Superfoods for a super life

Prevention is better than cure! We’ve known that for a very long time. So eat these foods, and enjoy a disease free life. I don’t know how well many of them will go down, but then – medicine doesn’t taste any better! So, if all else fails, block your nose and swallow quickly! Although, quite honestly – they’re not all bad!  I found the article here.

1. Broccoli

It’s still true: few foods measure up to broccoli for cancer- fighting potential. Broccoli is rich in sulforaphane, an antioxidant linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal cancers. “The phytonuirients in broccoli help detoxify carcinogens found in the environment,” says Pratl. “They also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to decrease inflammation-” How to eat more: Saute broccoli florets with shallots and pine nuts, and drizzle with lemon juice; steam broccoli rabe and toss with a honey-mustard dressing.

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2. Pumpkin

It’s not just for pie: pumpkin is one of the best sources of carotenoids, antioxidants that reduce the risk of cancer. Like sweet potatoes, carrots, butternut squash and other orange-red vegetables, pumpkin is rich in disease-preventive beta-carotene. “And pumpkin is also one of the highest sources of alpha-carotene, a powerful member of the carotenoid family that’s inversely related to cataract formation and boosts immunity,” Pratt says. How to eat more: Serve warm pumpkin puree with maple syrup and finely chopped pecans; make a simple pumpkin soup with pumpkin puree, vegetable or chicken stock, onions, black beans, cumin and cilantro.

3. Blueberries

Fragrant and sweet, blueberries are rich in amhocyanidins, compounds that help protect the heart, and may inhibit the growth of cancer cells. Studies suggest the blueberry anthocyanidins protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s, and can slow and even reverse age-related memory loss and decline in cognitive function. How to eat more: loss fresh blueberries with baby spinach leaves, chopped walnuts, thinly sliced red onions and olive oil; combine chopped blueberries, diced mango, minced jalapeno peppers and cilantro with lime juice for a tangy salsa.

4. Fish

It’s a great catch in terms of heart disease. Salmon and other fatty fish-like mackerel, lake trout, herring, sardines and tuna- are rich in omega-3 fatty acids that decrease the risk of heart attack and stroke, and may cut your risk of death from coronary artery disease in half. Omega-3 fats also have immune-enhancing and anti-inflammatory effects, reduce the risk of prostate and colon cancers, and ease the symptoms of rheumatoid arthritis and some psychiatric disorders. How to eat more: Top braised spinach with poached salmon, chopped tomatoes and black olives; combine chopped, cooked salmon with capers, minced onion, lemon juice and olive oil, and serve on crackers.

5. Spinach

Boost your vision and protect against cancer with spinach, one of iln- richest dietary sources of an anlioxidant called lutein. Lutein helps protect against heart disease and some cancers, and has been shown to reduce the risk of cataracts and macular degeneration. Spinach is also rich in beta-carotene, which may protect against cancer. Other lutein-rich foods include kale, collard greens, chard and beet greens. How to eat more: Saute baby spinach, diced tomatoes, minced garlic and red pepper flakes in olive oil; toss steamed spinach with tamari, toasted sesame oil and sesame seeds.

6. Tomatoes

Another reason to eat pizza: tomatoes are loaded with lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers, and has heart-protective effects. Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth lhan tomatoes or broccoli alone. How to eat more: Simmer chopped tomatoes and broccoli in olive oil, top with black olives and grated Asiagn cheese; drizzle halved Roma tomatoes with olive oil, sprinkle with pepper and minced rosemary leaves, and roast.

Copyright Active Interest Media Aug 2007

Ten tips to boost your self-confidence

Oh boy! Its so true! You are who you really think and believe you are. And if you think you’re a failure, well… I’ve got bad news for you – you’ve set yourself up for failure in more ways than one.

The more you think about something, the more that something invades your soul. So if you want to feel good, and confident, then please do the things that count. Check out this post from Pick the Brain:

Self confidence is the difference between feeling unstoppable and feeling scared out of your wits. Your perception of yourself has an enormous impact on how others perceive you. Perception is reality — the more self confidence you have, the more likely it is you’ll succeed.

Although many of the factors affecting self confidence are beyond your control, there are a number of things you can consciously do to build self confidence. By using these 10 strategies you can get the mental edge you need to reach your potential.

Build Self Confidence

1. Dress Sharp

Although clothes don’t make the man, they certainly affect the way he feels about himself. No one is more conscious of your physical appearance than you are. When you don’t look good, it changes the way you carry yourself and interact with other people. Use this to your advantage by taking care of your personal appearance. In most cases, significant improvements can be made by bathing and shaving frequently, wearing clean clothes, and being cognizant of the latest styles.

This doesn’t mean you need to spend a lot on clothes. One great rule to follow is “spend twice as much, buy half as much”. Rather than buying a bunch of cheap clothes, buy half as many select, high quality items. In long run this decreases spending because expensive clothes wear out less easily and stay in style longer than cheap clothes. Buying less also helps reduce the clutter in your closet.

2. Walk Faster

One of the easiest ways to tell how a person feels about herself is to examine her walk. Is it slow? tired? painful? Or is it energetic and purposeful? People with confidence walk quickly. They have places to go, people to see, and important work to do. Even if you aren’t in a hurry, you can increase your self confidence by putting some pep in your step. Walking 25% faster will make to you look and feel more important.

3. Good Posture

Similarly, the way a person carries herself tells a story. People with slumped shoulders and lethargic movements display a lack of self confidence. They aren’t enthusiastic about what they’re doing and they don’t consider themselves important. By practicing good posture, you’ll automatically feel more confident. Stand up straight, keep your head up, and make eye contact. You’ll make a positive impression on others and instantly feel more alert and empowered.

4. Personal Commercial

One of the best ways to build confidence is listening to a motivational speech. Unfortunately, opportunities to listen to a great speaker are few and far between. You can fill this need by creating a personal commercial. Write a 30-60 second speech that highlights your strengths and goals. Then recite it in front of the mirror aloud (or inside your head if you prefer) whenever you need a confidence boost.

5. Gratitude

When you focus too much on what you want, the mind creates reasons why you can’t have it. This leads you to dwell on your weaknesses. The best way to avoid this is consciously focusing on gratitude. Set aside time each day to mentally list everything you have to be grateful for. Recall your past successes, unique skills, loving relationships, and positive momentum. You’ll be amazed how much you have going for you and motivated to take that next step towards success.

6. Compliment other people

When we think negatively about ourselves, we often project that feeling on to others in the form of insults and gossip. To break this cycle of negativity, get in the habit of praising other people. Refuse to engage in backstabbing gossip and make an effort to compliment those around you. In the process, you’ll become well liked and build self confidence. By looking for the best in others, you indirectly bring out the best in yourself.

7. Sit in the front row
In schools, offices, and public assemblies around the world, people constantly strive to sit at the back of the room. Most people prefer the back because they’re afraid of being noticed. This reflects a lack of self confidence. By deciding to sit in the front row, you can get over this irrational fear and build your self confidence. You’ll also be more visible to the important people talking from the front of the room.

8. Speak up

During group discussions many people never speak up because they’re afraid that people will judge them for saying something stupid. This fear isn’t really justified. Generally, people are much more accepting than we imagine. In fact most people are dealing with the exact same fears. By making an effort to speak up at least once in every group discussion, you’ll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.

9. Work out

Along the same lines as personal appearance, physical fitness has a huge effect on self confidence. If you’re out of shape, you’ll feel insecure, unattractive, and less energetic. By working out, you improve your physcial appearance, energize yourself, and accomplish something positive. Having the discipline to work out not only makes you feel better, it creates positive momentum that you can build on the rest of the day.

10. Focus on contribution

Too often we get caught up in our own desires. We focus too much on ourselves and not enough on the needs of other people. If you stop thinking about yourself and concentrate on the contribution you’re making to the rest of the world, you won’t worry as much about you own flaws. This will increase self confidence and allow you to contribute with maximum efficiency. The more you contribute to the world the more you’ll be rewarded with personal success and recognition.

Fitness myths

Isn’t it so true that we prefer to believe what suits us best? After all, facing up to reality does not necessarily fit into our picture of a wonderful world. And so it is with fitness too – read this article, and change your assumptions about many things – I had to!

The top ten fitness myths according to this:  Just don’t give up exercising totally!

Fitness Myth No. 1: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.

“Running is a great workout, but it can impact the knees — and since it’s the force of your body weight on your joints that causes the stress, it’s the same whether you’re on a treadmill or on asphalt,” says Todd Schlifstein, DO, a clinical instructor at New York University Medical Center’s Rusk Institute.

The best way to reduce knee impact, says Schlifstein, is to vary your workout.

“If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you’ll be able to run for many more years,” says Schlifstein.

Fitness Myth No. 2: Doing crunches or working on an “ab machine” will get rid of belly fat.

Don’t believe everything you hear on those late-night infomercials! Harr says that while an ab-crunching device might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, he says, you won’t see the ab muscles.

But can doing ab crunches help you to lose that belly fat? Experts say no.

“You can’t pick and choose areas where you’d like to burn fat,” says Phil Tyne, director of the fitness center at the Baylor Tom Landry Health & Wellness Center in Dallas. So crunches aren’t going to target weight loss in that area.

“In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content,” including the area around your midsection, he says.

Fitness Myth No. 3: An aerobic workout will boost your metabolism for hours after you stop working out.

This statement is actually true — but the calorie burn is probably not nearly as much as you think!

Harr says that while your metabolism will continue to burn at a slightly higher rate after you finish an aerobic workout, the amount is not statistically significant. In fact, it allows you to burn only about 20 extra calories for the day. While there’s a little bit more of a metabolic boost after strength training, he says, it’s still marginal.

“It doesn’t really count towards your caloric burn,” he says.

Fitness Myth No. 4: Swimming is a great weight loss activity.

While swimming is great for increasing lung capacity, toning muscles, and even helping to burn off excess tension, Harr says the surprising truth is that unless you are swimming for hours a day, it may not help you lose much weight.

“Because the buoyancy of the water is supporting your body, you’re not working as hard as it would if, say, you were moving on your own steam — like you do when you run,” says Harr.

Further, he says, it’s not uncommon to feel ravenous when you come out of the water.

“It may actually cause you to eat more than you normally would, so it can make it harder to stay with an eating plan,” he says.

Fitness Myth No. 5: Yoga can help with all sorts of back pain.

The truth is that yoga can help with back pain, but it’s not equally good for all types.

“If your back pain is muscle-related, then yes, the yoga stretches and some of the positions can help. It can also help build a stronger core, which for many people is the answer to lower back pain,” says Schlifstein.

But if your back problems are related other problems (such as a ruptured disc) yoga is not likely to help, he says. What’s more, it could actually irritate the injury and cause you more pain.

If you do have back pain, get your doctor’s OK before starting any type of exercise program.

Fitness Myth No. 6: If you’re not working up a sweat, you’re not working hard enough.

“Sweating is not necessarily an indicator of exertion,” says Tyne. “Sweating is your body’s way of cooling itself.”

It’s possible to burn a significant number of calories without breaking a sweat: Try taking a walk or doing some light weight training.

Fitness Myth No. 7: As long as you feel OK when you’re working out, you’re probably not overdoing it.

One of the biggest mistakes people tend to make when starting or returning to an exercise program is doing too much too soon. The reason we do that, says Schlifstein, is because we feel OK while we are working out.

“You don’t really feel the overdoing it part until a day or two later,” he says.

No matter how good you feel when you return to an activity after an absence, Schlifstein says you should never try to duplicate how much or how hard you worked in the past. Even if you don’t feel it at the moment, you’ll feel it in time, he says — and it could take you back out of the game again.

Fitness Myth No. 8: Machines are a safer way to exercise because you’re doing it right every time.

Although it may seem as if an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that’s only true if the machine is properly adjusted for your weight and height, experts say.

“Unless you have a coach or a trainer or someone figure out what is the right setting for you, you can make just as many mistakes in form and function, and have just as high a risk of injury, on a machine as if you work out with free weights or do any other type of nonmachine workout,” says Schlifstein.

Fitness Myth No. 9: When it comes to working out, you’ve got to feel some pain if you’re going to gain any benefits.

Of all the fitness rumors ever to have surfaced, experts agree that the “no pain-no gain” holds the most potential for harm.

While you should expect to have some degree of soreness a day or two after working out, Schlifstein says, that’s very different from feeling pain while you are working out.

“A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury,” he says.

As for “working through the pain,” experts don’t advise it. They say that if it hurts, stop, rest, and see if the pain goes away. If it doesn’t go away, or if it begins again or increases after you start to work out, Schlifstein says, see a doctor.

Five tips and you’re set

Isn’t it wonderful how much advice is out there today? I know it can become boring and overpowering at times – but only if you let it. I prefer to bookmark and/or collect these snippets of advice – strictly categorised into helpful inspirational groups, with a red reminder to refer back to these on those horrible negative, stressful days – when the world looks ready to collapse around you.

Here is some of those posts I save for a day of disaster:

1. Live Below Your Means

There will always be temptation to forsake the future for immediate gratification. We all want to buy that new piece of technology, treat ourselves to an expensive night on the town, or take out a loan for the flashy car we can’t afford. It might feel great at the time but rash spending hurts a lot later on.

Enjoy life’s simple pleasures and save as much as you can. Expensive things don’t create lasting happiness and security. Careful spending will bring you greater leisure and enjoyment in the long run.

2. Put Your Money to Work

Saving is great, but to make the most of your money you need to put it to work. Good investments can be the difference between retiring in your 40’s or in your 60’s.

A post today at The Simple Dollar really got me thinking. According to Trent’s projections, if a person in their early 20’s invests 20% of their income in an S&P index fund, the interest they earn will equal their current salary when they reach their early 40’s. They could retire without a drop in income!

Wise investing is the surest path to financial independence and it’s something everyone can work on. It’s definitely an area I’ll be devoting more attention to in my personal life and on this blog.

3. Educate Yourself

To be happy we need continuous growth. The best way to grow is life long education. This doesn’t mean you need to pursue a doctorate or spend 2 hours reading every day. Self education can be anything that takes you out of your comfort zone. The important part is keeping an open mind and searching for fresh ideas and perspectives.

Education builds over time. It might feel like the bits of wisdom you acquire don’t mean much, but over the years they add up to form a wiser, kinder, more interesting person.

4. Develop Lasting Personal Relationships

Suppose you had everything you wanted. Would you be happy without anyone to share it with? The personal relationships we develop with friends and family members are the greatest source of happiness in our lives. Don’t forget about them.

Taking the time to cultivate and enjoy personal relationships is essential to longterm happiness. Without the people you care about you’ll probably be miserable, no matter how successful you become.

5. Work Towards a Dream You’re Passionate About

Even if your life isn’t perfect, you can always build towards a goal you’re passionate about. If you aren’t building towards something, you’re probably stagnating. When this happens to me I start to feel like a victim trapped by my own life. The best way to reverse this is working towards a goal.

We can’t control everything about our lives, but working towards a goal gives us something positive to focus on and lays the foundation for future success. No matter what your passion is, get out there and start doing something. As Lao Tzu said, even a journey of 1,000 miles begins with a single step.

Bonus: 6. Stay in Shape

You only get one body. Once it’s been ruined there isn’t much you can do about it. Exercise to keep the rust off. Avoid excessive consumption of damaging substances and unhealthy foods. It may feel like terrible self denial at the time but enjoying good health in your later years is worth the sacrifice.

I found it here – another one of my regular visiting spots.

How to find happiness

It is probably a universal desire – the desire to be happy. Granted, happiness means different things to different people, and yet, that is all we’re yearning for.

The Positivity Blog is one of my favourite visiting places on the web, for the contribution it makes to my wellness. Here is some sound advice on where to look (or is it HOW to look) for happiness in your life:

1. You choose.

 

Most people are about as happy as they make up their minds to be.
Abraham Lincoln

Very little is needed to make a happy life; it is all within yourself, in your way of thinking.
Marcus Aurelius Antoninus

The world of those who are happy is different from the world of those who are not.
Ludwig Wittgenstein

How your view yourself and your world are conscious choices and habits. The lens you choose to view everything through determines how you will interpret what is happening. And from your interpretation you act. And all of this becomes your life.

You can choose to find happiness in small, everyday things. You can choose to interpret what happens in a positive way. Or in a negative way.

And your choices controls much of how much happiness your will find and create in your life.

2. Focus on the present, not yesterday or tomorrow.

 

When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.
Helen Keller

The foolish man seeks happiness in the distance, the wise grows it under his feet.
James Oppenheim

You only have now. And now. And now. Yesterday is a memory and you cannot change it. Tomorrow is just a fantasy in your mind right now. So live more in the now, focus on the present moment and today. Think and worry less about yesterday and tomorrow. Otherwise you might miss a great deal of happiness that is available to you right now.

3. Don’t forget to be grateful.

 

Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.
Fyodor Dostoevsky

We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.
Frederick Keonig

Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.
Marcel Proust

One of the simplest and quickest ways to turn a negative and sour mood into a more positive one is to be grateful.

A few things you can feel gratitude for are for instance: The sunshine and the weather. Your roof. Your health. A good TV-show, a movie or a song. Your friends, family, co-workers and just about anyone walking down the street.

Just try if for a minute and see how it changes how you feel. And it’s a win/win solution. You feel great because you are grateful about your world and the people you are grateful for feel great too because they feel appreciated. So don´t forget about gratitude or you may forget about the happiness that is already in your life.

4. Help someone else find happiness.

 

Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.
Eleanor Roosevelt

Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.
Buddha

If you want happiness for an hour — take a nap.
If you want happiness for a day — go fishing.
If you want happiness for a year — inherit a fortune.
If you want happiness for a lifetime — help someone else.
Chinese Proverb

Happiness is like a kiss. You must share it to enjoy it.
Bernard Meltzer

This is certainly one of the most popular ideas I’ve found about happiness. And it might sound clichéd and empty. But it works very well. When you make someone else happy – by, for example, helping them with something – you can sense, see, feel and hear it. And that happy feeling flows back to you. And then, if you’d like, you can boost you own ego by thinking something like: ”Wow, I really made him/her happy!”.

And since the Law of Reciprocity is strong there is another upside. People will feel like giving back to you. Or they might feel like helping/sharing it with someone else. And so the two – or more – of you keep spreading the happiness.

5. Get rid of a couple of your less valuable desires.

 

If thou wilt make a man happy, add not unto his riches but take away from his desires.
Epicurus

You can never get enough of what you don’t need to make you happy.
Eric Hoffer

That man is richest whose pleasures are cheapest.
Henry David Thoreau

If you want less instead of more, more, more then your desires are more likely to be fulfilled. And if you throw away a few of those desires that you may not really want or need that much anyway you’ll probably start to feel less stressed and worried. This is a calmer and better place to be to enjoy your day (tip #2) and to take the time discover the happiness that is already in your life (tip #3).

6. Do what you like to do.

 

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.
Albert Schweitzer

Happiness is not in the mere possession of money; it lies in the joy of achievement, in the thrill of creative effort.
Franklin D. Roosevelt

A pretty obvious one. But it’s still easy to trap yourself into doing what you don’t want to for many, many hours. And seldom do what you really love to do. And I guess this one ties into tip #1. You may not be able to choose to do what you want to do right now. Or for many hours each day or week. But you almost always have a choice to do more of what you really want to do. There is always time. Or time you can free up. You have a choice.

7. Or at least do something.

 

Action may not always bring happiness; but there is no happiness without action.
Benjamin Disraeli

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.
So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.
Mark Twain

One of the best ways to not find happiness is just to hold yourself back and do nothing. Seldom show up. Paralyze yourself through over analysis. It’s not always easy to take action, it can be scary and hard and difficult. But if you don’t take action you’ll be missing out on a lot. Including many moments, people and experiences that can bring you a lot of happiness.

“Good” fast food

“What?” I can hear you ask. Well, this is reality today. Fast food, I mean. And therefore no reason why fast food shouldn’t be healthy and nutritious. Why would it take longer to make healthy fast food than unhealthy fast food?

I can remember visiting MacDonalds in France a couple of years ago, and being amazed at the fast food served there – no greasy cheeseburgers and thin, fattening chips! No, scrumptious baguettes loaded with fresh salads and French cheeses. Yes, you read it correctly: At MacDonalds in Paris.

So, here are a couple of good tips to make sure that you make intelligent fast food choices.

 

Yes, it is possible to make nutritious choices at fast food restaurants. By paying attention to your choices you can make the most of your fast food meal. In fact, you can make the most of any restaurant meal. This guide is full of tips for staying healthy while eating out.

America has been called a ‘fast food nation,’ and for good reason. Everyday, one out of four Americans eats fast food. Most do it for the convenience – lack of time leads many people to the drive thru, and money plays a part as well. If you are eating out, fast food restaurants are often the cheapest option. Unfortunately, fast food restaurants are not the most nutritious option. Generally, fast food meals are higher in calories, sodium and fat, and often lacking in important vitamins and minerals. Until recently, french fries were the only vegetable option at many fast food restaurants. By most standards, it is a stretch to call fast food french fries a vegetable. Restaurant dining poses similar challenges. Restaurant meals also tend to include too much fat, salt, or sugar, and portions are almost always larger than normal.

While fast food restaurants may not offer the healthiest options, most people find themselves eating fast food from time to time. How can you make the most of your fast food meal? For that matter, how can you make the most of any restaurant meal? The good news is that many restaurants, fast food and sit-down, are adding healthier menu options. It is now possible to eat a fairly nutritious meal on the go. Keep in mind portion control (no super sizing), high fat and calorie sauces and dressings (eliminate them or take them on the side and use sparingly), and sodas (drink water or low fat milk). Making good choices when you are eating out will help you maintain a healthy diet. Knowing what types of menu items are healthier than others can help limit temptation and will also help you encourage your children and grandchildren to make healthy choices as well.

Some healthy fast food choices

Fast food restaurants have added many new healthy options. Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites. Visit some of the sites to determine your choices are. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options. Also, pay attention to changes in the menu and new offerings because many restaurants are finally starting to pay attention to the demand for healthy options. Many restaurants try new items out before they add them to the menu permanently.

When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise. Many restaurants are making progress and offering alternatives like salads with low calorie, fat free dressings, or grilled chicken sandwiches on whole wheat rolls, but if they don’t, see what you can do to make your choice more nutritious and less fattening. Some healthy fast food choices include:

Least healthy fast food choicesWhile the choice of meal can be unhealthy, oftentimes it is the condiment or side order that packs in the fat and calories. The George Matejlan Foundation suggests decreasing your use of high-fat condiments, such as butter and mayonnaise. Other types of unhealthy condiments include:

Least Healthy Fast Food Choices		cheese sauce most “special sauce” tartar sauce	sour cream gravy guacamole

Selecting non-fat or low-fat versions of condiments will help make your favorite fare healthier. As an example, Newman’s Own Ranch dressing (offered at McDonald’s) contains 170 calories and 15 grams of fat per serving. Choosing Newman’s Own Low Fat Balsamic Vinaigrette brings the totals down to 40 calories and 3 grams of fat.

Additionally, drinks are often a significant source of nutritionally empty calories. For example, a large cola (32 ounces) has 310 calories. Make your beverage selection healthier by switching to water or low fat milk. In general, some particularly unhealthy menu choices to avoid include:

Particularly Unhealthy Menu Choices		Chicken nuggets Croissant breakfast sandwiches (and croissants or pastries in general) Fried fish or fried chicken sandwiches	Fried chicken Large and jumbo size fries Onion rings

The Fast Food Nutrition Guide (see below) can help you find nutritional information for your favorite fast food restaurant offerings (the restaurants are listed in a sidebar on the left side of the page).

Fast food and restaurant suggestions for children

Whether you are dining out with your children or grandchildren, it is important to know how to make good fast food and restaurant choices. Children love to eat out, but the growing numbers of overweight and obese children mean that adults need to take more responsibility for proper nutrition, and more importantly, help children make good choices. Nearly one-third of children eat fast food every day, and those children who do eat fast food tend to consume more calories on a daily basis. These increased calories lead to increased pounds and add to the child’s risk of becoming overweight. It is important to keep this in mind when you are thinking about taking your children or grandchildren out to eat with you. These facts make it all the more important to think about making healthy choices. When you find yourself out to eat with children, particularly at fast food restaurants, keep in mind some of the main points outlined above. That being said, it might be hard to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Below are some important things to remember about fast food/restaurant dining for kids.

• Soda is highly caloric and not nutritious – kids should have water or milk instead.
• Avoid chicken nuggets – fried nuggets are sorry imposters of real chicken.
• Skip the fries – consider taking along a bag of mini carrots, grapes or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
• Order the kids meal with some substitutions. Children often love the kid’s meal more for the fun box and toys than for the food. Let them order the kid’s meal, but ask to make substitutions for the soda and the fries if possible. Many restaurants are making it easier to substitute and all usually have water and milk available as beverage options. In sit-down restaurants, help them opt for chicken and vegetables or spaghetti with tomato sauce rather than a big plate of macaroni and cheese.

Article found here.

Brain fitness

I’m not always convinced that we remember less, because we’re getting older. The amount of information at hand today, has increased significantly since I left school almost 30 years ago, and remembering everything has just become a difficult task.

I’ve certainly developed the habit to only remember the things I really have to, but things like telephone numbers, birthdays and addresses have long since become part of the digital era, and I use digital calendars and electronic diaries and address books, so that I can safely “forget” this useless information.

I do believe, however, that we need to keep our brains excercised though – as an essential part of the total wellness picture. Here is some good advice on keeping your brain as fit as your body:

As we get older, we tend to get wiser in many ways. Thanks to our experiences, we can make better decisions, have bigger vocabularies and be more expert in certain areas than in our youth.

However, as our brains get older, it may be a bit harder for us to learn or remember things such as your neighbor’s phone number, or your grandson’s birthday.

The good news is that there are lots of things you can do to keep your brain sharp and working well throughout your life. Researchers call this “cognitive vitality.”

“Some research suggests that doing such things as exercising regularly, eating right, and staying intellectually active can contribute to cognitive vitality,” according to Stephanie Studenski, M.D., a member of the American Geriatrics Society. Dr. Studenski was also one of the organizers of a recent AGS conference on cognitive vitality.

Based on the latest cognitive vitality research, here’s what the experts from the AGS Foundation for Health in Aging recommend:

• See your health care provider regularly. Many health problems – such as high blood pressure, diabetes, depression, or not eating right – can make it hard to keep your mind sharp. It’s important to get regular check-ups to make sure you’re in good health and that any health problems you may have are under control. Follow your doctor’s or nurse’s advice.
• Exercise. Regular exercise – at least 30 minutes, three times a week – can help you stay sharp. Exercise increases blood flow to the brain, which helps keep the brain healthy and working well. Exercise may even help new brain cells grow. Walking is probably the easiest thing to do. Wear comfortable shoes and try walking around your block with a friend. If the weather is bad, you can also walk indoors at a mall or shopping center. Other great exercise choices include dancing, cycling, swimming and gardening.
• Get enough sleep. Older adults don’t need less sleep than younger adults. Getting less than 7 or 8 hours of sleep per night can make it harder to concentrate and remember.
• Eliminate stress. Over time, stress can make it hard to get a good night’s rest. Stress can also make it harder to concentrate, learn and remember. Exercise, prayer and meditation are good stress relievers.
• Think, think, think. The more you use your brain, the better it’ll work. Read a book. Do that crossword puzzle. Play bridge. Join a discussion group at a senior center or church. Take a class at your local community college. Learn to play the piano or to speak Spanish.
• Socialize. Spending time with other people also seems to give your brain a boost. Find ways to meet and get to know others. Join a club. Volunteer. Get a part-time job.
• Eat right. A diet that is low in saturated fat but rich in fruits and vegetables and B vitamins is good for your brain. Your diet should also include a couple of servings of fish, especially salmon, tuna, sardines, and mackerel, each week. These fish are high in omega-3 fatty acids, which are good fats that your brain needs. Ask your doctor or nurse if you should also take multiple vitamin daily.

Source: AGS Foundation for Health in Aging, www.healthinaging.org.

Article found here.

Staying sane in a crisis

We are all confronted with a crisis situation at some time in our lives – whether it is a minor household crisis (which might appear huge) or a crisis of major proportions, such as losing a job, diagnosis with a terminal disease, death of a pet, death of a family member or surviving a bomb attack. How we cope within that situation, determines whether we heal or not. It determines whether we can carry on with life or not.

Sometimes, it is just necessary to acknowledge, that we need help. Please read this.

Maintaining Mental Health in Time of Crisis

The attacks on New York City and the Pentagon in September, among many other results, have played havoc with our mental and emotional life. No one knows how many people sought crisis counseling in the aftermath—or needed it and did not seek it. The list of traumatized people was very long: rescue workers, those who had lost friends, colleagues, spouses, parents and other family members, and eyewitnesses to the disasters, in reality or on TV.

As the war against terrorism goes on, anxiety about economic repercussions and bioterrorism also take their toll. Mental-health experts, testifying before the Senate in mid-September, said that an unprecedented number of Americans were at risk for depression and other disorders. Part of the federal aid package for New York City was a grant for mental-health services. Research from the aftermath of the Oklahoma City bombing in 1995 suggests that it may take a while before people work through the shock and denial phases of their reaction and come in for professional help.

Unfortunately, many people deny the need for help. To admit that a problem exists is often the first step in solving it. No form of therapy is a guaranteed cure. But the very act of seeking help may be a form of therapy in itself.

Maybe all you need is some sympathetic advice—or just somebody to listen to you and reassure you—and short-term therapy is growing in availability. Short-term counseling can help the bereaved or those with family problems. These times may also put a stress on relationships. Couples counseling is one good example of short-term therapy. One of the strongest trends of recent years has been toward a varied menu of therapies—a person may try everything from years of psychoanalysis to single sessions or self-help groups. It is important to find out how various therapists work and how you feel about the process.

Start by asking your primary-care physician for advice and a referral. Or a friend may be able to recommend a therapist. Shop around before making a commitment. Talk with several therapists, if you wish, and compare approaches. Most people will want to be sure that the therapist is comfortable with them, too—that he/she can treat a variety of problems without prejudice. Most therapists will charge for trial visits. Some may be willing to discuss their methods over the phone without charging.

Some people may opt for psychoanalysis, requiring frequent sessions and usually years of delving into the past. (Not all long-term psychotherapy is psychoanalysis, however.) Those trying to deal with grief or other crises may do just as well with other trained and qualified therapists. If you or a family member suffers from severe psychosis (such as schizophrenia or manic depression) you’ll need an M.D., because hospitalization and psychotherapeutic drugs may be necessary.

Evaluating the care you get

The therapist’s credentials and reputation are important, but so are your own feelings. You should ask yourself if you feel comfortable with the therapist, and if you believe this person can help you. According to guidelines issued by the National Institute of Mental Health, you should be able to express your concerns openly with your therapist, and if you don’t “click” with one therapist you should consider finding another.
Be sure that both you and your therapist understand your goals—even if your goal is as vague as simply feeling less miserable. If you have doubts about the therapy or the therapist, express them to your therapist.

Paying for it

Self-help groups are free. But self-help may not answer your needs. Psychoanalysis, on the other hand, costs thousands of dollars annually. Drugs, if you require them, may be expensive and may not be covered by insurance. Short-term care is obviously less costly and may be available through employee-assistance programs. Many therapists are willing to accept what their patients can afford. But think twice before counting on your health insurance policy. Most insurance policies pay only in part for outpatient mental-health care. Some policies exclude psychiatric treatment altogether. Moreover, if you apply for reimbursement for mental-health care, this will become part of your permanent medical records, and may be a factor if you apply later for life insurance or individual health insurance.

The good news: Medicare covers up to half the cst for mental health services, and most supplemental (Medigap) policies pick up the rest—provided the therapist is willing to settle for what they allow. A bill is currently before Congress mandating higher Medicare coverage (Medicare Mental Health Modernization Act of 2001, sponsored by Senator Paul Wellstone of Minnesota and Representative Pete Stark of California).

Medicine for the mind

Antidepressants and anti-anxiety drugs have come into wide use as adjuncts to talk therapy—or replacements for it. Drugs usually work faster and cost less than therapy, so HMOs favor them, and sometimes doctors and patients do, too. Prescriptions for these drugs were the third largest category of all drug sales by 1998, written not only by psychiatrists, but also primary-care physicians.

Antidepressants: Those prescribed today are usually the SSRIs (selective serotonin reuptake inhibitors). This mouthful means that the medication helps keep the brain chemical serotonin at desirable levels—so that instead of feeling depressed, for example, you may have a sense of well-being. Prozac is the most famous of these; it is now also available as a generic (fluoxetine). Other SSRIs include Paxil (paroxetine), Celexa (citalopram), Zoloft (sertraline), and Luvox (fluvoxamine). All have been shown to be helpful for mild to moderate depression. Other antidepressants that work on different brain chemicals may also help.

Choosing the right drug and the right dose usually takes experimentation—under a physician’s supervision. It takes about two to six weeks before SSRIs are fully effective. All of these drugs have side effects.

Anti-anxiety drugs: Benzodiazepines, the most commonly prescribed tranquilizers, are used for anxiety rather than depression. Examples include Xanax (alprazolam), Valium (diazepam), Ativan (lorazepam), and Librium (chlordiazepoxide). They can cause drowsiness—indeed, sometimes they are prescribed as sleeping pills or sedatives. But they should not be used long term, because they are habituating—that is, they lose their effectiveness over time. They can also cause disorientation and other side effects.

Antidepressants and anti-anxiety drugs should not be used with alcohol.

Dealing with traumatic stress

Post-traumatic stress disorder (PTSD) is a relatively new term for what used to be called “shell shock,” the disabling anxiety disorder first noticed among soldiers who had been through battlefield horrors. (Every war produces its share of such cases.) But PTSD can affect civilians, too—people who’ve lived through bombardment, imprisonment, or torture; earthquake and hurricane survivors; children who witness terrible events or are subjected to abuse; and victims of rape or other forms of violence. Some survivors of the September terrorist attacks may suffer from it, particularly rescue workers and the bereaved, as well as those who witnessed events up close.

Symptoms can include intense feelings of helplessness, anger, denial coupled with numbness, grief, and possibly hatred and mistrust of everyone. Insomnia is common, along with bad dreams and nightmares. Survivor guilt (“why didn’t I get killed, too?”) may torment people. Many relive their experiences in flashbacks and dreams. A few think of suicide.

Still, the great majority of people recover and go on. PTSD is usually diagnosed when the symptoms continue for more than a month. Nobody can explain why some people recover from trauma and others don’t. But the very young and the very old, those in frail physical or mental health to begin with, and survivors of past trauma may be more vulnerable than others.

If you or someone you care about needs help with PTSD, look for a therapist with training in treating it. Psychotherapy and medication are the two main approaches. If your symptoms are milder, you may do all right without medications. But if therapy doesn’t help, medication can get you past a crisis. A therapist can teach you skills to manage your anxiety and help you challenge irrational beliefs.

A glossary of therapies and therapists

Talk therapy takes place in many settings and in many forms. It may consist of long-term therapy or short-term counseling. Individual therapy may be combined with group therapy or self-help groups. There’s little to indicate that one kind of therapy is superior to another.

• One-on-one therapy: May deal with immediate or long-term problems; often tries to uncover underlying causes in the past.

• Couples and/or family therapy: Discussions with a psychiatrist, psychologist, marriage and family therapist, or other trained and licensed mental-health professional. Focuses on psychological dynamics between spouses, partners, lovers, and friends, and among family members and even co-workers.

• Self-help groups: Informal groups that discuss shared problems, such as a mental or physical illness, addictions, and personal crises and life changes. Alcoholics Anonymous is the oldest and best known.

• Psychologists: Clinical psychologists usually treat single patients; may work as counselors in businesses, schools, mental-health centers, and hospitals. Usually have a doctorate plus postdoctoral training.

• Psychiatrists: M.D.s with several years of postgraduate training. Can prescribe medicines and hospitalize patients. May treat a range of problems, from severe psychoses to milder emotional disorders; may specialize in child, adolescent, or geriatric psychiatry.

• Psychoanalysts: Usually M.D.s with additional psycho-analytic training. Only those who are M.D.s can prescribe drugs and hospitalize patients. Members of the American Psychoanalytic Association have received rigorous training in institutes approved by the Association. However, other schools also train analysts, and almost anybody can legally call himself a “psychoanalyst.”

• Psychiatric social workers: May direct clinics or have private practices, and are often active in community programs, such as drug-abuse treatment. Must be licensed.

• Psychotherapist, psychiatric counselor: If you choose someone who practices under such a catchall title, ask about his/her training and background. In particular, marriage and family therapists and clinical social workers often call themselves psychotherapists. But people can set themselves up as “psychotherapists” without being trained or licensed.

Resources

Your primary-care physician, teaching hospitals, university departments of psychology and social work, and local self-help groups are potential sources of referrals. Many employee-assistance programs also offer confidential counseling and referrals. Your local library, and even the Yellow Pages, are other good places to start. Here’s a partial listing:

• The Knowledge Exchange Network (KEN) of the Center for Mental Health Services can direct you to organizations and offers many publications.
KEN, P.O. Box 42490
Washington, DC 20015
800-789-2647

• The National Mental Health Association (NMHA) provides brochures and referrals.
NMHA, 1021 Prince Street
Alexandria, VA 22314
800-969-NMHA (6642) or 703-684-7722

• The National Mental Health Consumers Self-Help Clearinghouse can help you connect with self-help groups.
1211 Chestnut Street, Suite 1207
Philadelphia PA 19107
800-553-4539 or 215-751-1810

• The American Psychiatric Association offers free pamphlets on mental disorders, substance abuse, and choosing a psychiatrist.
APA Division of Public Affairs
1400 K Street NW, Washington, DC 20005
888-357-7924

• The American Psychological Association publishes pamphlets on mental health problems, as well as lists of psychological associations in your area.
750 First Street NE
Washington, D.C. 20002-4242
800-964-2000

• The National Association of Social Workers (NASW) provides lists of credentialed members.
750 First Street NE, Suite 700
Washington DC 20002-4241
800-638-8799 or 202-408-8600

• The American Association for Marriage and Family Therapy provides tapes, brochures, and lists of licensed counselors.
1133 15th Street NW, Suite 300,
Washington DC 20005-2710
202-452-0109

I found the information here.

Ginseng – do you know what your drinking?

Our family had quite an experience a couple of weeks ago, with our 11 year old daughter ending up in hospital after drinking two bottles (10ml each) of concentrated Ginseng, innocently sold to her by a class friend at a market day at school. Three other children joined her, with side-effects of nausea, faintness, dizziness and high blood pressure. The visit at the hospital was probably unnecessary, but at that stage it was unclear whether the “herbal concoction” (as it was sold as), could have lead to accidental poisoning.

Well, we’re all an experience richer, but it made me think – do we take herbal supplements seriously enough and do we really consider whether it really enhances our “wellness”, or are we setting ourselves up for disaster later in life?

This article sheds some light on the so-called benefits of Ginseng:

Ginseng

There are three main types of ginseng: Korean/Asian ginseng (Panax ginseng), endangered American ginseng (Panax quinquefolius), and Siberian ginseng (Eleutherococcus senticosus), which is not a “true” ginseng. Products vary, depending on the type of ginseng, how they are processed, and what plant parts are used—leaves, roots, or stems, all of which have different chemical compounds. Ginseng contains active ingredients, called ginsenosides, and many other compounds. It’s not known which are most important, and though the herb has been used for thousands of years, scientists are still largely in the dark about its medicinal effects.

Claims, purported benefits: Treats, cures, or prevents disorders ranging from the common cold to diabetes; improves memory, immunity, sexual performance, and mood; boosts energy and athletic skills.

Evidence: Many human studies have suggested benefits, but nearly all are of poor quality or do not specify what type of ginseng was used or which ginsenosides they contained. A few well-designed studies have not borne out some of the claims—for instance, that ginseng boosts athletic performance or energy. One patented, standardized extract of American ginseng root called Cold-fX has been tested in several small well-designed studies, with promising results. Health Canada (the equivalent of the FDA in the U.S.) has approved Cold-fX, which is now allowed to claim, at least in Canada, that it “helps reduce the frequency, severity, and duration of cold and flu symptoms by boosting the immune system.”

Bottom line: There’s no convincing evidence to support the use of ginseng, except perhaps for Cold-fX. It’s especially hard to know what you’re getting when you buy ginseng products. Most ginseng is not standardized, and the best grades are expensive. You may pay for ginseng and get very little, if any, or it may be contaminated with other plant substances. It is generally safe, but interactions with blood thinners (such as warfarin) and other drugs are possible; mild side effects include nausea, diarrhea, insomnia, and headaches.

I found it here. And please remember to warn your children not to drink ANYTHING they haven’t had before, unless you have said its OK!

Change your habit and stick to your diet

They say it takes 20 days to change a habit. This is important knowledge – if we really want to succeed in anything we do, we should do it for at least 20 straight days, before we even consider giving up.

This is often the reason why we need to diet – we’ve been following the wrong habits for very long, and we need to get rid of them first.

Here is some good advice, about habits you should change to assist you in sticking to your diet:

Sticking to a weight loss diet plan takes more than wanting to lose weight. It takes more than posting a food plan on the fridge. You need to have a plan for changing the things you do so automatically that bring your diet down every time.

Sticking to it is too hard when your habits keep working against you. You can actually change those habits so they work for you. You may think changing your ways is too difficult, but it’s not. What it takes is recognizing that you do certain things without thinking and it continually gets in your way. That’s the trick. These are the things that cause you to fight against yourself when you diet. They keep their power over you only when you don’t stop to notice them.

Here is a list of habits that will sabotage your weight loss diet plan again and again, no matter how good a plan it is. You probably don’t have all of these habits, but even one or two can mean the difference between staying on and going off.

Which of these anti-diet habits do you stick to?

1. I hang out with people who overeat
2. I don’t ask anyone for support when I diet
3. I try to be perfect
4. I put everyone else’s needs first
5. I always expect to lose the weight fast
6. I don’t speak up for myself
7. I never look in the full length mirror
8. I see every cheat as a failure
9. I don’t leave time to relax
10. I engage in negative self-talk
11. I don’t reward myself for my accomplishments
12. I don’t anticipate high risk eating situations
13. I don’t acknowledge painful feelings
14. I blame myself for everything
15. I keep very tempting foods in the house
16. I don’t get enough sleep
17. I take on too many tasks at one time
18. I set unrealistic goals for myself
19. I pick diets that don’t fit my lifestyle
20. I don’t admit how I feel about my weight

Take the three habits you have that you think are the stickiest and begin to take them seriously.
Ask these important questions:

• When do they occur most?
• What purpose do they serve?
• When did they start?
• Are there other situations in my life besides dieting where these habits come into play?
• Are they really necessary to my life?
• Can I see myself living without them?
• Would life be better without them?

Giving this kind of careful consideration to your habits, realizing the effect they have on you, will motivate you to change them. For example, if you have habit #1, you can try not to spend a lot of time with people who overeat, especially in the beginning of the diet when you are most vulnerable. If you have habit #2, you can try to ask for support the next time you diet because helping relationships are essential to diet success. If you have habit #3, you can stop trying to be perfect because no one is perfect. When you learn to accept your slips, you can pick yourself up after and continue on to diet success.

You won’t suddenly erase these habits from your repertoire of behaviors, but believe it or not the most important thing is to notice them, admit them, acknowledge them. This has a powerful effect. Take stock of all the anti-diet things you do day after day without so much as a second thought. Question these things, give them that second thought, think about them, and you will begin to un-stick them. Then you can go ahead and put your effort into turning things around.

After all, you deserve habits that work for you when you diet.

This good advice, and other wonderful wellness articles can be found here.