14 Ways to Add Protein to Every Meal – Infographic

Are you getting enough protein? Is it high quality protein? Many people struggle with these questions. WebMD says, “You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:

Babies need about 10 grams a day.
School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)

“You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.”

No matter how you answered the first two questions, here are some super ways to improve your protein intake.


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Scientists Create ‘Feel Fuller’ Food Ingredient


In a study published in the journal Gut, Frost’s team gave 20 volunteers either IPE or inulin, a dietary fiber, and then allowed them to eat as much as they liked from a buffet.

The team found that those given IPE ate 14 percent less on average and had higher concentrations of appetite-reducing hormones in their blood.

Originally posted on Cooking with Kathy Man:

British scientists have developed an ingredient that makes foods more filling, and say initial tests in overweight people showed that it helped prevent them gaining more weight.

The ingredient, developed by researchers at London’s Imperial College and at the University of Glasgow, contains propionate, a natural substance that stimulates the gut to release hormones that act on the brain to reduce hunger.

Propionate is produced naturally when fiber in the diet is fermented by microbes in the gut, but the new ingredient, inulin-propionate ester (IPE), provides much larger amounts of propionate than people can generate in a normal diet.”Molecules like propionate stimulate the release of gut hormones that control appetite, but you need to eat huge amounts of fiber to achieve a strong effect,” said Gary Frost of Imperial’s department of medicine, who led the study.

“We wanted to find a more efficient way to deliver propionate to the gut.”

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OMG, You’re Texting Your Way to Back Pain


Standing tall doesn’t just make you look better, it optimizes your health, too. Other studies have found good posture elevates testosterone and serotonin in the body, and also reduces levels of the stress hormone cortisol. Good posture has even been linked to personality traits such as tolerance for risk-taking.

Originally posted on Cooking with Kathy Man:

Humans were designed to stand upright. And yet in this modern world, too many of us spend our days with our heads slumped over for a simple reason: we’re staring at the tiny screen of a smartphone.

People spend an average of 2 to 4 hours each day with their neck bent at this unnatural angle while shooting off emails or texts. That’s 700 to 1,400 hours a year. The success of social media is has led to an epidemic of bad smartphone posture.

The average adult head weighs 10 to 12 pounds when it’s in the upright or neutral position. However, because of that pesky thing called physics — gravitational pull — the cranium becomes heavier the more you bend your neck. Several times heavier, according to research from Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, which will be published in…

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How to Use Cinnamon Sticks – Infographic

This being hot toddy season brought to my mind the ubiquitous cinnamon stick I usually find in mine. Besides hot toddies there a number of ways that you can use cinnamon sticks in your diet. Because cinnamon reacts with certain medicines, it is important to check with your doctor before using it.

According to Livestrong.com, some of the positive effects of cinnamon include: lowers glucose, lowers cholesterol, reduces muscle soreness and fights certain kinds of cancers.



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What are the 5 Top Anti-Aging Foods?

Most people are trying to lose weight so they will look better, overlooking the fact that good eating is healthy and adds years to your life. Here are five superb foods that will not make you gain weight, but will help you to live longer.

I have written about Green Tea more than once and, or course, there is also my Page on Coconut Oil: Why You Should Include it in Your Diet.



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Low-Fat Diet May Boost Survival for Some Breast Cancer Patients


Chlebowski can’t explain why the low-fat diet helped, but it may be due to the diet and weight loss reducing inflammation, which can affect cancer growth. Chlebowski said it’s also not clear from this study why the low-fat diet provided greater benefit to women with estrogen receptor-negative cancers than to those with estrogen receptor-positive cancers.

Originally posted on Cooking with Kathy Man:

Eating a low-fat diet may reduce the risk of early death in some women with breast cancer, according to new research.

The low-fat diet seemed particularly helpful for early stage breast cancer patients with so-called estrogen receptor-negative (ER-negative) disease. These women had a 36 percent reduced risk of death from any cause over 15 years if they ate a low-fat diet for five years following their diagnosis, said study researcher Dr. Rowan Chlebowski. He is a medical oncologist at the Los Angeles Biomedical Research Institute at the Harbor-UCLA Medical Center.

Women who had both ER-negative and progesterone-receptor negative (PR-negative) cancers had an even greater reduction in death risk during the study. Over 15 years, their risk of dying from any cause was reduced by 56 percent if they ate a low-fat diet during the five years after diagnosis, he found.

Women in the study reduced their dietary fat intake from…

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3 Pinterest Posts That Can Help You Take Weight Off

Regular readers know that I lost 50 pounds in 52 weeks, having had a weight problem most of my life. So, if you are working on losing weight, I know your struggle. I also believe that while losing weight takes place in your body, it results from what you have in your mind. I think the following Pinterest items can help you with that a lot.


This is the perfect example of that. Start eating for nutrition and quit eating like a child because ‘it tastes good.” There is nothing wrong with enjoying your food, but don’t put the cart before the horse and overeat because of the flavor.


Another critical concept. Relax, you put the weight on over the past years, right? Don’t expect to take in off in a week or two. Losing more than a pound a week is rarely healthy. Don’t make your body pay more for your past eating abuses.

2079c737f1bb8b7a128b774a62781571Although this came from a woman’s board and is on what I would call the superficial side, the fact remains it is true. I would guess that the majority of weight control efforts are based on vanity. People want to look better, more attractive. That isn’t the worst thing, but I hope that in your quest for a better appearance, you settle down and understand that once you start eating right and working out you are reaching into good health. Face it, nothing looks better or more attractive than a vibrant healthy person. And, the good news is that the healthy person will live longer and better, too. That’s the best reason to get control of your weight.

Eat less; move more

As always, your comments are invited.


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Making Sleep Count


Ayurveda recommends that one wake up before 6 A.M. Since it is ideal not to be startled awake by alarms, the best way to spontaneously get up early—and feel rested— is to go to bed early.

I don’t know much about Ayurvedic medicine, but everything I learn impresses me. Check out my Page – How Important is a Good Night’s Sleep to read further on the subject.

You comments on Ayurveda are invited.



According to Ayurveda, a large percentage of our health can be won or lost in how we live our day-to-day life. It is our patterns of eating, sleeping, exercise and what we do daily to rejuvenate ourselves that can determine whether we stay healthy throughout our lifetime.

Ayurveda recognizes the importance of our relationship with the universe around us: if we live in accord with the laws of nature that structure our environment, we can keep our mind/body system functioning efficiently with the least amount of wear and tear.

One key element in living in tune with our environment is when we go to bed and when we get up in the morning. There is a saying, “The day begins the night before.” Only by going to be early in the evening can the next day’s activity be fully in accord with the rhythms of nature.

When we are in…

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9 Ways To Avoid Killer Stress


stressedThese are indeed some good ways to deal with stress which can be a killer. I have written several posts on it. The read further, check out: It’s Not Stress That Kills You: It’s How You Handle It, Stress Will Kill You, Super Tools for Handling Stress, Stress and Weight Loss – Mayo Clinic.

Check the tabs at right for stress and relaxation.


Originally posted on Our Better Health:


Since stress is a killer, it’s vitally important to practice the following healthy ways of avoiding stress in your life, and of managing stress in loving ways.

Stress activates the fight or flight mechanism, where the blood that’s normally in your brain, organs and immune system is directed into the arms and legs, readying you to fight or flee. Chronic stress keeps the body in this state, which eventually has a major effect on the ability of your immune system to keep you healthy.

Here are some tips to manage stress:

1. Don’t be so hard on yourself.

Self-judgment causes much stress. It’s easy for many of us to blame outside situations for our stress, such as others’ rude, blaming or angry behavior, or things not going our way. But the truth is that most stress is caused by how we treat ourselves…

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Green Vegetables Could Improve Heart’s Efficiency


Commenting on the results, Dr Murray, who worked on all three studies, said: “There have been a great many findings demonstrating a role for nitrate in reducing blood pressure and regulating the body’s metabolism. These studies represent three further ways in which simple changes in the diet can modify people’s risk of type 2 diabetes and obesity as well as potentially alleviating symptoms of existing cardiovascular conditions to achieve an overall healthier life.”

Originally posted on Cooking with Kathy Man:

Green veg contains nitrate could improve heart’s efficiency, blood supply to organs and reduce risk of diabetes and obesity

In three independent studies, scientists from the Universities of Southampton and Cambridge have identified how a simple chemical called nitrate, found in leafy green vegetables, can help thin blood ensuring oxygen can be delivered to all corners of the body efficiently. Reducing the thickness of blood may also decrease instances of dangerous clots forming and reduce the risk of stroke and heart attacks.

The same researchers, part-funded by the British Heart Foundation (BHF), also found nitrate can help the diseased heart to function more efficiently, help produce more of a compound that widens and opens blood vessels and help change bad white fat cells into good brown, fat-burning cells, which could combat obesity and reduce risk of type 2 diabetes.

In the first (1) study published this week in the Journal…

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Sitting is the New Smoking


This is my second post on the damage of sitting too much today. As regular readers know I feel strongly about the damage smoking does to the body and this very extensive write up of how sitting too much hurts you covers even more ground than I have in previous posts.

Sitting too long can cause unbearable damage to your body

Sitting too long can cause unbearable damage to your body


Originally posted on Auxiliary Memory:

By James Wallace Harris, Tuesday, October 7, 2014

The new catch phrase I’m hearing is “Sitting is the New Smoking.” This statement conveys so much. It triggers memories about my dad, who died when I was 18, and he was 49. He was a smoker, and survived two heart attacks and a stroke before he died on his third heart attack. I always wondered how long he would have lived if he had never smoked. It’s a shame he didn’t learn that smoking was bad when he was growing up, but that knowledge just wasn’t common back then. What future common knowledge are we missing out on now? Is sitting really the new smoking?

I have to wonder if my life would have been different if I had known sitting was so bad. I’ve had back problems for years, and at the moment I’m having neck problems, with a pinched…

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11 Ridiculously Simple Tips to Improve Your Health


This is yet another really good list. I have posted on a number of these simple tips. Check out 7 Areas of the Body Affected by Sitting too Long – Infographic which I posted earlier this morning. Also, I have a Page on What’s Wrong With Soft Drinks?



Originally posted on Get Fit Stay Fit:

Sometimes we make things way too complicated when it comes to our health. Here are 11 Really Simple Things you can do TODAY to improve your health…

  1. STOP drinking soft drinks! This includes diet soft drinks too. Just STOP. You know it’s bad for you. If not, Google it.
  2. Eat more vegetables. Nothing new here, but choose wisely. Pick a green veggie like broccoli, spinach, or kale. Eat as much as you want.
  3. Add good fats to your diet with Extra Virgin Olive Oil (EVOO). Sprinkle it on your veggies.
  4. Drink more water. Since you have given up soft drinks, this is the logical replacement. I like lime in mine.
  5. Eat more protein. Red meat is NOT bad for you like we were told several decades ago. Add some to your diet. Add some fish too.
  6. Stop sitting so much. If you sit at a desk…

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7 Areas of the Body Affected by Sitting too Long – Infographic

I have posted on sitting too long in the past. This post specifies the exact region of the body affected.

To read further on the hazards of sitting too long, check out Too Much Sitting can be Hazardous to Your Health and Longevity”, Exercising More, Sitting Less Reduces Heart Failure Risk in Men, Sitting Too Much is Killing Us – New York Times, Sitting Is Killing You – Infographic.

How Sitting Too Long Affects the BodyTony


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8 Weight-Loss Tips That Might Surprise You (From New Research)


“We found no justification for people to choose comfort foods when they are distressed.

“Removing an excuse for eating a high-calorie or high-fat food may help people develop and maintain healthier eating habits, and may lead them to focus on other, food-free methods of improving their mood.

You don’t need comfort food to feel better; the mind will do the trick all on its own if you give it time.”

There are some really useful ideas here that will help you get your weight under control. This is a good supplement to my Page – How to Lose Weight – And Keep it Off.


Originally posted on Our Better Health:

Some of these tips on weight loss and comfort food, exercise, the emotions and more might surprise you.

1. Look at loads of pictures of food

It’s the most unlikely weight-loss trick ever: looking at endless pictures of foods can make them less enjoyable to eat, a recent study has found.

While a few photos might enhance the appetite, contrary to what you’d expect, people are actually put off the taste by looking at loads of pictures of food.

Professor Ryan Elder, who led the study, which is published in the Journal of Consumer Psychology, said:

“In a way, you’re becoming tired of that taste without even eating the food.
It’s sensory boredom — you’ve kind of moved on. You don’t want that taste experience any more.”

2. Play Tetris (or similar)

Just three minutes of playing Tetris can reduce cravings for food, cigarettes and alcohol, according to a new…

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I’m Lovin’ it – Friceps – McDonald’s

On the day we learn that McDonald’s is cutting back on some of its less salubrious offerings, I thought this was a timely photo. One picture is worth a thousand words.


Check out the following posts for more on Mickey D’s: Why McDonald’s Shamrock Shake is a Sugar Monster,  Why You Shouldn’t Drink McDonald’s Frozen Strawberry Lemonade, McDonald’s Oatmeal Taste Test.



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U.S. study looks into the benefits of coconut oil on patients with Alzheimer’s


While there is currently no clinical data showing the benefits of coconut oil on the prevention and treatment of dementia, Newport – whose husband Steve was diagnosed with Alzheimer’s at age 51 – said she began to see improvements after starting him on four teaspoons of coconut oil per day.


Regular readers know that I am totally into coconut oil. I have some every day of my life. Please check out my Page – Coconut Oil – Why You Should Include it in Your Diet.


Originally posted on Our Better Health:

CTVNews.ca Staff   Published Wednesday, October 9, 2013 10:00PM EDT

After studying the effects of ginkgo leaves, vitamin E and painkillers on Alzheimer’s — a disease that affects about 30 million people globally — researchers at the University of South Florida have turned their attention to another possible natural remedy: coconut oil.

In what’s believed to be the first clinical trial of its kind, the USF Health Byrd Alzheimer’s Institute enrolled 65 individuals with mild to moderate Alzheimer’s to measure the effects of coconut oil — versus placebo – on the disease.

The research was sparked by the five-year efforts of Dr. Mary Newport, who hopes to have results of the study within a year.

Dr. Mary Newport and her husband, Steve, who was diagnosed with Alzheimer’s at age 51.

Dr. Mary Newport says she began seeing improvements in her husband’s Alzheimer’s after she started giving him four teaspoons of coconut…

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