Being Pro Active with Cancer

Yesterday the news world was a buzz with the announcement by Angelia Jolie that she had a “pro active” double mastectomy in the hopes that it will prevent her from getting breast cancer in the future. There are a lot of talking point to this as well as both sides being Pros and Cons.

I don’t want to add too much to this already highly visible story but I can’t help but wonder what was going on in her mind.  To go to such lengths with only the knowledge that her mother had a mutation of a gene that has shown high propensity to contribute to breast cancer.

Here is a list of things that cross my mind based on my research on the body and homeostasis which we all should try to understand. http://en.wikipedia.org/wiki/Homeostasis

1. Just because a relative has had cancer doesn’t mean you will. Doctors…especially the ones involved in cancer research and who get paid by the cancer research money love to tell us about the trends and how we all need to go to the doctor more regularly with fear of cancer. The only purpose for this is money! If you don’t believe me then why are these doctors not taking any time to learn about the many proven methods of avoiding cancer and beating it that have nothing to with drugs, surgery or money?

2. The human body is an amazing system of complex technology that we still know very little about. What we do know is that there are many factors that contribute to dis-ease and not just one gene that may or may not be present in our ancestors.

3. The immune system plays a vital role in the ability for the body to fight off the bad stuff and keep us healthy. The immune system is highly complex and I have for years been telling everyone I know to read Bruce Lipton’s book titled The Biology of belief. FACT: Our belief system has a huge role in our body’s health and how it functions. Each cell is a city within itself and it hears all our inner chatter and subconscious thoughts. There are many reasons why we get sick not just because someone with the flu coughs near us. Internal guilt from a tumultuous childhood. Child abuse, visual stimuli from being in a war. Spiritual influences and karmic inheritances as well.

4. It is a concern when woman will now want to go have their genes tested to see if they MAY have a propensity towards cancer. Ms. Jolie’s situation is not relevant to 99% of the woman in America. Why? because 99% of woman do not have the BRCA1 or the BRCA2 gene for that matter. Further, the insurance companies will love you to spend the money on gene testing…now they have a reason to deny you coverage. Yes TRUE!  The shear ignorance of understanding how the body and mind are linked is a common one. Once you place that idea in your mind, you are doomed. FACT: We all have the potential to get cancer. So why would you want to reinforce the thoughts of you getting it? If you do, you will certainly INCREASE your likelihoods of getting it. With the gene or without the gene, it’s up to you to decide what you want to focus your thoughts on.

5. Prevention is one thing, but to take such drastic steps with no real evidence of that malaise being present, but rather just being a possibility is just foolish. Goes to show there are many people with more money that brains. Additionally, the idea that your money can buy you a longer life is foolish. These people do not understand that you can’t cheat death. You may prolong your time here for a while, but when it’s your time, it’s your time, and who are we to argue with God? We may not understand why someone close to us dies, or when we get sick and are told we will surely die, but that doesn’t mean your money can buy you out of it. I agree with fighting to stay alive as long as possible, but to think you can completely alter your body and it’s pharmacology with no downside, is foolish.

Acceptance is hard for people and I suspect that Angelina Jolie loves her life and just wants it to last as long as possible.

Technology = No Privacy

Have you ever taken the time to read the privacy statement of the sites you visit online? Below are just a few of the very basic details you will find within these statements. I think they should be required to title it the NON-PRIVACY STATEMENT.

Information THEY Collect

• Contact information, such as your name, address, telephone number, and email address
• Login and access credentials (such as username and password)
• Payment information, such as your payment card number and expiration date.
• Date of birth.
• The geolocation of your device (such as if you opt to use the “Find Near Me” feature of the mobile-optimized portion of our websites or our Mobile Applications).
• Social media IDs, such as for Facebook or Twitter
• Personal information you submit in connection with a job application on the Career Websites, such as your name, contact information, Social Security Number, date of birth, employment status, employment history, education information, references, résumé, immigration status and ability to work legally in the United States, driver license information, personal or family employment, criminal record.

Information THEY Collect by Automated Means

When you use most websites, they may collect certain information by automated means, using technologies such as cookies, Web server logs, Web beacons and JavaScript.

Cookies are files that websites send to your computer or other Internet-connected device to uniquely identify your browser or to store information or settings on your device. The Site may use HTTP cookies, HTML5 cookies, Flash cookies and other types of local storage (such as browser-based or plugin-based local storage). Your browser may tell you how to be notified when you receive certain types of cookies and how to restrict or disable certain cookies. You also may be able to delete your Flash cookies or adjust your Flash cookie settings by visiting the Adobe Flash Website Storage Settings Panel and Global Storage Settings Panel. Please note, however, that without cookies you may not be able to use all of the features of their Site or other websites and online services.

In conjunction with the gathering of information through cookies, many Web servers may log information such as your device type, operating system type, browser type, domain, and other system settings, as well as the language your system uses and the country and time zone where your device is located. The Web server logs also may record information such as the address of the Web page that referred you to the Site and the IP address of the device you use to connect to the Internet. They also may log information about your interaction with the Site, such as which pages you visit. To control which Web servers collect information by automated means, they may place tags on the Web pages called “Web beacons,” which are small files that link Web pages to particular Web servers and their cookies. They also may send instructions to your device using JavaScript or other computer languages to gather the sorts of information described above and other details your interactions with the Site.

They most certainly will use third-party Web analytics services on the Site, such as those of Google Analytics. These service providers use the technology described above to help analyze how users use the Site. The information collected by the technology (including your IP address) will be disclosed to these service providers, who use the information to evaluate your use of the Site.

They may use the information collected through automated means to provide a better tailored shopping experience and for market research, data analytics and system administration purposes, such as to determine whether you’ve visited them before or are new to the Site, and THEY WILL SAY for compliance with their legal obligations, policies and procedures, but it is to sell you shit!  They also may use your information to target custom content and ads to you on this and other websites, including as described in the Interest-Based Advertising section FINE PRINT.

Information Collected Automatically by the Mobile Applications

If you elect to install the Mobile Applications, the information they collect may include the following:

• Your geographic location
• Information about your use of the Mobile Applications
• The type of device you use and its operating system
• Identification details of your device (e.g., unique device identifier)
• IP address

This information will allow push notifications and other targeted marketing designed specifically for your shopping preferences such as special offers based upon areas in which you may be shopping, and shopping lists with specific items located for your convenience when you are shopping a particular stores, as well as for other in-store mapping and routing services. It also may be used for the other purposes specified in their specific Privacy Statement.
Information Collected Automatically by Store Wi-Fi

If you elect to use the free Store Wi-Fi, they will collect information such as the following:

• The URLs and content of the pages you visit on any website using your mobile device, and, on some websites, information you submit through online forms.
• The apps on your mobile device that use the Store Wi-Fi.
• Your geographic locations within a store and the surrounding area within the range of the Store Wi-Fi.
• How long you use the Store Wi-Fi at particular locations.
• The type of device you use and its operating system.
• Identification details of your device (e.g., unique device identifier and MAC address).
• Browser information and IP address.
• The address of the store where you use the Store Wi-Fi.

This information will allow targeted marketing designed specifically for your shopping preferences such as specific coupons based upon the sites and pages you visited, special offers based upon areas in which you may be shopping in the store, including competitive offers based upon other websites that you may be viewing, shopping lists with specific items located for your convenience when you are shopping a particular store, as well as for other in-store mapping and routing services. It also may be used for the other purposes specified in their own specific Privacy Statement.

Sharing of Information

THEY may share personal information they collect on the Site with certain service providers, some of whom may use the information for their own purposes. For example, (i) their websites may feature live chat functionality, and the information gathered in the chat feature may be collected by or shared with a provider such as LivePerson, whose privacy policies are available at www.liveperson.com/policies/privacy, (ii) information you submit on any Site in connection with a product review may be collected by or shared with a product review company such as Bazaarvoice, whose privacy policy is atwww.bazaarvoice.com/privacy-policy and who may publish the information in locations not affiliated with the store you shopped such as the website of the manufacturer of the product you review, and (iii) information submitted on their Careers Website is collected by or shared with the Careers Website providers.

They may disclose information about you (i) if required to do so by law, regulation or legal process, such as a court order or subpoena; (ii) in response to requests by government agencies, such as law enforcement authorities; or (iii) when we believe disclosure is necessary or appropriate to prevent physical, financial or other harm, injury or loss; (iv) in connection with an investigation of suspected or actual unlawful activity; or (v) to assist in collecting debt owed by you.

They reserve the right to transfer personal information they have about you in the event they sell or transfer all or a portion of their business or assets (including, without limitation, in the event of a reorganization, dissolution or liquidation). Should such a sale or transfer occur, they will use reasonable efforts to direct the transferee to use personal information you have provided to in a manner that is consistent with their Privacy Statement. Ya RIGHT SURE, because they really care about you!

So in a nutshell, the decision to be connected in this connected world means that you no longer have any privacy and all the data they collect about you, your device, where you go, and personal information such as your social security, drivers license, home address and more is for sale. So keep depositing those checks from your cell phone, because it’s easy, and keep doing your banking from your cell phone because it’s easy. But don’t be surprised when your identity is taken and your account is drained because you handed them the means by which to do it.

John Callahan

http://www.HowToSaveMoney360.com

Facebook supports mass consumption

America has become the nation of mass consumption. There are few places other than open nature where you are not tempted to buy and consume. Technology has only increased this problem with seemingly necessary applications sold to make our lives easier. I talk to people who are doing everything they can to stay away and remain immune to this, however, it’s getting more difficult to separate ourselves they say.

In late February 2013, Facebook announced partnerships with four companies that collect lucrative behavioral data, from store loyalty card transactions and customer e-mail lists to divorce and Web browsing records. Public records are a vast treasure trove of information that is analyzed to target you for purchases.

They include Acxiom, which aggregates data from a variety of sources, including financial services companies, court records and federal government documents; Datalogix, which claims to have a database on the spending habits of more than 100 million Americans in categories like fine jewelry, cough medicine and college tuition; and Epsilon, which also collects transaction data from retailers.

Acxiom and Datalogix are among nine companies that the Federal Trade Commission is investigating to see how they collect and use consumer data.

Facebook’s fourth partner is BlueKai, based in Cupertino, Calif., which creates tracking cookies for brands to monitor customers who visit their Web sites. That data can be used to show an advertisement when those users log on to Facebook.  “Our goal is to improve the relevance of ads people see on Facebook and the efficacy of marketing campaigns,” Gokul Rajaram, product director for ads at Facebook, said in a recent interview.

In announcing the partnerships, Facebook said it would allow, for example, a carmaker to customize an advertisement to users interested in a new car. The push to refine targeted advertising reflects the company’s need to increase its revenue. Its shares are worth far less than its ambitious initial public offering price of $38 a share last May, and Wall Street wants to see it take concrete steps to prove to advertisers that it can show the right promotions to the right users and turn them into customers.

The partnerships are part of a continuum of efforts by Facebook to hone targeted advertising. Last fall, it invited potential advertisers to provide the e-mail addresses of their customers; Facebook then found those customers among its users and showed them ads on behalf of the brands.

Invited to share email address! Seriously?

JackThreads, a members-only online men’s retailer, tried this tactic recently. Of the two million customer e-mails it had on file, Facebook found more than two-thirds of them on the social network, aided in part by the fact that JackThreads allows members to sign in using Facebook login credentials. Facebook then showed those customers ads for the items they had once eyed on the JackThreads site. The nudge seemed to get people to open up their pocketbooks. Sales increased 26 percent at JackThreads, according to AdParlor, an agency that buys the company’s advertisements on Facebook.

Targeted advertising bears important implications for consumers. It could mean seeing advertisements based not just on what they “like” on Facebook, but on what they eat for breakfast, whether they buy khakis or jeans and whether they are more likely to give their wives roses or tulips on their wedding anniversary. It means that even things people don’t reveal on Facebook may be discovered from their online and offline proclivities.

Facebook says that in devising targeted ads, no identifying information about users is shared with advertisers. REALLY? Seems to me that what we just read suggests that everything they do is open to be exploited! E-mail addresses and Facebook user names are encrypted and then matched. Users can opt out of seeing specific brand advertisements on their page, but we all know those settings change frequently without notice. In order to completely opt out of receiving any targeted messages you must visiting each third-party data partner’s Web site which in and of itself is a very daunting task.

Bottom line, as you consume in America, you will tempted to increase your consumption which keeps retailers happy. Anything you post or provide to any application, will be shared whether you like it, give consent or not.

John Callahan is committed to teaching people how to mitigate debt and minimize unnecessary purchases. He also teaches people how to control the sale when purchasing high ticket items.

Foreclosures finally dropping

Foreclosures are finally dropping

The number of homes lost to foreclosure is closing in on levels not seen since before the housing meltdown. CNN Money recently indicated that Foreclosure filings — including notices of default, scheduled auctions and bank repossessions — during the first quarter fell 23% from a year earlier, the lowest level since the second quarter of 2007.

 

Last month, banks repossessed just over 43,000 homes. In September 2010, repossessions topped 100,000 a month. For the past couple of years, foreclosures have been on the decline as homeowners seek alternatives like short sales, in which they sell their home for less than what they owe and the bank agrees to forgive the difference. The deals are preferred by the banks over foreclosures and have less of a negative impact on a consumer’s credit score. But now even the need to turn to short sales is waning.

 

Government initiatives, like the Home Affordable Modification Program and Home Affordable Refinance Program, have helped millions of borrowers avoid foreclosure. And last spring, under a $25 billion settlement deal with state and federal officials, the nation’s largest mortgage lenders agreed to help struggling borrowers by lowering their mortgage rates, reducing their principal and other fixes. Here at 360 Group, we’ve seen little in the way expedited actions. Instead we have seen an increase in the Change of Servicers, which enables the banks to stall for more time before ruling on a modification. Often they change servicer’s to get people to just give up because the entire process of modification or short sale has to start all over with the new servicer.

 

A larger percentage of the nation’s foreclosure activity is occurring in areas suffering from severe economic problems, such as “Rust Belt” cities like Rockford, Ill. and Chicago, not in the recently-developed, mid-to-upper class neighborhoods of California. Further, many of the people who lose their homes now are dealing with a layoff or personal issue, such as a divorce, illness or death in the family. These people with legitimate hardships are the ones that should be helped.

 

There are some states that are still struggling with a backlog of foreclosures like Florida, Illinois and Georgia, all states where courts oversee the foreclosure process. Florida had more than twice as many bank repossessions as any other state in March — nearly 7,600. Illinois, with more than 3,500, was second and Georgia, with 3,350, was third.

While the foreclosures and short sales appear to be in decline there are still many people who need help. It’s important for those who are in distress to speak to someone before it’s too late.

Who / What’s driving the economy?

Pimco’s Mohamed El-Erian is without question one of the smartest guys on the planet regarding monetary policy from a macro perspective.

Here’s what he had to say on April 4th 2013. Think about your next move with your money.

 

Central Bank Efforts May ‘End in Tears’: Pimco CEO El-Erian

Cell Phones are not necessary

Cell phone mania! We have quickly become addicted to the instant communication and can’t go anywhere without seeing people staring blankly down at their hands. Other than the few obvious benefits of having a cell phone, there are several downsides that I’d like to share with you. Take a moment to check out the downsides and then I’ll provide some very inexpensive alternatives for those of you who want to save $2000 – $3000 a year by using the technology in your favor.

 

1. Mobile communication companies have been merging and that is a bad thing for the consumer. You have fewer choices and therefore you will always pay more with fewer choices.
2. The legal biggest scam going is right in front of us. That exciting new phone with all those features and claiming to have 4G. BS, it’s only occasional 4G and who really even notices? The downside is the contract you must agree to and sign that no one will ever read. That contract locks you in to a minimum of two years and states in very fine print that “any” change you make to your plan will automatically renew your agreement. Even if you buy your phone and don’t have a contract, they get you when you make a change. That’s right! So if you have your phone for 18 months and then you call to make a slight adjustment to your plan, (yes this even includes adding or subtracting a line, your new plan will automatically become 24 more months). So if you move and need to cancel to go to another provider, you are stuck paying the early termination fee. Some providers used to pro rate your account so you don’t have to pay the full $200 early termination fee, but fewer are doing it these days.
3. Adding a feature, changing a feature, increasing or decreasing your minutes is also considered a “change” to your account so your term will go back to two more years.
4. Changing carriers and getting a new phone number can be a hassle when you need to inform all your contacts of the change.
5. Don’t get sucked into the nonsense. You don’t have to pay all that money to have connectivity and technology. There are many ways to use technology to your advantage without spending a fortune.

 

Google Voice

I have been using Google Voice since its beta launch in 2008 with great results. Google Voice is one of hundreds of free services available through Google. Once set up, you can use this phone number to provide to all your contacts as the lkast number you will ever have. GVoice can be forwarded to your cell phone if you choose to keep a cell phone. You may also use it for your financial obligations like mortgage, auto loans, credit card and utility companies. When this Google phone number is called you can set preferences in your Google account (everything is linked through your Gmail account) to forward to your cell, or Skype number, or go to voicemail and take a message. Google will transcribe the message and send you a Gmail as well as a text message if you choose. This way you never miss an important message. It puts the power back in your hands. There are dozens of other features like free web calling and texting from your PC that would take too much time to outline here. Additionally, with a Google Voice phone number, you have the power to BLOCK callers if you don’t want to hear from them. 

http://www.youtube.com/watch?v=cOZU7BOeQ58

 

BLOCKING: Why is blocking so important? Few people realize how your phone numbers are used and shared by so many companies. Enter your number on one application, and the flood gates open. Google Voice lets you block those unsolicited callers forever! When it comes to short selling your home, this is huge. You can avoid all those pesky collections calls while you’re in the process of selling your home. No more rude and intimidating calls from collections departments. Just BLOCK them. They will hear a message that this number is no longer in service. Now that’s cool!

Step 1: You will need a Gmail account. Most people already use Gmail – if you don’t you should switch from Yahoo which is my least favorite webmail.

Step 2: Once your Gmail account is set up, you need to login. In the top right corner click on Settings.

Step 3: When setting page loads, click on Accounts & Import tab in the top tab area.

Step 4: Scroll to bottom and click Google Account Settings.

Step 5: This will open a new page with all your Google settings and available products. Scroll down and click on Voice link. If you do not see a Voice link, click the small “more” link to show all the options from Google.

Step 6: Voice will open or you will need to scroll down on this icon page to find the Voice icon on bottom right to click it.

Step 7: Follow the Google Voice instructions to set up your Google Voice phone number – this could be the last phone number you ever have or will ever need. Choose your Google voice area code and number and then it will ask you to enter a land line or cell number to receive a call verifying your set up is complete.

 

Skype

Skype is another free service that offers some nice features and benefits. The online version of Skype is completely free and you can communicate from your tablet or PC for free to anyone with a Skype account. The free Skype account communicates via the web so you must have internet access. Skype also has low cost subscription plans that are far cheaper than any cell phone or land line. I have a subscription to Skype with my own Skype phone number and the cost is only $8.40 per quarter. I can place and receive calls to anyone in the US for free for a total of $36 per year. This feature also includes voicemail online chat and notifications. Anyone with a business should consider the savings with Skype versus a business phone.

 

I use my Skype with my Nexus Google Tablet like a phone over WiFi networks and it works great!

 

 

iTouch

Apple has been hyped as the biggest & best due to their success of the iPhones, but to me, they’re number one success is the iTouch. The iPod “iTouch” (4^th Generation) is the best low cost full-featured hand held WiFi cell phone going. It links through your iTunes account so all your music and apps are on one small device. The iTouch is basically a iPhone without the $100+ per month network connection. I use my iTouch as an iPhone wherever there is a WiFi connection. At home I have WiFi, at Starbucks and almost any other business like a mall, target, library or café. As long as you have a WiFi connection the iTouch is an iPhone. Some say this is a downside because you can’t get calls while you’re driving since you have no WiFi on the road. I consider that a benefit. You can download numerous free apps like TextNow for unlimited texting for free, or even Skype for live calls. The upgraded TextNow app gives you a phone number and voicemail so you can send and receive calls from the iTouch to any phone number in the US. If you want a subscription, you can buy minutes for a very low fee. 100 minutes of TextNow talk time only costs $4.99. Use the time as you need it and save money. With the iTouch, you can iMessage to anyone with an Apple device for free. Face Time, is Apples proprietary application that enables you to do video conferencing with anyone who has another Apple device. So the iTouch communicates with any Apple device seamlessly, and the Skype or TextNow app can get you linked to anyone with any other phone.

 

In conclusion, why on earth would anyone pay $100 – $250 per month, when you have all these free apps available to you? We just cancelled our T-Mobile service and will be using these other tools to communicate from now on. Our family cell phone bill was $214 per month. I like the $2500 extra dollars in our account each year and no risk of getting killed from driving distractions!

Disease Fighting Foods & Habits

17 Foods that fight disease and increase the quality of life

Fruits and vegetables are great for your health—but some fresh foods are more powerful than others. Super foods have more than their fair share of vitamins, minerals, and disease-fighting nutrients. Pack your meals with a nutritional punch by adding these wholesome choices to your diet.

ALFALFA
Why they’re super: One cup of alfalfa sprouts has less than 10 calories, is virtually fat-free, and contains phytochemicals called saponins, which may protect against cancer and help lower cholesterol.
How to enjoy them: Enjoy their fresh, earthy crunch in salads or sandwiches, or atop a lean turkey or veggie burger.

APPLES
Why they’re super: Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.
How to enjoy them: Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. With so many varieties available, you’ll never get bored finding new ways to incorporate them into your daily diet.

AVOCADO
Why they’re super: Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.
How to enjoy them: Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish.

BEETS
Why they’re super: Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.
How to enjoy them: Try finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just keep in mind that certain cooking methods (like boiling) may decrease their nutritional value. And don’t forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach.

CRANBERRIES
Why they’re super: Cranberries are renowned for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes? Cranberry juice has also been shown to make cancer drugs more potent.
How to enjoy them: Although available frozen year-round, enjoy these tart and tangy berries fresh during their peak season from October through December.

FLAXSEED
Why it’s super: Not only does flaxseed lower blood cholesterol and reduce the risk of heart attack, but it is also a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer. Just 2 tablespoons of ground seeds (which are digested more efficiently than whole seeds) contain about 20% of the recommended daily fiber* intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids.
How to enjoy it: Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It’s also delicious when blended with yogurt and fresh fruit for a tasty smoothie.

ORANGES
Why they’re super: Just one medium orange (think tennis ball) supplies all your daily vitamin C, which is a dynamite immunity booster and cancer fighter. And consuming vitamin C is best done in its natural form: Italian researchers also found that test subjects had greater antioxidant protection after drinking orange juice versus vitamin C–fortified water. Plus, this sweet and tangy fruit is a good source of fiber, potassium, calcium, folate, and other B vitamins.
How to enjoy them: The tangy taste of oranges makes a great combination with other strong flavors, such as ginger and honey. Put them on salads, or use them in marinades and sauces for meats.

PAPAYA
Why they’re super: Trying to get more vitamin C in your diet? One cup of papaya cubes supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. It is also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.
How to enjoy them: Savor the rich, buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.

SQUASH
Why they’re super: This hearty, fiber-rich squash is packed with beta-carotene (converted to vitamin A in the body), which reduces the risk of developing lung cancer. The antioxidant activity of this vitamin combined with potassium, which may help prevent high blood pressure, makes it a nutritional superstar.
How to enjoy them: If you prepare a whole squash, toast the seeds for a delicious snack containing heart-healthy fats. The sweet taste and moist texture makes it ideal for desserts.

QUINOA
Why it’s super: Packed with a variety of nutrients, including iron and copper, it’s no wonder the Incas deemed this ancient seed “the mother of all grains.” Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Researchers have found that consuming dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.
How to enjoy it: Keep your ticker in top shape by substituting quinoa for rice or pasta in your next meal. It makes a great base for seafood dishes and mixes well with beans.

RASPBERRIES
Why they’re super: Tart, sweet, and incredibly juicy, just one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties.
How to enjoy them: Try a few berries with your morning cereal or use them to add flavor to a green salad.

SPINACH
Why it’s super: Powerful antioxidants in spinach have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. And it’s good for the noggin: Research indicates that spinach reduces the decline in brain function associated with aging and protects the heart from cardiovascular disease. Although it contains relatively high amounts of iron and calcium, oxalate compounds bind to these minerals and diminish their absorption.
How to enjoy it: Spinach has a mild flavor, so spice it up with garlic, olive oil, and onions.

SWEET POTATO
Why they’re super: Need a beta-carotene fix? Just one medium sweet potato packs over four times the recommended daily amount. These tasty tubers are also rich in potassium, inflammation-fighting vitamin C, and vitamin B6, which may prevent clogged arteries.
How to enjoy them: Boiling sweet potatoes may cause some of the water-soluble vitamins to leach out, so try them baked, roasted, or cubed, and added to soups or stews. If you need a boost of fiber, make sure to leave the skins on.
TURKEY
Why it’s super: A 4-ounce portion of turkey breast meat contains almost 50% of your daily selenium, a trace mineral that plays essential roles in immune function and antioxidant defense. Despite the claim that turkey meat causes drowsiness during the holidays, it actually contains high amounts of niacin and vitamin B6, which are important for efficient energy production and blood-sugar regulation.
How to enjoy it: If you roast a whole bird, make sure to remove any skin, which is full of saturated fat; try substituting ground all-white-meat turkey breast for ground beef in your favorite hamburger recipe.

WALNUTS
Why they’re super: One-quarter cup of walnuts supplies 90% of the daily recommended amount of omega-3 fatty acids, which aid in everything from maintaining cognitive function, to improving cholesterol and blood pressure.
How to enjoy them: Toss a few toasted walnut halves on your oatmeal (another heart-healthy superfood) or try them on your favorite salad for a tasty crunch.

WATERCRESS
Why it’s super: Just 1 cup of watercress supplies nearly 100% of a woman’s recommended daily amount of vitamin K, which has been shown to prevent hardening of the arteries and is essential for strong bones. It is also a good source of vitamin A, a potent antioxidant.
How to enjoy it: Try these peppery leaves in place of lettuce in salads or sandwiches, or toss them in a quick stir-fry or soup.

YOGURT
Why it’s super: Yogurt contains probiotics, which are bacteria that live in the intestine, aid in digestion, boost the immune system, diminish bad breath, and are even associated with longer life spans. A 1-cup serving also supplies one-third of your daily calcium requirement, as well as 14 grams of satisfying protein.
How to enjoy it: Opt for low-fat or nonfat versions to minimize saturated fat, and try substituting plain yogurt for a healthier alternative to sour cream. Lactose intolerant? Look for soy or rice milk varieties.

BONE DENSITY HEALTH

Your diet can play a role in sapping bone strength. Some foods actually leach the minerals right out of the bone, or they block the bone’s ability to regrow.

Here, the six biggest bone-sappers:

Salt
Salt saps calcium from the bones, weakening them over time. For every 2,300 milligrams of sodium you take in, you lose about 40 milligrams of calcium, dietitians say. One study compared postmenopausal women who ate a high-salt diet with those who didn’t, and the ones who ate a lot of salt lost more bone minerals. Our American diet is unusually salt-heavy; most of us ingest double the 2,300 milligrams of salt we should get in a day, according to the 2005 federal dietary guidelines.
What to do: The quickest, most efficient way to cut salt intake is to avoid processed foods. Research shows that most Americans get 75 percent of their sodium not from table salt but from processed food. Key foods to avoid include processed and deli meats, frozen meals, canned soup, pizza, fast food such as burgers and fries, and canned vegetables.

Soft Drinks
Soft drinks pose a double-whammy danger to bones. The fizziness in carbonated drinks often comes from phosphoric acid, which ups the rate at which calcium is excreted in the urine. Meanwhile, of course, soft drinks fill you up and satisfy your thirst without providing any of the nutrients you might get from milk or juice.
What to do: When you’re tempted to reach for a cola, instead try milk, calcium- and vitamin D-fortified orange juice, or a fruit smoothie made with yogurt. Or just drink water when you’re thirsty, and eat a diet high in bone-building nutrients.

Caffeine
The numbers for caffeine aren’t as bad as for salt, but caffeine’s action is similar, leaching calcium from bones. For every 100 milligrams of caffeine (the amount in a small to medium-sized cup of coffee), you lose 6 milligrams of calcium. That’s not a lot, but it can become a problem if you tend to substitute caffeine-containing drinks like iced tea and coffee for beverages that are healthy for bones, like milk and fortified juice.
What to do: Limit yourself to one or two cups of coffee in the morning, then switch to other drinks that don’t have caffeine’s bone-sapping action. Adding milk to your coffee helps to offset the problem, of course.

Eggs, Milk
In the case of vitamin A, recent research is proving that you really can get too much of a good thing. Found in eggs, full-fat dairy, liver, and vitamin-fortified foods, vitamin A is important for vision and the immune system. But the American diet is naturally high in vitamin A, and most multivitamins also contain vitamin A. So it’s possible to get much more than the recommended allotment of 5,000 IUs (international units) a day—which many experts think is too high anyway.
Postmenopausal women, in particular, seem to be susceptible to vitamin A overload. Studies show that women whose intake was higher than 5,000 IUs had more than double the fracture rate of women whose intake was less than 1,600 IUs a day.
What to do: Switch to low-fat or nonfat dairy products only, and eat egg whites rather than whole eggs (all the vitamin A is in the yolk). Also check your multivitamin, and if it’s high in vitamin A, switch to one that isn’t.

Alcohol
Think of alcohol as a calcium-blocker; it prevents the bone-building minerals you eat from being absorbed. And heavy drinking disrupts the bone remodeling process by preventing osteoblasts, the bone-building cells, from doing their job. So not only do bones become weaker, but when you do suffer a fracture, alcohol can interfere with healing.
What to do: Limit your drinking to one drink a day, whether that’s wine, beer, or hard alcohol.

Hydrogenated oils
Recent studies have found that the process of hydrogenation, which turns liquid vegetable oil into the solid oils used in commercial baking, destroys the vitamin K naturally found in the oils. Vitamin K is essential for strong bones, and vegetable oils such as canola and olive oil are the second-best dietary source of this key nutrient, after green leafy vegetables. However, the amounts of vitamin K we’re talking about are tiny here—one tablespoon of canola oil has 20 micrograms of K, and one tablespoon of olive oil has 6 micrograms, as compared with 120 micrograms in a serving of spinach.

What to do: If you’re eating your greens, you don’t need to worry about this too much. If you’re a big lover of baked goods like muffins and cookies, bake at home using canola oil when possible, and read labels to avoid hydrogenated oils.