Super Food Facts

Fish live in waters rich with minerals, such as iodine.

Kelp contains potassium, iodine, protein, magnesium, and other minerals. Kelp has higher mineral levels than most land vegetables. It’s also rich in the omega-3 fatty acid.

Mushrooms grow in beds of organic matter without the use of any pesticides. They are rich in iron and protein.  Mushrooms boost your immune system and prevent infections. Research is finding that mushroom compounds can fight diseases such as breast cancer.

Coconut may lower the risk of heart disease, and coconut oil helps your immune system fight bacterial and viral infections.

Watercress contains more iron than spinach. Watercress can battle breast and lung cancers. Eating just three ounces a day boosts your levels of certain antioxidants by 100 percent.

Blueberries have high levels of antioxidants, they counteract inflammation and insulin sensitivity. Wild mulberries, huckleberries and blackberries, have a higher antioxidant content than cultivated berries.

Wild Rice is rich in protein, fiber and B vitamins.

Wild Game Animals deer, elk, wild boar and other wild animals have fewer calories, less saturated and total fat, and even lower levels of cholesterol. They are free of hormones, antibiotics and even the antibiotic-resistant bacteria.

Maple Syrup should be substituted for sugar. Use a small amount of maple syrup to sweeten your coffee, baked goods, or oatmeal. More than 50 compounds in maple syrup are known to battle cancer and heart disease.

Honey is full of living hormone-like qualities, rich in antioxidants and is often used as an antiseptic treatment on wounds. Honey may stop the growth of breast, prostate and endometrial cancers. Honey also has a low glycemic index, so using it to sweeten tea or coffee won’t lead to energy-busting blood sugar drops later in the day. The best honey is raw, from a local honey farmer.

Cook Healthy:

Exercise to Win

Health experts recommend that children 6 and older get 60 minutes of exercise a day. Only one-third of American kids get enough exercise daily.

Many schools, for economic reasons, do not have any physical education classes. Parents need to find more options for kids to exercise after school.

Studies have measured how far and how fast boys and girls of various ages run in 5 to 15 minutes. Today’s kids are about 15 percent less fit than their parents were at their age.

Obesity plays a role, it is harder to run or do any aerobic exercise when kids are overweight. Kids spend too much time watching television and playing video games.

Overall fitness is poor in adults and even worse in children. Together adults and children must start making more time to exercise each day to win the fight against obesity.

Exercise To Increase Your Energy

Exercising with my video allows me to stay flexible.  It is critical to have good balance with most outdoor activities.  When I sail in San Francisco Bay safety is most important.  Being in good health allows me to participate in fun outdoor activities, which creates a healthy body and mind.  When you exercise outdoors you will enjoy nature in all its glory.

Each person should remember that it is often the case that you are not only responsible for yourself, you also have others who depend on you as well.  Take charge of your lifestyle.  It is in everyone’s interest to keep your body healthy.

“The Perfect Little Body Workout” will help you stay independent by improving and maintaining your overall physical strength. Exercise will enable you to do all those things you want to do by increasing your energy level.

You will be less prone to falling down and breaking bones because exercise will improve your sense of balance. It will also help keep your weight under control. With exercise you have less risk of developing diabetes, heart disease, and osteoporosis.

People who exercise are often happier and less depressed. Exercise will boost your confidence and can put you in touch with other people which will help improve your social life.

“Perfect Little Body Workout” Video DVD and Digital Download Now Available

Per your request, my exercise video is now available in DVD and digital download format. To purchase a DVD or digital copy click on the “buy now” button at:

The Perfect Little Body Workout Exercise Video starts out with a warm up and goes into 30 minutes of low impact aerobic exercises. These exercises have been approved by members of the LPA Medical Advisory Board.

I created the video to have different levels of exercises for an enjoyable challenge. Many people have lost weight using the video. The exercises strengthens the back muscles which may prevent back pain.

DVD promo video for “The Perfect Little Body Workout”

Children and young teens are also using the video to workout. I suggest each person pace themselves with every exercise. They should not push themselves when just starting to workout on a regular schedule.

Eating the Right Fats

Fat provides around 34% of the energy your body needs to function during the day and help you digest and absorb important vitamins. The key is eating the right fats and balancing them appropriately. We need at least 10% of our calories to come from fat.

Monounsaturated fats are in olives, avocados and nuts. Polyunsaturated fats omega-3 foods are salmon and walnuts.

For breakfast, add flaxseed to oatmeal for an omega-3 boost. For lunch, add a salad or sandwich with avocado. For dinner, try salmon a healthy fat source.

Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries.

Raw almonds, hazel nuts, peanuts, Brazil nuts, walnuts and cashews can reduce the risk of heart disease.  All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less.

Nuts may help reduce LDL cholesterol which has a heart-protective effect. Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food.

Yummy Recipes:

Benefits of Exercise

People who exercise regularly with the Perfect Little Body Workout video will receive a positive boost in their mood and have lower feelings of depression.

One benefit to regular physical activity is improved self-esteem. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.

Endorphins also trigger a positive feeling in the body. This feeling often follows a workout. A positive and energizing outlook on life can also accompany that feeling.

Video promo for “The Perfect Little Body Workout”

Regular exercise has been proven to:

Reduce stress

Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep

Reaching Your Goals

Most people of short stature suffer from back pain at some time.  Back pain may increase if you experience a stressful job, anxiety, being overweight, getting older and the lack of proper exercise.

Each person should understand their own physical limitations.  If possible everyone should try to avoid a sedentary lifestyle.  Just start moving more, and get outside if possible.

Understand your own personal physical potential.  Learning what is possible will help you set goals.  By establishing a regular exercise time, exercise becomes easier.

Living healthy, eating right and exercising properly will help decrease your back pain. Reaching your goals creates a happier lifestyle.