Future MDs Unprepared to Manage Pain

Chronic pain affects 100 million Americans – that’s more than the number impacted by diabetes, heart disease and cancer combined. Most suffering from pain turn to their family doctors for help, but many leave the office with a prescription for painkillers in hand. Many physicians do not know how to help their patients manage or eliminate chronic pain, and this trend is going to continue for the future unless a radical change occurs. As it stands, most new physicians are learning little about how to treat pain, despite it being one of the most common, and most debilitating conditions around. Just 12 Hours of Pain Education in Six Years of Medical School - The study, which surveyed undergraduate medical schools in Europe, found that even when compulsory pain courses are in place, they represent just 0.2 percent. Most of the schools have no required courses on pain that all students must take. This means that 12 hours of pain study represents a best-case scenario; at 82 percent of medical schools without compulsory pain courses, the students may be receiving even less… or no pain training at all. Also there is no consistency in what topics are covered, and most of the schools included only classroom based teaching, with no practical or hands-on experience. The researchers called for a major overhaul to address the urgent public health need to adequately manage chronic pain. Pain Education in North American Medical Schools ‘Limited’ and ‘Fragmentary’ - Though the study took place in Europe, it echoes a similar trend in the US and Canada by a separate study published in The Journal of Pain. Most of the schools offered pain education as only a part of general education courses. Less than 4 percent of the schools had a required course in pain and many offered no dedicated courses at all. Even at those schools offering pain curriculum, the education amounted to less than five hours. Those researchers similarly concluded: “Significant gaps between recommended pain curricula and documented educational content were identified. In short, pain education [in US and Canadian medical schools] was limited and fragmentary. Innovative and integrated pain education in primary medical education is needed.” This is clearly out of sync with the needs of Americans. So many are suffering daily with pain that surveys show seven in 10 Americans believe pain research and management should be one of the medical community’s top priorities! Instead, it receives barely a passing mention. What Happens When Physicians Don’t Know How to Treat Pain? - MDs resort to the only treatment they know: prescription drugs. And now we’re facing another epidemic on top of chronic pain: prescription drug abuse. The latter has been called the fastest-growing drug problem in the US by the Centers for Disease Control and Prevention (CDC), as the number of deaths from opioid painkillers like hydrocodone and oxycodone rose nearly four-fold between 1999 and 2009. The overdoses now kill more people than cocaine and heroin combined. As USA Today recently reported, more US states are now taking action to try and stop this growing problem: • Alabama has instituted three new laws that give more medical personnel access to the state’s prescription monitoring program database, as well as tighten regulations on pain management clinics and making ‘doctor shopping’ to get multiple prescriptions punishable by jail time • Indiana instituted new oversight powers to the state attorney general on pain management clinics and is considering mandatory annual drug screening of people prescribed opioids • Kentucky now requires pain clinics to be licensed and mandates that physicians check electronic prescription records before writing opioid prescriptions • Washington state has set dosage limits for physicians who prescribe pain medications, and prescriptions over a certain amount must be approved by a pain specialist • New York has a requirement that physicians and pharmacists check the state’s drug-monitoring program database before prescribing opioids Prescription Painkillers Are Addictive and Often Deadly - Painkillers (opioids) like morphine, codeine, oxycodone, hydrocodone and fentanyl are one of the most commonly abused drug classes. These drugs are not only addictive, they can lead to slowed breathing and death if too much is taken, and the risks are compounded if you add alcohol to the equation. Hydrocodone, a prescription opiate, is synthetic heroin. It's indistinguishable from any other heroin as far as your brain and body is concerned. So, if you're hooked on hydrocodone, you are in fact a good-old-fashioned heroin addict. Worse, pain-killing drugs like fentanyl are actually 100 times more potent than natural opioids like morphine, making the addictive potential and side effects associated with prescription drug use much higher. Americans consume 80 percent of the pain pills in the world, and once you start, they set off a cascade of reactions in your body that make it extremely difficult to stop. Dr. Sanjay Gupta, associate chief of neurosurgery at Grady Memorial Hospital and CNN's chief medical correspondent, reported: “ … after just a few months of taking the pills...The effectiveness wears off, and patients typically report getting only about 30% pain relief, compared with when they started. Even more concerning, a subgroup of these patients develop a condition known as hyperalgesia, an increased sensitivity to pain…all of this creates a situation where the person starts to take more and more pills. And even though they are no longer providing much pain relief, they can still diminish the body's drive to breathe. If you are awake you may not notice it, but if you fall asleep with too many of these pills in your system, you never wake up. Add alcohol, and the problem is exponentially worse...” Try Natural Options Before Considering Painkillers for Chronic Pain - At the top of this list should be an explanation of why dietary changes are so important for long-term pain relief. If you suffer from chronic pain, there’s a good chance your physician has neglected to tell you this: • Take a high-quality, animal-based omega-3 oil. • Reduce your intake of processed foods, they contain sugar, additives and omega-6 fats, which contribute to inflammation. • Reduce most grains and sugars (especially fructose) from your diet. • Optimize your vitamin D by getting regular appropriate sun exposure. • Chiropractic adjustments on patients with neck pain who used a chiropractor and/or exercise were more than twice as likely to be pain free in 12 weeks compared to those who took medication. • Massage releases endorphins, which help induce relaxation, relieve pain, and reduce levels of stress. • Acupuncture has a definite effect in reducing chronic pain - more so than standard pain treatment. • Icing a painful area for 15 minutes on and 30 minutes off can greatly reduce pain, inflammation and muscle spasms. • Nutritional Supplements that may include: Astaxanthin, Ginger, Curcumin, Boswellia, Bromelain, Cetyl Myristoleate (CMO), Evening Primrose, Black Currant, Borage Oils and Cayenne. *Ask the doctors at Beck -Thibodeau Chiropractor which pain relief options are best for you and your family. Source: mercola.com, 10/30/13, Dr. Dan Thibodeau.

Sugar Substitutes - What’s Safe and What’s Not

With all the dire health effects associated with refined sugar and high fructose corn syrup (HFCS), many wonder what is actually safe to use to sweeten your foods and beverages. It’s certainly a good question. You do have to be cautious when choosing an alternative, as many sweeteners that are widely regarded as "healthy" are, anything but. A previous National Geographic article set out to compare eight different sugar substitutes, which fall into four general categories: Artificial sweeteners, Sugar alcohols, Natural sweeteners and Dietary supplements. Sadly lacking from their review are any notations about adverse health effects of many of the sugar substitutes tested. Despite copious scientific evidence of harm, artificial sweeteners are promoted in general, as safe because they “pass through your body undigested.” Needless to say, safety concerns will be front and center in this article. The Case Against Artificial Sweeteners - Sweetener lesson 101: Avoid artificial sweeteners. While the mechanisms of harm may differ, they’re all harmful in one way or another. This includes aspartame (NutraSweet, Equal), sucralose (Splenda), saccharin (Sweet'N Low), acesulfame potassium, neotame, and others. There's little doubt in my mind that artificial sweeteners can be far worse for you than sugar and fructose, and there is plenty of scientific evidence to back up that conclusion. Aspartame is perhaps the most dangerous of the bunch. It’s one of the most widely used and has the most reports of adverse effects. There are hundreds of scientific studies demonstrating its harmful effects. Be Critical of “All Natural” Sweetener Claims - If artificial sweeteners are out of the picture, let’s look at some all-natural sweeteners, such as honey and agave. They may seem like a healthier choice, but not only are they loaded with fructose, many are also highly processed. In that regard, you’re not gaining a thing. The health effects will be the same, since it’s the fructose that causes the harm. Agave syrup can even be considered worse than HFCS because it has a higher fructose content than any commercial sweetener, ranging from 70 to 97 percent depending on the brand. HFCS averages 55 percent fructose. Most agave "nectar" or agave "syrup" is nothing more than a laboratory generated super condensed fructose syrup, devoid of virtually all nutrient value. Honey is also high in fructose, averaging around 53 percent, but contrary to agave it is completely natural in its raw form, and has many health benefits when used in moderation. Keep in mind you’re not likely to find high quality raw honey in your local grocery store. Most of the commercial Grade A honey is highly processed and of poor quality. What About Sugar Alcohols? - Sugar alcohols can be identified by the commonality of “ol” at the end of their name, such as xylitol, glucitol, sorbitol, maltitol, mannitol, glycerol, and lactitol. They’re not as sweet as sugar, and they do contain fewer calories, but they’re not calorie free. So don’t get confused by the “sugar-free” label on foods containing these sweeteners. As with all foods, you need to carefully read the food labels for calorie and carbohydrate content, regardless of any claims that the food is sugar-free or low-sugar. One reason that sugar alcohols provide fewer calories than sugar is because they’re not completely absorbed into your body. Because of this, eating too many foods containing sugar alcohols can lead to abdominal gas and diarrhea. It’s also worth noting that maltitol, a commonly used sugar alcohol, spikes blood sugar almost as much as a starchy potato. Xylitol, in comparison, does not have a great effect on your blood sugar, so from that perspective may be a better choice. In moderation, some sugar alcohols can be a better choice than highly refined sugar, fructose or artificial sweeteners. Of the various sugar alcohols, xylitol is one of the best. When it is pure, the potential side effects are minimal, and it actually comes with some benefits such as fighting tooth decay. All in all, I would say that xylitol is reasonably safe, and potentially even a mildly beneficial sweetener. (As a side note, xylitol is toxic to dogs and some other animals, so be sure to keep it out of reach of your family pets.) Three of the Safest Sugar Alternatives - Two of the best sugar substitutes are from the plant kingdom: Stevia and Lo Han Guo (also spelled Luo Han Kuo). Stevia, a highly sweet herb derived from the leaf of the South American stevia plant, is sold as a supplement. It’s completely safe in its natural form and can be used to sweeten most dishes and drinks. Keep in mind that the same cannot be said for the sugar substitute Truvia, which makes use of only certain active ingredients and not the entire plant. Rebaudioside A is the agent that provides most of the sweet taste of the plant. Usually it’s the synergistic effect of all the agents in the plant that provide the overall health effect, which oftentimes includes “built-in protection” against potentially damaging effects, but what the FDA has approved as GRAS (generally recognized as safe) are just a couple of the active ingredients, including rebaudioside A used in Truvia. In one toxicology review, the researchers point out that stevioside compounds and rebaudioside A are metabolized at different rates, making it impossible to assess the risk of rebaudioside A from toxicity assessments of stevioside (which has been used as food and medicine in Japan and South America for decades or longer). Additionally, in a human metabolism study, stevioside and rebaudioside A had different pharmacokinetic results. In layman’s terms, that means that your body reacts differently to the two compounds; each compound is metabolized differently and remains in your body for different lengths of time. Truvia may turn out to be a very good substitute to sugar, but I’d have to see more details before giving it an enthusiastic thumbs. A third alternative is to use pure glucose. You can buy pure glucose (dextrose) for about $5-7 per pound. It is only 70 percent as sweet as sucrose, so you'll end up using a bit more of it for the same amount of sweetness, making it slightly more expensive than regular sugar—but still well worth it for your health as it does not contain any fructose whatsoever. Contrary to fructose, glucose can be used directly by every cell in your body and as such is a far safer sugar alternative. Consider Dampening Your Sweet-Tooth... Keep in mind though that if you have insulin issues, high blood pressure, high cholesterol, diabetes, or if you're overweight, you'd be best to avoid or reduce all sweeteners, including Stevia, since any sweetener can decrease your insulin sensitivity. Source: mercola.com, 10/7/13

7 Important Reasons to Properly Chew Your Food

The last time you had something to eat, did you give any thought to how long you chewed? Most likely not, as chewing is done almost as a habit or unconscious reflex. As soon as a piece of food enters your mouth, you chew and swallow, probably far too quickly (especially if you’re in a hurry or eating on the run). The chewing process, also known as mastication, is actually extremely important and serves as the first step in your digestive process. The way you chew, including how long you chew, can significantly impact your health in ways you likely never knew. 1. Absorb More Nutrients and Energy From Your Food - Chewing breaks your food down from large particles into smaller particles that are more easily digested, making it easier for your intestines to absorb nutrients from the food particles as they pass through. This also prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health. Recent research presented at the 2013 Institute of Food Technologists Annual Meeting and Food Expo in Chicago showed that when participants chewed almonds longer, the smaller particles were better and more quickly absorbed by the body. In those who chewed less, the larger particles were passed through the body, while also providing opportunistic bacteria and fungi with a source of fuel during their transit. Purdue University professor Dr. Richard Mattes explained: “Particle size [affects the] bioaccessibility of the energy of the food that is being consumed. The more you chew, the less is lost and more is retained in the body.” 2. Maintain a Healthy Weight - The longer you chew, the more time it will take you to finish a meal, and research shows that eating slowly can help you to eat less and, ultimately, to avoid weight gain or even lose weight. For example, chewing your food twice as long as you normally would will instantly help you control your portion sizes, which naturally decreases calorie consumption. It takes time (generally about 20 minutes) for your brain to signal to your stomach that you’re full, and this may explain why one study found people reported feeling fuller when they ate slowly. They also ended up consuming about 10 percent fewer calories when they ate at a slow pace, and presumably chewed slower, as opposed to when they were rushing. 3. Your Food Gets More Exposure to Your Saliva - Saliva contains digestive enzymes, so the longer you chew, the more time these enzymes have to start breaking down your food, making digestion easier on your stomach and small intestine. One of these enzymes is lingual lipase, an enzyme that helps break down fats, for example. Saliva also helps to lubricate your food so it’s easier on your esophagus. 4. Easier Digestion - The chewing process predigests your food into small pieces and partially liquefies it, making it easier to digest. Digestion is actually a very demanding task for your body, requiring a great deal of energy, especially if forced to digest improperly chewed food. Chewing properly allows your stomach to work more efficiently and break down your food faster. 5. It’s Good for Your Teeth - The bones holding your teeth get a ‘workout’ when you chew, helping to keep them strong. The saliva produced while chewing is also beneficial, helping to clear food particles from your mouth and wash away bacteria so there may be less plaque buildup and tooth decay. 6. Less Excess Bacteria Lingering in Your Intestines - When large particles of improperly chewed food enter your stomach, it may remain undigested when it enters your intestines. There, bacteria will begin to break it down, or in other words it will start to putrefy, potentially leading to gas and bloating, diarrhea, constipation, abdominal pain, cramping and other digestive problems. 7. Enjoy and Taste Your Food - If you rush through your meal with hardly any chewing, you’re also not really tasting or enjoying the food. When you take the time to properly chew your food, it forces you to slow down, savor each morsel and really enjoy all the flavors your food has to offer. How to Chew Your Food Properly The way you chew is unique to you and is probably deeply ingrained by this point in your life. You will likely need to make a conscious effort to change the way you chew, but the good news is you can start with your next meal. There are many theories about how many times you should, ideally, chew each piece of food. The Times of India recently highlighted Horace Fletcher, a late-1800s health-food guru (also known as “The Great Masticator”) who was famous for chewing each bite 100 times before swallowing (and to this he attributed his good health, strength and endurance). You need not be this strict, however, as the amount of chewing a food requires will obviously vary depending on its type and texture. Here’s a guide to ensure that you’re chewing in a way that will support your health. Generally speaking, you’ll want to eat in a relaxed, non-distracted environment; eating on the run or while you’re working or watching TV is not conducive to proper chewing. • Take smaller bites of food to begin with (it’s easier to chew smaller morsels) • Chew slowly and steadily • Chew until your mouthful of food is liquefied or lost all of its texture • Finish chewing and swallowing completely before taking another bite of food • Wait to drink fluids until you’ve swallowed The Dangers of Chewing for No Reason While chewing is essential when you eat, chewing without eating food can be counterproductive. When you chew gum, for instance, you send your body physical signals that food is about to enter your body. The enzymes and acids that are activated when you chew gum are therefore released, but without the food they’re intended to digest. This can cause bloating, an overproduction of stomach acid, and can compromise your ability to produce sufficient digestive secretions when you actually do eat food. Chewing gum can also cause jaw muscle imbalances (if you chew on one side more than the other) and even TMJ or temporomandibular joint disorder in your jaw, which can be a painful chronic condition. Source: mercola.com, 10/2/13.

9 Tips for Raising a Happy Child

Children are probably not the first ones who come to mind when you think about stress. After all, they’ve got no bills to worry about, no job or other responsibilities on their shoulders… Yet, children feel stress, too – often significantly. They worry about making friends, succeeding at school or sports, and fitting in with their peers. They may also struggle with the divorce of their parents or feel anxious about war and violence they see on the news. While a child’s natural state is to be happy, vibrant and curious, it’s estimated that up to 15 percent of children and teens are depressed at any given time. In reality, many of the same worries that make you feel anxious and sad have the same impact on your children. However, kids also have unique needs that can interfere with their ability to be happy if left unmet. Virtually every parent wants their child to be happy. The Huffington Post recently highlighted seven simple strategies for achieving this goal, and I’ve added a couple of my own as well. 1. Healthy Eating - Mood swings and even depression in kids are often the result of a heavily processed-food diet. In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! Your gut and brain actually work in tandem, each influencing the other. This is why your child’s intestinal health can have such a profound influence on his mental health, and vice versa – and why eating processed foods that can harm his gut flora can have a profoundly negative impact on his mood, psychological health and behavior. The simplest way back toward health and happiness, for children and adults alike, is to focus on WHOLE foods -- foods that have not been processed or altered from their original state; food that has been grown or raised as nature intended, without the use of chemical additives, pesticides and fertilizers. You, a family member, or someone you pay will need to invest time in the kitchen cooking fresh wholesome meals from these whole foods so that you can break free from the processed food diet that will ultimately make you and your children sick. Food is a part of crucial lifestyle choices first learned at home, so you need to educate yourself about proper nutrition and the dangers of junk food and processed foods in order to change the food culture of your entire family. To give your child the best start at life, and help instill healthy habits that will last a lifetime, you must lead by example. If you're not sure where to start, I recommend reading my nutrition plan first. This will provide you with the foundation you need to start making healthy food choices for your family. 2. Eating on Time - If a child goes too long without eating, it may lead to fluctuations in blood sugar levels that lead to irritability. Children need to refuel their growing bodies on a regular schedule, so try to keep your child’s meal and snack times consistent. 3. Regular, High-Quality Sleep - Too little sleep not only makes kids prone to being grouchy and having mood swings, it also negatively impacts children’s behavior and attention. As little as 27 minutes of extra sleep a night has been shown to have a positive impact on children’s mood and behavior. Children aged 5 to 12 need about 10-11 hours of sleep a night for optimal mood and health. To help your child get a good night’s sleep, get the TV, computer, video games and cell phone out of your child’s bedroom, and be sure the room is as dark as possible. Even the least bit of light in the room can disrupt your child’s internal clock and her pineal gland's production of melatonin and serotonin. I recommend using blackout shades or drapes. 4. Free Play - Unstructured playtime is essential for kids to build their imagination, relieve stress and simply be kids. Yet today, many kids are so over-scheduled that they scarcely have time to eat dinner and do homework, let alone have any free time for play. Even the American Academy of Pediatrics states that free, unstructured play is essential for children to manage stress and become resilient, as well as reach social, emotional and cognitive development milestones. Along with slowing down and resisting the urge to sign your child up for too many activities, be sure to provide your child with simple toys like blocks and dolls that allow for creative play. Free play time is also an ideal time for active play – like tag or chasing butterflies – which is naturally mood-boosting (as exercise is for adults). 5. Express Emotions - Kids need to yell, cry, stomp their feet and run around with excitement. This is how they express their emotions, which is healthy for emotional development and will prevent a lifetime of internalizing negative emotions. Encourage and allow your child to vent and express his emotions in healthy ways. 6. Make Choices - Kids are constantly being told what to do, so giving them the ability to make choices goes a long way toward increasing their happiness. Try letting your child decide what to wear or what to eat (within reason), or give her a few choices for activities and let her decide which one to do. 7. They Feel Heard - Your child knows when you’re not really listening to them (such as if you’re ‘talking’ to them while surfing the Web or watching TV). Yet a child’s happiness will soar when he feels like his parents truly listen and respond to what he’s saying. Not only will you feel more connected to your child, but you’ll also build his self-confidence and happiness. 8. Unconditional Love - Above all else, children need unconditional love, and they need it consistently. If your child makes a mistake, let her know you still love and support her regardless. Your child will grow up confident and happy knowing you are behind her every step of the way. 9. Be Happy Yourself - If you’re stressed out and unhappy, your child will sense this and also feel sad and worried in response. You are your child’s first role model, so lead by example by embracing the bright side of life. Source: mercola.com, 9/5/13

10 Ways to Stay Active as a Family

Despite the seemingly infinite benefits that physical activity has for your health, most people are not very active. Statistics from the US Centers for Disease Control and Prevention (CDC) state that just over 20 percent of adults are meeting recommended physical activity guidelines for both aerobic and muscle-strengthening physical activity! Those guidelines recommend at least 2.5 hours of moderate-intensity activity, or 1 hour and 15 minutes of vigorous-intensity activity a week, plus muscle-strengthening activities two or more days a week. This trend extends to kids, too – only one in three US kids are physically active every day. It’s clear that many families also feel there aren’t enough hours in a day to spend quality time together, between work, school and other obligations, so it makes perfect sense to make your family time active time as much as possible. This way, you’re spending time together while also boosting your fitness and modeling a healthy lifestyle for your kids. When kids are involved you’ve got to get more creative … and more fun! 1. Go on a Scavenger Hunt - Make a list of challenges (find an orange leaf, get a neighbor’s signature, snap a photo of a playground, etc.), split your family into teams, set a time limit and then head off (on foot or on bike) to see who can complete the most items. 2. Have a Water Day - Tossing water balloons, splashing in a pool and running through a sprinkler in the backyard are fun ways to stay cool and active on a hot summer day. 3. Set ‘Mileage’ Goals for the Weekend - Decide as a family how many steps, or how many miles, you want to travel over the weekend, then have fun trying to reach the goal. You can use pedometers to measure steps taken while running errands, going on hikes, playing tag and more, and can challenge the family to increase your goal each weekend. 4. Wash the Car - Washing the car uses key core muscles and can be a fun, bonding experience, especially if you take time to cool off with the hose, too. 5. Family Olympics - Get together with a group of families and compete in events like hula-hoops, 50-yard dash, relay race, basketball shoot, and an obstacle course. You can even make it an annual event! 6. Family Fitness Classes - If you like a more structured routine, try a fitness class designed for families, like stroller workouts, mom/dad and baby workouts or family yoga. 7. Do Chores Together - Vacuuming, washing windows, weeding the garden, raking leaves and even doing laundry work your muscles and burn calories while teaching your kids the value of responsibility. Make chores fun by setting a time limit and turning up the music while you work together as a family. 8. Plan Seasonal Outdoor Activities - Swimming, biking, canoeing and hiking are great in the summer, while sledding, ice skating, building a snowman or skiing are fun – and great for your fitness goals – in the winter. 9. Play Together - Tag, hide-and-go-seek, hop scotch, doing cartwheels and dancing in the kitchen are so much fun you won’t even realize its exercise in disguise. 10. Try Out Family Sports - A backyard game of softball or volleyball, shooting hoops or taking a trip to a golf course give you quality time as a family while staying active. You Can Even Stay Active on Your Family Vacation! Whether you’re going to grandma’s house for the weekend, planning a trip abroad or even having a “staycation,” family getaways are another opportunity to fit in fun activities that promote fitness. While on vacation, try: walking tours, museums, zoos, theme parks, collecting seashells, jogging, walking on the beach, power walking in the airport terminal, using a hotel gym, snorkeling, hiking, volleyball, bicycling, or exploring. What Will Your Kids Gain by Staying Active? Leading a physically active lifestyle is a good habit to instill in your child from an early age because the sooner you do it, the better. Keeping kids active is a superb way to increase learning, focus and even test results. As many of you reading this have likely experienced, if your mind is feeling cluttered or you're having a mid-afternoon slump, a brisk walk or a quick workout can give you a renewed sense of clarity and focus. This is certainly true for kids and teenagers, too. There are a multitude of short-term and long-term health benefits your child can gain from regular physical activity, including: reduced risk of diabetes and pre-diabetes, improved sleep and mood, stronger bones, reduced restlessness or hyperactivity, decrease symptoms of ADHD, improved immune system function, weight loss and increased energy. What Will YOU Gain by Staying Active? The benefits that kids receive extend to adults as well, although as you age you’ll begin to reap the benefits of a lifetime of exercise in the form of better mobility, muscle mass and brain power. One of the primary benefits of exercise is that it normalizes your insulin and leptin levels, with the secondary benefits of weight loss and normalization of blood sugars. These basic factors in turn cascade outward, creating a ripple effect of positive health benefits, which include: improving your brainpower and boosting your IQ, lowering your risk of heart disease and cancer, building strong bones, lowering blood pressure, reducing insomnia, losing weight, relieving pain, improving mood, fighting depression, increasing energy, acquiring fewer colds, lowering risk of diabetes, and slowing down aging. Limiting Screen Time is a Key Part of Staying Active. Once you’ve committed to staying active as a family, you may notice that the time you all spend sitting in front of a computer or the television naturally decrease, and this is a very good thing. More than two hours a day of screen time is associated with increased emotional and behavioral difficulties, regardless of the time spent exercising. According to one study: • Children who spent more than two hours a day watching TV or using a computer were 61 and 59 percent more likely to experience high levels of psychological difficulties. • Children who failed to meet physical activity guidelines, were 70 percent more likely to experience high levels of psychological difficulties. • This risk increased to 81 percent for children who used a computer for more than two hours a day while also failing to meet recommended exercise guidelines. **So remember that it is imperative to limit your child's TV, computer, and video game time in addition to encouraging your child to spend more time doing various forms of physical activity. Source: mercola.com, 8/25/13.

Singing Happy Birthday Makes Cake Taste Better

If you want to make your food taste better, and more thoroughly enjoy the experience of a meal, it may be as simple as performing a ritual first, according to new research from the University of Minnesota. Singing ‘Happy Birthday’ before eating birthday cake is one example, but the beauty of this finding is that it works for healthy food too. There are simple strategies you can implement today to get more enjoyment out of your food. Ritualistic Behavior Enhances the Enjoyment of Eating, Improves Flavors of Food If you’ve ever wolfed down a meal while working, driving or engaging in another task, you probably didn’t feel too satisfied afterward, and this is partly because you didn’t take the time to sit and savor your food. Along these lines, researchers conducted a series of experiments to test whether performing a simple ritual before eating makes the food more enjoyable, and in each case, the answer was ‘yes.’ • Participants who broke an unwrapped piece of chocolate in half and ate one half before unwrapping and eating the other half rated the chocolate more highly, savored it more, and were willing to pay more for it than those who ate it however they wanted. • Those who waited to eat carrots after performing a small ritual enjoyed them more than those who had no delay. • Simply watching someone perform a ritual, such as making lemonade, was not effective at improving its taste, which suggests personal involvement in the ritual process is key. How You Can Harness the Power of Rituals The researchers concluded that rituals may have such an impact because they force you to become more involved in the experience at hand: “Rituals enhance the enjoyment of consumption because of the greater involvement in the experience that they prompt.” Rather than simply eating a bar of chocolate, for instance, stopping to feel the texture in your hands, breaking it into smaller pieces and waiting to savor each bite slowly is likely to enhance your enjoyment, even allowing you to feel more satisfied by eating less chocolate. Of course, this should work for other foods, too, like a bowl of steamed broccoli or a handful of nuts or berries. It’s not so much the food that matters, it’s the ritual beforehand. So you could try shaking the nuts in your hand before eating them, or placing your berries in an attractive dish first to make them taste even better. This might also mean that as you take steps to prepare your food, such as making homemade fermented vegetables, the preparation ‘ritual’ will enhance your enjoyment of them, providing extra incentive to spend more time in the kitchen (a major benefit for your health!). This also helps explain why certain foods seem to taste so much better at certain times of the year, such as on Thanksgiving or other holidays that involve long-held traditions. This can backfire, too, though, if you’ve become accustomed to watching TV while you snack on chips, for instance. In this case, breaking the ritual may help you to break your reliance on an unhealthy food. Giving Thanks Before Eating One of the most rewarding rituals you can do before a meal is to stop and give thanks for your food. Not only might this make your food taste better, but also people who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. People who give thanks before they eat also tend to eat more slowly and savor the meal more so than those who do not, lending a natural transition to mindful eating. Being Mindful When You Eat Practicing "mindfulness" means that you're actively paying attention to the moment you're in right now. In terms of eating, this means you’re focused on your food and you’re really taking the time to chew, taste and savor each bite that goes into your mouth. Mindless eating would be the opposite. Similar to engaging in a ritual beforehand, being mindful when you eat forces you to slow down and makes you feel more connected and involved in your eating experience. There are other ‘side effects’ too, as when you eat slower you give your brain time to register that you’re full, so you’ll likely eat less. Taking the time to thoroughly chew your food also allows you to absorb more nutrients from your food, helps you maintain a healthy weight, allows for easier digestion, and leads to fewer digestive issues like gas and bloating, all while allowing you to actually taste your food before you swallow… a novel concept if you’re used to eating on the run. Using Rituals to Establish Healthier Habits Rituals can be extremely powerful in all facets of your life, especially if you use them to help create healthful habits. For instance, if you want to start getting to bed earlier, washing your face and brushing your teeth can be the ritual you use to trigger your earlier bedtime. Another example would be to spend time journaling, meditating, sipping herbal tea or even changing into loungewear when you come home from work as a ‘ritual’ to de-stress from your day and switch gears into relaxation mode. Getting back to eating, a simple ritual like lighting a candle or two and setting your table can signal to your family that it’s time for a meal together. Saying grace or giving thanks before you eat, as mentioned, is another ritualistic way to enhance the enjoyment as you eat. The opportunities to harness the power of rituals are truly endless, and only you can determine which rituals will be the most meaningful and productive in your own life. Chances are you have quite a few rituals already, and taking a few moments to create more is a simple way to live better. Source: mercola.com, 8/8/13.

10 Reasons to Avoid Retirement

After a lifetime of working, it's certainly fun to dream about playing golf, laying on the beach and not having to deal with bosses or customers. But after a few months of relaxation, some retirees find that they miss the friends, structure and steady paychecks their career provided. Here are some of the reasons you might not enjoy retirement. 1. Like your job. If you enjoy the work you are doing, there's no reason to leave just because you hit a certain age. "A lot of times, your job defines who you are and you take part of your identity through what you do for a living," says Dana Anspach, a certified financial planner and author of "Control Your Retirement Destiny." If you retire, how will you answer the question: What do you do? 2. Need the money. Saving up enough money to pay for a 30-year retirement is a daunting prospect. "Many Americans don't have enough money to retire in this ultra-low interest rate environment," says Kimberly Foss, a certified financial planner and author of "Wealthy by Design: A 5-Step Plan for Financial Security." "The boomers are squeezed by their kids going to college, the kids moving back home and also having aging parents who are living a long time, too." Delaying retirement gives you more time to save and shortens the number of retirement years you need to save up for. 3. Avoid lifestyle cuts. Retirement often involves cutting back your lifestyle so you can live on the amount you have saved. Your retirement years could involve downsizing to a smaller house or condo, clipping coupons and eating at home to save money. "Some people can't give up the nice dinners out and latest style of clothing. They want to travel in retirement," Anspach says. A retirement job could give you some extra income to pay for luxuries. 4. Your health. Continuing to work could have a positive impact on your health. A recent study of about 429,000 self-employed workers in France by the French National Institute of Health and Medical Research, found people who retire later have a lower risk of developing dementia. "For each extra year of work before retirement, it lowers the risk of getting dementia by 3.2 percent," says Carole Dufouil, a director of research at the institute. "This is in line with the 'use it or lose it' hypothesis, which says that as long as you use your brain, it is efficient." 5. Better social life. Friendships are often forged with colleagues and might include lunches out or after-work drinks. You aren't likely to get invited to these events when you no longer share the same office. 6. Marital harmony. Retirement requires you to establish a new dynamic at home that will often include much more face time with your spouse than you had while working, which can create challenges for your marriage. The transition can go more smoothly if you have a job outside the home. "Being stuck at home every day, all day, can lead to some real issues in people's marriages," says Nancy Collamer, a career coach and author of "Second-Act Careers: 50+ Ways to Profit from Your Passions During Semi-Retirement." "By having something else in your life, it enables you to quite frankly get out of each other's hair." 7. Bigger Social Security checks. You get bigger Social Security benefits if you delay claiming your payments between ages 62 and 70. For example, a baby boomer who could get $750 per month at age 62 would get $1,000 per month at age 66 and $1,320 monthly at age 70. After age 70, there is no additional benefit to delaying your payments. Social Security benefits are calculated based on your 35 highest-earning years in the workforce. So, if you earn more than you did earlier in your career, you could further boost your payments. 8. Continue to defer taxes. Retirees are generally required to take withdrawals from their retirement accounts after age 70 and to pay the resulting income tax on the amount withdrawn. However, if you continue to work in your 70s or later, and don't own 5 percent or more of the company maintaining the plan, some 401(k) plans - but not IRAs - will allow you to defer withdrawals from that 401(k) account until you actually retire. 9. Workplace benefits. The group health and retirement benefits you get through a job are often better than what you could buy on your own as a retiree, which is particularly important for people not yet old enough to qualify for Medicare. Many workplaces also provide other perks including company paid travel, discounts on company merchandise and the occasional company party. 10. Helping others. Whether by mentoring younger employees or providing a service to the community, many workers help people through their jobs. The rewards you get from providing a valuable service often go beyond any paycheck you receive. "By the time people are well into their 50s, they generally are less driven by the next promotion or opportunity on the job," Collamer says. "They tend to be more motivated by wanting to make a difference in the world." Source: U.S. News & World Report – July 23, 2013

10 Things the Processed Food Industry Doesn’t Want You to Know

Processed foods are typically loaded with excess sugar, salt, fats, preservatives and other additives. What you may not know about processed foods is the extent of the havoc they can wreak on your body, a closely guarded secret that the processed food industry doesn’t want you to know. In short, though they may taste good and be easy to prepare, when you eat processed foods you’re exchanging convenience for your health. Donna Gates, author of The Body Ecology Diet, explains 10 reasons why you might want to think twice the next time you’re tempted to eat processed foods. 1. They’re Addictive and May Cause You to Overeat - Processing modifies or removes important components of food, like fiber, water and nutrients, changing the way they are digested and assimilated in your body. Unlike whole foods, which contain a mix of carbohydrates, fats, proteins, fiber and water to help you feel satisfied, processed foods stimulate dopamine, a feel-good neurotransmitter, making you feel good even though the food lacks nutrients. This dopamine stimulation can lead to excessive food cravings and food addiction. 2. They’re Linked to Obesity - Processed foods are virtually guaranteed to contain additives that are linked to obesity. This includes monosodium glutamate (MSG), high-fructose corn syrup, artificial sweeteners and more. Plus, refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods quickly break down to sugar; this increases your insulin and leptin levels, and contribute to insulin resistance, which is the primary factor of nearly every chronic disease and condition known to man, including weight gain. 3. They Break Principles of Food Combining - Some nutrition and health experts believe that eating foods in certain combinations helps your body’s digestive processes to work more efficiently and absorb more nutrients. According to one such premise, eating proteins and starches together, which is common in processed foods (such as a pepperoni pizza), inhibits digestion leading to putrification of your food, acidic conditions in your blood and supports disease-causing pathogens in your gut. 4. Processed Foods Lead to an Imbalanced Inner Ecosystem - The microorganisms living in your digestive tract form a very important "inner ecosystem" that influences countless aspects of your health. Processed foods disrupt this system, suppressing beneficial microflora and leading to digestive problems, cravings, illnesses and chronic disease. Beneficial organisms in your gut thrive on whole, unprocessed foods. 5. They’re Detrimental to Your Mood and Brain - Mood swings, memory problems and even depression are often the result of a heavily processed diet. The greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! Your gut and brain actually work in tandem, each influencing the other. This is why your intestinal health can have such a profound influence on your mental health, and vice versa – and why eating processed foods that can harm your gut flora can have a profoundly negative impact on your mood, psychological health and behavior. 6. Processed Foods Encourage ‘Eating on the Run’ - Processed foods are quick and easy, making them ‘perfect’ to grab when you’re on the go. But eating on the go, or while you’re multi-tasking, can cause you to lose touch with your body’s natural signals telling you you’re full, leading to overeating and weight gain. It’s also more difficult for your body to digest properly when you’re busily engaged in other tasks. 7. Nutrition Labels can be Misleading - A processed food may be labeled ‘natural’ or ‘sugar-free,’ but that doesn’t make it healthful. For instance, the natural food label on a processed food has no standard definition and really no meaning at all. A "natural" product is meaningless as it can legally be genetically modified, full of pesticides or made with corn syrup, additives, preservatives and artificial ingredients. The US Food and Drug Administration (FDA) also allows processed food manufacturers to use absurdly tiny serving sizes on their labels, which can lull you into a false sense of security when it comes to determining how much of each stated nutrient or toxin, like trans fat, you're actually consuming. 8. Processed Meats are Linked to Cancer - Processed meats are those preserved by smoking, curing or salting, or the addition of chemical preservatives, which includes bacon, ham, pastrami, salami, pepperoni, hot dogs, some sausages and hamburgers. Particularly problematic are the nitrates that are added to these meats as a preservative, coloring and flavoring. The nitrates found in processed meats are frequently converted into nitrosamines, which are clearly associated with an increased risk of certain cancers. Meat cooked at high temperatures, as many processed meats often are, can also contain as many as 20 different kinds of heterocyclic amines, or HCAs for short. These substances are also linked to cancer. 9. Processed Foods May Increase Your Risk of Infertility and Malnutrition - Because processed foods are stripped of nutrients your body needs, you could be eating a large number of calories but still become malnourished. In just three generations, a nutrient-deficient diet can lead to infertility, which is on the rise in the US. Processed foods often contain genetically modified (GM) ingredients, which are also linked to reproductive problems. 10. Processed Foods Lead to a Long Shelf Life, Not a Long Human Life - Processed foods can last a long time on the shelf without going bad, thanks to their chemical cocktails of preservatives and other additives. Unfortunately, their makers put a lot of money and time into strategies to increase shelf life and create attractive packaging, with little attention put on the foods’ nutrient value or how it will actually detract from lasting health. A Simple Step-by-Step Guide to Ditching Processed Foods When it comes to staying healthy, avoiding processed foods and replacing them with fresh, whole foods is the "secret" you've been looking for. This might sound daunting, but people have thrived on vegetables, meats, eggs, fruits and other whole foods for centuries, while processed foods were only recently invented. Many of the top executives and scientists at leading processed food companies actually avoid their own foods for a variety of health reasons! Try to spend 90 percent of your food budget on whole foods, and only 10 percent on processed foods (unfortunately most Americans currently do the opposite). This requires that you plan your meals in advance. Ideally, this will involve scouting out your local farmer's markets for in-season produce that is priced to sell, and planning your meals accordingly, but you can also use this same premise with supermarket sales. You can generally plan a week of meals at a time, make sure you have all ingredients necessary on hand, and then do any prep work you can ahead of time so that dinner is easy to prepare if you're short on time in the evenings (and you can use leftovers for lunches the next day). Further, by cutting out these high-glycemic foods you can retrain your body to burn fat instead of sugar. However, it’s important to replace these foods with healthy fats, not protein—a fact that’s often not addressed. If you're currently sustaining yourself on fast food and processed foods, this is one of the most positive life changes you could ever make. Source: mercola.com, 7/17/13

Top 10 Time Savers for the Stuff You’re Too Busy to Do

65 percent of Americans say they are so busy they can’t make time for themselves at least once a day. 67 percent are also too busy to take more breaks to enjoy the warm, summer months that are upon us. Are you constantly running? It’s time for a major change, if you can’t take time to enjoy life, then, what’s the point? We all have responsibilities – like cleaning and paying bills. But with the creative tweaks, you can carve out more time for yourself by saving time on chores and other daily necessities of living. 1. Escape the Cult of Busy. You probably aren’t as busy as you think. In fact, if you log how much time you spend doing various activities throughout your day, you’ll probably find extra time you didn’t know you had (like time wasted surfing the Web or watching TV). Instead of saying you “don’t have time” to exercise, travel or cook more – rephrase it as “exercising is a priority for me". Make the items that you really want to do a priority, and you’ll get them done. 2. Fit in a Workout on Any Schedule. Think you don’t have time to workout? Think again. It doesn’t take hours a day to get in shape. If you have 20 minutes, you can fit in a workout. And you can even do it right in your own home, using your own bodyweight, free weights or resistance bands as your “gym.” Best of all, short, high-intensity workouts have been shown to give you better results than slower workouts that take twice (or even three times) as long! 3. Keep Your Home Clean. This doesn’t mean you have to become a neat freak, just spend 15 minutes a day tidying up and cleaning. You’ll be shocked at how much you can get done if you stick to this every day. It may be unrealistic to think you’ll keep your home spotless, but a good goal is to keep your home in a “20-minutes-to-clean state.” This way, you’ll have time to quickly make your home company-ready if an unexpected visitor drops by. 4. Sleep Better. High-quality sleep is essential to good health and staying productive throughout your day. If you feel fatigued in the morning, it could mean that you need to sleep better, not longer (maybe six hours instead of eight). One of the best solutions is to sleep in complete darkness, as even the tiniest bit of light in the room can disrupt your internal clock. Cover up your clock radio and cover your windows—I recommend using room darkening shades or drapes. 5. Try Stress-Free Shopping. For items you buy at the grocery store, try getting your groceries online using automated delivery options that allow you to get non-perishables delivered once every month (or whatever frequency you would like). Be sure you plan your meals, so you only have to go shopping once a week. By shopping at food co-ops or farmer’s markets, you can turn your shopping into an enjoyable social event and get the highest quality food possible. 6. Prepare Better Food in Less Time. Spending some time in the kitchen is a necessity for optimal health. If you feel too busy to cook, try using cooking methods that allow you to prepare wholesome meals with little or no prep time, such as using a slow cooker. Fermented foods can also be made in large batches and enjoyed for weeks. You can even try intermittent fasting, which drastically cuts down on the amount of time you spend cooking since you’ll likely be eating fewer meals. You can eat mostly raw and eliminate cooking all together. 7. Speed Through Clothing Chores. Cut down on laundry by washing your clothes less often – you can often wear a shirt and jeans multiple times, before doing the wash. Save time on sorting by keeping two hampers in your bedroom, one for whites and one for colors. Another laundry trick is to put a sheet of aluminum foil under the ironing board cover; this reflected heat will take the wrinkles out of both sides of a piece of clothing at once, so you only have to iron one side. 8. Learn to Read Faster. Whether you’re reading for work, school or pleasure, you can read faster by not saying words in your head and becoming adept at skimming. If you feel you don’t have time to read, try scheduling reading time into your day or joining a book club with deadlines you’ll have to meet. 9. Improve Your Long Commute. Make sure you’re taking the best, most efficient route to work. Web services can send a text message to your phone informing you of traffic issues. While you’re on the road, listen to podcasts, audio books or use a voice recorder to compile your to-do list for the day. Make sure you combine places you need to go that are close as this will radically increase your efficiency. Rather than making two or more trips, combine them into one. 10. Pay Your Bills Automatically. Set up your bills to be paid automatically so you don’t waste time paying bills every month. Using a software program to keep track of your household budget can also save you time you’d otherwise spend trying to track expenses. Also many banks now offer free bill payment services. This has radically decreased my bill payment time as for the last five years many bills are on autopayment. You also avoid using envelopes and postage. De-Cluttering Your Mind Is One of the Best Time-Saving Tools There Is A cluttered mind is a major detriment to reaching your full potential. Imagine, for a second, the relief and the pure joy you would feel if you knew that everything in your life was in its place, and all was well. In addition to the time-saving tips above, a clear mind allows you to focus, be mindful and speed through any given task at hand. Many of us hold in our minds an obscene amount of information, such as: Regrets from our past, feelings of guilt, worries and other negative emotions; Daily tasks that need to be done; Long-term projects yet to be completed; Reminders for your spouse, kids and other family members; Goals and dreams; Deadlines for work, bills, taxes and more. The first sentence of David Allen’s Getting Things Done the book reads: “It's possible for a person to have an overwhelming number of things to do and still function productively with a clear head and a positive sense of relaxed control.” Other simple solutions include: • Write down the thoughts in your head • Focus on just one task at a time • Be diligent about doing your weekly review and going over all your projects and accumulated items on your calendar. This is absolutely critical. • Cut down on your daily “musts,” focusing only on the few most important, essential items • Take a walk: the physical activity and time outdoors will help clear your mind • Slow down: make it a point to focus on each activity that comes up at your own, non-hurried pace Source: mercola.com, 6/25/13

Eating Boogers May Be Good for You!

If you catch your child with a finger up his nose, you probably discourage it. But could the “bad” childhood habit of picking your nose and eating it, actually be good for you? A biochemist from the University of Saskatchewan has theorized that nasal mucus, or as it’s more commonly known, boogers, has a sugary taste that’s meant to entice you to want to eat it. Doing this, he believes, may help introduce pathogens from your environment to your immune system, resulting in the building up of natural defenses. Other experts believe this theory, which has yet to be tested, doesn’t necessarily hold water because you swallow nasal secretions every day, including while you sleep, even if you don’t eat your boogers. Still, there's a tendency in our modern culture to be obsessive about cleanliness, especially in children, and it could be that scolding kids for this “dirty” habit may actually be counterproductive. Not All Germs are Bad Germs - A child raised in an environment devoid of dirt and germs, and who is given antibiotics that kill off all of the bacteria in his gut, is not able to build up natural resistance to disease, and becomes vulnerable to illnesses later in life. This theory, known as the hygiene hypothesis, is likely one reason why many allergies and immune system diseases have doubled, tripled or even quadrupled in the last few decades. Why does your immune system need “dirt” and germs to stay healthy? Your immune system is composed of two main groups that work together to protect you. One part of your immune system deploys specialized white blood cells, called Th1 lymphocytes that direct an assault on infected cells throughout your body. The other major part of your immune system attacks intruders even earlier. It produces antibodies that try to block dangerous microbes from invading your body's cells in the first place. This latter strategy uses a different variety of white blood cells, called Th2 lymphocytes. The Th2 system also happens to drive allergic responses to foreign organisms. Dirt May Help Your Immune System Grow Stronger - At birth, an infant's immune system appears to rely primarily on the Th2 system, while waiting for the Th1 system to grow stronger. But the hygiene hypothesis suggests that the Th1 system can grow stronger only if it gets “exercise,” either through fighting infections or through encounters with certain harmless microbes. Without such stimulation, the Th2 system flourishes and the immune system tends to react with allergic responses more easily. In other words, the hygiene hypothesis posits that children and adults not being exposed to viruses and other environmental factors like dirt, germs and parasites results in their not being able to build up resistance, which makes them more vulnerable to illnesses. Allergies, Heart Disease and Even Depression Linked to Being ‘Too Clean’ - If you're healthy, exposure to bacteria and viruses may serve as "natural vaccines" that strengthen your immune system and provide long-lasting immunity against disease. If you don’t get this healthy exposure to germs in your environment, it may end up making you sick. Health problems already associated with the hygiene hypothesis include: Allergies, Asthma, Eczema, Autoimmune diseases and Heart disease (with one study finding that early exposure to viral infections during childhood could reduce the risk of heart disease later in life by up to 90 percent.) Even depression has been connected to early exposure to pathogens, via an inflammatory connection. Neuroscientist Charles Raison, MD, who led the study, said: "Since ancient times benign microorganisms, sometimes referred to as 'old friends,' have taught your immune system how to tolerate other harmless microorganisms, and in the process, reduce inflammatory responses that have been linked to the development of most modern illnesses, from cancer to depression." Your Immune System Dictates Whether or Not You Get Sick - If you’re looking for even further evidence that booger-eating may not be so bad after all, consider that it is the state of your immune system that determines whether or not you get sick when you’re exposed to a germ. In one study, when 17 people were infected with a flu virus, only half of them got sick. The researchers found changes in blood took place 36 hours before flu symptoms showed up, and everyone had an immune response, regardless of whether or not they felt sick. But the immune responses were quite different. In symptomatic participants, the immune response included antiviral and inflammatory responses that may be related to virus-induced oxidative stress. But in the non-symptomatic participants, these responses were tightly regulated. The asymptomatic group also had elevated expression of genes that function in antioxidant responses and cell-mediated responses. Researchers noted: “Exposure to influenza viruses is necessary, but not sufficient, for healthy human hosts to develop symptomatic illness. The host response [emphasis added] is an important determinant of disease progression.” The bottom line? If exposure to the bacteria in your boogers can indeed help your immune system to grow stronger, then a case could be made for their consumption (or at least, for not scolding your little ones if you find them with a finger up their nose). Of course, you can get healthful germ exposures other ways, too. How to Avoid Being Overly Hygienic - If the hygiene hypothesis is true, and there’s mounting research that it is, trying to keep your environment overly sterile could backfire big time and actually increase your risk of acute and chronic diseases. You can avoid being “too clean,” and in turn help bolster your body’s natural immune responses, by: • Letting your child get dirty. Allow your kids to play outside and get dirty (and realize that if your kid eats boogers, it isn’t the end of the world). • Not using antibacterial soaps and other antibacterial household products, which wipe out the microorganisms that your body needs to be exposed to for developing and maintaining proper immune function. Simple soap and water are all you need when washing your hands. The antibacterial chemicals (typically triclosan) are quite toxic and have even been found to promote the growth of resistant bacteria. • Avoiding unnecessary antibiotics. Remember that viral infections are impervious to antibiotics, as antibiotics only work on bacterial infections. • Serving locally grown or organic meats that do not contain antibiotics. • Educating yourself on the differences between natural and artificial immunity, and making informed decisions about the use of vaccinations. Source: mercola.com, 5/22/13

The Five Worst Foods for Sleep

Nearly 41 million adults are sleeping just 6 hours or less each night, putting them at risk of adverse health effects (such as heart disease and obesity) and potentially fatal drowsy driving linked to lack of sleep. While stress is one of the most often cited reasons why people can’t sleep, there’s another factor that could be keeping you up at night. Certain foods can significantly interfere with your sleep, including the five worst below. 1. Alcohol - A drink or two before bed can make you drowsy, leading many to believe it’s actually beneficial for sleep. While it may make you nod off quicker, research shows that you are more likely to wake during the night, leaving you feeling less rested in the morning. The latest study found that alcohol increases slow-wave “deep” sleep during the first half of the night, but then increases sleep disruptions in the second half of the night. Since alcohol is a potent muscle relaxant, it can also increase your risk of snoring. Snorers -- and their bed partners -- often experience restless sleep leading to sleepiness and difficulty concentrating during the day. 2. Coffee - Coffee, of course, is one of the most common sources of caffeine. This stimulant has a half-life of 5 hours, which means 25% of it will still be in your system 10 hours later. In some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer. An afternoon cup of coffee or tea will keep some people from falling asleep at night. Some medications contain caffeine as well (for example, diet pills). 3. Dark Chocolate - Though the healthiest form of chocolate from an antioxidant perspective, it can contain relatively high levels of caffeine that can keep you up at night. 4. Spicy Foods - Spicy foods before bedtime can give you indigestion that makes it nearly impossible to get a good night’s sleep. Even if you can eat spicy foods without discomfort, they are still linked with more time spent awake during the night and taking longer to fall asleep. It’s speculated that this may be due to capsaicin, an active ingredient in chili peppers, affecting sleep via changes in body temperature. 5. Unhealthy Fatty Foods - When you don’t get enough sleep, you’re more likely to crave high-fat, high-sugar foods the next day. Eating a high-fat diet leads to more fragmented sleep. In fact, an animal study revealed that eating fatty foods may lead to disrupted sleep and excessive daytime sleepiness. The link may be due to the brain chemical hypocretin, a neurotransmitter that helps keep you awake and also plays a role in managing appetite. Recent Study Gives Clues on How Diet Impacts Sleep The link between what you eat and how well you sleep, and vice versa, is only beginning to be explored, however, a recent study evaluating the diets and sleep patterns of more than 4,500 people did find distinct dietary patterns among short and long sleepers. While the study was only able to generate hypotheses about dietary nutrients that may be associated with short and long sleep durations, it did yield some interesting data. • Very short sleepers (less than 5 hours a night): Had the least food variety, drank less water and consumed fewer total carbohydrates. • Short sleepers (5-6 hours): Ate the most calories but ate less vitamin C and selenium, and drank less water. • Normal sleepers (7-8 hours): Had the most food variety in their diet, which is generally associated with a healthier way of eating. • Long sleepers (9 or more hours): Ate the least calories as well as less total carbs. Long sleepers tended to drink more alcohol. As for what the data means, researchers aren’t yet sure, but it could be that eating a varied diet is one key to normal, healthful sleep. Sleep Tip: Stop Eating at Least Three Hours Before You Go to Bed It is ideal to avoid eating any food three hours before bed, as this will optimize your blood sugar, insulin and leptin levels and contribute to overall good health and restful sleep. Specifically, avoiding food for at least three hours before bed will lower your blood sugar during sleep and help minimize damage from too much sugar floating around. Additionally, it will jumpstart the glycogen depletion process so you can shift to fat-burning mode. A recent study is a powerful confirmation of this recommendation, as it found that the mere act of altering your typical eating habits — such as getting up in the middle of the night for a snack — causes a certain protein to desynchronize your internal food clock, which can throw you off kilter and set a vicious cycle in motion. Eating too close to bedtime, or very late at night when you'd normally be sleeping, may throw off your body's internal clock and lead to weight gain. Routinely eating at the wrong time may not only disrupt your biological clock and interfere with your sleep, but it may also devastate vital body functions and contribute to disease. That said, while you’ve likely heard the advice that breakfast is the most important meal of the day, some experts believe that skipping breakfast and eating your main meal at night may actually be more in-tune with your innate biological clock. I've revised my own eating schedule to eliminate breakfast and restrict the time I eat to a period of about six to seven hours each day, which is typically from noon to 6 or 7 pm. Diet Is Only One Factor in Getting a Good Night’s Sleep There are many variables that impact how well you sleep. Here are some other tips: • Cover your windows with blackout shades or drapes to ensure complete darkness. Even the tiniest bit of light can disrupt your production of melatonin and the melatonin precursor serotonin, thereby disrupting your sleep cycle. Close your bedroom door, get rid of night lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light, install so-called "low blue" light bulbs in your bedroom and bathroom. These emit a light that will not suppress melatonin production. • Keep the temperature in your bedroom at or below 70 degrees. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. • Check your bedroom for electro-magnetic fields (EMFs). These can also disrupt your production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. • Move alarm clocks and other electrical devices away from your head. If these devices must be used, keep them as far away from your bed as possible, preferably at least three feet. • Reduce the use of light-emitting technology before going to bed. These emit the type of light that will suppress melatonin production, which in turn will hamper your ability to fall asleep, as well as increase your cancer risk (melatonin helps to suppress harmful free radicals in your body and slows the production of estrogen, which can contribute to cancer). Ideally, you'll want to turn all such light-emitting gadgets off at least one hour prior to bedtime. Source: mercola.com, 5/6/13.

22 Things Happy People Do Differently.

Many people spend their lives waiting to be happy. You may think, “if only I had more money,” or “could lose weight,” or you fill in the blank, then I would be happy. Well here’s a secret: you can be happy right now. It’s not always easy, but you can choose to be happy, and in the vast majority of circumstances there’s no one who can stop you except for yourself. The truth is, happiness doesn’t come from wealth, perfect looks or even a perfect relationship. Happiness comes from within. This is why, if you truly want to be happy, you need to work on yourself, first. What’s the secret to being happy? You can learn how to do it, just as you can learn any other skill. Those who are happy tend to follow a certain set of habits that create peace in their lives; if you learn to apply these 22 habits in your own life, there’s a good chance you’ll be happy too. 1. Let go of grudges. Forgiving and forgetting is necessary for your own happiness, holding a grudge means you’re also holding onto resentment, anger, hurt and other negative emotions that are standing in the way of your own happiness. Letting go of a grudge frees you from negativity and allows more space for positive emotions to fill in. 2. Treat everyone with kindness. Kindness is not only contagious; it’s also proven to make you happier. When you’re kind to others, your brain produces feel-good hormones and neurotransmitters like serotonin and you’re able to build strong relationships with others, fostering positive feelings all around. 3. Regard your problems as challenges. Change your internal dialogue so that anytime you have a “problem” you view it as a new opportunity to change your life for the better. Eliminate the word “problem” from your mind entirely. 4. Express gratitude for what you have. People who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. The best way to harness the positive power of gratitude is to keep a gratitude journal or list, where you actively write down exactly what you’re grateful for each day. Doing so has been linked to happier moods, greater optimism and even better physical health. 5. Dream big. Go ahead and dream big, as you’ll be more likely to accomplish your goals. Rather than limiting yourself, when you dream big you’re opening your mind to a more optimistic, positive state where you have the power to achieve virtually anything you desire. 6. Don’t sweat the small stuff. If the issue you’re mad about will be irrelevant a year, a month, a week or even a day from now, why sweat it? Happy people know how to let life’s daily irritations roll off their back. 7. Speak well of others. It may be tempting to gather around the water cooler to get and give the daily gossip, but talking negatively about others is like taking a bath in negative emotions; your body soaks them up. Instead, make it a point to only say positive, nice words about other people, and you’ll help foster more positive thinking in your own life as well. 8. Avoid making excuses. It’s easy to blame others for your failures, but doing so means you’re unlikely to rise past them. Happy people take responsibility for their mistakes, and use the failure as an opportunity to change for the better. 9. Live in the present. Allow yourself to be immersed in whatever it is you’re doing right now, and take time to really be in the present moment. Avoid replaying past negative events in your head or worrying about the future; just savor what’s going on in your life now. 10. Wake up at the same time every morning. Getting up at the same time every day (preferably an early time) is deceptively simple. Doing so will help regulate your circadian rhythm so you’ll have an easier time waking and likely feel more energized. Plus, the habit of rising early every day is shared by many successful people, as it enhances your productivity and focus. 11. Don’t compare yourself to others. Your life is unique, so don’t measure your own worth by comparing yourself to those around you. Even regarding yourself as better than your peers is detrimental to your happiness, as you’re fostering judgmental feelings and an unhealthy sense of superiority. Measure your own success based on your progress alone, not that of others. 12. Surround yourself with positive people. The saying “misery loves company” is entirely true. That’s why you need to choose friends who are optimistic and happy themselves, as you will be surrounded with positive energy. 13. Realize that you don’t need others’ approval. It’s important to follow your own dreams and desires without letting naysayers stand in your way. It’s fine to seek others’ opinions, but happy people stay true to their own hearts and don’t get bogged down with the need for outside approval. 14. Take time to listen. Listening helps you soak in the wisdom of others and allows you to quiet your own mind at the same time. Intense listening can help you feel content while helping you gain different perspectives. 15. Nurture social relationships. Positive social relationships are a key to happiness, so be sure you make time to visit with friends, family and your significant other. 16. Meditate. Meditation helps you keep your mind focused, calms your nerves and supports inner peace. Research shows it can even lead to physical changes in your brain that make you happier. 17. Eat well. What you eat directly impacts your mood and energy levels in both the short and long term. Whereas eating right can prime your body and brain to be in a focused, happy state, eating processed junk foods will leave you sluggish and prone to chronic disease. 18. Exercise. Exercise boosts levels of health-promoting brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress and also relieve some symptoms of depression. Rather than viewing exercise as a medical tool to lose weight, prevent disease, and live longer – all benefits that occur in the future – try viewing exercise as a daily tool to immediately enhance your frame of mind, reduce stress and feel happier. 19. Live minimally. Clutter has a way of sucking the energy right out of you and replacing it with feelings of chaos. Clutter is an often unrecognized source of stress that prompts feelings of anxiety, frustration, distraction and even guilt, so give your home and office a clutter makeover, purging it of the excess papers, files, knick knacks and other “stuff” that not only takes up space in your physical environment, but also in your mind. 20. Be honest. Every time you lie, your stress levels are likely to increase and your self-esteem will crumble just a little bit more. Plus, if others find out you’re a liar it will damage your personal and professional relationships. Telling the truth, on the other hand, boosts your mental health and allows others to build trust in you. 21. Establish personal control. Avoid letting other people dictate the way you live. Instead, establish personal control in your life that allows you to fulfill your own goals and dreams, as well as a great sense of personal self-worth. 22. Accept what cannot be changed. Everything in your life is not going to be perfect, and that’s all right. Happy people learn to accept injustices and setbacks in their life that they cannot change, and instead put their energy on changing what they can control for the better. A Healthy Lifestyle Naturally Enhances Happiness You may have noticed that some of the habits of happy people are one in the same with those that are essential for leading a healthy lifestyle – exercising and eating right, for example. Once you adopt a happiness mindset, and even before you do, embracing healthy habits will help keep your mood elevated naturally even in the midst of stress. Happy people tend to be healthy people, and vice versa. Source: mercola.com, 4/8/13

10 Food Lies Spread By Mainstream Nutrition

There's no shortage of health myths out there, but the truth is slowly starting to seep out there and get a larger audience. For example, two recent articles actually hit the nail right on the head in terms of good nutrition advice. Shape Magazine features a slide show on "9 ingredients nutritionists won’t touch,"1 and authoritynutrition.com listed “11 of the biggest lies of mainstream nutrition." These health topics are all essential to get "right" if you want to protect your health, and the health of your loved ones, which is why I was delighted to see both of these sources disseminating spot-on advice. I highly recommend both of them. 1: Saturated Fat Causes Heart Disease. As recently as 2002, the "expert" Food & Nutrition Board issued the following misguided statement, which epitomizes this myth: "Saturated fats and dietary cholesterol have no known beneficial role in preventing chronic disease and are not required at any level in the diet." Similarly, the National Academies’ Institute of Medicine recommends adults to get 45–65 percent of their calories from carbohydrates, 20-35 percent from fat, and 10-35 percent from protein. This is an inverse ideal fat to carb ratio that is virtually guaranteed to lead you astray, and result in a heightened risk of chronic disease. Most people benefit from 50-70 percent healthy fats in their diet, whereas you need very few, if any, carbohydrates to maintain good health. That may seem like a lot, fat is much denser and consumes a much smaller portion of your meal plate. This dangerous recommendation, which arose from an unproven hypothesis from the mid-1950s, has been harming your health and that of your loved ones for about 40 years now. The truth is, saturated fats from animal and vegetable sources provide the building blocks for cell membranes and a variety of hormones and hormone-like substances, without which your body cannot function optimally. They also act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes. In fact, saturated is the preferred fuel for your heart! 2: Eating Fat Makes You Gain Weight. The low-fat myth may have done more harm to the health of millions than any other dietary recommendation as the resulting low-fat craze led to increased consumption of trans-fats, which we now know increases your risk of obesity, diabetes and heart disease—the very health problems wrongfully attributed to saturated fats. To end the confusion, it's very important to realize that eating fat will not make you fat! The primary cause of excess weight and all the chronic diseases associated with it, is actually the consumption of too much sugar -- especially fructose, but also all sorts of grains, which rapidly convert to sugar in your body. If only the low-fat craze had been a low-sugar craze... then we wouldn't have nearly as much chronic disease as we have today. 3: Artificial Sweeteners are Safe Sugar-Replacements for Diabetics, and Help Promote Weight Loss. Most people use artificial sweeteners to lose weight and/or because they’re diabetic and need to avoid sugar. The amazing irony is that nearly all the studies that have carefully analyzed their effectiveness show that those who use artificial sweeteners actually gain more weight than those who consume caloric sweeteners. Studies have also revealed that artificial sweeteners can be worse than sugar for diabetics. In 2005, data gathered from the 25-year long San Antonio Heart Study showed that drinking diet soft drinks increased the likelihood of serious weight gain, far more so than regular soda. On average, each diet soft drink the consumed per day increased their risk of becoming overweight by 65 percent within the next seven to eight years, and made them 41 percent more likely to become obese. There are several potential causes for this, including: • Sweet taste alone appears to increase hunger, regardless of caloric content. • Artificial sweeteners appear to simply perpetuate a craving for sweets, and overall sugar consumption is therefore not reduced—leading to further problems controlling your weight. • Artificial sweeteners may disrupt your body's natural ability to "count calories," as evidenced in studies such as this 2004 study at Purdue University, which found that rats fed artificially sweetened liquids ate more high-calorie food than rats fed high-caloric sweetened liquids. There is also a large number of health dangers associated with artificial sweeteners and aspartame in particular. 4: Your Body Cannot Tell the Difference Between Sugar and Fructose. Of the many health-harming ingredients listed in the featured article by Shape Magazine—all of which you're bound to get in excess if you consume processed foods—fructose is perhaps the greatest threat to your health. Mounting evidence testifies to the fact that excess fructose, primarily in the form of high fructose corn syrup (HFCS), is a primary factor causing not just obesity, but also chronic and lethal disease. Many conventional health "experts," contend that sugar and fructose in moderation is perfectly okay and part of a normal "healthy" diet, and the corn industry denies any evidence showing that fructose is metabolically more harmful than regular sugar (sucrose). This widespread denial and sweeping the evidence under the carpet poses a massive threat to your health, unless you do your own research. As a standard recommendation, I advise keeping your total fructose consumption below 25 grams per day. For most people it would also be wise to limit your fructose from fruit to 15 grams or less. Unfortunately, while this is theoretically possible, precious few people are actually doing that. Cutting out a few desserts will not make a big difference if you're still eating a "standard American diet". Because of the prevalence of HFCS in foods and beverages, the average person now consumes 1/3 of a pound of sugar EVERY DAY, half of which is fructose. That's 300 percent more than the amount that will trigger biochemical havoc. Remember that is the AVERAGE; many actually consume more than twice that amount. 5: Soy is a Health Food. The rise of soy as a "health food" is a perfect example of how a brilliant marketing strategy can fool millions. But make no mistake about it, unfermented soy products are NOT healthful additions to your diet, and can be equally troublesome for men and women of all ages. Contrary to popular belief, thousands of studies have actually linked unfermented soy to malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility—even cancer and heart disease. More than 90 percent of American soy crops are genetically modified, which carries its own set of health risks. I am not opposed to all soy, however. Organic and, most importantly, fermented soy does have great health benefits. Examples of such healthful fermented soy products include tempeh, miso and natto. Here is a small sampling of the detrimental health effects linked to unfermented soy consumption: breast cancer, brain damage, infant abnormalities, thyroid disorders, kidney stones, immune impairment, sever food allergies, impaired fertility. 6: Eggs are a Source of Unhealthy Cholesterol. Eggs are probably one of the most demonized foods in the United States, mainly because of the misguided idea implied by the lipid hypothesis that eating egg yolk increases the cholesterol levels in your body. You can forget about such concerns, because contrary to popular belief, eggs are one of the healthiest foods you can eat and they do not have a detrimental impact on cholesterol levels. Numerous nutritional studies have dispelled the myth that you should avoid eating eggs, so this recommendation is really hanging on by a very bare thread. One such study, conducted by the Yale Prevention Research Center and published in 2010, showed that egg consumption did not have a negative effect on cardiac risk – and did not cause a spike on cholesterol levels. The participants of the Yale study ate two eggs per day for a period of six weeks. There are many benefits nutrients found in eggs, including: high quality protein, 9 essential amino acids, lutein, zeaxanthin, antioxidants, choline, vitaminD, sulpher, biotin, calcium, copper, folate, iodine, iron, manganese, magnesium, niacin, potassium, selenium, sodium, thiamine, vitamin A, vitamin B2, vitamin B12, vitamin E and zinc. Choose free-range organic eggs, and avoid “omega-3 eggs” as this is not the proper way to optimize your omega-3 levels. To produce these omega-3 eggs, the hens are usually fed poor-quality sources of omega-3 fats that are already oxidized. Omega-3 eggs are more perishable than non-omega-3 eggs. 7: Whole Grains are Good for Everyone. The use of whole-grains is an easy subject to get confused on especially for those who have a passion for nutrition, as for the longest time we were told the fiber in whole grains is highly beneficial. Unfortunately ALL grains, including whole-grain and organic varieties, can elevate your insulin levels, which can increase your risk of disease. They also contain gluten, which many are sensitive to. It has been my experience that more than 85 percent of Americans have trouble controlling their insulin levels -- especially those who have the following conditions: overweight, diabetes, high blood pressure, high cholesterol. In addition, sub-clinical gluten intolerance is far more common than you might think, which can also wreak havoc with your health. As a general rule, I strongly recommend restricting grains as well as sugars/fructose from your diet, especially if you have any of the above conditions that are related to insulin resistance. The higher your insulin levels and the more prominent your signs of insulin overload are, the more ambitious your grain elimination needs to be. If you are one of the fortunate ones without insulin resistance and of normal body weight, then grains are fine, especially whole grains—as long as you don’t have any issues with gluten and select organic and unrefined forms. It is wise to continue to monitor your grain consumption and your health as life is dynamic and constantly changing. What might be fine when you are 25 or 30 could become a major problem at 40 when your growth hormone and level of exercise is different. 8: Milk Does A Body Good. The myth that conventional pasteurized milk has health benefits is a persistent one, even though it’s far from true. Conventional health agencies also refuse to address the real dangers of the growth hormones and antibiotics found in conventional milk. Important enzymes like lactase are destroyed during the pasteurization process, which causes many people to not be able to digest milk. Additionally, vitamins (such as A, C, B6 and B12) are diminished and fragile milk proteins are radically transformed from health nurturing to unnatural amino acid configurations that can actually worsen your health. The eradication of beneficial bacteria through the pasteurization process also ends up promoting pathogens rather than protecting you from them. The healthy alternative to pasteurized milk is raw milk, which is an outstanding source of nutrients including beneficial bacteria such as lactobacillus acidophilus, vitamins and enzymes, and it is, in my estimation, one of the finest sources of calcium available. However, if you have insulin issues and are struggling with weight issues, high blood pressure, diabetes, cancer or high cholesterol it would be best to restrict your dairy to organic butter as the carbohydrate content, lactose, could be contribute to insulin and leptin resistance. Fermented organic raw dairy would eliminate the lactose issue and would be better tolerated. But if you are sensitive to dairy it might be best to avoid these too. 9: Genetically Engineered Foods are Safe and Comparable to Conventional Foods. Make no mistake about it; genetically engineered (GE) foods may be one of the absolute most dangerous aspects of our food supply today. I strongly recommend avoiding ALL GE foods. Since over 90 percent of all corn grown in the US is GE corn, and over 95 percent all soy is GE soy, this means that virtually every processed food you encounter at your local supermarket that does not bear the "USDA Organic" label likely contains one or more GE components. To avoid GE foods, first memorize the following list of well-known and oft-used GE crops: corn, canola, alfalfa (as of 2011), soy, cottonseed, sugar from sugar beets. Fresh zucchini, crookneck squash and Hawaiian papaya are also commonly GE. It’s important to realize that unless you're buying all organic food, or grow your own veggies and raise your own livestock, or at the very least buy all whole foods (even if conventionally grown) and cook everything from scratch, chances are you're consuming GE foods every single day. What ultimate impact these foods will have on your health is still unknown, but increased disease, infertility and birth defects appear to be on the top of the list of most likely side effects. The first-ever lifetime feeding study also showed a dramatic increase in organ damage, cancer, and reduced lifespan. 10: Lunch Meats Make for a Healthy Nutritious Meal. Lastly, processed meats, which includes hot dogs, deli meats, bacon, and pepperoni are rarely thought of as strict no-no’s, but they really should be, if you’re concerned about your health. Virtually all processed meat products contain dangerous compounds that put them squarely on the list of foods to avoid or eliminate entirely. These compounds include: • Heterocyclic amines (HCAs): a potent carcinogen, which is created when meat or fish is cooked at high temperatures. • Sodium nitrite: a commonly used preservative and antimicrobial agent that also adds color and flavor to processed and cured meats. • Polycyclic Aromatic Hydrocarbons (PAHs): Many processed meats are smoked as part of the curing process, which causes PAHs to form. • Advanced Glycation End Products (AGEs): When food is cooked at high temperatures—including when it is pasteurized or sterilized—it increases the formation of AGEs in your food. AGEs build up in your body over time leading to oxidative stress, inflammation and an increased risk of heart disease, diabetes and kidney disease. This recommendation is backed up by a report commissioned by The World Cancer Research Fund8 (WCRF). The review, which evaluated the findings of more than 7,000 clinical studies, was funded by money raised from the general public, so the findings were not influenced by vested interests. It's also the biggest review of the evidence ever undertaken, and it confirms previous findings: Processed meats increase your risk of cancer, especially bowel cancer. A previous analysis by the WCRF found that eating just one sausage a day raises your risk of developing bowel cancer by 20 percent, and other studies have found that processed meats increase your risk of: colon cancer by 50 percent, bladder cancer by 59 percent, stomach cancer by 38 percent and pancreatic cancer by 67 percent . Processed meats may also increase your risk of diabetes by 50 percent, and lower your lung function and increase your risk of chronic obstructive pulmonary disease (COPD). If you absolutely want or need a hot dog or other processed meats once in awhile, you can reduce your risk by: • Looking for "uncured" varieties that contain NO nitrates • Choosing varieties that are 100% beef, 100% chicken, etc. This is the only way to know that the meat is from a single species and does not include byproducts or parts • Avoiding any meat that contains MSG, high-fructose corn syrup, preservatives, artificial flavor or artificial color Ideally, purchase sausages and other processed meats from a small, local farmer who can tell you exactly what's in their products. These are just some of the health myths and misconceptions out there. There are certainly many more. The ones listed above are some of the most important ones, in my view, simply because they’re so widely misunderstood. They’re also critical to get "right" if you want to protect your health, and the health of your loved ones. Source: mercola.com, 3/23/13.

12 Steps to Make Exercise a Lasting Part of Your Life

“Take care of your body; it’s the only place you have to live.” -- Jim Rohn Sometimes a new thought or idea is all you need to make a lasting change. You can wake up one day and decide to make your entire life change. If you are new to exercise or you dropped it for a while and you want to get back to doing it, the best way to begin is with small steps. You don’t have to become an elite athlete overnight to make exercise a part of your lifestyle. It’s actually better if you commit to making small changes in your daily routine instead of reinventing yourself overnight, because you are more likely to stick with it. 1. Develop a "move more" mindset. Carving out a specific hour of the day for a workout is great but first, start each day with the mindset to move more. By reminding your body to get more movement each day, you will be more likely to do it. Sit less and stand more. Take more steps and stairs. Walk and talk with a coworker instead of emailing them. Stretch in your chair, squat to pick something up, park far away from stores, stand up when you talk on the phone or do some exercises while you watch TV. 2. Commit to regular activity. You may not be the type of person who wants to train for a triathlon. You don’t have to become a fitness buff to benefit from exercise and movement. Schedule exercise like any other appointment and treat it as a commitment rather than something you squeeze in if you have time. Even if you can only allot 15 minutes, schedule it. Take a short walk. Walk at a leisurely pace at first if exercise is new to you. You can build up to a power walk. If that’s not your thing, take a fitness class, swim laps or sign up for dance classes. If your body isn’t accustomed to regular exercise, build up slowly day by day so you don’t get too sore and throw in the towel altogether. 3. Find your favorite exercise. I know people who commit to a form of exercise and hate it. Out of all the forms of exercise out there, find one you love. Get really specific, discover what form of yoga is your favorite. If swimming is your thing, try swimming laps or water aerobics. Maybe you’d dread a step class but you can’t get enough of Pilates. A good way to identify what type of exercise is right for you is to first figure out if you like to exercise alone, with a partner or in a group. You may have to experiment a little before you know. Try different forms of exercise until you find one that energizes you physically and mentally. That way excuses won’t even enter the equation when it’s time to exercise. 4. Focus on health and strength and what it means to you, and not on numbers on a scale. Many people can get easily discouraged and give up when there’s too much emphasis on weight loss. Focus on the joys of exercise and movement instead. Take pride in your body getting stronger or your new ability to exercise longer, even if it’s just in baby steps. Think about the great way your body feels after exercise. Taking the time to consider what really connects you to exercise on an emotional level, is powerful because you can use those thoughts to motivate you. Most likely what motivates you runs much deeper than getting skinnier or a specific number on a scale. Maybe you want to have more energy for your children or grandchildren or you want to be in more control of your health—whatever is your core motivation—connect to it. 5. Add strength training to your weekly routine. Exercise isn’t just cardio. Strength training is important to retain muscle as you age, have a strong body and an effective metabolism. Even if you focus on one muscle group a day and do three different exercises with three sets of 15 each, you will benefit. You can divide strength training up throughout the week. Try one day a week to start and work up to three. Strength training will change how you feel, help you conquer your workouts with all that new muscle you are developing, and it’s the secret to a revved up metabolism. 6. Put yourself first. Stressful situations can take your focus away from caring for yourself. If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Even if you only have 15 minutes, just commit to 15 minutes. It all goes back to the oxygen philosophy you hear about on planes, flight attendants advice: “Put your oxygen mask on before assisting others.” You aren’t able to effectively take care of anyone else if you don’t take care of yourself first. Keep that in mind. 7. Exercise with a group. Exercise doesn’t have to be a solo sport. Make it an outing with friends and family. When you join up with others to exercise, not only do you get the immediate benefits of exercise, you also get time spent with friends—a double benefit into your well-being. When you discover physical activities and forms of exercise you love, you develop a sense of community with others. Accountability works. 8. Think of how exercise boosts your sense of well-being. You probably know exercise can help you live longer and prevent disease, but what you might find more rewarding is to think about all the immediate benefits exercise provides to your well-being. While the long-term benefits are numerous, many of us aren’t motivated by what we can prevent decades down the road. Think short-term instead. All of us can use exercise today to get more energy, alleviate stress, increase productivity, improve our outlook, sleep better and feel happier—today! Think about what you stand to gain if you work out today or the satisfaction in knowing you pushed your body. Just give it some thought or better yet, make a list. 9. Also, look to the future. Don’t get caught up in guilt or regret because you haven’t worked out in a while. Guilt and regret only make you feel bad, they don’t get you where you are headed. With a simple decision in your mind, you can let go of what you did or didn’t do and just start again. Look forward. If you are feeling badly about yourself, you are less likely to make positive change. Start over with a clear plan of what you will commit to doing each day for your health. 10. Avoid start and stop syndrome. One great way to kill your confidence is to constantly start and stop your exercise routine. It’s common for people to get psyched up and dive into working out and then drop it altogether when the craziness of life intervenes. But if you start and stop all the time, you are setting yourself up for a never-ending cycle, where you won’t see any progress. Don’t tackle the world in a day. Think of what you can do and schedule today even if it’s small increments of time that you eventually build upon. Commit to what you can achieve, at least at first. 11. Remind yourself daily of your why. It’s easy to get off track if you aren’t reminding yourself of why working out and eating healthy is important to you. This goes back to your core motivation. If you make it automatic to wake up and remind yourself of why exercise is important to you, you will be more likely to keep your commitments to yourself. You also will be putting exercise front and center on your day instead of treating it as an afterthought that you skip at the end of the day. Wake up thinking of what exercise you will do today and it becomes a priority. 12. Stretch post workouts. An effective exercise regimen involves cardio, strength training and stretching. Stretching after exercise can help relax and balance tension caused by the workout itself. Post-workout, when your body is warm is the ideal time to stretch. The risk of muscle injury is much lower, and you will save yourself from tight, sore muscles the following day. Plus, the calm, relaxing feeling of a good stretch is a great way to end a workout. Try some of these steps to make exercise a part of your life. Remember, a great way to avoid skipping workouts is to ask yourself how you will feel afterward. You can feel proud of your dedication and gain the exhilaration of accomplishment, or you can be disappointed and defeated that you skipped, again. Sources: Mercola.com, 2/15/13