As I have previously written, berries are loaded with health-protective properties. For example, these super foods appear to fight cancer, heart disease, infections and more.

Now, for the first time, there’s remarkable evidence that people who eat blueberries, strawberries, and acai berries may protect their brains from the effects of aging, too.

Berries such as blueberries, cranberries, strawberries and raspberries are rich in disease-fighting phytochemicals that prevent and even reverse serious diseases like cancer, diabetes, heart disease, stomach ulcers and even help lower cholesterol levels.

Mike Adams / NaturalNews –

Berries contain a variety of phytochemicals and antioxidants — many of these are what give the plants their color but they also add a sense of flavor to the berries. These phytonutrients are extremely powerful compounds for supporting optimum human health; in fact they are far more powerful than any pharmaceutical in terms of providing healthy benefits without dangerous side effects.

Blueberries are perhaps the most powerful berries in terms of antioxidant content: they are high in flavonoids and are known to help protect against prostate cancer, urinary tract infections and cataracts. They are also known to protect against brain damage from strokes and heart disease.

Cranberries are perhaps best known for preventing urinary tract infections, but they have also been shown to prevent breast cancer and reduce stomach ulcers. Cranberries can also be used to help decrease LDL cholesterol levels.

Strawberries are high in antioxidants and vitamin C. They are known to fight heart disease and provide a number of vitamins and minerals that support overall human health.

Raspberries are known for their ability to fight cancer thanks to the phytochemical content and abundant supply of vitamins and minerals. The bottom line is that berries can be an extremely powerful disease-fighting part of your daily diet.

Plants are pharmaceutical factories, but unlike human-built pharmaceutical factories, when edible plants create healing phytochemicals they are precisely the compounds that your body needs to be healthy, and they are available without the negative side effects that are frequently associated with prescription drugs. Compared to other fruit sources, berries offer the highest content of antioxidants and phytochemicals for fighting disease. Berries are also rich in many vitamins and minerals, including calcium, magnesium and zinc — minerals that are frequently deficient in the diets of most Americans.

Ultimate Brainfood

A new study, just presented in Boston at the 240th National Meeting of the American Chemical Society (ACS), concluded these berries — and possibly walnuts — preserve memory and other mental faculties in a crucial but previously unknown way. They turn on the brain’s natural “housekeeper” mechanism. The result? The body cleans up and recycles toxic proteins linked to age-related memory loss, dementia and other mental deterioration.

Shibu Poulose, Ph.D., a scientist with the U. S. Department of Agriculture-Agricultural Research Service (USDA-ARS) Human Nutrition Research Center on Aging in Boston who presented the report, pointed out that earlier studies have suggested that as most people age, there is a decline in the body’s ability to protect itself against inflammation which, in turn, causes oxidative damage. Bottom line: inflammation may be the initial trigger behind degenerative brain diseases, heart disease, cancer, and other age-related disorders.

For the new research, Dr. Poulose and Dr. Joseph investigated why nerve function declines with aging. They found it involves a reduction in what they described as the brain’s natural house-cleaning process. In a process termed autophagy, cells called microglia function as housekeepers, removing and recycling biochemical debris that otherwise would interfere with brain function. “But in aging, microglia fail to do their work, and debris builds up. In addition, the microglia become over-activated and actually begin to damage healthy cells in the brain,” Dr. Poulose stated.

Using cultures of mouse brain cells, the scientists discovered that extracts of berries inhibited the action of a protein that shuts down the autophagy process. “Our research suggests that the polyphenolics in berries have a rescuing effect. They seem to restore the normal housekeeping function. These findings are the first to show these effects of berries,” said Dr. Poulose.

The key is to be eating these berries in their raw, whole fruit form rather than trying to eat processed berries or drink fruit drinks made from berries. In order to get the healing phytonutrients, you must get the berries in the freshest form possible — that means no processed berries, just raw berries, right off the bush or straight from the grocery store.

Source: Luella May | NaturalNews

According to a government website, the grapefruit we know today was developed in the West Indies in the early 1700s and first introduced to Florida in the 1820s. Today, most grapefruit is still grown in Florida. Since the early part of the 20th century, mutant strains of white grapefruit have appeared with pink to slightly reddish color, and have been propagated by citriculturists into several strains of grapefruit that are now best known as the Ruby Red. Grapefruit got its name from the way it grows in clusters (like grapes) on the tree.

The Grapefruit is a Superfood

Grapefruits are a popular citrus fruit enjoyed by millions of people and are often eaten regularly as a breakfast staple, as well as a popular snack. What many may not be aware of is that grapefruits are also one of the most highly regarded fruits when it comes to healthy nutrients and health benefits. Grapefruits contain powerful antioxidants and valuable nutrients, such as Vitamins C, A, K, D, and B complex. Other important nutrients contained in grapefruits are potassium, folic acid, calcium, phytonutrients and phosphorus.

Health benefits of grapefruit are enormous and incomparable. A glass of chilled grapefruit juice, especially in winter, will help you to get vitamin C. Grapefruit secures a high place amongst various citrus fruits. It’s packed with vitamins, potassium, lycopene and refrigerant. Along with these, it also contains calcium, sugar and phosphorous. It is termed as an excellent appetizer.

It is high in fibre and low in calories. It contains bioflavonoid and other plant chemicals that protects against the serious diseases of cancer, tumors, and heart diseases. Grapefruit increases the metabolic rate, lowers the insulin levels and thus gives you a feeling of completeness and contentment. It assists the human body to fight against various diseases like fatigue, fever, malaria, diabetes, constipation, indigestion, urinary problems, acidity, and many more.

Grapefruits additional benefits include:

*Promoting proper functioning of the digestive system. The fibers in the fruit aid in preventing constipation.

*Controlling blood pressure.

*Lowering cholesterol.

*Helps to control blood sugar levels. Grapefruits are an excellent addition to a diet for diabetics.

*Alleviates fatigue. Those needing a quick pick-me-up will find that a glass of grapefruit and lemon juice, mixed in equal parts, will dispel general fatigue.

*Relieves insomnia. People suffering from this condition should drink one glass of grapefruit juice before going to sleep.

*Daily consumption of grapefruits seems to relieve inflammation caused by inflammatory disorders such as rheumatoid arthritis and lupus.

*And, last but not least, grapefruits contain fat burning enzymes that are instrumental in promoting weight loss.

A Natural Medicine

Grapefruit is a natural medicine that aids in fighting various diseases. This fruit is easily available in any season. It is completely natural and much better than consuming any other drugs.

The Journal of Agricultural and Food Chemistry shows that consumption of grapefruit can reduce LDL (“bad”) cholesterol, as well as triglycerides. A recent study conducted at UCLA and Zhongshan University in China concluded that a beneficial plant compound found in grapefruit, Naringenin, helped repair DNA in human prostate cancer cells.

An even more recent study published in the March 2006 issue of the Journal of Medicinal Food supports the long-held belief that grapefruit is useful in the battle of the bulge. Dr. Ken Fujioka from Scripps Clinic in San Diego conducted a 12-week study of 100 obese men and women.  He found that consuming one-half grapefruit before meals resulted in an average weight loss of 3.6 pounds, with some participants losing up to 10 pounds. Individuals who ate the grapefruit had significantly lower levels of insulin in their blood, which the researchers speculate resulted in the weight loss.

The smaller the amount of insulin in the blood, after a meal, the more efficiently the body uses food for energy rather than storing it as fat. The researchers further speculated that a natural plant compound in grapefruit, not the fiber content, was responsible for the weight loss since those who consumed grapefruit juice also lost weight despite the lack of fiber.

Important Note: It should be noted that grapefruits do interact with certain medications which may cause potentially dangerous side effects. This is due to the fact that they interfere in the absorption of certain medications. Therefore, if taking medications, consult a qualified health professional before consuming grapefruits or grapefruit extracts.

On a final note, grapefruits can also be beneficial to the environment, itself. Little known facts are that grapefruit hulls can be used to condition soil. Old grapefruit trees can be salvaged for firewood, and, lastly, grapefruit hulls and dried grapefruit can be used to feed cattle when combined with dried pulp.

Additional Sources:

www.organicfacts.net | www.holisticonline.com | www.familynutritiononline.com

What works?  What doesn’t?

As a licensed personal trainer, I’ve witnessed the multitude of myths and fads that run rampant through the fitness and nutrition industries.  We all want a program that takes the least amount of time, yet misses nothing crucial.  There is no five-minute work out, no magic pill, and no single supplement available, that will give you instant results.

Follow these 10 proven strategies:

1.  Weight Train:  Train three times a week, allowing a minimum of twenty-four hours rest, between sessions.  Optimum increases in muscle growth, fat loss, and strength, occur only with complete recovery.  So, rest on your days off.

2.  Length of Session:  If you are able to weight train for more than fifty minutes, you are not pushing yourself hard enough.  Increase your intensity!  You should be at muscle exhaustion, by the fifty-minute mark.

3.  Body Parts:  On DAY ONE, train your biceps and triceps.  On DAY TWO, train your legs and shoulders.  And, on DAY THREE, train your back and chest.   Change up the order every six weeks, or so, to maintain muscle confusion.

4.  Training Load:  There is an inverse relationship between the amount of weight you are actually lifting and the number of repetitions and sets you can actually complete, with good form.  Typically, the heavier the weight the less repetitions you will be able to perform, and vice versa.  Basically, 5 to 12 repetitions enhances muscle strength, 13 or more repetitions enhances leanness and muscle endurance, and 1 to 4 repetitions enhances muscle size and power.

5.  Muscle Failure:  The goal of weight training is to sufficiently fatigue the targeted muscle fibers, to obtain a training effect.  This concept is called ‘muscle failure.’  You must reach muscle failure to sufficiently place demand on the muscle, ensuring change.

6.  Consistency:  Consistency is the most important training modality, to produce positive changes in your body.  Establishing the habit of regular exercise is vital to your success.  Remember, it took you longer than 30 days to put your weight on, and it will take more than 30 days, to take it off.

7.  Cardiovascular Training:  You are not in your ‘fat burning’ zone until the twenty-minute point, so train at least thirty to forty minutes.  Do your cardiovascular training on the SAME days you weight train, so your body can get the rest it needs to recover and change.  Vary your choices of cardiovascular routines, and choose exercises you enjoy doing!

8.  Train Abs / Obliques:  These exercises must be done in a variety of positions and angles, to fulfill the needs of the core musculature.  Work your core region at least four times a week, ensure your movements are deliberate, exhale as you move toward the peak of the movement, and keep your repetitions in the 50 to 100 range.

9.  Training Log:  Regardless of your experience level, record your workouts!  Would you plan a trip without first mapping out your route?  Logs keep track of your progression, and hold you accountable to your training sessions.

10.  Supplement Your Body:  An athlete MUST consume more protein, and other vital supplements, than someone whom is otherwise sedentary.  The following three all-natural supplements are considered by most experts and trainers to be the most vital to fat loss, muscle maintenance, and health.

Whey Isolate Protein:   High quality protein is approximately 90% pure, with only 0.5 grams of fat, per serving.  Protein repairs body cells and muscles and bones, provides a source of energy, aids in the control of metabolism, preserves lean muscle tissue while burning fat, and stabilizes blood glucose levels, thereby reducing hunger.

L-Carnitine:  This is a naturally occurring amino acid, which aids in transporting long-chain fatty acids across the mitochondrial membrane, to be metabolized.  L-Carnitine spares the supply of glycogen stored in the liver, thereby allowing the body to burn more fat, save more glycogen, and ultimately boost stamina and endurance.  It is considered the ‘miracle’ supplement, in that it acts as a forklift, removing fat from the largest area of your body, first.

L-Glutamine:  This is a semi-essential amino acid, transferred by the blood to other body tissues, where it is used as fuel.  For athletes, this amino level is depleted by 34 to 50%, during each exercise session, and so must be replenished.  It increases glycogen levels, increases muscle endurance, lowers muscle catabolism, enhances nitrogen retention in the muscles for better cardiovascular effect, and aids in increasing the immune system.

Realize regular exercise, coupled with a nutritionally balanced meal plan, is the only realistic solution to permanently reduce body fat.  You MUST consume fewer saturated fat grams than your body expends through metabolism, muscular activity, and digestive activity.  By doing so, it is virtually impossible to remain or become overweight.

Does a healthy diet create healthy skin?  Mike Adams, The Health Ranger, offers some answers. Diet plays an important role in maintaining the health of the skin. Diet should supply all the nutrients needed to build health, namely, protein, carbohydrates, fats, essential fatty acids and all the essential vitamins and minerals.

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Why is it important to eat breakfast?

1.  Skipping breakfast makes you hungrier and more likely to grab a high-calorie, more fatty snack mid-morning.

2.  A nutritional boost first thing in the morning gets you energized, and kicks your metabolism into gear, thereby burning more body fat, all day.

3.  Skipping breakfast is linked to other lifestyle factors, such as smoking, infrequent exercise, and dieting.

4.  Scientific evidence suggests that eating breakfast, regularly, can help reduce health risk factors for becoming overweight or obese, coronary heart disease, hypertension, type 2 diabetes, and some cancers.

5.  Those who skip meals maintain 10% more body fat, than those who eat breakfast on a regular basis.

So, get up and eat your breakfast!  High protein and high carbohydrates in the morning is a must!

Additional sources: Daniel J. DeNoon WebMD | Brenna Coleman Suite 101

As a health and fitness expert I have always advocated the concept of reward – a little indulgence, a treat for the hard work and discipline that goes with being fit.  And it was that motivation that led to my becoming a Dove distributor.  Another factor was that there is some really good news about chocolate.

In fact, if you are a chocolate lover like moi, it’s the greatest health news ever!  Studies in two leading health and nutrition journals say dark chocolate is good for you.

The scientists emphasize – “Not white chocolate or milk chocolate, but DARK, and the richer in cacao the better.”

Antioxidants in Dark Chocolate

Dark chocolate — but not milk chocolate or dark chocolate eaten with milk — is a potent antioxidant, reports Mauro Serafini, PhD, of Italy’s National Institute for Food and Nutrition Research in Rome, and colleagues. Their report appears in the Aug. 28 issue of Nature. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments.

“Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate … and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.”

WebMD: Translation: Say “Dark, please,” when ordering at the chocolate counter. Don’t even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word “moderation” as you nibble.

A Brief History of Chocolate

The cacao tree, whose pods contain seeds that can be processed into chocolate, was discovered 2,000 years ago in the tropical rainforests of the Americas. The first people known to have consumed cacao were the Classic Period Maya (250-900 A.D.). They mixed ground cacao (cocoa) seeds with seasonings to make a bitter, spicy drink that was believed to be a health elixir.

To the Mayans, cocoa pods symbolized life and fertility. The pod was often represented in religious rituals, including marriage ceremonies, and was referred to as food of the gods. In central Mexico, the Aztecs believed that wisdom and power came from eating the fruit of the cocoa tree, and that it had nourishing, fortifying, and even aphrodisiac qualities.

Europeans got their first taste of chocolate in 1519, when Montezuma offered the spicy drink to Spanish explorer Cortés and his army. The Spanish conquistadors brought cocoa seeds back to Spain, where they introduced new spices and sugar to the liquid concoction. The fad drink spread throughout Europe, where it remained a beverage of the elite for centuries.

“In 1753 Carl von Linneaeus, the Swedish scientist, thought that chocolate was so important that he named the genus and species of the chocolate tree himself. He named this tree Theobroma Cacao, which literally means: cacao, the food of the gods. Just what the indigenous Native Americans called it.” – from Naked Chocolate, David Wolfe

The first machine-made chocolate was produced in Barcelona in 1780, paving the way for the mass production of chocolate. Later, mechanical inventions made it possible to produce smooth, creamy, solid chocolate for eating — not just the liquid for drinking. The first solid chocolate bar was developed by British chocolate maker Fry & Sons in the early 1800s.

Chocolate makes health headlines.

Dark chocolate contains healthful flavonoids similar to those found in tea, red wine, fruits, and vegetables. Studies have shown that small portions of dark chocolate can improve blood vessel flow and may improve blood sugar and insulin sensitivity to help reduce the risk of diabetes. But beware, chocolate candy has plenty of saturated fat and sugar, so enjoy small portions of as part of a healthy diet.

An Italian study shows that dark chocolate can significantly reduce the inflammation that leads to cardiovascular disease. The ideal amount is 6.7 grams per day (0.23 ounces). A typical Hershey chocolate bar weighs about 43 grams. That means eating one dark chocolate bar over the course of 6 1/2 days to get 6.7 grams per day.

The study was conducted by Research Laboratories of the Catholic University in Campobasso and the National Cancer Institute of Milan and has been published in the Journal of Nutrition. The data come from an epidemiological study called the Moli-sani Project, which selected men and women at least 35 years old randomly from city hall registries in southern Italy.

A Super Antioxidant FRUIT, Actually

You may be surprised to learn that cocoa is actually a FRUIT – and even more surprised to learn that it is actually one of THE HEALTHIEST fruits on the planet!

Recent research studies have shown a link between cocoa and cardiovascular health, with reduced risk of blood clots, strokes, and heart attacks.

Cornell University food scientists discovered that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea.

In fact, raw cocoa has the highest antioxidant value of all the natural foods in the world. The ORAC score per 100 grams of unprocessed raw cacao is 28,000, compared to 18,500 for Acai Berries, 1,540 for Strawberries, and only 1,260 for raw Spinach. The ORAC score for a typical manufactured Dark Chocolate is an impressive 13,120 – although one unique, organic, and non-roasted brand of Dark Chocolate has a much higher ORAC score. But for Milk Chocolate the ORAC score is much lower at 6,740.

Cocoa also appears to have anti-aging and anti-inflammatory properties. And cocoa is a good source of the minerals magnesium, sulphur, calcium, iron, zinc, copper, potassium, and manganese; plus some of the B Vitamins.

When heart problems occur, magnesium is the most likely mineral to be missing in the person’s diet.

Chronic Fatigue Syndrome?

Catherine Morgan writes at Living with CFS: “Could dark chocolate help relieve some symptoms of chronic fatigue syndrome? A new study says it may.”

According to the scientists from Hull York Medical School who carried out the pilot study, it is possible the dark chocolate is boosting levels of serotonin, a brain chemical. They also stressed that Chronic Fatigue Syndrome (CFS) patients should consume moderate amounts of chocolate.

Recently dark chocolate has also been found to be beneficial in helping lower blood pressure. Of course it’s not recommended as a treatment, and should be used in moderation. I love dark chocolate, so if this turns out to be true, I’ll have no problem munching on a bit of dark chocolate each day.

Cocoa has a high content of the “beauty” mineral, sulfur. Sulfur helps build strong nails and hair, promotes healthy and beautiful skin, helps detoxify the liver, and supports healthy functioning of the pancreas.

Fresh cocoa beans are super-rich in the type of bioflavonoid called flavanols which are strong antioxidants that help maintain healthy blood flow and blood pressure. The heart-healthy flavanols in cocoa, especially the epicatechins, prevent fatty substances in the bloodstream from oxidizing and then clogging the arteries.

Flavanols help make blood platelets less likely to stick together and cause blood clots, heart attacks, and strokes – without the negative side effects associated with the use of aspirin (ASA) and other pharmaceutical blood-thinners.

If the pharmaceutical industry managed to produce a patented product that offered all the health benefits of cocoa, they would likely proclaim it a “miracle drug”! But since cocoa is widely available, is relatively inexpensive, and does not require you to pay for a doctor’s prescription nor pay fees to a dispensing pharmacy, you are not likely to hear many members of the medical establishment recommending chocolate for its many health benefits.

You may also be surprised to learn that dark chocolate can help you lose weight! Because it has appetite-suppressant properties, cocoa is often added to weight loss products to help control hunger.

The Dark Chocolate Diet?

Okay now, please be reminded (as even I must) the great news about chocolate’s health properties is absolutely no excuse to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure — if you’ve reached a certain age and have mild high blood pressure, say the researchers. But you have to balance the extra calories by eating less of other things.

Dark chocolate is healthy, but it is still important to consume in moderation. While the unadulterated fruit is loaded with phytochemicals and nutrients, processed chocolate is not. Many low-quality chocolate brands and milk chocolate products are actually bereft of most of the beneficial flavonoids. Always look for extra dark chocolate and very dark products for health benefits.

While the cocoa bean itself provides a moderately healthy dose of oleic, palmitic, and stearic fatty acids, when combined with milk fat, chocolate can turn from a natural heart-healthy treat to a saturated fat health hazard. The amount of sugar in some chocolate products is also a concern.

The best way to utilize the nutrition, antioxidants, and beneficial properties of this food?  Savor a small piece of DARK chocolate once a day, or once every other day.

All things in moderation.

Want to live to be 100 and still be mentally sharp and healthy? Writing at NewsMax Health Dr. Russell Blaylock says that it IS entirely possible.

National statistics indicate that the leading causes of death are heart attacks, cancer, and strokes, with death related to normally prescribed pharmaceutical drugs close behind.

Short of death, the major scourges of aging are dementia and a generalized loss of function — failure of vision, hearing loss, severe weakness, and a loss of taste.

Younger people like to say that the old just run out of gas. More people who live to be 100 years old are healthy into old age, and a healthy early start will help you go a long way.

Follow these five rules:

• Eat a healthy diet. Your diet should include at least five servings of fruits and vegetables and no more than a slice of whole grain bread a day. Fruits, and especially vegetables, contain some of the most powerful chemical antioxidants found naturally. And don’t overeat. Many animal studies have shown that those on low-calorie diets live significantly longer than those on regular, or especially, high-calorie diets.

• Exercise regularly. Exercise is very important, regardless of your weight. Newer studies have found that obese people who exercise regularly will benefit significantly, just as with thinner people. In fact, being too thin presents its own risks: Studies have shown that young men who exercise excessively and have little body fat are at a much higher risk of developing Lou Gehrig’s disease (ALS).

• Get plenty of restful sleep. The lack of sleep can sharply influence your quality of life as well as raise your risk of everything from automobile accidents to obesity and heart attacks.

• Banish excess stress. Mental stress can actually cause cells in your brain to shrink and die! It can even set the stage for serious diseases like multiple sclerosis, Alzheimer’s, and Parkinson’s.

• Avoid toxins. Environmental toxins, such as pesticides, herbicides, and other toxic chemicals, including the food additive MSG, can program one for a life of illness and speed the effects of aging.

If you follow these rules, you will have a much better chance of enjoying life into the 100s.