8 Tips To Make Your New Juicing Habit Stick

Any time of the year is a good time to start juicing. The health benefits of drinking fruit and vegetable juice are numerous, ranging from improving your digestive health to increasing your body’s ability to repair itself and bolstering your immune system.

However, as with any new routine, sticking to your juicing habit can be hard. Follow these 8 tips to help make juicing a part of your daily routine for years to come.

1. Set up a juicing plan

One of the most common mistakes people make when starting a juicing lifestyle is failing to account for the extra effort. In order to make your juice both effective and sanitary, you need to wash your ingredients and cut them to the appropriate size for your machine. Most people don’t have the time to do this in the morning, so consider prepping the night before. Even if you chop up all of your veggies and fruits the night before, you still need to plan for the time to make the juice and clean your machine in the morning. Wake up a few minutes earlier to give yourself more time in the morning and keep the process as stress-free as possible.

 2.Stock up on the (right) ingredients

Another pitfall that leads new juicer to abandon the process is a simple lack of ingredients. If you’re all ready to make your juice, but you don’t have any leafy greens or fruits, it makes the entire process harder than it needs to be. Make sure you keep a fresh supply of fruits and vegetables in your fridge before you plan to make you juice so that you can focus on solidifying the habit instead of the obstacles in front of you.

3. Solve the taste dilemma

Make sure you choose ingredients that are both easy to juice and that you enjoy. Even though kale is loaded with nutrients, you’re unlikely to stick to juicing if you hate the taste, but there are many tasty additions that can help mask the taste of kale, so you can get the nutrients while enjoying the juice.

Apples, lemons, limes, grapefruits, pears, and ginger are all great additions to make the primary stars, like spinach, kale or broccoli taste great in your juice.

It is also important to realize that you might just have to get used to the taste of vegetables, as others have, it is part of changing to a healthy lifestyle.

 4.Invest in a quality juicer

This one falls in line with the whole concept of making the process easier for you. A poor quality juicer can result in a poor quality juice, such as one full of large chunks, which in turn can make the entire process unappealing.

Cheap juicers are also more prone to breaking and clogging, which can completely stop your budding love for juicing in its tracks. There’s no need to spend a fortune on a juicer, as some high-end models also come with issues. Read reviews at online retail sites to identify the machine in your price range with the largest number of happy owners.

 5.Focus on your calorie intake

As great as juices are for your health, they’re no replacement for actual fruits and vegetables. Many new juicers attempt to substitute complete meals with a juice blend, which often does not have the appropriate number of calories to keep you fueled all day.

Similarly, many people find that drinking fruits and vegetables is not as satisfying as eating them, which can lead to feelings of hunger. Associating negative feelings such as fatigue and hunger with drinking juice can make you feel like the process isn’t worth it. Instead, focus on drinking the juice as a snack or meal supplement.

6. Easy Storage

Buy an airtight container to store your juice. Juice keeps well for about 3 days, so being able to make enough for a few days saves time and makes the whole juicing thing much easier.

7. Watch your sugar intake

Avoid the shock of weight gain or sugar overload that can quickly turn you off to juicing by making your juices primarily from vegetables.

Fruit is very high in sugar, and you can easily go into calorie and sugar overload with just a couple of glasses a day, negating the whole point of juicing. Choose low sugar fruits, like apples and berries and use them in moderation.

 8.Buy a portable container

One major benefit of drinking juice blends is that they take such little time to consume. However, if you don’t have the time to sit and sip your drink, you’re not going to build the habit into your routine.

Purchasing a thermos or other container means you can take your juice with you wherever you go, so drinking it can become a part of your daily activities. In addition, you can make your juice in the morning and then take it with you to work to drink later.

Starting a new juicing routine can be difficult if you don’t take the time to plan for it in advance. Focus on identifying the biggest issues you face each day and develop methods to overcome them, and you’ll make your new juicing habit stick for a lifetime.

 Click here to discover the 50 tips to juice like a pro

Health Benefits Of Carrots And 5 Eating Ideas

There is no question that carrots are healthy for you. They are also easy to prepare and can be prepared in a variety of ways. For this reason, carrots are among the most widely consumed vegetables throughout the world. They grow easily in just about any soil and have a place in many different international cuisines.

The scientific name for carrots is Daucus carota. While it is classified as a root, some people eat the tops of carrots as well. Most carrots are bright orange; however, there are less common varieties of carrots that are yellow, white, red, or purple in color. Most people eat domesticated carrots, which are a variation of the wild type (Daucus carota).   It is found native to southwestern Asia and Europe but most imported carrots come from China.

The Nutrition in Carrots

Carrots are healthy for you in a variety of ways. Carrots are high in beta carotene and fiber. They have loads of antioxidants, which fight cancer and other cellular defects. Most varieties of carrots are high in vitamin C, vitamin A, Vitamin B8, Vitamin K, folate, pantothenic acid, iron, manganese, potassium, and copper.

How are carrots healthy for you?

Carrots have many health benefits: Some of these include the following:

• Carrots prevent cardiovascular disease. In at least one study, the consumption of carrots resulted in a reduction in cholesterol by approximately 11 percent in those people who ate 7 oz of carrots daily for three weeks. Lower cholesterol means a lowered risk for heart disease. In another study out of Sweden, researchers found that eating carrots on a regular basis reduced the risk of having a heart attack.
• Carrots lower blood pressure. Carrots are high in potassium, which dilates the blood vessels and coumarin that lowers blood pressure. This improves overall body circulation and enhances the function of all of the body’s organs. Lower blood pressure means there is less stress on the heart and a decreased risk of heart attacks, stroke, and atherosclerosis.
• Carrots enhance the immune system. Carrots are high in antibacterial and antiseptic properties so that it enhances the body’s immune system. Carrots are also high in vitamin C, which stimulates white blood cells, which are an important part of the immune system.
• Carrots promote digestion. The fiber in the roots of the carrot can help maintain excellent digestive health. Carrots are high in insoluble fiber, which bulk up the stool and allow it to pass cleanly through the colon. The fiber also enhances peristalsis in the colon and increases the secretion of stomach acid. It is believed to be protective not only against constipation but in preventing more serious things like colon cancer.
• Carrots help prevent cancer. Carrots are high in beta carotene, which reduces the risk of several types of cancer, particularly cancer of the lung. One study showed that people who ate more beta carotene had a reduction in lung cancer risk by more than forty percent. Another study revealed that eating carrots decreased the chances of getting colon cancer by approximately 24 percent. Breast cancer is also believed to be protected against by eating carrots.
• Carrots help the eyes. Carrot consumption is believed to decrease the incidence of age-related macular degeneration. One study showed that people who ate more beta carotene had a 40 percent decreased risk of age-related macular degeneration. Carrots also seem to help prevent decreases in vision that occur as a result of vitamin A deficiency.
• Carrots help in mouth health. Carrots are known to stimulate the gums and enhance saliva production, which means there are fewer dental caries and fewer bacteria in the mouth that can lead to dental caries. It also seems to be beneficial in helping people with bad breath.
• Carrots prevent strokes. Research has shown that eating a carrot every day can decrease the chances of getting a stroke by 58 percent. No one knows exactly why this is the case but it is believed to be because carrots are high in beta carotene.
• Carrots are protective in diabetics. Because of the carotenoids in carrots, blood sugar is better regulated and diabetes is in better control. Carrots also help to regulate the use of glucose and insulin in the body so that there are fewer blood sugar fluctuations in diabetics.

5 Healthy Ways to Eat Carrots

Carrots can be eaten in several ways as they are a versatile vegetable when eaten raw or cooked. Here are five ways you can incorporate carrots into your diet:

• Eat them raw—carrot sticks can be eaten raw alone or with a vegetable dip
• Eat carrot soup—carrot soup retains much of the nutrients that raw carrots have and is a delicious way to eat carrots.
• Eat them juiced—carrots can be juiced alone or with other vegetables for a healthy juice containing many phytonutrients
• Eat them roasted—carrots roasted in a light amount of oil retain many of their phytonutrients and make for a good side dish to a meal.
• Eat them in a casserole—carrots can be chopped and put in just about any soup or casserole.

How Adding Turmeric To Your Juices Benefits Your Health

You might not be familiar with turmeric by name, but chances are you’ve eaten it at least once before. As a primary ingredient in many Indian dishes, as well as a coloring agent in foods such as mustard and various cheeses, its benefits in the culinary world are well documented.

However, did you know it also carries numerous health benefits? Read on to find out how adding turmeric to your juices brings a wide range of positive improvements to your diet and overall wellbeing.

Reducing Osteoarthritis pain

Though much of the research into the various effects of turmeric are still in the early phases, one study reports significant findings on its ability to treat pain from osteoarthritis, according to WebMD.com. These researchers studied test groups with arthritis and found that a regular dosage of turmeric reduced the amount of pain that resulted from the joint impairment.

The research focused on patients consuming whole turmeric, rather than a modified supplement made from turmeric, meaning you can easily sprinkle the spice it into your juice for the full effect.

 Anti-inflammatory aid

Another major benefit of turmeric is its anti-inflammatory properties, which means that it helps to relax blood vessels that become engorged as a response to pain or other irritations. Adding turmeric into your juices can thus help to alleviate discomfort from a variety of pains and aches, similar to that of taking an over-the-counter pain reliever.

Research from the University of Arizona also found that these properties helped to reduce pain from rheumatoid arthritis, furthering the evidence that it can help improve joint movement. The research also suggests that taking the turmeric preemptively can help prevent the onset of rheumatoid arthritis.

 Fighting heart disease

Heart disease is one of the leading causes of death among both men and women, often resulting from long-term issues relating to diet and other health factors. Turmeric can help to fight off heart disease by aiding the body in the removal of plaque from the arteries, which decreases blood flow through the body.

This obstruction causes the heart to work harder than necessary to pump blood, which results in excessive damage to the muscle that can lead to heart attacks. By removing the plaque, the heart is able to function at a normal level and thus stay stronger for longer.

 Promoting better digestion

Many people turn to juicing to help with digestive issues, often focusing on detoxifying the body and flushing the system of harmful build up. Try adding turmeric to your juices to enhance your digestive system by reducing bloating and eliminating excess gas.

The spice is also found to help alleviate discomfort from heartburn, which can lead to other health issues and major discomfort if left untreated. Drinking a juice blend with turmeric can sometimes result in immediate relief of these issues, though response time may very between individuals.

 Boosting antioxidant levels

One of the most significant health benefits of turmeric is its high levels of antioxidants, which have a variety of benefits to your overall health. A diet rich in antioxidants can help repair the damage to the heart muscles, reduce the signs of aging, increase your energy levels, and improve the function of your other organs.

Some research also suggests that antioxidants can help combat free radicals that can lead to cancer. Similarly, research from UCLA found that turmeric contains a compound know as curcumin that seems to dramatically increase the antioxidant capacity of the body.

As with all juicing ingredients and health tactics, remember that moderation and consistency. While tossing a cup of turmeric into your next juice might have a short-term benefit, it can lead to an upset stomach and other discomfort.

Stick to a few teaspoons per juice a few times a week to keep yourself on track and guarantee your ability to reap its benefits in the long haul.

Turmeric In Juicing

 You can juice fresh turmeric or stir in the dried spice to a finished juice.

6 Body Detox And Cleansing Myths And Facts

There are a lot of detoxing diets around as well as items or foods that claim to “detox” the body. Detoxification is designed to rid the body of unnatural chemicals and pollutants that are said to damage the liver, damage the kidneys, and help you lose weight.

Unfortunately, if detoxification were really all that helpful, everyone would be doing it.

Doing detoxification the wrong way can be damaging to your health. Before you get out the juicer and gather a bunch of healthy vegetables to eat at your next meal, you should really think about these myths and facts about body cleansing and body detoxification.

• Detox Myth #1: Detoxification is the quickest way to lose weight. The truth is that while detoxes actually do help you lose the weight very quickly, most of the weight lost is body water and the weight will come right back on as soon as you stop doing it.

 Detox can also help you lose stool through diarrhea and that will cause your weight to drop fast but as soon as you eat, the stool will build up again. You can lose only so much weight when participating in a cleanse diet. It is much better to lose weight the conventional way—through eating a low calorie diet and exercising in order to lose the pounds. It is much easier to stick to a diet this way as well.

• Detox Myth #2: Detox diets are better for you than a diet consisting of exercise and eating a fewer number of calories. While a diet claiming to be a detox diet is able to get rid of a few toxins from the body, it won’t help you lose a lasting amount of weight. It is much safer to eat healthy unprocessed foods and get to the gym for some exercise.

• Detox Myth #3: You don’t have to exercise with a detox diet. While it is possible to lose weight with a detox diet without exercise, you are losing muscle mass by engaging in a detox diet and avoiding exercise. If you want to gain or tone muscles, going to the gym or exercising at home or outdoors is the best way to keep those muscles healthy.

• Detox myth #4: You need to take it many strange juices and avoid eating food when detoxing. There are many healthy foods that will cleanse your system without needing to take in only expensive juices or eating so little food that you quit eating solids. Instead of juicing your way through a detox diet, you should eat a lot of sesame seeds, leafy green vegetables, and lemons (in a recipe or as the juice).

Green tea is another inexpensive thing to add to your diet that will clean your body out without starving yourself; it is a natural detoxification drink for those who really want to detox but don’t want to buy a juicer and juice up veggies and fruits.

• Detox Myth #5: Drinking an excessive amount of water will detoxify the body. This is a myth that has some partial truth to it. Water does help the kidneys and liver function better but if you drink too much of it, it can be dangerous to your body.

Too much water can negatively affect the electrolytes of the body and can cause your kidneys to work overtime trying to get rid of the excessive amount of water you are trying to take in as part of a detox diet. Drink plenty of water while dieting but don’t go overboard.

• Detox myth #6. You only have to go to the sauna to detoxify the body. While saunas are an excellent way to get rid of toxins after working out at the gym, this isn’t a way to have longstanding detoxification. If you spend too much time lounging in a sauna, it is just too easy to become dehydrated. In addition, trying to use sweat to get rid of your toxins, you can block your ability to detoxify your body over a period of time.

While many people take on these types of detox diets with the best of intentions, you need to know that it is possible for them to be dangerous to your body if you don’t do them right.

Start your healthy diet and exercise plan the right way, by lowering your caloric content, continuing to eat healthy foods in moderation, and exercising hard at the gym or in your home (or outside) in order to keep your muscle mass up or to tone your muscles as you help your body lose weight.

Is Juicing Healthy?

In the diet and health world, you’ll find many fads and trends. Juicing has become popular as a way to cleanse the body, lose weight, and greatly increase intake of vitamins and minerals. It’s always valuable to look at the science behind a diet trend, so just how healthy is juicing?
On the one side of the juicing trend, we have a lot of marketing effort. If fruits and vegetables are good for you and your body, then drinking them in one go each day, must surely be of benefit?

However, the science behind it is more complex than the marketing line, and the reality is a tale of both pros and cons that are well worth considering before integrating juicing into a diet regimen.

The Pros of Juicing

Many people juice vegetable and fruits on a daily basis without thinking too much about the pros and cons of the activity. However, it’s always wise to look beyond the marketing lines and examine the nutritional value and science behind it.
In this spirit, here are some of the health benefits of juicing:
• If your daily diet is poor, then juicing even on a semi-regular basis can provide your body some much needed nutrition. The striping away of much of the fiber content in fruits and vegetables by the pulverization process makes it easy for your body to absorb the nutrients faster, thus giving you a high dose of nutrients. These nutrients contribute to your overall health and well-being and boost your immune system.

• The pulverization of much of the fiber also unlocks some of the enzymes found in some fruits and vegetables and makes them available for digestion and absorption.

• If you juice regularly you’re habituating yourself to a dietary activity that is actually of great benefit. You’re thinking of your body, your health and what you’re putting into your body, and developing this habit is of massive psychological benefit, particularly for those who have had previously poor eating habits. This change in habit can lead to other positive life changing activities, including regular exercise and eating more foods of greater nutritional value. Many of us don’t eat enough fruit and vegetables on a daily basis, so drinking even one small cup of freshly juiced vegetables and fruits can help our bodies.

The Cons of Juicing

Despite the strong marketing line, juicing has quite a couple of pitfalls. Much of the nutritional science behind it is still being debated in diet circles, but there are some very specific problems that are slowly becoming more well-known.
Read on to find out some of the cons of juicing to put the debate into a sharp perspective:

• Juicing fruits and vegetables actually strips away most of the insoluble fiber content due to the pulverization process. Eating fiber regularly is essential to a smooth digestive process, and helps us to maintain a healthy weight because it causes us to feel fuller for longer.

• As our bodies absorb a super hit of nutrition due to the stripping away of much of the fiber, we also absorb a lot of natural sugar, this is especially critical when juice blends consist mostly of fruits. This creates an abnormal spike in sugar levels, which is clearly problematic for diabetics and promotes weigh gain. Over time, this excess of fructose sugar will cause us weight problems as they are converted to fats and stored by our bodies. In this way, regular juicing will have the opposite of a beneficial health effect. However, it is important to note that this sugar overload only occurs when fruit is the predominant ingredient, when you juice a ratio of 80% to 20% or 90% to 10% of vegetables to fruits this is not a problem.

• Juicing can be expensive, with a quality machine costing around $150 or more and the cost in produce, where sometimes many vegetables are needed to make just one glass of juice. This will be expensive over time.

Thoughts on the Health Benefits of Juicing

It seems as though juicing is here to stay, at least for the near future, but it’s wise to consider both the pros and cons behind it. To supplement an already poor diet, drinking juice can offer superior nutritional and health benefits.

Click here to discover the 50 Tips to Juice Like a Pro

Green Juice For A Healthy Heart

The term “green juice” can actually refer to a wide range of vegetables processed through a juice or blender to transform the solids into a smoother liquid. Though spinach and kale are among the most common options, it can also include Romaine lettuce, cucumbers, wheat grass broccoli, bitter melon and many others.

The emphasis on green produce comes from the fact that many of these items carry different types of essential nutrients and vitamins than options on the other side of the food color spectrum, such as iron, Vitamin K, and antioxidants.

In addition, greens with a darker color, such as kale, also commonly have higher levels of these nutrients than the lighter green vegetables, such as iceberg lettuce, making them ideal candidates for a healthy diet.

Juicing And Heart Health

Juicing is simply a more convenient way to introduce the foods into your diet, as many juices also include other, more palatable ingredients such as fruits and similar sweeter fare.

The specific benefits of drinking green juice depend on the ingredients. For example, a juice made primarily of kale delivers a high dose of iron, approximately 1mg per cup compared to 0.4mg per cup of cabbage, according to the USDA.

Iron in particular is essential to developing a healthy heart because it is a key element in creating hemoglobin, which is a component found within red blood cells that aids the distribution of oxygen throughout the body. If the body does not have enough iron to properly carry oxygen molecules out of the lungs, it cannot function properly and will eventually start to break down, leaving you feeling fatigued. Overworking your body means overworking your heart, which eventually leads to a weakening of the muscle that can result in heart disease or other ailments.

Another way green juice helps keep your hearth healthy is by introducing antioxidants into the system, which carry a wide range of health benefits overall.

In terms of the heart, antioxidants help to restore damage that comes from daily activity, strengthening the walls of your heart over time and allowing it to function more efficiently.

Many green juices also feature vitamins that help keep the heart pumping properly and strongly. Similarly, the nutrients and minerals in the juices can help improve circulation by expanding the blood vessels and lowering blood pressure, which allows the blood to flow more smoothly throughout your body.

Green juices also help introduce fiber into your diet, which are essential to a healthy heart because they can lower blood cholesterol levels. High cholesterol causes the heart to work harder than it needs to pump blood through your body because it literally blocks the passageways in the circulatory system.

Overworking the heart, combined with the lack of oxygen and buildup of toxins due to poor blood flow, can result in a heart attack or similar issues. The fiber in the green juices helps ensure proper blood flow and thus keeps your heart and body functioning normally. Fiber also helps combat other conditions that can lead to heart disease, such as obesity or diabetes, offering an additional layer of healthfulness.

Green juice is low in calories and makes a great addition to a sensible low calorie diet in support of a healthy weight, which in turn realty benefits heart health as both obesity and overweight are two of the biggest contributors to heart disease, heart attack, and premature death.

Regardless of the types of vegetables, you put in the juice or how often you drink them; they are most effective when combined with regular exercise and an overall balanced diet.

Click here to discover the 50 Tips to Juice Like a Pro

10 Natural Remedies For Kidney Stones

Our kidneys are very important to us. They not only detoxify the body and filter out impure substances from the body but they get rid of metabolic wastes through urination. You can get kidney stones when you don’t process wastes properly or when you are dehydrated.

Kidney stones are extremely painful and have the capability of blocking urinary flow in the kidneys and ureters.

Here are some great natural remedies for getting rid of kidney stones and for helping your urinary tract heal from stones:

1. Olive oil, Lemon Juice, and Apple Cider vinegar. These are great remedies for kidney stones because they dissolve them nicely. All you need to do is mix two ounces of olive oil with two ounces of lemon juice. Drink this down and then drink 12 ounces of water. Wait about a half hour and then squeeze a half of a lemon into another 12 ounces of water and add a tablespoon of apple cider vinegar. Drink it down. Repeat this regimen after about an hour and keep doing it until you have no symptoms.

2. Kidney beans. According to tradition, the pods of kidney beans were the most medicinal part of the bean. You need to remove the beans from their pods and then boil the pods in hot water for six hours. Strain the liquid through a cloth and cool it. Drink it throughout the day for just one day in order to help relieve the pain of kidney stones.

3. Urva Ursi. This is an ancient folk remedy to get rid of kidney stones. It kills off infections so common in kidney stones but helps cleanse the urinary tract, reducing the pain. All you need is to take 500 milligrams of urva ursi three times per day and your kidney stones will be gone.

4. Dandelion root. This is a cheap way of getting rid of kidney stones. Use organic dandelion root and let it do its work cleansing the urinary tract. Just take 500 milligrams twice a day for better kidney health.

5. Horsetail. This is taken as a tea and works well to relieve the pain of kidney stones. You need to drink a lot of tea—about 3-4 cups per day or take about two grams of horsetail in a supplement form for better kidney health.

6. Pomegranate Juice. Pomegranates are good for just about everything. The seeds and the juice of this fruit are especially good for kidney stones. It may be because they are so sour and have astringent properties. Drink pomegranate juice after it has been freshly squeezed or eat the pomegranates with the seeds.

7. Magnesium. This is taken as a supplement. Research tells us that people who get kidney stones all the time and who take magnesium supplements will have nearly 93 percent improvement in the chances of getting kidney stones again. Try taking in about 300 milligrams of magnesium orotate in order to prevent and dissolve kidney stones.

8. Organic celery. Regular celery or celery seeds are great as a urinary tonic. If you regularly take in celery seed as a tea or as a spice, it may help keep kidney stones away.

9. Basil. Basil will tone the kidneys when taken as a tea but you need to sip it all through the day. Take a teaspoon of basil juice and a teaspoon of honey each day for six months. This can help expel the kidney stone from the urinary tract.

10. Change your diet. It is well known that eating unhealthy foods is a big cause of kidney stones. Drink less soda and don’t drink energy drinks. Drink lots of fresh clean water. Stay away from alcohol, processed foods, and instead eat plenty of fruits and vegetables, especially the ones previously listed.

There is some research to indicate that using an inversion table will help pass kidneys stones after having shock wave lithotripsy. This is when a shock wave is sent into the body to break up kidney stones. Inversion tables seem to help push the stones out of the body.

Discover 5 of the best exercises you can ever do

I’m a baby boomer and today’s my birthday (that’s past 60 in my case..) and I just came across this interesting article on Harvard Health which is great cause I was just wondering what I could or should do to get back in shape.

So if that’s your case too I suggest you read this article and maybe follow some of this excellent advice as well..

If you’re not an athlete or serious exerciser — and you just want to work out for your health or to fit in your clothes better — the gym scene can be intimidating. Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch.

Yet some of the best physical activities for your body don’t require the gym or ask you to get fit enough to run a marathon. These “workouts” can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss.

No matter your age or fitness level, these activities can help you get in shape and lower your risk for disease:

1)Swimming. You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. “Swimming is good for individuals with arthritis because it’s less weight-bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Research has found that swimming can also improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2)Tai chi. This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible — and valuable — for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says…

Read the full story here

There is NO Easy Way to Getting Healthy

I hate to break it to you, but there is no easy way to get healthy, lose weight or get back into shape. It takes time and it takes dedication. Yes, it would be nice to have a magical pill or an easy button. That’s the reason there’s such a huge market for diet pills and weight loss gimmicks. But the hard truth is that they just don’t work.

What works is making lifestyle changes and sticking to them. That’s what this short report is all about. I’m not promising that it will be easy as pie or that you’ll lose 50 pounds overnight. What I can promise is some helpful information that will allow you to make those lifestyle changes. I’ll show you how to create good habits that will help you reach your goals. After that it’s up to you to implement them and finally get healthy – for life.

Lifestyle Change #1 – Eat Less

Let’s start with the hardest habit to get into. It’s to eat less. It makes sense, doesn’t it? You eat less, you’ll start to lose weight. Or at least you’ll stop gaining pounds.

Over the past few decades our portions have gotten bigger and bigger. We’re bad about piling food on our large plates (yes, our plates have gotten bigger too) and then finishing it all no matter what.

Instead, let’s get in the habit of eating a little less, eating a little slower and stopping when we start to get full. Here are some simple little hacks to help us do that.

Portion Control

Our portions have gotten bigger and bigger. And we’re used to eating long past the point where we start to feel full. It’s time to retrain ourselves to get a feel for how much a serving of pasta, chicken, rice, corn, cereal or anything else on our plate should be.

Start by reading up on portions and invest in an inexpensive set of measuring cups. You can even use your hand in a pinch. Here are some general guidelines:

• 1 cup = your fist
• 1 ounce = the meaty part of your thumb
• 1 tablespoon = your thumb, minus the meaty part
• 1 teaspoon = the tip of your index finger
• 1 inch = the middle section of your index finger
• 1-2 ounces of a food like nuts or pretzels = your cupped hand
• 3 ounces of meat, fish, or poultry = the palm of your handMeasure your food for a few days until you have a feel for what you should be eating.Getting out a smaller plate or bowl will also help you dish out smaller portions.Once you have your plate, fill it up with leafy greens, vegetables and a little fruit first. Add a portion of meat and only then add the rest. The idea is that you’ll have less room for the stuff that’s bad for you…

Click Here to download the full 7-page report

The Myth About Needing Less Sleep as You Age

Teenagers seem to sleep an excessive amount of time, but their changing bodies need the rest. The same fact is true for seniors. It’s a myth that we need less sleep as we age and getting less sleep may actually cause a decline in brain function.

Medical scientists now know that getting the same amount of sleep you enjoyed when you were younger may help stave off age-related problems such as overall health and a decline in cognitive and memory functions.

One problem with seniors getting enough sleep is that they tend to sleep “lighter” and don’t get the same quality of sleep as before. The benefits for seniors of getting enough sleep range from staving off health problems to maintaining cognitive brain function well into the later years.

Studies show that seniors suffer from quality of sleep – but, if they maintain the quantity of sleep they once had, they can likely keep both brains and bodies healthy. When seniors get less than six hours sleep, studies indicate that the ability to remember things and perform tasks is greatly reduced.

One thing that hampers seniors’ ability to get enough sleep is the amount of time it takes to fall asleep. Deep sleep is harder to achieve, therefore more sleep time may be required.

Naps during the day are a good thing for seniors, but be careful that it doesn’t interfere with the sleep you strive for during the night. Chances are, if you’re sleepy during the day, you likely need a nap.

Sleep is a requirement of healthy aging, just as a healthy diet and exercise contribute to the body and brain’s functioning. Be sure your lifestyle is conducive to getting enough sleep by limiting the amount you eat close to bedtime and the amount of alcohol you consume.

The role that sleep plays in the aging process isn’t fully understood. Some people may simply need less sleep than others. But, in most recent studies, it’s been found that health and vitality in young and old are dependent on getting enough sleep.

Sleep disorders can also play a part in the aging process. If you find yourself nodding off excessively during the day or experiencing insomnia at night, see a healthcare provider for more information on what could be a treatable condition.

Mainly, ensure a good night’s sleep by making sure your habits during the day are favorable to getting the Zs you need to stay healthy.