28 Simple & Natural Ways to Detox your Body (First 10)

28 Simple & Natural Ways to Detox your Body (First 10)

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We hear so much about cleansing and may wonder just how beneficial it can be. A proper cleansing or good habits for naturally detoxifying the body can really help you to achieve amazing health benefits. The notion of a simple detox program should be integrated into a healthy lifestyle to give you the best results.

Just as you focus on the foods that you eat and proper exercise, there are many other elements to living your best and healthiest lifestyle. Not only do these things factor into detoxifying your body, but there are other simple and highly effective ways to do so as well. We take a look at the 28 simplest, most natural, and undoubtedly most effective ways of getting the bad toxins out and welcoming in the elements that your body needs.

28 Natural Ways to Detox Your Body- the best resource for cleansing tips.

1. Replace a meal each day with a detoxifying smoothie:

Though you never want to go to extreme measures where your diet is concerned, there are some ideas that can work wonders. When it comes to naturally cleansing the body a great measure can be to replace one meal a day with a detoxifying smoothie. This isn’t extreme and won’t cause any harm, but it can be exceptional for getting rid of the substances that your body doesn’t need.

It’s important not to jump on the bandwagon for the more extreme measures and to opt for a smoothie that uses natural ingredients at the core. Rather than turning to a premade concoction or chemically enhanced smoothie, just turn to natural foods that will get you cleansed properly. This can not only help with weight loss, but also with keeping the digestive system working the way that it should.

Turning to a smoothie for one of your meals is a great way to jumpstart your metabolism and to kick your digestive system into overdrive. You will notice that natural energy that you feel and you will also enjoy that some of the symptoms that you suffer with daily are gone with this natural boost.

A good recipe follows that incorporates natural and healthy ingredients that will promote digestion, introduce fiber, and help you to perform a cleanse in a regular and natural way.

Green Smoothie

• 1 cup kale or collard greens firmly packed, stems removed, coarsely chopped (4 ounces)
• 1 Granny Smith apple, coarsely chopped
• 1 ripe banana.
• 1/2 cup loosely packed fresh flat-leaf parsley leaves

Combine kale, apple, banana, parsley, and 2 1/4 cups water in a blender; blend until smooth.

If the mixture is too thick, add a little more water.

detox smoothie

2. Turn to organic foods when possible:

While you don’t have to eat only organic, there are certain foods where this is a necessity. The food list known as the “Dirty Dozen” contains a list of foods where pesticides and preservatives can build up and therefore be consumed and ingested by you during digestion.

The rule of thumb generally goes that if you eat the peel or the outside of the fruit or vegetable that you should really opt for organic. Strawberries, apples, and tomatoes are good examples of the types of foods where organic really does matter.

When you choose the right organic foods then you avoid the toxins that can be harmful to your health. This is a simple way of detoxifying the body and all it takes is making good choices at the grocery store.

Be diligent about knowing which organic foods really count, reading labels, and staying away from foods that could harm you. Making healthy choices like this will really help you to get rid of toxins that you were previously ingesting, and get your body to a much cleaner and healthier point.


3. Get a good and intense massage:

We tend to think of massage as a relaxing luxury, which of course it can be in some instances. Though massage can certainly be a nice luxury or way of treating yourself, it also happens to be a good way of detoxifying the body as well. It’s all in the type that you get and the way that you use this to better your health and your life.

Suffice it to say that if you are interested in getting rid of toxins in the body, you absolutely have to get a good intense massage that focuses greatly on the pressure points within the body. A typical Swedish massage is good, but something more intense and focused like a Sports massage can work even better.

You want to get deep into the muscle tissue to make this work for you. When you push on these pressure points or spots where toxins tend to build up, then you give them a chance to release. This helps you to naturally detox the body and get rid of the things that may have been making you sick.

Be sure that this comes from a registered massage therapist and that they know what they are doing in terms of ridding the body of toxins. To make it work effectively you want to drink a lot of water afterwards to flush out the system and be sure that the toxins leave the body immediately. Get into this as a regular habit and you will feel a very positive effect from it, above and beyond relaxation at the core.

4. Drink far more water:

Even if you think that you are drinking enough water in a day, take your intake to a whole new level. If there is one thing that can easily and naturally help you to detox your body, it’s definitely water. We tend to think that we’re drinking enough when we really need to increase our intake dramatically.

Water can help to flush out your system naturally, and if you drink enough if it then this happens routinely. Proper water intake can contribute to clearer skin, properly functioning organs, and a more effective circulatory, respiratory, and digestive system. So this one simple substance can offer great help to our entire body and the way that it functions.

Forget all the rules that you have heard through the years about how much water is enough. Eight glasses in the minimum, so it’s time to dramatically increase your intake if you want the best health benefits. Water should be your drink of choice and should be your choice with meals, as well as before and after. You will see some of the health benefits readily and enjoy some of the longer term ones down the line.

5. Replace the morning coffee with green tea:

A little caffeine is okay, but you do want to be careful about how much you take in throughout a day or week. You also want to be careful about where you get your caffeine from and how much you take in at any one time. Though an occasional cup of coffee is fine, if you are after detoxifying the body, then you want to change things up a bit.

Green tea offers important antioxidants that our body needs in the most natural form. It offers a slight caffeine boost that can help to get you jump started n the morning, just as coffee does. So if you choose to replace your morning cup of coffee with a cup of green tea you still get a caffeine boost and some actual health benefits as well.

Learning to detox the body doesn’t have to be complicated, but it does mean that you will have to make healthy choices that really work for you. This means that you will have to make some adjustments, but they are well worth it.

If you can lean to embrace green tea as one example you are getting a healthy boost of caffeine that naturally helps with detox and gives you some very important antioxidants you need to stay healthy in the short and long term.

Switch from Coffee to Green Tea

6. Get in more exercise and sweat it out:

We all know that exercise is an essential part of a truly healthy lifestyle and that it helps with weight loss—but there is much more to it than that! When it comes to naturally and effectively cleansing the body, exercise can be a great option to turn to. Though many people don’t think of exercise in this manner, it can be what helps you with the cleansing process dramatically.

When you are exercising you are not only helping the body to shed fat and excess weight, but you are also helping to get rid of toxins that may build up. As you sweat these toxins can come out and therefore the cleansing is taking place. Not only that but you are also helping with digestion, circulation, and to keep the organs functioning as they should with a challenging fitness regimen.

The perspiration, the breathing, and the movement all help the body to achieve fitness and also to get rid of the bad and potentially harmful substances that have built up over time.

If you opt to make exercise a regular function in your life, then you can assist the body in the cleansing process on a regular basis. So sweat it out at the gym, not only because it makes you feel good and releases the best hormones, but also because it can help you to naturally cleanse in the process.

7. Try acupuncture for a truly balanced body:

This is one of the best forms of cleansing, but few of us know much about it. Acupuncture is a part of holistic medicine that may help to naturally heal some of your biggest health problems, while also helping you to cleanse any blockages of toxins in the body.

Here’s how it works:

-You may have heard of it but felt unsure about trying it. Even if you have never heard of it, welcoming acupuncture into your life can be a real lifesaver. Not only can this ancient practice help you with ailments or medical conditions, but it can be an excellent way to naturally cleanse the body.

-This practice has been around for centuries and is a main component in Eastern world medicine. As a patient lies down, small needless are placed at the surface of the skin in areas that may be blocked or causing pain or discomfort. Though it may not sound like it, this can be a very relaxing process and show results almost instantly.

-It’s important to go to a licensed acupuncturist who really knows what they are doing, and when you do you will love what this does for you. Many have sought out acupuncture for everything from fertility issues to sinus problems to injuries.

– It works by helping to release zones in the body that may be blocked due to toxins or other harmful substances that can contribute to health problems.
This is a holistic practice and highly effective. You will feel better almost instantly and when it comes to a natural cleanse, this can be one of the best tools out there.

-Take the time to find somebody that you trust and then welcome acupuncture into your life for an excellent way of cleansing, purifying, and getting rid of what ails you in your health and your life.


8. Eat more fiber in its most natural form:

You’ve probably heard it time and time again that you need to be eating more fiber in your diet. Not only is this part of a healthy diet that will contribute to weight loss, but it’s also an essential way of cleansing the body in its most natural form. Fiber can be an excellent supplement for a variety of reasons, and cleansing is just one of them.

Our bodies, particularly our digestive tracts, tend to hold onto substances that enter after time. This may be toxins, preservatives from foods that we eat, or just waste that is not being properly disposed of by the body. Whatever the cause, the end result is that you may feel bloated, weighed down, unusually tired, and therefore health problems may result out of this.

When you introduce a proper serving of fiber into your diet, it helps to keep the digestive tract working properly. This means that all toxins, excessive waste, and anything else that has built up in the digestive tract will move through rapidly. You feel healthier and your digestive process works in the way that it is intended to.

There are some great fiber supplements out there, but you should try to eat it naturally whenever possible. Fresh fruits and vegetables, beans and legumes, and whole grains are all excellent sources of fiber.

Start slowly to avoid adverse effects, but when you become regular with your bowel movements you will know that cleansing is happening and the body is working in the way that it is intended to.

detox box

9. Try fasting for a day or two:

You don’t have to go to extreme measures as so many cleansing programs will tell you to do. Simply fasting for a day or two and replacing foods with natural juices made from fresh fruits and vegetables can really help. You don’t have to do this often, but you should make it a priority in your life.

When you give your body a chance to rest in this capacity, then it has time to recuperate and rejuvenate. The organs don’t have to be focused on digestion and breaking down food and potential toxins. So as they rest they have a chance to recharge, and that means that you are going to come back from this with natural energy and a more effective digestive system.

Perform a fast like this when you have some time at home and can be away from any food temptations. Try do perform this on a weekend where it’s much easier for you to fast and to let the body rest and recharge. You will be surprised at how much natural energy you feel and how much better you feel afterwards.

10. Get in more sleep each night:

You may look at sleep as a luxury, but it’s an important part of a healthy lifestyle. Without proper sleep you can gain weight, you may have a compromised immune system, and of course you lack natural energy. Sleep deprivation is unfortunately all too common as we put this off in the interest of getting other things done.

The problem is that lack of sleep can catch up on you after awhile. The body wears down and this shows through in a compromised immune system that means you get sick more easily.

You also have a lack of willpower and lack of energy to make healthy choices for yourself when you feel exhausted. You are ultimately not taking care of yourself in the proper way—and that’s not good for your health or your ability to naturally cleanse.

When you try to get 7-8 hours of sleep each night you give your body a chance to rest and recuperate. This is not a luxury but an important way that your body rebuilds and prepares for the activities that you have ahead the next day.

It’s imperative to rest and take care of yourself in this manner not only to function properly, but to keep the bad and harmful substances out as well.


Gut bacteria linked to obesity, other illnesses, study shows

Gut bacteria linked to obesity, other illnesses, study shows

Published August 29, 2013

  • 640_DigestiveSystem.jpg

Individuals who lack key species of so-called “good” bacteria in their intestines are more prone to obesity and associated diseases such as diabetes, heart and cholesterol problems, according to research published Wednesday.

The findings may hold new clues to help tackle the world’s obesity epidemic, which is predicted to affect more than 700 million people in 2015, a rise of 300 million in a decade, its authors said.
An international team of researchers compared the intestinal germs found in 169 obese Danes and 123 non-obese counterparts.

“We were able to distinguish between two groups based on their intestinal flora — people with a large richness of bacterial species in their intestines and people with a few less bacterial species,” said Jeroen Raes of the Flemish Biotechnology Institute (VIB) in Brussels.

Twenty-three percent of the sample had “low bacterial richness.”

They turned out to be more likely to be obese — but not exclusively so — and to develop obesity-linked diseases.

The snapshot showed that the “high richness” group had on average 580,000 different genes in their intestinal bacteria.

Among the “low richness” group, there were just 360,000 different genes.

Six bacterial species appear to play the key role in promoting this diversity.

Further research is needed to develop these early-stage discoveries and see if they apply to other races and populations.

The hope is to develop “specific bacterial markers” to identify people at risk and even bacterial treatments to prevent weight gain, said Stanislas Dusko Ehrlich of France’s National Institute for Agricultural Research (INRA), who coordinated the two studies published in the journal Nature.

Read more: http://www.foxnews.com/health/2013/08/29/gut-bacteria-link-to-obesity-illnesses-study-shows/?intcmp=obnetwork#ixzz2dTwpXZJg

52 Ways To Lose A Pound A Week

The first 23 of 52 here, more next week.


52 Ways To Lose A Pound A Week

An entire year’s worth of personal, winning weight loss, and keep-it-off tips from Prevention readers

By Anne Alexander

You can acheive weight loss and keep it off forever. How can I be so sure? Besides mountains of research from leading experts, there are thousands of Prevention readers who have successfully done it. Over the years, their letters and e-mails have been filled with practical tips, as well as the pride and pleasure of people who feel great about themselves. They can run, jump, play on the floor with the kids, wear sexy clothes—newly empowered to do whatever they want.

That’s why I decided to create the book Win the Fat War, a collection of stories and successful strategies for permanent weight loss.

Here are some useful tips that will inspire you:

Believe in Yourself

1. Ditch all-or-nothing thinking. Every time that Sandra Wadsworth, 41, attempted weight loss, she’d quit at the first slipup. “But I finally lost 20 pounds when Weight Watchers helped me see that I wasn’t a bad person. Everyone makes mistakes. The key is to learn from them.”

2. Start with a bang. At 315 pounds, Kelly Feick had long hidden behind her blond, waist-length hair. But when she decided to take a risk and cut it, her courage to change sparked a sense of purpose and commitment. Kelly, 32, began eating healthier and walking every day. In 1 year, she dropped from a size 30 to a size 4. Pounds lost: 185.

3. Seize your strength. “I stopped telling myself that I was destined to be overweight forever,” says Adrienne Sussman, 52. “I accepted that whatever was broken, I had the power to fix.” To get comfortable with yourself, stand in front of a mirror completely naked every couple of weeks. Find one body part that you like—even if it’s your elbows! When Adrienne stopped berating herself, she shed 30 pounds.

4. Make a dream book. “Before I could change my body, I had to change my thinking,” recalls Sonia Turner, 43. “To build my confidence, I created a scrapbook of people exercising and overcoming adversity. I included a photo of my husband’s company Christmas party. I’d always stayed home because I was embarrassed, but I announced, ‘Next year, we’re going.'” When the holidays rolled around, Sonia had lost 135 pounds. She and her husband danced the night away.

5. See a pro. At age 50, George Trott was diagnosed with diabetes and heart disease. That news got him to trim down 40 pounds, but he needed to lose more. On the suggestion of his daughter, he visited a dietitian who helped him fine-tune his diet. He finally shed all the necessary pounds, and his subsequent blood tests improved too.

6. Be flexible. Kris Roberts’s schedule didn’t allow her to set up a rigid exercise routine. So Kris, 37, took a different approach. “I did whatever was most convenient. My only goal was to do something to raise my heart rate and work up a sweat every day—even if only for 5 minutes.” Her flexibility kept Kris motivated to exercise and enjoy it. She’s maintained her 50-pound weight loss for 10 years.

7. Don’t blame it on age. Connie Bissonnette, 58, had given up, believing that weight gain was a normal part of aging. Her son proved her wrong. “He said, ‘Just give me 10 minutes, three times a week,’ ” Connie recalls. “He devised a workout of exercises such as seated leg lifts and wall pushups that I did at home.” Connie began enjoying the exercises and eventually worked her way up to a 30-minute routine. Pounds lost: 41.

8. Step away from the scale. By the time Kym Hubert’s weight reached 245, the 41-year-old was checking her scale three times a day. Desperate to help, her husband smashed the scale. “It was depressing having my ‘addiction’ taken away,” she says. But she started focusing on a new weight loss interest: walking. When Kym finally weighed herself a year later, she’d lost 80 pounds.

9. Personalize your plan. Dozens of weight loss plans had failed Lisa Douglass, 29, so she created her own. “I decided to be responsible for my choices,” she says. Lisa scoured exercise and nutrition materials, chose the best advice, and developed her own program. She went from 280 pounds to 160 over a 2-year period. “Even though I still make bad choices occasionally, I like the fact that I’m making them,” she says.

Set the Right Goals

10. Build on success. More than 10 years ago, Marlene Dropp, 54, took her first walk around the block in an effort to lose some of her 200 pounds. She set a goal of 5 miles a day. When she achieved that landmark within 2 months, she came up with a new goal: to cover a mile in 13 minutes. She did that easily and lost 50 pounds in 2 years. Then Marlene began entering racewalking competitions–and had the thrill of completing a marathon for her 51st birthday.

11. Use a symbol. Dinah Burnette, 38, hung an expensive black dress on her closet door. At 245 pounds, she couldn’t even pull it over her hips. “I tried it on every 4 weeks. When I eventually got in it, the buttons were 4 feet apart!” she laughs. One year later and 100 pounds lighter, she fit into the size 12 with room to spare. Ten years later, Dinah still keeps her size 24 dress in the closet as a reminder.

Eat More

12. Move to eat. Rick Myers’s choice was this: Eat fewer calories, or burn more with exercise. He chose the latter and took off more than 50 pounds. In the beginning, Rick, 46, could barely walk for 15 minutes at a time. Now he runs about 1 hour every day, covering roughly 7 miles. “I switched from walking to running to burn even more calories,” he says.

13. Fill up. A 50-year battle of the bulge ended when Helen Stein, 73, admitted her love of eating. Instead of cutting down, she eats large salads, big pink grapefruits, whole cantaloupes, and big chunks of watermelon. These make her feel full without the fat or calories piling up. And Helen hasn’t regained an ounce of the 38 pounds that she lost 15 years ago.

14. Seduce your tastebuds. When Alice Layne, 42, traded in pizza for international cuisine, she lost 67 pounds and four dress sizes. “The new tastes transformed my palate.”

15. Get it fresh. Carla Tuckerton, 44, stopped having headaches and lost 20 pounds when she gave up highly processed foods. “Almost everything I ate was processed and loaded with artificial sweeteners or salt. I was practically living on frozen dinners, diet sodas, and sugar-free desserts.”

Now Carla buys fish and chicken from a farmers’ market, shops for organically grown fruits and veggies, and cooks her own meals. Spring water with a slice of lemon has replaced colas, and she drinks her tea unsweetened.

16. Don’t start empty. Susan Carlson, 42, always chose an extra 15 minutes of sleep over a bowl of cereal, until her slim friends advised her to eat breakfast. She started slowly with a slice of toast and a cup of coffee, gradually adding a bowl of cold or hot cereal. Her lunches got smaller, and she stopped snacking on cookies and chips in the afternoon. Pounds lost: 36.

17. Earmark “occasion” foods. Rosemary Chiaverini, 50, lost 87 pounds when she began linking eating to special events. She eats hamburgers and hot dogs only at picnics, popcorn only at the movies, and pasta only on theater nights. “I tie my eating to the ambience of what I’m doing. It gives the food extra meaning,” she says. It also gives Rosemary license to indulge without going overboard.

18. Snack on cereal. Teresa Pucsek’s weight loss stalled because of her apple streudel, a favorite treat that reminded her of her childhood in Hungary. “I had to figure out a way to eat differently but still get that familiar ‘old home’ feeling,” says the 80-year-old. Her solution: sweetened cereal. The sugar satisfies her sweet tooth, and the milk reminds her of her childhood. This satisfying, lower-calorie snack has helped her maintain an 86-pound weight loss for 24 years.

Eat Smart

19. Dine alone. Debbee Sereduck, 38, dropped an astounding 234 pounds when, after preparing dinner for her family, she started taking hers into the living room and didn’t return until everything in the kitchen was completely put away. “This kept me from taking extra helpings or finishing the kids’ uneaten food,” says Debbee. “It also gave me a little quiet time.”

20. Create “The End.” Linda O’Hanlon, 30, never got the “full” signal that makes most people push away their plates. “When I sat down for a spaghetti dinner, I didn’t get up until every last strand was gone,” she says. Instead of relying on her stomach, Linda decided to start measuring her portions. After her brain took charge, she proceeded to drop three pants sizes. Two years later, Linda’s holding steady at 151 pounds and now can eyeball her portions.

21. Read the box. Phyllis Barbour, 70, ate all the right weight loss foods, worked out three or four times a week, and was on her feet constantly. So she was puzzled when her clothes started feeling a bit snug. Then Phyllis picked up a package of her beloved bagels and read the nutrition label. One of those big, doughy delectables equaled four servings of bread. When she checked other labels, she found more of the same. “I saw an immediate difference when I started paying closer attention to serving sizes,” she says. Pounds lost: 7.

22. Check your fluids. For Lent, Jim Gorman, 33, substituted water and club soda for sugary beverages and alcohol. By Easter, 40 days later, he was 20 pounds lighter.

23. Switch your plate. Eating less wasn’t easy for Gretchen Harvey, 32, until she substituted a salad plate for a dinner plate. (The former holds only about 60 percent of the amount of food.) “I was still seeing a full plate of food, so psychologically it didn’t seem that I was denying myself anything,” she says. Gretchen lost 30 pounds.

Skipping Breakfast a Recipe for Heart Disease: Study

Skipping Breakfast a Recipe for Heart Disease: Study

Men who skip breakfast have a 27% higher risk of suffering a heart attack or developing heart disease than those who start the day with something in their stomach, according to a new study. The study confirms earlier findings that have linked eating habits to elevated risk factors for heart disease, the Harvard researchers said.

healthy breakfast

“Men who skip breakfast are more likely to gain weight, to develop diabetes, to have hypertension and to have high cholesterol,” said Eric Rimm, senior author and associate professor of epidemiology and nutrition at Harvard School of Public Health and associate professor of medicine at the Harvard Medical School. For example, breakfast skippers are 15% more likely to gain  a substantial amount of weight and 21% more likely to develop type 2 diabetes, earlier studies have reported.

The new study found that these men also indulged more heavily in other unhealthy lifestyle choices. They were more likely to smoke, engage in less exercise and drink alcohol. “We’ve focused so much on the quality of food and what kind of diet everyone should be eating, and we don’t talk as often on the manner of eating,” said Dr. Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York City. “This study is not even discussing the type of food. It’s just talking about behavior and lifestyle choice. Part of heart-healthy living is eating breakfast because that prevents you from doing a lot of other unhealthy things.”


For the new report, researchers analyzed data culled from a 16-year study of nearly 27,000 male health professionals that tracked their eating habits and overall health from 1992 to 2008. During the study period, 1,572 of the men developed heart disease. The study also found a 55% increased risk of heart disease in men who regularly indulge in late-night snacking. However, the researchers did not consider this a public health risk because few men reported eating after they’d gone to bed.

Rimm said there are several possible explanations why skipping breakfast can have such a drastic effect on heart health. The Harvard study found that men who skip breakfast do not pick up another meal later in the day, which Rimm said indicates that they tend to “feast” on higher-calorie meals when they do eat. Previous studies have found that feasting can result in high cholesterol and elevated blood pressure, compared with nibbling smaller meals. “It’s the extra strain on the body of eating more calories during the few times in a day they do eat,” he said.


The type of food that a person consumes during breakfast also might be a factor. “Breakfast is typically a time when people tend to eat a healthy meal,” Rimm said. “By skipping a meal that usually features fiber or fruit or yogurt, you’re missing out on an occasion where people can get healthy nutrients.” Younger men tend to skip breakfast more frequently than older men, the investigators found, which leads to another possible explanation. “It may be in line with the fact that these are men who are rushing out to stressful jobs and not eating along the way,” Rimm said, noting that stress is bed for heart health and is associated with negative lifestyle choices such as drinking or smoking.

The study did not include women, but Steinbaum believes the same pattern likely occurs in women who skip breakfast. “There haven’t been any studies independently on women, but I would suspect we would find the same outcomes,” she said. Rimm said the study reinforces the age-old emphasis on breakfast as a key to good health. “There is so much we know about reducing risk of heart disease, and some things like exercise or quitting smoking take quite a bit of effort,” Rimm said. “But it is easy without a big huge financial or time commitment to have breakfast, even if it is a bowl of oatmeal or a bit of cereal before you start the day.”

Source: Copyright 2005-2013, WebMD, Inc.

Provided by the Valley Schools Employee Benefits Trust (VSEBT) from their August 2013 Monthly Wellstyles Newsletter, by Rebecca McGonigle.


51 Healthy Suggestions to Improve Your Life

 51 Healthy Suggestions to Improve Your Life

reposted from StumbleUpon, original source – lpntobsnonline.org

No matter your salary, you can always take steps to improve your life and health. You don’t have to be ahealth care professional to learn how to live healthy. If you want to improve your life, creating a better situation for yourself, you can do so. There are plenty of resources available for you. Here are 51 healthy living cheat sheets that can help you improve your life:


One of the best things you can do to enhance your life is to get proper exercise. Physical activity can help you feel better, and help you reduce your chance of some diseases.

  1. Training Cheat Sheet: This cheat sheet from Men’s Fitness is designed to help you get back to strength training and get in shape if you are just starting at (or going back to) the gym.
  2. Wii Fitness for Dummies: This cheat sheet is a great way to learn how to use Wii Fit to increase your fitness. Maximize the efficiency of your Wii Fit program.
  3. Exercise Cheat Sheet: Shape magazine offers an exercise cheat sheet full of quick, effective exercises you can do yourself to help you get into shape.
  4. A Time Crunched Mama’s Exercise Cheat Sheet: This are quick exercise you can do to maximize your efforts to get into shape — even if you are short on time.
  5. Exercise for weight loss: Calories burned in 1 hour: The Mayo Clinic offers this helpful cheat sheet that lists how many calories different exercises burn.
  6. 20 Daily Activities You Can Do That Burn Calories: You can cheat on your exercise program by doing something a little more fun than just straight exercising.  This list includes gardening, house cleaning, car repairs and kissing.
  7. Calories Burned: Don’t want to do one activity for an hour? This cheat sheet will help you figure out how to burn calories the fastest, with counts for what you burn in 10 minutes running, playing volleyball, gardening or dancing.
  8. 8 Ways to Exercise While You Commute: Tone up during your commute. Here are some exercises to do while you are on your way to work.
  9. Pregnancy Exercise – 5 Things You Must Know: Before you start exercising while pregnant, use this cheat sheet to help you do so without putting your baby at risk. 


Eating right can help you feel better and fight disease. Live healthier with little tweaks to your diet.

  1. Chew the Right Thing: A Nutrition Cheat Sheet: A great sheet offering an at-a-glance look at the official dietary guidelines from the USDA.
  2. Eating Healthy One Step At A Time: Use this cheat sheet to help you make diet changes gradually so that they become long-term habits.
  3. Cheat sheet: do what the pros do: eat more in order to lose more: This cheat sheet takes a look at what you can do to fine tune your diet so that you can still eat and stay in shape.
  4. Diet Cheat Sheet: This basic sheet breaks it down so that you can see exactly how what you eat affects your weight.
  5. Carb-Counters Cheat Sheet for Fruits and Vegetables: No, you shouldn’t cut fruits and veggies out of your diet. But if you are interested, here is a cheat sheet of carbs amounts for fruits and vegetables.
  6. List of High-Protein Foods and Amount of Protein in Each: If you are interested in your protein intake, this cheat sheet can help you figure out what is in each type of food.
  7. List of High Carbohydrate Foods: Learn about carbs, how they can benefit you, and which foods have a higher amount of carbs.
  8. Ten Worst and Best Foods: A quick cheat sheet of some of the worst foods you can eat for your health — and some of the best foods that you can eat.
  9. The Nutrition Cheat Sheet: A quick reference to different vitamins and minerals, where they come from, and how they benefit your body.
  10. Dietary Fiber Cheat Sheet: Learn about different types of fiber, what they do to help you, and how you can get what you need. 


You need rest, relaxation, and refreshment. Here are some ways that you can rejuvenate yourself in order to live a better and feel healthier.

  1. Meditation for Dummies Cheat Sheet: A cheat sheet designed to help you prepare for meditation, and use meditation to your benefit.
  2. A Cheat Sheet for New Meditators: Use this cheat sheet to help you begin a meditation practice, or to remind you of sound meditation techniques.
  3. Sleeping Smart Cheat Sheet: This sheet is provided by the National Sleep Foundation and offers tips to help you refresh yourself through quality sleep.
  4. Cheat Sheet for Power Naps: Learn the art of the power nap with this helpful cheat sheet.
  5. Bite-sized wisdom: 25 super inspiring quotes to memorize: When your spirit is in need of a lift, these quotes can help you find inspiration.
  6. Win the Mind Games: This helpful cheat sheet provides tips for improving your brain power and staying sharp.
  7. 120 Ways to Boost Your Brain Power: Condition your mind with these helpful hints.
  8. Tai Chi for Beginners: Get the basics of this mind/body exercise that can help rejuvenate you and help you feel a better sense of well-being. 


Good relationships are part of a happy, full life. Here are some ways to help your relationships work a little bit better.

  1. Divorce for Dummies Cheat Sheet: Get through that divorce, with help from this cheat sheet to help you know what needs to be decided.
  2. Relationship Cheat Sheet: Understand what it means to cheat on your significant other.
  3. Improving Your Relationship for Dummies: This cheat sheet helps you find ways to improve your relationships with others.
  4. The Happy Couple Cheat Sheet: Get 15 steps to help you improve your time together as a couple.
  5. 9 Marriage Rules You Should Break: You’ve heard about the “rules” of a good marriage. Here is a cheat sheet for nine that you should break.
  6. 10 Tips for Raising Children of Character: Improve your relationship with your children, and learn how to raise good kids.
  7. Things That Make Talking About Sex to Teens Tough and What to Do About Them: Have “the talk” in a constructive manner.
  8. Top 10 In-Laws Coping Tips: This cheat sheet can help you keep your relationship with your in-laws — and your spouse — on better ground.
  9. How to Network Like a Pro: Use professional relationships to help you advance through networking. 


Many people feel better and healthier when they are engaged in greener practices.

  1. 15 Reasons to Eat Organic Food: A cheat sheet offering compelling reasons to eat organic food.
  2. Organic Food Buying Cheat Sheet: Lifehacker presents this helpful cheat sheet to for reading organic food labels.
  3. Plastic Recycling Cheat Sheet: Helpful hints to ensure that you are recycling properly.
  4. What to Recycle Quick List: A cheat sheet that can help you see what items you should be recycling.
  5. Going back to school? Here’s a green cheat sheet: When your kids go back to school, these tips can help make the experience a little greener.
  6. Cheat sheet of non-toxic tips and eco-wisdom: Quick look at keeping your home free of toxins with different products.
  7. Energy Efficiency Tips: Increase the energy efficiency of your home, with a variety of different improvement ideas, from no cost to expensive.
  8. 7 Cheap and Green Landscaping Tips: A handy cheat sheet to help you green the outside of your home.
  9. 7 Tips fro Growing a Health Organic Garden: Go green by growing your own food in an organic garden. 


Are you managing a disease? Here are some ways to improve your life, even though you may be challenged in your health.

  1. Diabetes for Dummies Cheat Sheet: This sheet looks at ways to more effectively get your diabetes under control — and maybe improve your situation.
  2. Prediabetes for Dummies: Do your best to avoid dull-blown diabetes with this helpful cheat sheet.
  3. Multiple Sclerosis for Dummies: Learn to live a full life, even with MS.
  4. Living Gluten-Free For Dummies: This helpful cheat sheet can help you if you are living gluten-free for any reason (including Celiac disease).
  5. Non-Hodgkin Lymphoma Cheat Sheet: A look at risk factors and tips about beating this cancer.
  6. STD Cheat Sheet: Learn about STDs, how they are spread, and treatments for them.

Exercise Can Turn Bad Fat Into Good Fat

Exercise Can Turn Bad Fat Into Good Fat

Researchers have found that exercise helps “bad” fat transform into a form of “good” fat that is more metabolically active. The findings were presented at the American Diabetes Association’s 73rd Scientific Sessions.


Humans have two types of fat:

  • Brown fat (the good fat) – this type of fat burns through calories to generate body heat.
  • White fat (the bad fat) – this fat develops as a result of storing excess calories, it is just an energy reserve.

People with more brown fat are generally slimmer and better able to stay warm when it is cold, whereas individuals who have high levels of white fat tend to live more sedentary lifestyles.

In this study, the researchers found that mice and men who underwent an intense exercise regime experienced a browning of their subcutaneous white adipose tissue (SCWAT). The exercise regime had the men training on an exercise bicycle for 12 weeks and the mice running on an exercise wheel for 11 days. Compared to the original white fat caused by sedentary behavior, the new, browner fat, was much more metabolically active.

The researchers transplanted this trained browner fat into sedentary fat mice to see how the browner fat might affect the way their bodies use glucose. They found that after the transplant the mice had increased glucose tolerance and insulin sensitivity for at least 3 months. Kristin Stanford, PhD, a postdoctoral fellow at Joslin Diabetes Center in Boston, said, “Our results showed that exercise doesn’t just have beneficial effects on muscle, it also affects fat. It’s clear that when fat gets trained, it becomes browner and more metabolically active. We think there are factors being released into the bloodstream from the healthier fat that are working on other tissues.”

lose fat

It is still uncertain whether browner fat is having the same impact on humans as there is currently no way to try out fat transplantation on human beings. Senior investigator of one of the studies, Laurie Goodyear, PhD, and associate professor at Harvard Medical School, said, “We know that exercise is good for us. But what we’re showing here is that fat changes dramatically in response to exercise training and is having good metabolic effects. This is not the fat that’s around your middle, which is bad fat and can lead to diabetes and other insulin resistant conditions. It’s the fat that’s under the skin, the subcutaneous fat that adapts in a way that appears to be having important metabolic effects.”

In conclusion the study reveals that browner fat is associated with a better body composition, lower fat mass and increased glucose uptake and insulin sensitivity in mice. Stanford says the findings provide even more motivation to go out and start exercising. Even if you don’t lose weight, the study suggests that exercising will still train your fat to be more metabolically active and improve overall metabolism and health.

Source: http://www.medicalnewstoday.com

Provided by the Valley Schools Employee Benefits Trust (VSEBT) from theirAugust 2013 Monthly Wellstyles Newsletter, by Rebecca McGonigle.


Asthma Control at the Office

Asthma Control at the Office

Learn what you need to do to practice successful asthma control while at work and prevent an asthma attack.

Medically reviewed by Lindsey Marcellin MD, MPH

You walk into work feeling well, with your asthma under control, but then leave at the end of the day wheezing and short of breath or, even worse, after experiencing an asthma attack at the office. This scenario plays out daily for a number of asthmatics whose workplaces are filled with asthma triggers. If you’re one of them, there are strategies you can adopt to make the situation more manageable.

Be Prepared for Asthma Control at Work

Follow your asthma action plan at work and also at home to avoid an asthma attack on the job. Some precautions you can take:

  • Keep an inhaler within reach. “Having an albuterol inhaler is the best way to prevent an asthma attack from a personal control standpoint, beyond trying to avoid what triggers the attack,” advises Mark Moss, MD, associate professor of medicine at the University of Wisconsin in Madison.
  • Let someone know about your asthma. Depending on the severity of your asthma, you may want to alert a co-worker or your supervisor about your risk of an asthma attack and what triggers your asthma symptoms. You should also provide them with emergency contact information in case they need to call yourdoctor or a family member.
  • Voice your concern about asthma triggers. “People do get self-conscious about having asthma, may not want others to know that they have a health condition, and be reluctant to raise concern,” says Dr. Moss. “Others may be reluctant to be the whistleblower. The hard part is that not all workplaces respond the same way. I’ve had patients that raised concern to their supervisor, their supervisor took it very seriously, and then several other co-workers were very happy that a trigger was removed. Other patients have raised concern to the supervisor, and the supervisor was less sympathetic and may or may not have taken any action.”
  • Get a doctor’s note. If your supervisor doesn’t seem to fully understand your asthma control needs, your doctor may be able to write a letter explaining your condition and any modifications that need to be made in your workplace.

Identify Asthma Attack Triggers at the Office

While you have more control over your environment at home than you do at work, you should still be proactive about identifying asthma attack triggers at your workplace and managing them if you can. Allergies and asthma are both very common problems so, chances are, if you are bothered by a moldy carpet or excessive use of spray cleaning products, someone else may be, too, even if he doesn’t have asthma attacks.

In fact, while you may believe that, as an asthmatic, you are the sick one, it is also possible for buildings to be considered sick. “Sick building syndrome” means that the inner environment of a building is causing a significant number of people to have problems with congestion, headaches, asthma symptoms, and other health issues that they would not otherwise have — symptoms that clear up as soon as they are out of the office. A survey of 14,151 workers identified common asthma triggers that related to their occupation. These included insects, latex, flour, industrial cleaning agents, paper, dust, and carbonless copy paper. Other possible causes of an asthma attack at work are the same as they are at home: cockroaches and their droppings, pet dander (cat dander, for example, can come into the workplace by way of other people’s clothing or accessories) and mold. Let your supervisor know if you identify any triggers that must be cleaned up by a pest control professional, facilities services, or janitorial staff. Depending on how big the business is, cleaning up asthma attack triggers may be your responsibility (in a small office) or a task for building management (in a multi-story, multi-tenant office building).

If a combination of personal asthma control and identification of asthma triggers on the job is not enough, try one more thing: better communication with your supervisor. You may not be the only one suffering from asthma, and your co-workers will likely thank you for clearing the air.

True or False? Health Myths, Facts and Half-Truths

True or False? Health Myths, Facts and Half-Truths

Does reading in dim light hurt your eyes? Does cracking your knuckles cause arthritis? Is the 5-second rule a real thing?

By Stacey Colino – August 12, 2013


When it comes to the facts about staying healthy, misinformation is rampant. We’ve all heard conventional wisdom on everyday issues — like how to fight a common cold and how to get the best abs. Some doctors even perpetuate it! But is all of it really true?

If you’re not sure what’s fact, fiction or a little of both, this guide will help you sort it all out.

Reading in dim light is bad for your eyes

False. It won’t damage your eyes, it’s just uncomfortable, says Marguerite McDonald, M.D., clinical professor of ophthalmology at NYU Langone Medical Center. If you read in low light, the extra effort your eye muscles make to pull your vision into sharper focus can cause a headache, she explains. “You can read more comfortably, faster and longer with good lighting.”

You’ll get arthritis from cracking your knuckles

False. A lot people crack their knuckles to loosen up stiffness in the fingers, but it doesn’t cause arthritis. If you already have it, though, cracking your knuckles can “place a minor stress on the joints,” says David Katz, M.D., director of the Yale University Prevention Research Center. Because that stress could potentially make osteoarthritis a bit worse, Dr. Katz advises that you think twice before cracking your knuckles.

If you drop food on the floor, you can eat it if grab it in 5 seconds (or less)

Maybe. It depends on the floor, says Katz. “In general, our gastrointestinal tracts can tolerate many of the germs in the environment and kill them,” he says. “But if your floor is contaminated with Salmonella, it would be a bad idea!” Researchers at Clemson University did a series of experiments in which they dropped traces of Salmonella on wood, tile and carpeted floors. They found that the bacteria can survive in high enough concentrations for up to four weeks and be easily transferred onto food that was dropped on the floor. So the five-second rule should probably be broken — a few seconds is enough time to attract some nasty bacteria to your food. Really, it’s enough to make you sick.

Sugar isn’t any better for you than high-fructose corn syrup

True. Your body basically can’t tell the difference so it processes both sweeteners the same way, says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center and author of Walk Your Butt Off. The problem is that high fructose corn syrup is so ubiquitous that you may be eating and drinking it all the time without even noticing. “It’s used in a lot of foods because it is cheap and blends well,” Bonci says, so it’s easy to ingest vast quantities of it from sodas, fruit drinks, candies and other processed foods. Your best bet is to read the package label: If you see high fructose corn syrup high up on the ingredients list, put the item back on the shelf.

Taking vitamin C can prevent a cold

False. There’s no evidence that vitamin C can prevent colds, says Katz. But research from Basel, Switzerland, suggests that taking a combination of 1,000 mg of vitamin C and 10 mg of zinc while you have a cold can reduce congestion by up to 27 percent. This vitamin combo can also shorten the length of your cold, which usually lasts for about a week.

Ringing in your ears means you’re losing you hearing

True. “The lion’s share of people who have tinnitus [ringing in the ears] have some hearing loss,” according to Dwight Jones, M.D., professor and chairman of otolaryngology-head and neck surgery at the University of Nebraska Medical Center. The hair cells in in the inner ear amplify low-level sound, so if they die off, it usually results in hearing loss and tinnitus, explains Dr. Jones.

Unfortunately, there isn’t an effective way to treat tinnitus although you can use a fan or white-noise machine to mask the ringing in your ears while you’re sleeping or trying to concentrate. Ringing in the ears can also be a sign that wax is impacted in the outer ear canal, but that’s a much less common cause.

Green mucus indicates a sinus infection

False. “Ear, nose, and throat doctors don’t put a lot of stock in the color of the mucus because it doesn’t always mean anything,” says Jones. You can get green nasal discharge from mucus that’s been sitting in the nasal cavities or from adenoids in the back of your nose. Better indications of a sinus infection are facial pain and pressure, a fever, headache or streaks of blood in the mucus.

Brushing your teeth after drinking coffee or red wine prevents stains on your teeth

Maybe…but at a price. Both drinks are fairly acidic, which means that brushing your teeth right after drinking one of them can scratch the enamel of your teeth, explains Gigi Meinecke, D.M.D., a dentist in Potomac, Maryland, and a spokesperson for the Academy of General Dentistry. “Abrading the protective enamel of the tooth can make it thin out and become more susceptible to decay. The abrasions may also make your teeth more sensitive to temperature and sometimes sweets.” A better approach: Rinse your mouth with water after drinking one of these beverages and wait at least 30 minutes before you brush.

You should use hydrogen peroxide to clean cuts and wounds

True. “Hydrogen peroxide helps remove dead tissue from a wound so the body’s immune system can heal what’s left,” says Michael Carius, M.D., chairman of the department of emergency medicine at Norwalk Hospital in Conn. (But it doesn’t make the wound heal any faster). To treat a cut or scrape, wash the wound with soap and water, dab it with a cotton swab dipped in hydrogen peroxide, then apply an antibacterial ointment, followed by a bandage, to help the wound stay clean as it heals. Repeat once or twice a day.

Crunches give you six-pack abs

False. “Crunches work mostly your upper abdominal muscles,” explains Jennifer Cohen, a fitness expert in Los Angeles and author of No Gym Required. To tone and strengthen your entire core, which includes that six packs — it’s more effective to do planks and side planks. You’ll also need to burn body fat through aerobic exercise and by improving your eating habits, she adds.

Drinking Coffee May Delay Alzheimer’s Disease

Drinking Coffee May Delay Alzheimer’s Disease

Study Adds to Growing List of Health Benefits Associated With Coffee
WebMD Health News
Reviewed by Laura J. Martin, MD

grandmother drinking coffee

June 7, 2012 — Drinking three cups of coffee per day may help turn the tide against Alzheimer’s disease among older adults who are already showing signs of memory problems, a new study shows.

According to the findings, people older than 65 who had higher blood levels of caffeine developed Alzheimer’s disease two to four years later than their counterparts with lower caffeine levels. The findings will appear in the Journal of Alzheimer’s Disease.

Alzheimer’s disease is the most common type of dementia. Symptoms include serious memory loss, confusion, and mood changes that develop gradually and worsen with time.

The new study included 124 people aged 65 to 88 who had mild cognitive impairment, which is the medical term for mild memory loss. About 15% of people with MCI develop full-blown Alzheimer’s disease each year.

coffee and alz

In the study, blood levels of caffeine were more than 50% lower among people with MCI who developed Alzheimer’s during follow-up, when compared with their counterparts who did not worsen. Coffee was the main, or only source, of caffeine among people in the study.

No one with mild memory loss who later developed Alzheimer’s had initial blood caffeine levels above 1,200 ng/ml. This is equivalent to drinking several cups of coffee a few hours before giving blood. People whose memory loss did not progress all had blood caffeine levels higher than this level, the study shows.

“Continue to drink coffee,” says researcher Chuanhai Cao, PhD. He is a neuroscientist at the University of South Florida’s College of Pharmacy and Byrd Alzheimer’s Institute in Tampa. “There is no reason to stop if you are experiencing memory problems.”

There may even be a reason to start for people in their late 30s and up, he says. “Aim for an average of three, 8-ounce cups of coffee per day in the morning after eating breakfast.”

 Coffee May Lower Alzheimer’s Risk

Exactly how coffee helps delay the development of Alzheimer’s is not known, but Cao has a theory. It involves beta-amyloid, a protein that accumulates in the brains of people who have Alzheimer’s disease.


“Beta-amyloid doesn’t cause Alzheimer’s,” he says. “We are born with this protein in our brains.”

So what goes wrong? This protein accumulates or aggregates in the brain because it is no longer sufficiently metabolized with advancing age. “Your system can’t handle all of it and leftover protein accumulates in the brain.”

Enter your daily cups of joe. “Caffeine inhibits the production of beta-amyloid, so your system only metabolizes all of the available protein,” Cao says.

Put another way: There are no leftovers.

Coffee may have other important health benefits as well. Research has shown that it can reduce the risk of Parkinson’s diseasestroketype 2 diabetes, and breast cancer.

am Gandy, MD, PhD, reviewed the new findings for WebMD. He is the Mount Sinai chair in Alzheimer’s disease research at Mount Sinai School of Medicine in New York City.

“There is some support for this observation,” he says via email.

“There are basic science studies from our lab and from other labs showing that a substance called cyclic AMP can reduce formation of amyloid, and it is well known that caffeine elevates cyclic AMP levels.”

What’s more, “attention is a key component of memory, and it is well established that caffeine increases attention. Thus, it is conceivable that caffeine improves memory by virtue of its effects on memory.”

But, Gandy adds, the jury is still out on how or if caffeine affects risk for Alzheimer’s. “Before we can recommend any drug (even caffeine), we must test the drug in randomized clinical trials. That would be the obvious next step for the caffeine story.”

“Eat More Nuts” To Cut Risk of Cancer and Heart Disease

“Eat More Nuts” To Cut Risk of Cancer and Heart Disease

Nut-eaters reduce their risk of death from cancer and cardiovascular disease, according to a study. Researchers, who conducted an analysis of a PREDIMED nutrition trial based in Spain, analyzed more than 7,000 people aged between 55 and 90 years. The researchers looked at the effect on the prevention of cardiovascular disease when the participants were put on a Mediterranean diet with extra nuts and virgin olive oil, compared with a control group following a low-fat diet.


The results suggested that people who eat more than three servings of nuts (1 serving—28g or about an ounce) a week had a 55% lower risk of death from cardiovascular disease and a 40% reduced risk of death from cancer. The results revealed that overall, compared with those following the low-fat diet, the participants following the Mediterranean diet had a mortality risk reduced by 39%, and those who ate walnuts had an even lower mortality risk, cut by 45%.

Professor Jordi Salas-Salvad of the Universitat Rovira i Virgili said, “Quite how nuts are able to prevent premature mortality is not entirely clear, not why walnuts should be better for you than other nuts. Walnuts have particularly high content of alpha-linoleic acid and phytochemicals, especially in their ‘skin,’ both of which, along with fiber and minerals such as calcium, magnesium and potassium, may contribute to their healthy effect.” Other research has also suggested the benefits of walnuts as part of a healthy diet. A previous study presented at the American Chemical Society’s National Convention revealed that walnuts are the best source of antioxidants, containing twice the amount as normal nuts.


In other results from this most recent research, people who ate nuts also had a lower body mass index and a smaller waist, and were found to be more physically active. Compared with people who never or rarely ate nuts, they were also less likely to smoke. However, the researchers say that in the U.S., the consumption of nuts is as low as in countries in the middle and north of Europe, where only a small amount of people follow a Mediterranean diet.

The study authors conclude: “Questions about specific constituents, amount, duration and type of nuts to be consumed remain to be elucidated. Meanwhile, we might need to focus on the question of how to better promote nut consumption in the population and sustainably integrate it into the daily diet.”

Source: http://www.medicalnewstoday.com

Provided by the Valley Schools Employee Benefits Trust (VSEBT) from their July 2013 Monthly Wellstyles Newsletter, by Rebecca McGonigle.