Eat Grape Seeds Instead of Spitting them Out For Maximum Nutrients


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Grape seeds are not only edible, they are highly nutritious.  A massive source of waste in juice plants, wineries, and the homes of grape eaters, these small bitter seeds are full of nutrients that you’re missing out on.

Why Eat Grape Seeds

  1. Anti-Oxidants 
    • Rich in Flavonoids
      • Anti-Inflammatory Properties
      • Helps Fight Cancer
  2. Nutrient Dense
    • Proteins
    • Lipids
    • Complex Carbohydrates
  3. Improved Cardiovascular Performance
    • Reduces Scale of Heart Attack
    • Reduces Tachycardia
      • Abnormally Fast Resting Heart Rate
    • Reduces LDL Cholesterol
    • Can Help Prevent Varicose Veins

How to Benefit from Grape Seeds

  1. Eat Them!
    • Simply Don’t Spit Them Out
    • Not Harmful in the Slightest to Swallow Grape Seeds
  2. Use Extract
    • Grape Seed Extract is Commercially Available
    • Put it in Anything


Go to Bed Earlier to Regulate Weight Gain


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A new study from the University of California, Berkeley, has found a correlation between natural circadian rhythm and weight management.  This correlation is especially profound in teenagers and young adults.

Why Go to Bed Early

  1. Prevents Obesity
    • Healthy Circadian Rhythm Directly Linked to Weight Control
  2. Helps Teens Healthily Transition into Adulthood
    • Teens Who Get Less Sleep Have Worse Metabolic Function Later in Life
  3. Better Sleep
    • Your Body is Programmed to Sleep Soon After the Sun Goes Down
    • Better Sleep Means More Alertness During the Day
    • Teens Need More Sleep
      • Most Don’t Get Enough and Report Sleepiness During the Day

How to Get to Sleep Earlier

  1. Stop Computer Usage
    • A Couple Hours Before Bed-Time, Turn off Screens
  2. Read a Book
    • Reading Helps to Ease the Mind into Sleep
    • Gives You Something to Do Once the Screens are Turned Off
  3. Simply Darken Your Environment
    • Turn off or Dim Bright Lights
      • As the Evening Progresses, Turn Off All But the Necessary Lights


Warning: Dollar Store Products Contain Harmful Chemicals


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A study conducted by the Campaign for Healthier Solutions found that products purchased from “dollar stores” across the nation are very likely to contain chemicals known to be hazardous to health, putting low income populations at far greater risk of exposure to deadly chemicals

Why Avoid Dollar Store Products

  1. 80% of Products Tainted
    • 164 products tested
    • Chemicals Include
      • Phthalates
      • Lead
      • Polyvinyl Chloride
  2. Four Largest Dollar Chains Included
    • Family Dollar
    • Dolar General
    • Dollar Tree
    • 99 Cent
  3. Large Product Variety 
    • Floor Mats
    • Earrings
    • Straws
    • Etc.

How to Avoid Dollar Stores and Still Shop Smartly

  1. Consignment Shops
    • Might Not Be as Convenient, but Just as Cheap
  2. Avoid Novelties
    • Many Dollar Store Products are Unnecessary
    • The Ones that Are Can Be Found for Only Slightly More Money Elsewhere


Cut the Midnight Snacks to Regulate Weight


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A Study Published in Obesity has found that people who eat in the middle of the night and shift workers who are unable to eat with any sort of schedule were more likely to be overweight that people who followed a more circadian eating schedule.

Why Eat on Schedule

  1. Your Body Clock Knows Best
    • We Eat When We Eat for a Reason
    • The Body is More Capable of Managing Caloric Intake When its Scheduled to
  2. Eating Out of Sync Throws Everything Off
    • You’re Confusing Your Body
  3. Weight Is About More than Just Calories
    • The Mechanisms are Complex and Not Entirely Understood
      • A Myriad of Factors Go Into Weight Management
      • Use Every Tool at Your Disposal

How to Eat On a Schedule

  1. “Schedule” is Different For Everyone
    • Some People Eat 3 Solid Meals; Others Graze
    • Find What Schedule Works for You and Stick With it
  2. 12 Hours On, 12 Hours Off
    • Most Important is Eating During “Wakeful” Hours and Fasting During “Sleep” Hours
    • From Your First Meal of the Day, Only Eat for Another 12 Hours
      • Breakfast at 8am: Last Snack or Meal at 8pm


Don’t Diet; Create a Mindful Lifestyle Instead


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Neuroscientist Sandra Aamodt detailed in a presentation at TED Talks why traditional dieting does not work and how it may even be detrimental to weight loss and a healthy lifestyle.  She instead suggests a confluence of healthy lifestyle choices and learning to work with the natural eating rhythms of the body.

Why Not Diet

  1. Diets Aren’t Reliable
    • After 5 Years Most Dieters Regain Weight
    • 40% Gain More Weight
  2. Your Brain Thinks You are Starving
    • Your Hypothalamus has a “Set Point”
      • 10-15 Pound Range of “Normal”
        • Can Move Weight Within Range Easily
          • Outside of Range Much More Difficult
    • When you Lose Weight, Your Brain Desperately Tries to Get Back to “Normal”
      • Even if “Normal” is Overweight
    • “Set Point” Goes Up with Ease
      • Rarely Goes Down
    • Your Muscles Will Stop Burning Energy as Efficiently During Diet
      • This is to Conserve Weight
  3. Dieting Is a Bandage, Not a Cure
    • Takes a Lot of Mental Energy
      • Energy Better Spent on Day-to-Day Life or Living Better
    • Body Fights Against It

How to Eat “Mindfully”

  1. Eat When you Are Hungry
    • Don’t Starve the Body
      • Creates the Conditions for Binge Eating Later
  2. Find a Comfortable Level of Fullness
    • Experiment to Learn How Much to Eat
      • You Want to Feel Satisfied But Not Immobile or Sick from Eating
  3. Eat the Right Foods
    • A Healthy Diet is Far More Important than a Calorically Controlled Diet
    • Fruits and Vegetables
      • No Fast-Food, Supersizing, or Buffets
  4. Promote Health, Not Weight
    • Study Found That People of Any Weight Saw Longer Lives if They Practiced All Four of These:
      • Eating Healthy
      • Exercise
      • No Smoking
      • Moderate Drinking


Indoor Tanning Leads to Melonoma


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Study Published by Journal of the National Cancer Institute has found that indoor tanning, regardless of burning, greatly increases risk of melanoma.  The study showed that in spite of factors such as skin tone, family history, freckle density, and history of burns, melanoma occurred more regularly in those who used indoor tanning salons.

Why Avoid Tanning Beds

  1. Greatly Increases Cancer Risk
    • Regardless of Burns or Other Risk Factors
  2. Risk of Burning
    • Severe Burns Guarantee Cancer

How to Avoid Tanning Beds

  1. Simply Don’t Tan
    • Sitting in the Sun for the Purpose of Darkening Skin is Damaging
    • Any Prolonged, Sedentary Exposure to UV Rays Can Cause Cancer
  2. Expose to the Sun Naturally
    • Keep Moving
    • Intersperse Exposure with Shade
  3. Wear the Proper Sun Block


Stay Positive to Improve Long-Term Health


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A new study published by Health Psychology has found a link between a person’s reaction to negative stimuli and their long term health.  The study shows good evidence that keeping a calm head in stressful situations can help you to live longer.

Why to Keep Calm

  1. Reduces Inflammation
    • Reduces Heart Attack Risk
    • Reduces Obesity Risk
  2. Prevents Cancer
    • Higher Levels of Stress and Inflammation Linked to Cancer
  3. Greater Effect on Women
    • Women Showed Greater Levels of Inflammation During Stress

How to Keep Calm

  1. Willfully Alter Emotional Reaction
    • Take a Deep Breath
    • Do Not Go with First Instinctual Emotion
    • Simply Smile
      • Creates Positivity
  2. Recognize Stressors
    • Arguments
    • Avoiding Arguments
    • Discrimination
    • Network Stressors
      • Stressors that Occur to Close Friends or Family
  3. Mindful Meditation


Fidget While Sitting to Counteract Negative Impacts


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A new study of 12,778 women in the UK found that among those who sit for more than 7 hours a day, fidgeting lowers overall mortality rate.  Sitting has long been known to increase mortality and decrease general health, but this is the first study to show that simply keeping constant, low level movement while working can help to counteract the negative impacts.

Why Fidget

  1. You Will Live Longer
    • Many Must Sit For Long Periods
      • Increasing Mortality
  2. You Burn Calories
    • Even Low Level Activity Burns Calories
      • Adds Up Over A Day of Sitting
  3. Sitting is Terrible For you
    • Mitigate it in Anyway Possible
    • Decreases Blood Flow to Brain and Extremities
    • Increases Obesity Risk

How to Mitigate Sitting Risks

  1. Fidget
    • Hand or Foot Movement
    • Constant is Better
    • Even Low Level Fidgeting Will Help
  2. Take Walks
    • Even a 2 Minute Walk Every 30 Min. Can Mitigate Issues
    • Go Outside and Walk
      • Find a Time Once or Twice a Day to Walk Outside for 15 Min.
  3. Avoid Sitting When Not Necessary
    • Sit at Work?
      • Don’t Sit at Home


Continue Exercising to Increase Health in Old Age


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Multiple new studies from various sources are connecting exercise with systemic improvement in overall function in old age.  The positive results are not limited to physical improvements, as exercise has systemic benefits as we age.

Why Exercise More with Age

  1. Greater Mental Flexibility
    • Increase of Oxygen Flow to the Brain
    • Increased “White Matter”
      • Important to Synaptic Communication
  2. Increased Bone Density
    • Bone Density Loss Major Problem in Older Males
    • Certain Exercises Facilitate Bone Growth
  3. Reduction of Daytime Sleep Disorders
    • More Regular Sleep Cycles
    • Exercise Can Cure Hypersomnia
      • The Desire to Nap Regularly Throughout the Day
    • Exercise and Cure Insomnia
      • Inability to Sleep

How to Exercise More as You Age

  1. Gentle Cardio
    • Cardiovascular Exercise Helps Blood Flow to Brain
      • Walking or Jogging
      • Cycling
      • Swimming
  2. Men Lift Weights or Jump
    • Weight Lifting and Jumping Exercises Help Preserve Muscle Density
      • Jumping Jacks
      • Squats
      • Deadlifts
      • Overhead Press


Preliminary: Preload with Water Before a Meal to Help Lose Weight


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A new study published in the journal Obesity found that preloading with water 3 times a day before large meals helps with weight loss and obesity management.

Why Drink Water Before Meals

  1. Correlated with Weight Loss
    • Mechanisms Currently Unknown
  2. Aids in Digestion
    • The Body Uses Water to Help Fuel Digestion
  3. Hydrating Cuts Cravings
    • Drinking Water Cuts Down on the Desire for Sugary Drinks
      • Sugary Drinks are a Leading Cause of Obesity
    • Dehydration is also Prevalent in the West From Under Drinking Water

How to Cut Weight with Water

  1. Drink a Glass Before Each Major Meal
    • Three Times a Day for Three Major Meals
  2. Drink a Pint
    • 500 ml of Water
    • Not a Scientific Cup; a “Glass”


Replace All Carbonated Beverages in Your Diet


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According to a new Japanese Study, compared to other beverages, carbonated drinks are associated with much higher incidents of cardiac arrest.  The study analyzed 785,591 instances of resuscitation and found that expenditures on carbonated beverages were significantly higher in the 435,064 that were of cardiac origin.

Why Ditch Carbonated Beverages

  1. High Levels of Acidity
    • Believed (Unverified) to be the Cause of Higher Cardiac Arrest Rates
  2. Other Ingredients
    • Most Carbonated Beverages are High in Unhealthy Ingredients
      • Sugar
      • High Fructose Corn Syrup
      • Artificial Flavoring
  3. Obesity
    • Sodas are a Major Cause of Weight Gain

How to Ditch Carbonated Beverages

  1. Chug Water
    • Soda Cravings are Caused by Thirst
      • Eliminate the Thirst to Eliminate the Craving


Take “Better Breaks” During Work to Improve Health


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A new Empirical Study Published in the Journal of Applied Psychology has found a formula for taking optimal advantage of work-time breaks.

Why Take “Better Breaks”

  1. Increased Short-Term Health Health
    • Lower Incidence of Headache, Eye Strain, and Lower Back Pain
    • Less Emotional Exhaustion
  2. Higher Productivity
    • More Efficient Breaks Means More Efficient Work
  3. Greater Job Satisfaction
    • Finding a Way to Be Happy At Work Makes you Happier About Work

How to Take “Better Breaks”

  1. Take Earlier Breaks
    • Mid-Morning Breaks Were Found to be the Most Beneficial
    • The More Time That Elapses Before a Break, the Worse You Will Feel
  2. Take Short, Frequent Breaks
    • More Beneficial than Longer Infrequent Breaks
    • Refreshed Feeling Can Be Achieved Quickly
  3. Do What you Want to Do, Even if it is Work
    • Work Related Tasks Can Be Just as Effective of a Break
      • So Long as it is What You Want to Do
    • Make Sure it isn’t Something Assigned to You
      • It Needs to Be of your Own Volition


Eat Fish to Decrease Risk of Depression


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A pooled Analysis published in Journal of Epidemiology & Community Health has found that the regular consumption of fish can help to stave off depression.

Why Eat Fish

  1. Rich in Omega-3 Fatty Acids
    • Shown Independently to Help Fight Depression
  2. Depression is an Epidemic 
    • 350 Million Sufferers Worldwide
    • Projected to be the Number One Cause of Ill Health by 2020
  3. Generally Healthier than Red Meat
    • Doesn’t Raise LDL Cholesterol
    • High in Protein, Low in Fat
    • Omega 3’s are Systemically Healthy


Cook Smaller Portions to Control Caloric Intake


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Researchers from the University of Cambridge have compiled conclusive evidence that human beings eat more food and drink more non-alcoholic beverages when presented with larger portions of food.

Why Reduce Portion Size

  1. Prevents Over Eating
    • Natural Response to Eat All of the Food Provided
  2. Reduces Risk of Disease
    • Many Diseases are Caused by Overeating
      • Heart Disease
      • Diabetes
      • Some Cancers
  3. Reduces Obesity Risk
    • Overconsumption of Calories Leads to Energy Stored as Fat
    • Smaller Portions Can Lead to a 29% Reduction in Calorie Intake

How to Reduce Portion Size

  1. Buy Smaller Table Wear
    • We Serve Food to Match Plate Size
    • Serve Less Food on Smaller Plates
    • Big Cups Lead to Drinking too Much
  2. Cook Less
    • Humans Naturally Inclined to Consume all Available Food
  3. Buy Smaller Packages of Food
    • Once Opened, We Try to Eat It All
  4. Ditch the “Clean Platers Club”
    • Cultural Reinforcement of Overeating
    • Induces Children to Start Overeating from an Early Age


Preliminary: Avoid Food Preservatives to Promote Gut Microbiota

A new study from Nature, conducted on mice, has found a link between consumption of preservatives in food, specifically emulsifiers, and a decrease in overall gut health.

Why Avoid Artificial Preservatives

  1. Decreases Probiotic Activity in the Gut
    • Actively Kills Microbiota
  2. Increases Risk of Diseases
    • Inflammatory Bowel Syndrome
    • Depression
  3. Decrease in Overall Digestive Health
    • Microbiota Helps to Process Less Healthy Foods
      • Such as Sugar

How to Avoid Artificial Preservatives

  1. Simply Read Labels
    • All Preservatives Are Listed Under Ingredients
  2. Don’t Eat Processed Foods
    • Prepackaged Foods Almost Always Contain Preservatives
    • Buy Ingredients Raw and Cook Instead
  3. Avoid Emulsifying Agents
    • Found in Mayo and Other Condiments as a Bonding Agent
    • Prevalent in Gluten Free Foods


Believe Your Health Can Change


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A new study from Health Education & Behavior, studying 8,821 participants, concluded that the belief that one’s weight cannot change leads to poor health choices and a manifestation of one’s belief.

Why Believe in Positive Thinking

  1. Not Believing Leads to Not Trying
    • Obese Participants Believed Trying to Lose Weight Is a Waste of Time
  2. It isn’t Genetic
    • Poor Health is a Lifestyle Choice
    • You Were Not “Born This Way”
  3. Change is Slow
    • Just Because Results Aren’t Immediate, Doesn’t Mean They Are Impossible

How to Effect Change

  1. Understanding
    • Permanent Obesity is a Myth
    • Health Can Always Be Improved
  2. Small Changes
    • One Step at a Time
    • Small Changes Add up to Big Ones
  3. Be Patient
    • Improved Health is Not Immediate
    • It Takes Effort and Time


Preliminary: Hide Your Household Food


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A new study suggests that a key to over eating and obesity is ease of accessibility to the food.  By not scattering food across the house and keeping junk food hidden, one can reduce risk of obesity.

Why Hide Household Food

  1. Quantity of Food Less Important Than Access
    • Non-Obese Individuals Spend as Much on Food as Obese Individuals
    • Obese Individuals Were Found to Leave Snacks Visibly Around House
      • Reminder of Food Incites Desire for Food
  2. Inconclusive Causality Might Not be Relevant  
    1. Over-Eating May Change Environment As Opposed to Environment Changing Eating
      1. Changing One Might Still Condition the Other

How to Avoid Temptation

  1. Designate a Snack Cabinet
    • Keep Junk Food Contained and Hidden
  2. Display Healthier Foods
    • Many Fruits and Vegetables Keep Well on Counters
      • Bananas, Apples, etc.
  3. Avoid Fast Food
    • Obese People Spend More on Fast Food
      • Possibly Because it is Readily Available, Not Because they Crave it More


Preliminary: Eat a Square Dark Chocolate Specifically in the Afternoon to Improve Alertness


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A new study published by the Journal NeuroRegulation has found that consumption of dark chocolate lowers the blood pressure, while simultaneously increasing the EEG activity in the brain.  This means that small amounts of high-cocoa dark chocolate can be used to fight the afternoon slump.

Benefits of Dark Chocolate

  1. Improved Alertness: This study is the first to conclude that dark chocolate has an effect on mid-day cognitive function.  When it is too late for coffee, yet not early enough to stop working, try eating dark chocolate to improve alertness.
  2. High in Anti-oxidants: When high in cocoa or cacao (raw cocoa), chocolate contains high levels of flavonoids, the benefits of which YMMT has already reported on.
  3. Lower LDL Cholesterol: A result of flavonoids, the lowering of this type of cholesterol is key to cardiovascular health.
  4. Increased Blood Flow: Dark chocolate can help to pump blood from the arteries to the heart, greatly reducing risk of cardiovascular mortality.


Improve Cognitive Function and Overall Health through the Mediterranean Diet


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A new study published by JAMA Internal Medicine studied older populations in Spain, and added more evidence to the growing body that shows extremely positive results from switching diets.  Those who dined on a “Mediterranean Diet” heavy in olive oil and nuts saw greater retention of cognitive function into old age than those who ate “western diets.”

Why Switch to the Mediterranean Diet

  1. Heart Healthy
    • Lowers LDL Cholesterol Levels
    • Reduces Risk of Heart Disease
  2. Prevents Obesity
    • Rich in Healthy Fats and Lean Nutrients
  3. Improves Cognitive Function
    • Slower Cognitive Decline with Age

How to Switch to the Mediterranean Diet

  1. Cook Using Olive Oil
    • Full of Healthy Fats
    • Lowers LDL Cholesterol
    • Specifically Linked to Cognitive Function
    • Tastes Great
  2. Reduce Meat Consumption
    • Eat Red Meat only twice a week
    • Try and Replace Red Meat with Fish
  3. Foods to Include:
    1. Nuts and Legumes
    2. Vegetables
      1. See this list from Dr. Gourmet
    3. Whole Grains
      1. Pasta
      2. Breads


Using a Dishwasher is Smarter than Hand Washing


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A growing body of evidence refutes myths that hand washing dishes is both healthier and better for the environment.  In fact, hand washing dishes wastes more electricity and water, and is far less sterilizing than modern dish washers.

Why Use a Dishwasher?

  1. It Saves Water 
    • Steam Cleans
    • Uses less water than 2 minutes worth of Hand Washing
  2. It is More Sterile 
    • Dishwashers clean at 140° Fahrenheit
    • Hand washing in a full sink contaminates while cleaning
  3. It Saves Energy
    • Energy Star Rated dishwashers are very energy efficient
  4.  This point may seem counter intuitive, but using water also uses energy, especially if the water is hot.  Since most hand washers use water as hot as they can handle, they are eating up energy at a much higher rate than a dishwasher would.

Tips on Saving Water

  1. Buy an Energy Star Rated Dishwasher
  2. Buy a Tankless Water Heater
    • Flash heats water as needed
  3. Take Short Showers; NO BATHS
    • Try not to shower everyday
    • Wash hair only twice a week