Happy National Almond Day – 9 Benefits

Do you know how beneficial almonds are for your health?

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Almonds are one of my favorite nuts. Anytime that I can grab a handful that aren’t covered in salt or any other type of flavors I try to do so. Here are some powerful benefits that this small superfood can punch into your daily life.

9 Health Benefits of Almonds:

1.  They reduce heart attack risk.
Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.

2.  They lower “bad” cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.

3.  They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).

4.  Almonds help build strong bones and teeth.
The phosphorus in almonds helps make this possible.

5.  They provide healthy fats and aid in weight loss:

  • Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
  • Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8,865 adults. (WHFood’s article on almonds)

6.  Almonds lower the rise in blood sugar and insulin after meals.

7.  They help provide good brain function.
Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.

8.  They nourish the nervous system.
According to Ayurveda, almonds help increase high intellectual level and longevity.

9.  They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.

almond-fact-sheet

Almond Nutrition:

  • Almonds are 13 percent protein.
  • One ounce (or about 23 almonds) is an excellent source of vitamin E, magnesium, fiber and protein.
  • Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorus and iron, and also B vitamins.
  • A one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli.
  • Almonds are one of the best whole food sources of vitamin E, with about one third of the daily value per ounce.
  • Heart-healthy with monounsaturated fat, almonds are also cholesterol-free.
  • One-quarter cup of almonds contains about 18 grams of fat, of which 11 grams are heart-healthy monounsaturated fats.
  • 20-25 almonds contain as much calcium as 1/4 cup of milk.

source: http://www.care2.com/greenliving/8-health-benefits-of-almonds-king-of-nuts.html

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6 Signs You’re Not Eating Enough Protein

low-protein-symptoms

Our bodies need protein for pretty much everything. It’s the building block of all the cells in our bodies—skin, muscles, bones, cartilage, hair, you name it. Eating enough of it every day is essential for our bodies to repair damaged cells and to create new ones. When you get too little protein, over time, it can impact every aspect of your health.

Most people get the protein they need most of the time, and full blown protein deficiency is uncommon in the U.S. and other developed countries. But if you’re sticking to a regimented diet, it’s possible you’re not giving your body the protein it needs, which can lead to food cravings, impede your fitness goals, or have other wide-ranging effects on how you look and feel.

The amount of protein each of us needs varies depending on our age, sex, height, weight, and activity levels. As a general recommendation, the USDA suggests 0.8 grams of protein per kilogram of body weight (divide your weight in pounds by 2.2, then multiply by 0.8). “Most young adults who consume a widely varied diet will easily meet their protein requirements on a daily basis,” Dana Hunnes, Ph.D., M.P.H., R.D., senior dietician at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. But, she adds, “calorie-restrictive diets sometimes can lead to decreased protein intake.”

The people most likely to be low in protein are those who are chronically ill or who undereat, Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics, tells SELF. “Some vegans and vegetarians are at risk if they aren’t including enough plant-based protein in their meals,” she adds. (There are plenty of plant-based proteins to choose from, though, if you don’t eat meat—here are some great options.)

Here are some signs you might not be getting enough of this important macronutrient.

1. You crave protein.

If you’re not eating enough protein, in the short term, your body may tell you by craving it, Hunnes says. You should give into these cravings. If you’re really jonesing for a chicken sandwich or a bowl of lentil soup, listen to your body and eat up.

2. You crave sugar.

“Protein (along with fat) digests slower than carbohydrates. If you eat a meal that is mostly carbohydrates, with not enough protein, it will digest more quickly and will cause your blood sugar to rise,” Rumsey says. This rise is followed by a drop—and when blood sugar is constantly spiking and dropping, we crave more sugar. The key is to eat protein with carbs so that everything digests more slowly, and the blood sugar changes are more gradual over time.

3. Your hair is thinning.

Hair is made up of mostly protein (keratin, specifically). If you’re consistently not getting enough protein, over time, you may notice your hair start to thin or even fall out. That’s because your body stops using protein for non-essential things like hair growth in an effort to preserve its stores.

4. Your nails and skin are weak.

Protein is also essential for nail and skin cells to grow. If you’re not getting enough of it, eventually your nails may get weaker and your skin may get flaky, Rumsey says. Hunnes adds that protein deficiency may also cause rashes or other dermatologic problems.

5. You get sick often.

“Protein is needed to build the components of our immune system,” Rumsey explains. “If you are under-eating protein, over time your immune system may weaken.”

6. You feel tired or weak.

“For most people, eating too little protein over the course of one day will not make you feel less energy or strength, particularly if you are getting a sufficient number of calories in that day,” Hunnes says. But long term, your body may break down your muscles to try and supply your body with sufficient protein, leading to loss of energy and strength, she explains. Low energy and strength can also be impacted by overall diet quality, sleep, stress, and lack of physical activity, so if you’re feeling this way often, it’s important to check in on all of your lifestyle habits.

|By Amy Marturana via Self

http://www.self.com/story/protein-deficiency-symptoms

12 Fruits & Veggies With The Most Pesticides (2014 Dirty Dozen)

Came across this article earlier today on MindBodyGreen.com and wanted to share.

Don’t want to eat fruits coated with toxins? Neither do we! And neither does the Environmental Working Group, which thankfully tracks what’s actually in and on our food.

On Tuesday they released their annual Shopper’s Guide to Pesticides, which breaks down which fruits and veggies have the most pesticides and which have the fewest. Their goal is to bring some transparency to our food supply and help you decide when it’s worth shilling out extra for organic produce. Apples topped the toxic list for the fourth year in a row, which may not come as a surprise in the wake of news that they’re often covered with a chemical that’s banned in Europe.

If it fits in your budget, the EWG recommends buying organic whenever possible. And if it’s just not affordable right now, their guide can help you make more informed, healthy choices. The bottom line, says the EWG, is that it’s always good to eat more fruits and vegetables, even if you’re exposed to pesticides. Now you can be a little smarter about it.

Some highlights from the report:

  • A single grape sample contained 15 pesticides.
  • The average potato had more pesticides by weight than any other food.
  • Single samples of celery, cherry tomatoes, imported snap peas and strawberries showed 13 different pesticides apiece.

The fruits and veggies with the most pesticides (the “Dirty Dozen Plus”) are:

  1. Apples
  2. Strawberries
  3. Grapes
  4. Celery
  5. Peaches
  6. Spinach
  7. Sweet bell peppers
  8. Nectarines (imported)
  9. Cucumbers
  10. Cherry tomatoes
  11. Snap peas (imported)
  12. Potatoes

The “Dirty Dozen Plus” includes:

  1. Hot peppers
  2. Kale/collard greens

And the fruits and veggies with the least pesticides (the “Clean Fifteen”) are:

  1. Avocados
  2. Sweet corn
  3. Pineapples
  4. Cabbage
  5. Sweet peas (frozen)
  6. Onions
  7. Asparagus
  8. Mangos
  9. Papayas
  10. Kiwi
  11. Eggplant
  12. Grapefruit
  13. Cantaloupe
  14. Cauliflower
  15. Sweet potatoes

Article can be found: http://www.mindbodygreen.com/0-13571/12-fruits-veggies-with-the-most-pesticides-2014-dirty-dozen.html?utm_campaign=recommendation&utm_medium=popular&utm_source=feature

20 Things the Rich Do Every Day

Today I came across this article that a friend of mine posted online and I read it and apparently there were some people that felt offended by the post and others didn’t.  I read it and found it intriguing and more than anything motivating to make some changes in my life in order to fall into the category of wealthy.  Now one thing is that some people view that wealth is dealing with Money, however I don’t feel that way, I think wealth means in all areas of ones life.  Being Wealthy in your relationship, wealthy in your health, money, socially, etc.  So you read it and come to your own conclusion.  I wish you a great 2014 may you say blessed throughout the year and may you become wealthier in all areas of your life.  Thanks Roger for the post!

Tom Corley, on his website RichHabitsInstitute.com, outlines a few of the differences between the habits of the rich and the poor.

1. 70% of wealthy eat less than 300 junk food calories per day. 97% of poor people eat more than 300 junk food calories per day. 23% of wealthy gamble. 52% of poor people gamble.

2. 80% of wealthy are focused on accomplishing some single goal. Only 12% of the poor do this.

3. 76% of wealthy exercise aerobically four days a week. 23% of poor do this.

4. 63% of wealthy listen to audio books during commute to work vs. 5% of poor people.

5. 81% of wealthy maintain a to-do list vs. 19% of poor.

6. 63% of wealthy parents make their children read two or more non-fiction books a month vs. 3% of poor.

7. 70% of wealthy parents make their children volunteer 10 hours or more a month vs. 3% of poor.

8. 80% of wealthy make Happy Birthday calls vs. 11% of poor.

9. 67% of wealthy write down their goals vs. 17% of poor.

10. 88% of wealthy read 30 minutes or more each day for education or career reasons vs. 2% of poor.

11. 6% of wealthy say what’s on their mind vs. 69% of poor.

12. 79% of wealthy network five hours or more each month vs. 16% of poor.

13. 67% of wealthy watch one hour or less of TV every day vs. 23% of poor.

14. 6% of wealthy watch reality TV vs. 78% of poor.

15. 44% of wealthy wake up three hours before work starts vs. 3% of poor.

16. 74% of wealthy teach good daily success habits to their children vs. 1% of poor.

17. 84% of wealthy believe good habits create opportunity luck vs. 4% of poor.

18. 76% of wealthy believe bad habits create detrimental luck vs. 9% of poor.

19. 86% of wealthy believe in lifelong educational self-improvement vs. 5% of poor.

20. 86% of wealthy love to read vs. 26% of poor.

To read the original article posting visit: http://www.daveramsey.com/blog/20-things-the-rich-do-every-day

RichvsPoor
RichvsPoor

How To Think Positive, Stay Focused, And Motivated!

Over the past couple of months, several people have come up to me and asked how are you doing it to stay in a great mood or how do you stay so positive despite, life’s challenges or whenever something negative happens to us that we cannot control.  I just tell them that I don’t let it soak into my mind or affect my daily life, yes life does throw it’s curve balls, just because I work with for a Life Success Coach like Marc Accetta.  It doesn’t give me a pass to not have anything bad happen to me.  While I am in Crete, Athens right now we just finished going through a section of our training seminar that focuses on people’s reactions.

One quote sums it up…“LIFE IS 10% WHAT HAPPENS TO YOU AND 90% HOW YOU RESPOND TO WHAT HAPPENS TO YOU…

Do you wish that you could stay focused, motivated and keep a positive attitude at all time?

You know, that feeling that you get and feel when have just come out of a great seminar, read a fantastic book, listened to a great audio piece from your favorite speaker or watched an inspiring movie like ROCKY, MIRACLE or RUDY. You feel like you can climb any mountain, swim any sea and be invincible. After a couple of days or even hours that feeling fades and eventually melts away until the reality of life gets in the way. That’s when you tell yourself to think positive despite the challenges that life sends you.

Here’s a couple of things that I do that will boost your positive attitude, give you laser beamed focus on what’s important and allow you to live a better stress-free life.   I use these steps in improving my mindset and again it didn’t happen overnight, I still get frustrated, upset and sometimes just have to be in a bad mood but following these steps have definitely helped with not worrying or stressing over life as much as I used to.  If you can’t or do not want to do all the steps, pick and choose what works bests for you.  Remember any progress is progress!

Step1: Go on a 30 day Mental Detox. Don’t WATCH TV for 30 days. News, Negative soaps, gossip shows , Reality TV, etc. Garbage IN Garbage OUT.  I love watching movies, comedies, inspiring movies, documentaries anything that isn’t JUNK!

Step2: Don’t listen to the radio unless you are listening to great songs with positive lyrics and no radio host with negative opinions. With the popularity of Apps and online radio, I’ve come across an awesome station that is both online, they have an app and they are on the radio in virtually all major cities.  That is KLOVE they value themselves with playing only Positive & Encouraging Music.  Check them out online http://www.klove.com/

Step3: Read 15 – 30 minutes everyday at the start of each day from a uplifting book to boost your positive attitude, no trashy novels, The Bible, Think and Grow Rich, How to Win Friends and Influence People, Unlimited Power etc.  I’ve also found apps on Itunes that have great daily motivational quotes and or daily bible verses to start your day off on a positive note.

Step4: Exercise MORE, park further away and walk around the block. Walk instead of driving everywhere; walk up the stairs instead of taking the lift or escalator, better still if you can, join a gym & even more important GO TO IT!!!

Step5: Disassociation: spend less time or limited time with negative people instead of 3 hours give them 20 minutes of your time. A friend of mine said it best, “Change the People Around You or Change the People Around You!”

Step6: Expanded association, get around positive people, surround yourself with people that uplift you and support you.  I’ve always hung around people that have great personalities are positive & we get along.  One quick thing I think about whenever I am going to associate with someone is to think, could I talk with this person everyday of my life.

Step7: Cut out the online media, newspaper, magazines or disempowering and limiting information or any type of media that does not enhance your life.

Step8: Drink lots of water. If you are dehydrated it allows the nutrients to get in and release the toxins.

Step9: BE GRATEFUL, Reflecting 5 – 10 minutes focusing on what you are grateful for first thing in the morning is an amazing exercise that I’ve been practicing for many years now and trust me we all have many things to be grateful for, if you have your goals read them so that you can focus on what you want to have happen, what you are grateful for.

I guarantee that if you practice some of these steps your life will definitely change and you’ll be thinking positively and staying focused on thinking positively next time that life throws you a curve ball.  Thank you for reading and please let me know if you have any steps that you do that I perhaps haven’t listed in order to enhance your life.

 

Any stupid person can die, Dying’s easy. Living’s a pain in the butt!

That title was a taken straight out of an interview that Jack LaLanne did with Esquire magazine in 2004.  I was reading up on Jack Lalanne after Marc Accetta had indicated to me that he wanted to do one of the Power of One Shows on Jack LaLanne.  I was thinking the old guy in the jump suite that sells Juicers. LOL! But after doing some research he was much more than just an old guy in a jump suite.  He was pretty much one the man in charge for starting the entire nutrition and fitness empire we see today that is full of Gold’s Gyms, 24 Hour Fitness, LifeTime Fitness clubs, as well as GNC‘s, Nutrition stores, nutrition bars, shakes, supplements,etc..

Click here to view the Episode on The Power of One Show on Jack LaLanne

Check out the interview I read in Esquire Magazine with the late Jack LaLanne.

Jack LaLanne: What I’ve Learned

The late, great guru on living, dying, and getting busy trying real hard

By Cal Fussman

Originally published in the August 2004 issue

I’m going to be ninety in September. Everybody else can have a piece of the birthday cake, but not me. I have rules, and I follow ’em. No cake, no pie, no candy, no ice cream! Haven’t had any in seventy-five years. It makes me feel great not eating birthday cake. That’s the gift I give myself.

Forget about what you used to do. This is the moment you’ve been waiting for.

Don’t ask me about politics. I don’t like to get into Barbra Streisand-ism. Let’s stick to what’s important.

When I was younger, I drank a quart of blood a day for about six weeks. I’d get it at the slaughterhouse. I’d heard about those Masais, you know, those seven-foot African guys; they’d drink cattle blood for strength. Then one day a little clot got stuck in my throat and that was it for me.

As long as the emphasis is on winning, you’re gonna have steroids.

If man makes it, don’t eat it.

Of course I have fears. But what good is thinking or talking about them? Billy Graham is about the hereafter. I’m for the here and now.

You’ve got to satisfy you. If you can’t satisfy you, you’re a failure.

I work out for two hours every morning, seven days a week — even when I’m traveling. I hate it. But I love the result! That’s the key, baby!

The only way you can hurt your body is if you don’t use it.

Look, are you a suckling calf? Name one creature on earth that uses milk after it’s weaned. Man’s the only one. And man’s the only one who lives out only half his life span. A cow has four stomachs. You don’t. You can’t handle whole milk.

I’d like to talk to Jesus about those twelve disciples. They were a great public-relations team.

If you want to change somebody, don’t preach to him. Set an example and shut up.

Scales lie! You lose thirty pounds of muscle and you gain thirty pounds of fat and you weigh the same, right? Take that tape measure out. That won’t lie. Your waistline is your lifeline. It should be the same as it was when you were a young person.

If you lose a couple of inches off your stomach, your business down there will look an inch longer.

Sex is giving, giving, giving. The more energy you have, the more you’re going to please.

Now, I’m not as sexually active as I was when I was younger. But look at my wife — she’s still smiling!

The guy who’s most impressed me is Paul C. Bragg. He completely saved my life. When I was a kid, I was addicted to sugar. I was a skinny kid with pimples and boils. Used to eat ice cream by the quart. I had blinding headaches. I tried to commit suicide. And then one day, my life changed. Bragg was a nutritionist. My mother and I were a little late getting to his lecture. The place was packed, and so we started to leave. But Bragg said, “We don’t turn anybody away here. Ushers, bring two seats. Put those two up on the stage.” It was the most humiliating moment. There I was, up on stage. I was so ashamed of the way I looked; I didn’t want people to see me. Little did I know they had problems, too. And Bragg said, “It doesn’t matter what your age is, what your physical condition is. If you obey nature’s laws, you can be born again.” From that moment on, I completely changed my diet, began to exercise, and went on to become captain of the football team. And do you know something? Every time I get ready to lecture, I think, If I can just help one person like I was helped…

Show me the guy who doesn’t get nervous in front of a crowd and I’ll show you a lousy speaker.

Would you get your dog up every day, give him a cup of coffee, a doughnut, and a cigarette? Hell, no. You’d kill the damn dog.

You learn as you go. When I first went on television in 1951, I pulled out a loaf of Langendorf’s white bread, squeezed it into a ball, and threw it down — boom. “That’s what it does when it hits your stomach!” I said. Only problem was that Langendorf’s was one of the network’s sponsors! Oh, jeez, the phone calls. That’s the last time I ever showed a label.

Go on, have a glass of wine with dinner. What is wine, anyway? Pure grapes. A glass of wine is much better for you than a Coke.

If I don’t know what I’m doing by now, I must be pretty stupid.

What I do isn’t about money. Can you put a price on a human life?

Any stupid person can die. Dying’s easy. Living’s a pain in the butt.

I can’t afford to die. It’ll wreck my image.