Presented by Smilez P

Near the end of the summer of 2006, my friend Lez introduced me to the site
www.RealAge.com I am a big fan of it since it helps people learn how to live a healthy
lifestyle.

I hate junk mail and spam with a passion, but I am on a weekly mailing list for that site
and receive regular health tips. The following is collections of 22 tips that I collected
(among others) during the past semester. Since it is winter break, I found time to organize
all the tips into this single document.

Henceforth this is the 4th Submission; I suggest you get your wrist ready to move around
your mouse; first read the table of contents and roll down to the topics that interest you
the most. Each section is a 90 second read (at most) do not be intimidated by the size of
this document, it is a condensed presentation of 20 weeks of information.

TABLE OF CONTENTS
1. Mix Up Your Fiber Fix
(focus is on fiber, an essential nutrient – also read #5, 7, 19)
2. All About YOU: Hold the Corn (Syrup)
(herein is the major problem with pop – read #17, 21)
3. All About YOU: Are You a Pill Popper?
(every1 take at least a multivitamin daily, the food we eat is lacking in essential
nutrients)
4. The Truth About Chocolate and Your Skin (dark chocolate improves the skin)
5. Eating Complex (carbs)
6. Go Easy on Your Pearly Whites (teeth and gums)
7. How Do You Like Them Apples?
8. Shake That Cinnamon Shaker (impressive antioxidant)
9. Undo Belly Bulge with Vitamin C
(take supplements and eat actual fruit, the juices are overloaded with sugar and
should not be excessively consumed)
10. All About YOU: A Test for Your Lungs
11. Wake Up and Smell the Peppermint (interesting)
12. One of These a Day Keeps Colds Away
(exercising is a good habit, consistent activeness strengthens your immune
system)
13. Plum Crazy (best fruit for your body after berries – still, a diverse diet is best)
14. Your Need for Seeds (sesame seeds help cholesterol levels – prevent diabetes)
15. A Fatty Snack That's Not a No-No
(cashews – also eat peanuts, almonds and walnuts for omega 3s and fiber)
16. All About YOU: On the Move and In the Mood
(being in good shape improves your SEXUAL PERFORMANCE)
17. Liquid Dieting (beware of what u drink)
18. Feeling Wimpy?
 (if you are trying to develop new muscle, u’ll need to consume proper level of
magnesium to along side calcium and vit. D, magnesium helps the body absorb
calcium)
19. All About YOU: How to Eat More and Weigh Less (fiber)
20. Power Couple: Calcium and Vitamin D (needed to develop muscle)
21. Running on Empty (problem with Red Bull and other energy drinks)
22. Oh My, Omega! (truly brain food)

1. Mix Up Your Fiber Fix

Man shall not live by whole-wheat bread alone.

To get the full range of heart benefits from fiber, think outside the bread box once in
a while. Whole grains are great, but dip into fiber-rich fruits and veggies, as well as
nuts and seeds. Fiber from different sources protects your heart in different ways.
Click here for a delish recipe that combines three different fiber sources . . .

RealAge Benefit: Eating 25 grams (38 grams if you are a man under 50) of fiber
per day makes your RealAge 2.5 years younger than eating 12 grams of fiber per
day.

References: Dietary fiber intake and risk factors for cardiovascular disease in French adults. Lairon, D., Arnault, N.,
Bertrais, S., Planells, R., Clero, E., Hercberg, S., Boutron-Ruault, M. C., American Journal of Clinical Nutrition 2005
Dec;82(6):1185-1194.

More about this Tip: How does your heart love fiber? Let us count the ways.

It guards against obesity, calms blood pressure, helps keep cholesterol levels
normal, and lowers the concentration of homocysteine, all of which can impact
cardiovascular disease. And a recent study shows that where you get your fiber
affects what it does for you. Here are four key sources:

1. High-fiber cereal is linked with a lower body mass index (BMI) and
healthier blood pressure and homocysteine levels.
2. Fruit eaters enjoy a lower waist-to-hip ratio and lower blood pressure,
too.
3. People who get their fiber mostly from vegetables reap blood pressure
and homocysteine benefits.
4. Nuts, seeds, and dried fruits go hand in hand with a lower BMI, lower
waist-to-hip ratio, better glucose concentrations, and lower levels of
apolipoprotein (apo) B, a cholesterol marker.
The heart-protective benefits kick in at 25 grams of total fiber a day. Just make
sure those grams don't all come from one place. In addition to fruits, veggies, nuts,
and seeds, legumes also are a great source.

Recipe Corner
Get three sources of fiber at once with this crispy-chewy-fruity Apricot-Walnut
Cereal Bar recipe from Eating Well. Search for more recipes at EatingWell.com.

2. All About YOU: Hold the Corn (Syrup)

Corn syrup -- it's absolutely everywhere. And it may be making you fat.

Here's why: High-fructose corn syrup (HFCS), used to sweeten everything from the
obvious (soft drinks) to the obscure (ketchup, salad dressing, bread), can trip up
digestive system hormones that control hunger and appetite. The end result: Your
brain misses out on hormone messages that signal a full stomach. Start reading
labels and see if you can cut back on the 63 pounds of HFCS most people
consume each year.

RealAge Benefit: Maintaining your weight and body mass index at a desirable
level can make your RealAge as much as 6 years younger.

References: YOU: The Owner's Manual. Roizen, M. F., Oz, M. C., New York: HarperCollins, 2005.
More about this Tip: Your digestive system has two main hormones that control
hunger and appetite. Ghrelin is secreted by the stomach and increases your
appetite. When your stomach's empty, it sends ghrelin out, requesting food. Leptin
tells your brain that you're full. HFCS inhibits leptin secretion, so you never get the
message that you're full. And HFCS never shuts off ghrelin, so even though you
have food in your stomach, you constantly get the message that you're hungry.

That's the physiology behind a theory gaining a lot of ground -- the theory that our
increasing consumption of HFCS is one of many elements at play in America's
obesity epidemic.

Because it's cheaper than sugar, HFCS is used to sweeten many processed foods
and beverages. And although manufacturers may eliminate fat from their products,
they make up for its taste with sugar and HFCS. Which means that cutting down
on processed foods and sweetened drinks -- even the fat-free kind -- is a good way
to reduce your intake.

3. All About YOU: Are You a Pill Popper?

Here is some food for thought from the RealAge doctors about taking vitamins.

If a balanced diet just isn't in the cards on a particular day, a multivitamin is a great
way to fill in nutrition gaps. Likewise, a single supplement -- say, a vitamin C pill --
may be better absorbed than the same nutrient in foods. But that doesn't mean it's
better to down pills than to eat vegetables. Why? Because it's quite possible that
it's not just one nutrient that helps fight cancer or heart disease; rather, it's a
combination of several ingredients. In other words, orange juice contains much
more than vitamin C.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients
can make your RealAge as much as 4 years younger.

References: YOU: The Owner's Manual. Roizen, M. F., Oz, M. C., New York: HarperCollins, 2005.
More about this Tip: If you're weighing whether to swallow a supplement or start
adding a salad to your dinner every night, the pill sounds infinitely easier. But foods
don't just have nutritional importance; they create a kind of energy force in your
body. In fact, food is the next frontier in medicine -- researchers are actively
studying how different foods can be used for healing. And that's the kind of
biochemical power you find only in nature.

So reach for fresh fruits, veggies, and whole grains whenever you can, but have a
multivitamin on hand when your reach falls short.

4. The Truth About Chocolate and Your Skin

Here's a formula for sensational skin: cleanser, moisturizer, sunscreen, and . . .
chocolate?

You heard right. When eaten, flavanol-rich cocoa, the main ingredient in dark
chocolate, improves skin's texture, thickness, hydration, and blood flow. It may
even boost your skin's defense against the sun by up to 25 percent! How? It packs
serious antioxidant power. Just don't overdo it -- chocolate is high in fat and
calories, too. And you still need to wear sunscreen every day.

RealAge Benefit: Getting the right amount of antioxidants through diet or

supplements can make your RealAge 6 years younger.

References: Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema
and improves skin condition in women. Heinrich, U., Neukam, K., Tronnier, H., Sies, H., Stahl, W., Journal of Nutrition
2006 Jun;136(6):1565-1569.

More about this Tip: Chocolate's good for your skin? It's true! Antioxidant
compounds in cocoa, called flavanols, improve artery health by boosting blood
flow, and that boost may be good for your skin, too.

Researchers discovered this chocolate benefit in a study of women who consumed

half a cup of cocoa (containing 329 milligrams of flavanols per serving, the amount
in a 3-½ ounce serving of dark chocolate) daily for 12 weeks. At the end of the
study, the women experienced less skin dryness, scaling, and roughness
compared to the beginning of the study. Also, their skin was thicker, exhibited
improved blood flow, and was even more resistant to sun damage. Pretty amazing.

Still, don't toss your sunscreen and indulge in mass quantities of chocolate.
Consume the sweet in moderation and apply sunscreen every day when you'll be
outdoors for 20 minutes or more. For more skin tips, take the RealAge Skin Care
Assessment for personalized advice and recommendations.

5. Eating Complex

Good carbs versus bad carbs: Do you know the difference?

Carbohydrates have gotten a bad rap, and that's a shame. Eat the right kind of
carbs -- the low-glycemic index (GI) kind -- and you'll lose weight and lower both
LDL and total cholesterol. Eat the wrong kind and . . . well, your heart suffers the
consequences. GI index refers to how quickly starches break down and affect your
blood sugar. Opt for low-GI lentils, beans, bran cereal, and high-fiber fruits and
veggies to reach your lighter, heart-healthier goals.

RealAge Benefit: Eating 25 grams (38 grams if you are a man under 50) of fiber
per day makes your RealAge 2.5 years younger than eating 12 grams of fiber per
day.

References: Comparison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in
overweight and obese young adults: a randomized controlled trial. McMillan-Price, J., Petocz, P., Atkinson, F., O'neill,
K., Samman, S., Steinbeck, K., Caterson, I., Brand-Miller, J., Archives of Internal Medicine 2006 Jul 24;166(14):1466-
1475.

More about this Tip: Don't be swayed by low-carb diets. You need carbs to supply
your body with energy, fiber, B-vitamins, magnesium, and other important nutrients.
Completely eliminating carbs from your diet isn't healthy. Instead, go for low-GI
carbs, the kind your body digests slowly, to help keep your blood sugar steady.
You'll stay full longer, have more consistent energy, and feel better overall.

Researchers recently tested this out with four groups of obese men and women.
Each group followed a different diet, but calorie intake was the same (women
1,400 calories a day, men 1,900). The diets varied in their percentage of protein,
high-GI carbs, and low-GI carbs. After 12 weeks, all groups lost weight, but the
people who got the most calories from low-GI carbs also lowered their LDL and
total cholesterol levels. The people in the high protein/fewer carbs (mostly high-
GI carbs) group experienced an increase in LDL and total cholesterol levels. Ouch!

Read this study and use this table to look up the GI index of common foods.

6. Go Easy on Your Pearly Whites

Are you an overachiever when it comes to toothbrushing?

Brushing too long or too hard can damage both tooth enamel and gums -- and it
isn't any better at removing plaque than gentler, shorter bouts. The best advice:
Brush for 2-3 minutes with a soft-bristled toothbrush, using short, gentle strokes.
Be sure to brush along the gum line, and give your tongue a quick once-over, too,
for fresh breath.

RealAge Benefit: Flossing and brushing your teeth daily can make your RealAge
as much as 6.4 years younger.

References: Effect of brushing force and time on plaque removal using a powered toothbrush. McCracken, G. I.,
Janssen, J., Swan, M., Steen, N., de Jager, M., Heasman, P. A., Journal of Clinical Periodontology 2003
May;30(5):409-413.

More about this Tip: If you're not sure of your toothbrushing technique, ask your
dentist or dental hygienist for pointers at your next visit. The classic approach is to
divide your mouth into four sections -- upper left and right, lower left and right --
and spend about 30 seconds on the teeth in each area, then lightly brush along the
gum line and over the tongue.

No sense of time? Suspect you're overdoing it? Try an electric toothbrush. Many
now have built-in timers, and some also come with sensors that automatically turn
the brush off when too much pressure is applied.

7. How Do You Like Them Apples?

Worried that holiday menus will break your promises to eat healthfully? Get apple
happy.

Whether they're in pies, stuffing, chutney, cobblers, or other festive favorites,

apples are super healthy, not least because they're a top source of quercetin.
What's that? It's a potent antioxidant that seems to protect against asthma,
allergies, prostate cancer, heart disease, and -- the latest -- colon cancer. So grab
a bushel before the best of fall's crop is gone. Then get cooking! Try our Cinnamon
Apple Sauté recipe.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can
make your RealAge as much as 4 years younger.
References: The effects of quercetin on SW480 human colon carcinoma cells: a proteomic study. Mouat, M. F.,
Kolli, K., Orlando, R., Hargrove, J. L., Grider, A., Nutrition Journal 2005 Mar 4;4:11.

More about this Tip: Here's what's so great about quercetin: It's believed to work
as an anti-inflammatory, antiallergen, and antihistamine, as well as an antioxidant,
which means it gobbles up free radicals before they can cause cell damage.
Apples (especially the peels) are a primo source of quercetin, as are onions, green
tea, kale, and broccoli -- all foods that are good for you in many other ways, too.

Now a new study suggests that quercetin changes the way colon tissue lives and
grows, right down to the cellular level. Quercetin amps up the amount of a protein
in colon cells that protects against cancer and decreases the amounts of three
other proteins that promote tumor growth. That's a lot of colon protection wrapped
up in a tiny molecular package.

So make holiday get-togethers as healthful as you can by adding apple-studded

recipes to the menu. No one will ever guess you're serving health food.

8. Shake That Cinnamon Shaker

Greet holiday guests with a fragrant mug of hot cider spiced with cinnamon and
cloves. It will do more than warm them up.

Cinnamon and cloves are irresistible flavorings, but they aren't just treats for your
tastebuds. They also provide powerful health benefits, like helping the body
process blood glucose -- essential to avoiding diabetes. Keep both spices handy
for baking, hot drinks, and savory dishes. Cooking with them is as easy as apple
pie.

RealAge Benefit: Actively patrolling your health can make your RealAge as much
as 12 years younger.

References: Activation of insulin-like activity of proanthocyanidins from cinnamon. Lampke, S.M., Pavlovich, J.,
Polansky, M.M., Anderson, R.A., Graves, D. Experimental Biology 2006 Conference. Tuesday, April 4, 2006.

Insulin and cinnamon polyphenols increase the amount of insulin receptor beta, glucose transporter 4, and anti-
inflammatory protein tristetraprolin in mouse 3T3-L1 adipocytes. Cao, H., Polansky, M.M., Blackshear, P.J., Anderson,
R.A. Experimental Biology 2006 Conference. Tuesday, April 4, 2006.

Cloves improve glucose, cholesterol and triglycerides of people with type 2 diabetes mellitus. Khan, A., Qadir, S.S.,
Khattak, K.N., Anderson, R.A. Experimental Biology 2006 Conference. Tuesday, April 4, 2006.

More about this Tip: Cinnamon is well known as a stellar antioxidant and a potent
germ-killer, and there's a growing body of evidence that shows that a substance in
the spice turns on insulin receptors to help the body use glucose. Which is a good
thing, because too much glucose in the bloodstream is tough on your organs and a
marker of diabetes. Cloves appear to have a similar effect.

So don't save these spices for holiday cooking. You can use cinnamon liberally, but
cloves -- ground or whole -- really pack a flavor punch and take a lighter hand. For
ways to get more of these good-for-you spices into your everyday life, try these
tips:
 • Sprinkle both on fresh apple slices and poached pears.
• Add cinnamon and cloves to crockpot dishes for an Indian-inspired
flavor twist.
• Add ground cloves to stuffing recipes.
• Use a cinnamon stick to stir your tea, hot chocolate, or warm
soymilk.
• Sprinkle both spices into muffin batters and on whole-wheat toast.
• Keep a cinnamon shaker next to the salt and pepper on the table
and experiment.

• Push whole cloves into an onion and place it in turkey or chicken

cavities for flavorful roasting.

9. Undo Belly Bulge with Vitamin C

Haven't seen your waistline in a few years? Eat more oranges.

Here's why. Apple-shaped people (who carry extra pounds around their middles)
are at higher risk of obesity, heart disease, and diabetes. All of these drain the
body's stores of vitamin C. Why? This antioxidant helps fight the cellular damage
that comes with these problems. So help your body help you by packing in more
oranges, papayas, bell peppers, and other C-rich fruits and veggies. It's the new
way to eat skinny.

RealAge Benefit: Getting 1,200 milligrams of vitamin C per day from food and
supplements can make your RealAge as much as 1 year younger.

References: Plasma ascorbic acid concentrations and fat distribution in 19,068 British men and women in the
European Prospective Investigation into Cancer and Nutrition Norfolk cohort study. Canoy, D., Wareham, N., Welch,
A., Bingham, S., Luben, R., Day, N., Khaw, K. T., The American Journal of Clinical Nutrition 2005 Dec;82(6):1203-
1209.

More about this Tip: Ever see a rusty pipe? That same process -- called oxidation
-- goes on in your insides, but in this case, it damages cells, not metal. Conditions
like obesity, heart disease, and diabetes accelerate the process, "rusting" cells
throughout your body, including those lining your blood vessels. And the thicker
you are around the middle, the more "rusty" you're likely to be.

The best solution for reducing this damage is to lose weight -- especially around
your middle. But losing belly bulge is easier said than done.

Now researchers have discovered that hourglass-shaped people have higher

blood levels of vitamin C than apple-shaped people. They aren't sure why, but
they're investigating some likely theories. One is that men and women who have a
low waist-to-hip ratio may eat lots of vitamin C-rich fruits and veggies and take
vitamins. A second possibility is that those shaped like an hourglass are healthier
and not as likely as their apple-shaped peers to be obese or have ailments like
heart disease and diabetes that "rust" tissues and gobble up vitamin C.

Megadosing on vitamin C won't make you slim, but eating a low-fat, high fiber diet
that includes lots of C-rich produce may not only help protect your body from
excessive cell damage, but also give you a good shot at getting -- and keeping -- a
svelte figure.

10. All About YOU: A Test for Your Lungs

You can do this easy test in just a minute to find out how healthy your lungs are.

Here it is: Briskly run up two flights of stairs or walk 6 blocks without stopping.
That's it. If you can do either one without pausing to rest, your lungs are probably
in pretty good shape. If you don't pass, see your healthcare provider for a checkup.
(If you have a medical condition, don't do the test without clearing it with your doc
first.)

RealAge Benefit: Actively patrolling your health can make your RealAge as much
as 12 years younger.

References: YOU: The Owner's Manual. Roizen, M. F., Oz, M. C., New York: HarperCollins, 2005.
More about this Tip: One of the major warnings of decreased lung function is a
sharp change in your ability to complete the test, from being able to walk the
blocks or run up the stairs easily to suddenly having a lot of trouble. The reason?
When you exercise over a compact period of time, shortness of breath means all
your organs feel deprived of oyxgen, and that some of them might not be getting
enough.

A lack of air can mean many things, so see your healthcare provider to diagnose
the cause. It may just mean you are totally out of shape. It also could be a problem
that doesn't start and stop with your lungs. If your heart isn't working properly, it
can't pump blood forward, meaning that some blood can back up into your lungs --
making tissues soggy when they should be dry and fluffy instead. And that means
they can no longer exchange air. In many cases, when you feel shortness of
breath, the solution is to find out and address what's wrong with the heart so it can
help with moving blood out of the lungs properly.

11. Wake Up and Smell the Peppermint

Feel like you're in a food coma after a week of Thanksgiving leftovers? Get a whiff
of this.

The scent of peppermint is like a drill sergeant, telling your brain to "Wake up and
focus!" New research shows that you pay better attention to dull-but-must-do jobs
when this scent is around. So the next time you're mentally sluggish, grab a candy
cane, chew a stick of peppermint gum, or inhale the scent of mint-infused oil, and
then listen to your brain say, "Can do!"

RealAge Benefit: Actively patrolling your health can make your RealAge as much
as 12 years younger.

References: Improved performance on clerical tasks associated with administration of peppermint odor. Barker,
S., Grayhem, P., Koon, J., Perkins, J., Whalen, A., Raudenbush, B., Perceptual and Motor Skills 2003 Dec;97(3 Pt
1):1007-1010.

More about this Tip: Science has confirmed it: When there's a hint of mint wafting
through the room, workers perform better on jobs that demand accuracy. In a
study, participants made fewer typing mistakes and alphabetized things faster
when under the influence of peppermint's aroma compared to tasks performed in a
scent-free zone.

Using a scent for therapeutic purposes -- whether to boost your attention to detail,
soothe your psyche, or help you lose weight -- is what aromatherapy's all about. It
typically involves either inhaling the fragrance of scent-infused oils or applying
diluted versions to the skin.

The premise? Some scents stimulate brain activity that produces biological
responses such as relaxation or mental clarity. Until recently, evidence supporting
aromatherapy has been largely anecdotal. But more and more research now
suggests that aromatherapy may have real psychological and medical benefits.

Learn what supporters and detractors of aromatherapy have to say in this recent
news article.

12. One of These a Day Keeps Colds Away

'Tis the season. The season for the common cold -- that unwelcome guest in the
midst of the festivities.

But you don't have to let sniffles spoil your holiday fun. Adding a little sweat to your
day may help keep colds away. A new study shows that a 45-minute workout each
day, 5 days a week, lowers the risk of catching a cold. And the longer you stick with
a regular exercise program, the better the benefits. So dust off your walking shoes
and start building up your immunity.

RealAge Benefit: Protecting your immune system can make your RealAge as
much as 6 years younger.

References: Moderate-intensity exercise reduces the incidence of colds among postmenopausal women.
Chubak, J., McTiernan, A., Sorensen, B., Wener, M. H., Yasui, Y., Velasquez, M., Wood, B., Rajan, K. B., Wetmore, C.
M., Potter, J. D., Ulrich, C. M., American Journal of Medicine 2006 Nov;119(11):937-942.

More about this Tip: Past research has hinted that moderately intense activity is
an immunity booster, but those studies were too short to be convincing. More
recently, and for the first time, researchers took the long view and studied two
groups of women -- one basically sedentary and one not -- for a year. And the
results are truly motivating: Overweight couch potatoes who started exercising and
stuck fairly close to their five-times-a-week workout program had a definite cold-
fighting edge over a similar group of women whose regular exercise consisted of
just a weekly stretching routine.

You may already be enjoying the benefits of a revved-up immune system if you are
a regular exerciser. If not, get crackin'. You'll enjoy knowing that your sweat is
helping ensure that you won't be sidelined by sniffles and sneezes during next
year's holiday fun.

13. Plum Crazy

Go a little plum crazy in the morning for a big antioxidant boost.

Plum pancakes? It may sound peculiar, but plums are a rewarding addition to your
breakfast choices. Berries may boast the most antioxidant power, but plums win
hands down over grapefruit, oranges, and even purple grapes. Toss a handful
of dried plums onto your cereal or into your pancake batter before cooking and
enjoy with a glass of orange juice. The vitamin C in the juice will help you
absorb the iron in the plums. Find delicious plum and berry recipes with RealAge
Smart Search.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can
make your RealAge as much as 4 years younger.

References: Phenolic acids in berries, fruits, and beverages. Mattila, P., Hellström, J., Törrönen, R., Journal of
Agricultural and Food Chemistry 2006 Sep 20;54(19):7193-7199.

More about this Tip: After berries, plums are one of the fruits that have the
highest levels of antioxidants -- about 23 milligrams (mg) per half cup. A half cup of
cherries serves up the same amount. And plums offer up additional nutrients, such
as potassium, magnesium, iron, fiber, and vitamin A.

Your body uses antioxidants to neutralize nasty molecules that contribute to aging
and chronic diseases, such as diabetes, cancer, and heart disease. You can get
antioxidants from a variety of fruits, vegetables, beverages, and even dark
chocolate. In this study, coffee and black and green teas also were found to have
high levels of antioxidants.

14. Your Need for Seeds

Sesame seeds aren't just for the birds. They help fight high cholesterol, too.

Tiny. Rich. Nutty. Birds love 'em. People, too. But many people don't know about
their one-two nutritional punch: (1) Sesame seeds lower cholesterol by keeping
your intestines from absorbing the stuff. (2) The seeds contain a powerful
antioxidant that may play a role in blocking cancer. Sprinkle them liberally over
steamed veggies, salads, and stir-fries.

RealAge Benefit: Getting the right amount of antioxidants through diet or

supplements can make your RealAge 6 years younger.

References: Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal
women. Wu, W. H., Kang, Y. P., Wang, N. H., Jou, H. J., Wang, T. A., Journal of Nutrition 2006 May;136(5):1270-1275.

More about this Tip: Although the cholesterol-lowering effects of sesame seeds
are similar to those of flaxseed, flaxseed oil lacks an antioxidant known as lignan,
which is found in both sesame seeds and sesame oil. In a study that showed
sesame's anticholesterol power, the high-fiber seeds were part of people's daily
diet.

But that doesn't mean you need to start buying sesame seeds by the pound. You
also can cook with the oil and experiment with tahini, a paste made from sesame
seeds (it's found in the ethnic-food section in many groceries) that's delicious
mixed into salad dressings, pasta dishes, rice, and Asian noodles. Then there's
hummus, a chickpea puree that's made with tahini. It's great when spread on pita
bread and whole-wheat crackers or used as a dip for fresh vegetables. And don't
forget sesame bagels, sesame biscotti, and sesame chicken salad.

15. A Fatty Snack That's Not a No-No

Can a snack that's 70 percent fat be good for you? Yes, if it's cashews.

Everyone's favorite nut improves baroreflex sensitivity. That's a fancy way of

saying that when your blood pressure rises, cashews tell your heart to calm down,
among other cardio benefits. So at upcoming holiday parties, don't feel guilty about
picking all the cashews out of the mixed nuts -- you're just eating healthfully!

RealAge Benefit: Eating a low-fat diet -- and eating healthful unsaturated fats
when you do eat fat -- can make your RealAge as much as 6 years younger.

References: Modulation of baroreflex sensitivity by walnuts versus cashew nuts in subjects with metabolic
syndrome. Schutte, A. E., Van Rooyen, J. M., Huisman, H. W., Mukuddem-Petersen, J., Oosthuizen, W., Hanekom, S.
M., Jerling, J. C., American Journal of Hypertension 2006 Jun;19(6):629-636.

More about this Tip: Definitely consider adding a can of cashews to your snack
options. They are a source not only of heart-healthy good fats but also of
magnesium, potassium, protein, fiber, and other nutritional goodies. Just keep in
mind that, like all nuts, they're high in calories -- about 175 per quarter cup (a small
fistful). So don't add them to your daily diet; substitute them for something you'd
normally eat that has a similar number of calories. And when those sugary
vending-machine goodies tempt you in the afternoon, reach for cashews instead.
Keep a stash (unsalted, please) in your office. Afraid you'll eat the whole can?
Divide it into small portions and munch one serving a day.

By the way, according to researchers, it was cashews specifically -- not nuts in

general -- that had this baroreflex sensitivity effect, even though nuts, overall, now
rate as health foods. Study participants got about 20 percent of their daily calories
from cashews -- which is a lot. But the cardiovascular benefits of adding nuts to
your diet can start with just a serving a day -- a modest handful.

16. All About YOU: On the Move and In the Mood

Is something slowing down your sex life?

One episode of sex lasting 20 to 30 minutes can burn 300 calories -- the equivalent
of running 3 miles. But the usual episode of 2 to 6 minutes uses only 25 calories (a
quarter of a mile). If you cannot walk up and down two flights of stairs without
stopping, it's a sign that you've got a problem that most likely will affect your sex
life. Get fitter -- and friskier -- with fast walks, daily swims, and other on-the-move
activities.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9

years younger.

References: YOU: The Owner's Manual. Roizen, M. F., Oz, M. C., New York: HarperCollins, 2005.
More about this Tip: Maintaining the health of your sex organs not only ensures
longevity but also supports a rich and fulfilling life. Above all, the most important
thing you can do is follow the RealAge guidelines for decreasing arterial aging:
Exercise regularly, eat a heart-healthy diet, and reduce stress. That will ensure a
clear and well-flowing vascular system that promotes blood circulation to every part
of your body -- including your love muscles. In fact, maintaining good blood flow is
one of the best ways to make sure erectile dysfunction isn't inevitable as you age.

Just a few simple changes may be all that's needed to keep your sex organs in tip-
top condition.

17. Liquid Dieting

About half of the excess calories we consume come from liquids. Trying to cut
back? These are your five best to worst choices.

1) Water -- it hydrates better than anything; 2) unsweetened tea or coffee; 3)

nonfat/low-fat soymilk or cow's milk -- they're fairly low-cal and provide some great
nutrients; 4) no-cal beverages (think Crystal Light), then nutritionally rich juices
(like orange juice -- but stick to one a day); 5) The worst? The usual suspects --
sugary drinks (sodas, punches) with no nutritional value. What about slushies,
smoothies, and shakes? Consider them a meal.

RealAge Benefit: Maintaining your weight and body mass index at a desirable
level can make your RealAge as much as 6 years younger.

References: A new proposed guidance system for beverage consumption in the United States. Popkin, B. M.,
Armstrong, L. E., Bray, G. M., Caballero, B., Frei, B., Willett, W. C., American Journal of Clinical Nutrition 2006
Mar;83(3):529-542.

More about this Tip: On average, Americans consume 150 to 300 more calories
per day than they did 20 years ago, with half coming from sugary beverages. So if
you're trying to count calories and slim down, be mindful of what you drink.

The big problem with sweet liquids is that they don't fill you up the way solid food
does. You can drink a couple cans of sweetened soda, to the tune of 150 calories a
pop, but they won't curb your appetite. You'll be hungry for your next meal and
probably won't eat less to compensate for the 300 extra cola calories you downed.
And if the sodas were sweetened with high-fructose corn syrup (HFCS) -- the latest
bad boy on nutrition labels -- not only will they fail to fill you up, but also they'll
make you hungrier than you were before.

Drinks made with sugar substitutes aren't a magical elixir, either. According to
research, those beverages also may increase your appetite, particularly for sweet
things, leading you to overeat later.

H20, on the other hand, may actually do the opposite -- a glass before meals can
help keep you from overeating. So grab yourself a tall drink of water.

18. Feeling Wimpy?

Finding it harder to do what you once did easily? Check your multivitamin.

If your arms start to feel like wet noodles after carrying groceries, pushing the
vacuum, or doing a normal workout, you may be low on magnesium. Your muscles
require this mineral to function properly, yet two-thirds of us don't get enough. Meet
your daily intake with whole grains, nuts, leafy greens, and a multivitamin/mineral
supplement that includes magnesium. More findings about magnesium . . .

RealAge Benefit: Getting enough magnesium (400 milligrams per day for women,
333 milligrams for men) can make your RealAge as much as 0.9 years younger.

References: Magnesium and muscle performance in older persons: the InCHIANTI study. Dominguez, L. J.,
Barbagallo, M., Lauretani, F., Bandinelli, S., Bos, A., Corsi, A. M., Simonsick, E. M., Ferrucci, L., American Journal of
Clinical Nutrition 2006 Aug;84(2):419-426.

More about this Tip: Your body needs magnesium to power your muscles (and
your heart, nerves, and bones, too) and when you don't have enough, it shows. In
one study, older adults who had the lowest magnesium levels also did the worst on
strength tests, a risky combination that invites accidents and threatens the heart.
The reason? Without enough magnesium, your body struggles to carry out
physical tasks, which pushes up your heart rate and can leave you gasping for
oxygen. Gaps in your diet are largely to blame.

Here's what you can do about it: On your next trip to the supermarket, fill your
basket with bran or shredded wheat cereal, brown rice, nuts, whole-grain breads,
and leafy greens -- all are rich in magnesium. And to back up your improved diet,
take a daily multivitamin/mineral supplement that contains at least 100 milligrams
of magnesium.

19. All About YOU: How to Eat More and Weigh Less

Want to lose a few before the upcoming holidays? Fill up with fiber.

It's no news that boosting your fiber intake is good for your health. But boosting it
at breakfast may be the key to staying lean, say RealAge doctors Michael Roizen
and Mehmet Oz. In their new-this-week book, YOU: On a Diet, they suggest
putting fiber-rich foods like oatmeal, whole-grain toast, or a veggie-packed omelet
on your morning menu to curb afternoon binging on Cheetos or cookies. That's
because fiber acts like a speed bump in your gastrointestinal tract, slowing
everything way down, so you stay fuller longer.

This is one way you can use your body chemistry, not willpower, to curb cravings
and get to your ideal body size. Learn other science-based strategies like this from
Roizen and Oz's YOU: On a Diet plan.

RealAge Benefit: Eating 25 grams (make that 38 grams if you're a man under 50)
of fiber per day makes your RealAge 2.5 years younger than eating 12 grams of
fiber per day.

References: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.
More about this Tip: Believe it or not, enjoying a fiberful diet -- especially at
breakfast -- can reduce your calorie intake for up to 18 hours a day. And it helps
control blood sugar and lower insulin levels. Although you should aim for 25 to 30
grams of fiber a day, avoid adding it all at once or you'll produce more gas than a
Saudi oil field, say the doctors. Start with an additional 1 to 2 grams of dietary fiber
-- the amount in a slice of whole-grain bread or 1/2 cup of green beans -- at and
between meals and slowly increase from there.

20. Power Couple: Calcium and Vitamin D

Don't play favorites with this pair. Invite them both to your supplement party.

When calcium and vitamin D get together, their powers multiply. Not only do they
help build your bones and boost your immune system function, but, according to
new research, they also help ward off type 2 diabetes. Research shows you'll be a
whopping 33 percent less likely to develop the condition if you get at least 1,200
milligrams (mg) of calcium and 800 international units (IU) of vitamin D per day
compared to an intake of only 600 mg of calcium and less than 400 IU of vitamin D
daily.

RealAge Benefit: Consuming 1,200 milligrams of calcium per day can make your
RealAge as much as 1.3 years younger.

References: Vitamin D and calcium intake in relation to type 2 diabetes in women. Pittas, A. G., Dawson-
Hughes, B., Li, T., Van Dam, R. M., Willett, W. C., Manson, J. E., Hu, F. B., Diabetes Care 2006 Mar;29(3):650-656.

More about this Tip: Although it's best to get many nutrients from food, the study
showed that getting vitamin D and calcium from supplements -- not dietary sources
-- was associated with a lower diabetes risk. It's difficult to get enough vitamin D
and calcium from food, anyway -- especially vitamin D -- so make sure your
supplement includes both. It's particularly important during the shorter winter days
when you may get little sunlight, which helps your body manufacture vitamin D.

The RealAge Optimum (RAO) dose of vitamin D is 400 IU per day for people under
age 70 and 600 IU per day for people over age 70. But the upper intake level is
2,000 IU -- meaning anything up to that level is generally considered safe.

21. Running on Empty

The best antidote for an afternoon slump is a cold energy drink, right? Not so fast.

You may be so tired that you could fall asleep right here, right now, on your
keyboard. But before you pop open another energy drink, read the list of
ingredients on the label. Some so-called "energy" drinks are high in sugar and low
in caffeine, a combination that, according to research, could actually have you
crashing even harder about 70 to 80 minutes later. A better remedy: a cup of coffee
(not decaf) or a 20-minute nap. You'll feel like a new person.

RealAge Benefit: Actively patrolling your health can make your RealAge as much
as 12 years younger.

References: A high sugar content, low caffeine drink does not alleviate sleepiness but may worsen it. Anderson,
C., Horne, J. A., Human Psychopharmacology 2006 Jul;21(5):299-303.

More about this Tip: High-sugar drinks make your blood glucose rise -- and fast.
Your body's response? Pump out massive amounts of insulin to handle the load.
Your system metabolizes all that sugar just as quickly as it entered your system,
leading to a big drop in blood glucose about 70 to 80 minutes after you consumed
the beverage. Essentially, you crash -- hard. In fact, you'll feel worse than you did
before you had the drink, and you'll probably be mentally slower. That's what
happened to a small group of sleep-deprived people who performed a computer
test to determine their reaction times after drinking a high-sugar, low-caffeine
energy drink. Participants performed much worse on the test 70 to 80 minutes after
consuming the drink than they did just 10 or 20 minutes after downing it. In other
words, they were bum-rushed by the sugar. Power up with a nap, a walk, or a cup
of joe instead.

22. Oh My, Omega!

Imagine forgetting where the bathroom is. Alzheimer's can do that. Fish may
prevent it.

In case you need reminding, fish is amazing stuff. Eating it once a week can cut
your risk of Alzheimer's disease by 60 percent! Simply choose seafood rich in
omega-3s, such as salmon, cod, haddock, and flounder. Although walnuts, canola
oil, flaxseeds, and soybeans are other omega-3 options, finned food is the
supreme source.

RealAge Benefit: Eating at least 1 serving of fish per week can make your
RealAge up to 2.7 years younger.

References: Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Morris, M. C.,
Evans, D. A., Bienias, J. L., Tangney, C. C., Bennett, D. A., Wilson, R. S., Aggarwal, N., Schneider, J., Archives of
Neurology 2003 Jul;60(7):940-946.

More about this Tip: Not a fish eater but wish you were? Start with flounder or
salmon -- and let a restaurant prepare it. Tastes and textures vary greatly,
depending on whether fish is grilled, baked, or served sushi style, so you may find
some preparations you like. If not, omega-3 fatty acids also come in capsule form,
even though it's generally better to get any nutrient from food. If you do choose to
take capsules, discuss it with your doctor first.

A tip for those who frequently eat fish: Choosing the right kind can limit your intake
of mercury, a harmful toxin that certain species of fish (long-lived tuna, for one)
easily accumulate from the environment. Fortunately, some of the fish that are
highest in omega-3s are lowest in mercury, including salmon, pollock, pickled
herring, and cod -- and of this group, salmon has the most omega-3 fatty acids and
the least mercury. Also good to know: Canned light tuna is generally lower in
mercury than fresh tuna.