When we talk about getting “rusty” at certain tasks, we may not be far off. Oxidation is the process that causes metal to rust and it can also damage our brain cells. This type of stress plays a part in many diseases associated with aging from Dementia and Alzheimer’s to Parkinson’s.

There are several types of Fruits that you can eat that will not only keep you healthy, but help fight this oxidation process.

Berries

Getting the beneficial anti-oxidative compounds like vitamins C, E, beta-carotene and other nutrients may help prevent, or at least curtail, the damage caused by Oxidation Stress. Need more reasons to eat fruit? Research has shown that the beneficial chemicals found in raspberries, strawberries and blueberries are also found right in the hippo-campus, the brain’s memory control center. Eating more fruit can help you improve your memory!

Strawberries also help fight against aging and potentially against cancer as well and blueberries help protect your heart.

Cherries

Cherries help to calm your nervous system and act as natures little anti-inflammatory pills. They contain Cox 2 inhibitors similar to those found in pain medications such as Vioxx and Celebrex, and they also contain compounds called polyphenols that help keep platelets in the blood from clumping together. This is so they don’t produce undesirable side effects— like heart attacks and strokes—which are risks associated with manufactured drugs.

Apples

That old saying that you Grandma used to say about “an apple a day keeps the Doctor away” was actually spot on. It turns out that Apples contain a group of chemicals that could potentially protect the brain from the types of damage that triggers Alzheimers and Parkinsons.

Apples also contain other chemicals like phenolic acids and different flavonoids that protect the apple itself against damage by bacteria, viruses and fungi. If these natural chemicals are able to protect the apple, then imagine what they can do for us. Several studies have suggested that eating apples may not only help reduce the risk of cancer, but diminish the risk of neurodegenerative disorders, too.

Peaches

A peach is extremely rich in vitamin A and potassium, fluoride and iron, making them rank very high in nutritional value and good for the overall health of an individual. Peaches help make the skin healthy and also add color to the complexion. Being rich in Vitamin A, peaches may also help prevent cancer in organs and glands with epithelial tissue.

Peaches also are comprised of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight. Consumption of peaches, on a regular basis, can keep your bowel movements regular and even prevent straining. Peaches also have a small laxative effect and a powerful diuretic effect and have been recommended to people suffering from rheumatism and gout. Peach flowers have sedative proprieties and are good for children who are restless, especially when boiled in water with sugar and honey.

There are several more types of fruits that you should be eating that are not only just very good for you to eat, but also help protect your body. Check back to see which fruit it is that can help relax your blood vessels and fight arthritis.

The brain accounts for 2 percent of our body weight and consumes approximately 20 percent of our daily calorie intake. It’s common to resolve to lose weight, but any sane person dreads how dieting dulls your mind. In fact, many studies have shown that counting calories, carbs or fat grams, is distracting — to the point that it taxes short-term memory. But how we eat can affect our minds at more fundamental levels, too.

Your brain likes to eat and it likes powerful fuel like quality fats, antioxidants, and small steady amounts of the best carbs.

Are you on a deadline? Then you should avoid drinking soda, vending machine snacks and tempting Starbucks pastries and go for one of these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber.

Give your brain a much needed kick start by eating the following foods on a daily or even weekly basis:

Avocado
Blueberries
Wild Salmon
Pomegranate
Chocolate
Olive Oil
Tuna
Eggs
Tomatoes
Green Leafy Vegetables
Nuts
Seeds
Coffee
Oatmeal
Beans
Brown Rice
Tea
Oysters
Garlic
Cacao Nibs

There are also foods that drain your brain like alcohol, corn syrup, sugar, nicotine and meals heavy in high carbohydrates

Like we said before the brain is a hungry organ and its cells require two times the amount of energy than that of other cells in the body. To work well and efficiently throughout the day, this energy level must be kept high enough so not to cause mental stress and exhaustion.

Did you know that if you don’t eat breakfast you actually slow down your metabolism? You do. You actually send your body into “hoard mode.” It thinks it’s starving because you’re going such a long period of time– frequently 8 to 10 hours or more– without food. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight.

Your dinner meal should be your lightest meal, and some experts are recommending that you not eat anything after 8 p.m. By doing this it allows your body to burn and process the food that you have consumed and you end up burning more calories per hour this way as well.

Water, water and more water. You’ve heard it before, but you need to make sure that you drink those eight 8-ounce glasses of water every single day. Your metabolism needs water to work correctly.

Another thing you can to do to help maintain an active, healthy metabolism is to eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat, and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and make sure to schedule meals and snacks every four to five hours.

Eating protein with every meal is another way you can boost and maintain a healthy metabolism. Eating enough protein gives your body a bigger metabolic boost than eating things like carbohydrates or fats. Plus, getting enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal. Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils.

Here are some other foods that you can eat that will help increase your metabolism:

Curry: increases the amount of calories your body burns and speeds up your metabolism.
Cinnamon: A little bit of cinnamon can go a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol.
Oatmeal: Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result.
Soy Milk: Fortified soy milk is loaded with calcium, which helps boost your metabolism. Just stay away from the sweetened varieties.
Apples: this low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less.
Spinach: Popeye was right about one thing: spinach can help make you strong and healthy. In addition to speeding up your metabolism, it’s a great source of antioxidants, magnesium, potassium, iron and vitamin C.
Beans: Low in fat and packed with protein, beans keep you full for long durations, and your body must burn extra calories in order to process this fiber-rich food.
Almonds: Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.
Coffee: Coffee does have caffeine, which happens to also give you a boost. Just make sure that you don’t exceed two – three cups a day because the side effects could be brutal– like irritability and the jitters.
Grapefruit: is a diet super fruit and lowers the insulin levels in your body that trigger your system to store fat. Plus, it is rich in fiber and your body must burn extra calories in order to break it down.

When you are selecting which foods that speed up your metabolism to implement into your diet it is vital to make sure that you choose healthy foods such as the ones listed above. Make sure you have ample fiber in your diet and to also cut down on foods that are high in or even moderately high in sugar. You should also reduce your tobacco intake if you are a smoker and alcohol if you like to drink because that will help give your metabolism the much needed boost you are looking for.

There really are no short-cuts to losing weight, however, there are a few things you can do to boost your metabolism. Besides exercising regularly and getting plenty of sleep — which are two of the best things you can do– there are also plenty of foods that speed metabolism. Adding them to your diet may give you the extra edge to lose more weight. Think of these foods as support mechanisms on your path towards fat loss, as any diet that keeps the pounds off requires sustained effort and exercise.

Yogurt: As far as superfoods go Yogurt is a key player. It includes calcium, protein and a ton of other nutrients as well as good bacteria and probiotics for you digestive tract. Low-fat yogurt has a rich source of calcium that is weight-loss friendly. It provides about 450 mg per 8-ounce serving, as well as 12 grams of protein.

Green Tea: Studies have shown that green tea can boost metabolism as well as helping with weight loss. It has also been reported to contain anti-cancer properties, help prevent heart disease and have mood enhancing properties.

Turkey: It’s not just for Thanksgiving and Christmas anymore! Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams protein.

Jalapenos:  These hot babies can not only speed up your metabolism, but they can boost it as well. Here’s why: There is a chemical found in jalapeno and cayenne peppers called Capsaici that temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories. All that hot salsa really does a body good.

Broccoli: Study after study links calcium with weight loss. Broccoli is high not only in calcium, but it is also loaded with vitamin C– which boosts your calcium absorption. It also has plenty of vitamin A, folate and fiber. This superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease. And, the best news? It has just 20 calories per cup.

Metabolism is how your body converts calories you consume into energy. People often believe that a slim person’s metabolism is high and an overweight person’s metabolism is low, but this usually is not the case. Metabolism alone does not determine your weight. Rather, weight is dependent on the balance of calories consumed versus the calories burned. If you eat more calories than you need — you will gain weight. If you eat fewer calories than you need — you will lose weight. Metabolism is merely your body’s engine that burns calories and regulates your caloric needs.

Check back on Wednesday when we will share with you more foods that you can eat that will help boost your metabolism.

It’s that time of year when everyone starts sharing the one thing you wish they’d keep to themselves: Germs. Here are some quick and easy tips to help you stay healthy this winter.

1. Wash your Hands and use hand sanitizer. Bacteria and viruses find their way into our bodies via all of the various things we touch. From the grocery store shopping carts to the door handle coming out of the public restrooms, bacteria and viruses are lurking and waiting for us to touch. Use a paper towel to turn off the water in the restrooms and open the doors; Use disinfectant wipes to wipe down your shopping cart at the store; Once a day wipe down your phones and computer keyboards at work and carry hand sanitizer in your car (or keep it at your desk) so you can use it once you get back into “the safe zone”. Consistently washing your hands and using hand sanitizer will help keep you healthy.

2. Don’t Touch Your Face. The average person touches their face three to five times a MINUTE which translates into 180-300 times an hour. Think about all the places you go and all the various things you touch that have been touched by other people. Yeah, gross. Conscientiously think about not touching your face to minimize the germs you spread.

3. Herbs. Contrary to popular belief they are not just for cooking any more. Gargling with Sage will soothe a soar throat and guards against infections; Elderberry Extract will decrease the length of the cold and soften the symptoms; Gargle with Salt water. It soothes the soar throat and loosens nasty mucus in the throat; Drinking hot ginger tea is a great method for preventing the flu; Garlic pills will ward off illness. And vampires. So, double whammy.

4. Eat Healthy Well-balanced Meals and Snacks. When we are healthy eaters, our bodies retrain the nutrients necessary to fight off the illnesses. Try snacking on Brazil Nuts. They are heavy in protein, which is good for the body, but they are also high in selenium, which increases production of proteins called cytokines that are important for the immune system. Have a 1 oz serving a few times per week.

5. Good Nights Sleep. Sleep is the first thing that we sacrifice to get our huge to-do lists done. And, that is one of the major contributing factors of illness. A tired body cannot fight the bacteria and viruses that plague the places we go. The average adult needs between seven and nine hours of sleep a night and yet most adults are getting less than six. No wonder so many people are sick. Put the to-do lists away and allow yourself the rest you need. Especially once you are sick. Rest is the best way for your body to heal itself.

6. Drink lots of Water. Water makes up over half of your body weight. Every single part of your body needs water to be able to function correctly. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.

7. Regular Exercise a few times a week can help decrease stress which increases a persons chance of getting sick. It also strengthens the body’s ability to fight germs.  Yoga is a great way to not only strengthen, stretch and tone your muscles but Yoga also boosts your immune system.  My yoga instructor suggested practicing the Lion pose a few times a day when you feel a cold coming on because it brings fresh blood to your throat and scares away germs. Win win.

How do YOU keep your family healthy?

Halloween is just around the corner and that can only mean one thing: Free candy from strangers. One day a year we send our children out into the lone and dreary cold to knock on peoples doors and beg for candy. Truthfully, I have to tell you that it is quite literally my all time favorite holiday. The costumes, the festive atmosphere and playing with friends brings out my inner ten-year old. I love Halloween and Trick-or-Treating.

However, my forty year old body does not love this time of year. I start battling those unwanted pounds staring me in the face in the form of a luscious Snickers bar, and those snicker bars? I swear they are calling my name, mocking me, daring me to eat just one. They know I can’t eat just one.

Stupid candy.

This year however, I have vowed to have a healthier Halloween by following these 5 easy Steps:

1. Buy Halloween Candy the day before Halloween. This keeps you from snacking the entire month and keeps your candy bill down as well. It’s super tempting to stock up on candy on September 30 for Halloween, but only one thing happens when you do that— You eat it and then buy more.

2. Buy the “yucky” Halloween Candy. You know the kind I’m talking about, right? The tooth breakers, no flavor chocolate and bit-o-honey’s (no offense if you like that stuff). Buy the candy that you know you won’t eat–even if it was the last candy to be found on earth.

3. Before Trick-or-Treating, serve your family a healthy, hot meal. This eliminates (or at least reduces) the snacking-from-the-bag-along-the-route temptation for you AND for them.  Need ideas?  There’s a delicious recipe below.  You’re welcome.

4. Allow everyone a free-for-all AT THE KITCHEN TABLE without other distractions– like the television. This allows everyone to eat their candy but prevents the mindless eating that occurs when we watch TV. You can eat as much as you like– at the table.

5. Set a Date for the candy to be gone and then take the leftovers to your work, the local Homeless Shelter or Women’s Shelter. Share the candy wealth, so to speak. Just because you have buckets a free candy does not mean you should actually EAT all of said candy.

Follow those simple instructions and you are (almost) guaranteed a Healthy Halloween!

Pendernalli’s River Boat Chili
1tsp vegetable oil
1tsp minced garlic
1 medium onion, chopped (about ½ Cup)
2 lbs ground beef
3Tbsp Chili Powder
1 tsp ground cumin
1 tsp dried oregano
½ tsp salt
2 cans of 16 oz diced tomatoes, do not drain
2 cans beans – do not drain

Cook beef with the onion, garlic and oil. Add to crock pot and cook on low for 3-4 hours.

Typically October conjures up images of pumpkin patches, harvest time,  vibrant fall colors, Halloween costumes and candy. Lots and lots of candy. The month makes normal people want to hunker down, read a good book while they listen to “the game”. It’s the month where people start thinking about connecting with family and making plans for winter survival.

However, there is another image that October should be conjuring up and that’s of a Pink Little Ribbon. October is National Breast Cancer Awareness month. Breast Cancer is the second leading cause of death among women, and this month long campaign is designed to heighten awareness, empower survivors, and assist in preventing the disease.

Over  230,000 women, in the United States alone, will be diagnosed with breast cancer and over 40,610 people will die of the disease (40,170 women, 440 men).  Breast Cancer is not just a disease for women either. One percent of those diagnosed with breast cancer will be men.

Everyone is involved in daily lifestyle decisions that may affect their breast cancer risk. For example: poor diet, insufficient physical activity, smoking and alcohol use, to name just a few. Besides the possibility of reducing breast cancer, these lifestyle improvements are a smart step for a healthier life and can also help prevent heart disease, diabetes and many other life-threatening conditions.

Suggested Lifestyle Improvements:

• Decrease your daily fat intake – especially saturated or hydrogenated fats. – Eat leaner meats and avoid red meat.
• Increase fiber in your diet. Fiber is found in whole grains, vegetables, and fruits.
• Eat fresh fruits and vegetables fruits and vegetables have antioxidant properties that may help prevent some cancers.
• Limit alcohol -  Evidence suggests that a small increase in risk exists for women who average two or more drinks per day (beer, wine, and distilled liquor).
• Stay active -  Taking a brisk walk 5 days a week for 30 minutes can help prevent many health problems. Striving to maintain the body weight recommended by a health professional is key because excess body weight (fat) may stimulate estrogen production.
• Don’t smoke. Smoking does not cause breast cancer. It can however increase the chances of blood clots, heart disease, and other cancers that may spread to the breast.

During your monthly self exam, make sure you check for lumps, soreness, nipple discharge, dimpling, redness, or swelling. Report any changes to your doctor as soon as possible. Early detection increases chances for survival. Mammograms are still the best way for early detection in Breast Cancer. Insurance and Medicaid both cover mammograms, and there are many ways for women to get low-cost or free mammograms.

For information on low- or no cost mammography screening, contact the Centers for Disease Control and Prevention (CDC) at (888) 842-6355 or visit their Web site at www.cdc.gov. Women seeking mammograms at a reduced rate are urged to make their appointment early in the year, as space may be limited. To find a breast-imaging facility, contact the National Cancer Institute at (800) 4-CANCER.

On average people lose between fifty and one-hundred hairs a day. You will lose even more on the days that you wash your hair. So, if you see a clump of hair in the drain, clean it out and don’t worry. Also, women have a tendency to lose more hair after they have given birth or if they are taking birth control pills.

However, thinning hair and losing large clumps of hair can be your body trying to tell you there is something wrong. Here are a few things that can cause this to happen:

Weight Loss – If a person loses 15 or more pounds — even if it is in a healthy way– they will experience some sort of hair loss. This type of hair loss usually self-corrects without any need for treatment.

However weight loss and the subsequent hair loss caused by eating disorders such as Anorexia Nervosa or Bulimia is not something to take lightly. These eating disorders do not allow the body to receive the necessary protein, vitamins and minerals needed for it to function, which results in the body shutting down hair growth.

Nutritional Deficiences – Iron and protein deficiencies are two of the most common nutritional triggers for hair loss. If individuals have low levels of iron — even if they are not anemic — hair loss may occur. Hair requires protein to grown and when the body is not getting enough protein it moves what it is getting to other, more necessary functions. Correcting the Iron and Protein intake in an individuals diet will allow the protein to shift back to the hair and they will see normal hair growth again within a couple of months.

Thyroid Disease – Hair loss is a common symptom of Thyroid issues. Both Hypothyroidism — an underactive thyroid– and  Hyperthyroidism — an overactive thyroid– can lead to an excessive shedding of hair. Simple blood tests can tell you if your hair loss is due to thyroid issues. Once the imbalance is treated with the thyroid, the hair usually grows back.

Trauma or Stress – The growth phase of hair typically lasts two  to three years and during this time your hair grows a half an inch a month. Once the hair is done growing, it goes into what’s known as the resting phase where it stops growing. This phase typically lasts three to four months. Stressful events can force the hair  into an early resting phase, resulting in hair loss.

Life altering events — such as a death or a divorce– are what usually cause this type of hair loss; this also happens to be more prominent in women than in men. This type of hair loss typically doesn’t manifest itself until two to four months after the stressful event occurs.

An interesting fact to note: Men and Women who experience some type of baldness and are otherwise healthy have been shown to have higher than normal levels of insulin in their body. The correlation between men, insulin resistance (pre-diabetes) and hair loss has been well established, and research is now showing the same connection in women.

Did you know that your body is constantly talking to you? Beyond just the stomach growls, your body can be sending you some very strong signals that, if ignored, could be disastrous for your health.

The first in our series is your finger nails. Yup. Your finger nails– even for guys– can be trying to tell you that you are sick, or missing key nutrients in your diet.

First off, we need to know what healthy finger nails are supposed to look like. Healthy finger nails have a specific shape and color. If you look at your nail, you will notice that it arches slightly in the middle, then curves down a bit at the tip. If you see anything other than that it is a clue that there is something potentially wrong with your body.

There is a white half-moon shape called the lunula at the back of your nail. The lunula is most apparent on the thumb and then becomes noticeably less so as you move towards your pinky.  If you are missing your lunula, then chances are your body is trying to tell you something.

Peeling Nails can happen if you have your hands in water a lot or are exposed to cold, dry air. Putting polish on them can seal in the keratin, which is a form of protein. Peeling nails can also mean that your diet is lacking in Linoleic Acid. The easiest way to up your intake of linoleic acid is to increase your use of vegetable oils (add some to your salad dressing or drizzle some on steamed veggies).

Brittle Nail Syndrome is an actual medical term used to describe nails that cannot retain moisture. It is quite possible that an under-active thyroid could be the cause of brittle nails. Nutritionally, a diet low in iron can cause nails to become thin, brittle and easily broken. Increasing your protein intake along with eating more green, leafy vegetables will help to boost your iron intake. Taking a B-complex vitamin has been shown to improve the condition of brittle nails. It can also be a sign that you are low in Calcium, Vitamin D and Zinc.

Beaus Lines is when deep grooves, or lines run horizontally across your nails. These should not be confused with the vertical lines going from the tip of the nail to the cuticle. The vertical lines are usually harmless and are associated with aging. Beaus Lines can be caused when the growth under the cuticle is interrupted by injury or a severe illness. Some of the causes of Beaus Lines are: High Fevers associated with the Measles, Mumps, Pneumonia, or Scarlet Fever. It can also be a symptom of Circulatory Disease, Diabetes and Malnutrition.

Terry’s Nails is when your finger or toe nails appear to be white, opaque or have a glassy, no color look to them and you are missing your Lunula. There will also be a dark band at the tip of your nail. Sometimes this happens with aging but it is often a sign of serious medical conditions such as: Heart Failure, Diabetes, Liver Disease and Malnutrition.

It’s important to listen to your body.

Check back on Wednesday to see what else your body could be trying to tell you!