Improve the health of your brain by including these foods on a regular basis:

Research shows the best brain foods are the same ones that protect your heart:

  • Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

    bowl of sliced broccoli
    Photo by Buenosia Carol on Pexels.com
  • Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease.
    cook fish on white ceramic plate
    Photo by Pixabay on Pexels.com

    Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack.

    vegetable salad with wheat bread on the side
    Photo by Dana Tentis on Pexels.com

    If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.

    person pouring seasonings on raw meats
    Photo by rawpixel.com on Pexels.com
  • Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows.In a 2012 study published in Annals of Neurology, researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
    top view photo of strawberries
    Photo by Nick Collins on Pexels.com

    closeup photography blueberry fruits
    Photo by Lisa Fotios on Pexels.com
  • adult beard black jacket cup
    Photo by Burst on Pexels.comTea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost.

    In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function.

    Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.

    person using macbook pro
    Photo by rawpixel.com on Pexels.com
  • Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores.Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries.

    walnuts in a bowl
    Photo by Mircea Iancu on Pexels.com
  • That’s good for both the heart and brain.heart

    For more on staying sharp as you age, read Cognitive Fitness a Special Health Report from Harvard Medical School.

How To Spot A Thyroid Nodule

Thyroid RFA 101: Radiofrequency ablation for the management of thyroid nodules: A critical appraisal of the literature

RFA stands for Radiofrequency Ablation for the management of thyroid nodules.

A TV viewer of “Inside Edition” spotted a lump (a thyroid nodule) on host, Deborah Norville’s neck and commented on it.

“A long time ago an “Inside Edition” viewer reached out to say she’d seen something on my neck. It was a lump,” she said. “I’d never noticed the thing, but I did have it checked out and the doctor said it was nothing, a thyroid nodule. And for years, it was nothing. Until recently, it was something.”-Deborah Norville, Anchor, “Inside Edition”

She went to a doctor, had it checked and was told it was fine. Years later, she learns it wasn’t fine. It was cancerous.

Norville says:

“The doctor says it’s a very localized form of cancer, which tomorrow I’ll have surgery to have removed. There’ll be no chemo, I’m told no radiation, but I will have surgery and I’ll be away for a bit,” Norville said on “Inside Edition.” “If you believe in prayer, please say one for me and for my surgeon and I thank you very much.” -Deborah Norville

She had surgery to have it removed and it went well.

“Thank you again for all your kind words of encouragement. The world truly is filled with good people 😊 in case you missed the end of @insideedition yesterday, here’s the message that explains my brief absence from the show.”

-Deborah Norville


It’s important for people to know the majority of benign thryoid nodules are asymptomatic, remain stable in size and do not require treatment. A lump as seen in photos above may not cause pain or other symptoms.

A minority of patients experience pain in their jaw, ear or neck or have difficulty swallowing. Patients say it feels there’s a constant tickle in their throat.


Thyroid nodule is a lump that can develop in your thyroid gland. It can be solid or filled with fluid.

Image result for THYROID GLAND


Thyroid nodules are relatively common and rarely cancerous.


Your thyroid is a small butterfly-shaped gland located near your larynx (voice box) and in front of the trachea (windpipe). See photo above.


If your doctor thinks a biopsy is needed, the simplest way to find out if a thyroid lump or nodule is cancerous is with a fine needle aspiration (FNA) of the thyroid nodule. This type of biopsy can sometimes be done in your doctor’s office or clinic.


Again, most people have no symptoms at all, but can visually see the thyroid nodule on their neck (see photos at top). If it’s cosmetically an issue, it can be removed. You should always have a doctor check any lumps. Some people do experience symptoms, such as trouble swallowing, pain in neck, ear or jaw, hoarseness of voice (a concern for cancer)

FOR MORE INFORMATION: https://www.cancer.gov/types/thyroid

More From https://www.cancer.org

Signs and Symptoms of Thyroid Cancer

Thyroid cancer can cause any of the following signs or symptoms:

  • A lump in the neck, sometimes growing quickly
  • Swelling in the neck
  • Pain in the front of the neck, sometimes going up to the ears
  • Hoarseness or other voice changes that do not go away
  • Trouble swallowing
  • Trouble breathing
  • A constant cough that is not due to a cold

If you have any of these signs or symptoms, talk to your doctor right away. Many of these symptoms can also be caused by non-cancerous conditions or even other cancers of the neck area.

Again. lumps in the thyroid are common and are usually benign. Still, if you have any of these symptoms, it’s important to see your doctor so the cause can be found and treated, if needed.



The cause is unknown, but some say it may be from too much exposure to radiation. It’s important to ask for a THYROID GUARD whenever you have a mammogram or are at dentist getting x-rays. Dr. Oz did an episode on it this week as there has been a rise in thyroid cancer in women. Please share that information.

TREATMENTS for Benign (harmless) Thyroid Nodule:

The timely use of ultrasound-guided, minimally invasive thermal therapies has changed the natural history of benign, enlarging thyroid nodules (TNs).

These procedures produce persistent shrinkage of TNs and an improvement of local symptoms.

RFA is performed in outpatient clinics and has a lower risk of complications compared to surgery.

For more visit: https://www.thyroidsurgery.com


For information on Treatments for Thyroid Cancer visit:



Recap of Deborah Norville’s story:


“Inside Edition” anchor Deborah Norville revealed to viewers on Monday that she will undergo surgery to remove a cancerous nodule on her thyroid.

“The doctor says it’s a very localized form of cancer, which tomorrow I’ll have surgery to have removed. There’ll be no chemo, I’m told no radiation, but I will have surgery and I’ll be away for a bit,” Norville said on “Inside Edition.” “If you believe in prayer, please say one for me and for my surgeon and I thank you very much.” -Deborah Norville

Deborah’s surgery went well, She is recovering. Sending prayers and well wishes.

Thank you to the viewer who saw something and said something.

If you ever notice something unusual, don’t be shy. One time, a friend of mine shared a post from this blog on unusual symptoms of breast cancer. She shared it on Facebook. Her friend read it, recognized one of the signs in herself, got it checked and sure enough they caught breast cancer early.




WATCH NEXT – Advertisement

Easter Egg Strawberries Are Way Tastier Than Dyed Eggs

Maria Dorfner is an award-winning TV producer and health journalist and owner of NewsMD, providing health content and PR services for the best in medical | health. Maria has produced and directed “21st Century Medicine” on DISCOVERY, created and co-anchored Healthcare Consumers, Healthy Living, Lifestyles and Longevity and Green Magazine on CNBC. She also co-founded and launched The Cleveland Clinic News Service, helped launch MedPage TODAY and CNBC.

Maria has received a Freddie Award for Excellence in Medical Reporting, Medical Reporting Scholarship from the American Medical Association and Upjohn Pharmacia, Media Recognition Award for her “Heart Smart” series from the American Heart Association, an Outstanding Achievement Award from the March of Dimes, an Outstanding Leadership Abilities Award from her alma mater, Pace University, where she was an honors English and Political Science student.

She interned at NBC in New York and launched her own company after relocating to North Carolina. She studied illustration and design at Pratt Institute and Advanced Writing at Columbia University through a scholarship from NBC News.

She currently divides her time on the east and west coast and donates her time to good causes and mentoring. She speaks to Investors and start-ups about “The Power of Storytelling.” Most recently, at The Core Club in New York City.
She is an avid reader, traveller, explorer and lifelong health enthusiast and advocate.  Her books include: Healthy Within, Health Heart and Humor in an Italian-American Kitchen and PRESSure: Break Into Broadcasting. Her next health book due is out in 2020.
This is her blog. Be sure to follow this blog for more on What’s Hot in Health.
Follow on Twitter: @Maria_Dorfner | Email: Maria.Dorfner@yahoo.com


NewsMD: What's Hot in Health


Do you have a Healthy Millionaire Mind?  Dr. Thomas J. Stanley extensively interviewed and surveyed 733 Millionaires asking what factors were most vital to their success.

Top 10 factors they attribute to their success:

1.  Being honest with all people

2.  Being well-disciplined

3.  Getting along with people

4.  Having a supportive spouse

5. Working harder than most people

6. Loving my career/business

7.  Having strong leadership qualities

8.  Having a very competitive spirit/personality

9.  Being very well-organized

10.  Having an ability to sell my ideas/products


Integrity, someone who doesn’t cheat is high on the list, as well as having extraordinary energy and being physically fit.  Integrity and physical fitness are within your control. Anyone can cheat. Anyone can be lazy and not exercise.  Wise people make better choices, and reap the long-term rewards from it.


Here are remaining factors Millionaires attribute to their success:

11.  Make wise investments

12. …

View original post 203 more words

Psychiatrist Explains How Newly Approved Ketamine Works for Depression


The Food and Drug Administration on Tuesday approved esketamine, the first major depression treatment to hit the U.S. market in decades and a new option for patients who haven’t responded to existing therapies.

Esketamine—delivered as a nasal spray—was tested in combination with oral antidepressants in patients with treatment-resistant depression. The drug is related to ketamine, a common anesthetic sometimes misused recreationally.

Many experts hail esketamine as a critical option for patients in dire need of new treatment.

Janssen, the subsidiary of Johnson & Johnson developed the drug, called Spravato.


Zoe Biehl spoke with an experienced psychiatrist (who wished to remain anonymous) to dive deeper and learn more about how exactly prescribing ketamine for depression works.

Some psychiatrists have been prescribing ketamine off-label for depression. What does off-label mean exactly?

Off-label refers to using an FDA-approved medication for a purpose other than the indication that it is FDA approved for.

Off-label use of medications is common.

It is entirely legal to prescribe for symptoms other than the FDA-approved indication, as long as the drug is FDA approved for distribution in the US.

In order to for a drug to be approved by the FDA, it has to be proven both safe and effective for its proposed indication.

All drugs have potential for adverse effects, so for a medication to be considered safe it has to have a low incidence of severe adverse effects compared to the benefits derived from treating the indicated condition.

A medication may be effective for conditions other than the FDA approved indication. It’s just that it has not undergone the extensive and expensive process of FDA approval.

As long as the medication is proven safe, physicians can legally prescribe a medication for off-label use. An approved drug has a well known safety profile, so it is generally safe to consider a medication for other conditions.

What are some examples of other medications that are prescribed off-label?

Some antidepressants that have passed FDA approval for treatment of depression have been used for neuropathic pain or chronic pain syndromes for over 30 years, but most of them are not FDA approved for pain.

Another example is trazodone—an older medication that has FDA approval for treatment of depression, but it is also very sedating to the point of making it difficult to reach the full dose for the anti-depressant effect. So, because of its sedating side effects, it has become commonly used for insomnia at lower doses. One can assume it is safe enough at lower doses to use for simple insomnia because it has been studied in higher doses in depression.

So how do doctors give the ketamine to patients once they prescribe it to them off-label?

Ketamine is given via IV in a supervised setting, using 1/10 the anesthetic dose, which is 0.5 mg / kg body weight. The effect tends to be delayed to the next day, at which time some sort of reset and release of habitual thoughts and emotions occurs, leaving an opportunity to engage in therapy to help solidify the results.

The antidepressant effect of ketamine tends to wear off within a few days.

Dextromethorphan (DXM) in the usual over-the-counter doses for cough is given twice a day to help maintain the antidepressant effect of ketamine. DXM affects similar receptors and neural pathways as ketamine at a much more mild and attenuated level. Some practitioners have been prescribing DXM in the hopes that it might augment and maintain the effects of the ketamine treatment.

A doctor in San Diego is giving oral ketamine at the same dose of 0.5 mg / kg body weight for situational depression in hospice patients with good results. He has the pharmacy compound the IV ketamine into a syrup that is administered every night for the remainder of their life (which is only a few weeks for the population that he has been treating). It is a small number of patients, but so far he has found it to be generally well tolerated and effective.

Ketamine only comes in IV formulation—there is no commercially available oral formulation. So you have to use a compounding pharmacy, where personalized medications in specific doses are created to fit the unique needs of a patient.

Ketamine for depression is experimental. There is not enough evidence of safety and efficacy to justify wide-spread off-label use at this point. For outpatients, the treatment protocols involve oral or IV administration in a supervised office setting. It is not dispensed as a prescription to be taken at home.

What are some concerns/risks in prescribing ketamine off-label for depression?

The important issue with ketamine is the fact that the use of it for depression is still highly experimental. It would not be as serious a concern if it were a simple medication like ibuprofen being used for treatment of cough—which can work when the cough is related to inflammation in the trachea.

Ibuprofen is a fairly safe medication. Ketamine is not. It can be used at anesthetic doses to induce a dissociative state in which pain is not felt. Any medication that is used for anesthesia can be lethal if overused. And ketamine has a street value as it is used as a party drug. This can result in people seeking treatment for reasons other than depression, or for people who are looking to access drugs simply to get high.

Ketamine has been studied by the FDA for one-time single use as an anesthetic. There is no data of the safety of repeated doses over time.

Use of ketamine for depression is being closely monitored and studied. The protocols stress the importance of screening out people with a history of substance abuse. There is concern that such patients might be more prone to respond to low-dose ketamine by developing addictive responses to the use of the medication.

The use of ketamine for depression is also limited to just a few treatments a week for a limited number of weeks. The problem is that the antidepressant effect wears off, so the idea is to use these days when the mood is improved to work on psychological issues and shift one’s perspective and break cycles of habitual negative thoughts.

How does that work exactly? What does the ketamine do?

The use of ketamine for depression is analogous to the use of plant medicine in shamanism.

Ayahuasca, for example, limited to a single session (or a limited series of 2-4), each time focusing on a specific desired goal of the ceremony—purging, cleansing, insight, teaching, and/or healing of a specific illness or concern. The idea is to use the insights gained from the expanded awareness and consciousness and incorporate the ideas and insights into daily life.

The goal of repeated ceremonial use of ayahuasca is to be able to access and retain the insights and expanded level of consciousness without the need for the plant. By remembering the state of expanded insight and re-entering that level of awareness consciously, you can incorporate the effects of the plant into your daily life.

So, likewise with ketamine, the idea is to enter a state of release of depression, feel what it feels like to have the burden of depression lifted, and learn to maintain that state of mind by conscious intent and practice.

Some researchers have noted that ketamine seems to break the ruts of chronic negative thoughts and negative emotional states that self-perpetuate when depressed, and by breaking the patterns for a few hours or days, you have an opportunity to move forward without continuing the patterns of negative thoughts and feelings. It’s like a reboot of a computer. A momentary shutting down, setting the dials back to zero, and then starting again. Like turning your computer off and on again to resolve a persistent and baffling problem on your computer.

A British physician from England who has been researching ketamine has suggested that ketamine is somehow addressing the “ruts” in our thoughts and emotions.

When certain negative thoughts and feelings are repeated over and over, you tend to fall back into the same ruts over and over. He feels ketamine clears out the ruts, like repaving a street, providing a smooth surface to respond and move forward in a different direction instead of following the same old paths.

Ketamine is a drug that was approved by the FDA in the 1970’s to be used by doctors and veterinarians as an anesthetic.

It’s also a fairly popular recreational drug that provides out-of-body experiences.

However, even though ketamine has been legal for around 50 years, it was only in the last few years that psychiatrists began to realize this drug is actually quite effective at treating depression. According to one clinical study, around 70-85% of patients with severe depression reported that their ketamine treatment was effective.




FDA Approves Esketamine Nasal Spray For Hard-To-Treat Depression

Editor’s note, March 6, 9:30 a.m.: This story was updated to include information about the price of Spravato.

The Food and Drug Administration approved the first drug that can relieve depression in hours instead of weeks.

Esketamine, a chemical cousin of the anesthetic and party drug ketamine, represents the first truly new kind of depression drug since Prozac hit the market in 1988.

The FDA’s decision came Tuesday, less than a month after a panel of experts advising the agency voted overwhelmingly in favor of approval.

“There has been a long-standing need for additional effective treatments for treatment-resistant depression, a serious and life-threatening condition,” said Dr. Tiffany Farchione, acting director of the Division of Psychiatry Products in the FDA’s Center for Drug Evaluation and Research, in a press release about the decision.

“This is potentially a game changer for millions of people,” said Dr. Dennis Charney, dean of the Icahn School of Medicine at Mount Sinai in New York. “It offers a lot of hope.”

Esketamine works through a mechanism different from those of drugs like Prozac, Charney said. And that is probably why studies show it can often help people with major depressive disorder who haven’t been helped by other drugs.

“Many of them are suicidal,” Charney said. “So it’s essentially a deadly disease when you haven’t responded to available treatments and you’ve been suffering for years if not decades.”

Charney was part of the team that first showed two decades ago that ketamine could treat depression. He also is named as co-inventor on patents filed by the Icahn School of Medicine relating to the treatment for treatment-resistant depression, suicidal ideation and other disorders.

Esketamine, developed by Johnson & Johnson, will be administered as a nasal spray and be used in conjunction with an oral antidepressant. It will be marketed under the brand name Spravato. The FDA has approved it for patients who have failed to respond adequately to at least two other drugs.

That means about 5 million of the 16 million people in the U.S. with major depression might benefit from esketamine, said Courtney Billington, president of Janssen Neuroscience, a unit of Johnson & Johnson.

But esketamine presents some challenges because of its similarities to ketamine. In high doses, both drugs can cause sedation and out-of-body experiences. And ketamine, often called Special K in its illicit form, has become a popular party drug.

So Johnson & Johnson is taking steps to make sure esketamine will be used only as intended, Billington said.

“Spravato will not be dispensed directly to a patient to take at home,” he said. “It will only be available in approved and certified treatment centers.”

Patients will inhale the drug under supervision at these centers once or twice a week. And they will receive a dose that is unlikely to produce side effects such as hallucinations.

“The amount of active ingredient that’s in this product, it’s at a very, very low dose,” Billington said.

Even so, the FDA, according to its press release, is requiring a warning label that says patients “are at risk for sedation and difficulty with attention, judgment and thinking (dissociation), abuse and misuse, and suicidal thoughts and behaviors after administration of the drug,”

Esketamine’s approval comes as more and more doctors have begun administering a generic version of ketamine for depression. Generic ketamine is approved as an anesthetic, not as an antidepressant. Even so, doctors can legally prescribe it for off-label medical uses.

And as a growing number of studies have shown ketamine’s effectiveness against depression, ketamine clinics have sprung up around the United States. These clinics often administer the drug in an intravenous infusion that can cost more than $500 per treatment.

Many doctors who have become comfortable offering ketamine for depression probably won’t switch to esketamine, said Dr. Demitri Papolos, director of research for the Juvenile Bipolar Research Foundation and a clinical associate professor at Albert Einstein College of Medicine.

For the past 10 years, Papolos has been prescribing an intranasal form of ketamine for children and adolescents who have a disorder that includes symptoms of depression.

“I’m very pleased that finally the FDA has approved a form of ketamine for treatment-resistant mood disorders,” Papolos said. He said the approval legitimizes the approach he and other doctors have been taking.

But he hopes that doctors who are currently using ketamine continue to do so. “It’ll be a lot less expensive and a lot easier for their patients [than esketamine],” he said.

And animal studies show it’s possible that old-fashioned ketamine is a more potent antidepressant than esketamine, Papolos said.

Esketamine “may not be as effective as a generic that any psychiatrist or physician can prescribe without restrictions,” Papolos said.

Johnson & Johnson said the wholesale cost of each treatment with ketamine will range from $590 to $885, depending on the dose. That means twice-weekly treatments during the first month will cost centers that offer the drug at least $4,720 to $6,785. Subsequent weekly treatments will cost about half as much.

The drugmaker says those figures don’t include administration and observation costs.



#1 Tip To Declutter To Achieve Inner Calm

Gretchen Rubin’s new book is out today to show you how decluttering and organizing can make more room for happiness and lead to inner calm.

Gretchen is the author of several books, including the blockbuster New York Times bestsellers, The Four TendenciesBetter Than BeforeThe Happiness Project, and Happier at Home. She has an enormous readership, both in print and online, and her books have sold 3.5 million copies worldwide, in more than thirty languages.

On her popular weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft; they’ve been called the “Click and Clack of podcasters.”  She’s a member of Oprah’s SuperSoul 100.

We interviewed Gretchen about her new book Outer Order, Inner Calm. Welcome.




When people get rid of all that stuff that they don’t need, don’t use or don’t love, what people actually experience is they feel like they have more.


It’s not always easy. In the choice, there is decision fatigue, it’s hard. It’s emotionally draining. It’s intellectually draining, but once all of that stuff has been wiped away, given away, recycled, donated, that’s when you can really see, well, where to do I put things?

People can ask themselves 3 questions:

  1. How do I organize things so I can find them easily?
  2. How do I organize things so they make sense to me?
  3. How do I organize things so they look appealing?

Your impulse might be to buy more containers, filing cabinets, or fancy hangers to organize what you currently have, but Rubin said you have to start by asking these three questions: Do I need it? Do I use it? Do I love it?

By the time you get rid of the things cluttering your life, you won’t need that filing cabinet “because you only have three documents left.

If it’s clothing, ask yourself if you ran into your ex would you be happy to be seen wearing it? If not, get rid of it.




One great habit is the one-minute rule. Anything you can do in less than a minute, do without delay.

For example, if you can hang up your coat instead of throwing it on the chair.

If you can rip open a letter and see that you can put it in the recycling.

It’s a little habit that’s easy to work into even a very busy life.

 OUTER ORDER, INNER CALM is available on Amazon

  link at top of page


10 Healthy Fast Food Options

1. Healthy fast food at Chipotle

chipotlevia chipotle.com

Burrito Bowl with steak, fajita vegetables, lettuce, and tomato salsa: 200 calories, 6 grams fat, 4 grams fiber, 22 grams protein

The beauty of Chipotle is that they have so many healthy fast food options. They make it so easy to create your own meal. To keep both calories and carbohydrates in check, skip the burritos and go for a burrito bowl. A steak burrito bowl with minimal toppings will still provide a balanced meal that keeps calories in check. However, beware of adding rice, guac, and cheese—these fat-laden options will make your calorie count soar. “Guacamole is an excellent heart-healthy fat source but can still add up in calories quickly,” says Kristen Smith, spokesperson for the Academy of Nutrition and Dietetics. “If you must go for the rice, choose the brown rice option and limit to a one-half cup serving.”

Here are 10 other nutritionist-approved eats at Chipotle and other fast food joints.

2. Healthy fast food at Burger King

burger kingvia bk.com

Grilled chicken sandwich without mayo: 360 calories, 7 grams total fat, 1.5 grams saturated fat, 6 grams fiber, 36 grams protein

Contrary to popular belief, Burger King actually offers healthy fast food options that are non-burger entrees—and the grilled chicken sandwich is always a good alternative for healthy fare. However, nutritionists stress ordering this one without mayo. Maegan White, RD, urges omitting mayo and cheese to save calories and asking for salad dressing on the side. If you want to be even healthier, choose vinaigrettes in place of creamy dressings.

3. Healthy fast food at McDonald’s

mcdonaldsvia mcdonalds.com

Regular hamburger: 250 calories, 8 grams fat, 1 gram fiber, 13 grams protein

Sorry to all you cheese lovers out there, but an extra slice of cheese can make quite a difference in your calorie and fat intake. While the cheeseburger has 12 grams fat and 300 calories, eliminating the saturated fats from the cheese portion gives the burger 250 calories and only 8 grams fat in comparison. There’s not much to the classic hamburger, but with its nutrition stats, it’s guaranteed to fit into almost any calorie-controlled eating plan. Make sure to hold off on the sugary sauces and extra condiments. These are the healthiest things to eat at 25 fast food restaurants.

4. Healthy fast food at Subway

subwayvia subway.com

Veggie Delite: 200 calories, 2 grams fat, 5 grams fiber, 9 grams protein

If you want something a little more substantial than a salad, Lanette Kovachi, Subway’s in-house dietician, recommends one of their 6″ Fresh Fit subs. All of them weigh in at less than 400 calories, are low in saturated fat and cholesterol, and are free of artificial trans fats. “It’s a great source of fiber when made on nine-grain wheat bread and topped with all the fresh veggies,” she says. “It also has 20 percent of daily recommended iron and vitamin C.” At just 200 calories, the Veggie Delite is the lowest-calorie option and offers wiggle room for tasty toppings like honey mustard.

5. Healthy fast food at Chick-fil-A

chick fil avia chickfila.com

Eight-count grilled chicken nuggets: 140 calories, 3.5 grams fat, 1 gram saturated fat, 25 grams protein

with …

Superfood side salad: 140 calories, 8 grams fat, 1 gram saturated fat, 3 grams fiber, 4 grams protein

Chick-fil-A is one of the best fast food joints to visit if you are craving a quick and healthy dish. Their eight-piece chicken nugget meal holds enough protein to keep you full, and adding the side salad (featuring kale, broccolini, dried cherries, and nuts) will provide the necessary vitamins and nutrients to complete the meal. According to Amy Goodson, board-certified specialist in sports dietetics, “Grilled chicken will typically always have fewer calories and fat than its fried food counterpart. In addition, choosing a nutrient-rich side item like fruit, yogurt parfait, or salad will add nutrients and take away added fat that is found in the typical french fries side item.” Don’t miss out on 14 other nutritionist-approved eats you can find at Chick-fil-A and other fast food restaurants.

6. Healthy fast food at Arby’s

arbysvia arbys.com

Roast Turkey Farmhouse Salad: 230 calories, 13 grams fat, 2 grams fiber, 22 grams protein

This one doesn’t come as much of a surprise, but it’s always a great choice if you want to as few calories as possible. While Arby’s may “have the meats,” their light and delectable salad option isn’t a bad idea either. Even with the greens, you’ll attain a solid dose of protein and fiber, all for less than 250 calories.

7. Healthy fast food at Wendy’s

wendysvia wendys.com

Small chili: 170 calories, 5 grams fat, 4 grams fiber, 15 grams protein

Don’t underestimate the soup as one of the healthy fast food options on the menu; the small chili has 15 grams of high-quality protein and 4 grams of satiating fiber, all for less than 200 calories. Make this a complete meal by pairing it with a side salad. Elizabeth Shaw, MS, RDN, CLT, recommends adding the chili right on top of the salad in place of the dressing and an easy way to increase veggie intake. That way, you’ll increase your potassium and get a boost of carbohydrates while you’re at it. Just make sure you don’t order these 9 foods from fast-food restaurants that nutritionists would never eat.

8. Healthy fast food at Taco Bell

tacobellvia tacobell.com

Soft fresco taco with steak: 150 calories, 4 grams of fat, 2 grams fiber, 10 grams protein

Janis Isaman, nutritional coach and owner of My Body Couture, deems Taco Bell as her favorite fast food chain for their high level of customization. “Thanks to the use of nutritional powerhouse beans and the inclusion of vegetables, these meals have a healthy dose of protein, taste delicious, and pack in a mountain of nutrients while keeping you full,” she says. Moreover, this place is concrete proof that chicken isn’t always the healthiest option on the menu. The steak version of the fresco soft tacos less fat and more protein than the chicken option. And for 150 calories per taco, don’t feel bad about splurging and ordering two.

For More Options Visit Hana Hong’s Complete List at Reader’s Digest:


Why Some People Can’t Do Push-Ups


A day ago, New York Times asks, “How Many Push-Ups Can You Do?” and reports pushups may be a a good predictor of your heart health.


Their source is Journal of the American Association (JAMA) Network Open.

Some took this to heart and started sharing videos on Facebook of themselves doing pushups.


Some men shared themselves doing 40 pushups and challenged friends to do the same. Why 40?

According to the New York Time’s article by Gretchen Reynolds, men who could get through 40 or more push-ups had a 96% less risk of heart problems in the next 10 years than those who quit at 10 or fewer.

Push-up capability proved to be a better predictor, statistically, of future heart problems than the treadmill tests. If you can’t do the full 40 — 11 works as a minimum.

Men who could complete at least 11 push-ups had less risk of developing heart problems in the following decade than those who could complete fewer than 10, they found.


Read complete New York Times article click here: https://www.nytimes.com/2019/02/20/well/move/how-many-push-ups-can-you-do-it-may-be-a-good-predictor-of-heart-health.html

But not everyone can do pushups.  According to TrainingCore.com there are just as many, if not more reasons you may find them frustrating. Things like weak wrists or unstable shoulders.


Push-ups are one of the biggest determiners of your upper body strength. They are intense, they make your arms shake, and there are 50 reasons why some people can’t do them.  Here are some reasons compliments of TrainingCor.com

1. You have a desk job

When you sit at a desk all day, your body sits in a compromised position, and you rarely get up and get moving. There is also a slight chance that you eat at your desk, too. Your desk job is killing your fitness routine, and as a result, your push-ups are lacking.

Think about the tasks you perform at your desk, none of it has to do with strength training or significant movement. You sit like a stone, doing the same movements, and you allow your body to collapse. Your desk job is destroying your body. The tips here will help you not only improve your push-up, but improve your desk-job body as a whole.

2. You work only your arms

Your push-up involves more than your arms. Sure, they shake like crazy when you go down and push yourself up, but they are not the only muscles working to complete a push-up, so they should not be the only muscles you strengthen to improve your push-up. Plus, you probably aren’t working your arms in the best way anyway.

When working your arms, work the biceps, triceps, and your deltoids. Here are a couple exercises to get your started.

  • Tricep dips
  • Arm circles
  • Plank shoulder tap
  • TRX Shift and Pike

3. Your core is weak

Yes, you do push-ups for abs, but you need to help out a little. If you are struggling to do a push-up to get the core you want, work on the core you have to get the push-up you want.

4. You are a runner

It is not uncommon for runners to have incredible speed and endurance, but lack upper body strength. Many runners cannot do push-ups, or good ones at least. Runners often need to incorporate cross-training and strength training into their daily workouts.

5. Your head isn’t in it

push-ups require more than a strong upper body. They require a clear and strong head, too. To train your body, train your mind. Intense mental training can enhance your endurance and performance, and it can improve your dedication. Mental training will transform your performance outside of the gym, too.

6. You thought a 30-day challenge was the answer

The infographics are appealing, but the results on the 30-day challenge everyone shares is not the answer to the perfect push-up. This is not realistic if you are learning how to do push-ups or improve your push-ups. This plan also lacks variety and instruction.

2016-05-20 30-day challenge print screen

7. Your breath is off

Breathe!!! Too many people forget to breathe when doing push-ups because they are too focused on the movement. Use your breath to guide your movements. Always keep air moving. Inhale when you go down, and exhale when you push up. During any workout, always exhale on the hardest part.

8. Your diet still sucks

There’s that. You have to change your diet if you want real results. A healthy diet provides your body with the nutrients and fuel necessary for your workouts. A healthy diet also helps improve your recovery time after hard workouts. You don’t need a smoothie fad, weight-loss pills, or miracle cures. You need the tools necessary to help you make better choices about the types of foods and amount of food that enters your body.

 9. You ignore your triceps

What does your arm day look like? For many, it involves workouts that work only the biceps. Don’t ignore the triceps. Not only will working your triceps prevent the underarm flag, but it assists in extending and retracting your forearm. Try these bodyweight exercises for stronger triceps.

10. Your shoulders are unstable

Work on shoulder stability with these exercises.

11. Your form is off

When doing a push-up, your body must be straight. Envision a ruler from the top of your head that runs down to your bottom. Remember this during every push-up movement.

12. Your butt is in the air

Your butt should not thrust up into the air. Squeeze your glutes and tighten your core to keep your butt from sticking out.

13. Your hands are too far apart

Your hands should be shoulder-width apart. Don’t try different hand positions until you can master the standard push-up. Having the arms too wide will increase shoulder stress when you can’t control your body.

 14. You are too ambitious

You cannot hit the ground running when you start push-ups or when you improve your push-ups. Set realistic expectations that keep your form controlled and your body free from injuries. By the end of the week, try to get your first good one done, and then add a couple more each week after.

15. Your back is weak

Strengthen your back muscles, focusing on the lower back as much as the upper back.

16. Your elbows are kicked out to the side

Your elbows should be at a 45-degree angle at your side. When you go down, do not flare them out. Envision yourself pushing a refrigerator away from your body. How would you do it? Now, do the same on the floor.

17. Your fingers are together

For stability, spread your fingers apart. This gives you more surface area on the ground.

For More Reasons Visit https://www.trainingcor.com/50-reasons-cant-push-ups/

No worries if you can’t do one today. Time, patience, physical therapy or a personal trainer can assist you to work up to doing pushups slowly and with proper form.

Image result for Proper way to do a pushup
photo credit: www.TNation.com



Exercise Recovery: Hype vs. Science


From sports drinks to protein powders, from compression therapy to cupping — there’s a whole industry of products and services designed to help our bodies recover from intense exercise.

But does any of it work?  ​Christie Aschwandan explores it all from electrolytes to power bars to the dangers of over hydration while exercising. Turns out, symptoms for dehydration and over hydration can feel similar.

Click here to learn more and which recovery approaches are most effective.




For more check out Christie Aschwanden’s new book below, which examines the latest athletic trends, rituals, and training practices to determine if any help the body recover and achieve optimal performance.

Good To Go

What The Athlete In All Of Us Can Learn From The Strange Science Of Recovery


Good to Go

Hardcover, 302 pages, W W Norton & Co Inc, List Price: $27.95


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