Top Summer Foods for Health

Cooling foods tend to be in-season with abundance during the summer months. Most “green” foods, including vegetables and fruits, qualify, although some are better than others. To give your body a refreshing break from summer’s heat, focus on eating these cooling foods. 1. Sprouts - Sprouts may be small, but they are packed with nutrition, including vitamins, minerals, antioxidants, and enzymes that help protect against free radical damage. They’re an inherently cooling food and are perfect for adding to salads, either in addition to or in lieu of salad greens, and sandwiches and are especially tasty in combination with fresh avocado. You can also add them to your vegetable juice or smoothies. 2. Watermelon (and Other Melons) - Watermelon is more than 91 percent water. This means that eating watermelon on a hot summer day is a tasty way to help you stay hydrated and avoid dehydration. Watermelon is also an excellent source of lycopene, with upwards of 6,500 micrograms in less than half a cup. Lycopene's antioxidant activity has long been suggested to be more powerful than that of other carotenoids, such as beta-carotene. Watermelon also contains citrulline, which in your body is converted into L-arginine, which is a precursor to nitric oxide. Nitric oxide may help your vessels stay relaxed and open for blood flow, which is one reason why it may help lower blood pressure. It’s rich in anti-inflammatory substances. For instance, watermelon contains the anti-inflammatory antioxidant lycopene as well as cucurbitacin E, or tripterpenoid. This blocks the activity of the pain and inflammation-causing enzyme cyclooxygenase – the same enzyme blocked by COX-2 inhibitors, which include most NSAID drugs like aspirin and ibuprofen. It’s not only watermelon that’s beneficial to consume in the summer – other melons, like cantaloupe, muskmelon, and honeydew, are also beneficial. 3. Cucumbers - Cucumbers are made up of about 95 percent water, making them an ideal hydrating and cooling food. Cucumbers may also help to “cool” the inflammatory response in your body. Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol, which provide additional benefits. For instance, quercetin is an antioxidant that many believe prevents histamine release—making quercetin-rich foods “natural antihistamines.” Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease. Cucumbers also contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. 4. Tomatoes - There’s good reason to regularly include tomatoes, another cooling food, in your diet, as they are rich in flavonoids and other phytochemicals that have anti-carcinogenic and other healthy properties. They’re also an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds) as well as vitamins A, E and B-complex vitamins, potassium, manganese, and phosphorus. Tomatoes are also a particularly concentrated source of lycopene. In addition to lowering your risk of stroke, lycopene from tomatoes has also been shown to be helpful in treating prostate cancer. 5. Rhubarb - Rhubarb is high in fiber, which is why it’s long been used for soothing stomach ailments and relieving constipation. A one-cup serving of rhubarb provides high levels of vitamin K, vitamin C, vitamin A, and calcium, along with folate, riboflavin, niacin, B vitamins, and pantothenic acid. Rhubarb also provides important minerals, including manganese, iron, potassium, and phosphorus. Due to its sour flavor, rhubarb is often found in recipes alongside sugar and other sweeteners. But a healthier (and far more cooling) way to consume it is by juicing raw right into your fresh vegetable juice. Remember, only the stalks can be eaten; rhubarb leaves are poisonous due to high levels of oxalic acid. 6. Dandelion Leaves - Dandelion leaves contain vitamins A, C, and K, along with calcium, iron, manganese, and potassium. They also have antioxidant properties and contain bitter crystalline compounds called taraxacin and taracerin, along with inulin and levulin, compounds thought to explain some of its therapeutic properties. Dandelion leaves can be used in salads, soups, juiced, cooked the same way as spinach, or dried (with flowers) to make dandelion tea. 7. Citrus Fruits - Oranges, grapefruits, lemons, and limes are all beneficial to add to your summer diet. They’re rich in fiber and vitamin C and also contain additional antioxidants known as flavonoids that may play a beneficial role in fighting heart disease, cancer, and inflammation. Citrus fruits can be incorporated into vegetable juice, used in salad dressings, squeezed over veggies, or used to make lemon/lime water. You can also peel and eat them. 8. Bananas - Bananas contain dopamine, a natural reward chemical that boosts your mood. They're also rich in B vitamins, including vitamin B6, which help soothe your nervous system, and magnesium, another nutrient associated with positive mood. In addition, bananas are a good source of fiber, vitamin A, and antioxidants. They also contain fructooligosaccharides (FOS), which are a type of prebiotics that help nourish beneficial bacteria in your body while enhancing your ability to absorb calcium. 9. Watercress - Last but not least, watercress is another cooling vegetable that’s perfect for a hot summer day. It may actually be the most nutrient-dense vegetable out there, scoring higher on nutrient density scores than both broccoli and sunflower sprouts. Based on 17 nutrients— including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. Watercress, which is a close cousin to mustard greens cabbage and arugula, can be eaten as a salad green, steamed as a vegetable, added to soups and sandwiches, or, my favorite, sprouted. There are many more beneficial summer foods that are not listed here. If none on the list strike your fancy, other cooling foods for the summer months include: Spinach, Summer squash, Lettuce, Cabbage, Bok choy, Celery, Mint, Asparagus and Cilantro. Source: mercola, 6/30/15.

A father wrote his kid 14 things to always remember.

I'm 31, which means I'm at the age where a lot of my friends are starting to have kids. I know they'll become wonderful adults because the parents they have will guide them well. People around my age think a lot about future and family, and writer Evan Porter just went through it, although the future came sooner rather than later. When I found out, I was holding a six-pack of beer. “I'm pregnant," she said. Words I knew would be coming one day, but not this soon. I always pictured hearing them on a sunny front porch, wind gently rocking a wooden swing back and forth. And there'd be music. Something upbeat and hopeful. I never thought I'd hear those words standing in the doorway of our dark, half-packed apartment, weary from a long day. My wife, Sarah, eyes puffy and mascara-soaked from her own crappy day, and then again from crying tears of joy, holding not one, but two pregnancy tests as proof. My first thought was that we were about to miss our fantasy football draft. My second thought was to open a beer. My third thought was, “I can't believe those were my first two thoughts." It takes a moment like that to realize how woefully unprepared you are to be responsible for another human being. How terrifying it all is. And I'm not talking about waking up in the middle of the night to sooth a crying baby. I'm not talking about changing a dirty diaper or saying goodbye to your “raucous" social life (Sarah and I watch, on average, ten thousand hours of TV every night; so, that shipped sailed a while ago). I'm talking about when your child learns to talk and what you say to him or her actually matters. When you have to start really thinking about how you want to raise them. What you'll tell them when they get picked on at school. What you'll say when they take a philosophical stand against the concept of homework. It makes you question your values. Or wonder if you even have values to question. And this line of thinking has led me to believe that I am already a terrible father. Because when I think about the things I want to instill in our first child, I realize that I embody exactly none of them. But here they are, anyway: 1) I'll say, not everyone has to like you. Speak your mind when you know you're right. Tell friends the truth even when they don't want to hear it. Don't just nod and “see both sides" and give pity laughs to people who make bad jokes. 2) I'll say, work hard in school. Not so you can make money and not for the bragging rights, but because if you don't, one day you'll look back and wish you'd made yourself proud. 3) I'll say, clean your room. Do you see this 6-inch pile of dirty clothes next to my bed? It makes me feel horrible every time I look at it. You'd be surprised how accomplished seeing your bedroom floor can make you feel. 4) I'll say, always finish what you started. There's a reason I can only teach you to be “pretty good", and not great, at guitar, or photography, or card tricks, or any number of things I picked up and abandoned. If you have a talent for something, don't ever waste it. 5) I'll say, don't wait so long to get comfortable in your own skin. Phases are great and all when you're a teenager, but there's a fine line between exploring things and getting caught up in fads. Don't ever feel like you need to fit into a mold or a category to be accepted. 6) I'll say, take care of your body, because you only get one. Floss every day. And don't drink so much soda and Red Bull. You can't ever undo the cavities they'll give you. 7) I'll say, force yourself to experience new things. I know that people who studied abroad in college are obnoxious, but I don't care; you should do it. Because when they're yammering on about their summer in Madrid, you'll roll your eyes but you'll really just be jealous that you spent your summer watching TV. 8) I'll say, don't get so uncomfortable around homeless people. They're not going to rob you. Treat them with respect. Buy them a sandwich if you can. Give to charity often. You'll always have a few bucks to spare. 9) I'll say, pay attention to the news and politics. Don't spend all your time on social media and TV and movies and sports. Devote your attention to things that actually matter. Be informed and well read. Don't ever be left out of conversations about current events. 10) I'll say, be ruthless. Don't go with the flow. Find something you want and put in the work to become exceptional. So many people dream big, but they're afraid to sit down and do the work. Don't be one of them. 11) I'll say, don't text and drive. Seriously. There's nothing that can't wait. I mean it. 12) I'll say, put your family first, above everything. When they need you, be there. Don't ask questions. Don't let being tired from work become an excuse. They're all you have. 13) I'll say, don't ever wish you were anything or anyone else. Embrace your flaws, because everyone has them. 14) And I'll say, if you fall short of anything, even everything on this list, that's alright. I'll still love you. I'll always love you. People keep asking me if I'm scared. And I guess — even in light of everything I said above — the answer is no. I know that there'll be times when I have no idea what to do with this kid. When I reach into my bag of morals and values and come up empty. And for times like that, I'll look to my wife. I'll remember how, standing in our dark, half-packed apartment, on one of the most important nights of our life, she put the pregnancy tests down on the table, smiled, and said: “Of course we're still doing the fantasy draft." A small reminder of why we fell in love in the first place. What we've created together didn't happen in spite of our flaws. It happened because of them. And knowing that, there's really nothing to be scared of. Source: Originally posted on Medium by Evan Porter; 6/15/15.

10 Ways to Keep Your Pet Healthy

Does our pet have the right stuff? Are you providing your dog or cat with the right stuff to help her have a happy, healthy and long life? There are some things about your pet that you don't have much influence over, for example, her genetics or breed predisposition. But as your furry companion's guardian, there are many things you can provide that can dramatically improve her longevity and quality of life. 1. The Right Nutrition. The food you offer your dog or cat serves as the foundation of a long, healthy life. The right diet supports your pet's immune system, his digestive health, musculoskeletal system, and much more. My first recommendation is always to feed balanced, GMO-free, preferably organic, species-appropriate meals prepared by you, with raw food components. If you don't have the time or inclination to make your own pet food, another option is to feed your pet a balanced, commercially prepared raw, or dehydrated raw diet. If your pet has medical issues and you are concerned about pathogens in raw food, look for brands that have undergone high-pressure pasteurization (HPP). These pathogen-free foods are actually the cleanest, most sterile pet foods currently on the market. 2. The Right Weight. When feeding your pet for good health and a long life, you must also offer the appropriate portions for his size, age, and activity level. Calculate how many calories your dog or cat should consume each day to maintain an optimum weight, and practice portion control to insure your four-legged family member doesn't become a pet obesity statistic. Overweight cats and dogs have a poor quality of life – and a significantly shorter life -- compared to their lean counterparts. 3. The Right Exercise. A well-exercised pet is naturally much healthier than her under-exercised peers, and your pet's overall physical conditioning contributes to (or detracts from) her longevity. Both dogs and cats need the mental stimulation that playtime and exercise provide so they don't grow bored or develop neurotic coping mechanisms. Your furry companion is a natural athlete. Regular aerobic exertion and playtime are necessary for a sound frame, good muscle strength and tone, and mental stimulation. 4. The Right Healthcare. I recommend twice-yearly veterinary wellness visits for a very simple reason: animals don't get sick overnight. The progression from health to illness happens in stages. Dogs and cats typically look and behave normally on the outside even though trouble is brewing beneath the surface. Often it's not until they're quite sick that they start showing signs. The goal of regularly scheduled wellness visits is to stop a slide toward ill health before full-blown disease develops. Pets age exponentially, compared to humans. Their lifespans are generally 10-20 years, depending on breed and genetics. That means their wellness protocols (including diet, supplements, and exercise programs) will change dynamically over time, based on physical exam changes and bloodwork changes. 5. The Right Vaccination Protocol. As the truth about the potential dangers of vaccines slowly emerges, more veterinarians are acknowledging that vaccines are not the benign "preventive" tools they were once thought to be. If your vet is still recommending yearly core vaccinations, ask that antibody titer tests be done instead to measure your pet's current immunity. The fact is that most pets who were properly vaccinated as puppies or kittens are protected for life against most life-threatening viral diseases. 6. The Right Dental Hygiene. Studies link gum disease and heart disease in humans and dogs (studies on cats are hard to find, but it's reasonable to assume a similar link exists for felines). If your pet develops periodontal disease, the surface of the gums will be weakened. This tissue breakdown allows mouth bacteria to invade your pet's bloodstream and travel throughout his body. I recommend brushing your pet's teeth every day, or several times a week at a minimum, in conjunction with providing appropriate raw bones, chews, and dental bones. I also suggest performing routine mouth inspections in which you look inside your dog's or cat's mouth, feel around for loose teeth or unusual lumps or bumps on the tongue, under the tongue, along the gum line, and on the roof of the mouth. It's also important that your vet completes a thorough oral exam during each wellness visit. He or she will alert you to any existing or potential problems in your pet's mouth, and recommend professional teeth cleaning, if necessary. 7. The Right Supervision. As much as you may want to allow your pet to run free in the great outdoors, it's generally a bad idea except in certain very specific circumstances. Most of the time the risks (automobile traffic, thieves, animal predators, poisons, rotting food, disease-carrying wildlife, etc.) far outweigh the benefits. Your dog should be on a leash whenever you leave the house. Exceptions might be at an off-leash dog park, or on a hiking trail or beach that allows off-leash dogs. He should also be dependably responsive to verbal commands like sit, stay, drop it, etc. If your cat goes outside, he should be in a harness with a leash, or in a safe outdoor cat enclosure. 8. The Right Body Maintenance. Keeping your dog or cat active through exercise is one of the best ways to maintain musculoskeletal integrity and organ health. In order for your dog or cat to enjoy not just a long life, but also a vibrant life, she needs the ability to move around comfortably until her final days. Whatever you do to keep your pet's frame in good working order will go a long way toward maintaining her quality of life, throughout her life. 9. The Right Birth Control. Each of the organs your pet was born with has a job to do, and organ systems are interdependent. There is a growing body of evidence suggesting that desexing dogs, especially at an early age, can create health and behavior problems. "Desexing" involves the traditional spay or neuter surgery where all the sex hormone-secreting tissues are removed. "Sterilization" renders the animal no longer able to reproduce, but leaves his or her sex hormone-secreting tissues undamaged. This typically involves a vasectomy for males, and either a tubal ligation or modified spay for females. The modified spay removes the uterus while preserving the hormone-producing ovaries. If neither of these options works for you and your pet is a dog, I recommend holding off on spaying or neutering until your dog is at least 18 months to 2 years of age. 10. The Right Environment. Reduce or eliminate your pet's exposure to toxins. These include chemical pesticides like flea and tick preventives, lawn chemicals (weed killers, herbicides, etc.), tobacco smoke, flame retardants, and household cleaners (detergents, soaps, cleansers, dryer sheets, and room deodorizers). Source: Healthy Pets by Dr. Karen Becker, 5/29/15.