Tag - longevity

Enjoying a Long and Healthy Life

by Dean Fraser

Dean FraserOur human body is the chosen vehicle we use to travel around this bluey green planet of ours. It is a bit of a no brainer then to take the best possible care of it and give our body the best chance to serve us well until the time to leave.

This section is written from the perspective of more than three decades of direct experience thinking and researching how what I eat affects me; plus, a whole lot of networking with other more qualified dietary experts than myself.

It makes sense that the fewer stresses we put on our physical body and digestive system, by choosing carefully what is taken into it, the easier time it is going to have.

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Personally, I have found over the course of the last couple of decades that my own body reacts better to mostly unprocessed food. The more natural my chosen food stuff is, the smaller the list of ingredients listed on any kind of label gracing the packaging, the healthier and happier my body is.

Eating food free from artificial colours, flavour enhancers, e-numbers and preservatives means our digestive system is going to have an easier time coping with it.

Further along the same principal – artificial sugars or indeed too many natural yet highly refined sugars are asking a lot from our bodies to absorb and process these alien intruders that have only really become a part of our daily diet to the extent they are today in the last fifty years or so.

Over-burdening our body and this applies equally to even the healthiest food or drink if we over eat, is putting unnecessary stresses and burdens on our finely tuned digestive system.

Take on heavy fuel – chances are you’re going to get heavy!

I am vegan, occasionally raw vegan (which is eating only uncooked fruits/nuts) and have found it works wonderfully well for me, although I equally accept this lifestyle choice may be considered a little too extreme for some. I have weighed seventy-two kilos, give or take a kilo, for the last two decades and my general health is excellent. I never over-eat; having partaken of a reasonable lunch, I follow it later with a light evening meal. If I snack at all it is going to be on fruit or nuts. I drink plenty of water (but not too much) and get plenty of exercise. If I can’t get out and take a walk (my favourite form of exercise) I enjoy a swim, I also ensure that I take the time to have a 15-20-minute work-out with weights at home every day.


We all have easy access to just about every and any type of possible vitamin, mineral or supplement conceived of or imagined. All we need to do is hit the high street or click a mouse. Yet how many of these vits do we genuinely need to be taking and how many are simply passing through our bodies serving little useful purpose?

During the last twenty years or so I confess, as a health aware vegan, I must have sampled at one time or another pretty much all the myriad of different vitamin and mineral concoctions; the promised goal being to replace the essential elements vegans apparently miss out on through avoiding meat, dairy and fish. Last year deciding it was about time I truly found out where my body was in terms of vits, off I went to my chosen health professional for a complete medical. The pleasing reality was I lacked only vitamin B2, she recommended I take this short term in the form of a high potency supplement and add extra almonds, mushrooms and sesame seeds into my diet for the long-term fix.

The message here is vits are easily obtainable and we can all self-diagnose. If you do genuinely feel you could use some extra vitamins over and above your usual diet, take the time to go and get checked out by a health professional. That way you are going to ensure you are supplementing with something you need short term. Look at what can be added into your diet for the long-term fix.

If you are veggie or vegan, it is almost mandatory to have your B vits checked periodically as a matter of course and for peace of mind. A nicely balanced diet might well leave further supplementation obsolete. The other point to bear in mind here is that our needs are more than likely going to be entirely different during the summer months as opposed to winter; again, if your instinct is suggesting you would benefit from supplementation, a visit to your GP or choice of healthcare professional allows you to know for sure. Facts when it comes to our wellbeing are always preferable to guesswork.


Five a day have become the watchwords when it comes to our intake of fresh fruit and vegetables. It is a generally recognised standard in order to maintain a natural balance in our diet, although more is always preferable to less and why reach only the bare minimum recommended amount?

Juicing fresh fruit and vegetables is an excellent way of increasing our valuable intake of their beneficial vits and minerals. Pre-packed cartons we can pick up from the supermarket are okay, if there is no other option. To truly get a good balance of nutrients, juicing for ourselves is the way to go. Perfectly serviceable juicers have dropped in price recently, becoming accessible for most budgets and the wonderful thing about juicing for ourselves is we don’t need to add extra preservatives or any of the other stuff commercially produced juice often contains.

For more information about starting out with juicing combinations I recommend the book Juicing for Health by Caroline Wheater or something similar. Or finding a juicing website you can trust the validity of information from.


There’s organic produced food and then there is ethically produced organic food.

Some of the animal waste based organic fertilizers, such as chicken pellet manure, commercially used by growers and directly available to us via garden stores, has been produced as a by-product of factory farming in one form or another. This might be okay for many people; however, with the broader picture of ethics taken into consideration, feeding our plants with the by-product of a brutally “efficient” system of farming can hardly help us to grow happy botanical specimens.

The same applies with pesticides; rather than drenching our food in chemicals, there are more natural ways of doing things. Permaculture is one example, the planting of sympathetic plants to protect one another from likely pests. Using essential oils such as citronella as a repellent to avoid crops being eaten by insects or lavender to discourage weeds are becoming more widespread. There is a wealth of reliable information on the internet from organizations such as The Soil Association and a version of the Organic Consumers Networks exists in one form or another in most countries.

If you are buying most of your foodstuffs in from grocery stores, a little investigation into where their products come from and how they are grown can pay dividends. Alternatively, growing your own fruit and vegetables puts you in control of what products go onto them and happily there is a wealth of ethical organic options out there, either for fertilizing or pest control. We are what we eat…


Many people pay small fortunes in order to self-inflict pollution upon their bodies.

These come in many forms:

1. Smoking, I am a bit of a non-smoker, well okay, I have never felt inclined to even try it. I am all for freedom of choice, mine has been to avoid tobacco. It has been known for certainly all my lifetime that smoking is hardly beneficial to health in any way. On the contrary it can create, as a by-product, its own range of serious problems and issues with the ingested carcinogens. It would be highly presumptuous for me to suggest to every reader of this book they ought to stop smoking, but it would be wise if they did. I believe we are all responsible for our own actions and in the times we live, everyone is aware of the health risks involved in choosing to smoke. If you are doing everything else right and still smoking you are making your body work so much harder to clear the associated toxins

2. Alcohol is often considered fine in moderation, some health experts even going so far as to suggest that a glass of excellent quality organic red wine or pure organic beer is actually beneficial. A rule of thumb is if we avoid overburdening our body with anything that requires a recovery time from eating or drinking we are going to be pretty much on the right track

3. Sugars we have already talked a little about. Sugar has been officially recognized in some countries as being more addictive than some Class A drugs. A typical bottle of some well-known brands of fruit flavoured water can contain the equivalent of up to four and half teaspoons of sugar! It’s not always the obvious places sugars can be found, for example many breakfast cereals have a high sugar content; even a high fruit diet is also a high sugar diet. If we consciously avoid too many sugars and keep this in the forefront of our mind when buying groceries in, we are doing great

4. Junk food isn’t called junk for nothing! An occasional junky indulgence our bodies can cope with. Living off the stuff constantly is, needless to say, pretty self-damaging

5. Deep fried food is recognised by health experts as increasing the likelihood of heart disease, high cholesterol and diabetes. Again, moderation or avoidance must be the sensible option for all of us

6. Recreational drugs offer a false form of escapism. Far better to live the kind of life where you get high from living your dreams and feel excited to get out bed in the morning to see what the day brings

7. Caffeine, I recently had a detailed conversation with a brain surgeon who stated that neither he or any of his colleagues choose to drink coffee or caffeine rich drinks. Enough said, I would suggest!

I started this section stating people pay small fortunes in order to self-inflict pollution; of course, they pay in far more important, life changing ways, than only spending a little cash. What is the point in thinking big and living success if you are unhealthy or unfit?


It cannot be overstated how important it is to be fit and healthy in parallel to creating your ideal life. You are clearly going to want to be around to enjoy the fruits of your labours and be fit enough to see your plans through to completion. Comfort Zones will be left behind and there will be days when stress makes itself known…the healthier you are, the easier you will find it to cope and ideally then enjoy the ride!


As your body matures it is usual for it to start losing muscle mass, it being replaced with fat or muscle wastage, resulting in less strength and suppleness.

 It doesn’t have to be this way, not at all.

The only reason for this loss of muscle mass is due to a lack of aerobic exercise or put another way – our brain receives the message that we aren’t using our muscles in the way we once did and concludes we must no longer require them. Kick-starting the beginning of the transformational changes in our bodies commonly held to be signs of “old age”.

Yet paradoxically there are many examples of lean and mean octogenarians who are hugely fit and leading the kind of active lives that would put many of their grandchildren to shame.

What is the difference here, what can possibly be their miraculous secret?

In virtually all the cases these individuals have always led active lives and saw no reason to slow down or stop doing what they have always done simply because another birthday passed on by. In other words, they have kept a good high percentage of their muscle mass throughout their life.


Exercise is vitally important for maintaining a healthy body and strengthening the immune system’s ability to fend off disease and decay. As I mentioned earlier, your body is the vehicle used to travel around and experience all the wonders of this planet we live upon. Investing in ourselves in terms of eating healthily and partaking of regular exercise is going to be more than worth the investment later down our timeline when we can still run up the stairs and live life to the full.

If you are already pretty fit keep on doing what you do and never be tempted to slacken off just because of another birthday passing by. I have always taken exercise in one form or another. As I mentioned earlier, I decided a short while ago to have a complete medical to ascertain where exactly my body was in terms of my level of overall fitness. Imagine my delight upon being told my results were of the level expected to be achievable had I been a fit twenty-five years old (I am not twenty-five, by the way) and this is not down to any kind of luck, happy coincidence or my genes…it is because I work every day at maintaining my body through sensibly eating combined with plenty of exercise. And you can do precisely the same!

I have spent my time in gyms back in the day and for sure they can be an excellent starting place when venturing into getting fit for perhaps the first time in years. They’ll have qualified instructors to advise you on taking those first steps. It’s vitally important to start gently at first. If you realistically know you are extremely unfit it is definitely wise to consult a health professional before beginning to make changes. Regular gentle exercise is always better than nothing at all and you can always step it up once you start to feel more able. Small steps towards our goals are preferable to none at all every single time!  


Many of those who live in urban environments have become completely disassociated from nature. The only nature being encountered is the green blur seen from car or train windows as they rush on by.

Us humans have a deep, you could almost call it primeval, connection to nature that exists right there in our DNA. If we become too disconnected from nature we end up living a kind of zombie-like existence. Wild areas are often regarded as somewhere to fear.

Living 24/7 in completely artificial environments stifles creativity and deadens our intuition. Then the need, if nature is encountered, to take some of this artificial comfort zone out there as well…

I have personally witnessed people walking deep within an ancient tranquil forest, climbing high upon a mountain or even canoeing on a river, while plugged into music through their headphones. Surely part of the point of being in a forest, on a mountain or indeed in a river, is to experience the sounds as well as the sights? It is rather like going to a gig by your favourite band or a classical music concert wearing a motorbike crash helmet; whatever happens, for sure you are only going to get half of the experience! Maybe I am the one missing out here by not taking my music collection with me for a walk, yet I somehow doubt it.

If you live in an urban environment, allow me to make a suggestion and I ask you to at least give it a go.

If you are one of those people who doesn’t usually have the time for nature or perhaps even finds the prospect of exploring wilderness areas scary; how about you take half an hour a couple of times a week to visit your local park? Simply sit and observe. Leave aside the headphones and no sneaky talking or texting on the phone! Look at the trees, the grass and then listen. Hear birdsong? Do the trees make a noise? Rustling poplars or creaking old oaks. Breathe in the scents. How are they different since last time you visited? Soak up the sights, sounds and smells; really feel what it is like to be there.

Slowly, but absolutely surely, your connection to nature will grow stronger and you will find yourself looking forward to these visits to the park. At some point maybe venturing a little further outside your town or city to explore some more untamed nature.

Perhaps you are already very connected to nature and can’t relate in any way to this section so far?

You already live in the country or on the edge of wilderness?

Oh, you can help so many people!

Invite your town or city family and friends to come over to stay with you, as often as possible. Show them your reality and allow them to learn to appreciate the joy of nature through your eyes. Be their guide and show them how beautiful nature is in all her manifestations.

Exercise in nature is my first choice every time. Walking, running or tai chi within a natural setting is far from only taking exercise; it’s wonderfully inspirational. Some of my best ideas have popped into my head way out in the wilderness or in the middle of a deserted ancient Neolithic site; and very rarely in the middle of a busy city!

Extracted from “YOU But Happier, Healthier and More Successful: A guide to making the right choices in life” by Dean Fraser

About the author:

Lancashire TV’s resident poet, Dean Fraser is heard across the UK presenting his radio show “Beyond Poetry.”
Author of:

Beyond Poetry: Celebrating Nature and Life
Travels With My Notebook & Pen: The Quantum Poet
Unlock Your Life With Pendulum Dowsing…: Anyone Can Dowse!
Working With Crystal Energy: Crystal Healing for Yourself and Others


New Book Looks at Staying Healthy As You Grow Old

When asked, “Do you want to live a long, happy life?” our answer is universally “Yes!” But if asked, “Do you want to grow old?” The answer is a resounding “No!”

The new book, Happy Healthy . . . Dead: Why What You Think You Know About Aging Is Wrong and How To Get It Right (MindLab Publishing) by Dr. Noelle Nelson, is for those who want to leave this life kicking and screaming. Nelson looks at what individuals can do to enjoy their later years to the fullest instead of bemoaning each waking day.

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“You really can’t hope to experience a long, happy life without growing older. It’s a fact of life,” says Nelson. “But here’s the problem: our mental picture of life over 75 is pathetic. And over 80, 90, 100–even worse. We like the idea of living a long, happy life, but no one wants to grow old. Old age scares the heck out of us.”

Nelson, a psychologist and author of over a dozen books, wrote Happy Healthy…Dead to show readers how to live life starting now, in a way that supports happiness and healthy longevity through their 50s and 60s to their 90s and beyond.

Happy Healthy…Dead explains what sets apart those who are enjoying life in their later years from those who complain about every ache and pain. It tells how to retain the exuberance and energy of youth while harnessing wisdom gleaned from experience. It includes extensive scientific research proving how vital our current thoughts, emotions and attitudes are to our ability to live a long, healthy future.

“You may think being happy, optimistic, grateful and appreciative are nice ways to feel, pleasant ways to go about life, but they go far beyond momentary feel-goods,” says Nelson. “They have tremendous consequences for your physical well-being including stress levels, cardiovascular health and longevity. Positive thoughts and emotions may be, in fact, the missing link between you today and a happy, healthy you tomorrow—and tomorrow, and tomorrow.”

Nelson contends that we all have the capacity to live happier and healthy lives as we age. She provides a roadmap through an assortment of tips, tools and techniques for everyday life situations.

Happy Healthy…Dead also contains real life, inspiring examples of seniors doing great things including these centenarians:

  • George Blevins has been bowling regularly for 93 years and won the National Senior Games singles tournaments for the over 75 age group at age 100.
  • Lillian Weber celebrated her 100 birthday by surpassing her goal of sewing 1,000 dresses for needy children–she sewed 1,051, all handmade, all personalized.
  • Astrid Thoenig celebrated her 100 birthday by going to work, as she has for the last 30 years, at an insurance company in New Jersey.

“Our time on Earth may be finite,” says Nelson, “but nowhere is it written that our last 10, 20 or 30 years must be spent in decline and misery. Why not make sure you’re on the right path, right now, that will bring you the most happiness, health and longevity?”

Happy Healthy . . . Dead is available on Amazon in paperback and on Kindle. To learn more, watch a YouTube presentation by Nelson embedded below.
Follow: @drnoellenelson, #HappyHealthyDead, http://www.facebook.com/Dr.NoelleNelsonhttp://www.noellenelson.comhttp://www.huffingtonpost.com/noelle-nelson

Book Details

Print Length: 215 pages
Publisher: MindLab Publishing
Publication Date: November 2015
Sold by: Amazon, Amazon Kindle
ISBN-10: 1517008972
ISBN-13: 978-1517008970




Wisdom for slowing down the aging process

We all have to age but our attitude can make a huge difference in how we age! We can either resign ourselves to the negative aspects of aging, or we can embrace it with the understanding that while age is inevitable, we can change our attitude and make lifestyle adjustments to live a longer and happier life. In their new book, Paths to Healthy Aging, this husband and wife team, Doctors Mehrdad (Mike) Ayati and Arezou (Hope) Azarani, dispel many age-related myths and provide readers the tools necessary to create a healthy, joyful and energetic lifestyle!

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When it comes to healthy aging, Dr. Ayati believes that while there is a lot of information out there, most of it is very confusing for patients, their caregivers and the general public. “Those recommendations for healthy and happy living are hard and often impossible to follow,” says Ayati. While Paths to Healthy Aging is backed by solid clinical practice evidence and revolutionary medical research, it is written in a straightforward, easy-to-understand style.

Condensed into five chapters and written in a workbook format, the book covers everything from nutrition and mental/physical health, to medication. Question and action plans encourage readers to participate in discussions on these points as well as many others, such as, stimulating our mental status and staying physically fit as we age, learning the dangers of overmedication and Drug Cascade Syndrome, and how to find the right physician we can trust and respect. The book clarifies many misconceptions on aging and simplifies the journey for seniors and their families/caregivers.

Paths to Healthy Aging is more than collaboration between a geriatrician and a scientist trained in physiology, molecular biology and genetics. It is a labor of love that shows a genuine concern for the elderly and/or those wanting to get a jump on the aging process.

Dr. M. Ayati is an Assistant Professor of Medicine at Stanford University School of Medicine. Board certified in Family Medicine and Geriatrics, he also practices as a Hospitalist and ER physician at the VA Hospital, Palo Alto, CA. His patients appreciate how he explains complex, contradictory, unanswered, and confusing subjects on the topic of aging to them in a manner that can be understood and practiced with ease.

Dr. A. Azarani holds a Ph.D. in Physiology from McGill University (Royal Victoria & Shriners Hospital) in Canada and two Fellowships in Molecular Biology from University of Montreal and Genetics from Stanford University School of Medicine. With more than 25 years of life and health sciences experience in academic, government and private institutions, she is founder and CEO of Protogen Life Sciences.

Dr. Ayati is an experienced geriatrician who truly listens to his patients and pops the over inflated balloons of medical and dietary fads! A unique interactive feature makes you feel that you are actually talking with an interested, experienced geriatric expert.
– Dr. Martin Katz

Anyone who plans on living well now and especially as they age, should read this book!…I especially connected to the effect and necessity of having a loving relationship, and how important the interaction with community can enhance the feeling of well being for our seniors. Hopefully, younger, health conscious individuals will take advantage of reading this book not only for their aging loved ones, but for themselves as well.
– Heidi Stone

This book is a ‘must read’ for all age groups. It is an eye opener for people who think just taking medication/multi vitamins, OTC drugs is the answer to all health related issues.
– Bharat Mans

For more information, visit: www.pathstohealthyaging.com

Paths to Healthy Aging
Available in print and digital formats at https://www.createspace.com/4943065
Also available at Barnes & Noble online, iTunes and Amazon
ISBN-13: 978-1502321176
$12.99 print


How to Add More Years to Your Life

Learn how to add five to six-and-one-half  years to your life span simply by eating some of nature’s most delicious foods on a daily basis

by Ann G. Kulze, MD

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March is National Nutrition Month and the perfect time to learn how to add five to six-and-one-half  years to your life span simply by eating some of nature’s most delicious foods on a daily basis. A team of scientists from the Netherlands recently reported in the British Medical Journal (December 2004, Volume 329) that adults over the age of 50 who make wine, fish, dark chocolate, fruits, vegetables, garlic and almonds part of their daily fare could experience a 76% lower risk of cardiovascular problems, along with many extra years of life and vitality with healthy hearts and arteries. Cardiovascular disease remains the leading cause of death in westernized cultures and kills more people than all forms of cancer combined.

Researchers involved in the study combed the medical literature to find specific foods that had been shown in statistically valid scientific studies to decrease the risk of cardiovascular disease or modify its risk factors. They then used computerized, mathematical models to determine how the combined effects of these individual, “heart-healthy” foods could translate to a longer heart disease-free life. They dubbed the combination of these foods the “polymeal” and found that men and women could add 6.6 years and 4.8 years to their life expectancy respectively. For the what, why and how of these six life preserving foods read on.

Many epidemiologic studies have consistently found that moderate alcohol consumption reduces the risk of cardiovascular disease. In The Netherland’s Report, a daily glass (5 ounces) of wine was found to reduce the risk by 32%. Moderate alcohol intake appears to benefit our arteries through many mechanisms including: reduced blood clotting, reduced inflammation, enhanced HDL (good) cholesterol levels and improved blood sugar metabolism. It is theorized that wine, especially red wine, offers additional health benefits because of the potent antioxidant, polyphenol compounds it contains. In the case of this potentially life-lengthening food, please note that intakes exceeding moderate amounts are associated with many health risks to include high blood pressure, many cancers, accidents and dependency, amongst others. Don’t run these health risks, seek alcohol treatment if needed. Unlike most of the other foods included in the “polymeal”, more is definitely not better with this particular one.

These delectable morsels have documented cholesterol lowering effects and were found to reduce cardiovascular risks by 12.5 % when consumed in the amount of 2.4 ounces daily (that is equivalent to two small handfuls). Almonds, like their other nut cousins, contain heart-healthy mono and polyunsaturated fats with known cholesterol-lowering effects. They also contain fiber and plant sterols (phytosterols) capable of reducing cholesterol levels, along with additional cardio-protective nutrients including vitamin E, potassium, magnesium and argenine. Almonds make for an ideal snack and are fantastic for adding a tasty crunch to cereals and salads.

Numerous studies have found that regular consumption of fish decreases death from heart disease. The polymeal investigators report that eating four ounces (a small standard serving) of fish four times a week can reduce cardiovascular risk by 14%. Fish, especially oily varieties like salmon, tuna, mackerel, sardines and lake trout, contain the superstar, “make-me-healthier”, long chain omega-3 fats, DHA and EPA. These special omega 3 marine oils have numerous cardiovascular benefits including; lowered blood pressure, decreased blood clotting, decreased triglyceride levels, improved arterial health, decreased risk of arrhythmia and sudden death and decreased progression of atherosclerotic plaque. Regularly choose fish, especially the oily varieties, as your protein of choice.

Dark Chocolate
How sweet it is to find out that choosing a bit of dark chocolate for dessert can improve the health of our arteries! Several recent studies report that dark chocolate is loaded with potent antioxidant plant chemicals, called flavanols, that appear to promote healthy blood flow through several favorable effects on the cells lining our arteries. According to The Netherland’s Report, enjoying about 3.5 ounces of dark chocolate daily translates to a 21% reduction in cardiovascular risk. Always choose dark chocolate over white or milk chocolate, as these forms have not been shown to have any benefits and make sure to limit your indulgences to the prescribed amounts. Eating too much dark chocolate can certainly lead to weight gain, which would wipe out any potential health benefits.

Fruits and Vegetables
Fruits and Vegetables are nature’s nutritional megastars and provide a host of benefits to our hearts and arteries. As part of the daily polymeal, 14 ounces (several servings depending on type) of fruits and veggies can lower cardiovascular risk by 21%. Fruits and veggies are brimming with antioxidants that help maintain the health of our arteries and contain soluble fiber and phytosterols that can lower LDL (bad) cholesterol levels. Eating an abundance of fruits and vegetables has well documented blood pressure lowering effects and provides one of the simplest eating strategies available to maintain a healthy body weight. When choosing your produce, go for quantity, color and variety. Garlic, onions, blueberries, strawberries, red grapes, avocados, broccoli and asparagus are especially beneficial for cardiovascular health, so make them your first choice.

This diminutive food is loaded with flavor from plant compounds called allyl sulfides that exert medicinal properties as well. As part of the daily polymeal, 2.7 grams of garlic (about 1-3 cloves depending on size) reduces cardiovascular risk 20%. The organosulfur compounds that form when garlic is crushed or chopped have been shown to lower LDL (bad) cholesterol levels, in addition to lowering blood pressure and thinning the blood. To maximize the goodness in garlic, use it freshly chopped or minced and add it to your foods at the end of cooking.

In Dr. Ann’s 10 Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality (Top Ten Wellness and Fitness, October 2004), Ann Kulze, M.D., a primary care physician and wellness expert with a unique expertise in nutrition, gives readers a plan they can sink their teeth into, permanently. A wife and mother of four, Dr. Ann graduated valedictorian from the Medical University of South Carolina and has practiced as a primary care physician for over 15 years. She is the founder and CEO of Just Wellness, LLC, a firm specializing in corporate and group wellness seminars, and her expert advice recently appeared in Time magazine. Hometown: Charleston, SC. http://www.drannwellness.com