Which detox juice will match your needs?

Healthy juices can make you feel stronger than ever by giving your immune system a boost and even decrease your chances of a heart attack.
Which detox juice will match your needs?
http://www.goodtoknow.co.uk/…/galleri…/34328/healthy-juices…

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Chicken with Salad Receipe

Enjoy this protein-packed dinner with your family this week.

Ingredients:
• 5 oz – Chicken breast, boneless/skinless, raw
• 1 tsp(s) – Olive Oil
• 1/2 tbsp(s) – Vinegar, red wine
• 1 1/2 tsp(s) – Honey
• 2/3 oz – Arugula, raw
• 1/8 med (2-1/2 inch) – Onions, raw
• 1/4 med (7 inch) – Cucumber, raw
• 1/2 oz – Cheese, Feta
• 1/4 tsp – pepper – red (crushed)
• 1 tbsp – Mustard, dijon
• 1 medium (3″ dia) – Apples, raw

Heat nonstick pan over medium high heat. Season chicken with salt and pepper. In a small dish combine half the oil, half the mustard and red pepper. Coat chicken in this mixture. Place chicken in pan with a piece of foil on top. Then place a smaller pan on top and weigh it down with cans. Cook the chicken for 12 minutes per side or until cooked through. Meanwhile, make the dressing by combining the remaining olive oil, honey, Dijon mustard and red wine vinegar. Slice onions and chop cucumber. Toss arugula, onions and cucumber in the dressing. Top salad with feta cheese. Serve chicken with the salad.

Be Smart: Eat your greens to keep your mind sharp

A snappy memory, quick wit, critical thinking–these are aspects of a youthful mind that we all hope to enjoy well into our later years, so don’t skip the crossword puzzle in today’s paper and be sure to eat healthfully. Regular exercise and a healthy diet not only keep your body in great shape, they can also help keep your mind sharp as a tack as you age.

Go green

When it comes to good brain foods, new research suggests that you may want to add spinach, kale, collards, mustard and other greens to your plate. The study led by Martha Clare Morris, Sc.D. assistant professor for community research at Rush University Medical Center showed that people who ate one to two servings of greens a day had the cognitive abilities of someone 11 years younger compared with people who ate no greens.

Morris and her team tracked 954 men and women, average age 81, for 2 to 10 years. The researchers analysed the diets of the study participants and tested their mental acuity. “Each year, we administered 19 cognitive tests that assessed abilities including short- and long-term memory, cognitive speed, language skills, and problem solving,” explains Morris. And the leafy greens eaters performed the best.

Thank antioxidants

To identify which nutrients in greens might be responsible for the top test scores, researchers calculated the daily intake of nutrients from the foods consumed by study participants and matched those levels against the test results. They found that higher levels of vitamin K, lutein, folate, and beta-carotene from foods was associated with better brain power.

“Carotenoids, including lutein and beta-carotene are known to act as antioxidants in the eye and protect against a number of diseases, such as macular degeneration, but the role of carotenoids in the health of other regions of the brain is not known at this point, nor has the role of vitamin K on the brain been studied,” explains Morris. “We do know that low levels of folate raise homocysteine levels, which is associated with an increased risk for dementia.”

More research needs to be done, points out Morris. The only way to know which, if any, of the nutrients—vitamin K, lutein, folate, or beta-carotene—truly benefits brain health is to test each one individually. And further dietary studies are needed to confirm that eating greens can indeed prevent mental decline and possibly dementia and Alzheimer’s, but Morris’s study joins three others that have discovered an association between eating leafy green vegetables and slower mental decline.

Eat smart

Why wait for the final verdict? Dark-green leafy vegetables are nutrition superstars, rich in fibre, iron, magnesium, calcium, potassium, vitamins A, C, E, K, and some B vitamins including folate, which is good for your heart and helps prevent cancer. Calcium and vitamin K protect bone strength and help prevent osteoporosis. Finally, greens are abundant in antioxidants, making them one of the best cancer-fighting foods around. A diet high in antioxidants also lowers your risk for heart disease.

And you can eat lots and lots of green leafy veggies. They’re low in calories, carbs, and fat. A cup of spinach contains a mere 7 calories; a cup of kale, 8; and a cup of collards weighs in at a whopping 12 calories.

So go ahead and take a chance on the possibility that they may help you become the sharpest 90-year-old on your block, because there are plenty of reasons to pack dark green leafy vegetables into your diet. Toss them together in a salad. Add them to soups, stews, and omelets. Pile them onto sandwiches, or savor their flavour solo, sautéed in a little olive oil and garlic.

Eating greens every day is a very smart thing to do, wouldn’t you agree?

ADD 10 MINUTES OF RUNNING TO YOUR WALKS AND TRAIN FOR A 5K

For better or worse, September is a time for studies. And a new study out of Iowa State University belongs in every woman’s “for better health” syllabus: Iowa State scientists recently found that running for just 5 to 10 minutes a day can significantly reduce your risk of death from heart disease (the number-one killer of women). And it gets even better: According to the study results, it doesn’t matter how far or how fast you run—all runners reaped the benefits. Which means you can, too.
“Most anthropologists say that humans were designed to run only about 200 yards continuously,” says Jeff Galloway, an Olympian now widely known as “America’s Coach” because he’s gotten so many people off the sidelines and into running shoes by promoting a pressure-free “run walk run” method—or, running broken up by walking. “Running nonstop just isn’t something we’re inherently built to do, so it doesn’t have to be your goal. Now isn’t that a relief?”

Your goal, as a seasoned walker, is simply to add a little running to your walking. Galloway suggests starting with “5/55”—5 seconds of running followed by 55 seconds of walking. Over and over and over again. Just make sure, cautions Galloway, that you don’t take your long walking stride and use it during your 5-second runs. “I recommend a shuffle, which is just a very short stride with your feet low to the ground,” says Galloway. “You’re using your ankle, not your knee, to propel yourself forward, so very little muscle effort is required.”

Set your watch to beep or vibrate every minute, and proceed at your own rate. After a week, change your 5/55 to 10/50, and move forward from there. “There’s no guideline as to how quickly you should change your running/walking ratio and no goal of running a specific amount,” says Galloway. “Simply do what you can do without huffing and puffing. No huffing and puffing allowed.”

Need a little more incentive? Galloway suggests you sign up for a 5K (3.1-mile) run. His own—Barb’s 5K, named for Barb Galloway, Jeff’s running and life partner of 38 years—will be held in Atlanta on December 13th but there are bound to be several in your own area this fall. Seasoned walkers, he says, need only shuffle-walk-shuffle for a month or so to make it over the finish line—on the road and in life.

SNEAK IN EXTRA STEPS THROUGHOUT YOUR DAY

When many women start working out with Curves, they often start looking for ways to stretch that healthy exercise beyond their workouts. The easiest way to do that is to take more steps to success throughout your day! Combined with the Curves circuit, walking is a great way to meet your fitness goals.

Here are three ways to sneak in extra steps throughout your day:

1. Going shopping? Park in the back of the parking lot. And don’t get irritated if you forget your cell phone in the car, think of it as divine intervention for an opportunity to get more exercise in your day.

2. Not going shopping? Change your plans! A couple laps around the mall with a girlfriend is a lot more productive than a happy hour. Make a pact just to window shop so that your wallet doesn’t suffer from your new girl-time activity.

3. Next time you get an important phone call, take it outside. Why not walk around the block while you are chatting? It’s a great way to get fresh air and work in a few extra steps. Better yet — make goal to walk or stand during every phone call you get each day!

All it takes is a few steps in the right direction and before you know it, you’ll be on the road to success.

And if you aren’t already a member at Curves, find a club near you now. Success is in your reach — all you have to do is step to it! http://www.curvesme.com