Rejuvalife Vitality Institute
Beverly Hills CA

Finding the Motivation to Work Out

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!

The Unexpected Benefits of Exercise

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.

Don’t Stress Over Stress

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.

Go Fish! – The Amazing Anti-Aging Benefits of Omega-3

Patients ask all the time which supplement is most important for an anti-aging lifestyle and disease prevention. Of course, every person’s body is different, and each person should consult with a physician regarding their nutrition and supplement choices, but Omega-3 essential fatty acids in particular stand out for incredible anti-aging and disease fighting properties.

Essential fatty acids are vital for normal metabolism, but cannot be synthesized by the human body. Because of this, people need to have a diet rich in Omega-3 fatty acids and/or take supplements to maintain healthy levels in the body. Omega-3 fatty acids are found in fish such as salmon, herring, mackerel, sturgeon, and anchovies, and are also found in seaweed, flax seeds, soybeans and tofu, walnuts, pumpkin seeds, and canola oil. Certain other foods like eggs and yogurt are also now being fortified with Omega-3 fatty acids.

A large body of research supports the incredible benefits of Omega-3 fatty acids for promoting heart health. A diet rich in Omega-3s has been shown to reduce the risk of atherosclerosis, irregular heartbeat, heart attack, sudden cardiac death, and heart failure. Omega-3s have a positive effect on regulating the heart’s electrical activity, muscle tone, and plaque stabilization, and also act as a blood anticoagulant. Omega-3s reduce blood pressure, lower “bad” cholesterol levels, increase metabolism, and aid weight loss, all associated with heart health and disease prevention. Omega-3 fatty acids have been linked to an astonishing number of other health benefits.

Other potential health benefits of Omega-3 fatty acids include:

• Reduces risk of stroke and certain cancers
• Reduces cellular inflammation
• Lubricates  the skin, arteries, veins and intestines
• Slows development of Alzheimer’s and other cognitive problems
• Reduces joint pain and arthritis symptoms
• Increases energy levels and concentration
• Improves sleep quality

The American Heart Association recommends including two meals of fish every week for optimal heart health, however, the American diet is typically lacking in sources of Omega-3s, so it is highly recommended that people take a daily supplement for optimal health and disease prevention. Rejuvalife offers a premium concentrated Fish Oil supplement, the purest and most effective source of Omega-3 fatty acids. We also offer a complete line of the highest quality Vitamins and Supplements, selected personally by Dr. Berger for the highest efficacy and purest ingredients, to support your anti-aging lifestyle and overall health. Any supplement you purchase can also be added to your Loyalty Punches for our Filler Frenzy Program, and contribute toward receiving your $300 gift card or free syringe of Juvederm Ultra, Restylane or Radiesse.  See offer for complete details.

The Risks of Mid-Section Fat (Besides the Muffintop)

Let’s be honest. Most of us would love to lose an extra inch or two around our midsections. How nice it would be to fit into those jeans from college without having to suck in, or show off a slim, sexy body at the beach. But there may be an even more compelling reason to get rid of that stubborn belly fat once and for all. Research is now showing that fat specifically around the midsection or waist is a major risk factor for Type II Diabetes, Heart Disease, Hypertension, Stroke, some forms of cancer, and even Dementia. We all know that obesity can dramatically increases risk factors for these diseases and more, but excess belly fat may also be a warning sign for mildly overweight people, or even people of an otherwise healthy physique and appropriate weight.

Studies have shown that excess midsection fat is strongly associated with greater resistance to insulin.  In insulin resistant people, muscle, fat and liver cells do not use the insulin effectively, so the pancreas tries to compensate by producing more insulin. If the pancreas cannot keep up with the body’s need for insulin, excess levels of glucose will build up, leading to Diabetes. Insulin resistant people also have excessively high levels of insulin in their bloodstream, which leads to inflammation. Inflammation itself has recently gained attention as a direct cause of a staggering number of diseases and health conditions.

The obvious contributor to excess stomach fat is poor lifestyle choices. A diet consisting of high fat, high sugar, processed and otherwise nutritionally lacking food, combined with a lack of exercise, and excessive drinking will all help you pack on those pounds.

Research is supporting the idea that greater life stress may be the other major contributor to excess stomach fat. In particular, chronic stress that is associated with hopelessness, helplessness, or a feeling of defeat is associated with excess production of the stress hormone cortisol. When you have chronically high cortisol levels, the body craves carbohydrates and fats, and the extra calories tend to head right for the midsection. A recent study has also show that lean women in particular may be more prone to develop stomach fat in response to stress.

Another major factor for retaining midsection fat is change in hormonal balance, due to aging or as a result of other conditions. For women, changes in estrogen levels have a particularly strong impact on retaining stomach fat. As estrogen levels change with age, fat goes to the abdominals instead of to the hips and thighs, where it was previously needed for reproductive support.

Rejuvalife is here to help support the total health and wellbeing of our patients, and assist them in acheiving their health, weight loss and aesthetic goals. We offer comprehensive fitness and nutrition programs to promote overall healthy lifestyle, as well as medically supervised weight loss programs. Rejuvalife is on the cutting edge of non-surgical advanced liposuction procedures, to remove excess body fat in the abdominals and other problem areas directly. We also offer Hormone Replacement Therapy to return your hormonal levels to their optimal concentration and fight the effects of aging.

Happiness Holds the Key to a Long, Healthy Life

Laughter may really be the best medicine after all! A growing body of research is providing more and more evidence to support a powerful link between levels of happiness and overall health. Positive thinking individuals may be more likely to take better care of themselves and make better lifestyle choices, but researchers believe that positive thinking itself may have a direct biological impact. Here are just a few reasons to smile:

• Research has shown that people who rate higher in happiness are less likely to catch a cold than unhappy people. If they do catch a cold, happy people report fewer symptoms than unhappy people.
• A recent study by the American Heart Association revealed that adults over 50 who were more optimistic had a dramatically reduced risk of a stroke. The patient’s optimism was rated on a 16-point scale. For every 1 point increase on the scale, the patient’s stroke risk was reduced by 9%.
• A study involving nuns revealed a dramatic link between happiness and longevity. 90% of the nuns rating in the top quarter of cheerfulness were alive at age 85. Only 34% of the nuns in the bottom quarter were still alive at 85. 54% of the most cheerful nuns were alive at 94, whereas only 11% of the least cheerful lived to that age. Another study showed that optimists had a 19% longer life span on average.
• A study at Columbia University rated happiness levels of over 1,700 adults with no heart problems. After a decade, the researchers found that happier people were significantly less likely to develop a heart problem.
• A world wide study surveying 140 different countries revealed that the link between positive attitude and good health may be even stronger among impoverished nations. In so called “Third-World” countries with low life expectancy, harsh living conditions, prevalent hunger, and limited access to modern medicine, overall happiness and optimism played a larger role in determining life expectancy and disease prevalence than it did in industrialized nations.

Greater levels of happiness and related characteristics are associated with lower levels of chronic stress, which can lower immunity and increase inflammation, contributing to a staggering number of illnesses.  High levels of chronic stress are associated with increased susceptibility to depression, diabetes, hair loss, hyperthyroidism, obesity, obsessive-compulsive disorder, sexual dysfunction, ulcers, and several types of cancers. Some studies suggest that as many as 90% of symptoms that patients seek doctor’s visits for are at least partially related to stress. A study showed that happier people had lower cortisol (stress hormone) levels and happier men had lower heart rates.

So whether you’re improving your health by exercising and eating right,  losing weight,  quitting smoking, or making any number of positive lifestyle choices, don’t forget to smile and do the things that make you happy. It will improve your health, how long you live, and the quality of your life itself.

Healthy Living

Vitamins & Minerals

There is a parade of vitamins and nutrients that contribute to keeping your eyes healthy and even factor in staving off some ocular diseases.  In today’s pill and tablet-taking society, the good news is that we can get many of these vitamins right at our dinner table.

The essential vitamins and nutrients required for eye health are the alphabet group (A, B-complex, C, D, E), other antioxidants such as lutein and zeaxanthin, and minerals zinc and selenium.  Recent studies suggest that these may help prevent cataracts and macular degeneration.

All of the above can be found in common foods enjoyed by a large segment of the population.  Many are the familiar staples that we have heard about for years: fruits, vegetables, fish, and nuts.  A few others may be less recognized for their relation to eye health: lean meats and liver, whole grains, and eggs.

Vitamin A aids in the prevention of night blindness and can be found in beef, chicken, and liver, as well as carrots (of course), sweet potatoes, and red peppers.

Of the vitamin B-complex, B-6 and B-12 curb homocysteine levels in the blood.  High levels of homocysteine is believed to be related to disorders that keep small blood vessels from functioning properly, a link to macular degeneration.  All whole, unprocessed foods contain vitamin B, but it is concentrated in meat products and also bananas, potatoes, beans, and molasses.

The sources of vitamin C are probably the most widely known: fruits (and juices), vegetables, and potatoes.  The formation of

Vitamin C

collagen important to the cornea and maintenance of the small capillaries in the retina are vitamin C’s contribution to the eyes.

Vitamin D is also enlisted in the fight against macular degeneration and is the first vitamin you are likely to encounter each day, as it can be found in milk, cereal grains, and eggs. Tuna, cod liver oil, and other fish oils supply vitamin D as well.

Nuts, sunflower seeds, and mangos are rich in Vitamin E, which reduces the risk of cataracts.

Antioxidants lutein and zeaxanthin are naturally found in the retina and lens of our eyes and are responsible for combating free radicals, which break down tissue in the body.  Adding leafy green vegetables and beet greens to the diet can replenish lutein and zeaxanthin in our system.  Corn and eggs, especially the yolks, are good choices as well.

The minerals zinc and selenium can be thought of as ‘helpers’ since their main function is to assist the body in absorbing the vitamins (particularly A and E) needed to stave off eye disease.  Turn to seafood, yeast, wheat, nuts, and hamburgers (!) for these.

Be aware that cooking reduces the content of some vitamins in food; in the case of lutein, cooking actually releases the antioxidant from cell wall of vegetables.  Light destroys vitamin C, so any juices should be purchased or stored in non-transparent containers.

While foods can do a lot to provide needed vitamins and minerals, there are times when dietary supplements may be needed.  These are readily available on the market, but should not become a part of your daily use until you consult with your doctor.  Proper dosage is important to achieve the desired results.  Excess vitamins in the body that cannot be naturally flushed out of the system will cause unwanted side effects.  In fact, any major dietary changes, including addition of vitamin-rich foods mentioned above, should not commence without a physician’s approval.

Seafood & Your Health

A new study out of McGill University has shown that eating more fish may reduce the risk of dying from prostate cancer. But this is just one benefit from one type of seafood.

There is a wide variety of healthy seafood choices, and although many fish and shellfish are inherently high in cholesterol, eating seafood twice a week will not have an adverse effect on your blood cholesterol levels (barring any cheeseburger binges). Moreover, it will provide you with valuable trace minerals and the much sought-after omega-3 fatty acids.

Sardines

Sardines are one of the most nutrient-rich foods; they contain large amounts of omega-3 fatty acids, which, according to the American Heart Association, help regulate and lower blood cholesterol and improve blood health. Sardines are also brain food — omega-3s are beneficial in brain function and memory. This healthy seafood is one of the few fish that is eaten whole. As a result, high levels of calcium, iron and vitamin D are found in each serving, which is good for your bones. Sardines also contain coenzyme Q10 (CoQ10), which helps improve cardiovascular health and physical energy. What sardines do not have a lot of is mercury or trace pesticides or chemicals. Due to their small size and short lifespan, they absorb a very small amount of contaminants. It’s best to eat sardines packed in water or tomato sauce as opposed to oil.

Mackerel

Mackerel is another small fish that packs a punch. It is one of the best sources of omega-3 fatty acid (twice as much as salmon) and an excellent source of selenium, which is good for the immune system. Selenium works with protein in the body to form antioxidant enzymes and can protect against the effects of mercury exposure. The flavor of this healthy seafood makes it popular cooked, grilled and raw (as sashimi). Avoid king mackerel because it is a larger fish and may contain more mercury. Northern Atlantic mackerel is recommended due to low mercury levels.

Tilapia

Tilapia is a very popular fish due to availability, price and versatile flavor. It is also a very healthy seafood choice. It contains low mercury levels because it grows fast and has a short lifespan. It is low in cholesterol compared to other seafood and is also low in sodium and saturated fat. Tilapia does contain healthy omega-3 fatty acids that play an important role in heart health, maintaining blood pressure, brain development and mental function, and possibly reduces the risk of certain cancers. If at all possible, choose wild tilapia. Farmed tilapia has been found to have an unfavorable ratio of omega-3 to omega-6 fatty acids. Omega-6 is thought to have an inflammatory effect on the body.

Haddock

If you’ve ever had fish and chips, you’ve most likely had haddock. It is a very popular fish with high levels of magnesium, vitamin B6 and niacin. It also contains phosphorus, which is a major component of bone and teeth. Phosphorus is a necessary part of ATP (adenosine triphosphate), the body’s energy source, so it is found in the muscles and nerves and used in both aerobic and anaerobic activities. Phosphorus also helps the body use fat-soluble vitamins A, D, E, and K. Haddock is a low-calorie alternative to beef, yet provides comparable amounts of protein. Per ounce, haddock has 18% protein and only 22 calories, while beef has 80 calories. It’s best if you avoid the deep fryer and go for low-fat preparations, like baking or poaching.

Seaweed

You’ve probably seen this added to shakes and smoothies as a “boost” and that’s precisely the effect that seaweed has on the body. Seaweed is a rich plant source of vitamin C, zinc and iodine. Red dulse seaweed, found primarily in the North Atlantic, provides a 100% daily value of vitamin B6, iron and fluoride, a mineral important for strong teeth. Calcium, as we know, is important for bone health, but also for muscle contraction, and seaweed is a good source. As for the other nutrients that seaweed provides, it is a good source of protein; there’s a better ratio of amino acids in seaweed than plants grown on land. Complex carbohydrates make up about 40% of the total weight of seaweed. That means you get the energy you need from carbs, but with a low glycemic index. The slow digestibility is also due to the high fiber content. Seaweed is thought to increase metabolism and treat impotence.

Ocean goodies

Luckily, much of the most common seafood is healthy. It is also easy on the wallet. Incorporate seafood into your diet two to three times a week and you will see it is fairly easy to reap health benefits from the sea.

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Eating Healthy Tips

Can you eat a healthy, whole foods, organic diet, even on a shoestring budget? As a frequent and thrifty shopper, I know it can be done — even if you’re not a vegetarian. First, afew rules:

• Eat In. Restaurant meals are pricey and rarely use the highest quality ingredients. Learn to whip up a few cheap and easy meals — a great omelet, a highly spiced bean and vegetable stew — and you’ll save yourself a bundle.
• Eat in season. It’s almost always cheaper, and probably better for your body.
• Eat Less Meat. Meat’s expensive on any budget, and most people eat too much of it. Shift your intake to vegetarian (cheaper) sources of protein, and use meat in small portions, as an addition to meals, rather than the main feature.
• Eat less in general. What would happen if you cut your daily caloric intake by 10 percent? In theory, you’d cut your food budget by 10 percent as well, and you’d probably fare better for it. (And some very compelling research suggests that restricting calorie intake can increase lifespan and reduce the incidence of age-related disease.)

On your next shopping trip, choose from this thrifty list of 16 screamin’ deals — and see how much you save:

1. Cabbage. It’s rich in cancer-preventive compounds. Broccoli has similar nutrition; it’s a little pricier but versatile and worth it. Buy it in season, keep your eyes open for sales, and be sure to use the stems.

2. Carrots. Loaded with fiber and beta carotene, they’re a screaming deal. Sweet potatoes contain the same array of nutrients but cost more; still, they’re a great buy.

3.kale. It’s more expensive than other produce items, but it’s a dense source of many nutrients, and a little goes a long way. Likewise with other greens, like chard, collards, spinach and turnip greens.

4. Bananas. Buy a bunch — the organic varieties are usually a hard-to-beat price.

5. Apples. In the fall they’re one of the best deals in town.

6. Onions. They’re rich in a number of disease-preventive antioxidants and add volumes of flavor. Garlic and ginger are other great flavor-boosters that cost pennies per serving.

7. Beans. Another ridiculous bargain. They’re a cheap, nourishing source of protein, and they’re loaded with fiber and lignans. Buy a variety, including lentils for fast cooking.

8. Nuts. They’re pricier than other items, but nutritionally so dense, you can justify it. Buy them on sale, store them in the freezer, and use them in small quantities.

9. Seeds. Pumpkin seeds and sunflower seeds are cheaper than nuts. And flax, with its high concentration of healthy fats and low price, is the best deal of all.

10. Brown rice. It’s the cheapest buy for gluten-free grains. Other great deals: oats, cornmeal and whole-wheat pasta.

11. Peanut Butter. It’s not just for kids; peanut butter is as high in healthy monounsaturated fats as almonds. Make sure you’re buying it from a high-quality store that keeps bins clean to prevent molds from forming. Otherwise, buy your nut butters in jars.

12. Ground beef. Grass-fed and organic varieties are best. You’ll buy less, which means you’ll eat less, which is a good thing. Ground beef is less expensive than other cuts. If you can find it, ground bison is a better, leaner option, and usually only costs a little more.

13. Chicken fryers. Organic, of course. It’s a bigger expense on a small budget, but a whole fryer is an affordable option. Or buy thighs, or ground turkey, for other affordable options.

14. Olive oil. It’s high in healthy fats and antioxidants, and is the most versatile oil choice. You’ll be using it in small quantities, so it comes out to pennies a serving.

15. Yogurt. Unsweetened, of course. It’s high in calcium and probiotics and is much cheaper than cheese.

16. Eggs. As a protein source, they’re as good as it gets. Even the organic, Certified Humane varieties come out to less than 50 cents an egg. Cheap, cheap.

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Diabetes Medication May Decrease BMI in Obese Teens

The obesity rate among children has tripled since 1960, with 32% of US children considered overweight or obese, and many of them suffering the same weight-related problems as adults: diabetes mellitus type 2, hypertension and cardiovascular disease.  In the February issue of Archives of Pediatrics & Adolescent Medicine, a report by Darrell M. Wilson, M.D., of Stanford University and the Lucile S. Packard Children’s Hospital, Stanford, Calif., along with colleagues in the Glaser Pediatric Research Network Obesity Study Group showed that teens given Metformin, a common pill given to type 2 diabetics, helped lower their BMI score. BMI is an indicator of body fat percentage—the lower your BMI the less risk you have for cardiovascular disease and other weight-related disorders.

The research group split 77 obese teenagers, ages 13 to 18, into two groups. Both groups were put on a “lifestyle intervention program” which included dietary changes and increased physical activity. One group received 2,000 mg of Metformin XR per day and the other group received a placebo. After 38 weeks, the kids receiving the Metformin XR showed a significantly lowered BMI than the teens receiving the placebo, even though all the teens were on the same diet and exercise plan. Unfortunately, once the drug was discontinued, the BMI in the teens previously taking Metformin again went up. This certainly lends credence to my long-held belief that Metformin can be an effective weight-management tool for some people.

In addition to helping with weight problems, Metformin works very similarly to Resveratrol and has significant anti-aging properties. Like Resveratrol, it helps regulate the Sirt-2 gene, helping protect DNA from damage, so it’s a very important product.

I think Metformin can be a helpful treatment for kids who are overweight. It will improve insulin resistance which will assist with weight loss, which is a great thing! Many of these overweight young kids have developed insulin resistance, so many of them do need this extra boost. Metformin can actually help some overweight teens avoid the development of type 2 diabetes, when used in conjunction with diet and exercise.

It’s not a magic pill, and you still need diet and exercise to get the best results, but this combination certainly shows promise.