How to Stay Motivated During Winter

Yes, its getting a bit chilly in Melbourne town and of course we're all tempted to press the snooze button and sleep through our alarms. When the weather’s chilly, we slide into our comfort zone, hide under the covers, and seek comfort foods!
Remember, your great summer body is forged during winter. Otherwise you come out of winter out of shape and simply spend the warmer months getting in shape!.....Its ALL about CONSISTENCY. And most of its psychological, so here's a few tips to hep you stay on track with your fitness goals when all your instincts tell you to roll over and go back to sleep.

1.What's your “why”

Why do you workout? Whether its to be a more active parent, to challenge yourself, boost your focus for work, to feel good about yourself, or to gain some ”you” time, take a moment to reflect on exactly why you workout in the first place, then remind yourself of it every time you feel like letting up. Its the same if you exercise simply because it’s a core part of who you are, or just because you love it.

2. The Plan

Like most things to be successful, sit down and plan your exercise like you would any appointment. Grab your calendar plan your training schedule. If you don’t, it’s very likely you’ll give in to temptation and stay in bed! Remember to be specific…

• If you’re going to commit to 3 x sessions per week, book them in advance and put them in your diary. Then get excited about them!

Remember: Consistency wins every time. Committing to 3-4 good quality sessions per week and actually showing up to them is way more motivating than aiming for 6 days per week and falling short of your benchmark every time. Set realistic goals that allow for a few sleep-in days and you’re more likely to stick with the plan.

Mix it up

This is more important now than at any other time of the year. Why? Because to keep the endorphins flowing and feel like you’re still connecting with the world around you as the days get shorter, getting outdoors for a few sessions each week is super important but at the same time, if you have to head out into the cold every day, it’s likely to wear you down. Find the right balance between indoor/outdoor for you and if even that’s getting tired, try a whole new style of workout to keep your motivation up.

Get sneaky

If you’re a morning exerciser but literally can’t stop snoozing, put your alarm clock or phone across the other side of the room, forcing yourself to get out of bed to turn it off. We all know actually getting out from under the covers and getting moving is the hardest part, right? Once that’s done, it’s ON!
Another trick that works  is to lay out your gym gear before bed – shoes and everything. When you wake up, you don’t think “I need to train”, you just think “I need to get dressed”. Once you're dressed, you're up so might as well train… right!

Dress for success

Whether you train outdoors, or just need to navigate the distance between home and the gym in comfort, you need to get a puffer jacket for winter. Seriously, when you have one of those things waiting for you, it’s like getting out of one doona and into another one… it’s child’s play!

Have a go-to home workout on hand

Because there are always going to be “those” days when your gym, bootcamp, or run session just isn’t going to happen. Even if it’s something as simple as 50 reps each of 5 of your favourite exercises (squats, pushups, lunges, rows, burpees work a treat), something’s WAY better than nothing, even if it’s just a quick hit-out to clear your head and fire up your metabolism for the day.

Last but not least… make consistently good food choices

Some people forget the cold weather only hangs around for 3-4 months, then the sun’s out again and we’re back in beach mode. That’s such a short period of time to be all rugged up for, but plenty of time to pack on a few winter KGs… and there’s nothing less motivating than starting all over again with your fitness and body goals every single springtime!
It’s ok to relax a little, but employ the 80:20 rule and make sure you’re making good nutrition choices day in, day out. Greens, veggies, fruit, lean protein and good fats need to be on the menu every day and only once the good stuff’s made its way into your belly, should you even consider the naughtier options. Your immunity will thank you for it and so will your waistline.


Source: Agoga.com.au

Do you know the importance of keeping your body in an alkaline state?

Alkaline vs Acidic – Why You Should Care

Have you ever had a doctor tell you that a particular ailment or sickness is due to your pH being out of whack? Well pH is the level of acidity or alkalinity in a substance at any given time, and there’s an acidic/alkaline balance that has to exist for certain metabolic processes to take place, especially in our own bodies.

Your body’s blood pH should be between 7.365 and 7.45, but that balance certainly changes given a diet based too heavily in predominantly acidic or predominantly alkaline foods. It also changes due to stress, immune reactions, and any other process that deprives cells of oxygen.

To put it in perspective, the pH scale runs from 0 to 14, with 7 being neutral. Actually, pure water has a pH of 7. Foods above 7 are alkaline, and foods below 7 are acidic – where do you think a majority of your diet sits on the pH scale?

Acidic forming foods

Acidic foods (which often may create symptoms that mimic acid reflux) include  refined sugar, chocolate, peanuts, wheat flour, white flour, beef, shell fish, cheese and dairy, processed foods , beer, and soft drinks.  Basically the majority of the typical American diet!

What happens when we consume an acidic diet?

First and foremost, disease THRIVES in an acidic state and are less likely to live in an alkaline state. When we consume a predominantly acidic diet, we run the risk of acidosis. The body becomes too acidic and as a result, is forced to utilize its own alkaline mineral resources to maintain livable pH levels.
These minerals include sodium, potassium, magnesium and calcium – your body is literally stripping itself of these minerals just to establish balance, neutralize the over-abundance of acid, and safely remove it from the body! As a result of acidosis, you may start to experience a build-up of acid in the cells, which then decreases energy production in those cells.
Decreased energy production leads to an inability of the body to repair damaged cells and detoxify heavy metals, and you become more susceptible to both chronic fatigue as well as an increased incidence of disease (cancer tumors thrive in an acidic environment).
To make it simple, if you drink one can of soda it takes 32 8oz glasses of water to neutralize it.  So just imagine what happens if you don’t drink enough water! Now your body has to neutralize the soda so what does it do?
Well, since calcium is high in pH, its pulls it from your bones if you aren’t eating enough mineral rich food.  This may lead to decreased bone density, osteoporosis, and/or arthritis.
Think of your body as a car; if you don’t use the right fuel in your car, it isn’t going to run very well.  The SAME goes for your body!

OK, what should I do about it?

First, don’t panic! It’s not too late to change our ways and establish the consistent homeostasis that keeps us healthy! We need to focus on maintaining a proper balance, and to do that, it’s suggested that at least 60% of your diet be of alkaline-producing foods.


However if you’re already in the midst of experiencing acidosis, a corrective diet will consist of 80% alkaline foods until a better balance is achieved.  In addition to healthy eating consider adding a greens supplement as that will greatly improve your alkalinity.

Alkaline Forming Foods

Some examples of alkaline forming fruits are lemons, oranges, cherries, dates, figs, nectarines, pears, watermelon, apples, bananas, and avocados.

Some examples of alkaline forming vegetables are jicama, kale, sweet potatoes, cabbage, cauliflower, celery, capsicum, beets, eggplant, cucumber, lettuces, mushrooms, squashes (including pumpkin), greens, and most herbs and spices.

Instead of heavy condiments and sauces, use alkaline options such as ginger and garlic in your cooking!
Instead of frozen vegetables (more acidic), get to your local farmers market for fresh, organic options! Eliminate anything out of a can or a box, including most of the options in the freezer aisle.  Do that, and you’ll be eliminating a lot of acidic forming foods from your diet.

Wrap-up!

The goal here is to help you recognize how certain foods affect your body and contribute to the way you feel every day. Of course we all know that junk food and processed food is a big no-no, but it’s also important to recognize that the balance you establish internally plays a direct role in basic metabolic processes – I’m talking hair and skin and nails and basic bodily functions people!

The acidic/alkaline balance has a HUGE influence in the choices I make every day. I like knowing which foods are acidic (there are a million lists online, some better than others), and therefore knowing that I need to make a concerted effort to make sure I eat alkaline-producing options alongside them.  Take the time to make this knowledge a priority, and your body will certainly thank you for it, especially in the long run!

I know you have heard of superfoods and I am sure you understand that they are good for you. Ever wondered why? Some of these foods serve multiple purposes. Some can fight off disease, keep you younger, improve memory, boost your immune system and increase the funds in your bank account. Well, okay maybe that last one is a little far fetched but that was only to make sure you were really paying attention
To simplify things, I have listed these foods below along with what makes them super. Most of these foods are things we already eat. If we eat them more or replace other less nutritious foods with the superfoods, this will help us to live longer, remain young, beautiful, healthy, and keep our weight under control.
These superfoods are not listed in any particular order. So dive in wherever you want and start incorporating these foods into your diet!
Walnuts
A mere 14 walnut halves has more than twice your daily does of alpha-linolenic acid (ALA). This omega-3 fat has been shown to improve memory and coordination. They have also been said to reduce the risk of developing coronary heart disease, diabetes and cancer.
Quinoa
This grain is one of the best whole grains you can eat. It is high in protein, fiber, iron, zinc, vitamin E, and selenium. It has been boasted as a grain that can help control weight and lower the risk for heart disease and diabetes. It is pronounced "keen-wah".

Brussels Sprouts
These mini cabbage looking veggies have more glucosinolates (a compound that combats cancer and detoxifies our bodies) then any other vegetable. What an incredible superfood!
Kiwi
Italian researchers found that kiwis reduce asthma related wheezing. This is due to its vitamin C content. One kiwi has 110% of your vitamin C requirement for the day!
Asparagus
A half cup of asparagus supplies 50% of your daily vitamin K, which is great for bone building. In addition to this, it also serves up a third of your daily folate requirement and it acts as a natural diuretic that eliminates bloating!
Brazil Nuts
Brazil nuts have more selenium than any other food. Eat one nut and you have met your daily requirement. Selenium is a mineral that has antioxidant properties and may also help protect cells from damage.
Blueberries
These little blue berries improve memory by protecting your brain from inflammation and boost communication between brain cells. They also are the best source of antioxidants among all the berries. They are rich in vitamins, phytochemicals, and fiber. Oh ya, they are also delicious!

Swiss Chard
These dark vegetables are full of Vitamin A, C, K, and add fiber, calcium and other minerals to the list.
Pumpkin
Pumpkin helps lower the risk of various cancers which include lung, bladder, cervical, skin, colon, and breast. Pumpkins are loaded with nutrients for healthy, glowing and youthful skin. You can even make a homemade mask with pureed pumpkin.
Wild Salmon
Wild Salmon is said to lower the risk of heart disease and cancer.
Sprouts
Sprouts are very nutritious. Sprouts are a great source of protein and vitamin C. Sprouts are full of living enzymes that are lost when we cook our foods. Since sprouts are so high in these enzymes they are much easier to digest then from the seed or bean they originated from.
Peaches
Aside from peaches being so tasty, they do wonders for constipation and digestion. People who suffer from either may prefer a peach over a gritty and grainy beverage!
Pomegranates
Pomegranates can have up to seven times more antioxidants than green tea! In addition, they fight cancer and reduce blood pressure.
Mushrooms
Mushrooms have several medicinal uses. Mushrooms can control blood pressure, lower cholesterol, and fight cancer. It has been said that women who eat just one mushroom a day reduce the risk of breast cancer.

Green Tea
Just one cup of green tea a day can help fight cancer, aid in weight loss and battle against strokes.
Grapes
Grapes can improve circulation, strengthen your eyes, fight cancer and help prevent kidney stones.
Chia Seeds
These seeds are rich in omega 3 fatty acids and protein. They provide a good dose of healthy fats and fiber. They also have the ability of absorbing 9-10 times their weight in water which makes them ideal for hydration with runners. Put a couple of tablespoons of chia seeds into your water bottle and wait 5-10 minutes while they gel up. Drink up and then head out for your run and I bet you will have more stamina! I always notice I have a better run after gulping down a bottle of water plus chia gels! They also are great for controlling blood sugar.
Well, that is my list for now but this is definitely does not contain all of the amazing superfoods you can include in your diet. You don't have to go buy all of these foods right now and eat everything tonight. Just try to incorporate some of them into your life and the lives of your loved ones!

Cardio certainly has its place in every fitness program but it should be a part of a balanced program including cardio, strength training, and a healthy diet.
The key to losing body fat and keeping it off is strength training. Lean muscle is the driving force behind your metabolism and the only way to increase your metabolism or burn more calories at rest, is to increase lean muscle through strength training. For the women that are afraid to get "too bulky" from strength training that is simply a myth.
When most people think of strength training and the results it yields, they think of the heavily muscled bodybuilders that plaster the covers of magazines such as Muscle and Fitness. The models that grace the covers of those magazines are simply models that are hired to sell magazines and not a realistic result of someone who strength trains a few times a week to get healthy.
So in order to truly rev up your metabolism and get rid of body fat once and for all, there's really no substitute for resistance training. This type of training tends to be overlooked by newbies because it is believed that building muscle won't help you lose weight. Nothing could be further from the truth!
Muscle Burns Fat
The more lean muscle mass you have, the less fat you will have. The reason for this is that muscle actually burns fat. Muscle helps the body burn calories for hours after a workout. Studies have shown people who lift weights have an even lower fat mass percentage than those who do aerobic exercise alone.
Muscle Builds Strength
Most people don't stop to consider that the more strength you have, the less likely you may be to get injured. Of course, that doesn't mean you should over do the weights because this can also injure you. But, if you are an avid runner, cyclist or swimmer it might make sense to lift some weights so your body is stronger and can perform longer and more efficiently without getting injured.
Muscle Reshapes The Body
What if you just dropped fifty pounds through diet and a nightly jog through your neighborhood but when you look in the mirror, things still jiggle and you still carry weight in the same spots you always did? The best way to change this is to shape your body through building muscle. This will tighten, firm, tone, and target those trouble spots that you just can't seem to get rid of.
Muscle Fights Disease
The highest numbers of women who get osteoporosis in later years are ones of slim build. Doctors always say that one of the best ways to fight this debilitating bone loss is to do weight-bearing activities, which increase bone density. Muscle has also been shown in major studies to fight the onset of type two diabetes, build the heart muscle to fight heart disease, and even help those who suffer from arthritis to be more symptom free.
Muscle also supports overall immunity. This is because muscle supplies the immune system with the disease-fighting amino acid glutamine. So, the more muscle you have the more glutamine is supplied to the immune system.
But the best news is that all of this can be accomplished without ever stepping on a treadmill or elliptical machine again? Millions of Americans have spent hours and hours per week on the treadmill trying to lose weight. Even more have struggled on the elliptical trainer, bike, stair stepper, and versa climber. But few, if any have dropped any pounds and kept them off.
Then there's spinning, Cross country skiing, Tae Bo, long walks in the spring and summer and numerous other well-intentioned activities like Aerobics class, Stepping, Hiking, Swimming, Snow shoeing, Rowing, Salsa Dancing and even Sweating to the Oldies that did not help keep the pounds off.
The reason is both shocking and completely true: cardiovascular exercise alone won't help you lose the weight and keep it off. I know you've been told thousands of times that cardiovascular exercise is the key to weight loss! That's what we were all told. But that was simply the wrong advice.
I ask my patients all the time, "How are you exercising to lose weight?" Most answer, "Cardio." I ask them, "Is it working?" They say, "Well, no, but I just need to do it more often and for a longer period of time." If something isn't working, you are going to do more of it? You keep doing the same thing over and over again and expect a different result? Albert Einstein had a name for this type of logic: insanity.
Cardio is mindless. You hop on the treadmill, jump on the bike, or step on the elliptical trainer, turn on the TV or pop in the earphones of your iPod, flip through your favorite magazines, and off you go... to nowhere fast. What are you accomplishing? Absolutely nothing, except a Zen-like trance, during which you could just as easily meditate on the mantra that Mindless Exercise Yields Forgettable Results.
After 35 years of experience in clinical practice, I am convinced that cardio kills. It kills your weight loss plan, your joints, your internal organs and immune system, your body composition, your time and, most of all, your motivation to stay committed to losing weight.
But there is one thing that cardio doesn't kill: your appetite. The more cardio you do, the hungrier you get. You burn a few measly calories, and then you eat twice as many afterward. The result? More weight gain and usually lots of it.
So, you ask, if cardio kills, what actually works? Well, first and foremost to be perfectly clear, exercise is essential to weight loss. Without it, you are doomed to fail. Don't think you are getting off the hook by going cardio-free. You must exercise, but you must do the right kind of exercise to see and feel the results you are looking for. By committing to a mere eight weeks of the right exercises, in the right order, consistently, you'll be amazed at what you can achieve and maintain.
During this time, choose anaerobic endurance training. Choose any activity - body weight resistance-training, weight training, skipping, swimming, cycling or running and exert for short periods followed by short periods of rest. By increasing the intensity and varying the duration of each interval according to your own program, you can lead your heart and lungs to transform and stay fit and strong.
While long-distance and long-duration cardio causes your heart and lungs to shrink, short bursts of activity (it can be as simple as climbing a flight of stairs at your best speed) builds up reserve capacity in your heart (a great way to avoid a heart attack) and triggers the expansion of your lungs. Not to forget stripping your body of all fat.
This kind of activity will promote "after burn". As soon as you finish exercising, your body starts burning fat to replace the carbs that you used up during your workout. After a while, your body will slow down making fat altogether. It simply will not need fat as a fuel for your exercise anymore!
Calories In - Calories = Your Present Body Weight
We all know what food and activity are but what few are even aware of resting metabolism? Your resting metabolic rate is the number of calories that your body requires on a daily basis if you stay in bed all day, doing nothing. Approximately 60 to 70 percent of your daily caloric expenditure goes toward your resting metabolic rate. It includes the functioning of vital organs in your body (such as the heart, lungs, brain, liver, kidneys, and skin), temperature regulation, and -- most important to our discussion -- your muscles.
Now I've heard people tell me I can't lose weight because I have a bad metabolism. But the heavier you are, the more your heart, lungs, liver, etc., have to work because of the additional size. So if you are overweight, realize you have a higher metabolism than you would have if you were lighter.
Research shows that building and maintaining muscle can speed up metabolism. This research goes on to say that "muscle burns ten to twelve times the calories per pound each day that fat does. You're boosting your metabolism not just during exercise but all day."
If muscle burns ten to twelve times the calories per pound that fat does, and most research shows that fat burns 2 to 3 calories per pound per day, then muscle must burn between 20 and 36 calories per pound per day. Tufts University states that strength training has the potential to increase your metabolism by as much as 15 percent.
Strength training is the key to weight loss because it is the only way to maintain and build lean muscle, which boosts your metabolism. Muscle is natural and aesthetically pleasing to the eye, and it is the key to weight loss. In order to lose weight, you need to create a caloric deficit, which means you have to take in fewer calories than your body requires for metabolism and daily activity.
There are four ways to achieve a caloric deficit:
1. Eat less.
2. Increase your activity.
3. Elevate your basal metabolic rate.
4. All of the above - also known as "Cardio Alone Won't Work".

By Dr. Richard A. DiCenso

How exercise affects attitude

Have you ever been in a bad mood for no reason? I think we've all had days where we wake up on the wrong side of the bed. Maybe you feel you didn't get enough sleep or maybe things are just not going the way you want them to go in your life. A good solution is to get a good workout in! Workouts have been proven to increase your mood.
Working out increases our endorphins and has proven effects on putting us in a better mood! Just 30-60 minutes of exercise a day can make you a happier person.  Exercise doesn't just physically give us a boost but it mentally helps us as well. You don't always have to go to the gym to get a good workout in. Try going for a walk in the park and take your dog with you for company. Or maybe an outdoor project with your special someone can boost your mood and your relationship. Being outside and appreciating the beauty all around us helps to make us happier and grateful.
Exercise can help us clear our mind of every day stressors. Sweating it out and listening to good music helps to make your workout more enjoyable.
Working out with a friend can also improve your mood. You can have fun getting fit together and strengthen your workout and bond. Studies have shown that people who workout with others are more likely to stick to their daily workouts. It helps us be accountable for getting to the gym. We are more likely to go if we know someone else is depending on us going that day. It can also give you something to look forward to during the day if you workout later in the evening.

Boredom is the number one killer of people who cancel their gym memberships each year. Many people stop going to the gym because of boredom. I always try to find new ways to challenge myself and keep exercise fun. I try to weight train and do cardio at least five days a week. I will also throw in a fun class during the week such as boxing or yoga. I enjoy doing group classes where I can get new ideas and be encouraged by others who want to be healthy. It is important to surround yourself around people who encourage you and help you to achieve your fitness goals.
It also helps to push yourself a little harder each time you workout. This also creates a sense of accomplishment and happiness. You never know how far you can go until you try. The first step is trying and committing to being the best that you can be. I encourage you to keep exercising and eating healthy because your hard work will pay off. It is important to be more physically and mentally fit and it shows in every area of our lives. There are many reasons for being fit ranging from my health, my family, confidence, and happiness.
Many people think that success is the key to happiness, however it is the other way around. Happiness is the key to success. When we are happy we tend to attract more happiness into our life. It isn't money that brings happiness. Without our health we could never enjoy things that money may buy. Even more so, money can never mean more to us than our health, family, friends, and self worth. If it does, you may want to rethink your priorities. I challenge you to stick to your workouts and I promise you'll feel happier and more accomplished every time. The workouts don't get easier, you just continually get stronger.
Make yourself proud. Don't go another day wishing you could be healthier and happier. You have the power every day to CHOOSE to make yourself what you would like to be. Choose happiness and a healthy lifestyle. Empower yourself to start living your best life now!

10 Superfoods To Live a Slimmer, Longer And Better Life

Super-what you might be asking?

Superfoods? What on earth are those? Sounds like some scammy supplement you’re trying to sell me!

Actually, superfoods are food that are incredibly high in a couple compounds that have been shown to dramatically help you fight disease (like cancer), boost your immune system (bye bye colds!), and provide vitamins and minerals in much higher concentrations than normal.
But first, what are these foods actually giving you?
Well, as it turns out there are a couple of goodies typically in super foods:

• Antioxidants (help fight free radicals which are disease and cancer causing)
• Polyphenols
• Phytochemicals (help fight inflammation and cancer)
• Elevated levels of nutrients and vitamins

Superfoods will help you have more energy throughout the day, sleep better, and recovery from injury or illness quicker.
Again, these should all be part of a lifestyle that involves a proper diet,  a little bit of physical activity, and a schedule full of things that make you happy.  It’s the combination of many factors that promote optimal health, and not just adding a superfood or supplements to a poor diet.

The Top Ten

In regard to these superfoods, the cool thing about them is that you can generally eat as much as you want without worrying about adverse health effects.
The one exception to that rule would be red wine. Please don’t become an alcoholic and say to your friends “But it’s a superfood!!!” A glass or two a night with dinner is fine.

1.  Berries (Blueberry, Strawberry, Raspberry, Blackberry)

Berries (in this example, blueberries), contain a whole host of micro-nutrients, vitamins and pigments that are currently under research for their role in reducing inflammation and the risk of cancer.
Some studies in rats showed that blueberry has helped with reducing brain damage after stroke, regulates blood pressure, and helps lower cholesterol and blood lipid levels.
When the season rolls around, make sure to stock your fridge with as many as you can get!

2. Hot Peppers (Chili Peppers)

Hot peppers are great sources of Vitamin C, beta carotene, folic acid, magnesium, and many other minerals.
A study published in the British Journal of Medicine found that regular chili consumption helps fight the progression of heart disease.
Capsaicin – the compound responsible for the incredible spice in Chilis – has been studied extensively for it’s anti-cancer properties, and in particular, prostate cancer.
So how do you pack the maximum punch for the minimum investment? The hotter the pepper, the more capsaicin there is in it.
What about stomach ulcers from eating hot chilis? Actually, it’s a common myth that eating extremely hot peppers will burn a hole in your stomach. The opposite is in fact true – the intense heat stimulates the release of mucus and alkaline enzymes in the stomach to protect it. Win!
Don’t forget to eat your spicy food, folks.

3. Red Wine

Most of the research done on red wine is in regard to a compound called Resveratrol which falls into that polyphenol/antioxidant category.
Resveratrol has been intensively studied and publicized in the news for a couple key benefits:

• It helps prevent damage to blood vessels and reduces bad cholesterol
• Protection from obesity and diabetes
• Reduced inflammation and blood clotting (risk factors for heart disease)

Red wine contains more resveratrol than white, and even some other berries (like blueberries that I mentioned) contained the compound too.

4. Salmon

Salmon is a fantastic (although sometimes expensive) food and protein source.
Why?
Salmon is high in protein, omega 3 fatty acids, vitamin D, and many other vitamins.
Eating more fatty fish is a good addition to your diet because omega 3 fatty acids are notoriously absent from our modern diet. Also, many modern people are deficient in Vitamin D because we spend most of our time indoors. Salmon is a fantastic and delicious way to get these two crucial nutrients.
Higher omega 3 intake is linked to lower arthritis incidence, blood pressure, and inflammation.
There are some important things to remember though:
Wild caught salmon is better than farmed salmon. Farmed salmon contains high levels of a chemical called PCB which is 8-10x higher in farmed salmon than wild salmon.
Most of the salmon that comes from the Atlantic waters is farmed – while most of the salmon that comes from the pacific waters is still wild (80%+), so go with Pacific salmon if you can.

5. Dark Leafy Greens – Kale and Swiss Chard

 Kale, swiss chard and other dark leafy vegetables are very high in beta carotene, vitamin C, calcium and other minerals.
Kale (and Broccoli) also contains a compound known as sulphorafane, which has potent anti-cancer properties.
Guess your mother was right – better eat your broccoli!
What’s interesting is that boiling results in a significant loss of many of the vitamins (including that anti-cancer chemical). So if you plan to cook your veggies, sautee them or steam them.

6. Green Tea

Green tea really became famous in the west during the whole green tea weight loss movement.
In one particular study, just drinking green tea boosted the metabolic rate of people by 4% and helped stimulate fat oxidation. Although that’s one “use” of green tea, it actually is packed with certain vitamins and minerals that are great for you, too.
For example, in a couple studies green tea has been shown to lower the risk of heart disease and certain types of cancer. This is because green tea is unusually high in flavonoids  - and compared to other foods or drinks, including wine, fruits & vegetables, it is comparatively much higher in protective compounds.

7.  Pomegranate

Pomegranates were originally one of the ancient medicines of the world, much like green tea.
Recently, with the explosion of the “POM” juice line in the USA it has become pretty popular, and has a whole host of health benefits to back it up.
Although there isn’t tons of conclusive evidence on pomegranates, some studies have shown some pretty amazing benefits by eating them:

• Reduction of heart disease risk factors
• Lowering of blood pressure
• Inhibition of viral infections
• Antibacterial properties
• Improvement of mood, well-being and testosterone levels 

Extra bonus? Pomegranates are delicious and are a fantastic, refreshing summer and fall snack. 

8. Sweet Potato

One of the secrets of the Japanese that live particularly long is that they frequently consume sweet potato as one of their main carbohydrate sources.
So why sweet potato? Why not regular potatoes?
When you stack sweet potatoes against other vegetables and fruits, it blows them out of the water, particularly with two minerals: beta carotene and vitamin A.
In fact, a regular potato has about thirteen units of vitamin A, while a sweet potato has 14,000.
A regular potato has eight units of beta carotene, while a sweet potato has 8,000.
What’s interesting is that in 1992 a study was done to compare the nutritional value of sweet potatoes compared to other vegetables. Measuring for a number of different factors, guess who won? Sweet potatoes! By far.

9. Nuts

Not only are nuts a fantastic snack (they are high in protein and good fats, they are loaded with nutrients.
Several studies have shown that people who eat nuts regularly are much less likely to suffer from heart disease.
Nuts are also low GI — so for people who are trying to lose weight they are a “safe” snack.
Not only are they loaded with antioxidants, but they are high in protein, E & B vitamins, and half a dozen other minerals.
The best part? They’re an easy food to pack with you and bring around so you don’t go eating a bad food due to lack of planning.
One other thing: make sure to eat them in their raw, unroasted, unprocessed form. Like any food, processing or cooking generally reduces the amount of nutrients.

10. Organic Capsicum

Four Lifestyle Changes Will Protect Your Heart and Significantly Reduce Your Risk of Death

June 3, 2013 — A large, multi-centre study led by Johns Hopkins researchers has found a significant link between lifestyle factors and heart health, adding even more evidence in support of regular exercise, eating a Mediterranean-style diet, keeping a normal weight and, most importantly, not smoking.

The researchers found that adopting those four lifestyle behaviours protected against coronary heart disease as well as the early build up of calcium deposits in heart arteries, and reduced the chance of death from all causes by 80 percent over an eight-year period. Results of the study, "Low-Risk Lifestyle, Coronary Calcium, Cardiovascular Events, and Mortality: Results from the Multi-Ethnic Study of Atherosclerosis," are described in an online article ahead of print by the American Journal of Epidemiology.

"To our knowledge, this is the first study to find a protective association between low-risk lifestyle factors and early signs of vascular disease, coronary heart disease and death, in a single longitudinal evaluation," says Haitham Ahmed, M.D., M.P.H., the lead author who is an internal medicine resident with the Ciccarone Centre for the Prevention of Heart Disease at Johns Hopkins.

"We evaluated data on more than 6,200 men and women, age 44-84, from white, African-American, Hispanic and Chinese backgrounds. All were followed for an average of 7.6 years. Those who adopted all four healthy behaviours had an 80 percent lower death rate over that time period compared to participants with none of the healthy behaviours," says Ahmed.

Study participants all took part in the ongoing Multi-Ethnic Study of Atherosclerosis (MESA), a prospective examination of the risk factors, prevalence and prevention of cardiovascular disease. MESA participants were recruited from six academic medical centres and did not have a diagnosis of cardiovascular disease when they were enrolled.

All participants had coronary calcium screening using computed tomography (a CT scan) when they were first enrolled in the study to see if there were early signs of calcium deposits in their heart arteries that are known to contribute to heart attack risk. As the study progressed, the researchers also assessed whether the participants had a heart attack, sudden cardiac arrest, chest pain, angioplasty or died due to coronary heart disease or other causes.

The researchers developed a lifestyle score for each of the participants, ranging from 0 (least healthy) to 4 (healthiest), based on their diet, body mass index (BMI), amount of regular moderate-intensity physical activity and smoking status. Only 2 percent, or 129 participants, satisfied all four healthy lifestyle criteria.

"Of all the lifestyle factors, we found that smoking avoidance played the largest role in reducing the risk of coronary heart disease and mortality," says Roger Blumenthal, M.D., a cardiologist and professor of medicine at the Johns Hopkins University School of Medicine, director of the Ciccarone Centre and senior author of the study. "In fact, smokers who adopted two or more of the healthy behaviours still had lower survival rates after 7.6 years than did non smokers who were sedentary and obese."

Blumenthal, who is also the president of the American Heart Association's Maryland affiliate, says the findings "bolster recent recommendations by the American Heart Association, which call for maintaining a diet rich in vegetables, fruits, nuts, whole grains and fish, keeping a BMI of less than 25, being physically active and not smoking."

The researchers emphasize that their study shows the importance of healthy lifestyle habits not just for reducing the risk of heart disease, but also for preventing mortality from all causes.

"While there are risk factors that people can't control, such as their family history and age," says Ahmed, "these lifestyle measures are things that people can change and consequently make a big difference in their health. That's why we think this is so important."

The study was supported by the National Heart, Lung, and Blood Institute at the National Institutes of Health (grant R01-HL071739 and contracts N01-HC-95159 through N01- 485 HC-95165 and N01-HC-95169).

The other co-investigators were: Michael J. Blaha, Khurram Nasir, Steven R. Jones, Pamela Ouyang and Juan J. Rivera from the Johns Hopkins University School of Medicine; Arthur Agatston from South Beach Preventive Cardiology in Miami; Ron Blankstein from Brigham and Women's Hospital in Boston; Nathan D. Wong from the University of California-Irvine School of Medicine; Susan Lakoski from the University of Vermont College of Medicine in Burlington; Matthew J. Budoff from the David Geffen School of Medicine at the University of California-Los Angeles; Gregory L. Burke from the Wake Forest School of Medicine in Winston-Salem, N.C.; and Christopher T. Sibley from the National Institutes of Health in Bethesda, Md.

Journal Reference:

1. Ahmed, H. M., Blaha, M. J., Nasir, K., Jones, S. R., Rivera, J. J., Agatston, A., Blankstein, R., Wong, N. D., Lakoski, S., Budoff, M. J., Burke, G. L., Sibley, C. T., Ouyang, P., Blumenthal, R. S. Low-Risk Lifestyle, Coronary Calcium, Cardiovascular Events, and Mortality: Results From MESA.American Journal of Epidemiology, 2013; DOI: 10.1093/aje/kws453

Johns Hopkins Medicine (2013, June 3). Four lifestyle changes will protect your heart and significantly reduce your risk of death. ScienceDaily. Retrieved June 9, 2013, from http://www.sciencedaily.com­ /releases/2013/06/130603090552.htm