Coffee and how it has changed!!...

Less than 20 years ago, a standard cup of coffee with whold milk and sugar measured in at 8 ounces and 45 calories. Today, many java junkies have replaced that cup with a Starbucks 16-ounce Grande Mocha Frappuccino, which weighs in at a whopping 380 calories (www.starbucks.com). To burn all those extra calories, you would have to walk for at least an hour. Successful weight “losers” control their food portions. In fact, research suggests portion control is the greatest predictor of successful weight loss (Logue et al. 2004). Help clients control portions by teaching them to read nutrition labels; carefully measure out servings; eat only a single helping; use smaller serving dished; and resist the urge to “clean their plates”.

Eat these to Live Longer

Gearing Up for Fall....Remember to Include these food in your meals

1. Broccoli. John Hopkins researchers found that a broccoli compound, applied to the skin, helps cells fight uv radiation. You can’t buy such a product yet, but experts say it can’t hurt to eat more broccoli. Why? Another one of its chemicals seems to boost the immune system.

2. Grapes. This fruit has lots of resveratrol, a plant chemical that Spanish researchers found can lengthen the lives of flies and yeast. Will it work for you? It’s too soon to know, but red grapes (plus berries, peanuts, and a little red wine) are the best sources of this promising ingredient.

Vitamin K- found in lettuce and spinach-seems to boost skin elasticity in patients with a rare disorder that leads to severe wrinkling. Some researchers think the effect may be universal. Plus, leafy greens help you get more fiber and keep your appetite in

Are You Burned Out on Working Out

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The importance of Vitamin D

The effects of vitamin D now include life extension. "We may finally have a vitamin that translates into greater longevity," declared Robert A. Vogel, M.D., professor of coronary medicine at theUniversity of Maryland, Baltimore. Dr. Vogel noted that beyond vitamin D's well-established effects upon calcium and bone, the hormone vitamin also functions in gene regulation, management of cell proliferation and differentiation, production of antibiotic peptides, stimulation of innate immunity, and vitamin D is a remarkable pain reliever. And the research keeps mounting up that vitamin D not only reduces mortality at all ages, particularly in the elderly, but also extends the life span.

The ability to turn back the clock on the basic biology of human aging by a full 5 years via vitamin D supplementation is impressive. Staying thin and being physically active provides similar longevity benefits, but it's hard to come by an inexpensive nutritional supplement that extends life. Vitamins A, B, C, and E have beneficial effects on the body and help prevent disease, but none actually turn back the clock of aging.

To get its longevity benefits, you have to racket up your serum levels of vitamin D. Sunshine helps, and getting out of the gym and exercising outdoors provides double longevity benefits. However, to get optimal vitamin D levels, you need to take supplements, but don't overdo it as too much can be potentially toxic to your liver. The standard daily dose used to be 400-800 IU taken with meals, but now 1,000-2,000 IU is recommended, based on serum levels. A positive longevity daily dose is 2,000-4,000 IU, and in some cases high dose bursts may be necessary to get serum