So is chocolate healthy? Only high quality organic dark chocolate may indeed have solid physiological benefits. The polyphenols, procyanidins and catrechins appear to have antioxidant properties that may reduce the risk of heart attacks, strokes and cancer. UC Davis scientists report, “Regular intake of cocoa components may contribute to a lower thrombotic (blood clot) risk.”

In addition chocolate may reduce oxidation of dangerous LDL cholesterol. In moderation it has been shown in a study to increase longevity and we all know the active mood-altering effects of this favorite treat. It acts as a mild aphrodisiac as well as helps fight depression. Scientists at the Neurosciences Institute in San Diego discovered that biologically active ingredients of chocolate also target a substance in the brain known to produce “internal bliss,” one of the most common reasons for eating chocolate.

And good news for woman, the high magnesium content in cocoa has been shown to help with premenstrual symptoms justifying the natural craving for chocolate at that time.

But not all chocolate is created equal. In today’s chocolate market only 2 tenths of 1% of the chocolates out there are organic. Most mass processed chocolates combine refined sugars, artificial flavors and cheap high cholesterol polyunsaturated fats and hydrogenated oils. Their final product is 10 - 20% authentic and mostly a “chocolate filled” product which is much higher in fat, calories and unnatural, unhealthy additives.

In comparison, pure organic premium chocolate is typically 50 -70 % cocoa solids and contains natural sugar, and no vegetable oil. Therefore it has fewer calories and more health benefits.

How would you like a drug which could lower your risk of Parkinson’s disease, diabetes, as well as colon cancer? A substance which could lift your mood and relieve headaches? A drug that could lower your risk of getting cavities? Coffee appears to be that substance.

Studies indicate coffee reduces the risk for diabetes and Parkinson’s

Some studies have shown that coffee may reduce the risk of type 2 diabetes. After analyzing data on 120,000 people over an 18-year period (1), researchers at Harvard have concluded that drinking 1 to 3 cups of caffeinated coffee each day can reduce diabetes risk by several percentage points, compared with not drinking coffee at all.

Even more significant, is the fact that in this study, having 6 cups or more per day slashed men’s risk by 54% and women’s risk by 30% over those who avoided coffee. This study is the latest of hundreds of studies which suggest that coffee may be something of a health food - especially in higher amounts.

Over the past 20 years, over 19,000 studies have been conducted to examine the impact of coffee on one’s health. Overall, the results are good news for the 110 million Americans who routinely enjoy this traditional morning ritual.

“By and large, the studies (2) show that coffee is far more beneficial than it is harmful,” says Tomas DePaulis, PhD, researcher at Vanderbilt University’s Institute for Coffee Studies, which conducts its own research and tracks coffee studies around the globe. For most individuals, studies show that very little bad comes from drinking coffee, but a lot of good.

At least 6 studies (3) indicate that people who drink coffee on a regular basis have up to 80% lower risks of developing Parkinson’s disease, with 3 of those studies indicating that the more coffee they drink, the lower the risk. Other studies indicate that, compared to not drinking coffee, drinking at least 2 cups per day can lead to a 25% lower risk of colon cancer, an 80% drop in the risk of liver cirrhosis, and nearly 50% the risk of gallstones.

Is it the caffeine that is responsible for those benefits? Is it the antioxidants in coffee beans, some of which become especially potent during the roasting process?

Studies indicate that it might be both those factors.

“The evidence is very strong that regular coffee consumption reduces the risk for Parkinson’s disease and that in the case of Parkinson’s disease, the benefits are directly related to caffeine,” according to Dr. DePaulis (2).

Researchers believe that some of coffee’s reported beneficial effects are a direct result of its higher caffeine content: An 8-ounce cup of coffee contains about 85 mg of caffeine - about 3 times more than the same serving of tea or soda.

In another study (4), researchers looked at the coffee consumption and caffeine intake in 8,000 Japanese-American men. During the course of the study which lasted nearly 30 years, about 100 men developed Parkinson’s disease. The risk of developing Parkinson’s decreased gradually as the daily consumption of coffee rose from 4 ounces to more than 24 ounces per day.

In addition, the researchers found the same decrease in risk regardless of the source of caffeine. The men whose intake was less than 2.8 milligrams of caffeine per day were nearly 3 times more likely to develop Parkinson’s than those whose caffeine intake was more than 107 milligrams from non-coffee sources.

Coffee and reduced diabetes risks

But other benefits can be derived from coffee which have nothing to do with caffeine. Coffee is loaded with antioxidants, including a group of compounds called “quinines” which when administered to rats in a laboratory, increases their insulin sensitivity. The increased sensitivity improves the body’s response to insulin.

Researchers don’t know exactly why coffee is beneficial for diabetes. Coffee also contains large quantities of the antioxidants tocopherols and chlorogenic acid, as well as minerals such as magnesium. All of those components have been shown to improve insulin sensitivity and glucose metabolism.

This may explain why in the Harvard study (1), those drinking decaffeinated coffee also showed a reduced diabetes risk, although the reduction in risk was 50% that of those drinking caffeinated coffee.
Coffee and cavities

Some researchers believe another compound called “trigonelline” - which gives coffee its bitter taste and its aroma - may be responsible for giving coffee both anti-adhesive and antibacterial properties which help prevent dental cavities from forming.

Coffee consumption and moderation

On the other hand, it is clear that coffee is not for everyone. In excessive amounts - meaning more than whatever an individual’s body can tolerate - coffee can cause nervousness, jitters, and rapid heartbeat.

Although studies investigating any relationship between higher cholesterol levels and coffee have yielded conflicting results, it is believed that in some people, drinking excessive amounts of coffee might cause elevated cholesterol levels (5).

However, coffee drinkers who consume filtered coffee should not worry themselves with respect to cholesterol levels, because research indicates that it is the coffee oils which are mainly responsible for the rise in cholesterol in people who drink nonfiltered or boiled coffee.

Most recent large studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.

All in all, I certainly believe that coffee and caffeine are far less dangerous than soda. especially the “diet” kind.

One thing is certain: coffee is usually one of the most heavily sprayed crops, and is often contaminated with pesticides, fertilizers and herbicides. Therefore if you do drink coffee, you would be well advised to drink organic coffee only.

It is also a good idea to avoid putting milk and sugar in your coffee. The milk and sugar in your coffee are in fact much worse for you than the coffee itself.

Finally, use only non-bleached filters. White coffee filters, which most coffee drinkers use, are bleached with chlorine and some of this chlorine will end up in your coffee during the brewing process.
coffee filters

My favorite source for organic coffee can be found here. I find they have the best quality/price ratio online.

Why Snacks?
Most of us are used to eating three times a day, but it is much healthier to eat smaller meals more frequently -f ive small meals a day, for instance. Eating in this way delivers a steady stream of nutrients, blood sugar, and energy to your body throughout the day and is also much less taxing on the digestive and metabolic systems. And when you eat more small meals throughout the day, you will most likely avoid the pitfalls of overindulging at your next meal and may actually consume fewer total calories for the day.

Keep healthy “grab-and-go” snacks on hand all the time to avoid the tempting lure of high-calorie snacks. Here are my top five snack choices:

1. Nuts and Seeds Keep You Young
Healthy and appetizing, nuts and seeds are absolutely the best snack of the bunch. Helping yourself to a handful of nuts and seeds every day can improve circulation and muscle tone.
And nuts and seeds are especially full of arginine, an amino acid that helps to combat heart disease, impotence, infertility, and high blood pressure, and it also facilitates the healing process. Additionally, arginine can stimulate the pituitary gland at the base of the brain.
The pituitary releases growth hormones, which begin to decline quickly in humans after age 35. This means that after 35, your hormones start to plunge and you experience some aging symptoms. The skin loses elasticity, the muscle loses mass and strength, the lean body tissue decreases, fertility and virility decrease, and other signs of aging start to set in.
Many nuts and seeds are rich sources of vitamin E, lignants and omega-3 fatty acids, which protect you from heart disease and also from the ravages of aging.

Almonds, pine nuts, sesame seeds, Brazil nuts, walnuts, pumpkin seeds, sunflower seeds, flax seeds, peanuts, and pistachios: mix them in any combination and enjoy! Keep in mind that there are more nutrients in the raw form than roasted. Make sure that the nuts and seeds are fresh and not old and rancid.

2. An Apple a Day for Heart Health
There are many reasons to eat an apple - or two or three - every day. One study discovered that subjects who ate five apples or more a week had a healthier lung function than those who ate no apples.
And scientists have confirmed that apples also contribute to a healthy heart. Thanks to the fruit’s rich pectin content, eating two to three apples per day leads to decreased cholesterol levels. Pectin also helps prevent colon cancer, one of the top causes of death in adults over age sixty.

3. Bring On the Berries
In season again, berries are bursting with antioxidants. The enticing red, purple, and blue skins of berries contain bioflavonoids, antioxidant compounds that reduce free radical damage.
These flavonoids are more potent antioxidants than vitamins C and E, and they also help to reduce inflammation - more effectively even than aspirin!

• Blueberries are your best pick because not only do they have the highest level of antioxidant activity, but they also possess powerful neuroprotective properties that shield brain cells from damage , helping to slow down the age-related onset of memory loss, Alzheimer’s, and senility.

• Cherries also contain these beneficial anthocyanin compounds, which stimulate your pancreas to produce insulin. In fact, Chinese researchers have observed that cherries help keep diabetics healthy. These compounds also protect you against cancer, arthritis, and heart disease because they lower cholesterol.

4. Avocado: Packed with Nutrients
Among the many antioxidant nutrients, glutathione is known as the “master antioxidant.” This naturally occurring compound, found in avocados (as well as asparagus, walnuts, and fish), is made up of the three amino acids glycine, glutamic acid, and cysteine. Glutathione regulates immune cells, protects against cancer, and assists in detoxifying.
A deficiency in glutathione can play a part in diabetes, liver disease, heart disease, low sperm count, and premature aging. Avocados are also a source of L-cysteine, which helps protect your body from the harmful effects of pollution, chemicals, radiation, alcohol, and smoke. L-cysteine may also help boost immunity, protect you from heart disease, and build muscle. It is also useful for combating inflammation and encouraging healthy hair and nail growth.

Pair your avocado with whole-grain crackers or whole-grain crisp breads for a fiber-rich tasty treat.

5. Apricots for Anti-Aging
One of the staple foods of the famously long-lived centenarians in the Hunza valley of the Himalayas is the apricot. Research has discovered that apricots have the highest levels and widest variety of carotenoids of any food.
Carotenoids are antioxidants that help prevent heart disease, reduce “bad cholesterol” levels, and protect against cancer.

I hope you find the ways to nourish your body with healthy snacks! I invite you to visit often and share your own personal health and longevity tips with me.

Introduction
If you’re healthy now and want to stay that way, do you know what to eat? Suggestions on what and how much to eat can be confusing, especially when faced with varied and conflicting nutritional advice.
Mayo Clinic dietitians can help. Here they outline nutritional recommendations designed to promote health and help prevent disease. Use these guidelines to plan your healthy diet. Click on the tabs to the left for a description of recommended nutrients and their amounts.

Carbohydrates
Description: Carbohydrates are your body’s main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.
Recommendation: Get 45 percent to 65 percent of your daily calories from carbohydrates. Emphasize complex carbohydrates, especially from whole grains and beans, and nutrient-rich fruits and milk. Limit sugars from candy and other sweets.

Protein
Description: Protein is essential to human life. Your skin, bones, muscles and organ tissue all contain protein. It’s found in your blood, hormones and enzymes too. Protein is found in many plant foods. It comes from animal sources as well. Legumes, poultry, seafood, meat, dairy products, nuts and seeds are your richest sources of protein.
Recommendation: Between 10 percent and 35 percent of your total daily calories — 50 to 175 grams a day — can come from protein. This recommendation is based on a 2000-calorie diet.

Fat
Description: Fats help your body absorb many essential vitamins, maintain the structure and function of cell membranes, and preserve the integrity of your immune system. But fat is a very concentrated energy source, providing twice as many calories per gram as carbohydrates and protein. And too much of certain types of fat — such as saturated fat and trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.
Recommendation: Limit fat to 20 percent to 35 percent of your daily calories — 40 to 70 grams of fat a day if you consume a 2000-calorie diet. Emphasize fats from healthier sources, such as nuts and olive, canola and nut oils.

Saturated fat
Description: Saturated fat is most often found in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include coconut, palm and other tropical oils. Saturated fat is the main dietary culprit in raising your blood cholesterol and increasing your risk of coronary artery disease.
Recommendation: Limit your daily intake of saturated fat to no more than 10 percent of your total calories. This equals 20 grams of saturated fat if you consume a 2000-calorie diet. Saturated fat intake is part of your total daily allowance for fat.

Trans fat
Description: Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Trans fat is a common ingredient in commercial baked goods — such as crackers, cookies and cakes — and in fried foods, such as doughnuts and french fries. Shortenings and some types of margarine also are high in trans fat.
Recommendation: The American Heart Association recommends that no more than 1 percent of your total daily calories be trans fat. If you consume 2,000 calories a day, that works out to 2 grams of trans fat or less.

Cholesterol
Description: Cholesterol is vital to the structure and function of all your cells, but it’s also the main substance in fatty deposits (plaques) that can develop in your arteries. Your body makes all of the cholesterol it needs for cell function. You get additional cholesterol by eating animal foods, such as meat, poultry, seafood, eggs, dairy products and butter.
Recommendation: Limit your intake of cholesterol to no more than 300 milligrams a day.

Fiber
Description: Fiber is the part of plant foods that your body doesn’t digest and absorb. There are two basic types: soluble and insoluble. Insoluble fiber adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fiber. Soluble fiber may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fiber.
Recommendation: Women need 21 to 25 grams of fiber a day, and men need 30 to 38 grams of fiber a day.

Sodium
Description: Sodium helps maintain the right balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. Though necessary, too much sodium can be harmful. Most sodium in a person’s diet comes from eating processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods. Therefore, avoid adding salt during cooking or at the table.
Recommendation: Healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day.

Everyone would love to live to a ripe old age, but not if it means looking and feeling like an over-ripe old vegetable. We need to understand that though getting older is inevitable, getting decrepit is not.

Here are a few secrets that will have you looking forward to your 100th birthday!

Tai Chi: An Exercise in Anti-aging
Tai chi, the choreographed meditative exercises that have been a healing art in China for thousands of years, is practiced by over 100 million people worldwide and owes its popularity to a simple fact - it’s enjoyable and it makes you stronger.

Recent studies confirm that when practiced regularly - 30 minutes, three times a week - it has numerous health benefits including: increased energy, decreased stress, an immunity boost against viruses, lowered blood pressure, better cognitive functioning, increased joint mobility, an improved cholesterol profile, relief from fibromyalgia symptoms, and even a better night’s sleep.

It also increases leg muscle strength and provides better balance and posture. Perhaps the best part is that tai chi is a gentle exercise that can be performed by anyone at any age. Click here to find out more about tai chi.

Centenarians I have met also take advantage of other rejuvenation techniques the Chinese have known for thousands of years - like acupuncture, acupressure, and energy healing - that increase energy, promote health, and balance the body and the mind.

Diet: The Cornerstone of Longevity
It is no surprise that diet is an essential factor to health and longevity. So what should you be eating? In my studies, I found that the centenarians of two reputed “longevity capitals” - Okinawa, Japan, and Rugao County, a rural community four hours north of Shanghai - shared a nearly identical diet.

These long-lifers eat mostly fish, vegetables, mushrooms, seaweed, corn, and buckwheat - and virtually no meat. Scientists have confirmed the health benefits of a diet high in fish and vegetables and low in animal products. These centenarians are living examples, as they suffer from very little heart and liver disease and have negligible rates of cancer and degenerative diseases.
Environ-Mentality
When it comes to longevity, environment is half of the equation. From the verdant valleys of Ecuador to the rugged mountains of Armenia to the pristine foothills of the Himalayas, centenarians live in environments that exhibit the same characteristics: clean air, good water, low stress, close communities, and unspoiled nature.

Take a tip from these centenarians and drink only clean, filtered water. Connect with your community in a positive way. Find every way you can to bring nature into your life, from planting more trees in your area to more plants in your home.

Avoid the environmental factors that are damaging to our wellbeing and know what to look out for. Just a few things to avoid include xenoestrogens, which are present just about everywhere, pesticides used on vegetables, hormones injected into meats and poultry, phthalates leaching from plastic bottles, and dioxins from bleached paper products. You can avoid these chemical compounds if you buy organic foods and use glass containers and unbleached paper products.

Keep it Simple!
Centenarians’ lifestyles are simple. The centenarians I have known lead active lives and get plenty of rest. They are dedicated lifelong learners and avid travelers. Enjoy your years and you will have many more years to enjoy!

I hope these suggestions further your longevity goals! I invite you to visit often and share your own personal health and longevity tips with me.

The beginning of autumn means that we’re entering apple season, which will be a time of cider, desserts, and the crisp, wholesome goodness of the fruit freshly picked from your local orchard. Apples have been a staple of healthy eating for many years, and the often-repeated line of an apple a day keeping the doctor away is far from a myth. Apples really do have a wonderful variety of nutritional benefits, and are a tasty addition to any diet of good health and longevity.

Of all of the fruits we eat, apples are the best source of pectin, a natural fiber that has several health benefits. Apples also contain phytochemicals, quercetin, tannins, and antioxidants, all of which have different healthy properties. Below is a list of the top five benefits of making apples a standard part of your daily diet.

1. Apples improve the bowels. Pectin is a source of dietary fiber and a very handy nutrient to have in one’s diet. While it is also found in citrus fruits, plums, and other fruits, apples have the highest concentration of them all. Pectin works to increase the stool’s volume and resistance of fluids and is therefore helpful in treating constipation, diarrhea, and generally improving the health of the bowels. Studies have also found that apple pectin reduces the incidence of colon tumors, and that has been demonstrated to reduce the risk of colon cancer.

2. Apples lower cholesterol. A study on nutrition and heart disease found that eating three apples a day for three months can help you to drop your cholesterol by at least 20 points. How does this happen? Apple pectin, that miraculous source of dietary fiber, helps to draw bad LDL cholesterol out of the system. Not only that, but the antioxidant quercetin that is found in apples inhibits the LDL cholesterol from even accumulating in the body’s bloodstream. When it comes to lowering one’s cholesterol, apples provide a cocktail of nutritional benefits that are hard to pass up.

3. Apples reduce the risk of cancer. Apples do not stop at merely preventing colon cancer. The high amounts of quercetin, other flavonoids, and phytochemicals found in this fruit deliver potent antioxidant activity to all who eat an apple, and with that inhibit the actions of free radicals. In addition, the phytochemicals may act against carcinogens, which will likewise help to prevent cancer. This means that apple eating prevents cancer of the prostate and lung, as well as other parts of the body.

4. Apples slow the aging process. There may have been many generations of explorers that sought the fountain of youth, but all they had to do was fight the daily stresses of life with a tasty apple! The phytochemicals that come from the bright colors you find in the skins of your favorite apple variety, along with aiding the apple’s ability to lower cholesterol and fight cancer, also inhibits the onset of diabetes, hypertension, heart disease, and other conditions that lead to potentially debilitating situations in old age.

5. Apples help to prevent hair loss. If keeping a full head of hair will help you to age more gracefully, then chow down on some apples. Chinese medicine considers hair loss to be a sign of a depleted kidney essence, and apples are on the list of fruits and vegetables that will help you to restore this essence and nourish the blood that flows to your hair follicles.

I hope you eat your apples, and that you really do keep the doctors away. As always, I encourage you to share your own favorite longevity foods and other tips with me.