Foods That Promote Longevity

One of your most basic health principles is to eat real food. This will radically reduce your exposure to the tens of thousands of chemicals added to processed foods, most of which are not even on the label. Health.com recently published a list of 18 foods packed with health-promoting compounds like antioxidants, vitamins, and minerals known to play a role in longevity. 1. Pure water - Drink plenty of pure water. I believe the single most powerful intervention you can make for your health would be to stop drinking sodas and juices, and replace them with pure water. Staying well-hydrated can also counteract many common ills, from minimizing wrinkles to reducing your risk for blood clots. Severe dehydration has even been shown to reduce your cognitive function and performance to a similar degree as alcohol, making you more prone to car accidents and other mishaps. 2. Tea - Certain types of tea can also have health-promoting benefits. Green tea, for example, has been shown to lower your risk of heart disease and cancer when consumed at least three times a week. Drinking four to five cups of green tea daily has also been shown to promote weight loss. Participants who drank this amount of green tea for four months lost an average of two pounds more than those who didn't drink green tea. 3. Coffee - while it could do more harm than good if consumed in excess or with added sugar, artificial sweeteners, milk, or creamers — also has an impressive list of redeeming qualities, including longevity. Research suggests coffee can lower your risk for type 2 diabetes, Parkinson's disease, dementia, stroke, and certain cancers. It also helps increase the metabolic activity and/or numbers of beneficial Bifidobacteria in your gastrointestinal tract. The caveat here is to make sure your coffee is organic, as conventional coffee tends to be heavily sprayed with pesticides. Ideally use whole-bean black coffee — the darker the roast, the better. One study found that dark roast coffee restored blood levels of the antioxidants vitamin E and glutathione more effectively than light roast coffee. The dark roast also led to a significant body weight reduction in pre-obese volunteers, whereas the lighter roast did not. 4. Red wine - Another beverage that can do harm or good depending on the quantity and quality is red wine, which has been linked to health benefits such as reduced blood pressure, cancer prevention, and anti-aging. Resveratrol is the primary ingredient in red wine that gives it its health promoting qualities, and in my view, there are healthier sources for this potent free radical scavenger than wine, considering all alcoholic beverages also have a neurotoxic influence. Recent research shows that resveratrol, taken in concentrated doses, may slow the progression of Alzheimer's disease. 5. Nuts - One 30-year long study found that people who regularly ate one ounce of nuts at least seven times per week were 20 percent less likely to die for any reason, compared to those who avoided nuts in their diet. Eating nuts at least five times a week corresponded to a 29 percent reduction in mortality risk due to heart disease; a 24 percent reduction for respiratory disease; and an 11 percent reduction for cancer. Raw nuts are an excellent source of healthy fats, which you need more of once you start cutting non-vegetable carbs out of your diet. They also contain plenty of valuable vitamins and minerals, and make for an overall great snack when energy levels are flagging. All nuts are not created equal though. Macadamia nuts and pecans provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. 6. Berries - Berries of all kinds contain concentrated amounts of disease-fighting phytochemicals known to boost your immunity, prevent cancer, and protect your heart. They're also lower in sugar than many fruits so they're less likely to destabilize your insulin levels, making them another great contender for a quick guiltless snack. 7. Chocolate - Provided you stick with dark chocolate, gut bacteria will break down and ferment its components, turning them into anti-inflammatory compounds that benefit your health. Research has linked dark chocolate consumption to over 40 distinct health benefits, including longevity. As noted in the featured article: "A 1999 Harvard study of 8,000 men discovered that those who ate chocolate as many as three times a month lived a year longer than those who didn't." The closer your cocoa is to its natural raw state, the higher its nutritional value; ideally, your chocolate or cocoa should be consumed raw (cacao). 8. Wild Alaskan salmon - Research suggests that eating oily fish once or twice a week may increase your lifespan by more than two years, and reduce your risk of dying from cardiovascular disease by 35 percent. If you want to maximize health benefits from fish, avoid farmed fish, particularly farmed salmon, and even more specifically genetically engineered farmed salmon — especially if you're seeking to improve your omega-3 to omega-6 ratio. Look for "Alaskan salmon," and "sockeye salmon," as Alaskan sockeye is not allowed to be farmed. Canned varieties are an inexpensive alternative to pricier salmon steaks. 9. Avocado - Avocados are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. They also provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B-vitamins, and folic acid. Clinical research has revealed a number of health effects of avocado consumption, linking it to reduced risk for cardiovascular disease and diabetes, as well as appetite suppression and improved weight management. It also enhances your body's absorption of other nutrients. Researchers have found it can help optimize cholesterol levels within as little as one week, and contains compounds that appear to inhibit and destroy oral cancer cells, along with others that protect against liver damage. Besides eating it "as is," you can increase your avocado consumption by using it as a fat replacement in baking; add it to soups, dessert whips, and countless other recipes. 10. Coconut oil - Half of the fat content in coconut oil is lauric acid that your body converts into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties. The medium-chain fatty acids (MCFA) in coconut oil also produce a whole host of health benefits, including stimulating your metabolism. MCFAs are also immediately converted to energy — a function usually served in the diet by simple carbohydrates — so like avocados, coconut oil is an ideal replacement for unhealthy grain carbs. It can be added to smoothies, or used in virtually any dish calling for butter or oil. When it comes to cooking, coconut oil is ideal as it can tolerate high heat without oxidizing. Vegetables contain an array of antioxidants and other disease-fighting compounds. Some plant chemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which cells reproduce, get rid of old cells and maintain DNA. 11. Leafy greens - They are basic staples with not-so-basic health benefits. Researchers at Walter and Eliza Hall Institute's Molecular Immunology division discovered that a gene, called T-bet, which is essential for producing critical immune cells in your gut, responds specifically to leafy green vegetables. Those immune cells are thought to play an important role in controlling inflammatory diseases, and may even prevent the bowel cancer. According to the featured article, eating one cup of cooked greens per day cut middle-aged people's risk of dying in the next four years in half, compared to those who didn't eat any leafy greens. Other power players in the vegetable kingdom include the following: 12. Broccali - Broccoli contains dozens, maybe even hundreds, of super-nutrients that support optimal health, including immune-boosting and anti-cancer compounds. Eating broccoli raw, as opposed to cooked, will help protect its nutrients. Broccoli sprouts are an even more nutritionally potent way to enjoy broccoli. 13. Sprouts - Sprouts may offer some of the highest levels of nutrition available, including vitamins, minerals, antioxidants, and enzymes that help protect against free radical damage. Many of the benefits of sprouts relate to the fact that plants contain more concentrated amounts of nutrients in their initial phase of growth. 14. Fermented vegetables - Almost everyone has damaged gut flora these days, unless you're part of the minority that eats a strict organic whole foods diet and avoids antibiotics. Fermented vegetables are one of the most palatable fermented foods that can provide you with a robust dose of beneficial bacteria, which are critically important for optimal physical and mental health. Fermented foods are also potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals, including some pesticides. 15. Tomatoes - Tomatoes are one of the best dietary sources of lycopene, which has been shown to have anti-cancerous activity, and may reduce your risk of stroke. Just remember to consume your tomatoes, whether raw or cooked, with some type of fat, such as olive oil, since lycopene is a fat-soluble nutrient. 16. Cabbage - Cabbage is among the most potent medicinal foods available, and including cabbage as a regular part of your diet, at least two or three times a week, may offer many significant health benefits. It contains compounds that help prevent cancer, as well as high concentrations of antioxidants and anti-inflammatory compounds. Eat it raw, lightly cooked, or fermented. 17. Quinoa - According to a 14-year long Harvard study, eating a bowl of quinoa a day may lower your risk of premature death from diseases like cancer, heart disease, respiratory disease, and diabetes by 17 percent. While it's often used as a grain replacement, quinoa is technically a seed, related to chard and spinach. It's high in healthy fats and antioxidants, and is a complete protein, meaning it contains all nine essential amino acids. Just be sure to soak it for a few minutes, or ideally overnight, before you cook it. 18. Garlic - Last but not least, herbs and spices of all kinds are potent superfoods, so go ahead and spice things up! Garlic is well-known for its healing powers, and studies have demonstrated more than 150 beneficial health effects of garlic, including a reduced risk for heart disease, high cholesterol, and high blood pressure, and various cancers. Keep in mind that garlic must be used fresh to give you optimal health benefits. To stimulate the process that catalyzes the formation of allicin — which is responsible for many of its therapeutic effects — compress a fresh clove with a spoon prior to swallowing it, or put it through your juicer with other veggies. Controlling Inflammation Is Key for Longevity The running thread linking a wide variety of common health problems — from obesity and diabetes to heart disease and cancer — is chronic inflammation. The key to reducing chronic inflammation in your body starts with your diet, and as you can see, the vast majority of the foods listed above tend to have anti-inflammatory activity. The same cannot be said for processed foods, which as a general rule tend to be pro-inflammatory, courtesy of ingredients like added sugars, high-fructose corn syrup, soy, and processed vegetable oils (trans fats), and can contain some of the tens of thousands of chemicals that snuck through the GRAS loophole and are not even required to be listed on the label, despite the fact they've never previously been tested for safety in humans. Replacing processed foods with real foods can make a significant difference in your overall health and weight, and ultimately determine how long you'll live. Source: health.com, mercola.com, 5/30/16.

31 Foods That Have More Sugar Than a Doughnut

The American Heart Association and the World Health Organization (WHO) recommend limiting your daily added sugar intake to nine teaspoons (38 grams) for men and six teaspoons (25 grams) for women. I strongly recommend limiting your daily fructose intake to 25 grams or less from all sources, including natural sources such as fruit — regardless of whether you’re male or female. That equates to just over six teaspoons of total sugar a day. The average American, however, consumes about 20 teaspoons of added sugar a day, which is more than three times my recommended amount. There’s simply no doubt that the overconsumption of sugar is fueling the obesity and chronic disease epidemics we’re currently struggling with, including type 2 diabetes, heart disease, and Alzheimer’s. Most people are aware that sugar is present (in abundance) in sweet processed foods like doughnuts, cakes, and candy. Yet, many are unaware of just how much sugar they’re consuming, as it’s oftentimes hidden under other less familiar names, such as dextrose, maltose, galactose, and maltodextrin, and found in foods you wouldn’t necessarily expect. According to SugarScience.org, added sugars hide in 74 percent of processed foods under more than 60 different names! So, needless to say, if you eat processed foods then consuming more than the recommended daily amount of sugar is far easier than you might think. 31 Foods with More Sugar Than a Doughnut: Doughnuts are one of the worst foods you can eat, and they’re also one of the most sugar-laden. So they serve as a good barometer of sugar content. If the food you’re eating contains more sugar than a doughnut, it’s probably not doing your health any favors. There’s more to a food’s nutritive value than its sugar content alone (so eating a piece of whole fruit with 10 grams of sugar is going to offer you far more value than a doughnut with 10 grams), but the point is that even some “healthy-sounding” foods are too high in sugar to actually be healthy. Krispy Kreme's original glazed doughnut contains 10 grams of sugar. Take Part, Business Insider, BuzzFeed, and Mother Jones compiled 31 foods that have more sugar than this, some of which may surprise you. 1. Chili’s Caribbean Chicken Salad with Grilled Chicken = almost 7 doughnuts (67 grams of sugar) 2. Starbucks Caramel Frappuccino = 6 doughnuts (64 grams of sugar) 3. Jamba Juice Banana Berry Smoothie, small = 6 doughnuts (60 grams of sugar) 4. Odwalla Superfood Smoothie, 15.2 ounces = 5 doughnuts (50 grams of sugar) 5. Sprinkles Red Velvet Cupcake = 4.5 doughnuts (45 grams of sugar) 6. California Pizza Kitchen Thai Chicken Salad = 4.5 doughnuts (45 grams of sugar) 7. Kraft French Style Fat Free Dressing = 4 doughnuts (42 grams of sugar) 8. Dunkin’ Donuts Reduced-Fat Blueberry Muffin = 4 doughnuts (40 grams of sugar 9. Snapple Peach Tea = 4 doughnuts (39 grams of sugar) 10. Burger King Chicken, Apple, and Cranberry Garden Fresh Salad = 4 doughnuts (38 grams of sugar) 11. Craisins Dried Cranberries (1.75 ounces) = 3 doughnuts (34 grams of sugar) 12. Vitamin Water, 20 ounces = 3 doughnuts (33 grams of sugar) 13. Naked Pomegranate Blueberry Juice = 3 doughnuts (32 grams of sugar) 14. McDonald’s Fruit and Maple Oatmeal = 3 doughnuts (32 grams of sugar) 15. IHOP Whole Wheat Pancakes with Banana, 4 pancakes, no syrup = 3 doughnuts (32 grams of sugar) 16. Pom Wonderful 100% Pomegranate Juice, 8 ounces = 3 doughnuts (31 grams of sugar) 17. Starbucks Greek Yogurt and Honey Parfait = 3 doughnuts (30 grams of sugar) 18. Starbucks Blueberry Muffin = 3 doughnuts (29 grams of sugar) 19. Stonyfield Fat Free Blackberry Blend Yogurt = 3 doughnuts (28 grams of sugar) 20. Can of Coca-Cola = 2.5 doughnuts (26.4 grams of sugar) 21. Yoplait Blackberry Harvest Yogurt = 2.5 doughnuts (26 grams of sugar) 22. Tropicana Orange Juice, 8 ounces = 2 doughnuts (22 grams of sugar) 23. Nutella Spread, 2 tablespoons = 2 doughnuts (21 grams of sugar) 24. Campbell’s Classic Tomato Soup on the Go = 2 doughnuts (20 grams of sugar) 25. Dole Mixed Fruit Cup = 1.5 doughnuts (17 grams of sugar) 26. Subway 6" Sweet Onion Teriyaki Chicken Sandwich = 1.5 doughnuts (17 grams of sugar) 27. Motts Applesauce (one cup) = 1.5 doughnuts (16 grams of sugar) 28. Nature Valley Chewy Trail Mix Fruit and Nut Granola Bar = 1 doughnut (13 grams of sugar) 29. Kellogg’s Froot Loops = 1 doughnut (12 grams of sugar) 30. Prego Fresh Mushroom Italian Spaghetti Sauce = 1 doughnut (11 grams of sugar) 31. Luna Bar = 1 doughnut (11 grams of sugar) Source: mercola, 5/18/16.

Top Cholesterol Myths: Busted!

In a survey conducted by the U.S. Centers for Disease Control and Prevention (CDC), 76% of Americans said they had had their cholesterol level checked at least once in the previous five years. Despite the commonality of the cholesterol test, many are seriously misled about what the results of the test mean. Many people aren't even receiving a useful cholesterol test at all. A total cholesterol test, for instance, tells you practically nothing about your health. What you really need to know is how much high-density lipoprotein (HDL) and low-density lipoprotein (LDL) you have and, beyond that, the size of the LDL particles. If you're confused, it's not your fault. Cholesterol has been a highly publicized scapegoat for causing heart disease for decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result. Others have opted to take cholesterol-lowering statin drugs at the behest of their physicians. More than 1 in 4 Americans over 45 take them, despite their lengthy list of side effects and dubious effectiveness. But the real question is this: do you really need to be worried about cholesterol? Is it the villain that's it's portrayed to be, silently clogging up your arteries and putting you at a dangerously high risk of heart attack, one cholesterol-laden egg yolk at a time? The answer is, for most people, no. So let's put some of the most widely circulated cholesterol myths to bed once and for all. Myth #1: Cholesterol Is Bad Cholesterol is not inherently bad. If it were, your liver wouldn't produce it (unbeknownst to many, your liver makes about three-quarters or more of your body's cholesterol—that's how important it is). Many of the healthiest foods happen to be rich in cholesterol (and saturated fats), yet cholesterol has been demonized since the early 1950s following the popularization of Ancel Keys' flawed research. In reality, cholesterol has many health benefits. It plays a key role in regulating protein pathways involved in cell signaling and may also regulate other cellular processes. It's already known that cholesterol plays a critical role within your cell membranes, but research suggests cholesterol also interacts with proteins inside your cells, adding even more importance. Your body is composed of trillions of cells that need to interact with each other. Cholesterol is one of the molecules that allow for these interactions to take place. For example, cholesterol is the precursor to bile acids, so without sufficient amounts of cholesterol, your digestive system can be adversely affected. It also plays an essential role in your brain, which contains about 25 percent of the cholesterol in your body. It is critical for synapse formation, i.e. the connections between your neurons, which allow you to think, learn new things, and form memories. Myth #2: High Cholesterol Is Caused by What You Eat This is simply untrue. The biggest factor in cholesterol is not diet but genetics or heredity. Your liver is designed to remove excess cholesterol from your body, but genetics play a large part in your liver's ability to regulate cholesterol to a healthy level. Take, for instance, people with genetic familial hypercholesterolemia. This is a condition characterized by abnormally high cholesterol, which tends to be resistant to lowering with lifestyle strategies like diet and exercise. Further, eating nutritious cholesterol-rich foods is not something you should feel guilty about; they're good for you and will not drive up your cholesterol levels as you may have been told. It's estimated that only 20 percent of your blood cholesterol levels come from your diet. Myth #3: Everyone's Cholesterol Level Should Be the Same What is a healthy cholesterol level? Despite what your doctor may tell you, there's no rule that says everyone's total cholesterol should be less than 200 milligrams per deciliter (mg/dL) and your LDL less than 100 mg/dL. Further, this will tell you very little about your heart disease risk. If your doctor tells you your cholesterol is too high based on the standard lipid profile, getting a more complete picture is important—especially if you have a family history of heart disease or other risk factors. In addition, the following tests can give you a far better assessment of your heart disease risk than your total cholesterol alone: • HDL/Cholesterol ratio: HDL percentage is a very potent heart disease risk factor. Just divide your HDL level by your total cholesterol. That percentage should ideally be above 24 percent. • Triglyceride/HDL ratios: You can also do the same thing with your triglycerides and HDL ratio. That percentage should be below 2. • Your fasting insulin level: Any meal or snack high in carbohydrates like fructose and refined grains generates a rapid rise in blood glucose and then insulin to compensate for the rise in blood sugar. The insulin released from eating too many carbs promotes fat accumulation and makes it more difficult for your body to shed excess weight. Excess fat, particularly around your belly, is a major contributor to heart disease • Your fasting blood sugar level: People with a fasting blood sugar level of 100-125 mg/dl had a nearly 300 percent increased higher risk of having coronary heart disease than people with a level below 79 mg/dl. • Your iron level: Iron can be a very potent oxidative stress, so if you have excess iron levels you can damage your blood vessels and increase your risk of heart disease. Ideally, you should monitor your ferritin levels and make sure they are not much above 80 ng/ml. The simplest way to lower them if they are elevated is to donate your blood. If that is not possible you can have a therapeutic phlebotomy and that will effectively eliminate the excess iron from your body. Myth #4: Children Cannot Have High Cholesterol It's possible for children to have high cholesterol levels, which is typically due to a liver problem that makes the liver unable to remove excess cholesterol from the body. Lifestyle changes, including exercise, limiting sugar intake and eating real (not processed) foods, will often help to restore healthy levels. Myth #5: Margarine Is Better Than Butter for Cholesterol Butter, especially raw organic butter from grass-fed cows, is a wealth of nutrition and nourishing fats. Research points to the fact that butter may have both short-term and long-term benefits for your health. A Swedish study found that fat levels in your blood are lower after eating a meal rich in butter than after eating one rich in olive oil, canola oil, or flaxseed oil. Further, replacing saturated animal fats with omega-6 polyunsaturated vegetable fats (i.e., margarine) is linked to an increased risk of death among patients with heart disease, according to a 2013 BMJ study. Margarine has historically contained synthetic trans fat, the worst type of man-made fat that increases small, dense LDL—and your risk of chronic disease. Cholesterol Drug Shows No Benefit for Heart Health In October 2015, drug maker Eli Lilly stopped a trial for a cholesterol-lowering drug called evacetrapib. Many believed the drug, which could not only lower LDL cholesterol but also raise HDL, would be the next blockbuster cholesterol treatment. But it wasn't until April 2016, when the results of the study were presented at the American College of Cardiology's annual meeting, that health professionals learned just how dismal the study results were. The drug had virtually no impact on heart health. As The New York Times reported: "Participants taking the drug saw their LDL levels fall to an average of 55 milligrams per deciliter from 84. Their HDL levels rose to an average of 104 milligram per deciliter from 46. Yet 256 participants had heart attacks, compared with 255 patients in the group who were taking a placebo. Ninety-two patients taking the drug had a stroke, compared with 95 in the placebo group. And 434 people taking the drug died from cardiovascular disease, such as a heart attack or a stroke, compared with 444 participants who were taking a placebo." Dr. Steven Nissen of the Cleveland Clinic told The New York Times, "These kinds of studies are wake-up calls." Indeed, it's not the first time a cholesterol-lowering drug has been found to be worthless when it comes to heart health. Statins May Make Heart Health Worse There is evidence showing that statins may make your heart health worse and only appear effective due to statistical deception. One report published in the Expert Review of Clinical Pharmacology concluded that statin advocates used a statistical tool called relative risk reduction (RRR) to amplify statins' trivial beneficial effects. If you look at absolute risk, statin drugs benefit just 1 percent of the population. This means that out of 100 people treated with the drugs, one person will have one less heart attack. This doesn't sound so impressive, so statin supporters use a different statistic called relative risk. Just by making this statistical slight of hand, statins suddenly become beneficial for 30-50 percent of the population. How to Protect Your Heart Health Are you looking for a non-drug way to boost your heart health? Here are some of my top recommendations: • Reduce grains and sugars in your diet. • Consume a good portion of your food raw. • Make sure you are getting plenty of high-quality, animal-based omega-3 fats, such as krill oil. • Replace harmful vegetable oils and synthetic trans fats with healthy fats, such as olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only, use coconut oil for cooking and baking). • Include fermented foods in your daily diet. This will not only optimize your intestinal microflora, which will boost your overall immunity, it will also introduce beneficial bacteria into your mouth. Poor oral health is another powerful indicator of increased heart disease risk. • Optimize your vitamin D levels, ideally through appropriate sun exposure as this will allow your body to create vitamin D sulfate—another factor that may play a crucial role in preventing the formation of arterial plaque. • Exercise regularly. Make sure you incorporate high-intensity interval exercises, which also optimize your human growth hormone (HGH) production. • Avoid smoking or drinking alcohol excessively. • Be sure to get plenty of high-quality, restorative sleep. • Practice regular stress-management techniques. Source: U.S. Centers for Disease Control and Prevention (CDC), mercola.com, 4/27/16.

5 Reasons to Skip a Workout

Most Americans suffer from a serious exercise deficiency and therefore cannot afford to skip a workout. But, this doesn’t mean you should spend every day at the gym either. No matter what your fitness level, everyone needs to give their body time to recover between workouts. In the case of high intensity workouts, it’s recommended that you do only two or three sessions per week, and on your “off” days you may engage in another form of gentler exercise, like yoga, flexibility training or stretching. Spacing your workouts appropriately helps you get the most benefits without over-stressing your body, but you generally want to avoid skipping too many of your “on” days. That being said, there are certain instances when it may make sense for you to skip your workout entirely. 5 Scenarios When Skipping Your Workout Makes Sense One of the benefits of being fit is that you can take time off from exercise and use the “reserves” that you have built up during your time off. If done infrequently, skipping a workout is unlikely to negatively affect your overall fitness level, and in the cases that follow is probably more beneficial than not. 1. You’re Sick “Below Your Neck” - If you have a simple cold and you feel up to it, exercise can actually be beneficial. Increasing your body temperature enough to break a sweat may even help you to kill off invading viruses (it’s sort of like a do-it-yourself fever). Use common sense, though. If you’re exhausted and feeling very ill, the stress exercise puts on your body may end up suppressing your immune system and impeding your healing process. At the very least, you’ll want to take your workout level down a notch or two if you’re fighting off an illness. High-intensity exercise should be avoided when you’re sick, because any kind of intense exercise boosts production of cortisol, a stress hormone that inhibits the activity of natural killer cells — a type of white blood cell that attacks and rids your body of viral agents. And if you have a fever or symptoms “below your neck,” like those below, you’re probably better off resting instead of exercising: • Coughing or chest congestion • Fatigue • Widespread body and muscle aches • Vomiting, upset stomach and/or stomach cramps 2. You’re Injured - Regular exercise can help you to prevent many injuries, however you’ll want to avoid exercising an injured area of your body. If you have a shoulder injury, you may still be able to work out your lower body (or vice versa), so long as you don’t aggravate the injured area. You should focus on healing and definitely avoid any activities that cause pain at the injury site. Oftentimes, you may still be able to engage in gentle exercises, such as swimming, water aerobics and some types of yoga, even if you are injured. In fact, it might be beneficial. Listen to your body and be careful not to overdo it. 3. You’re Exhausted - If you’ve had a poor night’s sleep, you may be better off sleeping in than getting up early for your morning workout. Like exercise, sleep is also essential for your health, and you generally don’t want to sacrifice one for the other. It’s difficult to catch up on sleep once you’re sleep-deprived, so make sleep a top priority. Keep in mind, however, that exercise is important too. If you have a hard time waking for early-morning workouts, try exercising in the mid-morning or afternoon if your schedule allows it. You can even exercise in the evening, if you like. Some people find late-night exercise to be beneficial for sleep. Generally, exercise should leave you feeling energized and invigorated. If you find your workouts typically leave you feeling exhausted instead of energized, this is a sign that you may be exercising too much and need to take more time for recovery. 4. Your Body Is Very Sore - Delayed onset muscle soreness (DOMS), or the muscle soreness you've experienced one to two days after exercise, is caused by inflammation stemming from microscopic tears in your muscle fibers. More specifically, these are microtears between your muscles and their surrounding tissues. This most often occurs when you start a new exercise program, change it in some way, or resume exercising after a period of inactivity. Eccentric contractions seem to cause the most soreness, meaning movements that cause your muscle to forcefully contract while lengthening, such as the downward motion of squats or pushups. These damaged muscles release chemical irritants that trigger mild inflammation, which awakens your pain receptors. This temporary discomfort is a natural part of your body's natural muscle-rebuilding process, and is generally not an indicator that you need to skip a workout. Many people, in their zeal for beginning a new exercise regimen, overdo it and become extremely sore. In this case, if your muscles are very sore you’ll want to take ample time for those muscles to fully recover before training them again — which may be much as five to seven days. 5. Your Schedule Is Jam-Packed - On days when you’re completely overextended, a lengthy trip to the gym may not be in the cards. This doesn’t mean you should skip your workout entirely. The point is; gone are the days when going to the gym needs to take you two hours. In fact, you don't even have to go to the gym at all if you don't want to or don’t have the time. Some of the best workouts can be done in 20 minutes or less, right in your own living room. Source: mercola.com, 4/10/16.

5 Things You Didn't Know About Honey

Honey has been valued as a natural sweetener long before sugar became widely available in the 16th century. Before honey production flourished in ancient Greece and Sicily; many animals raided honeybee hives, risking stings for the sweet reward. Honey is truly a remarkable substance, made even more extraordinary by the process with which it is made. This blend of sugar, trace enzymes, minerals, vitamins, and amino acids is quite unlike any other sweetener on the planet. And while honey is high in fructose, it has many health benefits when used in moderation (assuming you’re healthy). Before I delve into those, here’s a brief “lesson” on how honey is made... How Honey Is Made It takes about 60,000 bees, collectively traveling up to 55,000 miles and visiting more than 2 million flowers, to gather enough nectar to make one pound of honey. Once the nectar is gathered, the bee stores it in its extra stomach where it mixes with enzymes, and then passes it (via regurgitation) to another bee’s mouth. This process is repeated until the nectar becomes partially digested and is then deposited into a honeycomb. Once there, the honeybees fan the liquid nectar with their wings, helping the water to evaporate and create the thick substance you know as “honey.” This honeycomb is then sealed with a liquid secretion from the bee’s abdomen, which hardens into beeswax. There are more than 300 kinds of honey in the US, each with a unique color and flavor that is dependent upon the nectar source. Lighter colored honeys, such as those made from orange blossoms, tend to be milder in flavor while darker-colored honeys, like those made from wildflowers, tend to have a more robust flavor. 5 Honey Facts You Might Not Know Honey, particularly in its raw form, offers unique health benefits that you might not be aware of. Among them: 1. Honey Makes Excellent Cough “Medicine”. - The World Health Organization (WHO) lists honey as a demulcent, which is a substance that relieves irritation in your mouth or throat by forming a protective film. Research shows honey works as well as dextromethorphan, a common ingredient in over the counter cough medications, to soothe cough and related sleeping difficulties due to upper respiratory tract infections in children. 2. Honey Can Treat Wounds. - Honey was a conventional therapy in fighting infection up until the early 20th century, at which time its use slowly vanished with the advent of penicillin. Now the use of honey in wound care is regaining popularity, as researchers are determining exactly how honey can help fight serious skin infections. Honey has antibacterial, antifungal, and antioxidants activities that make it ideal for treating wounds. In the US, Derma Sciences uses Manuka honey for their Medihoney wound and burn dressings. Manuka honey is made with pollen gathered from the flowers of the Manuka bush (a medicinal plant), and clinical trials have found this type of honey can effectively eradicate more than 250 clinical strains of bacteria. Compared to other types of honey, Manuka has an extra ingredient with antimicrobial qualities, called the Unique Manuka Factor (UMF). It is so called because no one has yet been able to discover the unique substance involved that gives it its extraordinary antibacterial activity. Honey releases hydrogen peroxide through an enzymatic process, which explains its general antiseptic qualities, but active Manuka honey contains "something else" that makes it far superior to other types of honey when it comes to killing off bacteria. That being said, research shows that any type of unprocessed honey helped wounds and ulcers heal. In one study, 58 of 59 wounds showed “remarkable improvement following topical application of honey.” 3. Honey Improves Your Scalp. - Honey diluted with a bit of warm water was shown to significantly improve seborrheic dermatitis, which is a scalp condition that causes dandruff and itching. After applying the solution every other day for four weeks, “all of the patients responded markedly.” According to the researchers: “Itching was relieved and scaling was disappeared within one week. Skin lesions were healed and disappeared completely within 2 weeks. In addition, patients showed subjective improvement in hair loss.” 4. Help Boost Your Energy. - A healthy, whole food diet and proper sleep is the best recipe for boundless energy, but if you’re looking for a quick energy boost, such as before or after a workout, honey can suffice. This is particularly true for athletes looking for a “time-released fuel” to provide energy over a longer duration. 5. Reduce Allergy Symptoms. - Locally produced honey, which will contain pollen spores picked up by the bees from local plants, introduces a small amount of allergen into your system. Theoretically, this can activate your immune system and over time can build up your natural immunity against it. The typical recommendation is to take about a teaspoon of locally produced honey per day, starting a few months PRIOR to the pollen season, to allow your system to build up immunity. And the key here is local. This approach only works because it has pollen of local plants you may be allergic to. Honey from other parts of the country simply won’t work. While research on this has yielded conflicting results, one study found that, during birch pollen season, compared to the control group, the patients using birch pollen honey experienced: • 60 percent reduction in symptoms • Twice as many asymptomatic days • 70 percent fewer days with severe symptoms • 50 percent decrease in usage of antihistamines Interestingly enough, there were few differences between the two honey groups (those who took regular honey, versus those who took honey that contained birch pollen.) However, the birch pollen honey group used less anti-histamines than those who used regular honey. The authors concluded: "Patients who pre-seasonally used birch pollen honey had significantly better control of their symptoms than did those on conventional medication only, and they had marginally better control compared to those on regular honey. The results should be regarded as preliminary, but they indicate that birch pollen honey could serve as a complementary therapy for birch pollen allergy." 3 DIY Honey Home Remedies Honey is a humectant, which means it attracts and retains moisture, making it an ideal addition to moisturizers, shampoos, and conditioners. Along with its antimicrobial properties, honey makes a wonderful addition to homemade personal care products. The National Honey Board has a few you can try out for yourself: 1. Honey Hair Conditioner: Mix ½ cup honey with ¼ cup olive oil. Work a small amount through your hair until coated. Cover your hair with a shower cap and let sit for 30 minutes. Shampoo as normal and rinse. 2. Honey Body Moisturizer: Mix 5 tablespoons honey, 2 tablespoons rose oil, and 2 cups almond oil in a medium-sized bottle. Apply as needed onto wet skin. 3. Honey Almond Scrub: Mix 3 teaspoons honey, 1 teaspoon olive oil, and 6 ½ tablespoons of finely crushed almonds. Rub the exfoliating scrub onto your face gently and rinse with warm water. The Organic Consumers Association has also published this simple honey lemon cough syrup that’s useful to keep on hand during the winter months: Honey Lemon Cough Syrup Lemon helps promote health by quickly alkalinizing your body, and honey will kill most bacteria while soothing your throat. This is a perfect choice for a quick cough remedy. • Put a pint of raw honey in a pan on the stove on VERY low heat (Do not boil honey as this changes its medicinal properties). • Take a whole lemon and boil in some water in a separate pan for 2-3 minutes to both soften the lemon and kill any bacteria that may be on the lemon skin. • Let the lemon cool enough to handle then cut it in slices and add it to the pint of honey on the stove. • Let mixture cook on warm heat for about an hour. • Then strain the lemon from the honey making sure all lemon seeds are removed. • Let cool, then bottle in a jar with a lid and store in the refrigerator. This syrup will keep for 2 months in the refrigerator. To soothe a cough, take 1/2 teaspoon for a 25 lb. child and 1 teaspoon for a 50 lb. child, about 4 times a day, or as often as needed. Adults can take 1-tablespoon doses. Is Honey a Healthy Natural Sweetener? How to Avoid Fake Honey As far as natural sweeteners go, honey does have a place. The main thing to remember when it comes to honey is that not all honey is created equal. The antibacterial activity in some honeys is 100 times more potent than in others, while processed refined honey will lack many of these beneficial properties altogether. Your average domestic “Grade A” type honey found in the grocery store is likely highly processed. It’s also been found that more than 75 percent of the honey on American supermarket shelves may be ultra-processed—to the point that all inherent medicinal properties are completely gone. Nearly all of this “fake” honey is made in China. Some of the honey also comes from brokers who create bogus country of origin papers. A recent study by the Food Safety News (FSN) tested 60 jars of "honey", all of the jars came back negative for pollen, which is a clear sign of ultra-processing. According to FSN: "The removal of these microscopic particles from deep within a flower would make the nectar flunk the quality standards set by most of the world's food safety agencies. The food safety divisions of the World Health Organization, the European Commission and dozens of others have also ruled that without pollen, there is no way to determine whether the honey came from legitimate and safe sources." In their investigation, FSN discovered the following: • 76 percent of honey samples bought at grocery stores (such as TOP Food, Safeway, QFC, Kroger, Harris Teeter, etc.) were absent of pollen • 77 percent of the honey from big box stores (like Costco, Sam's Club, Walmart, and Target) were absent of pollen • 100 percent of the honey sampled from drug stores (like Walgreens, Rite-Aid, and CVS Pharmacy) were absent of pollen The good news is all of the samples from farmers markets, co-ops, and natural stores like Trader Joe's had the full, proper compliment of pollen, as did organic brands from common grocery stores. When choosing honey, be sure it is raw, unfiltered, and 100% pure, from a trusted source. Honey Should Be Consumed Only in Moderation Honey has many healthy attributes, but it is also high in fructose, averaging around 53 percent. Each teaspoon of honey has nearly four grams of fructose, which means it can exacerbate pre-existing insulin resistance and wreak havoc on your body if consumed in excess. So when consuming honey, carefully add the total grams of fructose (including fruits) that you consume each day, and stay below 25 grams of total fructose per day. Keep in mind, though, that if you have insulin resistance (i.e. if you are taking drugs for high blood pressure, cholesterol, diabetes, or if you're overweight) you'd be better off avoiding all sweeteners, including honey, since any sweetener can decrease your insulin sensitivity and worsen your insulin resistance. If you’re healthy, however, eating raw honey in moderation could provide many of the benefits listed above. Source: mercola.com, 3/30/16.

The Truth About Chiropractic

Many are confused about the benefits and value of chiropractic treatment. According to Dr. DeMoss, a chiropractor with a practice in Newport Beach, who believes chiropractic is vastly underutilized. He’s also the founder one of the largest chiropractic teaching events in the world. Many will only consider chiropractic when they have back or neck pain, but its scope actually goes far beyond that. “I try to get people to understand that your nervous system and your brain control every function of your body.” “When we have a condition in chiropractic we call subluxation, which is misalignment or dysfunction in the spine as far as mobility is concerned, it can cause nerve interference, which will interfere with the expression of intelligence that flows over the spinal cord and nerves." "It can contribute not only causing pain that most people perceive as a chiropractic problem but also can cause organs not to function 100 percent.” Chiropractic as Preventive Medicine Research by Dr. Harrison and others suggests chiropractic treatments can help prevent progressive spinal degeneration, i.e. osteoarthritis or disc disease. Just like regular dental care will prolong the life of your teeth, getting regular chiropractic treatments can do the same for your spine. Your spinal column, the vertebrae, and the discs, also protect your most delicate and important system — your nervous system — and impingements can contribute to a number of health problems and ailments. According to Dr. DeMoss, anything you do to protect and nurture your spine will promote “greater expression of nerve intelligence” and “a higher vibrancy in health.” “Healthcare is really about doing everything you can to get the body back in alignment, not only chemically but also spiritually and mentally." "Where I think chiropractic shines is that we address the cause of the problem. Your child might have asthma, but it’s not because he’s got a shortage of albuterol; an ear infection is not a shortage of amoxicillin. Those things have their place in a crisis situation. But [chiropractors] don’t look at the symptoms; they look at what caused the symptoms." "Many times if there’s nerve interference lowering the expression and function of organs, it can contribute to the body not functioning at 100 percent and then the body becomes sick or symptomatic." "What we do is look at the individual holistically and see what’s going on with their nervous system." A Brief History of Chiropractic Osteopathic medicine was founded by Andrew Taylor about 140 years ago. Doctors of Osteopathy (DO's), like chiropractors, receive extensive additional training in spinal adjustments. However, in my experience, only a small percentage of DO's are really skilled in this area as they have chosen a more conventional allopathic model, which includes more of an emphasis on drugs and surgery rather than diet and lifestyle changes. Daniel “D.D.” Palmer is considered the father of chiropractic. He opened the first chiropractic school in 1897. In 1910, the Flexner Report, which was funded by the Carnegie and the Rockefeller Foundations, set a new tone for medicine and led to the systematic undermining of natural medicine. In the 1960s, there was a persistent tendency to suppress physicians from referring patients to chiropractors — so much so that Dr. Chester Wilk ended up filing an antitrust suit against the American Medical Association (AMA) in 1976. The lawsuit dragged on for more than a decade, but Dr. Wilk was ultimately successful. In 1987, the court ruled that the AMA had engaged in an unlawful conspiracy in restraint of trade to 'contain and eliminate the chiropractic profession.' How Children Can Benefit From Chiropractic A large portion of chiropractic patients are children. They don’t come in for pain issues, but rather your typical childhood problems such as colic, earaches, allergies, and asthma, for example. “Children are healing machines. As long as you get things properly lined up, their metabolism and capacity to heal is in there." "It’s sad because I’ll see kids that come to me and it’s the same story over and over. It’s like, he’s on his 12th round of antibiotics, and I’m thinking to myself, Why would you continue to do something if it didn’t work the first, second, third, or even fourth time? Why do you keep doing it?" "When you just indiscriminately use an antibiotic ... you’re destroying part of your ... immune function." "The more antibiotics these kids take, the weaker their immune systems and the worse the symptoms get. That’s what I do as a chiropractor. I’m really good about adjusting. But I’m really an articulate teacher. I make it so that people can understand it.” Not All Chiropractors Have the Same Philosophy According to Dr. DeMoss, “chiropractic is like brushing your teeth;” it’s something you need to do on a regular basis to maintain the life of your spine, because regular activities, even prolonged sitting, can contribute to its functioning less than optimally. Some chiropractors focus primarily on pain and injuries, so it’s important to make sure the chiropractor you choose has the appropriate health and wellness philosophy. Most of Dr. DeMoss’ patients come to him via word of mouth, and this is perhaps one of the best ways to find a good wellness chiropractor. You may also want to find out if he or she is trained in any other treatment modalities such as muscle testing, physiotherapy, rehab, or nutrition. There are literally dozens of different techniques that can have a profound impact on addressing the underlying component of disease, not just the structural. Tips for Choosing a Wellness Chiropractor • Ask your friends for a recommendation. A friend who knows both you and the chiropractor may be able to judge whether your health philosophies and personalities are compatible. • Meet the doctor. Many chiropractors will agree to a no-cost consultation to determine whether you are a good match. To make this visit as productive as possible, here are a few things to consider: 1. Does the practice focus on vertebral subluxation and wellness? Physical, biochemical, and psychological stress may result in spinal subluxations that disrupt nerve function and compromise your health. If you’re looking for a wellness chiropractor, it’s essential that this be the focus. Some chiropractors confine their practice to the mechanical treatment of back and neck pain, and this is something you need to be aware of beforehand. 2. Does the doctor “walk the talk”? If he or she is overweight, looks unhealthy, or does not live a healthy lifestyle, this speaks volumes regarding their commitment to wellness. 3. Do the two of you "click"? Do you like each other? Do you communicate well? Avoid a doctor who seems rushed, talks down to you, or seems disinterested in listening to your concerns. 4. Does the doctor use objective measurements of function? Since your care is not based just on addressing pain, your chiropractor should be using some form of objective assessment of your nerve function, as spinal subluxations can sometimes be asymptomatic. (I personally prefer the 'progress graph' that measures palpation, posture, range of motion, reflexes, orthopedic tests, neurological tests, etc.) 5. What treatment techniques are used? Chiropractic techniques can include more forceful adjustments by hand, and less forceful adjustments using instruments. Ask which technique would be used on you, and if they have a preference. As mentioned earlier, many chiropractors are also trained in other complementary techniques, so ask what else your doctor may have in his or her tool bag. Chiropractic Is Good for More Than Just Pain According to Dr. DeMoss, if you’re not healthy, chiropractic can often address the underlying causes. Naturally, diet and lifestyle play major roles. To give you an example of what he’s talking about, a patient Dr. DeMoss has treated for 20 years told him about his daughter-in-law’s infertility problem. She’d been trying to get pregnant for two and a half years, and they’d spent about $75,000 on infertility treatments, without any success. “I said, ‘Gary, why didn’t you refer her here?’ It doesn’t make sense to put the bun in the oven if the oven is not working. He didn’t think there was any correlation between her back and her capacity to become pregnant. So he sent her in. She was in her 10th week of care here when she became pregnant." "I want people to understand that when something is not working in your body, there are things that we can do to make it work, other than drugs and surgery. It’s so sad that people have this limited belief set on what chiropractic is about. It’s more than just you coming in and seeing us as a Band-Aid to get rid of your pain." "In reality, I want people to come and utilize chiropractic to maximize their expression of life and maximize not only the quality but the quantity of the life that God have intended for them.” More Information To make an appointment or refer someone to our office to see Dr. Beck, Dr. Thibodeau or Dr. Gomm, please call this number: 920-954-1002. This simple call could have a life-changing effect on you or someone you love. Source: Mercola.com, 3/10/16.

Do You Have A "To-Don't" List?

We've all heard about to-do lists. The best to-do lists incorporate daily activities that help move you forward in life towards accomplishing your goals. But to-do lists alone will not make you a success. While it's important to get things done, it's equally important to avoid doing things that wash out all of the benefits of a to-do list good habit. You probably never heard of a "to-don't" list before. I discovered this little known secret strategy in my five year study on the daily habits of rich people. A to-don't list is a daily list that includes things you should never do because they are either time wasters, bad habits, or things that hold you back from having a happy and successful life. To-don't lists are just as important as to-do lists. The rich in my study fostered success in their lives by diligently doing certain things every day ... and diligently avoiding certain activities. Unfortunately, most people are not successful in life. They eke out a living and struggle to just get by, unaware that they are engaging in destructive activities on a daily basis that make success impossible. They're engaging in the habits that might appear on a typical to-don't list, like: • Don't watch more than one hour of TV today. • Don't waste time today on Facebook, Twitter, YouTube, etc. • Don't envy anyone today. • Don't make any impulse purchases today. • Don't gossip today. • Don't gamble today. • Don't drink in excess today. • Don't lose my temper today. • Don't ignore my family today. • Don't read negative news articles today. • Don't procrastinate today. • Don't ridicule anyone today. • Don't hate anyone today. • Don't smoke a cigarette today. • Don't be negative today. For those who have a lot of bad habits, to-don't lists may be more important than to-do lists. To-don't lists help keep you aware of the things you should not be doing. Knowing what not to do is just as important in achieving success as knowing what to do. What would be on your to-don't list? When you ask yourself that question, only then will you become aware of the daily habits that are constantly pulling you backwards. To-do's, while a great tool that helps improve your chances for success, only get you halfway there. To-don'ts take you the rest of the way. Source: Business Insider, 2/28/16.

23 Happiness Hacks

It's easy to regard happiness as something that happens to you, but being happy is a choice that you can actively seek out and attain. You needn't sit by and wait for happiness to come to you; you can go out and grab it virtually whenever you want. What types of choices lead to happiness? Many of them involve leading a healthy lifestyle, because a healthy body goes hand-in-hand with a healthy mind. Happy people tend to eat healthier, exercise more, and get better sleep than those who are stressed out or depressed. On the other hand, when you feel happy, you're more likely to actively seek out and follow a healthier lifestyle. Striving to be happy can lead to physical changes along with emotional ones. A review of more than 200 studies found that positive psychological well-being is linked with a lower risk of heart disease as well as lower blood pressure, normal body weight and healthier blood fat profiles. Further, among those 60 and over, feelings of happiness and enjoyment were associated with improved mobility and a lower risk of developing a disability over an eight-year period. Past research has found that positive emotions — including being happy, lively and calm — appear to play a role in immune function. One study found that when happy people are exposed to cold and flu viruses, they're less likely to get sick and, if they do, exhibit fewer symptoms. CNN compiled 23 happiness hacks that are backed by science. Incorporate as many of these into your life as you can, and you'll be on your way to a happier, healthier you. 1. Exercise - The feel-good effects of exercise are often attributed to endorphins, but anandamide may actually deserve the credit. Anandamideis a neurotransmitter and endocannabinoid produced in your brain that temporarily blocks feelings of pain and depression. Anandamide levels are known to increase during and following exercise. Exercise also boosts levels of potent brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress. It's even one of the most effective prevention and treatment strategies for depression. 2. Yoga - Yoga has been around for about 5,000 years, and while many regard it as just another form of exercise — it's really a comprehensive practice that integrates mental, physical, and spiritual elements. Yoga can be viewed as a form of meditation that demands your full attention as you move from one position to another. As you learn new ways of moving and responding to your body and mind, other areas of your life tend to shift and change as well. In a sense, you not only become more physically flexible, but your mind and approach to life may gain some needed flexibility as well. Research suggests yoga can have a similar effect to antidepressants and psychotherapy, by influencing neurotransmitters and boosting serotonin. 3. Leafy Greens - Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least. Furthermore, research found that eating fruits and vegetables of any sort (except fruit juice and dried fruit) helped young adults calm their nerves. 4. Cognitive Behavioral Therapy - Cognitive behavioral therapy (CBT) is designed to help you deal more effectively with situations that fill you with anxiety. It teaches you to recognize and reverse harmful thought patters and replace them with positive ones. In a systematic review of 11 studies, no statistically significant difference in effectiveness was found between second-generation antidepressants and CBT. 5. Adorn Your Home With Fresh Flowers - People who looked at flowers first thing in the morning reported feeling happier and more energetic. Your flowers can even come from your own backyard. 6. Think Happy and Smile - Simply thinking about a positive event, and smiling as a result, can make you happier and more upbeat (more so than simply fake smiling, which is actually linked to worsened mood). A genuine smile includes the facial muscles around your eyes, and can actually prompt brain changes linked to increased mood. 7. Light Therapy - Full-spectrum light therapy is often recommended over antidepressants for the treatment of seasonal affective disorder (SAD), but according to recent research, light therapy may be preferable even for major depression. Light therapy alone and placebo were both more effective than Prozac for the treatment of moderate to severe depression in the eight-week study. Blue light has been found to be particularly beneficial for boosting your mood, as it plays a key role in your brain's ability to process emotions. 8. Open Your Shades - If you don't have a light box, at least open your shades and let the sunshine in. A brighter living or work area will help to boost your mood. 9. Go Outside - Exposure to bright outdoor light is crucial for a positive mood, in part because regular exposure to sunlight will helps to enhance your mood and energy through the release of endorphins. Getting sun exposure outdoors will also help you optimize your vitamin D levels. Vitamin D deficiency has long been associated with SAD, as well as more chronic depression. 10. Eat Mushrooms - Mushrooms are certainly a wonderful medicinal food and many varieties are rich in the antioxidant selenium, low levels of which have been linked to anxiety. Mushrooms are also one of the better food sources of vitamin D, which supports healthy mood. 11. Meditate - Meditation is an underutilized tool to optimize mental health. Not only is it helpful for stress relief and gaining greater self-awareness, but it has also been shown to alter the structures of your brain for the better, including reducing activity in the "me" centers of your brain. Meditation is also linked to decreased anxiety and depression and improved psychological well-being. Mindfulness meditation has also been shown to increase cortical thickness in the hippocampus and brain areas involved in the regulation of emotions and self-referential thought processes. 12. Smell Oranges or Orange Essential Oil - Sweet orange oil has been found to have anxiety-inhibiting effects in humans, supporting its common use as a tranquilizer by aromatherapists. Ambient odors of orange (and lavender) also reduced anxiety and improved mood in patients waiting for dental treatment. Compared to the controls, women who were exposed to orange odor in a dental office had a lower level of anxiety, a more positive mood, and a higher level of calmness. Researchers concluded, "exposure to ambient odor of orange has a relaxant effect." 13. Play With Your Pet - Couples who own pets are less stressed by conflicts and recover quicker when conflicts occur. Pet-owning couples also report more signs of happiness and sociability than non pet-owning couples. Elderly dog owners also report being more satisfied with their social, physical and emotional states. 14. Recharge With a Microbreak - Taking a few minutes to watch a funny video online, go for a quick walk or have an uplifting chat with a coworker may leave you feeling happier, more upbeat and more energetic. 15. Eat Turmeric - Curcumin, the pigment that gives the spice turmeric its yellow-orange color, is thought to be the primary component responsible for many of its medicinal effects. Among them, curcumin has neuroprotective properties and may enhance mood and possibly help with depression. 16. Listen to Music - Music triggers activity in the nucleus accumbens, a part of your brain that releases the feel-good chemical dopamine and is involved in forming expectations. One study found listening to music even resulted in less anxiety and lower cortisol levels among patients about to undergo surgery than did taking anti-anxiety drugs. 17. Sing - The sacculus, a tiny organ in your inner ear, responds to frequency notes associated with singing. In turn, the sacculus is connected to pleasure-inducing areas of your brain, leading researchers from the University of Manchester to conclude that we may be hard-wired to derive pleasure from singing. 18. Eat Dark Chocolate - Like exercise, chocolate may trigger your brain to produce the "bliss compound" anandamide. It also contains other chemicals that prolong the "feel-good" aspects of anandamide. Chocolate has even been referred to as "the new anti-anxiety drug." One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not. 19. Drink Black Coffee - Coffee appears to affect a number of neurotransmitters related to mood control, so drinking a morning cup could have an effect on your general sense of wellbeing. Research has shown that coffee triggers a mechanism in your brain that releases BDNF, which activates your brain stem cells to convert into new neurons, thereby improving your brain health Interestingly enough, research also suggests that low BDNF levels may play a significant role in depression and that increasing neurogenesis has an antidepressant effect. One Harvard study even found women who drink four or more cups of coffee a day have a 20 percent lower risk of depression than those who drank little or none. 20. Drink Green Tea - Green tea contains theanine, an amino acid that crosses the blood-brain barrier and has psychoactive properties. Theanine increases levels of gamma-aminobutyric acid (GABA), serotonin, dopamine, and alpha wave activity, and may reduce mental and physical stress and produce feelings of relaxation. 21. Get or Give a Hug - Hugging is known to lower levels of stress hormones like cortisol. Hugging also activates the orbitofrontal cortex in your brain, which is linked to feelings of reward and compassion. 22. Eat Avocados - Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B-vitamins, and folate, and, according to research published in the Nutrition Journal, eating just one-half of a fresh avocado with lunch may satiate you if you're overweight, which will help prevent unnecessary snacking later. Those who ate half an avocado with their standard lunch reported being 40 percent less hungry three hours after their meal, and 28 percent less hungry at the five-hour mark. The study also found that avocados appear helpful for regulating blood sugar levels. This combination of satiety and blood-sugar regulation can help keep your mood steady, even in times of stress. 23. Eat More Omega-3 Fats - Found in salmon, sardines and anchovies, as well as in supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well-being. One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3, while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects. I'd like to add one more important mood booster, which is optimizing your gut health with fermented foods. Fermented foods, including fermented vegetables, are one of the best sources of probiotics there is. Certain probiotics are now being referred to as psychobiotics, or "bacteria for your brain," and are being used to successfully treat depression, anxiety, and other psychiatric problems. So if you want to be happy, be sure your diet is rich in traditionally fermented foods. Even better, get together with friends and family to make a big batch together; you'll get the benefit of healthy foods together with the mood-boosting benefits of positive social interactions. It doesn't get much better than that! Source: CNN.com, 2/14/16.

Antibiotics Can Change Your Gut for Up to a Year

Doctors and patients alike should be more thoughtful about starting antibiotics—not only because of the well publicized resistant bacteria that are proliferating thanks to overuse of those drugs, but also because, a new study illustrates, there could be serious consequences for the individual. As well as for humanity in general. The study, recently published in mBio, found that just one weeklong course of antibiotics changed participants' gut microbiomes, with the effects sometimes lasting as long as a year. After all, antibiotics don’t discriminate—as they attack the bad bacteria and the good ones. In a randomized, controlled clinical trial at two centers (one in the United Kingdom and Sweden), researchers gave participants one of four commonly prescribed antibiotics—clindamycin, ciprofloxacin, minocycline, and amoxicillin—or a placebo. They checked on participants’ oral and gut microbiomes by analyzing the bacteria present in their saliva and feces before the experiment to get a baseline. They also analyzed the participants right after the week of antibiotics and at one, two, four, and 12 months afterward. The effects varied depending on which antibiotic the person took, but generally, while the oral microbiome bounced back pretty quickly, some of the bacteria in the intestines suffered a crushing blow. People who took clindamycin and ciprofloxacin saw a decrease in types of bacteria that produce butyrate, a fatty acid that lowers oxidative stress and inflammation in the intestines. The reduced microbiome diversity for clindamycin-takers lasted up to four months; for some who took ciprofloxacin, it was still going on at the 12-month check-up. Amoxicillin seemed to have little effect on either the oral or gut microbiome, and minocycline takers were back to normal at the one month check-up. The researchers also found that while “both study populations carried antibiotic resistance genes in their oral and gut microbiomes” before the study began, genetic analyses revealed the presence of more of these genes after people had taken the antibiotics. The study reads, “even a single antibiotic treatment in healthy individuals contributes to the risk of resistance development and leads to long lasting detrimental shifts in the gut microbiome.” Source: The Atlantic, 2/3/16.

6 Misconceptions About Owning a Small Business

Most entrepreneurs agree that starting your own business is well worth the hard work and effort. However, it’s not an easy alternative to the traditional nine-to-five job. Here business owners share the biggest misconceptions about owning a business—and the realities of entrepreneurship. 1. You can set your own hours. Flexibility is one of the benefits most frequently cited by would-be entrepreneurs. But it comes at a cost. “As the saying goes, ‘Entrepreneurs get to choose which 18 hours a day they work,’” says Josh Winzelberg, president and founder of Vodka Mariette in New York. In the early months and years of your business, you will likely find yourself working longer hours. “When you are getting everything going, there is often much less flexibility. Nights and weekends which used to be reserved for family and friends when you had a day job start getting traded for urgent business matters,” says David Waring, editor of FitSmallBusiness.com. 2. You can be your own boss. While it’s nice to imagine not having to answer to anyone, small business owners agree that everyone serves someone. “My clients are my bosses,” says Erica Arrechea, a business consultant and co-founder of the matchmaking service Love Love International in Santa Monica. “It’s as if I have five to 10 bosses at one time.” Winzelberg says small business owners often juggle even more than just clients. “Instead of the boss, you must satisfy investors, partners, suppliers, vendors, customers and many more people,” he says. 3. You can take unlimited vacations. In reality, entrepreneurs often find it harder to take a vacation. “It’s harder to turn it off when you know there is always more to do. It took me years to take a vacation,” says Paige Arnof-Fenn, founder and CEO of Boston-based marketing consulting firm Mavens & Moguls. Even when they do take time off, checking out completely can be difficult for entrepreneurs. “It is much easier to walk out of a job at the end of the day and just turn it off. When your name is on the door, it can be impossible to ever turn it off. You are always on,” Arnof-Fenn says. 4. You can replace your income right away. Even if you start with a great idea or a decent client base, it can take years to build up to your previous salary. “From my experience it generally takes three years or longer before you are making the same amount that you were making when you quit your day job,” Waring says. 5. You don’t have to work with a team. Many aspiring entrepreneurs imagine themselves doing it all without dealing with office politics. Small business owners are quick to caution against this do-it-yourself mentality. “You need counseling and guidance—even an extra set of hands—on specialized areas that you might not have enough knowledge on,” says Los Angeles-based writer Angelique Pivoine. The areas where small business owners are most likely to need help include technology, marketing, accounting, human resources and legal counsel. “The time it takes for you to become an expert in these fields is better spent running your business,” Pivoine says. 6. You get to do what you love. Entrepreneurs are known for being passionate about what they do, but small business owners often find themselves so busy with running the business that there is less time for their trades. “You have to focus on everything, not just the aspects of the business that interest you,” says Todd Horton, founder and CEO of KangoGift in Cambridge, Massachusetts. “Many people embrace entrepreneurship to ‘do what they love,’ or pursue a dream to build something or just be free. While some of that is true, you also must balance the books and pay vendors while delivering great customer service. Business ownership requires a willingness to take it all on.” **Fortunately, the benefits outweigh the challenges for most business owners. “If you like wearing many hats and enjoy being able to bring a vision into a reality, it can be the most rewarding thing you have ever done,” says Wendy Solomon, owner of Flawless Day Spa in Chapel Hill, NC. Source: National Federation of Independent Business (NFIB), 1/16/15.

10 Financial Mistakes Rich People Never Make

I hear people giving financial advice all the time. Most of them aren't rich. Those who are rich would disagree with what many preach. The other day, I came across an article proclaiming, "Skip your lunch, don't buy expensive coffee, cut your hair less often." This is a horrendous way to live your life and it promotes poverty. It's smart to be thrifty, but you don't want to be cheap. You should never do anything that will deprive you from your joy. I promote prosperity--and taking away these simple pleasures will not make you rich. It will drive you to be more frustrated from these unrealistic disciplines. Most of those who profess these antics haven't even made it financially. They just sit at a keyboard in a delusional manner, waiting for a payday that often never happens. Financial advice is freely given by most people, but most of it is horrible. Conversely, the words you are currently reading are written by someone who is a self-made millionaire. Therefore, watch whom you learn from, for it is in your best interest (pun intended). If you're naturally a hard worker with a great career and have been diligent in your affairs, you can have prosperity now. However, you might be asking, "Why haven't I made it yet?" The answer to this question is in the way you think, feel, and act toward your money. Making better money choices can turn your life around. There are certain financial mistakes that rich people never make. The journey to becoming rich will require you to make a few mental changes in your behaviors. Once you make these mental adjustments, you will begin to see the progress as you create more positive results in your life. Acquiring wealth is a great goal, but who you become in the process is even more worthwhile. Here are 10 financial mistakes rich people never make: 1. Not Investing in Yourself - America's first millionaire, Benjamin Franklin, was known for saying, "An investment in yourself pays the best interest." Often, people depend on their employers to buy them books, send them to seminars, or provide them with coaching. However, you must take your education into your own hands if you want to prosper. Invest in yourself. 2. Over-Entertainment - Yesterday, I popped into a local Dave and Buster's to see the grand opening. It was crowded with hundreds of young adults (ages 21-35) who were wasting precious time and money. Most people spend 30-50 percent of their paychecks on entertainment, while they temporarily escape the realities of life. Instead, rich people use that time and money to fund their dreams. 3. Buying on Credit - Many people purchase objects they can't afford with money they don't have to impress people they don't like. This tragedy decimates many people, leaving them with a hopeless feeling when they repay their high-interest loans. If a person hopes to become rich, they will use their credit cards for growing and promoting their business, not funding personal expenditures. 4. Hiding From Your Spouse - Millions of married couples don't talk about money. It makes them uncomfortable, which sometimes leads to arguments. However, you cannot get rich unless you disclose your financial precepts with your spouse. Money is only multiplied when love is in the mix and both members of the household have a clear understanding about their finances. 5. Mortgaging a Home - Some "rich" people mortgage their homes, but they aren't really rich. Mortgaging your home leads to an endless battle of re-financing, bill-paying, and inflation. When you mortgage a home, you're likely to pay twice as much as the original price! 6. Traditional Retirements - Our retirement system is a joke that must be evaded by those who want to become rich. If you're depending on mutual funds, 401(k), and certain life-insurance policies, you'll do better boarding the Titanic. Plus, if you're saving money to enjoy it for your sixties, that's like saving up sex for retirement! Instead, build your fortune while you are young. 7. Buying Inferior Goods - Price shoppers and coupon clippers will hate this, but when you buy shoddy goods, you get shoddy results. If you live by the price, you die by the price. Instead of buying what is "cheap," buy the best goods that are available. Rich people know that buying a $40 shirt which will last for four years is better than buying a $10 shirt that must be replaced every year. 8. Lack of Enjoyment - Consumerism is funny. During 50 weeks at work, people think about vacations and when they finally get their two weeks, they only think about work. The truth about becoming rich is that you must enjoy the money that you already have, whether it's $10 or $100. Your money will only expand if you appreciate it and think about how you can enjoy it more. You'll always get more of what you enjoy. 9. Not Saving - Most people blow their money on miscellaneous goods. When they see 'X' amount in their bank account, they automatically think of what they "need" and purchase it immediately. However, this impulsive behavior must be eliminated. Rich people save at least 10 percent of what they earn and rarely take out personal loans for themselves, even if they think they need it. 10. Working For Money - The majority of people in this world work for money, but rich people let money work for them. They know that their money will be a byproduct of the service that they render to the marketplace. Rich people also acknowledge the fact that their material wealth is the sum total of their entire contribution to society. That's why they never work for money. Making these mental shifts can dramatically alter your life. When you start changing your financial habits and avoiding these mistakes, you will be on your path to be rich. Remember, it's not what you acquire that makes you rich, but who you become in the journey. Start your new journey in 2016. Source: entrepreneur.com, 12/29/15.

The 7 Habits of Highly Unhappy People

If you want to make steps towards being happy, the good news is that you can. Identified here are the actions, choices and habits all contributing to your level of happiness. Below are the 7 habits of highly unhappy people. **Of course, if you are suffering with depression that is completely different from being unhappy and you should seek professional help to get through. 1. They Take the Easy Way Out If there are two roads to choose from, many people will choose the easy way. Sometimes that is okay, but over time, the problem is that the easy way often comes with less reward including self-satisfaction of rising through challenges. As humans, we don’t want any suffering or hardship. We want to feel good. However it is through our struggles that we can appreciate the results. Likewise, we can appreciate our self for the effort put forth. Happy people make it through with effort and are willing to do what it takes to live a happy life. Happy people treat failures as stepping stones to success. Unhappy people can’t handle failing and so they avoid it altogether by quitting. At first, they may be excited to start an endeavor but often lose interest fairly quickly. Follow through is an issue with unhappy people, especially when they encounter setbacks. Unhappy people typically bounce from interest to interest and not really fulfilling their dreams. 2. They Blame and Criticize Others Unhappy people express their unhappiness with themselves in the form of blaming and criticizing others. In blaming and criticizing people, unhappy people feel a few seconds of pain relief and this is the motivation for doing so. The thing is, it doesn’t last more than a few moments. The blaming and criticizing doesn’t really help them to feel better and it is a definite habit of an unhappy person. 3. They Think, Do and Say Negative Things Unhappy people see problems but never the solutions. When things go wrong, they complain. When things go right, they complain. They blame the wind for ruining their hair rather than thanking the sun for a beautiful day. Unhappy people complain, a lot. Unhappy people also think that people are against them. They are quick to blame and exaggerate. They view mistakes as catastrophes. Unhappy people become discouraged easily instead of learning from their mistakes. 4. They Act Before They Think Unhappy people act based on impulse. If something feels good, they go for it. If something feels uncomfortable, they avoid it at all costs. Happy people think through their actions and consider the consequences of their choices. It’s not that they don’t follow their intuition. In fact, they do. But the difference is that they think first. They take a pause when making decisions. Likewise, what happy people know is that discomfort is a part of life. They know that in order to move past it, they need to be with it for a time. So they don’t avoid things simply because some discomfort will be involved. 5. They Try to Bring Others Down To Their Level Unhappy people envy the happiness and success of others. Instead of working hard to achieve their goals, unhappy people gossip and find fault with others in an attempt to bring them down and make themselves feel better. 6. They Talk Much More Than They Listen Unhappy people lack the capacity to truly listen to others. They are too caught up in their own inner unhappy world to hold an empathic space for another person. You will find them talking much more than they listen. 7. They Don’t Play Immersing oneself in activities that are truly enjoyable is a key to happiness. But sometimes just doing nothing is OK too. Happy people do the things they love and know that time doing nothing is not always wasted time. Source: The Power of Happy, 12/17/15.

Top Health and Fitness Apps of 2015

Technology can be your friend and ally in helping you reach your health and fitness goals, especially with the development of increasingly comprehensive and intuitive apps. More than 30 percent of mobile device owners use fitness apps, and usage of such apps increased significantly – by 62 percent – in the first half of 2014. The industry is growing fast. There are already an estimated 100,000 apps for health available, making up a $4 billion market. That is slated to increase to $26 billion by 2017. Of course, your phone or tablet only has so much storage space and you only have so much time not only to use health and fitness apps but also to sort through them. Greatist has tested hundreds of health and fitness apps for you, and their conclusions of the best health and fitness apps are below. If you're looking for a tool to help you reach the next level in your fitness routine, diet, productivity and more, check out the list below. There's an app that will appeal to virtually everyone. Top Fitness Apps 1. FitStar Personal Trainer (Free) Created by former NFL player Tony Gonzalez, FitStar gives you tailored workouts to help you get in shape, even if you don't have a lot of space, fancy equipment, or a ton of free time. Appropriate for beginner to advanced levels, you'll be asked a set of questions at the end of each workout to help assess your needs. This app also comes in a yoga version. 2. Nike+ Training Club (Free) With over 100 workouts developed by Nike master trainers, there's a workout for every fitness level and goal (such as get toned, get strong, get lean, or get focused). Each workout comes with a video tutorial, making your workout plan easy to follow. 3. Runtastic Six-Pack Abs (Free) This app bills itself as a "personal six-pack trainer in your pocket. Anytime. Anywhere." Specially designed to build your core strength and achieve a defined stomach, this app has more than 50 workout videos, tips of the day, customizable training plans, and even music to match your workout and mood. 4. Fitnet (Free) Fitnet has a host of workout videos from personal trainers, but what makes it unique is its ability to measure how well you're keeping up with the workouts. With Fitnet, your device's webcam analyzes your synchronicity with the trainer and provides real-time feedback on your performance. 5. WOD Deck of Cards (Free) WOD (or Workout of the Day) allows you to choose four exercises to focus on (one for each suit in a deck of cards). Then, you keep drawing cards until you finish the deck. 6. Sworkit (Free) This app provides randomized circuit training workouts that you can do anywhere. You choose the length of your workout and the area of your body you want to focus on (such as upper body, core, cardio, full body, or stretching), and Sworkit designs a customized routine instantly. 7. StrongLifts 5x5 (Free) StrongLifts helps you get stronger, build muscle, and burn fat by completing three lifting exercises with five sets of five reps. The app helps you know when it's time to take a break and when to add more weight. Use the app three times a week for best results. 8. Pump Up (Free) Build custom workouts, track your activity, and share photos of your progress using Pump Up. As Greatist put it: "It's Instagram meets Facebook for the health and fitness set. The social platform is the perfect place to post progress photos and motivate other like-minded people to meet their fitness goals." 9. Fitmo (Subscriptions starting from $40/month) Fitmo allows you to access the expertise of a personal trainer from your smartphone or tablet. For $40 a month, your personal trainer will set up a fitness schedule, give you meal ideas, and check in via text messages and video calls. 10. Spring (Free) Spring is a rhythm-based music service for exercise. It creates a customizable playlist with songs in an appropriate range of beats per minute, then, you simply walk or run to the beat. 11. Zombies, Run! 3 ($3.99) If your workouts are lacking in fun get this app, which mixes Zombie games and stories in with your runs. Instead of your normal jog, you'll be completing missions to gather supplies, save humans, and outrun enemies in this zombie-laden world. 12. C25K (Free) Thinking of running a 5K, or just want to be fit enough to do so? This app gives you an eight-week training plan with just three half-hour workouts every week, making getting in shape for a 5K doable for virtually anyone. 13. Charity Miles (Free) As you take more steps throughout your day, you can help your favorite charities in need. Charity Miles donates 10 cents for every mile biked and 25 cents for every mile walked or ran. 14. CARROTfit ($2.99) This app is filled with challenging 7-minute bodyweight workouts, but what makes it worth trying is the virtual trainer's attitude – full of humor, sarcasm, and sass. 15. MINDBODY Connect (Free) Discover and connect with different fitness classes in your area, such as yoga, Zumba, and more) using MindBody Connect. The app lets you sign up and pay for classes in seconds. Top Tracking and Analytics Apps 1 Argus (Free) Argus lets you quantify your day-to-day life by keeping track of your steps, calories, meals, hours of sleep, heart rate, and more, then inputting your data into colorful charts to help you spot trends and areas that need improvement. 2 MapMyFitness (Free) This combination of websites and apps allows you to track your outdoor activities, nutrition, fitness, and more, as well as get real-time info on weather, safer routes, traffic, and more that might impact your workouts. You can also compare your progress with that of friends and local fitness clubs. 3 Endomondo (Free) This app is like having your very own personal trainer available at your fingertips. Along with the "usual" ability to track your heart rate, calories, speed, and distance during a workout, a built in GPS tracks your route on a map. Plus, when you enter your goals, an audio coach will give you feedback while you exercising to keep you motivated, and you can also share your workouts with friends and even track the workouts of your friends in real time. 4 Strava Cycling and Running Track your runs or rides by time, distance, and speed, then connect with a community of fellow runners or cyclers to see who can climb to the highest elevation or post the best photos mid-ride. Top Food and Nutrition Apps 1 Noom Coach (Free) Noom's extensive food database with local foods, packaged items, and restaurant meals makes it easy for you to track your calories and portion sizes to eat healthier and lose weight. Log your meals in seconds and connect with others who are also trying to lose weight and eat healthier. 2 Allergy FT ($2.99) If you have food allergies and are planning to travel, Allergy FT (for "Food Translator") will be invaluable. It allows you to create a profile with your allergies and then translate those allergies into the local language where you'll be visiting. 3 HealthyOut If you'll be eating out, add your location, dietary restrictions, and food preferences into this app to find a list of restaurants to choose from, along with recommendations of the healthiest foods on the menu. 4 Rise ($20/week) If you want to be held accountable for your meals, Rise will pair you with a nutrition coach who will critique every meal and snack you eat. You snap photos of the foods you're eating, then receive suggestions to make them healthier. 5 ShopWell (Free) First, you input some information about yourself, your health goals, and ingredients you want to avoid. Then, you scan barcodes at your grocery store while you're shopping for food. ShopWell will score each food helping you make smarter choices. 6 Ingredient1 (Free) If you're in a food rut and looking to branch out to new ingredients, Ingredient1 lets you input information about diet, food allergies, taste preferences, and certifications (organic, grass-fed, GMO-free), then gives you a list of recommended foods. You can even put together a grocery list and find foods according to what you're craving. 7 OpenTable (Free) Looking to have a nice dinner out? OpenTable lets you search nearby restaurants and make reservations in seconds. 8 Amount ($0.99) Quickly convert everything from currency and clothing sizes to measurements needed for cooking. 9 Mixology (Free) For the occasional alcoholic beverage, Mixology lets you input what ingredients you have on hand and create a drink to match. It also has a section to help you create refreshing non-alcoholic beverages. 10 Kitchen Stories (Free) Cooking from scratch is key to staying healthy, and this app contains dozens of recipes to make homemade meals. Each recipe has step-by-step instructions and even videos for harder techniques. Top Mind and Brain Apps 1 Duolingo (Free) Learn a new language in quick, bite-size lessons you can learn even on the go. Each lesson helps with reading, writing, listening, and speaking skills so you'll be on the fast-track to becoming bilingual. 2 Coach.me ($14.99) Enlist an expert to help you achieve your goals. Your personalized expert guidance will help you establish a plan of action, check your progress, motivate you, and help you overcome hurdles so you can finally reach your goals. 3 Calm ($9.99/month) Calm provides daily guided meditations to help you release anxiety, build compassion, feel more confident, and more. 4 Talkspace ($25/week) Talkspace makes therapy more affordable by connecting you with a licensed therapist for unlimited messaging for $25 a week. Whenever you need to talk through an issue, you can give your therapist a quick text – no need to wait until the "next session." There's even a couples therapy option. 5 Headspace ($12.95/month) Described as "meditation made simple" and a "gym membership for the mind," Headspace guides you through 10-minute daily meditations to help you become more mindful. 6 Yoga Studio ($3.99) With 24 hours of yoga classes at your fingertips, you'll be ready to practice yoga virtually anywhere. This app even lets you create your own class by choosing from certain poses you're trying to master. 7 Lumosity (Free) Take 15 minutes three times a week to improve your memory, attention, and problem-solving skills. Lumosity uses specially designed brain games to provide exercise for your mind. Top Overall Health Apps 1 Sleep Cycle ($0.99) Sleep Cycle uses your phone's accelerometer to measure movement in bed and pinpoint REM cycles in your sleep. Set the time you want to wake up, and Sleep Cycle will gently awaken you during a 30-minute window, while you're in your lightest sleep. 2 Sleep Bug (Free) This turns your phone or tablet into a white-noise machine. Choose from beach, zen garden, classical, jungle, and more, and add sounds (like birds or waves at the beach) as you see fit. 3 Glow (Free) Glow helps women carefully track their menstrual cycle, including ovulation, mood, symptoms, and more. Glow can help whether you're trying to conceive or avoid pregnancy, and there's also Glow Nurture to track your pregnancy. 4 HealthTap (Free) With HealthTap, you can text specific questions about healthy living and get a response back from a doctor. If you have in-depth issues you want covered, you can upgrade to a prime membership ($99/month) and even receive treatment plans from a doctor via your phone. 5 iTriage (Free) When health symptoms hit in the middle of the night, pull up this app and answer a series of questions. iTriage was developed by two ER doctors and will suggest possible reasons for your symptoms as well as give you a plan of action. 6 Vida ($15/week) Vida is a comprehensive app to help you reach your health goals, from losing weight to reducing stress or managing diabetes. You select your goals and the type of coach you prefer (such as drill sergeant or cheerleader), and then you communicate via text and video chat. This app also syncs up with Apple's Health Kit, so you can track your steps taken, hours slept, and more. 7 Twilight (Free) Exposure to blue light from your phone at night can throw off your sleep cycle. Twilight gradually removes the blue light from your phone when the sun starts to set. Top Productivity Apps 1 Sunrise (Free) Integrate all of your calendars into one spot so you can easily keep track of appointments and schedules. You can even connect Sunrise to Evernote tasks, Eventbrite, and Songkick to keep track of tickets you've purchased and more. 2 IF by IFTTT (Free) Free up some valuable free time by enlisting a computer to do some of your menial tasks. You set up "recipes" using the "If this, then that" formula, and it will automatically take care of the rest. For instance, "If I'm tagged in a photo on Facebook, save it to my Dropbox." 3 Evernote (Free) Evernote can collect all your random thoughts for you, helping you to make lists, set reminders, take photos, and write notes. The app syncs to your desktop so you will have access to your notes on all your electronic media, including phone, tablet, and computer. 4 Pocket (Free) Pocket allows you to save any story you see pop up on your newsfeed and read it later on (even if you're not connected to the Internet). 5 Google Keep (Free) The next time you have a random idea or inspiration, use Google Keep to "file" it for later. This app is perfect for taking notes and making to-do lists. You can even record your notes by voice. Put Your Phone into Airplane Mode When Using Apps The Internet is being progressively relegated to a background infrastructure that allows people to access data through apps with an elegant user interface. This is shockingly remarkable when you consider that mobile apps have only been around for several years, but it's also indicative of a technology that's likely here to stay. That being said, exposure to radiation from cell phones and Wi-Fi has been found to alter your brain, contribute to tumor development, and cause numerous other health problems, and for this reason I suggest you limit your use of these devices, especially when it involves holding the device near your head. You can still take advantage of health and fitness apps safely, however, by switching your phone into airplane mode during use. This will minimize any wireless EMF exposure, and you can still access the amazing computer power and convenience of mobile apps. Source: Greatist, 11/28/15.

10 Human Behaviors That Stress Dogs Out

Your pets can become stressed for a variety of reasons. For example, dogs on leashes typically feel stress when they encounter other dogs – especially if the other dog is off-leash. This is probably because it's difficult for our canine companions to greet each other in natural doggy fashion while tethered to us. But what many people don't realize is the extent to which we, as pet guardians, can create stress in our dog. The veterinary publication dvm360 has compiled a list of stress triggers for dogs... and I think some of them may surprise you. 10 Ways to Stress Out Your Dog 1. Punish him for behaving like a dog. Your canine companion is a creature of opportunity, and when you give him opportunities to "misbehave" by leaving tantalizing items within his reach, he'll take advantage. Translation: don't leave food or scraps where he can smell or see them. Don't leave him in the bedroom alone with your slippers or socks. Insure the only opportunities you provide your dog are ones he can succeed at. 2. Tell her "no" over and over. If your dog is doing something she shouldn't be doing, telling her "no" will probably cause her to stop the behavior temporarily. But saying no to a dog without offering an alternative turns your "no" into merely an interruption, not a request or demand. Unless you show your dog what you want her to do instead of what she's doing, chances are she'll be right back doing it sooner or later. 3. Give her a variety of verbal commands for a single behavior. Many pet guardians assume their dog or cat knows English, and therefore knows that "drop it" and "leave it" mean the same thing, or that "get it" and "bring it to me" are the same. Train your dog to respond to simple, preferably single-word commands (sit, stay, come, down, pee, poop, etc.) and then use those words, and only those words, to communicate. Otherwise, you'll create stress in your dog because she knows you want her to do something, but she doesn't know what based on the words you're using. 4. Tell him "it's okay." Many dog guardians tend to say this phrase to their pet when something decidedly not okay is about to happen. For example, you're driving your dog to the groomer, which is a place he's not fond of. You've driven him there often enough that as always, he starts to whine when the grooming shop comes into view. And as always, you say, "it's okay" in an effort to comfort him. The second you utter those words he knows without a doubt where he's going, and his stress level shoots through the roof. "It's okay" becomes a verbal cue to panic. Instead, help your dog learn to relax and cope with anxiety-producing situations. 5. Pull his leash. A dog that has been properly trained to walk on a leash doesn't typically do a lot of pulling, so if you feel the need to constantly yank the leash to redirect him, it's probably time to refresh your pet's leash manners. It's also important to anticipate that your dog will naturally stop and sniff as often as possible, and pull in the direction of someone or something interesting. Be kind and understanding – allow your furry friend a reasonable amount of time to smell and inspect his outdoor territory and pick up his pee-mail without yanking him toward your destination. 6. Hold him while you hug or kiss him. Canines really don't get these human expressions of affection and can be confused by them – especially when the hugger or kisser is a relative stranger. Also, since dogs are typically being held (restrained) during the bear hug or smooch-fest, it increases their stress level. Imagine how you would feel if someone large grabbed hold of you and wouldn't let go. It's not a good feeling and does nothing to generate trust, right? Unless your dog is remaining contentedly still on his own while being hugged or kissed, it's best to stick to stroking and petting, which most dogs can't get enough of. 7. Stare at her. Most people are uncomfortable being stared at by other people, so it's easy to imagine how unsettling it might be for your dog. The canine species views staring as a confrontational sort of a "Let's get ready to rumble" signal, which naturally triggers a stress response. There's no need to stare at your dog unless you're returning her gaze. 8. Point or shake your finger at her. The finger pointing/shaking thing is a universal stress inducer for dogs (and many humans). That's probably because it's usually done while you're standing over your pooch in a menacing posture, or while you're speaking in a tone of voice that signals your displeasure. Many a guilty dog look is the result of the finger-pointing thing, but your pet isn't so much feeling guilty as uncomfortable, wary, confused, and yes… stressed. 9. Tell him to "get down" when he jumps up. If like most people you use the verbal cue "down" to ask your dog to go from a sit to a lie-down position, it's not going to work in situations where he's jumping up on you or someone else (or a piece of furniture). Train him to stop jumping with the verbal command "off" or "paws on floor" instead. You'll save your dog the confusion and stress that comes from trying to understand your command, and you'll potentially save yourself or a guest from a friendly mauling. 10. Wake her up. Unless there's a pressing reason to awaken your four legged family member from a nice snooze, try to avoid it. Being shaken or shouted awake is stressful for all of us. Source: dr. becker @ dvm360, 11/18/15.