Da Nang Damned!

Friday, June 20, 2014


Chia seeds are a real superfood. Chia is rich in fiber, oOmega 3, calcium, manganese, and phosphorus and protein. Because it is tasteless, it's easy to add to all kinds of recipes from smoothies to bread. In previous posts I have included a recipe for Chia pudding, because of Chia ability to absorb up to 10 times it's weight in water it's a great way to fill fuller without filling up on calories.

Try this drink to get you going in the morning.

1. 8 - 10 ounces of spring water.
2. teaspoon of Chia seeds
3. Juice of one lemon.
4. Tablespoon of raw honey.

Simply add all the ingredients to the glass of water & mix it all with a spoon or put in in a blender and blend. If you mix it in the glass let it sit for a few minutes for the Chia seeds to soften.

Then drink slowly.


Wednesday, June 18, 2014


I love poached eggs! But I have switched from adding buuter and shredded cheddar cheese to olive oil and Nutritional Yeast. The olive oil is heart healthy and the yeast is loaded with  nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein.Best of all it has a chessy nutty taste that's a great substitute for chesse.

Try this twist on poached eggs.

1. Poach 2/3 eggs
2. Toast 1 slice of whole wheat bread
3. Crumble toast into bottom of bowl.
4. Dribble small amount of olive oil on toast.
5. Add poached eggs.
6. Dribble small amount of olive oil.
7. Sprinkle 1 tbs of Nutritional Yeast.
8. Salt & pepper to taste.
9. Give thanks.
10. Enjoy!

Here are some other tasty Nutritional Yeast Tips.
  • Sprinkle it on popcorn.
  • Stir it into mashed potatoes.
  • Add a little to the cooking water for “cheesy grits” or polenta.
  • Sprinkle on any pasta dish.
  • Add a tablespoon or two to bean dishes to enhance flavors.

Tuesday, June 17, 2014


Yesterday, I got the results of my blood test. Everything was okay LDL a little high, but  the big red flag was that my PSA was 9.1 up from 5.4 the year before! AS we men get older our PSA levels (Prostrate Specific Antgen) increase along with a enlargement of the prostrate. There is no absolute normal levels or for that matter no absolute abnormal. However a spike from 5.4 to 9.1 is a concern as it might indicate prostrate cancer.

There are other factors besides cancer that could increase PSA levels: infection, enlarge prostrate and inflammations can also effect levels. Interestingly high HDL cholesterol counts can also cause a rise, which might be the what's going on with my count. (I'll talk about cholesterol in another article.)

There's also a lot of debate on the effectiveness of the PSA test and whether the benefits of the screening outweigh the risks and pain of follow up test and treatment.

The bottom line is I made an appointment with an Urologist to discuss the levels, causes and options.
Prostrate cancer is highly treatable when caught early and is also usually slow growing. So I intend to proceed cautiously with whatever option I take.

I'll keep you all updated.

Saturday, June 14, 2014


Here's a great and simple recipe for dairy free Coconut Ice Cream.

2 cups Coconut milk (I use the non sweeten milk.)
1 ripe banana
1/2 cup frozen wild blueberries

Dump into a blender and blend till smooth. Pour into glass bowl and put into freezer for 3-4 hours. If you want you can take it out after 1 hour and mix with a fork. Do this every hour till frozen and you'll have a creamier ice cream. I like to pour it into popsicle molds. You can also use a sweenter and vanilla, but I think they're sweet enough especially if you use a nice ripe banana.

Have fun experimenting with other fruits and milks. I just tried Coconut and Almond milk & it's great.

These pops are a great way to cool off after a workout.

Low fat, no bad stuff just a great summer time treat!


Saturday, May 31, 2014

Korean Ginseng A Great Natural Energizer!

Korean Ginseng is a Great Natural Energizer! At my age (pushing 68) I've realized that energy management is becoming more and more important. Staying fit & healthy, being able to enjoy my retirement and living a long and active life is my goal.

But I also realize that I need help and lately Korean Ginseng has been the answer. Here's why:

1. Korean ginseng is used to treat stomach disorders.

2. Korean ginseng contributes to heart health by preventing tissue and organ prolapse and improves blood circulation.

3 The ginsenosides found in Korean ginseng enhances memory and improves cognitive abilities. 

4. Korean Ginseng also is for easing insomnia and anxiety.

5. Strengthens immune system .

6. Energy enhancer. Korean ginseng boosts the immune system by strengthening the lungs making it ideal for those who suffer from asthma, chronic cough, dyspnea and sweating for no reason. It can also increase your resistance against sickness such as the common cold and flu.

7. Sexual enhancer: Kind of like nature's Viagra.

There are some side effects: Due to its strong potent action, Korean ginseng is not recommended for use among those suffering from high blood pressure.

I've been taking 250MG of Korean Ginseng with 15% Ginsenosides for three weeks and have notice major improvements in three areas: Sleep, energy and sexual performance.

Try it for yourself. But first check with your doctor.

Monday, May 19, 2014


I started taking Asian Ginseng one week ago to help with my fatigue and muscle weakness and I gotta tell ya I luv it! After a couple of days I started feeling better less tired and less aches & pains. The added benefit was sleeping better. Instead of getting up 3-4 times a night I down to 1 or 2 times!

I had been searching for a natural cure for my fatigue and muscle weakness & Asian/Korean Ginseng seem to be the answer. This wonder herb has been used for thousands of years in Asia to cure everything from Erectile Dysfunction to sleeping problems. As with any herb start with the lowest dose and carefully monitor and side effects. Give it a week to see real results. Try it it worked for me and hopefully for you.

Friday, March 7, 2014


I admit that I have always been in love with push ups. Even as a youngster push ups were my first body building exercise . Today at 67 1/2 years old they remain my favorite body weight exercise. Why? Because in my humble opinion they are the most effective body weight exercise you can do to build muscle, increase core strength and cardio function.

Let's take a close look at why I am so in love with pushups.

1. They can be done anywhere: in your bedroom, hotel room, on the beach, backyard, front yard, your neighbor's yard -Okay you get the picture no need for a gym membership.

2. Most of us know how to do they basic military pushup. No special trainers or instructors needed.

3. No fancy expensive equipment.

4. Endless variations: I'll talk more about some of the different push up variations in another post, but let's just say if you only did push ups you would never get bored.

5. Works all the major muscle groups: Biceps, Triceps, delts, traps, lats pecs, abs & even to some extent legs. All get a great workout.

A word of CAUTION! If you are suffering from back pain you first have to do specific exercises to lose the pain. The best one I found  is Lose The Back Pain by the Healthy Back Institute. They are now offering the complete program on a 21 trial basis for only $4.95! This is the exact same program I used to cure my back pain. It worked for me and it can work for you.

So there you have the reasons why I love push ups. Sadly this terrific exercise gets shoved into the corner with all the fancy videos and exercise machines being promoted today. But if you take a close look at this programs & machines I think you see that many of the movements are very similar to a push up. Take my advice and give push ups a try & maybe you'll fall in love too.

Monday, March 3, 2014


It's another snow day: No school & we're being advised to stay off the roads. So does that mean I don't have to workout? You maybe feeling frustrated that you you can't go for a morning run or the gym is closed. But that doesn't mean you have to completely abandon your your over all fitness program.
Below are some ideas for an in home snow day workout.

1. Pullout the old workout video, or go on youtube and/or fire up the Wii fitness program.
2. Do some yoga or just plain old stretches.
3. See how many different forms of pushups you can do.
4. Fast walk around the house.
5. If you have a second floor walk up & down the stairs, it's better than a stair master.


Take a day of rest, mediate, snuggle with your partner, take a nap, plan a week of healthy meals and recharge you're batteries.
Don't stress about missing a workout. If you're into a regular fitness program, missing a workout now & then won't hurt you and can even be a benefit. Remember you don't grow muscles unless you rest.

Enjoy the snow day. It'll be Spring soon enough and then there's no excuse!

Saturday, March 1, 2014


Yes even I fall once in a while. last night my grandson slept over for supper we had meatball subs and later watching a movie popcorn. I went to bed feeling sick, dizzy, headache, sweating. Started drinking water when I woke up during the night & feel better today, but still a little off.

Lesson learned watch out for those cheap carbs & wheat/gluten! So back to scrambled eggs for breakfast. Even my blood pressure which is always slightly below normal w/no meds was 85/54. That's close to critical!

I'm guessing in was the shock to my body having all those carbs & the blood sugar rise caused by the wheat.  back to lean protein & veggies. Guess those Paleo Diet people know what they're talking about!
Here's a link to learn more about the Paleo Lifestyle & some recipes.

Friday, February 21, 2014


I been using Chia seeds for few weeks adding them to my oatmeal and even my morning glass of water along with apple cider vinegar & honey, but I never considered making a Chia seed pudding. As many people know Chia seeds turn gelatinous when mixed with a liquid almost like tapioca. But unlike tapioca Chia seeds are an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc, & copper.  They contain 6 times more calcium than milk and are also high in protein.

So along with making a delicious pudding they are also very nutritious.  Here's a quick and easy recipe to introduce you to Chia.

3/4 cup chia seeds
2 cups almond milk, coconut milk or low fat cow's milk
Tiny dash salt
Stevia and vanilla extract to taste

Mix together, let stand about 30 minutes and enjoy. Have fun experimenting with adding dried fruit, spices and other ingredients. This is a great dish to have before a workout or breakfast.

Need relief from your back pain? Try Lose the Back Pain's21 day trial offer of the complete program.
for only $4.95 click here to find out more.

Thursday, February 20, 2014


The following article is from the Healthy Back Institute.


When you decompress your spine you increase the space between your vertebrae, relaxing the pressure on your discs, ligaments and nerve roots. Increasing intra-vertebral space means reducing pressure on the nerve roots, which means less back pain and less likelihood of nerve root damage. When you oscillate up and down while in a decompression position, it creates a pumping action for the fluids around your spinal discs. This forces waste out and draws in fluid around your discs.
Other benefits include:
  • Relaxing muscles and increasing blood flow
  • Helping to realign your spine when used in the long term
  • Improved circulation, flexibility and mobility
  • Better posture — which is key to healing and preventing more back problems in the future
Inversion Therapy works for back pain:
  1. A study in the Archives of Physical Medicine and Rehabilitation found that inverted positioning for short periods significantly increased spinal length and reduced EMG activity (indicating the amount of muscle pain in participants) by 35% — in as little as just 10 seconds after becoming inverted. This study was done over 30 years ago, but many are still missing out on these pain-relieving benefits.
  2. For more info on how you can CURE YOUR BACK PAIN without drugs or surgery and receive a 21 day trial of THE LOSE THE BACK PAIN SYSTEM Click Here!

Tuesday, February 18, 2014


BACK PAIN ? PLAY TENNIS!??? No, not really, but a tennis ball can help ease your back pain. Here's how: Take a tennis ball and put in on the floor in front of you. Next, take off your shoes and place your foot on the tennis ball. Roll your foot back and forth over the ball.

It may hurt a little at first or you may find one spot on your foot that hurts more than another. If that's the case ease off a bit but continue to roll the ball and your pain should lessen. When I first tried this I had one spot right on the left side of my foot that really hurt. But after using the tennis ball for two or three days the pain disappeared and my back pain was cured!

Put as more pressure on the ball as you feel more comfortable with it. Also it may help to brace yourself by holding onto a chair or wall to keep your balance. You only have to roll the ball for thirty or sixty seconds, switching your feet so each foot gets a massage.

The reason this works for many people is because of the ancient technique called Reflexology. Reflexology has been practice for thousands of years and recently western medicine has begun to realize it's benefits. The idea is that like acupuncture and acupressure, putting pressure on certain points on the body affects other body parts. With Reflexology the bottom of the feet are considered key areas where pressure put on an area of the foot affects other areas like the heart, stomach or back.

Regardless of the principle behind Reflexology this simple technique with the tennis ball works. Give it a try they are no side effects like can results with pain pills and it just might stop your pain without a trip to the doctor's.

Monday, February 17, 2014


Are there secret home remedies for back pain, perhaps some ancient herb or treatment that might still work? Certainly man has been plagued with bad backs ever since he dropped down from the trees and started walking upright and since that time has tried many ways to cure his pain. Today we are very quick about popping a pill or going to a doctor and or chiropractor for every ache and pain. But are there things we can do by ourselves at home that can solve or problem backs.

 Well the answer is yes! There are home cure for back pain. I don't know how secret they are: most are just common sense. However it's sometimes surprising how often common sense flies out the window when pain clouds our judgment.

First let us look at some of the benefits of using these Lose The Back Pain System">"secret home cures".
1. Ease or eliminate back pain.
2. Feel better
3. Improve sleep
4. Save money
5. Lose weight

Sound good? There are many more benefits, but I think these are enough to motivate you to try these secret cures.

So here are some remedies that have worked for me and I am sure can work for you. Some of these secrets can be use immediately and some when the pain subsides and some only with checking with your doctor.

 1. Rest: Yeah I know "Big Secret" but it's amazing how many people just can't seem to really rest. Turn off the electronic devices and go to bed! Now here's the secret: Put a pillow under your knees to take the strain off your back.

 2. Pillows: Another method that I like is lying on my side with the pillow tucked between my knees.

 3. Cold Compress: Go to the freezer and grab a bag of frozen peas, wrap in a towel and place directly on the painful area. Ever notice how when an athlete is injured the first thing they do is apply "ice". They do this because it works! The cold clams the nerves and deaden the pain. But only keep the compress on for twenty minutes max.

 4. Heat: There are many rubs and lotions you can buy that can help with the pain. A simple home remedy is to make or have someone who sews make a cloth bag filled with rice. Pop the bag into the microwave for a few seconds and place on the painful area. The heat relaxes the muscles and eases the pain. My wife likes to switch for cold to hot packs because she say's it shocks the muscles and nerves. Try it just remember not too hot or cold and only for twenty minutes.

 5. Massage: I love a good massage and find it really helps my back to relax and for me to unwind. A real simple massage is to use what you probably have right in your cupboard: Olive Oil. Just warm up a couple of teaspoons in a glass bowl in the microwave and have your partner apply it to your back. Again be careful that's it not too hot. Don't worry about proper technique, just a slow up and down or circular motion is all that's needed.

 6. Hot Toddy: This was my Dad's cure for almost any aliment from a cold to a bad back. I never remember Dad taking a sick day and he lived to be eighty-nine. A modern version of this secret elixir is as follows: a cup of hot water, a tablespoon of honey and a little lemon juice. I like to put a full slice of lemon right in the cup. Stir and microwave till hot, drink slowly. Take a couple of non-aspirin over the counter pain pills, a hot bath or shower and go to bed early.

 Give these Lose The Back Pain System">"secret home remedies for back pain" a try. They can help you to ease the pain and recover your health. I can personally approve each one because I have used them to relieve my own sciatic pain. Besides curing your pain, the health benefits are an added bonus. Of course if the backache doesn't go away see your doctor.


Okay I live in Maryland & usually we don't get much snow. BUT this year we been hit with storm after storm and record cold. That means lots of shoveling. I keep thinking I should buy a snow blower but if I did it would probably sit in the garage for 2-3 yrs. So my wife & I shovel. I'm 67 going on 68 and my wife's 66. I also had Lose The Back Pain System">back surgery 4 yrs ago so shoveling snow especially 24 ' of the white fluffy stuff should be forbidden. But because of the program we follow and our diet, we shoveled and shoveled and feel great! The best thing about it was we got outside, breathed some fresh cold air and got plenty of sunshine. All this helped chased the snow storm blues away. Seriously, don't shovel if you have a bad back or other medical problems and please take it slow and easy. But even if you don't shovel get out and soak up some sun. The good news is that this week's supposed to be warmer so Spring is coming! If you want to Lose The Back Pain System">cure your back pain check this out.

Friday, February 14, 2014


Yes you can cure your back pain and do it for only $4.95. Here's how. The Healthy Back Institute is offering a 21 day trial of their Lose The Back Pain System">. This is not some watered down version or a couple of general exercises. This is the complete program that you customize to your specific back problem. For $4.95 you download the complete program with exercises designed to address the causes of your back pain. Lose The Back Pain System"> has been using this program for many years and has helped thousands of back pain suffers to lose their back pain and live active pain free lives. This is the exact same program I use four years ago to lose my own pain. For $4.95 I received the complete program follow the instructions customized it to meet my needs and within 1o days I was pain free! At the time I was 63 years old, had injured my back at work and had undergone surgery and weeks of therapy and still was in pain! Lose The Back Pain System"> was the answer to my prayers and I'm positive it can help you. Try it for 21 days, if it doesn't work cancel. They'll return your money and you get to keep the program!


Happy St. Valentine's Day! Here's a question for you to ponder. Are you staying heart healthy? Of course Valentine's Day focuses on matters of the Heart and romance and that's very important. But more important is being heart healthy all year round. After all it's hard to fully love someone else if your not healthy. So here's a quick check list. If you are not doing all of these you maybe limiting your self and your love life. 1. Are you eating the right foods? Healthy lean protein, colorful veggies and fruit. 2. Are you staying active? Exercising, walking,etc at least 15 mins a day. 3. Do you get regular/annual physicals? 4. Do you practice some form of meditation? 5. Do you have a positive outlook on life? 6. Do you have a good social network? These six area have been shown to be the things that happy, healthy people seem to have in common. So Happy Valentine's Day.

Tuesday, February 11, 2014


This makes a great side dish or full meal with a salad. 1/2 cup quinoa - be sure to rinse before cooking 1 cup chicken or veggie broth 1/4 cup chopped roasted red peppers 1/2 cup spinach 1 small onion chopped 2 garlic cloves sliced thin 1 tsp Olive Oil 1/4 cup Feta cheese Add quinoa to chicken broth, bring to boil and let simmer for 15-20 mins Saute onion & garlic in olive oil. Add quinoa,spinach, and red peppers & cook to spinach is wilted. Add Feta Cheese and stir into mixture. Fresh pepper to taste and serve. You can also add mushroom and/or black olives and other ingredients. Enjoy!


Most mornings it's not unusual for us to wake up with morning stiffness. Here are five ways to relieve that stiffness and get a great start on your day. Be sure to get a good night rest. While lying in bed do some easy stretches. Take a hot shower. Drink filtered spring water. Eat better by cutting down on simple carbohydrates. I hope these tips help to relieve your morning stiffness and gives your day a jump start.

Monday, February 3, 2014


It's been a tough winter & it's just half over. Even in Maryland we are having another snow storm and two more predicted for the week. That means many of us will be out shovel snow. But BEWARE SNOW SHOVELING KILLS!!!! Here's some tips to prevent injury and death. 1. Don't shovel! If you live in an area that gets a lot of snow consider a snow blower or make friends with a neighbor who has one. 2. Pay someone to plow/shovel. 3. If you must shovel do some warmup/stretching exercises first. 4. Buy an ergonomically designed shovel. 5. Spray some vegetable spray on your shovel. It'll help the snow slide off easier. 6. Push rather than picking up the snow. 7. Don't overload your shovel. 8. If you throw the snow avoid twisting. 9. Work slowly and take breaks. 10. If you feel winded or have some pain. Stop shoveling go inside and rest! Please use common sense and pace yourself. If you're out of shape be careful don't over extend yourself. A clean driveway is not worth a trip to the emergency room.!

Monday, January 20, 2014


I recently wrote a post about the perfect diet. Although my wife and I generally eat according to the guidelines I refer to in the perfect diet, the Holidays threw us for a loop. All the sweets and food that we ate at parties and cooked ourselves for friends and families really packed on the pounds. The cold weather only adding to the problem making it hard to be outside. On top of that I beginning to realize that consuming grains even whole wheat is bad for your health. Recently I learned that whole wheat raises the blood sugar about the same as a candy bar! The fiber you get from whole wheat is really minimal when you consider the sugar increase. Plus the more I read about gluten intolerance the more I believe a lot more people suffer from it than previously thought. I know in my own case when I consume lots of gluten products I feel sluggish and worst my restless legs really get fired up. So I decided to go on a 30 day challenge. Eliminate wheat and stick to a Paleo Diet. I will be posting recipes from time to time. So join me on this challenge.

Wednesday, January 1, 2014


From time to time everyone will experience back pain flare ups. But here are some tips to limit flare ups and cure them ASAP. 1. Know what causes flare ups and avoid them. One of my flare up triggers is shoveling snow or dirt it doesn't matter. So what do I do? Well first I try to avoid shoveling and if I have to I try not to shovel too much weight, watch how I use my body and avoid twisting and throwing the snow,I use an ergonomically correct shovel and take frequent rests. 2. At the first signs and even before I feel any pain I'll take an over the counter pain pill. Do some stretches and use a warm wrap. 3. I maintain a regular exercise program so my core stays strong. And lastly I listen to my body and try not to overdo it. Flare ups are a fact of life, but knowing your triggers and listening to your body can reduce them and hopefully prevent flare ups from recurring.