1. Spinach- 3 servings a week slash your risk os sking cancer by 55% (folate, vitamins A,C and E boost skin’s resistance to sun).

2. Tomatoes- Lycopene loaded tomatoes decrease risk of sunburn and cancer.

3. Black Raspberries – The darker, the better. They help slow the growth of squamous cells and decrease inflammation.

4. Pomegranates- (Flavanoid rich) can shield skin cells from inflammation and UVB damage.

5. Dark Chocolate – It boasts more cancer-fightning chemicals than white tea and red wine!

Dr. Roizen and Dr. Oz

When life’s demands get too intense, our bodies go into survival mode: Cortisol, the “stress hormone,” is secreted, which causes an increase in appetite. And then of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

- Kathleen Zelman, MPH
WebMD feature

Weight gain occurs when you consume more calories than you expend, whether that occurs in the middle of the day, the morning or night. However, in reality, people who eat a lot of food late at night tend to consume more calorie-dense foods thus eat more calories, which can cause weight gain.

-American Council on Exercise

This type of bench press is an excellent way to develop upper body strength along with core stability which includes the hips back and abdominal wall.

Lateral hip strength is an important component of core strength. These muscles help to stabilize the pelvis which can help prevent hip, back and knee pain.

Save on calories and fat by filling a spray bottle with olive oil and spritz the pan once or twice before sauteing meals or vegetables. You will end up using 1/2 tbs of oil at the most at about 60 calories. If you pour straight from the bottle, you may end up with 200 calories or more in the pan!

“Every human being is the author of his own health or disease.”
Buddha quotes (Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.)

The hip flexors are a powerful muscle group that commonly becomes tight. When the hip flexors become tight they can alter the biomechanics in athletes, especially runners. The tight hip flexor can shorten stride length which can create achilles, knee and back problems. By using the foam roller, then performing a stretch the hip flexor can lengthen and loosen.

NSCA Performance Training Journal – Volume 8 Issue 3 Are Supplements a True Substitute for Real Food? By: Debra Wein
In a recent article published in the National Strength & Conditioning Journal entitled, “Are Supplements a True Substitute for Real Food?” author Debra Wein discusses the role supplements have come to play in our everyday lives. In fact, we probably all know someone (or are that someone) who has taken supplements to lose weight, avoid sickness, or as a replacement to a meal. Current research has shown the more we learn about nutrients and their interaction with our body the more important supplementing with real food seems like the right idea. For example, antioxidants, phytochemicals and fiber have been proven to reduce the risk of a number of chronic diseases like cancer, cardiovascular disease, & diabetes. Many supplements or meal replacements are stripped of these important components or they may not be as effective outside of their natural state.

Another key point is that nutritional supplements are not regulated as a drug, but as food. That means the FDA has little control of what is sold, they do not regulate the contents of the supplements, and they have no control over what is printed on the labels. Don’t assume because it is readily available on a store shelf that it is 100% effective, or safe.

There are populations that can benefit from supplements such as multi-vitamins to children with poor eating habits, women who are pregnant or who may become pregnant, and people on long term calorie restricted diets to name a few. However, the average person would be better off taking the time to find the right balance of healthy food rather than reaching for the latest off the shelf remedy.

Submitted by Brendan Crews of Bob Block Fitness brendan.crews@bobblockfitness.com

Try substituting pureed prunes for butter or oil when making brownies. It makes for delicious & healthy brownies and the pureed fruit will enhance the flavor of the chocolate. Plus you’ve added in something that uses less oil or less butter and you’ve added antioxidants because of the pureed fruit. Also fruit has fiber to lower your cholesterol.