YOU: On a Diet ( June 5th - Sept. 25th )

[jezzie]

Got Fat? Get This

If you’re shaped like an apple, you need to eat more oranges. And papayas, bell peppers, sweet potatoes, broccoli, and other foods that are high in vitamin C.

Apple-shaped people -- meaning people who carry extra pounds around their middles -- are at higher risk of obesity, heart disease, and diabetes than people who look more like pears (carrying extra weight in their hips and thighs).

All of the health issues that threaten “apples” drain the body's stores of vitamin C, because it’s called into action to fight the cellular damage (oxidation) that comes with these problems. The thicker you are around the middle, the more accelerated oxidation tends to be . . . and the more C you use up.

The best solution for reducing this damage is -- you knew this was coming -- to lose weight, especially around your middle. And a doubly smart way to lose it is by upping your intake of C-rich foods: munch on bell peppers instead of chips; finish off dinner with a perfect papaya instead of a miniscule dish of some not-so-satisfying low-fat ice cream.

What’s not to love about filling up on great food that not only may help protect your body from excessive cell damage but also tastes great and might protect your body from excessive belt tightness? After all, we’re talking about losing the calories, not the taste.

[jezzie]

The Seeds You Need

Sesame seeds have powers far beyond bringing flavor and texture to your seared tuna -- or wedging themselves between your teeth. They help drive down your lousy LDL cholesterol and may play a role in blocking cancer.

You know how the fake fat called olestra keeps real fat from being absorbed by sliding it right through your intestines? (Sometimes too well, as people who haven’t heeded the “wear dark pants” mantra have discovered.) Well, sesame seeds help lower LDL cholesterol in a somewhat similar way -- by keeping your intestines from absorbing the stuff -- but without any unpleasant side effects. In fact, quite the opposite: Sesame seeds also contain lignans, powerful antioxidants that may deter cancer.

To get the anticholesterol effects, include sesame in your daily diet. Sprinkle the seeds liberally over steamed veggies, toss them into salads, add them to stir-fries, and try them with yogurt and fruit. Enough with the seeds? Sesame oil is an option, too; keep it in a mister and spritz it on whole grains for a light, nutty flavor, or use it as dip for whole-wheat bread.

Then there’s tahini, the delicious sesame-seed paste sold in the ethnic-food section of more and more supermarkets. Use it as a dip for fresh veggies, a spread for pita bread, or a secret ingredient -- it adds a whole new dimension to salad dressings, pasta dishes, rice, and noodles.

And it’s great combined with hummus (pureed chickpeas). Your arteries -- and that means your skin, heart, head, and sex organs -- will all function better because you chose sesame.

[jezzie]

A Spud for Better Blood Sugar?

Not all potatoes are created equal -- especially when it comes to controlling blood sugar. So what’s the superior choice for people hoping to sweep aside diabetes?

It’s the nutritious sweet potato, according to John La Puma, MD, author of ChefMD’s Big Book of Culinary Medicine. This spud may actually help stabilize blood sugar and lower insulin resistance.

Sweet and Steady

Unsteady blood sugar is a big-time risk factor for diabetes. And, because of their high glycemic index, white potatoes -- be they russet or Idaho -- can send blood sugar levels soaring and then crashing. Sweet potatoes, on the other hand?

They have a lower glycemic index than white potatoes. And the carotenoids in sweet potatoes may help your body use insulin better -- although further study is needed to confirm this.

Balancing Act

Your choice of potato is only one small factor in the big picture of blood sugar control. Try these additional strategies for keeping it in check:

* Get moving -- a little every day.
* Eat your carbs with a bit of vinegar.
* Load up on fiber. Both your waistline and your blood sugar will thank you.

RealAge Benefit: Reducing your risk of diabetes by losing excess weight can make your RealAge half a year younger for each year you have tight control of blood sugar and blood pressure.

[jezzie]

Stop Knee Pain Without Surgery

The tricky thing about pain is that, like your car keys and the remote, it’s not always where you think it is. Pain in the front of your knee, for instance, might be a result of what’s happening (or not) in your hip.

Here’s how it works: Knees aren't just bony knobs that punctuate the middle of your leg. Each is a complex hinge that moves in only one direction: backward. As long as all the structures that make up the knee joint are stable, you don't even think about everything that’s going on there.

But let any part of the surrounding leg -- the thighbone or shinbone, the tendons and muscles that surround the knee, or the shock-absorbing cartilage in the joint -- shift out of place, and your knees will let you know about it. Weak hip muscles -- especially if they leave you unbalanced (say, weak in the front but strong in the back) -- may be all it takes to trigger that shift.

Another example: Weakness in the outer (abductor) or in the inner (adductor) muscles of your hip and the top of your leg can allow your knee to rotate too far, which makes you yell . . . well, let’s just stick with “ouch.”

Fortunately, 6 weeks of alternate-day exercises that strengthen and stretch the hips help ease people’s complaints about their knees. (Bonus: These activities usually tighten what’s behind you, too.)

Of course, weak hip muscles are just one possible cause of knee pain. If you're hurting when you walk, jump, squat, or sit for a while, see your doctor for an evaluation right away.

[jezzie]

7 Foods Every Woman Must Eat

Here's good-food news: The more you munch on healthy eats, the less you need to worry about Friday night's fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritious foods slash their risk of dying from the usual culprits, including heart disease and cancer.

To up your odds of living a long and healthy life -- despite occasional blowouts at T.G.I. Friday’s -- make sure you regularly include these seven nutritional powerhouses in your diet. "They're the cream of the healthy-foods crop," says Elizabeth Somer, RD, author of Age-Proof Your Body.


1. Berries

Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they help prevent memory loss," says Somer.

How Much: Aim for a cup of berries -- any berries, fresh or frozen -- at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.

How:

• Toss them in salads.
• Snack on them one by one, like healthy potato chips.
• Add them to yogurt, cereal, and smoothies.
• Stir them into anything you bake.


2. Salmon

Why: Sure, salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your D.

How Much: Aim for two servings a week (and if you substitute tuna for one serving, that's okay).

How:

• Broil, bake, or poach it with dill.
• Toss it into pasta dishes and salads.

If you're vegetarian or just not a fish eater, get the key omega-3 fat called DHA in:

• Silk Plus Omega-3 DHA Soymilk
• Horizon Organic Milk Plus DHA
• Oh Mama! Nutrition Bars
• Gold Circle Farm Eggs
• Rachel's Wickedly Delicious Yogurts


3. Leafy Greens

Why: It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. They're huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium.

How Much: Two servings a day -- and the darker, the better.

How:

• Add arugula to your sandwich.
• Layer chard into lasagna.
• Fold spinach into omelets.
• Add any green to stir-fries, pasta dishes, and soup.

[jezzie]

4. Whole Grains

Why: They have up to 96% more fiber, magnesium, zinc, chromium, and vitamins E and B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension, and even obesity.

How Much: Ideally, all of the six daily grain servings you need should be whole, unrefined grains, but aim for at least three.

How:

• Start your day with oatmeal or whole-grain cold cereal.
• Use 100% whole-wheat bread for toast and sandwiches.
• Switch to whole-wheat couscous and pasta.
• Opt for brown rice (instant is fine), whole-grain pretzels, even whole-wheat tortillas.

5. Nuts

Why: They're excellent sources of protein, magnesium, and B and E vitamins -- trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won't gain an ounce.

How Much: Up to five small fistfuls a week (roughly 1/4 cup or about 15–20 almonds, cashews, walnuts, or pecans).

How:

• Sprinkle plain or toasted nuts instead of croutons on salads.
• Mix them into cooked couscous and brown rice.
• Stir them into cereal and yogurt.
• Use them to garnish a stir-fry just before serving.

6. Golden Veggies

Why: Just one serving of fiber-filled, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. The potassium in these veggies also keeps your heartbeat in sync and your blood pressure down.

How Much: Aim for two half-cup servings a day, the equivalent of one sweet potato, 12 canned apricot halves, or a cup of butternut squash or carrots.

How: Try this sweet potato quickie from Somer's The Food & Mood Cookbook:

Cajun Sweet Potatoes:

1. Preheat oven to 375 degrees Fahrenheit.
2. Cut sweet potatoes into 1-inch thick slices, and toss with olive oil, Cajun seasoning, and freshly ground pepper.
3. Bake for 25 minutes or until lightly brown and cooked through, but still slightly crunchy.

7. Yogurt

Why: Low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and -- if it has active cultures -- the healthy bacteria known as probiotics, which crowd out disease-causing germs.

How Much: Four or more cups a week, if this is your main dairy source.

How: Cut back on sugar and calories by choosing plain yogurt and adding fruit, especially berries, and some granola. Or be more inventive:

• Mix a dash of vanilla and chopped mint into yogurt and dollop on fruit.
• Use yogurt instead of sour cream for dips, sauces, and salad dressings.
• Top baked potatoes with yogurt and chives.
• Thicken sauces and make soups "creamy" with yogurt.

The payback part? As one of the Harvard researchers would likely tell you, eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

Build a Better Salad: Boost the Flavor, Bump the Junk

Salad bars can be diet salvation or junk-food minefields. Here's how to get from one end to the other and come out healthy and happy every time.

1. Go dark on greens. Build a vitamin-packed foundation with spinach and romaine leaves (you’ll get all of your daily vitamin K, more than half of your eye-protecting lutein and xeaxanthin, plus some folate and vitamin C). Skip iceberg lettuce, unless you just want it for the crunch; it has far fewer nutrients than dark greens.

2. Go bright on veggies. Carrots, cherry tomatoes, bell peppers, and beets give you more fiber, minerals, and vitamins than their paler companions, like cucumbers. Bright veggies are also rich in antioxidants, which turn on your own antioxidant factories. Skip anything doused in mayo or an indefinable dressing.

3. Choose lean protein. Chickpeas, kidney beans, egg whites, and quinoa (KEEN-wah, a small, light grain) are nifty sources of protein. Skip three-bean salad -- it’s typically awash in omega-6-laden corn oil (you want omega-3 oils, not omega-6 ones) -- and cottage cheese, unless it’s labeled low-fat.

4. Add healthy crunch. Sprinkle on a tablespoon of walnuts or sunflower seeds -- both are rich in heart-healthy omega-3 fats, which help you absorb the nutrients in all those veggies. Skip croutons, which are often high in sodium, calories, and trans fats.

5. Dress for success. Swirl on about 1 teaspoon of heart-healthy canola oil (olive oil is second choice), a splash of vinegar, a grating of pepper, and toss, toss, toss. It’s the secret to a perfect salad, because it distributes the flavors and lets you use minimal dressing to maximum effect.

Skip ready-made dressings, which are either packed with fat or -- if they’re low-fat or fat-free -- are usually loaded with salt, sugar syrups, and other iffy additives.

[jezzie]

Bread Helps Your Blood Pressure

Here’s some news to make your heart sing: When you pick the right bread, your blood pressure wins!

Three grains recently tested had blood pressure benefits: whole wheat, barley, and brown rice. Look for them in whole-grain breads, cereals, and other grain-based goodies.

The Whole Story

In a study, all three grains were good for lowering blood pressure in middle-aged people with mildly high cholesterol and prehypertension. How? Chalk up another one for fiber. Both the soluble and insoluble fiber in grains reduce blood pressure -- and soluble fiber takes a bite out of cholesterol, too.

High cholesterol and high blood pressure often occur together, and the combo is doubly dangerous for your heart and blood vessels. But you can get your act together with these heart-helping steps.

Better Tasting Fiber?

Whole grains don’t have to taste boring and bland. Whip up a couple of these special recipes to increase the yummy factor in high-fiber foods:

* Asian Brown Rice
* Barley-Black Bean Salad
* Apricot-Wheat Germ Muffins

RealAge Benefit: Choosing whole grains rather than processed grains can make your RealAge 1.2 years younger if you are a man and 2.3 years younger if you are a woman.

[jezzie]

Fiber in Your Diet

Why do I need fiber in my diet?

Dietary fiber is the part of plants that cannot be digested. There are 2 kinds of dietary fiber. Insoluble fiber adds bulk to keep foods moving through the digestive system.

Soluble fiber holds water which, in turn, softens the stool for easy bowel movements. Fiber is an important part of your diet even though it passes through your body. A high-fiber diet can:

* reduce cholesterol levels
* promote regular bowel movements
* improve blood sugar levels in diabetics
* treat diverticular disease (inflammation of part of the intestine) and irritable bowel syndrome (abdominal pain, diarrhea, and constipation that come and go).

A high-fiber diet may help prevent some cancers, such as cancer of the colon or breast.

If you do not have enough fiber in your diet, you may have constipation. Your bowel movements may be small, hard, and dry.

What foods contain fiber?

Breads, cereals, and pasta made with whole-grain flour or brown rice are high-fiber foods. Many breakfast cereals list the bran or fiber content, so it's easy to know which products are high in fiber.

All fruits and vegetables also contain fiber. Dried beans, leafy vegetables, peas, raisins, prunes, apples, and citrus fruits are all especially good sources of fiber.

How much fiber do I need in my diet?

You should have at least 14 grams of fiber for every 1000 calories that you eat every day. Read the label on food packages to find out how much fiber a serving of a food will provide. Foods containing more than 20% of the daily value of fiber per serving are considered high in fiber.

[jezzie]

What can I do to increase fiber?

When increasing the fiber in your diet, it is best to do so slowly, because large, sudden increases can cause discomfort, gas, and bloating. Start with small changes, like switching to whole-grain bread, and add a new source of fiber each week or two.

You may have some gas or bloating at first, but your body will adjust in time.

* Start your day with a high-fiber breakfast cereal.
* Buy more fruits and vegetables. If you buy them, you are more likely to eat them. Use carrot sticks or apple slices for snacks. Include fruits or vegetables with every meal. Cooked fiber is just as effective as raw fiber.
* Eat whole-grain breads.
* Add whole grains and dried beans to casseroles.
* Serve fruit-based desserts.
* If you have constipation even though you have added high-fiber foods to your diet, talk to your healthcare provider about fiber laxatives.

Psyllium is a soluble fiber that is often used for this purpose. It can be taken as a pill or as a powder that is mixed in a glass of water. Always read and follow the directions on the label carefully.

Adding fiber to your diet is easy, and a high-fiber diet can provide long-term health benefits.

[jezzie]

Cholesterol Combination

The right combination of foods may be the key to tackling high cholesterol.

Incorporating plant-sterol margarine, almonds, and foods high in fiber (such as whole grains, bran, fruits, and veggies) and soy protein (such as soy milk, soybeans, and tofu) into your diet may result in a nice reduction of your LDL cholesterol. Measure the results by journaling your daily diet for 3 months and sharing it with your healthcare provider.

In a small study, researchers found that eating a diet high in plant sterols, soy protein, fiber, and almonds resulted in a reduction of LDL cholesterol.

When the study participants were monitored at 3 months and at 1 year, researchers determined that the effectiveness of diet to lower cholesterol was similar to the effects of statin therapy, a common medication regimen used to manage high cholesterol.

Keep in mind that although dietary modifications can be effective in lowering cholesterol, you should discuss all options, including medication, with your healthcare provider to determine your best course of treatment. Do not alter your prescribed treatment plan without consulting your doctor.

An elevation in cholesterol is dangerous because it can stick to the inside of artery walls, forming plaques and restricting blood flow. If plaque breaks away from the artery wall, a blood clot forms and may block blood flow, starving tissues of oxygen and nutrients.

This leads to a heart attack or stroke. Controlling LDL cholesterol is one way to reduce your risk of these life-threatening events.

Make sure your diet includes healthy doses of whole grains, fruits, nuts, legumes, and vegetables - all are good sources of fiber and plant sterols. In addition, reach toward the goal of exercising daily for at least 30 minutes.

RealAge Benefit: Reducing your total cholesterol to 160 mg/dL or lower can make your RealAge as much as 1 year younger.

[jezzie]

A Fun Way to Sharpen Your Memory

Put down that irksome, unsolvable crossword puzzle, and cut yourself some slack for blanking on the final round of Jeopardy.

There may be a simpler way to hone your mind. Try calling a friend. Staying in touch with friends and loved ones could slow the pace at which your memory dwindles with age.

Strong Connections

In a study of 16,638 older adults, people who were married, active in volunteer groups, and in regular contact with friends, family, and neighbors had slower declines in memory than their less social counterparts. In fact, declines in the most socially active types were about half of those in the least social group. (Social interaction can bolster this, too.)

Brain Foods

Generally, what’s harmful to your heart is also harmful to your brain. Make no mistake about it -- while fried potato skins are busting your buttons, there’s also a portion that gets shuttled up through your arteries to your gray matter.

Saturated fats, for example, clog arteries that lead to your brain, putting you at risk of stroke, while omega-3 fatty acids -- the good fats found in fish -- are helpful for your brain, because they help keep your arteries clear. They also alter your neurotransmitters and reduce depression.

RealAge Benefit: Learning a new game that requires brainpower can make your RealAge 1.3 years younger.

[jezzie]

Why the Economy Is Making You Fat . . . and How to Reverse That Trend

The new economic reality seems to go like this: The numbers you want to go up go down (housing prices, your bank balance), while the ones you want to go down go up (food and gas prices, your weight). Ironically, your weight actually connects the two, because economic inflation can be directly related to waistline inflation. But the good news is that you have total control over one of those things -- and you don’t have to be Ben Bernanke to have some control over the other.

Stress about money can send you straight for the stash of cookies you “bought for the kids.” (You’re far from alone on this. In fact, are we the only ones who’ve noticed that Ed McMahon seems to have gained weight recently?) To stop the flow of stress and pounds, you don’t have to unlock the secrets of our med school textbooks (if you could read through the layers of yellow highlighter).

Just pick up a pencil. Today. Then, determine where your money goes, where you want it to go, and what it takes to get these two in sync (you probably sort of know this already). This basic financial exercise will help you align your spending with your goals -- and help melt stress and pounds faster than a pint of Ben & Jerry’s on an Arizona sidewalk.

That’s right, if you have financial stress -- and most of us do -- your brain tries to overcome it with a release of feel-good chemicals. It seeks things that cause those bliss chemicals to flow, including cookies, chips, and chardonnay.

But those same things also cause fat to accumulate in your belly -- the unhealthiest place to carry it. While there are good alternatives (mutually monogamous sex, a blazing bike ride) to those risky feel-good food fixes, what works even better is getting control of the problem: lack of good dollar health.

It turns out that 50% of the typical person’s stress (that likely means yours) could be eliminated by getting control of the typical household’s budget. Yup, your financial savvy directly affects your quality of life. In big ways. Less financial stress equals less stress eating -- plus less danger of depression, hypertension, insomnia, fatigue, ulcers, migraines, and gastrointestinal upset.

If you’re like most people, you were never taught to pay yourself first. That’s good advice, whether it’s coming from someone in scrubs (that would be us) or banker’s suits.

• Put 10% of every paycheck into a retirement account.
• Put the next 10% -- whether it’s from a paper route or a corner-office-VP job -- into a safety net.

The safety net’s purpose? If you are forced to change jobs or can’t stand the ethics of your boss, you’ll have the freedom to do what you need to do.

And if a cold look at your cash flow is more harrowing than an episode of Lost, get some expert advice and adopt the great habits you learn. Ask about consolidating your credit card debt onto one low-interest card, for instance, so you have a single -- and manageable -- monthly payment.

Meet with a retirement specialist to learn how much more than that 10% you can start putting away. Talk to your employer about a flexible spending account (FSA) and/or a medical savings account (MSA) to help you use pretax dollars for medical expenses (that’s like getting a raise right there).

The more you learn about managing your money, the more power you'll have over stress . . . and the less likely you are to succumb to the siren call of ice cream. Unloading financial stress will even help you look better. Feeling good about yourself helps you look good, and those two are the foundation for developing that sense of authenticity and deeper purpose that so many of us crave in our lives, especially in these challenging times.

But it all starts with a simple act: YOU, picking up that pencil.

[jezzie]

Do Sugar Substitutes Make You Fat?

True or false: If you're trying to slim down, you should switch from sugar to an artificial sweetener.

The answer may be false. According to early studies, the fake stuff could actually lead to overeating.

Your Body Knows the Difference

In a study, lab animals fed saccharin-sweetened yogurt consumed more calories -- and packed on more pounds -- than the animals that ate the treat with sugar added. Like humans, animals are conditioned to expect lots of calories from sweet-tasting foods. But it seems that no-calorie substitutes may put the brain and the body at odds.

The brain says, "Mmm, sweet and satisfying," but the body says, "I need more." Time will tell if the results hold true in people, but there are already human studies linking diet soda to excess weight.

When You Want Something Sweet . . .

Sugar substitutes aren't the only way to cut back on calories while still satisfying your sweet tooth.
Try one of these ideas:

* Pile on the berries. These naturally sweet treats are good on cereal, in yogurt, or by themselves in a bowl. And they're chock-full of fiber. (Did you know? Eating fiber-rich fruit could keep you from gaining weight.)
* Skip the no-fat, sugar-free ice cream .
* Think quality, not quantity. A few nibbles of the richest dark chocolate can be more satisfying than a pound of cheap milk chocolate.

RealAge Benefit: Maintaining a constant desirable weight can make your RealAge 6 years younger.

[jezzie]

Don’t Cut Carbs Until You Read This

Here’s what most people don’t know about high-protein diets: You don’t have to nix carbs to lose weight. Restricting carbs isn’t what peels off pounds.

It’s increasing healthy (nonanimal) protein and substituting whole-grain carbs for processed carbs that slims you down. That’s because both help keep your appetite in check.

So you can lose weight quite effectively without saying goodbye to your favorite whole-grain crackers and whole-wheat toast, not to mention cantaloupe, carrots, and other good carbs.

But is there anything really wrong with those high-protein diets that ask you to eat three times as much protein as carbohydrates and limit your carbs to a puny 50 grams per day? Actually, yes.

• Going that low in carbs cheats you of all kinds of things (and we don’t mean Cheez Doodles). Your brain needs carbohydrates to perform at its best, and many good-for-you carbs, such as veggies and beans, also contain fiber and phytonutrients (plant substances that increase your defenses against heart disease and cancer, to name just two benefits).

• Extreme protein diets can cause ketosis, a physiological state that, over time, can lead to painful gout or increase your risk of kidney, liver, and electrolyte problems.

• Animal protein appears to damage the smooth inner-lining cells of your arteries, fostering atherosclerosis or plaque.

So what’s the right protein/carb balance for weight loss? In one study, people felt much fuller when they ate 30% of their calories from protein versus only 15%. (In both cases, they ate 50% of their remaining calories from carbs and got the rest from fat).

Later, they were allowed to eat as much as they wanted for 12 weeks, as long as they stuck to the same pattern: 30% protein, 50% carbs, and the rest fat. The result? They ate a whopping 450 fewer calories per day and lost almost 11 pounds!

[jezzie]

The Orange Veggie That Smoothes Your Skin

Next time you shop for skin care products, make your way to the produce aisle and pick up some squash.

Butternut would be ideal. No, you don't rub it on your face. The veggie works from the inside out, thanks to its rich supply of pH-balancing and skin-cell-turnover-boosting vitamin A.

The Right Balance

Butternut squash is one of the best things you can eat to get more vitamin A from your diet. And you want more, because vitamin A and healthy skin go hand in hand.

The nutrient helps keep your skin's pH on the acidic side (just enough to keep bacteria at bay) and promotes cell turnover, so your skin doesn't become dry, rough, and scaly.

As if that weren't enough, winter squash also gives you sunburn-protective and wrinkle-fighting beta carotene and vitamin C.

4 Steps to Beautiful Skin

You don't need a 2-hour spa treatment to get a healthy glow. All a healthy skin care routine really needs are these 4 steps:

1. Cleanse. Not too harsh, but not too gentle.
2. Moisturize. But you need the right one for your skin type.
3. Exfoliate. Gentle scrubbing helps unclog pores and remove old, dead skin cells.
4. Protect.

RealAge Benefit: Doing routine self-examinations for skin cancer can make your RealAge as much as 1.7 years younger.

[jezzie]

When “Midlife Crisis” Means “Harley Time”

Green with envy over the motorcyclist paying $12 for a fill-up at the pump -- and wearing a cool leather jacket -- while you’re shelling out $60 to top off your tank? Well, this will restore your natural color:

The number of motorcyclist fatalities, especially among riders over 40, keeps rising. That’s because there are more Boomers on bikes: The typical U.S. motorcycle owner is now about 41 years old (it was 24 in 1980).

Supposedly, along with age comes wisdom. But that is one of the things that these bikers have going against them: Because of their years of road experience, many of the Boomer bikers assume they don’t have to take the same precautions as newer riders. Quite the opposite, according to the most recent numbers: 47% of riders killed in crashes were 40 or older (up from 30% 10 years earlier).

If you’re over 40 -- even if you look 30 and feel 20 -- the biggest Harley in the world can’t compensate for these biological changes: loss of dexterity, diminished night vision, less ability to judge space and distance, and slower reaction times.

You don’t have to hang up your helmet -- you are using one, right? They’re nonnegotiable and reduce the likelihood of a crash fatality by 37%. But you MUST do these five things:

1. Allow larger gaps when moving into traffic.

2. Keep a greater following distance.

3. Be extra careful when checking your blind spots.

4. Wear protective clothing and boots.

5. Know that the most dangerous times to ride are 3 p.m. to 6 p.m. on weekdays and 6 p.m. to 9 p.m. on weekends.

You only get one brain and one body. Use them right, and enjoy the ride.

[jezzie]

How Your Cell Helps Your Weight

Know all those hours you spend chatting on your cell? Turns out they might do you some good.

That is, if you use them to chat with a weight loss buddy. Supportive phone conversations help people stick to a diet better.

The iPhone Diet

In a study, overweight people who had lost about 18 pounds each as part of a weight loss program were followed to see how long they kept the weight off. And people who spent time each month talking on the phone with a supportive pal did the best job.

Seems there's nothing like a little personal contact and some positive human reinforcement to help you resist those daily temptations. Regularly logging on to a Web-based diet and exercise program can help you stay on track, too.

More Gone-for-Good Approaches

Keeping lost weight off is one of the most challenging parts of weight loss. Here are a few more tricks to make lost pounds stay gone:

* Eat breakfast. Besides giving you energy, a morning meal gets your metabolism going.
* Choose foods with healthy fats, such as avocados, nuts, olives, and fish.
* Stay off the couch. People who have lost weight may need to exercise more than the average person to stay slim. But it doesn't have to be hard.

RealAge Benefit: Losing excess weight by increasing physical activity can make your RealAge 3 to 9 years younger.

[jezzie]

Dr. Michael Roizen is part of a new obesity health education initiative,
the "Moment is Now. Here is the Truth." campaign.

Moment is Now. Here is the Truth.

The "Moment is Now. Here is the Truth." obesity health education campaign is designed to help the millions of people who are more than 100 pounds overweight understand the devastating impact of obesity, the truth about this disease, and why it's a challenge to keep weight off long term.

"As a physician, I have seen countless people fighting obesity. I know they are doing all the right things, yet the pounds won't go away.

It's time we face the facts. The obesity problem has reached epidemic proportions globally, and many of these people are facing or could face an array of serious health consequences including premature death, type 2 diabetes, and heart disease.

But there is hope. Your body is an amazing thing, and if you take action now, you can in essence get a "do over" and potentially reverse the impact obesity has had on your health.

The campaign also offers information about the availability of effective weight-loss treatment options beyond diet and exercise alone for people who are severely obese."

[jezzie]

Stock Your Freezer with Juicy Cancer-Fighters

Blackberries will soon be out of season, so stock up now and stick them in your freezer. Even when iced, they're bursting with protective nutrients.

In fact, frozen blackberries have almost as much antioxidant strength as the fresh kind. Which is a
lot -- enough to help thwart colon, prostate, breast, and oral cancer cells in studies.

Oh, Those Anthocyanins
Along with vitamins A, C, E, and beta carotene, blackberries contain boatloads of anthocyanins, which give the fruit its dark hue and disease-fighting powers, writes John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine. (Find out which other berries give good anthocyanin.)

As a bonus, you'll get other good-for-you stuff from blackberries, including folate, potassium, zinc, lutein, and vitamin K.

A Smart Sweet Treat

A 3-ounce serving of blackberries has a mere 43 calories, so there's no reason not to indulge.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.