Leafy Greens for a Long Life

Looking for another way to go green? Start with your salad — there is much more in the produce section than just iceberg lettuce. With benefits ranging from a healthy immune system to strong bones, dark leafy greens will add fantastic flavor to your salads — and years to your life.

Greens: A Great Source of Folate
There is no way to predict who will contract fatal age-related conditions such as Parkinson's or Alzheimer's disease, but one way to lower your odds may be to raise your daily folate intake. Scientists have found that older people have a tendency to be deficient in folate, which enables vitamins B6 and B12 to aid in hormone secretion, synthesize DNA, and manufacture the protective coating around nerves.

These three tasks are considered to be major factors in our bodies' defenses against these diseases. Folate is found in numerous foods — spinach, kale, beet greens, chard to name a few — but it is destroyed by heat, so these foods must be eaten raw or lightly cooked. This is one rare instance in which the synthetic form of folic acid is more easily absorbed by the body than the natural one. For people over the age of 50, a dose of 800 micrograms per day is recommended.

Can't Beat Beet Greens
Beets are an all-in-one superfood! The colorful beets contain powerful nutrients that help protect against heart disease, birth defects and cancer, especially colon cancer. And studies show that beets protect liver cells from harmful chemicals with a compound called betacyanin, one of the flavonoid families of antioxidant nutrients. So while roasted and boiled beets are a tasty and nutritious addition to any salad, consider that the beet greens are more nutritious than the beets themselves!

Beet greens are delicious and are rich in vitamins and minerals as well as beta-carotene and lutein. They have almost twice the potassium of beets and contain high levels of folic acid, which can help ward off certain birth defects and lung cancer. Beet greens can be prepared like any leafy green vegetable — sautéed in olive oil, steamed on the stovetop, or thrown into soups to up the health content.
Spinach Makes Health a Cinch
Spinach — packed with iron, beta-carotene, and vitamins C and K — is an essential food for strong bones and a healthy immune system. And it is rich in the antioxidants lutein and zeaxanthin, which protect the retina from age-related macular degeneration, making spinach crucial for healthy vision.

Before using, swish the spinach in a bowl of cold water until all grit is gone. Curly spinach will require cooking but the more readily available flat-leaf spinach is sweeter and works well in salads. Baby spinach is tender and mild, making it great to use raw in salads. To get healthy benefits for your eyesight, sauté your spinach in a little olive oil, since fat can increase lutein absorption. Keep in mind that fresh spinach decreases dramatically in volume when cooked. One pound will cook down to 1 cup — but you will be getting a hearty helping of nutrients in this small portion!

May you live long, live strong, and live happy!

Staying Motivated

No More Stop-and-GO

How many times have you started a diet or exercise plan, seen results, then stopped whatever it was that you were doing? And then you’re back to where you were before—or even heavier and less fit.

The first week seems easy. You’re highly motivated to change and losing weight is a priority. Nearly everything you do this week will seem to revolve around sticking to your weight-loss commitment.

But perhaps as soon as next week, or in the weeks after, losing weight may no longer be your top priority. Other things in your life may trump your exercise plans or derail your meal choices through no fault of your own. Life happens. Gradually, it will become very easy to go back to those same habits that made you overweight and unfit.

But there’s no need to get discouraged before you even get started! If you commit to following the plan as strictly as you can this week (cutting out excess calories, exercising on schedule), then you’ll start to see some results that will inspire you to carry on.

For this plan to continue to work, however, you need to integrate smart eating and exercise in ways that are somewhat similar to your regular life. If you make dramatic changes that run counter to who you are, it may be too difficult to stick to it longer than just a few weeks. But if the approach you take is simply an improvement on how you already live, it should be much easier to maintain.

Remember one thing…

Nothing Tastes as good as been in Shape Feels

Study shows value of food diary in losing weight

Here is a great idea I found on the net.

Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said.

The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.

The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.

"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said.

"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine.

The technique also helps hold dieters accountable for what they are eating, Stevens said.

The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.

The average age of people in the study was 55.

They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week mostly by walking, attend group meetings, and keep a detailed food diary.

Blacks made up 44 percent of the people in the study. The researchers noted that blacks Americans have a higher risk than whites for conditions linked to obesity including type 2 diabetes and heart disease.

"Keeping a food diary doesn't have to be a formal thing. Just the act of scribbling down what you eat on a Post-It note, sending yourself e-mails tallying each meal or sending yourself a text message will suffice," Dr. Keith Bachman, another Kaiser Permanente expert, said in a statement.