♡ Health, Fitness, Tips & Tricks ♡

October 5, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!


So, I’ve been asked a few times about my “workout secrets,” which made me lol for a bit. I decided to compile what I do into a video, with a little meal recipe thrown in at the end. Ps. I’m not saying do exactly what I do – this is not monkey see monkey do lol. This is just what I do, and I’m throwing out some suggestions that have worked for me. If you have any suggestions, feel free to list them! 🙂 www.facebook.com www.twitter.com

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!


July 20, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!


Please click that SUBSCRIBE button! Like, Favorite, Comment & Share with friends! MAKE THIS YEAR DIFFERENT! ENJOY THE HOLIDAYS WITHOUT EXPANDING YOUR WAISTLINE! 🙂 Special thanks to my great friend YouTube.com for helping with those cool holiday graphics. Special appearance by Grace Helbig: YouTube.com Basedow TV intro animation edited by: YouTube.com COOL BOX SHOUT OUTS Want a shout out on my YouTube & BlogTV shows? Let me know in the comments section below if my channel is in your box! *NEW* SHIRT STORE! JohnBasedow.ViralPrints.com Custom make it yourself! Choose designs, colors & shirts. Watch FIGURE IT OUT with JB! LIVE Wednesdays 9p ET on BlogTV http Send me cool stuff! John Basedow 309 Main Street — Suite 234 Farmingdale NY 11735 FIND ME HERE: Vlog Channel: YouTube.com Order DVDs & Books: FitnessMadeSimple.com Twitter Twitter.com Facebook: Facebook.com DailyBooth: DailyBooth.com Sports Video Referral: Crazy Free Throw by Idaho State’s Kamil Gawrzydek Crazy Free Throw by Idaho State’s Kamil Gawrzydek www.youtube.com TAGS: Holiday Fit Tips Christmas Hanukkah Kwanzaa lose weight diet have fun John Basedow New Media Stew holiday fit tips fitness lose weight diet weight loss nutrition meal plan bikini body ripped Christmas Chanukah Hanukkah Kwanzaa buffet lean protein carbohydrates carbs fat vegetables fruit chicken turkey breast Grace Helbig J-Bizzle JBizzle Get Chunked Fitness Made Simple “six pack abs” E! BravoTV VH1 MTV Midnight schipperke Idaho State Utah Kamil

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

Lose weight the healthy way: Week One Of the Fat Smash Diet

March 13, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!


So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day: MEAL PLAN: 8am……………..Meal #1 11am……………Meal #2 (heavy snack) 2pm……………..Meal #3 5pm……………..Meal #4 (light snack) 7pm……………..Meal#5 9pm……………..Light snack NEVER EAT 1 1/2 HRS BEFORE BED! FOODS ALLOWED: -all fruit in any quantity -all vegetables in any quantity, except NO white potatoes NO avacadoes -Good source of protein: chickpeas, bean, tofu & lentils -Brown rice—2 cups of cooked rice -2cups of low fat or skim or soy milk -as much water as you like -oatmeal–1 cup -All herbs and spices -6 oz. low fat yogurt (no fruit on the bottom 2X per day) -4 egg whites -2 cups herbal tea -1 cup of ffreashly squeezed fruit or vegetable juice -1 1/2 slices of low fat cheese or 1 veggie burger without bread -sugarless gum -1 tsp low fat mayo -1 tbsp salt -1pat (1tsp) of butter -1 tsbp mustard or ketchup -2 tbsp soy sauce -2 tbsp teriyaki sauce -1 tsp sugar substitute FOODS NOT ALLOWED: -peanut butter/jelly -white rice -meat -fish -full fat cheese -Bread ANY TYPE -raisins -dried or preserved fruits -candy -ice cream -alcohol -soda regular or diet -coffee and all coffee drinks -sports drinks -milk shakes -whole eggs or yolks -fried food -fast food SNACKS FOR PHASE I: -1/3 cup plain yogurt dip and 2 cups raw vegetables – 10 Cashews -1 low fat granola bar -15 grapes and half of low-fat milk -1/2 cup plain low fat yogurt -1 1/2 cups baby carrats

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

5 servings of fruit & veggies each day: is this possible?

May 27, 2010 by  
Filed under OBESITY

Health and nutrition experts believe that obesity can be prevented through proper diet and exercise. And 4 to 5 servings of fruit and vegetables each day is what we are supposed to eat. But hey, can we really consume that many servings each day? And even if we manage to do it, how do we pass on this practice on our little children?

I remember when growing up that I hated vegetables. My mom was a fish-and-vegetable person and we resented that we didn’t get meat as often as we wanted. Looking back now, my aversion to vegetables then was due to how they prepared (boiled!) and presented (eat it or else!). But to be fair, there were not that many resources to help moms 30 years ago. Growing up in a tropical country, it was a common belief that veggies (there weren’t that many available then) could not be eaten raw or half cooked or else you’ll get ill. Times have changed and luckily, we have more resources on our hands now, from fridges and freezers to a wide range of fresh produce at the supermarket. In other words, we have room for creativity in preparing and presenting nutritious food. I want to share here with you some tips.

Serving # 1: Breakfast

Cereals (low sugar, low fat) with topped with sliced soft fruit such as banana, kiwi, or oranges. My kids love watching me slicing bananas or kiwis over their bowl of cereal. “Thin slices, please!” And they’d count how many slices a banana can have. The record so far is 46 slices.


Crepe or pancakes topped with fruit such as strawberries or raspberries. But only on weekends when there is no need to rush.


Cereal or pancakes with apple sauce. Choose the sugar-free kind of apple sauce or make your own.

You can add raisins, prunes, fresh nuts, and pumpkin seeds.


Serving #2: Morning snack

Sliced apples, pears, cucumbers, or carrots. For their snack box, it’s slices of firm fruit or vegetables. It’s usually apples although firm, crunchy pears are also great. To top it up, I insert a small cheese sandwich or a granola (preferably whole grain) bar.

Serving #3: Lunch

Stirred fried veggies plus rice. Veggies would include carrots, broccoli, bell peppers, zuchini, beans or peas. Another variation would be fried rice with veggies with a dash of soya or oyster sauce. A small amount of cube ham or bacon pieces can make it more appealing.


Baked vegetables. This could be broccoli, zucchini, tomatoes and potatoes topped with cheese. Another variation is baked veggies with macaroni and ground beef.


Pasta with spinach cream sauce. My kids love this, with macaroni or penne and fresh or frozen spinach. You can add small pieces of smoked salmon and cheese on top.

Serving #4: Afternoon snack

Sliced fruit/fruit salad. If good mangoes are available, I invest in this expensive as my kids love it. I also buy seasonal like melons, pineapples, strawberries, and cherries. If you use canned fruit, choose the sugar-free kind.


Cake with fruit and nuts. I like to bake apple cake, banana bread, carrot cake and other fruity cakes on weekends or when the kids have company.


Apple sauce or fruity yoghurt and whole grain cookies. My kids love apple sauce and yoghurt and I try to buy the ones with low sugar and low fat.

Serving #5: Evening supper

True to the tradition of many European countries, only 1 warm meal is eaten in our family each day. Evening supper would consist of dark bread, cold cuts, and cheese. To go with it:

Mixed salad. Lettuce, tomatoes, and other fresh veggies with Italian dressing (olive oil and vinegar) topped with nuts and seeds (pumpkin, sunflower)


Veggie cuts with dip. I use low-fat yogurt or vinegar for a dip although the kids would eat the cuts without dip.


Vegetable soup. I sometime prepare vegetable soup during the cold months. This could be pumpkin, broccoli, zuchini, or pea soup, with a sprinkle of cheese and crouton on top.

Let me tell you that I am not a good cook and I don’t like spending so much time in the kitchen. Yet I manage to give myself and my kids the needed nutrition each day. 4 to 5 servings seem much but if you sit down and really think about it, it’s doable. 2 to 3 servings are not ideal but would also do, with focus on fresh produce. But how much is a serving? The CDC has a nifty tool to calculate your needs according to your age, gender, and physical activity.

It’s not easy but the important thing is to try. And in case of kids, you should start them young. I did, and I’m happy to say I am reaping the benefits now.

Photo credit: stock.xchng

Fighting prostate cancer with power food

September 23, 2009 by  
Filed under CANCER

beansSeptember is Prostate Cancer Awareness Month, and this week, September 21 to 27 is the Prostate Cancer Awareness Week.

Prostate cancer is a big big thing nowadays. Just look at the statistics as to the number of men diagnosed with prostate cancer (overdiagnosed?). Just look at the number studies focused on this type of cancer.

That’s why scientists at the University of Texas MD Anderson Cancer Center give us a list of power fruits and vegetables to help prevent and fight prostate cancer.


Beans come in all shapes, sizes. They also come in different colors – black, white, red or green. Beans are rich in proteins, fiber, and flavonols which are also antioxidants, and are said to have anti-cancer properties.


Brobroccoli_vegetablesccoli is a well-known cancer-fighting vegetable. Together with its cruciferous relatives Brussels sprouts, cabbage and cauliflower, it is a rich source of vitamins A and C, fiber, calcium and folate. However, the phytochemicals which give broccoli its strong anti-cancer properties are sulforaphane and glucosinate.


As a traditional remedy, garlic is on top of the list. It is good for the heart and the immune system. Aside antibacterial properties, it is also able to repair DNA. It has been shown to be effective against colorectal cancer as well as prostate cancer.

Green tea

Tea, especially green tea is a potent weapon against cancer and cardiovascular disorder. Green tea has more antioxidants than black tea, wine or dark chocolate. A recent study showed that daily consumption of green tea decreased the levels of prostate cancer biomarkers in patients scheduled for radical prostatectomy.


Soy or soya is a rich source of isoflavones, which are plant phytochemicals. Isoflavones contain estrogens and can serve as hormone therapy to lower levels of testosterone. Soy is also supposed to be good for the heart andgarlic the vascular system and has been a popular alternative to meat and dairy protein sources. Caveat: the health benefits of soy have been a subject of controversy lately. I will write more about the pros and cons of soy in another post.

Sweet potatoes

They are not only sweet, they are also healthy. Sweet potatoes are rich in B-carotene (hence the yellow color) and vitamin A. Just the kind of food you’d want to add to your armory of anti-cancer agents. According to the American Cancer Society, one medium-sized sweet potato is enough to provide the recommended daily allowance of vitamin A. Recently, researchers developed a purple type of sweet potato which contains anthocyanin, another antioxidant compound.


Tomatoes are rich in lycopene, a natural phytochemical with power antioxidant properties. According to the American Association for Cancer Research, lycopene helps to fight cell damage that may lead to prostate cancer. Tomatoes are also special because they do not lose their nutrients and antioxidants even with processing and cooking. Thus, it is not only fresh tomatoes but tomato sauce and tomato soup that can help fight cancer.


watermelon_slicesWatermelons are always thought be mostly water. However, it owes its red coloring to lycopene, the same cancer-fighting phytochemical found in tomato, and also in other red or pink-colored fruoits like guava and grapefruit. In addition, watermelon is also rich in vitamin C and beta-carotene.


Photo credits: stock.xhcng

Make your barbecue a bit heart-friendly

April 13, 2009 by  

bbq_spare_ribsThe barbecue season started this Easter weekend. At least in this corner of the world where we live. Now that the weather is starting to get warmer, and the sun is shining most of the time, evenings and weekends are barbecue time also known as grill time in many parts of Western Europe.

There’s nothing more appetizing than the smell of meat, burgers, and sausages sizzling on the grill. In our neighbourhood, I think we are the only ones who do not own a garden barbecue set. We have a mini electric grill but that’s how far our barbecue equipment goes. But we don’t mind. Because we are not such big meat eaters despite the tempting aroma around us.

A recent study by the National Cancer Institute indicates that consuming large amounts of red and processed meat can damage your health. They contain high amounts of saturated fat and cholesterol. A diet high in these foods causes a modest but statistically significant increase in the risk of death from heart disease and cancer.

In many countries, barbecue and meat consumption is a part of life and to forgo on these can be very difficult. However, there are ways and means to make your barbecue more heart-friendly. Here are some tips for barbecue fans:

Take it easy on the red meat.

The recommended amount of meat consumption per day is 4 ounces and obviously this amounts to just one small biteful to many people. If you have to eat meat, then follow Web MD’s recommendations:

Look for lean protein such as chicken or turkey breasts, pork tenderloin, or beef round, sirloin or tenderloin. Read labels to ensure the meat is 96% to 98% fat free.

Take it easy on the salt.

Do not use too much salt or sugar in the marinade, depending on your preferring. Honey can be used instead of sugar. Use more herbs and lemon juice, and less salt.

Take it easy on the barbecue sauce.

Most barbecue sauces are rich in trans fats and cholestererol. Pay attention to the food labels. Choose sauces and dips with zero of trans fats and low saturated fats per serving. If you have to use fat or oil, use olive or canola oil.

Take it easy on the alcohol.

Beer and barbecue go together. However, alcoholic drinks are calorie-rich and fattening. Check alternatives such as sugar-free juices and mineral water.

Load up on vegetables.

Fresh salad should be part of the barbecue menu. In addition, vegetables can also be placed on the grill, including tomatoes, bell pepper, mushrooms and beans. The best way to do this is to wrap these vegetables in aluminium foil and cook them on the barbecue just like jacket potatoes.

Eat whole grain and high fiber carbs.

To go with the meat and salad, serve whole grain bread and pasta because these are rich in fibers.

You need not completely forgo on barbecue unless there is an urgent medical need to do so. But for the sake of your long-term health, cutting down is necessary. Bon appetit!

Fruit and veggies and cancer prevention

November 20, 2008 by  
Filed under CANCER

Bacteria develop resistance to antibiotics. And tumor cells develop resistance to chemotherapeutic drugs. This resistance to chemotherapy is the leading cause of death in cancer patients.

There’s some good news though. Researchers at the University of California at Riverside may just have found the way to beat chemotherapy resistance in a very simple way – by sticking to a healthy diet!

The researchers report that intake of apigenin, a naturally occurring substance found in fruit and vegetables makes cancer cells more susceptible to chemotherapy.

Here is how apigenin works:

Normally, cells have low levels of p53 diffused in their cytoplasm and nucleus. When DNA in the nucleus is damaged, p53 moves to the nucleus where it activates genes that stop cell growth and cause cell death. In this way, p53 ensures that cells with damaged DNA are killed. In many cancers, p53 is rendered inactive by a process called cytoplasmic sequestration. Apigenin is able to activate p53 and transport it into the nucleus, resulting in a stop to cell growth and cell death.

Apigenin occurs naturally in your common fruit and vegetables, such as:

  • Apples
  • Cherries
  • Grapes
  • Parsley
  • Artichoke
  • Basil
  • Celery

It is also found in nuts and plant-derived drinks such as fruit juices and wine.

However, you may ask, what can a cancer patient do when the side effects of chemotherapy and radiotherapy unable him/her to take in healthy solid food?

This time it is researchers at the University of California at Davis which give the answer. If can drink your fruit in the form of fruit juices, why not drink your vegetables? The study indicates that “drinking your vegetables may be a solution to bridging the vegetable gap.”

This recommendation is not only for patients but for everybody who wants to stay healthy. According to the American Dietitic Association, 7 out of 10 adults do not meet the daily recommended vegetable intake as recommended by the U.S. Dietary Guidelines.

Does drinking vegetables help?  Well, the study suggests it does. The most common barriers to vegetable intake are:

  • Convenience – buying, peeling, slicing vegetables are not so convenient for people constantly on the move. That’s why people tend to opt for vitamin supplement pills whose health benefits are controversial.
  • Portability – now, who would carry a cucumber or carrot in his/her laptop bag? And what about shelflife?
  • Taste – Not all vegetables are palatable to everybody. Ask any mom with littke kids.

The researchers believe that drinkable vegetables might overcome these barriers. “Changing dietary behavior is much more effective when dietary advice is complemented with tangible, real, easy and convenient solutions.

Photo credit: stock.xchng

Don’t Eat Too Much Meat If You Got Arthritis

April 16, 2008 by  
Filed under ARTHRITIS

After months of being a lot better (read: less attack of osteoarthritis symptoms), the last three days found me on square one. Knees and thighs stiff again, trouble standing up again after a bit of inactivity (i.e. sitting down in front of my PC). This time was even worse because both my knees were swollen. I never had those before. 🙁

So I had to reflect on what I have been doing wrong. Alright, I do not have an exercise regime. Only leisurely walking around the house every now and then, if you can call that exercise. 😉 Just to stretch my legs and lessen the stiffness.

I am still on Vitamin B-complex and instead of arthritis pain reliever, I have been taking fish oil regularly in the last 6 months. Except for the 1 -2 days in the week I sometimes forget to take these two, I take them regularly. Regularly enough not to blame the lack of them in my recent mishap.

Yes, I haven’t been to the beach lately, but I still do have regular reflexology sessions which are really a LOT of help.

What’s the culprit then? MY. D I E T.

Unusually, I have recently been eating too much pork meat and pork meat products. 🙁 (I don’t eat beef so my meat is just left to pork!)

One of those things when you had too much fish and vegetables, you sort of crave for those that are not good for you! Hams, luncheon meat and sausages are what I have been feasting on recently. Like an alarm, arthritis had to remind me that I am not eating good.

Well, that’s just about the thing that I can blame the recent attack to. The bad diet I’ve been on recently. So I switched back to fish and veggie, later some chicken too.

I have been preaching too much in this blog that a proper diet plays a big role in managing one’s arthritis. I won’t be human if I don’t stray from that, from to time. But I do suffer the consequences. And that isn’t good, it hugely affects your quality of life.

If you do your own research, there is just too much on the proper diet good for arthritis. Diet that mostly consists of fish, fruits, vegetable and non-fat dairy. Just to show that I am NOT making this up. 😉

While I got back to my fish and veggie diet. I am still lacking in the exercise and fruits department!

So…what are your recent arthritis-related mishaps recently? How did you get about to “solving” it?

Let us know. 😉

THE HART-SERIES: January 7, 2008

January 8, 2008 by  
Filed under OBESITY

Day Six

Coffee – 1 point
4 whole wheat toast with Peanut Butter – 7 points
Cereal Reesers Puffs (2 & heaping bowl for lunch) w/2% milk – 11 points
Nature’s Premium Blueberry Bagel – 6 points
Carrots – 0 points
Red Peppers – 0 points
Green Peppers – 0 points
Calorie Wise Creamy Poppyseed Dressing – 4TBSP – 6 points

>> Total 31 points, under
>> 22 splurge points still remain

Picture of my dinner


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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.