water.
Maintaining a high level of hydration throughout will help stop food cravings and the urge to drink something sugary. Feeling thirsty can lead to us to eating when all our bodies really want is water.
8) Eat Good Fat
Fat is essential and it’s an integral part of every cell in our body. Fat comprises about a third of our brains. Eating fat is fundamental to our health and well being. Among its many roles, fat is crucial to maintaining adequate hormonal balance, stabilizing blood sugar, increasing immunity, supplying energy, and controlling hunger. Examples of good fat are olive oil, coconut oil, nut and seed oils and real butter.
9) Don’t Eat Bad Fat
Trans-fats, hydrogenated fats and interesterified fats (which is another high processed and chemically altered fat). These fats have been chemically restructured and our bodies can’t metabolize them. These fats build up as cellular debris and can eventually damage cells and disrupt their function. Processed fats can increase our food cravings and make us fatter. Read the label on processed foods such as crackers, chips, dressings and baked goods to make sure these fats are not in the list of ingredients.
10) Keep Your Kitchen Stocked with Fresh, Organic Fruits andVegetables.
Start shopping more wisely. Some careful planning will go a long way towards reducing the amount of calories you consume at home when your defenses are down. Toss the junk food and restock your cupboard and fridge with nuts, cheese, fruits, vegetables, chicken, fish and other whole foods.
The bulk of your grocery basket should be filled in the produce aisle! When you get those cravings grab a piece of fruit or some veggies.
A craving generally lasts only 8 to 14 minutes. If you are truly hungry this advice is not for you…go eat! But if you’re craving that 3rd piece of pizza, just wait it out. Refusing to give in to a craving will feel somewhat uncomfortable but it will pass, it means the difference between success and failure in maintaining a healthy body weight.
13) Eat Organic
Eating organic provides our bodies with the nutrients it needs and wants. I know I would rather have my food grown in live soil, full of micronutrients, than dried up, chemical laden soil. Most industrial agriculture is pretty scary. Foods grown in rich earth gives us more of the nutrients our bodies need, keeping all our systems in balance, including the endocrine system which help with cravings.
14) Eat Enough Protein.
Inadequate amounts of protein can result in cravings in between meals. Include eggs, yogurt, milk or nuts at breakfast for a protein boost. For the rest of the day try to incorporate some meat, fish, tofu, beans, cheese or chicken into every meal. 15) Eat a Healthy, Sweet Treat
It’s okay to give into a craving for something sweet. Have a protein shake, whole wheat toast with jam or honey, fruit or yogurt.
16) Eat Dark Chocolate
Dark chocolate is believed to release brain chemicals that aid with fighting depression and it satiates our appetites, reducing food cravings. Independent studies show that dark chocolate has tremendous health benefits. People with food cravings may benefit from the healthy flavanoids and antioxidants found in dark chocolate. Flavonoids also help relax blood pressure and balance certain hormones in the body.
17) Beware of Alcohol
Not only is alcohol filled with empty calories, it can increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.
18) Change Your Environment
Brighter is better in the dining room, or on the couch if you tend to munch in front of the TV. Dim lights lower inhibitions of all kinds, whether you’re making a move on Sara or Sara Lee.
One of my dearest friends started taking anti depressants and within 6 months had gained 25 pounds! Her doctor had warned her about this side effect and she decided to take them anyways. I don’t think all doctors are as forth coming about this as they should be. Ask questions.
20) Stay Busy
Get busy. Many people convince themselves that they’re hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work.
Eating is a great way to pass the time, and a great way to push out of all your clothes. Spend free time being active, take a class, volunteer, read. Go learn something fun and exciting like flying or skydiving. Maybe You’ve always wanted to learn how to sew or garden?
21) Ask For Help
Tell your family, friends or roommates about your desire to change your eating habits, supportive relationships are required. Developing new eating patterns or eliminating certain foods from your diet can be a shock to your system. It always helps to have a little emotional backup from people who care about you. If you don’t currently have a support network, start building one.
22) Do Not Eat High Fructose Corn Syrup
Fructose doesn’t register in the body metabolically like glucose (sugar). Real sugar kicks off a cascade of biochemical reactions that increase insulin, enabling sugar to be used for energy. Sugar also releases a hormone (ghrelin) that regulates appetite and fat storage. If you eat sugar, your body recognizes it and converts it into energy but not so with Fructose! Fructose doesn’t stimulate insulin production, leptin or ghrelin…all the hormones and chemicals that send signals to your brain that you’re satified. High Fuctose corn syrup is a leading cause of obesity.
Published by molly on March 13th, 2009 in Eating Right.
A three year study of 500 Whole Body Vibration users showed an average strength gain of 123%. Considering the users were doing sessions as short as five minutes three times a week, that’s impressive. Average age of participants was 52.
We recommend at least ten minutes a day but hey, do what you can handle. Seems we all have our tolerance limit for exercising. Anything you do will help.
Cover this guy’s head with your thumb and tell me how old you think he looks? It’s a great trick.
The latest in fitness is to do your workout in as few minutes as possible. This only makes good sense. And it would inspire those who don’t now workout to hear the words 20 minutes vs. 2 hours. My gosh, what a turn off 2 hours is for most of us. This smart move doesn’t mean you are to get less of a workout. It means you are using your time better. You just need to use the right tools and routines. Circuit training immediately come to mind. Circuit training means doing 4-6 different exercises that reach different muscles without resting between exercises. Mostly these exercises are weight training but you can sprinkle in some running- in- place or jumping jacks or something like that. Do this set three times with a one minute rest between sets. Not only do you save time but studies show you even get a better workout. Now, how can you beat that? Toss in Whole Body Vibration and you get even more benefit. Just stand on the vibrating board and do your compound exercises. These good vibrations simply make your workout more effective.
Resistance training is using you muscles to overcome the resistance you are experiencing. The resistance can be weights or just every day resistance like lifting children or climbing stairs or the weight of you own body in doing pull ups or squats.
Why should you do it? One of the main reasons is your metabolism. Resting metabolism means the calories you burn just resting. The higher your resting metabolism, the more calories you burn.
Muscles burn calories. Resistance training will give you more muscle. Resistance training maintains and builds muscle so you can work harder and burn more calories during activity. Your body will burn more fat. Your metabolism becomes supercharged following a resistance workout. The harder you work the greater and longer lasting this supercharge lasts. Cardiovascular workouts don’t have the after-burn of a resistance workout.
Muscle is very good for burning calories and fat. It’s also very good at making you look good. Not just because you aren’t fat but because muscle gives you shape and definition.
You should do resistance training at least 3 days a week. With circuit training it should only take 15 or 20 minutes. As you get more muscle you can add more weight to work even harder.
Resistance training will build your endurance, will build muscle, will make you lose fat and you will get stronger.
We get a lot questions about Whole Body Vibration. How does it work? What does it do? You could spend an eternity going through the results of a google search. But you don’t have to. We’ve compiled a list of 70 great studies and articles to help answer your questions. Here they are:
The secret to feeling better and living longer is exercise. Regular exercise can prevent diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help maintain independence.
Seniors need resistance training to build muscle and bone. Resistance training keeps the body limber and flexible. It improves balance to reduce the risk of falls.
If you are interested in feeling stronger, healthier and more vital, a strength training program is for you. Strengthening exercises increase the strength of your muscles, maintains and builds bones, improves your balance, coordination and mobility. The health benefits far outweigh the risk of injury, a concern that prevents many elderly people from adding more physical activity to their lives.
Research has shown that resistance exercises are both safe and effective for women and men of all ages, including those who are not in very good health. In fact, people with health concerns benefit from lifting weights a few times each week.
ARTHRITIS RELIEF
Tufts University recently completed a strength training program with older men and women with knee arthritis. The results showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved symptoms of the disease and decreased disability. In the study resistance training was just as effective if not more effective than medications for easing pain. Similar effects of resistance training have been seen in patients with rheumatoid arthritis.
RESTORATION OF BALANCE
As people age, poor balance and flexibility contribute to falls and broken bones. Resistance exercises increase flexibility and balance, which decrease the likelihood and severity of falls.
STRENGTHEN BONE
Post menopausal women can lose 1-2% of their bone mass every year. Results from studies showed that resistance training increases bone density and reduces the risk for fractures.
PROPER WEIGHT MAINTENANCE
Strength training is crucial to weight control because more muscle means a higher metabolic rate. Muscle is active tissue that consumes calories while fat uses very little energy. Strength training is extremely helpful for weight loss and long-term weight control.
BLOOD SUGAR
Studies show that resistance training has a profound impact on helping older adults manage diabetes. In a recent study, resistance training produced dramatic improvements in blood sugar that are comparable to taking medications. In addition, the men and women in the study were stronger, gained muscle, lost body fat, had less depression and felt more confident.
HEALTHY STATE OF MIND
Strength training provides similar improvements for depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely both.
SLEEP IMPROVEMENT
People who exercise regularly fall asleep more quickly, sleep more deeply, awaken less often and sleep longer. As with depression, the sleep benefits obtained as a result of resistance training are comparable to treatment with medications but without the side effects or the expense.
HEALTHY HEART
Studies have prompted the American Heart Association to recommend resistance training as a way to reduce risk of heart disease and as therapy for patients in cardiac rehabilitation programs.
Scientific research has shown that resistance exercise can slow the aging clock. Studies have shown that lifting weights 2 or 3 times a week increases strength by building muscle mass and bone density.
One 12-month study conducted on postmenopausal women showed 1% gains in hip and spine bone density, 75% increase in strength and 13% increase in balance with just 2 days per week of strength training. The control group had losses in bone, strength and balance. Strength training can also have a profound effect on reducing falls, the number one cause of death in the elderly.
Chances are you or someone you know has provided TMI by way of Facebook’s 25 Random Facts About Me. Given that most people don’t actually know every one of their Facebook “friends,” it’s pretty amazing what people will share. Facts like “sometimes my pee smells like Cheerios.” Really???? Thanks for that. Cheerios used to be a part of my healthy breakfast.
Maybe the people who started this chain letter of over-sharing are on to something. Over 5 million posts went up in ONE week! In that spirit, I’ve come up with my own list. 25 things you should know. Hopefully, this one will be informative (but not too informative) and it won’t get you fired or divorced.
1. A kick-ass iPod mix makes exercising a lot more fun. This one was voted on by 1000 readers of Self Magazine. This one is totally awesome too!
2. You can make happy hour healthier by adding anti-oxidant rich fresh fruit or fruit juice to your cocktail. And limiting your intake to two. Better for your health and it will prevent you from over sharing. Or kissing that married guy in the next cubicle. Again.
3. According to the American Journal of Public Health, woman who are happy with their appearance regardless of their weight, are sick 30% less often than those pining away for an unrealistically skinny body. Focus on how you feel, not how you look. Looking like a celebrity is a full time job. So unless you can quit your’s and pay some guy in spandex to tell you what to do all day, it’s time to surrender the fantasy.
4. A dog is a great motivator. A puppy will not let you be lazy. You will walk every day. Walking is a great way to start exercising. And you’ll walk. A lot. Whether you want to or not. And sometimes at night. In the middle of the night. Anyway, you won’t be lazy. Ever.
5. Looking up at a television while running on a treadmill shifts your weight making it harder to run. Load up an iPod with kick ass tunes instead. Listening to music while running can help distract you from how tired you are. Most people exercise 15% longer when they are listening to music.
6. Tanning and tanning beds can cause skin cancer, but the Journal Cancer found that aesthetic issues were scarier for most people. Fear of wrinkles and brown spots reduce tanning bed use by about 35%. Kind of troubling that people are more worried about their looks than the big C. Whatever works I guess. Embrace your pale already people! Orange isn’t pretty.
7. Your running shoes need to be replaced every 350-500 miles. Treat yourself to a new pair.
8. Not enjoying your workout? Try something new. Biking is a great workout. Need a bike? Visit Kona Africa Bikes. For every 2 bikes sold, one is donated to a health care worker in Africa. It will be used to carry supplies to HIV/AIDS patients.
9. You can join FitFiend.com for free. Post questions, browse products and network with other people who are talking about fitness. Finally, you can use your computer for something other than stalking your ex.
10. Pressed for time? Try Crossfit. It takes less than 20 minutes. Your workout is their warmup… not for the faint of heart.
11. Remember how your mother always told you to sit still and quit fidgeting? Well, you probably didn’t listen to her then and you shouldn’t now. A study by the Mayo Clinic found that lean people spent up to two hours a day fidgeting…. you can burn up to 350 calories a day with that shaky foot that is driving everyone around you nuts.
12. Sun exposure and lack of antioxidants can contribute to macular degeneration. Up your intake of antioxidant rich foods like leafy greens, pomegranates and oranges.
13. Kissing is good for you! Who knew? It can help prevent tooth decay and aging and even burns some calories. Now maybe overdoing #2 won’t be all bad.
14. You should be eating several times a day. An apple, yogurt… something small & healthy. Not only will it keep you from becoming so hungry that you pig out at dinner, but it also keeps your metabolism at a higher rate.
15. You probably know that organic produce is healthier for you and the planet, but maybe you can’t always afford the higher prices. A good rule of thumb if you want to save money is to skip organic for anything that you peel like an orange or banana. Organic is much more important for things like greens or apples.
17. Catechins, an antioxidant found in tea, may help increase fat burn. Green and white tea contain the most. Another reason to give up that $6 drink from Starbucks that has more calories than you need in a whole day. Mocha-chocha-latte-no-no :(
18. One of the best ways to increase your metabolism is by working your lower body. Your legs and butt have a big muscle mass and working this mass increases energy, raising your metabolism post-workout. So, stop saving for that butt implant and get moving!
19. Want to get in shape and do a good deed? Sign up for the Avon Walk for Breast Cancer today. Money raised goes to the uninsured and under-insured for screenings and treatment. It also helps fund research.
20. Marijuana is being used to treat anxiety. Sounds a lot better than the multitude of side effects that come along with pharmaceutical “cures.” Of course, I’m not encouraging you to do anything illegal ;)
21. Your body is made up of 60 to 70% water. Water helps regulate your body temperature, transports oxygen throughout your body, removes waste and cushions your joints. To get an idea how much you should be drinking, divide your body weight in half. That number is the number of ounces you should be consuming. Add 8 more ounces for every 20 minutes of activity. And if you drink alcohol, drink at least the same amount of water. And, no, the ice in your cocktail doesn’t count.
22. Do you keep telling yourself, “I’ll start that new workout program soon” or “I’ll start eating better next week?” You could have “Someday Syndrome.” The name is a little silly, but the tips for getting past it are clever and totally doable.
23. One of the best things you can do for yourself at work is to bring your own lunch. Sandwiches and salads (dressing on the side) travel pretty well. And you can avoid the mid-day drive through run and the late afternoon vending machine assault.
24. Soda is terrible for you. Even diet soda. I’ll have the double bacon cheese burger, large fry and diet soda. C’mon, who are you kidding? You should be drinking water, but if that isn’t strong enough for you, here are some healthier alternatives.
25. Sometimes it’s important to give yourself a break. Don’t push too hard. Which is what I’m doing with this lame excuse for a 25th Random Thing.
We are all feeling it. Everyone I know has been affected by this economic crisis and there’s nothing we can do except ride it out. So what’s the best prescription to get you through these ailing times? Exercise! It doesn’t matter why you feel stressed out, there’s no better way to deal with those negative thoughts than working up a good sweat.
All exercise, but particularly weight lifting and interval training can significantly reduce stress, anxiety and depression. Intense bursts of excursion that leave you breathing hard, are the most effective for relieving worry. Exercise also helps you sleep better and a good night’s sleep is vital to managing stress.
Everybody understands that humans weren’t designed to sit around all day. Our bodies and our brains need that boost of hormones that our bodies release during exercise (epinephrine, norepinephrine and dopamine to name a few) and exercise regulates the stress hormone cortisol which can make us feel miserable. Based on the bodies physiological responses to exercise, it’s obvious that this is precisely how we were designed to manage stress. We spent millions of years evolving to be in constant motion, I find it surprising that exercising 30-60 minutes a day can provide all the movement we need to thrive and stay happy. With such a small amount of time required to dramatically improve our quality of life, it’s amazing that so many people make excuses not to.
You may feel powerless in terms of your home life, your finances, or your politics, but there is a way to add a silver lining to almost everything we experience. Our brains have given us a natural gift for coping with stress and we should all be taking advantage of it!
Numerous studies show resistance training and Whole Body Vibration can help you age well. They improve everyday physical function, lower blood pressure, ease pain, build bones and muscle and help relieve anxiety. Doing these exercises 3 or 4 times a week will help you sleep better.
A cheery outlook may extend your life. The effect of happiness is strong. It can protect you from becoming ill. People who report being happy are more likely to enjoy good health.
Stay strong as you age by eating potassium-rich vegetables like potatoes and leafy greens – and fruit such as bananas and papayas. Studies show people 65 and older who ate a lot of these foods kept more lean muscle tissue than those who ate less. That’s important because most of us lose 4 or 5 pounds of muscle a decade after age 65, This muscle loss can lead to falls. Eat 5-9 servings of fruits and vegetables each day. Monitor your use of salt, which reduces potassium. Read #1 again. You can gain bone and muscle by doing resistance training and whole body vibration.
People who eat fatty fish just 1 day a week are 50% less likely to develop age-related macular degeneration, the leading cause of blindness in older adults. Good sources include herring, salmon, tuna, trout and sardines. Strive to have 2 servings a week.
Pets help our immune system. They make us happier and more active. Lots of dogs and cats at shelters everywhere need a good home. Give them one.
All nuts are good for you. Eat plenty of pecans, almonds, cashews, walnuts and filberts.
Sitting for long periods is a new thing for the human body, and it causes all kinds of problems! Poor health, in most cases, is usually caused by a sedentary lifestyle. Health conditions like back pain, arthritis, osteoporosis and even cancer can be prevented by keeping your body strong.
Consider keeping a resistance band or dumbbells at your desk. Squeeze in a quick upper and lower body exercise between calls or emails. If you feel like you have enough privacy, do a couple sets of push ups and lunges for an effective whole body workout, you won’t need more than 15 minutes to do 2 or 3 sets. This could be done on a break, lunch or in between meetings.
Exercise increases endorphins and serotonin and that will cut down on your food cravings. Mood can have a serious effect on how much we gobble down so getting
Eating whole foods provides more vitamins, minerals, fiber and antioxidants to your diet. If your body’s getting the proper nutrition, it’ll go a long way towards reducing food cravings.
Breakfast
7) Drink Lots of Water.
Start shopping more wisely. Some careful planning will go a long way towards reducing the amount of calories you consume at home when your defenses are down. Toss the junk food and restock your cupboard and fridge with nuts, cheese, fruits, vegetables, chicken, fish and other whole foods.
A craving generally lasts only 8 to 14 minutes. If you are truly hungry this advice is not for you…go eat! But if you’re craving that 3rd piece of pizza, just wait it out. Refusing to give in to a craving will feel somewhat uncomfortable but it will pass, it means the difference between success and failure in maintaining a healthy body weight.
Inadequate amounts of 
Dark chocolate is believed to release brain chemicals that aid with fighting depression and it satiates our appetites, 
Not only is alcohol filled with empty calories, it can increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. 
Get busy. Many people convince themselves that they’re hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work.
Fructose doesn’t register in the body metabolically like glucose (sugar). Real sugar kicks off a cascade of biochemical reactions that increase insulin, enabling sugar to be used for energy. Sugar also releases a hormone (ghrelin) that regulates appetite and fat storage. If you eat sugar, your body recognizes it and converts it into energy but not so with Fructose! Fructose doesn’t stimulate insulin production, leptin or ghrelin…all the hormones and chemicals that send signals to your brain that you’re satified. 
A three year study of 500 Whole Body Vibration users
manage stress. We spent millions of years evolving to be in constant motion, I find it surprising that exercising 30-60 minutes a day can provide all the movement we need to thrive and stay happy. With such a small amount of time required to dramatically improve our quality of life, it’s amazing that so many people make excuses not to.