10 Powerful Anti Aging Fruits

It always bothers me when people on low carb diets (low carb diets bother me no matter what!) say you should watch how much fruit you eat.  Fruits have some powerful properties and are full of nutrition!  Don't be afraid of the wholesome goodness of fruit!

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The following information is taken from www.foodmatters.tv

Who would have thought a fruit bowl could be the answer to the fountain of youth! Find out which 10 fruits you should be eating to fight the wrinkles and stop the aging clock!

While there is no such thing as a fountain of youth, there certainly are things that you can do to keep yourself looking youthful for as long as possible. One of those delicious ways to stop the aging clock is to eat fruit! Certain fruits contain high antioxidant properties that can keep your skin feeling firm, clear and young.

Check out our top 10 favorite fruits to consume to minimize the wrinkles, discoloration and other signs of aging skin, and make yourself a powerful anti-aging fruit salad ;-)

1. Kiwi

The strong antioxidant compounds in this little green fruit firm the skin and delay the formation of fine lines and wrinkles. This is mostly due to their high Vitamin C and E content which help reduce skin damage due to free radicals.

2. Pomegranate

Pomegranate is a rich source of riboflavin, phosphorus and other vitamins and minerals that will promote beautiful skin by increasing its collagen. Collagen is what gives the skin its firmness and elasticity.

3. Watermelon

Due to its high content of minerals, vitamins and antioxidants, watermelon is another delicious way to keep your skin nourished and prevent wrinkles or skin discoloration that comes with aging skin.

4. Avocado

Avocado is rich in Vitamin E and the B-complex vitamins, both wonderfully nourishing for your skin while the potassium it contains help keep it moisturized and hydrated. It also contains a compound called glutathione, which assists in the anti-aging process.

5. Mangosteen

Mangosteen is a rich source of antioxidants like catechin, which again will help fight skin cell damage from free radicals while its high levels of Vitamin C will promote skin that is smooth and glowing.

6. Papaya

Whether eaten or used topically, papaya can work wonders on your skin. It is a natural complexion toner and fights the formation of wrinkles while its Vitamins A, C and E will nourish the skin.

7. Apple

Applied topically, apple residue is great for the skin: its enzymatic actions help the skin to retain healthy water levels and keeps it fresh and healthy; apple cider vinegar as well makes an excellent natural toner.

8. Banana

Youthful elasticity of the skin will be greatly helped by the high levels of Vitamin C and B-6, while its manganese and antioxidant contents prevent premature aging. It is also a wonderful natural moisturizer for the skin if applied topically.

9. Berries

Berries have some of the highest concentrations of antioxidants out of any fruit and this, along with their high levels of Vitamin C, help maintain the collagen that keeps your skin looking firm and wrinkle-free.

10. Grapes

Grapes are a rich source of both manganese and Vitamin C. Together, these compounds can prevent damage due to ultraviolet radiation while their antioxidant properties fight against the aging process.

So the next time you are in the mood for something sweet, do yourself a favor and make up a fruit salad with some of the delicious edibles listed above.

Not only will you be healthier for it, but your skin will feel young, firm and fresh because of the wonderful properties of these fruits.

What's your favorite anti-aging fruit?

5 Ways Exercising Benefits Those with Diabetes

The following is taken from www.acefitness.org

5 Ways Exercising Benefits Those With Diabetes

November 13, 2014

Clean as you Go!

The experiences we have throughout our lives shape who we are and who we become, day after day, year after year. I know what I am going to write today might be a little extreme for some of you, but it works for me.  When I got married (33 years ago this week!) I learned immediately that I preferred to keep my kitchen clean as I cooked.  My entire life, I hated doing dishes.  I grew up without a dishwasher. We were rotated nights on dish duty. My mom always kept a clean house but one thing I hated was having to wash all the dishes from dinner as well as the pots and pans mom had cooked with.  I HATED WHEN I HAD DISH DUTY!  There was always more than one of us on dish duty and I remember as a young girl trying to find an excuse not to help!  I would go to the bathroom to 'wash my hands'.  I really did wash my hands.  I would stand in the bathroom, get soap on them and wash them for about 15 minutes.  I made sure I gave them time to get the bulk of the dishes done! Well, it didn't take long for my family to catch on...I was the baby and they were all older and wiser than I gave them credit for!

Fast forward to me as a newlywed and being in charge of the kitchen.  I quickly learned that if I loaded the dishwasher as I finished with a dish, that when we sat down to dinner the entire kitchen was clean and it made for a pleasant meal experience!  I still do that to this day.  It is a habit I developed and loved the results.  Some might think it is a little too much, but it is a wonderful feeling! Plus, when the meal is over, no one EVER dreads having to take care of the pots and pans that were used to prepare the meal...they are already either in the dishwasher or they are washed, dried and put away.

I can't eat in a kitchen like this!  Heck, I can't cook in a kitchen like this!

Let me show you what my kitchen looks like when we sit down to a meal.

To be honest, there have been two times in the 33 years of marriage that I have gotten up and left the table, thinking I would do the dishes later.  I remember the exact scenario of both times because the dread of cleaning up later was overwhelming to me!

Here are a couple of tips:

1.  Organize your ingredients and dishes before you get started, and put them away as soon as you are done using them.  

2.  While something is simmering or in the microwave (or whatever), use the down time to wipe down the counters and clean further.  Also, use this time to set the table.

3.  Enlist the help of your family is preparation and clean up!

4.  If everything is put away and you sit down to a meal in a clean kitchen, everyone is happier and the meal is pleasant!

5.  This last tip is one I think is SUPER important.  After dinner, everyone takes their own dishes and rinses them and loads them in the dishwasher.  Then, everyone cleans up the rest of the table together.  No one leaves until everything is finished.  We have done this for 33 years and it works!

Decluttering Tips!

Decluttering/organization takes discipline.  BUT, everyone can do something and we all have to start somewhere.  Over the next few days, I will be giving THREE tips per day of ideas to implement to help you become more organized. Probably the thing I would like to stress the most is that if you handle things only once, it will make your life much easier.  What do I mean by that?  For instance, if you come in from running errands, what do you normally do with your purse, keys and anything else in your hands...do you immediately put them away or do you set them on the kitchen counter so that you have to come back to them to clean up?  It might sound ridiculous, but learning this really works!  

Tomorrow my entire post will deal with keeping the kitchen clean as you prepare meals...it is simple and not overwhelming!

So, here are my first few tips!

Remember-BEFORE you put something down or store it is the best time to exercise control to get rid of something. It is hard to get the time to go back through it.

• You can’t organize junk/clutter.  Throw it out, get rid of it.  DO NOT KEEP IT!  If you can't learn this, you will always be trying to get organized.

• Newspapers don’t need to be kept once they are read– throw them away!  I quit subscribing to the newspaper because having it laying around drove me crazy!  I would read it immediately but then save it for my family to read.  They usually did not get around to reading it and the mess stressed me.  Besides, you can get your news online!

• Mail/school papers should be gone through as soon as it comes through the door.  Act immediately on each paper and then put it away. Fill out papers that need returned to school as soon as your kids bring them home then put them in their backpacks so they are ready for the next school day. Act on all papers/mail as soon as they come through the door.  It will only take a few minutes, I promise!

Give Away!

We are giving away a 15 ml bottle of doTERRA Lemon Essential Oil!  This is one of our favorites!  Follow the directions to enter!

Marjoram Essential Oil

I have had problems with neck and shoulder tension/pain for 14+ years.  Some of my kids have the same problem.  I use doTERRA Essential Oils on a daily basis to find amazing relief from this pain (I will blog more about this later when I have time to detail all the lifestyle changes I made to manage my Fibromyalgia).  Anyway, in my excitement to share my new found relief with oils, I put some on my 30 year old son and expected the same miracle.  What happened?  NOTHING!  My favorite oil at that time was peppermint (I have since found a plethora of oils that I rotate between) and he didn't feel any relief! I was discouraged because I wanted him to feel what I had.  Later that day my mom tried Marjoram on him.  At that time I hadn't used Marjoram for anything. The Marjoram helped him find relief!  I was surprised at the results until I studied this wonderful oil.  Why didn't my Peppermint work for him?  Oils work different for everyone.  What might be best for me, might not be for you. Sometimes it takes experimenting to find your best oils.  Let me know if you have any questions about Marjoram or any other oils!  I am always happy to help!  Now, on to a little info about Marjoram!

From this leaf comes a very impressive essential oil!

Also known as “wintersweet” or “joy of the mountains,” Marjoram was known to the Greeks and Romans as a symbol of happiness. Marjoram has been used in culinary dishes, imparting a unique flavor to soups, stews, dressings, and sauces; in Germany, this herb is known as the “Goose Herb” for its traditional use in roasting geese. In traditional Austrian medicine, Marjoram was used to promote gastrointestinal health and to purify the skin. In modern applications, Marjoram is valued for its calming properties and for its positive effect of the nervous system. It also soothes tired, stressed muscles and supports both healthy cardiovascular and respiratory systems.

Plant Part: 
Leaf

Extraction Method:
Steam Distilled

Aromatic Description:
Warm, herbaceous, woody

Main Chemical Components:
Lanalool, terpinen-4-ol

Primary Benefits:

• Valued for its calming properties and positive effect on the nervous system
• Soothes tired, stressed muscles
• Supports a healthy respiratory system
• Benefits the cardiovascular system
• 
  

Uses:

Apply to the back of the neck to lessen tension and stress.

Diffuse before going to bed for a better night’s sleep or add to a cotton ball and place near your pillow.

Apply to sore muscles, tendons or joints.

Replace Marjoram essential oil in your next recipe that calls for dried marjoram. Usually 1 drop essential oil is equivalent to 2 teaspoons of dried herbs.

Diffuse to promote healthy respiratory function and promote peaceful sleep.

Most of this information come from www.doterrablog.com

Do's and Don'ts for Building Muscle

Functional fitness is something everyone should think about, especially as you get older.  Weight lifting is an important part of functional fitness.  We all need to build muscle on our bodies and building muscle does not require us to look like a body builder!  Give it a try for 90 days and see what a difference it can make in how you feel!

The following article is taken from www.acefitness.org

The importance of building and maintaining muscle really cannot be overstated. Regardless of age, having an adequate amount of muscle mass allows you to function normally in your day-to-day activities without undue fatigue and strain. Further, more muscle mass (above that required for activities of daily living) gives you enhanced strength and function and affords an increased level of protection against musculoskeletal injury. Health-related outcomes of having increased muscle mass include better bone mineral density and improved body composition (i.e., a better ratio of lean mass to body fat). In addition, the psychological benefit of feeling strong and looking fit is an important motivational factor for adhering to a tough workout program for many exercise enthusiasts and athletes, alike.

Over the past several decades, exercise science researchers have discovered three basic mechanisms for growing muscle: 1) mechanical tension, 2) muscle damage and 3) metabolic stress (Schoenfeld, 2010). The type of program for increasing muscle mass is called hypertrophy training, which is based on techniques used by bodybuilders to perfect their physiques. Fortunately, you don’t have to be a bodybuilder to benefit from these evidence-based techniques. The following list provides tips for exactly what to do, and what not to do, when it comes to building muscle.

Do: Contract your muscles against resistance and create some damage.

Don’t: Lift light weights.

Whether you choose to do challenging bodyweight exercises such as push-ups and pull-ups, or traditional weight-lifting moves like bench presses and lat pull-downs, you are contracting muscles against a resistive load, thereby creating mechanical tension. Mechanical tension is the amount of tension developed by muscle fibers in response to a stimulus, and in this case the stimulus is resistance exercise. Researchers believe that this type of tension slightly damages the muscle tissue, causing a growth response. Further, eccentric movements, like the lowering part of an exercise, cause the most damage and are necessary for optimum muscle growth. Lastly, be sure to lift progressively heavier weight loads and/or perform harder bodyweight exercises as you become stronger. Performing endless repetitions with a light weight does not promote muscle growth.

Do: Create metabolic muscle stress by choosing the right duration for your sets.

Don’t: Perform the repetitions too quickly.

First, you must create mechanical tension within the muscles as described above, then you must keep the muscles exposed to that tension long enough for a buildup of various metabolites (e.g., lactate, hydrogen ion, inorganic phosphate and creatine) to occur. This process creates a metabolic stress in muscle tissue that triggers hypertrophic growth. Practically speaking, muscles must experience a load that they are unaccustomed to and they must experience that load for a certain duration (known as “time under tension”). That is, muscle fibers that are engaged between 30 to 90 seconds of time under tension per set tend to respond by increasing in thickness. For example, an effective repetition strategy is to perform the concentric action, or the upward movement, at fast or moderate speeds (1 to 3 seconds) and perform the eccentric action at slower speeds (2 to 4 seconds). So, a set of 10 repetitions performed at a concentric speed of 2 seconds and an eccentric speed of 4 seconds takes about 60 seconds to complete. Lastly, when it comes to building muscle, the number of sets matters. While there are benefits to performing just one set of an exercise such as improved strength and muscular fitness, multiple set routines (between four to six sets) are required for optimum hypertrophy.

Do: Choose the right rest interval between sets.

Don’t: Wait too long between sets.

Resting about 60 seconds between sets appears to be the best option for muscle hypertrophy. Waiting much longer than a minute to perform your next set compromises the metabolic-stress aspect of training, while resting for less than 60 seconds doesn’t allow enough recuperation for the muscle to perform well in the subsequent set.

Do: Plan your rest days appropriately.

Don’t: Work the same muscle groups too often.

Allowing muscles to rest and regenerate between challenging workouts will keep your muscle-building goals on track and help prevent overuse injuries due to overtraining. Bodybuilders have figured out how to work around this important principle by performing split routines. These allow them to train most days of the week by focusing on specific muscles each day. An example of a split routine is to work the chest, shoulders and triceps on Monday, followed by legs on Wednesday, and finish with back and biceps on Friday. Evidence supports the practice of waiting 72 hours before training the same muscle group again to allow for adequate muscle repair, especially for exercisers who employ multi-set training.

Putting It All Together

To provoke muscle hypertrophy, use the approaches above for planning your next workout. In summary, the variables of time under tension and load (weight) are manipulated through exercise program designs that call for six to 12 repetitions (which typically take between 30 to 90 seconds to complete) for four to six sets at a weight that causes muscle fatigue by the end of each set. Plan on performing resistance exercises for each muscle group once or twice a week for several months to allow the body to adapt to this increased volume of targeted exercise before expecting any appreciable gains in hypertrophy. Also, pay attention to muscle soreness after your workouts and postpone training the area again until the soreness has subsided. You definitely want to allow adequate rest between multi-set workouts so the soft tissues and the joints have time to recover and resist injury.