Friday, January 17, 2014

5 Insights of 20 for a better Year – Part Four

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5 Insights of 20 for a better Year – Part Four
I found these on Reader’s Digest site.  After reading it over I thought this might just do the trick, These are suggestions that might improve our health. I love the coffee idea… but I should point out that I am not aware that these suggestions have been tested – that is your job.
Here goes….the fourth 5.

16. Start Your Day With Chocolate
A square of dark chocolate has just the right amount of theobromine (a cousin to caffeine) to wake you up but not enough to cause a crash later, says chronic-fatigue specialist Jacob Teitelbaum, MD. It’s also chock-full of antioxidants, may decrease heart attack risk, lifts mood—and tastes delicious. Try it as a midmorning snack!
Dr. Jacob Teitelbaum is medical director of the nationwide Fibromyalgia & Fatigue Centers.

17. Eat More Quinoa
Rich in protein, fibre, and hard-to-get magnesium, which protects against hypertension, quinoa has a well-deserved reputation as a “super food.” (A typical serving has twice as much protein and eight times as much fibre as a serving of white rice.) But some people find that it can taste a little bland. Restaurant chefs have a secret that’s not included in the directions on the box, says Scott Uehlein, corporate chef for Canyon Ranch: They toast it first. “That gives it the most incredible nutty, rich flavour,” he says. Simply spread quinoa on a tray and place it in a 350-degree oven for eight to ten minutes, until it’s golden brown, then cook it up in a pot according to instructions. The technique also improves the taste of other so-called super-grains, Uehlein says, including buckwheat and millet.
Scott Uehlein is the author of Canyon Ranch Nourish: Indulgently Healthy Cuisine.

18. Snack On Real Energy Foods
When you need something to snap you out of your mid-afternoon funk, it may be tempting to grab an energy bar for a little boost. Don’t, says Pam Peeke, MD. Most of them are intended for elite athletes, not regular folks, and have at least 30 grams of refined, processed sugar, which will stimulate your appetite, not quell it. “If you’re hiking for six hours or you just ran a marathon, they’re fine,” she says. “Otherwise, think of them as glorified candy bars.”
Try Dr. Peeke’s favourite pick-me-up instead: two Wasa multigrain crackers, spread with two tablespoons of crunchy organic peanut butter and one tablespoon of low-sugar blueberry preserves. They’ll give you the quick but lasting turbocharge you crave, thanks to the combo of fat, protein, and fibre.
Dr. Pam Peeke is the author of Body for Life for Women.

19. Trade In For Grass-Fed BeefSure, it’s more expensive, but the health benefits make it worth the splurge, says Drew Ramsey, MD. Compared with conventional beef, a grass-finished steak is lower in fat and calories and delivers more heart-healthy omega-3 fatty acids. It also contains more conjugated linoleic acid, a nutrient that may lower cancer risk, protect brain cells, and redistribute belly fat. You can find it at specialty stores and your local farmers’ market.
Dr. Drew Ramsey is a psychiatrist in New York City and coauthor of The Happiness Diet.

20. Get Into Your Friend's Head
If you’re engaged in an endless round of self-criticism over some perceived failure, back down. Simply being nice to yourself will not only help you achieve your personal goals but also help you be happier and less stressed out, say investigators who are spearheading new research on compassion. To ramp up your self-compassion, try writing a letter to yourself about something you’ve been struggling with in the voice of a trusted pal, suggests Kristin Neff, a life-development specialist at the University of Texas.
“Imagine you are an empathetic friend and think, 'What would this person write to me about this situation? What would she say about what I’m going through?'" Neff says. “We’ve found that most people have a much easier time being self-compassionate if they pretend to be someone else.”
Kristin Neff is the author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. 

~ Murray Lincoln ~

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