Health Blog

Landmark Child Nutrition Improvements to Become Law

2010-12-03T04:10:00.001-05:00

Landmark Child Nutrition Improvements to Become Law: "Landmark Child Nutrition Improvements to Become Law"

(Via Center for Science In The Public Interest.)

7 Ways To Impress Your College Professor

2010-02-22T01:24:00.001-05:00

7 Ways To Impress Your College Professor: "

This is a guest post by Liz Cutten, who helps run FindCollegeCards, a college student blog that helps students learn about everything college.

All college professors are different, but what you’re going to find out is that all of them are human, and many of them are going to be impressed by the same things. I went to college over 6 years, and what I had found out is that most professors will honestly look at the good students in a different way, compared to those that are bad.

Now, I know when you read the title, you’re probably thinking, ‘I don’t want to be suck up!’, and that’s fine. I’m not writing this to show you how to brown nose, or suck up to your teacher. Instead, this is a way to show self respect to your teacher, and be on their good side, rather than the bad side. Trust me, teachers will grade differently on those who respect them more. They won’t come out and say this, but if you know someone that has taught in the past, or present, they may tell you this when they have drank one too many.

Always show up on time

This is a no-brainer. When your class starts at 8AM, show up at that time. If you show up late, not only are you disrupting the class, you’re ticking everyone off. It’s really not that hard to show up on time. Get on a schedule, and stick with it. With today’s world of technology, you should know about traffic, the weather, and everything else ahead of time that’s going to hold you back.

Show up to class

A professor hates a person that shows up only 50% of the time. The person that always skips is the one that’s going to always ask the dumb questions. Unless you’re sick, don’t skip out. In college, you’re paying for your classes, so there’s no reason on why you should skip out.

Turn off all electronics

Yes, I know we all have iPods, Phones, Laptops, and more. You can bring these to class, but for the love of god, TURN THEM OFF! I don’t know how many times I’ve been in class where I’ve heard the cell phones go off.

Be patient

Your teacher is more than likely willing to help, but what you have to understand is that they can’t help you 24/7. If you have a question at 2:30AM, you can’t just shoot an e-mail, and expect the answer back within a few minutes. Cut your teacher some slack, and don’t harass them. They will more than likely get to your question sooner, or later.

Follow directions

It sounds stupid, but many people can’t even do this. Your teacher is always going to set rules, and have direction for assignments. As long as you follow them, you’re going to be good as gold. You don’t have to be the rebel out there that’s going to break all the rules, because you’re not going to prove anything by doing this.

Do your work

Homework is given out for a reason, and the same goes with your reading assignments. Always make sure that you’re keeping up with the class. If you can’t accomplish this one, you’re going to find that you’re going to slide fast. Trust me, a teacher can always spot someone that doesn’t know what he/she is doing.

Be respectful

Treat your teacher with respect. Raise your hand to answer questions, be polite to your fellow classmates, and ask your questions that don’t relate to anything after class. As long as you show respect toward your professor, he/she will show it back to you.

It never hurts to be respectful to your professor. By impressing them, you’re going to find that you’re going to have an advantage of those that don’t. What does this mean? With some teachers, it may mean nothing, and while with others, it may mean a grade higher, when grading essays, etc.

(Via So You Want To Teach?.)

10 Health Benefits of Apples

2010-02-11T07:54:00.001-05:00

10 Health Benefits of Apples: "

Cancer: Apples can possibly help in the fight against cancer, at least by helping to lower your own risks of cancer. How? Apples contain quercetin, an anti-oxidant, that helps to prevent cell damage in the body that can lead to cancer. So having an apple a day can’t hurt.

Asthma: A couple of studies provide evidence that apples help to combat asthma and its symptoms. One study suggested that women who eat apples during pregnancy are less likely to have babies who suffer from asthma. Another study suggested that drinking apple juice at least a couple of times a month helped children with breathing problems brought about by asthma.

Constipation: Apples have lots of natural fiber, especially in their skins. This fiber helps with constipation problems by keeping the digestive tract running smooth.

Heart disease: Pectin is a soluble fiber found in apples, and pectin has been shown to help with a whole slew of problems that can bring about heart disease. Pectin builds up in the digestive tract, helping to lower cholesterol levels and decreasing the risks of heart attack and stroke.

Alzheimers: No, apples can’t cure Alzheimers, but one study has shown that the natural chemicals and vitams in apples help to protect the brain from neurodegenerative diseases such as Alzheimers, possibly even Parkinsons disease.

Teeth: Yes, apples are good for your teeth and gums. The natural acidic properties of apples help to keep the teeth clean and your breath smelling better. The sturdiness of apples also helps to strengthen teeth and gums, allowing for a brighter smile.

Skin: Apples are even good for your skin, fighting bad UV rays, keeping the skin clean and fresh and young looking. It’s the elastin and collagen in apples that are best for the skin, and the two types of apples with the most of these properties are Granny Smith and Red Delicious. Eating apples is good for the skin, but for a more direct approach you can make your own apple sauce or apple face mask at home and apply it to your skin. To do this, chop and smash apples into a sauce, then add some honey and oatmeal.

Sunburn: Since apples are good for the skin, it’s natural they also are good for dealing with the pains of sunburn. Smash some apple pulp, mix in just a little glycerine, then apply it to the skin for at least fifteen minutes. Wash away with cold water. This will help to sooth your burnt skin.

Blood sugar: This one is especially good to know for diabetics. If your blood sugar gets low and you’re starting to feel bad, grab an apple and start chomping. The natural sugars in apples help to regular blood sugar levels.

Weight loss: Apples taste good. And they’re made up of 80 percent water. What better treat for helping to lose weight? Apples also have plenty of fiber, are low in calories, and have next to no natural sodium or fat. You can’t beat that for a diet food!

Other health links

10 Health Benefits of Tomatoes

10 Health Benefits of Green Tea

10 Foods to Avoid Feeding a Baby

(Via HealthMad.)

The Health Risks of Energy Shot Drinks

2010-02-09T07:07:00.001-05:00

The Health Risks of Energy Shot Drinks: "

They’re one of the fastest growing beverages in the drink market. Energy drink shots are a way to get a blast of caffeine in a quick, concentrated form. College kids are using them to get extra energy to stay up late cramming for exams. More disturbingly, some students are chugging them down with alcohol to offset the sleepiness that comes with drinking. There’s so much concern about the safety of energy shot drinks that some German health authorities are calling for them to be banned.

What’s in Energy Shot Drinks?

Energy drink shots such as Five Hour Energy contain concentrated amounts of caffeine, taurine, amino acids, and B vitamins to increase energy levels and prevent fatigue. Some also contain green tea extract and guarana. Unlike energy drinks that come in sixteen ounce cans, the ingredients in energy shot drinks are mixed with only two ounces of liquid - providing lots of energy bang for the buck - along with lots of potential side effects.

How Much Caffeine?

These two ounce drinks contain up to 200 milligrams of caffeine and 1,000 milligrams of taurine. Taurine is added to some energy shot drinks to offset the effects of drinking alcohol on the liver - so users can more easily combine them with alcohol. The amount of B vitamins in some of these drinks is so high that the niacin they contain causes a flushing reaction in some people.

Obviously, this isn’t the healthiest beverage choice - particularly if you combine it with alcohol. Although the levels of caffeine in energy drink shots is no more than that found in a cup of coffee, a person can easily consume too much when it’s in a concentrated form - especially if they lose track of how much they’re drinking by combining them with alcohol. '

What are the Risks of Energy Shot Drinks?

The side effects such as nervousness, mood changes, and insomnia increase with each drink shot as does the risk of more serious problems such as an irregular heart rhythm and elevations in blood pressure. Gaurana is another energy drink stimulant that contains caffeine - up to three times the amount found in coffee. At high doses it can cause irregular heart rhythms, nausea, abdominal spasms, and blood pressure elevations.

Energy Drink Shots: Look for Other Alternatives

Energy drink shots aren’t a smart drink choice for anyone - particularly if they’re combined with alcohol. People who are pregnant, have high blood pressure, or heart disease may be especially susceptible to their effects. The high levels of B vitamins in some of these drinks could also be a problem. Too much B6 over long periods of time can cause nerve damage. Guarana can also interact with some medications. Do your teens a favor and tell them to sip green tea instead.

(Via HealthMad.)

The Nutritional Horrors of Eating Cheesecake Factory Carrot Cake

2010-02-06T04:16:00.001-05:00

The Nutritional Horrors of Eating Cheesecake Factory Carrot Cake: "

There are unhealthy desserts - and then there are REALLY unhealthy desserts. Some of the worst offenders pack in enough calories to fuel a body for an entire day. Such is the case with the ultimate indulgence - Cheesecake Factory carrot cake. Find out why you’ll want to skip this dessert - or settle for a cappuccino - the next time you visit the Cheesecake Factory.

Many people are fooled by carrot cake. After all, how bad could a dessert made with carrots be? Pretty bad if they make it at the Cheesecake Factory. It may be pleasant to look at and pleasing to the taste buds, this is one bad boy when it comes to health - carrots or no carrots.

To start with, Cheesecake Factory carrot cake has a total of 1510 calories and 84 grams of fat. This is more fat and calories than some people need in an entire day. To put it in perspective, you’ll have to walk almost seven hours or jog almost three to burn off this many calories - and it’s doubtful you’re going to feel like doing it after you’ve finished the last bite of this waistline destroyer.

Does Cheesecake Factory carrot cake have any redeeming value? If you can look past the 179 grams of carbs and 129 grams of sugar; you’ll find 200 milligrams of calcium, 18 grams of protein, 6 grams of fiber and a little vitamin A from the carrots. This hardly makes up for the micelles of fat that are floating around in your bloodstream patiently waiting to lodge in your coronary arteries after eating this monstrosity. The only upside is you may not feel like eating dessert for a week.

Actually most of the desserts at the Cheesecake Factory are no better. This is a place people go to indulge. At one time they offered a low carb cheesecake that boasted only 6 grams of carbs, but it hardly made up for the 610 calories and 57 grams of fat hidden within its layers of cream cheese and sugar. Even the salads at Cheesecake Factory are off the charts with the Chinese Chicken Salad boasting close to 1600 calories. Who really wants to swim two-and-a-half hours after eating a salad?

The bottom line? Even if you feel like indulging, don’t order the Cheesecake Factory carrot cake. If you do, be sure to bring along your running shoes. Believe me - you’re going to need them.

(Via HealthMad.)

College Students and Fast Food: How Bad is The Problem?

2010-01-16T12:20:00.001-05:00

College Students and Fast Food: How Bad is The Problem?: "

When you send your older children off to college, you hope they’ll make good grades and have healthy eating habits. Unfortunately, this may not be the case - at least as far as the eating habits go. According to a new study carried out at the University of Leicester, college student college student food choices may leave much to be desired from a health perspective - and it could set them up for future health problems later.

College Student Eating Habits: What the Study Showed

After doing an extensive survey of college student eating habits, researchers found that what’s for dinner on most college campuses is fast food. This is particularly true among male college students who usually chose a quick meal at a fast food restaurant over preparing something in their apartment or dorm room. Although female college students were also found to be frequent fast food consumers, their fast food visits were less frequent than the guys because of concerns about weight.

College Students and Fast Food: What’s the Attraction?

Why are college students so partial to fast food? The researchers believe fast food appeals to teens for a variety of reasons. Lack of time and the unwillingness to prepare their own food along with a limited budget are the main reasons college age kids head to McDonald’s for their nightly meal. The other is peer pressure. When their friends are headed out to a fast food joint, they feel compelled to follow suit and often make the wrong food choices once they get there. It’s not surprising that most college students gain weight once they enter the college scene. Their favorite fast foods? Pizza, past, and French fries top the list of college student favorites.

College Students Eating Fast Food: Why Is It a Problem?

Eating fast foods may have little impact on a teen or young adult’s health in the short term; but more studies are showing that a poor diet during the teen and childhood years can set a teen up for health problems later - including type 2 diabetes, high blood pressure, and heart disease. Fast food may taste good now, but could be more costly later on.

College Student Eating Habits: What’s the Solution?

Help teens adopt healthy eating habits before leaving home so it’s less likely they’ll eat their meals at Hardee’s or Pizza Hut. Kids and teens who grow up eating healthy acquire a taste for healthy food and will be less likely to find the college French fry diet to be satisfying. Signing up for the university eating plan is another option. While college cafeteria food may still be heavy on starches and fats, most colleges offer a salad bar and is likely to have healthier offerings than what you find at a fast food place. Parents can help by sending kids at college healthy gift baskets with fruit, nuts, and healthy snack bars. Most off all - parents needs to educate their teens about healthy eating and set a good example themselves so when a teen leaves home those good habits go with them.

(Via HealthMad.)

Warning! Avoid These Unhealthy Salad Ingredients

2010-01-10T04:25:00.001-05:00

Warning! Avoid These Unhealthy Salad Ingredients: "

A salad can be a tasty and healthy addition to a meal, especially when it’s loaded with antioxidant rich greens and colorful vegetables of all shapes and sizes. A salad can also be deceptively decadent when too many unhealthy toppings and a high calorie dressing is placed on top. If you’re eating a salad for health reasons, here are five unhealthy salad ingredients you’ll want to avoid.

Unhealthy salad ingredients: Croutons

Most croutons are too high in calories, salt, carbohydrates, and fat to be a healthy addition to a salad. Plus, most people put on way too many of them. On the other hand, it’s not hard to make a healthy crouton at home using whole grain bread, garlic, spices, and olive oil. If you have to have these crunchy little nuggets, make them yourself and take them along when you dine at a restaurant.

Unhealthy salad ingredients: Bacon bits

An ounce of bacon bits adds about 133 calories to your salad bowl - along with lots of sodium. Those flavorful little crunchers also contain sodium nitrite - a preservative that increases the risk of cancer - and some even contain hydrogenated oils. A healthier alternative is a preservative free substitute called Organic Bac’uns sold by Frontier Foods. They’re organic, low sodium, meatless, and cholesterol-free. They can be found at many natural food markets and some mainstream grocery stores.

Unhealthy salad ingredients: Cheddar cheese

A little cheddar cheese is okay, but most people sprinkle on far too much. Cheddar cheese is relatively high in calories in fat. A good substitute that’s just as satisfying is feta cheese. Because of its more pronounced flavor, you’ll use less of it to get great flavor.

Unhealthy salad ingredients: The wrong kinds of meat

Adding a little fresh turkey, salmon, or baked or grilled chicken to a salad is a good source of protein and makes a salad more filling. Adding breaded chicken to a salad isn’t such a good thing since it adds too much fat. If you want to keep a salad meat-free, but still want protein, add black beans, kidney beans, garbanzo beans, chopped egg whites, or nuts to your salad instead. '

Unhealthy salad ingredients: The wrong dressing

This is where most people destroy a healthy salad. Not only do they choose the wrong dressing, but they put on too much of it. Most creamed based dressings such as blue cheese, ranch, and Caesar are too high in fat. Stick to the lighter, olive oil and vinegar based dressings - but be careful. Read the label since some low fat, ‘healthy’ dressings are high in sugar and salt. Some salad dressings still contain hydrogenated oils, so it pays to do a little research. Even better - make your own vinegar based dressing at home. Also, resist the temptation to drown your salad in dressing. Try dipping your fork in the dressing before taking a bite instead.

The bottom line? Keep your salad healthy, so you can enjoy occasionally splurging on other foods - without guilt.

(Via HealthMad.)

Top Weight Loss Foods for 2010

2010-01-06T04:18:00.001-05:00

Top Weight Loss Foods for 2010: "Add these 9 foods for weight loss and watch as the pounds melt away."

(Via Eat This, Not That.)

100 Diet, Safety, and Exercise Tips for a Healthy Life

2010-01-04T12:58:00.001-05:00

100 Diet, Safety, and Exercise Tips for a Healthy Life: "

Wash your hands after using the toilet and before eating. Cover the mouth when coughing, and teach your children how to keep from spreading germs while coughing.

When a cold is coming on, go to bed and get a good night’s sleep, take echinacea and Vitamin C.

Steam away sniffles.

If you have a cold, drink hot fluids (chicken soup, lentil soup, hot tea)'to sooth the throat.

If possible, spend at least 10 minutes outside every day soaking up the sun’s rays.

Wear a SPF sunscreen or makeup with an SPF sunscreen daily.' Avoid tanning booths or sunbathing to obtain a tan.

Cleanse the face twice daily.' Use a moisturizer or a foundation with moisturizer built into it.'

Don’t squeeze pimples.' Possible alternatives to this include using benzoyl peroxide medications, applying zinc oxide over night,'or even very'gently dabbing the pimple with a hydrogen peroxide soaked cotton ball.

'Use stool softeners instead of straining.' Even better, include natural laxatives like prunes and prune juice in your diet.

Take an age and gender appropriate multiple vitamin supplement.''If over age 50,'take additional calcium and fish or krill oil supplements after consulting your doctor.

Drink plenty of water before, during, and after exercise. Drink whenever thirsty.

To ensure that your body is getting enough calcium, daily consume dark green and leafy vegetables, skim or low fat milk and calcium-enriched fruit juices.'

Both older women and men should take calcium supplements.' Take a calcium tablet at lunch or supper not breakfast since calcium is best absorbed in does of 500 milligrams or less.

Women should take a bone density test immediately after menopause to establish a baseline by which to later measure bone density.

Women aged 40 and over should have a mammogram yearly.' At 21, all women should receive a physician-performed inspection of their breasts along with instructions on how to examine their breasts themselves, so they will know exactly how breasts should feel.'

During their reproductive years, women should examine their breasts themselves at the same time every month following their menses.' Men over 50 should receive yearly prostate exams.

All women should have a yearly gynecological checkup whatever their age since the chances of developing ovarian cancer increase with age while cervical cancer is more prevalent among younger women. [Note: The American College of Obstetricians and Gynecologists has recently changed its recommendations about how often women should have a Pap smear: Women should get their first pap smear at age 21 regardless' of sexual activity. Women in their 20s should be screened every two years while women in thier 30s'after obtaining normal results need to screened only only every three years.]

Refrain from unprotected vaginal, anal, and oral sex when engaging in sexual relations with a non-monogamous partner-a measure that not only guards aganinst HIV and STDs, but also against cervical cancer.'' Make friendship the basis for all relationships.' In other words, get to know any potential sexual partners over a period of time before accepting their overtures.

Every year check for carcinogenic moles both on uncovered body parts as well as on parts of the body that clothing ordinarily covers.

Drink six to eight glasses of bottled or filtered water daily.

Daily perform at least thirty minutes of weight-bearing exercise (jogging, walking, treadmill, stair stepper, climbing stairs, elliptical trainer) to keep their cardiovascular system fit and to maintain body weight.' To loss weight, perform 45 to 60 minutes of weight-bearing exercise daily.' Individuals may split exercise time into several different sessions if time is a problem.

Park at some distance from where you work and shop or at the end of a row of parked cars and then walk; take the stairs instead of the elevator or escalator.

Cut down on consuming animal fat-schedule a meatless day each week, reducing animal fat to 20 percent of your caloric intake. Meanwhile consume three servings of fruit and five servings of vegetables daily, including dark green and leafy vegetables,'such as'spinach and kale,'and cruciferous vegetables; for example, broccoli and cabbage.

Eat at least three serving of Omega 3 fatty fish (salmon, tuna, mackerel, herring) weekly.'

Get enough sleep each night, turning off the lights at a reasonable time and waking regularly at the same time (dog owners have the second part of this rule taken care of for them.)

Don’t exercise or cram for a test immediately before going to bed. Don’t fall asleep with the television on. Don’t drink coffee, tea, or sodas at night.

Get a dog-walk it twice a day. Stroking a pet can relieve high blood pressure.

Consume unrefined, complex carbohydrates (oatmeal, raisin bran, beans, peas, whole wheat and rye bread), eschewing white bread and pastries.

Upon rising each morning, pray and/or meditate for fifteen minutes.

Learn to relax-practice rhythmic deep breathing.'Try some yoga techniques.

Take a short break after reading or studying for 30 minutes.'

Program your day to compensate for the after lunch slump.' Take a ten minute walk after lunch; avoid sugary snacks.

Listen to classical music. Learn to play a musical instrument.

If suffering from osteoarthritis, take at least 1,500 milligrams of glucosamine chondrotin daily. Also, consider taking fish or krill oil supplements to literally oil your joints.'

Arthritis sufferers and everyone else for that matter) should stay within ten percent of their recommended body weight for their age, height, and frame.

Drink a glass of red wine or red grape juice daily.

If you smoke, stop.' Non-smokers should request that smokers refrain from smoking particularly around children and in enclosed spaces.

Brush with an ultrasound tooth brush; review how to floss correctly.' Visit the dentist twice yearly.

Have a cardio-friendly breakfast; for example, oatmeal or bran cereal,'calcium fortified grapefruit or orange juice, skim milk, coffee.' Eating fiber early in the day prevents spikes in blood sugar.

Wear sunglasses year round to help block ultra-violet rays.

Regularly enjoy tomatoes or tomato paste since tomatoes lower the risk of lung, stomach, pancreas, colon, rectum, esophagus, mouth, and breast cancer since'consuming tomatoes'protects cells from oxidants linked to cancer.

Include flavonoid-rich foods'(green tea, broccoli, and strawberries) in your diet since they inhibit the growth of free radicals.

Always wear seat belts when riding in the car; wear helmets when biking, motorcycling, or snow skiing.' Steer your children away from sports where head injuries are common, for example, football and boxing.

Take a safe driving course.' As an incentive, most auto insurance companies will lower their rates if clients furnish proof of a recently attended course in safe driving.

Know how to drive on snow and ice (don’t pump your brakes if starting to skid; shift into neutral and squeeze brake).' During the winter, store a blanket and extra water in the car.

Don’t use a cell phone when driving.' Put'the dog in the back seat.

When taking a car trip, don’t drive for more than an hour without taking a short break-pull off where it is safe to do so and walk around.

When using a cell phone, don’t hold it differently to your ear.' Children and young teens shouldn’t use a cell phone since their skull, which protects the brain, has fully developed yet.

Don’t eat on the run.' Limit eating out especially in fast-food restaurants.' Pack a sack lunch for work.' Walk or relax during the rest of the lunch hour.

Gradually decrease portion sizes of meat.' Use salad rather than dinner plates.

Occasionally, use white vinegar oil in green salads since it helps the stomach feel full.'

When cooking, use canola or olive oil.'' A Mediterrean Diet along with exercise adds active years to your life.

Challenge your brain regularly-take course on line, learn foreign languages, after finishing your formal education, continue to write; expand your vocabulary.

Know your stress limit-watch for sighs of stress; then, if necessary, pull back.

Take mini-vacations (facials, massages, or a few hours spent with an absorbing novel).

Sing in the shower and/or in a choir-breath through the diaphragm; practice playing a musical instrument daily.

Perfect your ballroom, square or folk, or ballet, tap, or jazz dancing skills.' Improving your balance will cut down on falls.

Plan something to look forward to on your break or lunch hour-a brisk walk, a soothing cup of tea, or a really tasty sandwich or piece of fruit.' Everyone needs some simple but really enjoyable'pleasure to look forward to during the middle of the day.

Simplify your life-don’t sweat the small stuff.' Forgive both yourself and others.

Schedule an eye exam once a year.

Mold, dust, and fungus cause allergies and weaken the immune system.' Get rid of bath or shower mold, choose hardware floors over carpeting.' House plants get rid of formaldehyde,benzene, and carbon monoxide, but they shouldn’t be in your bedroom.

Take these anti-allergy vitamins and herbs if bothered by allergies: Vitamin C (2,000 milligrams daily during hay fever season, probiotics. Have regular servings of apples, red grapes, berries, broccoli, and cold-water fish.

Take off your shoes at the door; close windows in the morning; exercise in the afternoon if you suffer from allergies rather than in the morning.'

Wash bedding in hot water, enclosing mattress and pillowcases in dust proof covers. Use a dehumidifier. Don’t sleep with your dog or cat.

Keep emotions moderated and balanced.' Manage your anger.' Don’t loose control by using alcohol or drugs.

Work at having a support group, both giving and receiving strokes.' Set'aside time to be with family.

Don’t be afraid to share health problems with both formal and informal support groups.' It’s easier to loose weight, cut a bad habit, or fight cancer with friends.

Buy long-term care insurance in your 50s or early 60s;' buy a medicare supplement policy during the open enrollment period.' Purchasing an insurance policy is an excellent incentive to both loose weight and quit smoking.

Slowly cut back on drinking carbonated sodas.' Don’t go cold turkey and suffer from caffeine withdrawal symptoms.

Have your cholesterol tested during your early 50s; a desirable cholesterol level at this time for men is lower than 200.' Women from age 45 to 59 should have a cholesterol level lower than 191.' Ask for a complete lipid profile.

Keep your blood pressure under control.' Check it frequently at your local pharmacy.' High blood pressure is 140/90 or above.

If you snore, check with your physician.' Heavy snorers have a greater risk of heart disease.

Set reasonable goals for diet and exercise, loosing no more than two pounds weekly.' Strive to be neither under or over weight.

Bake, broil, boil' rather than fry.' Trim fat, don’t eat poultry skin, hold the gravy.

Eat light at night.' Whenever possible, make lunch the main meal of the day. Leave a little food leftover on your plate when dining out.' Ask for sauces and dressings on the side.

Chill! Type A behavior increases the chance of death from heart disease, stroke, and cancer.

Use sprays rather than aerosols.

Use less salt, using herbs instead.

Don’t habitual take antihistamines or pain killers.

Cook poultry, pork, beef, and fish thoroughly, ordering red meat medium rather than either rare or well done.

When preparing a meal, use one knife for heat and another knife for vegetables.

Frequently clean out your refrigerator.

Wear comfortable shoes. Have your shoe size measured every so often since if you are on your feet during the day, eventually you’ll need a larger size.

Smile at other people and laugh at yourself.' Learn the art of small talk.

When someone really upsets you, write down your dissatisfaction and then sit on it for a day or so before responding emotionally.

Learn to argue effectively and fairly, avoiding name calling.' Ignore name calling on the part of others.

Work at relieving depression and grief before turning to tranquilizers-get out and be with others, exercise.

If you jog, don’t jog at twilight or when the ozone is at its highest level. Ordinarily, morning is the healthiest time to jog in the summer.' During the winter stick to an indoor running track or a treadmill or elliptical trainer.' Elliptical trainers are easier on the joints than a treadmill.

Know the warning signs of a stroke, a heart attack, various cancers, and diabetes.' If in doubt, see a physician.' Time counts.

Adopt an anti-Alzheimer’s diet: three to four servings of cold-water fish weekly, five servings of cruciferious vegetables and dark leafy vegetables daily,'low-fat dairy products, dried beans, sweet potatoes, tomatoes, and whole grains, soy, and curry.

Adopt an anti-cancer diet: whole grain cereal for breakfast, cruciferous vegetables, low-fat or skim milk, a glass of red wine daily.' Avoid processed and smoked meats.

As much as possible, avoid stress over finances. Adhere to a written budget. Automatically transfer a portion of your pay check to a savings account, avoid using credit cards; pay down the credit cards you already have.

Gardening lowers blood pressure, loosens muscles, and slows the heart rate, increasing resistance to stress.

Strength train three days a week for 15 minutes.' While performing reps, try for a slow burn, lowering weights very slowly (count to ten).

Take up a craft:'knit, embroidery, crochet, needlepoint, decorate cakes, build model airplanes, whittle.

Caretakers should take off time for themselves particularly when caring for a loved one with Alzheimer’s or another type of dementia. Young mothers also need occasionally to take a day away from their children.' Everyone needs to relax when coming home from work or school before eating dinner.

Eat meals whenever possible with family and friends.' Turn off the television and talk to each other.

Keep up with health trends in the news.' Before you go to a doctor, do some research, so you can ask intelligent questions.' Read up on first aid.' Have a first aid kit handy both at home and in the car.' When in doubt, head for the emergency room.

Sand steps when it snows in winter.' Make sure outdoor steps are well lighted at night.' The elderly, in particular, need to guard against falls.

Be your own doctor.' A healthy life style trumps surgical and pharmaceutical intervention.

(Via HealthMad.)

Weight Loss: Quit Eating Rabbit Food!

2009-12-17T12:50:00.001-05:00

Weight Loss: Quit Eating Rabbit Food!: "Snack ideas"

(Via Healthy Eating, Diets, and Weight Loss Ideas - Dietriffic.com.)

Four Reasons Why You Should Eat an Apple a Day

2009-11-28T05:10:00.001-05:00

Four Reasons Why You Should Eat an Apple a Day: "

Have you heard the old saying about an apple a day keeping the doctor away?' According to recent research, there may be a great deal of truth to this statement. The unassuming apple often gets overlooked for more exotic produce, but it has some pretty powerful health benefits in its own right. Here are four good reasons why you should eat an apple a day.

Eat an Apple a Day to Prevent Cancer

Apples have shown some convincing anti-cancer benefits. The inside of an apple is a good source of flavonoids that help to fight cancer, but the real anti-cancer compounds are in the outer skin. Apple peels are a good source of chemicals called triterpenoids that stop cancer cells cold in the laboratory. Another recent study showed that an apple extract given to mice reduced the size of their breast tumors. Extracts from the apple have also been shown to reduce the growth of colon and liver tumors in rats.

Eat an Apple a Day to Lose Weight

Apples are a good source of fiber and a fiber-like substance known as pectin. Pectin slows down how fast food moves through the digestive tract. This leads to an increased sense of fullness and reduces the risk of overeating calorie rich foods. An apple a day may be the most effective way to chase hunger away and reduce the risk of weight gain. Keep one handy and eat it when they pass around the doughnut box at work.

Eat an Apple a Day for a Younger Brain

A study in mice showed that the human equivalent of two glasses of apple juice kept levels of the neurotransmitter acetylcholine high despite the mice being placed on a nutrient poor diet. Acetylcholine is needed for communication between nerve cells and plays a particularly important role in memory. Not only did mice that drank apple juice have higher levels of acetylcholine, they also performed better on maze tests that used memory skills. Chomping on a juice red apple could be a natural way to keep brain cells young and vital.

Eat an Apple a Day for a Healthier Heart

Apples are loaded with a dizzying variety of antioxidants that support heart health, plus they’re a good source of soluble fiber and pectin to help lower cholesterol levels. They contain flavonoids that reduce inflammation which can indirectly contribute to a heart attack They also help to keep cells from clumping together to form a clot which can cut off blood flow to the heart. Plus, they improve the function of endothelial cells which lowers blood pressure and helps to reduce the risk of heart disease. Not bad for a single piece of fruit. '

Eating Apples: The Bottom Line?

Apples may not be a superfruit, but maybe they should be. If you’re not eating an apple a day, now’s a good time to start. Since so many of the benefits of apples are concentrated in the skins buy organic and eat the apple in its entirety. Enjoy the many health benefits that apples have to offer!

(Via HealthMad.)

'Two Thumbs Down' for Movie Theater Popcorn

2009-11-20T08:15:00.001-05:00

'Two Thumbs Down' for Movie Theater Popcorn: "New Lab Tests of Movie Theater Popcorn Show It's Still the Godzilla of Snacks
WASHINGTONIt's hard to picture someone mindlessly ingesting three McDonald's Quarter Pounders with 12 pats of butter while watching a movie. But according to new laboratory analyses commissioned by the nonprofit Center for Science in the Public Interest, that food is nutritionally comparable to what you'd find in a medium popcorn and soda combo at Regal, the country's biggest movie theater chain: 1,610 calories and three days' worth60 gramsof saturated fat. (Nutrition aside, that combo costs $12for raw ingredients that must cost Regal pennies.)"

(Via Center for Science In The Public Interest.)

5 Things You Can Start Doing Today to Change Your Life

2009-11-19T05:01:00.001-05:00

5 Things You Can Start Doing Today to Change Your Life: "

‘Everything is something you decide to do, and there is nothing you have to do.’

Denis Waitley

‘If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.’

Win Borden

Perhaps the most important thing you can do to improve your life is simply to do things. To take action and learn along the way.

Here are five suggestions for ‘do-habits’ that are very helpful to adopt to radically improve your life.

1. Do it first thing in the morning.

How you start your day tends to have a big influence on that day. It sets the context in your mind. I believe that one key to better consistency and improvement in your life is what you do early in the day. Three ways to get a good start to your day are these:

A morning routine. Center yourself and get into an organized and productive mindset by adopting a morning routine. The morning routine – you can read about mine and the routines of the readers here – gets you into the right headspace to take on the rest of the day.

Do the hardest/ most important/ most uncomfortable thing first in your day. If you start your day by doing it you will feel relieved. You feel relaxed and good about yourself. And the rest of the day – and your to-do list – tends to feel a lot lighter and easier to move through. It’s amazing what difference this one action makes.

Start small. To get from a state where you just feel like sitting on your chair and doing nothing much to one where you take action over and over you can do this: start small. Getting started with your biggest task or most difficult action may seem too much and land you in Procrastinationland. So instead, start with something that doesn’t seem so hard. One of my favorites is simply to take a few minutes to clean my desk. After that the next thing doesn’t seem so difficult to get started with since I’m now in a more of a ‘take action’ kind of mode. Experiment with this one and the previous tip and see which one that suits you the best. Or mix them up as you wish.

2. Do it one more time.

Don’t give up too soon. It is very easy to give into feeling that you done something enough times and it will never work. You have tried it as many times as you would expect people to do. But these expectations I believe are often a bit unrealistic.

Society, TV and advertising tell us that there is an almost instant solution to any of our problems. You can easily lose 30 pounds within a month. Or with little work and time invested have another extra 20 000 dollars in the bank.

So it is not unreasonable to think that success will come quickly. But instead of doing something as many times as you think others have done it, talk to and read about people who have actually done what you want to do. This will give you a more realistic picture of reality.

Oftentimes you may have to do it more than one more time. But I have often found that doing it just one more time, doing it that extra time even though you may start to feel that this won’t work, can bring the results you want in many cases. I actually feel a little bit of excitement sometimes when I feel like giving up because then I remember that at this point success is often not that far away.

3. Do the unusual thing.

When faced with a choice in your daily life, step back for a minute and think. Then take the option that is and feels unusual for you.

If you often back down just don’t for this one time. If you are often get into arguments with people then just this one time don’t and instead just let it go or treat the other person with kindness. Do the opposite of what you usually do and see what happens (while using common sense of course). Do something new and something you wouldn’t expect from yourself.

This is a fun a great way to get new experiences and learn things you wouldn’t if you kept going like you usually do.

Getting stuck in the same old routine until it becomes a rut can suck the life out of you. Doing the unusual thing in small and big situations, no matter how it goes, is a great way to feel alive again.

4. Do less.

How do you find time to do what you really want? How do you not get caught up in minor tasks and fill you day with them?

By setting limits. By being a bit ruthless and cutting down on the least important stuff. At some point you will probably have to be honest with yourself and realize that you can never fit all that you want into your day or week. Something has to go. Not only because it takes up time. But also because you only have so much energy, focus and creativity available during your day. If spend it on the less important things then all of that will be gone each day before you get to the big stuff.

It may not be fun to give up a couple of those TV-shows or hanging out on Facebook. But to make room for something new you sometimes have throw out a couple of old things.

5. Do your best.

Why should you do your best? Why not coast a bit and do just what is expected?

Three reasons:

You get better results. Sometimes immediately. Often not right away, but as all your awesome work adds up you start to see new and exciting results.

You raise your self esteem. I already mentioned this in last week’s article. When you do what you think is the right thing - like doing your best - then your self esteem goes up. If you just coast then you tend to feel kinda lame about yourself. So do awesome work and you feel awesome about yourself. Do ok work and feel ok about yourself.

Deservedness. When you feel awesome about yourself you do also feel like you deserve more in life. So you go after it and you don’t self-sabotage as much when opportunities pop up.

If you enjoyed this article, please share it on Stumbleupon and Twitter. Thank you very much! =)

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Copyright 2006-2009 Henrik Edberg.

(Via The Positivity Blog.)

What are The Two Best Diets for Longevity?

2009-11-19T05:00:00.001-05:00

What are The Two Best Diets for Longevity?: "

What’s the best way to eat to live longer and be healthier? For the best longevity diet plan, one need only look at cultures who have the longest life spans and who suffer from fewer of the chronic, lifestyle diseases such as heart disease and diabetes that are so common in the United States. There’s no doubt that some cultures have a genetic advantage when it comes to longevity, but when people from these cultures migrate to the United States they usually take on the same disease risk of people living in this country - suggesting that diet and lifestyle are important. Taking this into account, what are the best longevity diet plans?

Longevity Diet Plan: The Mediterranean Diet

A large study where researchers followed people who ate a Mediterranean diet for over ten years showed that it reduced the risk of chronic diseases such as cancer and lowered overall mortality by up to twenty percent. The Mediterranean diet emphasizes whole grains and fresh fruits and vegetables with light meat consumption. The small amount of meat that’s eaten in Mediterranean cultures is usually chicken or fish as opposed to red meat. The Mediterranean diet emphasizes monounsaturated fats found in nuts and olive oil and de-emphasizes saturated fat. Red wine is consumed in moderation. People who follow a Mediterranean diet generally have a lower risk of heart disease, diabetes, and certain types of cancer - three of the biggest killers in the United States. Fortunately, you don’t have to live by the Mediterranean sea to adopt this longevity diet plan. There are a variety of good books that can help you get started enjoying the Mediterranean style of eating.

Longevity Diet Plan: Eat Like the Japanese

Another culture that knows how to eat to live longer are the Japanese. Japanese men and women have some of the longest life spans in the entire world. They live an average of seven percent longer than the average American and enjoy fewer disabilities and a lower risk of chronic diseases. How is their diet different? They eat smaller portions, but usually arrange their food in an artful way so they’re satisfied with less. The Japanese eat more fish and fermented soy-based foods as their source of protein rather than red meat with its high saturated fat content. They also eat far more vegetables compared to Americans - usually enjoying several at every meal including such healthy choices as sea vegetables and cruciferous veggies - both of which have been shown to lower the risk of cancer. While Americans frequently end the meal with a high fat, high calorie dessert, the Japanese opt for fruit instead with all of its natural antioxidants. Their beverage of choice? Green tea, of course.

Longevity Diet Plan: The Bottom Line?

It’s fortunate that here in America, you can get the best of both worlds by enjoying the foods from each of these longevity diet plans. Combing food from both plans will add nutritional variety as well as reduce the boredom factor. When you’re planning your weekly menu, keep these two longevity diet plans in mind.

(Via HealthMad.)

Sleep Easy: Foods High in Vitamin Zzz

2009-11-14T05:39:00.001-05:00

Sleep Easy: Foods High in Vitamin Zzz: "

There’s an old wives tale that warm milk is the perfect trick to getting some shut eye. But has anybody found this to be true? And who the heck wants to drink warm milk?!

Researchers have found several foods that help you fall asleep, not because mom said so… but because science says so.

Popcorn (nonfat)

Oatmeal

Pretzels

Bananas

Wine

Okay, so here’s the ‘science’ behind these sleep-inducing foods:

The first 3 foods work because they are high in carbohydrates and low in fat. Carbs induce a chemical in your body that helps you relax. That’s why many high-carb foods are considered ‘comfort foods’. You don’t want fattening foods before you go to bed because they could cause your digestion to slow down which can lead to a restless night of sleeping.

Image via Wikipedia

Bananas are rich in melatonin, which is a hormone that aids in sleep. Stress can interrupt your melatonin levels - so if you’re going through a tense period in your life or are having a hard time at work, bananas can be your best friend in getting some shut-eye.

Whether it’s wine or another alcoholic beverage, keep it in moderation - just one glass is the perfect amount. Studies show one alcoholic drink relax blood vessels, but any more than one serving starts to reverse the effects. To put it simply, relaxed blood vessels lead to other body functions start to relax, helping you to fall asleep.

Eat well, and sweet dreams.

Image via Wikipedia

(Via HealthMad.)

How Italian People Stay Slim

2009-11-09T04:50:00.001-05:00

How Italian People Stay Slim: "

When I was a kid I thought most Italians resembled Tony Soprano or his friends - brown hair, brown eyes, overweight or obese with thick gold chains around their necks. To my relief, my first trip to Italy proved me very wrong and made me realize that the Italians in America picked up their love of thick gold chains here and they are overweight or obese for one reason: they embraced the American way of living. Italians in Italy are, for the most part, slim. In fact, in my grandparents hometown many residents are what Americans would call 'very skinny.'

The cultural differences are vast but there are several that I attribute to their healthier way of life:

1) They walk everywhere. Even at night they spend time outside in the piazza socializing or just walking around. And the bonus is that the cities are meant for walking and they are safe. See picture to the left - this is a set of steps up to several homes in a city on the Italian Riviera.

2) They play. Games aren't just for kids. The picture to the right shows 'older' people playing bocce ball on a random Sunday afternoon. And this wasn't a typical. I've seen groups of elderly men throughout Italy playing cards, chess and other games. Sure, some of these games aren't very active but they also don't involve an American outlet at night: food.

3) They eat reasonable portion sizes of fresh food. Even the Auto Grill stops on the highway carried fresh salads, cheese and other healthy options.

4) Fast food is a rarity. In fact, McDonald's is only in the big cities and even then, there are no drive- throughs. People don't eat in their car, while walking or on the train. They stop and take time to enjoy the experience of eating. Being 'present' when you eat means you aren't reaching for food later to make-up for the experience you never had because you were driving, talking on the bluetooth and eating dinner.

5) Their food is very different. Sure, some of it seems fattening or carbohydrate-rich but, it is fresh. There are few processed foods, no partially or fully hydrogenated oils, genetically modified crops, no hormones in meat or milk and no high fructose corn syrup. For dinner there you may eat gnocchi with gorgonzola cheese sauce and a salad. In America, I have clients that eat things that resemble food but are sugar-free, fat-free, fiber-fortified, flavor-free concoctions created in a lab.

6) They eat a phytochemical rich diet. Vegetables, fruit, and nuts are plentiful. Plant based foods prevent oxidative stress and subsequent mass inflammatory processes in the body - both of which have been implicated in many chronic diseases including obesity.

7) They enjoy life. People don't work 24/7 over there. Instead, they spend time with family and friends, walk outside, play games and lay on beautiful beaches.

There are so many things I love about the Italian way of life and I hope they don't become too 'Westernized' with fast food places everywhere, inactive lifestyles, a prevalence of packaged foods and living life in a hurry.

I look forward to my next trip, sight-seeing and visiting with some of my wonderful friends and colleagues there.

(Via Marie Spano, MS, RD, FISSN, CSCS.)

Can Eating Broccoli Lower The Risk of a Heart Attack?

2009-11-05T03:21:00.001-05:00

Can Eating Broccoli Lower The Risk of a Heart Attack?: "

Is there enough green on your dinner plate? If not, you may want to consider eating more broccoli - particularly if you have diabetes or are at high risk for heart disease. According to two recent studies, eating more broccoli may help to protect the heart and blood vessels against damage. With heart disease being the number one cause of death in this country, broccoli could be a powerful way to lower the risk of this common disease.

Can Broccoli Help to Prevent a Heart Attack?

According to study conducted on rats, a broccoli-rich diet could have benefits when it comes to heart disease protection. Researchers gave a group of rats a broccoli extract for one month and then deprived their hearts of oxygen - similar to what happens to a human during a heart attack. Rats who had eaten the broccoli extract experienced less heart damage compared to rats that had been given a regular diet. If this effect holds true in humans, eating more broccoli could provide additional protection against heart attacks - a compelling reason to eat more of this green vegetable. Broccoli is also a good source of cholesterol lowering soluble fiber which also helps to lower the risk of heart disease.

Why Diabetics Should Eat More Broccoli

Heart disease is the leading cause of death in diabetics and eating more broccoli may be a way to reduce some of the damage that occurs from chronically elevated blood sugar levels. Sulforaphane, a compound found in broccoli, increases production of a protein that helps protect endothelial cells lining the blood vessels from damage. This may not only help to protect a diabetic against heart disease, but also atherosclerotic disease - a condition which cuts off circulation to areas of the body such as the legs.

Other Reasons to Eat More Broccoli

Broccoli is a good source of antioxidants which may further help to prevent a heart attack or stroke. By mopping up free radicals, antioxidants help to protect the heart and blood vessels from damage. When free radicals form, it leads to inflammation in the blood vessels which can be the precursor to a heart attack. Eating more broccoli could be just what the doctor ordered to keep the heart muscle and blood vessels healthy.

How to Eat More Broccoli to Prevent a Heart Attack

Be careful how you prepare broccoli. Overcooking it can destroy many its nutrients and heart-healthy components such as sulforaphane. Steam it lightly or toss it uncooked onto salads to maximize its health benefits. To get a more concentrated source of sulforaphanes look for broccoli sprouts at your local grocery store. They require no cooking and can be added to soup, salads, and sandwiches. However you choose to eat it, make it a goal to get more of this heart healthy vegetable.

(Via HealthMad.)

Worst Habit for Your Health? Lack of Physical Activity.

2009-11-03T03:29:00.001-05:00

Worst Habit for Your Health? Lack of Physical Activity.: "According to one of the foremost experts on physical activity, Steven Blair, PhD, our nation's collective lack of physical activity is 'the biggest public health problem of the 21st century.' Now of course Dr. Blair is going to say this - physical activity is his profession, he is a professor of exercise science and epidemiology at the University of South Carolina. But, I happen to agree with him for some of the same reasons he passionately discusses every day in addition to some first hand experience.

As one of the nutritionists for a local weight loss challenge (where participants range from 180-320 lbs), I've noticed one thing most participants have in common - they never played sports or did any physical activity as kids. They didn't learn to like physical activity or find something they were good at. What's even worse is that some were 'punished' with laps, push-ups or sit-ups. It's usually around this time, after they tell me their stories, that I get this blank sad look on my face. Everyday I am thankful for the opportunities playing sports brought me in life, the lessons learned, the sheer joy of winning and doing something well, the friendships I made, the disappointments that I learned to overcome and ... I could go on for pages here. But my point is this - these individuals never received these opportunities. They didn't learn how good it feels to move their bodies, get active, play. And, now obese and morbidly obese, physical activity is a challenge and they are far less healthy then they should be.

At a time when we need physical activity more than ever I hear stories of states that are cutting PE classes in favor of trying to use that time for other subjects. Those in favor of cutting PE will tell you their students must get their standardized test scores higher. But don't they realize that children sit still for longer periods of time and have a better attention span when they move their bodies? Don't they realize there is an obesity epidemic among children (and adults) today? Don't they realize that our health care costs are sky rocketing partly because of this obesity epidemic? Sadly enough, they don't.

There are many college students studying physical activity and hoping to make an impression on America's youth. Let's give them the chance to do this because what we are doing now certainly isn't working.

(Via Marie Spano, MS, RD, FISSN, CSCS.)

Your Health: Not eating your veggies? It's no joke

2009-10-19T04:38:00.001-04:00

Your Health: Not eating your veggies? It's no joke: "Is it time to give up on selling broccoli to reluctant grown-ups like Jay Leno and just focus on kids? No, nutrition and public ...

(Via USATODAY.com Health - Top Stories.)

How to Lift the Stress Out of Your Morning: 7 Quick Tips

2009-10-18T06:27:00.001-04:00

How to Lift the Stress Out of Your Morning: 7 Quick Tips: "

Image: http://www.flickr.com/photos/wolfgangstaudt/ / CC BY 2.0

‘Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in, forget them as soon as you can. Tomorrow is a new day, you shall begin it well and serenely…’

Ralph Waldo Emerson

Another morning. Another day begins.

You get up too early, stumble into the shower and in somewhat of a haze try to get things together and get work or school on time.

But by applying a few simple tips you can make not only the morning but the whole day more relaxed and smooth.

Plan the night before. Choose the 2-3 most important tasks and put them on a to-do list. By choosing just the most important stuff instead of a dozen things you are less likely to start procrastinating or realize at the end of the day that you filled it with less important tasks.

Pack your bag the night before. This very simple habit can alleviate quite a bit of stress in the morning. If you pack your bag before you go to bed then you don’t have to run around in your house half panicked tomorrow while looking for your books or some important papers.

Make your lunch the night before. Pack the leftovers of your dinner in a container and put it in the fridge. Just don’t forget to put it in your bag in the morning. You may even want make an extra serving so you can quickly heat up dinner when you get home from work/school. Doing this the night before will save you a bit of time and possibly a bit of money.

Don’t forget to just relax. You can’t get much done if you never get any rest and revitalization. Well, you can for a while but soon you’ll start to feel run down, stressed out and fill up with all kinds of negative emotions pretty much all the time. So take some time to just relax. Meditate in one way or another. Take a warm bath. Take a walk in the woods. Listen to relaxing music. Have some fun with friends and/or family. Release pressure, stress and tension that can come from a hard day’s work so you don’t carry all of that into the following morning.

Get enough sleep. It’s tempting to stay up a bit longer and let the ‘morning-you’ take care of the problems – I do for example become more likely to revert to old behaviour patterns such as negativity and being easily stressed – that come from lack of sleep. But be good to yourself at least some days during the week. Go to bed a bit earlier and catch up on your sleep.

Use a morning routine. What you do early in the day often sets the context for your day. We have a tendency to want to be consistent with what we have done before. So if you have the time – or are willing to get up a few minutes earlier – then a nice morning routine can be a great way to start a day. I do for example get up and drink a glass of water, pull the blinds from my windows to let in the sun, eat breakfast and drink a cup of green tea, brush my teeth, make my bed and declutter for a few minutes. Read more about my morning routine and the routines of many of the readers right here.

Keep everything in its place. If everything has its own place then it is whole lot easier to keep your home reasonably ordered and decluttered from day to day. And to find the keys as you are heading out the door.

What is your best tip for creating a better start to the day?

If you enjoyed this article, please share it on Stumbleupon and Twitter. Thank you very much! =)

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Copyright 2006-2009 Henrik Edberg.

(Via The Positivity Blog | Increase Your Happiness and Awesomeness.)

Personal Best: Is the Exercise Cool-Down Really Necessary?

2009-10-14T05:08:00.001-04:00

Personal Best: Is the Exercise Cool-Down Really Necessary?: "Personal Best: Is the Exercise Cool-Down Really Necessary?"

(Via NYT > Health.)

Get More Fruits and Vegetables Into Your Diet

2009-10-04T15:51:00.001-04:00

Get More Fruits and Vegetables Into Your Diet: "

Start with a Salad

If you begin every meal with a salad, then you won’t have much room for the other stuff. Filling up on greenery first is a good thing, since vegetables and healthy carbs are supposed to be the bulk of the human diet. The other great thing about salads, besides their healthiness is their versatility. You can put almost anything in a salad, lettuce and spinach are just the beginning.Make sure that your salad consists of more than just leafy greens and dressing. Keep this practice at home, as well as restaurants.

Image via Wikipedia

Snack on fruit.

Instead of carrying potato chips or some other bagged and boxed snack, take fruit. You can carry pieces of fruit like apples, oranges and bananas or you can dress natural fruit up. Have sliced peaches with honey or vanilla yogurt, for example. You can also have dried fruit- it like candy.

Image from Wikipedia

Bottom’s Up

You can also drink your vegetable servings. Kids usually like smoothies as much as they like milkshakes- it’s easy to get whole bananas, peaches and strawberries in there. If you are a smoothies Do it yourselfer, then you can get really creative- and really healthy, too. It may also be a good idea to invest in a juicer.

Image from Wikipedia

Raw Fruit For Dessert

Some of the simplest desserts are also the healthiest and the most delicious.' Fruit pairs well with decadent things like chocolate, honey, whipped cream and mascarpone cheese.

Stick With Tradtion

Modern food is a pain- it may be simple but in the long run, it isn’t cheap. A general rule of thumb for someone who wants to eat healthier: the less modern the meal, the more likely it is to be healthy. This is true in many different cultures. Black American ‘Soul’ food for example is full od sweet potatoes, collard greens, green beans and okra. Italian cooking is full of fresh herbs, olive oil, garlic and tomatoes.Even thought

Get Colorstruck

Your plate should look like a Fauvist painting- vibrant with brightness and life. Color is a good indicator of how healthy your meal is.

Image from Wikipedia

(Via HealthMad.)

New Sugar Guidelines: Not-So-Sweet News for Your Heart

2009-09-11T08:39:00.001-04:00

New Sugar Guidelines: Not-So-Sweet News for Your Heart: "In a shocking surprise to most of us dietitians, the American Heart Association (AHA) stood up to the food industry earlier this month and essentially made eating and drinking a lot of items in the supermarket off-limits.
"

(Via Healthy Eating.)

How to Reduce Your Sugar Consumption

2009-09-03T04:38:00.001-04:00

How to Reduce Your Sugar Consumption: "

sxc.hu: Jana_Koll

According to the AHA, Americans are gulping down a crazy 22 teaspoons of sugar each day.

And, I’m sure you can imagine just where it’s all coming from too-soft drinks and candy-no surprise there then!

Clearly the advice to consume sugar in moderation needs to be clarified further for people to fully grasp it.

22 teaspoons of sugar is the equivalent of 355 calories, or roughly the same as what you’d get from a donut and a can of soda.

So, what are the recommended guidelines for sugar?

Most women should be getting no more than 6 teaspoons per day, or 100 calories of added sugar.

Most men should be getting no more than 9 teaspoons per day, or 150 calories of added sugar.

Now, just to be clear, these guidelines do not apply to naturally occurring sugars, for example those found in dairy products, fruit and vegetables.

How much sugar are you consuming each day?

If you regularly eat cookies, cakes, candies, sweet yogurts, sugary cereals, and drink lots of soft drinks and speciality coffees, it’s time to take a serious look at your diet, and try to figure out how to reduce your sugar intake.

Alas, it seems guzzling on soft drinks is one of the biggest culprits, so here are some approximations of the sugar content of drinks:

375 ml can cola: 9-11 teaspoons

250 ml pack pure fruit juice: 4-9 teaspoons

300 ml bottle fruit juice and mineral water: 5-8 teaspoons

250 ml pack fruit juice drink: 5-9 teaspoons

300 ml carton chocolate flavored milk: 6-8 teaspoons

For more information, check out the USDA’s database for added sugar.

How to lower your sugar intake

Check food labels, and use this guideline: 10g of sugar or more per 100g is a lot; 2g of sugar or less per 100g is a little.

Reading food labels can get a little tricky - check out my article on 50 names for sugar you may not know, this will help you know what to look out for.

To give your taste buds time to get used to the change, be practical and reduce added sugar gradually.

Choose healthy snacks rather than cookies and cake - here are some healthy snack ideas.

Remember, this advice doesn’t equate to ‘never eat chocolate or drink sodas again!’ but it does mean moderation. If the overall balance of your diet is generally good, it’s okay to pick your favorite sweet foods and spend those calories wisely from time to time!

Do you try to avoid too much sugar in your diet? What are your tips on how to reduce sugar?

(Via Healthy Eating, Diets, and Weight Loss Ideas - Dietriffic.com.)

Domino's Fat-on-Carb-on-Carb Food Porn: BreadBowl Pastas

2009-08-28T04:25:00.001-04:00

Domino's Fat-on-Carb-on-Carb Food Porn: BreadBowl Pastas: "
WASHINGTONMost people wouldn't consider eating an entire medium hand-tossed cheese pizza from Domino's in one sitting. And these days, most folks are carb-concious enough not to order pizza as a side order to pasta, or vice-versa. So why is Domino's trying to turn back the nutritional clock with its 1,300- to 1,500-calorie BreadBowl Pastaswhite-flour penne, sauce, cheese, and other toppings entombed in Frisbee-sized white-bread crusts? Domino's BreadBowl Pastas are the most recent Food Porn exposed in Nutrition Action Healthletter, the popular publication of the Center for Science in the Public Interest."

(Via Center for Science In The Public Interest.)