7 Surprising Benefits to Walking

Before the advent of cars, walking was a staple in the lives of most people throughout the United States. As common as breathing — and more common than bathing — walking was a primary mode of transportation whose benefits were taken for granted in the simple course of getting from point A to point B. Of course, time and technology have progressed to where walking is less a necessity and more a lifestyle, but the benefits of walking are just as helpful now as they were 100 years ago. If you regularly take part in the most popular physical activity in America, or if you need a good reason or two to start, here are seven surprising benefits that you can gain just by taking a walk.

Dementia Prevention

Dementia is a chronic disorder of the brain and mental processes that can cause memory problems, personality shifts, impaired reasoning and more. One in 14 people over the age of 65 suffer dementia, and one in six people over 80 have it. While exercise has long been associated with supporting brain function, recent studies show that walking can protect older brains from dementia by discouraging tissue shrinkage and preserving memory. For those with a family history of dementia, but have never been motivated to walk for exercise before, pedometers might make a difference. While the causes aren’t fully understood, researchers have found that simply wearing a pedometer increases the amount of walking that users engage in each day by at least 2,000 steps.

Increased Energy

Believe it or not, expending energy through walking will actually increase your energy overall. Especially when you walk at a quick pace, your circulation will increase, and you’ll get a burst of fresh oxygen coursing through your cells, lungs and blood stream. You’ll also relax tense muscles — all of which will make you feel more alert and refreshed. So take a walk when you feel a slump in your energy and attention, even if it’s just for 15 minutes on your lunch break.

Improved Mood

Exercise is a known mood improver. Consistent, moderately intense exercise, like up-tempo walking, can be just as effective in warding off mild to moderate depression and anxiety as antidepressants are. A brisk walk around your neighborhood releases endorphins — feel-good chemicals that ease tension and anxiety. If you’re feeling blue, or if you’ve struggled with depression or anxiety issues before, try a fast-paced walk each day to help keep your mood even.

Lowered Stroke Risk

High blood pressure and high cholesterol both increase your chances for stroke. What can help reduce both of those? Walking. Just one half-hour walk, five days a week at a brisk pace, can lower your risk of stroke by as much as 40 percent, according to South Carolina University researchers.

Support in the Fight Against Breast Cancer

According to the Journal of Clinical Oncology, women who regularly walk after a breast cancer diagnosis have a survival rate that is 45 percent higher than women who are inactive. There is also evidence that suggests that walking for the year before a diagnosis increases survival rates as well. If you’re a woman with a family history of breast cancer, walking may prove to be a wise preventative strategy.

Lowered Risk of Heart Disease

More people die of heart disease in the United States than from any other cause, and research suggests that physical activity may lower the risks of developing it. In fact, according to the American Heart Association, moderate to brisk walking is just as effective as high-intensity running in reducing risks for high blood pressure, high cholesterol and heart disease. Even just quickly walking for 30 minutes a day is enough to transform your heart health and decrease your risk for serious disease.

Reduced Stress

Sadly, stress is one of the hallmarks of contemporary life that doesn’t seem to be disappearing any time soon. If you’re like most Americans, your schedule, responsibilities, job (or lack thereof), bills, kids, health, customer service woes, lack of sleep and more can all combine to make many days full of a chronic stress that can wear and tear at your health and well-being. If you experience more stress than you’d like to on a regular basis, it’s time to lace up your sneakers and take a walk. Walking does a lot to combat stress. It boosts endorphins, which play a role in combating stress hormones, and it can also put your mind into a meditative state.

Walking is one of the cheapest, easiest and most accessible forms of exercise you can practice, and because it isn’t too hard on your body, you can also do it your whole life long. From cutting your risk for dementia and stroke to reducing stress and improving your mood, it will also make your whole life a whole lot better.

Exercise & Fitness : How to increase your metabolism

In order to increase your metabolism, it's important to work on portion control and to eat healthy foods like apples, oatmeal, pears, soups, low-fat granola and sardines. Find out how to feel full for a longer period of time.

2 Moves That Triple Your Calorie Burn

"Integration" refers to integrating multiple muscles at once, rather than just working one at a time. After all, when you're lifting a bag of groceries in the kitchen or hoisting your luggage into the overhead compartment of an airplane, you're not just using one muscle group. You're bending, twisting, and stretching, using compound movements that incorporate your arms, back, core, and legs. So imagine how effective it is to train all of those muscles simultaneously. Not only does it protect you from aches, pains, and risk of injury, but it will optimize coordination, balance, and agility. Best of all? It revs your metabolism - and your calorie burn - through the roof.

Try adding these moves to your routine - they're fun, functional, and will make your Fast Track results even faster!

BOTTOM BLASTING MOVES

Step Back Lunge with Cross Chop

Reach your arms diagonally across your body to the left as you step back with your right leg and dip into a lunge. Pull your arms across your body to the right hip as you slide your right leg back to standing. Repetitions: 12 on each side.

Tips:
a) Step back far enough into the lunge so that the front knee is directly over the front ankle.
b) When your arms reach diagonally above your shoulder, hold your core muscles tight to keep the lower back from arching.
c) The move can be done with a towel or hand weights.

For a challenge, lift your knee toward your chest, balancing on one foot instead of coming just to standing.

Squat with Rotating Twist

Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to about a 90-degree angle, pulling weight to your chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side.
Repetitions: 12 on each side

Tips:
a) As you squat, sit back into your heels and keep your chest up.
b) Squeeze your glute as you pivot.
c) As the weights do overhead make sure that you remain in control. Do not let your back arch or round. Keep your core braced.

Why Physical Fitness is Important

We all know that being physically fit is good for us, but exactly why is physical fitness important? Here are the top 10 benefits of physical fitness:

1. You're more likely to live a long and healthy life. Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, diabetes and several types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

2. You'll control your weight. If you try and lose weight simply by dieting, you'll lose primarily water (which is easy to gain back), some muscle, and a little bit of fat. If regular exercise is part of your weight loss program, you'll lose primarily fat and be able to maintain (or even gain) lean muscle mass. Most people who lose weight end up gaining it back because they don't exercise.

3. You'll have more energy, strength and stamina. People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy. In one study, middle-aged women who lifted weights for a year became 27% more active in daily life than before they started lifting weights. Regular exercise also increases your strength and stamina, allowing you to better handle common activities such as carrying a heavy bag of groceries or climbing a flight of stairs.

4. You'll keep your bones strong. Both men and women start losing bone mass around age 35. Lifting weights can not only halt the decline, but in some cases can reverse it. This drastically reduces your risk of osteoporosis. Weight bearing exercises like walking and running also help keep your bones strong.

5. You'll keep your mind sharp. Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. It improves brain function, which helps prevent dementia and Alzheimer's disease.

6. You'll prevent or reduce low back pain. Strengthening your abdominal and lower back muscles can help prevent low back pain. It can also reduce discomfort if you already suffer from this pain. Also, you might be able to avoid back surgery by strengthening your abdominal and lower back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive strengthening program.

7. You'll get sick less often. Regular exercise strengthens your immune system.

8. You'll improve your mood. A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals released in the brain during exercise, feelings of anxiety, depression, anger and stress are diminished during a workout.

9. You'll sleep better. People who exercise regularly fall asleep faster, sleep longer, and wake up less often during the night than people who are sedentary.

10. You'll enjoy life more. Life is much more enjoyable when you're fit and healthy. You have more energy, strength and confidence, and you're more productive in everything you do.

Why is physical fitness important? The bottom line answer is that many of the problems commonly associated with aging, such as disease, increased body fat, and loss of bone mass, energy and strength, are often the result of a sedentary lifestyle and can be minimized or prevented by improving your physical fitness.

Quick Ways to Boost Your Energy

We are multi-taskers to the core of our being: child-rearer, family nurturer, career-builder, social director. When we feel ourselves crashing, whether physically, mentally, or emotionally, it is easy and tempting to reach for something sweet or caffeinated, even though we know later on there will be an inevitable sugar crash or sleepless night. Many, however, are discovering healthier non-food options that keep them perking along until bedtime. Here are nine quick ways to boost your energy.

Give your brain what it craves: novelty
Your brain is a thrill seeker. Fresh challenges give it an instant boost. Anything new helps to keep your brain sharp and supple. Try learning a new language, a musical instrument, or a new sport or activity – something that offers a fresh challenge. When you begin to feel a slump, five minutes of practicing a foreign language stimulates the growth of neurons, creating alertness. Consider doing something that increases adrenaline such as sky diving. Try one new activity each month for the whole month. When your brain is inspired, this inspiration can translate into renewed, more consistent, daily physical energy as well.

Sniff Peppermint
Inhaling peppermint essential oil has long been used by athletes to reduce the feelings of fatigue and legally get that competitive edge. Runners have been known to take a whiff right before they hit that proverbial wall. College students have inhaled the oil to beat mental fatigue and stimulate brain function to help them remember important details from their studying. The Journal of Sport & Exercise Psychology and The International Journal of Psychophysiology have both reported on scientific studies showing the positive effects of peppermint odor in combating fatigue and enhancing performance. Consider carrying a bottle of PEO to instantly give you a boost.

Watch Your Language
In her book, Composing a Life, Mary Catherine Bateson views using the word ‘juggling’ as an “uneasy feeling that something is going to fall, something is going to break.” She suggests using ‘improvising” instead. A more meaningful and empowering term for women who “because they are multitasking and have so many responsibilities, find a way to get it done.” Using different words to say the same thing can be enough for a quick energy boost.

Pick Your Battles
When a friend was asked how she managed to keep her marriage fresh and new after 30 years, she answered “I choose my battles.” By knowing what is petty and what is really important to you, many marriage scuffles can be avoided. The same technique can be applied to other relationships as well. Most arguments are unnecessary and by eliminating all but what you deem absolutely essential, you can experience micro energy bursts throughout the day. How do you determine which battles to pursue? Ask yourself this question: “Is this about power or ego?” If so, let it go so it doesn’t drain your energy.

Practice Qigong
Pronounced “chee-gong”, this ancient Chinese exercise form means ‘cultivating energy.’ It combines movement with deep breathing to boost one’s “chi” or life energy. According to Eastern philosophy, doing Qigong for seven minutes can transform the energy in your body. Don’t have seven minutes? Performing just a couple of Qigong movements will provide you with on-the-spot pep. Check out the DVD “7 Minutes of Magic” by Lee Holden, an internationally known Qigong instructor and a PBS favorite who has worked with Deepak Chopra.

Try Creative Combining
‘Creative Combining’ is a term coined by Ann Simonds, a General Mills Vice President responsible for managing 1 billion dollars in sales plus the responsibilities of being a wife and mother. Because of her busy schedule, Simonds had to learn to make creative use of her time to fulfill many needs at once. “I make time for those itches I have to have scratched” by looking for opportunities to combine things that are most important. “I know myself well enough to know this is who I am, what will make me happy and what is uncompromisable. For me, personally, community involvement, having some vital friendships, getting a chance to sing – these are all things I can’t let go of.” Understanding what brings you the most joy and what you consider priorities help you to feel centered and at peace with who you are as a person, and both are energy boosters.

Eliminate “Time Drainers”
All negative thoughts, pessimism, and doubt drain us of energy and time to do what needs to be done - and what we enjoy doing - in our lives. Helene Lerner, author of Time for Me: A Burst of Energy for Busy Women shares the most common time drainers: worry, perfectionism, second-guessing yourself and being unable to say ‘no’. By “becoming aware of the habits that zap your energy and rob you of precious moments you create more time for you”, says Lerner. More time for you equates to positive thoughts, optimism, hopefulness and guess what? More energy.

Use Acupressure Techniques
The University of Michigan Health System conducted a scientific study described in The Journal of Alternative and Complimentary Medicine touting the benefits of acupressure to stimulate or relax. Try one of their quick acupressure stimulation techniques on yourself to increase your get-up-and-go: pinch the point between your thumb and forefinger and hold for two minutes, then gradually release.

Do the Hundred
Joseph Pilates’ exercise, “The Hundred”, is an energetic breathing exercise. By doing the 5 count inhalation and 5 count exhalation with the rhythmical arm movements, oxygen gets pulled into the body, saturating the tissues and stimulating brain cells without the inherent sweating. A qualified instructor can teach you how to perform the exercise based on your skill level and state of health. One cycle of The Hundred and you’ll be good to go.

Succeed in Physical Fitness

Physical fitness means different things to different people. Your physical fitness success will be determined by your definition of the type of fitness you are wanting to achieve, so take some time to make sure you have a clear fitness definition. If you ask yourself this question, "Fit for what?" then you are asking the right question.

There are two types of fitness:

Health-related fitness is linked to fitness components that affect an individual's quality of life and may lower risks such as high blood pressure, diabetes, or low back pain. Health-related physical fitness includes the following components:

Aerobic fitness (Cardiovascular endurance) - the ability of the heart and lungs to deliver blood to muscles
Muscular strength and endurance - enough to do normal activities easily and protect the low back
Flexibility - the ability to move your many joints through their proper range of motion, and
Body composition - the ratio of lean body mass to fat...particularly important around the waist.

Performance-related fitness is linked to an individual's athletic performance (for example: a 50-yard dash time or the ability to maneuver around obstacles quickly.) A marathon runner will define fitness differently than a bodybuilder. A long distance runner will define fitness by muscular and cardiorespiratory endurance; a bodybuilder will define fitness by muscle size and definition. Performance-related fitness is linked to the following components, none of which have any affect on the health aspect of an individual's life:

Speed - relates to the ability to perform a movement within a short period of time
Reaction time - relates to the time elapsed between stimulation and the beginning of the reaction to it
Agility - ability to rapidly change the position of the entire body in space with speed and accuracy
Power - the ability to exert maximum force in minimum time...considered to be a combination of strength and speed
Coordination - relates to the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately i.e. hand-eye coordination or foot-eye coordination, and
Balance - relates to the maintenance of equilibrium while stationary or moving. (Although some fitness experts are now including Balance with health-related fitness.)

Not everyone can be a good athlete...but everyone can be fit.

What are the Differences between Yoga and Pilates

Learn the differences between yoga and Pilates in this Howcast workout video.

Nearly 20.4 million people were practicing Yoga in the U.S. in 2012, according to The Huffington Post, and those numbers are likely even higher now as yoga is at an all-time height of popularity.

Pilates, too, is rising in popularity. Yoga may have a bigger following right now but with celebrity Pilates teachers like Tracy Anderson and participants such as Gwyneth Paltrow, Madonna, and Jennifer Aniston, yoga may have some competition.

The good news is that you don’t have to choose between the two. A lot of people practice both yoga and Pilates to get just the right balance of benefits.Ever wondered if Yoga or Pilates would serve you better in your exercise routine? 

The Breakdown: Yoga Vs. Pilates

Part scientist, part mechanical genius, and part anatomist, Joseph Pilates paired his method with a variety of equipment that he referred to as “apparatus.” Yoga in the West has also recently adopted the practice of using equipment such as straps, blocks, bolsters, and eye pillows. While it’s possible that Pilates may in some ways inspire yoga, yoga certainly inspired Pilates. Pilates himself studied yoga, and his writing indicates that it was his intention to unify mind, body, and spirit, and as a result, many of the benefits of the two technologies are similar.

Both Pilates and yoga offer stress-relief, flexibility, strength, control, and endurance. The biggest difference between the two is the emphasis on the spiritual component in classes. Outside of Yoga-laties, most Pilates classes don’t offer an obvious spiritual experience, however, Pilates may be a great starting point or compliment for a yoga practice. The slower pace of a Pilates class can be meditative and stress relieving.

Pilates: Pilates classes focus on strength, muscle toning, body control, and flexibility, with the main emphasis being core strength. Pilates is a disciplined practice that needs to be done on a regular basis to provide benefit. If you like a more structured workout without the cardio component, chanting, OMing, or complex postures, this could be the workout for you.

Yoga: On the other hand, yoga focuses on flexibility and broad muscle groups. It offers balance, endurance, strength, spirituality, and some really physical movement. Classes can range from gentle and nourishing to challenging and sweaty. With all the variety, there is always a class and a style for everyone. If you like to move and you’re a go-with-the-flow kind of person, yoga might just be your ticket.

The Perfect Combo

The question remains—should you practice yoga or Pilates? Why choose a practice when you can have the benefit of both? Although I practice some form of yoga almost every day, I also incorporate one or two Pilates sessions into my workouts each week. I enjoy the flexibility, freedom, and challenge of yoga, as well as the attention to detail and ab work that Pilates provides.

Consider your fitness priorities and level, and build your practice from there. If you’re in great shape and want to burn extra calories and work on endurance, a Hatha, Vinyasa, or Anusara yoga class would be ideal. If you’re a runner and need to fine-tune your core strength, then Pilates may be the best choice. The main thing is that you want to pick a practice that you enjoy and that you can do on a regular basis.

For Busy Women: 3 Tips for Easy Ways to Become More Fit

Whether you are a full-time mom, working mom, working professional, or college student, one of the biggest challenges to becoming fit is finding the time in your busy life. The good news is that this challenge may not be as difficult as you may think.

Did you know that the fastest way to increase your flexibility and build stronger muscles is to engage your brain intentionally during your fitness routine? And, you can actually increase your fitness just by doing your daily activities if you know how to engage your brain.

Our brain is what controls and organizes all of our movements -- our body, our thoughts, and our feelings. In order to move, our brain has to form detailed representation and connections. This is called "mapping" of the brain, which creates the various configurations and patterns of our movement.

One of the most powerful ways to facilitate and greatly accelerate this process is to bring Attention to what you feel as you move. You can reduce hours of mindless repetition of certain movements to just a few minutes of movement infused with your attention to what you feel as you move, and you can get much greater, more fuller mapping of those areas of your body. In response, your muscles get stronger and become more toned, and your body will become more flexible, at least as much, if not more, than doing lengthy, repetitious movement.

Fitness Tip # 1

Movement With Attention: The next time you do any kind of fitness regimen, take a few minutes, slow down, and pay close attention to what you feel as you move. Do this a number of times throughout your workout and you will begin feeling immediate changes that, in a few weeks, can translate into greater fitness, fewer injuries, and more vitality. Experience how your fitness will be enhanced in just a short time.

Another powerful Essential for the busy woman that can greatly enhance fitness is Imagination. If you are really busy and don't have time to go to the gym or take a class, think of the movements that you do during your daily activity as a fitness program. Research has shown that using your imagination can make a significant difference in your health and fitness.

Fitness Tip # 2

Imagination: Think of the movements you do during your daily tasks -- such as carrying your groceries, taking your laundry downstairs, making the bed, pushing the stroller, walking to another office -- as great exercise, and bring attention to your movements from time to time throughout the day. Think of these tasks as your fitness regimen, so you can use the movements to wake up your brain and engage it with ways that increase your fitness with what you are already doing. By doing this, you can increase your flexibility, your strength, your general fitness level, and you will become more alert.

Another Essential that wakes up and enhances the brain to improve your body and fitness is Variation. When you do your fitness program in an automatic manner, you get only a small portion of the benefit because your brain only strengthens already-existing patterns.

Fitness Tip # 3

Variation: Whenever you are doing your daily activities or participating in a fitness program, take a few minutes every so often and change things around. Go a little slower or faster, do it wrong, do it right, move in a variety of ways. Be playful with the variation of your movements and your brain will thrive. This approach will wake up your brain to connect with your body and improve the quality of the organization of your movements. The better the organization of your movements, the more fit you will become. The outcome will yield better organization of your muscles, along with fewer injuries, and greater energy and vitality.

And moving will feel good!

Facts and Myths about Exercise

Excellent physical condition is not equivalent to good health. Arnold Schwarzenegger needed to have a heart valve replaced.  Jean-Claude Van Damme, a famous martial arts actor, suffers from a hearing loss.

Chronic training for and competing in extreme endurance events such as marathons, ultra marathons, ironman distance triathlons, and very long distance bicycle races, can cause transient acute volume overload of the atria and right ventricle, with transient reductions in right ventricular ejection fraction and elevations of cardiac biomarkers, all of which return to normal within 1 week. Over months to years of repetitive injury, this process, in some individuals, may lead to patchy myocardial fibrosis, particularly in the atria, interventricular septum, and right ventricle, creating a substrate for atrial and ventricular arrhythmias. Additionally, long-term excessive sustained exercise may be associated with coronary artery calcification, diastolic dysfunction, and large-artery wall stiffening.

Running is more stressful on the body than walking and so is not recommended for the non-athlete.  Especially, since walking produces similar health benefits to running.  A study (used the National Runners’ (n=33 060) and Walkers’ (n=15 945) Health Study cohorts to examine the effect of differences in exercise mode and thereby exercise intensity on coronary heart disease (CHD) risk factors.  It was discovered that equivalent energy expenditures by moderate (walking) and vigorous (running) exercise produced similar risk reductions for hypertension, hypercholesterolemia, diabetes mellitus, and possibly CHD.

Any type of exercise that requires a movement to be repeated many times can also lead to repetitive strain injuries and eventually arthritis.Lifting more than half your body weight can raise your systolic pressure to 370 millimeters mercury. (Normal systolic pressure is below 120 and normal diastolic pressure, measured as the heart rests between beats, is below 80.).  The increased pressure may cause an aortic dissection, in which the heart’s main artery tears.  This requires immediate surgical intervention to stem blood loss resulting in death.

Daily activity can also improve depression amongst Alzheimer's patients and makes it easier to cope with daily tasks. Research has shown that physical activity engages the brain to create new neurons and blood vessels.

Whether we gain, lose or maintain body weight is dependent upon three things: the number of calories: required to maintain life (our metabolism), burned through activity, and consumed.Thus, diet and not exercise is the primary factor in losing weight Obese people can lose weight, probably due to the increased rate of metabolism, by practicing Senobi breathing. This breathing technique, which is simple to learn and only requires 1 minute of practice before each mea. Breathing exercise can also help a benign, enlarged prostate and arrhythmias.

The 5 Tibetans Exercise

 The 5 Tibetan Rites is an ancient exercise system believed to come from Tibetan monks. Based on five yoga moves, these exercises, or rites, give you a renewed sense of energy and vitality by activating and stimulating the seven key energy vortexes, or chakras, in the body, which in turn stimulate all the glands of the endocrine system, (the system that influences almost every cell, organ and function of our bodies).Typically 21 reps are performed of each rite, taking about 15-20 minutes to complete. In this video, 12 reps are performed of each exercise allowing you do it along with the host.

Healthy breakfasts (for people who hate breakfast)

Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast.

From an energy-boosting "apple pie" porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie and sugar-free granola bars, there's something for everyone.

"Creating the habit of eating in the morning is something you can build towards," says dietitian Alison Hornby. "Start off with a light bite such as a piece of fruit or a low-fat yoghurt.

"After a while, your morning appetite will naturally increase and you'll probably find you eat less throughout the day, including snacks."

Research suggests that people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks.

If you're short on time in the morning, think about ways of gaining time by keeping breakfast simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

'Apple pie' porridge

A warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.

Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Scrambled eggs (with optional wholemeal toast)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set with big soft curds. Serve the eggs on the slices of toast, sprinkle over the chives and season with some pepper.

                     

Green smoothie

Smoothies are a great introduction to breakfast if you don't normally have much of an appetite at the "crack of yawn". They're also a good portable option for your morning commute.

Compared with some hardcore green smoothie recipes, our green smoothie is a softer version that is quite sweet and fruity, while still giving you a healthy serving of greens. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Five-minute breakfasts

Sometimes mornings can be a bit of a rush. Make a batch of these granola bars, made with no added sugar, in advance for a healthy breakfast on the go.

Preheat the oven to 200°C (fan 180°C, gas mark 6). In a bowl, mix together the oats, cherries, cranberries and seeds. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated. On a separate plate, mash the bananas into a pulp with a fork, add to the oat mixture and mix well. Spread the mixture into a 30cm x 20cm tin. Bake in the oven for 20-25 minutes. Once  cooked, transfer to a wire rack to cool, then cut into six bars.

English breakfast muffin

Oozing poached egg on a layer of cheese and roast ham – what's not to love about this lower calorie version of the classic English breakfast muffin?

Preheat the grill. Toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle. Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese. Place the poached egg on one muffin half, season with black pepper and top with the other muffin half.

How to Build an Easy, Affordable Home Gym

Many people find it more comfortable, convenient, and affordable to log their exercise time in the privacy of their own house. You certainly don't need a gym filled with fancy equipment and trainers to get in great shape and shed unwanted pounds. For example, I believe that nothing beats a brisk walk outdoors around your neighborhood. Exercising indoors at home is also quite easy, with all the heart-pumping workout DVDs and affordable fitness equipment out there. Simply pick a space in your home and designate it as your at-home gym, then begin to gather a few essentials. With everything you need to get moving right there at your fingertips, you'll never have an excuse to skip a workout.Curious  about how to set up your own home gym? Here are some wallet-friendly basics to consider including

Yoga or exercise mat.

When doing floor exercises, exercise mats provide extra cushion for safer and more comfortable exercise. Use your yoga mat when doing ab work, stretching, floor exercises and Pilates.

3 to 5 pound weights and resistance bands.

Lifting weights is important to building a strong, fit body - it helps you tone your limbs and build muslce, and it's great for your bones and metabolism. If you're new to strength training, start with 2 to 3 pound dumbbells, and slowly work your way up to heavier weights as you develop muscle. Resistance bands are another strength training tool that are a great portable option for using at home and while you travel.

Balance and stability ball.

When you have a stability ball, you have dozens of exercises at your fingertips. This one ball can give you a full-body workout. It's an especially great tool for strengthening your core during sit-ups - or, you can actually sit on it instead of a chair. You'll automatically tighten and tone your midsection, just by sitting there.

Exercise DVDs.

I love fitness DVDs. Not only do they bring a trained instructor right into your home to show you exactly how to do the moves properly (and keep you motivated), but they allow you to mix up your workouts and keep your routine from getting stale. There are so many fun workouts to get your heart pumping. Try Kickboxing, Zumba, Pilates, dance workouts and boot camp DVDs - the list goes on and on!

Beginner yoga and stretching DVDs.

Many people don't consider stretching a workout - but it's actually a very important part of fitness. The more flexible you are, the less likely you are to be injured - and you know what recovery time from an injury can do to your waistline. Have a yoga or stretching DVD on hand to warm up your muscles before a workout and cool them down when you finish. As a bonus, you'll soothe away stress and feel much more limber.

A mirror to check your form.

I can't stress how important proper form is to an effective workout - the wrong form, or using equipment incorrectly, can cause pain and injury - and at the very least, your routine will lose some of it's effectiveness. Without an instructor or trainer around, it's up to you to ensure you are doing every move the right way. Do all exercises in front of a mirror so you can watch your posture and alignment, and make any corrections necessary to keep your body safe from injury.

Listening to the Body: Understanding Pain

A few years ago, I woke up with an excruciating pain in my lower back. Although it was a very limiting pain, I was sure that as soon as I started moving around it would disappear. My denial was based on the scientific fact that movement dissipates tension, although why would I have tension after several hours of deep sleep? I told myself that I had probably slept in a forced posture. However, the day turned into night with no relief.

In the past 17 years I have chosen not to take medication of any kind, except for a few vitamins and supplements, whenever I've felt my body needed them. So, I ruled out using analgesics from the beginning.

The following day not only the pain was still there, it had worsened and it irradiated to my right thigh. I could hardly bend down to put my socks on and when I tried to go for a walk each step felt like a hammer hitting my lower back. My pelvis felt the pulsating squeezing of giving birth, but of course, it was not the case. My medical mind told me I had herniated a disk in my lumbar spine. But what would I do with the diagnosis?

Breathing deeply made the pain grow, sneezing made me agonize. I knew that a doctor would order X-rays or an MRI, which would confirm the diagnosis and localize the lesion with accuracy. After the tests, the doctor would prescribe muscle relaxers and a painkiller, and recommend a hard bed, but taking any kind of medication was out of the question. I had long ago decided not to ingest any chemicals that could disturb the communication between my organs.

I played my relaxation cassettes, administered Reiki to myself and made an online healing request through the Distant Healing Network (the-dhn.com).

I could hardly sit in a chair, so I straddled my kneeling chair, the one I use on my computer workstation most of the day, making frequent pauses to give rest to the muscles in charge of maintaining that posture. I also modified my nutrition to add extra anti-inflammatory foods like tart cherries and natural analgesics like green peppers. I used vitamin C and Complex B to reinforce my connective tissue and support the inner healer in the process of repairing any injured nervous tissue. I took magnesium pills to keep cartilages flexible and muscles relaxed and bought ripe pineapples that are rich in the anti-inflammatory enzyme bromeline.

Although the pain and the muscle spasm were limiting, I knew they served the purpose of protecting my tissues from further damage. That's why I decided to respect the pain. I knew that Reiki and relaxation techniques would keep it within a bearable range and pain would guide my recovery. I knew the pain was a body alert that I needed to listen to. My cousin, for example, after having herniated a disk was prescribed with a strong dose of cortisone and analgesics. His pain was gone in hours and after a few days he felt so well that he decided to play soccer with his vigorous 8-year-old son. Because the body didn't have enough time to heal, he caused himself an even more serious lesion that rendered him in a wheelchair for a while.

In my case, after a few days, the pain was almost completely gone but the spasm continued to protect the spine for several weeks. I avoided driving, running and bearing weight. Rolling on the floor, Tai-Chi-like exercises and mindful moving helped my body take care of the problem while keeping my muscles flexible and relaxed. Still, the body continues to remind me with pain in the same area that I should not bear more weight than necessary, that I should change posture frequently and that pauses are desirable.

Pain Has a Purpose

If the purpose of pain is to protect the body from further damage, we need to listen. Usually, only when the pain is acute and limiting we are forced to pay attention. In most cases, we just ignore the pain as when we have been sitting for hours in front of a computer and the overloaded muscles are asking for a change in posture. Because we ignore pain, our muscles tense and develop spasms, which contribute to deform our posture causing misalignments. If we stop using groups of muscles they will shorten and weaken and in time, unattended areas become vulnerable to injuries.Most of us run looking for medication to alleviate a symptom. But is it really necessary or desirable to counteract a normal defensive bodily response? I believe it is preferable to listen to our body. Forcefully silencing the body cuts our relationship with it.

If necessary, natural therapies such as Reiki, Trager, relaxation techniques and acupuncture will help reduce pain without the undesirable secondary effects of medication. Only in extreme cases should we go for painkillers, and always under a physician's advice.

15 fitness tips to keep your resolutions on track

1.Start small

It's easy to promise yourself you're going to hit the gym six days a week – but harder to do it, especially when the days are short. Aim for three hard days a week – you can use any leftover energy to go shopping or batch-cook some health food.

2.Set definite goals

The more specific, the better. 'Lose fat' or 'Add muscle' isn't very specific - 'Lose 2%' bodyfat or 'Add 2kg of muscle by March' is much more specific, and it'll keep you focused. Even better - set yourself gym targets like a bodyweight bench press or 25-minute 5k. They'll keep you focused, and the body changes will be a nice side effect.

3.Have a plan

If you go to the gym with no idea what you're going to do, you'll waste time once you're there. Pick a plan you're prepared to commit to for at least a month, and stick to it.

4.Be adaptable

The downside of training in January is that everyone's doing it, and if your workout grinds to a halt when the gym's only cable-cross machine is occupied, you're in for a bad time. Be ready to swap in, say, some dumbbell bench, and you're ready to go.

5.Keep a journal

Sets, reps and weights will do, though you can add more detail if you want to. Aim to move more weight, hit more reps, or take less rest between sets every week, and you'll see improvements fast.

6.Use 'finishers'

There's no excuse for neglecting cardio, but it doesn't have to take long. Finish your workouts with a nasty gut-check - an all-out 500m row or 30 burpees as fast as possible will do the trick.

7.Stay accountable

Tell someone you trust your goals - and ask them to help you stick to them. Once you're committed, it'll be harder to quit.

8.Add gradient to the treadmill

A flat treadmill isn’t the same as running in the park. A gradient, even as low as two per cent, will introduce a forward propulsive component, forcing you to work harder and coming closer to simulating ‘real’ running.

9.Breathe properly

‘Most people don’t think about breathing and consequently end up inhaling and exhaling rapidly,’ says former Olympic cyclist John Howard. ‘This stimulates the flight-fight mechanism and is very inefficient. If you can elongate and control each exhalation, you can improve your cardiovascular conditioning.’

10.Stick with it

For most men, what starts off as a new and exciting hobby can seem more like hard work after only a couple of weeks, especially if you don’t see instant results. Rest assured, this is normal. You’ve come this far, so persevere. It usually takes around three months for training to become a habit, and by that time you will start to look and feel better. In the meantime, remind yourself why you’re doing it and reward yourself for sticking with it. A top-quality massage is an example, but even a treat like a takeaway is better than quitting.

11.Think positive

Exercise releases feel-good chemicals called endorphins, so you’ll feel happier and less stressed after a workout. If you really can't face the gym, just tell yourself you'll go for a sauna and a couple of sets of press-up – once you're there, chances are you'll do more.

12.Change one thing at once

Planning to quit fags, booze and sugar at the same time as starting a new fitness regime? You don't have the willpower to make that stick. Change one small thing a week - giving up soft drinks, for instance - and add a new habit when the first one's set.

13.Work as a team

Exercise can be social, and it’s easier to stay motivated if you have a partner or friend to join you. Even saying hello to the regulars at your gym can make it a friendlier place.

14.Do 100 pressups a day

Too busy to exercise? Ridiculous. Do 5 press-ups every 15 seconds for five minutes, and you've done 100 total. Can't manage that? Cut it to 4, 3, 2 or 1…and work up.

15.Visualise success

‘Use all five senses,’ says sports psychologist Michael Sachs. ‘Don’t only see things, but hear what’s going on, smell, taste the sweat in your mouth and feel the steel bar and what’s it’s like to go through the movements. This benefits ordinary people lifting weights as much as it helps elite sportsmen.’

The Secret to Lasting Health, Vitality, and Optimal Weight

The start of a New Year is a time for resolutions. It is a time for making new plans and setting goals, a time for putting your ideas into action. One of the most common resolutions people have is to improve their health. They look to eliminate bad habits, start a new diet, eat better, or exercise more. Although well intentioned, people often neglect the number one factor to consider when trying to improve health and achieve lasting weight management: despite the food you put in, it’s what happens inside that counts.

The Problem with Most Weight Loss Programs

Many diet programs today are based solely on calories. Yes, even those that call them “points”, “blocks”, “menu exchange items”, or something else, are essentially based on calories IN (food) versus calories OUT (exercise). While it is true that the balance of caloric intake and output is important for proper energy usage and metabolism, it does not offer the whole picture. Proper weight management (and more importantly overall health and vitality) rely on more than just food and exercise.

What you put on your plate is not necessarily an indicator of caloric intake and health. Weighing and measuring food, watching portion sizes, and choosing the “right foods” doesn’t guarantee proper levels of nutrient uptake. They are only a measure of the weight and type of foods that you put into your body. What does matter is what happens to the food once it enters into your system.

Forget “You Are What You Eat”, You Are What You Digest, Absorb, and Assimilate

In order for an organism to thrive, it must be able to efficiently digest and absorb nutrients and effectively excrete waste products. Once the food enters your body, a chain of events must occur for that food to be broken down into individual components to provide nourishment and energy to the body.

Each of the organs of the digestive system must play its role. Stomach, small intestine, liver, gallbladder, pancreas, and colon all play a part in this symphony. A kink in any part of the chain weakens the whole process and can lead to some disastrous results.

In Canada, millions of people suffer from chronic gas, bloating, stomach pain, and other digestive complaints. In the past 20 years it has been recorded that about 1 in 5 people suffer from Irritable Bowel Syndrome. Pharmacies and grocery stores are full of antacids, laxatives, fiber supplements, pain relief pills, etc. Yet, every day, more and more people suffer from these types of issues.

Low moods, joint pain and stiffness, and weakened immunity are all the result of a weakened digestive system. How does digestion relate to depression, arthritis, and the common cold? Here are some lesser known (though incredibly important!) facts about your digestive system:

The greatest number of serotonin receptors (upwards of 65%) are housed in your intestinal tract – NOT in your brain. These are the chemicals that are often low in people with depression. Selective serotonin-reuptake inhibitors (SSRIs) are some of the most commonly prescribed drugs for mood disorders.

Approximately 60-70% of your immune system is housed in your digestive system. Your digestive system is the first line of defense for invading microorganisms. A weakened digestive system means a greater occurrence of disease and infections

Proteolytic enzymes (protein-digesting enzymes) produced in the pancreas are powerful anti-inflammatories. A decreased production of these enzymes due to poor digestion means more aches and pains

Your greatest organs of detoxification are those of the digestive system – the liver and large intestine. Compromised digestion means that these organs have to work overtime, and can become clogged and overworked. This leads to a backup of toxins in the body, which weaken the immune system, decrease energy production, and can affect every organ and system in the body.

Experts believe that the number one cause of internal toxicity is undigested food.” – Dr. Patricia Fitzgerald, The Detox Solution

Until digestion is normalized, optimal health and ideal weight cannot be achieved. A weakened digestive system means that the body will be unable to receive all of the nutrients it needs for healthy metabolism. In addition, the body will hold more weight in the form of undigested food if it is unable to break down and eliminate the food.

Reestablishing nutrient uptake through a strong digestive system is the key to lasting weight loss. A good flow of nutrients and essential factors for metabolic balance will ensure that the body receives the correct amount of essential vitamins, minerals, amino acids, and other factors required for metabolism and energy usage, as well as the elimination of wastes, of which the buildup leads to accumulated weight gain.

If you have resolved to improve your health in 2009 think of your digestive system. A strong, well-functioning digestive system if the secret to health, vitality, and weight management!

Weight Loss Tips for Optimal Health and Nutrition

Running woman We’re not talking “dieting” here, we’re talking about skipping all those fad diets and utilizing time-tested weight loss tips to help you obtain optimal health and nutrition that will pay dividends for a lifetime. Some of these tips you may have heard before, some may be new. But in our opinion, these are the best of the best weight loss tips and a guide that you can easily follow throughout your life.We know that everyone’s bodies are different; in size, shape, muscle mass, metabolism, etc. So some of these tips will impact people in different ways but, overall, the following tips are guaranteed to have you living a healthy, well balanced life.

Tip #1: Drink 15 glasses of water each day. Drinking water helps flush out toxins and fats. Use an app to track your water or invest in a nice bottle and remember how many times to refill it throughout the day.

Tip #2: Hydrate before each meal. You’re already drinking 15 glasses of water a day, right? Have two of those glasses directly before eating each meal.

Tip #3: Eat a protein-rich breakfast. We all know that breakfast is the most important meal of the day, but pay attention to what you’re eating. Include protein, like egg whites, cottage cheese, or Greek yogurt, to satisfy your appetite and keep you fueled throughout the morning.

Tip #4: Eat fiber throughout the day. Not only does fiber help our body’s maintain healthy digestion, it can also help lower cholesterol and control blood sugar levels. Include fibrous fruits, vegetables, legumes, and whole grains in your diet for optimal digestive health.

Tip #5: Avoid packaged foods on the go. Stick with whole, natural foods even if you are at a convenience store. In most cases, packaged foods are high in sodium, they contain hidden ingredients you can’t say (therefore, you don’t know what they mean), and, in all honesty, they don’t taste very good. If you are in a situation where you need something quick– grab a piece of fresh fruit, a bag of high-protein mixed nuts, or a plain yogurt. These foods will leave you energized instead of feeling empty.

Tip #6: Stay away from refined sugars, refined flour/refined grains. Many times you find these in packaged foods so we’re doing ourselves a favor by staying away from them. But what about making goodies at home? Instead of using white sugar, sweeten your recipe with local honey or maple syrup. Instead of all purpose flour, use a gentler grain like spelt or go gluten free with rice flour.

Tip #7: Eat four to five smaller meals throughout the day. Many times, with so many hours between our meals we tend to overeat during meals. By having more frequent, small meals throughout the day we’re less likely to experience that hunger feeling. In addition, frequent meals boost metabolism and helps to control blood sugar levels..

Tip #8: Keep track of what you eat. Stay on track and avoid “mindless eating.” We like mobile apps like MyFitnessPal or LoseIt for easy entry and keeping track of caloric intake as well as nutrition guides.

Tip #9: Be conscious of food portions. A simple way to be mindful of portion control is to divide your plate properly. Automatically fill half of your plate with plenty of fresh vegetables and fruit. The other half of your plate should be divided between whole grains, or healthy starches, and lean protein for a balanced meal.

Tip #10: Turn Off the Television. Don’t be a couch potato! You will ultimately eat more because watching TV distracts you from what is on your plate. Gather with family or friends for a healthy meal and quality time together. Whether it’s the mindless sitting or the tempting commercials, the more you watch the more likely you will continue eating.

Tip #11: Exercise. We all know it! What more can be said? Incorporating activity into your daily life will not only keep you fit, it will contribute to overall health. So mix up your routine: In the summer go swimming or hiking; in the winter try cross country skiing or early morning yoga; and always walk more!

Tip #12: Get plenty of sleep. Better sleep can help with your mood, your weight, your health, and with intimacy. It is recommended to get 7-8 hours of sleep per night, so shutdown the computer, turn off the TV, and go to bed an hour early tonight to feel rejuvenated in the morning.

Tip #13: Shift your focus. As you’re focusing on staying healthy for life and a successful diet for weight loss don’t focus on the unhealthy foods you’re removing from your diet; instead focus on the nutritious foods you’re adding. Make a mental switch to focus on including the recommended 5 to 9 daily servings of fruits and veggies.

Tips:Foods To Avoid For Acne

Nearly 85 percent of people have acne at some point in their lives, making acne the most common skin disorder in the US.1 While acne typically begins during puberty, it's not restricted to adolescents and may impact any age group – even into your 50s and beyond.While not physically dangerous, acne can take a considerable psychological toll. Some sufferers become so self-conscious and embarrassed that their professional and personal lives suffer, leading to increasing feelings of alienation, depression, and social withdrawal.Americans spend more than $2.2 billion every year on acne treatments, including prescription and over-the-counter products.

Desperate to Clear Your Skin? Stop Eating Gluten and Grains

If you have acne, you should try eliminating gluten and other lectin-containing foods, although I actually recommend that everyone following my beginner nutrition plan eliminate all gluten from their diets.Among the most important to avoid are those grains that contain the sticky, hard to digest prolamine proteins, such as wheat, barley, rye, and yes, even oats, rice, and corn. However, I don't recommend you stop there.

Avoid All Grains (and Sugar) If You Have Acne

When you eat grain carbohydrates and sugar/fructose, it causes a surge of insulin and insulin-like growth factor called IGF-1 in your body. This can lead to an excess of male hormones, like testosterone, which cause your pores to secrete sebum, a greasy substance that attracts acne-promoting bacteria. Additionally, IGF-1 causes skin cells known as keratinocytes to multiply, a process that is also associated with acne.

Why Optimizing Your Gut Health May Help with Acne

When you clean up your diet as described above, your gut health will naturally improve. You can further support it by consuming fermented foods regularly, to encourage the growth of beneficial microorganisms, which will benefit your skin health in multiple ways.

Controlling Acne Takes a Whole-Body Approach

Your skin is your body's largest organ, and an organ of elimination (e.g. sweating), which is why problems on its surface are often a sign of underlying issues. Your complexion is a reflection of your overall health, which is why topical (or worse, systemic) acne drugs will not heal the problem (and may result in serious side effects). Treating acne takes a whole-body approach that will nourish and heal your skin from the inside out, so don't forget to incorporate these essential factors into your acne-busting plan:

The Myth of High-Protein Diets

MANY people have been making the case that Americans have grown fat because they eat too much starch and sugar, and not enough meat, fat and eggs. Recently, the Dietary Guidelines Advisory Committee lifted recommendations that consumption of dietary cholesterol should be restricted, citing research that dietary cholesterol does not have a major effect on blood cholesterol levels. The predictable headlines followed: “Back to Eggs and Bacon?”

But, alas, bacon and egg yolks are not health foods.

Although people have been told for decades to eat less meat and fat, Americans actually consumed 67 percent more added fat, 39 percent more sugar, and 41 percent more meat in 2000 than they had in 1950 and 24.5 percent more calories than they had in 1970, according to the Agriculture Department. Not surprisingly, we are fatter and unhealthier.

The debate is not as simple as low-fat versus low-carb. Research shows that animal protein may significantly increase the risk of premature mortality from all causes, among them cardiovascular disease, cancer and Type 2 diabetes. Heavy consumption of saturated fat and trans fats may double the risk of developing Alzheimer’s disease.

A study published last March found a 75 percent increase in premature deaths from all causes, and a 400 percent increase in deaths from cancer and Type 2 diabetes, among heavy consumers of animal protein under the age of 65 — those who got 20 percent or more of their calories from animal protein.

Low-carb, high-animal-protein diets promote heart disease via mechanisms other than just their effects on cholesterol levels. Arterial blockages may be caused by animal-protein-induced elevations in free fatty acids and insulin levels and decreased production of endothelial progenitor cells (which help keep arteries clean). Egg yolks and red meat appear to significantly increase the risk of coronary heart disease and cancer due to increased production of trimethylamine N-oxide, or TMAO, a metabolite of meat and egg yolks linked to the clogging of arteries. (Egg whites have neither cholesterol nor TMAO.)

Animal protein increases IGF-1, an insulin-like growth hormone, and chronic inflammation, an underlying factor in many chronic diseases. Also, red meat is high in Neu5Gc, a tumor-forming sugar that is linked to chronic inflammation and an increased risk of cancer. A plant-based diet may prolong life by blocking the mTOR protein, which is linked to aging. When fat calories were carefully controlled, patients lost 67 percent more body fat than when carbohydrates were controlled. An optimal diet for preventing disease is a whole-foods, plant-based diet that is naturally low in animal protein, harmful fats and refined carbohydrates. What that means in practice is little or no red meat; mostly vegetables, fruits, whole grains, legumes and soy products in their natural forms; very few simple and refined carbohydrates such as sugar and white flour; and sufficient “good fats” such as fish oil or flax oil, seeds and nuts. A healthful diet should be low in “bad fats,” meaning trans fats, saturated fats and hydrogenated fats. Finally, we need more quality and less quantity.

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My colleagues and I at the nonprofit Preventive Medicine Research Institute and the University of California, San Francisco, have conducted clinical research proving the many benefits of a whole-foods, plant-based diet on reversing chronic diseases, not just on reducing risk factors such as cholesterol. Our interventions also included stress management techniques, moderate exercise like walking and social support.

We showed in randomized, controlled trials that these diet and lifestyle changes can reverse the progression of even severe coronary heart disease. Episodes of chest pain decreased by 91 percent after only a few weeks. After five years there were 2.5 times fewer cardiac events. Blood flow to the heart improved by over 300 percent.

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Larry 2 days ago

Dr. Ornish is one hundred percent spot on about plant based nutrition but just try staying on his restrictive diet regime for more than a...

August Wright 2 days ago

Brilliantly researched article, Dean Ornish! You should be our next President!We need fearless leadership to immediately improve our...

NE 2 days ago

Why does the NY Times (and others) continue publishing misleading titles? Maybe there's a myth surrounding protein because we are...

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Other physicians, including Dr. Kim A. Williams, the president of the American College of Cardiology, are also finding that these diet and lifestyle changes can reduce the need for a lifetime of medications and transform people’s lives. These changes may also slow, stop or even reverse the progression of early-stage prostate cancer, judging from results in a randomized controlled trial.

These changes may also alter your genes, turning on genes that keep you healthy, and turning off genes that promote disease. They may even lengthen telomeres, the ends of our chromosomes that control aging.

The more people adhered to these recommendations (including reducing the amount of fat and cholesterol they consumed), the more improvement we measured — at any age. But for reversing disease, a whole-foods, plant-based diet seems to be necessary.

In addition, what’s good for you is good for our planet. Livestock production causes more disruption of the climate than all forms of transportation combined. And because it takes as much as 10 times more grain to produce the same amount of calories through livestock as through direct grain consumption, eating a plant-based diet could free up resources for the hungry.

What you gain is so much more than what you give up.