R & R IS IN ORDER

Now that we are in October, can the sniffles and cold season be far behind? Perhaps a good book; a little R & R might be in order. Swiss researchers found that finding 30 minutes a day to read a book or other restful time could help reduce the chances of you getting sick by 50%. They also found that those who were already suffering could recover in half the time. They found that a daily dose of R&R calms the adrenal glands, tamping down the release of the immunity-weakening stress cortisol. Personally, I think this is definitely good advice during the upcoming holiday seasons.

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MINI MOVEMENTS

 Are you one who always says you don't have time to exercise? Have you ever thought about parking a little farther from the door in shopping parking lots? Do you take the stairs when you can versus the elevator or escalator? Those are just a couple of simple ways to increase exercise in your daily life. But there are little ways, too, in your day-to-day life. Here are a couple of simple ways. Think about your daily activities. How many ways can you come up with where you can stand to do some tasks that you normally do while sitting? When sitting can you bounce your leg while working at the computer. for example? These are just a couple ways to make mini movements work for you. Try it. You might be surprised how much better you feel. Plus, here's good news. According to Mayo Clinic scientists those little mini movements can help you shed 3 pounds in a month. Start putting those mini movements to work for you.

Standing while wrapping gifts is an example.

CRANBERRIES TO FIRE UP EXHAUSTED NERVE CELLS

According to researchers at the University of Cincinnati, cranberries are packed with anthocyanins, nerve- energizing compounds. They suggest enjoying this tangy fruit daily whether in juice form or sauce form to feel 33% more upbeat and energized. These same anthocyanin compounds are also found in blueberries. As we head into the holiday season, you may want to enjoy some cranberries every day.

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PUMPKIN IS CALMING

Now that we are into the 'ber months, pumpkin spice is showing up in everything. If they use real pumpkin, guess what? Pumpkin is packed with brain-soothing compounds. Researchers have found that pumpkin can help one to feel 45% more calm. Yummy and healthy.

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ENJOY ROSEMARY

Research shows that not only is rosemary an aromatic herb, but it can help us sail through sick seasons. As we head into Fall and colds and flu season, be aware that the compounds in rosemary stimulate white blood cells to attack invading germs. And it gets even better. If you should get sick, those compounds in rosemary have been shown to help you recover 33% faster. Let's hear it for rosemary. Yeah, rosemary!

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DIABETICS AND SWEET POTATOES

Diabetics, as we head into the Fall season and the two biggest 'feasting' holidays of the year, don't be afraid of sweet potatoes. Having said that, skip the ones covered in brown sugar and marshmallows. A study in BMJ Open Diabetes Research & Care suggests regularly enjoying sweet potatoes can help you stay 60% more focused. The reason? Sweet potatoes are rich in carotenoids, nutrients that control insulin resistance and heighten blood-sugar control, thus improving the flow of energizing glucose to brain and body cells. This is not an excuse to gorge on sweet potatoes; it does however give us reason to enjoy this tasty veggie.

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CINNAMON AND BLOOD SUGAR

As a diabetic, I am always encouraging people to use cinnamon, especially in their cooking and baking. One of the things we all deal with is blood sugar flux. Not only can that be dangerous for some diabetics, but it can also be noticed by nondiabetics alike. USDA research has found that as little as 1/2 teaspoon of cinnamon daily can slash blood sugar flux by 20%. There are many ways one can find to slip a little cinnamon into their day. Even in a cup of tea if you don't cook or bake. Sprinkle a little cinnamon on oatmeal, etc. This one small change could help you control those pesky blood sugar spikes.

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MORE GOOD NEWS ABOUT APPLES

Yesterday we discussed apples and energy. Today we will continue with a little more information about apples. There are compounds in the apple's skin that trigger the pancreas to release insulin and move sugar out of the bloodstream. Hello diabetics, do not peel your apples!

Brazilian researchers report that women who eat three apples a day (wow, I've only been eating one) lose 28% more weight than those who don't. So, ladies, if you want to lose weight, you might want to eat three apples a day! I am sure that is a simple apple, not apple pie, caramel apples, etc.

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APPLES AND ENERGY

Fall and apples just seem to go together. Fall and the holidays make us think of apple pie, cider, caramel apples and more. Maybe we should add energy to that list. Apples contain malic acid, a compound French investigators say helps muscle cells convert food into adenosine triphosphate, or ATP, the energy enzyme that boosts focus, stamina and can-do spirit by 34%. So, enjoy this fall fruit in all the treats you love, but remember an apple in is an excellent treat on its own. It doesn't have to be dressed up to be good.

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GOOD NEWS IF YOU ENJOY AVOCADOS

If you love avocados and the guacamole made from them, more good news for you! According to research reported in the Journal of the American Heart Association, enjoying an avocado every day does your body good. It was a short study, but the results were obvious. The researchers asked volunteers to include one avocado in their diet every day for six months. The result, they found that including one avocado a day improved the volunteers overall diet quality.  That is a factor that has been linked to a reduced risk of developing heart disease, diabetes, even some types of cancer. Penny Kris-Etherton, Ph.D., the study author stated, "Incorporating an avocado per day did not cause weight gain and also brought about a slight decrease in LDL cholesterol--all important findings for better health."

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