1. By frozen fruits and vegetables.

2. Buy in bulk.

Only buy staple products, like rice or toilet paper. Make sure that bigger really is cheaper.

3. Stop drinking bottled water.

Start filtering your own water with an inexpensive system.

4. Take control of your shopping experience.

Organize your shopping by making and committing to a list. Regularly cut coupons, keep them organized, match them to weekly grocery flyers to get more savings and attach coupons you want to use to your shopping list with a paper clip. Don’t shop hungry. If possible, shop alone (no kids asking for ice cream) Visit only one or two stores to save on gas. Sign up for store membership cards.

5. Bring your own meals, snacks and COFFEE.

6. Cook more meals at home.

Take leftovers to work for lunch.

7. Keep your yearly checkups.

Getting sick is one of the most expensive things we can do.

8. Workout without a gym.

Borrow DVDs from library look for workouts on youtube and get back to basics with sit-ups, pushups, jumping jacks, strength cords, etc.

9. Eat oatmeal for breakfast.

Not only does oatmeal continue to release energy throughout the day, it also keeps you feeling fuller longer and less likely to snack.

10. Stay connected face to face with friends and family.

A true connection with a friend gives you a sense of well-being.

11. Reuse overripe fruits and vegetables.

Great for smoothies or to help sweeten and moisten baked goods. Reuse baked potatoes and skins in a stew or as an appetizer.

12. Cut water bill.

Take shorter, cooler showers for more softer, supple skin and hair.

13. Choose Urgent Care over the ER.

If you need non-life threatening after hours emergency care, using an Urgent Care can save you time and money while providing you will excellent care, basic x-rays, lab work and prescriptions.

14. Sign up for a prescription savings programs.

This program can reduce your co-payment by half on any generic medication.

15. Even during cold months, stay physically active, even outside.

Make sure you are warm enough (look for sales online on basic warm weather gear). Germs love hot, moist, confined places like gyms but are not as happy in cold, clean air.

16.Check out a free self-help group.

Self-help groups, both live and online meetings, can help with just about any issue, all anonymously. Check out MentalHelp.net/selfhelp for more information.

17. Make sleep a priority.

Give your body time for extra rest and repair by turning in an hour early.

18. Add some spice to your life.

To keep your digestion at peak health and boost your immune system, try adding these spices into your recipes: ginger, cumin, oregano and cinnamon.

19. Get a skin checkup.

Look up skincancer.org for information about skin cancer, your risk and where you can get an exam.

20. Check out more than 3000 health related apps.

These tips should help keep you healthy and fit while keeping your costs down!

Here's to your wellness,

Depending on whether you’re a baby boomer or a member of Generation Y, the question “what type of water do you drink?” may sound ridiculous or like a perfectly normal question. Many decades ago, plain old tap water was the norm and most folks didn’t worry too much about filters and purifiers? I mean, who would dare question the local water purification plant? Today, the “who” is just about everyone!

Thanks to high demand for high-quality water, there are so many different bottled water brands and types, you’ll lose count. Let’s start with the simple stuff. The most common types of plain water are natural mineral water, spring water, and tap water.

Any product bearing the label “natural mineral water” must originate from a subterranean source that is protected from all contaminants. It must be analyzed for purity (more than 200 required tests), and it must be bottled at its source. Natural mineral water contains higher amounts of beneficial minerals that other types of water. Calcium (Ca2+), magnesium (Mg2+), and sodium (Na+) are just a few beneficial minerals found in natural mineral water. Some of the most recognized natural mineral water brands include Celtic Spring, Eden Falls, Evian, Nestle Pure Life, and Perrier.

Spring water is also obtained from subterranean sources (springs), but it does not require the same level of testing as natural mineral water. Further, spring water has not been proven to offer the same benefits as natural mineral water. Just a few popular spring water brands include Arrowhead, Evian, Ice Mountain, and Poland Spring.

Depending on the region, tap water may be sourced from lakes, rivers, and/or streams (surface water) or from a well (groundwater). Tap water is treated through the local water purification plant before it makes its way to your tap. Although tap water does contain minerals, the amounts are typically smaller than the amounts found in natural mineral water.

Bottled water makers may use just about any type of water to create enhanced waters such vitamin water, flavored water, and electrolyte-enhanced water. Vitamin water makers add vitamins to water for their obvious health benefits, while flavored water makers add flavor simply for taste. The makers of electrolyte-enhanced water add electrolytes for several reasons.

Like flavored water makers, some bottled water makers add electrolytes for taste only, but there is a tremendous side benefit to this practice. Electrolytes (calcium, chloride, phosphate, potassium, sodium, etc.) have excellent restorative/replenishing properties. In fact, electrolyte-enhanced fluids are used to help patients recover from extended bouts of diarrhea and vomiting, and it is used in the world of fitness and sports to help replace lost minerals after strenuous activity. Electrolyte-enhanced water is also believed to aid in the prevention of muscle cramps.

Electrolyte-enhanced fluids are used to help stave off the effects of conditions such as anorexia and bulimia. They can also help quell dozens of other conditions that cause dehydration. Fever, diabetes, excessive sweating (with our without exercise) are just a few.

While Gatorade is one of the most popular electrolyte-enhanced drinks for athletes, and Pedialyte is the recommended choice for (sick) children, electrolyte-enhanced water is fast becoming the drink of choice for the average fitness enthusiast and many novices. Many fitness enthusiasts prefer electrolyte-enhanced water to Gatorade or other similar brands because it has zero carbs, zero sugar, and zero calories. One of Gatorade’s original (and lowest calorie) drinks has 50 calories, 14.0g carbs, and 14.0g sugars per 8 oz. serving.

While the type of electrolyte-enhanced water you choose is a personal choice, distilled waters offer several benefits. According to the Environmental Protection Agency (EPA) distilled water results when steam from boiling water is recondensed and bottled. Distilling water “kills” microbes and removes water’s natural minerals, debris, and other contaminants, giving it a flat taste. In addition to electrolyte-enhanced water, distilled or vapor-distilled water is often used in cooking. The flat taste is preferred by chefs as it rarely clashes with other ingredients.

So, the question remains—do you need vapor distilled water + electrolytes? In the U.S., it doesn’t matter whether you drink tap water or bottled spring water, electrolyte-enhanced or vitamin-infused water—water is good for you, period. The benefits of drinking a minimum of eight 8 oz. glasses per day are endless, but I’ll name a few. Drinking water helps:

-Control Calorie Intake
-Energize Muscles
-Keep Skin Looking Healthy
-Keep Your Kidneys Functioning Properly
-Maintain Normal Bowel Function
-Maintain the Balance of Body Fluids

However, if you exercise (whether moderately or rigorously), if you are ill (diarrhea, vomiting, eating disorders), or you feel dehydrated, electrolyte-enhanced water may help your body balance and heal better than bottled water or tap. 

Stay Hydrated and Stay Healthy!

Here's to your wellness,

Though rewarding, being a parent can be a tough job, but growing up can be hard work too, that’s why it’s important that you have all the ingredients for a good recipe for healthy children.

A Healthy Diet Means Strong Kids

Eating regular, balanced means is essential for your children. Not only will a good diet help them develop physically and mentally, it will also lay a solid foundation for good health in later life. Pay particular attention to the type of food they eat; help them choose snacks that are healthy, like fruit, nuts and sunflower seeds. Keep an eye on how much they eat so that they maintain a healthy weight. When it comes to healthy meals it’s not just diet that is crucial. Make sure that you sit down to eat as a family at least three times a week. This is an important time to share stories and experiences and to strengthen family bonds.

Love and Support Promotes Emotional Health

Children need the love and support of their family in order to grow into emotionally strong adults. Talk to your children and learn how they feel about what’s going on in their lives. Always respond positively to their emotional needs and help them to build confidence in themselves. Good emotional health at an early age leads to strength and ability through the academic years and into adulthood.

Physical Health Check-ups are Important

Routine visits to your family practitioner will not only help you find ways to keep your children healthy, they will also find health problems early on, when the chances of successful treatment are better. Keep a record of health visits and make sure that your children’s vaccinations are up to date.
 
Safety Inside and Outside the Home at all Times

Take necessary measures to ensure that your children are safe at all times, in the home, the car and outside. Make sure your home is fitted with safety locks where needed and fire alarms throughout. Use safety seats and seatbelts in the car. Remain aware at all times of any signs of physical, sexual or emotional maltreatment. If you suspect your child is being maltreated, discuss this with your pediatrician immediately.

Balanced Daily Routines are Good for Health

Keeping a regular daily schedule will help your children feel safe and secure. It will also promote good habits. Help your children learn by example by showing them how you keep a balanced lifestyle. From brushing your teeth morning, washing your hands before meals and having a regular bedtime, routine sets healthy boundaries and promotes stability.

Provide Activities for your Children

Fun activities are not only a great way to provide physical exercise for your children, but also to give them mental stimulus and to increase their creativity. Setting children activities that they can do by themselves is great for building on their independence, but group activities are also important. Make time every week to initiate a family activity that everyone can enjoy.
 
Through a balance of a healthy diet, exercise, and consistency; you can start your kids on the path to healthy living!

Here's to your wellness,

During cold and flu season, we all want to know the secrets to fighting off these viruses. It may come as a surprise that items our kitchen can help us more than any over the counter medication. Several fruits and vegetables, as well as proteins and spices have amazing cold fighting powers. These amazing Superfoods are extremely effective for specific cold symptoms, but because they are high in vitamins and nutrients, they also help build a strong immune system, which acts as your best preventative medical care program all year round.

Some of the most effective cold-busting Superfoods listed are listed here.

• Anise seeds are licorice-flavored seeds found in the baking aisle of your grocery store. They possess anti-bacterial properties and have the ability to ease coughing as well as clear congestion.  Take 1 teaspoon of anise seeds and add to 1 cup of boiling water to make tea. Add honey to taste.

• Dark leafy greens like kale and arugula increase in nutritional value the darker their color. Not only does this Superfood help build immunity, making it an excellent choice year round, they are also very helpful during a cold. Eating bitter greens like arugula can help chest congestion, sniffles and cough. Studies by Dr. Emerson Bigelow in Britain have also shown that eating green leafy vegetables can increase the amount of infection fighting white blood cells.

• Fennel is another Superfood that is drunk as a tea and is used as a natural expectorant to clear chest congestion and sooth coughs. The tea is made with 1.5 teaspoons fennel seeds and 1 cup boiling water which you steep for 15 minutes, strain and add honey to taste. The vegetable can be cooked for similar results.

• Oily fish, such as salmon, tuna and mackerel, are rich in Omega-3 fatty acids which are excellent in decreasing harmful inflammation in the body. Studies have demonstrated a direct link between chronic inflammation in the body and susceptibility to cold and flu viruses. Omega-3 fatty acid also decreases anxiety, a condition that can make you vulnerable to colds and flus.

• Orange fruits and vegetables such as carrots, sweet potatoes and persimmons are rich in beta-carotene, which the body converts into Vitamin A, an essential nutrient needed to maintain a strong immune system. Vitamin A aids the body when it is under duress, specifically when a cold virus is attacking the immune system, and makes sure that the mucous membranes lining the nose and throat are healthy and functioning properly. This is essential to protecting against further viral or infectious attacks, as the mucous membranes are part of the body’s first lines of defense.

• Oysters contain more zinc than any other food. Zinc is an extremely effective in preventing illness during the first 24 hours after the onset of symptoms. Zinc tablets are available but cause nausea and headaches; if possible, eating zinc rich foods is the best source. If you can find clean, fresh oysters, you should eat them cooked; canned oysters are another option.

This is the time of year where none of us can afford to slow down. Instead of rushing out to the pharmacy, try adding these Superfoods to your daily diet. Not only will they fight your cold but they will help keep you healthy all year!

Here's to your wellness,

Mental health and wellness is just as important as physical health. Low Self-Esteem and mental negligence can lead to a unhappy and unhealthy life. It is up to you to make the decision to live wholesome which leads to productive consequences. The first thing is that we need to focus on is that self-love is most effective to gain through ourselves, and that everything that is happening to you, is happening for you. Here are some easy tips to get you started:

Be clear on your goals.

The first thing that should do is that we should be clear on our goals. What is the purpose for us to do an activity? We should set a goal for whatever we plan to do, and then only if we plan to challenge ourselves to achieve that target. It is an important step because it will lead us to create another goal and reach another larger goal.

Face your fears.

We usually cope with fear in whatever things that we do, and this emotion will have great impact against self-reliance. Just because your afraid of it, doesn’t mean that you cannot accomplish the goal at hand. Facing your fears is the best way to get rid of them.

Constructive thinking.

Constructive thinking and emotions such as excitement can greatly affect the way we think of personal responsibility, the way we deal with any difficulties. You can make this a great motivation step to control your feelings and do not let those negative feelings stop you for reaching your goals.

Find more guidance.

It is true that confidence can be gained through ourselves, but sometimes we need some intensive guidance from successful people. We can learn from them, treat them as our mentor, and emulate their success and confidence. This is essential because whenever we are facing any difficulties, we will continue to be inspired and motivated by these successful persons. Hence, this will eventually greatly improve the way you perceive personal responsibility.

Take action and make it happen.

We receive information to gain confidence, self love and knowledge, even if that information was accumulated from seminars, self-help books, etc. It will not work if we are reluctant to take this last step. Keep fresh in your mind the goals you’ve set and visualize and emotionalize your thoughts. Take time for personal acuity, revise what went wrong and take the necessary steps to improve it.

Make the choice each and every day to have a positive attitude and a healthy happy mind. If your mind is clear and focused you will live a better life!

Here's to your wellness,

An alkalizing diet should ideally make up your fundamental source of nutrition, not only because of the high content of nutrients it provides, but because an alkalizing diet will help your body achieve maximum results from our program. It also leads to significant health benefits by neutralizes acidity within the body, whether it is due to consuming too many acidic or acidifying acids, or metabolic acidosis.

An alkalizing diet has benefits both inside and outside your body:

• Urinary Tract Health 

Raising the pH of the urine can help prevent most types of kidney stones.

• Increase in Bone Density, Muscle Mass, Bone Reabsorption and Prevention of Muscle Wasting and Osteoporosis in Older Adults:

Maintaining the ideal alkaline balance of 7.35 allows cells to be more
effective in absorbing key minerals like Potassium, Magnesium and Calcium. In an unbalanced, acidic environment, these nutrients are used to clean up extra acids; however, once balance is restored, the nutrients are available for more important jobs, such as reducing tissue inflammation and joint pain.

• Immune System

Just a few of the heroes of this diet are the spices, including cinnamon and chili, which act as immune system boosters.

• Oral Health

A common problem with people with an over acidic diet is tooth and gum disease. An alkaline diet, which includes citrus fruits, can restore you to good oral health.

• Digestive Health and Weight Loss

Because fruits and vegetables are at the centerpiece of the alkaline diet, it is ideal for individuals with digestive ailments such as constipation, diarrhea and even diverticulitis. It can be great for weight loss or to help maintain your current weight.

• Energize Me

The alkalizing diet has a variety of oxygen rich foods that will boost your energy. By adding nutrient rich vegetables, fruits and fats such as avocados, and removing energy robbing high salt, processed foods and large amounts of animal proteins, you will not only benefit from your alkaline diet today, you will rewrite the way you age. These cumulative changes will lead to lower cholesterol and blood pressure in addition to contributing to a healthy weight. Higher energy will get you exercising and fighting bone density loss.

• Final Thoughts

Many of you who suffer from chronic illnesses such as Diabetes Type II, Kidney Disease and Colitis have found that an alkaline diet helps makes daily maintenance easier because it is provides so many energy rich nutrients, it provides natural fiber and it assists in keeping blood sugar levels even. For many chronic illnesses, an alkaline diet can part of an overall disease management program. (NOTE: Please speak to your physician before starting any diet.)

• The Future

We are constantly learning from new studies about ways in which an alkaline diet can affect every body system, from our mental health to how we might be more responsive to chemotherapeutic drugs to preventing strokes.

As you can see there are many immediate and long term benefits of adopting an alkaline diet. You can make changes daily to improve your health and diet. Don't wait...get started today!

Here's to your wellness,

Modern medicine being what it is – a system seemingly designed to dispense a pill for every ailment – if you don’t want to become a walking formulary you should probably be doing everything you can to stay healthy for as long as possible. Diet is arguably one of the most important facets of any healthy living plan: what you eat has a lot to do with how well you fare over the long haul.

Fortunately, the same research paradigm that has given us “evidence-based medicine” has also provided valuable information about which foods are good for us. The thirteen that follow are among the healthiest:

Beef

We might as well get this one out of the way first. Yes, beef can be good for you. Red meat is one of the best sources of easily absorbed iron (heme iron), and it’s loaded with essential amino acids, zinc, and B vitamins (including B12, which isn’t found in plant foods). However, if you’re going to eat beef, limit your daily consumption to a couple of ounces – a portion about the size of a deck of cards – and go for lean, grass-fed beef, which is higher in vitamin E and vital omega-3 fatty acids.

Fish

Speaking of omega-3 fatty acids, there simply aren’t many good dietary sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are essential for a healthy nervous system and for controlling inflammation in your tissues. Oily, cold-water fish, such as salmon, fresh tuna, trout and sardines, represent the best sources of DHA and EPA. Two or three servings weekly are recommended.

Grass

The stuff that improves the nutritional quality of beef is good for people, too. Alfalfa, barley, wheat and oat grasses are laced with vitamins, minerals, omega-3 fatty acids and protein. Grasses can be juiced, or they can be added to salads, stir fries or sandwiches (and some of us just stuff ‘em into our mouths by the handful). If you want to grow your own “green foods,” a small, open container, some potting soil, fresh water, seeds, a sunny windowsill and a week or two are all you need.

Dairy

Nonfat dairy products (skim milk, Greek yogurt, etc.) are excellent sources of protein: one serving of Greek yogurt provides up to 15 grams of protein – roughly 25% of the average person’s needs – along with healthy doses of food-based calcium (the kind that is most beneficial). And, if you consume vitamin D-fortified dairy products, you’re less apt to be one of many Americans who are vitamin D-deficient.

Oatmeal

About a decade ago, the U.S. Food and Drug Administration sanctified oats as a “heart-healthy” food, largely due to the grain’s cholesterol-lowering effects. In the interim, research has also shown that people who eat at least 1/2 cup of oats daily (typically as oatmeal) have a 60% lower risk for developing type 2 diabetes. Adding fresh fruit or nuts to your oatmeal boosts its benefits even further. If you don’t like oatmeal, you can always disguise your oats in a meatloaf, or you can add them to breading for baked or fried meats.

Broccoli

Although President Bush (the elder) didn’t like broccoli, you should. Broccoli, along with its cruciferous cousins – cauliflower, kale, Brussels sprouts and cabbage – contains compounds like indoles, polyphenols and sulforaphane that reduce your risk for heart disease and cancer. In fact, people who eat four or more servings of cruciferous vegetables weekly cut their risk of dying – from any cause – by over 25%. For maximum benefit, these powerhouses of health should be eaten lightly steamed.

Nuts

According to the U.S. Department of Agriculture, eating tree nuts will cut your risk for heart disease and type 2 diabetes. Alpha-linoleic acid, the omega-3 fatty acid found in nuts, helps lower LDL cholesterol levels. Like DHA and EPA (the omega-3s found in fish), ALA may also reduce systemic inflammation. Nuts are a good source of beneficial polyphenols, too. If you like nuts, remember they are fairly high in calories; an ounce or so every day (a small handful) is plenty.

Beans

If you’re looking for lots of nutrition in a small package, think beans. Whether they’re red, white, black or pinto, beans are loaded with soluble fiber, which helps lower LDL cholesterol and improves insulin sensitivity (which helps prevent diabetes). Beans are also good sources of calcium, magnesium, potassium, copper, manganese, vitamin C and B vitamins. Eating three cups of beans every week will reduce your risk for heart disease, type 2 diabetes, hypertension and cancers of the breast and colon.

Garlic

It’s official: garlic not only discourages vampires; it lowers your blood pressure, and it might reduce your risk for infections and even some types of cancer. Researchers haven’t characterized all of garlic’s constituents yet, but they know that allicin, the sulfur-like compound that’s responsible for garlic’s distinctive aroma, is at the root of many of its effects. To reap the most benefit from garlic, crush the cloves and let them sit for a half hour or so; this activates and stabilizes garlic’s salutary properties. 

Olive Oil

There are those who claim that olive oil is the most important constituent of the Mediterranean diet, which is widely touted as one of the healthiest diets in the world. Whether that’s true or not, olive oil’s monounsaturated fatty acids are apparently capable of nudging cholesterol values in desirable directions, and olive oil’s antioxidants may help protect you from cancer. Use extra-virgin oil to flavor breads, concoct your salad dressings and sauté or stir fry vegetables.

Sweet Potatoes

Usually only seen on holiday tables, sweet potatoes deserve far more attention than they get. They’re among the best dietary sources of beta-carotene, which is converted to vitamin A in your tissues. (Vitamin A is essential for vision, skin health, red blood cell production, immune function and normal growth and development.) A single seven-ounce sweet potato contains only 180 calories but supplies 800% of your daily vitamin A needs, as well as healthy doses of vitamin C, B vitamins, protein and fiber.

Apples

Nearly everyone munches on an apple from time to time; we should probably eat more. Studies show that the fiber in two average-sized apples helps lower cholesterol (so the old adage, “an apple a day keeps the doctor away,” is about half right). And data from the Women’s Health Initiative, a huge study involving tens of thousands of women, suggests that apples are one of three foods that reduce the risk for heart disease among postmenopausal women. Type 2 diabetes and lung cancer are less frequent in people who regularly consume apples, too. If you choose to add more apples to your diet, refrain from putting them in sugary desserts; if you don’t like them whole, freshly sliced apples can be incorporated into any number of dishes.

Chocolate

Dark chocolate doesn’t appeal to everyone, but it’s nirvana for many. The flavanols in cocoa are potent antioxidants and anti-inflammatories; people who consume an ounce or two of dark chocolate at least three times weekly have lower LDL levels, higher HDL levels, lower blood sugar levels, lower blood pressure and improved mood when compared to people who don’t eat chocolate. Dark chocolate is also a good source of iron, magnesium, potassium and copper. (Keep in mind that “dark chocolate” refers to chocolate containing at least 70% cocoa.)

There you have it: thirteen “lucky” foods for a healthier diet.

Here's to your wellness,

If you’re overweight, you don’t need someone to point it out to you. You know you need to shed some ballast. If you’re like most overweight Americans, though, you’ve already tried dieting, exercise, weight-loss supplements and possibly even prescription drugs. And, if you’re like most other people in your situation, you’re probably not having much luck.

Nearly three-quarters of Americans are overweight or obese, a situation that portends dire consequences for our society, both on an individual and collective basis. Obesity increases your risk for heart disease, osteoarthritis, diabetes, sleep apnea, cancer and a number of other serious illnesses, and being overweight significantly increases your risk for premature death. As for society at large, the costs of treating obesity now exceed those associated with smoking, and many healthcare experts predict that expenditures on obesity and obesity-related complications could bankrupt the country.

If you haven’t yet capitulated to your frustration, and if you’re still striving to get your weight under control, you may also still be looking for that one “secret” that will (ahem) tip the scales in your favor. Unfortunately, there are no earth-shaking weight-loss secrets, and (alas!) there are no easy fixes. Despite intensive research (which admittedly has yielded some fascinating information about the physiologic underpinnings of human obesity), successful and sustained weight loss still boils down to a formula that consists of three basic elements:

You must adjust your caloric intake to account for your daily metabolic needs and the amount of weight you wish to lose. In general, a pound of body weight contains about 3500 calories. Therefore, if you want to lose one pound every week, you’ll have to consume 500 fewer calories each day than your body needs to maintain its current weight (7x500=3500). Ninety-eight percent of people who lose weight and successfully keep it off modify their caloric intake. If you can’t design your own diet, or if you’re not good at wrestling numbers, see a dietician. (And keep in mind that as your weight drops, you’ll have to keep modifying your diet.)

You must improve your body’s ability to burn calories. Despite the hyperbolic claims of many supplement manufacturers, exercise is the most efficient and consistent way to accelerate your metabolic rate. Individuals who claim exercise doesn’t help them lose weight are typically stuck in an “activity rut”: they walk for 20 to 30 minutes every day, they get on the scale after their walk, and they throw up their hands in disgust when the numbers don’t budge. Research shows that people who mix aerobic exercise, such as walking, with resistance exercise, such as weightlifting, are more efficient calorie burners. So if you want to make your exercise count, become a “cross-trainer.” Go to the gym if you think that will improve your motivation, but you can design a reasonably good set of weights with two plastic gallon-sized milk jugs and some sand or water (the amount of weight can be adjusted by adding more or less sand to the bottle). With your no-cost weights in hand, you can do curls, triceps extensions and overhead presses in your own living room; pushups and sit-ups are free, too. And while you’re cursing your way through your workout – whether it’s “aerobic day” or “resistance day” – remind yourself that 90% of successful weight-losers exercise, on average, about one hour daily.

Get some sleep. Scientists have known for a long time that sleep-deprived people produce more stress hormones – including cortisol – and these hormones throw a big wrench into the cellular machinery that burns calories. Recent epidemiological studies confirm that obese individuals who get fewer than 7 to 8 hours of sleep each night have far more difficulty losing weight, even when they’re doing everything else right. And consider this: if you’re overweight you might have obstructive sleep apnea, which can lead to sleep deprivation even if you’re in bed for 12 hours. Check with your doctor to see if sleep apnea could be an issue for you.

Once you accept the importance of proper diet, daily exercise and adequate rest, there’s one more hurdle to leap on your way to successful weight loss: like any other healthy behavior, weight control is an ongoing process; persistence will become habit, and habit will carry you through to a longer, happier life.

Here's to your wellness,

It’s all the same stuff, right? Well, after this in depth look into the importance of organic foods and organic soil, perhaps you will answer this question before you finish reading this article. We can easily agree that one of the most outstanding features for most people concerning organic foods is the price difference. We are so indoctrinated with shopping for bargains and comparing prices to get the largest quantity per purchase. However, today price can and will be paid now or…later.

When thinking of the important facts and benefits of organic foods, the bottom line isn’t price at all with me. Let me share a very short story with you. During the months of September and October 2012, the gas prices escalated to a height that I wasn’t comfortable with because of my long distance commute on a daily basis. Sometimes it would feel like I was paying to work, but what I learned from it was, I chose to risk what was healthiest for not only myself, but for my family and others that depend on me. So, regardless how high the gas prices ascended, I was willing to find a way to make it work. The same goes for organic foods, sometimes the price is significantly different (the organic food is usually priced higher than the commercially produced food), but once we compare price with possibly higher nutrients and lower to no contaminants, then for those who prioritize their health, this becomes a non-issue. Food produced organically contains fewer contaminants and there are current scientific studies that that show that there are more nutrients in organically produced food.

Further supporting the claim that organic foods in general are more nutritious is a report by Virginia Worthington, M.S., Sc.D., C.N.S. Reviewing 41 published studies comparing the nutritional value of organically grown and conventionally grown fruits, vegetables, and grains, Worthington concluded there were significantly more of several nutrients in organic crops. These included 27% more vitamin C, 21.1% more iron, 29.3% more magnesium, and 13.6% more phosphorus. A 2008 report jointly produced by The Organic Center and professors from the University of Florida Department of Horticulture and Washington State University provides evidence that organic foods contain, on average, 25% higher concentration of 11 nutrients than their conventional counterparts.

We, the consumer continue to eat as we do because we continue to shop as we do, and when we shop as we do, which is impulsive, there is no plan, no list, no order for which makes healthy sense. Healthy shopping requires a plan; a plan is paramount to any level of sustainable success. With that said, the insane circle of unhealthy living begins its materializing right before your eyes and “organic” is most probably the last thing most common shoppers are concerned about.

Here's to your wellness,

According to the National Center for Health Statistics, Americans spend nearly $30 billion a year on dietary supplements, and more than half of the adults in the U.S. supplement their diets with vitamins.

According to scientists, they’re all wasting their money. There’s no evidence, they say, that supplements extend your life or protect you from disease.

Even worse, some researchers contend that people who regularly take vitamin or mineral supplements could actually be shortening their lives. For example, one arm of a large European nutrition study (the European Prospective Investigation into Cancer and Nutrition) demonstrated that individuals taking daily calcium supplements had an 86% higher risk for heart attacks than those who took no extra calcium. In another widely publicized study conducted by the National Cancer Institute between 1985 and 1993, the adverse effects of beta-carotene supplements were unveiled: men who took beta-carotene were 18% more likely to develop lung cancer and 8% more likely to die from any cause than men who took placebos.

Here’s the rub, though: during the same time periods those studies were conducted, other no less meaningful (but, oddly, less widely publicized) trials produced conflicting results. A study published in the October 2011 issue of Archives of Internal Medicine revealed that individuals who took daily calcium supplements had a lower risk of all-cause mortality than non-supplement users. As for beta-carotene, high dietary intake is associated with a lower risk for cervical cancer, and beta-carotene supplementation appears to improve cognitive function – an important consideration if you’re at risk for Alzheimer’s disease.

Furthermore, there are some inconvenient statistical issues that could have diluted the strength of the aforementioned studies. First, it’s difficult to collect accurate information from “recall surveys” (a common practice in nutritional trials); thus, the data built into such studies is a bit fuzzy even before it gets masticated by the mathematicians. Second, people who take certain supplements may be doing so because they already have or are at risk for specific diseases (diabetes, heart disease, cancer, etc.); thus, their odds for reaching a “clinical endpoint” – death, for example – are already higher.

On the other hand, just because the same research paradigm that gave us Vioxx, Redux and Seldane (drugs withdrawn from the U.S. market due to potentially fatal side effects) is churning out studies that cast aspersions on your favorite supplement, this doesn’t mean you should disregard the scientists’ warnings. There’s clearly something going on here that deserves scrutiny, no matter what your stance on supplementation might be. And it’s clear that some supplements simply should not be taken indiscriminately: due to the risk of iron overload, no healthy adult male should take iron-fortified vitamins or iron supplements; in some situations, it can be dangerous to take folate without also taking vitamin B12; if you have risk factors for cardiovascular disease, you probably shouldn’t take more than 900 to 1,000 mg of calcium daily without consulting your health provider; if you’re a male smoker, you’d be well-advised to avoid beta-carotene supplements.

These days, most physicians and dieticians tell patients: “You don’t need to take a daily multivitamin as long as you’re eating a balanced diet.” Mind you, these are the same professionals who contend with the results of this nation’s collective malnutrition – masquerading as obesity – every single day. For a multitude of reasons, a balanced diet seems to be beyond the reach of most Americans. In the end, then, your decision to take supplements – and what those supplements will be – must be based on personal research and personal need. 

Here's to your wellness,