By now, you've probably heard that it's best to cut out white foods to increase the nutrition in your diet and help you lose weight. Products made with white sugar and flour typically don't contribute much in the way of healthy calories and should be limited. Does that mean all white foods are bad? Not at all. Eat a variety from this white food list and you'll easily boost the nutrition in your daily diet.

Cauliflower

Hands-down, cauliflower is my favorite white food. A member of the crucifer family, cauliflower is a potent cancer-fighter, is high in fiber, vitamin C and B-vitamins. Think you don't like cauliflower? Toss it with a little olive oil, salt & pepper; then roast at 400° until browned and tender. Your house will smell like French fries as it's cooking.

White Onions

Another favorite vegetable, onions add zing to any dish. They are terrific inflammation and cancer-fighters. Saute one or two sliced onions the next time you cook and add them to sandwiches and salads.

Mushrooms

Mushrooms are high in selenium, a mineral needed to produce antioxidants; as well as iron and zinc. Many are considered anti-inflammatory as well. Eat from the wide variety available, including crimini, portabello, shiitake, white, porcini, enoki. Sauteed mushrooms add a meaty texture, making them a terrific addition to your meatless meals. Macadamia Nuts

Nuts are a fantastic snack. High in protein, and especially healthy fat; they keep you going between meals. Macadamia nuts are high in the mono-unsaturated fats that we want in our diets, especially to keep our hearts healthy. Make up snack baggies with ¼ cup portions to grab on the run.

White Beans

White beans beat out animal protein when it comes to being high in fiber and very low in fat. They're like an empty canvas – what you can do with them is only limited by your imagination. Toss with finely chopped veggies and fresh lemon juice for a yummy salad. Whiz up in the food processor with olive oil, garlic & parsley for a sandwich spread. Toss with sauteed onions and garlic, season with a little white vinegar and hot sauce and make a burrito with a high-fiber wrap and a slice of cheese.

Cream of Wheat

No, not the chocolate or cinnabon variety. Try the Healthy Grain Instant Original version which is high in protein, fiber, iron and calcium. It will fill your tummy with warm, whole grain goodness and takes nearly no time to make.

Horseradish

Another member of the crucifer family, horseradish helps to fight cancer. Plus its flavor packs a punch! I like horseradish on sandwiches, tossed with roasted Brussels sprouts or scrambled eggs. Find jars of prepared horseradish in the refrigerated section of your supermarket.

Lisa Corrado makes busy people healthier by combining clinical nutrition with culinary training. Contact Lisa at 203-972-3447 or Lisa@LisaCorradoNutrition.com. Visit her

website at www.LisaCorradoNutrition.com

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Martin (right) is the lead author of a new article summarizing the keys to long life. The article appeared online last week in the Journal of Aging Research as the introduction to a special issue on the behavioral factors of longevity, which Martin edited.

He also had three of his related studies published in the special issue and says all the research found in that issue supports the “Georgia adaptation model” that he and fellow researcher — Leonard Poon from the University of Georgia — had constructed some time ago.

“Long before we did this [journal special issue], our team came up with a model of longevity and it's still one of the only models out there that says, 'These are the factors that contribute to longevity and well-being in late life,'” said Martin, an ISU professor of human development and family studies (HDFS). He has conducted research on centenarians and the oldest of old for more than 20 years.

Six behavioral factors of longevity

Martin reports both the model and new research identify these six behavioral factors of longevity:

1. Environmental support
“In other words, social supports,” Martin said. “You cannot get there [long life] by yourself. You've got to have family, or community, or care facilities. And you also need economic support — the financial resources to last into very late life.”

2. Individual characteristics
“This has to do with such obvious things as gender, where women are more likely to make it to a very old age than men,” Martin said. “Certainly there are also ethnic group differences or disadvantages. We know that life expectancy is higher for whites and lower for African-Americans. And we also consider personality, so a certain configuration of personality characteristics gives you a much better opportunity for long life.”

3. Behavioral skills
“These are things that you do every day. And that has to do with good coping, being an active person, good cognitive functioning, etc. All of these are very important to promoting long life,” he said.

4. Good nutrition and health behaviors
“There are articles in this special issue that indicate what we eat and how we stay fit are all important,” Martin said.

5. Staying healthy
“These are the things that you can do to stay in good physical health,” Martin said. “Of course some of it is biological, but much of it is our responsibility to stay healthy.”

6. Good mental health
“Depressed people are not real likely to make it to very old age,” he said. “We see that [very old age] in optimistic people.”

The academic literature has mapped out a path to long life, according to Martin.

“As I've often said, longevity is much less of a secret than we think it is,” he said. “It's often the things that research has talked about. It's just that people would like to have the one thing that explains longevity. And with these various clusters of variables, we've found that it's not one thing — and what works for you may not work for me.”

Three other studies

Martin authored three studies in the Journal of Aging Research special issue that contribute to the literature on the behavioral keys to long life. One study of 306 octogenarians and centenarians from the Georgia Centenarian Study — co-authored by Jennifer Margrett, an ISU assistant professor of HDFS — found that a subject's subjective health assessment was more important to their emotional well-being than the medical facts about their health.

“Your own assessment [of how you feel] in many ways trumps the doctor's assessment [or your health],” Martin said. “Maybe that isn't such a surprise. When you go to the doctor, what's the first thing he's going to ask you? 'How do you feel?' They start out with subjective assessment, and there's a reason why they ask that.”

And in a study of 137 centenarians and later 68 survivors from the Georgia Centenarian Study, Martin and fellow researchers found that cognitive decline compromises centenarians' satisfaction with life. However, the extent of that impact is also influenced by whether they're emotionally happy.

“So our challenge to those working with old people is to think long and hard about how we can create positive experiences in the daily lives of very, very old people,” Martin said. “This study found that particularly as the memory declines, the positive emotions decline too. So it's even more critical to create positive experiences as there are some cognitive challenges.”

Martin and Margrett also studied how living in private homes, assisted living facilities and nursing homes affects centenarians' support-efficacy model, and therefore their physical and mental health.

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New Personal Trainer Job Site Helps Personal Fitness Trainers Find Local Jobs and Online Education

Personal trainers and aspiring personal trainers can now find job listings online at http://www.personal-trainer-job.com/. The site also offers information on fitness career training.

Rancho Santa Margarita, CA, February 05, 2012 –(PR.com)– Whether a person is looking to be a celebrity personal trainer, a personal fitness trainer for a local sports team or a boot camp personal trainer, a new Personal Trainer Jobs site at http://www.personal-trainer-job.com/ provides links, listings, certification and information on all things personal training.

With an extensive personal trainer jobs directory, the new website offers links to a variety of fitness career options, including health club jobs, independent contractor positions and even online personal training options.

In addition, Personal Trainer Jobs includes information on personal trainer education and certification with the National Exercise & Sports Trainers Association (NESTA) Personal Trainer certification, a four-year accredited certification, where most are only two years. The NESTA online training is accredited by the National Commission for Certifying Agencies (NCCA), and it also incorporates business methods and information on running a successful personal training business.

“Regardless of how, where and when you want to work and develop your career in the fitness industry, this site has something for you,” said John Spencer Ellis, founder of John Spencer Ellis Enterprises, a fitness and personal development solutions company, and the personal trainer jobs site. “As part of the growing fitness field, personal trainer jobs are plentiful when you know where to look, and what’s where we come in.”

In addition the website offers information on personal training career opportunities with Adventure Boot Camp, Intense Mixed Performance Accelerated Cross Training (IMPACT), mixed martial arts conditioning, group personal training, nutrition coaching and athletic coaching. Personal Trainer Jobs also includes information on Wexford University, which offers associate through doctorate degrees in health, fitness, nutrition and applied sports psychology in an accelerated online format.

“As a personal trainer, you have the opportunity to change your life and your clients’ lives, which is a pretty amazing thing,” Ellis added. “We wanted to simplify the process of finding personal training careers and education with this new website.”

About John Spencer Ellis Enterprises and Personal Training Jobs
John Spencer Ellis Enterprises is a solutions provider for fitness and coaching professionals around the world, providing education, turn-key business programs, coaching and resources for new and advanced fitness and coaching professionals. For more information about John Spencer Ellis Enterprises or personal training jobs and certifications, please visit http://www.personal-trainer-job.com/

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New Personal Trainer Job Site Helps Personal Fitness Trainers Find Local Jobs and Online Education