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11 Habits to help you live to 100 years old!

1/25/2012

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One  of the biggest factors that determines how well you age is not your genes but how well you live. Not convinced?  A study published in 2009 in the British
Medical Journal of 20,000 British folks shows that you can cut your risk of  having a stroke in half by doing the following things: being active for 30  minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.
While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you've sidestepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 12 habits and check out Perls'
lifetime risk calculator to see how long you can expect to live.

1. Don't Retire
 "Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.

 2. Floss Every Day
 That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," says Perls.

3. Move Around
 "Exercise  is the only real fountain of youth that exists," says Jay Olshansky, a  professor of medicine and aging researcher at the University of Illinois at  Chicago. "It's like the oil and lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight  lifting.

4.  Eat a Fiber-Rich Cereal for Breakfast
Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

5.  Get at Least Six Hours of Sleep Each Night
 Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.

 6.  Consume Whole Foods, Not Supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.

7. Be Less Neurotic
It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

 
8. Live Like a Seventh Day Adventist
Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.

9. Be a Creature of Habit

Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives.
Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.

10. Stay Connected

Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."


11. Be Conscientious
The strongest personality predictor of a long life is conscientiousness—that is, being prudent, persistent, and well organized, according to The Longevity Project, coauthored by Howard Friedman and Leslie Martin. The book describes a study that followed 1,500 children for eight decades, collecting exhaustive details about their personal histories, health, activities, beliefs, attitudes, and families. The children who were prudent and dependable lived the longest, Friedman says, likely because conscientious types are more inclined to follow doctors' orders, take the right medicines at the right doses, and undergo routine checkups. They're also likelier to report happier marriages and more satisfying work lives than their less conscientious peers.

 
By Deborah Kotz, U.S. News | US News & World Review
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Vital Superfoods

1/11/2012

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When it comes to choosing what to eat, I like to get a lot of nutritional 
bang for my buck, so to speak. The best deals? "Superfoods" that are far more
plentiful in nutrients than they are in calories and that research has shown
deliver health benefits. You're probably already eating a lot of everyday
superfoods-like bananas, eggs and broccoli-and maybe even  some exotic ones  (acai, anyone?). 

But what about the power-packed foods filled with good-for-you vitamins,
minerals and disease-fighting phytochemicals you aren't eating? Rather
than rattling off a laundry list of every fiber-rich,  antioxidant-packed,
vitamin-saturated food I can imagine, I'm going to  focus on 7 of the healthiest
foods that I, and probably many of you,  have mostly missed the boat on eating,  especially on a regular basis.

 1. Kale
On top of delivering a raft of cancer-fighting antioxidants, kale is  one of the vegetable world's top sources of vitamin A, which promotes  eye and skin health and may help strengthen the immune system.  It's a  good source of heart-healthy fiber and a 1-cup serving has almost as  much vitamin C as an orange. What's not to love? 

2. Sardines
Sardines are one of the best sources of heart-healthy, mood-boosting  omega-3 fats, and they're packed with vitamin D.  And because sardines  are small and low on the food chain, they don't harbor lots of toxins as bigger fish can. 

3. Pomegranate
This vibrant fruit is chock-full of antioxidants, natural chemicals  found in plants that mop up harmful free radicals, which damage tissues  and may contribute to a variety of chronic conditions, such as heart  disease, Alzheimer's and cancer. Don't have time to prepare the fruit?  You can get many of the same benefits from drinking a glass of  pomegranate juice! Don't pass up an opportunity to enjoy the fruit  itself, however-the tart, jelly-like taste is unique and wonderful. A  1-cup serving of juice has 150 calories and 1/2 cup of pomegranate seeds has only 72 calories and 4 grams of fiber!

 4. Oatmeal
Oatmeal has 4 grams of fiber per cup and research suggests that  increasing your intake of soluble fiber (a type found in oatmeal) by 5  to 10 grams each day could result in a 5 percent drop in "bad" LDL  cholesterol. Also, according to a study in the Journal of Nutrition, eating a breakfast made with "slow-release" carbohydrates, such as  oatmeal, three hours before you exercise may help you burn more fat.  Here's why: in the study, eating "slow-release" carbohydrates didn't  spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn't spike as high, and because  insulin plays a role in signaling your body to store fat, having lower  levels may help you burn fat. 
 
5. Quinoa
Quinoa is a delicately flavored whole grain  packed with fiber and  protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: research shows that the two together can help you feel full for longer.

6. Kefir
Think yogurt in a glass. This drinkable fermented dairy beverage is  packed with beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of calcium per  8-ounce serving. Look for it in your supermarket's dairy section; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste.

 7. Lentils
Lentils are a versatile, budget-friendly and healthy addition to many  dinner recipes. A half-cup of cooked lentils contains over 9 grams of  protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a  good source of iron and an excellent source of folate.


Enjoy!
Yours in health & vitality,
Sonia
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Eating healthy on a budget...

1/9/2012

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Not everyone is able or ready to grow their own food yet. With food prices rising and the dollar shrinking, it's a good idea to know what to buy and where. The first thing to realize is eating solely for taste and eating out often are the 
wrong approaches.

Allocating serious shopping time for some trial and error to determine where you get your best deals is necessary. If you have more than one health food store available, learn which ones offer better deals on specific items.

Cooperatives or co-ops usually charge an annual membership fee to get the better deals. You'll have to decide if it's worth it. You may be surprised that sometimes the pricier stores will have better deals on  some items than the less expensive stores.

If you think you cannot spend  the money for quality, organic foods, add up all your eating out expenses and  the chips and dips and other processed yummy food and snack expenditures. Processed foods have unhealthy additives that make you eat more. That can add up  to an expensive addiction.

A few suggestions:

Breads: Try to find a local bakery that makes fresh, organic bread without bleached white flour or bromides (bromine). 
Both of those are unhealthy. Organic sourdough and sprouted grain breads are the  healthiest. If possible, invest in a bread making machine and make your own from  items ordered online or from local bulk bins.

Grains and legumes: Also known as rice and beans. Organic rice and beans from bulk bins  are healthy and cheap. Healthy oils, lemons, and spices can give you a variety  of flavors. Avoid canned beans even if they're in non-BPA
cans.

The  bulk dried beans should be soaked overnight for boiling the next day. Organic lentils are inexpensive and healthy, but they don't require any soaking time.  Most other beans, like black or turtle beans and garbanzo or chick peas do need soaking.

Some anti-grain health foodies insist that grains should be soaked overnight to remove some of the nutrition-blocking phytic acid or phytates. Soaking steel cut oats overnight makes morning cereal preparation  quick and easy as well as healthier. After the overnight soak, bring the oats to  a boil, shut off the heat, cover with a lid and wait around 15 to 20 minutes.

Produce: This is the trickiest for budgeting when it  comes to fresh organic produce. It requires serious shopping and coupon/flyer  special scavenging. It's best to lightly steam or eat the veggies raw. A salad a  day with dark greens and carrot slices is a good way to eat veggies. So is  juicing.

If you can't find organic produce to fit your budget, at  least avoid the "dirty dozen" and shop for the "clean fifteen" both listed here: http://www.ewg.org/foodnews/summary/.

Soups: Do  not choose the MSG laden instant soups or convenient canned soups. Slow cook soups the old fashioned way with veggies and potatoes. Make enough to refrigerate for a few days.

Another way to boost nutrients for grains and  legumes while granting variety is by sprouting. Sprouting broccoli seeds gives you a super food. Many other seeds and legumes can be sprouted.

To your vital health,
Sonia
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Wishing much health, peace, love, joy and vitality for an amazing 2012!!!

1/1/2012

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Have learned much in the past year as I reflect on all that has happened... 
Although, I do try not to stay in the past for to too long!  The only good thing
of reflection is to see all the growth and evolution of ones experiences.  Don't you think?  Not sure about you but as for me, I acquired much growth in 2011!  
First and foremost to sum it all up, I would say “we need to stop complicating life”!  Simply focus on enjoy, enjoy enjoy the journey!  And trust me folks when I say that I know that it is much easier said than done, especially in this day and age...  
This is all coming from someone like me to which practically struggled every day for 2011 and with challenges throughout my  life. Again to be totally honest, I have come to realize that most of these struggles or challenges are really just lessons to learn by!  I suppose, staying connected to one’s self is the way to understand this process…
Life has so much to offer and truly it is a journey and not the destination that really matters! 
Alright to lighten up just a little and try to stop sounding so deep and profound, let us get to the heart of matters. 2012 is really what matters! 
Not to contradict myself  by believing we should live in the moment and then plan ahead for the coming  days, months, years, and our future, which really is a total contradiction!  But planning can be relative though.  Planning can be an obsession with lists and rules and such, or planning can simply be sending out your intentions, your vibrations...which is obviously the way I see it!

Now, today the first day of 2012 my intentions are to send out best wishes for
ultimate health, peace, love, joy and vitality to myself, my loved ones and last but certainly not least, the universe!. All that recognize that life is truly about appreciating what you have in its entirety!


Sincerely Sonia
With love,
Aloe Vitality 2012!!!
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    Welcome!

    about the Author

    Sonia is an advocate for 'Natural Alternatives' while sharing easy everyday solutions.
    Her goal is to introduce  practical and natural strategies in our lives as opposed to the accessible conventional ways that our society has so adapted to. She is determined and continuously researching alternatives to cultivate healthier wellness methods. Her life has not been an easy one but she persevered and is truly empathetic in nature and completely interrelates with others. Due to her experiences Sonia has a real understanding of the difficulties that our busy lifestyles and culture bring and wants to help.
    Sonia maintains years of business knowledge, holistic passion and enthusiasm for change. Here on her blog you will meet some of her discoveries and revelations.

    Sonia's Blog is produced to offer information for natural wellness solutions with an easy to follow blueprint for living well and enjoying life!

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