Rejuvalife Vitality Institute
Beverly Hills CA

Drink to your health

Before you dismiss the idea of drinking your veggies, you really ought to give it a shot!  Not only is drinking a green smoothie the quickest, easiest way to obtain incredible health results, but when you use the right ratio of fruit to veggies, they taste amazing, too.  Just by adding one veggie infused smoothie to your diet every day will start to bring about amazing positive change in the body. When the body gets the foods it needs, it can heal itself. Green smoothies are fast and extremely easy to make.  From start to finish, it takes less than 10 minutes, and that includes cleaning up!  Consider a small, “Magic Bullet” style blender for less clean up.  Green smoothies, as opposed to juices, are a complete food because they still contain fiber. To get the best flavor use the 60:40 ratio of fruits to veggies.  This ideal ratio allows the fruit to dominate the flavor, while the green vegetables balance out the sweetness, adding nice zest to it.  Here is a great basic green smoothie recipe that even makes for a great breakfast.

Basic Green Smoothie Recipe

Soak the nuts and dried fruit ahead of time to rehydrate and release the beneficial digestive enzymes.  Tear up the greens into 2-inch pieces, add all ingredients and water and blend until smooth.  You can throw in a few ice cubes for a thicker, colder smoothie, although they are just as good without.  Use fruits, greens and nuts of your preference but don’t use the same ones every day.  You get a more balanced nutrition if you change it up, and that keeps things interesting.

2-3 cups chopped leafy green vegetables (spinach, kale, collards, chard)

1 banana

1 apple, pear, peach, or handful of berries

1/4 cup dried fruit (apricots, dates, figs), rehydrated in water

1 large handful nuts or seeds (hempseed, pumpkin seeds, cashews, almonds, walnuts, pecans, etc.), pre-soaked

1-2 cups filtered water, as necessary

Give it a shot. Take the challenge, incorperate one green smoothie into your diet each day for one week and see if you feel a difference!  Don’t cheat when it comes to your health, eating your veggies is one of the best things you can do for your body.

Walnuts Are The New Almond

Eat A Healthy Dinner Tonight

Wondering what to have for dinner tonight?

Well, we’re here to save you some time.  Not only is this meal healthy and nutritious, but you can whip it up in 20 minutes and it’s extraordinarily delicious.  Sound good?

Tonight’s Meal: Salmon w/ a Mustard, Dill Sauce with  Warm Asparagus Salad and Instant Brown Rice.

Warm Asparagus Salad 

Not only is it an excellent source of health-promoting vitamins A, C, and E, but it provides 16% of your Daily Value for folate. Prep and Cook Time: 15 minutes

Ingredients:
½ small onion, cut in half and sliced thin
2 TBS light vinegar (rice, apple cider, or white wine)
1 cup hot water
1 bunch asparagus
3 TBS low-sodium chicken or vegetable broth
7½ oz jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)
1 TBS balsamic vinegar
1 TBS extra virgin olive oil
salt and black pepper to taste

Directions:

1. Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.
2. Heat 3 TBS broth over medium heat in a stainless steel skillet.
3. While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
4. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes.
5. After about 10 minutes, remove onion from hot water and squeeze dry.
6. Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm.Optional: If you use fresh red bell peppers, Healthy Sauté them for 7 minutes and toss with rest of ingredients in place of roasted peppers.  Serves 4  

15-Minute Salmon with Mustard, Dill Sauce

Scientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find health-promoting essential nutrients.  But stick to Wild Salmon which has much higher amount of omega-3 fatty acids.  Its also low in calories and saturated fat, yet high in protein and an excellent source of selenium, niacin and vitamin B12.  One serving of this recipe provides over 100% for both vitamin D and omega-3 fatty acids. Prep and Cook Time: 15 minutes

Ingredients:
1/1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 TBS fresh lemon juice
2 medium garlic cloves, pressed
1 TBS Dijon mustard
2 TBS fresh lemon juice
¼ cup chicken broth
1 tsp honey
1 tsp chopped fresh dill
salt and white pepper to taste

Directions:

1. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3. Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
4. Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
5. To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve.  Serves 4

**Healthy Cooking Tips:

When cooking with fresh herbs, add at the end of cooking to retain maximum flavor.

An apple a day keeps the doctor away!

Why should we eat at least an apple a day? Not only because it is so refreshing and delicious, but also because it is laden with vitamins and nutrients that preserve our health and help our body

fight and prevent multiple disorders and diseases.
There are people that give away the skin of the apple, eating only the flesh, but this is a wrong thing to do, as specialists claim that the yellow, green or red skin is definitely the most nutritious.

4 milligrams of quercetin are usually found in an apple’s skin and this is the major curative substance in these fruits. Quercetin is a very strong antioxidant of the flavonoids group that, besides apples, is also present in onions, wine, teas, raspberries, red grapes, oranges, lemons, cherries, green vegetables, blue-green algae and many other foods. It does not only protect against free radicals that oxidize the cells, but also block carcinogen agents in the environment, slows the development and spreading of cancer cells in our body etc.

By inhibiting the producing and releasing of histamine and other allergic or inflammatory agents, quercetin is one of the main anti-inflammatory substances in the body, preventing and curing even very severe allergies or inflammations.

Along with polyphenol antioxidants ( lutein, lycopene, carotene, anthocyanin), flavonoids are also known as phytonutrients, as they enhance the good functioning of the immune system, fighting directly against and removing bacteria and viruses from the environment and the body.

The apples also contain two types of fibers, the insoluble fiber and the soluble one, both very beneficial for our health.

The insoluble fiber is known as roughage or dietary fiber, as it cannot be digested by the enzymes in our bodies and helps us lose weight by giving the sensation of having a full stomach, of having eaten enough. Also found in the skin of the apple, the insoluble fiber is a great remedy against constipation because it helps digestion and prevents other related disorders like irritable bowel syndrome, diverticulosis disease that may lead to colon cancer, appendicitis, hemorrhoids, hiatus hernia, gallstones etc.

The soluble fibers in the apples have opposite effects as compared to the insoluble ones, as they are very helpful in treating diarrhea. These fibers are gel-like natural substances that help reduce cholesterol and therefore prevent the risk of heart and vascular diseases.

One of the most known and beneficial soluble fibers in apples is pectin. Besides lowering cholesterol levels in the blood, pectin is a natural anti-inflammatory and anti-bacterial agent.

Eating apples is also beneficial for eyes and visual ability, preventing and curing cataracts, for lung function and respiratory disorders like asthma or bronchitis, for prostates and almost any type pf cancer.
Reported Health Benefits of Apple :
Apple is a rich source of flavonoid and polyphenols both are powerful antioxidant.
Study shown that by eating 100g of apple can give an antioxidant effect that equal to taking about 1,500mg of vitamin C.
Apple contain a large amount of minerals and vitamins that can strengthen the blood.
Apple contain malic acid and tartaric acid, that can help prevent disturbances of the liver and digestion.
Apple cider vinegar when used as beverage can help to prevent the formation of kidney stone.
The skin of Apple contain pectin that can help remove toxic substances from the system by supplying galacturonic acid. Pectin helps prevent protein matter in the intestine from spoiling.
Eating an apple daily can lower cholesterol and reduce skin diseases.
Apples have been recommended for : Obesity, Headache, Arthritis, Bronchial asthma, Inflammation of the bladder, Gonorrhea, Anemia, Tuberculosis, Neuritis, Insomnia, Catarrh, Gallbladder stones, Worms, Halithosis, Pyorrhea
Nutritive Values : Per 100 grams
Vitamin A : 900 I.U.
Vitamin B : Thiamine .07 mg.;
Vitamin C : 5 mg.
Vitamin G : Amount uncertain
Calcium : 6 mg.
Iron : 3 mg.
Phosphorus : 10 mg.
Potassium : 130 mg.
Carbohydrates : 14.9 gm.
Calories : 58
Apples could protect against Alzheimer’s, Parkinsonism, Cornell studies find
A group of chemicals in apples could protect the brain from the type of damage that triggers such neurodegenerative diseases as Alzheimer’s and Parkinsonism, according to two new studies from Cornell University food scientists. The studies show that the chemical quercetin, a so-called phytonutrient, appears to be largely responsible for protecting rat brain cells when assaulted by oxidative stress in laboratory tests.
Phytonutrients, such as phenolic acids and flavanoids, protect the apple against bacteria, viruses and fungi and provide the fruit’s anti-oxidant and anti-cancer benefits.
Quercetin is a major flavanoid in apples. Antioxidants help prevent cancer by mopping up cell-damaging free radicals and inhibiting the production of reactive substances that could damage normal cells.

So eat an apple a day, it’s good for you!

Smart Supplements for a better memory

It is becoming increasingly popular to take supplements containing herbs and vitamins for better memory and longer life.

Not only are well known traditional remedies for specific aging problems being used, but there is a lot of investigation and research being carried out in Asia and Europe on the natural and herbal remedies of yesteryear.

There have been several new remedies suggested over recent years for short and longer term loss of memory, and most of these are also recommended to improve intelligence and mental capability. The so-called ‘smart pill’ ginkgo biloba is a case in point, and this plant is under constant investigation with regard to its effect on Alzheimer’s sufferers.

KAVA KAVA

The number of different herbs and plants, and the type of chemicals they contain, is massive, including various nutrients, antioxidants, hormones, enzymes and amino acids. The list of herbs under investigation is almost unlimited, though you have to be careful with some of them. Kava kava, for instance, helps stress and anxiety, and has been shown to have a positive effect in suppressing the growth of cancer cells.

For other reasons, however, it is banned for sale in parts of Europe, including England, though the reasons for this are currently under review. It is commonly used throughout the Pacific for its soporific effect, but can cause skin and other problems if overused. Where it can be purchased, however, its use is thought to prevent the onset of some cancers including leukemia.

GINKGO BILOBA

The real mind boosting herbs and supplements are those that claim to boost the memory, cure memory loss and treat Alzheimer’s disease. The queen of them all is probably ginkgo biloba, studies on which have provided evidence that it can be beneficial in improving the brain and memory function in early stage Alzheimer’s, and in age-related cognitive decline (ARCD). It is also believed to help in cases of certain types of glaucoma. These benefits might be due to the effect is has of increasing the circulation of the blood to the brain.

Ginkgo is also a powerful antioxidant that can protect the central nervous system from the effects of aging, and protect the cardiovascular system through the destruction of free radicals in the blood. Free radicals can be responsible for mental deterioration and dementia in the elderly. Gingko biloba contains a number of different active antioxidants and chemicals that improve blood circulation to the brain.

COENZYME Q10

It is not only the ancient remedies that are being found to have a scientific reason for their effectiveness in treating specific conditions, and Coenzyme Q10 is one of the relatively newer additions to nature’s arsenal. This substance is contained in every cell in the body, and it has been found to provide protection to the brain from Parkinson’s disease and other conditions that cause degeneration of the brain cells. This can help to improve memory, and reduce the effects of aging, though it does not relieve any existing Parkinson’s symptoms.

Studies into the effects of Coenzyme Q10 are still under way, and it has been shown to be a strong antioxidant. It is also believed to reduce high blood pressure though this is still under review, and studies into the potential uses of the supplement are continuing.

BILBERRY

Although used extensively over the ages for a large number of ailments, bilberry is generally regarded by experts as being another strong antioxidant. In fact most supplements that have an anti-aging effect appear to be antioxidants. This is because aging is closely associated with the presence of free radicals in the blood, and even the traditional antioxidants vitamins C and E can have an anti-aging effect on the body.

Bilberry has been used for the treatment of arteriosclerosis and various eye conditions such as macular degeneration and cataracts, and is commonly available. It contains flavonoids that can reduce the risk of blood clots, and hence of strokes and heart attacks. Although many of the medicinal properties claimed have yet to proved, bilberry is widely used as an herbal supplement.

PUMPKIN

Pumpkin is also high in antioxidants, and it is considered by the Chinese to stimulate the insulin-producing cells in the pancreas. The effect of increased insulin levels is to reduce the sugar levels in the blood, and reduce oxidation damage to certain cells in the body. It is being regarded as a possible natural treatment for diabetes that should reduce sugar imbalances and therefore have an anti-aging effect.

DHA

DHA is dicosahexaenoic acid, otherwise known as DHA, and is found predominantly in fish oils. Trials are currently under way with this material on humans in the treatment of Alzheimer’s disease where it appears to reduce the formation of plaques in the brain. DHA used be found in cattle and eggs, but this has reduced considerably due to cattle being taken off grass some time before slaughter and there is less DHA in factory eggs.

The synthetic supplement is synthesized from beet though is more expensive than the marine source. This supplement is also effective in those that suffer from heart disease.

There are many other natural supplements that have an anti-aging effect or that improve the memory. Most work by means of their antioxidant content, and there are new studies being carried out continually throughout the world. China is a rich source of such remedies, and as that country opens up more will be known about the scientific basis behind their pharmaceutical applications.

There is little doubt that the use of herbs and vitamins for better memory and longer life has a strong scientific basis, and that we still have a great deal to learn about the remedies used before the introduction of mass produced pharmaceuticals.

10 amazing foods you should eat!

There are more than 10 amazing foods, however this particular list below provides foods that may help to prevent disease such as diabetes, heart disease and osteoporosis. Healthy weight loss or weight maintenance can be achieved by eating these foods. Super foods are jam-packed with health promoting nutrients!

1. Dark Green Vegetables such as Spinach, Broccoli and Kale
These foods are packed full of nutrition. Green vegetables contain phytochemicals, which are suggested to assist in the prevention of cancer and boost your immune system. Green veggies are packed with vitamins A, C, and K, folate, potassium, magnesium and iron. Eat these vegetables raw, steamed, stir-fried, roasted or grilled.

2. Legumes and Lentils
Beans are low in fat (except for soybeans), calories, and sodium, but high in complex carbohydrates and dietary fiber, and they offer modest amounts of essential fatty acids—mostly Omega-6s. They are also an excellent source of protein. Legumes and lentils offer ample fiber (one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the recommended “daily value” of 25 grams and are released into the bloodstream slowly, providing energy and fullness for a sustained period. Beans can be added to salads, pureed and served as a dip or added to soup and chili.

3. Nuts and Seeds
Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy Omega-3 fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts is portion control. A closed fist handful is approximately 100 calories. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They also make a delicious snack on their own.

4. Berries
Strawberries, blueberries, raspberries, cranberries: You name it, they’ve got it. These colorful fruits are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Blueberries lead the pack because they are among the best source of antioxidants. Most of these berries are available fresh, frozen or dried and can add flavor and nutrition to salads, cereals, baked goods and yogurt.

5. Wild Salmon
Salmon and other cold-water fish (e.g. tuna, mackerel and halibut) contain oils that are rich in Omega-3. This “good fat” will protect your arteries against plaque buildup and is effective in lowering the “bad” cholesterol. Omega 3’s have also been suggested to assist with brain function and reduced inflammation in people with arthritis.

6. Sweet Potatoes or Yams
A healthier alternative to the white potato, yams are filled with carotenes that may help with the prevention of some cancers and reduce the risk of heart disease. They’re also loaded with vitamin C, potassium, and fiber. Sweet potatoes make a great side dish or fully loaded with the works. Baked, boiled, mashed or roasted, they’re all nutritious and delicious.

7. Quinoa
Quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. This super grain seed contains more protein than most cereal grains and is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. This gluten-free grain also receives recognition for being low in saturated fat. Quinoa is as easy to prepare and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley.

8. Cinnamon
Studies are investigating its role in lowering blood sugar in people with type 2 diabetes, most likely due to the insulin-like effects of its polyphenols (natural substances found in plants). It’s still too early to know if cinnamon can help curb blood sugars, but with studies suggesting its effects can be seen with a daily dose of just half a teaspoon it’s worth keeping this spice in mind when reaching into the spice cabinet. Sprinkle cinnamon on toast, add to oatmeal or use in desserts.

9. Canola and Olive Oil
Cooking with heart healthy oils is the way to go. Olive oil is an excellent source of monounsaturated fats and canola oil high in Omega-3 fats – both suggested to assist in the prevention of heart disease. A small amount goes a long way in keeping you healthy. Make your own salad dressing with canola or olive oil. Add balsamic, rice wine or other vinegars. Flavor with lemon juice, dry or Dijon mustard, garlic and herbs.

10. Soy
Research shows that soy contains plant substances called isoflavones that help to protect against heart disease, cancer and osteoporosis. This bean is an excellent source of protein and contains little to no cholesterol or saturated fat. It’s a great meatless option to add to your meals. Add tofu cubes to soups and casseroles. Enjoy a handful of roasted soy nuts. Sip a smoothie made with vanilla soy beverage.

Red wine and longevity!

Why Red Wine?:

The benefits of red wine (in moderation) for health have been known for ages. In an effort to understand the ‘French Paradox’ (why French people can indulge in fatty foods but not develop heart disease) red wine came into focus in 1991 on an episode of ’60 Minutes’. Since then, scientists have been feeding components of red wine to mice and other animals in an attempt to understand the full health benefits. Here’s what we know so far:

Flavanoids and Antioxidants:

Red wine is high in flavonoids (a type of polyphenol), which are antioxidants. One of the most studied antioxidants is resveratrol, which comes from grape skins and seeds. Antioxidants help prevent certain molecules, known as free radicals, from damaging cells.

Does red wine prevent cancer?:

Resveratrol helps prevent cancer by limiting tumor growth.

How much should I drink?:

To receive the benefits of red wine, it must be drunk in moderation (1-2 glasses maximum per day) and regularly.

Does the alcohol help?:

The alcohol in wine may help produce more good cholesterol.

What if I am a yeast cell?:

Good news: Research in yeast cells has shown that red wine can increase life span by 80%.

But can it cure the common cold?:

Red wine has also been shown to help prevent the common cold.

Red wine and French fries:

Red wine, when consumed with fried foods, may limit the damage caused.

Conclusion:

Hundreds of studies show evidence that red wine, in moderation, is good for us. So go ahead and enjoy a glass with dinner.

5 Steps to slow down the aging process.

Preserve the Looks – Drink Water

Drink plenty of water

We all want to preserve our looks. Many products on the market would have you believe that they are the “fountain of youth” of anti-aging products. The truth is, we can’t turn back the hands of time- but we can all use a few tips to help us mitigate the signs of aging that show up most readily in our faces.

Aging is a fact of life, one that we cannot escape no matter how badly we want to. Aging of the skin starts in our 20s- the production of collagen slows, as does the “snap” in our elastin, the substance that gives skin its elasticity. Production of new skin cells to replace old and dead cells also slows. The result of these changes is thinner skin that may develop fine wrinkles and may be less firm, with a tendency to sag as we age further. Our genes partially determine how quickly signs of aging appear, while environmental factors determine the rest. Environmental factors that affect aging include sun exposure, which is one factor that we can control. Smoking also contributes to aging of our cells, and avoidance of cigarettes can decrease the rate at which your skin ages.

Women with mature skin need to pay attention to their skin to protect it from further signs of aging and to improve already-existing signs of aging, such as wrinkles, dry skin and fine lines. The following tips should be part of your daily routine if you have mature skin:

Drink Plenty of Water

Our bodies are made up of approximately 60% water, which we need to constantly replenish through drinking. We lose water constantly through perspiration, urination and breathing. Our body needs water to function at its best, and this includes our skin. Our skin is our largest organ, and we lose water through our skin constantly. Water also helps to flush toxins from our body, including our skin. When our bodies lack water, we become dehydrated. Dehydration can make wrinkles and fine lines appear more prominent. Drinking Water should be an essential step in any beauty routine, regardless of age.

There has been much debate about how much water we should drink in a day. Requirements will vary, depending on your size and weight, activity levels and other factors. The bottom line? You should drink enough water to keep your mouth feeling comfortably moist at all times and to keep your urine a pale yellow color. A dry mouth and dark urine are reliable signs that you are not drinking enough.

Cleanse and Hydrate

Cleanse

Cleanse & Hydrate

Cleansing your skin rids the skin of accumulated dirt, sweat and oil that have accumulated and that can cause your skin to appear older. If you wear makeup you will need to remove your makeup every day, as makeup can clog your pores, making them appear larger. If your skin is mature, you will want to choose a cleanser that is gentle and does not remove too many of your natural oils. Mature skin is often dryer and therefore cleansers with moisturizers in them are far better than harsh cleansers that may strip your skin of its natural moisture.

You should cleanse your skin at least twice a day, morning and night. Avoid overzealous scrubbing of the skin, which can damage thin skin. Use your ring fingers (these are your weakest fingers) and stroke upwards, being careful not to pull the skin around the eyes, where skin is the thinnest. Rinse your face thoroughly following.

Hydrate

Mature skin is dry skin. For this reason, hydration of the skin is perhaps the most important beauty step to decrease signs of aging. Choose a moisturizer that will keep your skin feeling moist throughout the day. If your skin starts to feel tight towards the end of the day, you may want to consider using a heavier moisturizer. You should moisturize your skin by applying a good quality moisturizer twice a day, morning and night. You may want to use a heavier moisturizer at night while you are sleeping, allowing it to absorb throughout the night.

The hydration step of your beauty routine cannot be overemphasized- when your skin is well hydrated, it will appear smoother, suppler, and fine lines and wrinkles will be much less prominent.

Protect from Sunlight and Eat a Balanced Diet

Protect

As mentioned, environmental factors play a large role in aging of the skin, particularly exposure to sunlight. Protecting your skin from the ravaging effects of sunlight is crucial to caring for mature skin. Mature skin that is exposed to sunlight will not only burn easily due to loss of subcutaneous fat under the skin, but may also develop unsightly age spots. Wrinkles are created and worsened by sunlight exposure. Therefore, protecting aging skin with a potent sunscreen is important.

Choose a sunscreen of SPF 30 or higher, depending on your skin and environment. If you live in a southern climate, you may want to choose a higher SPF. Don’t forget your lips- wear a lip balm that will both moisturize your lips and protect them from sun exposure. Wear hats when outdoors to avoid direct sunlight on your face. It is also a good idea to avoid tanning outdoors or the use of tanning beds, which not only accelerate aging but can increase your risk of developing skin cancer.

Eat a Balanced Diet

eating a healthy; balanced diet can help you maintain the appearance of your skin. Protein can help your body rebuild itself, including your skin, while fruits and vegetables provide vitamins, minerals and antioxidants known to nourish the skin. Some foods that you should include in your diet include:

•    Low fat dairy products (good source of vitamin A)

Eat a balanced diet

•    Blueberries, blackberries and strawberries (good sources of antioxidants)

•    Salmon, walnuts and flaxseed (good sources of essential fatty acids)

•    Whole wheat breads, tuna, turkey and brazil nuts (good sources of selenium)

Following the above steps won’t miraculously take ten years off your age, but you will notice that your skin appears healthier, moister and suppler. Fine lines and wrinkles won’t go away, but they will be less noticeable. Most importantly, you will be healthier on the inside as well!

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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California Study: Are Kids Getting Fatter?

A new Kaiser Permanente survey shows that 7% of boys and 5% of girls are packing on the pounds here in California as early as grade school!

According to the study leader, Corinna Koebnick, a nutritionist and research scientist for Kaiser in Pasadena, “A 10-year-old boy is supposed to weigh around 70 pounds, and an extremely obese 10-year-old weighs 114 pounds. That’s not merely a cosmetic issue. There’s growing evidence that being obese in childhood raises the risk of a host of serious health problems in adulthood, including heart disease and diabetes. These children will likely continue to be extremely obese adults.”

Of the 710,949 children studied over a two-year period, 37% were overweight, 19% were obese and 6% were considered extremely obese. As a physician with a weight management program in my Beverly Hills practice, I worry about the illnesses that these kids are going to experience as an after-affect of their weight. Although the Obama administration has targeted $10 billion over the next ten years to improve school lunches, that’s not going to make the important, immediate changes that can avoid health problems later on for these overweight and obese children.

What can you do to prevent obesity in your kids or nip it in the bud if it’s already happening?

1.    Know your child’s BMI. Body Mass Index is an excellent indicator of obesity. You can ask your pediatrician to measure your child’s BMI at an upcoming appointment or, better yet, visit this online child BMI calculator and you’ll know immediately.

2.    Stop buying sugary beverages—even OJ has loads of sugar but at least it’s not loaded with the chemicals in Pepsi, Coke and other drinks. Plain sparkling water is an enjoyable alternative if you can get your kids interested in it. Sparkling water with ice and a small amount of pure juice for flavor is an excellent alternative to sugary beverages. These fruit spritzers are both refreshing and low in calories and refined carbs.

3.    Increase your kids’ activities. Too much time spent in front of the computer or the TV will make your kids fat and flabby (and you too!). Make a point to get out daily with your kids, even to walk around the block or throw a Frisbee for 20 minutes. Jump around to some music or go biking together. Being an active family isn’t just about weight management either—it will pay benefits in family harmony, too!

Our patients struggle with weight issues that often began in childhood. They are helped to wellness by our nutritionist, physiologist/trainer and behavior therapist. Please call us if you have concerns about your weight and please, take a close look at your kids today. You’re their best hope for good health!