Change Your Body Empower Your Mind

Hey there,

I've been reading Jon Benson's fitness newsletter "F I T 365" and I'm really enjoying it.

I thought you might enjoy it as well. Here is my "Fit Friends" link --

http://www.fit365online.com/friends/go.php?ref=8784

Talk soon,

John

About your health...

Jack LaLanne "The Godfather of Fitness" was so far ahead of his time... 3 key rules Jack believed were:

1. cut out processed foods
2. cut out sugar
3. exercise
   

Of course doing only 3 things is too simple to work, right??

* It's interesting to note that numbers 1, 2, 3 have became increasingly worse in North America every year since around 1950 or so. Much of the rest the rest of the world is now following the North American lead (Asia, Australia...) and breaking these 3 rules as well... obese people are everywhere.

Jack LaLanne is 94 years young and going strong. That in and off itself says a lot about his approach to fitness.

These old black and white videos from the 1950's are more true today then ever. Even if you disagree with a few things here and there... keep in mind the big picture of his well
message.

Watch them and you will see what I mean...

Stop being so Tired

Sugarholics

Sample Meal Plan

Body and Mind Connection

Worry

Problems

Watch them all this videos on Youtube

it will be the best time you spend today.

Hang On To Your Dreams

This is the story of Stevie Zee, a motivational documentary about a man and an athlete with cerebral palsy. If Stevie can go for his dreams with cerebral palsy, what is stopping you? Go for your dreams and never give up!

Pass the Broccoli... it's good for what ails you

The Crown Jewel of Nutrition

Broccoli is known as the "Crown Jewel of Nutrition" for its vitamin-rich, high in fiber, and low in calorie properties. Not only does broccoli give you the best vegetable nutrition available, it also gives you many ways to lead a healthier, longer life. Heart disease is the number one cause of death in the United States with cancer as the second, and broccoli gives you many ways to help fight and prevent these and other diseases.

Broccoli and Cancer

Cancer is the second leading cause of death in the United States. Unfortunately, most cases go undetected for years before symptoms appear and that limits the amount of therapies available. The best medicine is preventive medicine, in the health outlook, and that is where nutrition plays the largest role. Eating a healthy diet, low in fat and high in fruits and vegetables, does not guarantee that you will not become infected with the disease, but it definitely lowers your risk. Broccoli has multiple cancer-fighting properties including vitamin C, beta carotene, and fiber. It is also rich of phytochemicals which appear to offer us protection against certain cancers and heart disease. Indole carbinol and sulforaphane are two different phytochemicals that are found in broccoli.

Antioxidants and Cancer

A medium size stalk of broccoli provides 220% of your daily value of vitamin C. That same medium stalk of broccoli provides 15% of your daily value of vitamin A, in the form of beta carotene (% Daily Value is based on a 2000 kcal diet). Both vitamin C and beta carotene are antioxidants, which is a substance that can reduce and prevent the damage caused to human cells by free radicals. Free radicals are a "toxic" byproduct of everyday metabolism, but in excessive number, free radicals may be a factor in diseases as cancer, arthritis, Alzheimer's, and heart disease. A study done by Dr. Harman of the University of Nebraska College of Medicine, suggests that free radicals play a significant role in the aging process: cataracts, heart disease, and cancer. Dr. Robert Russell of the Center on Aging also stresses that foods, not pills, are the most reliable source of antioxidants.

Fiber and Cancer

Colon and rectal cancers are the second leading cause of cancer deaths in the US. These types of cancers are also lower in countries where a diet low in meat and high in fiber. Although there is no study showing exactly how fiber prevents cancer, there are a few theories which make a lot of sense. One is that food moves faster and with greater bulk, therefore reducing the concentration of carcinogenic substances in the bowel. The second theory is that fiber reduces transit time through the colon, thereby reducing contact time between fecal carcinogens and the colonic mucosa on the walls of the colon. The last theory is that increased fiber in the diet decreases the amount of bile acids in the intestines and bacterial metabolism to decrease carcinogen production.

Indole Carbinol and Cancer

Broccoli is rich in indole carbinol, which is a substance that breaks down estrogen, and comes from the phytochemical family. Estrogen is a hormone which seems to promote the development of certain breast tumors, among many other physiological functions. Some researchers believe that a cup of broccoli a day is enough indole carbinol to help ward off these tumors.

Sulforaphane and Cancer

Dr. Paul Talalay of Johns Hopkins School of Medicine developed a simple cell-culture test which showed that certain cruciferous vegetables increase the activity of protective enzymes that fight cancer, one in particular was quinone reductase. The responsible chemical in the broccoli that made this enzyme increase is sulforaphane. Sulforaphane is found in cruciferous vegetables, such as broccoli, kale, cauliflower, and brussel sprouts (as well as non-cruciferous vegetables, such as carrots and green onions.

Broccoli and Diabetes

Diabetes, short for diabetes mellitus, is a disease which alters the endocrine system, which controls all of your hormones. It's characterized as an inability for cells to metabolize glucose effectively resulting in hyperglycemia (elevated blood glucose levels). The elevated glucose levels is a direct result of an absolute or relative deficiency in insulin. Broccoli helps battle diabetes because of its high fiber content. Eating a diet high in fiber improves the control of blood sugar and can therefore decrease the need for insulin and other medications. Soluble fiber seems to delay the emptying of the stomach and therefore slows the absorption of glucose in the intestine. If you are diabetic or know anyone who is, eating a high fiber diet only helps control diabetes, it is not a replacement for insulin injections or medications. Please consult your medical doctor or registered dietitian if you have any questions.

Broccoli and Osteoporosis

The University of California's Wellness Letter indicates that broccoli has as much calcium, ounce for ounce, as milk. As mentioned in Mann's Nutrition Report, calcium is an essential mineral in building and maintaining bone mass, as well as controlling muscle functions. It is critical to eat enough calcium rich foods during childhood and young adulthood to build up adequate bone mass. Many adults drink little to no milk at all and that is why there must be an awareness that there are many calcium rich foods other than milk--like broccoli.
At the age of thirty to forty the bone mass density begins to decline, even if you have built adequate bone mass in your younger years. This is even more critical for women because a lack of calcium in the diet, combined with the body's inability to absorb calcium efficiently, contributes to the onset of osteoporosis. Osteoporosis is a drastic loss of bone mass and density that increasingly makes bone more fragile. During and after menopause, woman's estrogen production impairs the bones' ability to retain calcium. Many other lifestyle factors affect this bone mass reduction including exercise, heredity, and drugs. A recent study, according to University of California's Wellness Encyclopedia of Food and Nutrition, found that eating adequate amount of calcium can help reduce the risk of hip fracture by 50 to 60 %. For further inquiry, please consult your physician about other preventative measures or call the National Osteoporosis Foundation at 1-800-223-9994.

Broccoli and Obesity

Broccoli helps fight obesity by being a low-fat, low calorie, highly nutritious vegetable option to any healthy meal plan. Eating lots of broccoli fills you up with the bulk of high-fiber, and without adding extra calories. Broccoli also plays a preventive role in many of the other chronic diseases that come with being obese: diabetes, hypertension, and heart disease. In the United States obesity is a growing concern for both adults and especially children, which is why a healthy well-rounded diet with an exercise program is so critical to follow. Remember, you can't go on a diet......you need to make lifestyle changes.

Broccoli and Hypertension

Hypertension is the clinical term for high blood pressure. High blood pressure is defined as sustained elevated arterial blood pressure measured indirectly by an inflatable cuff and pressure. In correcting hypertension, most physicians will prescribe a diet low in sodium or medication, like diuretics, to control water balance in the body. Sodium restriction is only part of a program to lower your blood pressure. Dr. Louis Tobian of the University of Minnesota believes that most people do not get enough potassium in their diet and says that a lack of potassium can also cause a weakening of arterial wall, leading to potential cardiovascular problems due to the stresses of high blood pressure. Broccoli contains 15% of your daily value of potassium in a 2000 kcal/day diet. Weight reduction, restriction of alcohol, modification of fat intake, an exercise program, stress reduction, and avoidance of tobacco are other therapies for high blood pressure. Broccoli's role is that it's a nutritious vegetable to add to a diet low in sodium, fat, and calories. The goal in controlling high blood pressure is to reduce diastolic blood pressure to below 90 mm Hg ( mm Hg=millimeters of Mercury) and to achieve and maintain arterial blood pressure below 140/90 mm Hg. Please contact your physician or local health clinic to check your blood pressure.

Broccoli and Heart Disease

Heart disease consists of heart attacks, or congestive heart failure, when the heart fails as a pump and cannot deliver and the adequate amount of oxygenated blood to body tissues. Loaded in broccoli, beta carotene lowers the risk of heart attacks. A study done by researchers at Harvard Medical School report that men with clogged arteries who were fed beta carotene supplements suffered half as many heart seizures and strokes as did men given placebo pills. The high fiber content also helps reduce the total blood cholesterol levels, primarily by lowering the LDL or "bad" cholesterol. It has also been reported that the folate content in broccoli, along with the other B vitamin's, help protect against heart disease. They help control homocysteine, an amino acid, which is produced normally in the blood, but has currently been linked as a risk factor for heart disease. Broccoli's role in preventing heart disease is mentioned in all of the articles above: it's full of vitamins and minerals; it's high in fiber, low in fat and calories; and high in calcium and potassium which help with cardiac and skeletal muscle functions. For more information on heart disease please call the American Heart Association at 1-800- AHA-USA1.

Sources Contributing to this section:

• American Dietetics Association, Handbook of Clinical Dietetics. Yale University Press, New Haven: 1992.
• Angier, Natalie. "Potent Element to Fight Cancer Seen in Broccoli," New York Times. March 15: 1992 (1,11).
• Sheldon M.D., Margen. The University of California at Berkeley, Wellness Encyclopedia of Food and Nutrition. Rebus, New York: 1992.
• Zeman, Ph. D., R.D., Frances J., Clinical Nutrition and Dietetics, MacMillan Publishing Company, New York: 1991.

American Killer At Large

There is a killer on the loose and her first name is Obesity.

The U.S. Surgeon General says Obesity kills more people every year then terrorism and calls Obesity "The Terror Within"

Working out a way to chase those blues away

I’ve always been fascinated with the saying “Laughter is the best medicine.” Humor and laughter are associated with happiness and joy, feelings that contribute to mental and emotional well being. So what’s the next best thing to a good old laugh? Exercise, of course!

Any form of physical exercise – jogging, walking, aerobics, sports, swimming, cycling, weight training, yoga, tai chi and other relaxation techniques – is good, not just for your body, but also your soul. The solution to treating depression lies not in the bottles of anti-depressants prescribed by your shrink, but in the fitness regimen set for you by your personal trainer. Swap one for the other and you’ll see a marked difference, both in the way you feel and in the weight of your bank balance.

Exercises and work outs not only enhance your mood by reducing tension, anxiety and sadness, they also improve your confidence and self-esteem and help you deal with stress better. You don’t have to sweat it out for hours together to keep those blues away - a study conducted at the Duke University in Durham, North Carolina found that just 30 minutes of exercise every day was enough to overcome depression. Continued exercise and fitness workouts contribute to preventing depression and keeping you mentally fit.

So what’s the connection between the muscles in your body and the cells in your brain that rule your emotions? Why do your anxiety and stress levels decrease when you’ve had a good workout?

• When you exercise, the body naturally releases endorphins, a feel-good chemical that tells the brain to feel happy. Endorphins are your body’s natural painkillers.

• Exercising increases your energy levels which helps you sleep better, and as a result, keep away depression and anxiety.

• Relaxation techniques like yoga and tai chi provide time for introspection and help you achieve focus and inner peace.

• Playing a sport that involves more than one person lets you bond with the rest of your teammates and induces a sense of belonging and well-being.

• Exercise routines, when maintained regularly over a certain period of time, lead to weight loss and improved fitness. Looking good contributes significantly to feeling good about yourself and carrying yourself confidently.

• Once you feel the scales beginning to reflect your efforts at the gym or the jogging track, you automatically wish to maintain the figure you discovered hidden beneath all that flab. This will push you to switch to a healthy diet that helps you stay slim and fit. Eating food that is low in fat and high in protein makes you feel good about yourself as opposed to binging on junk food when you’re depressed and feeling worse once the deed is done.

Happy exercising!

This article is contributed by Sarah Scrafford, who regularly writes on the topic of Care Plans. She invites your questions and writing job opportunities at her personal email address: sarah.scrafford25@gmail.com.

Is Saturated Really Fat Bad For You?

Public Service Announcement

Is Saturated Fat Bad For You?

Is dietary fat, especially saturated fat, bad for you?

Here's a couple of videos I found on youtube I'd like to share with you.

Watch Video #1.

Watch Video #2.


Note: they don't teach you this stuff in school or on TV.

Video Summary: 4 Things you should know!

(An education in UNcommon sense)

1. Saturated animal fat is good for you. Do you really think animals in the wild follow a low saturated fat diet.

2. Cholesterol is required for proper hormonal function. Throw out the cholesterol drugs and eat an egg yolk

Still with me... take a deep breath!

3. Bread and grains make you fat. For how many years in history did humans really eat wheat. You can do your own research. Take a look at how well the high grain diet has worked in North America and many other areas.

4. Processed vegetable oils will kill you. The word vegetable should not even exist here. Step away from the Golden Arches.

This message need to get out. Far too many people are on harmful drugs when nothing is wrong with with them.

In many cases a lifestyle change consisting of healthy natural foods, elimination of toxic food and other products plus and regular exercise program will eliminate many problems in which we are prescribed drugs.

What do you have to loose except some health problem? Shame on big brother for telling us natural things are bad for us.

Pass this on to the victims of government deception. After all it's good for your health.

Must Watch Videos: @ FatHead-Movie.com No-Bologna Facts
	There's never been a single study that proves saturated fat causes heart disease.
	As heart-disease rates were skyrocketing in the mid-1900s, consumption of animal fat was going down, not up. Consumption of vegetable oils, however, was going up dramatically.
	Half of all heart-attack victims have normal or low cholesterol. Autopsies performed on heart-attack victims routinely reveal plaque-filled arteries in people whose cholesterol was low (as low as 115 in one case).
	Asian Indians - half of whom are vegetarians - have one of the highest rates of heart disease in the entire world. Yup, that fatty meat will kill you, all right.
	When Morgan Spurlock tells you that a McDonald's salad supplies almost a day's allowance of fat, he's basing that statement on the FDA's low-fat/high-carbohydrate dietary guidelines, which in turn are based on … absolutely nothing. There's no science behind those guidelines; they were simply made up by a congressional committee.
	Kids who were diagnosed as suffering from ADD have been successfully treated by re-introducing natural saturated fats into their diets. Your brain is made largely of fat.
	Many epileptics have reduced or eliminated seizures by adopting a diet low in sugar and starch and high in saturated animal fats.
	Despite everything you've heard about saturated fat being linked to cancer, that link is statistically weak. However, there is a strong link between sugar and cancer. In Europe, doctors tell patients, "Sugar feeds cancer."
	Being fat is not, in and of itself, bad for your health. The behaviors that can make you fat - eating excess sugar and starch, not getting any exercise - can also ruin your health, and that's why being fat is associated with bad health. But it's entirely possible to be fat and healthy. It's also possible to be thin while developing Type II diabetes and heart disease.
	Saturated fat and cholesterol help produce testosterone. When men limit their saturated fat, their testosterone level drops. So, regardless of what a famous vegan chef believes, saturated fat does not impair sexual performance.