Cooking healthy meals does not have to be boring or bland. It’s all about finding new ways to use veggies and experimenting with simple flavor combinations. Putting together a healthy meal is a wonderful addition to a holistic approach to health, in addition to nutritional supplements, staying hydrated, and daily exercise. Using what is in season is a great way to mix it up in the kitchen, while getting the most flavors possible out of your food. Broccoli is available year round but is at its peak during fall and winter. Broccoli benefits include large amounts of vitamins C, A, and K, as well as fiber, potassium, and magnesium, all crucial for staving off the effects of aging. Eating broccoli will help you feel fuller longer, so it’s a great addition to a lunch because it well help you avoid unhealthy snacking later in the day. Cruciferous vegetables, in general, contain indole-3-carbinol, a phytonutrient that has been shown to protect against cancer. Other vegetable options in the cruciferous family include cabbage, kale, bok choy, and rutabaga.

In the store, look for tight, dark green buds and no yellowing. The stems are totally edible, too. Just peel and chop them, and throw them into the recipe for even more health benefit. Here’s a quick lunch recipe featuring these mini but mighty trees, plus chickpeas for more fiber and delicious feta cheese. Enjoy and let us know what you think!

Broccoli Salad with Creamy Feta Dressing

Ingredients:

• 1/3 cup crumbled feta cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon freshly ground pepper
• 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
• 1 7-ounce can chickpeas, rinsed
• 1/2 cup chopped red bell pepper

Prepare:

1. Whisk together feta, yogurt, lemon juice, garlic, and pepper in a medium bowl.
2. Add broccoli, chickpeas, and bell pepper, toss to coat.
3. Serve at room temperature or chilled.

2011 was a good year for anti-aging news.  Diverse studies published this year suggest that it’s possible to retain your mental powers, muscle mass, speed and physique as you age.  It’s also looking like coffee, chocolate and yes, even beer, (all in moderation, of course) can be a part of your anti-aging regime.

In the most encouraging studies of the year, scientists showed that exercise not only increases cognitive sharpness, but may even change brain cells at a molecular level – increasing the mitochondria (which produce energy) in the neurons. Multiple other researchers showed that any exercise – from intense training, to light jogging or even informal exercise like cooking, cleaning and gardening – leads to better memory, sharper problem solving skills, more youthful muscle mass and balance, and less shrinkage of hearts, brains and gonads.  Even fidgeting counts.  While it’s certainly not enough exercise, small unplanned movements like having to run to catch the bus, tapping your fingers and walking to the water cooler can burn up to an extra 300 calories a day and increase your VO2 max (the maximum amount of oxygen you can take in while exercising.)

Hormones replacement has been back in the news this year as well.  As decade old studies about the risk of hormone replacement therapies are being debunked, more people are embracing hormone replacement therapy – both men and women. Researchers are finding even more evidence that hormone replacement therapy is extremely beneficial as estrogen and testosterone levels start to drop significantly around mid-life.  Data shows that with the decline of these naturally occurring hormones comes possible depression, sleeping problems, mood swings, bone loss, heart disease, and a decline in brain function. But hormone therapy, which boosts mood, libido, muscle and bone mass, is about much more than that.  According to one pharmacist, “It’s about vitality and energy and cognition — especially with the large number of professional women in this generation who want to continue their careers into their 60s and 70s.”  New types of hormone therapy becoming available are especially exciting as they can be personalized to individual patients.  Bioidentical hormones are now being used by the top anti-aging doctors. Derived from plants or animals, bioidentical hormones have been modified to be molecularly identical to those in the human body, make them even more efficacious and since these new therapies are delivered though the skin in the form of creams or patches, doctors can also use lower doses.

2011 also came with new concerns about BPA levels, especially in women.  An endocrine-disrupting compound that mimics the body’s hormones, BPA has been linked to heart disease, diabetes and obesity, and to potential problems during development young children. Japanese and Korean researchers also linked it to oxidative stress and inflammation in post-menopausal women. Aging occurs, in part, because of cell damage due to oxidative stress and inflammation. You can cut down on your BPA exposure by using glass, rather than plastic, containers and cutting out as much canned food as possible.  (As an added benefit, you’ll reduce your salt intake quite a bit as well!)

Looking forward to healthy and vital 2012!

How many of you have started a new gym membership, went every other day the first couple weeks, then soon lost motivation and now you’re lucky to make it a few times a month. Finding your motivation is key to staying with an exercise plan, and making it a regular part of your anti-aging lifestyle. Certain simple lifestyle changes, techniques and mindsets can help to keep motivation steadily high.

Use a scale every day – Weigh yourself first thing every morning without heavy clothes, before breakfast, and after using the bathroom.  Studies have shown that people who weigh themselves regularly lose more weight and keep the pounds off more effectively than those who don’t. Being aware of your weight can put you more in tune with the factors that cause it to go up and down, to track your progress on a diet or fitness plan, and to allow you to adjust accordingly as weight fluctuates.

It’s all in the mind – Studies of elite athletes have shown that the ideal ratio of pre-event visualization to physical training is 70-30. That’s seventy percent visualization. Just psyching yourself up while strength training can increase up to 8%. Visualizing doing perfect benchpresses can add about 12% more power than being distracted. Repeating affirmations or mantras during endurance exercises can help increase stamina and performance.

Plan ahead – Chances are, if you are not planning your workouts in advance and scheduling around them, something will come up or you will find an excuse to skip workouts. The morning is the best time to work out. Not only can early morning workouts have beneficial effects on your mental and physical health throughout the day, but people’s days tend to get busier as the day moves on, and they are less likely to be interrupted by things coming up before the start of the work day.

Consistency is Key – “Well, maybe I wont work all week, but I’ll take a really long run on Sunday.” That’s the equivalent of saying “well, maybe I wont brush my teeth all week, but I’ll brush them extra long on Sunday.” Your body will begin to lose conditioning only three days after stopping working out. Adults should work out at least 30 minutes, 5 times per week. There are significant additional health benefits for working out an hour a day, 5 times per week. Recent studies have found that even 15 minutes of exercise a day have incredible health benefits.

With a little help from my friends – Studies have shown that having an exercise partner or group can help you stay with an exercise routine. Not only are you committing to yourself, but you’re making a commitment to someone else, which makes it that much harder to break. You can also help each other track progress, keep things fun, and support and motivate each other. Running with a partner, in a group, or in a public event can increase performance, because of an aspect of social comparison and often competition.

Set your sights – Signing up for a specific event or having a very specific fitness or health goal in mind can dramatically improve your motivation and help you stay on track. If you know you have to be in shape for a marathon in 3 months, you will be able to figure out better how much you need to be running to accomplish the goal. If  your goal is unclear or nebulous, it is hard to track progress and to stay on course.

Do what you love – Working out should not be tedious! If you hate the elliptical machine, it’s going to be hard to committing 2 hours a week to using it. And why would you? There are so many fun, challenging, and unique ways to stay in shape. Whether it’s basketball, kayaking, hiking, skiing, surfing, jumping on a trampoline, martial arts, or even gardening, there are so many activities to choose from that burn major calories and that you can actually look forward to doing. It’s much easier to stay motivated when your workout isn’t a chore you feel you have to do, but something you genuinely enjoy. And if you really don’t like any other physical activity, at least can sex burn 85 calories or more in a half an hour.

The wave of the future – Modern technology has made incredible innovations geared to make exercise more fun, effective, and accessible. You can now where a sensor on your wrist that’s linked to an app that can keep track of your heart rate, calories burned, steps, workouts, and diet, while GPS tracking the distance of your runs. One app even let’s you take a picture of your meal, and it will tell you how many calories and carbs it has. Recent have studies have found that personal mobile exercise management apps improve weight loss. Certain exercise related and physically active video games have been shown to be effective for weight loss and fitness. Investing a little bit in engaging gadgetry and gear can motivate you to put it to use more. After all, you want to get your money’s worth.

Staying on a fitness plan isn’t always easy, but making your health a priority can help you grit your teeth and workout even when it’s tough. Making these simple lifestyle changes can help you stay on track. Rejuvalife Vitality Institute is here to support your health and wellbeing goals. We offer comprehensive Fitness and Nutrition Plans, Nutritional Supplements, Lifestyle Management, and Medically Supervised Weight Loss.

For Your Health!

As if being able to fit into your jeans from college isn’t enough of a reason, sufficient exercise can bring a wide variety of serious health benefits. Besides the obvious weight loss, improved muscle and cardiovascular function, as well as increased longevity, exercise brings with it a host of unexpected benefits. In general, those who exercise regularly are actually “biologically younger” than those who do not exercise regularly, therefore, they are at lower risk for age-related disease and physical decline.

A new study suggests a strong link between exercise and eye health. The study suggests that regular exercise can lower the risk of macular degeneration resulting from age by up to 70%. Physical activity reduces inflammation in the blood vessel walls the results from the disease.

Exercise can significantly increase how quickly you fall asleep, and improve the overall quality of your sleep. As your metabolism becomes more efficient, your body is able to make the downgrade from awake to asleep faster. In other words, your body does not to remain active as long to maintain your metabolic balance. Not only that, but exercise allows you to wake up faster and feel more rested, even if you got a little less sleep than normal.

Exercise is also great for your skin. Healthy skin requires sufficient water and oxygen to look and feel it’s best. The heavy breathing and increased heart rate associated with exercise increase your circulation, which carries oxygen throughout the body, including the skin. Increased muscle mass and reduces fatty deposits can also result in tighter, smoother feeling skin, as the skin is literally being pulled more tightly over the muscle.

Sports involving small, fast moving objects like tennis can improve your general ability to focus. In addition to improved concentration, your eyes will actually physically focus faster. A strong link has also been shown between exercise and memory and other cognitive functions. Exercise also significantly improves balance, which can have positive effects in many different areas.

Don’t sweat! People who exercise often tend to sweat less when not working out than those who don’t exercise regularly. The body uses the exercise time to sweat out toxins and excess water. In addition, regular exercisers have lower resting heart rate, which keeps their bodies from heating up and sweating during regular tasks, like climbing stairs.

If taking care of yourself isn’t enough, then do it for your kids. Studies show that parent who have healthy exercise routines and diet are more likely to raise kids with the same habits. Not to mention if you live significantly longer, you will have more time with your loved ones.

So how much do you need to exercise? Adults should do a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity. Health benefits increase significantly at 5 hours per week. Adults should also do exercise to strengthen their muscles using all major muscle groups at least 2 days per week.  While it’s less than ideal, recent studies have found significant health benefits from exercising only 15 minutes a day.

Exercise is one of the most important components of an anti-aging lifestyle, along with nutrition, sleep, and stress reduction. In addition to looking and feeling great, exercise provides an incredible amount of health benefits. Rejuvalife Vitality Institute offers comprehensive fitness and nutrition programs, as well as medically supervised weight loss, to support your overall health, beauty, and well-being.

Rather than try to convince you to give up all of your favorite dishes this Thanksgiving, (honestly, who would listen?) I’m here to tell you that your Thanksgiving dinner can actually be good for you. Most of the reason people tend to gain weight around the holidays has more to do with eating outrageous portion sizes, rather than the food itself. As long as you exercise a little restraint and maybe don’t go back for those third and fourth helpings, most of the food you will eat this Thanksgiving actually has significant nutritional value and health benefits.

Turkey – Turkey is one of the most nutritious kinds of lean meat you can eat, with even less fat and calories than chicken. If you stick with the white meat and forget the skin, a 3-ounce serving packs 25g of protein, only 3g of fat and less than 1g of saturated fat. Turkey is also an excellent source of the amino acid Arginine, an essential building block for proteins, which also plays a role in cell division, wound healing, immune function, and hormone function. 

Cranberry Sauce – Cranberries are loaded with antioxidants that help fight cell damage and improve cardiovascular function, and are one of the highest ranked foods on the ORAC Antioxidant Scale. They are also a good source of Vitamin C, Dietary Fiber, and the essential mineral Manganese. If you’re making your sauce from scratch, consider replacing the sugar with some nutrient rich honey.

Sweet Potatoes – Sweet potatoes are an excellent source of A and C Vitamins, Beta Carotine, Potassium, and Fiber. Research is showing that sweet potatoes may have cancer fighting properties, and can stabilize blood sugar levels for diabetics. Maybe take it easy on the brown sugar, butter and marshmallows.

Mashed Potatoes – Potatoes have gotten a bad rap as the unhealthy black sheep of the vegetable family. The truth is, the unhealthy aspects of potatoes tend to be the way they’re prepared, in greasy french fries and chips, and baked potatoes loaded with sour cream or butter. Potatoes on their own are actually a very healthy, low calorie, high fiber food with properties that fight cardiovascular disease and cancer. They are also a great source of Vitamin C, B6, copper, potassium, manganese, and dietary fiber. To make your mash a little healthier, try using chicken broth instead of butter, and skim milk instead of cream.  

Pumpkin Pie – Pumpkin is a low fat, low calorie food that is high in Vitamin A, Vitamin C, Zinc and Potassium. Most of the unhealthy aspects of pumpkin pie come from the heavy whipped cream and the buttery crust. Believe it or not, you can actually make whipped cream using skim milk with a powerful enough blender, and substituting a flour crust for crushed pecans adds significant nutritional benefits and tastes even better.

Be Thankful - During this time, let’s not forget about the actual act of “thanks-giving.”  Studies have shown that gratitude has incredible positive effects on health and well-being.  Research is showing that gratitude is associated with reduced blood pressure, stress, depression, and lower risk of development of eating disorders, phobias, and addictions. Furthermore, gratitude is associated with improved mood, sense of well-being, interpersonal relationships, physical health, weight loss, cardiovascular health, immune function, and longevity.

Stress, in and of itself, isn’t necessarily a bad thing. For our earliest ancestors, stress could have meant the difference between life and death in the face of a hungry saber-toothed tiger. Stress activates our body’s sympathetic nervous system, inducing the so called “fight-or-flight” response, causing our adrenal glands to release a flood of hormones, including adrenaline and cortisol. Adrenaline serves to temporarily increase heart rate, elevate blood pressure, and boost energy supplies. Cortisol increases blood glucose and delivers more of it to the brain. In small doses, this stress can be just the extra kick we need to perform well on a test, meet a difficult deadline, or perform in front of an audience. This is generally followed by a period of rest, when the body and adrenals have a chance to recover and return to equilibrium. When we stress our muscles, say through weight lifting, it forces our muscles to grow over time to be able handle greater degrees of stress in the future. A similar mechanism serves as the foundation for the way we learn new skills and information, by constantly pushing ourselves beyond our current comfortable capacity, we train ourselves to handle increasingly greater demands. Stress is critical for growth.

It’s only when stress becomes chronic and uncontrolled that it can become an issue. Stress can be especially toxic when a difficult event happens and a person feels they do not have the financial or internal resources to handle it. When chronic stress becomes a part of life, serious physical and mental health consequences can develop. This is due in part to a somewhat paradoxical problem. Prolonged exposure to adrenaline and cortisol in the bloodstream can contribute to prolonged elevated heart rate, blood pressure, and blood sugar, which can cause a number of issues. At the same time, the adrenal glands can weaken due to overworking, resulting in diminished ability to produce enough adrenaline and cortisol to meet the stress.

According to a statistic from the American Academy of Family Physicians, stress-related symptoms account for two-thirds of all office visits. Several studies link high levels of self-reported stress to significantly increased mortality rates. This is due a number of different factors. For one, there are higher risk and complication rates of diseases. High levels of stress are linked to increased risk and symptom complications for heart disease, heart attack, cancer, stroke, obesity, type II diabetes, anxiety, depression, asthma, psoriasis, eczema, sleep issues, and memory impairment, to name a few. High stress also has a strong link to lower immune function, which can contribute to increased mortality due to any number of illnesses. Certain predisposed genetic factors that make some people more susceptible to stress than others may also contribute to mortality rates.

Several key lifestyle changes and practices can help reduce stress. A growing body of research is supporting the health benefits and stress fighting properties of meditation. Meditation has been shown to lower blood pressure and improve immune function. A recent study showed that regular meditation improved physical and emotional responses to stress. Participants who meditated regularly experienced less immune system activation and emotional distress in response to stressful situations.

Regular exercise is critical for coping with stress, as well as healthy diet and nutrition. Reducing caffeine and sugar intake can reduce spikes and crashes in mood and energy, which can help with stressful situations, in addition to promoting relaxation and better sleep. While alcohol, cigarettes, and drugs may provide a feeling of temporary relief, they interfere with addressing the underlying issues that contribute to stress in the first place, and may cause other health issues that contribute to stress. Sufficient sleep, 7-8 hours per night, is necessary to have sufficient energy to deal with stressful situations. Several mental, emotional, and behavioral changes in the way you cope with stress can help to alleviate it, such as avoiding stressful people, learning to say “no”, avoiding stressful conversation topics, reframing issues as opportunities for growth, organizing time management, and focusing on the positive. Try to shift your focus to changing stressful environmental factors that are in your control, and learning to cope with or avoid factors that can’t be controlled.

If stress is taking a significant toll on your wellbeing, and efforts to address it have not been effective, Rejuvalife offers a comprehensive stress management program, designed to diagnose and correct potential hormonal imbalances of DHEA and cortisol, and to manage aspects of diet, nutrition, fitness and lifestyle that may be contributing to stress. This allows stress to be taken off the adrenal glands, so they have a chance to recover and restore normal functioning. As cortisol contributes to the retention of abdominal fat, stress management may also play an integral role in a weight loss program. Rejuvalife operates on the principle that a person’s overall “looks” and external beauty are in large part a reflection of internal health and well being. If a person has poor internal health, of which stress can be a major contributing factor, this will show on their face, and their external beauty will be diminished. Stress management is therefore an integral part of a person’s anti-aging lifestyle and aesthetic enhancement regime.

Rejuvalife operates on the principle that radiant inner health is essential for outer beauty. Lifestyle, diet, nutrition, fitness, mental health, and stress management are crucial elements contributing to overall external looks. Even if someone has perfect bone structure and attractive facial features, if they have low energy, poor diet, are stressed out and sleep deprived, then these factors will show on their face, and their overall beauty with be diminished. Patients ask all the time what vitamins, nutrients, and minerals are best for their bodies. More recently, I have been getting a lot of questions about what can be taken to improve skin and therefore overall beauty. The answer is that many of the same vitamins and minerals that are good for our bodies are also good for our skin, when used as a supplement and when applied topically. I wanted to give an overview of how vitamins you take for your body can also improve your skin and overall beauty.

Vitamin C and E

Vitamin C and E are essential for protecting the skin from sun damage and repairing damaged skin. People who take Vitamins C and E regularly on a long term basis show reduced rate of sunburn caused by UVB radiation. Topical Vitamin C and E are recommended for protection from immediate sun exposure, and taking them as supplements has been shown to reduce sun damage, wrinkles, and improve skin texture. Vitamin C and E reduce damage from free radicals, which break down collagen and elastin and lead to wrinkles and other signs of aging.

Vitamin A

Unless your Vitamin A levels are low, adding addition Vitamin A probably won’t make much of a difference on your skin. However, if these levels drop even slightly below normal, it can result in skin problems, including a dry, flaky complexion. Vitamin A is essential for skin maintenance and repair, and without sufficient levels, your skin will suffer. Topical Vitamin A has been shown to reduce wrinkles, control acne, and improve symptoms of psoriasis.

Biotin

Biotin is a B-Vitamin responsible for the formation of skin, nail and hair cells. Even a slight deficiency can lead to dry, itchy, or scaly skin.

Niacin

Niacin, another B-Vitamin, when applied topically helps the skin to retain moisture, which gives the appearance of more voluminous, healthy skin and a youthful appearance. Niacin is also an anti-inflammatory which can reduce skin swelling and irritation.

Vitamin K

Vitamin K probably will not make much of a difference to your skin when taken as a supplement, however, topical Vitamin K has been shown to be effective in reducing dark circles under the eyes.

Selenium

An increasing amount of research suggests that Selenium plays a key role in Skin Cancer prevention. A study showed that Skin Cancer patients who took Selenium regularly had 37% fewer malignancies, 50% reduced risk of death from skin cancer, and a 17% decrease in overall mortality. Selenium in supplement and topical form has sunburn fighting properties as well.

Copper

Copper plays a role in the development of elastin, the fibers responsible for supporting skin structure. Most people do not have deficiencies, so supplements are generally not recommended and may have harmful effects. However, applied topically, copper can be very beneficial. They have been shown to firm skin and elasticity, and provide quick improvements in skin smoothness, clarity, fine lines, wrinkling, and sun damage.

Zinc

Most of us are familiar with using Zinc Oxide on our noses for sun damage. What most people don’t know is that Zinc is also crucial in regulating acne. Sometimes, acne itself may be a symptom of a Zinc deficiency. When taken as a supplement or used topically, Zinc reduces oil production, and can help reduce formation of acne lesions and help repair existing ones.

Essential Fatty Acids

Essential Fatty Acids, such as the Omega-3s found in fish and flax, have a powerful affect on the skin. Essential Fatty Acids are largely responsible for the skin’s natural oil barrier. If levels are low, the skin produces a problematic form of oil, which can lead to problems like dry skin, inflammation, and white heads and black heads. Learn more about Omega-3 Fatty Acids in another edition of Dr. Berger’s Blog.

Hyaluronic Acid

The same substance used in dermal fillers such as Juvéderm, Perlane, and Restylane may have benefits when used topically. In your body, hyaluronic acid serves to lubricate joints. In the skin, hyaluronic acid acts as a sort of glue, holding skin cells together, which keeps skin tighter and smoother. Hyaluronic acid has the ability to hold 1,000 times its weight in water, which aids in moisture retention in the skin. Some research indicates the hyaluronic acid might be beneficial for the skin as a supplement, although more research is needed.

Take Care of your Skin

Rejuvalife is here to support your overall health, inside and out, and we take skin very seriously. In addition to our Skin Rejuvenation treatments, such as Chemical Peels, Microdermabrasion, Therapeutic Facials, as well as Botox and Dermal Fillers, we also offer a complete line of the highest quality Nutritional Supplements and Skincare Products. We can also work with you to develop a diet and nutrition plan to promote healthy levels of these vitamins and minerals and overall well-being. We recognize that good skin is an essential part of beauty, and are here to help you achieve the smooth, youthful, glowing complexion you have always wanted.

In honor of October being National Breast Cancer Awareness Month, I want to encourage women to take an active role in living a prevention-oriented lifestyle through diet to reduce their cancer risk.

In 2007, the most recent statistics available, over 200,000 women in the United States were diagnosed with breast cancer, and over 40,000 died from breast cancer. Over recent years, more and more attention has been given towards lifestyle and dietary factors contributing to breast cancer.  Of course, no food or supplement is sufficient to completely prevent or treat breast cancer, and women should receive regular mammograms and consult with their physician, and take other lifestyle measures to improve breast health.

However, certain foods and supplements have been linked to reduced risk of breast cancer. Here are some guidelines for a breast cancer prevention oriented diet and lifestyle.

Don’t Eat Meat! - Red meat consumption is highly correlated with breast cancer. Try to limit or eliminate red meat from your diet, and consider eating vegetarian meals at least a few times per week for a boost of essential vitamins, nutrients and antioxidants.

Green is Gold – Broccoli and other cruciferous vegetables such as kale, collared-greens, and brussel sprouts reduce the production of a certain kind of estrogen specifically linked to breast cancer development. These foods are also especially high in fiber, which is essential for waste elimination and removing toxins from the body. Eating a high-fiber diet of at least 30 grams or more can significantly reduce carcinogenic toxins in the body and lower breast cancer risk.

Tea Time – Green and white teas are both especially high in antioxidants, which have a protective effect against cancer. Some studies have shown that green tea can interfere with cancer cell receptors. Coffee has also recently been shown to reduce the risk of breast cancer. Read More

 You say tomato… – The lycopene in tomatoes can reduce cancer risk by attacking free radicals, which are associated with cancer development.

 Go Nuts! – The Omega-3 fatty acids, antioxidants and phytosterols in walnuts have all been shown to have cancer-fighting properties.

Bittersweet News – Contrary to the popular belief that “cancer loves sugar,” sugar in your diet does not cause cancer to develop. Starving your cells of sugar won’t kill or prevent cancer, but can deprive your healthy cells of energy. However, obesity, increased insulin levels and diabetes related to a high-sugar diet are all strong risk factors for cancer. A healthy diet and sufficient exercise will contribute to a healthy body weight and normal insulin levels, and thereby lower your cancer risk.

Rejuvalife is here to support you in living a disease-prevention and anti-aging lifestyle, to create the radiant health and vitality you have always wanted!

“Can I please get a venti decaf, sugar-free hazelnut, non-fat, no foam, no whip, extra hot caramel macchiato with five pumps of sugar-free hazelnut syrup?” There’s no denying it. Coffee has become part of the American Culture and the American Diet.

Whether you’re a fan of our coffee culture or not, coffee is here to stay, supported by the fact that the average American drank 26 gallons of coffee in 2009. While this may sound like a lot, recent research has shown astonishing disease fighting and health improving properties of daily coffee consumption, especially in higher doses. People in the U.S. get the majority of their antioxidant intake from coffee. A typical serving of coffee contains more antioxidants than an average serving of blueberries. The properties of the special antioxidants and polyphenols found in coffee, along with the effects of the caffeine itself, may play a major part in prevention and ultimately treatment of a number of degenerative diseases.

One of the most recent findings to gain attention is coffee’s incredible association with lower skin cancer risk. A study of nearly 94,000 women found that daily coffee drinkers had an almost 11 percent lower risk of non-melanoma skin cancer, and that women who drank six or more cups daily had a 30 percent reduction in risk. In addition to actually being able to absorb UV rays, caffeine inhibits a chemical pathway responsible for repairing DNA damage in cells caused by UV radiation. While this repair process may sound like a good thing, the problem is that sometimes these cells don’t repair properly and can go on to become cancer cells. By inhibiting this process and letting these cells die, the  risk of them becoming cancerous is eliminated. Caffeine inhibits a similar process in breast cancer development, by promoting cell death of damaged, potentially malignant cells in the breast.

In addition to several other types of cancer, research has linked high, daily coffee consumption to reduced risk of Heart Attack, Heart Disease, Stroke, Dementia including Alzheimer’s Disease, Parkinson’s, Type 2 Diabetes, Liver Cirrhosis, and Asthma. Some studies have found that coffee actually improves social skills, and reduces symptoms of depression and rate of suicide.

Ok, so coffee fights cancer and heart disease, but is it really worth the bad breath? Contrary to the implications of the common phrase “coffee breath,” a study from the International Society for Breath Odor Research in Germany (yes, this is a real thing) showed that certain compounds in coffee may ultimately reduce bad breath by eliminating bacteria responsible for halitosis.

The verdict is in. Coffee has tremendous health benefits when included in your daily nutrition, as part of your anti-aging lifestyle. But not all coffee drinks are created equally. A 6 oz. cup of black coffee has about 7 calories. Add a bit of half  & half or creamer and you’re looking at about 50 calories. Every teaspoon of sugar you add from there is about 23 calories more. Do your body a favor and stay away from any of those fancy, sugar filled coffee concoctions. A 16 oz. Starbucks Mocha Frappuccino has 370 calories, 15 grams of fat, and 54 grams of sugar. A 16 oz. McDonalds Frappe, which makes the Starbucks Frappuccino look like a diet drink in comparison, contains a whopping 560 calories, 24 grams of fat, and 70 grams of sugar. That’s the same amount of sugar as 17 and a half of the sugar packets you might use to sweeten your regular coffee! Sugary, artificial coffee drinks have so much sugar that the harmful effects of consuming the sugar on a regular basis far outweigh the health benefits of whatever trace amount of actual coffee they may contain. Caffeine also increases metabolism and energy available for exercise which aids in weight loss, as long as you minimize added milk and sugar, and steer clear of the muffins, bagels, and donuts that often go with it.

Drink up!