Osteoporosis Not Just A Woman Issue

Although osteoporosis is thought to be a disease of women, it also affects men. Fatal hip fractures in men have osteoporosis as a common factor. The key element to fight osteoporosis is calcium.
From the article:

Ideally, calcium should be obtained exclusively from our diet. The average American diet without dairy products contains anywhere from 600 to 800 mg calcium. One serving of dairy (cup of milk or yogurt or an ounce of cheese) contains 300 mg of calcium. Thus, a healthy diet containing at least two servings of dairy will assure that you receive sufficient calcium to meet your needs.

Dairy is a funny thing when it comes to health. I believe less is more especially when it comes to milk. My daily dairy intake is one yogurt, but occasionally I may have cheese. But milk is either on occasion or none for me. Funny thing is that mammals as a species for the most part never consume milk once they are weaned of their mother's. Milk is overloaded with cholesterol and calcium, and can deliver what can be described as Calcium Overdose. 

The key to calcium absorption is Vitamin D. Calcium the more you know.

Healthy Habits For 2015

A healthy environment is clean and organized. Follow these easy cleaning tips to simplify your life. Get organized and everything will fall into place.




Mental health should be a priority to overall health. Diet and depression may have a link toward a mental health issue.




There is a high and quick workout to get fit. Doing intense exercises leads to less gym time, but watch out that you don't overdue it and end up not returning to the gym.




Weight Loss Resolutions advice that work with other resolutions.


Smoking is not the only cause of cancer.


As we age, we may fall into habits that can shorten our lives. Things that can shorten your life can still be corrected.


There actually are healthy cereals.

The Must Resolution

We are now nearing the time of year I dread-the New Years Resolutions. It is now time to see the gym full to capacity until about April. Yes for the most part resolutions go unfulfilled. But more power to those who try and eventually end up sticking to it, like I eventually did. I'm not criticizing as much as stating facts.


It goes without saying that a change of habit may require time. It can't just happen overnight, although there are rare occasions when it does. So if at first you don't succeed, keep trying!




The one resolution that should be adhered to, if it applies to you, is to quit smoking. If you smoke, you should try to quit no matter how many attempts it takes. Whether you start the first of the year, or a month later, don't give up on quitting. Not everything works for everyone. I went cold-turkey and never looked back. It was a health issue for me that made me do it.




To be successful at quitting such a nasty habit, the secret is that you have to want to quit, otherwise nothing will work. I know somebody who was hypnotized, used acupuncture, the patch, pills, etc., and still goes back to smoking.




SmokeFree.gov might sweeten the quit smoking deal by offering incentives such as cash and free treatments.


Don't Stop Trying!

The Foundation Of Good Health

To think that a healthy lifestyle involves only fitness and nutrition would miss the most important component to our overall health. To stay well we must include our mental health. Life is full of stress and sometimes we need help to cope with it.


If you need professional help, don't hesitate to get it. We are in the most anxiety filled season at the moment. Sometimes joining a support group might help. Here is an online support group that deals with mental health. It is a very informative site on the topic.

Diet Dilemma

Your healthy nutrition should be determined through trial and error. In other words, one has to experiment with various diets to find what works and what doesn't work. Do I have to keep repeating that I am not a fan of the word "diet"? It seems to imply a temporary solution to lose weight.


What worked for me was eating basically the same foods for a week. If I gained weight, I would eliminate and possibly substitute certain foods. I can then build a menu around the foods that worked.


When it comes to losing weight in a healthy manner it is a combination of diet, exercise and sleep. Since there are a variety of diets you need to experiment by perhaps trying a variety. I tend to go meatless on a variety of days during the week, not just on a Meatless Monday.


Once you find a healthy nutrition program(diet!) that works, you should stick with it while adding variety. The best way for any program to work is to eat small meals every 2 or 3 hour intervals.

Good-Bye Dr. Oz...maybe!

Dr. Mehmet Oz has been under fire lately about whether he is giving wrong advice. If half of what Dr. Oz says is bunk, that would mean that the other half may be accurate. All I can say is that Dr. Oz helped transform my life in a positive way. He has paved the road to my healthy lifestyle, and I have had more success with health, thanks to him, than at any other time of my life.


We can understand that anything on TV is for entertainment only. It's all about the ratings, When it comes to health, you do what works. And what works about Dr. Oz is that you use what works. The main factor of a healthy lifestyle is discipline. When you find what works, you fine tune it and stick to it.


Lately I watch less Dr. Oz and when I do, I take the pearl advice and disregard the rest. I don't always agree with Dr. Oz and most of his shows cater to women only for the most part. But, I often take in a new tidbit that needs to be taken into account.


In conclusion, I may still use his advice, because the bottom line is that he is a real doctor.

Feeling Longevity

The younger you feel, the longer you may live. This according to a new British study. I would consider anything that can help you live longer a bonus.


It goes without saying that optimism is a part of feeling younger and may be a factor for longevity. So stay young at heart and you may add years to your life.

Time To Take-out Triclosan

I already talked about triclosan here. Well in a new study triclosan causes liver fibrosis and promotes cancerous liver tumors. The value of having triclosan in products such as anti-bacterial soaps, toothpastes and shampoos seems be of no benefit.


The FDA is giving manufacturers until next year to prove that triclosan will do more good than harm. Problem is that if they just remove it from the soap, it will still be out there in other products that come in contact with any part of our bodies.




UPDATE:


Triclosan causes liver fibroses and promotes liver tumors.

Health Journal 15

One of my biggest peeves about people I see working out at the gym are the guys with a large gut that only do weight and strength trainings. As far as health goes, extra weight is what can do real damage. Your waist circumference should be no more than 40 inches for men and 35 inches for women. It took me awhile to drop from over 40 to 36 inches, but I maintain it through exercise and diet. Go further on this and take the quiz.




PBS has come a long way as far as health shows go. Growing A Greener World is a show that can help you live a greener healthier life. Check it out!




With the resolutions coming up, find out how to break bad habits. It's a start.




Most of us know the conventional symptoms of a heart attack that seem to be for men. The heart attack symptoms are different in women. In the meantime, not all chest pain is a heart attack.




I heard that 50 is the last chance to reverse your lifestyle and become healthier. That remains to be seen, but it does serve as a cutoff point. One thing is for sure, if you want to prevent disabilities while aging, it is important to change to a healthy diet and lifestyle.




Holidays are made for eating and indulging. Learn how to prepare yourself and not get off track. Since many of us may fall, know how to rebound after giving in.


There is a science to walking for exercise. Who knew? It has always come naturally to me so I took it for granted. Here's a beginners guide to walking.


Although what we eat may help us maintain our weight, fat loss foods may not exist. Then again, I guess it depends on what you mean!

Time For Resolutions

Don't look now, but New Years and the resolutions are just around the corner. The gym gets full and it becomes an onslaught for those who resolved to exercise and get in shape. Now there is nothing wrong with that, but many are doomed to fail and by April the gym is almost empty again.


A way to succeed is to develop a powerful mindset that will help you stick to and achieve your goals. The important thing is not to quit completely trying to achieve your goal. No matter how many times you fall off the horse, always get back on until it becomes part of your lifestyle.


Here are more secrets to stay fit for life.

Get Things Moving Inside

Fiber is perhaps the most important nutrition element for the maintenance of our body function. That is why we cannot go on a total no-carb diet because fiber is classified as a carbohydrates. Fiber helps anything from the heart to digestion. It also helps in controlling cholesterol.


Get to know your fiber requirement along with more valuable information on fiber.

Pump Of Life

Needless to say that if your heart stops beating, you're dead. It is truly the pump of life as it circulates blood throughout our bodies. It is the main organ that needs care and maintenance to keep us in top form.


There are seven lifestyle factors that will reduce your chances of heart disease.


-Get active. You should strive to do at least 30 minutes of daily moderate physical activity. A brisk walk, five times per week, can be the minimal.

- Control cholesterol (lower than 200 mg/dL). If you are on medications, be sure you get monitored by your doctor.

- Eat better. I've discussed this often on this blog. The important thing is to cut the fats, salts and sugars and increase fiber, protein and potassium to mention a few.

- Manage blood pressure (lower than 120/80 mm Hg).

- Lose weight (achieve a normal BMI).

- Reduce blood sugar (fasting glucose below 100).

- Stop smoking. This should be number one on a healthy heart list. If you never smoked, don't start.


We should always try to maintain an overall healthy lifestyle and the heart is ground zero to your well being.

Health Journal 14

For every hour you sit, get up and move for 5 minutes. That should be a new rule of thumb to reverse arterial damage, just for starters. Problems from sitting for long periods can affect other parts of the body. Consider the toll from sitting on your lower back. I just went and got my mail and walked up 15 flights of stairs and I still go workout regularly.




In case you haven't noticed, or are in complete denial, the Holidays are at our door...again! It's a time to indulge, live unhealthy, gain weight, and try to reconcile with the culminating New Year's resolution to get healthy again. There really is nothing wrong with overindulging as long as it doesn't interfere with putting in your 'healthy' time. Start by watching your portion control. Next continue to exercise. Tips can be found here and here.


While I'm at it, I would like to draw your attention on TOO MUCH of a good thing when it comes to a healthy lifestyle. Sometimes too much healthy can have an opposite affect. Although I try to live as healthy as possible, my true success comes from occasionally crossing over to the unhealthy lifestyle. The key is to always return to a healthy routine IMMEDIATELY! I'll have the occasionally ice cream or cake, but next day I'll hit the gym and eat healthier.


Nutrition and activity play a part in preventing cancer. Speaking of nutrition, I have increased the days that I go meatless. My record is 7 days straight without meat.


How to maximize your grocery budget while still eating healthy sounds like a needed plan!

New Salt Study

A new study questions the need to watch our salt intake. Apparently unless you are over 55, have high blood pressure, or are obese, daily salt intake can range between 3000-6000 milligrams. I unfortunately have 2 out of the 3, so I'll continue to monitor my salt intake.


The third page of the article lists the importance of potassium in lowering blood pressure. It also lists potassium rich foods that I eat a lot of.

Symptoms Not To Ignore

Men are often guilty of ignoring symptoms that can kill them. Cancer can only be beaten if it is caught early and is given proper treatment.


When I first saw a symptom, I was in shock and began rationalizing it. There was no pain and I questioned if I saw what I saw. Lucky for me I got checked out early enough to treat my bladder cancer which is in remission.


Men should learn the symptoms they should never ignore. It can be a matter of life or death.

Your DVT Risk

Are you at risk of developing a blood clot? Known as Deep Vein Thrombosis, or DVT, is a blood clot that can become loose and travel in the blood stream reaching a lung. Certain conditions may put you at a higher risk of developing DVT.


The conditions that put one at risk are cancer, heart health, pregnancy and obesity. There are also certain health factors that put you at risk such as trauma, surgery, inflammation, estrogen, catheters and pacemakers.


Those at risk should work closely with their doctor to monitor any blood clot.

Health Alert-Colgate Total Users

I use Colgate Total toothpaste and am pleased with the results. My biggest oral issue is tartar and this toothpaste is a wonder compared to the whiteners and sensitive targeting toothpastes. So why should I worry?


I stopped using ANTI-BACTERIAL soaps because they contain triclosan. This chemical has been linked to cancer-cell growth and disrupted development in animals. It was founds in my hand soaps and dish detergents which I have now discontinued by making sure triclosan is not found in these products.


So now I find that it is in my oral hygiene toothpaste of choice? More importantly, why is Colgate defending it as safe?


All I can say is that I want in on this lawsuit!

The Workout Manual

It's time to fine tune your workouts. Here are 3 tips to get better results from your workouts. Changing your routine every two weeks will definitely give you the best results.


Get the most from your cardio workout. I would recommend one form of cardio daily, even if it is a brief run.


Still having trouble getting motivated to go to the gym or exercise? Perhaps you should develop these habits.


You need to get at least 120 minutes of exercise a week to reap a lifetime of benefits. The key to exercise is movement. Strive for 10000 steps a day at the very least.


We all have been in an exercise rut from time to time. The important thing is to climb out of that rut and get back into an exercise routine.


Pressed for time? Workout in 15 minutes.


There comes a time to categorize your workouts. Let me explain what I am talking about. Are you targeting weight loss, muscle building, endurance, strength, etc.? At my age it is all about maintenance. I've arrived as far as I'll go. I'm at maintaining what I got. My routine is mostly strength and core strength.


If you want to lose weight quickly, try these exercises, that can also work the strength, endurance and core.


To be continued...

Cancer Prevention Through Nutrition

By now I am sure we have heard so much about which foods fight or reduce cancer risks, that we can probably recite the foods in alphabetical order. But research tends to fine tune the findings that sometimes might change or be elaborated upon.


The Journal of the American College of Nutrition has offered six recommendations for eating and cancer prevention. What comes different from this study is that it recommends little or no dairy, red or processed meat, and avoiding meat that is grilled, fried or broiled. Broil was a surprise to me, but I have been baking most of my meats.


Most of the other recommendations, avoiding alcohol, eating more fruits and vegetables, are a given. The soy during adolescence to prevent breast cancer in adulthood, is totally new to me.

Live Long and Prosper

Is there a secret to living long and aging well? The keys to accomplish this are exercise, baby aspirin, intimacy, calm and self-esteem. Weight is not a factor when it comes to longevity. This is not to say to let yourself go, but rather to use common sense and eat sensibly.


The real exercise that will prolong your life is running just 5 minutes a day.

Salads and Yogurts

The poster child of health foods is the salad. My salads include bright colored peppers, cucumbers, tomatoes, onions, mushrooms, etc., but the master of ceremony is always the greens. A variety of greens offer a variety of benefits. The best salad greens for your health are a must. I always believed that iceberg is the least healthy of the leafy greens, but one of the best greens are dandelions and beet greens.


What makes a healthy salad unhealthy are the dressings used. Commercially prepared salad dressings are loaded with sugars, fats, sodium, and other unhealthy preservatives that destroy the purpose. Salad dressings should contain olive oil, lemon juice, balsamic and other vinegars. Add spices like sea salt, black pepper, turmeric, basil and oregano, to name a few.


With the yogurt health movement in full steam, it pays to know how to navigate the yogurt aisle. My yogurt choice is Chobani plain Greek  yogurt first thing in the morning. Since I have been consuming yogurt I've become more lactose tolerant, if you can believe that!

Health Journal 13

Health, wellness, long life, etc., are a few topics that will show up in this month's journal.  Like with anything else in life, knowledge is power. The more you know, the more you apply, the better your health. I figure that if I write thousands of entries, and one sentence changes a life, then my mission is accomplished!




Your health and wellness questions and concerns can be answered at WebMD's Healthy Living A-Z. Find out what ails you or how to improve your health with the variety of topics. As with anything else that has to do with health, always consult your health care provider.


WebMD has the secrets to a long life. All I have to say is that although most of them are a way of life for me, I do fall short in some areas. I'll take a healthy life for as long as I live!




Some of the best health topics can be found on PBS. I particularly liked the summer treats for my generation.


`Should you avoid the Dirty Dozen that aren't organic? Should you substitute them for the Clean 15, thus missing out on potential benefits? Not so fast, because it's safe to eat the conventional Dirty Dozen!


Healthy, unhealthy, healthy, unhealthy...it seems that a food that has been on both sides of the debate is now deemed healthy. New research sheds new life on coconut oil.


I'm starting to spend less time at the gym, because I am doing a routine of exercises that give me the maximum benefits. I'm what has now been defined as a minimalist.


Even if you don't buy organic, eating healthy can be expensive due to waste. Most foods spoil within days and the cost can be overwhelming. Now there are ways to keep the food from going bad too soon.

Healthy Eating Mistakes

In the healthy foods category of our well being, most of us feel we know what foods are healthy. But we don't always eat healthy foods in a healthy way. Ordering a pizza with peppers, tomatoes, mushrooms, peppers, and other healthy ingredients, doesn't make it a healthy pizza.,


Dr. Oz pointed out that we should eat the unripe bananas because they have less sugar, but they also have resistant starch. If you think you have your nutrition health perfected, you might want to look at this article that even had me scratching my head.

Blood Sugar and Your Brain

A new study has found that if you want a healthy brain, you need to control your blood sugar. This goes for whether you have diabetes or not. Most of us know the usual ways to control blood sugar, our weight, eat more fruits and vegetables, etc., but we also must get 150 minutes of physical activity a week.


To this article I would add to consume smaller meals every two or three hours. I do have a couple of things to change such as stop using jarred sauce. I think I should go back to this recipe!

Strive For More Than Five

We all know that we must try to eat 5 servings of fruits and vegetables every day. Turns out that 5 might not be enough for optimal health. The new call is for at least 7 servings a day. I think I eat at least 12 servings of fruits and vegetables a day. I eat even more on my meatless days, which are at least 2 days a week.


Researchers have found an association with mortality and vegetable consumption. Consuming 7 servings was linked to a 42% lower risk of death.

Fifty Is The Cut-Off

Although I exercised and eight right in my early years, it wasn't until I was in my upper 40s or until I turned 50 that I actually began to live a healthy lifestyle. Many 50+ individuals will claim that they are in better health than their 20s, 30s, 40s and even beyond. There may be a reason why this is and it goes beyond the wisdom that comes with aging.


In a new study, we can reverse the effects of an unhealthy lifestyle if we change our bad habits by 50. We can reverse the effects of smoking if we quit by 50. We can reverse the effects of an unhealthy diet if we change our nutrition by 50. Keep in mind that this is just a current study, but may hold truths to those who have gone into despair about their overall health.


My bottom line is don't abuse your body until you are 50 then go healthy. As with anything else leading a healthy lifestyle will go farther in a lifetime. If you don't start to smoke a lead a healthy lifestyle from infancy, you may live a long carefree and healthy life.

Health Journal 12

It's summer and since it goes by faster than the other seasons, I have to take advantage of the great weather. Thus why this edition of the Health Journal is getting close to the wire. Ground Zero has now been in existence for over a year, and I know the HJ is my most popular for the variety of information.


Summer can include stress that can lead to over eating and lack of exercise. Learn ways to manage stress in the summer.


Remember to keep your heart in tiptop shape through fitness and nutrition. There are surprising foods that are good for your heart.




Yoga is gaining popularity for the overall health benefits. Learn to improve your health with yoga.




If your like me your BMI might put you in the overweight category. My doctor refuses that idea because I exercise and have muscle mass that adds weight. If I lose too much weight I almost look like a muscular anorexic. Although it is still a reliable source, you can't always rely on BMI.


An often important and neglected exercise involves strengthening the core muscles. This becomes apparent as we age when bones become brittle and we are prone to falls. Find out the importance of core-strengthening.


When it comes to workouts, or just about any aspects of life, setting goals will help accomplish our outcome. Know how to set effective goals.


Leading a sedentary life can kill you because your health suffers. It seems that sitting too long can also have an adversity on your overall health. Sitting can increase your cancer risk.

The Man Behind The Curtain

The Great and Powerful Oz turned out to be an ordinary man that used the power of illusion to make himself self seem more powerful than he really was. Over the years of watching Dr.Oz, it is time to give my opinion on his advice. I am in better health thanks to largely following Dr. Oz's advice on healthy living. I use his links often throughout my blog.


When it comes to healthy eating and fitness tips and most other healthy living tips, Dr. Oz is right on. I tried many of the supplements endorsed on the show, that weren't for weight loss and dieting, and I think I'm going to start researching them a bit more. I have used supplements that Dr. Oz mentioned as a "cure"(or something to that effect) and found them a waste of money.


The show is mostly geared toward women. It does offer great advice for the most part that everybody can use. In my opinion, the show has peaked and many have given up on Dr. Oz. I've been finding myself changing to other stations lately and not watching Dr. Oz.


Bottom line is that Dr. Oz has transformed many to live healthier and that is a big plus. Do your own research because Dr. Oz isn't the ultimate authority when it comes to health. Everyone is different and not everything works. Do your own homework!

The Powerhouse Superfoods List

Most of us make it a point to consume as many superfoods as possible. Many of us have been on the kale kick, thinking that it is the most powerful of foods. Well the CDC has come out with a list to identify food powerhouses.


Although it is based on foods that can lower disease risk, I don't buy it for the most part. I can't understand why romaine lettuce beats out other superfoods that didn't make the list. I can't see why iceberg is even on the list. Sweet potatoes on the low end seems a bit extreme.


I consume most foods on the list regularly while others are consumed from time to time. Then there are those I won't touch, like iceberg. For your overall health all these foods should be consumed from time to time.

To Gym or Not To Gym

Although I've used gyms from time to time in my life, I've been working out steadily at a gym for over 8 years now. In this time I've switched gyms 3 times and have seen patterns among them. For instance you are bound to meet these people at the gym eventually. Sad but true!




For me, gym has become a motivator, because I go at least three times a week to get my money's worth. I did just leave a gym and opted for a 'cheaper' gym. You get what you pay for as weights are dumbbells and limited free weights and machines galore. Still it will save me over $300 a year so I'll make the best of it for now.


I will consider investing in a home gym. Although this may save me some real money, I feel my motivation would suffer. I tend to workout at home on rare occasions. But motivation may be my savings. That will be a decision in the future, since I can buy equipment I will need for $400.


Whichever decision about where to train, learn the basic training rules and make your fitness regimen work for you.

Fat Choices For The Brain

Fish, olive oil and nuts. Those are the foods that can be good for your brain. A Tufts University article determined that smart fat choices protect the brain. It should be noted that the Omega-3 from fish should come from fish and not supplements.




Fish oil supplements have been linked to more problems than benefits.

Health Journal 11

Do you know what your Basal Metabolic Rate, or BMR, is? Your BMR is basically how many calories you burn doing things you normally do from breathing to moving. If you are watching your calories learn to calculate your BMR.


The power of Vitamin D for overall health has been getting noticed over the years. It is truly a necessity in our daily lives. Our main source, more so than food, is the sun. In winter many of the northern locations get less than needed. Make sure that you are getting enough vitamin D, even if it is through a supplement.


Exercising and not losing weight? There might be a food-exercise combination that is sabotaging your weight loss goals. Read more.


In order to have a healthy lifestyle we must have healthy relations with other people. Some may need to sharpen their people skills!


Finding what works for us in fitness is essential for our health. Having a workout routine will keep us fit. It helps to know what myths are associated with fitness.


Don't let a tight budget keep you from eating healthy.

The Secret To Weight Loss

Losing weight is probably the hardest thing to do when it comes to living healthy. It involves lifestyle, nutrition and exercise to maintain a healthy weight. Then there is always the dreaded 'keep it off' syndrome, where weight lost returns with extras.


Here is the way to lose weight and maintain your weight.

The Power Of Leafy Greens

Food is what I consider to be the foundation of health. Speaking for myself, at one time I was hitting the gym religiously and still had a gut. Case in point is when I would take on any all-you-can eat specials!


Today, I make sure I pick the best greens and other ingredients for my salad. My salad dressing is simply oil and vinegar, and sometimes some lemon juice. I try to limit my sodium by using spices such as turmeric, black pepper and garlic salt.


We are in the middle of a kale revolution, as everyone seems put kale on their shopping list. Here are some ideas for kale salad. Because of its affect on the thyroid and high vitamin K content, kale should be limited to 3-4 times a week.


I am practically addicted to this greens and beans recipe. I tend to mix the greens and will use kale, spinach, beet greens, chard, etc., in one pot full!


Knowing your leafy greens and their nutritional value may or may not teach you something. For instance, I did not consider broccoli a leafy green but I did know that iceberg offers minute nutrition. More on the health benefits of the healthy leafy greens here.

Workout Smarts

Do you want to cut out wasted time on getting fit? Then learn 8 moves to keep you fit. For women there are workouts for specific body types. For men there are training guides.


Most of us can use all the tips on fitness that we can get.


There are no more excuses to working out no matter where we find ourselves. The trick is to take the 'short-cuts' and 'lazy' out of it. Working out at work, for instance, just got easier.


No matter what our age, strength training is an essential regiment to our wellbeing. Learn about the benefits and  equipment in a strength training user guide.


When it comes to working out, safety should be a given. The proper execution of beneficial exercises and knowing the exercises that do more harm or are useless will help you reap the rewards. I've had to eliminate exercises, and also change my execution because I was doing it wrong. Here are exercises that can do more harm than good.

Gyms and Workouts

I went from a 30 minute to a close to 60 minute workout at the gym. At this point I am evolving and have added more exercises while eliminating a few. Since I have more time, due to my schedule, to spend in the gym, I tend to take my time. I hope to eventually spend no more than 45 minutes on my entire workout.


Most people have limited time at the gym, so it pays to know the ways to save time. I always workout in the morning, but maybe I should workout at night after work. Learn ways to supercharge your gym workout. Number 23 is what I was talking about.


The experts weigh in on getting the most from your exercise routines. The important thing is to develop a routine that works for you. Here's how to build your own exercise routine.


A good fitness resource site can be found here. It can generate a workout based on your workout level(beginner or advance) and time you want to spend exercising.


If you like learning and watching ways to do different workouts, here are free workout sites.

Weighing In On Weight Loss

Sometimes no matter what we do to maintain a healthy lifestyle, we have trouble maintaining a healthy weight. The first thing to do is to check and see if you may be sabotaging your weight loss.


If you want to start small, there are little things you can do to lose weight.


If you add exercise, as you should, to your weight loss plan, here are ways to burn 150 calories. You can also get tips from Dr. Oz. You can still eat and lose weight with the right foods if done right.


The important thing about losing weight is to do it in a healthy manner. Not only is it about diet and exercise, but it is also about lifestyle change.


When looking for weight loss foods, start with a high protein and high fiber content. If the fiber is greater than the sugar, that is a plus. Low fat and sodium are on the opposite side, but potassium is a plus.


Eat smaller meals throughout the day and consume them in 2 or 3 hour intervals. I start with yogurt at 6 am followed by an egg at around 8 am. By around 5 or 6 pm I am no longer hungry for the rest of the night. I highly recommend meatless days, where no meat is consumed. It does help in weight loss and I go meatless at least 1 and as many as 4 days a week.


If I were to pick the best exercise to lose weight it would be something that can't really be duplicated in the gym. It involves stairs and/or hills. I live on the 15th floor and at least a couple of days a week, I use the stairs. When I worked in a park, I would briskly climb the hills. At first I was out of breath, but after awhile I wouldn't even work up a sweat. The reason was because I was losing weight.


I know what you're thinking. There are gym equipment that can duplicate them. True, and they do burn the calories and shed the pounds. I am getting away from most machine training because they aren't as effective as free weights and kettlebells. There is also a problem with some machines possibly being dangerous. More here.


So you can use the treadmill and stair climber at the gym, and you will get a good workout. Try real hills and stairs equivalent to your gym workout and you might be surprised at the difference.

The Juicing Issue

I have a Nutri-Bullet and I love it. I can make some of the best tasting drinks and smoothies using nothing but vegetables, fruits, berries, nuts and seeds. At first I was making a juice concoction every day. But soon I went back to the old fashion way-I eat it!


That is not to say that I still don't have my health juices, but I just limit it to 3 or 4 times a week. Juicing helps the body absorb vital nutrients, that many people may not be able to absorb from food. Food still serves in helping our digestive system from the esophagus to the colon.


I was kind of shocked to find that I was right. I would not recommend a total liquid diet to anyone, because food serves its purpose.

Health Journal 10

Once you determine that you want to be slim and fit, you must acquire and live with some healthy habits. An overall healthy lifestyle requires change, unless you are already there.




All men should familiarize themselves with the best exercises for men.  I am not leaving the women out!




Lower your diabetes risk with chocolate and berries. Sweeet!!!!




Find the herbs and spices that are associated with longevity. Spices and herbs can also help with a variety of diseases from diabetes to Alzheimer's and even cancer.





It may be a surprise to know that doctors are more in favor of medical marijuana than consumers.




Loneliness can lead to premature death in older adults.


Find the right supplements for your health needs.

Food Label Flaw

In this entry I wrote about the new food labels. I wrote, "After all the FDA is changing the already confusing Food Labels and it can go either way. A 20 oz. of soda becomes a serving just to show you the calories in an entire bottle? My guess is someone who drank a six-pack will continue to consume a six-pack!


All they did is cut out the Servings per container, because most people can't do the math, apparently according to their actions. I do like the Vitamin D label because I live in a cold northern state that lacks sunshine in the winter."


At this time the main flaw is that there isn't an established intake for sugar. Since it is established that the major cause for obesity is sugar, there is no dietary reference intake (DRI) for sugar. How much is too much?


We should also note that most obese people really don't even look at food labels. Maybe that is another flaw!

Cancer's Ironic Twist

Never in a million years would I have ever thought of a cure for human cancer coming from an unlikely source. Scientists at La Trobe University have found a cure in tobacco plants!


The cancer fighting protein in the plants called NaD1, seems to defend the plant from fungal infections while fighting cancer in humans and other animals. This is truly an ironic twist that may be telling us that the cure for what ails us comes from the plant that gave it to us.


So tobacco is a cancer fighter that can cause cancer when combined with fire. We have truly taken a giant step in the fight against cancer.

Foods For Life

Foods can help us find energy, weight loss, concentration and a host of other aspects of our lives. Energy and concentration seem to slow down as the day goes on. Here are 10 foods to help you maintain your focus when you need it most. We usually become sluggish and tired in the early afternoon.


Foods can help us shed pounds and keep the weight off. Try these foods to keep you from adding weight. Start your weight loss first thing with breakfast. Although I prefer alternatives, if you eat cereal, use the ones that help with weight loss.




Metabolism and lack of energy can be fixed with food. These foods will supercharge your metabolism.


Foods can cure cancer and other diseases. No small claim that comes from using the right foods for what ails you!

Beating Breast Cancer

A healthy lifestyle that includes exercise, nutrition, sleep and overall wellbeing, can cut half of all breast cancers. The key is to start this lifestyle as early in life as possible. This is great news in the breast cancer fight research.


Education is everything and education about breast cancer is essential in order to defeat it. And men aren't totally immune from this cancer.

Vegan Diet

Vegetarian and Vegan diets have been long tooting their own horns about the total health benefits of eliminating anything animal from your diet-or as I call it, your nutritional program!






Having a meatless diet does have its benefits. Still one should educate themselves before switching to a total vegan diet. There are a few things to consider before switching to a vegan diet.


Although we should strive to eat more fruits and veggies, we are still omnivores.


The bottom line is that vegetarian and vegan diets are beneficial for health. They do help in both the losing and maintaining of a healthy weight. Iron, B12, and protein are the toughest daily nutritional needs to get on a vegan diet, but they are not impossible.


If vegan and vegetarian diets work for you, then by all means continue. I still believe as omnivores we need meat in our diet, even if it is limited to a couple of times a week.

Health Notes

Regardless what the findings have yet to determine, I believe e-cigs will eventually be proven to be unhealthy. For now, the best argument against them is that they influence young people to smoke. Well if you use e-cigarettes because they are healthier than cigarettes, strike one comes if you use the Nicotine E-Liquids with your smokes.



To live long and prosper it may depend on your personality. Do you have what it takes? Then it is never too late to start and at least add years to your life.




Spice Power is a potent way lose weight, fight dementia, become smarter and happier without drugs. Spices have been underestimated in their potential benefits to our overall health.




There are too many fitness myths floating around out there. I have been a fanatic that at one time was going to the gym 5 days a week. Your body needs rest and recovery time to recuperate and rebuild itself.


Speaking of gyms, I have a personal observation that I see at the gym. As I get on my soapbox to ramble about fitness priorities with the use of common sense, I hope I will inspire people to get their fitness priorities straight!


The problem involves men more than women. But, ladies, lets not look away if it applies. I see too many people that should be working on their weight, but instead lift weights to build muscle around the fat that is crushing their organs. Get it?


One's overall health relies on their waste sizes. From Dr. Oz: A waist size over 35 inches in women and over 40 inches in men greatly increases the risk of chronic diseases like diabetes, heart disease and more.  If this applies to you FORGET THE MUSCLES and work on YOUR BELLY! So start with slimming exercises, fat burning exercises, toning exercises, and finally see if you can pass these three fitness tests.


I have found that most of my health problems could have been cured by the foods I eat! Imagine if you can get natural energy.

That's Life!

When we are young we see ourselves as indestructible. We know it all by the age of 18. We really have no perception of what the future holds and come to the conclusion that we will not see old age. I'm talking about my generation which still holds true in today's world.




Nowadays you hear how people are healthier at 30 than they were at 20, and healthier at 40 than they were at 30, and healthier at 50 than at 40, and you get the picture. My question would be when did you find your "real" fountain of youth? When did you wake up to the fact that you can live a better life with a healthier lifestyle if you just change your ways?




That time is when your body started healing itself!




The real thing you can't change about your life is heredity. What you inherited from your parents, grandparents and so on, that you have no control over. Diseases, longevity, addictions, are a few that come to mind. I, for example, being from the Mediterranean region, have inherited thalassemia. The sad part is that my doctor didn't find this until my late 40s and I had it all my life. This may be a future topic!




So yes, I am healthier today than I was 10 years ago and I have overcome some major obstacles that have set the path for my overall health. I quit smoking, started eating better and getting into shape, and I've also maintained my body.


 


There are ways to live healthy and add years to your life. Since you can't really change the heredity part, there are other ways to live long and have good health!



A factor that might not be considered when it comes to all aspects of our lives are our hormones. Some may need a  hormonal reset to start seeing benefits in the whole body.

Prepare For Summer

For those seasonal health fanatics that want to be in shape for the summer, now is the time to start. Although I keep in pretty good shape year round, I can still stand to lose a few extra pounds and exercise more.




The best place to start is by detoxing your body. Detox doesn't have to involve elaborate detox diets to rid toxins from your body. The simple ones are more effective and can help with the overall detox of the entire body.




The next step is to develop an exercise routine that will involve aerobics, strength, endurance and calorie burning. Weight loss is a combination of all of the above!


If you are having a hard time building muscle, maybe you're making one of these mistakes that are slowing down your progress. Come to find out that not all plateaus are created equal. Depending on your fitness goals, you can now breakthrough a fitness plateau.


Although fitness is the priority to getting summer healthy, nutrition plays a role, too. Before going crazy with organic only foods, know the myths. Aside from that summer health, we should prepare for our lifetime through our diet and lifestyle.


As I have been advocating since the beginning, everyone must find a median to suit their lifestyle to become healthy. It must be something they can live with and will stick to and can't only be to get healthy-"er" when it suits us. Summer is coming and we all want to be in great shape and optimal health. When we finally achieve our "ZEN" this will come easy to us year round.

Getting The Most From Workouts

I try to talk to the common man in a way they can relate to. I talk to the couch potato, the weekend warrior, the gym fly, the many people from the unhealthiest to the healthiest. I give you a sort of bottom line to health from research, personal experience and the knowledge of my years.


The verb factor of health is exercise. We all need an active verb in our lives because we can not become sedentary or our health takes a nose-dive.


At the very minimum one's activity must include 10000 steps a day which equals approximately 5 miles. Remember people's height and length can vary the distance of their steps. Overall the 10000 steps, whether a giant or a little person, is the minimum you can possibly do for your health.


Regardless of your exercise level, whether you're a beginner or a veteran, you can never know everything about fitness and exercise. Times are a changing" in everything from technology to cooking. You can never know it all and nobody is an island.


At the gym, I would do exercises that I would later find were ineffective and possibly dangerous, especially on machines. I wrote about these before in this blog, and today I am still being enlightened.


Here are ways to get the most of your workouts.

Protein Power For Workouts

Protein is the building block that shapes, strengthens, and nourishes the muscles of the body. It is used as both a pre and post workout supplement. I consume protein about an hour before I workout and within a half hour after a workout.




Protein can help with weight loss, energy and a be used as a meal substitute. Most people are getting protein through protein bars. We should educate ourselves when it comes to protein bars. Other protein supplements come in the form of protein shakes.




When it comes to working out, protein can also be consumed in food. Food may actually be better than the supplements. It is our bodies' natural fuel that nourishes our bodies naturally.

Return Of A Contagious Disease

Although measles was once practically eradicated, it is making a comeback. The problem seems to be the drop in the people who are receiving the MMR vaccine.  This is mostly due to the anti-vaccine movement. They believe it causes autism which is totally false.

Health Journal 9

Now your healthy nutrition can be put on autopilot at Eat This Much. You just put how many calories you want to consume in how many meals and it will generate a variety of meal ideas. It can also take in account the various 'diets' that are out there.






A new study has found that you increase your cancer risk and shorten your lifespan if you get high animal protein during middle age. In your senior years, the opposite is true.




So how is that Daylight Saving Time/Spring Ahead going for you? It is funny how the hour-ahead time is increasing over time and nobody notices. It is all about time and making society more productive. Don't believe me? A few years back DST went from April to October. Now it's from March to November. Although I may be proven wrong on timelines, we have lost at least 40 hours of sleep per time change. But we are ever changing to suit our needs. Employers look at it like a weeks worth of work, and as warped as that sounds, it is a productivity issue. The only advantage of DST is that it stays 'lighter' longer in the evening. Still DST is a time to approach with caution since workplace injuries rise at this time.


Your weight loss attempts may be getting sabotaged by your coworkers and loved ones. As hard as it is to believe, your friends may be your enemies!

Back To Fitness

I hope you have some idea by now on an exercise routine. Remember to shake things up every two or three months by changing a couple or most of your routine exercises.



An overlooked and neglected but important exercise routine should focus on Core-Strengthening. This is a must as you get older because it can strengthen muscles in the core which can result in better flexibility. My favorite core exercise involves the use of kettlebells.




Women's training style can be the same as men's without becoming as muscular as a man. There are after all myths about women and strength training. There are good reasons why women should lift weights. Like any exercise routine, we each must find what works for our individual need.


So what is the king of all exercises? The Deadlift may very well be the best exercise for the overall body. The key is to do it right!




I would spend a half-hour in the gym at the most. Now I have upped it to 45 minutes to an hour. The reason is that I am doing my sets and routines slower and maybe I'm onto something. There still are effective 15-minute workouts. It would be a 5-minute workout for me in the earlier days!


We should learn the basic difference between exercise and physical activity. Each one contributes to one's overall physical fitness.

To Be OR Not To Be

You think you're doing the right thing and you see the results. Suddenly what you were told was the right thing arrives with a few flaws. How many studies have said that coffee is bad? Then came that coffee was good, then bad, then good, then bad, and so on.


When I switched from white bread to whole wheat, I began to feel better and even began to lose weight. Now they say that wheat, even whole wheat, isn't as healthy as first thought. And the controversy goes on.


My point is that what you may have been told about the benefits of foods may be debunked in the future. I say that if it works, keep doing it.


Having said that, we have come to another controversy because fish oil isn't as heart and brain healthy as first thought. This applies especially to the supplements.


The real key to healthy nutrition comes in the final paragraph:


Says Tufts’ Lichtenstein, “The important point to focus on is it’s the whole diet and not just one component that can be put in a pill. I think current guidance to consume at least two fish meals per week, with the exception of battered and fried fish fillets, is still the best advice we can give people.”


It is the overall nutrition that will lead to a healthy diet and lifestyle.

The Silent Killer

Hypertension or high blood pressure is often referred to the silent killer since there are no real symptoms. It affects 1 in 4 people and unless treated, can lead to a heart attack, stroke, kidney failure and even death.








Anyone who needs to control their blood pressure may be given medication, but they should also develop healthy habits. They should also find alternatives to sodium.



A good healthy nutrition plan to control hypertension is the DASH Diet.




More on high blood pressure can be found here. 

Food Confusion

If you weren't confused about food before, well you're going to become totally confused now. A chemical that has been in hundreds food for years, is now causing a concern according to activists. The chemical Azodicarbonamide is found in foods that are made from flour such as breads, bagels, etc., and is banned in Australia and some European countries.


The FDA approves the use of ADA in foods. This report and the FDA's approval should both be taken with a grain of salt. After all the FDA is changing the already confusing Food Labels, and it can go either way. A 20 oz. of soda becomes a serving just to show you the calories in an entire bottle? My guess is someone who drank a six-pack will continue to consume a six-pack!


All they did is cut out the Servings per container, because most people can't do the math, apparently according to their actions. I do like the Vitamin D label because I live in a cold northern state that lacks sunshine in the winter.


We can all sing the praises of kale. Well we might want to cut down on what may be a miraculous superfood. Kale may interact with certain medications. It can also cause blood clots because it is high in Vitamin K. Hypothyroidism and kidney stones may also be caused by too much kale. The best way to handle it is to cut back on kale to 3 times a week. 

The Start To The Day

There is a reason why breakfast is the most important meal of the day, since we need energy to fuel our bodies to start our day. We should get into the habit of putting food in our belly within an hour of waking. Breakfast ideas can be simple and healthy.


Breakfast has many benefits that will help us start our day. Since the last meal we ate could have been over 8-10 hours ago, skipping breakfast cause a variety of problems from fatigue, lightheadedness, memory loss, low energy, etc.


If you need ideas on breakfast's healthy foods go here, here, and here.

Foods For The Heart

Heart healthy foods should be incorporated in our daily meals to help our most important muscle function smoothly. The Ornish Diet was ranked as one of the best heart-healthy nutrition of 2012. It ranked high heart health and other health benefits. Perhaps it's because the foods that benefit the heart, also benefit other health issues.


The overall heart health resource can be found at the American Heart Association site. There is also a guide that goes with your heart to help prevent heart disease through your nutrition and habits.


Feed your heart what it needs and it will do a fantastic job at boosting your overall health.

Superfoods Part 10

No you haven't missed Superfoods 1-9, the 10 is just a parody to say that the topic is vast and ever growing. We are still discovering Superfoods in diverse regions of the world, so this topic is ever ongoing. Lets just say that this is a Superfood primer or introduction.




The thing that Superfoods do among other things is build our immunity, fight diseases, fight cancer, help maintain weight, and the list goes on. So much is written about Superfoods. Some have their favorites, and some target weight loss.  On this list I learned a few new ones. We are so bombarded by Superfoods that some have doubts about the claims. Well I know that they have improved my overall well being, so I have no doubt that the benefits outweigh the doubts. I failed to see the title "Doctor" in the author of the article, so that pretty much debunks his claims.


The main benefit in most Superfoods can be determined by its bright color. The color is what tells the Superfood's Superpowers!

In Search Of Self

When it comes to a healthy lifestyle, we are all individuals and must find what works for us so that we can maintain a healthy body, mind,  and also your weight. Not everything is going to work for you and through trial and error one needs to establish a healthy median that you can stick to.


When it comes to nutrition, I tend to not stick to a particular trend such as the, a-hem, diet plans that are out there. Instead I tend to experiment with various diets, and actually sort of go with the flow. I believe that just as you need to shock your body by changing your exercise routine when you reach a plateau, you need to add a variety of foods and actually eat different foods at different times.


I like to experiment, and the one way to gain energy and maintain weight is to have a meatless day at least once a week. Meat is a food that takes longer for us to digest, and by not eating any type of meat at least once a week can make for easier digestion and increased energy.


There are numerous benefits to a variety of diets, and some need to be researched more. The thing is that sticking to one in particular may be hard to do or eventually get boring resulting in eating foods that do the opposite of what we intend to do. I have come up with this idea to experiment with various nutrition lifestyles for either a day, week, or possibly a month. For example, the meatless days are on a weekly basis. My record is 4 days in a week that I went totally meatless.One of my favorite meatless meal plan is the G BOMBS!


I still have to have meats in my diet. The bulk of my meats are poultry, fish and bison or grass fed cow meat. The latter is the least consumed of the meats. I rarely eat pork. I do occasionally enjoy beef liver which is loaded with nutrients that do the body good. I limit it to a couple of times a month because it is high in cholesterol.


I have started a plan where for at least one day a week I will go wheat free. That's going to be hard because whole wheat bread and pasta are a staple. I'll let you know how it goes!


Another important thing about getting the most from your nutrition is knowing how often you should eat. I tend to eat every three hours, with three bigger meals throughout the day or from 6 am to 6 pm. It works for me. The key is variety, especially with fruits and vegetables and legumes, to name a few.


When it comes to cooking, I like to experiment and sometimes I create tastes that may not be appealing to some, but I like them and I cook them for their healing properties. For example, if I cook a piece of chicken, I spice it up with ginger, curry, cayenne, black pepper, hot sauce and lemon juice. Let it marinade for a few hours or overnight.


The bottom line is that I believe for nutrition to work for your healthy lifestyle, you have to experiment and find a happy median you can live with. Splurging in an occasional candy bar is OK as long as it doesn't become a routine. I believe we need that occasional junk food to actually keep us on track. The important thing is to eat more healthier and to find a way to enjoy the foods that are beneficial.


Obviously there is more to talk about when it comes to healthy eating, and February is dedicated to health nutrition.


I am currently at an ideal weight and next month I get my physical. The past years have resulted in outstanding numbers for me for my overall health.

Health Journal 8

We all know how important oral hygiene is in a healthy lifestyle. Dental hygiene is a healthy practice that can prevent major problems including heart disease. You might want to avoid the mouthwash regiment because it can actually raise your blood pressure. A study that found that mouthwashes were beneficial included the ingredient chlorhexidine, which is not available in OTC mouthwashes in the USA.




Winter isn't over yet, and you can build a strong immune system through your nutrition. Yes, the magic powers of foods is coming to life. What can't foods prevent?


Since February is Women's Heart Health Month, maybe we should eat for a healthy heart.


Foods can even help one manage their diabetes.


When does good healthy nutrition go bad? Well we don't really talk about it, but gas comes to mind. Now you can know the food culprits and how to rectify the problem.


I am not a cereal consumer and don't really recommend or endorse them. If you are trying to lose weight and crave the traditional morning cereal, get the best ones!


Foods communicate with us through their colors. They signal their health benefits to our overall well-being. And their colors communicate their benefits to us. It might be to your advantage to learn the health benefits of the rainbow!

Reconsidering Wheat

We went from enriched, bleached and unbleached wheat flour to WHOLE Wheat. It was healthier since it was high in fiber and became a staple for me. Now we hear that whole wheat contains gluten and is modified and not as healthy as we thought. Imagine my excitement when I went from eating the white wheat to eating whole wheat and losing and maintaining my weight. Now to find that this may not be as healthy as I thought, well I am not going to give it up completely.


I found that going from white to whole, I consumed a lot less of the product. Bread, pasta and anything else that I would consume by overindulging, with whole wheat I consumed much lesser and was full longer. So when it comes to this wheat issue, my advice is that if you have a "wheat belly" then you should consider eliminating it. If you maintain a healthy weight and don't have a problem with belly fat, I'd say eat the whole wheat!


If on the other hand you have fat in the belly that you can't get rid of, then perhaps you should remove whole wheat from your nutrition. There are recipes here, here, and here. Besides buying the advertised book, here is a list of wheat-free foods.

South Beach Diet

I am going to dedicate February to the various healthy lifestyles(DIET is a no-no in my vocabulary!) that will help you pursue a healthy and long life. The South Beach diet has been compared to its Mediterranean counterpart. I find the South Beach lifestyle one worth pursuing because it offers a variety of choices that are healthy and easily manageable.


The basic list of must have foods are easy, healthy and inexpensive for the health nut individual. Find out if the SB diet is right for you.


The South Beach is one of the many lifestyle that I will be talking about in February, but your best bet is to start here and take it from there. My advise is to remember that the SB website is loaded with healthy info but still try to sell a product. Although the SB is a great lifestyle, the foods they sell can become a staple if you do-it-yourself with the foods recommended by South Beach.

Tweeking Your Health Routine

You work out and eat right, so your health may be on track. Now it's time to turn it up a notch by adding or enforcing habits in our lives that will benefit our overall health more. Here are 14 of the best habits to improve your health.


Another way to get healthy is to know how to achieve any of your goals.

A Word On Supplements

When it comes to workouts, supplements may be a must for some people. You can actually get your supplements from foods, but most prefer to use supplements made for workouts. Needless to say, it would be best to educate yourself on your requirements for workouts when it comes to supplements.


As far as workout supplements, I would advise against anything containing DMAA which is usually found in popular pre-workout supplement.. Many manufacturers, while insisting DMAA is safe, are starting to remove it.




A good supplement basic can be found here. Education is priceless, so more information can be found here.




The main nutrient supplement for workouts is protein. It feeds, builds and helps muscles recover. If one chooses not to take artificial supplements, then nutrition is your best bet. Try Greek yogurt as a pre-workout supplement and eggs as a post-workout food. Salads, lean meats, pastas are great workout supplement foods that contain protein, vitamins and amino acids.


Workout supplements are an individual choice. One must find what the ultimate goal is and how to achieve it. If you plan an indurance workout 2 or 3 hours from now, a great meal is regular potatoes and sweet potato combo. The regular potatoes give you quick energy and the sweet potatoes give you a sustained energy.

Health Journal 7

In this edition, exercise takes the front row. With winter in full swing, it is easy to become sedentary and lazy. It's the season for excuses. I am already noticing a drop in gym attendance as it is easy to do your routine uninterrupted. While I'm talking about it, maybe we should catch up on our health club etiquette.


Here are fitness mistakes you should avoid.


I'm leaning toward doing more kettlebell workouts. It is easier to handle and grip than traditional weights, plus kettlebells give a great core workout. More can be found here.


If you use a treadmill, here are ways to improve your workout.


Pilates is an easy way to strengthen and tone your body.


Make sure you know your fitness myths. Even I was surprised because I found a couple of myths I actually believed to be true.


If you need help establishing a fitness program, start here.