HEALTHY AGING

11 Health Habits That Will Help You Live to 100 -

2012-01-30T03:35:00.000-08:00

11 Health Habits That Will Help You Live to 100 -

Indigestion and Acid Reflux Symptoms

2012-01-26T10:11:00.000-08:00

Reflux or GERD shows itself with a number of different symptoms which make the life of the sufferer very hard. Many of these are not easy to link to the actual cause, and this makes many of the individuals feel that they are inflicted with a life threatening illness or experiencing a heart attack. Although some of the long term effects of these symptoms can actually turn into a serious condition, most of them can be diagnosed and controlled with some medication and certain life changes.

Find out the acid reflux causes, the gerd asthma connection, remedies for acid reflux and about reflux in infants and women to gain the information which allows fighting this condition. Most of the symptoms are due to either too much acid or an imbalance of acid within the stomach. Below you will find a list of the most common acid reflux symptoms but there might be more as it seems that different people have very different reactions to it.

1. General pain in the chest areas

Sometimes mild heartburn presents itself in a form of light pain in the general chest area. For some reason it is not yet causing major inflammation or burning to the tissue but the presence of the acid will create such an effect. Since the body's main defense mechanism is to produce additional saliva, watch for whether you are salivating more as this pain comes about. The saliva's job is to travel down the back of the throat and neutralize the acid and it does so well when the immune system is working properly.

2. Burning pain in the upper chest as if you are having a heart attack

Even though it feels as if you are having a heart attack, the most common explanation for this phenomenon is actually heartburn. You might experience shortness of breath and a pulsating pain which will for the most part make you think that it has something to do with your heart. As the acid makes its way up the esophagus, it burns everything in its path and this racks havoc on the tissue and nerves in your chest area. It is best to get your doctor to perform a diagnosis to make sure what the cause of it actually is.

3. Chronic sore throat/mouth

Also known as Barrett's esophagus it is most often caused by GERD. There is a part right above your stomach which is called the lower esophageal sphincter or (LES) and its job is to keep food from coming back up to your throat. When the LES is malfunctioning of relaxed for some reason this changes and the food along with the acid comes up to the throat. As the esophagus is not meant to deal with acid it might start changing its lining to one that resembling what could be found in the intestines. A prolonged exposure to the acid in the throat can lead to cancer and should be taken very seriously. The main problem with this one is that a lot of the time the sore throat can be coincided with a flu or seem like a chronic sickness and the wrong drugs are taken for it. A common doctor without digging deeper might simply prescribe an antibiotic which will do nothing to stop the cause and might actually worsen this condition.

4. Voice change

Another quite common symptoms due to the acid that erode the vocal chords which are located in the throat area. The voice can become raspy, and hoarse and the changes could be either short term or life lasting depending on the length, damage and amount of exposure to the acid. This symptom usually does not happen overnight and will have a bit of a lead up to it. You might have to clear your throat a lot and feel as if there is something stuck in it for quite some time before the voice change allows to happen. Much of the damage happens during the night and keeping your head elevated while you sleep might help stop this symptom from happening. Left alone this could easily develop into acid laryngitis.

5. Nausea and/or vomiting

This will be very common in the early morning as you just wake up. You might feel nauseous or like throwing up and if you do you will notice a lot of yellow and dark build up within the bile which burns your throat as it is coming up. This is actually the acid and while vomiting your are burning your throat which can then lead to more serious symptoms such as chronic sore throat and voice change.

6. Constant hiccupping and/or belching

One of the major side effects of indigestion which is a digestive disorder. There are elimination diets which can help you find out what food is not really working for you along with lists of foods that increase the odds of heartburn. Passing gas a lot is common as well but not as dangerous since at that point the problem is in your intestines and poses no risk of the acid coming up to your esophagus.

7. Dry cough and/or hard time breathing

Once the throat starts to erode it might become inflamed and contract which will cause a person breathing problems. Saliva is often produced to counter act the effects of these symptoms but things such as alcohol or cigarettes actually reduce the production of saliva which can cause dry cough as well. It is very important for anyone with GERD to keep properly hydrated and drink the required amount of water per day.

8. The feeling of food stuck in the throat and/or hard time swallowing

This symptom is a bit hard to explain but numerous individuals experience it and it might have to do with the nerves and erosion of the esophagus.

9. Disruptions of sleep

As reflux often attacks the person during the night this can cause sleeping disorders. You might feel a sour stomach, burning sensation, dry cough or simply wake up without knowing why.

10. Rancid taste of acid in the mouth

One of the main signs that you are experiencing acid reflux is a sour or acid taste in the back of the throat. It might happen in the morning or after eating certain foods and should be approached with caution. This can be one of the clearest signs that there is a problem and following it will lead you to the cause of all of these unpleasant acid reflux symptoms.

Activities Promoting Healthy Aging

2012-01-25T19:26:00.000-08:00

Lack of activities can prevent you from living healthy. When you do not enjoy activities, you may feel fatigue or find it difficult to sleep at night. When you awake in the morning, you may feel tired until you finally fall asleep. As weage our body change and we have to make changes to accommodate our lives.

Having a good night sleep makes the mind think more clearly. A good night sleep also boosts your energy while controlling your weight. You can also make decisions with less stress. Sleeping well at night makes our immune system stronger to keep us healthier. Researchers have proved that a good nights sleep is necessary for our health. Researchers have found that lack of sleep reduces the growth hormones in our bodies, since it changes muscles to fat. Sleep overall is most important, yet it stands behind activities. To improve your health, try walking each day.

Walking will help to loosen our muscles, reduces stress and depression along with anxiety. By reliving these things, it will help us to sleep for a longer and deeper period. So, when we wake up in the morning we feel happier and more rested.

When you exercise, you get a good night sleep, which promotes metabolism. Without the right amount of sleep, our bodies crave energy. Our body will release insulin or glucose into the bloodstream, which slows down metabolism. This action causes the body to gain weight, rather than control weight.

When a person feels exhausted, they will feel weak and repressed from enjoying activities. This leads to additional problems. Sleeping right balances out our bodies giving us, more energy leading to more activities that will satisfy our sleep needs.

What to avoid:
To rest proper and feel active you must reduce your intake of caffeine, nicotine, harmful chemicals, such as over-the-counter meds that keep you awake, alcohol and so on. The chemicals and substances will keep you awake. Try to avoid drinking anything after 8 p.m. in the evening. Nicotine should be avoid if possible, yet if you must smoke try to avoid smoking after 8 p.m.

Start a walking program in the morning to help wake you up, while boosting your energy. You will feel better since the joints will feel flexible enough to move freely. In addition, walking will help you burn fat and calories. You’ll notice a big change in how you feel the rest of the day. Start out walking at a slow steady pace for as far as your comfortable. Each day pick up the pace a bit and walk further. Just remember when walking that you want to work up to a steady brisk walk to make you sweat but not out of breath. Take a short walk before and after meals to calm your nerves, and burn calories too, it will give you energy, relieve that stress from the long day and help you sleep.

If you start a walking program for yourself, it is a lot more fun if you have someone to go with you. Talk to that neighbor you don’t know and maybe they’ll walk with you. Just think about it; you’ll be acquainted with someone new, talk about new things will relieve stress and get in you exercise as well. This might help that neighbor too who maybe hasn’t seen or talked to anyone in a couple of days and than they can sleep better at night.

After walking that brisk walk your doing be sure to cool down. When walking at a vigorous pace your heart rate will go up and it needs to be back to normal. Just walk a bit slow and relaxing until you’ve cooled down.
If you can’t go to sleep at night instead of getting up and turning on the TV try pacing around the house. Do some stretching and shake your arms and legs. Even walking around the house can relax you especially when everyone else is in bed and you can relax more.

Anti Aging: Causes And Precautions

2012-01-07T12:08:00.000-08:00

Anti Aging: Causes And Precautions

Beauticians always suggest applying an anti aging cream after the age of 30 because after crossing this age the face starts showing the effects of aging like dark circles, lines, wrinkles, age spots, sagging skin, and etc. Most of the females are afraid of such signs of aging and want do anything to keep away these signs. In fact, now even the males are using such things. Before selecting any treatment or Anti Aging products for this purpose, one has to recognize specifically which products are most appropriate for one's skin type.

In most of the cases, the signs of aging come in a combination and for the treatment of these signs one has to select the right anti aging treatment combination. And also will have to find out what products are to be used and when. The main and most dreaded sign of aging are wrinkles. Most of the women complain that the wrinkles are the most noticeable signs of aging. Now there are numerous anti wrinkle creams available in the markets that have serums that hydrate as well as improve overall firmness of the skin. Another impact of aging on the skin are the dark spots, these are essentially sun spots that occur after one crosses the age of 40-45. There is simply one precaution to be taken to avoid it. For this one should protect the skin from sun exposure.

So, these two are the main signs of aging for which all ladies and a few men do too do care of but there are other signs that should also be taken care of. One of these is the dark circles around the eyes. A main reason of this condition is sleepless nights or unhealthy time schedule. Even tension and worry may give these dark circles. One can make changes in the lifestyle and can wear a moisturizer with high SPF value to minimize exposure from the sun. A complete anti aging treatment could treat all these problems related to these signs of aging.

A very simple way to prevent these signs is following a regular skin care regime. A normal skin care regime includes cleansing, moisturizing, and exfoliating the skin. But before moving further, we all need to understand the skin type because each skin type needs different care. So, we should understand that there are five basic skin care types. They are oily, combination, sensitive, dry and sun-damaged. Oily skin and combination skin are two skin types that usually need the most work when it comes to a skin care and use of special cleanser for oily skin can really help.

Ladies who have oily skin have to wash their face frequently and still may have many problems like acne and pimples, so it is always better to have a cleanser for oily skin. In most of the cases, woman spend pounds of money to buy costly cleansing products for their oily skin, but sometimes heavy cleansing cream could be harmful for your skin. You can simply wash your face as you required without rubbing too much and you can use a cleanser for oily skin that has antibacterial and medicated qualities.

Coming back to the best way of cleansing oily skin for this besides the cleanser for oily skin, there is more activity that helps. It is washing the face with face scrub. Here it is appropriate to add that face scrub is an important part of your weekly skin routine and helps in exfoliation. Face scrub works to remove dead skin and give a glow to the dead and lifeless looking complexion. In some circumstances like pimples, ageing, and dark complexion, face scrub can really come in handy. There are many types of face scrub available currently. Mostly used are fruit scrub, herbal scrub, mud scrub, and natural scrub. So use of the right type of scrub and cleanser for oily skin and anti aging care can provide the effective results and helps in achieving a more vital, youthful looking skin.

Read more: http://www.articlesnatch.com/Article/Anti-Aging--Causes-And-Precautions/3452468#ixzz1inyIlzjS
Under Creative Commons License: Attribution No Derivatives

A Healthier Way To Losing Weight

2012-01-07T11:42:00.000-08:00

A Healthier Way To Losing Weight

Author: Elkin J

In 1999, statistics revealed that there were about 108 million Americans who were considered overweight or obese. Obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. One way to prevent this weight problem from occurring, is to make people seriously aware of the health risks that are associated with being overweight or obese.

When we become overweight or obese due to our uncontrolled eating habits, there are some serious health problems that we will encounter. Some of these health conditions and diseases that you and I put ourselves at greater risks of developing--because we are carrying a lot of extra pounds are heart disease, stroke, diabetes mellitus, cancer, arthritis, and hypertension. By losing weight, we can prevent and control these diseases.

I don't believe in the lose weight quick method. There are many individuals today who want to lose a few pounds quick and in a hurry. Many of them will undergo some very dangerous methods; however, there results are short lived. You see--the quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.

For the most part, it is more beneficial if you rely on a weight loss program that more healthy. And one that will provide you with the results you so desire for the rest of your life. Once you decide to embark on a weight loss and fitness program, it is a must that you set realistic goals for your self. Also you should not expect to lose a lot of weight all at once. Here are some health tips that will help you when it comes to losing those unwanted pounds the healthy way:

1. Do not starve your self. The key to losing weight the healthier way--is "Do not diet". You may seem happy and feel that you are losing those unwanted flab on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right. Mothers always say that breakfast is the most important meal of the day. Have a healthy breakfast meal in the morning to jump-start your metabolism. The food that eat in the morning will power up your brain, break the fast from your last meal, and will be used by your body to help burn fat all day long.

3. Eat small, healthy meals frequently. In actuality, you should eat about four (4) to five (5) small meal serving per day. This is a better way to eat instead of having two to three hearty meals. and you will keep your metabolism revving high. Eating more frequently throughout the day, and in small servings, can prevent you from over-eating. This way of eating will also make calories burn faster.

4. Decide on how much weight you want to lose. You must keep your weight loss goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5. Drink lots of water. Your body needs water; therefore it is absolutely important that you hydrate with a sufficient amount of it. This should be around 10-12 glasses. Avoid sugary beverages if you want to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar. Your weight loss meals or plan--should be planned or focused around lots of fresh fruits and vegetables, some whole grain bread, brown rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Things such as sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake. Fat is not the culprit to being overweight. Our bodies need fat but the healthy fat. We need this to keep our weight at the proper level. There is such a thing as healthy fats and bad fats. Just like there are good and bad carbs and good and bad proteins. You can get your source of good fats daily from olive, peanuts and canola oils. You can also get your healthy fats from seafood such as tuna, salmon and mackerel; these fish have omega-3 fats which is good very good for the heart.

8. Exercise. Indulging in a scheduled daily exercise and fitness program is also key in losing weight. One way to get some exercise in is leaving your car if you are only going a few blocks from home. Other good ways of getting your daily exercise--is taking the stairs instead of the elevator, going for a jog, biking or skating. If you can't jog then walk. You can also join a local gym so that you can get your resistance training on and if you don't know how, hire a personal trainer to help you. Providing you wallet or pocket allows for it.

Use these ideas for exercise activities and make sure that you do them regularly. In fact make exercising a part of your routine and you will not even notice that you are already shedding pounds with these mundane activities. It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself and achieve them. Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

My advice to you--eat healthy, drink lots of water, have enough sleep and exercise regularly. This way you will give you a greater chance of reaching your weight loss goals, improving your health--which over time, will result in a new and healthier you.

P.S. If you want more information about weight loss and fitness, then please sign up for our E-course newsletter at our site.

Elkin Jones
http://weight-loss.ahealthnurse.com/

Article Source: http://www.articlealley.com/http://elkinj.articlealley.com/a-healthier-way-to-losing-weight-2403068.html

WALKING FOR FITNESS

2012-01-07T11:31:00.000-08:00

ezinearticles-army | Walking for fitness

Walking for fitness

By:

Walking for fitness provides many amazing features for you personally both mentally and physically.

So often people underestimate the "power" of walking and everything it just does on your behalf.

A quality, routine walking program can trim your waste line and build up your energy.

It is hard brand-new home theater system to even begin exercising also, the thought of a vigorous program can provide you with running, no pun intended there, inside the other way. That's where walking really shines! All you want do to start is put one foot face-to-face with another and you are also off.

When you first begin it is easy to don't, however you would like to also be wanting to where possible get that cardio up all night. It will be okay that you'll start slowly, once or twice 1 week, however your goal could be to build up your pace towards brisk walk, plus raising the frequency that you're walking.

Here a few incentives to self motivate to get walking. The physical great things about walking for fitness are plenty of. An effective walking routine can lower your cholesterol and low blood pressure. Walking are also able to assist with lowering the chance many diseases similar to cardiovascular, cancer and diabetes (type 2).

Maintaining a very good, brisk walk can get your cardio going that will help to get your blood pumping. It may also help your circulation which happens to be very important to healthy cardiovascular health insurance and for diabetics.

Each step you eat becomes you towards your weight loss goal to boot. Shedding those unwanted and un-needed pounds can lower you hypotension and well as cholesterol .

Let's talk over some of one's mental good things about walking. Exercising is a good way to help boost your mood as a result of endorphins that get released. while walking is increasing your mood this may also lower stress level.

Normally as you are walking weather is sweet and you are also equipped to relax, get off the hustle and bustle of life temporarily, and only be able to think, therefore relieving some stress on our bodies and mind.

Plenty of people may opt to walk alone to allow them to really bask in the wonders of nature and not have to indulge on any conversation and that's perfectly fine. While others may enjoy having a walking partner, someone they are confide in, blow off steam too and who might be a good quality accountability partner on the subject of walking to keep fit.

Are only interested Half hour per day of brisk walking will not only help reduce your excess fat, but reduce stress and strengthen your mood.

Make certain you possess the correct walking gear. You expect good walking shoes while using proper support which fit you correctly. You'll need to wear loose clothing, rendering it very easy to move, basically you need to be as comfortable as possible.The whole day night walker, don't forget to wear bright, reflective clothing so you can certainly be seen.

As with several new fitness program you will be thinking about starting, invariably you should contact you physician in order to make make certain it's okay, especially if you have an on going medical issues.

All you want do is put one foot ahead of the other and then you're able to walking to keep fit.

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For more information on benefits of a walking for fitness visit Shannon Miller Lifestyle's Walk fit program at http://shannonmillerlifestyle.com/walk-fit/about.php , where you can sign up for free and track your progress, The former Olympic Gymnast also provides a wide range of information related to women's health and fitness issues

Article Courtesy of ezinearticles-army

First Steps From Sedentary Lifestyle To Exercise

2012-01-07T11:14:00.000-08:00

First Steps From Sedentary Lifestyle To Exercise

By Richard Clarke

On January 04, 2012

The first few steps from a sedentary lifestyle to exercise are the hardest. For many people activities such as walking to the chip shop can be seen as daunting and difficult. So to change that attitude from lounging round the house watching TV mixed with a bad diet of fast foot and to an improved diet made up of good meals and healthy snacks along with actually going out and exercising may seem unlikely.
The good thing is you are viewing this content as a member of Fit Body Academy so clearly something has changed if you did fall under the sedentary bracket! So first of all Well done! So why the change? I will touch upon a model known as the Behaviour change model, this is made up of 5 distinct phases in most cases:
1. Pre-contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
I will discuss the first few stages as we are only in month 1 and you don’t want to be swamped with information! For many of you say a few months ago you were in the pre-contemplation phase, you were inactive and there was no intention to change. In order to move from the pre contemplation phase into the contemplation phase something must happen / have happened. The change in attitude could have come from putting on weight, struggling to get into your clothes, noticing you have trouble breathing after a simple activity. Or it could have come from an external factor such as someone making a comment about your weight. Little things like this lead to a change in psychology, and moves you into the pre contemplation phase where there is an intention and ambition to start exercising. In the early phases the cons will outweigh the pros, this is where you have to be mentally strong to overcome this and exercise, if achieved you can move from the pre contemplation phase.
So the preparation phase now, this can last around 6 months from the pre contemplation phase. Many people experiment in this phase, try and find the right activity for you, it is very important that there is some level of enjoyment in your exercise. Maybe joining a gym or buying a new pair of trainers or even becoming a member of Fit Body Academy ... all of these are positive steps in becoming active.
In order to succeed and make a successful change in your behaviour, motivation is essential, as you move through the phases motivation increases. Negative influences become easier to overcome, enjoyment levels increase and you will notice a change mentally and physically. So you are on the right track.. if you are struggling things will get easier and the benefits are great.
For some of you depending on how the preparation phase went you could well be into the action phase. The action phase means you are regularly active and have been for a few months, motivation to exercise is great and there are many noticeable improvements, you can start to forget your previous sedentary lifestyle and look forward to a much more positive future. Confidence is key, believe in yourself and you can continue making great changes.
Keep up the good work.

Author's Bio:

So now you have read one of the articles regarding motivation, and maybe you want to know more? For more information on exercise, motivation, nutrition, rest and recuperation and much more visit http://fitbodyacademy.com/
There are many easy to read helpful articles which can inspire you to reach your fitness and exercise goals.

Source URL: http://www.selfgrowth.com/articles/first-steps-from-sedentary-lifestyle-to-exercise

Adopting Healthy Eating Habits

2012-01-07T11:11:00.000-08:00

Adopting Healthy Eating Habits

By Karen Kleinwort

On June 28, 2011

Eating healthy is critical whether your goal is weight loss, fitness or a healthier lifestyle in general. However, you don’t have to meticulously count calories or starve yourself to be healthy; rather, you need to provide your body with ample nourishment. While junk food and sugary treats might present challenges and temptations, adopting correct eating ideas and strategies will help make healthy eating a natural habit.
Below is an overview of basic tips and suggestions to help you stay fit and eat healthy.
*Learn to Love Your Veggies* Include as many vegetables in your diet as you possibly can. In addition to vegetables being packed with more nutrients and fewer fats and calories than meat-based dishes, vegetarian foods also offer a lot of variety and can be a real treat for the taste buds.
*Get Creative with Fruits* Fruits have natural sugar and can quell a sweet tooth. But if the sucrose from the fruit alone is not enough, add a little honey to sweeten it further. The sweetness from these choices is healthier than refined sugars, and the natural sugars in fruit and honey have far fewer calories.
*Eat the Rainbow* If you’re concerned about whether or not you’re eating enough from each of the food groups, try seeing each meal as a rainbow. What colors are missing? What colors are present? Are you eating many colors, or do you tend to focus on just one? If your plate usually looks like a multi-colored painting, then you’re likely consuming the minerals, vitamins and nutrients your body needs.
*Drink Water or Fresh Juice with Crushed Ice Instead of Fizzy Beverages* Although this may sound too easy to be worthwhile, it does have legitimate merit. Crushed ice gives water a slightly fizzy texture that can meet your need for carbonation. If you drink a lot of sodas because of their sweetness, add fresh juices to your water and crushed ice.
*Employ Positive Affirmations* If you have a problem with willpower and find it difficult to stick with your plan to eat healthy, consider reciting positive affirmations every day to help make eating healthy a natural instinct. Although this may sound too simple to be realistically effective, the truth is that the simplicity of the act is where the power lies. Perhaps the example that follows will illuminate this concept for you.
If someone tells you day in and day out that you are unattractive, over time you will begin to believe that assessment. Similarly, if you tell yourself that you’re ugly over and over again, you will begin to feel ugly regardless of how physically appealing you may actually be. Positive affirmations function the same way, in that telling yourself over and over that you enjoy being a healthy eater will cause you to embrace and believe this statement over time.
You can create positive affirmations yourself or practice those listed below:
~I feel great when I eat in moderation.
~I eat for health.
~I am proud of myself.
~I feel calm and peaceful when I eat.
~I enjoy drinking water.
~I eat when I am hungry.
~I enjoy eating healthy.
~I love and respect myself for eating healthy.
Regularly practicing these affirmations can assist you in adopting healthy eating habits over time.
A Matter of Perspective
We’ve said it before, and it still holds true: putting positive self-talk and affirmations into practice can benefit you tremendously. When you sit at the dining room table to eat, take note of where you are emotionally. If you’re experiencing a neutral emotion, then get rid of it before you dig in. Raise your emotional level to one of gratitude, which will also allow you to increase the energy of the food you consume. The higher this energy and the more positive your perspective is while you eat, the more positively your body will respond to the nourishment you’re providing it.
Good health is all about understanding two concepts: balance and moderation. If you eat balanced meals in moderate quantities – and add in moderate exercise to your daily routine – you’ll discover the key to good health.
Until next time, embrace your inner wisdom.
Namaste,
Karen

Author's Bio:

Karen Kleinwort is a certified professional coach who specializes in life, business and health coaching. Kleinwort also holds a BS in Business Management and an AA in Holistic Health & Fitness Promotion; additionally, she is a Reiki Master and CranioSacral Practitioner. Kleinwort is available for interviews and appearances. You can contact her at karen@therapyintransition.org or (877) 255-0761.

Source URL: http://www.selfgrowth.com/articles/adopting-healthy-eating-habits

Activity and Our Well-Being

2012-01-07T11:07:00.000-08:00

Activity and Our Well-Being

Age-Proof Your Smile

2012-01-02T03:34:00.000-08:00

Age-Proof Your Smile -

The Effect of Stress and Lack of Sleep On Your Skin

2011-10-09T08:23:00.000-07:00

The Effect of Stress and Lack of Sleep On Your Skin

Most Ignored Cancer Symptoms

2011-10-09T08:21:00.000-07:00

Most Ignored Cancer Symptoms

Stop Sensitive Skin From Looking Older | Senior.com

2011-08-16T17:59:00.000-07:00

Stop Sensitive Skin From Looking Older | Senior.com

The Truth About Generics | Senior.com

2011-08-16T17:58:00.000-07:00

The Truth About Generics | Senior.com

Easy Exercises to Keep Your Brain in Shape

2011-07-26T19:51:00.000-07:00

Easy Exercises to Keep Your Brain in Shape

Diet Disasters: Top 8 Calorie Heavy Menu Items - ABC News

2011-07-23T09:59:00.000-07:00

Diet Disasters: Top 8 Calorie Heavy Menu Items - ABC News

Breast Cancer Screening Should Start When Women Turn 40 And Continue Yearly | ThirdAge

2011-07-22T08:14:00.000-07:00

Breast Cancer Screening Should Start When Women Turn 40 And Continue Yearly | ThirdAge

The Cheesecake Factory at Top of Most Caloric Menu Items List...Again | ThirdAge

2011-07-20T06:45:00.000-07:00

The Cheesecake Factory at Top of Most Caloric Menu Items List...Again | ThirdAge

Are Calorie Counts on Menus Accurate? Not So Much - - TIME Healthland

2011-07-20T06:44:00.000-07:00

Are Calorie Counts on Menus Accurate? Not So Much - - TIME Healthland

Lifestyle Changes Might Prevent Millions of Cases of Alzheimer's - US News and World Report

2011-07-19T07:55:00.000-07:00

Lifestyle Changes Might Prevent Millions of Cases of Alzheimer's - US News and World Report

Eye test for Alzheimer's could revolutionize diagnosis: How does it work? - HealthPop - CBS News

2011-07-18T07:57:00.000-07:00

Eye test for Alzheimer's could revolutionize diagnosis: How does it work? - HealthPop - CBS News

US states cut home health services for seniors | Deseret News

2011-07-17T14:22:00.000-07:00

US states cut home health services for seniors | Deseret News

Are Falls a Harbinger of Alzheimer's Disease?

2011-07-17T14:18:00.000-07:00

Are Falls a Harbinger of Alzheimer's Disease?

Medicare Part D sees falling drug costs: study | Reuters

2011-07-16T07:30:00.000-07:00

Medicare Part D sees falling drug costs: study | Reuters

Baby Boomers' Aging Future Studies Reveal All; Optimism, Drugs

2011-07-16T07:28:00.000-07:00

Baby Boomers' Aging Future Studies Reveal All; Optimism, Drugs

To Ward off Dementia, Try Staying Healthy From Head to Toe – TIME Healthland

2011-07-14T20:14:00.000-07:00

To Ward off Dementia, Try Staying Healthy From Head to Toe – TIME Healthland

Exercise May Be the Most Effective Weapon Against Aging

2011-07-14T20:12:00.000-07:00

Exercise May Be the Most Effective Weapon Against Aging

Brisk Walking Routine Sharpens Memory As We Age

2011-07-14T20:11:00.000-07:00

Brisk Walking Routine Sharpens Memory As We Age

Baby Boomers are Doing More Than Simply Aging Gracefully

2011-07-14T20:10:00.000-07:00

Baby Boomers are Doing More Than Simply Aging Gracefully

Menopause Health Supplements - A Safe and Inexpensive Alternative to Hormone Replacement Therapy

2011-07-10T16:39:00.000-07:00

Menopause Health Supplements - A Safe and Inexpensive Alternative to Hormone Replacement Therapy

Aging Gracefully Or Not - 8 Mistakes Made by Older Adults and Their Families Due to Fear of Aging

2011-07-09T10:45:00.000-07:00

Aging Gracefully Or Not - 8 Mistakes Made by Older Adults and Their Families Due to Fear of Aging

Fruit And Vegetable Guide For Creating Juicing for Weight Loss Recipes

2011-07-09T10:42:00.000-07:00

Fruit And Vegetable Guide For Creating Juicing for Weight Loss Recipes

Four Common Oral Health Problems and their Solutions

2011-07-08T02:54:00.000-07:00

Contrary to popular thinking, good oral health requires more than brushing and flossing combine. Regular trips to the dentists must be schedule and adherence to strict diet is crucial. And even then, common oral health problems have their way of creeping up. Some of these problems include bad breath, tooth decay, receding gums and mouth sores. Great thing that the American Dental Association has come up with a few helpful tips to combat these conditions.

Bad Breath

Also known as halitosis, bad breath has a number of causes. Brushing and flossing will come in very handy in treating bad breath especially since food particles that are lodged in between teeth and have been allowed to rot is the primary cause of halitosis. However, if you’re meticulous with your oral hygiene, then there must be something wrong internally. Respiratory infections like chronic sinusitis or bronchitis will often include bad breath as a symptom. Diseases involving the kidneys and liver may also cause halitosis. Dry mouth, ingestion of specific foods like onions and garlic, and use of tobacco can likewise trigger bad breath.

Tooth Decay

In order to prevent tooth decay, individuals must brush at least twice a day as well as floss regularly. Also, biannual visits to the dentists must be observed for regular exams and cleanings. These measures must be strictly followed by everyone but all the more so by those who are at high risk for developing tooth decay. In fact, dentists might prescribe plastic sealants for those who have been identified to be at risk. Tooth erosion is just as serious as tooth decay. Citrus fruits, juices, soda and sports drinks can lead to erosion so intake of these substances should be limited. Likewise, conditions like acid reflux and bulimia can also lead to tooth erosion.

Receding Gums

Red and swollen gums are signs of gingivitis which can progress to advanced periodontal diseases that can lead to the loosening of teeth and teeth loss. Aggressive brushing of teeth can cause gum damage so the use of ultrasoft toothbrush as well as brushing in a milder manner.

Mouth Sores

Although there are different kinds of sores, the most common types are the cold sores and the canker sores. These sores are annoying at best and painful at worst. You can differentiate canker sores from cold sores because the former can be seen internally while the latter are usually seen edge of the lips. Antiviral drugs prescribed by the doctor can reduce outbreaks of cold sores while topical anesthetics can help with canker sores.

Elliot Pearson writes as a specialist in Dental Marketing Solutions which includes building websites and search engine optimization. http://dentistidentity.com/internet markeing Teeth Care.

The Psychology of Aging

2011-07-07T09:40:00.000-07:00

The Psychology of Aging

Skin Aging

2011-07-07T09:38:00.000-07:00

Skin Aging

Take a Number: Five Ways to Look at Age

2011-07-07T09:37:00.000-07:00

Take a Number: Five Ways to Look at Age

Do Soy Isoflavones Offer Blood Pressure Benefits? - Swanson Health Products

2011-04-07T07:57:00.000-07:00

Do Soy Isoflavones Offer Blood Pressure Benefits? - Swanson Health Products

10 Self-Checks To Do Before Breakfast

2011-04-07T07:16:00.000-07:00

10 Self-Checks To Do Before Breakfast

Walnuts are top nut for heart-healthy antioxidants

2011-03-30T03:58:00.000-07:00

http://www.sciencedaily.com/releases/2011/03/110327191040.htm
ScienceDaily (2011-03-28) -- A new scientific study positions walnuts in the number one slot among a family of foods that lay claim to being among Mother Nature's most nearly perfect packaged foods: Tree and ground nuts. A new analysis shows that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.

Frequency of fat talk associated with increased body dissatisfaction, regardless of waistline

2011-03-30T03:54:00.000-07:00

http://www.sciencedaily.com/releases/2011/03/110329172355.htm
ScienceDaily (2011-03-29) -- College women who engage in "fat talk" (women speaking negatively about the size and shape of their bodies) face greater dissatisfaction with their bodies and are more likely to have internalized an ultra-thin body ideal than those who engage in fat talk less frequently, according to a review article.

This Is The Most Powerful Tool To Maximize Brain Function

2011-03-25T20:28:00.000-07:00

By Ed Mayhew
Exercise is the single most powerful tool we have to maximize our brain function. This is because of the extensive cascade of chemical compounds, including hormones, neurotransmitters and growth factors, that are unleashed in and into the brain when we get in a good workout. A bit of history to explain how we know this is in order.

In the late twentieth century, scientists discovered a naturally-occurring compound in the brain and named it Brain-Derived Neurotrophic Factor, or BDNF. They found that when brain cells resting comfortably in a petri dish were sprinkled with BDNF, they started growing -- sprouting dendrites like mad -- similar to what they do as part of our brain's mass when we are learning something new.

Since then there have been thousands of research papers written about BDNF. In these myriad studies researchers have found that when this compound is activated, it acts to protect brain cells from deterioration, strengthens neural connections and even stimulates the birth of new brain cells.

Close on the heels of this ground-breaking research, Carl Cotman at the University of California, Irvine's Institute for Brain Aging and Dementia was studying why some older folks stay mentally sharp all their days while others suffer severe cognitive decline. He found that those who keep their mental faculties fully functioning as they age had three characteristics in common: education, self efficacy and exercise.

Wondering why physical exercise would improve and maintain one's mental clarity, he devised an experiment to see if exercise would increase the release of BDNF in the brain. Since few individuals wish to donate their brains to research while they are still using them, he enlisted the help of some very enthusiastic mice. Specifically, Cotman put a running wheel in the cages of some of the rodent "volunteers." The mice were divided into groups that had access to a running wheel two days, four days, or seven days a week, or not at all. He found that the mice loved to run in the wheel to the tune of several kilometers (two or three miles) per night.

When Cotman later dissected the brains of the now-less-than-enthusiastic mice, he found that the exercise had significantly increased the amount of BDNF in the brain. Not only that, but the more the furry little volunteers had run (e.g., four days vs. two days), the more of this brain-cell-growing substance had been produced AND it was found in large amounts in the hippocampus -- the region of the brain largely responsible for learningand memory!

BDNF, however, is merely one of the compounds that flood the brain when we work up a sweat. With each workout, IGF-1 (insulin-like growth factor) is released from storage in the liver and other parts of the body to help with metabolizing glucose to produce energy and then travels by blood stream through the blood-brain barrier into the brain where it changes roles to support learning. Also released with exercise and subsequently entering the brain is FGF-2 (fibroblast growth factor). Once in the brain, FGF-2 is instrumental in turning the hippocampus' stem cells into mature brain cells, a process called neurogenesis (i.e., the creation of new brain cells).

But that's not all by a long shot. Exercise signals the release of a multitude of chemical compounds that improve our mood, dull pain, keep us motivated and attentive and generally help our cognition. Here are a few of those compounds:

•Anandamide and Endocannabinoids -- These compounds attach to the same receptor sites that marijuana's THC uses, improving mood and pleasure.
•Dopamine -- One of the brain's neurotransmitters, it has to do with maintaining attention, staying motivated and feelings of pleasure.
•Serotonin -- This neurotransmitter helps quell anxiety and impulsivity.
•ANP (atrial natriuretic peptide) -- ANP is a substance produced in the heart when the heart beats faster; it travels to the brain where it plays a role in calming feelings of stress and anxiety.
•VEGF ((vascular endothelial growth factor) -- This compound helps create new blood vessels (capillaries) to support and supply newly-formed brain cells.

That's just some of the cascade of chemicals that is set into motion when we get ourselves into motion. By the way, those new brain cells that are created in the hippocampus when we exercise, they have just 28 days to get their act together or they get "washed away." In other words, the exercise gets the brain cells ready to learn, but then we have to learn something or do something new and different or we lose the newly-formed neurons. To keep our brain growing, therefore, we need to take dancing lessons, learn a foreign language, solve a puzzle, prepare a new recipe, drive a new route home or _______.

Now you know! The most potent tool for optimal brain function is heart-thumping, muscular-contracting exercise followed by learning something new or doing something that challenges the mind! What are you going to do with this knowledge?

10 Top Meditation Benefits

2011-03-25T11:55:00.000-07:00

10 Top Meditation Benefits: How Does Meditation Help the Human Body?

By Suzanne Glover

Meditation benefits are numerous, but what are the ones that really help us feel great mentally, emotionally and physically? These ten benefits of meditation top the list for mental, emotional and physical well-being.
TOP BENEFIT #1: STRESS RELIEF BY LOWERING "STRESS" CHEMICAL
One of the best meditation benefits is reducing the well-known stress hormone Cortisol. In fact, Cortisol does significant damage to our bodies. With today's fast-paced society, it is common for many people to have too much cortisol surging through their bodies. High levels of cortisol have been found to increase heart attacks, increase undesirable cholesterol, lower bone density, increase blood pressure, cause hyperglycemia, suppress healthy thyroid and lower immunity all around. Regular meditation significantly lowers cortisol levels and thus reduces the risk for these diseases.
TOP BENEFIT #2: ELIMINATES ANXIETY AND DEPRESSION
Regular meditation increases levels of the neurotransmitters SEROTONIN and GABA which are mood stabilizers. Lowered levels of GABA have been associated with increased anxiety, tension and insomnia. Lowered levels of Serotonin are associated with depression. Increasing serotonin levels is one of the most significant meditation benefits in my opinion since so many people today use anti-depressants to influence Serotonin levels.
TOP BENEFIT #3: IMPROVED AND LASTING SENSE OF WELL-BEING
One way to get a "natural high" is to increase the endorphins in the body. Many people have experienced this "high" from exercise. Meditation also increases endorphin levels in the body.
TOP BENEFIT #4: QUIETS MIND CHATTER
When the brain enters a meditative state, one of the benefits of meditation is that the brain has actually "shifted gears" from a "busy mind of Beta frequency" down to a relaxed, calm state of Alpha, Theta or for deep meditation, Delta. Our bodies automatically respond to each brainwave frequency (of Beta, Alpha, Theta or Delta) and become nervous or anxious (in Beta) or calm and relaxed (in Alpha.) Easy meditation techniques such as brainwave meditation automatically put the brain into different states, thus directing the body to respond accordingly and produce appropriate chemicals.
TOP BENEFIT #5: INCREASED EMOTIONAL MATURITY
Regular mediation not only quiets the mind and body, but also gives rise to increased self-awareness. This gives many people the opportunity to see themselves more objectively and to effectively make change.
TOP BENEFIT #6: SPIRITUAL INSIGHT
Another one of the emotional meditation benefits is that regular meditation puts many people in touch with a "higher power." This increases intuition, creativity, purpose, and can change the perspective from viewing something as a "problem" to instead viewing it as an opportunity for spiritual and emotional growth. These higher emotional states are a natural progression because the mind and body are kept more balanced through the other physical and mental meditation benefits discussed herein.
TOP BENEFIT #7: FEEL MORE EMOTIONALLY CONNECTED TO SELF AND OTHERS
Can meditation actually improve relationships? Yes, because when the mind and body's chemicals are working well through regular meditation, many people find the composure, patience and inner peace to handle their relationships and other facets of their lives better. A better connection with self is established and with this connection, there is an open doorway for better emotional connections with others.
TOP BENEFIT #8: ANTI-AGING BY BOOSTING "YOUTHFUL" CHEMICALS
Can one of the meditation benefits be that meditation actually keeps us young? Yes, because meditation has been found to improve chemicals such as DHEA, human growth hormone and melatonin, all of which help our bodies fight aging.
TOP BENEFIT #9: INCREASED IMMUNE SYSTEM FUNCTIONING
When discussing meditation benefits, it becomes apparent that meditation has significant impact on how well the immune system functions as we have already seen by the decrease of cortisol and the increase of "healthy" chemicals such as DHEA,human growth hormone and melatonin. But another way the immune system regenerates itself is when we sleep and people who meditate sleep better. Deeper sleep increases renewal, rejuvenation and increased immune system functioning.
TOP BENEFIT #10: SLEEP REPLACEMENT
One of the truly best meditation benefits if you use an appropriately engineered brainwave meditation mp3, is that your brain can be put into a brain frequency that actually replaces sleep. For example, 2-3 hours of sleep can be replaced when your brain is put into a certain "meditation frequency" for 30 minutes.
SUMMARY
When starting out, many people want easy meditation techniques. Some types of meditation that are good for beginners are brainwave meditations, breathing meditations or hypnotic meditations. Using a meditation audio that puts you into the meditative state is a very easy way to obtain some of the meditation benefits discussed in this article.

Aging Gracefully

2011-03-25T08:45:00.000-07:00

Aging Gracefully
By Mark Warrington

By the end of 2009, almost 40 million people comprise the 65 and above age bracket of the US population. That is approximately 13% of the total US population. Conditions associated with this age group is fatigue, weakness, decrease in physical and mental health and increased depression and anxiety. In most of these cases, the one common thread is a sedentary lifestyle. And the most proposed intervention is physical activity. Starting exercise at age 65 may be commendable but the person's general health condition should be thoroughly assessed before starting an exercise program.
The changes we see in an older person are usually the effects of a sedentary lifestyle. That's not to say that exercise, or at least an active lifestyle will stop the hands of time completely. At the least, it will slow down the aging process. Exercise is not referred to as the fountain of youth for nothing. When you exercise, you will glow, your heart will beat stronger, you will radiate health and over-all physical wellness.
So, what are the benefits of exercise to a mature person? It cannot be denied that many physical changes that are associated with aging can be delayed with regular exercise. Physical activity is known to play a role in the prevention of some cancers, high blood pressure, some heart conditions, obesity, etc. In fact, older people who regularly exercise may be less dependent on long term care than those who do not exercise. They are less likely to be prone to injuries, will have less anxiety and have a better outlook in life than their sedentary counterparts. Mature people who have an active lifestyle generally have better skin elasticity which translates to lesser wrinkles and glowing skin which is the result of better blood circulation and oxygenation.
Safety precautions for the mature exerciser should be given considerable thought. Not only because of the older person's limited physical mobility but also, because they are more prone to dehydration. It is also important to slow down if an exercise causes discomfort or pain. We have to remember that time has taken its toll and we're just trying to salvage what we can. So take it slow and easy. Gentle exercises should be the norm. Any attempt at more vigorous fitness programs should be under the supervision of a professional trainer.
The benefits of exercise are many for the mature exerciser. Coupled with a healthy diet appropriate for his dietary needs, one can expect to enjoy more productivity and better quality of life even if he is in his twilight years. The key is to be consistent in exercising and eating the right foods, getting adequate rest and avoiding substances that can be toxic to one's health.

Gluten-Free, Dairy-Free and More Menus | Health Goes Strong

2011-03-23T12:05:00.000-07:00

Gluten-Free, Dairy-Free and More Menus | Health Goes Strong

Young Adults Still Living with Parents | Health Goes Strong

2011-03-23T12:04:00.000-07:00

Young Adults Still Living with Parents | Health Goes Strong

Strenuous Exercise and Heart Health | Health Goes Strong

2011-03-22T21:12:00.000-07:00

Strenuous Exercise and Heart Health | Health Goes Strong

Hearing Loss in Elderly May be Linked to Folate Deficiency

2011-01-24T07:27:00.000-08:00

January 2011

Low levels of folic acid (folate) may be associated with age-related hearing loss, according to a new study published in the journal Otolaryngology—Head and Neck Surgery.

The study of 126 healthy Nigerian men and women over the age of 60 found that low serum levels of folic acid, a B vitamin, were significantly associated with hearing loss in high frequencies.

"Based on our research, age-related hearing loss may be associated with poor micronutrient status. The role of folate in cellular metabolism, the nervous system and vascular function are important for the auditory system," study author Akeem Olawale Lasisi said.

The researchers concluded that "serum folate was significantly lower among elderly with age-related hearing loss." They called for further study into the role of vitamins in hearing, particularly in developing countries where malnutrition is common.

Folic acid is found in fruits, leafy green vegetables such as romaine lettuce, dried beans, peas, nuts and enriched cereals and breads. It is also available as a dietary supplement.

Hearing loss affects more than 28 million Americans aged 60 to 74.

Otolaryngology—Head and Neck Surgery 143(6):826-830, 2010

Banana Corn Fritters

2011-01-24T07:24:00.000-08:00

Banana Corn Fritters

3/4 cup Arrowhead Mills Organic Corn Meal
1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon Swanson Organic Cinnamon
1/4 - 1/2 teaspoon Swanson Organic Cayenne Pepper
1 1/4 cups bananas, roughly mashed (about 3 medium bananas)
1 large egg
2 tablespoons skim milk
2 tablespoons Swanson Organic Coconut Oil, divided

Directions:

Preheat oven to 400°F. Coat a baking sheet with cooking spray.

Whisk corn meal, flour, baking powder, cinnamon and cayenne in a medium bowl. Mix banana, egg and milk in a separate bowl. Add the cornmeal mixture to the banana mixture and stir until just blended.

Heat one tablespoon coconut oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Using 2 tablespoons of batter for each, space 5 fritters evenly in the pan. Cook until golden brown, 30 seconds to 2 minutes per side. Transfer to the prepared baking sheet. Cook a second batch with the remaining oil and batter, adjusting heat to prevent burning.

Transfer the fritters to the oven and bake until puffed and firm to the touch, approximately 8 to 10 minutes.

Makes 10 servings. Serving size 1 fritter.

Nutritional Breakdown (per serving):

Calories 126, Fat 4 grams, Protein 3 grams, Sodium 10 mg, Carbohydrates 22 grams, Fiber 10 grams

Happy Belated New Year's

2011-01-17T13:13:00.000-08:00

Well shame on me. It's now 2011. I can hardly believe it.
I'e been away from my blog post for quite some time now.
Well it's time to get serious about my blogging again.
I do love blogging, but I became distracted with other things
in my personal life, so here I am ready to get going again.
Ready, Set, Go!!

Enjoying Yoga to Live Healthy Aging

Yoga is a sort of exercise. Yoga assists one with controlling various aspects of the body and mind. Yoga helps you to take control of your Central Nervous System (CNS) and more. Enjoying yoga on a daily scale will build you up, which you will notice changes (Good changes), such as a boosted self-esteem. Your body will feel stronger also. For more than 5000 years, people have enjoyed yoga. Yoga derived from the India nations, which many believed that the act has helped millions of American citizens take control of their body and mind. Yoga has proven to reduce stress, which promotes the nervous system helping it to stay strong. Yoga when enjoyed on a regularly scale is a great method to help you with many pressures. Yoga combines spirituality, exercise, positive thinking, breathing and so on to help you enjoy healthy aging.

The Pros and Cons in Yoga:
Yoga is a valued practice for many people worldwide. Yoga incorporates fitness, health, gymnastics, and training in a set of rules. Yoga helps you to maintain or loose weight. Yoga is a stress reducing machine. Yoga will train your mind, since it teaches you to control your thoughts through meditation and breathing. Breathing right is essential to yoga’s creators. When you practice yoga, it keeps you in contact with your inner self. You learn to balance your mind and body, which leads to good health. Your emotions are controlled as well, which means fears, doubts, and other negative influences will not take control of your life. Rather you will have control. As you practice yoga, you will feel comfortable with you and the people around you. The world will become yours, since you learn to communicate effectively and stop sweating the small stuff. The cons in yoga, includes that some types of yoga training is not right for everyone. Another con inside yoga is that you sometimes have to modify the workouts to benefit your body type and to withhold the workout suited for your strengths. This is not a con necessarily, but it can be if you have to figure out where beginners start.

How to get started:
The first thing you should do is see your family doctor. Make sure you are able to enjoy the type of yoga you choose. When your doctor approves of your choice of yoga steps start out slowly. Guide your way into mediate exercising. Yoga will put you in connection with your spiritual side, so prepare to find a new you. When you first start yoga, perhaps you would benefit from joining groups that practice yoga. The group sessions may inspire you to continue your journey to healthy aging. Having support is essential for all of us, which yoga groups can become your support team. If you cannot find a group in your area, visit your local library. You can also purchase books that train you how to enjoy yoga. Videos are available as well.

Where do I go after I’ve trained in yoga?
After you have taking the steps to get started, you will need to find a quiet area that makes you feel comfortable. You want to avoid interruptions while practicing yoga.

When will I notice the change in me?
Like everything in life, you will not notice a change in you right away. It takes time to notice or feel the changes. If you do this like your suppose to do on a regular basis you will see some changes gradually. Keep in mind that yoga is teaching you how to control your mind, body and emotions. Work with yoga and yoga will work with you.

Satisfying Cravings with Appesat

2010-05-23T09:18:00.000-07:00

Many individuals who diet, wonder what prevents them from succeeding toward their long-term goal of losing weight. Appesat helps these individuals to overcome one of the principal hurdles that cause these disappointments: simply having a big appetite. Most individuals who go astray from their diet do so because they are undisciplined or not committed enough to their long-term goals; they go astray because their appetite gets the best of them and because the diet foods they're eating are simply not enough to satisfy that appetite. Appesat is designed to attack this problem at its root.
When we eat, our stomachs eventually send a signal to the brain that indicates that a satisfactory amount of food has been consumed. As anyone knows, this signal is sent at different times between one individual and the next. Some people who struggle with weight simply have a big appetite. Appesat is a natural fiber product which is consumed before eating. It functions to send the brain a message that the stomach is full thus turning the appetite from something which makes weight loss nearly impossible into something wholly manageable. Part of the design of this supplement is in how it's taken.

Most dietary supplements either speed up the efficiency of one's metabolism or prevent the absorption of one fattening element of food or another. Some of them may be inappropriate for some individuals due to this suppression of absorption or because they influence blood glucose levels which is of particular concern to those with diabetes or hypoglycemia. Appesat simply tells the brain, by way of the stomach, that no more food is needed. If one's lament is that they wish they didn't have to eat so much to be full, this product is likely the type of supplement for which they've been looking.

Clinical studies place the success rate of those individuals who used Appesat in addition to dieting at more than 60 percent above those individuals who tried dieting alone. The diets used in these studies were calorie-control diets with a duration period of 12 weeks in total. This much higher rate of success, of course, likely stems from the fact that those using the supplement simply didn’t feel the desire to eat as much food as those who dieted without the assistance of a supplement of any kind. There is an additional, long-term benefit that some users may realize from this supplement.

Because Appesat gives one the sensation of feeling full sooner, one may learn to get into the habit of eating smaller portions and of limiting snacks. Many obesity problems stem from the fact that people in modern society tend to eat mega-portions at every sitting and then follow that up by eating snacks between meals. Most often, these snacks are high-calorie, high-fat nightmares for those attempting to lose weight. Appesat may prove an effective way to break these habits once and for all and to get people into the habit of eating less and eating healthier.

8 Foods You Should Never Buy Again

2010-05-22T11:45:00.000-07:00

With the rising costs of groceries, we'd all love to save a few bucks at the checkout line. Now you can easily slash your bill with some clever shopping moves and DIY recipes. Manufacturers would like to make you think you're getting a good deal in exchange for convenience, but it's really just eating away at your food budget. Don't be fooled any longer. Cross these items off your list for good!

1. Bottled water.

Bottled water is a bad investment for so many reasons. It's expensive compared to what's coming out of the tap, its cost to the environment is high (it takes a lot of fossil fuel to produce and ship all those bottles), and it's not even better for your health than the stuff running down your drain!

Even taking into account the cost of filters, water from home is still much cheaper than bottled water, which can run up to $1 to $3 a pop.

If you have well water and it really does not taste good (even with help from a filter), or if you have a baby at home who is bottle-fed and needs to drink safe water, buy jugs of distilled or "nursery" water at big discount stores. They usually cost between 79 cents and 99 cents for 1 gallon (as opposed to $1.50 for 8 ounces of "designer" water). And you can reuse the jugs to store homemade iced tea, flavored waters, or, when their tops are cut off, all sorts of household odds and ends.

2. "Gourmet" frozen vegetables.

Sure, you can buy an 8-ounce packet of peas in an herbed butter sauce, but why do so when you can make your own? Just cook the peas, add a pat of butter and sprinkle on some herbs that you already have on hand. The same thing goes for carrots with dill sauce and other gourmet veggies.

3. Premium frozen fruit bars.

At nearly $2 per bar, frozen "all fruit" or "fruit and juice" bars may not be rich in calories, but they are certainly rich in price. Make your own at home — and get the flavors you want. The only equipment you need is a blender, a plastic reusable ice-pop mold (on sale at discount stores for about 99 cents each), or small paper cups and pop sticks or wooden skewers.

To make four pops, just throw 2 cups cut-up fruit, 1 tablespoon sugar, and 1 teaspoon lemon or lime juice into a blender. Cover and blend until smooth. You might wish to add 1 to 2 tablespoons of water so the final mix is a thick slush. Pour into 4-ounce pop molds or paper cups, insert sticks, and freeze until solid.

4. Boxed rice “entree” or side-dish mixes.

These consist basically of rice, salt, and spices — yet they're priced way beyond the ingredients sold individually. Yes, there are a few flavorings included, but they're probably ones you have in your pantry already. Buy a bag of rice, measure out what you need, add your own herbs and other seasonings, and cook the rice according to package directions.

5. Energy or protein bars.

These calorie-laden bars are usually stacked at the checkout counter because they depend on impulse buyers who grab them, thinking they are more wholesome than a candy bar. Unfortunately, they can have very high fat and sugar contents and are often as caloric as a regular candy bar. They're also two to three times more expensive than a candy bar at $2 to $3 a bar. If you need a boost, a vitamin-rich piece of fruit, a yogurt, or a small handful of nuts is more satiating and less expensive!

6. Spice mixes.

Spice mixes like grill seasoning and rib rubs might seem like a good buy because they contain a lot of spices that you would have to buy individually. Well, check the label; we predict the first ingredient you will see on the package is salt, followed by the vague "herbs and spices." Look in your own pantry, and you'll probably be surprised to discover just how many herbs you already have on hand. Many cookbooks today include spice mix recipes, particularly grilling cookbooks. But the great thing about spice mixes is that you can improvise as much as you want. Make your own custom combos and save a fortune.

7. Powdered iced tea mixes or prepared flavored iced tea.

Powdered and gourmet iced teas are really a rip-off! It's much cheaper to make your own iced tea from actual (inexpensive) tea bags and keep a jug in the fridge. Plus, many mixes and preparations are loaded with high fructose corn syrup and other sugars, along with artificial flavors. So make your own, and get creative! To make 32 ounces of iced tea, it usually takes 8 bags of black tea or 10 bags of herbal, green, or white tea. Most tea-bag boxes have recipes, so just follow along. If you like your tea sweet but want to keep calories down, skip the sugar and add fruit juice instead.

8. Microwave sandwiches.

When you buy a pre-made sandwich, you're really just paying for its elaborate packaging — plus a whole lot of salt, fat, and unnecessary additives. For the average cost of one of these babies ($2.50 to $3.00 per sandwich), you could make a bigger, better, and more nutritious version yourself.

by Reader's Digest Magazine

Can't Top A Loupe

2010-05-22T08:28:00.000-07:00

Walking through the processed food-packed aisles of your supermarket, you might forget that all fruits and vegetables are Right Stuffs...and that some, like cantaloupe, are among the cream of the crop.

A cup of cubed cantaloupe (about a quarter of a medium melon) supplies more than a day’s vitamin A, nearly a day’s vitamin C, 12 percent of a day’s potassium, and 9 percent of a day’s folate. All for only 50 calories, no saturated fat, and virtually no sodium to burden your blood vessels. Even an apple, pear, or banana has around 100 calories.

You know a cantaloupe is ripe when it has a strong aroma, the blossom end (opposite the indented end where the stem used to be) yields to gentle pressure, and the rind has a yellow cast. What to do with your ripe melon?

Cut into chunks, spritz with fresh lemon or lime juice, and dig in. Or top with shaved Parmesan and drizzle with balsamic vinegar. Or serve with a bit of goat cheese over a bed of mixed greens tossed with a red wine vinaigrette.

You can also use half a melon as a bowl for a handful of berries. Or cut up chunks of cantaloupe, strawberries, pineapple, and kiwi and top with fat-free Greek yogurt and (if you prefer) a touch of honey.

For a quick lunch, fill half a melon with low-fat cottage cheese and a sprinkle of toasted sunflower seeds. Small cubes of melon also add a refreshing, cool, lightly sweet crispness to shrimp, chicken, or crab salad.

It doesn’t get any easier...or better for you.

WELLNESS TIPS

2010-05-21T19:10:00.000-07:00

Another reason to get the flu shot this year: It may prevent a heart attack. Heart attack rates rise about 30% during flu season, according to a recent Russian study.

Don’t stop eating fish because of recent reports of tainted Chinese imports—the benefits still outweigh the risk overall. But do vary your selections.

• If you have acne, avoiding high-glycemic carbohydrates may help. While the role of diet in acne is controversial, emerging research suggests that such foods, which are quickly broken down into sugar in the blood, raise insulin levels, which in turn may increase production of hormones implicated in acne.

• Stretching regularly may make your muscles stronger, suggests a new study. Performing regular hamstring stretches (the muscle at the back of the thigh), not only improved flexibility and increased range of motion in young people, it also strengthened their leg muscles. And stronger leg muscles, in turn, can help prevent knee injuries.

• It’s increasingly important to wash raw chicken, clean your hands and utensils carefully afterwards, and cook chicken thoroughly: Since 2000 the chances that raw chicken contains Salmonella bacteria have increased more than fourfold.

• Forget about claims made for skin-beautifying foods and beverages, now sold in many high-end cosmetics shops and department stores. There’s no solid evidence to back up ingestible skin care, except occasionally rodent or test-tube studies, or small unpublished human studies.

http://www.wellnessletter.com/

Ease Allergies

2010-05-20T13:07:00.000-07:00

Spring is in the air – and so are pollen, molds, grasses and dust. Are you one of the millions of people who can’t smell of fresh scents of springtime because your nose is blocked? Over half of all Americans suffer from allergies, so you’re not alone if you’ve been sneezing, coughing or wiping your watery eyes. There are some natural supplements that you can take to help ease allergy symptoms:

•Astragalus – A traditional Chinese remedy for allergies, this herb strengthens the immune system.

•Butterbur – Taking butterbur supplements may reduce hay fever symptoms.

•Evening Primrose – This oil works two ways to suppress allergies. First, allergic reactions cause inflammations and evening primrose oil acts as an anti-inflammatory to decrease the reaction. Secondly, it stimulates the white blood cells that regulate the production of histamines and antibodies.

•Gamma Linolenic Acid – GLA has a long history in folk medicine for treating allergies. People who have allergies may require additional essential fatty acids and have trouble converting LA (Linoleic acid) to GLA. Studies have found that women and children who are prone to allergies have lower levels of GLA.

•Probiotics – Increasing beneficial bacteria may prevent allergies. Probiotics benefit the immune system and could, therefore, reduce allergies.

•Omega-3s – Scientific studies have shown fish oil can help alleviate hay fever, sinus problems and allergic skin conditions.

•Quercetin – This antioxidant from the bioflavonoid family may help reduce the release of histamine, which decreases symptoms.

•Skullcap – This herb has been traditionally used in Chinese medicine to treat hayfever. It has antioxidant, anti-inflammatory and antihistaminic properties.

•Spriulina – Studies suggest this blue-green algae can boost the immune system and protect against allergic reactions.

•Vitamin C – This well-known immune-boosting antioxidant lowers histamine levels in the bloodstream, which could prevent the onset of allergies.

Source: University of Maryland Medical Center

Skin Cancer: Saving Your Skin From Sun Damage

2010-05-18T16:02:00.000-07:00

Why is the sun so bad for my skin?

The sun's rays, which are called ultraviolet A and ultraviolet B rays (UVA and UVB rays) damage your skin. This leads to early wrinkles, skin cancer and other skin problems.

Being in the sun often over time, even if you don't burn, can lead to skin cancer. A tan is the body's attempt to protect itself from the sun's harmful rays.

Are tanning booths safer?

No. Tanning booths use ultraviolet rays. Makers of the booths may claim that they use "harmless" UVA rays. But both UVA and UVB rays cause skin damage. While UVA rays take longer than UVB rays to damage the skin, they go deeper into the skin than UVB rays.

On what parts of the body is skin cancer most likely to occur?

Most skin cancers occur on parts of the body that are repeatedly exposed to the sun. These areas include the head, neck, face, tips of the ears, hands, forearms, shoulders, back, chests of men, and the back and lower legs of women.

What are the risk factors for skin cancer?

A number of factors may put you at higher risk of having skin cancer:

•Having fair skin, red or blond hair

•Having light-colored eyes

•Sunburning easily

•Having many moles, freckles or birthmarks

•Working or playing outside

•Being in the sun a lot as a child

•Having had a serious sunburn

•Having had skin cancer, or having family members who have had skin cancer

•Tanning in the sun or with a sunlamp

How can I prevent skin cancer?

The key is to avoid being in the sun or using sunlamps. If you're going to be in the sun for any length of time, wear clothes made from tight-woven fabric so the sun's rays can't get through to your skin, and stay in the shade when you can. Wear long sleeves and a wide-brimmed hat to protect your face, neck, shoulders and ears.

Remember that clouds and water won't protect you--60% to 80% of the sun's rays go through clouds and can reach swimmers at least one foot below the surface of the water. The sun's rays can also reflect off water, snow and white sand.

Tips on preventing skin cancer

•Avoid the sun, especially from 11 a.m. to 3 p.m., when the sun's rays are the strongest.

•Don't use tanning booths or sunlamps.

•Wear protective clothing and a hat whenever you go outside. Remember that you are often exposed to the sun while driving, especially your hands and arms.

•Wear sunglasses that wrap and are rated to block at least 99% of UVA sunlight.

•Check your skin yourself every month for signs of skin cancer.

•If you see an area on your skin that looks unusual, ask your family doctor about it.

Should I use sunscreen?

If you can't protect yourself by staying out of the sun or wearing the right kind of clothing, use sunscreen to help protect you. But don't think that you're completely safe from the sun just because you're wearing sunscreen.

How should sunscreen be used?

Use sunscreens with a sun protection factor (SPF) of 15 or more. Check the expiration date—some ingredients in sunscreen break down over time. Put the sunscreen everywhere the sun's rays might touch you, including your ears, the back of your neck and bald areas of your scalp. Apply it 30 minutes before going outside so that it can be absorbed by the skin. Put more on every hour if you're sweating or swimming.

Written by familydoctor.org editorial staff.
American Academy of Family Physicians

Happiness Comes With Age, Study Reveals

2010-05-17T18:43:00.000-07:00

Life looks a little rosier after 50, a new study finds. Older people in their mid- to late-50s are generally happier, and experience less stress and worry than young adults in their 20s, the researchers say.

The results, based on a Gallup phone survey from 2008 of more than 340,000 Americans, held even after the researchers accounted for factors that could have contributed to differences in well-being with age, such as whether the participants were married, had children at home or were employed.

So if having a partner and getting rid of the kids aren't responsible for the uptick in happiness and general life satisfaction with age, then what is? More studies will be needed to find out, the researchers say.

"That can be based on social things, on societal things, on biological things; and for us that is the big question," study researcher Arthur Stone, a psychologist at Stony Brook University in N.Y.

Two ways to look at life

The findings agree with previous work showing well-being varies with age. And some studies have narrowed things down to suggest that happiness comes with being old, male and Republican.

However, the current work included measures of both overall happiness (called global well-being) and day-to-day experiences of specific feelings such as stress and happiness (called hedonic well-being).

These two measures of well-being are rarely included in the same study, Stone said. But they are both important, since global well-being provides a more reflective look at life while hedonic well-being gives a more immediate view, he said.

The immediate, hedonic measures - happiness, enjoyment, stress, worry, anger and sadness - all changed with age, but they showed very different patterns. For example, stress and anger steadily decreased from young adulthood through old age. But worry was fairly constant until age 50, when it declined. Sadness levels rose slightly in the early 40s and declined in the mid 50s, but overall sadness didn't change much with age.

And people's overall satisfaction with their lives showed a U-shaped pattern, dipping down until about the age of 50 before trending upward again.

Men and women showed very similar patterns in terms of how well-being changed with age, though women tended to have higher levels of stress, worry and sadness. However, women had about the same levels of happiness as men and tended to feel better overall about their lives, especially during the first 50 years.

The results emphasize the importance of looking at hedonic well-being since these feelings, particularly the negative ones, don't all vary the same way as we age, Stone said.

"Looking at well-being really needs to be multidimensional and more comprehensive than might be suggested by the current literature," he said.

Why are older people happier?

There are several theories that might explain why people feel better with age that don't have to do with lifestyle factors. It could be, for example, that older people are better at controlling their emotions than younger people. Or it might have something to do with nostalgia, the idea that older people remember fewer negative memories and so are happier.

Also, older people might focus less on what they have or have not achieved, and more on how to get the most out of the rest of their lives, Stone said.

Rachael Rettner
LiveScience Staff Writer

Low-dose resveratrol may slow aging

2010-05-17T18:08:00.000-07:00

Low-dose resveratrol may slow aging

Resveratrol, a polyphenol found in red wine, may mimic the effects of calorie restriction and inhibit various aspects of the aging process, according to a new study.

The study adds to a growing body of research linking resveratrol and red wine consumption to a range of beneficial health effects, including brain and mental health and cardiovascular health.

Red wine and resveratrol have been lauded as the answer to the “French paradox,” the question that asks why people who live in some regions of France where diets are soaked with saturated fats and washed down with a glass of wine, have a low incidence of heart disease.

Previous in vitro and in vivo studies with resveratrol suggest that the compound may help prevent the negative effects of high-calorie diets and have anti-inflammatory and anti-cancer potential.

Critics of resveratrol’s benefits state that in order to gain support from dietary sources, one would have to drink 350 to 1,250 liters of red wine. Moreover, they believe that resveratrol supplements would not be effective since a daily dose of 2,500 mg would be required to mimic the effects observed in other studies.
“Resveratrol is active in much lower doses than previously thought and mimics a significant fraction of the profile of caloric restriction at the gene expression level,” said researcher Tomas Proila from the University of Wisconsin-Madison.

The amount of resveratrol in a bottle of red wine can vary between types of grapes and growing seasons, and can vary between 0.2 and 5.8 mg per liter. But nearly all dark red wines—merlot, cabernet, zinfandel, shiraz and pinot noir—contain resveratrol.
The new study, published in the open-access journal Public Library of Science One, suggests that low doses of resveratrol in the diet of middle-aged mice may influence genetic issues involving aging and may provide special protection for the heart.

“Our findings that a low dose of resveratrol partially mimics calorie restriction at the gene expression level and leads to prevention of some age-related parameters suggests that clinical trials with resveratrol should be conducted to test the relevance of these findings in humans,” wrote lead author Jamie Barger. “Because cardiac disease is a major contributor to age-related mortality, positive findings could lead to a novel and important approach to improve the quality of human life.”

The researchers fed middle-aged mice (14 months) a control diet, a low dose of resveratrol or a calorie-restricted diet, and followed the animals until old age (30 months). They found that animals in the calorie-restriction and low-dose resveratrol groups had altered gene expression profiles in 90% and 92%, respectively, in the heart.

The new findings, say the study’s authors, were associated with prevention of the decline in heart function associated with ageing. In short, a glass of wine or food or supplements that contain even small doses of resveratrol are likely to represent “a robust intervention in the retardation of cardiac ageing,” wrote the authors.

“There must be a few master biochemical pathways activated in response to caloric restriction, which in turn activate many other pathways,” said Proila. “And resveratrol seems to activate some of these master pathways as well.”

Public Library of Science One

Magnesium May Decrease Colon Cancer Risk in Men

2010-03-29T09:09:00.000-07:00

Magnesium May Decrease Colon Cancer Risk in Men

Increased intakes of magnesium may reduce a man's risk of colon cancer by 50%, according to a new observational study from Japan.

Intakes of the mineral of at least 327 mg per day were found to reduce the risk of colon cancer by 52%, compared to intakes of less than 238 mg per day. No benefits were observed in women. The findings were published in the Journal of Nutrition.

Being an epidemiological study, the findings do not prove causality, and additional studies, particularly randomized trials, are needed to confirm the findings, said researchers from Japan's National Cancer Center in Tokyo.

Dietary sources of magnesium include green, leafy vegetables, meats, starches, grains, nuts, and milk. Earlier dietary surveys show that many adults do not meet the RDA for magnesium (320 mg per day for women and 420 mg per day for men).

The Japanese researchers recruited 87,117 people with an average age of 57 and followed their histories for about eight years. Dietary intakes were assessed using a food frequency questionnaire. Average intakes of magnesium for men and women were 284 mg and 279 mg per day.

During the course of the study, 689 and 440 cases of colorectal cancer in men and women were documented.
Men with the highest average intakes of magnesium (at least 327 mg per day) were associated with a 52% lower risk of colon, but not rectal, cancer compared to men who consumed the lowest average intakes.
"Increased intake of magnesium-rich foods is recommended if other studies, including randomized controlled trials, confirm our findings," the researchers concluded.
Journal of Nutrition

What Should You Believe About Salt?

2010-03-23T17:06:00.000-07:00

What Should You Believe About Salt?

A high salt intake and high blood pressure (hypertension) have been linked for many years, not only by scientific research but in the minds of many health-conscious people. However, the furor about trans fat and carbs has moved salt way down on the list of our dietary villains. Only a few people (7%, according to one survey) ever bother to check labels for salt anymore.

As concern has faded, people have been eating more salt. Since the early 1980s, U.S. per capita salt intake has risen by about 50%. In large part, this is because Americans have turned increasingly toward takeout and restaurant meals, fast foods, prepared foods, and snacking. Low-sodium foods don’t sell well. Most packaged foods and restaurant meals are salty—not just at McDonald’s, but also elegant meals on white tablecloths. Portion sizes have increased dramatically, along with the prevalence of obesity and high blood pressure. No connection with salt intake, says the Salt Institute, which looks after the interests of this billion-dollar industry. But we think there is.

The U.S. Dietary Guidelines recommend an upper limit of 2,300 milligrams of sodium daily for young people, and no more than 1,500 milligrams for the middle-aged and older, for blacks (who are more prone to hypertension), and for people who already have hypertension. Table salt is actually 40% sodium and 60% chlorine. A teaspoon of salt contains about 2,300 milligrams of sodium, so 1,500 milligrams is only about two-thirds of a teaspoon. However, Americans consume, on average, about 3,400 milligrams of sodium a day, and many eat much more. Health Canada (the Canadian equivalent of the U.S. FDA) is in favor of limiting salt, too; its upper daily limit is also 2,300 milligrams.

The American Medical Association is campaigning to lower Americans’ salt intake; for example, it wants restaurants and food manufacturers to reduce salt levels voluntarily. It also wants the government to reclassify salt as a food additive so it can be regulated. The Salt Institute is fighting this, claiming health authorities are acting without solid evidence.

One thing is clear: A low-salt diet benefits many people with hypertension. But do other people need to cut back on salt?

A few tips

• Always read labels. Buy reduced-sodium products.
• Avoid highly processed foods. Pick a plain turkey breast or pork tenderloin rather than one packaged with a marinade or sauce.
• Beware of canned or packaged soups, broths, and stocks.
• Soy sauce, tamari sauce, and most sauces used in Asian cooking are salt bombs.
• Watch out for canned vegetable juices, usually very salty.
• Drain and rinse canned goods, such as beans, to remove most salt.
• If your food is being prepared to order, ask the server to ask the cook not to add salt.
• Reducing portion sizes also reduces sodium intake.

UC Berkeley Wellness Letter, March 2007

Cactus Shows More Antioxidant Power than Vitamin C

2010-03-20T08:04:00.000-07:00

Scientists in Palermo, Italy claim that cactus pear (Opuntia ficus-indica) fruit consumption decreases oxidative stress in healthy humans. In fact, they found that cactus pear fruit positively affects the body's redox balance (helping maintain a healthy oxidative balance), decreases oxidative damage to lipids and improves antioxidant status in healthy humans.

In a randomized, crossover, double-treatment study, 18 healthy volunteers received either 250 g of fresh cactus fruit pulp or 75 mg of vitamin C twice daily for two weeks. Then after a six-week break, they switched. Their blood was analyzed both before and after each two-week session.

Researchers found that both the cactus pear and vitamin C supplement groups had higher vitamin C and E levels. However, after eating cactus pear fruit, volunteers had more signs of antioxidant effects than the vitamin C group. Researchers weren't sure why vitamin E levels went up since neither cactus pear nor vitamin C supplements are a source of vitamin E.

Scientists concluded that consumption of cactus pear fruit improved oxidative stress in the body. They said that supplementation with vitamin C at a comparable dosage enhanced overall antioxidant defense but did not significantly affect body oxidative stress.

American Journal of Clinical Nutrition

Five Hours a Week Keeps the Weight Off

2010-03-19T08:24:00.000-07:00

For people who embark on weight-loss programs, keeping weight off is even harder than losing it. A new study found that about five hours of exercise per week makes it easier for overweight women who lose weight to keep it off.

Prescription for weight loss

The study, published in the Archives of Internal Medicine, included 201 overweight and obese women from 21 to 45 years old. The women were instructed to limit calories to 1,200 to 1,500 per day, and calories from fat to 20 to30% of total intake. Participants were divided into groups that engaged in four different levels of exercise intensity. Extra support was provided through regular support group meetings and telephone check-in calls with members of the intervention team. They were followed for two years.

The women lost an average of 17.8 pounds (8.1 kg) in the first six months, but only 9.2 pounds (4.2 kg) remained off after two years. Energy expenditure through exercise similarly increased early in the study, but dropped back to near baseline by the end.

It’s the follow-through that counts

The original exercise group assignment had no bearing on how much the women were exercising at the end of the study. When the women were grouped according to actual exercise, those who maintained the highest energy expenditure kept the most weight off. For these women, adding approximately 55 minutes of exercise per day, five days per week, to their regular daily activities was associated with sustained weight loss of 10% or more of their baseline body weight.

The researchers noted two other differences between the women who sustained 10% or greater weight loss and those who didn’t: they completed more telephone calls with the intervention team between months 6 and 24, and they reported sticking to weight-loss eating behaviors, such as self-monitoring of food intake and weight, not eating food from others, eating in only one place, and avoiding nighttime and emotional eating. Having extra support may have helped them stick to their exercise and eating behavior plans more closely.

Tips to keep it off

“This study showed how difficult it is to sustain weight loss of 10% or more of initial body weight, as fewer than 25% of the women in this study met this criterion at 24 months,” concluded lead study author Dr. John Jakicic of the University of Pittsburgh. “Relatively high levels of physical activity appear to contribute to sustained weight loss, and our findings help to clarify the amount of exercise needed for achieving and sustaining this degree of weight loss.”

The results support the recommendations set forth by the US Department of Agriculture in their 2005 Dietary Guidelines for Americans, which states that 60 to 90 minutes of daily moderate-intensity physical activity, in addition to calorie restriction, is needed for sustaining weight loss. Below are some other steps that help keep the weight off:

• Keep a daily food diary that records the amounts and types of foods eaten and the situations in which you eat. Awareness of the circumstances that lead to eating unhealthy foods and overeating provides the opportunity to make changes that encourage better weight-loss eating habits.

• Control portions, especially of fatty and starchy foods. Filling up on low-calorie foods like vegetables and fruits may help.

• Eat slowly—this allows you to recognize fullness before you’ve overeaten.

• Keep an exercise journal that shows your success and challenges in meeting exercise goals.

• Get regular support from a group, and consider enlisting the help of a trainer or weight-management specialist to keep you on track.
By Maureen Williams, ND
Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras.

Soluble Fiber May Benefit IBS Sufferers

2010-03-18T15:01:00.000-07:00

Adding soluble fiber to the diet may improve symptoms associated with irritable bowel syndrome (IBS), but insoluble fiber may worsen the effects, according to a new study.

Sufferers of IBS assigned to receive a soluble fiber supplement (psyllium) experienced a 90-point reduction in the severity of their symptoms, almost double the levels observed in the placebo group.

Reductions of 58 points in the severity of symptoms in the group assigned bran were noted, but this group experienced a high level of early drop-out following a worsening of IBS.

“In this randomized trial in primary care patients with irritable bowel syndrome, psyllium resulted in a significantly greater proportion of patients reporting adequate relief of symptoms compared with placebo supplementation,” researchers wrote in the British Medical Journal.

The precise numbers of people living with IBS in the United States are not known, as many people with mild symptoms do not consult a physician, but it is believed to be between 15 and 30 million.

The long-term condition, from which more women suffer than men, involves abdominal discomfort accompanied by diarrhea or constipation. Although it is not life-threatening and does not lead to other, more serious health conditions, IBS is untreatable. At present, intervention involves management of symptoms.

Led by Dr. C. Bijkerk from the University Medical Center Utrecht in the Netherlands, the researchers recruited 275 people with IBS between the ages of 18 and 65 and randomly assigned them to one of three groups. The first received daily supplements of soluble fiber (10 g psyllium). The second group received insoluble fiber (10 g bran) and the third group received a placebo (10 g rice flour) for three months.

As the name suggests, soluble fibers can dissolve in water and are found in fruits and vegetables. On the other hand, insoluble fibers contain cellulose, hemicellulose and lignin and cannot be dissolved in water and are commonly associated with cereals.

Only 64%, 56% and 56% of the participants of each group finished the study. Of these, the severity of IBS symptoms decreased by 90 points in the psyllium group, compared with 49 and 58 points in the placebo and bran groups, respectively.
British Medical Journal

"A Better You" Your 7 days program to self-improvement

2010-03-17T07:11:00.000-07:00

"A Better You" Your 7 days program to self-improvement

I seem to lost count on how many times I've read and heard of celebrity marriages failing almost left and right. Not that I care (and personally I don't), it seems strange that we often see movie and TV stars as flawless people, living the fairytale life of riches and glamour. I suppose we all have to stop sticking our heads in the clouds and face reality.

There are many ways to lose your sense of self-esteem despite of how trivial it could get. But whatever happens, we should all try not to lose our own sense of self.

So what does it take to be a cut above the rest? Here are some of the things you can think and improve on that should be enough for a week.

1. Know your purpose
Are you wandering through life with little direction - hoping that you'll find happiness, health and prosperity? Identify your life purpose or mission statement and you will have your own unique compass that will lead you to your truth north every time.

This may seem tricky at first when you see yourself to be in a tight or even dead end. But there's always that little loophole to turn things around and you can make a big difference to yourself.

2. Know your values
What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. As you set your goals for 2005 - check your goals against your values. If the goal doesn't align with any of your top five values - you may want to reconsider it or revise it.

The number shouldn't discourage you, instead it should motivate you to do more than you can ever dreamed of.

3. Know your needs
Unmet needs can keep you from living authentically. Take care of yourself. Do you have a need to be acknowledged, to be right, to be in control, to be loved? There are so many people who lived their lives without realizing their dreams and most of them end up being stressed or even depressed for that matter. List your top four needs and get them met before it's too late!

4. Know your passions
You know who you are and what you truly enjoy in life. Obstacles like doubt and lack of enthusiasm will only hinder you, but will not derail your chance to become the person you ought to be. Express yourself and honor the people who has inspired you to become the very person you wanted to be.

5. Live from the inside out
Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind. For most of us city slickers it's hard to even find the peace and quiet we want even in our own home. In my case I often just sit in a dimly lit room and play some classical music. There's sound, yes, but music does soothe the savage beast.

6. Honor your strengths
What are your positive traits? What special talents do you have? List three - if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? Find ways to express your authentic self through your strengths. You can increase your self-confidence when you can share what you know to others.

7. Serve others
When you live authentically, you may find that you develop an interconnected sense of being. When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others -your spirit - your essence. The rewards for sharing your gift with those close to you is indeed rewarding, much more if it were to be the eyes of a stranger who can appreciate what you have done to them.

Self-improvement is indeed one type of work that is worth it. It shouldn't always be within the confines of an office building, or maybe in the four corners of your own room. The difference lies within ourselves and how much we want to change for the better.

BBQ Peanut Butter Chicken

2010-03-16T09:21:00.000-07:00

BBQ Peanut Butter Chicken

Recipe courtesy of Santa Cruz Organic, a proud sponsor of Go Organic! for Earth Day

Preparation facts

Yield: 6 servings

Ingredients

1 cup Santa Cruz Organic® Peanut Butter®

1/4 cup soy sauce

1/4 cup white wine vinegar

1/4 cup Santa Cruz Organic® 100% Lemon Juice

garlic cloves, chopped

1 tsp red pepper flakes

2 tsp ginger, finely chopped

2 1/2 lbs chicken breast, boneless and skinless, cut into 1 1/2 inch strips

Directions

Prepare marinade 2 hours before ready to grill by mixing the ingredients, except the chicken, in a blender until combined.

Marinate the chicken for approximately 2 hours.

Lightly oil medium-hot BBQ grill.

Grill marinated chicken for 6-8 minutes per side.

Nutrition facts

Serving Size 1 serving

Calories 305

Calories from Fat 154 (50%)

% Daily Value*

26%Total Fat 17g

22%Saturated Fat 4.4g

Polyunsaturated Fat 3g

Monounsaturated Fat 5.7g

32%Cholesterol 96mg

19%Sodium 459mg

11%Potassium 384mg

1%Total Carbohydrate 4g

2%Dietary Fiber 0.6g

Sugars 1g

Sugar Alcohols 0g

67%Protein 33g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Health Secrets of Red Wine are Uncovered

2010-03-15T20:59:00.000-07:00

Health Secrets of Red Wine are Uncovered

“Although excessive consumption of ethanol in alcoholic beverages causes multi-organ damage, moderate consumption, particularly of red wine, is protective against all-cause mortality,” according to a study published online in Alcoholism: Clinical and Experimental Research.

New research is uncovering the disease-prevention secrets of a polyphenol called resveratrol, one of the compounds in red wine that seems to improve health. Although the benefits have been touted for years, researchers weren’t sure how polyphenols, and resveratrol in particular, worked in the body.

“The breadth of benefits is remarkable—cancer prevention, protection of the heart and brain from damage, reducing age-related diseases such as inflammation, reversing diabetes and obesity and many more,” said Lindsay Brown, an associate professor of the School of Biomedical Sciences at the University of Queensland in Australia and co-author of the study in Alcoholism: Clinical and Experimental Research.

Brown said scientists are beginning to understand how resveratrol does its work. Possible mechanisms include: High doses of the compound may prevent cancer by increasing the process of apoptosis (programmed cell death). Low doses improve cardiac health by increasing cellular protection and reducing damage. Resveratrol may help remove very reactive oxidants in the body and improve blood supply to cells.

Scientists are also studying how the body absorbs resveratrol into the blood stream, since the compound is largely inactivated in the gut and liver.
Alcoholism: Clinical and Experimental Research

Mediterranean Diet Helps Maintain Lower Blood Pressure

2010-03-15T07:23:00.000-07:00

Following a Mediterranean-style diet, rich in olive oil and fruit and vegetables, may improve vascular health and reduce the risk of hypertension (high blood pressure), according to a new study.

Findings published in the European Journal of Clinical Nutrition report that a diet rich in olive oil and fruit and vegetables was associated with a significant reduction in the incidence of hypertension.

The Mediterranean Diet is rich in cereals, fruits, vegetables, nuts, whole grains, fish and olive oil. Although it is the traditional diet of the Mediterranean region, it has garnered interest all over the world in recent times as a scientific spotlight has been trained on the health benefits it can confer.

For instance, recent research has indicated that the diet may have benefits for arthritis, Alzheimer’s disease, heart health and blood pressure, diabetes, asthma, lung disease and allergies.

Led by Dr. Jorge Nunez-Cordoba from the University of Navarra in Pamplona, Spain, the scientists analyzed data from 8,594 men and women with an average age of 41.1. According to the new data, fruit and vegetables were associated with a reduced risk of hypertension only in people with low olive oil consumption of less than 15 grams per day.

High blood pressure, defined as having a systolic and diastolic blood pressure (BP) greater than 140 and 90 mmHg, is a major risk factor for cardiovascular disease (CVD).

European Journal of Clinical Nutrition

Green Tea May Add Years to Your Lifetime

2010-03-13T06:26:00.000-08:00

Green Tea May Add Years to Your Lifetime

Everyone wants to lead a long and healthy life. Now it appears that green tea can help you achieve your goals. A study completed by a research team from Tohoku University in Sendai, Japan, and published in the Journal of the American Medical Association showed that green tea “reduced mortality due to all causes.”

At the beginning of the study, researchers noted “Green tea polyphenols have been extensively studied as cardiovascular disease and cancer chemopreventive agents in vitro and in animal studies. However, the effects of green tea consumption in humans remains unclear.” So they decided to “investigate the associations between green tea consumption and all-cause and cause-specific mortality.”

Researchers began the Ohsaki National Health Insurance Cohort Study in 1994 among 40,530 Japanese adults aged 40 to 79 years without a history of stroke, coronary heart disease, or cancer. Participants were followed for up to 11 years for all-cause mortality and for up to seven years for cause-specific mortality. Study participants lived in northeastern Japan, where green tea is a popular beverage.

More than 4,000 of the participants died over the total 11 years of follow-up. During the seven years of the study that focused on specific causes, 892 people died from cardiovascular disease and 1,134 from cancer.

Comparing death rates and green tea consumption, the research team found that individuals who drank five or more cups per day had a risk of death from all causes that was 16% lower than people drinking less than one cup per day. Deaths from cardiovascular disease were 26% lower for tea drinkers, compared to those who avoided the beverage. Green tea appeared to have no effect on cancer risk, however in this particular study.

Women fared even better in the study. Women who drank five or more cups of green tea per day had a 31% lower risk of death from heart disease and stroke death compared to women who drank less than a cup a day.

Journal of the American Medical Association 296(10):1255-1265, 2006

Vitamin D Levels Could Play Role in Heart Disease, Diabetes Risk

2010-03-11T07:28:00.000-08:00

Vitamin D Levels Could Play Role in Heart Disease, Diabetes Risk

"High levels of vitamin D among middle-age and elderly populations are associated with a substantial decrease in cardiovascular disease, type 2 diabetes and metabolic syndrome," said Dr. Oscar Franco of the Health Sciences Research Institute in the United Kingdom.

Dr. Franco is a lead author of a systematic review and meta-analysis that looked at the association between blood levels of vitamin D and cardiometabolic disorders, such as cardiovascular disease (CVD), type 2 diabetes and metabolic syndrome.

Twenty-eight studies giving data on 99,745 participants across a variety of ethnic groups including men and women were included in the systematic review and meta-analysis published in the journal Maturitas.

After analyzing the 28 studies researchers found that the highest blood levels of vitamin D were associated with a 33% reduction in the risk of developing CVD, a 55% reduction in the risk of developing type 2 diabetes and a 51% reduction in the risk of developing metabolic syndrome, compared with the lowest blood levels of vitamin D.

"If the relationship proves to be causal, interventions targeting vitamin D deficiency in adult populations could potentially slow the current epidemics of cardiometabolic disorders," wrote the researchers.

By: Maturitas

Niacin Protective against Dementia in Aging

2010-03-10T07:00:00.000-08:00

Niacin Protective against Dementia in Aging

Taking niacin may help protect patients against Alzheimer's Disease and other forms of cognitive decline according to the results of a recent study. A research team followed 3,718 participants in the Chicago Health and Aging Project for six years and tracked their niacin intake and mental status via food frequency questionnaires and testing of cognitive functioning at three-year intervals. The subjects were 65 and older and did not have Alzheimer's Disease when the study began.

Scientists tested a random sample of 815 subjects, 131 of whom had developed Alzheimer's. When the niacin intake of the sample was examined, it was found that subjects who ranked in the top three-fifths of the sample's niacin consumption through supplements and foods had a 70% lower adjusted risk of developing the disease than those in the lowest sample. Even when the vitamin was obtained from food alone, the protective benefit was similar.

Cognitive decline was examined for all of the subjects and niacin was found to slow the process; this association was even stronger when the analysis excluded patients who had cardiovascular disease, low initial cognitive function scores, or less than 12 years of education. Subjects who consumed the most niacin had only 44% of the decline of those with the lowest intake of the vitamin.

J Neurol Neurosurg Psychiatry 75(8):1093-1099, 2004

How To Cure White Patches on Skin

2010-03-09T17:00:00.000-08:00

How To Cure White Patches on Skin
By: Dr. Mital John

White patches affecting millions of population from any races and both sexes. Actually this post is a brief discussion about the skin conditions which causes the white patches on skin, what are the causes of these patches and how these skin conditions can be treated.

The other cause of this is called vitiligo. This is a condition of unknown cause, but is probably an autoimmune condition. The pigment cells in the skin are absent, and so even pale skin shows white patches, and this is much more noticeable in dark skin.

Some causes of white patches on the skin include:

• Vitiligo - causing white patches
• Hypo pigmentation
• Halo nevus - a pale mole with surrounding hypo pigmentation.
• Skin injury - causes a white or pale patch during skin recovery.
• Tania vesicular
• Lichen sclerosis
• Leprosy

Other causes of white patches include deficiency of vitamin B12 which in turn leads to anemia, hyper activity of the thyroid glands, stress either physical or emotional, hereditary reasons and increased exposure to sunrays.

Anti-Leucoderm is herbal oil for the treatment of vitiligo white patches or dysfunctional ties of melanocytes cells that cause depigmentation resulting in loss of skin colors with irregular white, milky white and pink patches. Irregular white patches skin disorder can occur any where on the whole body but following are the common body parts.

How to Remove White Patches: -
• Give your skin 30-minute daily doses of sunlight.
• Unlikely there are not a lot of treatments for Vitiligo, but there are a few things you can do that will help to reduce the clear see of the patches. Avoid using creams, powders and any other cosmetic applications.
• Make sure that your diet contains enough iron. Meat, liver, cereals, beans, lentils and green, leafy vegetables are some of the best sources of iron.
• As far as possible avoid consuming citrus fruits, tamarind, fish, lobsters, crabs and prawns.
• For white patches include consumption of ginger which increases blood circulation, buttermilk and a mixed juice of cucumber and alfalfa.
• Another method would be to soak psoralea and tamarind seeds in water for 3-4 days. Dry them well and grind to form a paste. Apply this paste on the affected area on a daily basis.
• Don't stress yourself too much and learn to relax.
• Creams like Anti-Vitiligo, Corticosteroid, Protopic and Elidel may also help reduce the white paths.

• Keep a positive attitude and always regard yourself in highest esteem. Don't allow people to let you down.
• Pigment transplantations have also been successful.
• Holy basil leaves prove to be beneficial in treating white patches. Consume raw basil leaves or make a decoction out of Holy basil's leaves and stem, along with water.
• If you ever have to experience teasing or ridiculing, ignore it.

Does Aspirin Work for You?

2010-03-08T09:19:00.000-08:00

Millions of people who have hypertension, high blood cholesterol, diabetes, or a family history of premature heart disease—or who have already had a heart attack—have been advised by their doctors to take low-dose aspirin. Just one-quarter adult tablet (81 milligrams, sometimes called a "baby" aspirin) daily reduces the tendency of the blood to clot, thus helping to ward off heart attack and stroke. Some people take half a tablet (162 milligrams) every other day or daily. Aspirin therapy has probably saved thousands of lives. If you are on it, you may have noticed recent headlines and TV news reports claiming that for some people, aspirin doesn’t work. What’s going on here?
As aspirin therapy has become commonplace, scientists have learned more about it. While low-dose aspirin reduces the risk of a first heart attack in middle-aged men by 44%, for example, it is not a cure-all. Some people on aspirin therapy have a heart attack anyway. No one is sure why—but one factor may be that anywhere from 5% to as many as 40% of us do not respond to aspirin as expected. This range is huge, in large part, because it’s difficult to test for aspirin resistance. Various chemicals found in blood or urine may tip off researchers to aspirin resistance, but levels vary confusingly. There’s no evidence that having diabetes or pre-existing kidney or liver disease adversely affects a person’s response to aspirin. Being a woman and being older may increase the risk of aspirin resistance. Smoking may also counteract the anti-clotting effects of aspirin. Nobody on aspirin therapy should be smoking, anyway.

Here are some guesses about why aspirin may fail:

• People may not take their aspirin regularly and faithfully.

• Perhaps, for some people, the low dose is too low. Also, different people may absorb aspirin differently.

• Emotional stress and—it’s hard to believe—exercise may counter aspirin’s beneficial effects in some people. (That doesn’t mean you should stop exercising, though.)

• Other drugs, such as ibuprofen and naproxen, can interfere with aspirin’s anti-clotting effect. (Advil is one brand of ibuprofen; Aleve is a brand of naproxen.)

• People may become resistant over time, or be genetically predisposed not to respond to aspirin.

• The benefits of aspirin, under certain conditions, may not last until the next dose.

What about a test for aspirin resistance?

Any such test would have to be cheap, quick, painless, and easy to interpret. There are some promising tests under study, but so far doctors are not even sure what "normal values" would be. It is known that aspirin-resistant people are at higher risk for heart attacks than others. No one is quite sure why this is true. Doctors are not certain just how useful a test would be—you would probably be advised to continue taking aspirin anyway, perhaps higher doses. There are, of course, other anti-clotting drugs (all far more costly than aspirin) that might be useful if aspirin resis-tance could be reliably identified.

Where this leaves you

• Aspirin does reduce the risk of heart attack and stroke in the great majority of people. There’s solid clinical evidence for this—it is not a theory. Most studies, however, have looked only at men.

• On the other hand, you should not simply begin aspirin therapy on your own. Aspirin can cause serious side effects, such as gastrointestinal bleeding or ulcers. Be sure to talk with a doctor before going on aspirin therapy.

• If you are on aspirin therapy, stick with the program. Take it every day or every other day, as prescribed by your physician. Because it can interfere with aspirin, don’t take ibuprofen or naproxen frequently, or during the few hours before the aspirin. Acetaminophen (such as Tylenol) is okay.

• Even if you could be shown to be aspirin-resistant, your doctor would probably advise you to keep taking it.

• Remember that cardiovascular disease is complex. You need to work in many ways to prevent heart attack and stroke. Aspirin alone will never be enough. Even if you take aspirin, you still need a heart-healthy diet and regular exercise. Don’t smoke. If you are at risk for diabetes, do all that you can to prevent it; if you have diabetes, work with your doctor to keep it under control.

UC Berkeley Wellness Letter, December 2004

Cholesterol: When High is Good

2010-03-07T18:55:00.000-08:00

When it comes to cholesterol, most people think lower is better. But it isn’t so simple. While all the cholesterol you eat is the same, cholesterol in the blood travels in different types of packages. The two basic kinds are LDL (low-density lipoprotein, the "bad" type), which promotes atherosclerosis, and HDL (high-density lipoprotein, the "good" type), which helps protect against this. So while you want to keep your LDL and total cholesterol low, you want to keep your HDL high.

HDL is turning out to be even more cardio-protective than previously thought. Not only does it help remove cholesterol from artery walls, but recent research indicates that it also acts as an antioxidant, reduces inflammation and blood clotting, and helps blood vessels to dilate and stay flexible. Low HDL is a part of the metabolic syndrome, a cluster of conditions that greatly increases the risk of heart disease, stroke, and Type 2 diabetes.

It’s estimated that for every 1 mg/dl increase in HDL, the risk of cardiovascular disease drops by 2 to 3%. Low HDL is now considered as important an indicator of cardiovascular risk as high LDL. In fact, if you’re over 70, HDL may be an even stronger indicator than LDL, according to a study in Circulation in 2005. Women tend to have higher HDL than men, since estrogen raises it. Low HDL for women is thus defined as less than 50 mg/dl (1.3 mmol/L), while for men it is less than 40 mg/dl (1.0 mmol/L). HDL over 60 mg/dl (1.6 mmol/L) is considered protective, even though it adds to your total cholesterol reading. (Note: in the U.S. cholesterol is measured in milligrams per deciliter [mg/dl] of blood; in Canada and most other countries, in millimoles per liter [mmol/L].)

For all these reasons, drug companies have turned their attention to the development of new drugs to raise HDL, having had great success with medication (notably statins) that lowers LDL. Though Pfizer had to halt a major study on a promising HDL booster in December because it actually increased death rates, other drugs are still being tested.

What you can do

Your HDL level depends primarily on your genes. It’s harder to increase HDL than to lower LDL. Unfortunately, some measures modestly.

• Lose weight if you’re overweight. Losing weight by exercising and cutting calories is more likely to help than losing it only by dieting. This is especially important if you carry most of your excess weight in your abdomen (that is, your body is apple-shaped). For every 10 pounds of weight lost, HDL rises 2 mg/dl, on average, according to one analysis.

• Don’t smoke. Smoking lowers HDL by an average of 5 mg/dl. Even secondhand smoke lowers it.

• Consider a drink a day. Alcohol can raise HDL, especially the larger, more beneficial particles. But keep your intake moderate: no more than one drink a day for a woman, two drinks for a man. Alcohol has health risks, so most people shouldn’t start drinking for the potential cardiovascular benefits. In addition, many people with low HDL also have high triglycerides, and alcohol can increase the level of these fats in the blood.

• Limit your intake of starchy or sugary foods, as well as trans fat. Instead, eat more high-fiber foods and healthy fats, such as omega-3s (in fish) and monounsaturates (as in nuts and olive or canola oil), along the lines of a Mediterranean diet. A recent review of 27 studies, published in the American Journal of Cardiology, confirmed that omega-3s can boost HDL. And several studies have shown that various nuts can do so, too.

• Talk to your doctor about medication, if necessary. Several drugs, notably high-dose niacin, boost HDL significantly, and more powerful ones are on the horizon. Statin drugs help maintain HDL or raise it modestly—usually by no more than 5 to 10%. For some people, it may take two drugs to lower LDL and raise HDL sufficiently.

• Avoid dietary supplements that claim to raise HDL. While some studies suggest that arginine, red rice yeast, guggulipid, garlic, and policosonal, for instance, can raise HDL levels, the evidence is mixed, and any effect is likely to be small. Some supplements, such as HDL Booster, contain a variety of such compounds, plus vitamins and minerals. There are no published studies on these formulas, and you have no idea what you’re getting, other than wishful thinking.

And by the way: HDL varies in size, and the larger the particle, the more protective it is. If you are at high risk for heart disease, your doctor may want to measure the size of your HDL as well as LDL particles, though such testing is not routinely used.

UC Berkeley Wellness Letter, February 2007

Socializing to Continue Healthy Aging

2010-03-06T14:55:00.000-08:00

Socializing to Continue Healthy Aging

It is always a good thing to have friends, which you can socialize with. There are so many good things about being around people. It is difficult living alone without someone there to lend you an ear when needed. Unfortunately, we live in a world filled with consume souls, which rarely take the time to share and listen to others. Still, you can find someone in the billions of people in the world who will listen. When you are alone you, feel lonely. At this time your body and mind endures unwarranted stress from lack of socialization. Experts tell us all the time to get out and enjoy life, since withering away, locked behind the walls of your home will affect your health.

What problems can non-socializing cause?

Non-socialization can affect your mind and body. Usually a person who refuses to socialize will sit around dawdling in self-pity. The mind starts to stress out, which leads to depression. While you may enjoy being alone away from stressful relationships, you need balance since sometimes you need company. You need to be active so you stay healthy you need to socialize with people like you need the sunshine. With out socialism you will feel tried and sick all the time.

Why is socializing good for me?

Socializing is good for you, since it gets you out to meet other people. As well, you keep active, which great for building and strengthening the bones, joints and muscles. Studies were conducted with proven results stating that those who stay active can live to healthy aging.

What can I do to meet more people?

There are many ways to meet people. You can visit your local stores and meet new people. Taking a walk is a great way to say hi to passer-bys. You never know you might find a friend for life. Maybe you would like to go to a local church. Church is a great way to meet people. Perhaps you can get involved with church groups and join in group activities. Give your time to a local shelter for people in need that would be a wonderful way to meet people. Maybe at your place of place of employment, you can become familiar with one of your fellow workers. Getting out to enjoy the world is a great way to live a healthy aging life. If you just sit home, you are waiting for something to happen. You are missing all the things the world has to offer you.
When you sit home, alone your health will slowly fade away. At what time your health diminishes you will feel sickly. You have to get out and enjoy life this way you will stay healthier and enjoy life to the fullest. Staying active will make you happy and you will have more of a healthier life.

One thing you want to keep in mind, as you age your bodily functions start to change. You will notice these changes.
One of the first things that start to decline is the musculoskeletal system. This system is designed to give you strength and energy. When this system starts to degenerate, you have less time to spend in the world. To keep the system healthy one must exercise, eat right and socialize.

When you socialize, activities will follow. As you see socialism provides you a means to carry forward in life without weakening the musculoskeletal system, more than aging alone will cause it to degenerate.
You have options. On this note, take action now to live your healthy aging life with success following your every path.

Is Exercise a Natural Sleep Aid for Seniors?

2010-03-05T07:35:00.000-08:00

Is Exercise a Natural Sleep Aid for Seniors?

There are a number of reasons why exercise, particularly if performed at the right time of day, is considered the most positive sleep aid for seniors. None, however, are more significant than the fact that exercise is a completely natural form of aid. But before discussing why exercise is such a great sleep aid, it is important to examine both the definition of insomnia and the reasons that people suffer from this affliction.

At its basic level, insomnia is defined as a difficulty to either fall or stay asleep, or to experience sleep that seems inadequate or fails to produce the refreshing feeling that sleep normally provides, despite the length of time spent sleeping. Insomnia is not considered a disease, rather it is a symptom that is thought to have numerous, quite different causes. Of the types of things that can lead to patterns of insomnia, physicians note that physical disorders, drinking large amounts of alcohol in the evening, emotional problems, and stress are at the forefront. Research has also shown that sometimes the failure to sleep soundly is simply due to a lack of fatigue.

It is important to note that difficulty falling asleep is common among all age groups, from the very young to the elderly. Data indicates that about 10% of adults have chronic, or regular bouts of insomnia, while about 50% experience insomnia when in fact they are not

Because exercise effects the body is so many positive ways, it is clearly the most natural option for helping address sleep related issues. Regular exercise will first of all help tire the body physically, ensuring a natural form of fatigue that the body will address with a need to get appropriate rest. The only negative research on physical exercise is that spending time late in the evening can often stimulate the heart and brain too much just prior to the time that people are looking to head to be. Such exercise has been known to actually keep people awake.

Perhaps the greatest impact from physical exercise on the bodies sleep patterns is the effect working out can have on a person’s emotional state. Because stress and worry are often the key impediments to sleep, efforts to reduce such stress are critical to eliminate the symptoms that are at the root cause of insomnia. Activity is shown to improve a person’s self-confidence and sense of well being, thereby helping improve a person’s overall mood and attitude about life. The natural endorphins that are produced when we exercise help us feel better emotionally and actually reduce feelings of sadness and depression. Therefore people who exercise regularly sleep better. Their positive emotional state helps them fall asleep more quickly, while their body fatigue level allows them to sleep more deeply and awake less often during the night.

Yet one other way that people who work out regularly bring to the reduction of insomnia is the notion of schedules. People who take their exercise seriously will build it into their daily regiment, ensuring that time is available for this important task. These people also realize that it is important to develop a sleep routine that includes regular bed time hours as well as regular morning routines. By following a regular sleep schedule and getting up at the same time each morning, even if it is a weekends, your body will respond by developing regular sleep habits. Because total nighttime sleeping time tends to decrease with age, older people may sleep better if they go to bed later, get up earlier, or nap less during the day.

Older people experiencing age-related sleep issues are likely to find more long-lasting relief through the use of regular exercise than they ever will by using drug-related sleep aids.

The Importance of the 12 B Vitamin

2010-03-04T06:11:00.000-08:00

The Importance of the 12 B Vitamin

The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body.

The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly.

Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b.

If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b.

Sex and the Baby Boomers

2010-03-03T07:55:00.000-08:00

Sex and the Baby Boomers

The number of men and women continuing to have sexual intercourse into old age had increased from 52 per cent to 68 per cent among married men and 38 per cent to 56 per cent among married women.
With the passage of time, pensioners are no longer inhibited about admitting their continuing desire to get between the sheets.

The perception that sexual desire abates with age is wrong. Indeed, the post-50 phase is the golden age for couples, since their kids have grown up and their social responsibilities are over. Viagra is reviving bedroom lives, and often it is the women who push their husbands to consult a sexologist.

What part has the post-liberalisation media, with its near-obsession with sex, played in the Great Awakening? Psychologist Anjali Chhabria believes it is a definite influence. "The openness with which the print and electronic media discuss sexual issues has encouraged senior citizens to look after themselves and their personal life," she says. "The healthy and happy old age concept has caught on, and senior citizens are increasingly seeking solutions to their sexual problems. I am not saying the earlier sense of shame has gone away totally. But it has certainly lessened, and sex is no longer taboo for senior citizens."

Many senior citizens have active sex lives into their 80s.
Behaviors and problems among older adults in the United States has found that most people ages 57 to 85 think of sexuality as an important part of life and that the frequency of sexual activity, for those who are active, declines only slightly from the 50s to the early 70s.

Sexuality is an important part of a healthy and engaged life at older ages for both women and men.

ARTHRITIC BASICS

2010-03-02T06:33:00.000-08:00

ARTHRITIC BASICS

Arthritis signals people in a variety of ways. Joints might crack suddenly, like knees upon standing. Other joints may be stiff and creak. Maybe pain occurs, like when trying to open a jar. What’s it all about? Let’s look at the basics and learn more.

Arthritis actually means “joint inflammation” and has over 100 related conditions or type / forms of disease. Left untreated, it can advance, resulting in joint damage that cannot be undone or reversed. So early detection and treatment are important.

The two most common types of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA). Although both have similar symptoms, both happen for different reasons. When joints are overused and misused, the results can be OA. What happens is that the cushioning cartilage that protects the joint breaks down, resulting in the bones rubbing together. This generally happens in the knees, but can be found in the hips, spine and hands often, too. And only in later stages will a person most often feel pain, after quite a bit of cartilage is lost.

The second type, RA, refers to the body’s immune system attacking joint tissue. Still not fully understood in the medical community, this condition most often starts in a person’s hands, wrists and feet. Then it advances to shoulders, elbows and hips.

Similar symptoms include pain, stiffness, fatigue, weakness, slight fever and inflamed tissue lumps under the skin. And both OA and RA generally develop symmetrically, i.e. affecting the same joints on both the left and right sides of the body.

A difference in OA and RA to note is with swelling. With RA, people report “soft and squishy” swelling. While with OA, people report “hard and bony” swelling.

Another difference is that a person is more likely to develop RA if a sibling or parent had it. While a person with a history of joint damage, either an injury or chronic strain, runs a higher risk for developing OA.

There is no specific age for arthritis sufferers. While it can affect every age group, it seems to focus on those over 45 years of age.

And while neither gender is immune, a reported 74 percent of OA cases (or just over 15 million) occur with women and a slightly lower percentage of RA cases occur with women.

People with excess weight tend to develop OA, especially in the knees when reaching over 45 years of age. However, losing weight can turn the odds around almost by half. Regular activity combined with exercise also reduces risk, strengthening joint muscles and reducing joint wear.

Although there are no cure-alls for arthritis, there are a variety of pain relief treatment strategies. Aside from medications, remedies, replacement alternatives and other helpful treatment options and alternatives, the four main arthritis relief aids are gentle exercise, good nutrition, a positive attitude and rest. And each will be discussed further in subsequent sections, because education can play a huge role to dispel “old wives tales” and myths that “nothing can be done about arthritis.” Notable is that today, only a small percentage of those afflicted with arthritis become crippled. And most never need canes, wheelchairs, or other ambulatory devices.
Also note if you suspect you may have arthritis, it is advisable to seek medical advice. Because healthcare providers can help to determine if the symptoms are not something else like a virus or tendonitis or other similar problem that cold potentially worsen if left untreated.

Staying Fit and Healthy Aging

2010-03-01T07:19:00.000-08:00

Staying Fit and Healthy Aging

The aging process starts from the day we are born. A person may not realize it but we need to work on staying fit and healthy everyday. In the end, you’ll feel and look younger all during the aging progression.

There are many things you can do to stay healthy and feel good. Watch your diet and continue activities throughout the course of your life. Your diet has a lot to do with aging and health. Your diet contains vitamins, minerals and other nutrients you need to stay healthy.

If your over weight try getting yourself into an exercise program. Walking is a great program to get involved. Start out walking gradually and work your way up to 12 to 15 miles by walking two or 3 times a week. Walking brings up the heart rate making it do its work. You can loosen the tight and stiffness in your legs and besides loosing weight with diet it will help to tone your muscles. Combined weight lifting with your walk agenda but don’t over work, yourself because it will make your muscles sore. Along with your new walking and weightlifting program trim down your diet and take supplements to make up for the vitamins you are cutting out. Exercising will burn up some of your vitamins too so make sure you take enough but not too much of the supplements. If you are not sure about the amount to take, consult you physician.

As you build new activities, you will be meeting people and that always gives you something new to talk about to help keep the depression away. You will need encouragement and support throughout your goal to stay healthy. Seek support from family, friends, or people with the same goals.

As we grow older high cholesterol becomes a health issue with most of us. Your new walking program is a good start to lowering your levels. 2 miles a day, 3 times a week will help you to lower your cholesterol by helping you lose the excess weight you’ve put on in the last couple of years. If walking doesn’t seem to be helping to level out your cholesterol, try eating seven nuts. The combination of both will sometimes bring it to a balance. Be sure your doctor knows what your doing as these things continue. Grease is good in nuts and olive oil to help lower the blood pressure and blood sugar as well. Try changing your diet and eat more whole grain foods while you cut back on the meat you love so much. Instead of using, spreadable fats use olive oil and canola margarine. As a snack…sneak in those nuts:

Has your blood pressure gone up in your older years? Try adding three servings of low-fat dairy products to you diet. Calcium, magnesium and potassium are good to help lower that blood pressure.

Cancer is always a threat to us young or old so we need to start early on trying to help prevent it. Vitamin D is a good vitamin to take along with getting 10-15 minutes a week of sun with no sunscreen on. Watching your diet and taking vitamins, helps reduce the risks of getting colon, breast, or ovarian cancer.

Ovarian cancer for women is very common, yet women have the power to lower their risks. Green and black tea 2 times a day or even eating an apple or grapefruit will help. Anything that is high in antioxidants is good.

Mixing your foods to cover everything daily is a good idea so you don’t get bored eating the same things all the time. Mixing up what you eat in a recipe or on your plate the nuts, maybe some black-eyed peas, whole grain wheat bread or cereal and add a little peanut butter on that bread.

Changing your foods that you eat may not stop you from getting cancer but it is known to lower the risk and help prevent it. Remember your not a doctor so be sure to have regular check ups.

Back Pain and Considerations

2010-02-28T15:46:00.000-08:00

Back Pain and Considerations

When back pain occurs, the process of consideration must start. Back pain can emerge from various causes, yet when the pain is severe, one should seek medical advice immediately. When injuries occur and the back delivers messages that signal us that a problem exists, one must also seek medical advice. Injuries often cause neurological conditions.

When to visit your doctor:

If you are in an accident or fall and cause injury, seek medical assistance instantly. Delaying the problem can lead to further complications. If you lift a heavy object and your back starts to ache, seek help. If the muscles in your legs cannot provide you support and stability to stand erect on your toes, seek help. If slapping of your feet start when you begin walking, you will need medical support also. At the lower trunk, legs, and back, if you feel weakness, tingling, or numbness you will need medical assistance. During sleep hours if your back gives you problems, you endure fevers, and if you experience chills, seek help. If you loose control of your bladder and bowels, medical treatment is needed.

If you notice pain traveling down your arm or leg, in addition to back pain, seek help. If you notice joint pain or swelling in all areas, including the back seek help. If you have back pain and perform home treatment, such as bed rest and taking over-the-counter meds, seek help.

If you feel pain in the back, which you believe is not an emergency; you should rest your back. When pain starts from common activates, it is often because you have over-exerted the joints, muscles, etc. When treating the problem at home, rest in a comfortable position. Lie on your back and place a pillow under your knees. You can also try resting on your back while placing your feet on your couch or chair. The knees should bend at a 90-degree angle. Roll a towel up and situated it so that it supports your neck.

Whatever method you choose and if it is right for you, allow your back to rest until the pain vanishes. If the pain continues however, seek medical assistance. Sometimes you have to rest the back a few days before it ceases aching. Ultimately, you can visit a massage therapist, chiropractor, or someone who performs acupuncture to seek help. In fact, many doctors and mental health experts are incorporated acupuncture into their treatment plans. The process includes needles, which treats the disorder by inserting the injections into the skin at points believed to cause the pain. Acupuncture originated in China, which blocked flow of energy is believed to create pain.

When you rest the back, make sure that you lay on a firm surface, especially if you are resting for a day or so. If you lie on soft mattresses for a length of time, it could cause problems to the muscles that support the back. During the wake hours, you want to continue lying on your back, rather than sitting up to read a book. You can continue the treatment at home by moving around every couple of hours. You want to focus on balancing the body when walking around and use hard surfaces to support your weight.

When you lie back down to rest, make sure you move gradually in position. If you have a back mattress at home, lie on the mattress and allow the heat and vibration motions comfort your aching back.

How to lie in bed properly:
Whichever side your pain is, sit on the edge of your bed and lower the head, so that it balances with your trunk. Raise the legs and slowly turn over onto your back. Use your arms to erect from bed rest.

Image from MCS-INT.NET

Healthy Aging Means to Take Care of You

2010-02-28T13:52:00.001-08:00

The aging process is going by each and everyday of our lives. Stopping the clock is impossible so we all need to stay healthy and take care of ourselves. There is no way you can turn around the process, as we grow older so except it and take care.

Start working now to take care of yourself as you age. Taking care of yourself now will help slow down those aging diseases. A person can do many things, as they get older to take care of their health.

You can start out by taking your multivitamins and all other prescriptions your health care provider has prescribed to you. Taking vitamins is as important as anything else you can do is. Vitamins will provide your body with repair tools. Vitamins will lessen the dangers and the risk of you getting some of the chronic diseases that you can acquire as you age. Diet alone doesn’t normally give a person all the vitamins that they need. In fact, experts show that millions of people in the world suffer malnutrition despite the fact that they eat three healthy meals per day. People are known to eat too much fast food, go on fads or quick weight diets that harm the body. This builds stress, which causes loss of vitamins.

Maybe you’re a person who eats many processed foods because of your busy life style and there is just no time to cook the right meals. You could be one that stops off at a fast food place to eat three or four times a week before going to work or home from work because you are just to tired to fix supper. Remember eating all that fast food isn’t good for the digestive system and all that fat from them fries isn’t good. Take time to fix a meal and sit down to enjoy it; doing this will cut down on the calorie intake and it helps to relieve stress because your doing something good for you and or your family.

Stop worrying about everyone else; take time out for you. Stress is bad for your heart, which affects your blood pressure, nervous system, and is hard in general on your body. Stress can cause many things, even causing a person to become obese. The world is turning at such a fast pace these days that there is never time to take care of us, so start now.

Try doing a little exercise to stay healthy as you age. Every little bit of exercise you do is better than not any at all. An average person should exercise at least 3 times a week for 30 minutes. A person has many options when it comes to exercise. Walking is a great exercise, since it helps you keep those muscles more flexibly and stronger.

How happiness makes you live a longer life:
Happiness is another way to stay healthy as you age. If you are not happy find out why and turn it around so you will be. Being happy and being with friends is always a good way to keep the stress away to. Don’t let yourself get depressed and down; it will make your aging come upon you sooner than you want and it can cause you to be a very sick person. Depression is a sickness and you want to stay away from all that.

Again, there is no way you can stop from aging so stay in good health and slow it down. Keep yourself happy, do those exercises and take those vitamins. Staying active helps keeps the stress down, keep you stronger and you’ll feel better for doing it.

Cajun Chicken Wings

2010-01-31T16:25:00.000-08:00

Cajun Chicken Wings

12 Chicken wings -- tips removed
5 Bay leaves -- crumbled into bits
3/4 teaspoon Caraway seeds
1/2 To 3/4 tsp. cayenne pepper
3/4 teaspoon Ground cumin
3/4 teaspoon Ground coriander
4 Garlic cloves -- finely

1 1/2 teaspoons Dry mustard
2 teaspoons Paprika -- preferably

3/4 teaspoon Dried thyme leaves
1/2 teaspoon Salt
2 tablespoons Brandy
2 tablespoons Fresh lemon or lime juice

Defat the chicken wings by cooking them in boiling water for 10 minutes.
Drain and set aside to cool. Preheat oven to 375 degrees. Using a large
mortar and pestle, grind together the bay leaf bits, caraway seeds,
cayenne pepper, coriander, cumin, garlic, mustard, paprika, thyme and salt
for about 10 minutes. Add the brandy and lemon or lime juice to the
pulverized herbs and stir into a thick paste. With a pastry brush, cover
both sides of each wing with the herb paste. When no more remains in the
mortar, squeeze the last few drops from the brush. Arrange the chicken
wings on a baking sheet. Bake until the skin turns deep brown and is quite
crisp approximately 30 minutes. Takes about an hour to prepare.

Beauty And Fitness

2010-01-31T12:21:00.000-08:00

Beauty and Fitness

Health is wealth. By being physically fit, it can make a person look lean both inside and out.

There is a lot a person can do such jogging or walking in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death. It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.

A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

· Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

· Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.

· Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

· Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

· For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

· Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

Zucchini Quiche Recipe

2010-01-31T12:10:00.000-08:00

Bread Crust Zucchini Quiche

Prep Time: approx. 20 Minutes
Cook Time: approx. 30 Minutes

This is a quick and easy quiche that is low in fat and very tasty.

Ingredients
3 slices whole wheat bread
1 tablespoon butter, softened
2 cups sliced zucchini
1 large tomato, chopped
1 teaspoon dried oregano
2 tablespoons whole wheat flour
1 cup low-fat cottage cheese
2 eggs, beaten
3/4 cup nonfat plain yogurt
1/3 cup grated Parmesan cheese

Directions
1 Preheat oven to 375 degrees F (190 degrees C). Cut bread slices in half
diagonally and arrange around edge of 9-inch pie plate.

2 In a medium skillet, melt butter or margarine and saute zucchini until tender,
about 3-5 minutes. Add tomatoes and oregano and saute Cook for 3 minutes.

3 Stir in flour and spoon mixture into center of bread-lined pie plate.

4 In a separate bowl, mix together cottage cheese, eggs, yogurt, and half of cheese.
Spoon this mixture over vegetables and sprinkle with remaining cheese.

5 Bake for 30 minutes or until firm in center. Serve.

Nutrition at a glance
Servings Per Recipe: 6 amount per serving
Calories 174
Protein 14g
Total Fat 7g
Sodium 398mg
Cholesterol 84mg
Carbohydrates 15g
Fiber 2g

5 Days to Inner Peace

2010-01-31T12:03:00.000-08:00

In order to be self-confident, eventually you are going to have to silence the critics inside your mind. Sometimes they sound like mom or dad, sometimes like an old teacher or a respected friend. You’ve got to train yourself to see the truth. Those aren’t really the voices of your loved (or not so loved) ones. You control what they say, and what you hear.

Day One: Face Yourself
Go ahead and face yourself, once and for all. Look in the mirror. What expression do you see staring back at you? A happy one? A sad one? Suspicious? Angry? If you’ve got something nasty to say, get it off your chest now. Then let it go. You’ve chosen the path of self-support, so the criticisms – for right now – don’t matter anymore.

Day Two: Exercise Your Ego
Look you in the mirror again, only this time, be prepared to turn your words around. Remember the old saying in school? Three put-ups for one put-down? Put that into effect in your bathroom. Every negative thing you said yesterday needs to be refuted, replaced and erased by three good things you see in yourself.
And yes, you do have to say them out loud. We want you to remember what compliments sound like. We want you to differentiate between the honest comments spoken aloud, and the negative inner dialogue that holds you back out of fear.

Day Three: Keep the Music Alive
Sometimes, what’s inside your head can drown out all the good in the world. Train yourself to do the opposite. Listen to some of your favorite songs, and play them in your head whenever those negative voices kick in. If you’re angry, play an intense song in your head. Prong. Pink Floyd. Napalm Death. If you’re sad, a little Dave Matthews Band may do the trick.
Force yourself to think in emotions versus words, because too often the words we choose don’t really talk about how we feel. They avoid feeling out of the fear of pain and skip straight to criticism.
Criticism robs us of self-confidence. Pain helps us see who we really are.

Day Four: Laughing Out Loud
Your negative dialogue starts to panic. It’s being replaced. What will you do to hold yourself back? It’s truly amazing how far our subconscious will go to prevent improvement just to avoid the risks that come with change.
Sometimes this results in an all around foul mood. A funk that keeps you indoors, out of the sun, away from friends, and hunkered down at home. That on its own can sabotage a number of goals, which in turn leads to failure and self-doubt.
What can we do to change that? It’s as simple as flicking on the TV, or running out to see a funny movie. Comedies, comic strips, joke books – they all make us laugh. And laughter is undeniably the best medicine for an ailing soul.

Day Five: Be Receptive to Compliments
If any, the midpoint will be the hardest piece of the puzzle to accept. You’ve found ways of dealing with the negative voices from outside your own head. An effective way to engage in positive inner dialogue however is to daydream, and create separate positive voices. Once you force their voices, it’s easier for them to talk on their own.

So who do you begin with? And how do you go about this without feeling so ridiculous?
If you pay attention from day to day, you will find many people paying you compliments you didn’t notice before. “Thank you,” by itself can boost your self-esteem. Catch hold of these and replay them throughout the day in your mind. A particularly beautiful young lady, or attractive gentleman may become a life-long friend … inside your head.

As time goes on you can add to the cast of characters. Just as parents, friends, and teachers can take up negative space in your brain, so can they fill it with loving support. Remember, the words aren’t being said by anyone else. The choice is yours.