Are You Healthier Than a 100-Year-Old?

 To help you answer this question for yourself, try (honestly) answering the following queries:

1. Do I consistently eat a balanced diet complete with plenty of fruits, vegetables, lean proteins and complex carbohydrates?

The connection between sound nutritional choices and good health has been scientifically proven countless times, but this message appears to have had more of an impact on the most long-lived members of our society than on those we consider to be ‘middle-aged.' 80 percent of centenarians reported that they maintain a healthy diet almost daily, while only 68 percent of boomers were able to agree with that same statement.

2. Do I get eight hours of sleep every night?

Catching zs for the recommended seven or eight hours each night has been linked to many positive health outcomes such as: reduced levels of stress, better cardiovascular health, and a decreased risk for depression. Yet only 38 percent of boomers say they get those eight hours, compared to 70 percent of centenarians.

3. How often do you laugh?

If your answer is daily, then keep up the good work. The survey indicated that, while boomers do laugh more, most of the members of the 100-year-old club also reported appreciating the lighter side of life. 87 percent of boomers said they chuckled at least once a day versus 80 percent of centenarians.

4. Do you exercise regularly?

Though the majority of centenarians say that they exercise almost daily, boomers do have them beat—but only by a slim margin (59 percent of boomers versus 51 percent of centenarians). The Centers for Disease Control (CDC) recommends that adults try to get a minimum of about 150 minutes of moderate-intensity aerobic exercise each week. This amount is thought to be sufficient to reap the numerous benefits attributed to regular physical activity, including: reduced cancer and type 2 diabetes risk, better cardiovascular health, stronger muscles and bones, and a longer lifespan.

5. What do you do for exercise?

Both age groups reported that physical health was the most important, yet most difficult, aspect of health to maintain as a person gets older. How do the oldest elders work out? Many cited walking (44 percent) and engaging in muscle strengthening exercises (41 percent) as their go-to methods of staying in shape. One curious finding in the realm of physical fitness was that more centenarians than boomers said that they supplemented their work-out regimes with mind/body/spirit activities such as Yoga, or Tai chi.

6. Do you regularly communicate with friends and family?

The same number (89 percent) of boomers and centenarians claimed that they engage in regular communication and with their family and friends, lending further credence to the connection between a strong social support group and good health.

So, are you really healthier than a 100-year-old?

Handling healthy habit blockers

Time, energy, illness and money are often the most commonly cited barriers to leading a healthy lifestyle.

Interestingly, even though the elderly are sometimes viewed as being sicker, more tired, and more financially strained than their younger counterparts, the survey found that fewer centenarians than boomers said that their ailments or purse strings got in the way of them leading a healthy lifestyle. Additionally, only 15 percent of centenarians claimed that they were too tired to make good choices on how to be healthier—a figure not too much larger than the 10 percent of boomers who said the same thing. 

The Brew That Fights Joint Pain, Sun Damage, Cancer & More

White tea is fast brewing its way up as a star beverage, thanks to its tremendous health benefits. Study after study is establishing its role in controlling obesity, preventing heart disease, and even fighting off cancer. Here are some important white tea facts to make you reach out for the wonder brew:

What is white tea:  It is not black tea with milk. It is, in fact, the least processed of all teas, in which the leaves and buds are simply steamed and dried. White tea contains numerous buds, covered with fine silvery hairs that give it a light white/grey color. The tea brews to a pale yellow color, and has a slightly sweet flavor.

Drink white tea to fight obesity: In addition to following a healthy diet and regular exercise, white tea can be a great ally in your quest for weight loss. A German study published in the medical journal  ”Nutrition and Metabolism” found that white tea effectively assists the body to better metabolize lipids or fats.

Keep skin young and joints pain-free with white tea: The ingredients in white tea boost the immune function of skin cells and protects them from sun damage. The discovery by scientists at the University Hospitals of Cleveland and Case Western Reserve University adds an important element in the battle against skin cancer. White tea also prevents the action of the enzymes that break down elastin and collagen—thus fighting wrinkles. The same enzymes also cause inflammation, so white tea brings relief from rheumatoid arthritis, too!

Let white tea rescue you from colds and flu: It is a powerful killer of streptococcus bacteria and viruses, studies show. A natural cleanser, it also kills fungi with more success than other teas.

Stop tooth decay in its tracks with white tea. Research shows that it fights dental plaque, too. Of course, you would also need to follow the basics of dental hygiene for the tea to be effective.

White tea can reduce colon tumors: According to a study published in the journal Carcinogenesis by scientists from the Linus Pauling Institute at Oregon State University, white tea is more powerful than green tea in reducing the number of cancerous tumors in mice. Combined with sulindac (a common drug for preventing colon cancer), its cancer-fighting effect is even more dramatic. 

Top 20 Artery-Cleansing Foods

Avocados

"Instead of using a whopping dollop of mayonnaise on your sandwich, try using thin slices of avocado," suggests Megan Madden, a registered dietitian in New York, NY. A 1996 study done by researchers in Mexico found that people who ate avocado every day for one week experienced an average 17 percent drop in total blood cholesterol. What's more, their levels of LDL ("bad") cholesterol decreased and HDL ("good") cholesterol increased.

Whole Grains

The soluble fiber found in whole grains such as whole-wheat bread, brown rice, and oatmeal binds the cholesterol in your meal and drags it out of your body, Madden says. "And, when your body needs to utilize cholesterol in the future, it draws on your blood cholesterol supply, effectively lowering your total blood cholesterol level and your risk for heart disease."

Olive Oil

A 2011 study found that people ages 65 or older who regularly used olive oil (for both cooking and as a dressing) were 41 percent less likely to have a stroke compared to those who never use olive oil in their diet. Use a little olive oil instead of butter or drizzle some over pasta, salad, or veggies to take advantage of its high mono- and polyunsaturated fats, Madden says. "And although it’s a healthier option, remember to use these oils sparingly, as all fats still contain the same number of calories."

Nuts

Grabbing a handful of nuts is a heart-healthy way to beat the afternoon itch for a cookie, Madden says. "Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and fiber, while walnuts are a great plant-based source of an omega-3 fatty acid called alpha-linolenic acid." According to the American Heart Association, monounsaturated fats can help reduce levels of bad cholesterol in your blood and lower your risk of heart disease and stroke.

Foods Fortified by Plant Sterols

Sterols are compounds that compete with the cholesterol in your food for absorption within your digestive tract, Madden says. "Sterols have been shown to lower both total and LDL cholesterol and can be found in certain brands of fortified orange juice, margarine spreads, and milk." Just be sure to check the label—make sure the margarine is trans fat-free and that "partially hydrogenated oil" does NOT appear on the ingredient list.

Salmon (or Other Fatty Fish)

Fatty fish such as mackerel, herring, tuna, and salmon are chock full of omega-3 fatty acids, Madden says. "Eating fish twice a week can reduce your risk of developing heart disease by decreasing inflammation and lowering triglyceride levels, and it may even help boost your HDL levels."

Asparagus

Asparagus is one of the best, natural artery-clearing foods around, says Shane Ellison, an organic chemist and author of Over-The-Counter Natural Cures. "Asparagus works within the 100,000 miles of veins and arteries to release pressure, thereby allowing the body to accommodate for inflammation that has accumulated over the years." It also helps ward off deadly clots, Ellison says.

Pomegranate

Pomegranate contains phytochemicals that act as antioxidants to protect the lining of the arteries from damage, explains Dr. Gregg Schneider, a nutritionally oriented dentist and expert on alternative medicine. A 2005 study published in the Proceedings of the National Academy of Sciences found that antioxidant-rich pomegranate juice stimulated the body’s production of nitric oxide, which helps keep blood flowing and arteries open.

Broccoli

Broccoli is rich in vitamin K, which is needed for bone formation and helps to keep calcium from damaging the arteries, Dr. Schneider says. Not to mention, broccoli is full of fiber, and studies show a high-fiber diet can also help to lower blood pressure and cholesterol levels. 

Turmeric

"The spice turmeric is a powerful anti-inflammatory," Dr. Schneider says. "It contains curcumin which lowers inflammation—a major cause of arteriosclerosis (hardening of the arteries." A 2009 study found that curcumin helps reduce the fatty deposits in arteries by as much as 26 percent

Persimmons

Forget the old 'an apple a day' adage—it seems eating a daily persimmon is a better way to keep the doctor away. Research shows the polyphenols found in this fruit (which has twice as much fiber and more antioxidants than an apple) can help decrease levels of LDL cholesterol and triglycerides.

Orange Juice

A 2011 study published online in the American Journal of Clinical Nutrition found that drinking two daily cups of 100-percent orange juice can help reduce diastolic (resting) blood pressure. OJ contains an antioxidant that has been found to help improve blood vessel function

Spirulina

A daily 4,500mg dose of this blue-green algae (usually found in supplement or powder form) can help relax artery walls and normalize blood pressure. It may also help your liver balance your blood fat levels—decreasing your LDL cholesterol by 10 percent and raising HDL cholesterol by 15 percent, according a recent study.

Cinnamon

Just one teaspoon a day of antioxidant-rich cinnamon can help reduce fats in the bloodstream, helping to prevent plaque build up in the arteries and lower bad cholesterol levels by as much as 26 percent, according to recent research. 

Cranberries

Research shows that potassium-rich cranberries can help reduce LDL cholesterol levels and help raise the good HDL levels in your body, and regular consumption of the holiday favorite may help reduce your overall risk of heart disease by as much as 40 percent.

Coffee

According to researchers in The Netherlands, people who drank more than two, but no more than four, cups of coffee a day for 13 years had about a 20 percent lower risk of heart disease than people who drank more or less coffee or no coffee at all. Moderation is the key to coffee's heart-health benefits—the caffeine is a stimulant which can cause a temporary increase in blood pressure, and in excess, can lead to irregular heart beat.

Cheese

Believe it or not, cheese could help lower your blood pressure! A recent study from Brigham and Women's Hospital and Harvard Medical School found that people who eat three servings a day of low-fat dairy have lower (three points less) systolic blood pressure than those who eat less.

Green Tea

Green tea is rich in catechins, compounds that have been shown to decrease cholesterol absorption in your body. Another bonus? It may help prevent cancer and weight gain, too!

Watermelon

Talk about a perfect snack—watermelon is not only a diet-friendly food, but it can help protect your heart too! A Florida State University study found that people given a 4,000mg supplement of L-citrulline (an amino acid found in watermelon) lowered their blood pressure in just six weeks. Researchers say the amino acid helps your body produce nitric oxide, which widens blood vessels.

Spinach

The potassium and folate found in spinach can help lower blood pressure, and according to recent research, one serving of nutrient-packed leafy greens (like spinach) a day can help reduce your risk of heart disease by 11 percent. Enjoy some in salads, omelets, and smoothies.

8 Ways to Live Well from Biblical Times

Apples, grapes, olive oil, honey, onions, pomegranates, fish, and spices like ginger are considered superfoods and found throughout the Bible.

Gain understanding and live well, according to God’s Word!

The Olive Leaf
The olive leaf oil was used in Biblical times to promote healing for cuts and used as an antiseptic.

Nuts
Walnuts, pistachios, and almonds can lower bad cholesterol, are full of protein, fiber, and can also maintain weight. 

“Then their father Israel said to them, “If it must be, then do this: Put some of the best products of the land in your bags and take them down to the man as a gift—a little balm and a little honey, some spices and myrrh, some pistachio nuts and almonds.” Genesis: 43:11

Spelt
Spelt has more protein than conventional wheat, B2, copper, fiber, and is digested easier. Spelt can help prevent diabetes with its low glycemic index. “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.” Ezekiel 4:9

 Onions

 Onions improve vitamin C production, reduce inflammation, regulate blood sugar, and can prevent certain cancers. “We remember the fish we ate in Egypt at no cost—also the cucumbers, melons, leeks, onions and garlic.” Numbers 11:5

 Vinegar 

Vinegar works well as an antiseptic, body cleanser, and has vitamins A, B1, B2, and B6. It could also boost cognitive function, and suppress the appetite. Look up vinegar in the Book of Ruth.

 Pomegranates 

Pomegranates can lower blood pressure, lower cholesterol, ward off cancer, and help people suffering from depression.

 Beans 

Beans lower cholesterol, reduce the risk of heart disease, and osteoporosis. The variety of beans seems endless such as lima, soy, navy, pinto, white beans and kidney beans. 

Psalms 90

"Oh! Teach us to live well! Teach us to live wisely and well! Come back, GOD—how long do we have to wait?— and treat your servants with kindness for a change. Surprise us with love at daybreak; then we’ll skip and dance all the day long. Make up for the bad times with some good times; we’ve seen enough evil to last a lifetime. Let your servants see what you’re best at— the ways you rule and bless your children. And let the loveliness of our Lord, our God, rest on us, confirming the work that we do. Oh, yes. Affirm the work that we do!"

10 Reasons Why You Should Eat Spinach at All Ages and Stages!

Spinach!  I n the Beginning…

• Spinach is so valuable for every stage of life as it is packed with vitamins, minerals (manganese, zinc, magnesium potassium, iron, and calcium) and phytonutrients.

• Folate is also found in spinach. In pregnant women, it  is essential for the growing foetus to ensure proper development of the nervous system.

• As children are growing up, most of them love to play outdoors, and older ones often join in with sports.  CQ 10, an anti oxidant, is present in spinach and this strengthens muscles, including those around the heart, thus supporting blood flow…very necessary during baseball, swimming, cheerleading and all the activities children enjoy.

Juggling Career & Family / Climbing the Corporate Ladder

• Spinach is in high potassium and low in sodium. This composition of minerals is beneficial in preventing or dealing with the high blood pressure that may accompany too many years of juggling career and family or climbing the corporate ladder – two pursuits that leave little time to stop and smell the roses.  Potassium’s reputation for lowering blood pressure in combination with the low sodium makes spinach a great natural choice for lowering blood pressure.   The folate in spinach also helps reduce hypertension and relax blood vessels.

• As we all deal with the challenges of the economy, many business people may develop ulcers and once again, spinach comes to the rescue as it has the ability to protect the membrane of  the stomach thereby decreasing the likelihood of gastric ulcers.

• Spinach is a rich source of beta carotene, lutein, and xanthene, all of which are beneficial for our eyesight.  It can help prevent  itchy eyes or dry eyes. Great if you have to spend a lot of time on the computer as part of your work.

Later Life: Keeping What You’ve Got

•  Spinach as a source of Vitamin K  helps retain calcium in the bones.  Manganese, copper, magnesium, zinc and phosphorus present in spinach also help maintain strong bones and reduce the likelihood of  osteoporosis after menopause, especially in combination with  regular weight bearing exercise.

Senior Years: Keeping them Golden with Greens

• As we come to the later stages of life’s journey we may have to deal with eyesight issues such as age-related macula degeneration (AMD) caused by  the degeneration of lutein and xanthene which form the central part of the retina.  Research conducted by Oak Ridge National Laboratory showed that  putting spinach  on the menu can result in regaining of the two pigments and preventing AMD effectively.

• The passing years may also present a large percentage of the population with atherosclerosis, a  hardening of arteries. Lutein found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attack, and  stroke as spinach proteins help reduce the cholesterol in the blood vessels. No wonder Popeye could keep going like he did.   

•  Research done at the University of South Florida Center for aging and brain repair that shows that spinach helped the reversal of age related slow down in the ability to learn. If this animal  research leads to more of us including this wonder veg in our diet, their discomfort will not have been in vain. Fingers crossed that more humans put themselves forward to be the guinea pigs of the future when it comes to researching the benefits of super foods like spinach. 

7 Foods You Should Never Cook in the Microwave

If you’re not a huge fan of slaving over a stove to make your meals when you’ve finished work, then you may reach for your microwave to complete the majority of your cooking. While you can quickly warm leftovers or even make delicious mug cakes for dessert in a matter of minutes using your microwave, there are certain foods that should never be cooked using this appliance. When you’re planning a meal incorporating any of these seven foods, use a pan or your oven as your mode of cooking instead.

1. Eggs 

There have been various online resources claiming it’s easier than ever to hard-boil an egg, no pots of boiling water required. If you’re planning on trying out this microwave hard-boiling method — that is, putting fresh eggs still in their shell in the microwave for a few minutes — then you’ll be very disappointed when your egg explodes. Incredible Egg explains cooking an egg in its shell using a microwave causes a buildup of steam within the egg. The steam builds too fast for the egg to breathe through its pores, resulting in a messy explosion. Make sure to crack your eggs and prick the yolks to ensure even cooking if using the microwave.

2. Herbs

It may seem like a brilliant idea to speed up the herb drying process by putting them in the microwave, but you’re sure to ruin your fresh herbs this way. Good Housekeeping explains putting herbs in the microwave totally ruins them, and it won’t dry them out the way you might be expecting. Herbs don’t hold a ton of moisture anyway, so nuking them in the microwave for too long can actually lead to a fire! Avoid this mistake at all costs.

3. Frozen meats 

It happens to all of us — you come home from work and realize that you forgot to take the meat out of the freezer to defrost for dinner. This common mistake sometimes leads people to defrost their meats in the microwave, which can lead to a partial cooking of the thinner edges of the meat while the middle is still completely frozen.

Reader’s Digest explains you need a microwave that rotates the food during cooking to have any chance of evenly thawing your meats this way. If the microwave unevenly thaws the meat, bacteria can grow from having frozen meat mixed with partially cooked meat. Defrosting meat overnight in the refrigerator is the safest way to thaw . Set an alarm for yourself so you won’t forget.

4. Breast milk or baby formula

It’s common to warm breast milk or baby formula, and when your baby is crying, you want to be able to do this as easily and quickly as possible. The problem with doing this in the microwave, the FDA says, is it often results in uneven eating. The bottle may be relatively cool to the touch, but there could be hot spots in the milk that can scald your baby’s tongue and throat.

Heating breast milk and baby formula under hot running tap water or in a pan that’s filled with warm water is a good way to evenly distribute the heat. Jars of baby food can also heat unevenly in the microwave, so transfer them to a dish to ensure more even heating.

5. Frozen fruit 

There’s nothing as naturally sweet and convenient as frozen fruit. Whether you love it right out of the bag when fruit is no longer in season, or you’re planning on adding it to your baking recipes, microwaving frozen fruit should never be your go-to way of defrosting it.

According to Lifehack, Russian studies have suggested defrosting frozen fruit can cause carcinogenic substances to form. Also, fruits have trouble standing up to the heat, so they’ll lose their flavor and texture as soon as the intense heat of the microwave hits them. It’s best to allow your frozen fruits to naturally thaw in the fridge or on the counter.

6. Hot Peppers

A lot of Mexican recipes call for toasting dried chiles to intensify the flavor. If you’re hoping to quicken the process by using your microwave, think again. The Daily Meal explains the capsaicin vaporizes when microwaved, which can leave you with a very unpleasant facial when you open the door.

7. Water for tea

If you’re the only one drinking tea in your household, then it probably seems like too much of a hassle to heat up your water in a teakettle. While it’s much faster to place your mug of water into the microwave for a minute or two, you actually can ruin your tea-drinking experience this way, as the temperature of the water differs depending on what type of tea you plan to drink.

Smithsonian Magazine explains green tea should be steeped in water that’s 176 degrees Fahrenheit, whereas herbal tea requires water to be around 210 degrees Fahrenheit. A teakettle is designed to heat water to an even 212 degrees Fahrenheit, so you can accurately estimate the temperature of your tea when using this device. When you throw your mug of water in the microwave, you have no idea how hot your water is, which can result in a bitter beverage.

4 Surprisingly Effective Natural Antibiotics

When we’re facing a bacterial infection few people give herbs a second thought. But, considering their effectiveness at treating a wide range of infections we might want to reach for herbs more often. Here are four of my preferred antibacterial herbs.

Garlic

Garlic is well-known for its wide-reaching antibacterial effects. In one study researchers assessed the value of a garlic broth and its ability to fight off E. coli infection. They found that the higher the dose of garlic the more effective it was at killing E. coli bacteria.

German Chamomile

A German governmental organization (Commission E) approved German chamomile as a skin treatment to reduce swelling and fight bacteria, as well as a tea or supplement to alleviate stomach cramps. Researchers assessed the antimicrobial activity of an extract of German chamomile against the fungus Candida albicans and the bacteria Enterococcus faecalis. Candida albicans is a common fungal condition (sometimes, albeit less accurately referred to as a “yeast” infection) and E. faecalis is an antibiotic-resistant and often life-threatening infection that sometimes inhabits root-canal-treated teeth. TheIndian Journal of Dentistry published an assessment of a high potency extract of chamomile against these microbes and found that it helped kill both. This study could help explain German chamomile’s reputation for healing dental abscesses and gum inflammation.

Ginger

More and more exciting research showcases ginger’s potency against bacteria and viruses alike, sometimes even when antibiotic drugs fail. In one study published in the medical journal Nutrition, researchers found that ginger showed a strong ability to inhibit bacteria. That’s important news as we collectively cope with resistant superbugs.

Oregano

Oregano is a powerfully antiseptic plant thanks largely to its constituents known as carvacrol and rosmarinic acid. Unlike antibiotic drugs that work only on harmful bacteria, these compounds in oregano work against bacteria, viruses, fungi and even parasites like worms, making it a well-rounded antiseptic to keep in your natural medicine cabinet.

Research in the journal Microbial Ecology in Health and Disease showcased oregano’s effectiveness against Klebsiella oxytoca and Klebsiella pneumoniae. These bacteria can colonize the skin, wounds, throat, gastrointestinal tract, urinary tract and particularly the lungs, making oregano a potentially good option in a wide range of infectious conditions. Research published in the journal Frontiers in Microbiology showcased the effectiveness of oregano against antibiotic-resistant strep infections, which are most known for causing strep throat.

These herbs can be used in making a tea or broth, taken in a tincture (alcohol extract), or taken in capsule form. A typical dose of tea is one heaping teaspoon per cup of boiled water, drank three times daily. Tinctures are frequently taken in doses of thirty drops three times daily. Follow package directions for capsules since they vary greatly. Always check with a qualified herbalist or physician if you’re taking any medications or suffer from any health condition before taking herbal medicines or discontinuing any medications.