Workout Equipment for Beginners

If you are like most people, you have made some New Year’s resolutions for 2019. One of the things that tops the list of so many people is a resolution to in one way or another to improve your health. That is always a good thought. Unfortunately, so many of us fail to carry it through the whole year and on into everyday life.

Sometimes we spend large sums of money and in the end have little to show for it. If we followed through and accomplished the goals we set that would be good. But if we do not follow through, we find ourselves with equipment and toys and memberships which will be wasted and afford us no good.

What I propose to do here is to present you with some equipment which you can use to help to achieve some of your fitness and health goals without maxing out your credit cards. So, if you fail to achieve your goal you at least will not have to get a second mortgage on the house.

Workout Equipment for Beginners

The format here is to present you with choices of different types of workout equipment that you can fit to your particular situation or goals. None of the articles presented will cost over $200 and most quite a bit less. We will present the product and explain how it can be used to help you meet your health goals. You can decide which will be best suited to your situation and purpose.

All the equipment that I shall present can be purchased on Amazon and I will give you a direct link to the product from this website so as to make it easy for you to access.

XTERRA Fitness FB150 Folding Exercise Bike

The XTERRA Fitness FB150 folding exercise bike is the cost per results that one can get in achieving good health in the coming year. It has a solid X frame and only takes up 18″x18″ of space when folded and stored. It has a large seat and padded handle bars. It has a digital readout on a 2″x1″ LCD screen which displays speed, distance, time, calories and pulse. It has 8 levels of resistance controlled by a large Dial tension knob. It can be easily rolled and store out of the way and out of site.

Bicycling is a great way to burn those calories without jolting the body as is done in jogging or running. It makes it convenient to be able to roll it out and ride for 20 or 30 minutes and then store it out of the way. If done in the morning it will raise your metabolism so that you will be burning more calories throughout the day than if you had not exercised.

At this price there is not a better deal anywhere.

Sunny Health & Fitness Foldable Semi Recumbent Magnetic Upright Exercise Bike

Just in case you wanted a little more in a bike, I have included this semi-recombant bike. You can get almost a total body workout with this bike. The bike comes with resistance bands for working out your arms and legs other than cycling. You can really hike the metabolism rate with this tool. There is an easy to read monitor that tracks your distance, speed, time and heart rate. It has rolling wheels to make it easy to store out of the way. And it has a wide padded seat with a back rest.

By the time you wear this one out you will be in great shape. For less than $150 it is hard to beat and will last for many years.



Sunny Health & Fitness SF-RW5639 Full Motion Rowing Machine


This sturdy piece of workout equipment will carry up to 350 pounds. There are twelve levels of adjustable resistance. It allows for a full range of motion for the arms and shoulders. The padded seat and full grip handle bars make for optimal comfort and support. The anti-slip foot pads have adjustable foot straps to secure for slipping.

If you think rowing is your niche this would be a way to find out without draining the account.


Best Choice Products 55lb 1in EZ Curl Bar Barbell Weight Set

Curl bar comes complete with four 2.5kg (5.5 lbs.) plates, two 5kg (11 lbs.) plates, and an 11-pound bar, allowing for changeable weight settings up to 55 pounds

The detachable bar is built with a “W” shape for a comfortable, threaded handle that makes it easy to lift with proper technique every time

Designed to keep your floors and feet out of harm’s way, this curl bar includes 2 spin-lock collars that ensure the plates are locked securely in place when in use

Workout essential is the perfect addition to any home gym, as it can easily be broken down to store away after a good, hard work out

Bar Dimensions: 47″(L) x 1″(Dia)

If you have never worked out with weights but have a desire to begin some type of weight workout, this may be just the thing for you. It is not a heavyweight set, but can always be added to if you interest continues to grow. In the mean time, you will be getting in great shape and exercising every area of your body.

This is one of the best workout deals available.


Gold’s Gym Vinyl Weight Set, 100 lbs and Gold’s Gym Vinyl Dumbbell Set, 40 lbs Bundle


Gold’s Gym Vinyl Weight Set, 100 lbs An age-old weightlifting tradition The perfect solution for a beginner, as well as the experienced lifter Condition: New Material: Vinyl Manufacturer Part Number: RSV-GG105-2 Model: RSV-GG105-2 Fitness Goal: Build Muscle, Tighten & Tone Brand: Gold’s Gym Features: Adjustable Assembled Product Dimensions (L x W x H): 58.86 x 13.07 x 13.07 Inches


I throw this in purely for nostalgia of the Gold’s Gym. This is still just an introductory set and is a great deal at this price.


Kinbor Multi-station Weight Bench Adjustable Workout Bench

Professional weight bench design, barbell, dumbbell and sit-ups multi-function training

Fully adjustable back pad for incline, decline and flat chest press exercises

Constructed from heavy-duty powder coated steel, durable waterproof and oil resistant PU material

The weight bench is equipped with adjustment button and a non-slip card holder to increase the adjustable safety

Workout bench features thick seat cushion and back rest for added comfort and durability, comfortable foam rollers for leg curl and extension


These are so popular that they are in short supply. If you are interested in this great deal, order soon. It makes a great addition to the Gold’s Gym set.


TOMSHOO Adjustable Multi-Station Weight Bench

Just in case the Kinbor is sold out, I am including this TomShoo bench. It is a little more expensive but still fits the bill of being under $200.

Professional weight bench design, barbell, dumbbell and sit-ups multi-function training.

Fully adjustable back pad for incline, decline and flat chest press exercises.

Preacher curl pad allows extended bicep workouts. Heavy duty steel tube frame. Ultra heavyweight capacity (250kg).

Thick seat cushion and back rest for added comfort and durability. Comfortable foam rollers for leg curl/leg extension.

The height of barbell rack is adjustable to conform to your workout needs. Great choice for any level user looking to building, toning and maintaining muscle mass.


This is a great addition to any workout regimen.



Innova ITX9600 Heavy Duty Inversion Table with Adjustable Headrest & Protective Cover

Adjustable headrest pad with large and comfortable padded backrest.
Six (6) position Adjustable pin system with added Patent Pending Protective Cover for easy positioning and safer inverting over strap systems
True Balance system for easy inverting with ergonomical & reversible ankle holding system
Adjustable headrest pad with large and comfortable padded backrest
Accommodates users 4ft-10in to 6ft-6in with a 300 lbs. weight capacity


There is nothing better after a good workout than to let your body stretch out and relax.  You can do that on this inversion table and get all the kinks out.  It may take a few times to get the hang(pun) of it, but you will soon be looking forward to it.


All of the products are under  $200.  If for some reason you can not follow through on your resolutions you can pass it on to your brother or a friend or one of your children as a gift.  But my guess is that you will enjoy the workout and how it makes you feel that you will increase the participation in staying in shape.

You will notice that all of these are found in Amazon.  If you click from my site and purchase one of the products here, they will pay me a little commission for sending you their way.  I hope that you do purchase one of these products and enjoy them for many years to come as you workout with them and improve your quality of life.

May God bless you and prosper you in all that you do.





Is Neurogym a Scam – A Review

One of the latest motivational attraction is one that is called Neurogym. As you might surmise from the name, it has to do with the brain. But not just the brain, but the thoughts and attitudes that go along with the brain and all that is contained within the neuropaths of the brain. The founder and principal promoter of Neurogym is a man named John Assaraf.

John Assaraf

John Assaraf is an attractive and very intelligent person. From his biography we learn that he did not have an idealic childhood but was very often the brunt of bullies. Because of this and other bad circumstances in his life he was more of a troublemaker as a teenager than an inspiration. According to him, at the age of nineteen he made a decision to turn his life around and so became a success. He built several multi million dollar companies and was a very successful business man.

In part of his autobiography he tells how he made a motivational picture board and on that board one of the pictures of the ideal house that he wanted to live in. It was only a matter of four years before he had achieved that dream. This and other achievements brought him to the idea of sharing how he was able to do this with other people. Out of this came Neurogym.

Neurogym is not just a method to make money but it is used to lose weight, improve relationships, improve physical and mental health and gain confidence and raise self-esteem. All in all it sounds like a fairly good thing.

What is the cost?

Typically, such programs as Neurogym will not give a price of the whole program. I will admit that it took me quite a while to find what the price of the program, or programs, were. I did not get it from the Neurogym web pages, though. I got it from an article written by one of the users of the program. Apparently, he had had good success and was promoting the program on his own website.

There are seven phases to the program. They are as follows with their cost:

  1. Money- The Art and Science of Financial Success ($2500)
  2. The Success Manifestors Genius Program ($497)
  3. In Depth Personality, Strengths and Success Profile Assessment ($500)
  4. Having It All ($197)
  5. Values Based Living ($197)
  6. How to Get More Done in Less Time ($197)
  7. The Four Pillars of Financial and Wealth Success ($1497)

If you go to the site you will see offers, which they claim are worth over $16,000 which they will sell to you for only $995. If you can not shell out $995 right now, you can make four easy payments of $395.

On their page you will also find testimonies of several people who have used the program and achieved success. All this sounds good and it may be. But allow me a little skepticism.

What the employers of Neurogym have to say

If you were to go to and read some testimonies of people who have worked for Neurogym, you may get another picture than the one presented by the company. Here are just a few of the comments left by people who said they liked the motivation of the company, but there were many things lacking.

  • The company is not transparent with a prospective new hire about the company’s condition leading them to believe the opportunity is much better than it really is.
    By the time you figure out what’s really going on any other opportunities you might be considering will be gone.
    The public perception is that everything is perfect and the company exist to change the world. Everything is far from perfect.
  • Boss is micro-manager from hell. Turnover understandably high. Feast or famine – lots of feel good kumbaya moments (are we having fun?) and many more “oh crap” moments due to poor organization and wacky direction. Run away.
  • The public perception is that everything is perfect and the company exist to change the world. Everything is far from perfect. …
  • Products are predatory
    Top leader is all about the money
  • High stress environment marked by a high degree of incompetence
    Company doesn’t pay their vendors or partners and contrary to what they want the public to think they are on the verge of failure
    Most employees have been owed bonuses for months that the company can’t afford to pay
  • NeuroGym is a company that makes money by selling very expensive, false-hope to desperate or naive people around the world. Blatantly unethical business practices are conveniently ignored by most of the team, including the leadership.
    Working here will take a toll on your conscience. I don’t expect this company to still be operating in 2020.
  • Owner is a fraud and preys on weak and vulnerable clientele by selling false hopes and lies. You feel grimy for taking their money.

Of the reviews at GlassDoor, 3 were positive(but one of those pointed out some weaknesses) and 7 were negative.

My conclusion about Neurogym

I was very impressed by the first things I read about Neurogym and its goal of helping people improve their own esteem and succeed in this world. But as I dug more and more into the mechanics of the program it became more and more evident that there were some areas that would need to be addressed. I am sure that there are some who have actually followed the program and have succeeded. But I would wager that those people could take almost any type of program that is halfway feasible and succeed.

Neurogym is like so many other programs of this type which present the rosy picture of success of those who have used the program and have done well with it. But, how many more have done the program and the only result was that they ended up thousands of dollars in debt. The $5000 to $6000 price tag we noted above is probably not the final cost to someone who buys into the program. They “Wow” you with the offer that saves you over $16,000. The truth is, the product is not worth the $995 dollars they are baiting you with. Once in the door, you will find that it is going to take more and more money to achieve the success they envision for you.

As I said, I am sure that there are some who have used this program and succeeded. But because the program is basically a way for the owners and promoters to make lots of money at the unknowing man’s expense, it is a scam.

I could not in good conscience recommend it to anybody.

What do I recommend?

If you do wish to work and build a business online that can make you money and help you achieve some of your goals, then let me recommend the program that I have found. Remember the $6000 I noted above that it would cost you to join the Neurogym program, well the program I recommend will charge you a monthly fee of only $49. Of course, you could reduce that cost by buying the service yearly(under $500). You will be buying 12 years of building success with the $6000 you would spend in a short period with Neurogym.

You can, if you so desire, and many do, begin with the FREE membership. Yes, it is totally free. What you will receive in this FREE membership is 10 lessons on how to build a website by which to promote your business. To learn this, you will be given 2 free websites and their hosting by this program. You will learn how to build your website and begin promoting your business. If after exercising the FREE membership program feel that you could continue to learn and grow in the online business world, then you can move up to the Premium membership for $49 a month.

The program I recommend is Wealthy Affiliates. It is a program that has gone on for almost 14 years and is still helping people succeed in building online businesses. There are no promises that you will get-rich-quick, but if you are consistent and persistent and patient, you will succeed in building an online business. The level to which it will grow will depend totally on you. The tools, lessons and support are too numerous to list. The knowledge base is beyond imagination. You will be part of a community of growing entrepreneurs who will encourage you and help you at every turn.


I could go on and on about Wealthy Affiliates, but don’t take my word for it. Click the banner below and get your own Free membership and check it out for yourself.

Remember, now, this is FREE. Really, FREE! Click the banner, NOW!

Benefits of Classical Singing-The Physical

Singing is an attribute found only in humans. As much as we would like to attribute the act of singing to birds, it is not quite the same. There are many benefits associated with singing. Depending on the style and genre these benefits may vary or in some cases, not be so. In this blog I shall address some physical benefits associated with singing. In particular, I shall focus on benefits of classical singing.

Styles of singing

In modern society we are exposed to many styles of singing. The popular catalog contains a hodgepodge of constructions which vary from “rap”, being a somewhat rhythmic recitative to heavy-metal which a supposedly controlled scream. In between these extremes we find what we commonly hear on AM and FM radio stations and in background music that we hear in our local shopping malls and stores and fast food establishments.

Styles within these range from what we call “hip-hop” to Jazz to Blues to Disco to Crooners to Easy-listening and on and on. As to the benefits, if there are any, of singing in these styles, I shall leave to others who are more knowledgeable of the particular genre. The focus of this blog is the benefits of Classical singing.

Classical singing as opposed to non-classical

What is classical singing? The term “classical” usually refers to things and styles that have stood the test of time and are still employed in what ever field is being addressed. The same definition may be applied to the art of singing. The title of “classical”, or “classic”, is now used, though not totally correctly, to styles that are only decades old. For instance, the term “Classic Rock and Roll”. Usually the reference is to what was practiced 60 or 70 years ago and is rarely followed in the music styles of the popular culture today. The term is an appeal to an older generation. The style is not truly “classical” in the sense that it is a common genre of the present.

True “Classical” anything is something that was practiced in the past and has continued to be practiced for many years and though being refined is still true to the initial foundational principles of the style. Classical singing is that style which is founded on the disciplined training of the vocal instrument which produces vocal music which is controlled and reproduceable in a consistent manner. It is built upon techniques which are developed and strengthened by consistent practice. It is singing built on sound practices which does not harm the vocal mechanism but which build it so that it continually improves the performance of the voice.

Many styles of singing actually tear down the instrument of the voice. Very few popular music singers can go more than a few years before they must address serious physical problems with their voice. This is because the techniques used in most popular music styles is not conducive to the strengthening of the total vocal instrument. Some, if not many, of the techniques actually damage the voice overtly.

Those are practices in the “so-called” singing are actually tearing at the very mechanisms creating the vocal sound. For this reason it is very common for popular singers to have to take rests from their singing and recording on a regular basis. They must continually be under supervision by a physician and receive medication regularly. For this reason some get addicted so drugs.

Vocal classical music

When we talk of classical music in the vocal genre, we are speaking of music which has stood the test of time. For me, and most who are of Western Civilization background, it is the music of Europe and the United States and some Latin American countries.

Much of the music has been viable for hundreds of years and is still just as inspiring and enjoyable as when they were first composed. Many have copied the style and form of those older and have refined and sometimes improved on the older. Though some are not as well-known, or popular, as others, they still fit the category of the “classical” vocal music.

In one sense Classical vocal music is a form as much as a style. Classical vocal music normally is well constructed and assumes a form and structure which helps to focus its’ goal. Vocal classical music will usually have a specific goal in its presentation. It is either to entertain or inspire or relax or invigorate. Or it may be calming or energetic. The composer of classical music will choose a form and then build the music around the form. There may be times the form is adjusted, but usually a return to structure is forth coming.

Classical vocal music adds the dimension of music to the spoken word. Spoken words are powerful, but when coupled with the appropriate music they become overcoming. It is the combination of word with powerful music that makes vocal music classical.

Benefits of Classical vocal singing

In contrast to popular music singing, classical vocal singing cannot be approached lightly. Just as athletes who excel in their given area must begin and develop their body and muscles toward a direction so that they may excel in their sport, so a classical singer must do with the muscles necessary to produce good classical singing. Just as all athletes do not become professional athletes, so also not all classical singers become professional singers. But just as amateur athletes benefit physically from the sport they participate in, so also will the amateur singer benefit from singing in the classical mode.

Some health benefits of singing in the classical mode

In the beginning of any good classical singing class one will more than likely have to address posture. In modern society “slouch” is the norm. Very seldom do you hear of anyone addressing posture. If you take any classical voice lessons one of the first things you will learn is that you must have correct posture. The human body is designed in such a way that it functions to its maximum capacity when in its correct posture for the given event.

In classical vocal singing the best posture is that which is similar to a soldier standing at attention, though a little less rigid. In this position the muscles used in inhalation and expiration are in the best situation to perform at maximum ability. Good posture is good for the whole body. So if you got no more benefit than this you will be better for health wise than if you had not. But that is not all.

The correct posture sets you up to take deep breaths to be able to sing long phrases. As you develop the ability to sing longer phrases, you are developing the practice of taking more air into your lungs and expelling more air from your lungs. As you develop this your body is able to appropriate more easily the oxygen needed for your body to help produce the energy needed for daily activities and expel the carbon dioxide byproduct which your body needs to get rid of. You grow more healthy with this increased function.

As you learn to sing and develop the support mechanisms that are necessary for vocal production you will learn and develop muscle coordination within your body which is necessary for good vocal production. As you get more advanced in your vocal learning you will find that it is not only the breathing and vocal mechanisms which profit from the practice, but you will find that your whole body is becoming involved in the process. Because of the attention to posture and proper use of the muscles necessary to correct singing you will find that your whole body from head to foot is becoming involved in the process of good classical vocal singing.

In conclusion

These are just some health benefits of classical vocal singing. But there are more benefits than just the health benefits. In coming blogs we shall address not only more of the health benefits but also the mental, psychological and the spiritual benefits of classical vocal singing, as well.

Now, go join a good choir or look up a good classical vocal teacher.

If you are serious about developing a classical singing voice then click HERE and it will take you to a page where you can choose from several opportunities I have listed.





Health Benefits of Optimism – It’s All Good

The world we live in is full of pessimism. It is so easy to point out what is wrong with everything around us. But, is there any reason to be optimistic in a world that is forever trying to point out where everybody else is wrong and where they are right. How do such attitudes bear on the overall health of our society? Are there any health benefits of optimism?

Our health

Does an attitude of optimism have any effect the general health of individuals and societies? I am convinced that it does. Not just because of all the studies that have been done showing that it does, but also because I have lived for over seventy years and have seen times of pessimism and optimism and some that were neither optimistic nor pessimistic, but more like catatonic. Because of that I know that optimism is the preferred approach to any project that is undertaken. Whether it is an individual project or a small group or a large collective endeavor, optimism always brings a better final results.

I have known people who have had life threatening diseases and had the choice of becoming disheartened or approaching the treatment of the disease with a positive and conquering attitude. The one’s that I am most familiar with came out on top every time. But there were others who took a negative attitude and were always pointing out the bad things about the disease. Too many of those lost their battle in the end.

Attitude and health

More and more I am persuaded that attitude, a good attitude, is as good or better than the medicines which we used to help us attain good health. I have many friends who take vitamins and supplements by the handful every day, and yet they are constantly battling allergies and symptoms of all kinds. Their answer is to “throw” more vitamins and supplements at the symptoms. In the end, they have spent a lot of money on medicines and vitamins and supplements and still have the same problems, but less money.

Then there are others who when facing a symptom will take a positive attitude first and may or may not take a medicine or a vitamin or a supplement. They continue on their life with very little interruption and have far fewer problems from the effect no matter what is was. Most positive folks have come through the symptoms in a very short time, sometimes hours, sometimes a little longer, but no matter have ended up accomplishing far more than if they had taken a negative attitude and succumbed to the effects of the symptoms

Does optimism affect your health

Without a doubt optimism has a positive effect your health. Pick out some people that you know that are optimistic in the approach toward life and some who are pessimistic toward life. Study them to see which ones are the healthiest and who are more energetic. See which accomplish the most in their work and which can not seem to get as much done. I think that you will find that the optimistic person will get the most done.

This same principle applies in our health. You will find that optimistic people approach their health the same way. They are proactive. Though they want to eat healthy food, they do not feel the need to hyper diet to eat healthy. Though they desire to be healthy they do not have the need to always train for a marathon.

Optimism puts a spring in your step and even your daily walking about produces a gait that can not help but produce a higher level of health.

Does pessimism affect your health

I think you know the answer to that question. Check around you and find out what kind of health is produced by pessimistic people. By nature pessimists can not see the best of any situation but only the worst. Quite often the “worst” that they perceive is actually worse than the reality that is. Because of their attitude they begin to see and think things that are not necessarily so. So they begin to give in to the worst of any given situation. They lose heart and give up and the pessimism grows worse.

With such an attitude it is easy to see how the defense mechanisms of the body becomes weakened. The brain is the center where all the defenses of the mind and body are carried on and when it becomes overloaded with worry and fretting it will without a doubt suffer in the area of health defense and offense.

How to change your attitude

There are many people who have every right to have a bad attitude toward life. But, believe it or not, your attitude, as well as theirs, is a choice that you make.

I have known of people who have had terrible things happen to them along life’s way, yet they are positive and optimistic toward life. How can that be?

Then there are some who have practically everything they have ever wanted but have a pessimistic attitude toward life. How can that be?

As I said above, your attitude is a choice that you make.

I have a dear friend who is a multimillionaire. You might think that he is positive because he is a millionaire. He is positive, but not because he is a millionaire. Ask him about the seven times that he “went under” and had to declare bankruptcy. What was his attitude then. His attitude was, “So I failed. What can I learn from this failure?” He took optimistic attitude and never gave up on that attitude. It caused him to know that if he did not quit that he would succeed. He did and he still is succeeding.

I know of a man who was declared dead of leukemia by the lab blood tests, but he was optimistic that he would overcome the disease. To everyone’s surprise, but his, he is a healthy and thriving man. What if he had been a pessimist? He would have been just what the lab tests declared. But he was optimistic and positive and he got those results.

How can you become an optimist

Optimism can only be a force in your life if you know that your life is more than what you can see. You see, you are not just a body or just a body and a brain. You are a three-fold being. You are a body, a brain and a mind(spirit). Why do I say that? You see, you have a Creator, and the handbook, The Bible, declares that you are created in His image. Now, He says that He is Father, Son, and Holy Spirit; three-fold.

Your Creator is by His own being optimistic. When He created everything, He declared it “very good”. What He says is always positive and optimistic. Now when Adam, the first man, rebelled against the Creator, he introduced pessimism into creation. That pessimism came because of “sin”. The only way to do away with pessimism is to overcome sin in your life. The only way to overcome sin in your life is to give up your life and accept the life which God wants you to have. He wants you to have an abundant and fully optimistic life both now and eternally.

Now, when He gives you that optimism, which is the Holy Spirit, your whole direction and attitude toward life will change. You can make the choice to let Him come into your life and begin right now to live a joyful and optimistic life beginning right now and continuing for eternity.

God bless you!

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Building Strong Relationships-Try Walking Outdoors

To establish a strong and functional society there must be a network of relationships formed. The stronger these relationships, the stronger the society. It seems, though, that the more technically advanced any society gets, the more distant and less connected the relationships become. This may be in our business or acquaintances, our churches our clubs or our personal friends. But the most glaring of these unraveling of relationships is that of the family unit.


Probably the biggest reason for the disintegration of family relationships is the lack of communication among the family members. With all the technical advances that have been made and have become a part of everyday life in modern society we are seeing less and less communication between person and person and more and more interaction of person with cell phone or computer or some other digital entity.

Such interaction does away with any ability to actually build any kind of personal relationship with the parties involved. Because of this we see more and more people who lack any ability to communicate or interact with other real people. The communication skills of talking and listening have fallen by the wayside. A coherent explanation of the simplest situations and facts is practically nonexistent.

Even though this trend continues to grow, there is very little that is done to improve or even build strong relationships within our society. Much of this has been fostered by a promotion of self-centeredness which comes with a materialistic society. Before any real progress in relationships can begin we must encourage practices which involve people with person to person communication.

Ways to build communication

One of the best ways that I have discovered to create lines of communication and build relationships is to take walks together. My son and I have built our relationship through the regular practice of taking morning walks together. Normally I am quite busy during the day and he, though he is disabled and cannot hold down a regular job, has his own interests and projects that he likes to pursue during the day. But because we take those walks together we are able to share in the things we are interested in.

Commercials try to make it look like parents and children always get along wonderfully. But if you live in the real world, you know that there are few families that fit that mold. It would be nice if families were really like the commercials, but most are not. Sitting and watching TV is not a relationship building exercise. Relationships are built between people who interact with one another.

Why walking

You may wonder why walking is good for building relationships. Studies have shown that when people walk together they share in a common exercise and goal. They are focused on a similar result. Walking together causes them to move in the same direction and gives them a bond which is taking them in the same direction. For parents and children this gives a common topic from which can spring deeper conversations into even more important topics relating to life.

Relationships in business

If you are a business owner, have you ever considered organized walks or hikes for your employees. The same benefits accrued by families walking together can to some degree be accomplished by company walks. Instead of company parties and big meals, why not have a company hike and picnic for employees and their families. Can you imagine the positive results that can come to a business when the employees sense a real interest in their families from the boss?

When employees have more than a distant relationship with their boss they consistently produce more and better products and services. Walking and hiking will build great relationships and it will improve the health of all those involved and in the long run lower your health costs. Walking together is a win-win for everyone involved.

The best walk

In the musical The Student Prince the prince sings a song entitled “I’ll Walk with God”. This is probably the best and most profitable walking that you can. In the Bible the term “walk” is used often to refer to one’s lifestyle and motivation. It constantly contrasts “walking in the flesh” to “walking in the Spirit”. It refers to someone who lives life governed by the lusts of the flesh as contrasted to those who live life governed by the Lordship of Jesus.

Let your first walking friend be your Creator Who has revealed Himself through His only-begotten Son, Jesus. As your relationship to Him grows then begin to incorporated your spouse, if you are married, and then your children. Then begin to build walking relationships with extended family members and friends and neighbors.

As you continue to walk with Jesus you will see your relationship to Him grow more and more wonderful everyday. As your relationship grows with Him you will see your relationship with your family flower into the beautiful thing that God intended it to be. As you continue your walk you will build relationships that will be rewarding to you and to those with whom you build.

God created you to walk

God created you to walk with Him. But He wants you to carry that exercise to others in both the spiritual and the physical realm. Yes, it will take discipline. But anything that is worthwhile will take discipline. If you desire to have real life here instead of just an existence where there is only digital relationships, then just keep your head glued to your cell phone or computer. You will in the end find yourself lonely and without any friends family to which to relate or be a blessing to.

We were not created to sit around and one day die and that will be the end. We were created to have relationships. The first and most important is our relationship with our Creator. Because of that relationship we desire and seek relationships with our fellow human beings. This is our Creator’s plan.

If you do not have a family member or friend to walk with, then begin walking by yourself. As you walk invite your Creator to join with you. Jesus said it this way,”He that comes to me, I will in no wise cast away.” If you invite Jesus to walk with you, He will do so joyfully and will build a relationship with you that will last for eternity.

God bless you and prosper you in your walking.


Need vitamins?  GO HERE!





The Difference Between Mind and Brain


For many years as I was growing up I always thought of the mind and the brain as the same thing. Now if you are of the materialist humanistic doctrine you must think of them as the same. Their belief says that all things that we see are come about because of naturalistic forces. Because of that philosophy everything must have a natural source.

The concept of mind

For the humanist the thoughts that you may have are merely the connecting of neurons and circuits in your brain. There can not be a source that gives inspiration from outside of the brain. Though they believe this they have yet to set forth any empirical proof of such. What is beauty? Where did such a concept come from? What is logic? Can circuits in the brain connect so as to prove logic?

Is the mind limited by the physical constraints of the brain? Do people who have brain damage still have a mind and the thoughts and concepts that are associated with mind? Do circuits in the brain determine such concepts as love, compassion, sympathy, empathy, hate, sorrow, etc.

Learned or inborn

Is the concept of mind a learned thing or is it inborn? Many studies have shown that babies are born with certain understandings which are not attained by a learning process. How can that be? The naturalist will counter that it is an inborn thing which has come about because of millions of years of evolution. But it is evident on the face of the argument that it is vacuous and there is not one scientific fact to back up such a claim. Because of their prior commitment to naturalistic processes only in science they must believe it without questioning whether it is logical or scientific.

True science tells us that there is more to the mind than just circuits firing in the brain.

What are the plains of human existence

When we look at a human being, we can see three different presentations. The first being the physical. This is the part which we comprehend with our senses. We see a body which has form and shape which we can touch and feel and hear and smell. If you were to “lick” them with your tongue, you could even taste them, though I do not recommend such.

The second presentation is the mental. This is the part which deals with the brain. Though the brain is in charge of almost all the functions of the body, one of its most important roles is to think. Without doubt, most thought is related to words which we learn as we grow and are exposed to our environment. Through education, we develop the mental process and expand its possibilities. There are many processes which the brain carries on which we are not always cognizant of nor is it necessary that we should be. It appears that the brain has been preprogrammed for these functions and does its best work without conscious interference. The brain and its mental possibilities has been described as the single most complex and marvelous instrument in the universe.

The third presentation of our existence is the mind, or some would say, the spirit. Though the humanist will reluctantly acknowledge some phenomenon which they can not explain, they will never aquiess to admitting that humans have a spirit. This goes along with the old adage of “not allowing a Divine foot in the door”. To admit that there is a spiritual level would necessarily allow for a higher spiritual plane. This would by all means allow for the God of the Bible which humanists know that they can not allow. To do so would collapse their already tottering scaffold of materialistic naturalism.

The spirit of man

Since humanists can not allow for humans having a spirit, they must address everything from a materialistic view point. Now those who view humans from a Biblical base, believing that human beings are threefold beings, have a more comprehensive approach to the problems facing human civilization.

The naturalist humanist can only deal with the physical body and the natural brain and its chemical imbalances. Because of their “beliefs” that is all that they can address. Because of this they can only address 2/3s of any given problem. It is good to check the physical status of the human body and it is good to check the status of the mental human brain. But to stop at these two is to leave a third of the person without any understanding or direction of recovery or even hope.

To address only two of the three parts of a person is as if one in preparing his car for a trip buys a new set of tires and has the engine checked out but then puts no gas in the tank. How far would that person get on a cross-country trip? Or you might change it around and say that he checked the engine and filled the tank but has no wheels on the car. The trip will not succeed.

So, to deny the mind, or spirit, is to deny the wholeness of what a human being is meant to be. The treatments of a humanistic approach to healing will never bring about a whole person.


So it is a wise approach in the mind vs brain difference, or spirit vs brain, that we address the spiritual part from a spiritual plane rather than trying to make everything fit a naturalistic resolution. If we are to be truly compassionate and understanding to those we seek to help, then we must not just allow but address the spiritual aspect of any situation or problem.

As I mention above, if we address or solve only 2/3s of the problem, we still have a problem. It would be far better to begin with the foundational problem and work toward the physical. By addressing all three aspects of the problem we can remedy the whole problem and not just some of it and cover the remaining symptoms with drugs and therapies.

Where to find healing

It is good to check with your doctor on a regular basis, whether yearly or bi-yearly or a regular schedule suited to your situation. But it is best if that doctor uses a complete approach of not only the physical body but also of the mental and spiritual condition of you as a whole person. But, even more important than seeing your physical doctor you need to have a spiritual check up on a regular basis. The best way to do this is by reading the handbook which was given to us by our Creator. It is called The Bible.

The Bible contains everything that is necessary for life and health in every area of our lives. It addresses the physical, the mental and the mind(spiritual). By studying and applying the principles set forth in it you can be whole in every area of your being; body, mental, and spirit.

So, here is to your good health. I shall give you some links below where you can download a copy of the Bible or you can order a hard copy if you prefer.

May God bless you and prosper you as you continue this adventure called living.





Moringa Oleifera-A Tree of Life


A Real Tree of Life

Scientists are constantly being surprised by what they discover in the plants that are found on this wonderful planet. One of the most astounding plants is one which has the scientific name of Moringa Oleifera. Its everyday name is the “drumstick tree”. It is not impressive in its appearance, but it is impressive in what it has for human beings.

In a recent study done by Carrie Waterman, who is a natural product chemist at the University of California at Davis, she found in her estimation, moringa to be among the top 10 super foods that could greatly improve world health. She found that all parts of the tree are edible from the leaves to the bark down to the roots. In addition to those findings the plant is packed with protein and contains all the amino acids. It contains by weight more protein than the legumes which are most used to provide proteins in the diet of most peoples.

Did I Mention

Did I mention that even the seeds are edible, too. The seeds can be eaten like sunflower seeds and have a slightly bitter taste. But when added to a soup or salad, they add a nice little “twang” to the flavor.

The leaves are comparable to broccoli, kale and cabbage and add a little peppery taste to salads or seasoning for meats. They carry the same nutritional value, as well.

The flowers of the moringa tree are quite often used to make tea.

Here is a list of some things that can be derived from what some call the moringa drumstick tree.

  • The crushed seeds are used to remove bacteria from water, up to 99.9%
  • The seed powder removes cloudiness from water
  • It is fast growing and drought resistant
  • Yields lamp oil
  • Yields cooking oil
  • All parts of the tree are nutritious(pods, seeds, leaves, flowers, roots)
  • Is fodder for stock animals
  • An extract of the plant fights parasitic worm infections
  • Can be farmed as an agricultural product to produce income for farmers

Waterman made this statement in regard to the moringa oleifera:

There’s nothing super-looking about moringa. It’s skinny and sparse in foliage. Its fragile branches sprout puny white flowers and droop with long twisted pods knobby with seeds. But if plants were superheroes, then moringa would be Iron Man.

Let’s summarize some benefits of the moringa drumstick tree:

  • It is very nutritious. Per volume it contains high amounts of protein, vitamin B6, vitamin C, iron, riboflavin (B2), vitamin A, and magnesium
  • It is rich in antioxidants
  • Helps to lower blood sugar levels
  • Reduced inflammation in some studies
  • Helps lower cholesterol
  • Helps protect against arsenic poisoning
  • Aids in the prevention of plaque formation
  • Helps reduce some diabetes symptoms
  • Supports brain health
  • Protects the liver against oxidation and toxicity which may cause damage
  • Helps fight infection in the blood and the urinary and digestive tracts

Here is a list of compounds and nutrients found in the moringa drumstick tree.

  • Vitamin A
  • Vitamin B1
  • Vitamin B2(mentioned above)
  • B3, B6
  • Vitamin C as folate acid and ascorbic acid
  • Calcium
  • Potassium
  • Iron
  • Magnesium
  • Phosphorus
  • Zinc

In addition to all these good nutrients it is low in fats and contains no harmful cholesterol.


There are many sources by which you can obtain the benefits of this “miracle tree”. The most common is by ingesting it in the form of a powder mixed in liquid or by taking it orally through capsules. The flowers may be obtained through suppliers for making tea. The leaves may also be purchased at “whole food” suppliers and stores to be used in salads or cooking as a portion of a meal.

Though there are some cautions associated with the using of moringa oleifera, they are not considered a great danger. It is best in any change of diet to consult your personal physician to make sure that your unique situation is not adversely affected by the use of moringa oleifera.

Good health

In today’s society, anything that can aid in producing and maintaining good health is of great value. We carry on such busy life styles and more often than not our nutrition suffers. So, when a product comes along that produces so many good things and promotes good health for those who use it, it is worth considering its inclusion in our diet.

Moringa oleifera is a natural substance that has been shown to provide nutrients which may be lacking in our fast paced life today. I recommend that you consider incorporating it in your daily diet.

I shall provide a link by which you can order this nutrient through Amazon. May you use it in good health and may your health improve as you incorporate it in your diet.

Here is the Link!(Click on the banner)

Why We Need Vitamins and Minerals

Western civilization is somewhat obsessed with health issues. If you spend any time at all watching TV, either for entertainment or information, you will be forced to hear or see numeral commercials dealing with some type of health situation. It is unfortunate that the maladies and diseases addressed are prevalent in our society and the need for treatment is in order. But many of these can be handled by having a good and balanced diet which brings with it the balance of vitamins and minerals necessary for a health life style.

It may help to understand why we need vitamins and minerals. That is what I would like to share in this article.

From the beginning

Let me state up front that I approach this from a Biblical standpoint. The reason for that approach is that it is the only one that can fit with the scientific proofs which science and medicine have brought to our understanding. Any other approach is based on what I call fairy tales and just-so stories and have no real scientific backing.

In Genesis chapter 2 we read that God created man by forming him from the dust of the earth. So we can see that man was made from and for the habitation of the earth, just as the earth was made for man.

Earth and man same minerals

So, it is no surprise that the vitamins and minerals which enable human beings to be alive biologically can be found in the very substances which make up the planet that they live on. Though the Bible is not written as a scientific text book, the things in it which relate to science have proved to be correct time and time again.

The presence of these substances bear witness to the fact of man being a created being rather than an evolved being. As a side thought, if those who are looking for life on other stellar objects are truly scientific, they must know that the “life” that they look for on those “planets” must contain or incorporate the elements which are contained in the “planet”. Otherwise, where would they obtain the necessary elements of their life.

Vitamins and minerals

Vitamins and minerals are the substances in our body which aid in the process of life, biologically speaking. Those who have studied how vitamins and minerals work in our body are constantly amazed at the work that they are involved in. There are many minerals which are what is called “trace” minerals, which the amount is so minute that one wonders if it is really needed. Yet, if that “trace” element is not in the precise balance in the body, the body will die. That goes for if it has too much or too little. The range may be in the area of .001 %. Yet, somehow the body maintains that balance, not taking too much nor too little.

In regard to vitamins, the human body uses two types, water soluable and fat soluable. Water soluable vitamins can not be stored in the body, so they must be constantly re-supplied by eating foods that contain them of taking a vitamin supplement. The fat soluable vitamins can be stored by the body and used as needed. These, also, can be gotten through food in a balanced diet or through taking a vitamin supplement.

Vitamins you need


GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.


GOOD FOR: Energy production, immune function and iron absorption.


GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.


GOOD FOR: Strong healthy bones.


GOOD FOR: Blood circulation, and protection from free radicals.


GOOD FOR: Blood coagulation – that is, the process by which your blood clots.


GOOD FOR: Cell renewal and preventing birth defects in pregnancy.


GOOD FOR: Healthy teeth and bones.


GOOD FOR: Building muscles naturally and maintaining healthy blood.

10. ZINC

GOOD FOR: Immunity, growth and fertility.


GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.

This is a list of the most essential vitamins. We have not included any of the trace minerals but they are necessary, too.


How to know

How do you know if you are getting enough vitamins and how will you know which you are not getting enough. Generally speaking, not medically, if you have plenty of energy and appetite and are not grossly overweight or underweight, things are probably balanced as far as your vitamin and mineral balance. But the only way to know for sure is to have a general check up with your personal physician. You should do this at least once a year just as good practice. Normal laboratory blood tests will tell your physician if things are in balance or out of balance and which vitamins or minerals need to be addressed. If there is need of directed treatment, follow your physicians direction.

Everything is fine

If everything checks out fine, then it would wise to incorporate a good multivitamin in your regular diet. Depending on the type of work you do you may wish to use a little more potent application. If your work is strenuous and you burn a lot of calories you may wish to take a high potency vitamin supplement to help in metabolizing that food for the energy needed.

As you age you may wish to take advantage of multi-vitamin supplements which target vitamins needed in strengthening bones. Almost all makers of vitamin supplements have a multi-vitamin produced for that purpose.

Women may wish to take a multi-vitamin made for women and especially vitamins for women who are of child bearing age and who are pregnant. There is a difference in the needs of men and women in vitamin needs.

As for women, also for men. All vitamin manufacturers make multi-vitamins for men as they do for women. It is even differentiated as to age as well.


Because we all are made from the same elements which are contained in the earth, we will from time to time need to be re-supplied with these elements. This typically should be done through the diet that we eat. We all know that in today’s busy life style we fall short of what we should take in. So, it would be wise for everyone who wishes to maintain a healthy and vigorous life style to take a multivitamin at least once a day. Your body has a wonderful way or ridding itself of over supply of most vitamins, so in taking a normal multivitamin there will be no possibility of getting too much of any vitamin or mineral.


If you need a multi-vitamin check out this LINK and this LINK!




Is Running Jogging or Walking Better for Weight Loss

In modern society we have so many things to increase convenience for our lives. Because so many things are taken care for us we find ourselves relieved of many physical duties which in past generations were common activities in a normal lifestyle. Because of this, most of us find ourselves carrying a few extra pounds around in the form of body weight. Many tend to ignore this situation and just increase the sizes in their wardrobe.

However, many choose to address the situation and look for ways to try to discard some of the excess baggage. One of the least expensive ways is to take up some form of walking or running. When I say, least expensive, I am not implying that there is not financial investment involved. In any exercise program there are different qualities of equipment one can employ. In this area, the focal equipment would be the shoes. You as an individual can decide which is best for you with just a little research.

In this article we are going to focus on which of three types of exercise will best help you attain your goal of weight loss. We shall compare and contrast running, jogging and walking. Then you can decide for yourself, “Is running, jogging, or walking better for weight loss for you”.


Let’s begin with the least strenuous, walking. A hint in buying your shoes. Some shoe makers design their shoes and specify what they are for, walking, running, or cross training. Choose a comfortable shoe from those designed for walking.

If you are very overweight or elderly or have not been athletically active in your life style, it would be wise to begin with walking. For elderly people this will probably be the best and regular exercise to begin and to continue.

Since we are addressing loosing weight, we should emphasize walking as always the beginning point. Whether you are just a little overweight or grossly overweight, walking will be a great way to awakening your body to the fact that it is going to begin to shed pounds.

The average walking speed of between 3 and 4 miles per hour will burn about 300 calories per hour. This will be a good beginning to loosing weight.

As with any situation where you have not been exercising it is a good practice to check with your physician before embarking on a program, especially if you are much overweight.


Most people think jogging is the same as running. I am not of that persuasion. Jogging, from my experience falls somewhere between walking and running. Walking is usually considered progressing at a pace which is no faster than about 4 miles per hour. Running is more in the range of 7 miles per hour or more. Jogging falls in the area between these two speeds in my estimation. Now the size of the person may cause that speed to vary depending on their height.

But to me, the main characteristic that defines jogging and sets it apart is how the locomotion propagates. In walking and in running the progress in the foot presentation to the ground is “heel and toe”. Check this out for yourself as you walk.

The presentation in jogging tends to be “toe to heel”. This type of approach adds an additional shock to the process of locomotion. This can put extra stress on the arch of the foot. If you are flatfooted this can end up being painful in the long run. If you are not “toe to heel” in your jogging you tend to be “flat”. In other words you are neither landing first on your toe or on your heel but landing on both at the same time. This, too, can lead to discomfort in the long run and will jolt the rest of your body with each landing step.

Jogging is not something I recommend.


Running is not for the beginner. If you desire to be able to run you should build to it gradually. If you are obese you may be stressing your body too much if you begin with running. As mentioned above, in beginning an exercise program, begin with walking and work your way up.

If you are just a little out of shape, you might begin your program with brisk walking. As you determine your level of ability you might graduate to running, but not too fast at first. Running is considered as moving 7 miles per hour or faster. Now your running may be a little slower as you are developing your exercise regimen.

The placement of the feet in running is very similar to that of walking. It is a “heel and toe” rocking motion. Because of the increase in the speed there are other factors entered into the equation.

Whereas in walking the arms are swinging, in running the arms are bent at the elbows and are pumping as they aid in locomotion as the body moves forward. The chest, back and abdominal muscles are engaged as they aid in the increased inhalation to supply more oxygen for the body. These factors are why running burns almost three times the calories per hour as does walking. But, because it is so strenuous, running should be the end product of exercising, not the beginning.

Additional info

As with any exercise program, one’s diet should be adjusted also. No matter which exercise for weight loss you choose you should define some type of diet plan with which to under gird it. If you keep on eating the same types and amounts of foods you will see some improvement, but if you want to really get healthy and raise your level of energy you will need to have a plan in your diet.

The simplest approach is one in which you cut back on caloric intake. You can lose weight by doing this, but it does not tend to produce the rise in energy that you would like to achieve by loosing weight. You can lose weight, but you should do more to promote increased energy.

The better approach is to study what your diet is now and see where adjustments should be made. If you eat a lot of “fast foods”, you might decide to cut back on those and replace them with some vegetables and whole foods that contain less processing. Along with this you can find a good vitamin supplement or supplements to help.

If you are very overweight and still need extra help in loosing that extra weight, there are good products which can help you keep focused on the weight loss goals. You can check out a few of those HERE  or  HERE!

Final Analysis

In determining whether running, jogging or walking is better for weight loss, you must be the final judge.

But, I do not recommend jogging, at all. I do recommend that any new weight loss exercise program begin with walking. Then as results come, gradually advance to running. Then under gird all of your exercise with a good diet with whole foods and a good vitamin and supplement complement.

Let me know what you think by leaving a comment below. 





Can I Lose Weight Eating Nuts

Since George Washington Carver discovered the goodness and many uses of peanuts, nuts of all kinds have become a favorite snack and food of many cultures. But many who are watching their waste line have questioned “Can I lose weight eating nuts?” Let’s look at some nuts in general and see how and if they can be incorporated into a diet when one is seeking to lose some extra pounds.

Nut background

Most nuts grow on trees, but not all. Nuts are usually separated into tree nuts and non tree nuts. The tree nuts include almonds, Brazil nuts, cashews, hazelnuts, pecans, pistachios and walnuts.

There are some nuts that do not grow on trees. There is the peanut which is a legume and actually grows in the root system of the peanut plant. Though they are called tree nuts, the hazelnut actually grows on a bush. Sunflower seeds are sometimes referred to as nuts and they come from a flower which is not a tree.

The nuts that we shall be considering in this blog are almost all tree nuts. As mentioned above, the hazelnut grows on a bush, which could be considered a little tree, and the peanut is a legume.

Our list of nuts include peanuts, hazelnuts, Brazil nuts, macadamia nuts, pecans, cashews, walnuts, pistachios and almonds. The presentation of information about each nut is based on 1 oz portions.

Nut qualities or characteristics

Nuts are known for their fiber and their fatty acids. You might think that the fatty acids would disqualify them as a good health food, but it does not. The fatty acids in almost all nuts are the healthy fatty acids. These aid in building a healthy cardio system. So there are two important characteristics of nuts in their favor as health foods.

Almost all nuts are tasty and flavorful. Typically there is a nice balance of carbs and protein, too. Nuts also contain the mineral magnesium which is a trace mineral but a necessary component mineral in any living system. Of course all nuts have a good measure of calories, though not excessive, per serving. Therefore, servings should be measured to some degree.

In the listing below we shall list some characteristics and the amounts contained in each nut and then a note or two of other things notable of the nut.


This is the “nut” that is technically not a nut. But it has many of the same characteristics and qualities of a nut. 

One oz serving:

  • Calories per oz. 176
  • Fat: 17 grams
  • Protein: 4 grams
  • Carbs: 5 grams
  • Fiber: 3 grams
  • Vitamin E: 21% RDI
  • Magnesium: 11% RDI

One study showed that higher peanut intake was associated with lower death rates. That means that people lived longer.

Studies have shown that higher intake may lower risks of heart disease.

One study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes.

Among mothers who ate peanuts once or twice a week when pregnant, their children had lower rates of asthma and allergies.

The only possible drawback is that many peanut products have high salt presence.

Overall, peanuts are a potent arsenal in a health building routine.


Like the peanut, the hazelnut is not technically a “tree nut”. It does grow on a bush which is very much like a tree.

1 oz serving

  • Calories: 176
  • Fat: 9 grams
  • Proteins: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams
  • Vitamin E: 37% RDI
  • Magnesium: 20% RDI

As in the peanut, hazelnuts are beneficial in combating heart disease risk factors.

One study found that a good diet of hazelnuts reduced overall cholesterol as well as the “bad” LDL cholesterol, and triglycerides. It also improved blood vessel function.

Other studies have shown that hazelnut diets can increase the amount of vitamin E in the blood.

Brazil nuts

Brazil nuts are mostly found in the Amazon region of Brazil. They are a rich source of selenium.

One oz serving:

  • Calories: 182
  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 3 grams
  • Fiber: 2 grams
  • Vitamin E: 8% RDI
  • Magnesium: 26% RDI

Selenium is an antioxidant which is a necessary element in several body functions. A one oz. serving of Brazil nuts will provide 100% of the selenium needed per day.

Brazil nuts reduce cholesterol levels. They also reduce inflammation in the body.

Macadamia nuts

Though macadamia nuts contain a wide range of nutrients they are most known to be a great source of monounsaturated fat.

One oz serving:

  • Calories: 200
  • Fat: 21 grams
  • Protein: 2 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams
  • Vitamin E: 1% RDI
  • Magnesium: 9% RDI

Macadamia nuts are well-known for their relationship with good heart health. This is probably because of their high content of monounsaturated fats.

In studies with people who had high cholesterol, macadamia nuts have helped to lower the overall cholesterol and especially the “bad” LDL cholesterol.

A macadamia rich diet was shown to produce the effects recommended by the heart-healthy diet of the American Heart Association.

Overall, macadamia nuts rich diets help to reduce risk of heart disease.


Pecans are mostly known for their good taste. But there are other good things about them.

One oz serving.

  • Calories: 193
  • Fat: 20 grams
  • Protein: 3 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams
  • Vitamin E: 2% RDI
  • Magnesium: 8% RDI

The main tool of the pecan is that it contains polyphenols which act as antioxidants. In some studies these have been shown to help lower “bad” cholesterol levels.


Cashews are part of the tree nut family. In my estimation, they are the best.

One oz serving:

  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Vitamin E: 1% RDI
  • Magnesium: 20% RDI

One study has shown that a diet in which cashews provide 20% of calories improves blood pressure in people with metabolic syndrome.

Another study showed that cashews increase antioxidant potential.

Other studies have shown that diets high in cashews have increased blood sugar in people with metabolic syndrome.

Another study showed that a diet rich in cashews reduced blood pressure while increasing levels of “good” HDL cholesterol, without increasing sugar levels.


Walnuts are one of the most popular of nuts. They are a great source of the omega 3 fatty acid alphlinolenic acid(ALA)

One oz serving:

  • Calories: 182
  • Fat: 18 grams
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Vitamin E: 1% RDI
  • Magnesium: 11% RDI

Walnuts decrease the possibility of developing heart disease, most likely due to the high content of ALA.

Several studies have shown that a regular diet of walnuts reduces the “bad” LDL cholesterol while increasing the “good” HDL cholesterol.

They also aid in improving blood pressure and blood flow through the cardio vascular system.

One study found the eating walnuts improved the measure of cognition called “inferential reasoning”. This implies that walnuts may be beneficial to brain health.


Pistachio nuts are noted for their being high in fiber.

One oz serving:

  • Calories: 156
  • Fat: 12.5 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Vitamin E: 3% RDI
  • Magnesium: 8% RDI
Some studies have found that pistachios may improve blood pressure.

Pistachios have also been found to improve other heart related risk factors such as weight and oxidative status.

They have also helped to reduce blood sugar after a meal.

Pistachios are most effective when more than one oz a day is consumed.


Next to peanuts, almonds are the most liked and consumed of the nuts.

One oz serving:

  • Calories: 161
  • Fat: 14 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams
  • Vitamin E: 37% RDI
  • Magnesium: 19% RDI

Several studies have suggested that almonds aid the reducing of “bad” LDL cholesterol.

They have also been found to aid in loosing weight when incorporated with a weight loss program.

In diabetes studies almonds when eaten with a meal help to lower sugar levels in the blood after the meal.

For people with type 2 diabetes almonds help to reduce inflammation.

Almonds have also been shown to have a beneficial effect in supporting growth of gut bacteria.


Though there are many other nuts which people have incorporated in their diets, these that I have listed are only a few, but they seem to be the most popular. Though they are tasty and flavorful, they are also healthful and should, to some degree, be incorporated in everyone’s diet. By including nuts in our regular diet and then adding some type of exercise regimen to your lifestyle, you can live a more energetic and productive life in whatever field you are in.

I shall leave a link below where you may go and check out several avenues of which nuts you would like to incorporate in your diet.

Let me know what you think by leaving a comment in the box below.

CLICK HERE to see the variety to choose from!