10 keys to a Healthy life

Posted by Tchock Friday 5 Comments

1. Find a hobby.
Whether that’s bird-watching, cycling or attending the opera, a pursuit outside
of your daily routine can be especially relaxing and rewarding…and it keeps
you stronger too.
In a study on people who have undergone surgery, it was shown that those

people who enjoyed a hobby recovered more quickly than those who did not.
Having a desire to pursue your interests makes life more enjoyable.
I consider myself very fortunate in that my passion is also my life’s work. I
love learning about health and wellness, sharing that information with others
and watching lives be transformed. I realize, however, that I’m in the minority.
Most people toil through their day…or even their life without ever finding
their passion. I urge you to dig deep inside yourself to discover what it is that
truly makes you happy. Passion gives meaning and happiness to your life.

2. Move it.

Physical activity is good for people of all ages. With strong muscles, you’re less likely to fall, and if you do, you’re less likely to break something. Even modest exercise has been shown to help the body, yet over 60 percent of us do not.
The benefits are many…
• Improved weight control
• Stronger bones, muscles and joints
• Reduced risk of heart problems
• Positive emotional health
• Strong short and long-term memory
The reasons people give for NOT exercising are the very same reasons you SHOULD exercise. Lack of energy is cited as the most common reason, but did you know that exercise actually increases your energy and endurance?
The more you exercise, the more energy you’ll have. A second reason for not exercising is lack of time. If you carve out the time to exercise, it makes you more productive with the rest of your day.
Regular exercise needn't be burdensome. For most people, walking is one of the easiest and no-cost activities you can do. Keep in mind that even small movements add up – take the stairs, pace during phone calls, or park at the far end of the lot. Did you know that for every 20 steps you take, you burn one extra calorie? Keep moving. Whatever activity you select, make it something you enjoy, not dread, otherwise you won’t stick to it. Be creative.
Take up fencing, learn to foxtrot, or join a volleyball team. Enlist a friend for encouragement and companionship and get fit together.

3. Go fish.

In recent years there’s been a lot of talk about the health benefits of essential fatty acids. In the 1980s it was all about Omega-6, then with the olive oil-based Mediterranean diet, Omega-9 became the rage.

While Omegas 6 and 9 are still popular and beneficial to your health, today Omega-3 takes center stage because it offers a host of benefits from head-to-toe. Unfortunately, most of us are woefully deficient in
Omega-3, especially those coming from fish sources. Could this be why you’re not feeling your best? Why things aren’t working like they used to?
Omega-3s are a group of polyunsaturated, essential fatty acids that include: alpha linolenic acid (ALA), which comes from soybeans, walnuts and flaxseed, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which come from fish. Interest in Omega-3 from fish oil began when it was discovered that Eskimos, despite eating a lot of fats, had fewer heart concerns. Eskimos, of course, eat a lot of cold water fish.

While it’s true you can get Omega-3 ALA from plant sources like the ones just mentioned above, it appears your body’s ability to convert ALA is not as efficient as the Omega-3 from EPA and DHA that come from fatty fishes like salmon, albacore tuna, sardines, herring, anchovies, and mackerel.
It’s believed that at one time humans were able to make the EPA and DHA conversions more efficiently, but due to our modern diet, lifestyle and the quantity of trans fats we consume from prepared, packaged and fast foods, our ability has diminished. This leaves most of us – over 90 percent – deficient and vulnerable.
What makes EPA and DHA unique is that once they’re consumed, they are readily absorbed by various tissues and cell membranes where they affect a wide range of metabolic activities. Sometimes they restrain harmful activity, like fighting free radicals. Sometimes they facilitate functions to keep you healthy. For example, in the brain they affect neurodevelopment to keep your mind and memory strong. In the heart, EPA and DHA influence electrical activity to keep heart rhythms healthy. No other fatty acids show this influence. The bottom line: while Omega-3 ALA is beneficial, Omega-3 EPA and DHA are even more so.
So who should take Omega-3 supplements? Any adult concerned about their… Heart Immune system Digestion Cholesterol Thyroid Joints
Skin Vision Memory Mood Metabolism Concentration
Cholesterol Blood pressure Reproductive health Even if you’re a vegetarian, you can still get the life-enhancing benefits of Omega-3 through plant-based supplements including Flaxseed Oil and Chia Seed Oil. There are many Omega 3s out there, and don’t get confused by all the labels. Zero in on the quantity and quality.

4. Get plenty of Vitamin D, the “sunshine vitamin.”

It’s been all over the news lately. Since many of us don’t spend much time outdoors and when we do we

use sunscreen, millions of us are missing out on this important vitamin. Today, more and more men and
women are now supplementing with Vitamin D for calcium absorption, strong bones, anti-aging support,

heart, muscle tone, mood, and just about everything else! Vitamin D even plays a role in breast health.
Recent data indicates that breast issues are much more of a concern for women living in northern climates where there is less sunshine, and it is less intense when it is
shining, than for those living in the sunny south. Vitamin D is important, but there’s always confusion
about which of the many forms available, is best. Here’s the breakdown on the two most popular forms D2 and D3.

5. Drink tea.

Tea is second only to water in worldwide consumption. While most people drink it for the flavor, over the last few years scientists have discovered that drinking tea is good for your health too. Here are some surprising reasons you should brew a cup today:

• Bolsters your immune system –Certain teas like green tea, echinacea, rose hips, and eucalyptus can boost your immunity and keep your system strong. Green tea in particular contains antioxidants, called epigallocatechin gallate (EGCG). It also contains naturally occurring trace amounts of vitamins B,C and E along with natural fluoride for your teeth and valuable minerals to support good health. There’s no doubt
that a cup of hot tea on a cold winter day soothes and relaxes while iced tea refreshes and rejuvenates on a hot summer day. For a healthy kick, sweeten with cinnamon or ginger.
• Offers digestive support. Peppermint, ginger, and papaya teas are just a few traditional tummy-helpers.
• Supports heart health. Rich, salt-laden foods, increased alcohol consumption and an irregular schedule
can be blamed for a variety heart concerns. The act of steeping then sipping a cup of tea naturally slows you
down. This is especially true of traditional tea relaxers chamomile and spearmint.
• With the addition of cinnamon, tea helps maintain blood sugar. Research shows cinnamon is a powerful
nutrient for maintaining blood sugar levels already within the normal range. This now-patented discovery
was found by accident when studying why people who ate apple pie had lower blood sugar levels. Turns out
the active ingredient in cinnamon, called MHCP, works with the blood sugar in your system. That doesn’t
mean you should binge on cinnamon buns, just add a cinnamon stick to your beverage or enjoy a cup of
cinnamon tea.

6. Get proper rest.

Seems like a no-brainer, but it’s a fact that a majority of American don’t get enough sleep. According to the National Sleep Foundation (NSF), nearly 7 out of 10 older individuals suffer from sleep problems. It’s no wonder. With our 24 x 7 “on-call” life, many Americans stay up later finishing work projects, catching up on emails, and sleeping with their cell phones. This significantly cuts into the required 7-9 hours of daily rest needed. Unfortunately, skimping on sleep affects you physically, mentally and emotionally.
People who don’t get enough ZZZs are more likely than others to develop psychiatric problems, and lack of sleep can be hazardous to the public as well. Every year drowsy drivers cause more than 100,000 car accidents, 1,500 deaths and tens of thousands of injuries according to the National Highway Traffic Safety Administration. If you’re feeling sleepy while driving the NSF recommends you pull into a rest area and take a 20 minute cat nap. Caffeine will help, however, it takes 30 minutes to feel the effects, so drink some caffeine before you nap. To get a good night’s rest, practice good sleep hygiene. This includes having a bed time routine, practicing some type of relaxation like yoga or deep breathing exercises, and keeping your bedroom at a cool temperature. Studies have shown that having a TV or computer monitor in the room, even if not on, can disturb sleep rhythms, so move them out. And while alcohol can make you fall asleep quickly, it disrupts sleep in the second half of the night when your body starts metabolizing the alcohol.
During the day, make sure you have enough exposure to natural light. This is especially important for people who stay indoors most days or live in locations with long, dark winters. Light exposure, either naturally or artificially through special lamps, can help maintain a healthy sleep-wake cycle.

7. Take a good multivitamin.

Just about every week you’ll hear news reports about the efficacy of multivitamins. Are they really needed? YES! A multivitamin helps ensure you’re getting all your vitamins and minerals since, according to the Healthy Eating Index survey conducted by the USDA, most of us are not eating a healthy balanced diet every day. What’s more, as we age it becomes more difficult for our bodies to absorb and process certain vitamins and minerals from our food, adding to our nutritional deficit. If you eat fast foods, processed foods, smoke, drink alcohol or soda and rarely eat fruits vegetables and fish, a good multi is a must.

Which type of multivitamin is best…and is more expensive better? That depends. Here’s how to get the biggest bang for your vitamin buck Look for a reputable retailer. Look for a company that has a thriving business. This means they restock frequently and their products are fresh. You want a company that has stood the test of time and belongs to industry trade associations and the Better Business Bureau. Of course, you want a company that stands behind what it sells with a good guarantee.
Costly doesn’t always mean quality. The supplements industry is federally regulated, so every reputable retailer large and small must comply if they plan to stay in business. This means lesser-known brands can equal or even surpass the quality of the big brand names. And because smaller brands don’t have the big national advertising budgets and fancy packaging, they can pass the savings on to you. Check the label. The most important thing is to check that the vitamin has the proper recommended daily value. Often a manufacturer will even add slightly more of an ingredient than the label indicates to ensure that
the amount is at least the level claimed when the product nears the end of its shelf life.
You also want to make sure the vitamin is absorbable. For your body to use vitamins, it must dissolve properly.
Here’s a simple way to find out. Pour one cup of white vinegar into a glass container. Heat a bowl of water to 98 degrees and place the vinegar cup into the bowl of hot water. Place the vitamin into the vinegar cup then gently shake the vinegar every five minutes. The pill should
dissolve in 30 to 60 minutes.

8. Protect your skin.

More than 3.5 million skin cancers in more than 2 million people are diagnosed annually. 1 Even if you have darker skin, the best way to stay younger looking and avoid skin cancer is to avoid the sun. Unfortunately, that’s not always practical. To reduce the signs of aging, be sure to always wear sunscreen of an SPF of 30 or higher that offers broadspectrum protection against UVA and UVB rays and is water resistant. If at all possible avoid sun exposure between 10AM and 3 PM when the sun’s rays are strongest. Apply sunscreen to dry skin 15 minutes prior to exposure and use enough to fill a shot glass. Unfortunately, most of us don’t use enough. Reapply every two hours or after swimming or sweating.

It’s important to use sunscreen daily even on cloudy days as the sun is always emitting UV rays. In fact, 80 percent of the sun’s UV rays pass through clouds. And snow and sand increase the need as well.
There are many types of sunscreen available, but in general follow these guidelines:
• Face – cream
• Scalp or hairy chest – gel
• Area around eyes – stick
• Children – sprays but make sure all exposed skin is adequately covered
Keep in mind, use of sunscreen will limit the amount of Vitamin D you’re receiving. This is why many choose to supplement with Vitamin D

9. Eat breakfast every morning.

Research shows that people who eat a morning meal consume fewer calories and fats during the day and get more vitamins and minerals in their diet. Best of all, breakfast eaters tend to be thinner because they’ve fueled their body for the morning and are less inclined to hit the vending machine or snack in the morning. Its benefits aren’t just for adults; children show increased alertness and performance at school.

So what makes a good breakfast? A meal consisting of three components:
 1) carbohydrates, like toast, fruit or cereal;
2) protein from eggs or nuts;
  3) a small amount of fat from meat or butter. This combination provides fuel to last through lunch. Since no single food gives you all the nutrients it’s best to include a variety of foods.
For individuals who aren’t hungry in the morning, it’s fine to pack a healthy breakfast and eat an hour or so later.

10. Strive to eat at least five servings of fruits and vegetables daily.

Just when I was getting used to the idea of eating “5-a-Day,” new guidelines now recommend consuming eight or more fruits and vegetable servings a day. That comes out to about 4 ½ cups a day. Few of us eat that much and that’s too bad because fruits and vegetables provide lots of vitamins, minerals and other natural substances that help maintain good health. With all the fresh produce available year round there’s no excuse not to fill up. Here are a few simple tips on how you can add more to your day.

• Add broccoli florets or sliced zucchini to your pizza topping.
• With lasagna, tuck spinach, shredded carrots or sliced eggplant between the layers.
• For all sandwiches, add lettuce, tomato and onion.
• At work, snack on dried fruit instead of heading to the vending machine.
• Add grapes, apple slices and pears to your chicken salad.
• For breakfast, add broccoli, mushrooms or bell peppers to your omelet.
• Add canned veggies like sliced green beans or fresh mushrooms to your store-bought pasta sauce.
• Add fruit slices to your gelatin. My grandmother often included bananas or fruit cocktail, but experiment with any favorite fruit.
• Create “Ants on a Log.” Spread low fat cream cheese on celery and sprinkle with raisins. Kids love ‘em.
• Mix fat-free granola and fat-free yogurt. Top with berries.
While fresh is always best, canned, dried, and frozen fruits without added sugar, and vegetables without added salt or butter are also good options.
Remember, when it comes to fruits and vegetables, more matter. Make sure you’re getting more than enough by
incorporating these tips or supplements into your daily routine. Your body will thank you with ongoing good health.


Dr. Karen Yale, Chiropractic Doctor


Top Best protein foods

Posted by Tchock Tuesday 10 Comments

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. Below is a list of common foods with the highest protein to calorie ratio :

#1: Turkey Breast (and Chicken Breast)
Protein in 100gHalf-Breast (306g)Protein to Calorie Ratio
30g92g1g protein per 4.5 calories
Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. 

#2: Fish (Tuna, Salmon, Halibut)
Protein in 100g3oz Fillet (85g)Protein to Calorie Ratio
26g22g1g protein per 4.5 calories
Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g). 

#3: Cheese (Low-fat Mozzarella and Cottage Cheese)
Protein in 100g1oz Slice (28g)Protein to Calorie Ratio
32g9g1g protein per 4.7 calories
Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low fat Mozzarella and Cottage cheese provide the most protein per calorie.

#4: Pork Loin (Chops)
Protein in 100g1 Chop (134g,~5oz)Protein to Calorie Ratio
25g33g1g protein per 5.2 calories
Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

#5: Lean Beef and Veal (Low Fat)
Protein in 100g3oz Slice (85g)Protein to Calorie Ratio
36g31g1g protein per 5.3 calories
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein. 

#6: Tofu
Protein in 100g3oz Slice (85g)Protein to Calorie Ratio
7g6g1g protein per 7.4 calories

#7: Beans (Mature Soy Beans)
Protein in 100g1 cup (172g)Protein to Calorie Ratio
17g29g1g protein per 10.4 calories
Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g). 

#8: Eggs (Especially Egg Whites)
Protein in 100g1 Large Egg (50g)Protein to Calorie Ratio
13g6g1g protein per 12 calories
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.

#9: Yogurt, Milk, and Soymilk
Protein in 100g1 cup (245g)Protein to Calorie Ratio
6g14g1g protein per 18 calories
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Protein in 100g1 Ounce (28g)Protein to Calorie Ratio
33g9g1g protein per 15.8 calories
Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).


Calcium...What about it?

Posted by Tchock Sunday 2 Comments

Why is calcium so important?

You need your bones to grow and you want them to be strong in order to support the height you will gain in this program, for years and years to come. Calcium is what will make it happen.

Calcium is the most abundant mineral in the body and is found mostly in your bones, where it gives them strength. The body does not produce calcium, which means that you must get it from your daily diet. That's why a diet rich in calcium is so important, particularly when bones are growing and developing. Even after full bone development, you still need an adequate calcium intake throughout your life to keep your bones strong and healthy.

Apart from giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium.

In order for your body to function properly, the level of calcium in the blood must stay relatively constant. For this to happen, you need to consume enough calcium throughout the day. Otherwise, your blood will “steal” calcium from your bones to maintain the level it requires. Think of your bones as a “bank”. If your diet is low in calcium, your blood “withdraws” the calcium it needs from your bones. When your diet is rich in calcium, you make “deposits” in your calcium “bank”. Over time, if your withdraws exceed your deposits, your bones can begin to weaken and become more susceptible to breaking.

Smoking, alcohol, and caffeine have a negative impact on bone health, especially if your calcium intake is low.

Provided you consume enough calcium, your bones will continue to grow denser until around the age of 30. After that, calcium remains a priority, because you need to maintain your bone mass to minimize gradual loss associated with aging. As you get older, you tend to shrink (especially women). This tendency can be prevented through sufficient calcium intake.

Your bones need regular physical activity to maintain their strength. Exercise helps your body store calcium in the bones, so that the calcium you get from your diet is used more efficiently.

Daily calcium requirements:

Age (Years)
Calcium (Mg)

Here are the best calcium natural sources:

Calcium (Mg)
Brie cheese
 Camembert cheese
Cheese, firm such as
 Cottage cheese, creamed, 1%. 2%
 Feta cheese
 Ice cream
 Ice milk
 Milk, whole, 2%
 1%, skim milk, chocolate
 Milk, fortified
 Milk, powder, dry
 Mozzarella cheese
 Mozzarella cheese partly skimmed
Parmesan cheese, grated
Processed cheese slices:
2 thin slices, 2 thick slices
 Processed cheese spread
Ricotta cheese
 Ricotta cheese, partly skimmed
  Swiss cheese
  Yogurt drink, yogurt frozen
 Yogurt, fruit – flavor, yogurt plain
 Yogurt, fortified fruit - flavor
 Yogurt, fortified plain
250ml (1 cup)
125ml (½ cup)
 175ml (¾ cup)
125ml (½ cup)
250ml (1 cup)
250ml (1 cup)
250ml (1 cup)
90ml (6 Tbsp.)
 45ml (3 Tbsp.)

42g, 62g
45ml (3 Tbsp.)
60ml (¼ cup)
60ml (¼ cup)
175g, 125ml (1/2 cup)
175ml (¾ cup) both
175ml (¾ cup)
175ml (¾ cup)

256, 384
186, 147
259, 292

X, X
 Baked Beans
Beet greens, cooked
 Brazil nuts
 Bread, whole wheat or white
 Broccoli, cooked
    Cauliflower, cooked
Chickpeas, cooked
 Chili con carne
Figs, dried
Kale, cooked
Lentils, cooked
Nuts, mixed
Prunes, dried, uncooked
Red kidney beans, cooked
Rhubarb, cooked
Rice, white or brown, cooked
Rice drink (fortified)
 Salmon, pink, canned, canned w/ bones
Sardines, canned with bones
Sesame seeds
Shrimps, cooked, canned
Soybeans, cooked
Soy drink
Soy drink (fortified)
Spinach, cooked
White beans, cooked
125ml (½ cup)
250ml (1 cup)
125ml (½ cup)
125ml (½ cup)
1 slice
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
250ml (1 cup)
60ml (¼ cup)
4 medium
125ml (½ cup)
250ml (1 cup)
125ml (½ cup)
1 medium
60ml (¼ cup)
60ml (¼ cup)
250ml (1 cup)
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
½ - 213 g can
½ - 213 g can
125ml (½ cup)
70g (12 large)
125 (½ cup)
250ml (1 cup)
250ml (1 cup)
125 (½ cup)
250ml (1 cup)









Sleep problems

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today.And if you can't sleep you can't grow. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."
  • Sleep only when sleepy
This reduces the time you are awake in bed.
  • If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
  • Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
  • Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
  • Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
  • Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
  • Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
  • Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
  • Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

  • Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
  • Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
  • Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

  • Use a pillow on your head not under it (this is my favorite trick ^^) 

 This will help you get silence and will help you stop thinking.

back to top