10 UNCONVENTIONAL DIET TIPS

The following are 10 unconventional weight loss tips that worked for me. Between January 4, 2006 and March 31, 2006 I lost fifty pounds. These tips work well because almost every tip is focused around completing a small goal. In my opinion, to stay motivated and lose a significant amount of weight, you should complete many goals in a short period of time. The reason I call these tips unconventional is that I had not seen a majority of them before starting my diet.
I will start by recognizing the typical “calories in, calories out” schpeil. Yes, to lose weight you have to eat well and exercise. But there is much more to it than that, and I don’t want to spend time regurgitating ideas you’ve heard before. That brings me to the first point:
Buy a digital scaleThis seems easy enough. I recommend that before starting a diet, buy a scale that is accurate to .2 (two-hundredths of a pound). I will explain why below. I also recommend either buying a scale that can record your daily weight, or manually logging your weight everyday. I bought a scale that was accurate to .2 and logged my weight at Sam’s Club for $22. It has been a great investment.
Weigh yourself everydayYou’ll find that almost every other dieter will tell you to weigh yourself only once a week. I recommend the exact opposite. I am very goal oriented and I like to see results everyday. The reason I recommend buying a scale that is accurate to the .2 is that there is a very big difference between weighting 170.8 one day and 170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely discouraged. A more detailed scale makes it easier to keep a positive outlook. The more successes (days with positive weight loss) the easier it is.
Drink 8 glasses of water everydayThis one is obvious and broadly recommended, however, the reason I recommend it is slightly different. Drinking eight glasses of water per day helps you “feel less hungry.” I can’t prove this scientifically, however, when I am at work, I drink 4 cups in the morning and 4 cups in the evening. On the days that I don’t drink the water, I feel hungrier, earlier. Also, on the days I don’t drink water I feel sleepier, sooner. Don’t feel intimidated by trying to drink 8 glasses of water. Try doing what I do: I have a pint glass I keep at work, it holds sixteen ounces (as all pint glasses do). All I do is drink two pints of water in the morning and two in the afternoon.


Make your diet publicTell people you’re on a diet. There’s no reason to be ashamed to be on a diet. I found that trying to keep my diet a secret was harder than just telling people. In fact, telling your coworkers, girlfriend, family, etc. will increase your accountability. It motivated me knowing that my coworkers and family knew that I was dieting because I did not want to fail. I also chose a typical “fat picture” and put it on my fridge, in my cubicle, and on my wall. I wanted to have a continual reminder to lose the weight. I know it’s a cliche, but it was important for me to remind myself of my ultimate goal.
I feel I should also note that although I was 50 pounds over weight, when I told people I was on a diet they often said “you don’t need to diet.” I found this surprising because I was obviously overweight. Beware that you will likely hear similar comments. I found it easier to just accept the “compliment” than to try to justify my diet to them. Remember that you are on a diet for you, and that you do not need to justify yourself.
Don’t diet on the weekendsThis is another unconventional bit of advice. I was able to lose 50 pounds without dieting on the weekends. I found myself tired, depressed, and unmotivated if I tried to continue my diet into the weekend. I felt that Friday and Saturday (my weekend) was a time to celebrate 5 days of dieting. You may not find this necessary, especially in the first few weeks of a diet. However, as many weeks passed, the weekend became a time for me to celebrate my weekly successes and get myself mentally prepared for another five days of dieting. I considered it a mental recharge.
Don’t sacrifice your life for your dietOn occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy. A diet will feel overwhelming if you have to sacrifice special events in your life. The way I combated this was to exchange a day that I was not going to diet on the weekend. In other words, if I didn’t diet on Tuesday, for example, I would diet on Saturday, instead.
Make the small changesThis is a pretty common tip, however, I have a twist to it. Rather than giving up what most diets say you should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give anything up, so I decided to make some changes instead. The first switch I made was switching to diet soda. Don’t worry, you’ll quickly get used to the flavor. Before I started my diet, I swore I would never drink diet soda. Now thanks to my girlfriend, diet is the only soda I drink. The second switch I made was to drinking black coffee. Cut out the sugar and creme, and you get the benefits of coffee (caffeine) without the calories. The last major switch I made was to “healthy” beer. I’m a Miller Lite drinker, however, by temporarily switching to Beck’s Premier Light (60 calories per serving) I was able to still enjoy a healthy social life while maintaining my diet.
In addition to making the small changes in your diet, make the small changes in your life: park further away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an entire week. I also found it advantageous to wear a pedometer and try to compete against myself for how far I could walk in a single day. The furthest I walked in a day was 6.5 miles. I voluntarily walked to work twice a week.
Gain perspective by understanding the fractionsYour diet is an incredibly small fraction of your life. If you live for 80 years, and dieted for four months, that would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one percent of your life. On the other hand think of the major benefits you can get from .42% of your life. If it helps you stay motivated, count down the days starting at 120.
Rationalize your workoutsFinding the time to get to the gym can be very difficult. However a 1/2 hour workout is only 2% of your day (assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.
You’ve lost the weight, what now?
Have a red flag weightOnce you’ve lost the weight, you need to keep it off. This is where the red flag comes in. You need to pick a weight and vow to never get heavier than it again. It is normal for your body to fluctuate five to ten pounds. I recommend picking a weight that is ten pounds heavier than what you “normally” weigh and never weigh more than it again. Setting a red flag weight allowed me to keep off every pound for over 1 year.
Lastly, for the curious out there…I followed the Weight Watchers diet. I did not pay for the diet, nor did I go to meetings. I found out all the information about the diet on-line. The first place to look is at their patent.
All well known diets are available via Google Patent Search. For the several months that I was dieting, I also gave up red meat and made sure to drink a lot of milk. The preceding tips worked perfectly for me and they will work for you, too. Prior to creating my own diet plan, I tried to diet several times and failed every time. I swear by these weight loss tips. What do you think of them? Do you have a tip that didn’t make my list? Let us know in the comments. I will be glad to answer any questions or defend any point.

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Label: Health

S T R O K E

What is a Stroke?
A stroke is the damage to a part of the brain when its blood supply is suddenly cut off.

* A stroke is also referred to by doctors as a cerebrovascular accident or CVA.


How do you get a Stroke?
Brain blood flow can be interrupted in two ways:

* By blockage of an artery (blood vessel) to part of the brain. This is usually due to a blood clot forming inside an artery on the surface of a fatty deposit that has built up over time. It can also be due to a wandering clot moving to block an artery supplying part of the brain.

* By rupture of an artery inside the brain. This results in bleeding and not enough blood reaching parts of the brain. It usually happens when high blood pressure has not been detected or treated.

* Several risk factors have been identified, which when present can mean a person is more likely to get a stroke than if these factors were absent. Such factors include high blood pressure that isn’t treated, diabetes, smoking, a family history of stroke, hardening of the arteries (arteriosclerosis) and an abnormal heart rhythm.


How serious is a Stroke?
A stroke is always serious and can be life-threatening. The symptoms that occur following a stroke depend on the area of the brain that has been affected and the extent of the damage. Some of the symptoms that can occur include:

* The most common symptom is weakness or paralysis of one side of the body.

* There may be partial or complete loss of voluntary movement and/or feelings in a leg and/or arm.

* A stroke can result in speech problems and weak muscles of the face, which can cause drooling. Numbness or tingling is very common.

* A stroke involving the base of the brain can affect balance, vision, and swallowing functions.

* A stroke can cause difficulty in breathing and even unconsciousness.


How long does a Stroke last?
This is a difficult question because although the initial event may last a few hours or even minutes, the immediate consequences are seen over the next few days. Some of the disability experienced by those patients who survive a stroke will be long lasting and, for some, will probably be present for the rest of their life.

How is a Stroke treated?
Soon after a stroke has occurred, a patient will most likely be admitted to hospital to receive close observation, supportive care and to be made comfortable. Doctors will carry out studies to find out more about the stroke. The treatment given will depend on how serious and extensive the injury to the brain has been and what kind of stroke has happened.

* In the short term, some medicines may be used to try to limit the damage caused by the stroke.

* When it is certain that a burst blood vessel is not the cause of the stroke, medicines to prevent further blood clots might be used, such as aspirin or stronger blood thinners.

* Sometimes surgery might be recommended in some patients to repair a burst or torn blood vessel, and very occasionally, is used to remove blockages in larger arteries.

* A specialist doctor will decide on the best treatment once investigations have been made so that further damage, for example, due to bleeding, is not made worse.

* Overall, during the recovery period, this will also involve rehabilitation to improve speech, movement and activity levels. Following this, the main aim of treatment is to prevent another stroke from happening.

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Knowing Meningitis

DEFINITIONMeningitis (pronounced meh-nen-JI-tiss) is an inflammation of the meninges (pronounced meh-NIN-jeez). The meninges are the thin layers of tissue that cover the brain and the spinal cord. Meningitis is most commonly caused by infection (by bacteria, viruses, or fungi). It can also be caused by bleeding into the meninges, cancer (see cancer entry), diseases of the immune system, and other factors. The most dangerous forms of meningitis are those caused by bacteria. The disease is very serious and can be fatal.Meningitis: Words to KnowBlood-brain barrier:Cells within the blood vessels of the brain that prevent the passage of toxic substances from the blood into the brain.Cerebrospinal fluid (CSF):Fluid made in chambers of the brain that flows over the surface of the brain and the spinal cord. CSF provides nutrients to cells of the nervous system and provides a cushion for the structures of the nervous system.Meninges:The three-layer membranous covering of the brain and spinal cord.DESCRIPTIONAny time a part of the body is infected, it is likely to become inflamed and swollen. These symptoms are especially serious in the brain. The brain is enclosed in the skull, a bony structure that cannot change size. If the brain swells, it pushes outward against the skull. Brain cells may become squeezed and begin to die. Brain cells are some of the only kinds of cells in the body that do not regenerate (renew) themselves. Once they die, they cannot be replaced.An infection in the brain can cause damage in a second way. Brain cells are very delicate.
They require just the right balance of chemicals, including sugar, sodium, calcium, potassium, and oxygen. An infection can change the balance of chemicals in the brain. Brain cells may receive too much of one chemical or too little of another. This loss of chemical balance can also kill brain cells.Meningitis is a serious medical problem because it is difficult to treat. Blood flows into the brain from the neck through a network of blood vessels. This network contains special cells that prevent many chemicals from passing into the brain. This system is known as the blood-brain barrier.The blood-brain barrier prevents harmful substances from getting into the brain. The blood-brain barrier "knows" which substances the brain needs and which will damage brain cells.Brain tissue covered with thick white exudate (pus) from acute meningitis. (© 1994Joseph R. Siebert, Ph.D.Reproduced by permission ofCustom Medical Stock Photo.)The problem is that the blood-brain barrier usually does not recognize drugs as "good" chemicals. It prevents them from passing into the brain, where they could help clear up an infection. Doctors often have to find other ways to treat the kinds of infection that cause meningitis.CAUSESMeningitis may be caused by bacteria, viruses, fungi, head injuries, infections in other parts of the body, and other factors. The type of meningitis a person is most likely to contract depends on his or her age, habits, living environment, and health status.Bacteria are not the most common cause of meningitis. But they produce the most serious and most life-threatening forms of the disease. The most common kinds of meningitis in newborns are those caused by streptococci (pronounced STREP-tuh-KOK-see) bacteria. These bacteria pass from the mother to the child through the blood system they share before birth. The highest incidence (rate) of meningitis occurs in babies under the age of one month. Children up to the age of two years are also at relatively high risk for the disease.Adults are usually infected by a different kind of bacterium. This bacterium produces a form of meningitis that has some symptoms like those of pneumonia (see pneumonia entry).One type of bacterium causes a contagious form of meningitis. A person with this form of meningitis can pass it to others with whom he or she comes into contact. Epidemics (mass infections) of meningitis have been known to occur in crowded day-care centers and military training camps.Meningitis is often caused by a virus. The virus is usually the same one that causes other viral infections such as mumps (see mumps entry), measles (see measles entry), chickenpox (see chickenpox entry), rabies (see rabies entry), and herpes infections (like cold sores; see herpes infections entry).A person's general health can also increase his or her risk of developing meningitis. For example, a person with a weakened immune system is at greater risk for meningitis than one who has a healthy immune system. People with AIDS (see AIDS entry) have damaged immune systems and are less able to fight off fungal infections. These fungal infections can lead to infections of the brain and meningitis.People who have had their spleens removed are also at higher risk for meningitis. Spleen removal may be necessary to solve some other medical problem, such as cancer of the spleen. But it may also expose the patient to greater risk for meningitis.The most common cause of meningitis is blood-borne spread. This term means that a person already has an infection in some other part of his or her body. If that infection is not treated properly, it can become more serious and start to spread through the body by way of the bloodstream. Normally, the blood-brain barrier would keep the infectious agents out of the brain. But if huge numbers of infectious agents accumulate in the blood, some of them may get through the blood-brain barrier. They will then be able to infect the meninges and cause meningitis. Infections that occur close to the brain, such as an ear or sinus infection, pose an especially high risk for meningitis.Meningitis can also develop because of openings in the skull. These openings can occur because of a skull fracture or a surgical procedure. These openings provide a way for infectious agents to get into the brain because the blood-brain barrier cannot prevent the infection.SYMPTOMSThe classic symptoms of meningitis include fever, headache, vomiting, sensitivity to light, irritability, severe fatigue, stiff neck, and a reddish-purple rash on the skin. If the infection is not treated quickly, more serious symptoms develop, including seizures, confusion, and coma.SARA ELIZABETH BRANHAMBefore the discovery of antibiotics, meningitis was a dreaded diseases. There was no way to stop its progress. Those who survived an attack of the disease were likely to be left blind, deaf, or mentally retarded. The disease was also feared because of the ease with which it spread. During World War I (1914–18), for example, meningitis often swept through groups of soldiers who lived and fought together. The only way to stop its spread was to isolate infected soldiers from others who were still healthy.Important breakthroughs in the treatment of meningitis came as the result of the work of Dr. Sara Elizabeth Branham (1888–1962). Dr. Branham worked for many years at the National Institutes of Health. Initially, she was interested primarily in food poisoning caused by bacteria. But the tragedies of World War I encouraged her to focus on ways of treating meningitis.When she began her research, the only treatment available for meningitis was antiserum obtained from horses. Horse antiserum is a chemical produced in horses when they have been exposed to meningitis bacteria. As horse antiserum lost its effectiveness, Dr. Branham developed another form of antiserum, produced in rabbits.Finally, in 1937, Dr. Branham decided to try the newly discovered sulfonamide drugs on meningitis. The sulfonamides were the first antibiotics to be widely used. Dr. Branham found that they could be used effectively against the bacteria that cause meningitis. Largely as a result of her research, meningitis was kept under control during World War II (1939–45).These symptoms may not be present in very young babies or the elderly. The immune system of babies is usually not developed enough to fight off an infection of the meninges. So symptoms that accompany an immune response, such as fever, are not observed. Seizures may be the only symptom of meningitis in young children. The same is true of older people who have other kinds of medical disorders that leave them in a weakened state.DIAGNOSISThe first clues that a person may have meningitis can be obtained from a simple physical examination. The doctor may try to move the patient's head in various directions. For a person with meningitis, these movements can be difficult and painful.The standard test for diagnosing meningitis is called a lumbar puncture (LP), or spinal tap. An LP involves the insertion of a thin needle into the space between the vertebrae that make up the spine. A small sample of cerebrospinal fluid is removed. Cerebrospinal fluid (CSF) is a clear liquid present in the space between cells in the brain and the spinal cord. It serves a number of important functions. It provides a cushion for the brain and spinal cord, brings nutrients to these structures, and carries away waste products.CSF normally contains certain fixed amounts of various chemicals, such as sugar, sodium, potassium, and calcium. An infection in the meninges will cause a change in these amounts. For example, bacteria "eat" sugar, so the presence of bacteria in the meninges causes a reduction in the amount of sugar in the CSF.The presence of white blood cells in the CSF is also a clue to the presence of meningitis. The immune system produces white blood cells to fight off infections. A healthy body would normally not have white blood cells in the CSF. If they are present, the immune system is probably fighting an infection in the brain or spinal cord, such as meningitis.TREATMENTMeningitis infections caused by bacteria can be treated with antibiotics. Penicillin and cephalosporins (pronounced seff-a-lo-SPORE-inz) are commonly used. Special methods are necessary for giving these drugs, however, because of the blood-brain barrier. The usual procedure is to inject large quantities of an antibiotic directly into a person's bloodstream. If the concentration of drugs is high enough, some will get through the blood-brain barrier and into the meninges.Antiviral and antifungal medications can be used similarly. Antiviral drugs usually do not kill viruses, but they can lessen some of the effects of the viruses.Steroids may also be used to treat meningitis. Steroids tend to reduce inflammation and swelling, lessening possible harm to brain cells. The balance of sugar, sodium, potassium, calcium, and other substances in the CSF must also be carefully monitored. It may be necessary to inject one or more of these chemicals into the patient's body to maintain a proper balance.PROGNOSISViral meningitis is the least severe type of the disease. Patients usually recover with no long-term effects. Bacterial infections are far more serious and progress quickly. Very rapid treatment with antibiotics is necessary. If the infection is not halted, the patient may fall into a coma and die in less than a day.Death rates for meningitis vary depending on the cause of the infection. Overall, the death rate from the disease is just less than 20 percent.Long-term effects of meningitis are not unusual. For example, damage to cells in certain parts of the brain can cause deafness and/or blindness. Some patients develop permanent seizure disorders. These disorders may require lifelong treatment with antiseizure medications. Scarring of brain tissue can block normal flow of CSF. This condition may be serious enough to require the installation of shunt tubes, surgically implanted devices that help to restore normal circulation of CSF.PREVENTIONThere are no specific recommendations for avoiding meningitis. People should try to avoid developing any kind of infection that might spread to the meninges, especially those of the ear and sinus.Some preventive treatments are available for specific types of meningitis. For example, there is a vaccine for individuals who have to be in areas where contagious meningitis exists. These individuals may also take antibiotics to protect them from infection by the bacterium that causes this form of the disease. A vaccine is available for one of the forms of meningitis that occurs in young children.

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Understanding Cholesterol

With all the news and warnings about the dangers of high cholesterol, many people view cholesterol as a bad substance that should be eliminated completely from our lives. In truth, cholesterol serves some important functions in the body. In order to understand how cholesterol affects the body, one must first understand what cholesterol is.
Cholesterol is a waxy substance that is attached to the fats in our bloodstream and is present in all of the cells of the body. Cholesterol comes from food that we eat, as well as being manufactured directly by the liver. Cholesterol is an important regulator in the bloodstream, as it helps to regulate the formation of many cells as well as hormones. However, to have too high or too low of a cholesterol count in the blood can be a very dangerous factor, often leading to a heart attack or a stroke. Although cholesterol is prevalent in the blood stream, it cannot dissipate in the blood. The cholesterol maneuvers throughout the body attached to lipids (fats).
There are two main types of cholesterol. The first type is called LDL cholesterol, and the other is HDL cholesterol. LDL cholesterol, otherwise known as low-density lipoprotein, is considered the dangerous cholesterol. LDL cholesterol can build up on the artery walls. Over time this plaque build-up blocks blood flow, reducing circulation and causing stress and damage to the heart. This raises blood pressure, and eventually leads to heart disease or a heart attack. Individuals that have higher levels of LDL run a much higher risk of having heart disease. Although LDL is affected by genetics, there are several precautions that individuals can take towards keeping safe LDL levels.
The other form of cholesterol is HDL, or high-density lipoprotein. HDL is considered the good cholesterol. HDL cholesterol is important for the body to have as this type of cholesterol helps filter out LDL cholesterol from the lining of the arteries, as well as transporting fat in the bloodstream (triglycerides) to the liver so that it can be excreted from the body. It is believed that even having high levels of HDL is safe, as it can help protect one's heart from a heart attack or stroke. Low counts of HDL could potentially lead to a heart attack and stroke, however this is rare for people eating a western-style diet, which is typically high in both forms of cholesterol.
Most of the cholesterol in our bodies comes from the foods we eat. Foods high in fats, particularly saturated and trans fats, contribute to high levels of LDL cholesterol. Meat and dairy products are the main sources of LDL cholesterol, while leafy vegetables, fruits, and nuts are more nutritious alternatives that have higher levels of HDL cholesterol. While genetics does play a role in cholesterol levels, a change in diet is the most effective way to lower dangerous cholesterol levels, and reduce your risk of heart disease and associated health problems.
Certain natural substances found in Vasacor, including plant sterols, fish oils, and policosanol have been shown in numerous clinical studies to be highly effective in promoting healthy cholesterol levels, particularly when combined with a healthy diet and exercise. If you are concerned about your cholesterol levels, now is the time to make a change, and Vasacor can help.
The Article is Originally Published Here: Cholesterol Facts
Cholesterol Overview
Cholesterol is one of the lipids used extensively by our body for diverse array of functions. Cholesterol, along with some other lipids, forms important cellular structural components, makes steroidal hormones, & produces energy when decomposed. Cholesterol, at some levels, is produced by the body (without ever letting you know!) while it also finds its way in your body when you feast on that yummy creamy cake!
Cholesterol is broadly categorized, on the basis of its density, into following classes: High Density Lipoproteins, Low Density Lipoproteins, Intermediate Density Lipoproteins, Very Low Density Lipoproteins, Chylomicrons
The levels of these cholesterol types reflect the state of health of your body. The blood cholesterol levels define degree and asperity of a cascade of diseases, like:
Atherosclerosis & atherosclerosis associated cardiovascular disorders: Atherosclerosis is a stage of arteriosclerosis involving fatty deposits inside the arterial walls. This deposition of fatty acids is a long-term process, which in due course of time, leads to narrowing of arteries and to be hardened. It results in the diminution of arterial elasticity leading to reduction in the blood volume passed through them thus, leafing out various symptoms associated with cardiovascular diseases.
Vascular dementia & Alzheimer�s disease: Vascular dementia (or mental deterioration, in layman terms!) is caused when blood vessels deprive the brain of oxygen, as a result of which brain cells die. Some studies report high cholesterol levels to increase the risk of cognitive impairment.
A famous neurological disorder, Alzheimer�s disease is a progressive form of pre-senile dementia that results in impaired memory, which is followed by impaired thought and speech and finally complete helplessness. It has been reported that much of the damage of Alzheimer's is due to the deposition of a sticky protein, called beta-amyloid in the vital areas of the brain and unfortunately, higher levels of cholesterol are believed to accelerate the formation of beta-amyloid plaques!
Miscellaneous effects like peripheral vascular disease (numbness in limbs due to high cholesterol levels in blood vessels, blocking the flow of blood), cancer (due to suppression of a tumor suppression gene by TGF) & pregnancy colligated complications (due to dramatic rise in cholesterol count during pregnancy) have been reported quite frequently.
All these monstrous diseases certainly require us to stay informed about our cholesterol levels & overall lipid profiles. Usually, cardiovascular disease risk index (blood HDL & LDL ratio) is obtained by monitoring pulse rates, blood pressure, ECG, checking kidney functions, listening to heart beats and large arteries. However, a general quick idea of cholesterol levels can be obtained by various easy-to-use handy equipments available in the market which can used individually to test cholesterol levels without any laboratory expertise.
These testing machines are able to measure Low-density lipoprotein (LDL) cholesterol, High-density lipoprotein (HDL) cholesterol, triglycerides & total cholesterol with a reasonable accuracy.
The ideal cholesterol level in the blood is less than 5mmol/l. While the cholesterol levels between 6.5 to 7.8mmol/l are termed as moderate, anything above 7.8mmol/l is termed as Very High Cholesterol & surely you wouldn�t want your meter read anywhere near to it! So, stay informed and eat healthy!

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Vision: Vitamin E Benefit for Cataracts in Dispute

By NICHOLAS BAKALAR
Many studies, including one reported in this column in February, have suggested that vitamin E supplements help prevent cataracts. But a large 10-year randomized trial, the longest to date, has found no difference in cataract formation between those who took vitamin E and those who did not.
The study, in the May issue of Ophthalmology, included 37,675 women without an initial diagnosis of cataracts. Half took 600 international units of vitamin E on alternate days; the rest took a placebo. Neither the subjects nor the researcher knew who was taking which pill. The participants filled out annual questionnaires to monitor the pill taking, adverse effects and cataract formation.
At the end of the study, there was no difference in the number of cataracts between the groups and no difference in the types of cataracts they developed. Nor did those with possible risk factors like age and cigarette smoking get any benefit from vitamin E.
“Although observational data tend to suggest benefits for vitamin E,” said William G. Christen, the lead author and an associate professor of medicine at Brigham and Women’s Hospital, “data from this more rigorous randomized 10-year trial suggest little benefit.”
The good news is that the study detected no harmful effect from the moderately high dose of vitamin E.

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For a Sharp Brain, Stimulation

By RONI CARYN RABIN
AMERICANS may worry about heart disease, stroke and diabetes, but they downright dread Alzheimer’s disease, a recent survey found.
For good reason. One in eight adults over 65 is affected by the disease. Those who are spared know they may end up with the burden of caring for a parent or a spouse who is affected. Even though the number of older adults with dementias is rising rapidly, only a few drugs that have been approved to treat symptoms are on the market, and they slow down the disease but do not cure it.
Researchers, however, are more optimistic than ever about the potential of the aging brain, because recent evidence has challenged long-held beliefs by demonstrating that the brain can grow new nerve cells.
“For a long time, we held the assumption that we’re born with all the nerve cells we’re ever going to have, and that the brain is not capable of generating new ones — that once these cells die we’re unable to replace them,” said Molly V. Wagster, chief of the Neuropsychology of Aging branch of the National Institute on Aging. “Those assumptions have been challenged and put by the wayside.”
The birth of new nerve cells, she said, “has been shown to occur in the adult — not only in adult rats and monkeys, but also in older adult humans.” Most of the areas that show neurogenesis and that have been investigated so far are important for learning and memory, particularly the hippocampus, she added.
So how does one stimulate neurogenesis?
Scientists do not have all the answers, but studies of older people who have maintained their mental acuity provide some clues. They tend to be socially connected, with strong ties to relatives, friends and community. They are often both physically healthy and physically active. And they tend to be engaged in stimulating or intellectually challenging activities.
The big question is whether they remain mentally alert because they engage in these activities, or whether they are able to engage in these activities because they are cognitively intact.
“We don’t know whether this is an example of reverse causation or not — it’s probably a two-way street,” said Bruce S. McEwen, who heads the neuroendocrinology lab at Rockefeller University in New York.
But some interventional studies that have introduced older adults to exercise regimens have reported remarkable results. Researchers at the University of Illinois at Urbana-Champaign recruited a group of sedentary adults between the ages of 60 and 75, assigning half of them to an aerobic exercise program that met three times a week to walk, while a control group did anaerobic stretching and toning.
The scientists measured the group’s cognitive function before and after the six-month program and found improvements among those who had done the walking.
“Six months of exercise will buy you a 15 to 20 percent improvement in memory, decision-making ability and attention,” said Arthur F. Kramer, a professor of psychology at the University of Illinois. “It will also buy you increases in the volume of various brain regions in the prefrontal and temporal cortex, and more efficient neuronetworks that support the kind of cognition we examined.”
Other studies have found improvements in cognitive function after a combined regimen of physical exercise and cognitive training.
But skeptics say there is no guarantee that intellectual stimulation will prevent Alzheimer’s disease or other forms of dementia. “Maybe it does, but I don’t think we have a shred of evidence,” said Dr. Robert N. Butler, a psychiatrist and gerontologist who is president of the International Longevity Center-USA. “What it does is maintain good health,” he said, adding, “I don’t think we can go much further than that.”
But there is consensus among scientists on a few recommendations for action that, most agree, cannot hurt.
Regular physical activity may improve brain function, both by increasing blood flow to the brain and stimulating the production of hormones and nerve growth factors involved in neurogenesis. Animal studies have found that physically active animals have better memories and more cells in their hippocampus. Exercise also plays a role in countering diseases like Type 2 diabetes, which increases the risk of dementia. Cholesterol and hypertension, which affect vascular health, also need to be kept in check.
Seeking out stimulation through interesting work, volunteer opportunities or continuing education is beneficial. Travel, read, take up a new language or learn to play a musical instrument. Staying socially connected is also associated with brain health, as is managing stress effectively. Chronic stress can lead to the rewiring of areas of the brain that are involved in emotion, memory and decision-making, Dr. McEwen said, “and the brain becomes more biased toward more anxiety, more depression, less flexibility in terms of decision-making and becomes less able to store information.”
Most scientists recommend eating a Mediterranean-style diet, including fish and nuts containing omega-3 fatty acids, antioxidant-rich fruits and vegetables, olive oil and possibly some red wine. (Blueberries are also recommended.) Some also suggest avoiding playing games like football, because of the risk of head injuries, staying away from pesticides and insecticides that contain neurotoxins and not drinking excessively.
“Another thing that’s important as people get older is to maintain flexible attitudes and be willing to try new things,” said K. Warner Schaie, who in 1956 started the Seattle Longitudinal Study, which follows the psychological development of participants through adulthood. “You have to expect things will shift over time and won’t be the same as when you were young. Those who manage to roll with the punches, and enjoy change rather than fighting it, tend to do well.”

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11 Hints for Stronger Nails

Nails make it easier to pick up small things, clean a frying pan, and scratch an itch. They also provide an external sign of your health, with weak, brittle nails often signaling some nutritional deficiency.

Moisturize

To keep your nails hydrated, rub a small amount of petroleum jelly into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry. Keep a jar in your purse, desk drawer, car—anywhere you might need it. Not a fan of petroleum jelly? Substitute castor oil. It’s thick and contains vitamin E, which is great for your cuticles. Or head to your kitchen cupboard and grab the olive oil—it also works to moisturize your nails.

Wear Gloves

Wear rubber gloves whenever you do housework or wash dishes. Most household chores, from gardening to scrubbing the bathroom to washing dishes, are murderous on your nails. To protect your digits from dirt and harsh cleaners, cover them with vinyl gloves whenever it’s chore time. And for extra hand softness, apply hand cream before you put on the rubber gloves.

Angles

When pushing back your cuticles (it is not necessary to cut them), come in at a 45-degree angle and be very gentle. Otherwise the cuticle will become damaged, weakening the entire nail, says Mariana Diaconescu, manicurist at the Pierre Michel Salon in New York City.

Avoid Ingrowns

Trim your toenails straight across to avoid ingrown toenails. This is particularly important if you have diabetes.

Wash and Dry

Dry your hands for at least two minutes after doing the dishes, taking a bath/shower, etc. Also dry your toes thoroughly after swimming or showering. Leaving them damp increases your risk of fungal infection.

Stay Dry

Air out your work boots and athletic shoes. Better yet, keep two pairs and switch between them so you’re never putting your feet into damp, sweaty shoes, which could lead to fungal infections.

Cotton

Wear 100 percent cotton socks. They’re best for absorbing dampness, thus preventing fungal infections.

Diet

Add a glass of milk and a hard-boiled egg to your daily diet. Rich in zinc, they’ll do wonders for your nails, especially if your nails are spotted with white, a sign of low zinc intake.

Filing

File your nails correctly. To keep your nails at their strongest, avoid filing in a back-and-forth motion—only go in one direction. And never file just after you’ve gotten out of a shower or bath—wet nails break more easily.

Stimulate

Massage your nails to keep them extra strong and shiny. Nail buffing increases blood supply to the nail, which stimulates the matrix of the nail to grow.

Choose Wisely

Avoid polish removers with acetone or formaldehyde. They’re terribly drying to nails, says Andrea Lynn Cambio, M.D., a New York City dermatologist. Use acetate-based removers instead.

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Are there Dangerous Ingredients in the Food We Eat Every Day?

Unfortunately, the answer to that question is yes.

Do you suffer from health problems like cancer or heart disease? Does your child have ADD or learning disabilities? Are you struggling with weight problems?

Here are 10 Ingredients found in our food that might be causing your health problems:

* Hormones, steroids and antibiotics found in animal products – Even if you don't eat meat, you could still be getting these dangerous ingredients in your diet-if the vegetables you eat are treated with the manure of animals with these in their system.

* Toxins and pollutants - these come from contaminated water and in the air. Even some banned years ago are still in our soil, such as DDT.

* Pesticides, fertilizers and fumigants – Unless you eat only organic produce, your food has been sprayed or dusted with these dangerous ingredients.

* MSG (Monosodium Glutamate) – this is a chemical ingredient which is used to stimulate tastebuds. It may not even be listed on the food label if it were mixed with another chemical prior to being put into our food.

* Partially Hydrogenated Vegetable Oils – These oils give food a longer shelf life. The by-product of this, trans fats are created and trans fats clog your arteries and increase your LDL or bad cholesterol.

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Vitamins To Help You Relieve Stress

People do not realize what vitamins can do for them. Vitamins are great for those who need them. On the other hand, if you have sufficient vitamins, then you will not need regimens of vitamins. Building vitamins in your system, which has too much already, or sufficient nutrients can cause harm. Vitamins will make you look younger and feel younger as well as make you feel good about yourself, providing you need regimens suited for your system.

How do I learn what vitamins are good for me? We get natural vitamins in the foods we eat. Some times, you do not get the right amount so you have to take vitamins, which come in many ways. You can get them in a pill form, liquid, powder, etc. If the vitamins you choose do not work for you, your doctor can give you a shot. You can get almost all the vitamins you may need at local drug stores. You will find vitamins at supermarkets, department stores and so on. If you cannot determine which vitamins are right for you, check with your doctor. He may have some recommendations. In fact, you should visit your family doctor first and ask him/her, which vitamins may be suitable for your body type.

How vitamins help you to relieve stress. Vitamins will help control your weight, and help keep you from getting sick with the common cold and the flu. There are many vitamins to help you out. You can check out at your local pharmacy many different kinds. You pharmacist is your best friend as well as your doctor. He/she may be able to help you find out which vitamins are best suited for your body type.

What kinds of vitamins should I consider and for what purpose? You have a wide array of vitamins to choose from, including B1, B12, B6, E, D, K, A, and so on. B1 is designed to help your heart function in order. The vitamin will assist your central nervous system as well, helping you to have a better attitude in life. B1 will give you energy, since it is known to swap blood sugar, transferring it to energy. B1 promotes a healthy mucous membrane, and will promote the muscular and cardio functions.

How do you decide if you need vitamins? Some things that you may feel if you are low on vitamins are fatigue. You may feel muscle tenderness, or experience insomnia. Insomnia can benefit from Melatonin supplements. You can get natural vitamins from corn breads, nuts, oatmeal, cereal, wheat and so on. Eat plenty of veggies and fruits also to get the vitamins you need.

If you have colds, you can benefit from Vitamin C. If you are searching for anti-aging vitamins consider E, since According to experts, Vitamin E is responsible for preserving oxygen in the blood, reduce more than 40 percent of the oxygen amount the heart needs as well. Vitamin E also has been linked to influential anti-coagulants. Some experts believe the vitamin will slow blood clotting by dilating the blood vessels. If you searching for the vitamin to help you stay young and healthy, then Vitamin E that contains 200 units is for you.

According to German experts Wolf and Luczak Vitamin E is a stabilizer for youth and strong blood. If this is true, then dying cells will be replaced quickly by new cells. Dying cells is responsible for many diseases, including cancer, AIDS, HIV, leukemia and so on. In fact, T-Cells that deteriorate is responsible for AIDS, certain types of cancers, herpes simplex, and so on.

Most of all it is very important to find a diet plan that works for you. You need to feel comfortable with what you eat. Supplements, like the proven liquid multivitamins are very popular in the fitness industry because they boost energy, vitality, and weight loss.

Why supplement with liquid multi-vitamins? They absorb 90 percent better into the body's system, and with junk food readily available to Americans, we need all the help we can possibly get! Vanessa Alexander is an expert on health and wellness, and alternative herbal intervention. Why not treat your body right and look great in 2008!

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Sad Heart, Happy Heart. Here’s How to Keep it Ticking Happily

It may be an age old symbol of emotion, but everyone knows that the human heart is really nothing more than a pump. Or is it? New research suggests a direct link between your state of mind and the state of your heart. Here’s how to keep it ticking happily.

You’ve seen it on TV. A hospital humming with urgent activity, the echo of footsteps on shiny floors, a roomful of white coated figures, and an unbroken note that pierces the air. A flurry of gloves, a jolt of electrical energy, and the note shifts into a regular, rhythmic pattern. The human heart, pulsing back into life.

But the industrious organ that shepherds your blood and its vital cargo of oxygen through the body is also an age old symbol of emotion. Be it aching or breaking or brimming with love, the heart has always overruled the brain as the supposed wellspring of the way we feel.

As it turns out, this may not be such a fanciful notion. A growing body of clinical research seems to confirm what poets and songwriters have long proclaimed. There’s a real and direct link between our hearts and our minds. Or to put it in the language of the white coated figure; psychosocial factors may present stronger risks for acute myocardial infarction than diabetes, smoking, hypertension and obesity. Which means that stress at work or home, along with your perceived ability to cope with life, can significantly increase your risk of heart disease. The mortality rate in heart failure patients with major depression is two and a half times higher than in heart patients without depression.

Yet, depression in heart failure patients often goes undiagnosed. This is partly because of the overlap in the symptoms of the two conditions (among them: fatigue, loss of energy, poor appetite, and sleep disturbance) and partly because many patients see depression as a character weakness or personality flaw, when it’s really a common clinical condition that affects as many as one out of five patients with heart disease.

It is here that the big question of cause and effect comes to mind. Is depression a natural consequence of the life changing impact of heart failure? Or is heart failure a likely outcome of the physical effects of depression? The answer, in both cases, is yes. If you’re depressed or anxious, you are more likely to develop a cardiovascular problem. How, exactly?

A heart attack is cause by a blocked blood vessel to the heart and depression is one of the known contributors to the development of such a blockage. Inside the blood vessels we find the lumen, where the blood is able to flow. Factors such as smoking, high cholesterol and depression can cause fatty deposits to accumulate on the wall, forming a plaque that juts into the lumen. If this plaque becomes damaged or ruptured, your body’s repair system shoots to the rescue, building a blood clot to patch up the gash.

But the clot also seals off the artery’s lumen, blocking the blood flow and leading to possible bypass surgery. Depression is a risk factor for heart disease, but heart disease is also a cause of depression. When your heart is heavy, you may lose your natural inclination to get out and get active, and you’re more likely to drink and smoke and eat the wrong things. Heart failure patients should be screened for depression and treated when depression is found to be present. This may help to improve the patient’s quality of life, and potentially improve long term outcomes.

But it’s not only all up to the doctors. We all need to learn how to make our hearts happy. The heart is an easy organ to please. It all begins with proper exercise and nutrition. Nobody can change their family history, but we can all do something about the foods we eat and the activities we do.

A healthy diet consists of the four essentials: Fats, Fiber, Fruit and Vegetables.

Your body doesn’t need a lot of fat to stay healthy, so try to keep your fat intake low. Fiber is a must because it lowers your cholesterol and fills you up so you eat less. Physical activity is equally important. It boosts your circulation, reduces stress levels and stimulates the release of happy hormones or endorphins. Even if you have a heart condition, exercise can help you get back on track.

Goal number one? Do whatever it takes to keep your heart happy. Love your body. Live your life. And above all, never lose heart.

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Green Tea. An Old Age Solution To A New Age Problem

Green tea is now used in many health products globally; it is currently used primarily as an antioxidant but this is a complex herb that is still being researched. If you are looking to use green tea weight loss products, they're available in liquid form, for drinks, or tablets if you prefer; either way excess calories will be lost when used.

It has a wide range of benefits for the human metabolism but first and foremost, it has great anti-aging properties, accelerating cell regeneration and slowing the oxidation process in the system. Although it is the toxin removal and laxative qualities that help with weight loss when taken regularly. Our body loses more calories because it is speeded up thereby reducing the amount of fat tissue which would normally form.

Despite the success of green tea weight loss products, they cannot work on their own so the user must be responsible for what food they eat and any exercise they perform. For it to work, adjustments to diet and mental attitude are necessary for a person to become healthier, it is not just a case of losing weight.

Although green tea can be used at any time of the day and in many ways as a beverage, it is most effective when taken immediately before bed. Although it may at first seem a little scary, it has a strange effect on the body and as a consequence the stomach and bowls may not work as they should while you become accustomed to it during the first few days. This is not something to be concerned about as it only normally affects someone who has never taken green tea weight loss products before and then because the tea is improving the body's metabolism. Results are normally obvious within the first week, particularly if you complete the diet with physical exercise, lots of liquids and green food.

Extracts from the ginseng root are often mixed with green tea as combined; the two prove to be more effective. Used in Asia for thousands of years ginseng is well known and respected there and provides essential vitamins and minerals for good health when combined with those already found in the product.

When ginseng is used in association with green tea it stimulates the immune system and fortifies the user, representing a valuable energy source, during the stressful period when you are returning to normal weight. Natural products like green tea and ginseng are safe to use even on programs lasting up to 26 weeks at a time.

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How Much Water To Drink Daily

You probably already know that it’s important to drink enough water. A minimum of eight glasses of water a day is recommended. You should aim for more if it is really hot, or you are working out and sweating a lot. Getting enough water in your body will prevent you from getting dehydrated. According to WEBMD the early signs of dehydration are increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. You may also experience a lack of energy and a headache. None of these sound very fun. I know it is hard sometimes to drink that much water; especially when sodas and coffee tempt us. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day. Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.

1. Keep a Log

This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You’ll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead.

2. Add Some Lemon Juice

I tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.

3. Try Some Club Soda

If you are craving the fizz of a soda, try some Club Soda. Most brands have a little too much fizz for me. I end up watering them down with – guess what – water. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.

4. Drink Some Water When You Feel Hungry

Unfortunately many of us have gotten so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.

5. Carry A Water Bottle

It’s much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You’ll be sipping away the water without even noticing it.

6. Drink More If You Are Working Out

We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it’s hot. Your body uses and needs more water when it sweats a lot. So don’t forget to fill back up on water during and after your exercise.

Just pay attention to how much you drink and implement some of these ideas if you don’t get the recommended eight glasses of water a day. Your body will thank you for it in the long run.

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Green Tea VS Parkinson

Seems the green tea more and more to show a lot of health benefit. Green tea can protect us from heart sickness and cancer. So, seems the green tea also can prevent Parkinson’s disease, according to a research presented in routine meeting of the American Academy of Neurology

One group of Houston’s researcher check polyphenol, strength antioxidant which represent as main component of green tea. Research to an animal was indication if extract of green tea possible has effect to prevent Parkinson. But, this mechanism not yet been understood by all expert.

Parkinson’s disease happened if cell brain which produce a compound, referred as dopamine, dead in brain area controlling movement. Because its fall level dopamine, tremble and the spastic movement which do not be controlled happened. Parkinson’s Patient also have movement very tardy and some suffering dementia

Some theory express if Parkinson is caused by poisonous substance killing brain cell and cause fall of dopamine level. Many researcher wish to see what effect in polyphenol or green tea to the brain cell

At research to mouse, researcher find if polyphenol pursue MPP+ to enter this brain cell, a substance knew can kill brain cell and cause Parkinson at mouse

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Eating eggplant have five effectiveness of disease prevention

Solanaceae eggplant Eggplant is for the one-year-old herbaceous plants, tropical perennial. Research shows that ate eggplant, can control the disease.

1, lower blood cholesterol.

Eggplant fiber contained in the soap grass glycosides, a lower blood cholesterol effect. Brazilian scientists used rabbits to test obesity. The results showed that, edible eggplant juice a group than the control group of rabbits in the rabbit blood cholesterol levels dropped 10 percent.

2, the treatment of hemorrhagic disease.

Scientifically proven, purple eggplant rich in vitamin P, can improve the micro-vascular brittle, and prevent small vascular hemorrhage, it can arteriosclerosis, hypertension, hemoptysis, scurvy, purpura patients have certain preventive effect.

3, treatment of internal hemorrhoids bleeding.

Eggplant with Qingre Huoxue, swelling analgesic effect. Daily use of fresh eggplant 1 ~ 2, washed into bowl, plus modest oil, salt and let cook. cooked taking, and even served a few days can cure hemorrhoids bleeding, constipation at the same time on a certain effect.

4, wipe out senile plaques.

Gradually elderly vascular sclerosis, skin, there are "senile plaques" and "Dot" with age is gradually increasing growth from small, to connect from point-like flake, which is often a precursor to stroke. Eggplant ate more senile plaques will be significantly less phenomenon.

5, cancer prevention.

Eggplant Kwai - intron successful, it could inhibit the proliferation of tumor cells digestive tract, especially for gastric cancer and colorectal cancer inhibited. Some of the cancer patients undergoing chemotherapy fever, can be cold after eating cooked eggplant, a cooling effect. Eggplant also can be used for gastric cancer and gastrointestinal cancer adjuvant treatment of food.

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Four Ways to Start Your Weight Loss

When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.

1. Be a Calorie Detective
When clients tell me they've stopped losing weight, the first thing I ask is this: how many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: how much are you eating? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! A good calorie goal for dieters is your target weight times 10.

2. Change It Up
When you're not making gains in an exercise program you change your routine. Same holds true with your eating plan. Low-carbers could go higher carb for a few days, high-carbers might switch to a plan like Atkins or South Beach. Varying calorie intake may have a positive effect: If you're averaging 1,500 calories daily, try dropping to 1,200, going up to 2,000 and then dropping back to 1,500. You get the idea. Your body's gotten comfortable, so it's time to shake things up.

3. Try a Temporary Ban
Food sensitivities can cause weight gain and bloat, and the frustrating thing is that most of us don't always know which foods are the culprits. So play the odds. Highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Temporarily ban all three and see what happens.

4. Take Your Workout Up a Notch
Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level 6 for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight.

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13 Healthy Habits to Improve Your Life

There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number.

Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Healthy Habit No. 3: Get Enough Sleep

"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.

This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.

Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.

Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.

Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.

To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Healthy Habit No. 4: Make Social Connections

Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.

It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:

• Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
• Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
• Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
• Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.

Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.

Healthy Habit No. 5: Exercise for Better Health

We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.

In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:

• Helps control weight
• Maintains healthy bones, muscles, and joints
• Reduces risk of developing high blood pressure and diabetes
• Promotes psychological well-being
• Reduces risk of death from heart disease
• Reduces risk of premature death

Studies have also shown a link between exercise and a reduced risk of certain cancers.

Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.

The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.

Healthy Habit No. 6: Practice Good Dental Hygiene

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.

Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.

The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).

Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.

Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.

In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.

Healthy Habit No. 7: Take Up a Hobby

Look up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."

Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.

The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.

In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.

The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. "It was a more active orientation to life."

Healthy Habit No. 8: Protect Your Skin

Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.

The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.

Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:

• Always wear sunscreen with SPF 15 or higher.
• Don a hat with a brim and wear other protective clothing.
• Don't deliberately sunbathe.
• Try to avoid sun exposure between 10 a.m. and 3 p.m.

Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:

• Reduce the risk of some cancers
• Beat the signs of aging
• Improve memory
• Promote heart health
• Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."

She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).

The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.

In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Healthy Habit No. 11: Drink Tea

"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.

There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.

"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."

However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.

We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.

"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.

An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

And there are plenty of opportunities to move those legs:

• Take the stairs instead of the elevator.
• Walk to the store.
• Window shop at the mall.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal.

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.

"A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."

For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.

To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.

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10 Essential Health Tips

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

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Healthy Life ~ Fruits and Vegetables

“Eat your fruits and vegetables.” You’ve likely heard this statement since childhood. Research shows why it is good advice:

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are naturally low in fat and calories and are filling.

Need some new ideas for adding more fruits and vegetables to your daily diet?

• Check out Fruits & Veggies Matter for tips, recipes, and more! You can find easy ways to add more fruits and vegetables into your daily eating patterns. Visit the fruit and vegetable of the month pages to find seasonal fruits and vegetables, preparation tips, and great recipes.
• In addition, you can find many new ideas in our recipe database. The database enables you to find exciting fruit and vegetable recipes that fit your needs. Searching by meal, by ingredient, or by cooking needs is easy.

Not sure how many fruits and vegetables you should be eating each day?

• Visit Fruits & Veggies Matter's fruit and vegetable calculator. Here you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. This site also has helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.
• You can also visit MyPyramid.gov to find more information about vegetable sub-groups and tips and ideas for fitting healthy foods into into an overall eating plan.

Curious as to whether fruits and vegetables can help you manage your weight?

• Take a look at this How to Use Fruits and Vegetables to Help Manage your Weight brochure and learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables are included with meal-by-meal examples. You will also find snack ideas that are 100 calories or less. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

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