What Happens When a Smoker Quits? – Infographic


This is a good one for health. Many who exercise believe they can still smoke since they exercise. That’s like spending all of your money because you still have a job.
I know firsthand the struggles of addiction. Whether it is alcohol, cigarettes, or food, when you stop, the body accepts the positive change and begins a regeneration process. If you still hold on to the belief that ‘one won’t kill me’, rethink that. For some, the risk of having one of something can be too much of a temptation. If you are still in the process of cutting back, congratulations! Continue your positive change.

Health Secrets of a SuperAger

I ran across this infographic on the web and wanted to share it with you. I have written so much about the evils of smoking that I just loved this positive view of how the body reacts when it is freed from the impact of smoking.



View original post

Daily Life/No Time to Workout…UGH!


Struggles, commitments, obligations, deadlines, everyday life, call it what you will, we all have them. Sometimes it seems that there is never enough time to workout, or any for that matter. Being a Personal Trainer, parent, business owner, husband and all of the other labels that go with that, I face this myself.

Life can and does become hectic at times. It is very easy to think that nobody else could possibly have the difficult issues that face us everyday. The truth is we all do, we just handle them differently. Some people prioritize better, ask for help, or just push through hoping that it will all fall into place.

When you feel overwhelmed, like you cannot possibly take on anything else, stop and give yourself a pat on the back. To have made it as far as we do takes an enormous amount of energy; mentally, spiritually and physically.

Set aside or just take a couple of minutes each day to connect with yourself, your friends, and your loved ones. Squeeze in a few minutes of exercise to keep your body fit and healthy enough to continue to give your 110% at everything that is thrown at you. The more we let ourselves go, the harder it is to bounce back.

Fitness comes in many forms, and not all of it is physical. No matter what you choose to make your foundation, make sure you inspect it and keep it strong.

In fitness, Bob

Glowing Green Hummus with Artichoke and Spinach


Hummus is a very healthy dish. it is such a healthier alternative to chip dip too. The spinach in this gives it a vibrant green color, just in time for St. Patty’s day.
Thanks Larice!

Feed Your Beauty

green hummus bestThings are about to get real. Real green, that is. I thought it might be fun to feature some of my greenest creations over the next week, in honor of St. Patrick’s Day.  Starting with this gorgeous, bright-hued hummus.

green hummus nice

There’s just something about this dip that makes me feel like spring.  It doesn’t hurt that it’s been sunny with temps inching towards 50 degrees Farenheit the last few days (and possibly 60 by Friday. Woohoo!). Around Michigan, 50 degree temps in early spring translates to people driving around with their windows down and (some crazy) folks donning their shorts and capris. I’m just excited to wear a lighter jacket. Anyway, about this hummus.

green hummus and crackers

I’d been wanting to add greens to my hummus for quite some time.  Not only does it add an extra punch of nutrients, but it also just looks so fresh and fun! I love making my own hummus. It’s really easy to…

View original post 894 more words

Spiced Coconut Kale with Avocado


A great way to reap the benefits of kale is in this tasty salad. Kale is a green ‘Superfood’ by any health standard.
Touted as the “New beef, Queen of the green, and a Nutritional power house”, kale takes center stage in this recipe.

kale avocado salad4

The key to making a proper kale salad taste good is to not cook the kale!  You just need to give it some love and soften it with an acidic ingredient or dressing. In my view this side is perfect for any main dish! Eating this dish regularly alongside your main meals also brings a nutrition boost to any meal. Kale is one of the healthiest leaves on the planet and can really help to reduce your LDL cholesterol levels. It has also been explored extensively for its potential cancer preventing abilities. It is believed to reduce the risk of developing at least five different cancers (bladder, colon, breast, ovary and prostate). With over 45 different flavonoids contained within, with both antioxidant and anti-inflammatory properties, kale is an absolute winner for your the health of your body.

The addition of avocado and almonds to this recipe also ensures you are…

View original post 244 more words

Vitamin D Benefits Common Mental Illnesses By Regulating Serotonin


Researchers think that the correct intake of both omega 3 fatty acids and vitamin D benefit many brain disorders.

Our Better Health

Study reveals how vitamin D benefits mental disorders, as do omega-3 fatty acids.

Serotonin regulation could explain why vitamin D benefits many brain disorders, as do marine omega-3 fatty acids, a new study finds.

Depression, autism, attention deficit hyperactivity disorder (ADHD), bipolar disorder and even schizophrenia have all been linked to low levels of vitamin D and omega-3.

Low levels of serotonin have been found to impair memory, planning, social behaviour and increase impulsiveness and aggression.

Supplementation with these essential nutrients has shown promise in improving some of these conditions.

Until now, though, scientists have been unsure of the mechanism of how omega-3 and vitamin D benefits such a wide range of conditions.

 vitamin D

Vitamin D benefits

The new study, published in the FASEB Journal, finds that the link could be how they interact with serotonin, a vital neurotransmitter (Patrick & Ames, 2015).

Dr Rhonda P. Patrick, the study’s first…

View original post 174 more words

Black Bean and Corn Salsa with Tilapia


IMG_20150304_212057_118     This amazingly simple, healthy and nutritious dish was originally put together as a dipping salsa. However, when it came time for dinner, it was warmed and served as a bed for grilled tilapia.

The ingredients were 1 can black beans (rinsed), 1 can corn (drained), 1 can diced tomatoes, 1 small can diced green chilies, 1/4 Lg onion diced, 1/4 cup cilantro, 1/4 teaspoon chipotle powder, and a dash or two of lime juice.

I threw all of this together and let it chill in the fridge. It definitely was not one of my most thought inspired dishes but it turned out very nice.

In fitness, Bob

Eating A Bigger Breakfast Can Help Weight Loss


Getting into the habit of eating a bigger breakfast can help you overcome your weight loss challenges. More, solid food with a lower glycemic index will help you stay fuller throughout the day.

Cooking with Kathy Man

Leslie Beck, a dietitian wrote . . . .

If you’re trying to lose weight, you’re better off eating more at breakfast, not less. Eating a big breakfast helps suppress hunger and cravings later in the day, making it a much easier task to cut portion sizes at your evening meal.

In a 2013 study, researchers gave overweight women a 1,400-calorie diet for 12 weeks. One group of women ate half their daily calories (700) at breakfast, then 500 calories at lunch and 200 at dinner. The other group did the opposite; they ate a 200-calorie breakfast, a 500-calorie lunch and a 700-calorie dinner.

The big breakfast eaters lost twice as much weight over three months (19 versus 8 pounds) and said they felt less hungry during the day. They also had lower blood levels of ghrelin, a hormone that stimulates appetite and promotes fat storage, than the women who…

View original post 363 more words

Eating Nuts Linked to 20% Cut in Death Rates


Another health benefit to adding nuts to your diet. You could live longer. That’s good enough for me.

Cooking with Kathy Man

Eating nuts and peanuts was associated with a reduced risk of overall death and death from cardiovascular disease across different ethnic groups and among individuals with low socioeconomic status, which suggests that peanuts, because of their affordability, may be a cost-effective measure to improve cardiovascular health, according to an article published online by JAMA Internal Medicine.

Nuts are rich in nutrients and peanuts, although classified as legumes, have nutrients similar to tree nuts. Peanuts are included as nuts in many epidemiologic studies. Evidence suggests that nuts may be beneficial with respect to coronary heart disease, according to the study background.

Xiao-Ou Shu, M.D., Ph.D., of the Vanderbilt University School of Medicine, Nashville, and coauthors sought to examine the association between nut/peanut consumption and mortality.

The authors analyzed three large study groups involving 71,764 low-income black and white men and women living in the southeastern United States and 134,265 Chinese men…

View original post 337 more words

7 Surprising Health Benefits of Dates


Got any plans for the weekend? How about a date?
These little morsels can definitely change things up.

Our Better Health

By Daily Health Post      February 23, 2015

Date fruits have a long history of cultivation for their health benefits, as well as for their sweet taste.

But today we have the advantage of knowing the exact nutritional content and health benefits of dates – and fresh or dried, there are plenty of health benefits to this small fruit.

They’re rich in fibre, potassium, and copper, and on top of that they taste great, too.

The following nutritional data is based on a 100 gram serving of dates.

  • Fibre: 6.7 grams or 27% of recommended daily allowance
  • Potassium: 696 milligrams or 20% of recommended daily allowance
  • Copper: 0.4 milligrams or 18% of recommended daily allowance
  • Manganese: 0.3 milligrams or 15% of recommended daily allowance
  • Magnesium: 54 milligrams or 14% of recommended daily allowance
  • Vitamin B6: 0.2 milligrams or 12% of recommended daily allowance

While they’re also high in sugar…

View original post 389 more words

Top 20 Anti-Inflammatory Herbs and Spices


This list of anti-inflammatory additions is a great resource for their offerings. While neither an herb or spice, I would add seaweed to this list for its healing properties with inflammation.

Our Better Health

Posted by livenedu on 06.10.13

Before getting to know what the top anti-inflammatory herbs are, it’s important to understand first what inflammation exactly is. Inflammation is a sign of the body’s attempt to protect itself from possibly harmful stimuli such as pathogens, fungi or viruses. For example, bacteria on a wound can result in redness and swelling, and this means that the body is working to fight the infection, and start the process of healing.

Other possible causes of inflammation include: external injuries such as cuts, scrapes, or foreign objects entering the body (e.g. wood splinter in your finger), trauma, burn, chemical irritants, radiation, and certain diseases or medical conditions like bronchitis, dermatitis, and otitis media for example.

There are two types of inflammation: acute and chronic. Acute inflammation is an immediate and temporary response of the body that lasts for a few hours to several days. If the underlying…

View original post 2,680 more words