Dr Channing & David Riley Blood Pressure Protocol eBook .pdf
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Titre: Blood Pressure Protocol™ PDF, eBook by Dr. Channing and David Riley « ✔Truth & Facts ✔Real Results ✔Real Experiences ✔FAQ ~ ✘Reviews ✘Opinions ✘Scams
Auteur: How to Reduce Heart Diseasr and Blood Pressure and Keep Your Heart Pumping
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Blood Pressure Protocol™ by Dr. Channing and David Riley
There was one piece of advice that stood out :
Heavy snoring can lead to sleep apnoea. Half of all people with sleep apnoea (The word
apnoea derives from the Greek term for absence of breathing, which gives a sense of
how dangerous sleep apnoea can be) also have high blood pressure. This is caused by
unusually high levels of the hormone, aldosterone. Treat the apnoea and the blood
pressure drops too.
Every system in our body works with the use of oxygen. Oxygen enters our body to our
lungs to be distributed to the rest of the body.
In sleep apnoea, a condition that occurs when people stop breathing during sleep, (the
worst recorded, 600 times a night) the throat becomes blocked stopping the flow of
oxygen and air to the lungs. When you try to breathe, you can't get enough air because
of the obstruction -your windpipe might be blocked by your tongue, tonsils or uvula
(the little piece of flesh that hangs down in the back of your throat) or by a large amount
of fatty tissue in the throat or even by relaxed throat muscles.
Lack of oxygen to structures such as the brain and heart could lead to significant
medical problems including high blood pressure, strokes and heart attacks.
Aside from the above snoring can be a major contributor to drowsy driving. Snorers
have a 400% to 500% higher risk of daytime fatigue. According to the Department of
Transport, 20% of road accidents which lead to death and serious injury are caused by
drowsiness or sleep disorders. (Each fatal accident is estimated to cost the
Snore Buster Program . Use it and not only will you sleep better, feel better, and be
less fatigued, you will be less of a risk on the road, less tired, and less moody. Life will
become less stressful and more enjoyable.
Statistics on High Blood Pressure from theAmerican Heart Association:
High blood pressure (hypertension) killed 46,765 Americans in 2001. It was listed as a
primary or contributing cause of death in about 251,000 U.S. deaths in 2000.
As many as 50 million Americans age 6 and older have high blood pressure.
One in five Americans (and one in four adults) has high blood pressure.
Of those people with high blood pressure, 30 percent don't know they have it.
Of all people with high blood pressure, 11 percent aren't on therapy (special diet or
drugs), 25 percent are on inadequate therapy, and 34 percent are on adequate therapy.
The cause of 90–95 percent of the cases of high blood pressure isn't known; however,
high blood pressure is easily detected and usually controllable.
High blood pressure affects more than 40 percent of African Americans.
I show you these figures so you can “know the enemy.” Though frightening ourselves to
death over them will do us no good whatsoever we must do something. I offer you,
therefore, the means by which you can steadily and impressively, improve your life style.
Tick each as you adopt it and know that as you do you are getting closer to achieving
your goal ……to live forever!
1. Watch a scary movie…………(though don’t frighten yourself to death! ) According to
researchers at the Beth Israel Deaconess Medical Center in Boston anything that
causes your heart to race -a good book, even being in love -makes the heart stronger.
Upsetting its rhythm once in a while is like hitting its reset button, which helps keep it
2. Grill a Steak. You may think it’s bad for your heart, but you’d be wrong. Beef
contains immunity-boosting selenium (which is good for so many things it’s
unbelievable) as well as B vitamins that reduce the amino acid homocysteine (high
levels of which are associated with cardiovascular disease). Furthermore, up to 50% of
the fat is of the heart-healthy monounsaturated variety.
3. Are you looking at me? A Harvard study found that those who express their anger
have half the risk of heart disease than others who internalise it. Just don’t blow your
4. Don‟t overdose it. According to a study involving 7,000 participants in Scotland,
heart patients who took ibuprofen along with aspirin had nearly a 75% higher risk of
premature death than those taking just aspirin.
5. Splash Out! Researchers at Queen’s University in Belfast found that men who burn
just 50 calories a day in strenuous activities such as swimming and hiking are 62% less
likely to die of heart diseases than those who burn 340 calories per day taking less
active pursuits such as walking or golf.
6. Tell your partner to Butt Out Or you may leave -in a hearse. Researchers in Greece
found that individuals who were exposed to cigarette smoke for just 30 minutes three
times a week had a 26% greater risk of developing heart disease than people who
rarely encountered second-hand smoke.
7. The One You MUST Follow -homocysteine A High homocysteine level is a strong
indicator that heart problems are present. Under 8 is good, under 7 even better. A study
at the department of cardiology in Southampton General Hospital focussed on
homocysteine levels in over 20,000 patients and found these to be the BIGGEST
THREAT to your heart's good health. You need to get these checked. These can be
brought down quickly and easily by using a combination of Vitamins B6 and B12,
together with folic acid.
For folic acid, liver is absolutely the best source, plus spinach, broccoli,asparagus,
beetroot, banana, oranges and peaches.
For B12, eat liver, beef, chicken, pork, fish, eggs, milk, cheese and yoghurt. For B6 eat
whole grain cereals, breads, liver, avocados, spinach, green beans, bananas, fish,
poultry, meats, nuts, potatoes, green leafy vegetables.
8. Run Indoors on Hazy Days. Researchers in Finland found that exercising outside on
hot, hazy days when air pollution is at its worst can cut the supply of oxygen in the
blood, making it more likely to clot.
9. Waiter! Garlic bread, please! In addition to lowering cholesterol and helping to fight
off infection, eating garlic may help limit damage to your heart following a heart attack
or heart surgery. Researchers in India found that animals who were fed garlic regularly
had more heart protecting antioxidants in their blood than those who weren’t.
10. Go for Dark Chocolate Cocoa contains a blood thinning factor that keeps it from
clotting ( as it does just before you clutch your chest and croak). And at least a third of
the fat in high-cocoa-solid chocolate is oleic acid, the same healthy monounsaturated
fat to be found in olive oil.
11. Be Like a Sponge.
U. S. researchers found that drinking five or more 225ml glasses of water a day could
help lower your risk of heart disease by up to 60% -exactly the same reduction you get
from stopping smoking, lowering your LDL cholesterol numbers, exercising or losing a
12. Eat grapefruit…. (if your pills allow you.) Eat one aday(if your daily dose of pills
allows it).It can:-A) reduce arterial narrowing by 46%, B) lower your bad-cholesterol
level by more than 10% and C) help drop your blood pressure by 5 points.
13. Rice is Nice The drug giants knew they'd be in trouble if word got out about red
yeast rice... Not only did studies show that this ancient Asian edible slashed cholesterol
an average of 40 points in just 3 months, it did so without any side effects whatsoever.
What's ore, it was growing more and more widely available, for far less money than
statin drugs --and without the need for a prescription... So what did those fat-cat drug
executives do? They went to court.
14. Play Hard Any regular vigorous physical activity reduces your risk of
cardiovascular disease, even if performed for only five minutes at a time, says John
Yarnell from Queens University, Belfast.
15. Get Pricked Acupuncture appears to trigger the endorphins that help the heart
relax and fight off stress, researchers say.
16. Wash Your Hands Here’s an interesting one. The cleaner you are the fitter you are.
German researchers followed 570 people for an average of three years and found that
those with the most antibodies (developed from fighting off infections) in their systems
also had the most significant clogging in the heart, neck and leg arteries.
So wash your hands and when you do, use liquid soap -germs can live on
bars (of soap!).
17. Spread your Toast with…….. Blackcurrant jam. It‟s is a good source of quercetin
-an antioxidant -which Finnish researchers believe may improve heart health by
preventing the build-up of free radicals. These can damage arterial walls and allow the
penetration of plaque.
18. Pack a Six Pack A study of 8,000 Canadians found that individuals who could do the
most sit-ups in one minute were also the least likely to die over a period of 13 years.
Strong abs mean more muscle and less belly flab and the less flab around the stomach
the lower the risk of heart disease.
19. An Aspirin A Day…... Researchers at the University of North Carolina found that
regular aspirin consumption cut the risk of coronary heart disease by 28% in people who
had never had a heart attack or stroke but who were at heightened risk. For maximum
impact on your blood pressure, take a low dose just before bed.
20. If the Tuna Only Knew /How Good He Was for You.. Omega-3 fats in tuna help to
strengthen heart muscle, lower blood pressure and prevent blood clotting as well as
reducing levels of potentially deadly inflammation in the body. Not only that, tuna is high
in protein. Consuming more protein may lower the risk of heart disease by nearly 26%.
21. Add Ground Flax Seed to Your Food For those who don‟t like fish, ground flax is
a natural source of omega-3 fatty acids. Buy it from Holland and Barrett.
22. Read Aloud. Swiss researchers found that reciting` poetry for half an hour a day
significantly lowered heart rates, thereby reducing stress levels with the possible risk of
heart attack. Just try reading aloud to the kids or your partner and don‟t think about
doing it on the train home!
Lots of Chinese and Indian dishes contain ginger or turmeric -spices packed with
natural anti-inflammatories. “Anything that helps keep levels of inflammation low is good
for the heart,” says Andrew Weil, author of Eating Well for Optimum Health.
24. Matchmake. Married men/women are less likely to die from heart disease than
singles. Toronto based researchers studied 100 men and women with mild blood
pressure and found that after three years of marriage the happily married had healthier
hearts than their unmarried brothers/sisters. Don‟t break your heart, though. Be wise in
your choice. Does he/she snore? The leading reason for a divorce under Unreasonable
Behaviour was SNORING! So to avoid divorce -and the stress that THAT can mean, if
you‟re a snorer, nip divorce in the bud and stop it by going to
and get the program.
Snore Buster Website
25. Tea -Train. Ninety minutes before you exercise, have a cup of tea or coffee. Studies
shows that caffeine (and there‟s plenty of that in tea too) releases fatty acids that the
body eats up and converts to energy to help it survive that jog round the park! And the
more acids it eats, the more efficiently you lose fat.
26. Egg Ceptional Eggs are relatively low in unsaturated fat and they‟re packed with
betaine, a compound that helps lower homocysteine levels in the blood by as much as
75%. Eggs are one of the few good sources of betaine.
27. Steam Eat. Foods cooked at high temperatures produce blood compounds called
„advanced glycation end-products‟ which researchers at Toronto‟s Mount Sinai Hospital
say reduce cell elasticity and increase the risk of heart disease. Three fixes:
� steam your vegetables,
� add marinade to your meat before grilling to keep it moist and
� cook foods longer at lower temperatures.
28. Bee Healthy -Honey„s Best. Researchers at the University of Illinois found that
honey has powerful antioxidant qualities that help combat cardiovascular disease while
sugar consumption can lower your levels of HDL (good) cholesterol, so potentially
increasing the risk of heart-related disorders.
29. Finish your Degrees Researchers in California found that American women with 4
years of advanced degrees have a lower risk of heart disease than those who were less
educated. The benefit comes from moving up the earnings ladder.
30. Dying for a Pee? Well, don‟t. After studying 40 people with heart disease,
researchers at Taiwan University found that the stress of having a full bladder increases
heart rate by an average of nine beats per minute and constricts the flow of blood by
19%. Either could be enough to trigger a heart attack says study author Tsai Chang-Her.
31. Buy a Dog. All that love! (“Oh what a good boy you are. Yes, you are aren‟t you? Etc.
etc.) and aggravation (“Get down, Shep”) makes your heart more adaptable and better
able to deal with the stress that can lead to heart disease. However beware the expense.
A dog can cost you around £23,000 over its lifetime – an amount not to be sniffed at.
32. Build A Heart of Iron A Harvard study found that lifting weights for 30 minutes a
week was enough to reduce heart disease by 23%. But don‟t go for lifting heavy weights.
These have been found to constrict the heart.
33. Wrap up Warm. In a study of half a million people doctors at Lille University found
that cold spells that decrease the temperature by more than 8 degrees C from one day to
the next can increase heart attack risk by as much as 13%
34. Little but Often. A study in the British Medical Journal found that people who eat six
or more small meals a day have cholesterol levels that are 5% lower than those who eat
one or two large meals. That‟s enough to shrink your risk of heart disease by 10 to 20%.
35. Check Carbon Monoxide Almost all large household appliances including water
heaters, washers, dryers and fireplaces, can leak carbon monoxide into your home.
Large levels of the gas can kill you in hours, but long term exposure to tiny amounts can
be lethal, promoting the formation of blood clots and increasing the risk of heart disease.
To make sure that vents are clear and appliances are properly ventilated and install a
carbon monoxide detector (£29.98 from B&Q) near your bedroom.
36. Not Too Mocha Cafe Dutch researchers found that those who drank approx. 4
cups of coffee a day had an 11% higher levels of the heart damaging homocysteine in
their blood compared to non coffee drinkers. However, just to confuse you.
Researchers at the University of Minnesota (UM) analyzed The Iowa Women's Health
Study which provided 15 years of data on more than 27,000 women over the age of 55.
When medical records for subjects who didn't drink coffee were compared to those who
drank from one to three cups per day, subjects in the latter group had a 24 percent
reduction in the risk of death due to cardiovascular disease.
37. Snack on Nuts. A study carried out at Harvard University found that men who
replaced 127 calories of carbohydrates -that‟s about two bag of crisps -with one ounce
of nuts decreased their risk of heart disease by 30%.
38. Jolly Boating Weather! A study in the European Journal of Applied Physiology
found that, compared with running, rowing employs more muscle and causes your heart
to pump more blood through the body. The result? Greater overall gains in
39. Keep Cheerful Chaps! Men suffering from depression are more than twice as likely
to develop heart disease as are cheerful chaps. In a trial of 150 men and women, US
researchers found that after three months of treatment, antidepressants and exercise
were found to be equally as effective at relieving almost all the symptoms of depression.
40. Keep Your Pearly Whites Nice and Bright! Brush your teeth twice a day say
researchers at the University of Buffalo in New York. Like Bush and Blair, use Colgate
Total toothpaste and rinse with Cool Mint
Listerine. These will reduce oral bacteria which, by the way, can increase the risk of a
heart attack by whopping 200-300% .
41. Always Look on the Bright Side of Life Harvard researchers kept tabs on 1,300
healthy men for 10 years. At the end of the study they found that individuals with the
most positive attitudes at the start of the trial were half as likely to have experienced
heart problems as those with a negative attitude.
42. Kip Off before Newsnight A 10 year study of 70,000 people found that those who
get five or fewer hours of sleep on a regular basis have a nearly 40% greater risk of heart
disease than those who sleep a full eight hours. One possible explanation: research
shows that people who are exhausted have higher levels of fibrinogen, a blood clotting
protein that can drastically reduce blood flow to the heart and brain. Cue here for
43. Bin the Fries. In a study published in the New England Journal of Medicine, the
exercise and nutritional habits of 80,000 women were recorded for 14 years. The
Researchers found that the most important correlate of heart disease was the woman‟s
dietary intake of foods containing trans fatty acids, mutated forms of fat that lower HDL
and increase LDL cholesterol. Chips are the worst offenders.
44. Oatmeal Biscuits. Therrre grrrreat! In a University of Connecticut study, men with
high cholesterol who ate oatbran biscuits daily for eight weeks, dropped their level of
LDL cholesterol by more than 20%.
45. Sometimes You Don’t Need Wisdom. By the age of 20, up to 65% of men will have
at least one misaligned wisdom tooth that will never come in properly. Leave the tooth
alone and the bacteria can collect around it in a pocket, increasing your risk of all types
of infections, including periodontal disease -which has been linked to heart disease.
46. Cold Grapes Beat the Heat. Researchers at the University of Connecticut recently
discovered that fresh grapes provided cholesterol-lowering, artery-cleaning protection
similar to what
you get from drinking concentrated grape juice or wine.
47. Vitamin E + An Aspirin Researchers at the University of Pennsylvania found that a
combination of antioxidant E (aim for 800 international units) and blood-thinner helped
reduce levels of plaque in clogged arteries by more than 80%.
48. Feast on Potassium. Slice a banana in your cereal, later bake a sweet potato or
cook some spinach for dinner. All three are loaded with potassium. Studies show that
not getting your daily 3,500 milligrams of potassium can set you up for high blood
pressure. Other good sources include raisins and tomatoes.
49. French Reds Win. According to research in the Journal of American College of
Cardiology, French red wine has up to four times more artery-protecting enzymes than
do German reds.
50. Munch on a Granny. Men who eat a lot of apples (Granny Smith or otherwise) have
a 20% lower risk of heart disease than non-crunchers.
51. Climb Yale researchers found that men with insulin resistance -a risk factor for
diabetes and heart disease -who exercised on a stair climber for 45 minutes, four days a
week improved their sensitivity to insulin by 43% in six weeks.
52. Push Yourself. Harvard researchers found that men who perceived themselves to
be working out vigorously were 28% less likely to develop heart disease than guys who
felt they were slacking. An intense run should be 75% -85% of your maximum heart rate
(calculate your MHR by subtracting your age from 220.)
53. Close Car Windows. Harvard researchers monitored the strength of 40
middle-aged men‟s hearts and then tracked the men‟s exposure to airborne pollution.
“The more particles the men inhaled,“ concluded Dr David Christiani, the study author,
“the harder it was for their hearts to adjust to different types of activity.”
54. Toss Your Salad with Olive Oil. Men whose diets include as much as 2oz of olive oil
a day have an 82% lower risk of having a heart attack than men who consume little or
none. Olive oil is rich in monounsaturated fats, known to hinder the oxidation of LDL
cholesterol into its artery-clogging form.
55. Drink Every Other Day A Boston study of 38,000 men found that those who drink
alcohol three to four times a week have a 32% lower risk of heart attack than men who
drink less than once a week. In moderation, alcohol raises HDL cholesterol levels and
keeps the blood thin.
56. Monday? Have it Off. The reduction in stress in missing a few days work can
shrink your heart attack and stroke risk by 30%.
57. Trim Your Body Mass Even if you work out and are reasonably fit, researchers at
Boston University found that having a body mass index of over 25 can increase your
58. Ditch the Fad Diet. University of Michigan researchers found that people whose
weight fluctuated wildly ( as it tends to when you adopt the ‟diet of the month‟ regime)
had weaker hearts and worse blood flow than those who lost weight more slowly but
kept it off for good.
59. Work Mates. Researchers at St Johns University, New York studied 70 traffic
policemen and found that those with the most friends also had the lowest heart rates
and healthiest blood-pressure levels, even during times of stress.
60. Reasons Not to Stray.
Doctors at St Thomas‟ Hospital, London found that 75% of cases of sudden death during
sex involved a two timing spouse -and the death risk was greater in men who shacked
up with younger women. You have been warned.
61. Eat Fresh Berries. Strawberries, raspberries and blueberries are loaded with
salicylic acid -the fighter of heart-disease also found in aspirin.
62. Fartlek! “Losing as little as 5-10% of your body weight will reduce your visceral fat
stores by 20-40%,” says M. Despres, Professor of Human Nutrition at Laval University,
Quebec city, Canada. A study in Medicine and Science in Sports and Exercise found
that doing fartlek -alternative speeds throughout your run (had you worried there for a
moment, didn’t I ) -helps you loose weight faster than moving at a steady pace. (There
must be another word!)
63. Tune Out To Stress. Blood pressure surges in the morning, but listening to music,
rather than Today, can help control it, reducing your chances of a morning coronary.
64. Rub Massage helps relieve stress and reduce levels of inflammation-triggering
chemicals in the skin, according to the Touch Research Institute at the University of
65. Cheer on Germany in 2006 (If you‟re German) Research into the football World
Cup found that heart attack rates fell among locals when the home team won. Experts
believe that the euphoria of a win, plus stress reduction from leisure pursuits, may help
keep heart problems at bay.
66. Buy Calcium Fortified OJ Increasing the calcium in your diet can lower your
blood-pressure and you‟ll derive a benefit if you add vitamin C (orange juice) as well.
67. Sex, Sex and More Sex You might think all that grunting and sweating would
increase your risk of a stroke, but researchers at Bristol University say the opposite is
true. Not only are men who have sex at least twice a week less likely to have a stoke than
those who have sex less often, but all that steamy stuff may also help reduce their
heart-disease risk by up to a third, compared to men who aren‟t getting any. One
comment here; bear in mind suggestion 59 that‟s all.
68. Rise and Dine
In a study of 3,900 people Harvard researchers found that men who ate
breakfast (but not of the greasy spoon variety) every day were 44% less likely to be
overweight and 41% less likely to develop insulin resistance, both risk factors for heart
69. Walk! People who walked an extra 4,000 to 5,000 steps each day lowered their blood
pressure by an average of 11 points, according to a study at the University of Tennessee.
Study after study shows that walking 30 minutes a day is a great cardiovascular workout
-and you don‟t even have to do it all in one go! Three bursts of 10-minute walks is every
bit as good as a 30-minute walk. Take a litre bottle of water with you, and include these
exercises during your walk.
Stand with your feet apart and place your hands on your hips. Pull your abdominal
muscles in for ten seconds, then relax. Repeat 3 times.
The invisible chair! Slowly lower yourself as if you're going to sit on a chair. Go as far
possible without trying to counter balance by leaning your upper body forward. If you
can, bend your knees so that your thighs are parallel to the floor. Repeat 5 times,
lowering yourself slowly.
Holding your bottle of water with both hands like you‟re throttling it, lie on the ground
and raise your arms up to the sky. Lower the bottle slowly behind your head, then pull
the bottle up again. You should feel your tummy muscles tighten.
Now you‟re ready for anything!
70. Make „em Larf, Make „em Larf! According to a recent study by the University of
Maryland Medical Centre in Baltimore watching comedy films increases the flow of
blood, making a good laugh literally heart-warming. The study also found that a
watching a good tearjerker has the opposite effect, leaving hearts a little low on blood
71. The Dangers of Disagreement The way you argue with your partner could put you at
greater risk of heart disease. In a US study of 150 couples, women who behaved in a
hostile way during marital arguments were more likely to have hardening of the arteries,
especially if their husbands were hostile, too. Spats were videotaped and given a score
depending on whether the arguing technique was friendly or hostile, submissive or
controlling. The findings were then compared with the condition of the volunteers
arteries. Women who flew at their husbands had more calcium deposits than those who
adopted a more relaxed approach.
72. Roll Up, Roll Up. Get Your Flavanoids Here! A study at the National Public Health
Institute in Helsinki, Finland, found that people who consume foods rich in flavonoids
are less likely to suffer from heart disease, lung cancer, stroke, asthma, and type-2
diabetes. They claim that quercetin is one of the best flavanoids. It‟s found in apples,
wine, onions and green tea. And that it works best combined with kaempferol -found in
onions and broccoli. The Finnish scientists discovered that those who consumed high
levels of these flavonoids had a 21% lower risk of heart disease than those who
consumed low levels.
73. Stop Smoking But you hardly need me to tell you that. Just give it up. Stop it. Now.
Immediately. Everyone else has.
74. Want to get rid of body fat? Then just move fat molecules to the place in tissue
cells where fat is oxidized. Easy. To make that happen you'll need a fat molecule mover
called carnitine. Fortunately, there's an easy way to help manufacture carnitine in your
body: Just keep your vitamin C levels high. US researchers from the Arizona State
University tested this fat-burning process with a study in which dieters were given a
vitamin C supplement of 500 mg daily or a placebo. During the four-week trial, blood
tests showed that as vitamin C concentrations dropped in the placebo group, ability to
oxidize fat also decreased compared to the supplement group. Higher vitamin C intake
was not associated with any greater weight loss than in the placebo group, but subjects
in the C group burned off more fat. The next step for the Arizona State team is a trial that
will compare vitamin C deficiency to a tendency to increase body fat.
75. Pass on the salt. Eating too much salt is linked to high blood pressure. The
recommended maximum intake is 6g a day, but the body only needs 1g -one fifth of a
tablespoon. Don't add salt to cooked food, and cut back on salt in cooking. Watch out for
hidden salt in processed foods.
76. Put the kettle on and take off the weight
If you‟re looking for some easy ways to lose some pounds, green tea might be a perfect
answer to your prayers.
Green tea is a great natural aid for weight loss. Look at any weight loss supplements in
the health food shops and a large proportion of them will contain green tea (or green tea
Experts say that the substances present in green tea, called catechins, help to inhibit
the movement of glucose into fat cells. Green tea may also act as a glucose regulator. It
does this by slowing down the action of a particular digestive enzyme called amylase.
This enzyme is really important in the breakdown of starches (carbs), which can cause
blood sugar levels to soar following a meal.
It helps to slow the rise in blood sugar after a meal. This prevents highinsulin spikes (lots
of insulin promotes fat storage) and the subsequent fatstorage. The action of weight
loss is performed by the green tea by the way it maintains and lowers the blood sugar
levels during meal times. In other words, when green tea is included in your diet, your
body isn’t creating the substances, which produce fat as readily as it normally would.
There are 3 easy ways to incorporate green tea into your weight loss diet.
Try it in isolation. Green tea extract is available from usual places likehealth food stores
and online sites. 60 tablets can be bought for around £5. Buy a fat-burning product,
which has green tea extract in it. These areusually more expensive than simple green tea
extract and cost around £20for one month‟s supply.The simplest (and cheapest) way to
get green tea into your diet is to drink it!
As a nation we drink copious amounts of tea and coffee, but if you swap your regular
caffeine fix for a green tea, you‟ll see the difference in your waistline within weeks.
77. Eat like the Romans The Med diet, rich in cereals, fruits, legumes and whole grains,
fish and olive oil, has been well publicized for its potential to promote a longer life,
prevent heart disease, and protect against certain types of cancer. The diet's main
nutritional components include beta-carotene, vitamin C, tocopherols, polyphenols, and
The PREDIMED study recruited 772 adults at high risk of cardiovascular disease (CVD),
and divided the volunteers into three groups. One group (257 subjects) was assigned to
a low-fat diet and the other two groups to a Mediterranean diet.
One Med diet group was given additional free virgin olive oil (one litre per week), and the
second Med diet group was given additional nuts (30 grams per day).
Measurements and outcome changes were evaluated every three months (body weight,
blood pressure, lipid profile, glucose levels and inflammatory molecule levels).
Almost 100 per cent of the participants completed the four-year trial. Compared to the
low-fat diet subjects, the researchers found that both Mediterranean diets resulted in
significant benefits for plasma glucose levels, systolic blood pressure and the ratio of
total cholesterol to HDL cholesterol.
The Med diet with extra olive oil was associated with decreases in plasma glucose
levels of 0.39 millimoles per litre, while the extra nuts Med diet was associated with a
decrease of 0.30 millimoles per litre.
Systolic blood pressure decreased 5.9 mmHg for the Med diet plus olive oil group, and
7.1 mmHg for the Med diet plus nuts group.
“Compared to a low-fat diet, Mediterranean diets supplemented with olive oil or nuts
have beneficial effects on cardiovascular risk factors,” concluded the researchers. “We
expect it to reduce the rates of heart attacks and strokes and other cardiovascular
diseases by 50 per cent. I'm saying that a diet that incorporates walnuts will surely
reduce the risk of heart disease in the long term.”
78. It’s Healthy to be Wealthy Have a positive attitude toward making money.
Everything we do is connected to something else we do. Your actions are powerful and
can change your circumstances, so check out that your beliefs are uniform across all
your activities. You may for example have a belief about poverty in your spiritual life;
that you can only be humble if you don’t have so much money. This will definitely affect
your wealth! There is no separation; you need the same thoughts going on inside as the
actions you are taking outside so change your internal thinking now to acceptance.
Poverty is an evil. Even churches and religious organisations call for money to maintain
their buildings. The world we know couldn’t develop or improve without real wealth, so
take some immediate action to help you and the rest of the world enjoy more creatively.
Examine your thoughts about money. Write them down. „Money is evil‟, for example,
won‟t support you whereas „money makes the world go round‟ could!
Examine each negative phrase and turn it into a positive. You need to shift your
consciousness from the boundaries you have created so you absolutely know that
you can have more.
Visualize how your life would improve if you had more money. See all the quality goods
you could have, feel in your body the sensation of having a wonderful house in the
location you want with the people you want to be with. Where would you holiday if
money were not a problem? What choices would you make if you were really wealthy
that you can‟t make now? Feel it, see it, be it, until you absolutely know you deserve to
Now put it into place with a plan to get the wealth you need, seek coaching, read books,
understand that the money you have now can be made to work for you.
Here is a list of some of the healthier foods you should be eating.
Garlic may be smelly but it has anti-cancer compounds, is antibacterial and has
decongestant properties to keep coughs and colds at bay, plus phytochemicals that
help lower cholesterol and prevent blood clots. You can add it to practically any savoury
dish, or pop a whole clove of garlic in the oven. Roast garlic is soft and can be spread
like butter but has a more mellow flavour.
2. Tomato Ketchup
Tomatoes are rich in the antioxidant lycopene, which is important in helping to prevent
heart disease and many cancers – especially prostate cancer. Lycopene is even more
potent in cooked tomatoes than raw ones, so adding a dollop of ketchup to those fries
isn't a bad idea.
However, because of the salt and sugar in ketchup, it's healthier to add tomato puree
to a stew or casserole, or eat tomato soup or tomato-based pasta sauce.
Folic acid can lower the levels of an amino acid in the blood called homocysteine. High
homocysteine levels are associated with an increased risk of heart disease and stroke.
Broccoli is also loaded with vitamin C, beta-carotene, potassium and a phytochemical
called sulforaphane, which helps reduce the risk of cancer. Mix it into pasta sauce,
cover it with chilli sauce and have with noodles.
4. Oily Fish
Fish such as salmon, tuna, mackerel and herring contain essential fatty acids, like
omega-3 and omega-6, which have been proven to be beneficial in preventing heart
disease, some cancers, arthritis and depression. Mackerel is an especially rich
source of selenium.
Research at Cornell University found that those taking selenium supplements (200mcg
daily) had 63 per cent fewer prostate cancers and a 39 per cent lower cancer rate overall.
So try to have oily fish at least twice each week, whether it‟s tuna
sandwiches, a grilled salmon steak or a rice dish such as kedgeree.
Good old spuds! Cheap and cheerful, boiled or baked, they never fail to fill you up.
They’re also packed full of vitamin C, along with lots of other vitamins and minerals.
Eat the skin for fibre and go easy on the chipped variety!
Already mentioned but… red meat is a great source of zinc, vitamin B12 and iron. Zinc
is involved in hundreds of body functions, from producing DNA to the sense of taste.
Vitamin B12 also has many functions, including energy release, and iron is essential
for carrying oxygen from the lungs all around the body.
If you're working you need to get these nutrients. But choose leaner cuts of meat and
avoid cheaper products such as burgers and pies, as these are very high in saturated
fat. Try not to eat red meat more than three times a week.
Low intakes of calcium have been linked with heart disease, colon cancer and
osteoporosis. Osteoporosis is not just a disease that affects older women – one in 12
men now suffer from osteoporosis, so it‟s vital to have an adequate calcium intake.
Choose semi-skimmed or skimmed milk for a low-fat source of calcium, with protein
8. Nuts and Seeds
Nuts are crammed full of vitamins and minerals. Brazil nuts are especially high in
magnesium and selenium – an antioxidant that helps prevent heart disease and
cancer and protects prostate health.
Sprinkle seeds such as linseed or flaxseed over your cereal to pack in more goodness,
snack on a small handful of nuts instead of crisps, or top your toast with peanut butter.
This fruit will boost your energy as well as your potassium levels. You need potassium
to regulate your nerves, heartbeat and blood pressure. Bananas can also be useful
hangover cures after a night on the town!
That‟s right! Beer contains phytochemicals that have been shown to help prevent heart
disease. It may also aid digestion by encouraging acid production in the stomach, and
moderate (yes, moderate) alcohol intake as part of a healthy diet is associated with
lower incidence of heart disease.
This doesn‟t give you licence to become a lager lout! Remember that these effects are
only seen in moderate drinkers – that‟s no more than two units per day (one pint of
beer). High intakes will undo all the goodness, so try not too get carried away!
For many years we've heard speculation about why the Mediterranean diet
tends to support heart health and prevent cancer. It could be the olive oil; it
could be the abundance of fresh, uncontaminated fruits and vegetables; it
could be the wine; it could be a combination of all those things.
Or it could be the avocado, a truly nutrient-dense food with an impressive list
of nourishing contents:
* Vitamins B, E and K
* Monounsaturated fats
* Omega-3 fatty acids
In 2004, US researchers at Iowa State University and Ohio State University conducted
a study to find out if the avocado is more than just the sum of its parts. The Ohio team
set out to determine if avocado consumption improves the absorption of lycopene,
lutein, alpha-carotene and beta-carotene.
The study was divided into two parts, and each part had two phases. In the first part, a
group of six males and five females ate 300 grams of tomato salsa. About half of the
group was given salsa that contained 150 grams of avocado (about five tablespoons),
and the others ate salsa without avocado. After a washout period, the test was repeated
with the subjects crossing over; those who ate avocado salsa in the first phase were
served plain salsa, and vice versa. This first part of the study was designed to determine
The second part of the study was designed to determine lutein and carotene
absorption. In this part, the subjects ate a salad of carrots, spinach and lettuce. For half
the group, salads also contained the 150 grams of avocado. As in the first part, the
groups crossed over after a washout period. During both parts of the study, the only fat
source was avocado.
Blood was drawn from each subject several times after each meal to determine
changes in nutrient levels for up to nine and a half hours after the meals. As in the
earlier study, blood was analysed using HPLC.
The results: • Subjects who ate avocado with salsa absorbed nearly 4.5 times
morelycopene than those who didn't eat avocado
Subjects who ate avocado with salad absorbed 8.3 times more
alpha-carotene and 13.6 times more beta-carotene than those who didn't eat avocado
More than four times as much lutein was absorbed by subjects who ate
avocado with salad compared to those who ate only salad
Lutein has been shown to support good vision and helps prevent age
related macular degeneration. Good sources of lutein include spinach, eggs, broccoli,
carrots, tomatoes, oranges, lettuce and celery.
Many fruits and vegetables are abundant in the two carotenoids, which
play a role in the prevention of cancer, heart disease and high blood pressure. And
lycopene (found mostly in tomatoes and watermelon) is a powerful antioxidant that
promotes heart health and has been shown to reduce the risk of prostate cancer.
The top 5 anti-ageing herbs are:
� Ginkgo biloba. The herb ginkgo biloba is well known for its ability to improve
memory and concentration, especially in older people. Better still, recent research has
found that Ginkgo can protect brain cells and enhance their survival too
� Bilberry. A common problem associated with ageing is vision loss. In
particular, a condition known as macular degeneration is a major cause of blindness in
older people. Research has shown that bilberry has beneficial effects on the
micro-circulation of blood in the retina and can help to prevent its degeneration. Also try
blueberries for a similar effect.
� Turmeric. Turmeric is commonly used as an ingredient in curries as a spice.
Studies have shown that the phytochemicals in turmeric are powerful antioxidants that
can help prevent cancer
� Garlic-again. Heart disease is a major killer in the Western world. Clinical trials
have shown that garlic can lower risk factors associated with the development of heart
disease such as high cholesterol, high triglycerides and high blood pressure
� Korean or Chinese Ginseng. Ginseng is well known in Traditional Chinese
Medicine as a longevity-promoting herb. Research has shown that it helps the body
cope better with stress and also optimises the functioning of many bodily systems.
Live well, be healthy and enjoy life. Be positive; hope for the best and
prepare for the worst.