The Skinny on Grapefruit

Adding grapefruit to the menu may be a good way to boost your weight loss efforts. Participants in a recent study who added grapefruit to their daily menu lost approximately 3.5 pounds over the course of a 12-week period. More research is needed to confirm the connection, but scientists posit that the effect may be due to the fruit's ability to lower insulin levels and thus help the body to process energy more efficiently.

An ingredient in grapefruit interferes with some blood pressure and heart medications. Be sure to consult your healthcare provider or pharmacist before consuming grapefruit or grapefruit juice if you take prescription medications.

Exercising regularly and eating a diet that is high in nutrients and low in calories are necessary cornerstones of any weight reduction plan. In a study, grapefruit appeared to boost weight loss efforts by helping the body process energy more efficiently and thus store fewer excess calories as fat. If you are not on any contraindicated medications, try half a grapefruit at breakfast time for a low-calorie treat that will boost your vitamin C intake, too.

Step To It!

Set your sights on 10,000 steps and you may reduce your blood pressure. A recent study of overweight women revealed that taking 10,000 steps each day caused a significant reduction in systolic and diastolic blood pressure readings. Most inactive people log between 2,000 and 5,000 steps per day, experts estimate. So a few more active moments can make the difference.

To track your steps each day, try using a pedometer. These small, relatively inexpensive devices are available in most sporting goods stores and in some department stores. They count the numbers of steps you take each day and also can measure the distance walked each day based on the average length of your stride. Ten thousand steps is roughly equal to about 5 miles. However, the distance you cover with 10,000 steps may be more or less than 5 miles depending on the average length of your stride.

Go for Green and Yellow

To reduce your risk of stroke, keep green and yellow in mind. Eating a variety of fruits and vegetables is important for good health. However, green and yellow veggies may be particularly good for reducing stroke risk. Daily intake of green and yellow vegetables was associated with a 26 percent reduction in the risk of death from stroke, compared to eating the veggies once or fewer times per week.

You can reduce your risk of stroke by eating a healthful diet and exercising regularly. These strategies not only may lower stroke risk, but also may lower the risk of dying from stroke. A diet high in fruits and vegetables, especially green and yellow vegetables, appears to be particularly beneficial in lowering risk of the kinds of strokes that are caused by blood clots. Green and yellow veggies to try include green bell peppers, yellow squash, and broccoli.

Workout Perk

If you like a cup of coffee in the morning, moving your exercise routine to the morning, too, could mean a workout boost. In a study, people who consumed about a coffee cup's worth of caffeine before their workouts experienced less exercise-induced muscle pain during their fitness routines. Researchers speculate that the muscle-soothing effects could boost exercise endurance.

Although moderate caffeine consumption (less than 250 milligrams per day) is safe for most people, some people may experience undesirable side effects. People who are sensitive to caffeine or who get excessive amounts of caffeine in their diet may experience increased heart rate, restlessness, nausea, or difficulty sleeping due to caffeine. If you have difficulty sleeping at night, avoid caffeine later in the day. Also, people who are pregnant, have a heart condition, or have ulcers may be advised to avoid caffeine.

The Merits of Magnesium

Getting enough magnesium in your diet may help reduce your risk of heart disease. There are many factors of heart disease risk. Now research suggests that magnesium may be another piece of the heart health puzzle. In a study, men who obtained adequate magnesium intake from their diets had a lower risk of heart disease compared to the men who got the least amount of magnesium.

Good sources of magnesium include soybeans (80 milligrams per half cup), cashews (80 milligrams per ounce), and tomato paste (75 milligrams per half cup). In addition to magnesium, other nutrients that may be important to heart health include vitamin C, vitamin E, and folate (vitamin B9). A diverse diet that includes plenty of fruits, vegetables, and whole grains can help ensure you get the nutrition you need for optimal heart health.

Better get your B

If recent health efforts have you eating less meat, consider adding a B12 supplement to your diet. Most meat eaters get plenty of vitamin B12 from their diets, but people who don't eat meat or who eat very little may not get enough B12 for good health. That's because this nutrient, which helps maintain healthy nerve cells, is found almost exclusively in animal products.

If you get less than 25 micrograms per day, add a supplement. Three ounces of beef contain between 1.5 and 2.2 micrograms of vitamin B12. Salmon is an excellent source with 6 to 7 micrograms per half cup serving. It's also found in milk and some fortified cereals.

Although you need only about 25 micrograms per day of B12, aim for about 800 micrograms per day from food and supplements for optimum RealAge benefits. Many people have trouble absorbing vitamin B12, and the body can tolerate much more than 25 micrograms per day.