What Little Girls Wish Their Daddies Knew

I'm spending the morning waiting for my car in the repair shop. Four men in flannel and I sit around smelling tires and inhaling exhaust fumes while an enchanting little fairy is in constant motion around her daddy. She climbs on him, giggles, turns around, and then she's back to twirling on the tile. She's bouncing and spinning around in her pink frilly skirt. Her black cable knit tights are sagging around her tiny knees, and her puffy coat makes her arms stand out further than is natural. To top off the ensemble is a shiny crystal tiara. It's been tacked down to her head with what appears to be about 60 haphazard bobby pins. She's probably 4 years old. So little, so vulnerable. She doesn't seem concerned about it as she sings about teapots and ladybugs in her black Mary Janes. I feel myself tear up as I watch her. I tear up as I watch him watch her. She could not possibly know at 4 what impact this man, his character or his words will have on her for years to come. And, maybe he doesn't know either. So, to all the daddies with little girls who aren't old enough yet to ask for what they need from you, here is what we wish you knew: 1. How you love me is how I will love myself. 2. Ask how I am feeling and listen to my answer, I need to know you value me before I can understand my true value. 3. I learn how I should be treated by how you treat my mom, whether you are married to her or not. 4. If you are angry with me, I feel it even if I don't understand it, so talk to me. 5. Every time you show grace to me or someone else, I learn to trust God a little more. 6. I need to experience your nurturing physical strength, so I learn to trust the physicality of men. 7. Please don't talk about sex like a teenage boy, or I think it's something dirty. 8. When your tone is gentle, I understand what you are saying much better. 9. How you talk about female bodies when you're "just joking" is what I believe about my own. 10. How you handle my heart, is how I will allow it to be handled by others. 11. If you encourage me to find what brings joy, I will always seek it. 12. If you teach me what safe feels like when I'm with you, I will know better how to guard myself from men who are not. 13. Teach me a love of art, science, and nature, and I will learn that intellect matters more than dress size. 14. Let me say exactly what I want even if it's wrong or silly, because I need to know having a strong voice is acceptable to you. 15. When I get older, if you seem afraid of my changing body, I will believe something is wrong with it. 16. If you understand contentment for yourself, so will I. 17. When I ask you to let go, please remain available; I will always come back and need you if you do. 18. If you demonstrate tenderness, I learn to embrace my own vulnerability rather than fear it. 19. When you let me help fix the car and paint the house, I will believe I can do anything a boy can do. 20. When you protect my femininity, I learn everything about me is worthy of protecting. 21. How you treat our dog when you think I'm not watching tells me more about you than does just about anything else. 22. Don't let money be everything, or I learn not to respect it or you. 23. Hug, hold, and kiss me in all the ways a daddy does that are right and good and pure. I need it so much to understand healthy touch. 24. Please don't lie, because I believe what you say. 25. Don't avoid hard conversations, because it makes me believe I'm not worth fighting for. It's pretty simple, really. Little girls just love their daddies. They each think their daddy hung the moon. Once in a while when you look at your little gal twirling in her frilly skirt, remember she'll be grown one day. What do you want her to know about men, life, herself, love? What you do and say now matters for a lifetime. Daddies, never underestimate the impact of your words or deeds on your daughters, no matter what their age. Source: HuffingtonPost.com, 02/04/2014

Rules to Build a Wildly Successful Business

Seth Goldman and Barry Nalebuff built Honest Tea from scratch into a $100 million enterprise. In my recent article on Forbes, you get a few lessons and a compelling story of their journey. Goldman and Nalebuff share 10 must-follow rules on how to start and build an equally impressive empire. You can find these rules in the back of their book; ‘Mission In A Bottle’. 1. Build something you believe in — because that’s the first step to building a great brand. Just like Goldman and Nalebuff, I learned a powerful lesson in tenacious passion from 30 plus years of entrepreneurship. When you’re all alone, sitting in a dark room wondering why your business is failing, there is only one true thing to power you forward — you believe in your purpose. 2. Don’t aim for 10% improvement. Make it radically better and different. Yes — in today’s society we collectively create amazing products, services and companies through entrepreneurship. World changing at times and Honest Tea was radically different when first introduced. But, if you look around, we also live in the land of ‘me-too’ businesses. Don’t fall for it. Dig deep and decide right now to build something radically different and radically better. 3. Prepare to be copied. Don’t start unless you’ll survive imitation. If your idea is truly radical and takes off, you can count the minutes before the copy-cats arrive. How will you survive competition from the big 800-pound gorillas on the block? Or even from the upstart little guys? Your key is a system of ‘continuous innovation’. Although you could also take the road of Honest Tea — make friends with one of the gorillas and let them buy you out. Coca-Cola Company acquired Honest Tea in 2011. 4. Build up reserves of money and energy for bad luck and mistakes. Great advice — but sometimes extremely difficult to do. What startup or growth company has reserves of cash sitting around? But Goldman and Nalebuff make a good point — run as lean as you possibly can and do not waste money or energy. You will endure mistakes and bad luck along the way, so having a good war chest full of capital and energy can help handle it. 5. Never, ever give up control — until you sell. Some high-impact entrepreneurs will readily give up control in exchange for the lure of high-growth through venture capital — but I am not one of them. Relinquish control and you risk losing the culture and vision of the company you set out to build. Even though Honest Tea raised investment capital from the beginning, the co-founders always remained in the driver’s seat. And yes — Goldman can still drive his vision as CEO of Honest Tea, but his boss at Coca-Cola can say ‘no’ at anytime. Thus, true control is now forever gone. 6. Don’t compromise on the big things — compromise on everything else. Vision. Purpose. Core values. Write these things in stone and never budge. But flexibility in the value propositions, products and services you build to execute your purpose is vastly important. Many entrepreneurs I see fail to ‘bend to the market’ by adapting to what their customer’s are telling them. 7. Figure out how to achieve your goals on a tiny budget — then cut that number in half. Yes — you’ve heard it said before — it will cost twice as much, and take twice as long as you think. My recommendation is you apply the principles of lean to your business from day one. No fancy offices. No fancy full color brochures. Your goal is to stay alive until you can nail your secret formula for success. Blowing the budget will insure nothing but a quick death. 8. It’s a marathon, not a sprint. Is it ever. Building a business is neither for the faint of heart or the speed demon. Climbing Mt. Everest is not done in 3 easy steps: 1.) decide you want to do it, 2.) fly to Nepal with zero preparation, 3.) sprint straight up the mountain in 12 easy minutes. Build systems for the long-haul and focus on small-connected steps. It takes 26,364 steps to climb Mt. Everest, and that’s starting from half way up at Basecamp. 9. Take care of your family, personal and spiritual health — if you aren’t laughing or smiling on a regular basis, recalibrate. Imagine the path to a wildly successful business: founder working at a feverish pitch for 18 hours each day, for at least 5 years straight. True? No, it’s not. In my private conversation with Goldman, he flat-out told me two reasons he made it through the rough years: first — he believed in his purpose, second — his drive for personal balance. The notion we need to kill our family relationships, personal health or level of sanity to build our own business is sadly misaligned. Take it from me — don’t go there. 10. Build the enterprise and the brand as if you’ll own them forever. Will you sell your business someday? Maybe. Should that be the sole reason you are building it? Probably not. When you start and build a business based on passion and purpose, with a burning desire to solve the pain of your customer through the deliverance of value, you build a far more valuable enterprise. Those in it for the short-term quick buck rarely succeed. Plaster these 10 rules from Goldman and Nalebuff to your mirror, live by them every day of your life as an entrepreneur and you might end up as successful as they are. Honest. Source: Eric T. Wagner | Forbes – Thu, Jan 30, 2014

The Top Things Dying People Regret.

Everyone goes through life experiencing enough mistakes and resulting damage that, by the time they are old enough, they have regrets. When you look back at your life you will know what moments you should have changed. We’ve compiled a list of the things you must not do or else you will regret them at the end of your life. Just read through these and trust us. It’ll be worth it. 1.) Not traveling when you had the chance. Traveling gets harder as you get older, as more people depend on your presence, day-to-day and it ends up becoming more expensive to bring more people with you. 2.) Not learning another language. You probably took another language in high school. You should put it to good use. 3.) Staying in a bad relationship. It may feel hard to get out of a bad relationship, but it’s not worse than staying in it and wasting everyone’s time. 4.) Sunscreen. It may not seem like much, but sun damage adds up over the years, causing wrinkles and discoloration. 5.) Missing the chance to see your favorite musicians. You never know when the band might break up, so seize the day. 6.) Being afraid to do things. Fear can paralyze us, but we can’t let it. 7.) Failing to make physical fitness a priority. As you get older you’ll realize how important it is to take care of your body. 8.) Letting yourself be defined by gender roles. Define yourself, don’t let society do it. 9.) Not quitting a terrible job. You may need to pay rent or provide for a family, but you can’t force yourself to be miserable every day. 10.) Trying harder in school. Grades are important, but what’s more important is applying yourself and being dedicated. 11.) Not realizing how beautiful you are. There are many definitions of beauty and you shouldn’t think you’re unworthy of someone’s attention. 12.) Being afraid to say “I love you.” Loving another person is a precious gift, even if that same love wasn’t returned. 13.) Not listening to your parents. They have a lot more experience than you want to give them credit for. 14.) Spending your youth being self-absorbed. There is more to the world than just you and eventually you’ll realize that. 15.) Caring too much about what other people think. When you’re older, you’ll realize that the opinions of others don’t factor into your true happiness. 16.) Supporting the dreams of others over your own. Being nice is one thing, but sacrificing your happiness isn’t worth it. 17.) Not moving fast enough. Don’t hesitate to make decisions; you’ll end up regretting wasting time. 18.) Holding grudges, especially against those you love. Choose to let go of your pain, instead of dwelling on it. 19.) Not standing up for yourself. Just because others may disagree with you, it doesn’t mean you have to abandon your principals. 20.) Not volunteering enough. There are countless reasons to help other people, especially when they are needy. 21.) Neglecting your teeth. Flossing and brushing may seem annoying, but it’s much better to take care of your teeth while you’re young instead of losing them later. 22.) Missing the chance to talk to your grandparents before they die. They hold a lot of knowledge and they will only be around for a little while. 23.) Working too much. You’re going to miss the good parts of life, or be too stressed to enjoy them, if you do. 24.) Not learning how to cook one good meal. It’ll add to your family and friend get togethers more than you can ever imagine. 25.) Not appreciating the moment. Quit texting or taking pictures and realize what you are doing when you are doing it. 26.) Failing to finish what you start. Every day is an opportunity that shouldn’t be squandered. 27.) Never mastering one awesome party trick. This seems silly, but just think of how many amazing memories you can create. 28.) Letting yourself be defined by cultural expectations. If your family or country thinks you should do something for a career, you’re not forced to. 29.) Refusing to let friendships run their course. Sometimes people drift apart. Forcing that connection could do more damage than good. 30.) Not playing with your children enough. Kids are joyful and innocent. You should be choosing to fill your life with this joy, not avoiding it. 31.) Never taking a big risk (especially in love). Taking a bigger risk can pay off more than taking a smaller one. 32.) Not taking the time to develop contacts and network. It may seem like schmoozing, but it’ll help your career in the long run. 33.) Worrying too much. Worrying, especially about things that haven’t happened yet, is useless. 34.) Getting caught up in needless drama. Drama can be addictive, but there is no point. Don’t get off on how bad your day is. 35.) Not spending enough time with loved ones. We are on this earth for a limited time, don’t take that for granted. 36.) Never performing in front of others. This may not be your true calling, but trying it at least once is an important life experience. 37.) Not being grateful sooner. Learn to say thanks and learn to mean it. So many parts of your life will improve if you do. It’s never too late to change your life, so start by avoiding these things. You won’t regret it. Share this article with your friends so they can have the same advice. Source: Viralnova - Trending stories on the web, 1/10/2014

Chiropractic is the Best for Back Pain

12 Reasons Why Chiropractic is the Best Choice for Back Pain. Chiropractic is a great way to naturally and safely improve your health. Over the last few years, many studies have been published in the medical literature and have shown that chiropractic is the best choice for patients who suffer from acute or chronic back pain: 1. The American Medical Association Recommends Chiropractic Before Surgery. Surgery always carries a certain amount of risk and should be avoided, if possible. This landmark article from the Journal of the American Medical Association says that patients should try Chiropractic before resorting to surgical intervention. 2. Chiropractic Helps You Avoid Surgery, Too! This study from the journal Spine found that patients who used chiropractors were less likely to have surgery for their back pain. 3. Chiropractic is Better than Drugs. Another study from Spine found that chiropractic patients had better outcomes than patients who used medications for their back pain. 4. Chiropractic Prevents Future Cases of Back Pain. In this study, researchers found that chiropractic helped prevent back pain in patients with work-related injuries. 5. Chiropractic Saves You Money. A study that compared chiropractic to medical care found that chiropractic patients spent less on health care than medical patients. 6. Chiropractic is More Effective than Epidural Injections for Disc Herniations. This 2013 study found that back pain patients had better outcomes and lower health care costs with chiropractic than those who had epidural injections for spinal disc herniations. 7. Chiropractic Best Option for Sacroiliac Joint Pain. Dysfunction the sacroiliac joint can cause severe back pain and sciatica. This study reports a 72% success rate for patient who use chiropractic for SI joint pain. 8. Chiropractic Best Option for Sports-Related Back Pain. Back pain is a common sports injury, and this study from the journal Sports Health found that chiropractic was the best option for treatment of back pain. 9. Chiropractic is Safe. The prestigious medical journal Spine found that chiropractic is a safe choice for back pain patients. 10. Chiropractic Beneficial for Back Pain During Pregnancy. Many pregnant women suffer from back pain, and regular medical treatments or drugs can be unsafe. This 2006 study found that chiropractic is a safe and effective way to relieve the symptoms of back pain during this important time. 11. Chiropractic Helps Older Patients with Back Pain. As we get older, our spine loses flexibility and we’re more likely to develop back pain. This 2013 study found that chiropractic is safe and effective at reducing back pain in older patients. 12. Chiropractic Best for Teens with Back Pain. A recent British study found that for teens with back pain, chiropractic offered the biggest improvements. Source: ChiroHosting, Dr. Dan Thibodeau, 1/13/14.

7 Worst Ingredients in Food

More than 3,000 food additives, preservatives, flavorings, colors and other ingredients are added to US foods, and this is why I recommend avoiding most processed foods. While many well-meaning nutritionists teach you the importance of reading food labels, the easiest way to eat healthy is to stick with foods that need no food label at all. When was the last time you saw an ingredients list on a steak or a bunch of broccoli? There’s a good chance, though, that you do eat some processed foods, and if this is the case reading the label is invaluable. There are literally thousands of ‘red flags’ to watch out for in the foods you eat, but a handful are the worst of the worst. Let’s look at each in detail: 1. Artificial Sweeteners - Experiments have found that sweet taste, regardless of its caloric content, enhances your appetite, and consuming artificial sweeteners has been shown to lead to even greater weight gain than consuming sugar. Aspartame has been found to have the most pronounced effect, but the same applies for other artificial sweeteners, such as acesulfame potassium, sucralose and saccharin. Yet, weight gain is only the beginning of why artificial sweeteners should be avoided. Aspartame, for instance, is a neurotoxin. As a result of its unnatural structure, your body processes the amino acids found in aspartame very differently from a steak or a piece of fish. The amino acids in aspartame literally attack your cells, even crossing the blood-brain barrier to attack your brain cells, creating a toxic cellular overstimulation called excitotoxicity. 2. Synthetic Trans Fats - These are common in foods that contain partially hydrogenated oil, such as crackers, chips, most store-bought baked goods, and any fried foods. Synthetic trans fats are known to promote inflammation, which is a hallmark of most chronic diseases. In a 2010 study, post-menopausal women who consumed the most daily synthetic trans fat had a 30 percent higher incidence of ischemic strokes. Synthetic trans fats have also been linked to: cancer, diabetes, decreased immune function, problems with reproduction and heart disease. 3. Artificial Flavors - What’s particularly alarming when you see a word like “artificial flavor” on an ingredients label is that there’s no way to know what it actually means. It could mean that one unnatural additive is included, or it could be a blend of hundreds of additives. Strawberry artificial flavor can contain nearly 50 chemical ingredients. The artificial flavoring called diacetyl, which is often used as a butter flavoring in microwave popcorn. Research shows diacetyl has several concerning properties for brain health and may trigger Alzheimer’s disease. Genetically engineered flavor enhancers can also be listed under the artificial flavor or natural flavor label. 4. Monosodium Glutamate (MSG) - This flavor enhancer is in countless processed food products ranging from frozen dinners and salad dressing to snack chips and meats. MSG is an excitotoxin, which means it overexcites your cells to the point of damage or death, causing brain dysfunction and damage to varying degrees -- and potentially even triggering or worsening learning disabilities, Alzheimer's disease, Parkinson's disease, Lou Gehrig's disease and more. Part of the problem is that free glutamic acid (MSG is approximately 78 percent free glutamic acid) is the same neurotransmitter that your brain, nervous system, eyes, pancreas and other organs use to initiate certain processes in your body. 5. Artificial Colors - Every year, food manufacturers pour 15 million pounds of artificial food dyes into U.S. foods and that amount only factors in eight different varieties. Nine of the food dyes currently approved for use in the US are linked to health issues ranging from cancer and hyperactivity to allergy-like reactions and these results were from studies conducted by the chemical industry itself. 6. High-Fructose Corn Syrup (HFCS) - It’s often claimed that HFCS is no worse for you than sugar, but this is not the case. Because high-fructose corn syrup contains free-form monosaccharides of fructose and glucose, it cannot be considered biologically equivalent to sucrose (sugar), which has a glycosidic bond that links the fructose and glucose together, and which slows its break down in the body. Fructose is primarily metabolized by your liver, because your liver is the only organ that has the transporter for it. Since all fructose gets shuttled to your liver, fructose ends up taxing and damaging your liver in the same way alcohol and other toxins do. And just like alcohol, fructose is metabolized directly into fat – it just gets stored in your fat cells, which leads to mitochondrial malfunction, obesity and obesity-related diseases. The more fructose or HFCS a food contains, the worse it is for your health. 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, as you're virtually guaranteed to consume "hidden" sources of fructose if you drink beverages other than water and eat processed food. 7. Preservatives - Preservatives lengthen the shelf-life of foods, increasing manufacturers’ profits – at your expense, since most are linked to health problems such as cancer, allergic reactions and more. Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives that affect the neurological system of your brain, alter behavior and have the potential to cause cancer. Tertiary butylhydroquinone (TBHQ) is a chemical preservative so deadly that just five grams can kill you. The preservative sodium benzoate found in many soft drinks, fruit juices and salad dressings has been found to cause children to become measurably more hyperactive and distractible. Sodium nitrite, a commonly used preservative in hot dogs, deli meats and bacon, has been linked to higher rates of colorectal, stomach and pancreatic cancers. US Processed Foods May Be Even Worse Than Those in Other Countries Many of the food additives that are perfectly legal to use in US foods are banned in other countries. The banned ingredients include various food dyes, the fat substitute Olestra, brominated vegetable oil, potassium bromate (aka brominanted flour), Azodicarbonamide, BHA, BHT, rBGH, rBST and arsenic. When foods are processed, not only are valuable nutrients lost and fibers removed, but the textures and natural variation and flavors are also lost. After processing, what's left behind is a bland, uninteresting "pseudo-food" that most people wouldn’t want to eat. So at this point, food manufacturers must add back in the nutrients, flavor, color and texture to processed foods in order to make them palatable, and this is why they become loaded with food additives. If you live in Europe, you may have more options than Americans, as you may be able to find some processed foods that do not contain any synthetic additives. Still, swapping your processed food diet for one that focuses on fresh whole foods is a necessity if you value your health. Remember, people have thrived on vegetables, meats, eggs, fruits and other whole foods for centuries, while processed foods were only recently invented. If you want to eat (and be) healthy, I suggest you follow the 1950s (and before) model and spend quality time in the kitchen preparing high-quality meals for yourself and your family. If you rely on processed inexpensive foods, you exchange convenience for long-term health problems and mounting medical bills. Source: mercola.com, 12/30/13.

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