Appleberry Crumble

You don't have to completely lose dessert when you are trying to lose weight.  A delicious treat now and then helps keep you on track by preventing the feeling of being deprived. Don't waste your dessert with empty calories though. This dessert is packed with fiberous fruit and healthy oats! Yum!

Ingredients
1 cup brown sugar
1 cup flour
1/2 cup rolled oats
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
8 tablespoons butter
5 cups cored, peeled, chopped apples
2 cups blueberries
1/2 cup granulated sugar
1 tsp lemon zest
Juice of 1/2 lemon

Preparation
Heat oven to 350°. Lightly grease a 2 quart baking dish. Melt the butter separately. Mix brown sugar, flour, and oats with cinnamon, nutmeg and cloves in a bowl. Mix sugar, flour, oats, cinnamon and nutmeg together. Pour melted butter over mixture and stir with fork, forming large chunks. In a separate bowl, toss apples and blueberries together with granulated sugar, lemon zest, and lemon juice.

The Cause of High Cholesterol

Cholesterol is, simply put, excess fat in the body. There are two kinds of fat that we humans consume: HDL and LDL. HDL fat is good for our body, while LDL is not. Cholesterol is produced by the body's attempt to process the LDL fats, which can then build up on the walls of blood vessels, leading to strokes and heart attacks. 

Eating foods high in saturated fats is one of the most obvious ways in which LDL cholesterol can build up in the body, as is a lack of exercise to help the body burn off fat. However, cholesterol can also be a genetic issue. Diabetes is another factor, due to high triglyceride levels that are to be found in diabetics' bloodstream. Untreated thyroid conditions can raise cholesterol levels as well.

Ultimately, the best things to do are monitor cholesterol and live a healthy lifestyle. Eating healthy meals with lots of fruits and vegetables and very few servings of red meat is key, as is getting plenty of exercise. For those whose cholesterol levels are genetic or severe, there are also treatments available to help lower cholesterol.

There is also evidence that the HDL/LDL balance in the body is important, and that increasing the amount of HDL in your diet can effectively help balance out your LDL levels.




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Natural Sunburn Remedies

When it comes to sunburn, prevention really is your best. If you find yourself in the unfortunate situation of having been out in the sun a bit too long, it’s time to go inside and see what you can do to ease the pain. The following are natural remedies that can be very helpful in easing the pain and/or aiding the healing process of sunburns: 

Take a bath. Soaking in a tub of warm water will actually help a great deal. Avoid using any soap as they can irritate the burn. Carefully pat burns dry, do not rub them with a towel. You can also add vinegar or baking soda to the bath. 


Apply soothing salves. Aloe gel straight from the plant is a very popular choice. Milk of Magnesia also makes a nice lotion to protect the skin and soothe burns. Alternately, you can make a paste of baking soda and water to apply to skin as often as needed.


Avoid sun exposure as much as possible while sunburned. If a layer of clothing between you and the sun isn’t possible, apply sunscreen generously and often.

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THE BENEFITS OF MELATONIN ARE MORE THAN SLEEP

Melatonin is a hormone which is secreted by the pineal gland at the base of your brain. Maximum secretion is around 2AM & stops at sunrise. Since melatonin is only secreted while you are sleeping, yet melatonin is needed for sleep, you can see how insomnia begets more insomnia. Normal nighttime production is 5-25 mcg. Secretion of melatonin declines with aging & is thought to be decreased by up to 75% by age 70. This decline is one of the many changes & depletions furthering the aging process.


Most people only think of melatonin in relation to sleep, but its effects & benefits are far-reaching. One of melatonin’s most important effects on other hormones is to enhance the production of youth promoting growth hormone (GH). The aging process is associated with declining growth hormone. A study showed melatonin administration doubled (GH) production in men. With a decline in growth hormone we start to lose muscle mass, strength, energy, skin tone, hair, hearing, etc. & disease risk increases.


Melatonin has wide-spectrum antioxidant, anti-inflammatory, immune boosting, hypotensive, cell communication enhancing, cancer suppressing, brown fat-activating, and blood-lipid-lowering effects, and thereby protects tissues from a variety of insults.  Melatonin is so important to your immune system that depleted levels cause atrophy of the thymus gland, an important part of your immune system.

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At Work Toning Moves

Adding some exercise into your workday has been shown to help you think more clearly, focus better, and do your job well. By learning how to add a few body toning exercises to your work time, you will get ahead both in your career and in your fitness goals.


For most of us, a cubicle or an office is plenty of room. Convenience is the key to this particular workout.


To begin, get warmed up a little, especially if you’ve been sitting for a long period of time. Roll your neck around a little and then move your arms in circles. This will help get the blood moving and ready for a few simple strength training movements.


Here is a simple routine to start you off:


Upper body push aways – Place your hands on your desk when you’re sitting close to your desk and then push your body away. Admittedly, this works much better if you have a rolling chair. If you have a stationary chair, you can lean into your desk and away from it when you’re pushing.
Sitting crunches – Move your chair away from your desk and stretch your legs out from under your chair away from your body. Try to bring your knees into your stomach and then back down without touching the ground. If you have wheels on your chair, be sure you’re holding onto something so you don’t roll away.
Stand ups – Moving your chair even farther from your desk, try getting up from your chair, but only slightly. You want to raise yourself up just a few inches and then move back down if you have. Support your hands on the edges of your chair to make this easier.


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Breaking Out of Runners Rut

 

To break through a runner’s rut, you need to change your routine. The longer you stick with one routine, the harder it will be to break out. Make sure you keep a warm up and a cool down in your routine regardless of the changes made. Start adding intervals into your training. Alternate fast bursts with slower running. Five minutes on, five minutes off is a good way to start, repeating for two miles in the beginning. You can also increase distance; don’t increase this every time you run. If you add two miles to your run, stick with that for two weeks until adding another few miles.

Another way to break out of a rut is to do cross-training and strength training. You can build muscle, gain flexibility, increase your stamina, and improve cardiovascular health, all of which will carry over into your running. Best of all, you’ll expand your horizons, hopefully find more activities that you enjoy, and prevent workout boredom.


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Low Fat vs Low Carb

Despite the wild popularity of low carb diets, a new study shows that obese people on low fat diets were able to keep weight off longer than those adhering to low carb diets. In the study, the low-fat diet included less than 30% of daily calories from fat, while the low-carb diet required less than 30 grams of fat per day.


 The study, written by Marion L. Vetter, MD in the "Annals of Internal Medicine," centered around 132 participants averaging 289 pounds each. Every person went on either a low fat or low carb diet for one year, but progress was monitored for three years. The outcome? At six months, the low carb group had lost more weight than the low fat group. But after one year, there was minimal difference between the two groups; the low fat dieters had maintained their weight loss.


Two years after the diets ended, the researchers checked in with 40 people from the low carb group and 48 people from the low fat group. The low carb participants weighed an average of 4.9 pounds less than when they began the diet three years ago. The low fat dieters weighed an average of 9.5 pounds less.


"The differences in weight regain between the two groups probably reflects initial weight loss," Vetter writes. "Participants who lost more weight during the first 12 months tended to regain more weight by month 36."
The study underscores that slow and steady win the race, and a moderate, balanced diet is the best choice of all.


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