Rejuvalife Vitality Institute
Beverly Hills CA

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.

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!

You need vitamin D!

New evidence shows that people with higher levels of vitamin D experienced a decreased risk of type 2 diabetes. Researchers at the US Department of Agriculture Human Nutrition Research Center on Aging at Tufts University just released its study linking low levels of vitamin D to diabetes in the American Journal of Clinical Nutrition. The authors of the study concluded that maintaining optimal vitamin D levels in the blood may be a type 2 diabetes prevention strategy.

Other recent research found that vitamin D plays a critical role in activating the body’s immune system against infectious diseases like the flu. Researchers noted that a deficiency in this important vitamin, which actually acts more like a hormone in your body, may result in a greater risk of contracting flu viruses. Additional research has linked low amounts of vitamin D to autoimmune disorders, cancer, depression, diabetes, and heart disease.

Vitamin D also plays essential roles in supporting our energy and balancing our moods. It also helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the health of the thyroid gland-a butterfly gland in the throat that helps maintain a healthy weight, balanced metabolism, and energy levels.

While moderate sunlight exposure is the best source of vitamin D, many people incorrectly think that a small amount of sunshine exposure daily is sufficient to meet their vitamin D requirements. However, after your skin is exposed to sunlight, it takes about 48 hours to convert it into vitamin D. During that time, the sunlight-initiated precursors to vitamin D can be washed off with soap and water.

So, if you scrub your skin with soap in the shower, your body will not convert most of your skin’s sun exposure to vitamin D. I’m not suggesting that you avoid showering after sun exposure rather that you primarily soap the areas that don’t usually see the light of day and wash the newly tanned ones exclusively with water. Avoid excessive sun exposure since there are no health benefits of sunburn.

Some vitamin D deficiency symptoms include: bow legs or “knock knees,” burning in mouth or throat, constipation, dental cavities or cracked teeth, insomnia, joint pains or bone pains, muscle cramps, nearsightedness (myopia-can’t see distances), nervousness, osteomalacia, osteoporosis, frequent colds or flu, and poor bone development.

Vitamin D is also found in fish and fish oils, sweet potatoes, sunflower seeds, mushrooms, and many types of sprouts. People with low thyroid function (hypothyroidism) tend to have difficulty with vitamin D absorption and as a result, may have higher needs for this nutrient.

Most nutrition experts agree that the current RDA of 200 IU is insufficient and that the minimum needs to be raised to 1000 IU, while many health experts recommend supplementation of 2000 to 4000 IU daily. However, you should always consult a qualified health professional before supplementing with vitamin D since excessive amounts can build up in the body creating a potential risk for toxicity and is contraindicated for some health conditions

Sleep and your health!

One of the leading health problems today is sleep deprivation effects. On average, we sleep 2 hours less than 100 years ago, and we are just not designed to function like that. In our over stimulated and time poor world, we tend to cut out sleep time to carry out other tasks.

Inadequate sleep can show up in many ways you might not think of, like weakened immune system, impaired thinking abilities, and increased stress levels. Some people may be fine on 5 hours of sleep but most of us need at least 6-8 hours every day.

When we party all night, or stay up with a sick child, we expect to feel at least a bit awful the next day. We know that if we need to drive a long way or do a task requiring major accuracy and focus that staying up late isn’t a good idea. What we don’t usually consider though is the cumulative effect of that 2 hours less a night. Chronic sleep deprivation builds up a major sleep debt your body can’t continue to pay.

The Stress / Sleep Deprivation Merry go round

Excess cortisol from chronic stress lowers our ability to sleep deeply. Inadequate quality sleep then increases cortisol making it increasingly difficult to deal with stress

Sleep Deprivation Effects and Risks

While one of the most obvious sleep deprivation effects is fatigue, it can more commonly affect your metabolism, resulting in weight gain. Other consequences include increasing the risk of diabetes, and hypertension. Because our immune system needs deep slow wave sleep when we don’t get enough, we may be more likely to get sick. Inadequate rest can harm our health, career, relationships and overall well-being.

Obesity and weight gain

The hormones Leptin and Grehlin control appetite and weight gain and loss. Leptin signals that we are full, while Grehlin increases appetite. Sleep deprivation cause overall levels of Grehlin to increase along with appetite, especially for refined carbohydrates. Levels of Leptin decrease, so we don’t feel satisfied after eating either.

One of the most dastardly sleep deprivation effects is the increase in cortisol (stress hormone) which reduces muscle mass. Losing muscle mass is your worst weight loss nightmare because metabolism slows down.

Depression

Fatigue and hormonal disruption can lead to feeling sad, losing interest in activities you used to enjoy and pulling away from other people.

Anxiety

Sleep deprivation can trigger fears and even panic attacks.

Coronary heart disease and hypertension

Excess cortisol and insulin have devastating effects on blood triglycerides.

Type 2 Diabetes and Insulin Resistance

Increased cortisol (stress to body from not sleeping) goes hand in hand with increased insulin, increasing the risk of type 2 diabetes and its increased health risks.

Memory

The hippocampus enables us to store and organize memories – essential for retaining new information. Excess cortisol from stress and insufficient sleep interferes with this process. The hippocampus can actually shrink. Fatigue also interferes with our short-term memory by reducing the number of information chunks we can deal with.

Cognitive performance and alertness

Without enough sleep, we are not able to think properly and our brain reacts to any issue slowly. Our brains have to work harder to make up for a general lack of alertness. By reducing the brain’s ability to link events and actions with emotion, lack of sleep can bring on an array of psychiatric conditions including psychosis and memory loss. Mental fatigue leads to poor decision making and impaired problem-solving skills. Your relationships and performance at work can suffer as a result.

Accidents

Drowsiness can make you more accident-prone. Physical fatigue will make your response times slower – dangerous while you’re driving a vehicle or operating machinery.

Immune function and overall health

Sleep deprivation and associated elevated cortisol suppresses our immune system and can kill off thymus cells (protect against viruses and tumor cells). We catch cold bugs and flu more easily and open ourselves up to other health risks.

Premature Aging

One study found that sleeping less than 4 hours per night was associated with a 2.8 times higher rate of mortality for men and a 1.5 times higher rate for women. Making length of sleep time a better predictor of mortality than smoking, cardiac disease, or hypertension. We produce HGH (growth hormone that keeps us youthful) in deep sleep stages. If we don’t get quality sleep, we don’t make HGH.

So with that in mind, get some sleep. It’s good for you!

The Beauty Benefits of Green Tea?

Green Tea

Green tea is now the preferred drink of supermodels, but is it really any better for you than a good, old-fashioned cuppa?

Clinical evidence suggests that green tea is packed with health and beauty benefits that you can enjoy whether drinking it or applying directly to your skin. Even the leaves can be used as a gentle exfoliant, guaranteed to give your skin a healthy glow.

Recent research shows that green tea extract is naturally rich in antioxidants, which help protect the body from free radicals – naturally occurring particles in the body associated with accelerated ageing and an increased risk of major diseases. Exposure to pollution, smoking and excess sunlight increases the number of free radicals in the blood, but the potent antioxidants found in green tea add strong weight to the belief that green tea not only promotes good health but also makes you look younger.

• Beauty Benefits
• Soothing Spritzer
• Mighty Mouth
• Refreshing Face Mask
• Lose Weight

Beauty benefits
Traditionally, many types of make-up, lotions, creams and beauty preparations have used chemical antioxidants, or vitamins A, C and E as preservatives for their products. Now, with research indicating that green tea has even more antioxidant properties than these powerful vitamins, there is a surge in products capitalizing on its natural benefits.

You don’t need to rush to the chemist to stock up on goodies. Concentrated green tea extract is simple to make at home and is a flexible addition to both your daily beauty routine and your medicine cabinet.

Soothing spritzer
Simply steep 100g of green tea in half a litre of still mineral water at room temperature for at least one hour. Strain the liquor and it’s ready to use! It’s better to make small quantities and use it fresh but surplus liquid can be poured into clean, sterilized bottles and refrigerated.

The liquid can be used as a spritzer, to freshen up the face, or cotton pads soaked in it can be particularly soothing for tired or strained eyes. It has antiseptic properties, so can be used to treat minor cuts and rashes, and is surprisingly effective when applied to spots and blemishes. It can even be used as a treatment for sunburn – soak a cloth in the liquid and leave on the skin until the area begins to cool

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.

Is Coffee Good For Your Health?

Coffee is healthy for you

In today’s world, everyone wants to live healthier and to do that you have to eliminate many things from your diet. Coffee is a part of the morning and drinking it makes it easier to start your day, even if you drink decaffeinated. Whether your preference is with sugar, milk, or sweetner, decaf or regular people wonder if coffee really is healthy enough to keep drinking?

The answer is yes, coffee is healthy for consumers to drink and here are some reasons why. Coffee didn’t always rank high on the scales for healthy drinking but today things have changed and researchers have taken a second look at the most popular drink in the world.

Coffee has a reputation for making people hyper and unable to sleep at night, boosting energy levels, and causing irregular heart beat and it does do all of these things.

What benefits does coffee give us? It has been known to decrease the risk of Alzheimer’s disease. One research even stated that the coffee with caffeine had lowered the chances of developing Parkinson’s disease. In Japan, the studies had shown that drinking several cups of coffee would actually help lower the risk of liver diseases and conditions that could lead to liver cancer.

Coffee is also becoming a popular diuretic among athletics and it also conquers fatigue and decreases the chances of becoming dehydrated.

Along with the positives there are always some negatives as well. Coffee is no exception to the rule. You still can’t ignore the fact that caffeine is not good for you. It is considered a stimulant, although mild in strength it can cause several complications. It is known to have an effect on the central nervous system and over time it may cause even more damage.

Coffee is not considered a drug by the FDA and as long as you like it and you don’t suffer any side effects then they see no reason for continuing the usage. But if you start experiencing some symptoms you may want to adjust the amount of caffeinated coffee that you consume.

You can choose from many types of coffee; instant, fresh roast, coffee beans, and more. It’s not just a cup of hot coffee anymore, it is a part of the morning routine, a way to prepare for your day, a way to warm your soul, and a way to unwind after a long hard day.



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!

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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