The food you eat has a huge impact on your body’s long term performance.
Given this – and the fact that we’re basically on a slow decline to death from the moment we’re born – you’d think we’d care more about what goes into our mouths. Instead, we gorge ourselves on fast food and spend thousands of dollars on anti-aging “miracle” treatments that claim to undo the years of damaged we’ve inflicted on ourselves by ingesting things we can’t even pronounce.
There are plenty of foods, however, that can nourish you and help keep age-related demons like cancer, dementia and osteoporosis at bay. They’ll also whittle your waistline, which is something that study after study shows increases longevity and improves overall health.

Here is a list of eight foods you should add to your diet in order to add years to your life :

1. Garlic
Garlic is a nutritional superstar that adds a wealth of taste to dishes without adding excess calories. Allicin, which is responsible for garlic’s strong smell and biting flavor, is an extremely potent antioxidant, and research published by the National Academy of Sciences shows that eating garlic appears to boost the body’s natural supply of hydrogen sulfide, which is manufactured by the body as an antioxidant and means of transmitting cellular signals that relax blood vessels and increase blood flow. Dr. David W. Kraus, associate professor of environmental science and biology at the University of Alabama and author of a large-scale study on the health benefits of garlic, advises crushing garlic and letting it sit for 15 minutes before cooking it in order to trigger a reaction that boosts the healthy compounds in the plant.

2. Eggs
Experts used to believe egg yolks were extremely unhealthy, they’ve now revised their assertions to recognize the benefits of the nine essential amino acids and six grams of healthy protein contained in one egg. Eggs also contain lutein (helpful in the prevention of macular degeneration), zeaxanthin (similarly good for your eyes and possibly helpful in preventing cataracts), and choline (important in the regulation of the brain, nervous and cardiovascular systems); they’re also one of the only foods that contain naturally occurring Vitamin D. Note that lack of Vitamin D is the cause of many cancers, but especially of breast and prostrate cancer. You should also know that there is no real link between egg consumption and heart disease. The link between Hollandaise sauce and butt flab is well-documented, however, so please ease up on the Benedict.

3. Blueberries
According to a study conducted by Tufts University, the pigments, or anthocyanins, in blueberries appear to be an antidote to oxidative stress, one of the main components of the aging process. They also help your brain produce dopamine, which is critical to happiness, memory and coordination. Tufts researchers found that ½-cup of blueberries daily effectively reversed declining memory and loss of coordination in laboratory rats. Frozen blueberries make a great addition to protein shakes or yogurt, and fresh berries are delicious as an alternative to the sugary candy that will make you fat and probably kill you.

4. Leafy Greens
Spinach and kale – the stuff that made you gag when you were younger but also made Popeye strong enough to fight dudes three times his size – are full of antioxidants and cancer-fighting compounds like sulforaphane, beta carotene, vitamin C, and fiber. Spinach is also loaded with folate, which was shown by an Australian study published by the Journal of Nutrition to dramatically improve short-term memory. Greens are a great thickener for soups and smoothies, but they’re also far more delicious than you remember when sautéed in olive oil, salt and pepper.

5. Broccoli
Another dark-green, antioxidant-rich veggie, broccoli is part of the Cruciferous family of plants that aids the body in fighting against toxins and many forms of cancer. Several nutritional experts believe that eating broccoli raw or steamed helps to preserve important enzymes that are lost in the cooking process, but any broccoli is good broccoli when it comes to its overall health benefits. Broccoli is also a plant source of calcium, which can help prevent osteoporosis later in life and aid in the body’s absorption of Vitamin D.

6. Salmon
You’ve probably heard by now that oily fish like salmon and tuna help to prevent heart disease by keeping arteries lubricated, but salmon is also an excellent source of Omega-3 fatty acids, which, according to omega-3 expert Stephen Cunane, Ph.D., are essential to brain development and health. In fact, Alzheimer’s rates in different countries are consistent with the amount of fish present in the average citizen’s diet. Omega-3’s are also known to aid in weight loss, improve mood and help soothe certain skin conditions. Be mindful of where your fish comes from, though: wild salmon get their adorable pink color from eating krill and shrimp, but farmed salmon are fed food coloring to achieve the same hue. Wild Atlantic Salmon is currently thought to be the safest salmon option.

7. Beets
Doug was right; beets really are nature’s candy. They’re surprisingly sweet, especially considering their low calorie content (approximately 22/beet), and they contain folic acid, one of the most important B vitamins. Preliminary research demonstrates that Betanin, an antioxidant found in the vegetable, could play a significant role in the prevention of heart disease by inhibiting the oxidation of LDL (“bad”) cholesterol. Animal studies also show that eating beets significantly slows the growth of skin and lung cancers, so these babies are poised to become disease-fighting superstars in the not-so-distant future.

8. Flaxseed
Just like salmon, flaxseeds are chock-full of Omega-3 fatty acids (and happen to be one of the few plant sources of that provide the nutrient). Being plants, they also contain several phytoestrogens (as the name suggests, plant estrogen that mimics the healthful effects of estrogen in the body), one of which is lignin, now thought to improve cholesterol, as well as easily absorbed plant protein. Ground flaxseeds and flaxseed oil can be added to everything from oatmeal to pasta dishes in lieu of fattier and more expensive fish.

Normal Blood Sugar Levels

The following guide for “normal” blood sugar levels is given in “Prescription for Nutritional Healing (4th Ed)” by certified nutrional consultant Phyllis A. Balch (a highly recommended book for your home library – see link under recommended reading).
Note: to convert mg/dL to mmol/L, just divide these figures by 18.
eg 110 mg/dL / 18 –> 6.1 mmol/L

A bad day for your cholesterol levels
In this bad day, you do not take a breakfast or a snack in the morning. Your body starves and starts harvesting fat from your body. Your lunch is heavy and your carbohydrates levels shoot up to unacceptable territory. Your body must produce insulin to bring levels down and this makes you fell tired.

What Is Blood Sugar?
Your blood sugar level, or blood glucose level, refers to the concentration of sugar (in the form of glucose) in your blood. The unit of measurement is millimoles per liter (mmol/L).

Why is there sugar in the blood?
Every time you eat food, your body has the task of breaking that food down into a useable form of energy it can use to keep you functioning properly. All foods are (generally) made up of carbohydrates, proteins, fats, vitamins, minerals, fiber and water. Carbohydrate rich foods give your body its main form of energy. They get broken down into glucose and move into the bloodstream where they are absorbed by cells for use or storage. Glucose, or “blood sugar”, is likened to “the gasoline that is essential to make your car run”.

Why would i need to manage my sugar blood levels?
Your body needs a constant supply of carbohydrates during the day and you should be aware of your blood carbohydrates levels.
During the day there are two types of problems that can occur that are carbohydrate related.
a) your blood does not have enough carbohydrate during the day : your body will start break down the fat that you have stored to produce carbohydrate. This is done at the expense of releasing toxins which are not good for you. This is also tapping in your body mass and the fat stored in your muscles.
b) you blood has too much carbohydrate : Probably after a big meal or you’ve eaten too much sweets. Your blood now has too much sugar which risks to harm your body, so Insulin is released in your blood to bring down sugars to an acceptable level. Producing insulin is a tiring experience and during this time you will feel sluggish.

Why Blood Sugar Levels Change During The Day
Your blood sugar levels vary during the day/night. The direction it varies (up or down) is due to a number of factors such as those listed below:
1. Eating food :  As the carbs in food break down, glucose is released into the bloodstream ready to be absorbed by cells. Increased glucose in the bloodstream = higher blood sugar level.
2. Exercise : Exercise provides many benefits to your body, including burning excess sugar and reducing insulin resistance (by making cells more receptive to insulin, so rather than requiring more insulin to facilitate glucose uptake, the insulin you already have becomes a bit more effective). However the effect on blood sugar depends on the type of exercise, the duration of exercise, glucose and insulin levels before you start exercising.
During long, intense workouts the body may release adrenaline which counteracts the efforts of insulin. The normal process for blood sugar would be to be absorbed by cells (via insulin) for utilization or storage. Adrenaline causes the glucose to be redirected to where it is required for use immediately rather than for storage. Read more here.
3. Your physiology : The fitter you are the better. More specifically, if you have a greater muscle to fat ratio, you will burn energy at a faster rate and therefore be more effective at reducing your blood glucose level. Also, muscles do not rely on insulin to absorb/use blood glucose – same goes for the brain.
(My sister gave me this great analogy – imagine a small muscle and a large muscle contracting at the same time. Which one would use/burn more energy to contract? The big one, simply because it is a bigger muscle!)
4. Emotions : Stress increases your blood glucose level. It also causes some people to forget to take their medication, turn to comfort foods, overeat and therefore introduce a higher than normal amount of glucose in the blood.
5. Sleeping : People often talk about “dawn phenomenon” with regard to diabetes, where your blood sugar level spikes in the mornings as a result of the body releasing hormones which increase insulin resistance (perhaps). The cause of this is unknown. However, another explanation could be a slow metabolism of dinner from the night before. Some research also suggests that not getting enough sleep causes the liver to produce/release more glucose, hence increasing your blood sugar levels.
6. Medications : Obviously, the medication you take regulates your blood sugar level and therefore your readings during the day, depending on when you took the medication.

If you’ve had issues controlling your kids and if you feel they watch too much TV/play too many videos games, then here’s a how to get them active again.

Set a good example
If you want active kids, be active yourself. Adults need at least 2.5 hours a week of moderate intensity exercise or 75 minutes of vigorous activities.
Go for a brisk walk, ride your bike or spend some time gardening. Kids ages 6 to 17 years old need at least an hour a day of such moderate activities.
Three or more days a week should be more vigorous activities such as those that include running/football. Anything that involves working the heart.

Praise Praise Praise
Invite your family to play catch or to join you on a walk. Talk about physical activity as an opportunity to take care of your body, rather than a punishment or a chore. Praise, reward and encourage activity. Set goals and have everyone track their activities and progress.

See yourself as a role model
A parent’s active lifestyle is a powerful stimulus for a child. You are a role model for your children; set a good example by making physical activity a priority in your life.

Limit screen time
A surefire way to increase your child’s activity levels is to limit the number of hours they’re allowed to watch television each day. You might limit screen time — including television, video games and computer time.
Kids should not watch TV for more than one to two hours a day. To make it easier, don’t put a television in your children’s bedrooms, and keep the computer in a family area. Also consider any other of your kids activities that cause them to have a sedentary life and see how you can limit this.

If your children play video games, opt for those that require movement. Activity-oriented video games — such as dance video games and video games that use a player’s physical movements to control what happens on the screen — boost a child’s calorie-burning power. This alone could double their energy expenditure – but that’s not guaranteed.

Establish a routine
Set aside time each day for physical activity. Get up early with your children to walk the dog or take a walk together after dinner. Start small, gradually adding new activities to the routine as you — and your children — become more fit.

Let your children set the pace
For many kids, organized sports are a great way to stay fit. But team sports or dance classes aren’t the only options. If your child is artistically inclined, take a nature hike to collect leaves and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym. If your child likes to read, walk or bike to the neighborhood library for a book. Or simply turn on your child’s favorite music and dance in the living room.

Understand the needs of your kids
Every child is wired differently. We all have certain strengths and characteristics that influence our interests. The key is finding things that your children like to do.

Promote activity, not exercise
To keep your kids interested in fitness, make it fun.

Let them make decisions
Put your kids in charge. Let each child take a turn choosing the activity of the day or week. Batting cages, bowling and neighborhood play areas all count. What matters is that you’re doing something active.

As a conclusion..
Give the gift of activity. Make gifts and rewards things like activity-related equipment, games or outings.
Incorporating physical activity into your children’s lives does much more than promote a healthy weight, It sets the foundation for a lifetime of fitness and good health.