Healthy Bites                                  January  2013

“12 Steps to a Stronger, Healthier You”

Welcome to 2013!  Each new year is the time for new beginnings, which means it’s a great time to stop those bad habits, and replace them with healthy ones.  

Over the next twelve weeks, I will help guide you through 12 simple steps to become a stronger, healthier you. 

The first step: Breathe.

Studies have shown that practicing a breathing technique, called Pranayama, before each meal for a month can help obese patients lose an average of 6 pounds or 6% of their BMI (measure yours here free).

How does that work, exactly? Maybe it’s the calm of pausing. Maybe it’s not being able to grab the chips on your way outside, because you’re breathing deeply.  Maybe all that oxygen kills your appetite.

No one knows.  But when you inhale deeply through your nose the nitric oxide in your nasal passages finds it way to your lungs and expands your blood vessels, making it easy for your tissues to get oxygen and for you to feel refreshed.

Taking deep breaths makes you feel more alert, relieves tension, and stimulates the lymphatic system.

There are multiple benefits to breathing deeply, such as increasing or toning muscles. That’s next.

Best Wishes,

John La Puma, MD

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My Top Tools to Help You Stay Fit

Fitbit One Wireless Activity Plus Sleep Tracker

I urge all my patients who can afford one to get a Fitbit.  You don’t need the fancy new Fitbit Flex, just out at CES last week, with a sleep tracker wrist bracelet which glows 4 colors.  Though I am sure it is nice.

This one tracks your steps, syncs with your online account, and let’s me review the data with you.  Plus it sends you a weekly summary.  It’s all you need. Check out Fitbit.

 Sole Fitness E35 Elliptical Machine

 If you have just one piece of serious exercise equipment, it should be the Sole Fitness E35. Solid as a rock, with excellent interval settings and Amazon reviews, the only thing you’ll wish for is for the thing to exercise for you.  Which it might, just to show you how much it can do.  Check out Sole Fitness E35 Elliptical.

Mandarin Chicken with Almonds

20 minutes of prep, 10 minutes of cooking.

Dinner.

Lean chicken, with almonds which are a power food.

Get the recipe above here.

Product  & Plan Links

Note: Several images and highlighted product names link to Amazon or another affiliate. If you make a purchase through one of our links Dr John La Puma.com receives a small commission that does not add to your cost. At all.

Use one of our links and anything you buy during that shopping trip will help benefit Dr. La Puma’s Healthy Bites and keep it free.

Ask Dr La Puma: Healthy Aging

I love to read and report mail from my viewers.  I answer each one personally.  Thank you for sharing.

Dear Dr. La Puma,

I have a friend who is allergic to peppers, which is a tough thing in Santa Fe.  How do I make a chili powder variant that doesn’t include peppers?

Robert - Santa Fe, NM 

Robert,

I would start with a different source of heat.  You might use Wasabi powder.  Most wasabi powder is actually dried mustard powder or dried horseradish—real wasabi is spicy hot, but not killer.   If you can find real wasabi, it’s best.  But those other dried powders will complement the clean burn of wasabi.

You can also add a little ground ginger which is also a different kind of heat because of the gingerols.  Add a little turmeric, which is the color of marigolds, and reduces inflammation and brings the heat; and top it off with ground white peppercorns to help you absorb the curcumin in the turmeric.  Plus maybe a shake of ground white peppercorns.

Readers,

What are some substitutes you use for peppers? Let me know on Facebook.

Best wishes,

John La Puma, MD

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No excess iron (diabetes!), no excess beta carotene (lung CA!), enough B12, enough vitamin D, enough zinc. Enough said.

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Good amounts of calcium and vitamin D and yet, not a big pill to swallow, this single multi has the right vitamin and mineral mix for women.  And no extra iron, which is an oxidant for postmenopausal women, for whom less iron is best. 

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Dr La Puma

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Bio:

Dr John La Puma

Dr. John La Puma is an internationally recognized  health & wellness expert, board certified practicing internist, nutritionist and professionally trained chef. He is founder of Chef Clinic®, co-founder of ChefMD® and a New York Times best-selling author, 2x.

He helps to lead a movement to help you lose the gut and build more strength, stamina and energy with what you eat.