2 Ways To Spice Up Your Green Tea

I like the taste of green tea. But I love the taste of green tea with herbal spice.

Green tea is the least processed version of tea. Because it is not processed very much, it provides the most amount of EGCG, which is the antioxidant responsible for most of the health benefits of green tea.

Even though I like the taste of green tea, I especially enjoy the taste of green tea blended with two of my most favorite herbal spices, mint and rosemary.

Mint Green Tea

Whether it be peppermint or spearmint, my favorite, mint gives tea a fresh and vibrant taste. It also adds some vitamins A and C along with manganese to your drink.

Fresh mint is easy to grow. Actually, it may be too easy to grow. It can overtake a garden bed. I prefer to grow my mint in a small container. Either way, your favorite type of mint will provide you with fresh leaves most of the year.

Ingredients for 1 Serving

• 1 green tea bag
• 1 sprig of fresh mint
• 1 cup of water
• Sweeten to taste

Recipe

1. Put tea bag and mint in a cup
2. Pour hot water into the cup
3. Let it steep for 2 to 3 minutes
4. Remove the tea bag. 
5. You can either remove the mint sprig or leave it in the cup. You can also remove the steeped sprig, and replace it with a fresh sprig for an attractive presentation.
6. Enjoy a great tasting tea.

Rosemary Green Tea

I just love the smell and taste of fresh rosemary.

So far, I have had good success in growing rosemary in Zone 6 of Southeastern Ohio. The plant in a sunny, garden location will provide you with plenty of sprigs during the warm months.

Some studies have shown that rosemary may be useful in improving your immune system, increasing your blood circulation and improving digestion.

Ingredients for 1 Serving

• 1 green tea bag
• 1 sprig of rosemary
• 1 cup of water
• Sweeten to taste

Recipe

1. Steep rosemary sprig in hot water for 5 minutes or longer
2. Place tea bag and sweetener in cup
3. Pout rosemary steeped water into cup and steep for 2 to 3 minutes
4. Remove tea bag
5. You can place a fresh rosemary sprig in cup for presentation
6. Enjoy this spring fresh tasting tea.

Charles A. Pennison

References:

Whole Foods: " Green Tea "
Whole Foods: " Rosemary "
Whole Foods: " Peppermint "

Changing The Time of Day When You Eat May Help Prevent Obesity And Diabetes

Changing the time of day when you eat, rather than what you eat, may help you maintain a healthy weight and prevent diabetes.

That is the result of a very interesting study by the researchers at the Salk's Regulatory Biology Laboratory.

This is a study that was conducted with mice, but may have relevance to humans. However, human tests will have to be conducted to make that claim.

This is what the researchers found. When mice were restricted to eating during an 8 hour period and forced to fast during the remaining 16 hours of the day, they weighed less and were healthier than mice that could eat whenever they wanted to eat.

Just think about that for a second. If you could restrict your eating to an 8 hour period of the day and fast for the remaining 16 hours, you might be able to reduce your weight and fat content, and be healthier. And you may be able to be healthier without changing what you eat. Just change when you eat, and lengthen the fasting period.

Most of us do not eat during our sleep cycle of about 8 hours. To be healthier and slimmer, just find a way to increase that period of fasting to 16 hours. You don't have to change anything else. However, if you also eat healthier foods and fast for 16 hours, you may become even more healthy.


On the other hand, if you eat around the clock and have very short fasting times, you may have difficulties in maintaining a healthy weight. Not only that, but you also increase your risks of developing diabetes, liver and heart disease.

In other words, the length of your fasting time each day is an important factor in whether or not you can maintain a healthy weight and lower your risk of diabetes, according to this new research study.

The mice that ate around the clock, compared to the mice that had a 16 hour fasting period,

1. Weighed 28% more
2. Developed high cholesterol
3. Had high blood sugar
4. developed liver damage
5. and had diminished motor control

The researchers found that when you eat frequently without fasting, your body keeps making and storing fat, which eventually can lead to liver damage. Your liver also continues to make additional glucose, which raises your blood sugar, which can eventually develop into diabetes.

However, if you fast for several hours, your body makes less fat, glucose and cholesterol. If you regularly fast for long periods each day, your body starts burning fat cells during the fasting period. In addition, instead of producing extra glucose, your body uses that nutrition to repair damaged cells and make new DNA. The net result is lower cholesterol, less fat cells and lower blood sugar levels.

 If you are looking for ways to maintain a healthy weight and reduce your risk of diabetes without the use of drugs, consider increasing your fasting time every day. This means, of course, no late night snacking.

Charles A. Pennison

References:

Salk Institute for Biological Studies: " Salk Study May Offer Drug-free Intervention To Prevent Obesity and Diabetes "

FTC: Skechers Deceived Consumers With Shoe Ads

 It would be great to be able to increase weight loss, reduce your body fat and improve circulation and aerobic conditioning simply by wearing shoes. As usual, what appears too good to be true is too good to be true.

The FTC claims that Skechers incorrectly reported results of research studies that also included defects. They claimed people lost weight when they actually gained weight. The FTC also claims that the company failed to disclose that a researcher was paid to conduct and study on the shoes, and that the researcher was married to a Skechers marketing executive.

I always thought it strange that people would want to wear shoes that are designed to keep you off balance as you walk. But the lure of looking like a super model by wearing shoes is tempting.

If you truly want to strengthen muscle, reduce body fat and improve aerobic conditioning, you will have to

1. eat properly and with healthy portions
2. and stay physically active as much as possible throughout the day.

There is just no way around it. A healthy body is the result of a healthy lifestyle, and not the type of shoes that you wear.

For information on the Skechers Refund, visit  http://www.ftc.gov/bcp/cases/skechers/index.shtm .

Charles

FTC: Skechers Refunds
Los Angeles Times: " Skechers agrees to pay $50 million to settle toning-shoe cases "

Fructose And Insulin Resistance In Your Brain

A diet high in fructose can slow down your brain, and disrupt your ability to learn and remember information, according to a new UCLA study.

The results of this study are quite interesting.

They studied two groups of rats. Both groups were trained for five days to navigate a maze with one exit, and both groups were fed standard rat chow.

Following five days of training sessions, both groups were given a fructose solution as drinking water for six weeks. The second group, however, was also fed omega-3 fatty acids.

After six weeks, the group that did not eat any omega-3 fatty acids were much slower in navigating the maze that they were trained to navigate. The second group that ate omega-3 fatty acids in addition to the fructose water were much faster in navigating the maze.

It appears that fructose can block insulin's ability to regulate how brain cells use and store sugar for energy that is needed for processing thoughts, memory and learning. In other words, a high fructose diet can harm your brain's ability to function properly.

On the other hand, omega-3 fatty acids appear to counteract the negative influences of fructose on the brain.

The conclusion on brain health is that fructose is bad, and omega-3 fatty acids are good.

For optimum health, it is best to stay away from highly processed foods that contain a lot of fructose. However, we all fall to the temptation of a sugary snack from time to time. If you keep your omega-3 fatty acid levels in your blood stream on the high side by eating a lot of cold water fish, walnuts and flaxseeds, your body should be able to counteract an occasional unhealthy snack.

But,

1. If you want to minimize your risk of developing type 2 diabetes
2. And you want to maintain a healthy body weight
3. And you want to minimize your risk of developing fatty liver disease
4. And you want your brain to function at its best,

Then stay away from foods that contain fructose, and eat a lot of cold water fish, walnuts and flaxseed.

Charles A. Pennison

References:

UCLA News: " This is your brain on sugar: UCLA study shows high-fructose diet sabotages learning, memory "

Meditation May Allow Your Brain To Process Information Faster

Meditation not only strengthens the connections between brain cells, but may also allow your brain to process information faster.

This is the conclusion of a study at the UCLA Laboratory of Neuro Imaging.

The researchers found that people who have practiced meditation the longest in years have more folds in the outer layer of their brains. It is thought that these additional folds allow their brains to be better at processing information, making decisions and forming memories.

It is possible that genetics can be responsible for the physical differences in the brains of the people studied. However, the positive correlation between the number of years that meditation is practiced, and the additional amount of folding in the outer layers of the brain suggest that meditation is, at least, partly responsible.

I have had a difficult time staying with a meditation routine. I just find it difficult to relax and stay focused on just one thing for 15 to 30 minutes. However, that is the point of the exercise.

Those that stick with the meditation regimen become masters of introspection, awareness, emotional control and self-regulation. They have a superior ability to stay relaxed and focused. Like anything else, it takes years of practice, practice and more practice.

If you can continue to do meditation techniques everyday for years, you not only develop superior self-control, but also improve the function and health of your brain.

The government is now attempting to find medical ways to prevent brain diseases such as Alzheimer's. Recent research, however, suggest that the best way to improve and maintain brain health are

1. A daily routine of physical exercise
2. Adhering to a Mediterranean type of diet and a high omega-3 content diet
3. And practice daily meditation techniques.

Charles A. Pennison

References:

UCLA Newsroom: " Evidence builds that meditation strengthens the brain "

Don't Throw Away Good Vegetable and Fruit Broths

When you steam or boil fruits and vegetables, do you keep the liquid?

The broth that you are left with when you steam or boil vegetables or fruits is full of vitamins, minerals and healthy anti-oxidants. Don't throw this liquid away.

I like to use the vegetable broths for soups and beans. For fruit broths, I use them when I cook oatmeal or barley for breakfast. It is a great way to add additional nutrients to your meals, and it saves water.

So, get into the habit of saving and using those broths for future meals. After all, why use plain water when you can use flavored broths for your soups, beans and oatmeal.

Charles A. Pennison

Should Exercise Be Part of Cardiac Rehab For The Elderly?

Many physicians and insurance companies believe that cardiac rehab does not help the elderly. Are they right?

No according to Dr. Stephan Gielen, Deputy Director of Cardiology at the University Hospital, Martin-Luther-University of Halle, Germany.

The results of a new study, published by the American Heart Association, concludes that exercise, regardless of the age of the heart patient,

1. Counteracts muscle breakdown
2. Increases strength and
3. Reduces inflammation caused by aging and heart failure.

This study makes it clear that the benefits of exercise for heart failure patients of any age are less muscle-wasting, and an increased ability to do more exercise over time.

How Was The Study Conducted?

 The researchers used 60 heart-failure patients and 60 healthy volunteers. Half of the group was 55 years and younger, while the other half was 65 years and older. Half of the group underwent four weeks of supervised aerobic training, while the other half did not exercise.

The exercised group underwent 20 minutes of aerobic exercise each day, for five days a week in addition to one 60 minute group exercise session. The results showed that the heart-failure patients 55 and under increased their peak oxygen uptake by 25%, while the older group increased their peak oxygen uptake by 27%.

The findings of this study indicate that exercise is therapeutic even for elderly heart failure patients when it comes to reducing muscle breakdown and wasting associated with heart failure.

Of course, it would be better to not experience heart failure or a heart attack in the first place.

How To Reduce Your Heart Attack Risk

There are certain controllable risk factors that can reduce your risk of a heart attack or heart failure.

You can

1. Avoid smoking
2. Keep your blood pressure at healthy levels
3. Keep your cholesterol levels low
4. Reduce your weight to healthy levels and
5. Stay physically active

 Start today to keep your risk low of ever having to experience a heart attack or heart failure by keeping yourself healthy and fit. If you do experience heart problems, work with your health professionals to start the appropriate exercise fitness routine and cardiac rehab program to prevent muscle breakdown and wasting associated with heart failure.And this is true of everyone of any age.

Charles A. Pennison

References:

American Heart Association: " Exercise Slows Muscle Wasting From Age And Heart Failure "
American Heart Association: " Heart Attack Risk Assessment "