Thursday, April 09, 2009

Weigh Your Body Not Your Self-Esteem

Isn’t it time for us to love our bodies? It’s time to think of our bodies as the vehicle of our dreams, so why not honor, respect and fuel it in the right way. It’s time to understand what our bodies can and cannot do, which requires us to be mindful of our age by being practical, knowing our limitations and not having expectations. Remember to walk with your head high to show pride and confidence. Our skin replaces itself once a month, our stomach lining every five days, our liver every six weeks, and our skeleton every three months. Wow! How extraordinary is that?! This alone is a message for us to do all we can to sustain our bodies, treating them well and always showing them respect. Your body needs you. Be somebody who knows your body and will commit to keeping it healthy and happy. Your body can serve as a reminder to everyone to respect theirs. LOVE YOUR BODY! – paerki

(The following article was posted on CNN. The original post comes from It's a great site! Check it out. Enjoy!)

What You Eat Can Improve Your Health, Mind, and Appearance

For many, springtime means revamping exercise regimens, improving appearance, reading more books, taking on a new hobby, and improving dietary habits.

Vegetables, like spinach are key to keeping your heart in prime condition and building better bones. Great news is that following good-for-you food goals will help your whole body -- from your skin to your brain -- so you can tackle those other resolutions with ease.

"The best way to have healthy hair, eyes, and skin is to take good overall care of yourself. That means eating well," said Dr. David L. Katz, director of the Yale Prevention Research Center at Yale University. So whether it's your heart, brain, bones, eyes, skin, or hair you seek to nurture, there are foods up to the task.

"The more colors you get into your diet, the better," Katz said. A variety of fruits and vegetables supplies antioxidants and vitamins that are most powerful when working together. Daily servings of whole grains, lean protein, and dairy round out your body's needs. A diet rich in fresh, whole foods, full of colors and rich textures, satisfies with abundant flavor, and nourishes every part of your body.


Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing. Antioxidants have long been the rage in topical skin care, but those same nutrients work even better from the inside out. When skin (the body's largest organ) is exposed to the sun's rays, free radicals can develop, Katz explained. "These free radicals attack the skin and impair blood flow to the area, causing premature aging. Antioxidants fight that process."

Vitamin C, found in citrus fruits, facilitates collagen production, a critical component for vibrant skin. Another antioxidant, lycopene, found in foods like canned tomatoes and red grapefruit juice, also promotes skin health. Tofu is a good option since its omega-3 fatty acids help regenerate new skin cells and reduce inflammation, while its soy protein has been shown to boost collagen.

Shiny, healthy hair starts with the vitality of cells in the hair follicle, where hair is manufactured, says Katz. Eat foods high in calcium and quality protein like eggs, dairy, or fish. Eggs also provide biotin, a structural component of both bone and hair. Vitamins B6, B12, and folate nourish follicle cells, too.


According to a study published in the Archives of Ophthalmology, people who ate two servings of fish weekly benefited from an almost 50 percent decrease in the risk of age-related macular degeneration (AMD), said Dr. Emily Chew, deputy director of the division of epidemiology and clinical research at the National Eye Institute. Eggs, leafy greens, broccoli, winter squash, and Brussels sprouts all contain the antioxidants lutein and zeaxanthin (both associated with eye health), as well as vitamins C and E, zinc, and beta-carotene.

Scientists are still investigating how these foods promote eye health. Observational studies show they likely reduce the risk of AMD, Chew said. No one knows exactly what lutein and zeaxanthin do for the eye, but it's thought they filter damaging light and support cell structure. Expect more answers in 2012, when Chew and colleagues hope to publish research on the effects of lutein, zeaxanthin, and omega-3 fatty acids from a study following 4,000 patients for five years.


Calcium, vitamin D, and phosphorus work together to build strong bones. Even though green leafy and cruciferous vegetables (like spinach and broccoli) contain calcium, the body absorbs it best from dairy products, said Joan Lappe, a bone health researcher and professor at Creighton University in Omaha, Nebraska.

Dairy products offer a package deal: they are abundant in phosphorous, and vitamin D added to milk and dairy products aids in calcium absorption. Some nondairy foods high in calcium include canned salmon, sardines, and calcium-fortified firm tofu.

Greens are still good bone foods, however. Broccoli, kale, and bok choy may provide little calcium, but they offer plenty of vitamin K. Research is showing promise that vitamin K -- or some antioxidant or phytochemical in foods high in the vitamin -- boosts bone mineralization. Research published last year in Osteoporosis International followed postmenopausal women for three years, and found that those taking supplemental vitamin K maintained or enhanced bone strength, compared to those on a placebo.


Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition.

A recent review of seven studies showed that two and a half servings of whole grains per day reduced heart attack and stroke risk by 21 percent, said lead author Dr. Philip Mellen, then an assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Whole grains are rich in antioxidants, especially vitamin E (also found in almonds, peanuts, and green leafy vegetables), which helps maintain healthy blood vessels. And soluble fiber from fruits, vegetables, and nuts helps lower harmful LDL cholesterol and control weight, both of which have a positive impact on heart health.

Further cut your risk of a heart attack by eating fish, especially those high in the omega-3 polyunsaturated fats like salmon, mackerel, or rainbow trout. Omega-3s make platelets in the blood less sticky, reducing clotting and the likelihood of a heart attack.


Omega-3 fatty acids and whole grains are good for your heart -- and they're good for your brain and mental health, too. "People who are heart healthy are brain healthy," said Dr. Joseph S. Kass, assistant professor of neurology at Baylor College of Medicine in Houston, Texas.

Kristen E. D'Anci, a research psychologist in the Nutrition and Neurocognition Laboratory at Tufts University and professor of psychology, noted, "Diets rich in vitamins C and E are consistently associated with lower levels of cognitive impairment in aging." Abundant in fruits, vitamin C may also reduce the risk of stroke.

Additionally, vitamins B12, C, E, and folate may play a direct role in keeping your mind sharp. Research shows that B12 (found in lean protein like turkey) and folate (found in many grains fortified with the vitamin) help improve memory and lower the risk of Alzheimer's. They may also help people over age 60 with learning, attention, and response speed, according to study results from Tufts University.

What would life be like without memories? It’s fair to say, there would be no life at all. Memory is our communication, reason, coherence, our action and more importantly, our feeling. Memories create our path in life, developing our psychology and leading us emotionally.

One of the best ways to create and store memories is with video. These simple effortless little snippets of time create diaries and become perpetual time capsules, which justify our walk on earth, telling all with great enthusiasm… I was here! I mattered! I lived! Please, don’t forget me.

Share your views, thoughts and opinions in the written word. Snap photographs so that your eyes can travel back in time, remembering the happy and sad moments that made you the person you were, are and became in life. But, whenever possible, capture video to enhance the memories you leave behind, so that others may pass the essence of your life on to future generations.


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"I distrust those people who know so well what God wants them to do because I notice it always coincides with their own desires." - Susan B. Anthony

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