Dr. Whitaker

As summer approaches, skin cancer public health awareness campaigns are reminding us to wear sunscreen and cover up with a hat and long sleeves. Now, a new study shows that to protect yourself from melanoma—the most serious form of skin cancer—you should also consider taking vitamin A.

For this study, which appeared in the Journal of Investigative Dermatology, researchers followed nearly 70,000 people over a five-year period. What they found is vitamin A (retinol) supplements reduced the risk of developing melanoma by 40 percent. Interestingly, they also found that the protective effects of vitamin A were stronger in women than men.

What’s also important to note is that eating foods rich in vitamin A and/or beta-carotene didn’t lower skin cancer risk. So to get these cancer-protective benefits you need to take a multivitamin that includes both vitamin A and beta-carotene. Since supplement labels are required to lump beta-carotene and vitamin A together, look for retinyl palmitate or retinyl acetate, the most common forms of retinol. Just make sure to not exceed a daily dose of 10,000 IU (3,000 mcg).

There’s no question that when it comes to skin cancer an ounce of prevention is worth far more than a pound of cure. Although I believe everyone should spend some time in the sun several days a week to boost vitamin D levels, you can certainly get too much of a good thing.

After 10 or 15 minutes in the sun, I suggest you cover up and apply a full-spectrum sunscreen that blocks both UV-A and UV-B rays. And given these new research findings you should definitely consider taking extra vitamin A.

Now it’s your turn: How do you protect your skin from the sun?

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As the weather heats up, I wanted to remind you that one of the most important things you can do is to keep yourself hydrated. I firmly believe that getting plenty of pure, clean water (at least eight to 10, eight-ounce glasses per day) is a must.

However, water isn’t the focus of this particular blog. There are a handful of other beverages out there that not only satisfy thirst but also confer multiple health benefits.

* Green tea is known for its therapeutic polyphenols which have proven protective against cancer, heart disease, and even cavities. Green tea is also a natural, mild thermogenic agent that can be taken as a pre-meal beverage or supplement to boost your metabolism. During the summer months, I like to drink iced green tea with a sprig of mint.

* Black tea accounts for nearly 80 percent of all tea consumption worldwide, and here in the US, a whopping 90 percent of the tea we drink is black. Not a bad choice, considering this type of tea has been shown to reduce risk of skin cancer, lower LDL cholesterol, and protect against heart attack and cardiovascular disease.

* White tea. Less well known than its black and green counterparts, white tea boasts its own health benefits — along with a sweeter, milder taste. Because it’s processed from younger buds and leaves, white tea contains lower levels of caffeine. Even more important, when green, black, white, and oolong teas were tested for their ability to hinder pre-cancerous mutations in cells, white tea came out on top.

* Low sodium V8 juice. Unlike most fruit juices, tomato juice contains very little sugar, so it doesn’t wreak havoc on blood sugar levels. Furthermore, it is a great source of lycopene, which has been shown to help prevent cancer of the prostate, lung, stomach, pancreas, and colon.

Now it’s your turn: Which of these beverages do you drink?

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Weight loss is a multi-billion dollar industry, with diet programs and health clubs convincing people the only way to shed pounds is to shell out big bucks. But the fact is many of the most effective weight loss solutions are free, or cost only pennies to do.

1. Have a cup or two of caffeinated coffee or tea before heading out the door to exercise. It both increases endurance and is beneficial for high-intensity exercise.

2. Make sure you’re getting protein in your diet. Not only does it help build muscle, studies show caloric intake goes way down when you eat more protein and fewer carbohydrates. Some good protein sources are wild-caught salmon, almonds, ground turkey, beans, and eggs.

3. Strapping on a pedometer can help you stay active. Scientists reviewed data from 26 studies involving more than 2,700 mostly female participants who were fairly inactive and overweight. Over 18 weeks, those who wore a pedometer took approximately 2,000 more steps every day—that’s about a mile!

4. Strength training provides many of the same benefits as aerobic exercise, improving cholesterol levels and enhancing cardiovascular fitness.

5. Exercise generates harmful free radicals and depletes your body of protective antioxidants. Your best protection is taking a daily antioxidant-rich multivitamin that contains 1,000 mg vitamin C, 400 IU vitamin E, and 10,000 IU beta-carotene.

6. One of nature’s best appetite suppressants is water. I recommend drinking an eight-ounce glass of water before each meal.

7. Soluble fiber staves off hunger. The simplest way to ensure you’re getting the recommended 30+ grams of fiber per day is to make plant foods the mainstay of your diet. Start your day with a bowl of bran cereal (8 grams). Snack on an apple (3.5 grams). Have a spinach salad (4 grams) and whole wheat bread (2 grams) for lunch. Eat a half cup of beans (6-8 grams) at dinner.

8. Nip stress eating in the bud with saffron. Saffron naturally boosts levels of serotonin, which influences satiety, appetite, mood, compulsiveness, and anxiety. One way to get the benefits of saffron is by adding this spice to your cooking. In addition, a new clinically proven saffron extract called Satiereal® has been developed from Mediterranean saffron. In clinical studies, it decreased hunger pangs and helped people snack 51% less.

Now it’s your turn: Do you have a weight loss secret to share?

Stop the Urge to Snack—No Willpower Required

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One of the most powerful ways to fight cancer isn’t with a fancy drug, but with the nutrient selenium. These are findings I first reported on over a decade ago—but I know some of you weren’t with me then, so they definitely bear repeating.

In the Journal of the American Medical Association, researcher Larry Clark, PhD, presented convincing evidence that supplemental selenium could reduce cancer death rates by as much as 50 percent!

From 1983 through 1991, 1,312 patients who had had either squamous cell or basal cell carcinomas of the skin were given a placebo or 200 mcg of high-selenium yeast daily. Those taking selenium experienced a 67 percent increase in blood selenium to a level of 190 ng/ml, which remained more or less constant throughout the test.

Interestingly, skin cancers, which the study was initially designed to evaluate, showed little response to selenium. But the selenium group had a 63 percent reduction in the incidence of prostate cancer, a 58 percent reduction in colon or rectal cancer, and a 45 percent reduction in lung cancer.

The results of this study are remarkable. Even if the reduction in death rate was only half as good, nearly 100,000 lives a year would be saved just from taking a safe, inexpensive nutritional supplement.

Selenium helps to protect against cancer on three levels:

1. Its antioxidant properties generate glutathione, which mops up hydrogen peroxide, a potent free radical produced in your body by normal metabolic processes.

2. It facilitates quick repair of free-radical damage to the DNA molecule. Our current understanding of cancer is that a damaged DNA molecule replicates, carrying with it a “spark” that ignites the growth of tumors. If adequate selenium is present, the DNA molecule is repaired and normal cellular function returns.

3. It initiates apoptosis, or cell death, in cancerous and precancerous cells. Cancer cells divide rapidly and die early. Selenium appears to cause them to die before they replicate, short-circuiting malignancy and tumor growth. Selenium is found in some, but not all, multivitamin/mineral products.
If your multivitamin does not contain selenium, you should supplement with 200 mcg a day.

Now it’s your turn: Do you take selenium?

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It’s been all over the news. A new study published in the New England Journal of Medicine shows that type 2 diabetes is far more aggressive in teens than adults. They also found that the popular diabetes drug metformin often fails to work in teens.

For the study, the researchers compared metformin, metformin with lifestyle changes, and metformin plus the drug rosiglitazone (Avandia). Fully half of the kids on metformin and roughly 40 percent of those taking metformin plus rosiglitazone ended up resorting to insulin injections to control their blood sugar. What’s more, the kids on the two-drug combination actually gained the most weight during the study.

Nevertheless, the researchers concluded that metformin plus rosiglitazone worked best. In fact, the study’s chair was quoted as saying, “The results of this study tell us it might be good to start with a more aggressive drug treatment approach in youth with type 2 diabetes.”

Folks this is downright ludicrous, and quite frankly dangerous, advice. We’ve long known that diabetes drugs have huge and dangerous side effects in adults—including weight gain, elevated triglycerides and cholesterol levels, and an increased risk of heart disease. The drugs themselves make the diabetes worse.

Plus, now they’re suggesting pairing metformin with rosiglitazone—a drug that the FDA put restrictions on because it causes strokes and heart attacks in adults. In fact, right now rosiglitazone is not even approved by the FDA for use in teens and children.

It’s only when you dig really deep into the study’s findings that you get to the real story—that the researchers were unable to achieve sustained lifestyle changes in teens. One news commenter summed it up best when he said “no drug can make up for an unhealthy diet and lack of exercise.”

The real solution for anyone with type 2 diabetes—whether we’re talking about adults, children, or teens—is eating right, exercising, achieving a healthy weight, and using targeted nutritional supplements.

Here are some resources that can help:

* Why Diabetes Drugs Fail Patients

* The Mini-Fast With Exercise—A Program that Can Change Your Life

* Berberine: The Newest, Most Powerful Discovery for Fighting Diabetes

Now it’s your turn: What do you think about this new study?

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I found it hard to keep my blood from boiling over when I just read a new study published in the Journal of Internal Medicine that declares that the shingles vaccine is “safe.”

The findings were from a Vaccine Safety Datalink study of 193,083 adults, which was conducted by the Centers for Disease Control and Prevention (CDC) and other organizations, including insurance company Kaiser Permanente.

The researchers concluded that there was only a “small increased risk of local reaction” one to seven days after people get the shot—including redness and pain. But the researchers determined there was no increased risk of meningitis, cerebrovascular disease, cardiovascular disease, encephalopathy, Bell’s palsy, and Ramsay-Hunt syndrome.

First off, why is the CDC only now studying the safety of the shingles vaccine—well after hundreds of thousands, if not millions, of people are already receiving it at their recommendation?

In fact, the lead researcher on the study, Hung Fu Tseng, PhD, MPH, of Kaiser Permanente is quoted as saying, “It's good to know there is no serious adverse reaction to the zoster [shingles] vaccine. The study supports the CDC's Advisory Committee on Immunization Practices' recommendation and reassures the general public that the vaccine is safe."

Now, what would they have said if they found that the shingles vaccine wasn’t safe—especially since the CDC has already recommended it to everyone over age 60? Plus, the FDA also approved the shingles shot for people in their 50s. Yet, they’re just now determining that it’s okay to get?

The other problem is that no one has proven that the shingles vaccine is even necessary. No one knows if it helps to ward off repeat outbreaks, and like most vaccines the benefits are greatly exaggerated.

While it’s up to you to make up your own mind, I’m still not getting the shingles vaccine or recommending it to my patients. Plus, I’m outraged at the fact that Big Pharma fast-tracks things like vaccines through the FDA before they’re even deemed “safe.”

Now it’s your turn: What’s your opinion on this new research?

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If Big Pharma had ever thought about patenting a berry extract, new research may have them scrambling to try just that.

While several animal and small-scale human studies have shown that berries can stop age-related memory decline, and even help reverse it, a new large-scale study shows just how powerful berries are for protecting the brain—especially as we age.

Researchers analyzed data from the well known Nurses’ Health Study, which included 121,700 women. Starting in 1980, they followed a group of 16,010 of those women ages 70 and older, monitoring their dietary habits every four years and assessing their cognitive function every two years.

What they found is that the women who ate blueberries and strawberries on a regular basis had a 2.5 year slower decline in cognitive function than those whose berry consumption was much lower.

The reason is that berries are nature’s richest sources of proanthocyanidins, powerful phytochemicals that protect against free radicals and oxidative damage. Free-radical damage is one of the predominant theories of aging, and that includes aging of the brain.

So, enjoy all of the delicious berries while they’re at their peak throughout the summer months, or buy them frozen for year-round use. Another option is a concentrated, nutrient-dense berry extract.

Now it’s your turn: Do you eat strawberries and blueberries?

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I just read an article that said experts are predicting a worse than usual mosquito season this year. That got me thinking about growing up in Georgia, where hot summer days meant no school, plenty of daylight, fresh peaches from roadside stands, and sleeping out on the back porch to stay cool. Plus, those giant mosquitoes of the south!

But mosquitoes aren’t the only thing that can tax your health—and your patience—during the summer months. So, I thought I would give you my summer survival tips a bit early this year and let you get ahead of the curve to enjoy the season with ease.

Tip #1: Drink lots of water. I urge you to drink eight to twelve 8-ounce glasses of water every day—and during the hot days of summer you need to drink even more. That’s because hot weather doubles, or triples, our normal fluid losses. Keep a bottle of filtered water with you at all times and get into the habit of drinking water before you feel thirsty, since thirst is actually a sign that dehydration has already set in.

Tip #2: Repel mosquitoes with vitamin B1. For mosquitoes, vitamin B-1 (thiamine hydrochloride) may do the trick. In 1943, Dr. Ray Shannon from St. Paul, Minnesota, reported on 10 dramatic cases of resistance to mosquitoes from taking vitamin B-1 by mouth. In one gentleman who was constantly ravaged by mosquitoes while trout fishing, the vitamin allowed him to return home without a single bite, while his fishing companions were covered with welts. I recommend 100 mg daily, in divided doses.

Tip #3: Ease the sting and itching of bug bites with toothpaste. Did you know that one of the most effective, natural ways to reduce the discomfort of an insect bite is to dab the affected area with toothpaste? The alkalinity of the baking soda in most brands of toothpaste relieves itching, and the antibacterial components prevent infection. Just spread a thick layer of toothpaste over bites and let it dry. Take a small tube with you to your outdoor events, just in case you need it.

Tip #4: Wear yellow-tinted sunglasses. Yellow, amber, or orange sunglasses best protect your eyes from the summer sun. These colors do a better job of filtering out UV and blue wavelengths of light that can be harmful to your retina.

Tip #5: Limit your time outdoors on days when air quality is poor. It’s a good idea to avoid air pollution whenever you can, however, hot weather may make air pollution even more dangerous. The pairing of these two elements has the potential to increase risk of stroke by about 50 percent! Your best bet is to stay indoors on hot days when air quality is poor.

Now it’s your turn: Do you have a tip for weathering the health challenges of summer?

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Gastroesophageal reflux disease (GERD) is one of the top health ills that Big Pharma would like you to hightail it to the pharmacy to “solve”—with your wallet in tow. But the fact is GERD is another common syndrome you can prevent and treat naturally.

What is GERD? It’s caused by a glitch in the esophageal sphincter, the ring-like muscle at the bottom of the esophagus. Like a one-way valve, it opens when you eat or drink to allow food and liquids into the stomach, but most of the time it remains closed to prevent stomach contents from backing up into the esophagus. Unfortunately, this muscle occasionally relaxes enough to allow reflux, or backward flow, of gastric acid to spill into the esophagus.

GERD’s signature symptom is heartburn. Fifteen million Americans experience heartburn daily, and more than 60 million have it at least once a month. Fortunately, GERD is both preventable and treatable, and it doesn’t require expensive drugs. In most cases, it can be controlled with a few simple lifestyle changes and nutritional supplements.

Here are some of my favorite therapies for GERD and heartburn:

* For prevention and treatment, my number one recommendation is deglycyrrhizinated licorice (DGL). This herbal extract promotes your gastrointestinal tract’s natural defense mechanisms, increases production of protective mucosal cells, and helps reduce inflammation.

The suggested dose of DGL is two tablets, chewed about 20 minutes before meals three times a day. Use only chewable DGL—it must be mixed with saliva in order to be effective. Unlike regular licorice, DGL will not cause water retention, raise blood pressure, or lower testosterone levels. This supplement, which is also beneficial for ulcers and canker sores, can be found in most health food stores.

* Avoid foods and beverages known to trigger esophageal sphincter relaxation, such as alcohol, caffeine, fatty and spicy foods, tomatoes, peppermint, citrus, and chocolate. Obesity, lying down after meals, pregnancy, tight-fitting clothes, and overeating (the leading aggravator of acid reflux) also provoke symptoms by putting pressure on the stomach and esophageal sphincter.

* To avoid triggering reflux during sleep, wait at least two hours after a meal before lying down. Elevating the head of your bed four to six inches is also useful. You might also want to try sleeping on your left side, as research suggests that heartburn symptoms are more pronounced in patients who sleep on their right side.

Now it’s your turn: Do you have a tip for stopping GERD?

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Salmon is one of the best foods you can eat. It’s filled with vital omega-3 essential fatty acids that are critical to the health of your heart, brain, and skin. Whenever possible, choose wild salmon rather than farm-raised, as farmed salmon has significantly higher levels of toxins than wild salmon.

Here’s one of my favorite salmon recipes, It’s easy to make, and delicious served over vegetables or with a green salad.

Spicy Grilled Salmon
Makes 4 Servings

2 tablespoons chili powder
1 tablespoon garlic powder
1 tablespoon onion powder
3 tablespoons xylitol
1 teaspoon salt
¼ teaspoon ground pepper
1 tablespoon paprika
1 tablespoon olive oil or olive oil spray
4 salmon fillets (5 ounces each)

Combine chili, garlic, and onion powders, xylitol, salt, pepper, and paprika and mix thoroughly. Reserve 1½ tablespoons of this spice mixture to use in the salad dressing. Rub the rest on all sides of the salmon fillets and marinate for 6 hours. Before cooking, rub or spray fillets with a small amount of olive oil (no more than 1 tablespoon). Preheat broiler or grill until it is very hot. Place salmon on grill/broiler, and cook approximately 7–10 minutes, depending on thickness.

Calories: 224; total fat: 9 grams; cholesterol: 74 mg; sodium: 668 mg; carbs: 6 grams; fiber: 2 grams; protein: 29 grams

Now it’s your turn: What’s your favorite way to eat salmon?

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Want to keep your heart healthy? Take care of your teeth.

Numerous scientific studies have found a definite link between oral health and cardiovascular disease. The reason is that periodontal disease (infection and inflammation of the gums) is associated with increased levels of C-reactive protein (CRP)—and the higher your CRP the greater your risk of cardiovascular disease.

So, keeping your teeth and gums in good shape is one more thing you can do to promote healthy arteries and stave off heart attack and stroke.

While brushing is important, flossing is even more critical. A study presented at an American Heart Association conference looked at 300 patients in a lifestyle modification program for lowering cardiovascular disease risk factors.

The researchers found that those who flossed their teeth at least every other day for six months were able to lower their CRP levels into the normal range, and when they stopped flossing, CRP went back up. Another study, published in the New England Journal of Medicine, found that aggressive treatment of severe periodontal disease resulted in marked improvements in the function and health of the arteries over six months.

Now it’s your turn: How often do you floss?

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We’ve long known that in general Americans are heavier than Europeans—and now a new study shows we’re also being fed more salt!

A new study published in the Canadian Medical Association Journal compared the salt content of 2,124 foods in six major fast food chains. What they found is that the amount of sodium in American and Canadian fast food is considerably higher than foods sold in the United Kingdom and France.

For example, McDonalds Chicken McNuggets sold in the US contain 2.5 times more sodium than the same McNuggets sold in the UK. A Subway club sandwich sold in France has 500 mg of sodium, but the same sandwich sold in the US packs a whopping 1,200 mg of salt. Plus, dramatic sodium differences were found in a number of other fast foods.

But high sodium is only half the story. You also need to watch your sodium-potassium ratio. Our kidneys tend to get rid of potassium but hang onto sodium, knocking our sodium-potassium ratio out of balance. Eating fast food gives you high sodium, with little if any potassium.

So, how can you protect yourself and your blood pressure?

* If you haven’t already taken fast food off your list of foods to eat, do it now. Also, don’t be duped by healthier sounding alternatives on fast food menus. Grilled chicken sandwiches or salads can contain as much as 1,600 mg of sodium—or more—per serving. Add the dressing, and you’re likely to top 2,000 mg.

* Remember that fast food isn’t the only culprit—you need to watch the amount of sodium in all of the foods you eat. Some of the biggest sources of hidden salt include salad dressings, tomato sauce, and canned soup.

* To increase your potassium intake, eat copious amounts of vegetables and a serving or two of fruit per day and drink 8–16 ounces of Low Sodium V8 Juice. At the Whitaker Wellness Institute we add three parts potassium chloride (Nu-Salt or Morton’s Salt Substitute, available in most grocery stores and health food stores) to one part regular table salt which makes a delicious seasoning.

Now it’s your turn: How do you avoid eating too much sodium?

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One of the most powerful healers for your heart and immune system can be found right in the produce aisle of your local supermarket. It’s garlic, otherwise called Allium sativum and it’s the most versatile and widely used herb in the world. 

Most weight loss programs will tell you not to weigh yourself every day—instead they recommend weekly weigh-ins. But a 2011 study published in the International Journal of Behavioral Medicine showed that daily weigh-ins actually facilitate weight loss.

In another study, researchers enrolled more than 3,000 overweight people who were on weight loss or weight maintenance programs and followed them for two years.

People who weighed in daily lost twice as much as those who weighed only once a week—and those who never stepped on a scale actually gained weight.

I’ve seen the same thing in my clinical practice—daily weigh-ins work. Health & Healing subscriber Arthur Cayford of British Columbia is a prime example.

Arthur wrote, “I needed to lose weight, and in addition to the usual—cutting down on fattening foods and exercise—I have done something I have not seen recommended everywhere: weigh yourself every day, last thing before going to bed. You can then see what you have done in the past 24 hours to influence weight change and what can be corrected, if necessary, in the next 24 hours.

“I found that daily weighing also gives me encouragement to continue. I lost 25 pounds over three-four months and continue to remain stable. For me, daily weighing was the biggest help—so simple yet effective.”

Now it’s your turn: How often do you weigh yourself?

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Many people dealing with diabetes admit that the disease sneaked up on them. They didn’t see it coming.

These men and women didn’t suddenly lose weight or become excessively hungry and thirsty (as those with type 1 diabetes often experience), nor did they feel sick in any way. In fact, there are few truly recognizable type 2 diabetes symptoms. The disease is usually discovered during a routine blood test when a high fasting blood glucose reading, usually in the 150 to 300 mg/dL range, is noted.

There are, however, a few common type 2 diabetes signs and symptoms:

* The vast majority of people with type 2 diabetes are overweight, with the distribution of weight most commonly in the abdominal area. Excess weight is a known factor in insulin resistance. In fact, the link between diabetes and obesity is so strong that it’s led to the coining of a new term, diabesity.

* Most people with type 2 diabetes are inactive. Exercise enhances insulin sensitivity and reduces the risk of developing diabetes.

* Worldwide, the greatest increase in the number of people living with diabetes appears in those over the age of 65. Beginning in our forties, our lifestyle indiscretions are no longer protected by the resilience of youth. Things like an unhealthy diet, extra pounds, and lack of exercise suddenly turn into diabetes risk factors and begin take their toll.

The good news is that in type 2 diabetes the body only becomes “insensitive” or “resistant” to insulin, and people diagnosed with this disease often can boost their insulin sensitivity and reverse their condition. Type 2 diabetes is preventable, and is primarily a result of poor lifestyle choices. The trick is to eat healthy, get plenty of exercise, and get your fasting blood glucose tested regularly so you catch the disease in its beginning stages.

Now it’s your turn: Do you have your blood sugar tested regularly?

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We all know that smoking is bad for your health. But a study published in the Annals of Internal Medicine just might have you wondering about that, at least at first glance.

According to researchers, a review of 10,000 smokers found that the risk of type 2 diabetes actually went up when people quit smoking, most dramatically in the first three years after quitting.

During those first three years, the risk of developing type 2 diabetes was about 70 percent higher than those who had never smoked. If you kept on smoking, however, your increased risk of diabetes was just 30 percent higher than lifelong non-smokers.

The good news of course is that if you've never smoked, your risk of developing diabetes is significantly lower than if you have. But could quitting smoking actually cause type 2 diabetes?

The reason is that people who quit smoking often replace one bad habit with another—namely, snacking. When the desire for a cigarette strikes, I recommend taking 500-1,000 mg of buffered vitamin C which can take the edge off intense cravings. My Snack Stopper formula can also help.

Another way to stop yourself from eating is to keep busy. Take a walk, do household chores or paperwork, anything to keep your hands and mind busy.

Now it’s your turn: Do you have a trick that helps to keep you from snacking?

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Here are some interesting food facts to keep in mind for promoting good health.

1. Asparagus, onions, corn, cauliflower, broccoli, avocados, and bananas have some of the lowest pesticide levels of all produce.

2. Green tea inhibits the formation of colon tumors.

3. A diet rich in fiber halves risk of breast cancer in premenopausal women.

4. Eating cheese (which is rich in a protective fat called CLA) is associated with a reduced risk of colorectal cancer.

5. Avocados nearly quintuple absorption of lycopene, lutein, and other protective carotenoids found in tomatoes. So your best bet is to eat guacamole with your salsa.

6. Seafood and fruit intake have been positively associated with bone mineral density.

7. An easy and tasty way to increase your intake of DHA is to eat DHA-enriched eggs.

8. Drinking a little alcohol lowers risk of heart attack in men with hypertension.

9. Flavonoid-rich foods (apples, pears, strawberries, dark chocolate, and red wine) lower risk of heart disease and death in postmenopausal women.

10. The older we get, the less acute our sense of taste—and the greater our preference for spicier

Now it’s your turn: Did any of these food facts surprise you?

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Did you know that tomatoes are actually a fruit, not a vegetable? They’re also a health-boosting powerhouse.

Tomatoes contain the potent antioxidant lycopene that helps to neutralize harmful free radicals. Studies have shown eating foods rich in lycopene protects against lung, breast, and prostate cancers.

Eating tomatoes also helps to lower your cholesterol and blood pressure—both of which can help to prevent heart attacks and strokes. That’s because they contain B vitamins and potassium. Lastly, tomatoes contain chromium which helps to lower your blood sugar and vitamin A which protects your vision. One delicious, easy way to eat tomatoes is in salad caprese.

Simple Salad Caprese
Serves 2

• 2 large tomatoes cut into 10 slices
• 10 large fresh basil leaves
• 2 ounces light mozzarella cheese cut into 10 small pieces
• 2 teaspoons balsamic vinegar
• 1 teaspoon extra-virgin olive oil
• Dash freshly ground black pepper

Layer the tomato slices, basil leaves, and mozzarella pieces on two plates. Drizzle the balsamic vinegar and olive oil evenly over the two salads. Add a dash of freshly ground pepper to taste.

Nutritional info (per serving): Calories: 127; Fat: 8 grams; Cholesterol: 15 mg; Sodium: 161 mg; Carbs: 7 grams; Fiber: 1 gram; Protein: 9 grams

Now it’s your turn: What’s your favorite way to eat tomatoes?

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People often talk about having a slow metabolism that makes it tough to lose weight. But what exactly is metabolism? It’s the breakdown and processing of nutrients from the foods we eat and their transformation into energy.

Metabolic rate, which differs from person to person, is influenced by a number of factors, such as genetics, body composition, hormones, and gender. If you have a fast metabolic rate, you’re one of the lucky ones who can eat without gaining a pound. However, a sluggish metabolism can make weight loss and even maintaining normal weight an epic battle.

But even if you haven’t been blessed with a fast metabolic rate, there are ways to boost your metabolism naturally:

1. Drink green tea. Green tea is a natural, mild thermogenic agent that can be taken as a pre-meal beverage or supplement. I recommend green tea instead of strong stimulants, which can raise blood pressure and heartbeat, alter heart rhythm, and cause nervousness and insomnia in some people. Drink one cup of green tea or take 100 mg of a standardized green tea extract, one to three times daily, before meals.

2. Exercise. You probably know that your metabolism shifts into high gear while you are exercising. But did you know that your metabolic rate remains elevated even after you kick off your walking shoes and collapse on the sofa? Studies have shown that regular exercise resets your body’s thermostat for hours after you stop exercising—which is precisely what you want. Shoot for a minimum of 30 minutes of moderate activity, most days of the week.

3. Drink water. Water is a crucial element for sustaining all the body’s processes. It also acts as a natural appetite suppressant. You should drink at least eight, 8-ounce glasses of pure, filtered water each day. Try drinking a glass before each meal as well. This aids in appetite control and helps keep you hydrated.

4. Eat less food, more often. When you eat less, the body burns those calories for fuel. If you gorge yourself, excess calories are stored as fat. Consuming smaller meals more often throughout the day gives you a steady stream of energy and allows your metabolism to stay engaged.

5. Check your thyroid. If you are following a healthy diet and exercise plan, using the metabolism boosters mentioned above, and still not losing weight, you may need to take a look at your thyroid function. If you exhibit other symptoms of hypothyroidism—fatigue, cold hands and feet, dry skin, hair loss, constipation—talk to your doctor about a trial of natural thyroid.

Now it’s your turn: Do you practice any of these metabolism boosters?

Stop Storing Fat

Weight Loss and the Yo-Yo Phenomenon
 

Order chicken marsala in a restaurant and you’re often getting more than you bargained for in terms of fat and calories. In fact, at one popular restaurant chicken marsala packs 770 calories and a whopping 37 grams of fat!

Here’s a healthier recipe for chicken marsala that you can make right at home—in terms of flavor, it rivals any restaurant fare! But it contains just 228 calories and 5 grams of fat per serving. Just pair it with a green vegetable, salad, and a glass of red wine!
 
Sicilian Chicken Marsala
Serves 4

• 4 small boneless, skinless chicken breasts (1 pound total)
• ¼ teaspoon pepper
• ¼ teaspoon salt or salt substitute
• ¼ cup whole grain wheat flour
• 1 tablespoon olive oil
• ½ cup Marsala wine
• ½ cup low sodium chicken broth
• ½ lemon, juiced or ¼ cup lemon juice
• 1 cup sliced mushrooms
• 1 tablespoon chopped parsley
• 2 teaspoons whole grain wheat flour (if needed)

Place chicken breasts between two sheets of wax paper. Pound with a flat mallet until very thin (¼ inch). Mix pepper, salt, and flour together. Dredge chicken with seasoned flour to coat. (Shaking the chicken and seasoned flour in a plastic bag can accomplish this quickly.) Heat oil in a heavy skillet, and brown chicken on both sides over medium heat, about 5 minutes. Remove chicken and set aside.

Add wine, broth, juice, and mushrooms to skillet and stir. Reduce heat and cook until sauce is reduced, about 10 minutes. (If sauce remains too thin, or you want to cook more quickly, add 2 teaspoons of flour to two tablespoons cold water, stir until dissolved, and stir into skillet.) Return chicken breasts to skillet, coat with sauce, cover and simmer for 5–7 minutes or until chicken is cooked through. Garnish with parsley.

Nutritional info (per serving): Calories: 228; Fat: 5 grams; Cholesterol: 66 mg; Sodium: 275 mg; Carbs: 11 grams; Fiber: 2 grams; Protein: 30 grams.

Now it’s your turn: Do you have a healthy chicken recipe to share?

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