Frank Salvatore

The Unknown Benefits of Strawberries

August 1, 2017 by · Leave a Comment 

Strawberries are a very popular fruit due to their sweet taste and versatile uses. However, most people do not realize that this delicious fruit contains a powerful polyphenol that can not only help prevent and improve several diseases in your body, but it can also help to treat them as well.

This polyphenol, fisetin, helps decrease pain, improve energy, and prevent toxicity, which together leads to certain overall health benefits.

Fisetin was discovered just over ten years ago when researchers isolated certain plant flavonols that have the ability to keep brain cells healthy. Similar to quercetin, fisetin activates sirtuin, which aids the body in weight loss.

Fisetin also provide strawberries their rich color. It can also be found in apples, persimmon, grapes, mangoes, onions, and cucumbers, but strawberries contain are much more potent in this compound.

Fisetin is an antioxidant, which helps stop cell damage that is caused by free radicals, however, one of the biggest ways it improves your health is by staving off age-related neurodegenerative diseases. Researchers have referred to it as being a neuroprotective and cognition-enhancing molecule that is able to benefit the brain as well as other areas of the body.

Fisetin can help protect against the damage that is caused by aging while also improving your memory. It works with other chemicals in the body to activate nerve cells and increase the body’s defense systems to help fight against diseases.

A recent study on mice examined possible advantages that fisetin can have on sporadic Alzheimer’s disease. The mice studied were genetically engineered to begin the aging process prematurely, mimicking sporadic Alzheimer’s disease.

At three months of age, the mice were divided into two groups. The first group consumed fisetin with their meals every day for 7 months, while the second group did not.

Both groups of mice were subject to cognitive and behavioral tests during the study and assessed for levels of stress and inflammation. The study revealed that the mice who were not given fisetin had more stress and inflammation than the mice who did not consume fisetin. Additionally, the mice who ate a regular diet performed significantly worse in cognitive testing than the mice who were given fisetin. Specifically, two anti-inflammatory neurons, astrocytes and microglia, appeared to be increasing the inflammation in the brains of the mice not eating fisetin.

This study helps suggest that fisetin has the potential to be a preventative measure when it comes to health, not only for Alzheimer’s, but also for many age-related cognitive diseases. Fisetin has also been recognized as a compound that can decrease brain damage from a stroke and minimize brain damage after an injury.

Fisetin clearly plays many vital roles in the body for brain health, mental health, and inflammation. This helps your body function better overall and stay in optimal health. Some other benefits of fisetin include:

  • it helps treat inflammatory bowel disease
  • it decreases inflammation caused by high blood sugar
  • it inhibits inflammatory cytokine production which helps treat allergic reactions
  • it inhibits the growth of cancer cells
  • it treats eczema
  • it suppresses mast cells that are found in skin, respiratory and GI tract tissues

Although there are many health benefits to eating strawberries, it is important to note that strawberries are also known to be one of the most pesticide-laden foods as well. Because you would have to eat 8 pounds of strawberries each year to get the amount of fisetin needed to have health benefits, many people choose to take fisetin supplements as well. If you are unable to grow your own strawberries or buy them organically, it is best to get your fisetin benefits from a supplement in order to avoid harmful pesticides.

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The Health Benefits of Coffee

August 1, 2017 by · Leave a Comment 

If you are like many other people around the world, you look forward to enjoying a cup of coffee in the morning and rarely start your day without it. But, do you know its impact on your health?

Studies have shown that coffee may actually lengthen your lifespan. How is this possible? Researchers have found that while everyone is different, coffee is associated with a decreased death rate from digestive, circulatory, and cerebrovascular diseases in ten European countries.

The study reports that compared with subjects who did not drink coffee, participants drinking one cup per day had a 12% lower risk of death from diseases such as cancer, stroke, heart disease, diabetes, kidney disease, and respiratory disease. The mortality risk from these diseases was found to be 18% lower for those who drank three cups of coffee each day.

These studies show that moderate coffee consumption should not make people worry about its health implications and people may benefit from drinking it. During these studies, differences among the subjects were anticipated and noted. For example, Danes tend to drink more coffee and Italians drink less coffee but in higher concentrations.

A second study looked at the consumption of coffee by 185,855 Americans aged 45 to 75 of all different races. It turns out that it didn?t matter if people consumed regular or decaf coffee, the mortality rates remained the same, suggesting it is not about the caffeine. Instead, it has been noted that coffee contains many antioxidants and phenolic compounds that likely play a large role in preventing diseases, particularly liver cancer and liver disease.

Another important point is that if people choose to drink coffee, they are less likely to be consuming high-calorie and high sugar beverages in the morning such as energy drinks.

How can coffee become unhealthy?

Many people who enjoy coffee do so by adding lots of sugar and creamers. Both fake creamer and conventional milk can lead to serious health problems and negatively impact people’s health, causing the morning cup of coffee to become harmful.

However, organic, raw, and grass-fed cream or milk can be beneficial. People also choose to put coconut oil or MCT oil in their coffee to liven it up a bit. These oils are good for your brain, memory, hormones, and disease prevention.

Making coffee with these oils allows your body to get enough of the really useful MCTs and lauric acid. Widely known as Bulletproof Coffee, this morning beverage is made from coffee that is free of mitochondrial-inhibiting mold toxins, grass fed butter, and Brain Octane Oil. Some people choose to add butter, coconut oil or MCT oil to their black coffee, however, it doesn?t elevate ketone levels as much, which limits the activations of CCK, a satiety hormone. This may result in food cravings and hunger pangs. Ketones are also great brain food which helps increase mental clarity.

Using MCT Oil in Place of Coffee Creamer?

There are several ways in which MCT oil can improve your health:

  • Reduce appetite
  • Prevent nonalcoholic fatty liver disease
  • Improve athletic performance
  • Increase energy levels
  • Improve mitochondrial function
  • Improve cognitive and neurological function
  • Reduce disease risk
  • Act as a dietary therapy for treating epilepsy

Adding MCT oil to coffee is simple because it is tasteless and odorless, and makes a healthy substitution for artificial creamers. Additionally, both coffee and MCT oil are beneficial to liver function.

What kind of coffee is the best?

Coffee is made with a lot of pesticides, so it is best to choose organic. Organic coffee has no chemicals and uses no synthetic fertilizers when it is cropped. The beans also have a richer flavor and provide the body with natural antioxidants.

There are many benefits of choosing organic coffee for your health and the health of the environment. Organic, shade-grown coffee is available in most retail markets, and can also be ordered online. Also, purchase your coffee in whole bean form and grind it yourself to prevent it from becoming rancid.

Drink your coffee black, without the addition of cream or sugar and consider adding a health boost with MCT oil. Coffee should always smell and taste fresh, so be sure to smell your beverage before indulging in it!

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Facts You May Not Know About Sweat

August 1, 2017 by · Leave a Comment 

Have you ever found yourself in a situation where you need to look your best, but you can’t stop sweating? While it may be aggravating in these types of situations, sweat is actually a sure sign that your body is doing what it is supposed to do.

When your body begins to get too hot, your hypothalamus sends an activation signal to your sweat glands, creating an evaporation of sweat on your skin that cools you off. Perspiration helps to keep your body cool and prevents you from overheating.

Sweat Does Not Typically Smell

While people may believe that sweat smells bad, it is actually odorless. Sweat is mostly made up of water and electrolytes, and neither of these compounds has any kind of smells. Instead, unpleasant smelling sweat originates in the apocrine sweat glands, which are activated during times of stress, anxiety, fear, or arousal. Smelly sweat is thick and oily, causing it to trap in bacteria on the skin. Additionally, some synthetic fabrics are able to trap body heat and further interfere with sweat evaporation and produce a specific odor of their own.

Your Body Produces the Amount of Sweat it Needs

Your body has the natural ability to know what it needs to thrive. It produces the sweat it needs to keep you from overheating and it has a way of knowing how much perspiration your body needs, which varies from person to person. The amount of sweat your body produces on a certain day depends on several factors, including the number of sweat glands you have and the weather.

If you live in a hot climate, your body changes to adapt to that environment and learns to sweat more efficiently. Alternatively, if you live in a colder area, your body may produce a larger amount of sweat in the heat than someone who is used to that type of climate. Your body knows what it best for you, even if it is different from someone standing next to you.

It Is Not Beneficial to Be Sweat Free

Some people go to an extreme and get Botox injections or light wave treatments to help them produce less sweat. However, while these treatments are approved by the FDA, they can lead to skin irritations such as burning, bruising, itching, and swelling. Also, because these treatments are relatively new, the long-term side effects are not completely known. It is best to let your body do what it needs to do than to have medical treatments for cosmetic reasons unless the benefits of the treatment outweigh the risks.

If you feel like your body produces too much sweat, there are some natural ways that you can manage it. First, layer with cotton, which absorbs sweat and dries quickly. Synthetic materials, on the other hand, trap heat and keep sweat in. Also, it is important to try to relax. If you?re concerned about body odor, try to limit your stress because when you are stressed, your body sends a signal to the apocrine glands to produce water and lipids, leading to odor-causing bacteria. Finally, avoid drinking too much caffeine. Caffeine is a stimulant, sending your body into flight-or-fight mode and increasing the activity of your apocrine glands.

Overall, while sweat may be inconvenient and even embarrassing at times, it is just like any other bodily function that your body does for a reason. If you are concerned that you sweat too much (or not enough) then contact your doctor. It may be a sign that there is something else going on with your health, so it is best to get checked out just to be sure.

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Exercises to Tone Your Legs to Perfection

August 1, 2017 by · Leave a Comment 

Undoubtedly, one of your fitness goals is to have strong legs to support your body. But do you ever wonder if your leg exercises are as effective as they could be? Here are four new ways to work out your legs that will result in strong, lean muscles.

Warm Up

To get started, do a body-weight goblet squat with a 3-second hold and then a hold reverse lunge with a hold and reach 3- to 5-second hold, alternating sides. Doing these two exercises together helps to open up your hips and primes your knee joints and supporting muscles for your upcoming activity.

You can also help improve your range of motion by pushing your knees outward with your elbows at the bottom of your squat, and shifting the hip of your back leg forward while reaching your opposite arm up as you lunge. Move slowly through each rep and doing this for about five minute total.

Power Circuit

The most effective way to workout is to start with the most difficult movement and on an easy note. This is because your body is at its peak readiness at the beginning of the set before it fatigues. This 15-minute workout begins with squats and ends with the much simpler pull-through.

To help keep your heart rate up during this exercise, do a bunch of reps as a fast-paced circuit without resting in between. Try to do a total of three or four complete rounds of the following routine:

  • 8-10 goblet squats
  • 10 deficit reverse lunge reps per side
  • 10 dumbbell step-up reps per side
  • 12-15 single-leg pull-through reps per side

Strength Set

In order to build bigger, defined muscles, you have to challenge your legs with significant resistance. This breaks down muscle fibers which are then rebuilt while you rest. A good pair of moves you can do to allow your legs to handle heavier loads safely are goblet squats and deficit reverse lunges. Start with 2 reps and work up to 10 of goblet squats with a 10-second rest in between each. Follow this up with 10 reps per side of deficit reverse lunges.

Do this routine once a week with a weight that you can only handle for 10 squats at a time, which is probably heavier than you would expect.


Doing this last exercise will help wear you out. It is important to note that once your body is tired, you tend to lose correct form, so it’s not a great time to do difficult exercises. However, a pull-through is a smooth and easy modified swing movement which is not too hard on your joints.

Do as many reps as possible of a pull-through and work for speed and intensity rather than control and balance. Do this with both feet on the ground and perform as many reps as you can with perfect form in 30 seconds. Rest for one minute and repeat up to five times.

Add in Some Cardio

To get even better results, add in some cardio each week that challenges the muscles in your legs. For example, hike up a hill or walk while carrying a heavy object at your side. Walking up an incline helps to increase the activation of your leg muscles. Remember, the steeper the incline, the more benefit your muscles will get out of it.

If you want to build your muscles to be able to complete heavy strength workouts, you have to improve your fast-twitch muscle fibers. This part of the muscle gives you the explosive power you need in order to do an effective workout. When you are doing cardio, add in some intervals such as sprinting for 20 seconds, then recover for one minute, then repeat seven more times.

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How to Improve Your Public Speaking

July 1, 2017 by · Leave a Comment 

When people go to see a public speaker, they actually do not expect much. If they are presented with an entertaining and enjoyable talk, it is an unexpected delight. Knowing this is actually advantageous to people who engage in public speaking events because they are then aware that the bar is set pretty low. If a speaker knows that their audience is not expecting too much, it takes off some pressure to deliver a perfect speech.

That said, audiences want to be able to have fun while still taking things seriously. Speakers who are able to provide audiences with both of these characteristics in their speech are in high demand. So, what can you do to make yourself one of these sought-after speakers? Here are some tips to improve your public speaking and set yourself up for success.

1. Tell Stories

Speeches tend to be boring and people really dislike being forced to sit through talks that they feel no connection to. If you are able to start telling stories, you can allow your audience to relate to what you are talking about while also adding in a bit of humor and instruction.

For example, rather than presenting an audience with dry facts, relate the statistics to something that is relevant in everyone’s life. Tell a story that everyone can relate to such as the struggles of modern travel or the well-known troubles of our healthcare system. Allow your audience to visualize how a situation feels before presenting them with your solutions.

This will allow your audience to become invested in what you are saying and want to hear more.

2. Forget the PowerPoint Presentation

No one likes to listen to someone read the words out loud on a large screen that they can read themselves. Rather than giving a PowerPoint presentation, provide your audience with just one slide at the end of your speech with your contact information and invite the audience to contact you with any questions about your topic.

This will open up the opportunity for continued communication with your listeners and will almost guarantee that your audience will reach out to you. It will allow your audience to know that you are authentic and it will make you more memorable to them.

3. Know Your Audience

Show up to your speech early so you can get to know your future audience. Take this time to mingle with people who are attending the talk and learn what they are hoping to get out of it. Ask questions and take notes of the answers so you can refine your speech accordingly.

Listen out for keywords that are specific to your company or industry and replace the words in your speech with theirs. This will allow you to become a trusted insider with your audience and help you bring them valuable information that they want to hear from the outside.

4. Be Yourself

Wear the clothes that you are comfortable wearing and don’t try to be someone who you are not. People showed up to hear you speak, not an imposter, and you want your audience to believe in you, which requires honesty from the start.

Speak like you talk and do not be afraid to show your audience who you are and what you believe in. Set the mood in the beginning of your speech with a joke to get people to pay attention and feel intrigued to hear the other things you have to say.

5. Be Humble

Remember that it is a privilege to have an audience, not a right. Every time someone decides to listen to you speak, it is a privilege that you have earned. Because you can lose this privilege, it is important to respect your audience and speak to them in a way that encourages them to learn and improves their lives.

If you are able to focus on these things, you will be better equipped to maintain the attention and respect of your audience.

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Frank Salvatore